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healthy snacks
Author Diane Santos Categories Top Ten Lists Posted on 0 Comments

Top 10 Low Fat Snacks

Do you find yourself munching on snacks through different times of the day?

Low fat snacks are great to help you feel full longer. Most nutrient-dense foods consumed as snacks also have fiber which slows down digestion. Hence, these mini-meals can leave you feeling satisfied longer and less hungry all the time. 

In planning what to eat, it’s important to learn how to listen to your hunger cues throughout the day. Remember that snacks can help you slowly transition from your last meal to the next. Thus, it shouldn’t be as heavy as either your actual lunch or dinner.

Read on to find out Cognitive Health and Wellness Institute’s list of top low-fat snacks. (Note that this might not be for keto dieters as they usually focus more on high fat, high protein food instead.)

The science behind snacking 

Snacking seldom gets mixed opinions and we understand where this is coming from.

Kallo, a Dutch organic food maker, conducted a survey and it revealed that women who snack at work gain 100,000 extra calories yearly. When you convert this, this is equivalent to almost 50 more days of additional food intake.  The extra 500 calories per day may not be a lot for some but this may contribute to weight gain. 

The truth is, snacking can be as healthy as your major meals for the day. After all, it provides the energy your body needs to function optimally. It also curbs your appetite so if you’re one who has the tendency to binge-eat, eating nuts or fresh fruits may do the trick.

However, the usual pitfall lies in the portion frequency of your snacks. This kind of meal still puts calories in your body. When you often eat ultra-processed snacks with excessive fats, sugar and salt, that is where the problem begins. 

People have different snacking habits. US market research reveals that the typical snack options are candy, popcorn ice cream, chips, cookies, soft drinks, tea, seeds, yoghurt, crackers and milk.  There is also a strong association between snacking and weight gain and maintenance, and lower or high diet quality. 

A word of caution on snacking

It is safe to say that the food you choose would determine whether snacking is good or bad for you. The quality and portion of the food you eat are essential and so in this blog, we are listing down the best options you should incorporate into your diet. Here are some of them:

Healthy snacks you can’t go wrong with

Whether you are at work, at home, in school, or outdoors, snacks come in handy. However, it’s easy to grab whatever is convenient in cases like this. Hence, it’s important that you fill your pantry with a healthy selection of treats that can help you feel satisfied.

1. Banana chocolate bites

26 calories per bite

banana chocolate bites snack

Banana chocolate bites, when taken in the right amount – bites as the name says,can be a healthy treat! This isn’t only pleasing to the tastebuds, but is nutritious as well. 

This is a low-calorie snack that you can munch for breakfast too. As a workout snack, it does wonders as well. As a matter of fact, bananas are the best for fitness experts and athletes who are watching their carb intake. 

2. Popcorn

106 calories per 1 oz (28.4 g)

popcorn snacks

Yes, popcorn is not only for the movies. It can be the perfect snack too. In fact, it is rich in dietary fiber that is low in calories. It serves more fiber than whole bread. No wonder many people don’t feel guilty bringing a giant bucket of this in the theater. But, homemade is different from the flavored ones you buy. Making your own is healthier. 

Generally, your popcorn is whole grain. Eating it is often associated with a lower risk of serious diseases like diabetes, heart diseases and other health problems. The Federal dietary guidelines suggest that half of the grains you eat should be whole.  

3. Protein bars

200 calories in a 50g bar

protein bars snack

How good are protein bars? 

Protein bars are a common source of nutrition, especially for bodybuilders. They are enjoyable and suitable for individuals with a busy lifestyle. 

There are many protein bars you’ll see on the market, so you have to be careful. They are not created equal. There are healthier versions. How would you know if you’re picking the right one for you?

The usual protein bar has 5 to 10 grams of fat, 5 to 10 grams of fiber, and 25 to 35 grams of carbohydrates as compiled by Healthline. Be mindful of protein bars with added sugar, or the brands that use unhealthy sweeteners. They add extra fructose which may only sabotage your diet. Choose the brand with whole food protein options. 

4. Nuts

170-200 calories (a handful, depending on the kind)

Nuts, when eaten in the right amount, can be very good for the heart. 

It is true that nuts are high in fat (except for chestnuts), but they are the right kind of fats that when taken in the right amount, can be an important contribution to your health, particularly to your heart. Including it in a balanced diet protects your cells from damage for it is rich in antioxidants.

Hazelnuts, pistachios, and almonds are also efficient sources of fibre. If you need to regulate your digestion, having nuts for snacks would help you do just that. It comes with polyphenols that promote good bacteria in your gut. 

5. Dark chocolate

170-180 calories per ounce

Anybody with a sweet tooth should be fine including dark chocolate on their snacks. 

While not to be confused as a health food, dark chocolates are dense with nutrients that may have a positive impact on your health. They originate from the cacao tree which is one of the best sources of antioxidants.

There are studies supporting the effects of dark chocolate in improving a person’s overall health and lowering their risk of heart disease.

With the flavanols that this snack has, you stimulate the lining of the arteries, endothelium, which reduces blood pressure. 

When it comes to chocolates, the purest cocoa bean, the better. You wanna stay away from brands that have added sugar. Your portion size also matters! Bites should remain bites. When you eat more than the suggested serving, that’s when you gain extra sugar, fats and calories!

6. Kombucha gummies

11 calories per gummy

Image source: https://dearcrissy.com/

There’s enough research backing the effects of traditional, fermented foods in preserving the beneficial bacteria in the gut. In this kind of conversation, Kombucha is always a special mention, and that’s for a favorable reason.

As one of the fermented foods, kombucha is a low-sugar snack option. It’s cheap and it’s simple to make at home. There are also health food stores that offer an alternative with kombucha gummies. The calories would depend upon where you get yours, but roughly they are about 35 cal for each gummy. 

7. Hard-boiled egg

155 calories for every 100 grams

Another quick snack to make is hard-boiled eggs. 

Hard-boiled eggs are a popular source of high-quality protein. Two large eggs could provide you with at least 13 grams of the said macronutrient. If you are looking for a satisfying yet worthy snack to have on your regular menu.

The benefits of protein in the body are not a secret. First, the body digests them easily compared to carbohydrates. Thus, snacking on them will make you full. Second, they regulate blood sugar that keeps your energy level stable. Then, they have Vitamin D that may suffice for your vitamin D requirement on a daily basis. Lastly, they feature other important nutrients such as choline, zeaxanthin, and lutein.

8. Energy balls

200 calories for every bite

Energy balls feature a satiating mix of healthy fats, carbs and protein. They are also rich in fibre which would offer you at least 100 to 250 calories that vary based on ingredients used. 

If you want a go-to snack to match your busy lifestyle, energy balls are suitable for you as they are portable. You can munch them as a post-workout food as they are definitely guilt-free and nutritious! 

