Have you made any fitness or nutrition new year resolutions yet? Have you already broken them? Don't give up, the year has only just begun.
Making a new year resolution is easy, keeping it is the hard part. All you might need is a bit of guidance to harness your motivation and enthusiasm.
For a better chance of achieving your fitness and nutritional goals follow my best new year resolutions tips...
5 of the Best New Year Resolutions
Tips
Tip # 1:
You must identify the reason you want to change. If you embark on a new fitness regime or healthy eating plan without a reason, then you will fail. How do I know you will fail? Because you don't know why you are trying to make a change. Identifying your reason for change will allow you set your goals.
Tip # 2:
Make you resolution quantifiable. Don't make a resolution such as 'I am going to lose weight', your resolution should be to lose a certain amount of weight. Making your resolution quantifiable will enable you to set your goals and identify your finish line, giving you something to strive for.
Tip # 3:
Don't make too many resolutions and make sure the ones you do make are something you really want to achieve. By this I mean don't make a resolution based on the suggestion of a partner or friend.
Tip # 4:
Once you have thought of your resolutions, document them and record your progress. Write down your resolutions and put them somewhere you will see several times a day. Some ideal places are on the fridge at home, on a wall in your bedroom, in your purse or wallet, even save them in your phone or computer. It doesn't matter where you put them, you just want to reinforce them to yourself several times a day. In addition keep a track of any progress you have made in a diary or notebook.
Tip # 5:
Give your resolution a deadline. A resolution without a deadline is a dream. If your resolution does not have an end date then it is not measurable. When giving your resolution a deadline, be sure to break your main resolution into smaller milestones with a deadline of their own. For example, if you are trying to lose 10kg, break it down into 10 mini milestones ie: 1kg within a certain time frame.
Achieving your new year resolutions can be difficult, but not impossible. Like everything in life, you will need to commit to it, work hard and attack it with intensity and consistency. Even the best new years resolution tips won't help you if you are not committed to achieving your goals.
Millions of people around the world have spent their hard earned money on fitness fads and gadgets only to be disappointed when they don't achieve the body of their dreams. Remember there are no quick fixes when it comes to your health. Make this year the year you overhaul your lifestyle by committing to getting active and eating better.
Article Source: http://EzineArticles.com/6794109
My Diet Formula
Monday, 16 January 2017
Friday, 11 November 2016
Natural Immunity Boosters - Tips to Beat the Flu
It's flu season and it appears that this year's strain of flu virus came out early and strong. It has been affecting the very young and people with weakened immune systems causing the world great concern as to the severity of this strain called H1N1.
It's said that this particular strain has been around for quite some time, appearing in the early 1950s and late 1970s. For this reason it is believed that older adults who are generally in good health are likely to have developed a natural immunity to this particular strain of flu virus and as a result are not at high risk.
This however leaves a large population of younger people and people afflicted with respiratory and cardiovascular ailments, as well as anyone with a weakened immune system, both old and young, at high risk. So how can they and you effectively strengthen your immune system and beat H1N1 this flu season?
Does the forth coming vaccine offer enough protection to beat the flu? Perhaps the even bigger question may be as to whether or not there will be enough vaccine to go around?
The good news for all of us is that there are some very easy steps that we can take to best enhance our natural immunities and further reduce our risk of infection this season.
Frequent Hand Washing: The virus infiltrates through the throat and nostrils so it becomes imperative that we reduce hand contact with our face and keep our hands free of bacteria. Don't depend on anti-bacterial soap as you will increase the risk of developing resistant bacteria. Best to use a chemical free soap and water.
Gargle and Rinse: Gargle twice daily and rinse and cleanse your nostrils with warm salt water. The H1N1 virus takes 2-3 days to proliferate and by gargling and rinsing, you reduce the risk of infection greatly.
Drink Warm Liquids: Tea, Coffee, soups, etc. as they have a similar affect as gargling in that they wash the bacteria through the throat and into the stomach where they can't survive.
Optimize Your Immune System: This is of major importance and one of the biggest factors in avoiding infection. Your body needs all the help it can get from you to enhance and protect your immune system.
First and foremost:
Is diet; it is important to eat a diet rich in vitamins, nutrients and antioxidants as they are your immune systems defenders. Increase your consumption of colorful fruits, vegetables and dark green leaf salads. Eat lots of garlic; as it acts as a natural broad spectrum antibiotic.
