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<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n More than 43 million adults are affected by low bone mass, a risk factor for developing osteoporosis or suffering fractured bones later in life. Twice as many women are affected by low bone mass and osteoporosis combined as men (1). Nutrition is part of protecting strong bones, but bone-building exercises are just as critical.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Not every type of physical activity is effective for helping bones stay strong. Just as strength training is a great way to build strong muscles, exercises that require you to work against the force of gravity, called weight-bearing exercises, are great for helping you maintain bone health.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Activities like walking, jogging, or strength training are some examples of weight-bearing exercises that help to support strong bones. But one type of exercise that stands out for its ability to boost bone strength is high-impact, weight-bearing activity such as jumping.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Researchers have singled out jumping exercises as one of the most effective workouts for strengthening bones. In one paper published in the journal Sports Medicine, researchers analyzed the results of six different studies that measured changes in bone strength among women participating in weekly jumping exercises.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Their results showed that the best routine for strong bones involved a minimum of 40 jumps per session, practiced at least three times per week (2). This type of routine only takes a few minutes to complete but can offer a big payout for improving bone health.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n How can you incorporate jumping exercises into your routine? One way to is to jump rope. Jumping rope is a fun workout to get your heart pumping.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Here are seven jump rope exercises you can try:n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n 1. Double bouncen n n n n </b> n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Jump twice for each time you bring the rope around your body.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n 2. Half-jumpn n n n n </b> n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Swing the rope twice around your body with every jump.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n 3. Forward and backwardn n n n n </b> n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Instead of jumping straight up and landing in the same spot, jump up and land in front of your original position. Then, jump backward with the next swing of the rope to your starting position.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n 4. Ski jumpsn n n n n </b> n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n With your feet together, hop to the left of your starting position and land with your knees bent. On the next swing of the rope, hop to the right.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n 5. Hop on one footn n n n n </b> n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Instead of landing on both feet, jump with one leg at a time and alternate sides.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n 6. Straddlesn n n n n </b> n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Imagine you’re doing jumping jacks. Jump your feet out wide with one swing of the rope, then jump in and bring your feet together on the next swing of the rope.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n 7. Swing the rope backwardn n n n n </b> n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Instead of swinging the rope forward in front of you swing it backward and jump over the rope as it passes behind you.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Jumping is one of the most effective types of exercise for strengthening bones, and jumping rope is a fun way to add the benefits of jumping to your exercise routine. Researchers have shown that as little as 40 jumps, three times per week is enough to measurably boost bone strength.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n Referencesn n n n n </b> n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Wright NC, Looker AC, Saag KG, Curtis JR, Delzell ES, Randall S, Dawson-Hughes B. The recent prevalence of osteoporosis and low bone mass in the United States based on bone mineral density at the femoral neck or lumbar spine. J Bone Miner Res. 2014 Nov;29(11):2520-6. doi: 10.1002/jbmr.2269.n n n n n <br/> n n n n n nZhao R, Zhao M, Zhang L. Efficiency of Jumping Exercise in Improving Bone Mineral Density Among Premenopausal Women: A Meta-Analysis. Sports Med. 2014;44:1393-1402.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n The post n n n n n <a href=”https://isagenixhealth.net/jump-action-bone-health/”> n n n n n Jump Into Action For Bone Healthn n n n n </a> n n n n n appeared first on n n n n n <a href=”https://isagenixhealth.net/”> n n n n n Isagenix Healthn n n n n </a> n n n n n .n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n The post n n n n n <a href=”/jump-into-action-for-bone-health/”> n n n n n Jump Into Action For Bone Healthn n n n n </a> n n n n n appeared first on n n n n n <a href=”https://noahhodginwellness.com”> n n n n n Noah Hodginn n n n n </a> n n n n n .n n </p> n</div>