When eating an energy ball, you are unlikely to crave food which is great if you are losing weight. In the right amount, it could be enough to fuel you with energy that keeps you going for the day. The usual recipes are banana, pumpkin, and chia seeds. You can be as creative as you can for as long as you stay low-calorie. 

9. Dates

20 calories for an average size

Dates are convenient snacks and they are delicious and nutritious.

As a Morrocco native, dates used to be royalty that is eaten to fight off fatigue. They are common in warm climates across the globe and they can be an energy-boosting snack that is filled with vitamins and nutrients. Generally, they can contribute to your overall health when eaten in the proper amount. 

While it’s true that dates are full of natural sugar, they are not the kind that would do your health harm. In fact, they are excellent snacks provided that you eat them in moderation. This fruit is high in fibre and polyphenols. It can be a great alternative to empty-calorie sweets. 


10. Chia seeds

73 calories for every spoon

Chia seeds have emerged among Western diets for the last couple of years. They are so nutrient-dense that they have become a popular addition to healthy food choices.

Known as Mexican chia, or Salba chia, these edible seeds are ideal to include in your oats, drinks, pudding, smoothies, jam, protein bars – the list goes on. They are flexible and you can add them to any food that you like for a snack for some extra fibre. 

Though small, chia seeds can be your exceptional source of kaempferol, caffeic acid, chlorogenic acid, and quercetin. The antioxidants found in them can also fight off free radicals in the body. These free radicals are the reason for cell damage and oxidative stress. To lower the risk of health issues associated with them, chia seeds can help.

If your goal is to reach your daily allowance of fibre, you just need to have an ounce of chia seeds in your snacks. They efficiently absorb water and increase the satiation in your stomach, which will both cause you to eat less. No wonder they are common among people who are on a diet!

Watermelon

30 calories for every 100 gram

The World Health Organization recommends that you consume at least 400 grams of fruits and vegetables daily (in five portions) with the exemption of sweet potatoes, potatoes, and other starchy foods. This makes watermelon an amazing part of your snack selection and your health will thank you for it as well!

There are so many creative ways to eat watermelon for a snack – you can mix it with greek yoghurt sprinkled with almonds, you can turn it into a smoothie, you can infuse it with cucumber, or just simply have it as is. You could never go wrong with it cold, fresh and raw. 

Since watermelon is 92% water, it will keep you hydrated. It can make you feel full without the extra calorie. This fruit comes with different kinds of nutrients like vitamins A and C, magnesium, and potassium. A cup can give you a boost of antioxidants, cucurbitacin E, and lycopene which are all effective in fighting off free radicals and optimizing heart health. 

Edamame

122 calories for 100 grams

Edamame is more than just a side dish. It goes with frozen and fresh varieties that can give color and texture to your snacks without the extra calories.  

As a young soybean, edamame is a plant-based food choice that is gluten-free and low in calories. It doesn’t have cholesterol, and it can be a source of calcium, iron and protein. You’ll conveniently find this in the frozen vegetable section of supermarkets. 

Vegans, or those weightlifters and bodybuilders, who seek a high-protein snack can add this to their diets, as a cup of this produces 18.5 grams of protein. Since it is a whole source, it gives amino acids for your body which can be supplementary to your animal protein that is still the top-tier source. 

Thus, when consuming edamame as a snack, steam and sprinkle it with a pinch of salt. You can find it fresh, although the frozen alternative is the easiest to grab from the store! It’s simple to prepare, and it’s a fun bite! You’ll get a high-protein snack with a nutty flavor on the side which you can eat on its own, or add to your sushi or salad. 

Vegetable sticks and dips

158 calories may vary based on the serving

Dips can be quite a tricky inclusion in your diet because that’s when you accidentally sneak in some calories, but if you’ll be intentional and cautious, it can be a fun snack to have together with vegetable sticks!

Vegetable sticks and dips are quick to make. You only need about ten to 15 minutes to put everything together! If you’re still wondering if it’s healthy for you – you just have to select your vegetables wisely. Go for the low-fat vegetables or legumes. Those with reduced dairy components will be your friend. 

We hate to break it to you but full-fat cream cheese isn’t the type of dip that we would recommend here. Among the healthy choices are ranch greek yogurt, honey mustard, lemon-herb, peanut butter, garlic avocado, and hummus dip. In the end, portion matters. For as long as you don’t exceed, you’ll be fine. 

The veggies you can throw in are carrots, cucumber, zucchini, celery, edamame and chickpeas. You can be as creative as you can here!

Healthy low-calorie snacks for weight loss

We have established that snacking on the wrong food is what causes weight gain, but when it’s done in the right way, it can actually promote the opposite. There are researches that show how snacks can be nutritious most especially when they are rich in fibre and protein. 

Hence, if you’re in the middle of a weight loss journey and you want to improve on your diet, snacking can be your savior for it will help you make it from one meal to the other without binge-eating in between your heavy meals. 

Have a healthy supply of the following snacks to keep your energy at bay:

– Fresh fruit and nut butter

– Roasted kale chips

– Sweetcorn fritters

– Low-fat Greek yogurt

– Basil radish dip and cucumber

– Crackers with cheese or hummus

– Blueberries

– Pistachios

– Egg muffins

Debunking the image of snacking

Throughout the years, snacking has gained a bad reputation for derailing a diet. But, that only happens for individuals who are not mindful of what they eat – both in quality and quantity. 


Make sure your snack is as raw as it can. If by any chance this is not possible, review the Nutrition Facts label to have more insight on the calories that you take in your body. Consider the low-fat snacks we have listed for you here at Cognitive Health and Wellness Institute and make snacking fun and healthy!

healthier heart
Author Charity Sembrero Categories Top Ten Lists Posted on 0 Comments

Top 10 Tips for a Healthier Heart

One of the hardest working organs in your body that you may not even realize is your heart.

Throughout the day, the heart pumps blood and oxygen that your body needs to function well. It needs to be at 100% at all times. Thus, even the slightest change in blood pressure or your cholesterol levels could potentially be linked to your heart. When that happens, you might need to make some changes in your lifestyle and nutrition.

Before you even have to fully overhaul your diet and habits, it’s good to take care of this important muscle as early as now. With only a few, small adjustments in what you eat and the way you manage stress, it could drastically improve your overall health.

In this article, Cognitive Health and Wellness Institute suggests ways on how you can take better care of your heart. Give these tips serious consideration especially if you’re already feeling symptoms of a weak heart.

How to keep your heart healthy

Whenever your doctors tell you to re-think your unhealthy choices in life, take that to heart (literally!). The food and drinks you tend to choose can be the culprit in causing artery buildup in your heart. In the long run, these tips can be beneficial to decrease the risks of heart failure. 

1. Give up vices, especially smoking
smoking bad for heart

Smoking is bad for your heart and lungs. According to the CDC, smoking is a major cause of cardiovascular diseases. As a result, more than 800,000 people a year died due to cardiovascular diseases. Also, in the US alone, almost 8 million had a heart attack (2014 data, report) 7 million had a stroke.