Second:
Take a probiotic [http://www.naturalunow.com/Probiotic___Related_Links_A.php] daily, one with 10 to 20 billion organisms. These are good bacteria that reside in your colon and aid your bodies ability to digest foods while making the most of there vitamins and nutrient content.
Third:
Take Key Supplements: Increase your intake of Vitamin C and D. If you don't get enough natural vitamin D from Sun exposure then you can take a vitamin D3 supplement with doctor approval. People with low vitamin D levels are more susceptible to the flu virus. Also you should increase your intake of fish oil as it gives a huge boost to your immune system and overall health.
Avoid sugar and processed foods:
These types of foods can greatly weaken and reduce your immune systems abilities to fight off bad bacteria and infections.
Rest and Exercise:
Don't let your body become run down. A strong and rested body is well armored to protect your immune system. Tired and weak will put you at risk.
NO STRESS:
This is easier said than done in today's' fast and furiously paced world, but this is another biggie as stress and poor health seem to compliment one another. Deep breathing, meditation and yoga are great practices to develop in order to reduce stress.
Last but not least is to stay away from people who are sick as well as avoiding crowded and congested public places. Encourage employees and co-workers to go or stay at home if they are sick and you can even consider wearing a mask in certain situations, your health may depend on it.
http://ezinearticles.com/?Natural-Immunity-Boosters---Tips-to-Beat-the-Flu&id=3221375
It's said that this particular strain has been around for quite some time, appearing in the early 1950s and late 1970s. For this reason it is believed that older adults who are generally in good health are likely to have developed a natural immunity to this particular strain of flu virus and as a result are not at high risk.
This however leaves a large population of younger people and people afflicted with respiratory and cardiovascular ailments, as well as anyone with a weakened immune system, both old and young, at high risk. So how can they and you effectively strengthen your immune system and beat H1N1 this flu season?
Does the forth coming vaccine offer enough protection to beat the flu? Perhaps the even bigger question may be as to whether or not there will be enough vaccine to go around?
The good news for all of us is that there are some very easy steps that we can take to best enhance our natural immunities and further reduce our risk of infection this season.
Frequent Hand Washing: The virus infiltrates through the throat and nostrils so it becomes imperative that we reduce hand contact with our face and keep our hands free of bacteria. Don't depend on anti-bacterial soap as you will increase the risk of developing resistant bacteria. Best to use a chemical free soap and water.
Gargle and Rinse: Gargle twice daily and rinse and cleanse your nostrils with warm salt water. The H1N1 virus takes 2-3 days to proliferate and by gargling and rinsing, you reduce the risk of infection greatly.
Drink Warm Liquids: Tea, Coffee, soups, etc. as they have a similar affect as gargling in that they wash the bacteria through the throat and into the stomach where they can't survive.
Optimize Your Immune System: This is of major importance and one of the biggest factors in avoiding infection. Your body needs all the help it can get from you to enhance and protect your immune system.
First and foremost:
Is diet; it is important to eat a diet rich in vitamins, nutrients and antioxidants as they are your immune systems defenders. Increase your consumption of colorful fruits, vegetables and dark green leaf salads. Eat lots of garlic; as it acts as a natural broad spectrum antibiotic.
Second:
Take a probiotic [http://www.naturalunow.com/Probiotic___Related_Links_A.php] daily, one with 10 to 20 billion organisms. These are good bacteria that reside in your colon and aid your bodies ability to digest foods while making the most of there vitamins and nutrient content.
Third:
Take Key Supplements: Increase your intake of Vitamin C and D. If you don't get enough natural vitamin D from Sun exposure then you can take a vitamin D3 supplement with doctor approval. People with low vitamin D levels are more susceptible to the flu virus. Also you should increase your intake of fish oil as it gives a huge boost to your immune system and overall health.
Avoid sugar and processed foods:
These types of foods can greatly weaken and reduce your immune systems abilities to fight off bad bacteria and infections.
Rest and Exercise:
Don't let your body become run down. A strong and rested body is well armored to protect your immune system. Tired and weak will put you at risk.
NO STRESS:
This is easier said than done in today's' fast and furiously paced world, but this is another biggie as stress and poor health seem to compliment one another. Deep breathing, meditation and yoga are great practices to develop in order to reduce stress.
Last but not least is to stay away from people who are sick as well as avoiding crowded and congested public places. Encourage employees and co-workers to go or stay at home if they are sick and you can even consider wearing a mask in certain situations, your health may depend on it.
http://ezinearticles.com/?Natural-Immunity-Boosters---Tips-to-Beat-the-Flu&id=3221375
Sunday, 2 October 2016
Top 7 Tips to Prevent Colds and Flu
Because you can only treat the conditions caused by colds or flu, prevention should be your goal. Many such tips come down to using common sense about your health.
