So much awesome music, will try to fit it in top 10. This is not my favorite list, this is popular choice in the web. Next time will be mine list get ready!
1.“Push It” by Salt-N-Pepa
Tell us you don’t remember dancing to this as a kid, and we won’t believe you. Admit you didn’t know what a “fly mother” was, and we will. Either way, it’s physically impossible to listen to this 1988 hit and stay still—we recommend Salt-N-Pepa’s gymtastic dance routine as your calorie-burning mode of self-expression for this one.—Sophie Harris
2. Remember The Name – Fort Minor
This is a song which will leave you off your feet and definitely this is one the best training songs which you should not leave behind when moving up to the gym to lose that fat
3.PUMP IT, BLACK EYED PEAS
Album:Monkey Business BPM: 152
4. Survivor – Eye of the tiger
◦ This song will put you in the mood and ultimately make you move faster in your verge of getting it done. This is a song which you will definitely not regret listening to.
5.Eminem – ‘Lose Yourself’
It’s easy to tire of your usual gym-picks but some songs will always remain firmly on the playlist. One of those is Eminem’s classic ‘Lose Yourself.’ If that doesn’t inspire you to up the speed on the running machine, what will?
6.‘Till I Collapse – Eminem
Whenever you hear hear song, you just want to fight. It gets you blood pumping and makes you want to work harder. An awesome song, I would say it’s better than lose yourself.
7. Linkin Park – Numb
◦ As we go along the list, this song will take you on a ride of tuneful music which is one of the best workout tunes.
8.Gonna Fly Now – Bill Conti
Truly gigantic song and great motivator. It gives great energy boost and makes one pump harder.
9. Sam Trocki ft. Yelawolf – Louder (ft. InkMonstarr)
◦ Moving further, rhythm n gash will not let you lose any gym or aerobics because it provides the best aerobics song.
10.Du Hast – Rammstein
Great beat and fantastic lyrics as well. Makes you move and gets your blood pumping faster with this song. The English version is good, but the German version is the best.
In the list you will find foods that you buy everyday.
1. Milk
Cow’s milk allergy is the most common food allergy among children, affecting about 2-3% of children, although many children will outgrow their allergy before school age.2,3 However, recent research indicates that children who have milk allergy may be less likely to outgrow their allergy than they were in previous decades
2.Eggs
An egg allergy is the second most common cause of food allergy in children
However, 68% of children who are allergic to eggs will outgrow their allergy by the time they’re 16.
Symptoms include:
Digestive distress, such as a stomach ache
Skin reactions, such as hives or a rash
Respiratory problems
Anaphylaxis (which is rare)
Interestingly, it’s possible to be allergic to egg whites, but not the yolks, and vice versa. This is because the proteins in egg whites and egg yolks differ slightly.
Yet most of the proteins that trigger an allergy are found in egg whites, so an egg white allergy is more common
Like other allergies, the treatment for an egg allergy is an egg-free diet (13).
However, you may not have to avoid all egg-related foods, as heating eggs can change the shape of the allergy-causing proteins. This can stop your body from seeing them as harmful, meaning they’re less likely to cause a reaction
3.Fish
Fish allergy can often cause severe reactions, including anaphylaxis. Adults are more likely to have an allergic reaction to fish and shellfish than children, which is probably because adults eat these foods more often.
People who are allergic to one type of fish, such as cod, often react to other types of fish, such as hake, haddock, mackerel, and whiting.
This is because the allergens in these fish are quite similar. Cooking doesn’t destroy fish allergens. In fact, some people with a fish allergy can be allergic to cooked but not raw fish.
4.Wheat
Wheat contains the protein gluten which people who suffer from the coeliac disease are allergic to. In many cases, a person suffering from the coeliac disease can tolerate rice but not other wheat-related grains such as oats, rye or barley. Currently, there is no cure for the coeliac disease and those who suffer from it are typically advised to refrain from eating foods that contain gluten.
If gluten is ingested, a person who is allergic to it can experience various symptoms, ranging from mild to life-threatening. They can include:
Inflammation in the abdomen and bowel, which is often painful
Diarrhoea, bloating and cramping
Mouth ulcers
Muscle pains
Skin irritations
5.Peanuts
Peanut allergy affects between 1-2% of children and 0.6% of the overall U.S. population.2 Peanut allergic individuals may experience mild to life-threatening reactions, which can be unpredictable.