When you’re exposed to tobacco smoke, plaque builds up in the narrow vessels in your blood. Hence, less blood can flow. Your heart loses oxygen when a clot forms in these narrow vessels around the artery of your heart. Therefore, this can cause a heart attack.

Needless to say, this means you should avoid secondhand smoke, too, as much as you possibly can. Even if you’ve been a long-time smoker, as soon as you quit smoking, you can see significant changes in your health. You can even lower the risk of further damage in your lungs and heart, as well as other bodily functions.

Limit your alcohol intake, too. If at all possible, only do so occasionally. Lastly, say no to drugs. A combination of these vices can really take its toll on your body. Taking prohibited drugs can lead to substance disorders, thereby causing adverse effects in your circulatory and cardiovascular systems. 

2. Eat more fiber

The benefits of a high-fiber diet are related to lower cholesterol levels. You can eat soluble fiber that helps lower the low-density lipoprotein which is responsible for “bad” cholesterol. Some good sources of fiber are oats, beans, legumes, nuts and seeds, fruits, vegetables, and whole-grain products.

Avoid processed and refined foods because they are typically low in fiber. For men, the daily recommended fiber intake is 38g (age <50) and 30g (age >51). On the other hand, it is 25g (age <50) and 21g (age>51) for women.

3. Eat healthy fats. Cut down on saturated / trans fat

Good fats can be found in safflower, canola, and olive oils. “Bad” fats, however, can be found in saturated fats and trans fats. Cut down on butter, cheese, fatty meats, and partially hydrogenated oils in your meals.

healthy fats for the heart

4. Keep moving. Sit less. 

When offices were forced to shut down due to covid-19 safety protocols, you’re probably one of those who had to work from home. At this point, you should have invested in a workspace or a dedicated area in your place. But, this setup may have kept you glued into the computer all day. 

With that said, it’s easy to just take everything close to you and not stand at all. That’s a recipe for an extremely sedentary lifestyle. Hence, to counter that, even if you’re working from home, try not to sit for too long at extended periods of time. Get active, stretch, and get up every once in a while.

Move for the heart

5. Cut down on salt / sodium

Choose unprocessed and whole foods more than salty and sodium-rich alternatives. What really happens when you cut down on salt and sodium, you ask? It lowers your blood pressure because the amount of fluid in your blood decreases. Note that too much salt or sodium causes your body to hold extra water so that it can “wash” that salt away. That extra work inside your body puts a lot of stress on your heart.

less salt for the heart

According to the World Health Organization, the recommended salt intake for adults should only be less than 5 g or under 1 teaspoon of salt per day. Imagine the amount of salt you put in your food when you cook, right? Not to mention the salty snack foods, ready meals, instant noodles, and processed meats you consume.

6. Practice good dental hygiene

Are you hypertensive? Did you know that gum disease can interfere with hypertension medications? Hence, it’s more difficult to monitor and control blood pressure which is crucial for your heart health.

oral hygiene for the heart

Both cardiologists and dentists recommend brushing at least twice a day to improve oral health and lower the risk of cardiovascular diseases. It’s a basic hygienic practice that could prevent heart valve infections linked to poor dental health.

7. Monitor your blood pressure and cholesterol levels regularly

Speaking of hypertension, high blood pressure is closely associated with high cholesterol. It is harder for the heart to pump blood when your arteries harden due to cholesterol plaque. Often, calcium also builds up in these arteries which results in abnormally high blood pressure levels.

hypertension

In this study, researchers found a positive association between heart rate, blood pressures, triglycerides, blood glucose and blood cholesterol. 

8. Manage your weight

Now, does weight affect your heart? Yes. Obesity elevates the risk of circulatory and heart diseases because fatty materials build up in your arteries. If you are overweight, you are at serious risk of developing health problems such as high blood pressure, certain cancers, and heart problems.

Although for some, other factors come in that contribute to either adding or gaining weight. These are family history and genetics, environment, habits, and metabolism. Regardless, a good indicator to measure whether you have healthy weight is your body mass index. You can reach out to your doctor if you have further questions.

9. Get enough sleep

Sleep, especially these days, is now becoming more of a luxury. But, it’s something that you shouldn’t be taking for granted. Sleep is an essential part of life because your body repairs itself as you rest. Having a good night’s sleep increases your energy levels during the day so you can function normally and at your best.

CDC’s recommended hours for sleep is at least 7 hours for adults. Anything less (or more) than that can be detrimental to your health, including your heart. If you have sleep apnea, for instance, this could be an indication of heart failure because the airway is blocked during sleep. This condition affects how much oxygen your body gets, thereby, can potentially lead to stroke and heart attack. 

sleep for the heart

Insomnia is another sleep condition where you’re either having difficulty staying or falling asleep. This lack of sleep and irregularity in your rest schedule can hurt your heart, block your blood vessels, and make you restless during the day.

In order to get better sleep, you have to train your body to stick to a regular schedule. Start by setting an alarm for when you’re supposed to be in bed in the evening and when you should wake up. It should be the same every single morning for the entire week.

During the day, try going out to get natural light or go for a walk under the sun. Lessen your screen time especially when you’re already lying down. Avoid eating or drinking before bed time and set up your room conducive for sleep. For example, use low, warm lights and keep it cool and quiet.

10. Hydrate more 
hydrate for the heart

Stay hydrated. Your heart can pump blood better when you are well-hydrated. In fact, those with heart problems are advised to have proper hydration to decrease strain in the heart. Drink 8 glasses of water each day and add some more especially when it’s a hotter, more humid day. Also, try to replace sugary and carbonated drinks you would normally drink with water.Not only is proper hydration good for your heart but also for your brain and overall health and wellness.

Dos and don’ts

To sum up, here are the do’s and don’ts to a healthy heart so you can easily remember:

  • Do
    • Exercise
    • Eat a healthy, balanced diet (good for the heart)
    • Maintain a healthy weight
    • Manage stress well
    • Have regular health checks
    • Sleep
  • Don’t
    • Eat too much sodium, salt
    • Smoke tobacco
    • Sit for hours, all day
    • Drink alcohol excessively
    • Skip meals and stay up late all night

How to take care of your heart naturally

As you take your fitness journey more seriously, you are inevitably adding extra care for your heart, too. Know that heart diseases are mostly preventable. By eating a heart-healthy diet, you are naturally making your heart strong and well. If you’re gaining some pounds especially when holidays are approaching, add physical activities in your life so you can lose those extra calories. 

If, however, you are on medication, don’t skip it. Get immediate care from health professionals who can help reverse heart diseases through cardiac rehabilitation, if possible. Make your heart a priority! A healthy heart is a happy heart! 

