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Is Coconut Water Good For Diabetes?

Is Coconut Water Good For Diabetes?

Published by on January 5, 2021 | Leave a response

We encourage hydration before, during and after a workout at UpFit Training Academy in New York, NY. Some people bring sports drinks, others rely on ordinary water and lately, quite a few have started bringing coconut water. Not only is coconut water good for hydrating, it contains nutrients and antioxidants. Studies show that it may be good for heart health, prevention of kidney stones, lowering blood pressure and blood sugar levels, making it good for those with diabetes.

Animal studies indicate that it could be an aid for diabetics.

While the human research isn’t yet conclusive, animal studies show that it improved several markers indicating better health. Rats that were given coconut water had better control of blood sugar levels than the control group that didn’t. It also lowered hemoglobin A1c that points to better control of blood sugar over the long term. Other studies showed it lowered markers for oxidative stress.

Coconut water also contains fiber.

Animal studies also showed other important information, but weren’t necessary to identify some of the reasons it might be good for diabetics. It has a low carb count, just six grams per cup. It has higher magnesium to stimulate insulin sensitivity, lowering blood sugar levels in prediabetics and type 2 diabetics. However, you do have to watch what you drink. Some options for coconut water have added sugar and any health benefits disappear.

There are different types of coconut water, besides sweetened and unsweetened.

If you’re buying commercial coconut water, finding the right type shouldn’t be a problem. However, If you’re one of those people that prefer the freshest possible drink and food, choosing to get the drink straight from the coconut, be aware you need to buy white coconuts. The younger the coconut, the sweeter the water. As a coconut ages, the sugar is absorbed by the meat. Older coconuts are brown—unless they’re treated with a chemical to keep them white. White coconuts have the sweetest liquid and is what is used for commercial coconut water.

  • If you’re adding coconut water or any new type of food to your diet, always check with your health care professional to ensure it’s okay to do. Most professionals recommend that diabetics limit coconut water intake to one or two cups a day.
  • You’ll get electrolytes with coconut water. While it’s a small addition, it is one reason to drink it if you’re working out for a long period at peak performance.
  • If you’re dehydrated due to diarrhea or sickness, coconut water could help. It’s better than the option of sports drinks and may aid in replenishing electrolytes.
  • Our nutrition experts and trainers can help you with a healthy diet, besides offering a program of regular exercise. They can help create a diet that includes healthy hydration options.

For more information, contact us today at UpFit Academy

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Good Workouts For Couples

Good Workouts For Couples

Published by on December 23, 2020 | Leave a response

Young muscular couple doing strength exercise at the cross fit workout.

One of the things that help people stick to a workout is having a workout buddy. If you have someone else that holds you accountable, you’re more likely to go to the gym or workout. That’s also what makes working out with a spouse so beneficial. In fact, it can actually cause some beneficial competition to stick with a workout program and make progress. Here are workouts for couples for those people who want to add the gym to their list of date night destinations.

You must decide on the ground rules and goals before you start.

Do you want to keep peace? Before you start any program of exercise with a significant other, set ground rules and goals. When you come to the gym, we always find out what your goals are before we create a program for you. It’s even more important if you’re working out with a spouse. Remember when setting goals that men tend to lose weight faster than women do because they have more muscle tissue.

Do you need a partner to spot or hold your feet for a back extension?

You don’t need to find someone in the gym to help you with certain exercises that require a spotter or need extra help by holding your feet or watching your form. Your spouse automatically becomes the spotter, coach and cheerleader. You don’t need a glute-ham raise machine to do a glute ham raise when you do it as a couple. One person holds your legs as you kneel on the floor. You then start lowering your upper body toward the ground. Don’t touch the ground but slowly raise your body back up. It’s a tough exercise and can hard for the partner who is holding your legs.

Even squats can be more fun when you’re doing them as a couple.

Try a fun exercise, like a back-to-back squat with your arms interlinked. Just start in standing position, back-to-back and link your arms. Then squat until your thighs are parallel to the ground and your bodies straight. Then try a back-to-back squat with your arms crossed in front of you.