1. Wash your hands frequently, preferably with a disinfectant, anti-bacterial soap If no soap is available, use plain hot water. Wash more frequently if you're around sick people. Most cold and flu viruses are spread by direct contact and then touching your nose, eyes, or mouth before washing your hands.
2. Don't cover your sneezes and coughs with your hands Although you may think you are just being polite, covering your hands with clinging viruses won't do anyone any good. When you feel a sneeze or cough coming on, turn your head away from people or look down while you expel your germs into the air. If you find yourself instinctively covering up anyway, use a paper tissue, dispose of it immediately, and wash your hands.
3. Drink plenty of fluids A typical healthy adult needs eight 8-ounce glasses of water or healthy liquids a day. You may need to drink more than this if you have a fever. To be sure that you are getting enough fluids, check your urine. It should look close to clear instead of a deep yellow.
4. Get fresh air Regular doses help to purge any airborne cold or flu viruses. Getting fresh air is especially important during cold weather when central heating dries you out and makes you more vulnerable to viruses. Open your windows and doors for a few minutes daily to circulate fresh air and help push out those freeloading airborne viruses.
5. Get a flu shot if you are in a high-risk group: 65 or older; prone to chronic diseases Anyone can get a flu shot, and you may want to if you work in close proximity to large groups of people. Because some strains of viruses change so frequently, inoculations are good for one year. They are usually administered in autumn, just before the flu begins, and generally take two weeks to become active.
6. Maintain a healthy diet Eating right ensures healthy cell and tissue reproduction, maintains strong muscle and bone systems, and provides your body with the fuels it needs to keep your immune system in top shape.
7. Take vitamin C Vitamin C stimulates a natural virus killer and mobilizes the immune cells that patrol your body to attack invading colds and flu viruses. No one knows for sure if vitamin C actually prevents colds and flu. But most health practitioners accept that vitamin C can shorten the duration of colds and flu.
http://ezinearticles.com/?Top-7-Tips-to-Prevent-Colds-and-Flu&id=752067
1. Wash your hands frequently, preferably with a disinfectant, anti-bacterial soap If no soap is available, use plain hot water. Wash more frequently if you're around sick people. Most cold and flu viruses are spread by direct contact and then touching your nose, eyes, or mouth before washing your hands.
2. Don't cover your sneezes and coughs with your hands Although you may think you are just being polite, covering your hands with clinging viruses won't do anyone any good. When you feel a sneeze or cough coming on, turn your head away from people or look down while you expel your germs into the air. If you find yourself instinctively covering up anyway, use a paper tissue, dispose of it immediately, and wash your hands.
3. Drink plenty of fluids A typical healthy adult needs eight 8-ounce glasses of water or healthy liquids a day. You may need to drink more than this if you have a fever. To be sure that you are getting enough fluids, check your urine. It should look close to clear instead of a deep yellow.
4. Get fresh air Regular doses help to purge any airborne cold or flu viruses. Getting fresh air is especially important during cold weather when central heating dries you out and makes you more vulnerable to viruses. Open your windows and doors for a few minutes daily to circulate fresh air and help push out those freeloading airborne viruses.
5. Get a flu shot if you are in a high-risk group: 65 or older; prone to chronic diseases Anyone can get a flu shot, and you may want to if you work in close proximity to large groups of people. Because some strains of viruses change so frequently, inoculations are good for one year. They are usually administered in autumn, just before the flu begins, and generally take two weeks to become active.
6. Maintain a healthy diet Eating right ensures healthy cell and tissue reproduction, maintains strong muscle and bone systems, and provides your body with the fuels it needs to keep your immune system in top shape.
7. Take vitamin C Vitamin C stimulates a natural virus killer and mobilizes the immune cells that patrol your body to attack invading colds and flu viruses. No one knows for sure if vitamin C actually prevents colds and flu. But most health practitioners accept that vitamin C can shorten the duration of colds and flu.
http://ezinearticles.com/?Top-7-Tips-to-Prevent-Colds-and-Flu&id=752067
Sunday, 11 September 2016
The Top Natural Breast Enhancement Foods To Eat For Bigger Breasts
Breast augmentation surgery is a billion dollar industry with many women willing to go under the knife in order to have bigger breasts. But before you go under the knife, you should know that there are many natural ways to make your dreams of having larger breasts come true. One of these is to use food. If you are interested in this, here are some of the top natural breast enhancement foods you need to eat more of for a larger bust.
