WELLNESS TIPS

 

Fruits and Vegetables

All fruits and vegetables, due to their rich nutrient and fiber content, help to combat chronic inflammation, so make sure to include adequate amounts of these foods daily. Some types of fresh produce, however, are even more potent than others.

Some anti-inflammatory fruits and vegetables to include in your meal plan includes apples, berries, broccoli, mushrooms, papaya (pawpaw), pineapple and spinach

A Good Way To Soothe A Sore Throat

Saltwater Gargle:

A sore throat can be the first sign of a cold or a side effect of strained vocal cords.

Several studies have found that gargling several times a day with warm salt water can reduce swelling in the throat and loosen mucus, helping to flush out irritants or bacteria.

Half a teaspoon of salt in a one cup of water is recommended. If the salty taste is too unpleasant for you try adding a small amount of honey to sweeten the mixture slightly. (Just remember to spit the water after gargling, rather than swallowing)

Reasons Why You Are Always Tired

•         Lack of sleep isn't the only thing sapping your energy.

•         Skipping your workout to save energy actually works against you.

•         You don’t drink enough water

•         Being even slightly dehydrated takes a toll on energy levels. Dehydration causes a reduction in blood volume which makes the blood thicker. This requires your heart to pump less efficiently, reducing the speed at which oxygen and nutrients reach your muscles and organs.

•         When you don’t boost your iron intake.

•         You skip breakfast

•         You live on junk foods – foods loaded with sugar

 

 

 

• Skipping your workout to save energy actually works against you.

• You don't drink enough water

• Being even slightly dehydrated—as little as 2% of normal fluid loss—takes a toll on energy levels, says Amy Goodson, RD, a dietitian for Texas Health Ben Hogan Sports Medicine. Dehydration causes a reduction in blood volume, explains Goodson, which makes the blood thicker. This requires your heart to pump less efficiently, reducing the speed at which oxygen and nutrients reach your muscles and organs.

 

 

Staying hydrated is very important, especially when you're sick and your throat is irritated or inflamed. You should be drinking enough fluid so that your urine is light yellow or clear. This keeps your mucous membranes moist and better able to combat bacteria, and makes your body better able to fight back against other cold symptoms.

#‎Good Morning Lovelies
#‎Stay Strong

 

Some anti-inflammatory fruits and vegetables to include in your meal plan include apples, berries, broccoli, mushrooms, papaya(pawpaw), pineapple, and spinach.

Good morning and have a healthy day lovelies.

 

Amazing Things You Can Do With Avocado.

 

 

1. Exfoliate Dead Skin

Both the peel and the pit can be used to exfoliate skin all over your body. "I use the skin of the avocado to rub into the rough skin on my elbows and feet," says Dr. Icenhower. Another option is to dry out the pit for three days, and then grind until it is a fine consistency. Do not add water. Once the pit is the right texture, add it to your facial cleanser in a small bowl. Rub on your face to clear your pores of build up and get an overall healthy glow then rinse.

2. Dye Fabric

When boiled in a pot of water, avocado pits release minerals that create a liquid dye, as vibrant as the commercial products available at fabric stores. The color is a surprisingly edgy pink, varying in tone from dusty sunrise to russet red, depending on how long the fabric is left in the dye. It is easy to make and do; you just need a few avocado pits to get it going. Start by boiling them in a non-reactive stainless-steel pot, letting them simmer for 20 to 60 minutes until the water reaches the hue you want. Soak cotton fabric in the water for as long as it takes to achieve your desired tone.

3. Moisturize Your Face

DIY facemasks are an inexpensive way to deeply moisturize your face. "It makes sense that avocado is great to try on skin since it’s a rich source of vitamin E," says Minh-Hai Alex. Simply open an avocado and smash. Adding other ingredients from your kitchen will supplement its effect: Honey is a natural anti-bacterial agent and loaded with antioxidants. Egg whites contain collagen and protein, both building blocks for plump, younger-looking skin. And olive oil helps remove old makeup, plus acts as an intense moisturizer. Combine some or all of these ingredients with the mashed avocado to give your skin a quick pick-me-up.

4. Whip up a Creamy Salad Dressing

Forget ranch – a creamy avocado dressing is guaranteed to be your new salad topper with extra benefits. "The dietary fat in avocado helps maximize the absorption of fat-soluble nutrients, such as the alpha-carotene, beta-carotene, and vitamin E in avocado," says Minh-Hai Alex. "This also makes them an especially nutritious addition to salads, because they help absorb the other nutrients in the salad." Blend up an avocado dressing using simple ingredients you probably have on hand, like soy sauce, garlic, honey, lime or lemon juice. The result can be stored in an airtight container for up to one week in the fridge.