To prevent an allergic reaction to peanuts, all foods that contain or may contain peanuts should be avoided. Peanuts must be listed on food labels under the ingredient list or in a “contains” statement. Lupin is not a peanut ingredient, but has been reported to cause cross-reactivity reactions for peanut allergic individuals.
6.Tree Nuts
A tree nut allergy is an allergy to some of the nuts and seeds that come from trees.It’s a very common food allergy that’s thought to affect around 1% of the US population
Some examples of tree nuts include:
Brazil nuts
Almonds
Cashews
Macadamia nuts
Pistachios
Pine nuts
Walnuts
People with a tree nut allergy will also be allergic to food products made with these nuts, such as nut butters and oils.
7.Soybean
Soybean allergy is a common childhood allergy. Most people grow out of it by the age of two, but occasionally adults are allergic to soybean. The symptoms of soybean allergy are similar to milk allergy, and they include:
rashes
diarrhea
vomiting
stomach cramps
Some people with soybean allergy might also react to milk. Very rarely, soybean can cause anaphylaxis.
Soybean is used as an ingredient in about two-thirds of all manufactured food products, including bakery goods, sweets, drinks, breakfast cereals, ice cream, margarine, pasta, processed meats, and seasoned foods.
8.Sesame Seeds
Sesame seeds are especially potent when it comes to food allergens and are most often a lifelong allergy. An allergy to sesame seeds is also particularly difficult to control as the food label does not always specifically say sesame seeds. Other names indicate the presence of sesame seeds; for example, sim sim, benne or gingelly seeds. Both the people suffering from sesame seed allergies and food handlers need to be aware of each different name that can indicate the presence of sesame seeds.
Sesame seeds are tiny and it doesn’t take many to cause and allergic reaction. Some of the symptoms can be:
Skin irritations and rashes
Abdominal pain, nausea, vomiting and diarrhoea
Itchy mouth, throat or eyes
Swelling of the face, nose or mouth
Shortness of breath
Anaphylactic reactions – in severe cases
9.Crustacean Shellfish
Shellfish allergy may affect as many as 2.6% of women and 1.5% of men.2Crustacean shellfish includes shrimp, lobster and crab and are the foods within the shellfish category that cause the most…Read More
allergic reactions, according to the American College of Allergy, Asthma and Immunology.7Mollusks, such as scallops, clams and mussels, are often tolerated by those with shellfish allergy, but allergic individuals should discuss the risks with their healthcare provider. As with all food allergies, careful avoidance should be maintained to avoid accidental ingestion of allergenic food. Avoiding seafood restaurants and foods with “seafood” in the name (ex. “seafood chowder”) is an important strategy for avoidance.
Common foods that may contain crustacean shellfish (not an exhaustive list):
✓ Shrimp, lobster and crab ✓ Prawns ✓ Crayfish or crawfish ✓ “Fish” or “seafood” broth Asian sauces or sauce mixes ✓ Sushi ✓ Artificial crab sticks (surimi) ✓ Seafood or artificial flavoring
10.Other common food allergies
People can be allergic to almost any food. As a result, there are many allergies that affect a lot of people but aren’t part of the big eight; these include:
Cereal allergy – the most common foods in this category are oats, wheat, maize (corn), rice, rye, and barley.
Coconut allergy – uncommon, though patients may experience anaphylaxis. Those with other nut allergies are more likely to be allergic to coconut.
Fruit and vegetable allergy – allergic reactions to fruits and vegetables are usually mild. Cooking vegetables often destroys the allergens.
Pine nut allergy – pine nuts can cause severe allergic reactions, including anaphylaxis. People who are allergic to pine nuts might also react to peanuts and nuts, such as almonds.
Meat allergy – people with a meat allergy might react to beef, mutton, pork, or chicken. Cooking destroys some of the allergens in meat, but some people will still react.
Quorn allergy – Quorn is a type of protein, which is made from a fungus. There have been some reports of intolerance to Quorn, but this is not surprising because allergens are usually proteins.
Rice allergy – people who are allergic to rice can react when they eat it or when they inhale its pollen.
Spice allergy – reactions to spices are usually mild, but severe reactions can happen occasionally. Some people react to mustard, coriander, caraway, fennel, paprika, or saffron.
That is all friends, if you are looking for workout clothes check out our fitness and yoga leggings page page.