Why do I have small breasts?
There are many reasons why many women have small breasts and one of the top reasons is having excess amounts of the male hormone testosterone. Yes, women do have testosterone in their bodies but ideally, it should only be in small amounts. The female hormone known as estrogen usually kicks in at puberty to enable breast growth and the development of curves. Men also have estrogen but ideally, it is in small amounts that are much less than that in woman.
Men with excess amounts of estrogen may have less body hair, hips, bigger butts, man boobs (moobs), etc. Conversely, in addition to having small breasts, women with excessive amounts of testosterone may have more body hair, deeper voices, an Adam's apple, broad shoulders, etc.
Keep in mind that an excessive amount of testosterone is just one cause of having small breasts. Excess testosterone production suppresses estrogen's breast growing capability.
Hormonal imbalance is usually noted at puberty, during menopause, during the menstrual cycle, during pregnancy, etc. This imbalance may lead to excessive production of testosterone which then supersedes the activity of estrogen.
The exception is that during pregnancy, the breasts actually grow bigger but it is not because of estrogen. During pregnancy, another hormone in the female body known as progesterone is responsible for enlarging the breasts during pregnancy as well as milk production after birth.
Since getting pregnant just to have bigger breasts may be out of the question and surgery costs too much and comes with unpleasant side effects besides the fake looking breasts, what can you do to get bigger breasts?
Increasing the levels of estrogen in the body may work if excessive testosterone is the reason for your small breasts.
One of the best ways to boost levels of estrogen in your body is to eat certain foods that are rich in estrogen. This helps to maintain the proper estrogen/testosterone balance which can increase breast size. Some of the top breast enhancing foods that are rich in estrogen include the following;
Natural breast enhancement foods
1. Fruits, vegetables, legumes and whole grains
These contain phyto (plant) estrogens that mimic the action of the estrogen produced by the body. The increase of estrogen in the body due to eating these phytoestrogen rich foods helps to control testosterone production and may lead to breast enhancement.
Vegetables and legumes that are rich sources of phytoestrogens include carrots, beets, cucumbers, soybean sprouts, garlic, green beans, chickpeas, black eyed peas, etc. Fruits rich in estrogen include cherries, apples, peaches, dried prunes, strawberries, raspberries, etc. Grains and seeds that are estrogen rich include flaxseeds, sunflower seeds, barley, wheat, rice, etc.
2. Green vegetables and leaves
As breasts enlarge, eating green vegetables and leaves can also help to prevent the related stretch marks as the skin expands to accommodate the larger breasts. Large breasts are great but not when they are covered with stretch marks.
3. Nuts
Nuts such as chestnuts, pistachios, walnuts, etc, contain high amounts of breast enhancing phytoestrogens.
4. Herbs
There are many herbs that are usually recommended for natural breast growth because they contain some of the richest sources of phytoestrogens. Many of these herbs also contain more than one type of phytoestrogens. Highly performing herbs for breast enlargement include but are not limited to;
a) Pueraria mirifica which is native to Thailand and Myanmar and contains more than four different types of phytoestrogens some of which are only found in this herb.
b) Watercress leaf which is rich in various phytonutrients.
c) Red clover is very rich in isoflavones which are water soluble chemicals that mimic estrogen.
d) Fenugreek seeds and sprouts are highly valued not only for breast enhancement but for increased milk production in nursing women.
e) Saw palmetto berry oil contains a variety of physosterols which can also help reverse atrophy (wasting away) of the mammary gland.
f) Fennel seeds are abundant in flavonoids which are compounds with estrogenic properties.
g) Wild yam root contains very powerful phytochemicals that can help with natural breast enlargement.
h) Dong quai root which should really be crowned the ultimate female herb as it wears many hats and is usually recommended for various feminine issues can also help stimulate breast enlargement when used correctly.
5. Chicken
Chicken is one of the top natural breast enhancement foods as it helps to increase the production of estrogen. Do try to avoid the chemical laden chicken and only eat the meat obtained from free range chickens that are not pumped full of antibiotics, steroids and other chemicals that may have negative consequences in your body.
6. Beverages
Certain beverages also contain phytoestrogens that can help with breast enlargement. These include red wine, white wine, green tea, etc. This also includes soy milk that is produced from soy beans which as already mentioned, contains high amounts of phytoestrogens.