5. Grind the Pit Into a Smoothie

The avocado pit (or seed) usually goes straight in the compost pile or trashcan. But you may be losing out on another healthful source of micronutrients if you do that. "The pit is rich in nutrients and contains higher levels of antioxidants and soluble fiber than the pulp of the avocado. (It) may help decrease cholesterol and supports healthy digestion. The research on the clinical use of avocado pits is in its infancy, but if you want to be adventurous and try adding it in to your smoothie—go for it!" Dry out the pit first for three days then break it up into large chunks using a knife. Grind in a high-powered blender until it is a fine powder. Add your favorite smoothie components, and you’ll have a cutting-edge healthy meal.

7. Condition Your Hair

Avocados are high in fat and Vitamins B and E, both of which are great for damaged hair. The nutrients soak into the cuticles, making hair less dry and susceptible to breakage with the end result being the shiny, soft finish of a professional hair treatment, made at home with a grocery store price tag. Blend avocado with olive oil and lemon juice and leave on hair for 15 minutes. Shampoo and condition lightly, then style as usual.

 

 

 

 

Source

BREAKING THESE BAD HABITS MAY BE THE FINAL SOLUTION TO ACHIEVING WEIGHT-LOSS RESULTS THAT LASTS!

 

Drinking Too Often
Drinking alcohol spikes your appetite and that in addition to the extra calories in the drinks themselves. So when you cut back, you drop weight. If you think you can, stay off drinking for 30 days and see the difference or limit your alcohol intake, the results can be dramatic.

Taking “Diet” Foods/drinks
First, they are usually packed with lots of unwanted additives and impossible-to-pronounce ingredients. And let’s face it, they’re just not filling or satisfying. Most of these foods/drinks leaves you hungry and craving for more unhealthy foods.that makes you eat more than you should have eaten.

Skipping Meals
Going a long time without eating can create two side effects that undermine weight loss. First, you’ll likely burn lesser calories. Second, you’ll increase your chances of overeating at night, when you are less active; the unneeded excess gets sent straight to your fat cells. Eat smaller meals before less active hours.

Counting Calories
A study found that even without limitations, calorie counting made women more stressed. Plus, an increase in stress can cause a spike in cortisol, a hormone known to rise up appetite, increase cravings for fatty and sugary foods, and up belly fat storage.

Avoiding Good Fat
Eating the right fats is a smart weight loss strategy. Healthy fats are incredibly satisfying. They keep you fuller longer and research shows that plant-based fats like olive oil, avocado, and nuts raises the appetite-suppressing hormones. Plant fats have also been shown to boost metabolism, and they can be rich sources of antioxidants. 

Emotional Eating
The habit of reaching for food due to boredom, anxiety, anger, or even happiness is by far the number one obstacle when trying to lose weight. While some people can’t break the pattern overnight, this change may be the most important and impactful for weight loss success.

 

 

SIMPLE HEALTH TIPS

.  Drinking calories is the easiest way to gain
weight. Research shows that liquid calories
don’t register in our brain and we don’t get full
from them – although beer bloats your belly…
and Coca-Cola rots your teeth. Eat
more healthy foods, burn more.

2.  Exercise regularly and get plenty of sleep.

 

3.  Consume healthy fats like eggs, avocado, coconut oil,

olive oil and nuts



4.  If you're interested in losing weight, it's a good
idea to eat slowly and chew your food at least
15-20 times before swallowing. Doing so allows your brain and body to
actually sense that it's full, instead of cramming a bunch of food down
your throat only to find out 30 mins later that you're WAY stuffed.


5.  Vitamin D plays an essential role in modulating how your
immune system responds to various antigens, so deficiency
in D directly increases your risk of all types of
infection.


6.  Greens are helpful for normalizing bowel
movements, improving energy levels, and
supporting healthier skin, hair, and nails. The
phytonutrients in greens enhances blood
circulation and improve cellular health through
neutralization of free radicals that inevitably
make their way into our systems.

 

 

EGGS: WHAT YOU SHOULD KNOW ABOUT EGGS AND CHOLESTEROL (Must Read)

EGGS

For years we have been told that cholesterol intake should be kept to
a bare minimum as doing so will help to decrease blood cholesterol
levels and promote overall health.

