How to look and feel younger-2

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How to look and feel younger-2

How to look and feel young-2

No one wants to look or feel old. In this article, we have described steps to show how to look and feel younger-2.

And for eons, people have sought ways to avoid it — 16th-century explorer Juan Ponce de Leon’s mythical quest to find the fountain of youth and today’s 30-billion-dollar plastic surgery industry are two different and yet very much the same telling examples.

Now, while it may be unhealthy and unfruitful to yearn to look like you’re 21 again when you are, say, 51, here’s a blunt but true statement…

Many if not most people today do look and feel far older than they ought to for their age. In brief, this is the result of many of our modern lifestyle choices and realities, such as widespread poor diets and lack of exercise to our bodies being constantly bombarded by toxins from cosmetics, polluted air, cookware, and more.

Following are proven habits ‘How to look and feel younger-2’

Engage to live longer and better-

Adults who are open to new experiences and able to take life as it comes tend to live longer, healthier, happier lives. Relationships matter, too: Research has linked low levels of social support to shorter telomeres.

Going gray is fine-

Although coloring your hair may make you feel younger, don’t feel attached to it. For some women, upkeep becomes impossible and you actually look younger and fresher with a full head of gray or white natural hair with a gloss over it, rather than fully covered. It depends on maintenance and the time you are willing to spend.

Sip this for younger skin-

Getting plenty of beta-carotene can make skin look more radiant from the inside out, Research shows that 15 mg a day gives you a golden glow. This smoothie serves two and packs 6 mg of beta-carotene into less than 100 calories

Stop feeding your skin- Toxins

Your skin is your body’s largest organ and can be thought of as a billboard for your overall health. Your skin is also a key component of your immune system, providing front-line defenses against foreign invaders.

It even has its own microbiome of “good” bacteria that help protect your skin’s health and overall health. The various ingredients in products you apply to your skin are consumed into your body, where they can enter your bloodstream and are sent to tissues and organs throughout your body.

Just one case in point: In over 40 different countries, including in the European Union, more than 1400 chemicals have been banned for use in cosmetics/personal care products because of their potential to cause harm.

Sleep better, feel and look younger-

Quality sleep is one of the most crucial pieces to feeling youthful and living long. Many are also not aware of just how extensively it impacts the health of your skin. Just a few nights’ lack of sleep can give you a tired-, old-looking complexion, and chronic lack of sleep leads to even worse signs of aging.

On the other hand, sleeping well allows your body time to repair and heal, which is important for rejuvenating skin cells and keeping that healthy “glow”.

You’ve probably heard of the recommended 7-8 hours of sleep each night, but there’s something else to consider. Research suggests that not only do you need to get enough sleep to be healthy, having a consistent sleep schedule and quality of sleep are both also important.

The two are very much linked because an inconsistent schedule will disrupt your circadian rhythm, the cycle that informs your body of when to wake and sleep, leading to tossing and turning for much of the night.

Note that certain foods and herbs – such as tart cherry juice, almonds, walnuts, kiwi, chamomile, and passionflower — are sleep-promoting and can be used as natural sleep aids.

It’s also helpful to foster “pro sleep habits” during the day, particularly by getting exercise, exposure to direct sunlight, and limiting caffeine intake to earlier in the day.

Drink more H20

Water is necessary for life itself, of course, including the function of every cell in your body. When cells do not have adequate water, they are unable to perform as well as they should.

This dehydration can have a negative impact on every facet of your health, ranging from prematurely old-looking skin and poor moods to digestive issues, immunity issues, and beyond.

In other words, drinking enough water is likely the most effective way to look and feel young and live longer.

Water even helps to improve oxygen flow, which increases energy and can boost your mood and also helps to cleanse toxins from the body, improving overall body functions. This is vital because toxins can impair digestion and nutrient absorption, weaken the immune system, and lead to disease.

Start strength training-

All types of exercise are beneficial for maintaining a youthful look, but try to add strength training to your fitness regimen. Regular strength training, with your own bodyweight or using external weights, can help to increase metabolism, increase strength, and improve balance. In addition, increased muscle tone helps to provide a more youthful appearance.

Stretch-

Daily stretching is important for several reasons. Many people associate it with exercise, but daily stretching is beneficial regardless of activity level. It eases muscle aches and stiffness, and joint flexibility protects you from injury, helping you stay active, which is a great way to feel younger!

Stretching also reduces post-exercise discomfort. To add to this, stretching helps to improve blood flow and nutrient supply throughout the body. Additionally, it has been shown to lower blood pressure, decrease arterial stiffness, and reduce the risk of a heart attack.

Stretching has also been shown to improve posture, which has many benefits for overall health. Poor posture affects your ability to breathe deeply and can cause chronic headaches.

Improved posture has been shown to improve mood and self-confidence and is important for optimal digestion. Furthermore, proper posture also contributes greatly to looking as young as you ought to look!

Get Up and More more-

You’ve surely heard this one before, and it’s true – exercise is key to helping you look and feel younger and live longer. Now, when people hear “exercise more,” many equate that to “hit the gym more.” And if you love the gym, by all means, go.

What is most important when it comes to exercise is engaging in physical activities that you enjoy. This makes it far more likely you’ll stick with the exercise, which is the golden key, since so many people who push themselves to do exercises they don’t like soon end up “back on the couch”!

If you don’t love exercising on machines, for example, there are many other ways to get moving more. Walking, gardening, bicycling, dancing, pickleball, golf, and rowing are just a few examples.

Exercise also releases endorphins that lower stress, increase energy levels, and boost mood, which are the more immediately noticeable benefits many people appreciate.

Whiten your teeth-

Whiter teeth can give you a brighter smile and the appearance of a young, fresh mouth. “Yellow or discolored teeth make people look older and less attractive. You can have your teeth whitened by your dentist in the clinic with a procedure called Zoom Advanced Whitening, which is the most effective way.

Eat more nutrient-dense food-

Many people today focus on macronutrient consumption – consuming a certain amount of protein, carbohydrates, and fat. While eating a macronutrient-balanced diet is important, it is at least equally important to consume a diet providing all the micronutrients – vitamins, minerals, and so forth – that your body needs.

Now, processed foods are wildly popular today (as you probably well know), but they are severely lacking in these micronutrients.

To put it simply, the best way to ensure you are getting the nutrients your body needs is by eating whole foods, meaning foods in their unprocessed, natural state. It is also key to ensure this includes plenty of whole fresh fruits and vegetables.

With that noted, many whole foods are very good, but there are certain foods that are true superstars in terms of their nutrient density. In layman’s terms, that means they are jam-packed with nutrients, and eating more of them is simply a brilliant move from a health and longevity standpoint.

Stay away from teeth-staining foods-

Another way to keep your teeth white is to avoid consuming things that leave their mark. Avoid “dark soda, red wine, coffee, tea, soy sauce, balsamic vinegar, and red sauce. The less someone consumes these products the less stain that will form on your teeth. Rinsing your mouth with water after, or drinking through a straw may help—but, straws also can cause mouth wrinkles, so that might not be the best option.

Why Cruciferous Vegetables Are Good for You

Eat cruciferous vegetables-

They are also high in folate, which helps the body produce new, healthy cells. This not only improves skin appearance but also helps overall cellular function.

The green leafy cruciferous vegetables — such as kale, mustard greens, and collard greens – are very high in vitamin K, which is important for bone, blood, and brain health (all of which impact longevity and the aging process.)

And, finally, broccoli, cauliflower, and various other cruciferous vegetables are also very rich sources of chlorophyll. This compound that produces energy for plants promotes cellular energy production in our own bodies and, frankly, has so many benefits that it can be considered a “fountain of youth” compound.

Cruciferous vegetables are in a class all their own in terms of powerful health benefits, which makes it important to eat plenty of them. Cruciferous vegetables also provide very powerful support for healthy liver function, helping it to break down toxins and maintain hormonal balance.

Some of the most common cruciferous veggies are broccoli, cauliflower, cabbage, Brussel sprouts, kale, bok choy, mustard greens, collard greens, arugula, and watercress.

Volunteer-

Having others need you to create positive, rejuvenating feelings that reflect outwardly and there’s a rewarding volunteer option out there for everyone. Research suggests that community service and compassion can act as a buffer against stressful life events, protecting you from its impact.

Be sure to eat healthy fats-

In case you haven’t heard, the idea that “all fats are bad” that was prevalent in the not-so-distant past is downright false. Healthy unsaturated fats – both monounsaturated and polyunsaturated — are actually essential to looking and feeling your best and living longer.

They decrease the risk of heart disease and stroke, lower cholesterol, improve the absorption of vitamins, support hormonal balance, promote healthy skin and hair, and more.

Just some of the foods rich in these healthy fats include avocados, nuts, seeds, and fatty fish such as wild-caught salmon and sardines.  Flax seeds, pumpkin seeds, and nuts are outstanding sources of ALA — especially walnuts, which can provide 200% of the daily recommended amount.

See your Dentist Regularly-

Regular dental checkups and professional cleaning are crucial for keeping an older mouth and gums looking good. It’s important to get cleanings at least two times a year.

Cleanings remove plaque and calculus from the teeth, which will make someone’s mouth look younger.” In addition, brush properly, floss every night, and use a fluoride rinse.

Greatly reduce processed foods-

Along with increasing your consumption of nutrient-dense whole foods, it’s also essential to decrease your consumption of processed foods, which are not only nutrient-deficient but also frequently contain harmful chemicals in the way of artificial additives, MSG, etc.

The definition of “processed” can vary (after all, even frozen or canned foods are technically processed). However, what we’re mainly referring to here are foods that are barely or not at all recognizable as their whole ingredients- or ones that have too many harmful additives.

This includes, for example, foods that contain added sugars and salt, foods stripped of some or all of their nutrient value (such as refined grains), foods with artificial chemicals added, and foods that have been lab-engineered to appeal to human taste buds. In other words, most of the foods are very popular today!

Laugh More !!!

Is laughter really the best medicine, as the saying goes?

Well, there’s actually a growing amount of evidence pointing to the fact that it may at least be amongst the best “medicine” for looking and feeling young and living long!

Not only does laughter feel good at the moment, but it also initiates positive (and long-lasting!) physical and emotional changes in your body. It can boost your mood, decrease pain, enhance immunity, and even improve cardiovascular health.

Having a good laugh also reduces levels of stress hormones like cortisol, epinephrine, and adrenaline. Even better, it releases helpful, feel-good endorphins20, dopamine, and oxytocin.

This may be one of the best aspects of laughter since research has shown time and again that reducing stress and boosting happiness is a proven way to feel younger and live longer. It even makes your body more resistant to disease, which is a true anti-aging superpower!

What is your “prescription,” therefore?

To smile and laugh more!

Because this is one prescription you cannot overdose on and that does equal better health the more you do it!

Meditate and do Yoga-

Research suggests meditation may slow aging by reducing stress, improving well-being, and adjusting hormonal factors. Yoga and deep breathing can also help increase outward signs of attractiveness. These techniques help you relax, open your heart, and center yourself—which gives you a more calm, centered appearance rather than being riddled with stress, which increases aging and makes you look older.

Try new things to boost your brain-

A great way to feel younger instantly and keep your brain younger for longer is to make time for new activities that push your brain to learn and grow. Along with bringing back a sense of youth, every new experience enhances something known as “neuroplasticity.”

Neuroplasticity refers to your brain’s ability to change and adapt and is absolutely

essential to maintaining a youthful, sharp mind. (It basically helps to keep your brain “fit” and “in shape”.)

When you try something new, your brain creates neurons as well as new neural pathways, which is what promotes neuroplasticity. And if you start doing this regularly, you’ll keep creating new neural pathways and lessen the chance that your mind will start declining and getting “rusty”.

This simple yet incredibly powerful way of protecting the youthfulness of your brain is as easy as thinking of an activity or skill you’ve always wanted to learn and then do it.

Yes, it can certainly be a longer-term challenge — such as learning a new language or a musical instrument — but anything that challenges your mind and gets it out of its “comfort zone” is a good thing.

Start practicing Mindfulness for how to look and feel younger-2

Mindfulness has become a bit of a buzzword, but it has some solid health benefits behind it.

Simply defined, mindfulness is the practice of being fully present, at the moment, without judgment. It’s the opposite of the distracted, hectic, and ever-moving world many of us live in regularly.

Practicing mindfulness is wonderful for keeping the mind AND body youthful.

It can lower stress and anxiety, elevate your mood, improve sleep, increase mental focus, strengthen immune system function, lower blood pressure, and increase the flow of blood and oxygen.

Regular practice of mindfulness even results in long-term changes in brain function. With all these incredible anti-aging benefits, how do you start becoming more mindful?

Meditation, yoga, and breathwork are activities most often connected with mindfulness. And, truly, they can be outstanding for your mind and body if you enjoy them and practice them regularly.

However, any activity that prompts you to simply “tune in” to the present moment on a regular basis is also a way to practice mindfulness. You can do housework mindfully, eat mindfully, garden mindfully, walk mindfully, bicycle mindfully, and so forth.

In fact, one way to determine which activities are most likely to get you “into” a mindful state is to try to recall the activities you’ve done where you really “get into it” – you’re in the zone, you’re in the flow state, you’re fully tuned in to the “now,” to use some other common phrases.

For any that come to mind, they’re worth doing more, because this mindfulness is so beneficial (and if it does happen to be housework, you’re going to have one very clean house!

Below are 20 such nutrient-dense superstar foods. Eating a variety of these in your diet routinely is one of the smartest things you can do to look and feel your youngest and live long doing it!

  • Avocados
  • Blueberries
  • Spinach
  • Kale
  • Mushrooms
  • Hemp Seeds
  • Sea Vegetables (such as wakame, nori, kelp, and dulse)
  • Sweet Potatoes
  • Fermented Cabbage (i.e., traditional sauerkraut)
  • Wild-Caught Salmon
  • Almonds
  • Garlic
  • Brazil Nuts
  • Moringa
  • Maqui berries
  • Dragon Fruit
  • Prickly pear

 

 

How to look and feel younger I

Top Foods That shows how to look and feel young

How to Look and feel younger I

There’s an overwhelming amount of health info out there in online events, blogs, articles, and more. And it all presents two very big problems that frustrate and even mislead many people. We have few tips for you as to How to look and feel young

One, so much of it is not evidence-based from sources you can trust.

Two, it causes serious confusion, because people are unclear on what steps to invest their precious time and energy in that will actually make the fastest and most powerful difference in their looks, health and life.

Think back for a second. Remember how you used to want to get older? As a teenager, you couldn’t wait for the freedom of your own apartment. In your 20s, you envied the self-assurance of your older peers. In your 30s, you figured that someday, when you weren’t so busy, you’d have a chance to enjoy the life you were shaping.

And now here you are. How did the years fly by? When did your body change? Where did you misplace your energy? Your optimism? Your glow?

But here’s the thing: You can steal back the youthful qualities you’re nostalgic for. All you need is daily few minutes for yourself.

There’s a lot of pressure in our society, especially on women, to age gracefully. But really, what does that even mean?! Aging at all is most definitely a privilege, and the accumulation of experience and wisdom should not be feared.

Now, here’s the great news. There are powerful non-surgery, non-drug, non-toxic steps you can take that – research shows – can slow and even reverse “the hands of time” in terms of how you look and feel – and even lengthen your life in the process!

In this blog, you’re about to discover the most effective of those ways. And I call them “habits” because, yes, that is ideally what you want to strive toward making each of these.

Now, overall, you’re going to detect a general trend with all of these habits that really is a simple tenet to live by if you want to look and feel your best and live long doing it:

They say aging is inevitable, but why not put it off until the last possible moment? We’ve put together our top BEST time-tested tips on how to look and feel younger starting today!

Looking younger is about taking care of yourself, inside and out.

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Following tips will help get you on track.

Smile Wide –

Young, middle-aged, and older individuals studied thousands of photographs and were asked to guess the age of models with various facial expressions. Neutral expressions yielded the most accurate results, and fearful expressions made subjects look older; happy faces were rated as younger than they really were.

Eat Clean, Greens and Reds – Fill your plates with plants

A plant-based diet is rich in inflammation-fighting antioxidants. When combined with other lifestyle changes, like exercise and not smoking, this way of eating has been shown to lengthen telomeres, according to Harvard research. Compared with a meat-centered diet, plant-based eating offers far more fiber and antioxidants.

Vitamin K—

In kale and other green vegetables—helps your blood coagulate, reducing the impact of bruising. Lycopene in tomatoes gives the skin powerful protection against UV rays. Fruit and veggie consumption resulted in better skin complexion, according to a study.

Staying young and healthy is easier when you eat a healthy diet of mostly fruits and vegetables supplemented with lean protein and whole grains. These foods provide key nutrients that support healthy aging inside and out. Fruits & veggies also boost your intake of important phytonutrients that help defend against damaging free radicals.

Stay out of the sun to stay young-

Damage from the sun’s UVA and UVB ultraviolet light is linked to about 90% of the visible signs of aging. UV rays break down elastin, the tissue that gives skin its elasticity, resulting in a dull, saggy appearance, and they also cause uneven skin tone, wrinkles, and age spots. The damage may not show for years, so early prevention is critical.

Eat more fruits- 

Sorbitol, which gives grapes, berries, plums, and pears their sweetness, is a humectant, a substance that attracts water when applied to the skin, helping it absorb and retain moisture.

Touch up your hair-

As we age, our hair color changes. It often becomes coarser in texture and drier. Heat styling can damage hair. Whether you have your hair washed at home or at a salon, use deep conditioning treatments regularly to combat dryness.

Cleanse and moisturize your face-

Cleansing and moisturizing help protect skin and keep it healthy; but banish regular soap, which can be drying for older skin. Instead, use a cleanser that gently washes without stripping skin of its natural moisture. Avoid skin toners, especially those with a stringent or alcohol base. Follow with a good moisturizer, morning and night.

Conceal your problem areas-

If you have a wrinkly neck or jowls, avoid tight-fitting or crew-neck tops, which squeeze skin upward. A shirt collar over a round-necked jersey is a better option. Wear dark-colored shirts if you have a large belly.

Give yourself a hand or two-

A study showed that people could accurately guess women’s ages by looking at their hands. Use a good hand cream frequently, preferably one that contains SPF for daytime. Brighten dull hands by exfoliating regularly: Mix sea salt with lemon juice and gently scrub into your hands with a soft toothbrush.

