Hot Topics Coach Shawna and Coach Shelby - Healthcheck360
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Hot Topics Presented By | Coach Shawna and Coach Shelby
AGENDA • Keto diet • Intermittent fasting • Probiotics • Natural sweeteners • Too much cardio? • HIIT training • Exercise for arthritis/menopause • Stretching benefits • Weighted blankets
KETO DIET
Keto Diet
• What is it?
- Low carb
- High fat
- Ketosis
- Pros
- Quick weight loss
- Feel full
- Possible benefits with certain
conditions
- Cons
- Restrictive
- Keto flu
- Not for long-term use
https://www.healthline.com/nutrition/ketogenic-diet-101#what-it-is
https://www.precisionnutrition.com/ketogenic-diet
IS INTERMITTENT FASTING HEALTHY?
• What it is
- Alternating eating and fasting
• What it isn’t
- Skipping breakfast
• Barriers
- Social Life
- Workouts
• Why it can work?
- Variety of possible health benefits
PROBIOTICS
What are probiotics?
• Microorganisms that promotes good
gut health
Benefits
• Immune system, emotional health
and much more
Best food sources
• Yogurt, kefir, sauerkraut, tempeh,
kimchi, miso, pickles, kombucha
Supplements?
Prebiotics
• Feed the good gut bacteria
- Garlic, onions, leeks, asparagus,
bananas, barley, whole oats, apples,
flaxseed
https://www.healthline.com/nutrition/probiotics-101#what-they-are
https://www.healthline.com/nutrition/19-best-prebiotic-foods#section20
NATURAL SWEETENERS
• How much is too much?
- Women: 6 tsp/25g
- Men: 9 tsp/36g
• Types of Natural Sweeteners
- Honey
- Maple Syrup
- Agave
• Stevia
• Key Takeaway
- Reduce and limit added sugar intake
TOO MUCH CARDIO? • Injury? • Not losing weight or still feeling “soft”? • No energy? • Lack of motivation?
HIIT TRAINING • What is it? - High intensity- “give it your all” - Short workouts • Benefits - Quick and convenient - Little to no equipment required - Variety • Barriers - Not a beginners workout - It might not be for you
EXERCISES FOR ARTHRITIS AND
MENOPAUSE-AGE
• Check with doctor
• Range of motion
• Strength training
• Aerobic training/Cardio
• Yoga
https://www.arthritis.org/living-with-arthritis/exercise/benefits/
https://www.healthline.com/health/ten-best-menopause-activities#stay-
motivated
BENEFITS OF STRETCHING Range of motion - Injury prevention - Activities of daily living Circulation - Lactic acid De-stress Types - Static - PNF - Dynamic
WEIGHTED BLANKETS
What are they?
- Blankets filled to be heavier
Benefits?
- Possible benefits with
insomnia, anxiety, autism
Drawbacks
- Cost
- Not for babies/toddlers
https://www.webmd.com/sleep-disorders/news/20180402/seeking-better-sleep-
under-a-weighted-blanketOTHER QUESTIONS?
UPCOMING WEBINARS Financial Wellness Fresh Finds Even your money needs to be healthy! We will The what, why and how to incorporate more bring in expert advice to answer your burning veggies into your life! questions on financial health. April 3, 2019 May 1, 2019 Find out more on www.healthcheck360blog.com Find out more on www.healthcheck360.com/blog
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