Although the theory of lowering dietary cholesterol intake to lower
internal cholesterol makes logical sense, the theory doesn’t quite pan
out, as our bodies are, generally, more complex creatures than our
logical minds give them credit for, Joel Marion, Co-Founder, BioTrust
Nutrition Says.

Fact is, when dietary intake of cholesterol is decreased, the liver
compensates by producing more cholesterol, leaving total cholesterol
levels relatively unchanged. In the same way, if cholesterol
consumption is increased, the liver produces less cholesterol, and
again, total cholesterol values will not be substantially altered. Now
that’s not to say that we should go wild with our intake of
cholesterol, but it does mean that one can expect cholesterol levels
to remain relatively stable over a wide range of dietary intake Joel
maintains.

Given this information, you may be wondering why the body would ever
produce more cholesterol if cholesterol is so “bad”, and that’s a good
question. The truth is, cholesterol actually acts as an antioxidant
against dangerous free radicals within the blood and is also necessary
for the production of certain hormones that help to fight against
heart disease. When there are high levels of undesirable substances in
the blood (caused by the dietary intake of damaged fats, highly
processed “unhealthy” foods, and large quantities of sugars),
cholesterol levels rise in order to combat these substances.

Blaming heart disease on high cholesterol is like blaming infection on
high levels of antibodies (special proteins produced by the body in
order to defend against foreign bacteria and infectious agents). If
the body allowed cholesterol to fall in the presence of large amounts
of free radicals, our risk for heart disease would increase, not
decrease, and fortunately our bodies won’t let that happen Says Joel.

So, the answer to decreasing blood cholesterol levels is not avoiding
omelets and not necessarily decreasing dietary cholesterol intake, but
rather improving one's diet overall by eating healthier in general.
Combine that with increased physical activity and both you and your
cholesterol levels will be in even better shape.

 

ALOE VERA: The Health Benefits Of Taking Aloe Vera Juice.

1. Boosts The Immune System:

Aloe Vera is also known as natural immunity enhancers, which help to fight free radicals in the body that can cause several diseases and ailments which speeds up the ageing process. Taking Aloe Vera juice can boost the immune system.

 

2. Reduces Cholesterol Level:

It maintains cholesterol levels by reducing triglycerides. Adding Aloe Juice to your daily diet increases the level of good cholesterol and also protects your heart from damaging.

 

3. Digestive Cure:

Aloe Vera is useful in curing bowel problems due to its high anti-inflammatory properties. Aloe Vera also helps in the growth of good bacteria in the gut, this keeps all digestive disorders at bay.

 

4. Treatment of Wounds And Burns:

Aloe Vera has been used in traditional medicine and general home remedies in the recent times to cure wounds, burns, abrasions and skin breakage. Drinking aloe Vera juice regularly eases swollen and painful joints and reduces the stiffness of bones. It also fights bacteria that occur due to wounds. The cooling effect of the plant helps to regenerate new cells and helps in rebuilding the damaged tissue.

 

5. Helps The Female Reproductive System:

Aloe Vera tonic is wonderful for the female reproductive system. It helps to rejuvenate the uterus. Drinking aloe juice can ease painful menstruation.

 

6. Treatment Of Respiratory Disorders:

This versatile plant is also useful for treating respiratory disorders and is particularly useful for those who get frequent attacks of cold, flu, bronchitis herpes, running nose and other respiratory disorders. Aloe Vera contains Vitamin C which helps to prevent colds and cough.

 

7. Aids Weight Loss:

If you want to lose weight naturally, Aloe Vera juice is an easy and natural weight loss solution. It reduces the weight by stabilizing the metabolic rate, reducing the lipid levels and helping burn fat.

 

8. Heart Benefit:

Taking aloe Vera may also help improve blood circulation in the body. A clinical study published in the medical journal "Angiology" reported that aloe Vera may help decrease total fat levels in patients with high cholesterol. This helps to reduce fatty deposits and blood clots in the arteries of the heart and body.

 

5 Best Shoulder Exercises for Increasing Mass

Keep in mind when incorporating shoulder exercises into your strength training program that most arm exercises already engage the shoulder muscles to some degree. Therefore, exercises and exercise splits need to be planned carefully so as not to over train the shoulders and cause damage or injury. 