7. Healthy fats
There are bad fats (trans fats and most saturated fats) which should be avoided. But there are also good or healthy fats that are extremely beneficial for your body as well as breast enhancement.
Bad fats usually sit in your belly making you unhealthy and being difficult to get rid of. Healthy fats are distributed all over the body including your breasts. Healthy fats include polyunsaturated fatty acids (PUFAs) and monounsaturated fatty acids (MUFAs). Both types are beneficial for the body but MUFAs are especially beneficial for breasts and include olives, olive oil, avocados, avocado oil, various nuts, sesame seeds, sesame seed oil, herring, etc.
These are a few of the top natural breast enhancement foods that you need to eat if you want bigger breasts. These help to not only increase the levels of estrogen in the body but also help to control other hormones like testosterone that suppress estrogen and can result in small breasts.
While eating the right foods is important for breast growth, you also need to stop or reduce the consumption of unhealthy foods such as fast foods, drink more water, get adequate sleep, exercise, avoid alcohol (except for a little wine here and there) and carbonated drinks, etc.
http://ezinearticles.com/?The-Top-Natural-Breast-Enhancement-Foods-To-Eat-For-Bigger-Breasts&id=8492631
Why do I have small breasts?
There are many reasons why many women have small breasts and one of the top reasons is having excess amounts of the male hormone testosterone. Yes, women do have testosterone in their bodies but ideally, it should only be in small amounts. The female hormone known as estrogen usually kicks in at puberty to enable breast growth and the development of curves. Men also have estrogen but ideally, it is in small amounts that are much less than that in woman.
Men with excess amounts of estrogen may have less body hair, hips, bigger butts, man boobs (moobs), etc. Conversely, in addition to having small breasts, women with excessive amounts of testosterone may have more body hair, deeper voices, an Adam's apple, broad shoulders, etc.
Keep in mind that an excessive amount of testosterone is just one cause of having small breasts. Excess testosterone production suppresses estrogen's breast growing capability.
Hormonal imbalance is usually noted at puberty, during menopause, during the menstrual cycle, during pregnancy, etc. This imbalance may lead to excessive production of testosterone which then supersedes the activity of estrogen.
The exception is that during pregnancy, the breasts actually grow bigger but it is not because of estrogen. During pregnancy, another hormone in the female body known as progesterone is responsible for enlarging the breasts during pregnancy as well as milk production after birth.
Since getting pregnant just to have bigger breasts may be out of the question and surgery costs too much and comes with unpleasant side effects besides the fake looking breasts, what can you do to get bigger breasts?
Increasing the levels of estrogen in the body may work if excessive testosterone is the reason for your small breasts.
One of the best ways to boost levels of estrogen in your body is to eat certain foods that are rich in estrogen. This helps to maintain the proper estrogen/testosterone balance which can increase breast size. Some of the top breast enhancing foods that are rich in estrogen include the following;
Natural breast enhancement foods
1. Fruits, vegetables, legumes and whole grains
These contain phyto (plant) estrogens that mimic the action of the estrogen produced by the body. The increase of estrogen in the body due to eating these phytoestrogen rich foods helps to control testosterone production and may lead to breast enhancement.
Vegetables and legumes that are rich sources of phytoestrogens include carrots, beets, cucumbers, soybean sprouts, garlic, green beans, chickpeas, black eyed peas, etc. Fruits rich in estrogen include cherries, apples, peaches, dried prunes, strawberries, raspberries, etc. Grains and seeds that are estrogen rich include flaxseeds, sunflower seeds, barley, wheat, rice, etc.
2. Green vegetables and leaves
As breasts enlarge, eating green vegetables and leaves can also help to prevent the related stretch marks as the skin expands to accommodate the larger breasts. Large breasts are great but not when they are covered with stretch marks.
3. Nuts
Nuts such as chestnuts, pistachios, walnuts, etc, contain high amounts of breast enhancing phytoestrogens.