Recovery is important for muscle grow, even is important as the workout it self. How to do it right read bellow
1.Get more sleep.
While the exact relationship between sleep and exercise is still unclear, multiple studies suggest sleep deprivation can have a significant negative effects on performance and recovery. Sleep is also prime time for the body to undergo protein synthesis, so getting extra zzzs after a tough workout might make for stronger muscles and better endurance.
2. Replace Lost Fluids
You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function. Adequate fluid replacement is even more important for endurance athletes who lose large amounts of water during hours of sweating.
3.Get Serious About Pre-Workout Nutrition
By now, most people understand that the foods they eat after their workout and throughout the day factor into the quality of their recovery. The foods you eat before a workout can also play an important role in pre-empting the tissue-rebuilding process once the workout is over.
Digestion is a lengthy process; proteins and carbs that you ingest prior to the workout will still be circulating in the body afterward. For this reason, choose your foods wisely. Make sure you get high-quality, lean protein along with some complex carbohydrates, especially if you plan on an intense workout. I recommend consuming your meals roughly two hours prior to your workout to avoid digestive issues or cramps.
4.Drink chocolate milk.
Looking for a convenient post-workout snack on the go? Chug some chocolate milk. The protein it contains will kickstart muscle recovery, and those chocolaty carbs have been shown to decrease the amount of time it takes for the body to get ready for its next challenge.
5.Consume protein before bed.
Barring a serious case of sleepwalking, we’re not usually giving our body nutrients while we sleep. Consuming a light, protein-rich snack before bed allows our bodies to keep repairing muscles overnight.
6.Take an Ice Bath
Some athletes swear by ice baths, ice massage or contrast water therapy(alternating hot and cold showers) to recover faster, reduce muscle soreness and prevent injury. The theory behind this method is that by repeatedly constricting and dilating blood vessels helps remove (or flush out) waste products in the tissues. Limited research has found some benefits of contrast water therapy at reducing delayed onset muscle soreness (DOMS).
How to use contrast water therapy: While taking your post-exercise shower, alternate 2 minutes of hot water with 30 seconds of cold water. Repeat four times with a minute of moderate temperatures between each hot-cold spray. If you happen to have a spa with hot and cold tubs available, you can take a plunge in each for the same time.
7.Don’t Skip The Stretching
Stretching probably doesn’t sound sexy (or even necessary) when all you want is size, but it might be the most underrated player in muscle growth. By not having the necessary flexibility and muscle pliability, you might short yourself on muscular gains in many compound lifts. For example, if your ankles are too tight, you can’t go deep enough in a squat to reap maximum benefits.
Barbara Bolotte, IFBB pro, stresses, “Make sure you allot at least 20 minutes after a workout to cool down and stretch. If you don’t plan for it, you are more likely to skip it.”
8.Make foam rolling your friend.
Much of the soreness that goes along with exercise occurs when our muscles and fascia—connective tissue running throughout the body—become knotted. Rolling out muscles with foam or semi-rigid rollers—two forms of self-myofascial release—can help remove those knots and prevent muscle imbalances from forming. While not exactly noted for its comfort, the benefits are worth it.
9.Listen to Your Body for a Faster Recovery
The most important thing you can do to recovery quickly is to listen to your body. If you are feeling tired, sore or notice decreased performance you may need more recovery time or a break from training altogether. If you are feeling strong the day after a hard workout, you don’t have to force yourself to go slow. If you pay attention, in most cases, your body will let you know what it needs, when it needs it.
10.Reduce Your Stress
Acute stress—like the kind you create from exercise—is a good thing. Chronic stress from other sources like work deadlines and inadequate sleep can significantly influence how you feel on a day-to-day basis as well as how quickly you recover. Too much stress can drastically protract your recovery time between workouts.
When intense workouts are thrown into the volatile combination of high chronic stress and an already overworked body, you are asking your body to eventually break down in the form of lackluster results or, worse, severe injury. Any form of stress in your life is going to take a toll on your overall well-being and your body’s capacity to take on anything further.
Follow the list and the recovery will improve drastically, if you are looking for workout clothes check out our fitness and yoga leggings page.
Some foods are delicious and not healthy, but others are delicious and healthy.