Shoulder Exercise #1 - Overhead Squat
 

Traditional squats are one of the best exercises for developing strength, definition and balance in the lower body. The overhead squat achieves the same goals in the shoulders. This shoulder exercise uses significantly less weight than standard squats for the legs.

To perform the overhead squat: You want to bring the barbell to a position where you are holding it over your head. You can either snatch it to the starting position, begin with the bar on a high rack, or have spotters assist you with raising it into position. When holding the bar overhead, ensure that the weight is held in line directly over your head and feet and squeeze your shoulder blades together. Now, go into a squat while maintaining the weight directly overhead. Return to a standing position and repeat.

Shoulder Exercise #2 - Military Press

The military press will add a great deal of muscle mass and definition to the shoulders. Most bodybuilders include this exercise at the top of their training program list along with the bench press, squat and deadlift due to its effectiveness in increasing shoulder size.

To perform the military press: Raise the barbell from the floor, remove it from a rack, or receive it from spotters until the bar rests on your upper chest. Press the weight straight up and directly overhead, stopping at full extension but without locking your elbows. Slowly lower the weight back down to your chest and repeat. Take heed not to use your legs during this exercise as you want your shoulder muscles to receive the full benefit.

Shoulder Exercise #3 - Upright Barbell Row



Bradley Cooper

This shoulder exercise can significantly build the medial deltoid, but can also exert a great deal of stress on the shoulder joints if the medial deltoids are under-developed. Therefore, make sure you build a foundation of shoulder muscle before attempting the upright barbell row.

To perform the upright barbell row: Grasp the barbell at about a shoulder-width space. Lift the bar up by bending your elbows until it reaches just under your chin. The bar should stay close to your body through the entire movement and should end with your elbows pointing outwards. Slowly lower the weight back down and repeat.

Shoulder Exercise #4 - Dumbbell Shoulder Press

This is a great exercise for building strength and mass in the overall shoulders. You can perform this shoulder exercise from either a standing or seated position, but be sure to use a weight that is not excessive. Remember, your shoulder joints are vulnerable to injury, especially if you're just starting out and they are underdeveloped.

To perform the dumbbell shoulder press: Begin by holding a dumbbell in each hand with your arms held at your sides. First, bring one dumbbell up until it rests on your shoulder and then raise it straight up and over your head until your arm is at full extension without locking the elbow. Slowly return the weight down and to your side and repeat with the other arm.

Shoulder Exercise #5 - Hang Clean and Press

The hang clean and press is considered to be one of the best shoulder exercises and should be included in a bodybuilding training program. Keep in mind when performing this shoulder exercise that you can lift more weight if you use momentum from the starting position through the pressing motion.

To perform the hang clean and press: Stand while facing the bar with feet about shoulder width apart. Bend over and grasp the bar at about the same width as your feet. Keep your back flat and lift your chin up. Lift the bar until you are in a standing position with the weight held against your thighs. From this starting position, complete an upright row by flexing your knees, extending your ankles and flaring your traps until the bar reaches your shoulders. At this point, catch the bar with upright palms by rotating your arms and elbows under the bar. Slightly bend your knees to help absorb the impact of the catch. Press the barbell over your head until your arms reach full extension without locking your elbows. Bring the bar back down to your shoulders and then back down to your thighs and repeat.



Source

BEST FOODS FOR YOUR HEART

The good news for young people is that about 80 percent of heart disease can be prevented through healthy diet and lifestyle choices. That means hitting the gym, quitting smoking, cutting back on any boozehound tendencies, and—perhaps most importantly—cleaning up your nutrition plan. Apart from ditching salty and processed foods, it’s a great idea to load up on eats that actually help your heart.

 

The Best Foods for Your Heart

1. Avocado

 

Avocado

 

This superfood is also good for the heart. They’re jam-packed with monounsaturated fatty acids, which help lower cholesterol levels and may help prevent blood clotting. They also contain potassium, which may help control blood pressure, and magnesium, which has been associated with a lower risk of heart disease in men. Adding some avocado to your meal can also help to increase satiety and satisfaction, which may help with weight management—another way to keep your heart healthy in the long run.

 

2. Dark Chocolate

 

Photo: livestrong.com

 

Because of the flavanoids—antioxidants that can help suppress LDL, or “bad” cholesterol—present in chocolate, indulging in a square or two may decrease your risk of stroke (Experts recommend sticking to ounce per day, two to three times per week). Nibbling on the sweet stuff can also keep your heart strong by keeping arteries flexible and preventing white blood cells from adhering to the walls of blood vessels. Both of these benefits help prevent atherosclerosis, the hardening of arteries that can lead to heart attack or stroke.