Wear less makeup-

Instead of heavy makeup, pick radiant hues that mimic the look of natural youth, says makeup artist. As we age our skin loosens and is not as taut as it once was, so the more makeup you apply, the more it can move, settle, and travel, Less makeup will adhere to mature skin much better so you stay looking fresh all day.

Boost your physical activity-

Make sure you’re active daily – recent research shows that vigorous exercise, particularly high-intensity interval training, can slow aging by almost a decade at a cellular level! Exercise also increases blood flow, moving oxygen and nutrients to work cells in the body – skin included – promoting a more youthful look.

Exercise 6 hours a week-

A study showed that regular exercise can slow the aging process. You’ll fend off muscle loss and sleep better when you exercise most days of the week. Combine cardiovascular exercise for the heart and lungs, resistance exercise for muscles, and stretching for flexibility.

Drink more water-

Our body is mostly water, and our skin is our body’s biggest organ—so we need to keep hydrated to avoid it looking dry and dull, and creating wrinkles. “The more hydrated you are, the more plump, subtle, and youthful your skin will appear,” says fitness and nutrition experts.

In addition, staying hydrated can improve energy levels and fight against cravings, which makes it easier to stay on target with your exercise goals and healthy eating habits.

Dress Smart not Shapeless-

Dress for the size you are, not the size you were—but hiding in big, baggy clothes isn’t flattering. Tailored, clean lines look sharper. It’s not about volume but the cut of a garment. It’s better to break free from hiding yourself in your clothing and stand tall and proud in well-fitting garments—not only will you look better but you’ll give yourself an emotional boost by allowing you to step into your star power.

Pick pants with Lycra-

A stretchy material may give your bottom a boost, but try on stretchy pants before buying. If you have a curvy body type, a bit of Lycra makes for a better fit. However, if pants with Lycra are too tight, it creates an unsightly ripple effect. If Lycra’s not working on the outside, try Lycra tights or a body-shaper underneath well-tailored pants.

Avoid tobacco products-

Smoking is one of the worst things you can do to your body and skin. Ditching tobacco is essential if you want to stay young-looking. Cigars and cigarettes reduce vitamin C in the body, leading to collagen breakdown and wrinkle formation.

Smoking also dehydrates the skin, giving smokers dry, dull complexions. And the repeated physical act of smoking leads to significantly more wrinkles around the mouth.

Seek out certain skincare ingredients-

No surprise—SPF protects against free radical damage from the sun’s UV radiation that leads to collagen breakdown, sagging skin, and wrinkles, says dermatologist  Skin Care experts. But there are other game-changing skincare ingredients to look for, too.

Retinol and alpha-hydroxy acids (AHAs) can rejuvenate the skin and eliminate fine lines and wrinkles. Hyaluronic acid helps your skin retain moisture, which gives it a smooth, glowing look.

Notice your neckline-

Although the most flattering neckline depends on your face shape, hairstyle, neck shape and length, and your shoulder structure, one neckline, in particular, tends to be most flattering: A classic V-neck with a collar creates a linear line that makes us look taller and thinner, and the bit of a collar detracts from the appearance of an older neck while spotlighting our face,

Get plenty of Protein-

Your body needs a ready supply of protein available to build new collagen and elastin. You don’t need to eat like a bodybuilder. Just aim to eat a small amount of high-quality protein at every meal, like nonfat plain Greek yogurt at breakfast, beans or peas at lunch, a whey protein shake for a mid-day boost, and lean poultry or fish at dinner.

Consider Colors-

A pop of color can be fun and youthful, but it’s not necessary to wear it from head to toe. You can accent your outfit with a modern trend color, but you don’t want to look dated and old by holding on to a trendy colorway past its expiration date. It’s really not about age but about sophistication—classic neutral colors are always chic.

Take it easy-

Staying young means stressing less. Set aside a small chunk of time every day, about 10-20 minutes, to relax, meditate, or just breathe deeply, while letting worries melt away and helping yourself look younger naturally.

Accessorize-

Show your personality with fun accent pieces that don’t have an age or body type attached. If you opt for classic clothes, which are always chic, a dash of an interesting accent by way of an accessory will instantly keep the look modern and fresh so you maintain a relevant and youthful appearance,

How Exercise Protects Your Brain's Health – Cleveland Clinic

Exercise your brain-

“Use it or lose it” is true when it comes to brain function. In the same way that physical exercise helps brain fitness by improving both long-term and episodic memory as well as concentration, brain exercises may be able to “train” your brain and keep cognitive decline at bay even up to 10 years later.

Keep fit with puzzles, Sudoku, learning new languages or skills, or playing an instrument – whatever gets your brain going.

Let go of stress and conflict-

Studies have shown stress actually ages your cells—but this aging can also be reversed with lifestyle changes that include stress management. When you reduce stress and conflict, you are turning off stress hormones such as adrenaline and cortisol, and activating endorphins, the natural pain killers in your body, which make everything about you more youthful.

Highlight your eyes-

When it comes to youthful eye makeup, try tips from experts and their signature move. You want to highlight the eyes using a cream or powder pearlescent champagne hue.

Apply it only under the eyebrows and on the inside corners of the eyes. For eye shadow, stick with lighter neutral hues like light brown, quartz, or taupe, and use a pearl or matte formula, not glitter or high shimmer.

Sleep on your back-

The way you sleep can affect the way wrinkles develop on your face. Just as when muscle movement against collagen, like laughing or frowning, can promote its breakdown, “sleep lines” can be formed through the nightly application of pressure as we lie with our faces against the pillow.

Sleeping on your back instead of on your stomach or sides alleviates pressure on the face, helping to prevent these wrinkles.

Load up on Antioxidants-

Antioxidants like vitamins A and C fight against free radicals, helping you maintain a younger appearance. When free radicals from diet or the environment threaten to damage skin cells, antioxidants fight against these compounds and protect skin cells.

Diets rich in antioxidants may help to fight against damage from the sun and the environment, and protect against inflammation that accelerates aging. Eat oranges, strawberries, blueberries, bell peppers, and spinach to reap these benefits.

Flaunt a natural pout-

Red lips look heavy and unnatural, but a more natural lip color adds a youthful glow. Plus, dark lipstick can “bleed” out of lips into lines around the mouth. Dark shades will make lips recede. Use a clear or flesh-color lip liner to seal in the color without getting that ring-around-the-lip look. Also, choose a gloss instead of a matte lipstick for more fullness and shine.

Cut down on sugar and salt-

A healthy, youthful body needs healthy nutrients—and to avoid unhealthy ones. Added sugars and excessive salt intake can increase inflammation in the body, which can accelerate the aging process.

Inflammation produces enzymes that break down collagen in the skin. The end result is accelerated wrinkling and sagging of the skin, leading to an aged appearance. One study found people with a high blood sugar level were perceived to be older; another found salt increased cell aging in overweight people.

Keep Companionship-

Having a partner in life, whether a spouse or even a companion animal, can have a positive effect on aging. Both can help lower stress, improve brain function, boost immunity and mood, and help us live longer. Consider it a testament to the power of love!

Strive for healthy relationships-

Letting go of toxic relationships and nurturing those that are healthy are good for your body as well as your mind. Research shows love releases the “feel-good hormone” oxytocin, which can lower blood pressure, and better blood flow leads to a more radiant appearance. Positive relationships nurture the positive energy in you. Love and appreciation from others make you happy, more relaxed, and more attractive.

Drink less alcohol-

As with sugar and salt, it’s best not to overindulge in alcohol because of its negative effects on the body—even at the cellular level, studies have found. “Alcohol can dehydrate skin and increase inflammation, both of which can accelerate aging and give skin a dry, wrinkled appearance. Although alcohol may have some health benefits, it’s best to drink in moderation, along with plenty of water.

Get strong with protein-

Our lean muscle mass is made up of protein, so getting enough in your diet can help build and maintain your muscles to keep fit. A loss of muscle can lead to a loss of strength and balance, accelerating the aging process. Less defined muscle on the body can also cause the appearance of looser, sagging skin, making you appear older than your biological age. Focus on plant protein rather than a lot of meat for a healthy diet.

Headline: Understanding Aging Skin and How to Treat It — Feed Your Flaws

Treat aging skin-

“Age spots” are really sun-damaged skin. “The key to removing age spots is to exfoliate the skin to remove the darkened areas. Lightening serums may work, and professional chemical peels or laser removal are options, too. People concerned about age-related spots should consult with their board-certified dermatologist on the best treatment for their case,

Take a pilates class-

Pilates will help you stand up straight instead of hunched over, and give you the energy to move about. Pilates can help to increase core strength and improve posture. “Holding your body more upright with improved posture improves balance, protects against falls and helps you look younger.

Get your beauty rest-

Beauty sleep is a real thing—your body needs the rest time (seven to nine hours) to rejuvenate and repair your body’s cells and get gorgeous overnight. You know lack of sleep causes puffy eyes and dark circles, but there are other effects, too.

Lack of sleep dries out your skin, making wrinkles deeper and more visible. Collagen production increases during sleep, preventing sagging, and blood flow increase so your complexion looks better and younger.

Be careful with Bangs-

You might think bangs hide forehead wrinkles, but that doesn’t mean they should be straight, full curtains across the face. Too often I see women with these awful, unflattering, boxy bangs that they have because they think it makes them look younger when it really just ages them further. If you have bangs that suit you, the bangs will bring out your facial features and distract you from your problem areas. A soft sweep across the forehead may be all that’s needed.

Going gray is OK-

Although coloring your hair may make you feel younger, don’t feel attached to it. For some women, upkeep becomes impossible and you actually look younger and fresher with a full head of gray or white natural hair with a gloss over it, rather than fully covered. It depends on maintenance and the time you are willing to spend.

Don’t act your age-

Mind wins over matter when it comes to aging because studies show that people who thrive in old age think younger. In fact, having a positive self-perception of aging can mean up to an additional 7.5 years in longevity, and those over 40 who remain positive feel up to 20% younger than their biological age.

Keep your hair loose-

Although a tight ponytail may give your face a little lift, ultimately softer, carefree hair provides a more youthful, undone look. If hair is regularly too coiffed, there is a definite feeling of, ‘I put a ton of effort into looking younger,’ versus something that is less tight, less uptight, and more casual with a feeling of effortlessness

Try home remedies for skin rejuvenation-

The old trick of cucumber slices on the eye—as well as other cool things like cold tea bags or sweet potato slices—constricts blood vessels and reduces eye puffiness.

Some other home remedies? “Cleaning your skin with lemon juice can lighten sunspots. Turmeric helps decrease free radical release. Try adding the spice to foods, or take an over-the-counter capsule.

 

Exercise and Physical Activity | HIV.gov

How to beat fatigue

Article: Remote working: Causing fatigue rather than comfort — People Matters

How to beat fatigue

What is Fatigue

If you’ve ever been fatigued, you know the signs: feeling tired, sluggish, no energy, rundown, and like your get-up-and-go has got up and gone. Fatigue is a common complaint in the general population and in people with physical illnesses and those with mood disorders.

Fatigue is subjective and multi-sensory, so it can be difficult to measure and classify. Fatigue also varies in duration and intensity in individuals and in its effect on their ability to perform daily activities.

True fatigue is defined as unusual and overwhelming tiredness that cannot be overcome by simply resting, unlike fatigue resulting from short-term physical or mental effort. With short-term fatigue, you are back to your regular self with a bit of rest. Persistent fatigue can make you feel like you are missing out on life.

Prevalence of Fatigue

People of all ages may experience fatigue. Fatigue can become an issue due to illness or other reasons and is a common complaint with people as they age. According to international studies, one-third of the adult population complains to their doctor of fatigue. In general, fatigue tends to affect more women than men, is more prevalent in low socioeconomic populations, and increases with advancing age.

Causes of Fatigue

While fatigue is commonly associated with growing older, many other factors such as stress, anxiety, and depression can contribute to fatigue. Fatigue can be a symptom that accompanies many illnesses, including rheumatoid disorders, multiple sclerosis, heart conditions, cancer, diabetes, and food allergies. If you have or suspect there is a medical condition behind your fatigue, consult a qualified medical practitioner. Some medications can cause fatigue, so if you are taking medications, check the possible side effects of fatigue.

How to reduce fatigue

Many factors contributing to fatigue are related to lifestyle habits, including but not limited to nutrition, movement, sleep and stress management. Establishing new habits to support the mind and body can go a long way to lessening fatigue. Below are some scientifically proven strategies to lower fatigue and help you feel more energized.

Different ways to fight fatigue

A. Hydrate: Water is essential for all functions of the human body, including the transport of nutrients from the food we eat. About 45%-75% of our body weight is water, and when we are low on fluids, we can feel tired or weak.

Even mild dehydration can lead to increased tension, anxiety, and fatigue. When we are dehydrated, the blood retains sodium, thickening the blood and making the heart work harder to circulate the blood through the body.

A general guideline is to drink half your body weight in pounds as ounces of water. For example, if you weigh 200 pounds then your daily recommended water intake would be 100 ounces or around twelve 8-ounce glasses of water. If your current water intake is well below the recommended guideline, gradually increase your hydration over time. Drink extra water if exercising or sweating more than usual.

B. Have regular routines: Our bodies naturally operate and thrive on rhythms and cycles called circadian rhythms. Some cycles are obvious, like heart rate, respiration, and menstruation.

Not so obvious are rhythms controlled internally, like immune function, digestion, and the endocrine system. External factors affecting these systems include seasonal factors, light exposure, meal timing, sleep schedule, and timing of physical exercise.

The good news is that many of these factors can be managed with lifestyle choices. To help protect circadian rhythms, set and keep regular routines for waking and sleeping, exercising, and eating.

Both the timing and type of light exposure are especially important to our internal rhythms. The body is especially sensitive to blue light emitted from electronic devices, computer screens, and televisions.

Natural morning sunlight is at the blue side of the light spectrum, signaling the body to suppress the production of melatonin. In the evening, natural sunlight leans toward the red end of the spectrum, stimulating the production of melatonin essential for quality sleep.

How to beat Fatigue

Since fatigue is often connected to poor sleep, it’s better to avoid exposure to blue light in the evening so that the body will produce melatonin in preparation for sleep.

C. Practice a good sleep routine: Sleep deprivation resulting from poor quality sleep, especially when chronic, leaves the brain exhausted. A tired brain leads to fatigue, so improving sleep quality will help boost daytime energy levels.

Practicing good sleep hygiene means creating the right environment and following recommended behaviors to promote consistent, uninterrupted sleep. A sleep-promoting environment is one that is dark, quiet, the right temperature, and only used for sleep. While not proven to be a cure for insomnia, good sleep hygiene can help improve sleep quality and help lessen fatigue caused by poor sleep.

To improve quality of sleep, try following sleep practices

Set a regular sleep schedule

  • Set 60-120 minutes to prepare for bed with a wind-down routine
  • Dim lights after dark
  • Avoid exposure to blue light from electronics.

D. Shed some pounds: Carrying extra weight is associated with a higher incidence of persistent daytime fatigue. Considering that nearly 70% of the U.S. population is overweight or obese, it is not surprising that fatigue is such a common issue.

Sleep apnea is commonly considered the culprit, but one study conducted over a seven-year period found that fatigue is actually related to metabolic and psychological factors common with obesity.

Excessive body fat negatively impacts the immune system, causing the release of inflammatory compounds that are associated with sleepiness and fatigue.

The good news is that healthy weight loss in people who are overweight is a predictor of a reduction in fatigue and excessive daytime sleepiness.

E Move your body but don’t overdo it: In a series of population-based studies conducted over several years, the relationship between physical activity, energy, and fatigue was examined. These studies suggest an association between physical activity and a reduced risk of experiencing feelings of low energy and fatigue.

Fatigue is generally associated with a lack of physical activity; however, excessive physical activity can actually cause fatigue. One study showed that 10-20 hours per week of exercise training is associated with increased fatigue in people with medical conditions.

The bottom line: some physical activity can help fight fatigue, but don’t over-exercise. If you are just beginning to exercise, increase gradually. Monitor yourself and notice if you feel energized or depleted after physical activity even once you’ve rested. If your day-to-day exercise routine leaves you chronically fatigued, consider cutting back.

F. Practice Yoga: The ancient practice of yoga incorporates many components, including meditation, breathing, stretching, and strengthening. Yoga has been shown to have a positive therapeutic effect on various ailments and conditions.

Study results show that yoga can reduce stress, anxiety, depression, and chronic pain, improve sleep, and enhance overall well-being and quality of life. One study of seniors found improvements in an overall sense of well-being, energy, and fatigue over a six-month period of regular yoga practice.

G. Eat for Energy: Some foods can actually cause fatigue, so it’s important to eat a nutrient-dense diet based on whole foods. Inadequate nutrition is identified as one of the key mechanisms contributing to fatigue.

Reduce or eliminate processed and packaged foods and instead eat a diet rich in quality proteins, healthy fats, and colorful fruits and vegetables, especially leafy green vegetables, which are high in iron.

Foods containing toxins, pesticides, and hormones require more energy to be metabolized by the liver. Organic, grass-fed, wild, and pastured foods are easier for the body to process and have better nutrient profiles. Eat seasonally and locally grown as much as possible for the highest nutrient value.

H. Consume enough Omega-3 Fatty Acids: Deficiency in omega-3 polyunsaturated fatty acids has been associated with fatigue, depression, anxiety, and other inflammatory conditions. The typical western diet is often low in omega-3 fatty acids, so adding more to your diet could help with fatigue.

Dietary sources of omega-3s include leafy greens, walnuts, flax-fed chicken eggs, and fatty fish like wild salmon, anchovies, and mackerel. Omega-3 fatty acids in supplement form are a common recommendation.

Supplementation with fish oil has been associated with a reduction of fatigue and inflammatory markers in lupus, chronic fatigue syndrome, and rheumatic diseases

Try hydrotherapy: Hydrotherapy uses water for health benefits and the therapeutic treatment of various illnesses. This can include water at various temperatures and different levels of immersion. Hydrotherapy may incorporate a single type of therapy or be used in combination, such as cold water immersion followed by a hot steam bath or sauna.

A study of fibromyalgia patients who participated in warm water hydrotherapy showed improvement in pain, sleep, fatigue, stiffness, and general well-being. One meta-analysis study showed that regular outdoor winter swimming significantly reduced tension and fatigue and improved mood.

Basic forms of cold therapy include plunging in cold water or simply taking cold showers. Start by switching your shower to cold for 30 seconds and then alternate between hot and cold.

Consider adding cold, hot, or a combination of hydrotherapies to help lower fatigue.