1.Almonds
These delicious and versatile nuts contain filling protein and fiber, not to mention vitamin E, a powerful antioxidant. They’re also a good source of magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue, and regulate blood sugar. “A stable blood-sugar level helps prevent cravings that can lead to overeating and weight gain,” says David Katz, MD, a professor at the Yale University School of Medicine. But what makes almonds most interesting is their ability to block calories. Research indicates that the composition of their cell walls may help reduce the absorption of all of their fat, making them an extra-lean nut.
Try for: An ounce a day (about 23 almonds), with approximately 160 calories. An empty Altoids tin will hold your daily dose perfectly.
2.Cucumbers
Thanks to the flavonoid antioxidant quercetin (which reduces swelling) and a high water content of 96%, cucumbers “can definitely help prevent bloating,” says Gans. This crunchy veggie is also extremely versatile: eat it in a chopped salad, sprinkle on top of yogurt, or munch on cucumber slices with homemade hummus.
3.Burn fat with yogurt
Eating regular and Greek yogurt is a great way to banish belly flab. The probiotics in yogurt balance out the good bacteria in your gut, and this keeps things moving along your digestive tract.
One to three cups of low-fat or fat-free yogurt also counts toward your recommended calcium and protein servings for the day.
4. Green Tea
Consumed for thousands of years, green tea is an incredibly healthy drink that offers a number of benefits, including a leaner waistline. Green tea is packed with various polyphenols and antioxidants that combat inflammation, increase metabolism, and burn fat. Chief among these polyphenols is EGCG (Epigallocatechin gallate) which mobilizes stored fat to be burned for energy, by increasing noradrenaline in the body. EGCG inhibits an enzyme that breaks down norepinephrine, so by stopping the actions of that enzyme, EGCG preserves noradrenaline, leading to greater fat burning and weight loss.
5.Quinoa
Never heard of it? Pronounced KEEN-wah, this whole grain contains 5 grams of fiber and 11 grams of protein per half cup. Cook it as you would any other grain (although some brands require rinsing). Quinoa’s nutty flavor and crunchy-yet-chewy texture are like a cross between whole wheat couscous and short-grain brown rice.
Try for: At least one half-cup serving (a third of your whole-grain requirements) per day. Try substituting AltiPlano Gold brand instant quinoa hot cereal (160 to 210 calories per packet), in Chai Almond and Spiced Apple Raisin, for oatmeal. Look for it in health-food stores.
6.Lentils
As a member of the super-nutritious pulse family, lentils—along with other seeds that grow within pods like chickpeas, white beans, and dried peas—are packed with protein and fiber, which increase satiety. They’re also a good source of iron; this is important because studies have shown that being deficient in the mineral could slow down your metabolism.
“Add lentils to salads or use in place of whole grains like brown rice,” says Cynthia Sass, MPH, RD, Health‘s contributing nutrition editor. “They also make a great ‘bed’ for a serving of lean protein, along with a generous portion of veggies.”
7. Avocado
Avocados aren’t just for making a tasty dip for fried tortilla chips. They’re also great in salads, on sandwiches, or even layered in an omelette. Avocados contain lots of fiber and heart-healthy monounsaturated fat, which keeps hunger at bay and supports gut health. Additionally, studies show that people who regularly eat the tasty fruit have smaller waistlines than those who don’t.
8.Make meals colorful with this Rainbow Yogurt Bowl
If you’ve made a resolution to eat more plant-based foods, here’s an easy way to get in a whole day of fruit — and a whole rainbow, too!
Bright and simple, honeyed Greek yogurt is topped with an array of fresh fruits. Feel free to use whatever toppings you have in the house, but keep in mind One Green Planet’s advice that “consuming different color foods plays a role in insuring you are getting enough essential nutrients, vitamins, minerals, antioxidants, fiber, and more.”
Here’s how to make this delicious, nutritious fruit-topped yogurt bowl at home:
• 1/2 cup Greek yogurt, vanilla • 1-2 Tablespoons honey • 2-3 strawberries • 1/4 cup raspberries • 1/4 cup mango and/or fresh pineapple • 1/2 green apple, sliced • 1/4 cup blueberries and/or blackberries • 1-2 Tablespoons sliced almonds • 1 Tablespoon chia or hemp seeds (optional) • 1/2 lime or lemon (optional)
Directions
1. Place yogurt in a bowl. Swirl in honey.
2. Top with berries, mango, and/or pineapple, apple, almonds, and seeds. Drizzle with lime or lemon juice, if desired.
3. Enjoy!
9.Veggie Soup
Researchers at Pennsylvania State University found that people who ate broth-based (or low-fat cream-based) soups two times a day were more successful in losing weight than those who ate the same amount of calories in snack food. Soup eaters also maintained, on average, a total weight loss of 16 pounds after one year. “Plus, it’s a simple way to get your vegetables,” says Susan Kleiner, PhD, RD, author of Power Eating(Human Kinetics, 2001).