4. Herbs
There are many herbs that are usually recommended for natural breast growth because they contain some of the richest sources of phytoestrogens. Many of these herbs also contain more than one type of phytoestrogens. Highly performing herbs for breast enlargement include but are not limited to;
a) Pueraria mirifica which is native to Thailand and Myanmar and contains more than four different types of phytoestrogens some of which are only found in this herb.
b) Watercress leaf which is rich in various phytonutrients.
c) Red clover is very rich in isoflavones which are water soluble chemicals that mimic estrogen.
d) Fenugreek seeds and sprouts are highly valued not only for breast enhancement but for increased milk production in nursing women.
e) Saw palmetto berry oil contains a variety of physosterols which can also help reverse atrophy (wasting away) of the mammary gland.
f) Fennel seeds are abundant in flavonoids which are compounds with estrogenic properties.
g) Wild yam root contains very powerful phytochemicals that can help with natural breast enlargement.
h) Dong quai root which should really be crowned the ultimate female herb as it wears many hats and is usually recommended for various feminine issues can also help stimulate breast enlargement when used correctly.
5. Chicken
Chicken is one of the top natural breast enhancement foods as it helps to increase the production of estrogen. Do try to avoid the chemical laden chicken and only eat the meat obtained from free range chickens that are not pumped full of antibiotics, steroids and other chemicals that may have negative consequences in your body.
6. Beverages
Certain beverages also contain phytoestrogens that can help with breast enlargement. These include red wine, white wine, green tea, etc. This also includes soy milk that is produced from soy beans which as already mentioned, contains high amounts of phytoestrogens.
7. Healthy fats
There are bad fats (trans fats and most saturated fats) which should be avoided. But there are also good or healthy fats that are extremely beneficial for your body as well as breast enhancement.
Bad fats usually sit in your belly making you unhealthy and being difficult to get rid of. Healthy fats are distributed all over the body including your breasts. Healthy fats include polyunsaturated fatty acids (PUFAs) and monounsaturated fatty acids (MUFAs). Both types are beneficial for the body but MUFAs are especially beneficial for breasts and include olives, olive oil, avocados, avocado oil, various nuts, sesame seeds, sesame seed oil, herring, etc.
These are a few of the top natural breast enhancement foods that you need to eat if you want bigger breasts. These help to not only increase the levels of estrogen in the body but also help to control other hormones like testosterone that suppress estrogen and can result in small breasts.
While eating the right foods is important for breast growth, you also need to stop or reduce the consumption of unhealthy foods such as fast foods, drink more water, get adequate sleep, exercise, avoid alcohol (except for a little wine here and there) and carbonated drinks, etc.
http://ezinearticles.com/?The-Top-Natural-Breast-Enhancement-Foods-To-Eat-For-Bigger-Breasts&id=8492631
Sunday, 14 August 2016
Six Simple Exercises to Keep You Fit and Healthy
Regular exercise or rather any physical activity is good for health especially in today's world where technology has taken over the major physical work which are elders were used to.
If you take a look at your day-to-day routine you would find that you are living a very comfortable life - going by car or public transport to the office rather than walking. Sitting on your desk and finalising the deals in between munching burgers, or pizzas or drinking fizzy drinks. Hence any tiny bit of physical activity will be good for you and your body.
So here are six simple exercises to keep you fit and healthy for a long time.
1. Walking
Walking is the easiest and the simplest of the exercises as well as very beneficial. Ditch the car, or any other public transport for a nearby distance and a take a walk. One you have not contributed to the carbon emissions and two your body will be thankful to you for this small physical activity. However to benefit from walking you have to maintain a certain speed and a certain time limit like starting with 30 minutes walk and then slowly increasing to 45 and then for an hour.
2. Running
If you can and if you enjoy then you can go for a run in a nearby park. Not only will it improve stamina, help you shed those extra kilos easily and maintain your weight also it will prolong the ageing process.
3. Gardening
If you enjoy gardening then make it a point to spend at least half an hour initially in your gardening. All that squatting, digging, potting plants, or lawn mowing will help shape up thigh and abdomen muscles thus giving you a firm shape and a good figure.
4. Dancing
You love dancing; your feet can not stop themselves when they hear music so why stop them. Let your body sway to the music in gay abandon song after song. However, don't forget to take a breather and also ensure to keep drinking water at regular intervals. Dancing is the best exercise to uplift your mood, and it works out every muscle in your body. And with your love for dancing it won't feel that you are exercising.
5. Yoga
Yoga is another way to keep yourself active and thus reap the benefits of it. Yoga exercises not only your body but also your mind thus boosting your memory, keeping you agile, young for a long time. Simple yoga asanas are easy to perform and does not put extra pressure on you even.
6. Outdoor games
As a child you loved to play cricket, tennis or table tennis or various other games with other children of your age. Now again is the time to be a child with your children and play those games again. Or you can join some sports club or even better collect your friends and start a game of tennis in the nearby park. Playing with friends and family take away the strain of exercising and it adds to the fun along with providing you with a thorough exercise.