I. Spend time with friends: Positive social relations are good for health and longevity overall. While we all have varied preferences for how much time we want to spend around others, loneliness is associated with the development of pain, depression, and fatigue, especially over the long term.

Loneliness is not uncommon: more than one-third of adults over 45 feel lonely. Loneliness can also cause dysregulation of the immune system, making the person less able to fight off viruses which can lead to illness.

Check in with your feelings. Loneliness is the feeling of being alone, whether or not you are actually alone. If you notice feelings of loneliness, make an effort to spend time with friends or loved ones. Consider working with a professional if loneliness is severe.

J. Spend time in nature: There is growing evidence supporting the positive benefits on the mental well-being of spending time in natural environments. Forest bathing and nature therapy have garnered more attention for their benefits on human health.

A 2017 study reported benefits of nature therapy that include improvement in immune function, cardiovascular system function, respiratory system function, depression and anxiety, mental relaxation, and feelings of gratitude.

Getting outdoors daily or for regular brisk walks can significantly reduce fatigue. For even greater benefit, try walking barefoot on the earth. Studies have shown that contact with bare skin on the ground reduces stress and improves sleep, both of which will help lower fatigue.

K. Manage Stress: Fatigue is consistently associated with stress, work overload, too little vacation or leisure time, and frequent conflicts with others. Stress is not simply the presence of these factors but is also our perception of stress and how we respond to it. Evaluate the stressors in your life.

Take steps to remove the worst offenders, if possible. If stressors can’t be removed permanently or immediately, participate in stress reduction practices like deep belly breathing, meditation, or physical movement.

L. Cut out Caffeine: When suffering from fatigue, many people habitually reach for caffeine-infused food and beverages to get over energy slumps. This can lead to increased tolerance, requiring even more caffeine to promote alertness.

Habitual caffeine users may also experience physical, emotional, and psychological dependence. Long-term consumption of caffeine has been associated with decreased alertness and increased fatigue, sleep loss, and disruption of circadian rhythms.

If you have a caffeine habit, cut back gradually to minimize the symptoms of caffeine withdrawal. Start off by using ¼ decaffeinated plus ¾ caffeinated, then gradually increase the proportion of decaffeinated over a week or so until you are drinking 100% decaffeinated coffee or tea.

Try substituting dandelion root tea or other herbal teas instead of reaching for a cup of coffee.

M. Eliminate Alcohol: Alcohol can aggravate or lead to fatigue in several ways. Alcohol contributes to poor sleep quality and less REM, which results in daytime sluggishness. Alcohol also interrupts circadian rhythms, dysregulating hormones responsible for good sleep necessary for daytime energy.

Malabsorption of nutrients, including vitamin B12, folic acid, and nitrogen, is associated with alcohol consumption that leads to nutrient deficiencies linked to fatigue. Lower or eliminate your consumption of alcohol to improve daytime energy levels.

N. Take a break from Technology: There’s no doubt that many people have become addicted to the instant and constant access to information by compulsively checking in online, a condition coined “infomania.” This is often combined with multi-tasking, meaning our brains do not get a break while we juggle information from many sources.

The resulting information overload leads to fatigue, affecting relationships and sleep, and can also lead to depression and anxiety. Assess your habitual use of technology. Resist the urge to check your phone or email unless necessary. Give yourself limits and schedule technology breaks.

  1. Take a break from sitting: Many of us sit all day, and this can be adding to symptoms of fatigue. A large population-based study in Sweden found that longer sitting times are associated with fatigue across all ages. If you spend a lot of time sitting, take light walking breaks to combat fatigue.
  2. Learn to say NO: Overcommitting, both personally and professionally, can cause anxiety, stress, exhaustion, fatigue, and even illness. If you find yourself overcommitted, ask yourself why you might have a hard time saying no.

Could it be that there is an underlying ambition, a need to control, or a need for approval? Knowing that over-commitment is affecting you physically, learn how to say no.

Practice a few phrases ahead of time, like “Thank you for thinking of me but the timing isn’t good right now” or even a simple “No thanks.” Be firm and don’t feel the need to explain or apologize.

O. Figure out food intolerances and sensitivities: Food intolerances are commonly reported by people who suffer from chronic fatigue. Keeping a food diary along with an elimination/reintroduction diet is an effective way to get to the bottom of food intolerances and sensitivities.

It’s best to work with a qualified health practitioner to ensure you get proper nutrition and the answers you are looking for.

P. Change your mindset: The way we think about fatigue can make fatigue even more persistent. Focusing on how badly the fatigue is affecting you may actually make the fatigue persist. When we believe that there is something we can do, we are motivated to take action.

Instead of ruminating on the sensations of fatigue, distract yourself with positive thoughts or implement some of the strategies in this guide.

DVIDS - Images - Tips to help avoid mental fatigue and burnout

 

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International Yoga Day 2021

International Yoga Day 2021

International Yoga Day 2021

Yoga is the dance of every cell with the music of every breath that creates inner serenity and harmony. International Yoga Day 2021 will be observed on June 21 this year to highlight the importance of Yoga and the pivotal role it plays in rejuvenating our mind and the body, leading to a healthier lifestyle.

Yoga not only provides physical and mental relaxation but also develops strength and resilience. The numerous benefits of Yoga make it a popular practice for people across the globe, especially in times of a pandemic when mental and physical health is under stress.

Yoga is believed to have originated in India thousands of years ago and also finds mention in ancient mythological books like the Rig Veda. On 27 September 2014, Prime Minister Narendra Modi, during his speech at the United Nations (UN) General Assembly, proposed the idea of practicing ‘Yoga Day’.

In his speech, Modi termed Yoga as an ‘invaluable gift of India’s ancient tradition’ and highlighted the importance of yoga for maintaining ‘harmony between man and nature. The draft resolution passed by India was backed by 177 nations and the first International Yoga Day was celebrated on June 21, 2015.

Yoga Day is on June 21. Yoga has become a part of daily life for millions of people worldwide. It has emerged as the most friendly and trusted way to keep fit. The COVID-19 pandemic has disrupted schedules and people who are recovering or have recovered from the infection are still battling weakness and other health issues.

Meditation and yoga under supervision help such people to get back to normal lives faster, according to experts. Online yoga classes have become very popular during the pandemic and it is easy to access expert advice on yoga.

The Permanent Mission of India in New York will be commemorating the 7th International Day of Yoga on June 21, 2021. The celebrations will be marked at a time when COVID-19 pandemic continues to upend the lives and livelihoods of people globally.

Beyond its immediate impact on physical health, the COVID-19 pandemic has also exacerbated psychological suffering and mental health problems, including depression and anxiety, as pandemic-related restrictions continue in various forms in many countries.

This has highlighted the urgent need to address the mental health dimension of the pandemic, in addition to the physical health aspects.

The message of Yoga in promoting – both the physical and mental well-being of humanity – has never been more relevant. A growing trend of people around the world embracing Yoga to stay healthy and rejuvenated and to fight social isolation and depression has been witnessed during the pandemic.

Yoga is also playing a significant role in the psycho-social care and rehabilitation of COVID-19 patients in quarantine and isolation. They are particularly useful in allaying their fears and anxiety.

Recognizing this important role of Yoga, this year’s commemoration of the International Day of Yoga will be focused on “Yoga for well-being”, i.e. how the practice of Yoga can promote the holistic health of every individual.

The celebrations will commence with messages from the President of the United Nations General Assembly and the Deputy Secretary-General of the United Nations, which will be followed by demonstrations of Yoga exercises (asanas) to improve physical, mental, emotional, and spiritual health and an Interactive panel discussion on “Yoga for well-being”.

The theme for International Yoga Day 2021

According to the UN website, the theme for International Yoga Day 2021 is ‘Yoga for well-being’, i.e. how the practice of Yoga can promote the holistic health of every individual.

With the COVID-19 pandemic exacerbating psychological suffering and mental health problems, many people have been embracing Yoga to stay healthy and to fight isolation and depression.

Yoga plays an important role in the psycho-social care and rehabilitation of COVID-19 patients in quarantine and isolation. As per the website, the message of Yoga in promoting both the physical and mental well-being of humanity has never been more relevant.

The World Health Organisation (WHO) has also asked its member states to practice Yoga and has included it in its Global Action Plan for physical activity 2018-30.

The Day will be marked at a time when COVID-19 pandemic continues to upend the lives and livelihoods of people globally.

Beyond its immediate impact on physical health, the COVID-19 pandemic has also exacerbated psychological suffering and mental health problems, including depression and anxiety, as pandemic-related restrictions continue in various forms in many countries.

This has highlighted the urgent need to address the mental health dimension of the pandemic, in addition to the physical health aspects. The message of Yoga in promoting both the physical and mental well-being of humanity has never been more relevant.

A growing trend of people around the world embracing Yoga to stay healthy and rejuvenated and to fight social isolation and depression has been witnessed during the pandemic.

Yoga is also playing a significant role in the psycho-social care and rehabilitation of COVID-19 patients in quarantine and isolation. It is particularly helpful in allaying their fears and anxiety.

Recognizing this important role of Yoga, this year’s commemoration of the International Day of Yoga focuses on “Yoga for well-being” – how the practice of Yoga can promote the holistic health of every individual.

The United Nations offers yoga resources to its personnel and others on the COVID-19 portal’s section on Wellness. The World Health Organization mentions yoga as a means to improve health in its Global action plan on physical activity 2018–2030: more active people for a healthier world.

UNICEF says kids can practice many yoga poses without any risk and get the same benefits that adults do. These benefits include increased flexibility and fitness, mindfulness, and relaxation.

What is yoga and why do we celebrate-

Yoga is an ancient physical, mental and spiritual practice that originated in India. The word ‘yoga’ derives from Sanskrit and means to join or to unite, symbolizing the union of body and consciousness.

Today it is practiced in various forms around the world and continues to grow in popularity. Recognizing its universal appeal, on 11 December 2014, the United Nations proclaimed 21 June as the International Day of Yoga by resolution 69/131.

The International Day of Yoga aims to raise awareness worldwide of the many benefits of practicing yoga. The draft resolution establishing the International Day of Yoga was proposed by India and endorsed by a record 177 member states.

Yoga embodies unity of mind and body, thought and action … a holistic approach [that] is valuable to our health and our well-being. Yoga is not just about exercise; it is a way to discover the sense of oneness with yourself, the world, and nature.”

The resolution notes “the importance of individuals and populations making healthier choices and following lifestyle patterns that foster good health.”

In this regard, the World Health Organization has also urged its member states to help their citizens reduce physical inactivity, which is among the top ten leading causes of death worldwide, and a key risk factor for non-communicable diseases, such as cardiovascular diseases, cancer, and diabetes.

But yoga is more than physical activity. In the words of one of its most famous practitioners, the late B. K. S. Iyengar, “Yoga cultivates the ways of maintaining a balanced attitude in day-to-day life and endows skill in the performance of one’s actions.”

Mother and daughter doing fitness exercises on mat at home - Go Mommy

Yoga poses for Kids-

Here we list yoga poses that are safe and easy to get your children started. Practice regularly and keep fit always.

Mountain Pose

A great pose to begin with, this is the foundation of most standing stretches. Begin with feet planted firmly on the ground, big toes touching but heels slightly apart. Arms should be by your side with hands facing forwards. The back of your head, neck, and back should be straight and aligned. Hold this pose for at least one minute. It will set you up for the rest of your practice.

Upward Salute

In Mountain Pose, take a deep breath in. Upon exhaling, raise the arms up, bringing the palms together overhead. Your shoulders should be in line with your arms. So keep your arms parallel above your head if your shoulders and arms can’t line up when your palms are touching. This is a straightforward pose for children to try and it’s grounding.

Cat Pose

It’s always good to get kids’ imagination going and poses named after animals do just that! For Cat Pose, get down on hands and knees, then curl the spine upwards. This should involve drawing the head and shoulders towards the stomach. Bonus points for the best meow!

Cow Pose

Cow Pose goes hand in hand with Cat Pose; they’re most beneficial when done together in sequence. From Cat Pose, round the spine in the other direction, with shoulders open and head facing upwards.

To get the benefit of this stretch, alternate with Cat Pose, so you would hold each pose for a few seconds before moving into the other. Watch out for this one, once you tell your little ones to get into ‘Cow Pose’ you may hear some mooing!

Child’s Pose

Kids will love this one because it’s named after them! Plus, it helps that it’s a relaxing recovery stretch. Get down onto your knees and rest your bottom on your heels. Separate the knees outwards while bending forward so that the chest can either rest on top of or between the knees.

Arms are either stretched out in front or back towards the feet. You may have to remind your little ones that they can’t stay in this pose for the whole session!

Happy Baby

For even younger children, or those that sometimes act like it, get them into the Happy Baby Pose! Lying on the back, bring the knees into the chest. Hold the outsides of the feet, or shins – wherever is comfortable.

Open the legs a little wider than the torso, bringing the knees towards the armpits. In this position, rock side to side (like a baby.) This will massage the lower back and is sure to get a few gurgles, even from parents!

Tree Pose

Rather than emphasizing flexibility, this pose works on balance. Start off in Mountain Pose and put your weight onto either left or right foot. Bend the opposite knee, lifting that foot. Grab your lifted foot and bring it closer to your groin.

Plant the sole of the lifted foot against the opposite leg at the ankle, shin, or thigh – whichever is most comfortable. At the same time, twist the knee outwards. Toes should be pointing down to the floor.

Get kids to concentrate on a fixed point to keep their balance. After holding for a few seconds, release the foot and lower to the floor. Repeat on the opposite side.

Your little one will enjoy seeing how long they can balance without having to put their foot down. There will be some inevitable giggles as they have to drop their foot a few times at the start.

Cobra Pose

Lying on the floor on your belly, stretch your legs out behind you with the tops of your feet touching the floor. Place the palms of your hands on the floor, under your shoulders.

Your elbows should be pointing to the sky. Squeeze them towards one another and use this momentum to lift your chest off the ground. As you lower yourself out of this pose, exhale. Hissing optional!

Eagle Pose

This one will have your little one all tied in knots! They’ll love the challenge of perfecting this pose and will be sure to have a few giggles. In the Mountain pose, slightly bend both knees and lift one foot.

Try to stay balanced as you cross the lifted thigh over the other. With the toes pointing to the floor, hook the lifted foot around the opposite calf. See if you can get your toes peeking out at the side of the calf.

While still balancing on one foot, stretch your arms straight out in front of you. Cross the opposite arm to the bent leg over the other arm. Bend the elbows so that the forearms lift up.

Your palms should be facing away from one another. Now try crossing the forearms and pressing the palms together. Lift the arms towards the sky and hold for 30 seconds. Now try to untangle yourself!

Corpse Pose

Creep out your kids when you tell them to get into this pose! It may seem like an easy pose, after all, how hard can lying on your back be? Yet, to make this pose effective, you want to achieve total relaxation.

This is often difficult enough in itself. Corpse Pose should always be the last position in a yoga sequence as you wind down. You may need some blankets for this, to prop up your head or drape over yourself. Or, pop a sweater on because relaxing lowers the body’s temperature.

This is the only pose on the list which requires you not to move for the most part, because we know that kids can’t always stay still! But, once they’ve gone through all these poses, they will be glad to rest for a while.

To get into the position, sit on your bottom with feet planted on the ground (with knees bent). With a straight back, lean back onto the elbows and then slowly onto the ground. From there, stretch one leg out after the other.

Make sure feet are facing away from one another, without forcing them. You should feel relaxed and loose. Arms should be stretched away from your body with the palms of the hands facing upwards.

Your head should be resting on the floor and tucked into the back of the neck. Close your eyes, relax the face and let the tongue feel heavy. Concentrate on your breathing, inhaling through the nose and exhaling from the mouth. Stay in this pose for about 5 minutes and try to empty your mind.

To get up, roll onto one side and using the opposite hand, push yourself off the ground into a seated position.

Basic rules for Yoga

  1. Yoga should be done on empty stomach. One needs to wait for at least three hours before practicing yoga, say experts. Avoid sipping tea or coffee while practicing yoga
  2. One should begin with easy yoga poses and then move on to the tough ones.
  3. Relax for 10 seconds at least after each yoga exercise.
  4. Comfortable clothes are essential for practicing yoga.
  5. Yoga must not be practiced on hard ground. Experts advise using yoga mats or a thick bed sheet for yoga.
  6. Morning is said to be the best time for practicing yoga
  7. Food can be taken after an hour of practicing yoga.
  8. It is always better to practice yoga where there is abundant clean air.
  9. It is better to take shower after practicing yoga.
  10. The benefits of yoga can be enjoyed only when one is discipline and regular in practicing yoga.

 

Quotes on Yoga Day-

Yoga is the journey of the self, to the self, through the self.

Yoga is the fountain of youth. You are only as young as your spine is flexible.

You are not just doing some exercise, it is much more. It is to expand your awareness. sharpen your intellect, and enhance your intuitive ability.

Let’s make a posture and not a pose.

Yoga is a light that once lit will dim, the better your practice the better your flame.

Yoga makes you harmonious with nature and teaches you to be joyfully curious about your inner world.

Become friends with happiness and health with yoga and meditation.

Yoga is not about touching your toes, it is what you learn on your way down.

Calming the mind is yoga. Not just standing on the head.

Yoga is the artwork of awareness on the canvas of body, mind, and soul.

Yoga is the art of wasting time without any guilt.

Yoga is a method to come to a nondreaming. Yoga is a science to be in the here and now.

Yoga is a way to freedom.

The body benefits from movement, and the mind benefits from stillness.

Yoga teaches us to cure what needs to be endured and endure what cannot be cured.

 

Covid-19 challenges and how to deal

Covid-19 challenges and how to deal

Covid-19 challenges and how to deal

The enormous scale of the crisis and the impact it is having is naturally causing a lot of fear, uncertainty, and anxiety across the globe. Due to this global population is facing Covid-19 challenges and how to deal is a major problem. Add social isolation, disrupted work and family routines, cabin fever, and economic instability, and it is understandable that our mental health is suffering.

A recent survey found that 45% of adults feel that worry and stress related to coronavirus have had a negative impact on their mental health.

The COVID-19 pandemic and the resulting economic recession have negatively affected many people’s mental health and created new barriers for people already suffering from mental illness and substance use disorders.

During the pandemic, about 4 in 10 adults in various countries have reported symptoms of anxiety or depressive disorder, a share that has been largely consistent, up from one in ten adults who reported these symptoms prior to the pandemic.