  • Exercising together can improve your love life. Many studies show that it makes couples feel more satisfied with their relationship. Sharing the time and the common goal can also strengthen the bond.
  • Planks are tough enough, but working as a couple, you can make them tougher. Do planks together facing each other and in the middle of the hold, extend one hand and do a high five, then bring it back to starting position.
  • If you’ve never done a wheelbarrow walk with your kids, it’s nothing more than your partner getting on all fours with you picking up his/her legs then walking with them, like they’re a wheelbarrow. It can be fun and something you can do with a spouse or even the kids.
  • Our group fitness classes are perfect for couples, but if you choose you can create a small group session for you and your special someone. The two of you can also learn healthier recipes you can make together.

For more information, contact us today at UpFit Academy!

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Are Protein Supplements Dangerous?

Are Protein Supplements Dangerous?

Published by on December 10, 2020 | Leave a response

Whether they’re trying to lose weight or build muscles, some clients of UpFit Training Academy in New York, NY, have wondered whether the protein supplements advertised can help. You see a lot of information on the internet, some of it promotes these supplements and other information says protein supplements are dangerous. For instance, protein supplements can be beneficial for elderly and sick people who have a hard time eating enough or digesting adequate protein.

You can get too much protein, even if it’s good for you.

One of the biggest problems with using protein supplements it that you can get too much protein and protein supplements may contain other substances that aren’t good for you taken in large quantities. Some protein supplements also have high amounts of polyunsaturated fatty acids. Consuming too much can cause damage to the body. Other protein supplements that come from soy can actually increase the body’s estrogen levels. If you’re lactose intolerant, avoid protein supplements with whey and dairy products. Too much protein can also cause kidney damage by putting an extra burden on the kidneys. It also can cause constipation. Protein supplements with whey protein may cause concerns about osteoporosis and potential liver damage.

The best way to add protein to your diet is by eating a food source of protein.

While not everyone can eat enough protein or process it properly to get the full benefit, most people can. Adding extra protein to your meals, particularly if you’re trying to build muscle tissue, is the best way to achieve that goal. Not only do you get the additional protein, but other nutrients found in whole food. You’ll feel full and satisfied consuming whole foods. Supplements can’t supply that feeling.

There may be good reason to supplement your diet with protein.

Vegetarians have more of a problem filling their protein need. They have to combine two sources of protein to get a complete source. A protein supplement can help make it easier. A good vegan protein supplement helps fill the gap. If you’re an athlete, you may need extra protein if you’re in training and building muscle mass. If you need to stabilize blood sugar when under stress to avoid hypoglycemia or to help repair tissue that breaks down under stress, protein supplements can help.

  • Extra protein from a supplement can help with weight loss. It makes you feel fuller for longer, so you aren’t tempted to eat other high calorie food.
  • If you’re just beginning a workout program, supplementing a little with protein can help. You’ll need it to build muscle tissue and use more than you normally would. We can help you with a healthy diet to increase your protein intake, so you don’t have to supplement.
  • Watch out for additives if you choose a protein supplement. In order to make the supplements more palatable, some have added sugar and flavoring. You’ll be far better off eating Greek yogurt and fruit than choosing that type.
  • Most people find that adding a bit of protein supplement to their smoothie is the best way to use it. Many types of protein supplements are hard to dissolve in water and can taste awful.

For more information, contact us today at UpFit Academy!

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Welcome to our new website!

Welcome to our new website!

Published by on February 4, 2018

We will be writing about a variety of informative topics to help you achieve your health, weight management, and fitness goals. Be sure to check back often and let us know if there’s a specific topic you’d like for us to include. Here are some of the topics we will be covering – hope you’ll enjoy it!

  • Expert Advice,
  • Health & Fitness,
  • Motivations,
  • News & Events,
  • Nutrition Tips & Strategies,
  • Recommended Books,
  • Supplements,
  • Weight Loss Strategies,
  • Workouts & more!
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