Try for: At least one cup of low-calorie, low-sodium vegetable soup every day.
10.Fennel
This perennial herb offers some serious benefits for your belly. “For centuries, fennel has been used to improve digestion, relieve GI spasms, and reduce bloat,” says Stephanie Middleberg, RD, founder of Middleberg Nutrition in New York City.
You can eat fennel raw or cooked (try sprinkling it on pizza or making Tomato-Fennel Soup). And fennel seeds have slimming properties, too: In a previous interview, Ann Louise Gittleman, PhD, recommended sipping on fennel tea to de-puff your stomach before a big event.
Well almost every food in this list is delicious, if you are looking for workout clothes check out our fitness and yoga leggings page.
We all love to eat something new, but watch out for the foods in this list.
1.Cherry seeds
Tinker, tailor, soldier, spy…or die, if you bite into too many cherry stones. Or apricot, plum or peach pits. They contain hydrogen cyanide, which is so poisonous that a mere 0.1 grams has the potential to kill a 10 stone (150 pound) person. As a cherry pit contains around 0.17 grams of cyanide, ingesting just one or two crushed stones could kill you. The amount of cyanide per cherry stone varies, so a lethal dose could be higher than just one stone, but why take the risk?
2.Fugu (Pufferfish)
There’s a good reason why fugu (or pufferfish) is banned in the United States: it’s one of the most poisonous foods in the world. Unless it’s cooked exactly right, the puffer fish is 1,200 times more deadly than cyanide, which makes those cherry pits looks like a walk in the park.
3.Potatoes
Glycoalkaloids, also found in nightshade, can be found in the leaves, stems, and sprouts of potatoes. It can also build up in the potato if it’s left too long, especially in the light. Eating glycoalkaloids will lead to cramping, diarrhea, confused headaches, or even coma and death. It’s said that just 3 to 6 mg per kilogram of body weight could be fatal. Avoid potatoes with a greenish tinge.
4.Sannakji Choking Octopus
In Korea, rather than you choking on your food, your food might actually choke you. A Sannakji wriggling octopus can be a great treat for those who love seafood. You can pick them up in local markets in Korea, but you have to be extremely careful — these octopi are served while the animal is still moving. They have been known to attach their tentacles and suction cups around the necks of diners and choke them to death. Sometimes food gets its revenge.
5.Casu Marzu: Sardinian Maggot Cheese
Casu Marzu is a traditional Sardinian cheese that’s extra-fermented by live maggots that partially decompose the cheese. Not feeling this one? Neither is the US government. The cheese is banned for sanitary/hygienic reasons.
6.Raw Honey
Because it doesn’t go through the pasteurization process in which harmful toxins are killed, unpasteurized honey often contains grayanotoxin. That can lead to dizziness, weakness, excessive sweating, nausea, and vomiting that last for 24 hours. Typically just one tablespoon of concentrated grayanotoxin can cause the symptoms above. Consuming multiple tablespoons would be a bad idea.
7.Cashew nuts
Firstly, these are seeds, not nuts, so you’ve been misled all this time. Their shells are deadly, and have a coating of anacardic acid, which can burn your skin if handled incorrectly, as well as give you a nastily upset stomach. Additionally, cashews must be cooked or steamed before consumption, as in their raw state they contain urushiol, a chemical which is also found in poison ivy, and can be fatal if consumed in large enough amounts. So if you see cashews growing in the wild on your travels, don’t pick or eat them.
9.Hot Dogs
Not all of the foods on this list are strange and exotic. Everyone loves hot dogs. (Well, maybe strict vegetarians don’t, but you get the point.) As widespread as these little meat missiles are, they come with some risk. Hot dogs can cause asphyxiation, especially in young children, which can lead to death. You should always take small bites, and chew the heck out of your hot dogs. If you have little kids, cut those hot dogs up before serving them
10.Alfalfa Sprouts
Alfalfa sprouts, particularly raw, are an “ideal” environment for bacteria growth. Over the past two decades there have been 30 separate foodborne illness outbreaks associated with the consumption of sprouts, including Salmonella and E. coli, according to the US Department of Health & Human Services.