Researchers also found that many adults are reporting specific negative impacts on their mental health and well-being, such as difficulty sleeping (36%) or eating (32%), increases in alcohol consumption or substance use (12%), and worsening chronic conditions (12%), due to worry and stress over the coronavirus.

As the pandemic wears on, ongoing and necessary public health measures expose many people to experiencing situations linked to poor mental health outcomes, such as isolation and job loss.

The COVID-19 situation is particularly stressful because it’s hard to predict how things will develop, and our circumstances are changing rapidly. This can leave us feeling powerless like we’re no longer in control of our own lives.

As is the case in many aspects of our lives, there are things we can’t control in this situation. These include the actions and reactions of other people, how long the situation will last, and what might happen in the future.

Although these things might leave us feeling helpless, in reality, there are still a lot of things we have power over in our lives, even during these trying times. Redirecting our energy towards these things will help us deal effectively with this situation.

Community-related risks for mental health-

Since the pandemic was announced, at the community level, there has been disruption of, or more limited access to basic services, such as kindergarten, schools, and routine medical care.

Several countries have seen a re-organization of hospital services, with provisional care (including re-assigning doctors and nurses not usually involved in critical care).

There have been closures, partial closures, or reduced services of inpatient and day-care facilities, with outpatient contacts reduced in some places to emergency cases only. Some hospitals have been unable to accept new inpatients due to the risk of infection.

Questions have arisen on how to deal with the risk of infected patients in closed units infecting staff and other patients. There have been concerns for the possible future lack of adequate resources for mental health services as most resources are directed towards ICU and somatic care.

Importantly, even the activity of child protection services and currently existing programs of support or supervision by youth welfare agencies have been disrupted or interrupted. The lack of access to these basic services can be particularly harmful to vulnerable children and/or families.

Re-direct your energy towards the things you have control over-

  1. Your response to Covid-19: Following the official health guidance like staying at home and washing your hands regularly, is an important action that you have control over. In case you have to go out for groceries and other work keep a safe distance from others and have a bath after returning. It allows you to maintain your own wellbeing, while also contributing to the safety of your community.

By playing your part, you are helping to slow the spread of the virus and protect the most vulnerable in society. For authentic health service-related information visit the official government/ state website or follow those of the World Health Organization.

  1. Worries and Anxiety- Stress and anxiety are often accompanied by an overactive mind, full of circling thoughts and worries. Writing your thoughts down in a journal is a simple, yet highly effective method for calming a frantic mind.

A good place to keep this journal is beside your bed, as it’s often when we are trying to sleep that buzzing thought are the most troublesome.

Steps to effective problem solving

  • Define the problem
  • Think of as many solutions as possible, no matter how silly they may seem
  • Consider the pros and cons of each solution
  • Choose a solution to try
  • Plan how you are going to implement the chosen solution
  • Carry out the solution
  • Review how it went. Were there any problems? What did you learn?
  • Repeat the process if your chosen solution does not solve the problem.

3.Your Social Connections- Social isolation is one of the biggest mental health challenges we are facing with this crisis.

Many people are living alone or away from their support systems, which are usually essential well-being boosters in a time of crisis. We are tactile, social creatures by nature, so a lack of physical contact can be extremely difficult for us to cope with.

Maintaining social connections is crucial to your well-being at this time. Use all the tools available to you – phone or video calls, emails, letter writing, and social media, to stay in regular contact with your friends, family, and communities.

Remember that this period of isolation will end, so use this time to strengthen your connections, rather than letting them fade. You can also pursue your hobby/passion at home so time spent will be best utilized.

Tip for you – A powerful tool that you can make use of at this time is your ability to provide support and reassurance to others. Reaching out could involve sending a card or flowers, doing someone’s shopping, or calling for a quick catch-up.

This is particularly important for people living alone. Think of the people you know who are alone, what small gesture could you make to let them know you’re thinking of them?

  1. Your Self-care- Looking after yourself is an essential part of maintaining your energy levels and your resilience to stress. Airlines advise you to put on your own oxygen mask before helping other people. The same idea goes for self-care – you need to look after yourself first, in order to be there for other people.

Self-care suggestions

  • Eat a healthy diet – Watch out for overeating and over drinking, which are common coping mechanisms in times of stress.
  • Get as much fresh air and daylight as possible. Get outside if you can, but even if it’s through a window, this will give you energy and help you sleep better.
  • Make sure you are getting enough good quality sleep – take time to wind down before bed
  • Exercise regularly – moving your body is a great antidote to stress.
  • Spend time doing things you enjoy – it’s important to give yourself a break and do things that boost your mood.

Tip for you- Try something new. These strange times provide an opportunity for us to break out of our normal routines and try new things. You could start a new project, try a new recipe, learn a new skill or try a new form of exercise.

  1. Your Routine- We are creatures of habit, so disruptions to our usual routines can add stress to what is already a challenging time. Creating a new routine can bring the structure back into your life. It also breaks up your time and prevents the days from blending into each other. Try to get up at the usual time, get dressed as you normally would, and stick to regular mealtimes.

It is also important to recognize that in a time of crisis, you are unlikely to fulfill all your roles and responsibilities in the way you normally would. For example, you may now find yourself parenting and working simultaneously.

Prioritizing your time will ensure that you make time for the important things while being realistic about what you can achieve.

Tip for you- Divide the day. If you are working from home, it is important to create a clear distinction between work and downtime. Exercise is a great way to do this, as it gets you moving and releases tension. If you aren’t working, it is still a good idea to create blocks of time for different activities and allow yourself to wind down in the evenings.

  1. Your Environment- You are more than likely spending a lot of time at home at the moment, so it is worth making your environment as comfortable as possible. Think about how you can make it a more pleasant place to be – can you clean or de-clutter your space, or decorate it with photos or pictures? What about the smells and sounds in your environment, how could you improve these?

This is particularly important if you are isolating yourself and are confined to just one room. If possible, assign different activities to different areas in your room – one corner for working, another for relaxing, listening to music, or reading.

Your Tip- Bring nature inside. A great way to improve an indoor environment is to bring some plant life inside. You could cultivate some seeds on a sunny windowsill, get a houseplant or some potted herbs or cut fresh flowers for a vase. Not only will plants liven up your home, tending to them is a restorative practice that can boost your well-being.

  1. Your Outlook- Maintaining a hopeful outlook in times of fear can be difficult. You might think that the future is bleak, or that being hopeful means you are ignoring the reality of the situation. But having hope is not the same as being optimistic about everything.

The best type of optimism is one that is balanced and realisticBalanced optimism means you can hope for the best while being prepared for the worst.

If you are finding it difficult to feel hopeful about the future, consider the silver linings in this situation. Ask yourself – what is good about what is happening? What are the opportunities here? Perhaps it has allowed you to slow down, spend more time with family or learn and do new things.

Your Tip – Keep a gratitude journal. Take a moment every evening to write down three things from the day that you are grateful for. This could be as simple as the weather, a pleasant chat with a neighbor, or a tasty meal. Research shows that actively focusing on the positive elements of your life can help to change your outlook and improve your well-being and resilience.

Keep an eye on your mental health- During these challenging times, we need to keep an eye on our mental health and look out for those closest to us. There is no doubt that this is a tough situation, and it’s understandable that you might be feeling low or missing your loved ones.

Reaching out and supporting each other is the best way for us to get through this. Remind yourself that this situation will not last forever and that although you may feel lonely, you are not alone. We are all in this together.

Policy responses and considerations;

Throughout the pandemic, leading public health organizations — including the  World Health Organization,  United Nations, and government of major countries — have released general considerations and resources addressing the mental health and well-being of both general populations and specific, high-risk groups during the pandemic.

Most of the countries have taken some steps at both the federal/central and state levels to address the pandemic’s impact on mental health, but with mental health problems on the rise, key issues are likely to persist.

WFP on coronavirus challenges: 'Every country we're operating in is affected by COVID-19'

Looking ahead:

The pandemic has both short- and long-term implications for mental health and substance use, particularly for groups at risk of new or exacerbated mental health disorders and those facing barriers to accessing care.

Phased COVID-19 vaccinations are taking place across the country, perhaps signaling that the end of the pandemic is on the horizon.

However, many of the stressful conditions employed to mitigate the spread of the coronavirus are likely to persist for the near future, given the slow and troubled rollout of vaccinations across the country, instances of people refusing the vaccine due to fear or uncertainty, and the need for vaccinated people to continue taking existing precautions to mitigate the outbreak.

As policymakers continue to discuss further actions to alleviate the burdens of the COVID-19 pandemic, it will be important to consider how the increased need for mental health and substance use services will likely persist long term, even if new cases and deaths due to the novel coronavirus subside.

covid 19 vaccines: India to play crucial part in global manufacturing of Covid-19 vaccines - The Economic Times

Will the vaccines end the covid-19 challenges?

Now that we have a vaccine next question is will the vaccine end the pandemic?

The short answer is YES and the long answer is unless about 80%-90% population is vaccinated pandemic is not likely to end.  Since the virus is contagious and easily transmissible any % is not going to be enough unless about 85% of the population is vaccinated.

The herd immunity threshold estimation varies from 70% to 90%.  In order to return to normal life, the vaccine is crucial for reaching herd immunity.

To achieve a sense of normalcy more than 85% of the population need to get vaccinated. Both of the approved vaccines require two doses within an interval of 30-45 days. Indian companies were the first to announce vaccines for covid-19 and have also given them to many countries as well.

India will play a crucial role globally in vaccine manufacturing since two companies have announced and they have already increased production to cater to Indian needs as well as to fulfill global requirements.

The best way is to protect the vulnerable and the people who have to go to work. We all need to get vaccinated and continue to wear a mask, wash our hands and practice social distancing.

The vaccine presents the disease, but it does not necessarily prevent infection.

 

Nature’s top nutrient-dense foods

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Nature’s top nutrient-dense foods

The key is to eat a balance of highly nutritional foods, that when consumed together, do not contain too much of anyone nutrient, to avoid exceeding daily recommended amounts. That’s especially important when we are thrown out of our usual routines, as so many have been with enforced isolation during the current pandemic.

Imagine the ideal food. One that contains all the nutrients necessary to meet, but not exceed, our daily nutrient demands. If such a food existed, consuming it, without eating any other, would provide the optimal nutritional balance for our body.

Such food does not exist. But we can do the next best thing.

By now you’ve likely heard the term “superfood.” Although there is no scientifically based definition, a portion of food is generally elevated to that status when it offers a high level of nutrients that are particularly beneficial to your health and overall well-being, often linked to the prevention of disease.

Basically, superfoods are very nutrient-dense – the exact opposite of what so much of the typical American diet is made up of today, such as fast food, conveniently packaged foods, sodas, and the like.

In fact, about three-fourths of the U.S. population follows a diet that’s low in vegetables and fruits, yet most far exceed the recommendations for consuming added sugars and sodium.

One of the best ways to improve your physical and mental health, avoid early aging, and reach and maintain your ideal weight is to focus on consuming more nutrient-dense foods and less “junk.”

You’ll be providing your body with the nutrients it dearly needs while boosting its ability to burn fat at the same time. Now, many foods have been referred to as “superfoods,” sometimes due to the marketing of food companies that benefit from promoting them as such.

To clear the confusion and help you live long and live well, below you’ll find the most nutrient-dense foods that truly earn the designation of “superfoods.”

Eating healthy has oodles of positive benefits – for the body and the mind alike. When we eat well we feel good, when we feel good we’re happier, when we’re happier we’re more productive… and the wonderful cycle continues.

Increasingly, shops and restaurants around the world are getting on the healthy eating bandwagon – making it easier for people to treat their bodies right.

There is only a limited amount of food you can eat in a single day. To maximize the amount of nutrients you take in, it makes sense to spend your calorie budget wisely. The best way to do that is to simply eat the foods that carry the greatest amount and variety of nutrients.

The best way to do that is to simply eat the foods that carry the greatest amount and variety of nutrients. These are the most nutrient-dense foods on the planet.

Avocado Oil: The Fatty Acids Your Skin Loves | Ava Jane's Kitchen

Avocados-

Some people still avoid avocados due to their high-fat content, but this exceptionally nutrient-packed fruit contains mostly monounsaturated fat, a healthy type of fat found in studies to increase HDL, or “good” cholesterol, to improve heart health.

As avocados are also high in fiber, the combination helps one feel fuller and more satisfied longer, decreasing the chances of unhealthy snacking.

Eating just one or two avocados a week gives you all the benefits of healthy monounsaturated fats, Vitamin B6, and loads of folate. Check with your local grocer to find out when this spreadable fruit is in season in your area. On toast with salt and pepper or a slice of cheese if you’re that way inclined.

This “super” fruit is also high in vitamin E, an antioxidant many Americans don’t get enough of, along with potassium and magnesium. In fact, avocados provide more magnesium than most fruits in addition to being rich in folates.

Plus, just one cup contains nearly a quarter of the daily recommended value for folic acid. If you find yourself hungry in between meals, consider snacking on a few slices of avocado – it will help you avoid the temptation to turn to unhealthy foods while keeping your metabolism revved up, too.

Health Benefits of Blueberries - University Health News

Blueberries – When it comes to the nutritional value of fruits, blueberries are in a league of their own. Although not as high — calorie for calorie — in vitamins and minerals as vegetables, they’re packed with antioxidants.

Sometimes called nature’s candy, blueberries have a sweet, juicy flavor few can resist, and they’re one of the most nutrient-dense foods on the planet.

They provide benefits for your health that far exceed their tiny size, jam-packed with antioxidants like proanthocyanidin and anthocyanins that have been found in scientific research to aid weight loss. They may also help fight cancer and provide anti-aging benefits to the skin.

Several studies have examined the health effects of blueberries in humans. One study found that blueberries improved memory in older adults. Another study found that obese men and women with metabolic syndrome had a lowered blood pressure and reduced markers of oxidized LDL cholesterol when they added blueberries to their diet.

Blueberries also contain a particularly powerful anti-inflammatory compound called quercetin, a phytonutrient that is known to reduce excess inflammation.

Foods like blueberries that are rich in quercetin can help manage many different types of inflammatory conditions, including the pain of arthritis, allergy symptoms, chronic fatigue, and even heart disease.

Health Benefits of Spinach Juice | How to make spinach juice at home

Spinach-

All leafy greens provide a wealth of nutrients, and spinach, a nutritional powerhouse, maybe the most popular of them all.

In addition to many vitamins and minerals like vitamins A and K, folate, magnesium, and iron, it provides powerful antioxidants that have been linked to disease protection and anti-inflammation.

This nutrient-dense green superfood is readily available – fresh, frozen, or even canned. One of the healthiest foods on the planet, spinach is packed with energy while low in calories and provides Vitamin A, Vitamin K, and essential folate.

The protective benefits of spinach based on its bioactive compounds and phytochemicals, stating that these substances can help lower the risk of disease, DNA damage, and oxidative stress.

They have also been found to positively influence metabolism and even trigger the release of satiety hormones that make one feel fuller after eating a meal. For these reasons, the experts concluded that consuming more spinach may help fight obesity, type 2 diabetes, heart disease, and cancer.

Kale Prizm F1 | All-America Selections

Kale-

This member of the cruciferous family of vegetables is another of the most nutrient-dense foods on the planet. While it’s incredibly rich in nutrients, it contains very few calories at just 33 per cup.

Of all the healthy leafy greens, kale is the king. It is loaded with vitamins, minerals, fiber, antioxidants, and various bioactive compounds.

A 100-gram portion of kale contains:

  • Vitamin C: 200% of the RDI
  • Vitamin A: 300% of the RDI
  • Vitamin K1: 1,000% of the RDI
  • Large amounts of vitamin B6, potassium, calcium, magnesium, copper, and manganese.

Kale is a great plant-based source of calcium, helpful for those who don’t consume dairy when it comes to supporting bone health and a wide range of cellular functions. Plus, kale offers something spinach doesn’t – it’s low in oxalate, a compound that can prevent minerals from being absorbed.

Kale maybe even healthier than spinach. Both are very nutritious, but kale is lower in oxalates, which are substances that can bind minerals like calcium in your intestine, preventing them from being absorbed.

If you’re concerned about high cholesterol, adding more kale to your diet may help you reduce it. It contains more than 40 phenolic compounds which can help reduce high cholesterol levels and fight many other serious medical conditions.

Kale is one of the most nutrient-dense vegetables you can eat, containing large amounts of vitamins, minerals, and cancer-fighting compounds.

Hemp Seeds - By the Pound - Nuts.com

Hemp Seeds –

Hemp seeds make a great healthy snack on their own or can be tossed into a smoothie or sprinkled onto a salad. They are unique as they contain many of the nutrients necessary for maintaining a healthy diet, including a nearly perfect balance of omega 3 to omega 6.

Technically a nut, hemp seeds are very nutritious. They have a mild, nutty flavor and are often referred to as hemp hearts. Hemp seeds contain over 30% fat. They are exceptionally rich in two essential fatty acids, linoleic acid (omega-6) and alpha-linolenic acid (omega-3).

They also contain gamma-linolenic acid, which has been linked to several health benefits. They’re also rich in vitamin E, powerhouses of antioxidants, dietary fiber, and many minerals like magnesium, iron, zinc, Phosphorus, Potassium, Calcium, and copper. In fact, they’re one of the world’s most nutritionally complete food sources.

Hemp seeds are loaded with proteins that are easier to digest than animal proteins. As hemp requires far less carbon concentration, it’s better for the environment, too. These tiny seeds provide nearly 9.5 grams of protein in just three tablespoons.

Hemp seeds can be consumed raw, cooked, or roasted. Hemp seed oil is also very healthy and has been used as a food and medicine in China for at least 3,000 years.

This ideal ratio also provides anti-inflammatory benefits that may help manage the symptoms of chronic diseases like arthritis, metabolic syndrome and type 2 diabetes.

The health benefits of sauerkraut - BBC Good Food

Sauerkraut (Fermented cabbage)-

Fermented foods like sauerkraut are considered to be an outstanding source of probiotics and they’re also incredibly nutrient-dense – just seek out the traditionally fermented type, and avoid the typical canned stuff, as it’s been pasteurized which means that most of the healthy bacteria have been killed off.

At just 27 calories a cup, it’s loaded with vitamin B6, vitamin K, folate, thiamin, and riboflavin. It also provides a third of the body’s needs for vitamin C and is rich in minerals like magnesium, potassium, and iron.