References:
https://www.cdc.gov/chronicdisease/resources/infographic/hearthealth.htm
https://www.bluebirdcare.co.uk/bristol/useful-information/19125/top-10-healthy-heart-tips
https://www.healthline.com/health/healthy-heart-tips
https://www.caba.org.uk/help-and-guides/information/10-ways-keep-your-heart-healthy
https://www.theguardian.com/society/2005/mar/17/NHS1
https://www.who.int/philippines/news/feature-stories/detail/how-to-take-care-of-your-heart-health


gut probiotics
Author Diane Santos Categories Top Ten Lists Posted on 0 Comments

Top 10 Gut Probiotics

Gut probiotics are live microorganisms that thrive in the digestive tract. They carry health benefits that the body either consumes or applies to its function. Most of them are present in fermented foods, yogurt, dietary supplements as well as beauty products. 

There’s a wrong notion that bacteria are only harmful germs. But when they exist at the minimum level, they are unlikely to cause harm in your body. It is only when they flourish that they overpower the good bacteria resulting in serious diseases. 

There are different forms of gut probiotics. Regardless of how you prefer to take yours, their importance in your diet cannot be underestimated. Hence, good bacteria in probiotics can keep your immune system strong and inflammation at bay. 

What are gut probiotics

Gut probiotics is a crucial nutritional requirement. 

Researchers continue to show positive responses on the clinical treatments of different diseases with gut probiotics. As a result, plus the advancement of technology, they contribute to the progressive study of medicine. Some of these gut-related diseases are obesity, diabetes, and cancer. Evaluation on fresher strains also arises including its applicability in biomedical research. 

In this article, Cognitive Health and Wellness Institute aims to shed light on the various strains of gut probiotics and how good they are for your system. Here are some of the common ones:

Common strains of probiotics

1.) Lactobacillus
Image Source: Threewells.nl

Lactobacillus is probably one of the most popular types of bacteria. As its name suggests, it produces lactic acid with the enzyme lactase. They are also the friendly kind that typically flourish in your genital, urinary and digestive systems. 

L. acidophilus, or simply lactobacillus, has undergone several studies, for instance. Additionally, most pieces of evidence highlight their health benefits. Since this features many various strains, they have diverse effects on your body. These are some of them:

  • Reduces cholesterol when included in the diet for six weeks
  • Prevents diarrhea by avoiding bacterial infections
  • Improves irritable bowel syndrome such as abdominal pain and abnormal bowel movements
  • Treats vaginal infections with the increase of lactobacilli

Food rich in Lactobacillus

Yogurt

Kimchi

Sauerkraut

Sourdough bread

Kefir

yogurt lactobacillus
kimchi lactobacillus
sauerkraut lactobacillus
sourdough bread lactobacillus
kefir lactobacillus
2.) Bifidobacterium
Bifidobacterium probiotics
Image Source: Sciencephoto

Bifidobacterium are another probiotic species that are also in the intestines. This group of bacteria has earned attention for the possible health effects they can contribute to the body. While research shows its limitations, most high-quality studies imply that it can treat the following conditions:

  • Helicobacter pylori infection
  • Lung infections
  • Irritable bowel syndrome
  • Constipation
  • Intestinal bowel syndrome 
  • Constipation, diarrhea and intestinal disorders

This bacteria generally takes part in creating a healthy environment for your gut microbe. As a host of trillions of microorganisms in your body, this kind of probiotic will optimize your body to build a diverse ecosystem in order to fight off chronic diseases and complications. 

Food that increases levels of Bifidobacterium in your gut

Yogurt

Tempeh Indonesian tofu

Salami

Milk Kefir

Sauerkraut

Cheese

Olives

salami probiotics
milk kefir probiotics
sauerkraut probiotics
cheese probiotics
olives probiotics
3.) Saccharomyces
Image Source: Sciencekeys

Saccharomyces, on the other hand, is a genus of yeasts that easily converts sugar to carbon dioxide. Also referred to as a probiotic, this friendly organism is also strong enough to fight against harmful organisms. These harmful organisms may then take over your system. In fact, this has been a part of medicine systems for gastrointestinal disorders.

The name of this gut-friendly yeast may be intimidating, but it does its job in neutralizing bad bacteria-pathogens that can be problematic in the gastrointestinal tract when untreated. Saccharomyces then protects your intestinal lining against harmful bacteria. It also boosts your immune system for efficient nutrient absorption and digestion.

Food that promotes Saccharomyces strain in your body

Fermented vegetables
(e.g. kimchi)

Softened cucumbers
in brine

Cheddar cheese

kimchi probiotics
cucumbers in brine probiotics
Image Source: Southern Eats & Goodies
cheddar cheese
4.) Lactococcus
lactococcus probiotics
Image source: Textbookofbacteriology.net

Lactococcus has gone a long way since the first time it was used in dairy product fermentation such as milk, yogurt, and cheese. It doesn’t only impart flavor, since it is a lactic acid bacteria. It also preserves food to have a longer shelf life.

L. lactis has properties that relieve:

  • constipation
  • colic
  • inflammatory bowel disease (IBD)
  • Crohn’s disease
  • hives, acne, fever blisters
  • eczema, dermatitis, allergies
  • ear infection

In addition, a research in 2003 reveals that drinks with L. lactis have been an effective treatment for people experiencing chronic constipation. Another study points out this probiotic bacteria as an efficient tool in preventing inflammatory bowel disease.   

Food where Lactococcus strain can be isolated from

Fermented
buffalo
milk

Blue
cheese

Cream
cheese

Miso
soup

Yogurt

buffalo milk
blue cheese probiotics
cream cheese
miso soup probiotics
yogurt probiotics
5.) Enterococcus
enterococcus probiotics

Enterococcus, with their different species, have attracted research interest. More specifically, researchers study this strain as a natural antimicrobacterial agent in food. Another point of interest is its antibiotic replacement in drug resistance pathogens. 

As lactic acid bacteria, Enterococcus adapted to diverse food systems such as involving the traditional fermentation of dry sausages and cheese. Additionally, studies report their production of bacteriocin that preserves different types of food products, which is now a strong probiotic trait. 

Food rich in Enterococcus

Salami

Minced
meat

Cheese

Landjager

German
raw
sausage

salami probiotics
minced meat probiotics
cheese probiotics
landjager probiotics
raw german sausage
6.) Streptococcus
streptococcus probiotics

Streptococcus may be a lesser known gut probiotic, but their health benefits are not to be underestimated. They don’t travel throughout the body but they usually survive in the small intestine. What this means then is that it can live in higher temperatures. Thus, this becomes a useful component in the fermentation of dairy products. 

Also referred to as lactic acid microorganism, the said bacteria stimulate carbohydrate decomposition. How? This bacteria is beneficial to milk-based products, for example, in yielding a greater number of lactic acid. Since they pair well with Lactobacillus bulgaricus, they smoothly create a symbiotic relationship that enhances dairy product fermentation of yogurt and cheese. 