Hope you will take the list seriously, if you are looking for workout clothes check out our fitness and yoga leggings page.
We all want to be healthy and to have nice body, that is why we start to diet but very often we crush our diets because we are hungry all the time. One solution that i have found is to have 2-3 snacks during the day. Here are my top 10 healthy snacks.
1.Mixed Nuts
Nuts are an ideal nutritious snack.
They’ve been linked to a reduced risk of heart disease and may help prevent certain cancers, depression and other diseases.Despite being relatively high in fat, they are very filling. Several studies suggest that eating nuts in moderation can help you lose weight.
Nuts contain the perfect balance of healthy fat, protein and fiber. They contain about 180 calories in a 1 oz (28 grams) serving, on average.They also taste great and don’t require refrigeration, so they’re perfect for carrying with you when away from home.
2.Non-Fat Yogurt
Orange & Ginger PER 1 CONTAINER (150 G): 120 calories, 0 g fat (0 g saturated fat), 55 mg sodium, 12 g carbs (0 g fiber, 9 g sugar), 17 g protein
We don’t just love Siggi’s Icelandic yogurt flavors because each carton is non-fat and packs on the protein, but because they’ve all got your daily dose of gut-healthy probiotic strains. Grab a spoon and dig in!
3.Grapefruit
You don’t need to go on a grapefruit diet to reap the health benefits of this ruby fruit. One study found that when people simply ate grapefruit with each meal, they lost up to 3 1/2 pounds over three months. Grapefruit may help manage appetite by lowering insulin levels, say researchers.
4.Sliced tomato with a sprinkle of feta and olive oil
This savory dish will make your taste buds happy. Tomatoes pack umami flavor, while feta adds tang and a little bit of salt.
Make it: Slice 1 medium tomato (or slice up 1/2 cup of cherry tomatoes), and top with 1 ounce feta and 1 teaspoon olive oil.
Per serving: 133 calories, 11 g fat (5 g saturated), 5 g carbs, 4 g sugar, 265 mg sodium, 1 g fiber, 5 g protein.
5.Red Bell Pepper with Guacamole
Red bell peppers are extremely healthy.
Although all bell peppers are nutritious, red peppers are highest in antioxidants like beta carotene, capsanthin and quercetin.
They’re are also rich in vitamin C. In fact, 1 large red bell pepper contains over 300% of the RDI for vitamin C .Pairing 1 large red bell pepper with 3 oz (85 grams) of guacamole adds healthy fat and fiber while keeping this snack’s calorie count under 200.
6.Protein Cookie
Oatmeal Raisin Spice PER 1 COOKIE (84 G): 320 calories, 14 g fat (2 g saturated fat), 250 mg sodium, 36 g carbs (6 g fiber, 16 g sugar), 18 g protein
Make your dessert do you a favor next time around by indulging in a Munk Pack Cookie. The oatmeal raisin spice flavor is full of 18 grams of protein at just 320 calories, which isn’t bad for a sweet treat like this.
7.Hummus
Skip the vending machine and satisfy the afternoon “munchies” with a healthy snack you packed at home. You’ll save money and get a bigger bang for your nutritional buck. Try cut up veggies and some hummus. Planning snacks that provide both carbohydrates and protein will help tide you over until dinner.
8.’Banana split’
Robin Plotkin, R.D., suggests a healthy version of the classic dessert by halving a banana, then topping it with yogurt and nuts. It’s a delicious combo of carbs, protein, and healthy fat—more importantly, it’s super-fun to eat.
Make it: Slice a small banana in half vertically. Top the open banana face with 1/4 cup non-fat Greek yogurt and 2 tablespoons of chopped walnuts.
Per serving: 242 calories, 10 g fat (1 g saturated), 33 g carbs, 18 g sugar, 23 mg sodium, 4 g fiber, 10 g protein.
9.Cottage Cheese with Flaxseeds and Cinnamon
Cottage cheese, flaxseeds and cinnamon each have impressive health benefits on their own. Together, they’re a super-healthy snack.
Cottage cheese is a high-protein food that is very filling, and full-fat varieties contain conjugated linoleic acid, which may help reduce body fat.