Sauerkraut is very nutritious. It contains many nutrients important for optimal health. One cup (142 grams) provides- Calories: 27, Fat: 0 grams, Carbs: 6 grams, Fiber: 4 grams, Protein: 1 gram, Sodium: 41% of the Daily Value (DV), Vitamin C: 23% of the DV, Vitamin K1: 15% of the DV, Iron: 12% of the DV, Manganese: 9% of the DV, Vitamin B6: 11% of the DV, Folate: 9% of the DV, Copper: 15% of the DV, Potassium: 5% of the DV

Fermenting cabbage to make sauerkraut increases the nutritional benefits while also making it more digestible and providing important probiotics that help create a better balance of gut bacteria.

Sauerkraut is particularly nutritious because it undergoes fermentation, a process during which microorganisms on the cabbage digest its natural sugars and convert them into carbon dioxide and organic acids.

Wild Caught Salmon Pack ~5 pounds for $99, FREE Shipping – FarmFoods

Wild Caught Salmon-

Salmon is one of the most nutritious foods on the planet. This popular fatty fish is loaded with nutrients and may reduce risk factors for several diseases. It’s also tasty, versatile, and widely available.

If you do eat fish, it’s important to note that fatty fish that are least likely to contain mercury and other contaminants, such as wild-caught salmon, can provide many important nutrients that are beneficial to your health.

Salmon is rich in long-chain omega-3 fatty acids that provide significant anti-inflammatory properties in addition to benefiting your waistline, which has been shown to reduce inflammation, lower blood pressure and decrease risk factors for disease.

Salmon is also rich in high-quality protein that can help maintain muscle mass during weight loss and the aging process. It’s an excellent source of B vitamins, which work together to maintain optimal function of the nervous system and brain.

Your body requires protein to heal, protect bone health and prevent muscle loss, among other things. Salmon provides 22–25 grams of protein per 3.5-ounce serving. Salmon is an excellent source of several B vitamins, which are needed for energy production, controlling inflammation, and protecting heart and brain health.

Salmon is an excellent source of B vitamins. B vitamin content in 3.5 ounces (100 grams) of wild salmon: Vitamin B1 (thiamin): 18% of the RDI, Vitamin B2 (riboflavin): 29% of the RDI, Vitamin B3, niacin): 50% of the RDI, Vitamin B5 (pantothenic acid): 19% of the RDI, Vitamin B6: 47% of the RDI, Vitamin B9 (folic acid): 7% of the RDI, Vitamin B12: 51% of the RDI.

Fresh Watercress - Shop Lettuce & Leafy Greens at H-E-B

Watercress-

Watercress is an often overlooked leafy green that packs a powerful nutrient punch. Although in appearance it more so resembles a type of lettuce or spinach, watercress is actually a member of the Brassicaceae family of veggies, which also includes Brussels sprouts and cabbage.

Nutrient density is a measure of the nutrients a food contains in relation to how many calories it provides. Therefore, watercress is an extremely nutrient-dense food.

One cup (34 grams) of watercress contains the following: Calories: 4, Carbs: 0.4 grams, Protein: 0.8 grams, Fat: 0 grams, Fiber: 0.2 grams, Vitamin A: 22% of the Reference Daily Intake (RDI), Vitamin C: 24% of the RDI, Vitamin K: 106% of the RDI, Calcium: 4% of the RDI, Manganese: 4% of the RDI.

Amongst its many benefits, watercress may:

  • Reduce the risk of breast, colorectal, and other cancers
  • Reduce the risk of Alzheimer’s and help brain health
  • Lower “bad” LDL cholesterol and protect against heart disease
  • Boost athletic performance
  • Protect against osteoporosis and improve bone health
  • Boost eye health and protect against cataracts
  • Boost collagen production for more beautiful skin.

Watercress is packed with plant compounds called antioxidants that protect against cell damage caused by free radicals, which are harmful molecules that lead to oxidative stress. Oxidative stress has been associated with several chronic illnesses including diabetes, cancer, and cardiovascular disease.

You can eat this delicate, peppery-tasting veggie raw, such as in salads, and in fact, eating it raw is one of the best ways to get the most nutrition out of watercress. You can also add it to soups and stews, add it to smoothies for a peppery kick, and really use it in any recipe that calls for a leafy green.

Eating watercress may be beneficial for heart health in several different ways-

  • Watercress is a cruciferous vegetable
  • Antioxidants improve heart health
  • Dietary nitrates boost blood vessel health
  • Watercress may lower blood pressure and Cholesterol
  • Watercress contains many minerals necessary for bone health, including calcium, magnesium, potassium, and phosphorus
  • High vitamin C level boosts the immune system by increasing the production of white blood cells that fight infections
  • Nutrient density may aid weight loss.

Fresh Garlic by Abhyuday Exim, fresh garlic, INR 90 / Kilogram ( Approx ) | ID - 3765867

Garlic-

Garlic provides powerful anti-infection properties while boosting the immune system to help prevent catching the flu or a cold. It can also lower high cholesterol and blood pressure, and even reduce the risk of heart disease and cancer.

Garlic is a plant in the Allium (onion) family. It is closely related to onions, shallots, and leeks. Each segment of a garlic bulb is called a clove. There are about 10–20 cloves in a single bulb, give or take. However, the main use of garlic was for its health and medicinal properties.

Garlic is a natural wonder that can add delicious flavor and powerful health benefits to all sorts of dishes. It’s the most effective broad-spectrum antimicrobial agent with 39 different anti-viral, -fungal, and -bacteria agents while providing an excellent source of vitamin B6, vitamin C, selenium, and manganese.

Garlic is highly nutritious but has very few calories. It’s also a good source of minerals like calcium, phosphorous, potassium, copper, and iron.

One clove (3 grams) of raw garlic contains  Manganese: 2% of the Daily Value (DV), Vitamin B6: 2% of the DV, Vitamin C: 1% of the DV, Selenium: 1% of the DV, Fiber: 0.06 grams. Decent amounts of calcium, copper, potassium, phosphorus, iron, and vitamin B1. This comes with 4.5 calories, 0.2 grams of protein, and 1 gram of carbs.

Other important benefits are –

  • Garlic supplements are known to boost the function of the immune system.
  • Human studies have found garlic supplements to have a significant impact on reducing blood pressure in people with high blood pressure.
  • Garlic can lower total and LDL
  • Garlic contains antioxidants that support the body’s protective mechanisms against oxidative damage from free radicals that contribute to the aging process.
  • With the beneficial effects on important risk factors like blood pressure, it makes sense that garlic could help you live longer.
  • People with heart disease who took garlic oil for 6 weeks had a 12% reduction in peak heart rate and better exercise capacity.
  • Garlic appears to have some benefits for bone health by increasing estrogen levels in females, but more human studies are needed.

AllThatGrows Beetroot Seed -Pack of 50: Amazon.in: Garden & Outdoors

Beet –

Beetroot (Beta vulgaris) is a root vegetable also known as red beet, table beet, garden beet, or just beet. Beets provide a wealth of health benefits, including being one of the few sources of a phytonutrient called betalain.

Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance. Many of these benefits are due to their high content of inorganic nitrates.

This compound is what gives them their red color and is associated with their ability to

reduce the risk of cancer. The beetroot and greens are rich in magnesium, potassium, iron, phosphorous, beta-carotene, folic acid, fiber, and vitamins A, B, and C.

The main plant compounds in beetroots are:

  • Betanin. Also called beetroot red, betanin is the most common pigment in beetroots, responsible for their strong red color. It is believed to have various health benefits.
  • Inorganic nitrate. Found in generous amounts in leafy green vegetables, beetroots, and beetroot juice, inorganic nitrate turns into nitric oxide in your body and has many important functions.
  • Vulgaxanthin. A yellow or orange pigment found in beetroots and yellow beets.

Beetroots are delicious raw but more frequently cooked or pickled. Their leaves — known as beet greens — can also be eaten. There are numerous types of beetroot, many of which are distinguished by their color — yellow, white, pink, or dark purple.

Beets mainly consist of water (87%), carbs (8%), and fiber (2–3%). One cup (136 grams) of boiled beetroot contains fewer than 60 calories, while 3/4 cup (100 grams) of raw beets boasts the following nutrients:

Calories: 43, Water: 88%, Protein: 1.6 grams, Carbs: 9.6 grams, Sugar: 6.8 grams, Fiber: 2.8 grams, Fat: 0.2 grams.

  • Raw or cooked beetroot offers about 8–10% carbs.
  • Beetroots should not have a major effect on blood sugar levels because the total carb amount in each serving is low.
  • Lowers Blood pressure.
  • Increases exercise capacity.
  • Contains Folate (vitamin B9). One of the B vitamins, folate is important for normal tissue growth and cell function. It’s particularly necessary for pregnant women.
  • Contains Manganese. An essential trace element, manganese is found in high amounts in whole grains, legumes, fruits, and vegetables.
  • Contains Potassium. A diet high in potassium can lead to reduced blood pressure levels and positive effects on heart health.
  • Contains Iron. An essential mineral, iron has many important functions in your body. It’s necessary for the transport of oxygen in red blood cells.
  • Contains Vitamin C. This well-known vitamin is an antioxidant that is important for immune function and skin health.

Where to Buy Chili Seeds - Chili Pepper Madness

Chili peppers –

Chili peppers are high in healthy flavonoids and carotenes. They provide 108 percent of the daily requirements for vitamin C in just one tablespoon to help the body resist infection and fight off free radicals.

Chili peppers (Capsicum annuum) are the fruits of Capsicum pepper plants, notable for their hot flavor. Chili peppers are primarily used as a spice and can be cooked or dried and powdered. Powdered, red chili peppers are known as paprika.

If you like spicy foods, you’ll be happy to learn that chili peppers are also very nutrient-dense. Chili peppers provide some carbs and offer a small amount of protein and fiber.

Like all peppers, they contain an antioxidant called capsaicin that gives them their kick, promotes health, and even boosts the metabolism and, research shows even may aid weight loss. They can even stimulate certain chemicals in the brain that help decrease hunger.

The nutrition facts for 1 tablespoon (15 grams) of raw, fresh, red chili peppers are:

Calories: 6,  Water: 88%, Protein: 0.3 grams, Carbs: 1.3 grams, Sugar: 0.8 grams, Fiber: 0.2 grams, Fat: 0.1 grams.

Chili peppers are only eaten in small amounts, so their contribution to daily intake is minuscule but are rich in various vitamins and minerals.

Vitamin C. Chili peppers are very high in this powerful antioxidant, which is important for wound healing and immune function.

Vitamin B6. A family of B vitamins, B6 plays a role in energy metabolism.

Vitamin K1. Also known as phylloquinone, vitamin K1 is essential for blood clotting and healthy bones and kidneys.

Potassium. An essential dietary mineral that serves a variety of functions, potassium may reduce your risk of heart disease when consumed in adequate amounts.

Copper. Often lacking in the Western diet, copper is an essential trace element, important for strong bones and healthy neurons.

Vitamin A. Red chili peppers are high in beta carotene, which your body converts into vitamin A.

Chili peppers are high in healthy flavonoids and carotenes. They provide 108 percent of the daily requirements for vitamin C in just one tablespoon to help the body resist infection and fight off free radicals.

Despite their burning taste, chili peppers have long been considered a healthy spice. Capsaicin, the chemical in chili peppers that makes them hot, is used as an analgesic in topical ointments, nasal sprays, and dermal patches to relieve pain

Turmeric: A Heart Healthy Pre-Workout Alternative | John Douillard's LifeSpa

Turmeric-

Turmeric is the spice that gives curry its yellow color. It has been used in India for thousands of years as a spice and medicinal herb. Recently, science has started to back up what Indians have known for a long time — it really does contain compounds with medicinal properties.

This superstar is a bright yellow-hued spice that is often used in Indian dishes such as curry. It has a long history of medicinal use in traditional Ayurvedic medicine, and in more recent years, its benefits have been well-documented in scientific studies.

Turmeric may be the most effective nutritional supplement in existence. Many high-quality studies show that it has major benefits for your body and brain.

Turmeric provides powerful anti-inflammatory properties to help battle inflammation that can help reduce the risk or improve a wide range of conditions. Now, inflammation is an essential part of the body’s processes, helping to battle foreign invaders and repair any damage left behind.

These compounds are called curcuminoids, the most important of which is curcumin. Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant. However, the curcumin content of turmeric is not that high. It’s around 3%, by weight.

Most of the studies on this herb are using turmeric extracts that contain mostly curcumin itself, with dosages usually exceeding 1 gram per day. Curcumin is also fat-soluble, so it may be a good idea to take it with a fatty meal. In addition, curcumin boosts the activity of your body’s own antioxidant enzymes.

Curcumin can also boost the body’s antioxidant capacity to help battle free radicals that can damage cell membranes. This oxidative damage is believed to be one of the mechanisms behind aging and all sorts of diseases.

Following are the health benefits of Turmeric-

  • Curcumin improves brain function and lowers the risk of brain disease
  • Curcumin lowers the risk of heart disease
  • Turmeric can help prevent cancer
  • Curcumin may be useful in preventing and treating Alzheimer’s disease
  • Arthritis patients respond very well to Curcumin supplements
  • Studies show that Curcumin has incredible benefits against depression
  • Curcumin helps fight against age-related chronic disease.

Fun with Funghi Garnish Your Meals with Mushrooms

Mushrooms-

Mushrooms not only add a tasty, earthy flavor to dishes, but they also provide some of the most powerful medicinal benefits of all foods, from enhancing weight loss efforts to fighting heart disease and cancer.

White mushrooms are the most cultivated type of mushroom in the world. Aside from being very low in calories, they offer multiple health-promoting effects, such as improved heart health and cancer-fighting properties.

Like most mushrooms, white mushrooms are low in calories but pack plenty of nutrients.

One cup (96 grams) of whole white mushrooms provides- Calories: 21, Carbs: 3 grams, Fiber: 1 gram, Protein: 3 grams, Fat: 0 grams, Vitamin D: 33% of the Daily Value (DV), Selenium: 16% of the DV, Phosphorus: 12% of the DV, Folate: 4% of the DV.

Consuming them will get you over a dozen vitamins and minerals, including magnesium, zinc, potassium, and copper, as well as some B vitamins like folate.

Due to their exposure to UV rays or sunlight, mushrooms are a natural, non-animal source of vitamin D2 that’s capable of increasing blood levels of this vitamin as effectively as a supplement — and white mushrooms are no exception.

Your body turns vitamin D2 into the active form of vitamin D, which it needs to absorb calcium and keep your bones healthy. Mushrooms are also loaded with fiber to help keep you feeling fuller longer, preventing unhealthy snacking.

Nature’s top nutrient-dense foods

In this post Nature’s top nutrient-dense foods part I is explained. Part II will be published very shortly.

Look out for our second post on Nature’s top nutrient-dense foods.

 

Secret Recipes for Glowing Skin

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Secret Recipes for Glowing Skin

In today’s post, we have shared a few secret recipes for glowing skin. Here are some of the best and simplest beauty secrets from around the world for staying naturally gorgeous. We guarantee that adding them to your daily beauty regimen will have you looking like you’ve just had a spa treatment.

When it comes to your skin and skincare, you want only the best. With our information on skincare, in this post, you’ll learn the best skincare techniques (and which are truly worth it), as well as which moisturizers, face washes, cleaners, and more, will serve you.

10 Home Remedies For Get Clear Skin Slide 3, ifairer.com

Click here for Simple habits to have flawless skin

You don’t have to live at the spa, spend money on expensive products, or change everything about your beauty routine in order to have a glowing, healthy complexion. Here, dermatologists share the simple secrets to achieving perfect skin.

Sleep at least 7 hours daily- If you’ve ever woken up with dark circles under your eyes, you already know what research has shown—that a lack of sleep can contribute to periorbital hyperpigmentation.
Alternating hot and cold face packs- They give you a healthy complexion, increase blood circulation, improve skin elasticity, and saturate your skin with moisture. Simply dip a soft towel in very warm water and place it on the face, then repeat the same procedure using cold water. Repeat this alternating technique several times.

The secret recipe to glow skin is in rice water so whether you like rice or not, boil it and keep the water aside. Rich in vitamins and minerals, rice water is a fantastic beauty tip for both perfect skin and hair: a secret known for centuries by flawless-skinned Japanese Geishas.

So easy: simply boil organic rice in distilled water, then keep the excess water in a lidded glass jar and store it in the refrigerator. Once cooled, rice water is the cheapest proven potent ingredient for perfect skin and super-shiny hair.

Alternatively- Grind white rice in a blender or coffee grinder. Add enough warm water to create a paste with a yogurt-like consistency. Wet your face, and use your fingertips to massage the cleanser into your skin. Rinse well.

Perfect skin- Wash your face and use the rice water as a toner on a cotton pad.  Rich in a complex of B vitamins, rice water helps promote cell growth, stimulates blood flow, slows down the aging process.

Rice water will help tighten pores and moisturize the skin. Rice water also benefits from antioxidant and UV-absorbing properties, along with an ability to prevent hyperpigmentation and age spots (thanks to its ability to naturally bind occurring copper in the skin).

For an even better result, add Renu 28 on the skin as it will help stimulates further the skin’s anti-oxidants. Patients with chronic inflammation of the skin saw a 20% improvement after taking 15-minute baths filled with rice water twice a day.

The soothing nature of rice water makes it an effective natural remedy for painful or irritating skin conditions or other rashes.

Dream hair- Use rice water after shampooing, leave it for a few minutes, then rinse well. the rice proteins fill in the cracks and strengthen the hair shaft for ultra-smooth and seriously shiny hair, all with no nasties.

A health secret recipe- Rice water contains 8 essential amino acids, which form the building blocks for tissue and muscle regeneration, and is therefore extremely beneficial for overall health. Rice water can be used very efficiently to heal an upset stomach after food poisoning – Health and beauty secret at the same time. Let’s strive to perfect skin.

Top 10 Foods Good for Skin | Shape

Click here for Homemade tips for glowing skin

We all dream of flawless, glowing skin, but with new products constantly hitting the shelves and the seemingly endless skin care advice out there on the Internet, it’s not always easy to figure out the skincare routine that’s going to work best for you.

You know the basics — drink plenty of water, get enough sleep, and wash your face, but what about everything in between? Luckily, there’s no need to shell out tons of cash on any magical procedures or expensive creams to achieve flawless skin.

But there’s nothing that healthy food cannot help with. Eating healthy is literally the easiest and most convenient way to achieve perfect skin. And if you are wondering how to get back a glowing, healthy skin after the wear and tear of lockdown, your kitchen pantry itself has all the answers!