Some people might raise their eyebrows on whether streptococcus is a pathogenic bacteria or not. But they’ve been clinically proven to support pro-life organisms. With their ability to survive harsh conditions, it can stay in your gut despite gastric acid and bile. Thus, resulting the the growth of a healthy bacteria environment in the intestines. 

Food that promotes Streptococcus strain in your gut

Butter

Cultured
buttermilk

Yogurt

Mozzarella
cheese

cultured buttermilk
Image source: Foodiewithfamily.com
yogurt
mozzarella cheese
7. Pediococcus
Image source: Sciencephoto.com

Pediococcus is another strain of lactic acid bacteria that has been a regular in experimental research. For example, there are promising results in seeing its function for the food and biological industry. 

When used as an additive, Pediococcus can enhance the taste and even nutrition of your food. Its probiotic use has also been emphasized as they have anti-cancer, anti-inflammation, lipid-lowering and antioxidant properties. 

Food rich in Pediococcus

Milk

Soy
sauce

Fermented
Fish

Washed
curd
cheese

Star
apple

Cheddar
cheese
(rare)

milk probiotics
soy sauce
fermented fish
washed curd cheese
star apple
cheddar cheese
8. Leuconostoc
Image source: Microbewiki

Leuconostoc, commonly present in kimchi, has been a familiar probiotic. Oral biofilm formation prevention and silage, for instance, are some of the kinds of applications you can find associated with this strain. When isolated, it can produce mannitol and lactic acid which can be an effective antioxidant.

This natural antimicrobial is also used as a natural preservative in most cosmetic and skincare products. Though you seldom hear about these beneficial bacteria, they stimulate and influence body-wide immune reactions as a prebiotic. 

Food with Leuconostoc as principal acid producers

Buttermilk

Lychee

Mandarins

Sugarcane

buttermilk
lychee probiotics
mandarins
sugarcane probiotics
9. Bacillus
Escherichia probiotics

Bacillus, or bacillus coagulans is another kind of good bacteria. This probiotic, though different from Lactobacillus, also produces lactic acid that generates spores in the middle of its reproductive life cycle. This then makes the said microorganism dormant even in harsh conditions, which could kill other gut probiotics in your system.

This probiotic strain is resistant to gastric acid and heat. Moreover, it plays a big role in the improvement of the immune system and the treatment of constipation and diarrhea. There are also people who use it to fight off respiratory infections and pump up their immune system. It’s also studied in the prevention of cancer. Lastly, this probiotic strain is sometimes added on vaccines to enhance their efficacy. 

Since Bacillus is robust as it can stand up against extreme environments including high amounts of acid in the digestive tract, this good bacteria alleviates ailments and stomach distress. Hence, the best source of this probiotic is natural food. 

Food with Bacillus as principal acid producers

Soybeans

Yogurt

Locust
beans

Kimchi

Mushroom

Sauerkraut

soybeans
yogurt
locust beans
i
kimchi probiotics
mushroom probiotics
sauerkraut
10. Escherichia
Image source: the-scientist.com

Escherichia coli, also referred to as E. coli, are bacteria common in foods, environment, and people and animal intestines. They are a large group of microorganisms, some of which are beneficial while others are threatening. 

The interaction of the cells to the lining of the intestines is common in the microbiome. This is how your system absorbs energy and nutrients, thus, strengthening your immune system. Escherichia coli has a role to play in this function such as in producing vitamin K2. This vitamin production is then responsible for encouraging food absorption and blood clotting. 

Food that promotes Escherichia strain in your gut 

Beef

Raw flour

Sprouts

Spinach

Lettuce

beef probiotics
raw flour
sprouts
spinach probiotics
lettuce

The good bacteria: Best probiotic strains for you

Sometimes, merely thinking about bacteria brings to mind germs, right? In other words, you somehow associate bacteria to unhygienic microorganisms, and the like, for some reason. However, that’s not necessarily and entirely true. There are trillions of bacteria in your body, whereas many of them are beneficial to balance your immune health. 

In fact, there are specific probiotic strains that protect you from harmful microorganisms, especially those invading your digestive system and other essential bodily functions. You are actually reinforcing your gut defenses whenever you improve your probiotic food intake.

Here are some of the best probiotic strains, among many others, that are great for your health and wellness:

Lactobacillus acidophilus
(helps with lactose digestion)
Bifidobacterium breve
(helps people who are on antibiotics, good for colon health)
Pediococcus acidilactici
(helps stop undigested food to rut in your gut and serves as damage control from harmful organisms)
Bifidobacterium bifidum
(helps ease digestion and allergic responses plus boost immune system and skin development)
Lactobacillus salivarius
(helps protect your mouth from unwelcome microbes)
Streptococcus thermopiles
(helps nurture healthy intestine tissues, prevents nitrates turning into harmful nitrites, and protects from allergies)

Probiotics and immunity system

Probiotic bacteria is beneficial to your gut to promote immunity and overall health effects in your body. They help regulate the bacterial ecosystem and improve the bioavailability of nutrients that different body systems need in order to function.

Because of the potent antimicrobial activity of gut probiotics against many known pathogens, scientists observed that they even help against viruses and infections. Boosting your immunity through healthy and balanced diets do make a huge difference in directly and positively impacting your health.

Probiotic strains and species may have specific protective and curative effects in your gastrointestinal tract to avoid dysbiosis. They can also aid in preventing and treating different conditions, including chronic inflammation and other disorders.

These live microorganisms should be in adequate amounts so you can enhance your immune response to gut-related diseases. Here in Cognitive Health and Wellness Institute, we continue to promote quality living. Therefore, you should be constantly arming yourself with knowledge and understanding of your own body.

Remember that it’s doable and sustainable to live healthy. Thus, it’s wiser to advance your gut health in order to achieve this. You can enjoy length of life through natural and preventive measures such as promoting a healthy ecosystem in your gut. Hence, “listen to your gut” when it comes to your food choices and developing a healthier lifestyle. Start early and start now! 

References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4053917/
https://www.healthline.com/health/types-of-probiotics#common-probiotics
https://www.nccih.nih.gov/health/probiotics-what-you-need-to-know
​​https://www.nature.com/articles/s41538-020-00078-9 


health podcasts
Author Charity Sembrero Categories Top Ten Lists Posted on 0 Comments

Top 10 Health Podcasts

Busy? Health podcasts are a great way to catch up on new fitness trends, workout routines, meals, and everything in between.

Are you just getting started in your health and wellness journey? Or reviving your meal plans after a hiatus? Or maybe still religiously at it? Health podcasts can be your perfect partner to fitness and good nutrition. 

In this article, Cognitive Health and Wellness Institute lists down the top health podcasts (and maybe more?) from your favorite streaming platforms. This could be a long one so let’s get started!

Best Spotify and Apple Podcasts on Health 

When the covid-19 pandemic hit, self-care became one of the most talked about trends. But, it’s not just a fad that goes away. One of the best things you can never go wrong investing in is your health. As they say, health is wealth. 

