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8 Diet And Nutrition Tips to Boost Health And Fitness During COVID-19

8 Diet and Nutrition Tips!

Staying healthy and fit is important for our physical, mental and emotional well-being, especially during the current COVID-19 virus challenge. Routine changes and our reactions to stress and uncertainty could cause us to eat poorly and skip daily exercise, though. For these reasons, we’ve compiled a list of diet and nutrition tips that can boost health and fitness during these challenging times.

1. Prioritize breakfast.

Our daily routines may be disrupted right now, but we should still prioritize breakfast. This meal replenishes our blood sugar and can reduce health risks such as heart disease and obesity. A healthy breakfast packed with fiber and protein also reduces lethargy and powers our muscles during workouts.

2. Consume complex carbs.

To fight boredom or manage stress, we may grab processed foods and sweet snacks that are loaded with simple carbohydrates. However, our bodies need complex carbs, even if we’re on a #glutenfree diet. Nutrient-rich whole grains, fruits, vegetables, and beans are complex carbs that increase fullness, reduce overeating, stabilize blood sugar levels, and fuel our bodies for the day.

3. Add protein.

Protein maintains and repairs our bodies. Protein builds muscles when we work out, too. Lean meats, fish, dairy, legumes, and eggs are excellent protein sources. We can multiply our body weight by 0.36 to estimate the amount of protein to eat each day.

4. Increase fruits and veggies.

Half of the food on our plates should be low-calorie and low-fat fruits and vegetables. A rainbow of organic food options provides us with fiber, vitamins and minerals that boost body and brain function. During isolation, we can eat more salads, snack on cut veggies and dried fruits, and try new fruit and veggie recipes.

5. Focus on healthy fats.

Saturated fats found in sweets and processed foods cause us to feel physically and mentally sluggish. Unsaturated or healthy fats can reduce inflammation and ease movement. Healthy fats include olives, avocados, #Tigernuts, and seeds that compliment any meal or snack.

6. Count calories and measure portions.

The amount of food we need depends on our activity level, health goals and other factors, which can fluctuate daily during the current virus lock-down. We can track our food intake and exercise with a fitness app, use small plates when we eat and turn off electronics during meals to control our caloric intake and portions.

7. Stay hydrated.

While we’re stuck inside, it’s easy to forget to drink enough water. The result is reduced brain and body function. Drinking eight eight-ounce glasses of water a day helps us stay hydrated. We can also eat melons, cucumbers, soups, and other foods that are high in water content.

8. Follow an eating schedule.

Eating large meals and overeating can lower our metabolism, reduce workout effectiveness, and destabilize our blood sugar and insulin levels. An eating schedule supports our well-being and includes four to six nutritious meals and snacks daily.

We are all affected by virus lock-down challenges, but let’s continue to invest in our health and fitness. Eight diet and nutrition tips, including #Tigernuts, boost our physical, mental and emotional well-being and improve our quality of life. Stay healthy, active and safe, friends!

     Founder and CEO Tiger Nuts USA

Subject: Stanford University Notes on Coronavirus

As you know, we are "Serious about Healthy", so we thought that we would share what we think is a terrific article from Stanford University:

The new Coronavirus may not show sign of infection for many days. How can you know if you are infected?  By the time you have fever and/or cough and go to the hospital, the lung is usually 50% fibrosis. 

Taiwan experts provide a simple self-check that we can do every morning:  Take a deep breath and hold it for more than 10 seconds. If you do this successfully without coughing, without discomfort, stiffness or tightness, there is no fibrosis in the lungs; it basically indicates no infection. In critical times, please self-check every morning in an environment with clean air.

Serious excellent advice by Japanese doctors treating COVID-19 cases: Everyone should ensure your mouth & throat are moist, never dry. Take a few sips of water every 15 minutes at least. Why?  Even if the virus gets into your mouth, drinking water or other liquids will wash them down through your throat and into the stomach. Once there, your stomach acid will kill all the virus. If you don't drink enough water regularly, the virus can enter your windpipe and then the lungs. That's very dangerous.