Include these six simple exercises in your routine and see the difference in your stamina and your looks.
http://ezinearticles.com/?Six-Simple-Exercises-to-Keep-You-Fit-and-Healthy&id=3674402Monday, 11 July 2016
Healthy Summer Foods
Summer is an amazing time that fresh produce and other healthy foods are plentiful. The fresher and closer that it was grown to where you buy it will increase the nutrition and make for tastier healthy summer recipes. Healthy Foods in Summer
Summer is an amazing time that fresh produce and other healthy foods are plentiful. The fresher and closer that it was grown to where you buy it will increase the nutrition and make for tastier healthy summer recipes. Many of the summer fruits or vegetables are teaming with nutritionÃs that you need more of, and aside from the added sunlight the summer diets can be joy inducing. Here are a few of the best healthy foods that you can use to make your favorite healthy summer recipes.
Corn
Fresh sweet corn is a great addition as a side dish or incorporated into a dip recipe. Corn also contains two antioxidants (lutein and zeaxanthin) that help to eliminate the damaging free radicals in your body. These specific antioxidants also have been shown to aid in the protection your eyes from the harmful UV rays. Corn is a great tasting summer food that can be used in a multitude of healthy summer recipes.
Tomatoes
Fresh off the vine there is nothing more versatile in healthy summer recipes than tomatoes. Tomatoes also provide an extra layer of protection from sunburn. Specifically the lycopene that is present in tomatoes, has been shown to reduce the effects of the sun by as much as 50% with as little as 3 tablespoons of tomato paste. The best summer diets wouldn't be complete without a healthy dose of fresh tomatoes.
Raspberries
Aside from their delicious taste these little berries are a great natural source of pectin. Pectin has been shown to lower cholesterol and as soon as you can pick them you should be including them in your healthy summer recipes. Raspberries are also really high in fiber which aids with digestion and weight maintenance.
http://ezinearticles.com/?Healthy-Summer-Foods&id=7556432
Summer is an amazing time that fresh produce and other healthy foods are plentiful. The fresher and closer that it was grown to where you buy it will increase the nutrition and make for tastier healthy summer recipes. Many of the summer fruits or vegetables are teaming with nutritionÃs that you need more of, and aside from the added sunlight the summer diets can be joy inducing. Here are a few of the best healthy foods that you can use to make your favorite healthy summer recipes.
Corn
Fresh sweet corn is a great addition as a side dish or incorporated into a dip recipe. Corn also contains two antioxidants (lutein and zeaxanthin) that help to eliminate the damaging free radicals in your body. These specific antioxidants also have been shown to aid in the protection your eyes from the harmful UV rays. Corn is a great tasting summer food that can be used in a multitude of healthy summer recipes.
Tomatoes
Fresh off the vine there is nothing more versatile in healthy summer recipes than tomatoes. Tomatoes also provide an extra layer of protection from sunburn. Specifically the lycopene that is present in tomatoes, has been shown to reduce the effects of the sun by as much as 50% with as little as 3 tablespoons of tomato paste. The best summer diets wouldn't be complete without a healthy dose of fresh tomatoes.
Raspberries
Aside from their delicious taste these little berries are a great natural source of pectin. Pectin has been shown to lower cholesterol and as soon as you can pick them you should be including them in your healthy summer recipes. Raspberries are also really high in fiber which aids with digestion and weight maintenance.
http://ezinearticles.com/?Healthy-Summer-Foods&id=7556432
Sunday, 5 June 2016
Are You Ready For The Summer?
So the summer is on our doorstep.
Time for camping, BBQs, evenings out, family activity days and holidays. The chance to make the most of the hot weather and lounge around by the beach or swimming pool topping up your tan.
Or sadly for some of us it may mean hiding in the shade with a few layers on.
There are a lot of people who are a little embarrassed about their bodies and would rather keep it hidden. If you are in this category I can guarantee that if you make a few simple changes to your life you can start to see some major results and move closer to a body you are proud of.
Being a personal trainer I see two main surges in activity levels, it's new years with all of the resolutions and then it is about now. 10-12 weeks before the summer where everyone wants to get their beach body ready and look and feel good for the summer.
Great! Although it shouldn't take a resolution or holiday to want to be healthy but it's great to have a goal to aim for e.g. look good in a bikini. A goal is a very powerful tool and increases your chances of sticking to things.