Hence, even if you’re stuck at home or preoccupied with a lot of things on your plate, keep moving and stay fit. You can tune in to a podcast episode or two whether you are cooking breakfast, answering emails, walking the dog, or running errands. 

Although merely listening to podcasts doesn’t necessarily wean off those calories, you can get inspiration and guidance from experts so you can live a full, satisfied, and healthy life.

Here are the first top health podcasts you can stream right now:

1. Optimal Health Daily


It’s difficult to scour the internet for fitness and health podcasts, right? The episodes are curated and posted with author permission in this podcast on the latest health topics. This is supplementary to the Optimal Living Daily podcast more focused on personal development and mindfulness.

This is your audioblog and blogcast for everything health and fitness. If you want to know more about intermittent fasting, vaccinations, weight loss, and health care, this one’s for you.

2. TED Health


Who doesn’t know about TEDTalks? TED is a global community from every culture and discipline providing a platform for big ideas in short time frames. TEDTalks Health, on the other hand, specifically focuses on health-related topics from TED events and conferences.

In these health podcasts, TED speakers answer questions you never knew you had. You can hear phenomenal ideas you won’t hear elsewhere centered on how you can live a healthy, balanced, and quality life. Some of the recent episodes talk about how humanity doubled life expectancy in a century, and the future of psychedelic medicines and healthcare.

3. Food Psych Podcast


Christy Harrison, MPH, RD, CDN hosts this podcast to talk about people’s relationships with food, body size and image, eating disorder, exercise, etc. It’s a good listen because it challenges diet culture in various forms, which includes restrictive behaviors. 

Food Psych offers a safe space and support to its audience to avoid triggers and stigma on weight acceptance, for example. You can learn self-compassion and self-care from this registered dietitian and nutritionist along with her guests and their stories. 

There’s one episode on intuitive eating and how it manages chronic illnesses so you can break free from the wellness diet. If you have friends and family who are always conscious about their bodies, invite them to tune in, too. Together, you can binge-listen to appreciate body liberation as you slowly transition to a healthier lifestyle.

4. Party In My Plants


If you’re looking for more upbeat and hilarious health podcasts with episodes on moving and eating thoughtfully, Talia Pollock is your friend. She’s a writer and storyteller known for her wit and warmth in the show packed with topics on science, psychology, pop culture, health, and more.

Talia believes that you can both drink green juice and enjoy drinking cocktails! She adds that being healthy should also equate being happy so you don’t have to feel bad or sad on your journey to being fit.

Stress is the ultimate destroyer of health. So, if you aren’t happy and only forcing yourself to be and eat healthy, then that doesn’t cut it. In the episodes, you can find inspiration on how to feel, look, and live your best self with actionable advice. She even shares recipes that you can do at home to try tasty, plant-based dishes. 

5. Ultimate Health Podcast


Dr. Jesse Chappus and Marni Wasserman team up in this health podcast to teach and inspire listeners to reach your full potential. There’s some psychology and exploration of the mind and human existence in relation to health and wellness, too.

You can find in-depth conversations on lifestyle, nutrition, anxiety, chronic health conditions, and how to live a full and meaningful life. The topics are so diverse that even actor Matthew McConaughey guested and talked about affirmations, appreciating the moment, fatigue, and chasing your better self.

6. The Food Heaven Podcast


Best buds Wendy and Jess guest different experts from the health and nutrition industry to deep-dive on topics such as food culture and body acceptance. If you need guidance from registered dietitians themselves, this duo can make your podcast hang-out fun. Not to mention the insightful tips for sustainable, healthy living you can take home with you.

Here are a few episode titles, if you aren’t convinced yet:

  • How to navigate people who constantly use triggering diet talk
  • The science of why diets don’t work
  • How to find the best workout for your body
  • Why self-care is not the answer for burnout
  • The racial origins of fat phobia
  • The ups and downs of intuitive eating 

7. That’s So Maven


Here’s one of the health podcasts you can rely on a weekly basis, especially if you’re feeling alone with your fitness struggles. Because, see, you don’t have to do this alone. You can be intentional with your new lifestyle even as you face challenges along the way.

Davida Kugelmass’s interviews movers and shakers, a.k.a “mavens,” in health and wellness to do three (3) things: inspire, entertain, and comfort you. Some of the episodes you can start with are the following: 1) facing your fears and turning obstacles into growth, 2) learning to love your body as it changes, and 3) letting go of food rules and recovering from binge-eating. 

Health and Wellness Podcasts 2021

See, the list goes on because if you want to be more specific, there are health podcasts focused on nutrition and fitness, too. Cognitive Health and Wellness Institute adds extra podcast choices you can save and download on your device.

Nutrition Podcasts

8. Dr. Ruscio Radio


For updated information on health, functional medicine, and nutrition, Dr. Ruscio is that  geek doctor at your service. He can make very scientific details and concepts easy to understand for his listeners. If you want evidence on nutritional facts and a legit medical professional to bust myths on fitness fads, check this out.

Listen in for practice advice on how to get into a diet, taking the right medication when needed, understanding the science of sleep, etc. He also answers questions about training your body to exercise, fasting for your brain health, and managing moods and stress.

9. The Doctor’s Kitchen


If you want a show totally about food, lifestyle, and nutritional medicine, Dr. Rupy Aujla invites guests exploring these topics. Do you want to know what diet and lifestyle best fits you so you can achieve your healthiest self? Dr. Rupy’s got you!

This podcast also invites its audience to join the online community at its website. Here are some of its notable episodes:

  • Why South Asians are at worse risk
  • Wellness for entrepreneurs (3-part series)
  • Why we make bad food choices
  • The nutrition science series (3-part series)
  • Why community kitchens are essential
Bonus:
The Nutrition Diva


For quick and dirty tips for eating well and feeling fabulous, here’s a bonus podcast to help you upgrade your eating habits. Monica Reinagel is the author of a book with the same title (Nutrition Diva’s Secrets for a Healthy Diet).

If you find yourself stress-eating, overeating, or not enjoying your meals at all, this might be for you. You can learn cool stuff such as the cholesterol-fiber paradox, rules for snacking, glucose monitoring, and whether or not fitness trackers work. It’s totally up to you if you follow the recommendations or not but Monica does give sound advice and simple tips on how to live a healthy life. 

Best Fitness Podcasts for Men and Women

10. Ben Greenfield Fitness


Ben Greenfield, ultimate bio-hacker, is a New York Times bestselling author and fitness guru. He loves experimenting and learning about new things and talks about them in this podcast. Whatever health and wellness topics you can think of, he’s probably thought about and has done it. You can get free exercise, weight loss, and even triathlon advice from the man himself.

His impressive guest list includes other bloggers, podcasters, health experts, and filmmakers such as Donnie Yance, Sal Di Stefano, Darren Doane, Jay Shetty, etc. One of his most popular episodes was when he talked to Dr. Matthew Cook in BioReset Medical in California and discussed vaccinations at length.