Take care everyone and may the world recover from this Coronavirus soon.

1. If you have a runny nose and sputum, you have a common cold.

2. Coronavirus pneumonia is a dry cough with no runny nose.

3. This new virus is not heat-resistant and will be killed by a temperature of just 26/27 degrees C.  (About 77 degrees F.)  It hates the Sun.

4. If someone sneezes with it, it goes about 10 feet before it drops to the ground and is no longer airborne.

5. If it drops on a metal surface it will live for at least 12 hours - so if you come into contact with any metal surface, wash your hands as soon as you can with a bacterial soap.

6. On fabric it can survive for 6-12 hours. normal laundry detergent will kill it.

7. Drinking warm water is effective for all viruses. Try not to drink liquids with ice.

8. Wash your hands frequently as the virus can only live on your hands for 5-10 minutes, but - a lot can happen during that time - you can rub your eyes, pick your nose unwittingly and so on.

9. You should also gargle as a prevention. A simple solution of salt in warm water will suffice.

10. Can't emphasis enough - drink plenty of water!

THE SYMPTOMS:

1. It will first infect the throat, so you'll have a sore throat lasting 3/4 days</span>

2. The virus then blends into a nasal fluid that enters the trachea and then the lungs,causing pneumonia. This takes about 5/6 days further.

3. With the pneumonia comes high fever and difficulty in breathing.

4. The nasal congestion is not like the normal kind. You feel like you're drowning. It's imperative you then seek immediate attention.

At Tiger Nuts we are serious about health and well-being, so we do hope that this article brings some clarification for you. Make sure you drink plenty of water and please stay safe!

What is the Smart Mirror Fitness Craze?

At Tiger Nuts USA we are serious about living and eating a healthy lifestyle, and as such we are always on the lookout for ideas that might just help our customers with their long term goals and visions.

Recently we asked one of our writers to check to see if there was anything new out there that could be fun and help in the healthy journey we are all on. 

Here's the result:

If you’re like many individuals, getting motivated to go to the gym is a challenge in itself. But, when you factor in your kids, errands, job and social life, it can seem like you have zero time left to even leave your home to make it to the gym, let alone exercise.

The newest fitness craze that will get just about anyone off the couch and ready to workout is a fitness mirror. When you first look at it, it looks just like a normal full-length, wall-mounted mirror. But, that’s where the traditional mirror ends. 

The MIRROR, so rightly named, is a sleek and tall fitness device that combines the functionality of a mirror and LCD screen.  After you turn on the mirror and through its LCD screen, an image of a workout instructor projects on the mirror, leading you through a high-quality, studio-like workout. Touted as a “gym-in-a-mirror”, the surface of the mirror lets you see yourself and your form as you exercise. 

Until recently, the MIRROR’s primary features included on-demand and live fitness classes from various disciplines, such as:

  • Pilates

  • Cardio

  • Strength training

  • Kickboxing

  • Barre

  • Pre and Post Natal

  • Meditation

  • And more

And while these features were so much better than the ad-interrupted YouTube videos, MIRROR came out with something else — a one-on-one personal training.

The device has a speaker, built-in microphone and video camera, allowing your personal trainer (a real person) see you working out. Certified fitness professionals deliver real-time encouragement, form corrections and feedback — just like you'd get at the gym with your own personal trainer.

The MIRROR matches you with a personal trainer based on things like:

  • Your preferred workout type

  • Schedule

  • Session length

  • Coaching style

The MIRROR trainers can customize each session based on your activity preferences, goals and fitness level. When you're in a session, you'll see the instructor on the screen, your biometric data like your heart rate, your form, and more.

Along with the initial fee of around $1,500, for the mirror's personal training platform, you pay $40 for a 30-minute session, which is still much less than you'd pay at the gym for a personal trainer who would charge anywhere from $100 per 30-minute session and up.

MIRROR can encourage you to commit to your fitness even if you're the busiest person around. And after your MIRROR session, you can enjoy some heart-healthy Tiger Nuts

 

Jack Sims CEO Tiger Nuts USA