 

3. Fatty Fish

 

Salmon, mango, avocado

 

 

While a recent study casts some doubt on whether eating fatty acids has heart-healthy benefits, a lot of research suggests foods containing this nutrient have a long history of reducing the risk of cardiovascular disease. A recent research links a fatty fish-rich diet with a lower risk of coronary artery calcification, which can lead to heart disease. Yet another study suggests the polyunsaturated fatty acids found in fatty fish lower blood pressure and resting heart rate, and may also improve vascular function and lower inflammation. And the American Heart Association still suggests adding fish, particularly fatty fish to your plate two times per week.

 

 

4. Garlic

 

Garlic

 

Not only does garlic add a kick of flavor to any dish, but it also reduces cholesterol and blood pressure and improves blood flow. You might want to stick to fresh garlic to reap the most benefits, though. While both fresh and processed garlic help with promoting healthy blood flow in the heart, research suggests that fresh, crushed garlic is more effective.

 

 

5. Nuts

 

Nuts

 

 

Eating nuts every day decreases the risk of dying from heart disease by 29% (as compared to people who didn’t eat them over a period of 30 years). They contain unsaturated fats, which improve cholesterol by lowering “bad” cholesterol and raising the good kind. Walnuts, in particular, contain omega-3 fatty acids, which may prevent blood clots and the development of irregular heart rhythms. Nuts also contain an amino acid that helps ease blood flow.

6. Olive Oil

 

Olive Oil

 

 

 

 

 

6. Olive Oil

Olive oil, has been linked to a lower risk of heart disease on more than one occasion, it also contains monounsaturated fatty acids. Plus, these fatty acids are loaded with vitamin E, a free radical-fighting vitamin.

 

 

7. Oranges

 

 

 

Though we typically turn to oranges for cold prevention, this fruit is also a great food for your heart, thanks to two different nutrients: pectin and potassium. Pectin, a soluble fiber, basically blocks cholesterol absorption and helps prevent the scarring of heart tissue, while potassium can help keep blood pressure in check.

Source

 

FULL BODY WORK OUT ROUTINE _ Using Bodyweight Exercises to Get Great Results

photo credit: athleticperformanceetc

When it comes to working out you always have options. Doing body weight exercises gives you options even when you don't have weights to use. That makes working out at home easier even with little space to work with.

So what are some body weight exercises you can do to get a stunning body with your new full body workout routine?

1) PUSH UP - The most well know and most used body weight exercise is the push up. It is a great exercise to build a strong upper body.

If you are just beginning working out you might want to start doing pushups with your knees on the ground until you build your strength up. There is no shame in that. Everybody is in a different place in their fitness quest.

2) CHIN UP - Another very commonly used body weight exercise is the chin up. All you need is a chin up bar, if you don't have a chin up bar you can use a low lying rafter somewhere, make sure it is secure.

If you need assistance use a chair to help you get through the reps until you are ready to do regular chin ups.

Chair dips



3) CHAIR DIPS - Another great exercise to attack your upper body. Chair dips work your triceps, shoulders, and chest. Be careful if you do too many you will wish you didn't the next day or two.

4) ROWS - This is a little different than the other examples on the list. Do this one if you don't have a pull up bar handy. Lie under your kitchen table, chest at the edge of the table, pull yourself up as high as you can to the bottom of your table. Be careful when doing this, if you don't have a very sturdy kitchen table do not attempt this exercise. Your significant other would not like it at dinner time if there is no kitchen table to eat on because of your morning workout.

 

5) SQUATS - The first few exercises mentioned target upper body, but squats when done properly blast your lower body. There are plenty of variations of squats.

Including: regular squat, pistol squat, split squat jump, prisoner squat, sumo squat, lateral squat, Bulgarian squat. Some of the names are pretty hilarious.

6) LUNGES - A close cousin of squats, lunges are an excellent body weight exercise to build strength in your legs. Do squats and lunges regularly and watch your leg strength explode.

7) STEP UP - Have one leg on a higher elevation than the other. Step the lower leg up to where the higher leg is. Inhale as you lower exhale as you are coming up. Do about 8-12 reps per leg.

There you have it a great full body workout routine using body weight exercises. You can build strength with your upper and lower body in just one workout. How cool is that? Get busy burning those unwanted calories.

Source