Here are homemade remedies and tips that can help you achieve glowing skin at home. All of these items should be easily available to you, and their application and use are also just as simple.

Foods you can include in your diet for healthy glowing skin:-

Turmeric- This spice is like gold, given the benefits it has in store for you. First off, turmeric is rich in anti-bacterial properties as well as antioxidants. These are elements required to achieve glowing skin.

Additionally, turmeric also contains curcumin, an anti-inflammatory agent that can help you get rid of puffiness and pimples. Turmeric can also help stave off dull skin as well as make it look rejuvenated.

Avocado- Packed with antioxidants like lutein and beta carotene, avocados help soften the skin as well as hydrate it if applied topically. You can use a moisturizing mask of avocado with 1 teaspoon honey to reap the benefits of this super fruit. You’ll feel the difference instantly.

Avocados are delicious in every form. However, did you know that avocado has great skin benefits as well? The fruit contains anti-inflammatory agents. It can help with several derma issues such as dry skin, damaged skin, as well as chapped skin, among others.

Orange peel- Oranges are a rich source of vitamin C, which majorly helps with detoxification. Regular consumption of oranges as a fruit or even in juice form can help you get rid of toxins and rejuvenate your body.

The peel of the orange actually contains more vitamin C than the orange itself. The peel contains antimicrobial and antibacterial properties so using it regularly in face packs will give you clear and brighter skin in no time.

However, if you want targeted treatment, you can use an orange peel in various ways. For starters, it prohibits the growth of melanin, which can, in turn, give you glowing skin.

All you need is 1 tablespoon of orange peel powder and 2 tablespoons of yogurt to do the trick. You can also add 1 tablespoon of sandalwood powder and 1 tablespoon of walnut powder to 1 tablespoon of orange peel powder with a few drops of lemon juice and rose water to get bright skin.

Besan ( Chickpea flour)- Exfoliating your skin is among the first steps one needs to take towards attaining glowing skin. Besan, or chickpea flour, acts as a great natural exfoliator that helps get rid of dead cells. This means a new layer of your skin comes into play, which leaves you looking glowing. The best way to use besan is to incorporate it in an easy homemade mask.

Pumpkin-  Pumpkin has it all – antioxidants, vitamins (A and C), and minerals. Pumpkins are rich in zinc which is vital in the creation of new skin cells, and also helps regulate oil production, improve skin tone and reduce the appearance of open pores.

All you have to do is eat a handful of pumpkin seeds to brighten your complexion and get the glow you’ve always wanted. You can also apply a DIY face mask of 3 teaspoons pumpkin, ½ teaspoon honey, and ½ teaspoon milk for 15-20 minutes.

Aloe vera- People have used aloe vera for thousands of years for healing and softening the skin. It’s found in most remedies that treat skin issues of all kinds.

It contains vitamins and antioxidants that don’t stop at giving you glowing skin but also help prevent acne and wrinkles, keep skin hydrated and improve it. In fact, if you ever get sunburnt, there is no better treatment than an aloe vera application.

Strawberries- Being rich in alpha-hydroxyl acid, strawberries help get rid of dead skin cells. Strawberries also boost up collagen production, minimize fine lines and wrinkles due to the presence of vitamin C.

Also, omega-3 fatty acids present in strawberries help lighten the skin tone. Wondering how to reap the benefits of this wonder fruit? Add 1 tablespoon cocoa powder and 1 tablespoon honey to mashed strawberries and apply on your face for 15 minutes to get glowing skin.

Honey- This golden potion is great for your health when taken internally and externally. Honey works as an excellent moisturizer. It has several anti-bacterial properties that can keep infections at bay and reduce scars and pimples, giving you a spotless complexion.

It also has bleaching properties that help to fade pigmentation and can leave you with glowing skin.

Coconut Oil- From hair to toe, if there are any external troubles, coconut oil can help you with them! Thoroughly exfoliating your skin and leaving it just like that can lead to dry skin, enlarged pores, and many other skin issues.

It’s also extremely important for you to moisturize after exfoliation, and coconut oil is known for its moisturizing properties. It contains antioxidants and fatty acids and can reduce inflammation and acne. It can also act as an excellent moisturizer, cleanser, and sunscreen. Add all these together, and you have healthy glowing skin.

Beetroot- This pink-colored fruit comes loaded with vitamins and minerals which make you glow instantaneously. Its anti-inflammatory property prevents outbursts of acne and pimples. Just applying beetroot juice as a face mask gives your complexion a pinkish tinge and a radiant look.

If you include beetroot as a part of your skincare routine, you’ll note that all the dark spots and blemishes will disappear in 5 weeks or so, especially due to the iron, potassium, niacin, copper, and vitamin C content.

You can also drink a glass of beetroot juice to purify the blood from within and cleanse the toxins, leaving you with a healthy glow on your face.

Cucumber- When we think of cucumber and skincare, our mind first jumps to putting slices on the eyes during a facial.

The reason this is done is not just because of the cooling properties that this vegetable possesses; it also has the same pH level as our skin, hence it helps to replenish the skin’s protective layer, get rid of darkness or dull skin, and also reduce swelling or puffiness.

Carrots- Carrots are a powerhouse for glowing skin due to a large amount of beta carotene that helps prevent the degeneration of cells, slows aging, and makes your skin glow. The vitamin A found in carrot juice also helps keep body tissue, eyes, bones, and teeth healthy.

Carrots also have a large amount of vitamin C, which promotes collagen growth, reduces acne and dark spots. Boost your beauty by slurping on a glass of carrot juice or add it to your salads.

Coffee- Coffee is gaining a reputation as an ingredient for skin remedies. Your morning energy elixir is very rich in antioxidants, which contain phenols that help fight foreign objects that can damage your skin.

Mix one tablespoon of coffee with one tablespoon of honey, and apply it to your face and neck. While the coffee exfoliates, the honey moisturizes, thus helping you achieve the glowing skin you’ve always wanted. This mask can be applied all over the body.

Potato- Potato works as a natural bleaching agent and hence can be used for skin lightening. All you have to do is apply a face mask of grated potatoes on your face for around 30 minutes.

Potato also helps get rid of dead skin cells, sunburns, dark spots, blemishes, and dark circles. You can simply squeeze the juice of a potato in a bowl and use it on your face or apply thin slices of potato directly.

Lemons- Lemons are packed with vitamin C, vitamin B, and phosphorous – an amazing food to make your skin glow. The natural acids of lemon gently remove dead skin cells and lighten age spots. Lemon cleans the pores without stripping the skin of its natural oil balance since it contains citric acid in high amounts.

Mix a spoon of lemon juice with egg white and grape juice extract to make your skin smooth and glowing, or squeeze out just some fresh lemon juice and use it on the affected area to get flawless skin.

Tomato- While one uses tomatoes in face packs in reviving the glow on dull skin and as a remedy for sunburn, tomato when added to juices or had as is in salads, can repair the skin damage. Tomatoes contain lycopene, which is also used for facial cleansers.

Easy Summer Fruit Salad - Craving Home Cooked

 

How to Lose weight naturally

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How to lose weight naturally

Losing weight is probably the biggest problem many of us face on a daily basis. It is possibly the favorite New Year’s Resolution along with giving up smoking.  It is one of the hardest things to achieve and stay positive at the same time. Losing weight naturally is better for you than any fad or crash dieting program. Fads and crash diets make you lose fluid and muscle tone first, that is why it is so hard to keep the weight off. By changing your eating habits and doing more exercise the weight will gradually disappear. You don’t have to do everything at once either. Cut some things back first; limit your chocolate bars to one or two a week instead of one or two every day. Little goals are easier to reach than that huge goal of twenty or thirty kilograms. Be nice to yourself and have a treat outside of the home instead of keeping tempting ice cream in the freezer.

Set goals

Set yourself goals that you will be able to achieve. Don’t make your entire weight loss one goal. Split it up into achievable amounts. Attempt to lose 10 kilos at a time and you can start by setting smaller goals to gradually change your eating habits. If you set yourself goals that you are able to achieve with a little extra effort you will find yourself reaching them and setting more. Don’t be over-ambitious and set yourself goals that are unattainable and end up feeling discouraged and depressed and give up and go back to your old eating habits. It is all about eating the right foods and not starving yourself or exercising like a maniac and being sick to reach that goal.

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Keep a food  diary

When you want to lose weight one of the easiest to track when and where you are eating is to keep a food diary. If you write down everything you eat and drink every day when you come to a plateau and can’t seem to lose any more weight or inches, see if you are overeating at times of the day, or if there is some way to change your eating habits. Some people find it better to have the main meal at lunchtime and have a smaller meal at night. The afternoon gives you more time to use the energy from the food you have eaten.

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Include more exercise

Exercise is the best way apart from eating less to lose weight naturally. There are many easy and quick ways to include more exercise into your day.

  Walk to work-if possible or walk to the next bus stop or hop off one stop sooner

  Use the stairs-even if you work on the 10th  floor, you can walk up a couple of floors each day

  When you are going to park your car, make sure you are parking it on a long-distance from a shopping spot that can also help you to lose weight and make you healthy

  Join a walking club-many town have walking clubs that walk over the city or drive to a central place and walk from there or you can form a club and invite friends and relatives to the club

  Join a gym-some people thrive on going to the gym, others don’t. If it suits your lifestyle this can be a great starting point for more exercise

  Walk the dog-always a great treat for them. Get in the habit of a daily walk or ball game in the park

  Get an exercise partner-it is always easier to exercise with another person

You can keep each other motivated on those days you really don’t feel like exercising. Play with the kids-kick a ball around with the kids in the park, shoot some hoops, it all adds up and you will be surprised how much exercise you can get in half an hour of kicking a soccer ball.

Shop better

Forget about packaged foods and go for fresh fruit and vegetables and unprocessed foods. If it has more than 5 ingredients or an ingredient you can’t pronounce, put it back on the shelf.

  Eliminate all packaged bakery products-cakes, biscuits, cookies

  Buy fresh fruit and vegetables to snack on instead of cakes and cookies

  Shop on a full stomach

  Make a shopping list and stick to it

  Beware of low-fat alternatives-a lot of low-fat food products contain higher amounts of sugar and sodium. Many low-fat dairy products are full of sugar to give you the same taste as full-fat products. It is often better to eat less of the full-fat product and skip the low-fat alternative.

How to lose weight naturally

Important ways to show how to lose weight naturally

Change eating habits

Eat breakfast

One of the most important ways to lose weight is to start eating breakfast every day. Skipping meals is not the way to lose weight. By all means, eat less but eat regularly.

Eat slower

By eating slower it gives your brain time to recognize that you getting full. You will find that you eat less and will still feel full.

Eat more fresh fruit and vegetables

The more colorful fruit and vegetables (rainbow color) you eat the more vitamins and minerals you are getting. Fruit contains antioxidants that are good for us and it is found in colorful fruit like blueberries.

Eliminate processed foods

The processed foods we eat are full of fast-acting carbohydrates that contain loads of sugar, sodium, and sometimes fat. A lot of baked goods contain Trans fat that is not good fat. Olive oil and the natural fats from lean meat are good for us. They keep our joints in good condition and we need a certain amount each day.

Eat more fish

Oily fish contains good omega fats that are important for our good health and they help to lower cholesterol.

Eat more fiber

Fiber is the stuff that makes you feel fuller longer and gives you a healthy bowel. It helps remove any excess fat from your system and is a vital part of a good healthy diet. If you don’t think you are getting enough fiber add oats to your breakfast, sprinkle bran on cereal, and add dried peas and lentils to soups and vegetable dishes.

Add vegetarian meals

Have a couple of vegetarian meals each week. You will be surprised at the variety of meals that you can make for the whole family. Avoid meat substitutes but have eggs instead of meat, include dried pulses or nuts for protein. Replace a meat meal with hard cheese and a fresh salad full of greens, fresh herbs, tomatoes, cucumber, celery, and olives.

Eat less meat

Reduce the portion size of lean meat. Your plate should be 2/3 to ¾ vegetables and the rest lean protein. Meat is still important for iron and other minerals but you will notice that you will feel less bloated by eating less red meat. Try to eat red meat medium to rare as it is easier to digest.

Eat less saturated fats

Saturated fats are found in processed and packaged foods and stay as fat in our body. These are the fats that make the bad cholesterol and contribute to heart disease.

Reduce fast-acting carbohydrates

By removing these from your diet you will feel fuller longer and have a lower chance of becoming a diabetic. These carbohydrates cause insulin levels to spike and raise your blood sugar.

  Replace rice and pasta in soups with barley and dried pulses like lentils, split peas, kidney beans, broccoli beans, haricot beans, lima beans, or cannellini beans

  Choose grain bread products with higher fiber content

  Make a barley risotto, a lovely nutty flavor, and add your favorite veggies like mushrooms and asparagus, some lean cooked chicken or prawns

Eat food with a lower GI

Food that has a lower GI will keep you satisfied longer as it takes your body longer to break it down. Most calorie counters have a GI list included and lots of supermarket products like yogurt have a GI listed on the packaging.

Use less salt and more herbs and spices

Using less salt will lower your blood pressure and stop you from reaching for unsuitable fizzy drinks, sodas, and cordials. Add flavor to food by using herbs and spices to make your taste buds zing. If you add chili to meals it can increase your metabolism that aids in weight loss.

Healthy drinks

Choose healthy drinks in your eating plan. Water is great and sometimes if you feel hungry you are actually thirsty. So have a glass of water and see if you still feel hungry. If you can’t come at drinking 2 liters of water every day you can drink other things.

  Iced tea-make a liter of black tea, add lemon juice or mint leaves and ice cubes for a refreshing drink

  Green tea is a great drink as it contains lots of antioxidants

  Clear broth made from meat and vegetables-this is like making stock and it can be flavored with your favorite herbs and spices

Select from fat-releasing foods

Indulge in fat releasing foods-they will stop you from feeling deprived and binging on higher-calorie foods. Some foods help more than others in eliminating fat from our diets and they are healthy alternatives. Food containing protein, fiber, and vitamin C is a good start

  Honey-at just 64 fat-releasing calories in one tablespoon, drizzle over natural yogurt and fresh fruit

  Eggs-have only 70 calories and are full of fat-releasing protein. Sprinkle with chives for an even more elegant treat

  Part-skim ricotta cheese-has just 39 calories in one ounce of this food, packed with fat-releasing calcium. Dollop over a bowl of fresh fruit for dessert

  Dark  chocolate has  about  168  calories  in  a  one-ounce  square,  but  it’s packed with fat-releasing fiber

  Shrimp-good omega oils and just 60 calories in 12 large.

Eat at home more

By eating at home you are more able to control what is on your plate and you won’t be tempted by rich creamy sauces and calorie-laden desserts. You can always use going out for a meal as a treat but you may find that the food is too rich and fatty and disagrees with you and makes you feel bloated and nauseous.

If you do pine for taking away occasionally choose wisely and select the better choices.

  Choose from salads with oil-free dressings

  Say no to mayonnaise and creamy dressings

  Pick a cheese-free pizza or a low-fat cheese one

Eat less more often

Use a smaller plate

Serve your meal on a bread and butter plate instead of a dinner plate. It looks like you are eating more as your plate is fuller. Don’t heap your old size meal on the plate, it defeats the purpose. By eating less and using a smaller plate it does not look like you are depriving yourself.

Five small meals a day

Use the smaller plate and have 5 small meals a day.

  You will never be starving and eat more than you need

  Divide your calories over the 5 meals

  Have a bigger breakfast to start your day

Healthy snacks

Only buy healthy snacks to keep in the house.

  Replace ice cream with frozen yogurt

  Replace crisps with raw nuts

  Make your popcorn that is butter free

  Make up a plate of fresh vegetables with a tasty no oil dressing. Choose from lettuces, red, green, and yellow peppers, spring onions or shallots, carrot and celery sticks, sliced mushrooms,

Food

  One less biscuit with coffee

  An extra piece of fruit a day

  A colorful vegetable with dinner

  Less coffee

  Cut out one thing at a time

Exercise

  Walk around the block every day

  Do some gardening every week

  Walk the dog at the weekends

  10 minutes more exercise each day

  Buy a pedometer and add 1000 steps to your day

Eating

  Eat breakfast every day

  Have 3 meals and 2 snacks each day

  Use a smaller plate for dinner at night

  Eat slower and savor the taste of your food

  Don’t eat in front of the television

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The power of positive thinking

Never underestimate the power of positive thought. It can turn your mood around and give you a jump start to weight loss. Start off by liking yourself regardless of your size. Find something you like about yourself, maybe you have beautiful long hair, gorgeous eyes, these ankles, great legs. Whatever it is, turn your negative obesity into a positive fact about yourself. There are ways to keep positive.

  Find a mantra you like and repeat it a number of times each day. Something like “I will lose weight”, “I am getting healthier” and “I am feeling better”.

  Find time to meditate or sit quietly each day and just be by yourself. Focus on yourself and not your partner and the kids. You will also sleep better by doing this.

Conclusion

Losing weight the natural way is never going to be easy or very fast but you will gradually lose weight, feel better and look at life from a different perspective. By changing a few aspects of your lifestyle at a time you won’t feel like you are on a diet. You are starting to eat healthier and do more exercise and by doing this you will lose weight.

You will find it easier to exercise with a partner, for motivation and encouragement. A person exercising with a partner will push themselves more too. So don’t go on a diet, go on a healthy eating plan to get yourself fitter and stronger.

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Daily Essential Nutrients

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Daily Essential Nutrients

National Nutrition Week is celebrated every year from September 1 to 7 to raise awareness among people about the importance of having food loaded with all essential nutrients. It emphasizes choosing nutritious foods for improving overall health among all age groups be it infants, children, adults, and geriatrics.

Good nutrition signifies that our body gets all the essential nutrients needed for it to function at its best. Let’s learn about the role and function of essential nutrients for healthy adults.

Daily essential nutrients are components that the body can’t synthesize on its own or present in very inadequate amounts. These nutrients should ideally come from the food we eat and are potent for growth, prevention of disease, and promote well-being.

Essential nutrients are broadly classified into two categories macronutrients and micronutrients. Macronutrients comprise the chief source of food taken in large amounts which form the major part of the diet regimen – protein, carbohydrate, Vitamins, Minerals, Water, Dietary Fiber, and fats providing fuel for the body.

Micronutrients consist of vitamins and minerals required in minimal amounts. There are five must-have essential nutrients to be added to the regular diet plan. Let’s read more about their function and role in promoting health.