Bonus:
Oprah’s Super Soul Conversations


As another bonus, here’s another show that men and women alike enjoy. Oprah’s format is one of the few health podcasts that not only covers spirituality but also packed with health and wellness expert advice. The episodes are Oprah’s personally curated list of interviews with best-selling authors, spiritual luminaries, and thought leaders to guide you through awakening.

If you want to get connected with your “super soul,” dig deeper within you as you listen to Oprah’s podcast. Expect to light up and discover your true self from hearing the interviews that are good for your health – mental, physical, and spiritual.

Other podcasts worth checking out

There are way too many podcasts out there and it’s really difficult to choose just the top 10. So, Cognitive Health and Wellness Institute adds these other podcasts you can listen to for whenever you need that extra push, knowledge boost, and motivation about health. 

Surely, you can find more online! It feels good to get this connection with other humans who face hardships and the same challenges as you do when it comes to fitness and health, right? Even if it’s through a phone or your laptop, health podcasts can give you that sense of community that you need to feel human. 

Use technology to your advantage. You wouldn’t want to stay glued to your couch all the time and not at least consume health-related content to motivate you to keep moving. Get in shape! Listen to these health podcasts and then start removing those headphones and actually stay active while you can.

References:
https://blog.thatcleanlife.com/top-health-wellness-podcasts/
https://www.prevention.com/life/g25458803/best-health-podcasts/
https://www.healthline.com/health/best-health-podcast
https://www.nytimes.com/2020/01/31/arts/podcasts-exercise-diet.html
https://www.podcast.co/inspire/best-health-fitness-podcasts-of-2021


fitness bikes
Author Diane Santos Categories Top Ten Lists Posted on 0 Comments

Top 10 Fitness Bikes

Are you considering indoor biking but don’t know where to start? Do you want to squeeze in some workouts but have limited time? Fitness bikes might help you with that. 

One of the best recommended aerobic exercises is biking. It’s good for the heart and lungs and promotes cardiovascular health. However, if you can’t afford to go out a lot, the next best thing is indoor biking. Give this a spin and get ready to sweat, and feel your blood pumping. 

Indoor cycling improves heart health, sheds unwanted fats, and boosts muscle strength. This activity will surely work your legs, and tone them to be stronger. It’s also an opportunity to engage in a full-body exercise. You’ll also benefit from the endorphins your body will produce so buckle up and find the right fitness bike for you!

In this article, Cognitive Health and Wellness Institute aims to guide you in your search for the best fitness bike. So, check this list of the highly-commended fitness bikes and start incorporating them into your fitness routine!

What to look for in fitness bikes

When is a fitness bike good?

Before we start listing down the best fitness bikes available in the market, it is important to look at the different aspects you should assess when choosing the best one for you. Answer this question – how advanced do you want your fitness bike to be? 

Once you have set realistic expectations, you are ready to shop for a fitness bike. These are some of the important details to check:

Qualifications:

Features

It doesn’t matter whether you’re going all the way, or modest in buying a fitness bike – there are basic features this equipment should have. These are resistance levels, speed, distance, comfort, adjustment, optional accessories, weight limit, noise, and safety.

Budget / Price

Fitness bikes are almost an investment for they can be a big purchase. How much are you willing to spend on this? The price range may go from about $300 to $3000. If you only want to spin your legs and break a sweat without having to analyze your burnt calories, heart rate, and power, then you wouldn’t burn a hole in your pocket.

Use

How do you want your fitness bike? Would you want it seated or standing? 

When you are standing while cycling, you set your bike to high resistance, which means you have to exert more effort in working out. You have to incorporate more of your muscles and increase your energy output to pedal more.

You can turn the resistance down when you sit down while cycling to give your legs and core some rest. 


Reflect on your objective. Why do you want to cycle? Is it for extensive training or the other? It would be easier for you to pick which stationary bike is appropriate for you when you know your why.

Speed

Bike pedaling speed, also known as cadence, is a crucial part of indoor cycling. You can monitor it with a speedometer. Your resistance level dictates how fast you’d go, but the most ideal is from 50 to 110 rpm. Ensure that the equipment you’re eyeing can handle the setting you require to perform optimally.

Distance

Learning distance per minute is another way to maximize a fitness bike. Your fitness equipment should have a precise odometer that displays the distance you’ve covered. Manufacturers program this feature based on their formula. Compare distance and speed and maximize your biking.

User-friendliness

The last thing you’d need in your fitness journey is equipment that you can’t operate smoothly. The same is also true for a bike. Thus, in choosing what to buy, make sure to check if the brand provides a simple interface that allows users to manipulate settings easily.

The best fitness bikes

The interest in fitness bikes continues. It becomes even more popular in the cold weather. Thus, it is not surprising that different fitness bikes grace the market each time. Among the positively reviewed ones are the following:

Best Recumbent Bike: Schwinn 270 Recumbent Bike

Image source: https://www.schwinnfitness.com/

Rating: 5 stars

Price: $649

Users love to call the Schwinn 270 the best Recumbent Bike that you can get from the market. It is adaptable for both novice and fitness gurus and includes functional features to elevate your workout. If you are up for challenging programs and levels, this equipment has 29 different workout modes with precise heart rate control.

Schwinn 270 also features 25 levels of workout intensity and resistance, high speed and inertia system with a  17-pound flywheel for a smooth and consistent workout, in-sole speakers, useful Bluetooth and USB data transfer, media shelf, cooling fan, water bottle, and transport wheels. 

Its DualTrack LCD window system allows you to see relevant data in your ride like speed, time, distance, heart rate, calories, level, resistance, and revolutions per minute. Schwinn has a comfortable seat that you can ride for an hour while watching Netflix without noticing the time. Overall, this fitness bike is more affordable with positive customer reviews.


Best Value Smart Bike: Nautilus R616 Recumbent Bike

Image source: https://www.nautilus.com/

Rating: 4.6 of 5

Price: $599.9

The Nautilus R616 Recumbent Bike is a piece of generous equipment considering its price. 

This model is the entry-level bike of the said brand. Its highlight is its diverse workout programs, resistance levels, and Bluetooth connectivity.

There isn’t any remarkable difference between this and the high-end R618. The upgrades are subtle, such as the gel seat cushion and the adjustable backrest. Other than those, the R616 still competes with its solid pros like the durable step-thru frame, comfortable seat, 29 workout programs, 25 resistance levels, easy set-up, dual LCDs, and the 30-lb weight capacity.

Most reviews praise this unit for its wide and cozy seat. Its modern and sleek design is also notable. You can train without programming! You can make your cycles even more challenging by setting your resistance level. The RideSocial App is also a feature that walks you through various scenic routes around the world. 