<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <span> n n n n n Trainer: n n n n n </span> n <span> n n n n n Mona Dolgov, Nutritionist, Cookbook Author, &amp; Culinary Expert  n n n n n </span> n <span> n n n n n  n n n n n </span> n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <span> n n n n n With the 30-Day Reset, you’re set for a month of Shake Days and Cleanse Days. But what other food can you have on Shake Days? Isagenix keeps n n n n n <a href=”https://isagenixhealth.net/third-meal-101/” target=”_blank”> n n n n n mealn n n n n </a> n n n n n and snack planning guidance simple, making it easily customizable to fit into your lifestyle. Nutritionist and culinary expert Mona Dolgov provides Shake day n n n n n <a href=”https://isagenixhealth.net/meal-planning-for-shake-day-success/” target=”_blank”> n n n n n mealn n n n n </a> n n n n n and n n n n n <a href=”https://isagenixhealth.net/reset-with-healthy-snacks/” target=”_blank”> n n n n n snackn n n n n </a> n n n n n prep guidelines tailored to fit your dietary needs and taste preferences.  n n n n n </span> n <span> n n n n n  n n n n n </span> n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n The post n n n n n <a href=”https://isagenixhealth.net/what-can-i-have-on-a-shake-day/”> n n n n n What Can I Have on a Shake Day? n n n n n </a> n n n n n appeared first on n n n n n <a href=”https://isagenixhealth.net/”> n n n n n Isagenix Healthn n n n n </a> n n n n n .n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n The post n n n n n <a href=”/what-can-i-have-on-a-shake-day/”> n n n n n What Can I Have on a Shake Day? n n n n n </a> n n n n n appeared first on n n n n n <a href=”https://noahhodginwellness.com”> n n n n n Noah Hodginn n n n n </a> n n n n n .n n </p> n</div>

<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n Trainer:n n n n n </b> n n n n n Eric Tilley, NASM-CNCn n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Feeling your best after 50 may seem impossible for many, but not for Eric Tilley. Join us as Isagenix Legacy Club Member and Certified Nutrition Coach Eric shares his journey through years of yo-yo dieting to now feeling his best and how he has helped many others do the same.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n The post n n n n n <a href=”https://isagenixhealth.net/feeling-your-best-after-50/”> n n n n n Feeling Your Best After 50 n n n n n </a> n n n n n appeared first on n n n n n <a href=”https://isagenixhealth.net/”> n n n n n Isagenix Healthn n n n n </a> n n n n n .n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n The post n n n n n <a href=”/feeling-your-best-after-50/”> n n n n n Feeling Your Best After 50 n n n n n </a> n n n n n appeared first on n n n n n <a href=”https://noahhodginwellness.com”> n n n n n Noah Hodginn n n n n </a> n n n n n .n n </p> n</div>

<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Do you get enough fiber? The odds are pretty good that you don’t get the recommended daily amount since only five percent of adults consume adequate dietary fiber (1).n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n The Institute of Medicine recommends at least 25 grams for women and 38 grams for men every day, but according to a large national health survey, the average adult consumes just 16 grams of fiber daily (2). This means that the majority of us are missing out on the health benefits from fiber including support for heart health, digestive health, and weight management (1).n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n One reason our average daily fiber intake remains so low is that many healthful foods have much less fiber than you might expect. For example, a medium apple (including skin) and an ounce of almonds (approximately 23) provide about 3 grams each, while a slice of whole grain bread typically contains about 2 grams of fiber. Considering these numbers, it’s easy to see why so many people fall short of getting an adequate amount of fiber every day. If you are ready to add the benefits of more fiber to your diet, these tips can help you get started.n n </p> n</div> n<h4 style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px; margin-block-start:1em; margin-block-end:1em;”> n n n 1.      