(Calcium, Chloride, Magnesium, Phosphorus, Potassium, Sodium, Sulfur, Iron, Iodine, Flouride, Zinc, Copper, Selenium, chromium, and Cobalt).

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Click here for Are you getting essential nutrients from your diets?

About half of Americans routinely take dietary supplements, the most common being multivitamin and multi-mineral supplements. This report explains the different types of studies used to assess the benefits and safety profiles of various nutrients.

It also includes the recommended minimum and maximum amounts of the vitamins and minerals you should consume, as well as good food sources of each.

It’s easy to go online and look up the RDA for every vitamin and mineral-based on your age and gender. But how much of each of these nutrients are you actually getting from the foods you eat every day — and do they meet your RDA?

There are several ways to approach this question. One is the relaxed way — that is, not worrying too much about the details and focusing instead on the big picture: eating a balanced diet that contains a variety of colorful fruits and vegetables, whole grains, beans, nuts, dairy products, seafood, lean meats, and poultry.

When choosing what to eat, emphasize nutrient-dense foods, which are packed with vitamins and minerals and have relatively few calories.

Some nutrient-dense foods

  • Avocados
  • Chard, collard greens, kale, mustard greens, spinach
  • Bell peppers
  • Brussels sprouts
  • Mushrooms
  • Potatoes (white or sweet)
  • Cantaloupe, papaya, raspberries, strawberries
  • Yogurt
  • Eggs
  • Seeds (flax, pumpkin, sesame, sunflower)
  • Beans (garbanzo, kidney, navy, pinto)
  • Lentils, peas
  • Almonds, cashews, peanuts
  • Barley, oats, quinoa, brown rice
  • Salmon, halibut, cod, scallops, shrimp, tuna
  • Lean beef, lamb, venison
  • Chicken, turkey

 Making healthful food choices

Some essential nutrients are packed into every food group, and certain foods — such as flour, cereal, and salt — are fortified with specific nutrients as well. Vitamin and mineral supplements from a bottle cannot encompass all the biologically active compounds teeming in a well-stocked pantry.

A simple apple or piece of broccoli could have plenty of natural nutrients besides vitamins and minerals that might interact to improve your health. For example, broccoli contains isothiocyanates, which may have anti-tumor properties.

It also pays to remember a few other helpful pieces of advice:

Limit liquid sugars. Liquid sugars, which are found in soft drinks, sports drinks, iced teas, and sweetened waters, have no benefits for health and are clearly linked to a higher risk of obesity, diabetes, and perhaps heart disease. There is no reason to include these in your diet. Skip the sugary drinks and have some unsweetened tea or sparkling water instead.

Minimize refined carbohydrates. Highly processed wheat, rice, and other grains have the same effects on the body as table sugar. To minimize your intake of white bread, French fries, most breakfast cereals, and most high-carbohydrate packaged and processed foods, such as pretzels and chips. Instead, choose whole grains, high-fiber breakfast cereals, brown rice, steel-cut oats, and fruits and vegetables.

Choose healthy fats. Fish, nuts, and vegetable oils contain healthy monounsaturated and polyunsaturated fats, which help lower heart disease risk. Eat these foods regularly and in moderation.

Don’t get caught up in the “low-fat” craze (for example, low-fat salad dressing) as you will be limiting your intake of these good fats and will likely instead be eating a diet high in refined carbohydrates. Limit saturated fat and cholesterol, and especially avoid eating trans fat, found in partially hydrogenated vegetable oils.

Don’t forget fiber. Eat plenty of foods that contain dietary fiber (the edible, indigestible parts of plant foods). Good sources include fruits, vegetables, whole grains, nuts, and dark chocolate. Fiber from grains helps lower the risk of heart disease. Your daily fiber goal depends on your age and sex, as follows:

  • men ages 50 or younger: 38 grams
  • men over 50: 30 grams
  • women ages 50 or younger: 25 grams
  • women over 50: 21 grams.

Balance energy intake and output. The energy you take in should equal the energy you use. That means if you are sedentary and 5 feet 4 inches tall, you need far fewer calories to remain at your current weight than an active person who is 6 feet tall.

Focus on fruits and vegetables

Set a goal. Start by eating one extra fruit or vegetable a day. When you’re used to that, add another and keep going. For example, add fruit to your breakfast cereal every morning. Then try eating a piece of fruit for an after-lunch snack. Next, add at least one vegetable to your dinner plate.

Be sneaky. Adding finely grated carrots or zucchini to pasta sauce, meatloaf, chili, or a stew is one way to get an extra serving of vegetables.

Try something new. It’s easy to get tired of apples, bananas, and grapes. Try a kiwi, mango, fresh pineapple, or some of the more exotic choices now found in many grocery stores.

Start off right. Ditch your morning donut for an omelet with onions, peppers, and mushrooms. Top it with some salsa to wake up your palate. Or boost your morning cereal or oatmeal with a handful of strawberries, blueberries, or dried fruit.

Drink up. Having a 6-ounce glass of low-sodium vegetable juice instead of a soda gives you a full serving of vegetables and spares you 10 teaspoons or more of sugar. You can also make your own vegetable juice with a blender or juicer.

Give them the heat treatment. Roasting vegetables is easy and brings out new flavors. Cut up onions, carrots, zucchini, asparagus, turnips — whatever you have on hand — coat with olive oil, add a dash of balsamic vinegar, and roast at 350° until done. Grilling is another way to bring out the taste of vegetables. Use roasted or grilled vegetables as a side dish, put them on sandwiches, or add them to salads.

Let someone else do the work. If peeling, cutting, and chopping aren’t your thing, food companies and grocers offer an ever-expanding selection of prepared produce, from ready-made salads to frozen stir-fry mixes and take-along sliced apples and dip.

Improve on nature. Don’t hesitate to jazz up vegetables with spices, chopped nuts, balsamic vinegar, olive oil, or a specialty oil like walnut or sesame oil. Most grocers carry several spice blends made specifically for vegetables. Even a dash of grated Parmesan cheese can liven up the blandest green beans. [/exand]

 

Click here for Nutrients and their functions—

Most of the nutrients serve more than one function, and all are essential and available from foods of the major food groups. We can list their functions under the following categories:

 Nutrients That Build and Maintain Body Cells

  1. Proteins
  2. Mineral elements
  3. Water
  4. Fats
  5. Carbohydrates

Nutrients That Regulate Body Functions

  1. Water
  2. Vitamins
  3. Mineral Elements
  4. Carbohydrates, including fiber

Nutrients That Provide Energy

  1. Fats
  2. Carbohydrates (starches and sugars)
  3. Proteins

Five Important Daily Essential Nutrients

Calories
The number of calories you consume each day is the most important factor in determining whether you put on or lose weight – even more important than the composition (fats vs. carbohydrates vs. protein) of those calories.

Your body will begin burning muscle tissue – taking amino acids from the bloodstream and muscle for energy – if you enter a catabolic state. Consuming adequate calories and protein while working out regularly will ensure an anti-catabolic (anabolic) state – the preferred environment for muscle growth.

Proteins- are the building blocks of the body consisting of one or two long-chain amino acids. It performs several bodily functions and almost 16% of the average adult’s body weight is from protein.

Protein is the quintessential nutrient required for growth and body maintenance. It makes up the antibodies, DNA synthesis, hormones, provide structure and support for every single cell, mobility, and transport molecules throughout the body.

Proteins are made up of a different type of amino acids, the body makes few of the amino acids but there are nine essential amino acids that must be obtained from the diet. Good sources of essential amino acids include lean meat, fish, egg, and dairy products. Legumes, soy, and nuts are plant sources that provide protein.

The recommended dietary allowance of protein for healthy adults is 0.8gram/kg body weight/day.

Consuming more protein than your body can utilize can result in an increase in fat storage. Your liver virtually converts the excess protein into fat. Over-consumption of protein for a prolonged period of time can also increase the formation of highly toxic ammonia called urea.

Since the urea in your body must be excreted, an overabundance of urea places a strain on your liver and kidneys and is oftentimes responsible for a form of arthritis known as gout.

Proteins: meat, dairy, legumes, nuts, seafood, and eggs

Carbohydrates- are the main source of fuel for the body, and one of the key foods in a well-planned diet. Carbs provide instant energy, especially to the brain, nervous system, and muscles. Carbohydrates are essential for proper brain function which helps to boost mood and memory.

Healthy sources of carbs include whole-grain cereals, wheat, millets, brown rice, and fiber-rich veggies and fruits. Almost 45% -60% of the daily calories should be met from carbohydrates.

All carbohydrates are not created equal. Carbohydrate is merely the scientific name for sugar. Sugar is not just the crystalline white stuff you put in your tea or coffee in the morning. A piece of fruit, an apple, is sugar, too.

The sugar you buy at the grocery store, table sugar, is a simple form of sugar, and an apple is a complex form of sugar. White crystalline table sugar is a small chain made up of two molecules (a simple carbohydrate).

Because it has only two chemical links to break, table sugar is broken down and absorbed rapidly. The apple, however, is a bit more complicated – it’s composed of more chemical links – and therefore your body takes longer to break it down. Sugars with more links in their chain are called complex carbohydrates.

However, carbohydrates aren’t “free foods”, as many believe. It’s true that carbohydrates contain fewer calories than fat, but they can easily be stored as fat if they’re over consumed.

Carbohydrates: pasta, rice, cereals, bread, potatoes, milk, fruit, sugar

Fats- Fats should make up a very small percentage of your whole diet, 15 percent or less. But nevertheless, fats are needed, and you should not eat a fat-free diet, rather eat a low-fat diet.

Avoid saturated fats like they were cancer (because these are the fats that are attributed to causing cancer and cardiovascular disease). The best fats are plant-based uncooked oils (olive, canola, safflower, and flaxseed).

Fats are an important component of a well-balanced diet. They play a vital role in cell structure and maintenance, absorption of vitamins and minerals, insulate the body, protect the organs, act as messengers, and source of energy. Types of fats include-saturated, unsaturated and trans fats.

To maintain a healthy lipid profile and lower the risk of heart diseases limit the intake of saturated fat, cholesterol, and trans-fat and include unsaturated fats. Less than 15% of the total calories should come from fat. Healthy sources of fat include nuts, olive oil, coconut oil, sesame oil, and mustard oil.

Fats- oils, butter, margarine, nuts, seeds, avocados and olives, meat and seafood

Vitamins – Vitamins are micronutrients, the body requires in small quantities for proper functioning and metabolism. Vitamins are broadly classified into fat-soluble and water-soluble vitamins – A, C, D, E, K, and B complex.

Every single vitamin plays an important function in the body and deficiency may lead to a compromised immune system and other health issues. Vitamins are essential for healthy skin, good vision, bone health, lower the risk of cancer, wound healing, trigger the immune system, and keep diseases at bay.

Post-workout recovery meal – Recent studies indicate that a properly designed post-exercise meal may limit the catabolic effects of high-intensity training while speeding recovery times.

Researchers recommend that you eat a quickly assimilated, high-protein, high-carb meal within forty-five minutes after (when the muscles are especially receptive to nutrients and the blood flow to the exercised muscle(s) remains high) and again two hours after training.

Consume 25-35 grams of high-quality protein along with 20-30 grams of complex carbohydrates and 20-30 grams of simple carbohydrates. This post-workout meal helps to begin the anabolic recovery and repair process of broken-down muscle tissue.

Vitamins: common vitamins include the water-soluble B group vitamins and vitamin C and the fat-soluble vitamins A, D, E, and K

Minerals – are essential micronutrients which the body needs to perform several bodily functions. Minerals play a crucial role in bone development, metabolism, maintain nerve functions, muscle contraction and relaxation, the formation of red blood cells, enzyme reaction, the receptor of hormones and bolsters immunity.

Some of the essential minerals include iron, calcium, sodium, potassium, calcium, phosphorus, zinc to mention a few. A well-balanced diet regimen will help you meet your mineral needs.

To keep your body function effortlessly you require all of these essential nutrients to be included in your regular diet plan.

Minerals: (sodium, calcium, iron, iodine, magnesium, etc.): all foods contain some form of minerals.

Milk and dairy products are a good source of calcium and magnesium

Red meat is a good source of iron and zinc

Seafood and vegetables (depending on the soil in which they are produced) are generally good sources of iodine

Water: As a beverage and a component of many foods, especially vegetables and fruits.

 

Daily Essential Nutrients

Click here for Seven Rules of Nutrition—

Rule One: Always eat breakfast.
Breakfast will make you feel better; it helps you start your day with your metabolism in high gear and your appetite in control. Think of your body as a campfire that dies down during the night. If it isn’t stoked up in the morning the spark turns to ash.

Rule Two: Always eat at least 5 meals a day.
Two or three meals simply aren’t enough. By eating 5 meals your energy levels will remain high, and you’ll get protein in small amounts throughout the day to support growth and recovery. Yes, it will be difficult, especially with classes/work, practice, and other commitments on your schedule.

However, it is NOT impossible. Bring a couple of extra sandwiches, hard-boiled eggs, potatoes, or power bars/protein drinks with you as you go through the day.

Rule Three: Always consume a post-workout drink/meal.
Consider this the second most important meal of the day. Also, eat a pre-workout snack to insure proper energy level and mental focus.

Rule Four: Eat with balance.
Each meal should be a balance between carb, protein, and fats. Also, balance out your calorie intake throughout the day. Not too many calories coming late at night when you are less active. Remember the 1-2-3 rule. In each of your 5 meals, approximately 1 part of the calories should come from fats, 2 parts from protein, and 3 parts from carbohydrates. Always eat a carbohydrate with a protein.

Rule Five: Drink eight to ten glasses of pure water each day.
This will ensure you’re replacing fluids lost during exercise. DO NOT wait until you are thirsty. By then, you are in a depleted state. Drink these glasses of water throughout a day’s time, not all at once.

This rule deserves two notes of consideration: 1) you’re an athlete and constantly active therefore you are losing more fluids than you realize; and 2) water is probably the one substance most often overlooked by athletes. Do not let dehydration limit your performance!

Rule Six: Not all proteins and carbohydrates are equal.
The protein in fatty meat and whole dairy products is much more difficult to digest (if your body digests it at all) as compared to whey and soy protein, lean white meat, and fat-free dairy products. The highest quality proteins are found in egg whites, whey protein isolates, and soy protein isolates.

There are many types of carbohydrates. Simple processed sugars, found in candy bars and sodas, will send your energy levels sky-high and then they fall to lower levels quickly. Complex unprocessed carbohydrates, found in grains, fruits, and vegetables will give you a more constant supply of energy until your next meal. Eat your fruits and vegetables.

Rule Seven: Never go on a fad diet.
If fat loss is needed, accomplish it through proper diet and exercise, never a fad diet.

Please note that Vitamin D is mostly obtained from sunlight exposure, not food.

The dietary patterns in the table below provide the nutrients and energy needed by all men and women of average height with sedentary to moderate activity levels. Additional serves of the Five Food Groups or unsaturated spreads and oils or discretionary choices are needed only by adults who are taller, more active, or in the higher end of a particular age band, to meet additional energy requirements.

Fridge rules for food safety and wellness

Refrigerate perishable food within 2 hours

Practice safe food storage order.

Label cooked food containers with name and date and consume within 3-4 days

Clean out your fridge with soap and sanitizer

Free Vector | Food pyramid template concept

Daily nutrient requirement ( Tables)

Nutrient Daily requirements
Protein 64 g/day*
Fluids 2.6 L/day**
(Including plain water, milk, and other drinks)
Fiber 30 g/day**
Vitamin A 900 μg/day of retinol equivalents
Thiamin 1.2 mg/day*
Riboflavin 1.3 mg/day*
Niacin 16 mg/day of niacin equivalents
Vitamin B6 1.7 mg/day*
Vitamin B12 2.4 μg/day*
Folate 400 μg/day as dietary folate equivalents
Vitamin C 45 mg/day*
Calcium 1000 mg/day*
Iodine 150 μg/day*
Iron 8 mg/day*
Magnesium 420 mg/day*
Potassium 3800 mg/day*
Sodium 460-920 mg/day*
Zinc 14 mg/day*

 

The recommended number of serves for adults 

 

Men Fruits Grain (cereal) foods, mostly wholegrain Lean meat and poultry, fish, eggs, nuts and seeds, and legumes/beans Milk, yogurt, cheese, and/or alternatives (mostly reduced fat) Approx. number of additional serves from the five food groups or discretionary choices
19-50 6 2 6 3 2 ½ 0-3
51-70 5 ½ 2 6 2 ½ 2 ½ 0-2 ½
70+ 5 2 4 ½ 2 ½ 3 ½ 0-2 ½
Women
19-50 5 2 6 2 ½ 2 ½ 0-2 ½
51-70 5 2 4 2 4 0-2 ½
70+ 5 2 3 2 4 0-2
Pregnant 5 2 8 ½ 3 ½ 2 ½ 0-2 ½
The recommended number of serves for children and adolescents
Boys
2-3 2 ½ 1 4 1 1 ½ 0-1
4-8 4 ½ 1 ½ 4 1 ½ 2 0-2 ½
9-11 5 2 5 2 ½ 2 ½ 0-3
12-13 5 ½ 2 6 2 ½ 3 ½ 0-3
14-18 5 ½ 2 7 2 ½ 3 ½ 0-5
Girls
2-3 2 ½ 1 4 1 1 ½ 0-1
9-11 5 2 4 2 ½ 3 0-3
12-13 5 2 5 2 ½ 3 ½ 0-2 ½
14-18 5 2 7 2 ½ 3 ½ 0-2 ½
Pregnant 5 2 8 3 ½ 3 ½ 0-3
Breastfeeding 5 ½ 2 9 2 ½ 4 0-3

 

 

 

New Year Resolution

healthhelp.in Click To TweetNew year Resolution

Sometimes the smallest step in the right direction ends up being the biggest step of your life.

Tiptoe if you must, but take this step.

New Year Resolution

The new year is almost here and it’s time to set some resolutions. With the motivation of a new year driving you to succeed, now’s the time to set some goals and stick to them. While you may be worried about your resolutions not lasting, having a clear goal will always deliver more improvements than not.

To set yourself up for the success of the new year resolution for 2021, be specific and realistic about your resolutions. Also, remember to reward yourself regularly and not give up after a setback. After all, changing both your behavior and mindset is never easy, but it certainly is worth the effort.

Some points are repeated in this post but in different forms as reminders to make you understand the importance of the same.  Try to follow all suggestions during the year so that you will find yourself a different person at the end of the year.