Most Flexible Bike: NordicTrack Commercial S22i Studio Cycle

Image source: https://www.nordictrack.com/

Rating: 5 out of 5

Price: $1,499

The NordicTrack Commercial S22i Studio Cycle boasts a massive rotating touch screen, a responsive resistance control system, and an automatic incline which are friendly to both first-timers and pros. Its 22-inch HD touch screen will take you for a ride, and its 360-degree adjustable viewing angle won’t make you feel alone in your workouts. 

Riding in stationary bikes often feels like you’re going nowhere, but that’s what sets this fitness bike apart from the rest. With NordicTrack, you can cycle in the Colorado mountains, wander in the waterfalls of Hawaii, and stroll in the century ruins of Turkey. This is an opportunity for you to enjoy trainer-led outdoor activities that would advance your rides. 

If you need motivation, the on-demand cycling classes with iFit will help you with that. It will allow you to mix your routines once in a while. This fitness bike is also not only for spinning as it also includes upper-body exercises with a pair of three-pound dumbbells upon purchase. 

Best Smart Bike: Bowflex VeloCore Bike

Image source: https://www.trendhunter.com/

Rating: 4 out of 5

Price: $1,699 – $2,199

Bowflex VeloCore Bike doesn’t only focus on your legs, but your full body as well. This fitness bike provides features beyond indoor exercise.s For instance, you can sway your ride side-to-side through the Lean Mode as if you’re riding a traditional bike. This allows you to engage your arms and core. 

While you’d have to pay an extra for the membership, Bowflex has a platform for an evolving library of trainer-led videos, with Adaptive Workouts so that you can exercise based on your fitness situation. It also includes rich entertainment options that are the best for people who easily get bored exercising constantly.


Most Sophisticated Experience: Peloton Bike

Image source: https://www.insider.com/

Rating: 4 out of 5

Price: $1,895

If you are looking for a premium experience throughout, the Peloton Bike is an extraordinary piece of equipment for you. This comes with a top-notch display with a 24-inch screen. Besides its engaging instructors and immersive classes, the unit also has a saddle that swivels as you exercise. This opens an outdoor virtual world to get you even motivated.

Peloton has effortlessly become a household name since the pandemic. The company advanced its features and backs it up with a high-quality streaming service to support its users. You just need to be willing to spend more on the membership to access this.


The Best Peloton Alternative: MYX II Fitness Bike

Image source: https://www.myxfitness.com/

Rating: 4 out of 5

Price: $1, 399.00

MYX II is a high-tech exercise bike that will not only work out your legs but your whole body too. This brand is the closest rival of Peltron, however, the difference is that it costs less. The magnificent quality of the touch screen is what will provide you the personal trainer feel that would help you maximize your ride. 

Almost half of the price of its competitor, MYX II lives up to the expectations of fitness buffs. It has revolutionized monitoring as it makes it more personalized. Thus, the unit comes with heart-rate-based workouts that best fit individuals who want to stay in shape with the help of an instructor who will lead the activity. 

Train your body and mind with MYX II Fitness Bike. Enjoy its sleek and interactive 21.5” touchscreen tablet to enhance your workout experience. Maximize its additional accessories, exercise gear, and monthly subscriptions that will get you the most of the equipment.


Best Bike System: Assault AirBike Elite

Image source: https://www.assaultfitness.com/

Rating: 4.4 out of 5

Price: $1299

One of the highlights of the Assault AirBike Elite is that it increases resistance as you turn up its speed which further engages your upper and lower body during the ride. This brand has a forward and backward pedal function to give your cycling more variation. 

If you love to monitor where you have been in your fitness journey, the Assault AirBike Elite is the right bike for you. The two front wheels are interactive enough to replicate the feeling that you are moving around a house or a gym. The multiple position grips is also an engaging inclusion as it provides more comfort when you pedal. 

With the Assault AirBike Elite, expect a bike with a solid steel frame, a spacious and supportive seat, a durable unit that holds at least 350 pounds, and an integrated LCD that accurately projects your performance data. You can stretch your workouts with its hiiit programs too!


Best home exercise bike for streaming workouts: ProForm Studio Bike Pro

Image source: Best home exercise bike for streaming workouts: ProForm Studio Bike Pro

Rating: 4 out of 5

Price: 1,299.00

ProForm Studio Bike Pro has a detailed 10” touchscreen that projects sharp graphics. iFit Health and Fitness powers this durable and well-engineered machine that balances price and quality. This high-end model with a 22” Smart HD Touchscreen Display is useful in your rides, and it swivels so that you can adjust it when you want to warm up, meditate, or work out. 

The iFit Coach comes with LiveCast spine class videos that are effective in getting the right guidance from a trainer. ProForm has a 30-day Family Membership that comes with your purchase. Its HD Touchscreen Display is also one of the biggest in the market. This results in an interactive display that smoothly integrates Google Maps Street Views in your rides. 

The advanced cycle trainer of this bike serves as its selling point. Your instructor will not only be there to show you what to do, but they’ll also have control over your resistance level and location. You just have to download the app on your iOS or Android device. The coaching also includes early wake-up notifications and estimated calorie burn while you are asleep.

Most Innovative Smart Bike: Rogue Echo Bike

Image source: https://www.medicalnewstoday.com/

Rating: 4.6 out of 5

Price: $795

The Rogue Echo Bike features a pair of movable handlebars and pedals that are also effective in full-body workouts. This durable and strong model is made of a steel frame that has a smooth, coating finish to match the experience. Since a belt-drive system powers Rogue Echo, it runs quietly.  

If you love stationary workouts but want the idea of moving, this brand is simply maneuverable. Its wheels will give you the experience that you are not just stuck in the same place. Moreover, its LCD console effortlessly projects heart rate, distance, and calories out. You can customize its interval setting to plan your workouts according to your needs.

This air bike is far from the usual stationary indoor bikes. While it is effective for low-impact cardio, its movable handlebars will change the experience for you. Its rower will push you to give your best. If you want it faster, pedal harder! You can do this with its resistance adjustment!


Best Air Bike: Concept2 BikeErg

Image source: https://www.concept2.com/

Rating: 4.4 out of 5

Price: $1,163.97

This model is the perfect fitness bike for traditional cyclists who want to replicate the ride they have outdoors in the comforts of their homes. 

BikeErg is durable and efficient equipment that applies the principles of a traditional bike to powerful equipment. This sport-based ergometer uses the Performance Monitor and flywheel that result in a smooth and quiet ride. 

Its sophisticated and stylish Performance Monitor provides instant feedback to your performance, and it effectively displays the workouts you can pick from. This screen has undergone calibration so that you can compare your rides from your previous exercises and evaluate if you are making progress. This unit is suitable both for professional and commercial use! 

How do you choose the best fitness bike for you?

In the end, your choice of fitness bike is still greatly affected by your personal goals in mind. All of these brands would help improve your cardiovascular health, tone your muscles, and burn your unwanted fats. What are your objectives from these? One model may be an expert of a certain aspect over the other. Choose well! Keep calm and pedal on!

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