So I'm going to talk about the exercise side of things today.
This article is mainly for the people who do no or very little exercise at the moment but want to start in preparation for the summer.
Obviously exercise does more for you than help with weight loss and improve appearance. Other benefits of regular exercise:
reduces risk of heart disease
reduces risk of high blood pressure
increases bone density
reduces risk of osteoporosis
improves strength and stamina
increases co-ordination and balance (especially important for older adults)
improves flexibility improves respiration
improves circulation
improves sense of well-being and reduces stress
Where to start?
Well the reason why so many people struggle with exercise is they go off way too fast. They'll go from doing nothing to running 5-6 times a week and attending fitness classes on top. Their body will give up after a couple of weeks as they've taken on too much too soon.
The best way to do it is gradually, gradually introduce exercise into your life and slowly build it up little by little each week.
Just going out for a walk once a week, taking the stairs instead of the lift, walking/cycling to the shop instead of driving are good starts. The first few steps may seem like the hardest but once you get over the initial phase the rest will be a breeze.
Others ways to get more active are:
If you work in a large office, walk to talk to your colleagues, rather than picking up the phone. If you use buses, get off a stop or two earlier and walk. Park further away from the shop and walking in rather than searching for the closest space If you have a cordless phone in the house, walk and talk. You should want to exercise. If you do it right and find something you enjoy doing, it isn't half as bad as you and a lot of people think it is. Motivation is another big thing. You will need motivation to get out of bed and exercise,
motivation to not go home and put your feet up after work and go to the gym instead, motivation to tell friends and family you are going for a run instead of a pint! It may seem tough at the beginning but it'll get easier, just think of that goal. A good motivational tool would be a picture of what you used to look like, let that motivate you to get in that shape again.
http://ezinearticles.com/?Are-You-Ready-For-The-Summer?&id=8538368
Time for camping, BBQs, evenings out, family activity days and holidays. The chance to make the most of the hot weather and lounge around by the beach or swimming pool topping up your tan.
Or sadly for some of us it may mean hiding in the shade with a few layers on.
There are a lot of people who are a little embarrassed about their bodies and would rather keep it hidden. If you are in this category I can guarantee that if you make a few simple changes to your life you can start to see some major results and move closer to a body you are proud of.
Being a personal trainer I see two main surges in activity levels, it's new years with all of the resolutions and then it is about now. 10-12 weeks before the summer where everyone wants to get their beach body ready and look and feel good for the summer.
Great! Although it shouldn't take a resolution or holiday to want to be healthy but it's great to have a goal to aim for e.g. look good in a bikini. A goal is a very powerful tool and increases your chances of sticking to things.
So I'm going to talk about the exercise side of things today.
This article is mainly for the people who do no or very little exercise at the moment but want to start in preparation for the summer.
Obviously exercise does more for you than help with weight loss and improve appearance. Other benefits of regular exercise:
reduces risk of heart disease
reduces risk of high blood pressure
increases bone density
reduces risk of osteoporosis
improves strength and stamina
increases co-ordination and balance (especially important for older adults)
improves flexibility improves respiration
improves circulation
improves sense of well-being and reduces stress
Where to start?
Well the reason why so many people struggle with exercise is they go off way too fast. They'll go from doing nothing to running 5-6 times a week and attending fitness classes on top. Their body will give up after a couple of weeks as they've taken on too much too soon.
The best way to do it is gradually, gradually introduce exercise into your life and slowly build it up little by little each week.
Just going out for a walk once a week, taking the stairs instead of the lift, walking/cycling to the shop instead of driving are good starts. The first few steps may seem like the hardest but once you get over the initial phase the rest will be a breeze.
Others ways to get more active are:
If you work in a large office, walk to talk to your colleagues, rather than picking up the phone. If you use buses, get off a stop or two earlier and walk. Park further away from the shop and walking in rather than searching for the closest space If you have a cordless phone in the house, walk and talk. You should want to exercise. If you do it right and find something you enjoy doing, it isn't half as bad as you and a lot of people think it is. Motivation is another big thing. You will need motivation to get out of bed and exercise,
motivation to not go home and put your feet up after work and go to the gym instead, motivation to tell friends and family you are going for a run instead of a pint! It may seem tough at the beginning but it'll get easier, just think of that goal. A good motivational tool would be a picture of what you used to look like, let that motivate you to get in that shape again.
http://ezinearticles.com/?Are-You-Ready-For-The-Summer?&id=8538368
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