Build Up Graduallynn n</h4> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Any time you make a major change to your diet your body will need somen n n n n <a href=”https://isagenixhealth.net/switching-healthy-lifestyle-expect/” target=”_blank”> n n n n n time to adjustn n n n n </a> n n n n n and improvements to your diet are no exception. Increasing fiber is best done gradually since a sudden and drastic change is likely to lead to gastrointestinal upset. Consider this: If your daily fiber intake has only been about 16 grams per day, you might need to double your fiber intake to reach a level that is considered adequate. For most people, a sudden doubling of fiber intake is likely to cause uncomfortable digestive upsets such as intestinal gas, cramping, or diarrhea.n n </p> n</div> n<h4 style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px; margin-block-start:1em; margin-block-end:1em;”> n n n 2.      Balance Fiber with Waternn n</h4> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Hydration levels and digestive comfort are closely related since the large intestine plays an important role in maintaining the body’s water balance. On a day when you don’t drink as much water as your body needs, the large intestine will compensate by absorbing more water than usual from the materials entering the large intestine. The end result can be excessively hard, dry stools, often leading to n n n n n <a href=”https://isagenixhealth.net/lifestyle-sabotaging-digestive-health/” target=”_blank”> n n n n n constipationn n n n n </a> n n n n n .n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n One of the benefits of getting an adequate amount of dietary fiber is an increase in both the volume and moisture content of the material in the large intestine. This is beneficial because it supports the body’s ability to efficiently eliminate waste and promotes regularity. However, increasing dietary fiber can only support regularity if you are well hydrated, so it is important to balance any increase in dietary fiber with n n n n n <a href=”https://isagenixhealth.net/hydration-how-much-water-do-you-really-need/” target=”_blank”> n n n n n proper hydrationn n n n n </a> n n n n n .n n </p> n</div> n<h4 style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px; margin-block-start:1em; margin-block-end:1em;”> n n n 3.      Variety is Keynn n</h4> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n There are a many different types of dietary fiber and each type has unique benefits. Some types of fiber can dissolve and thicken when mixed with water. This is a property that helps you to feel satisfied for a longer period of time after a meal. Oats, for example, are a rich source of beta-glucan, a type of fiber that helps keep your appetite in check and can have benefits for heart health (3). Insoluble fiber is abundant in many vegetables and grain-based foods like wheat bran or oat bran. This type of fiber is primarily helpful in promoting intestinal health and elimination of waste from the digestive system.n n </p> n</div> n<h4 style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px; margin-block-start:1em; margin-block-end:1em;”> n n n Benefits of Bumping Up Your Fibernn n</h4> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Almost everyone can benefit from getting more fiber. Fiber-rich foods support both healthy intestinal function and overall health in many ways. Some types of fiber promote regularity, while others have benefits ranging from supporting a healthy heart to encouraging the growth of friendly intestinal bacteria. Because the majority of people have a dietary fiber intake that is far below the recommended level, the smartest strategy is to add fiber gradually rather than jumping straight to the recommended level all at once. By keeping these tips in mind, you can receive maximum benefits from getting the right amount of fiber for your body every day.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n <b> n n n n n Referencesn n n n n </b> n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. n n n n n <em> n n n n n J Acad Nutr Dietn n n n n </em> n n n n n . 2015 Nov;115(11):1861-70.n n n n n <br/> n n n n n nKing DE, Mainous AG 3rd, Lambourne CA. Trends in dietary fiber intake in the United States, 1999-2008. n n n n n <em> n n n n n J Acad Nutr Dietn n n n n </em> n n n n n . 2012 May;112(5):642-8.n n n n n <br/> n n n n n nMcRorie JW Jr. Evidence-Based Approach to Fiber Supplements and Clinically Meaningful Health Benefits, Part 1: What to Look for and How to Recommend an Effective Fiber Therapy. n n n n n <em> n n n n n Nutr Todayn n n n n </em> n n n n n . 2015 Mar;50(2):82-89.n n </p> n</div> n<div style=”padding-top:0px;padding-bottom:0px;margin-top:0px;margin-bottom:35px;” data-rss-type=”text”> n <p style=”margin:0px;”> n n The post n n n n n <a href=”https://isagenixhealth.net/fiber-getting-enough/”> n