Flaxseeds are beneficial for weight loss, blood sugar control and may also reduce breast cancer risk.
Cinnamon helps lower blood sugar and may improve gut health.
Here’s an easy recipe that combines all three ingredients to provide about 15 grams of protein with less than 150 calories:
Cinnamon Flaxseed Pudding
Ingredients:
1/2 cup cottage cheese.
1 tablespoon flaxseeds.
1/2 teaspoon cinnamon.
Stevia or other sweetener, if desired.
Directions:
Mix all ingredients together in a small bowl.
10.Egg on toast
This healthy snack is great for breakfast lovers—it’s as satisfying as a meal, but the slightly smaller portion size won’t weigh you down. Plotkin recommends using hard-boiled eggs for convenience, which you can make ahead or buy. If you have access to a stove, you can also opt for a scrambled or fried egg.
Make it: Toast a slice of whole-grain toast. Top with one egg, cooked to your preference.
Per serving: 182 calories, 6 g fat (2 g saturated), 20 g carbs, 4 g sugar, 221 mg sodium, 3 g fiber, 11 g protein.
Hope that is going to help you keep the diet straight. If you are looking for workout clothes, check out our fitness and yoga leggings page.
We all need vitamins and minerals to function normally, but what are the most important that our body cant work normally without them.
1.Vitamin D
Vitamin D helps our bodies absorb calcium, which is important for bone health. Not getting enough of this vitamin can increase:
your likelihood of getting sick
your chances of bone and back pain
bone and hair loss
While you technically should be able to get your daily vitamin D by being in the sunlight for 15 minutes, the reality is that over 40 percent of people in the United States don’t. Living in wintery locations with little sunlight, working an office 9 to 5 life, and applying sunscreen (which blocks vitamin D synthesis) makes getting vitamin D hard. This vitamin is also hard to come by in food, which is why Taub-Dix says to look for this ingredient in your multi.
2.Vitamin B1 (Thiamine)
The primary purpose for vitamin B1 in the body is to help your body make use of the carbohydrates you take in on a daily basis, utilizing the nutrient for energy.
Another main purpose for this nutrient is to promote a healthy nervous system where it will help maintain proper nerve transmission throughout the cells.
Where To Get It: One of the best sources of vitamin B1 in the diet comes from sunflower seeds, with a quarter cup supplying almost 50% of your daily needs. Other good sources include yellowfin tuna, black beans, and lentils.
3.VITAMIN A
GOOD FOR: Healthy eyes and general growth and development, including healthy teeth and skin. NATURAL SOURCE: Carrots and other orange foods including sweet potato and cantaloupe melons – all of which get their hue from the carotene pigment.
4.Magnesium
Why you need it: Low levels may cause menstrual migraines and tension-type headaches, and up your diabetes risk.
How to get it: For starters, eat regular meals. In a recent study, adults who ate breakfast, lunch, dinner, and two snacks were more likely to meet the recommended dietary allowance (RDA) for magnesium than those who didn’t. “Small amounts of magnesium are in many foods, so eating more meals increases your odds of getting enough,” says Pleuss. A top source: nuts. An ounce of most types offers up to 20 percent of the RDA (320 mg for women over age 30).
5. Calcium
Over 40 percent of the U.S. population doesn’t get enough calcium from their diet. This means those people aren’t getting the mineral they need for strong bones and teeth. Women in particular start losing bone density earlier, and getting enough calcium from the start is the best nutritional defense against this loss.
Foods with calcium
fortified cereals
milk, cheese, and yogurt
salty fish
broccoli and kale
nuts and nut butters
beans and lentils
6.Vitamin B2 (Riboflavin)
Another variation of the B vitamins, riboflavin helps the body break down and process the three macronutrients (protein, carbs, and fats), as well as promoting a healthy skin complexion.
Where To Get It: One extremely good source of vitamin B2 is Calf’s liver, which supplies you over 100% of your daily needs, however since most people are not going to willingly eat this food, milk is the single most popular source of riboflavin. One glass of milk will provide almost 30% of your daily needs, so it’s a simple way to make sure you’re getting enough.
7. VITAMIN C
GOOD FOR: Strengthening blood vessels and giving skin its elasticity, anti-oxidant function and iron absorption. NATURAL SOURCE: Everyone knows this one – oranges! But they’re not the only source – other fruits and veggies packed with Vitamin C include guava, red and green peppers, kiwi, grapefruits, strawberries, Brussels sprouts and cantaloupe.