When making resolutions ask yourself the following questions:

  • How do you want to feel? Will this resolution get you closer to that?
  • What energy do you want to create? Will this resolution give you that type of energy?
  • Are you operating from a place of restriction, or abundance? Does this resolution involve taking away things you like?
  • Would you recommend this resolution to your younger sister or best friend?
  • How will this resolution impact the next 5  years from now?

Book Recommendations For New Year's Resolutions: Our Reading List For Every Goal You Set

Click here for New Year’s Resolution Ideas

From setting yourself healthier goals to making changes that’ll allow you to get the most out of life, here are twenty New Year’s resolution ideas that’ll see you become the best version of yourself.

Get Healthy / Lose weight- Getting healthy and losing weight are two of the most common New Year’s resolution ideas. They’re also two resolutions that tend to fail. The key to sticking to this goal is to be clear about what you want to achieve. Instead of simply intending to get healthier, set specific goals, such as quitting fast food, soda, or sweets, drinking less alcohol and more water, or exercising 30 minutes a day. Achieve each goal step by step.

Travel More- If you spent this year stuck at home, chances are that traveling may be on your list of resolutions. Instead of just leaving it as an empty promise to yourself, make it happen. Plan where you want to go, ask for the time off work, and decide on how much money you’ll need so you can start saving.

Quit Smoking- Quitting smoking can be one of the hardest resolutions to stick to. Luckily, there’s now plenty of help around to boost your commitment and keep you on track. Just remember, a setback does not mean you need to give up on your goal! Keep pushing through and stay focused on how much better your life will be without cigarettes.

Define your style- The New Year is the perfect time to re-access how you want to present yourself to the world and define your style. Whether you want to dress more sophisticated, be bolder with your clothing choices or take your look back to basics, now’s the time. Start with a big closet cleanout and go from there.

Take up a new hobby / Learn a new skill- Taking up a new hobby or learning a new skill can be a very rewarding resolution to undertake. Choose from a variety of options, such as painting, learning a musical instrument, cooking, writing, and reading more, to find your favorite activity.

Save more money- By saving more money you can drastically improve your life in the long run. Be sure to set a budget and track exactly where you spend your money to stay on top of things. Then, transfer money each week or fortnight into your savings and watch it grow. The same techniques will work for getting out of debt too.

Improve relationships- Setting a resolution to improve the relationships in your life can make you feel more connected, happier, and less lonely. Whether it’s setting regular date nights with your partner, making a special effort for friends’ birthdays and other special occasions, or picking up the phone and calling your parents/close relatives, you’ll feel better for making the effort.

Get organized- Becoming more organized in life will not only feel great, but it’ll help you accomplish all those other goals you’ve set. By using a daily planner you’ll never miss a deadline again and by de-cluttering your home you’ll experience more mental clarity and reduce stress.

Stop judging people- A resolution to stop judging people is a noble goal. By focusing on people’s positives rather than their negatives, you’ll learn to be more accepting of both others and yourself.

Stress Less- Setting a resolution to stress less can be difficult and cause stress itself. Instead of worrying about changing your mindset instantly, focus on relaxing more through meditation, yoga, massage, or even a bath. Then, slowly work to view things in a positive light rather than a negative one.

Learn a new language- Learning a new language is a great way to exercise your brain and immerse yourself in another culture. Whether you sign up for a local class or learn online, you’re sure to find the challenge rewarding.

Get a better job- Getting a better job is often atop many New Year’s resolution lists. If it’s on yours, create a clear idea of what a better job means to you and how you can achieve it. You may need to get a mentor for insightful advice or it may be time to take the plunge and start your own business.

Be more adventurous- If you felt like this year was a little dull, you may have resolved to be more adventurous in the new one. Start by saying yes to more things and trying things you’d normally avoid and you’ll soon be living life to the fullest.

Watch less TV- If Netflix had you glued to the TV all year long, you may be feeling a little disappointed with yourself. By setting a resolution to spend less time on the couch, you’ll make sure 2021 is one to be proud of with plenty of accomplishments.

Become more cultured- If you’ve ever been stuck in a conversation about art and not been able to contribute a thing, then now it’s time to get more cultured. By becoming a member at your local museum or gallery, attending the ballet, or catching a play, you’ll have plenty to say in your next cultural convo.

Be Greener- Setting a resolution to be “greener” is the perfect way to help the environment and feel good about yourself. Be sure to set clear goals, however, such as recycling wherever possible, buying sustainable items, changing diet, or riding to work instead of driving.

Stop Procrastinating- There’s no better time than the beginning of a new year to stop procrastinating. For each task that you want to accomplish, set yourself a realistic timeline with regular checkpoints. Once you’ve completed the task, give yourself a little reward for all your hard work.

Be more selfless- Being more selfless is a fantastic resolution for the New Year. By donating your time or money, working to help others succeed, making a special effort to help a friend in need, or going out of your way to being kind to a stranger, you’ll do your part to make the world a better place.

Fall in Love- Falling in love is a tricky resolution to achieve. As it’s often out of your control, it can be better to focus on self-improvement to better your chances of attracting a partner rather than searching for love itself. That being said, you won’t meet anyone sitting on the couch watching TV, so be sure to put yourself out there.

Get more Sleep- To get more sleep is a goal on many of our lists. Going hand-in-hand with endeavors to live healthier, getting more sleep will leave you in better shape physically and mentally. Try setting an early bedtime and getting up earlier to achieve this resolution.

 

Popular New Year's Resolutions to Never Ever Make | Reader's Digest

Click here for New Year Goals-

This year, your New Year’s Eve, like all of the 2020 holidays, will likely look different. You might be spending the evening watching New Year’s movies or playing a New Year’s game at home with your family rather than going out for a glitzy night on the town.

But we know you’ve seen all those resolution lists before, the ones with all the complicated cleanse, intense workout plans, and sincere intentions to do your best and make new healthy habits. Those tend to make you feel overwhelmed, and by January 20th, you’re ready to get back to the same old, same old.

But change doesn’t have to come all at once. Why not subscribe to the motto, “Progress, not perfection” this year and pursue a few goals in small steps. What follows is a list of goals that aren’t rocket science, but can work within your busy lifestyle, create more freedom, stimulate creativity, and ultimately cultivate a connection with those you love and the community around you.

Resolutions are likely to break within a couple of months so an alternative is to set goals for the year and try to achieve these goals.

Less soda more tea                                                            Dance even when people are watching

Get Organized                                                                    Make time for Hobby

Admit when you are wrong                                             Do not participate in gossip

Drink one glass of water before every meal                 Teach empathy

Spend money on things that create memories            Take care of the garden

Less ignorance more understanding Inspire               Dance- even when people are watching

Hug your children every single day                               Take better photos

Cook one “real” meal every week                                   Pay down Debt

Be someone that makes you happy                               Socialize more

Use products that are eco friendly                                Let go of grudges

Less talking more listening                                             More gratitude

Spend more time outside                                                Visit new places

Less planning, more doing                                             Spice up the mundane

Make time for breakfast                                                 Finish an outstanding task

Floss more often                                                              Make a new friend

Be more awesome than last year                                 Save for a special occasion

Learn to tweet                                                                 More family dinners

Get lots of rest                                                                 Less junk foods more salads

Make time for ME                                                          Laugh every day

Less complaining, more encouraging                        Do better

Take more photos of loved ones                                 Worry less

Surround yourself with positive people                    Less doubting, more believing

Stay focused                                                                    BE Positive

Always give a little more than you promised           Stay focused

Less lazing around, more working out                      Watch less Tv

Less frowning more smiling                                        Buy one thing that is organic

Reconnect with old friends                                          Less insecurity more confidence

Try one vegan meal                                                       Arrive on time

Find the good in people                                               Recycle more

Dedicate one night a week to “us”                             Pay cash more, Credit less

Have more patience with idiots                                 Learn something new

Don’t get the last word                                                Quit an addiction

Buy one outfit that makes you feel sexy                   Read more books

Learn something you didn’t as a child                     Create and maintain a bedtime routine

Run an obstacle race                                                    Be less self-deprecating

Clean something thoroughly every week                 Get healthy

Dress like you are going out even when you are not

Forget past mistakes and move on to bigger and better ones

Make personal phone calls instead of texts or e-mails.

Resolutions 2021 Word Cloud Concept Stock Photo, Picture And Royalty Free Image. Image 156068867.

Click here for New Year Goals II-

Did you start 2020 with dreams of traveling more? Or maybe you wanted to break out of your shell and make new friends and explore your city? Perhaps you set fitness goals for yourself or had the intention of spending more time with your family. Regardless of how you started this year, it’s safe to say it probably did not go the way you’d planned because of the COVID-19 pandemic.

1. Focus on a Passion, Not the Way You Look

Resolutions are in fact NOT an invitation to start a diet or a workout plan but a beautiful reminder that a new year can bring new life to our passions.

2. Work out to feel good, not be thinner.

Instead of obsessing over the scale, obsess over how amazing you feel since you started being more active. Numbers don’t mean much.

3. Stop gossiping.

Don’t be that person. Spread positivity.

4. Give one compliment a day.

You never know—it just might make that person feel a whole lot better.

5. Go a whole day without checking your email.

Nobody’s going to die. It can wait until tomorrow.

6. Do Random Acts of Kindness

Anyone can be kind, and it costs you nothing. Acts of kindness and generosity make the world a better place. Encourage caring and compassion and believe it is better to be thoughtful and kind than to bully. Let’s spread smiles together! You don’t have to be big to make a BIG difference in the world.”

7. Read a book a month.

Haven’t you heard? Reading is good for your brain, it can reduce stress, and it can improve your memory and concentration.

8. Go someplace you’ve never been.

Step outside of your comfort zone and do something daring. It’s good for the soul and forces you to learn new things.

9. Clear out the clutter.

Clutter is literally bad for your health. Research says it stresses you out. Make 2021 the year of organization and cleanliness.

10. Turn off your phone one night a week preferably every day.

You’re sleeping anyway. You don’t need it!

11. Reduce your waste.

Reduce your waste by ditching paper towels in favor of rags you cut up from old towels and clothes. Another easy switch is reusable grocery bags. It makes a difference!

12. Volunteer.

Not only is volunteering good for your own mental and physical health, but you’re doing something kind and selfless for others.

13. Travel on a small budget.

“Traveling on a budget is all about flexibility and being willing to sacrifice a bit of comfort and luxury in favor of seeing the world and the life-changing experiences that travel comes with. A lot of people have the idea that travel needs to be luxurious and holidays need to be expensive for them to be fun.

14. Write down one thing you’re grateful for every night.

End the night with gratitude and you’ll feel better when you lay your head down on your pillow.

15. Drink more water.

You’ve probably heard that your body needs it. 75 percent of us are chronically dehydrated. Drink up!

16. Take some of your paychecks and put it in savings or investment.

Even just a small percentage can really add up down the line. Plan for the future and don’t be generous with your money.

17. Stop multi-tasking.

Multi-tasking can lead to memory problems, it reduces our brains’ grey matter, it hurts productivity and efficiency, and it can even increase stress, anxiety, and depression. Focus on one thing at a time.

18. Talk to yourself with kindness.

We aim to be nice to others but then criticize ourselves relentlessly. Stop! Think nicer things about yourself.

19. Call a friend instead of texting them.

You can Face time them for extra measure!

20. Don’t buy things you don’t need.

Bad habit. We love to spend money even if it’s for no good reason. Don’t need it? Don’t buy it.

21. Keep a journal.

Research says that journaling can help battle anxiety, stress, and depression. Even if you write only a few sentences, you can reap the benefits.

22. Clean out your car.

It’s so easy for it to become trashed, especially if you drive a lot. Spot clean as you go so that your ride is always looking sharp.

23. Put your bills on auto-pay.

This won’t put you under any financial stress, do it! It’s one less thing you have to think about and you’ll never pay late fees again. Win-win.

24. Take the stairs.

It’s good for your caboose.

25. Go to the dentist when you’re supposed to.

Your oral health can actually have an impact on things that are happening in other parts of your body, like your heart and lungs.

26. Be kind on social media.

“I think everyone who uses social media should strive to empathize more with strangers and respond to others on the internet with kindness. Don’t let hate or bullying be motivation for interacting on social platforms.

27. Let go of grudges.

Wouldn’t it be nice to start 2021 with a clean slate? Leave hate behind. Anger is so 2020.

28. Stay in touch with the people who matter.

Even a quick call, text, or email can make a world of difference.

29. Try a totally new restaurant.

Go on. Be adventurous. Get that strange sushi roll or order takeout from the Indian restaurant that just opened up recently.

30. Start a new hobby.

Do new stuff. Let yourself blossom in 2021.

31. Travel somewhere without posting about it on social media.

“No status updates, no photos… just go on vacation and not tell anyone. That might seem silly but in a world where ‘it didn’t happen unless you post it about it on Instagram,’ it can be a challenge to resist the temptation to post that sunset beach photo or poolside cocktail selfie.

32. Bring a plant into your home.

They might help reduce your stress and improve your productivity.

33. Sanitize your personal belongings.

Daily use items like cell phones might be the dirtiest things we touch all day.

34. Start cooking!

Bonus points if it’s something you feel like you’re not good at.

35. Buy less plastic.

It’s polluting our oceans, destroying the earth, and hurting animals. Be more aware of what you’re buying.

36. Send handwritten letters.

Nobody does this anymore, and it’s such a thoughtful, genuine gesture. Make somebody’s day!

37. Donate clothes you never wear.

We tend to hang onto stuff “just in case.” If you haven’t worn it in a year, give someone else the chance to.

38. Pay off your credit card every month.

And if something is so expensive, you think that you won’t be able to? Don’t buy it.

39. Avoid people who complain a lot.

It doesn’t matter how positive a person you are. Negativity spreads, and it will impact you. And on a similar note…

40. Remove negativity or anything that makes you feel lousy.

Even things like super sad movies or news sources that just upset you.

41. Travel somewhere with no map.

“I’d also recommend going on a road trip without using Apple or Google maps. No GPS. Just start driving and see where it takes you. You’ll never know what sort of fun and exciting adventure you’ll end up on as a result.

42. Wear sunscreen.

The sun can do damage even when you’re driving in the car. Make SPF your new best friend.

43. Cook more.

It’s therapeutic, and you’ll probably end up with something pretty darn delicious.

44. Get a Real Haircut.

Some of us are so attached to our hair—literally and figuratively. Chop off a few inches. You might feel like a new person and have a new look.

45. Do Something That Scares You

Practice a little bravery.

46. Make Your Bed Every Morning

Making your bed helps you accomplish something first thing in the morning and thus starts your day with success.

47. Stay on Top of Your Inbox

Is the number of unread messages creeping up on you? Stay on top of it and aim to clear your inbox out throughout the week.

48. Try Guided Meditation

Meditation offers a whole host of science-based benefits, including reduced stress and anxiety and improved memory and attention span. Try a few new Apps.

49. Stretch It Out

We spend so much time sitting and staring at our phones, all hunched over. Loosen up those tight muscles with even just five minutes of stretching each day.

50. Craft Something Yourself

Even if you’re not the artsiest, DIY-type of person, the satisfaction you get from making something with your own hands is undeniable. It can be as small as a candle or as big as a coffee table.

51. Go to Bed Happy Each Night

“Never go to bed angry.” It’s a cliche, but it’s true. Aim to start and end each day with happiness and gratitude.

52. Spot Clean as You Go

Overwhelmed by a filthy house you have to clean from top to bottom each weekend? Simple solution: Clean as you go. Wash dirty dishes after each meal and wipe down toilets and countertops throughout the week. Easy peasy.

53. Pay it Forward

Did someone do something nice for you recently? 2021 is a great time to do something nice for another. Maybe you’ll pay for someone’s coffee in the Starbucks drive-thru or buy a meal for a homeless person. Receive good things, and spread them, too.

54. Talk Less, Listen More

Good things happen and you learn and notice so much when you spend more time listening.

55. Whatever Your Goals Are, Write Them Down

People who write down their goals are 42 percent more likely to achieve them. Whatever you want in 2021, commit it to paper.

New year resolution for the year 2021

Few Important things that can change your life in one year (2021).

  • Stop complaining and appreciates how lucky you are every day.
  • Embrace loneliness and reinvent yourself in the process.
  • Say goodbye to the people that don’t bring positive energy into your life.
  • Throw off the TV and set internet controls.
  • Pick one skill you want to cultivate and focus on developing it.
  • Commit to the goals you have set for yourself and never look back.
  • Sweat every day to boost your mood.
  • Fail forward. Learn from every mistake you make.
  • Meditate.
  • Look on the bright side.
  • Practice deep breathing.
  • Avoid social comparisons.
  • Watch something that uplifts you.
  • Make chores more fun to do.
  • Make a playlist of feel-good songs.
  • Spend time empowering people.
  • Adopt an attitude of gratitude.
  • Ditch one bad habit.
  • Live simply consume less.
  • Make time for self-care.
  • Embrace spontaneity.
  • Complete a no-spend month.
  • Practice intentional breathing.
  • Help others – especially those in need.
  • Improve your posture and body language.
  • Eat nutritious food and drink lots of water.
  • Remind yourself that you are doing your BEST.
  • Take breaks off social media and your phone.
  • Distance yourself from things that don’t feel good.
  • Make a list of things you are thankful for.
  • Create a more balanced life.

10 New Year Resolutions for Graphic Designers

This is the beginning, of anything you want,

Don’t make resolutions without an action plan.

The secret to success is right in your hands.

Don’t limit your challenges. Challenge your limit.

Stop making lists. Be more consistent.

Be more awesome than last year.

Believe in yourself & you will be unstoppable.

Working on myself, by myself, for myself.

There are only two options: Make progress or make excuses.

Your only limit is your mind.

Don’t wish for it work for it.

If it doesn’t challenge you, It won’t change you.

Every morning, you have a new opportunity to be a happier version of yourself. 

Don’t decrease the goal. Increase the effort.

10 Meaningful Life Quotes And Sayings Affirmations | Abundance |Happiness | Inspiration | Women’s quotes |Encouragement | Boss Lady| Success |Joy | Empowerment |Mindset |Peace |Bad Ass

 

New Year's Resolution - Striving to be a happier and more fulfilled person can be accomplished with both big and small lifestyle changes!

Free New Year's Resolutions Printable- Great activity for families to do together each year from Modern Parents Messy Kids

2021 happy new year brush stroke handwriting on abstract festive colorful bokeh light Premium Photo