8.Iron
Why you need it: Not getting enough iron puts you at risk for anemia and may also lead to fatigue or hair loss.
How to get it: Fire up the grill! Three ounces of beef provides about 20 percent of the RDA (18 mg for women under 50). So does a serving of beans, tofu, or spinach, although the iron from plant foods isn’t absorbed as easily by your body. “Add a tomato salad or a few orange wedges to a vegetarian meal — the vitamin C will help your body better utilize the iron,” says Dee Sandquist, R.D., a spokesperson for the American Dietetic Association.
9.Zinc
“Zinc tends to be low in older people and anyone under a lot of stress,” says Lerman. Which, (hello!) is basically everyone. And it makes sense. Zinc supports our immune system and helps our body use carbohydrates, protein, and fat for energy. It also aids in wound healing.
Foods with zinc
oysters
grass-fed beef
pumpkin seeds
spinach
organ meats
tahini
sardines
brown rice
wheat germ
tempeh
10.Vitamin B3 (Niacin)
Niacin is a third B vitamin and also plays a key role in energy production and maintaining the nervous system. In addition to this, is also promotes a healthy digestive system.
Where To Get It: Chicken breast meat is a really good source if niacin and provides 72% of your daily needs per 5 oz serving. Other foods that contain niacin include yellowfin tuna, halibut, and turkey breast.
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Usually we start to think about our health when we are already sick. Healthy life should be a lifestyle, here are my top 10 tips for healthy lifestyle.
1.Do A Job You Love
Some healthy living choices don’t involve preventing possible harm as much as improving the quality of your life. How do you feel when you are at work? Are you happy? Do you have a sense of accomplishment or fulfillment? Or do you dread the moment your foot crosses the threshold and the hours of your life that belong to others?
Most Americans spend the largest portion of their waking hours working at their jobs, preparing for work, or driving to and from work. All these hours are spent just to pay for the place where they rest their heads for the 8 hours and start again. Many go from a hectic work life to a hectic home-life with literally no time for themselves. When put in this perspective, is it not important to ensure that the largest part of your waking day, your working hours, involve doing something that you love?
2. Drink more water.
Most of us don’t drink enough water every day. Water is essential for our bodies to function. Do you know over 60% of our body is made up of water? Water is needed to carry out body functions, remove waste, and carry nutrients and oxygen around our body. Since we lose water daily through urine, bowel movements, perspiration, and breathing, we need to replenish our water intake.
Furthermore, drinking water helps in losing weight. A Health.com study carried out among overweight or obese people showed that water drinkers lose 4.5 more pounds than a control group! The researchers believe that it’s because drinking more water helps fill your stomach, making you less hungry and less likely to overeat.
3. Get enough sleep
Sleep has the ability to optimise mental and physical energy, and optimal levels of sleep (about eight hours a night) are linked with reduced risk of chronic disease and improved longevity. One simple strategy that can help ensure you get optimal amounts of sleep is to go to bed earlier. Getting into bed by 10pm or 10.30pm is a potentially useful investment in terms of your short- and long-term health and wellbeing. Shutting down the computer or turning off the TV early in the evening is often all it takes to create the time and space for earlier sleep.
4.Take a Tailgate Time-out
It’s an all-American past-time — the tailgate party! Tailgating today has progressed far beyond burgers and chips. You’ll find everything from cheese dip to spicy chicken wings.
Don’t despair: Your tailgate spread doesn’t have to sideline your weight loss plan. Grilled kabobs are great fare on the field. Just skewer veggies, fruits, and lean meat, and soak in your favorite marinade. Seafood, salsas, wraps, and stews are good eating, too. A Crock-Pot of chili — loaded with high-fiber, high-protein beans — is a classic tailgate dish (don’t forget the Beano).
Just remember, alcohol is packed with calories. Enjoy your favorite brew, but switch it out for zero-calorie beverages as the party rolls along. It’s all in how you play the game!
5.Stay Home When You’re Sick
This tip will not only benefit you, it will benefit others around you as well. Infectious diseases are just that-infectious. When you go to work or school sick, you not only risk worsening your own condition, but also spreading it to others. Influenza and pneumonia are among the ten leading causes of death in America. Every year, the flu virus spreads like wildfire through schools and offices. This has the sad result of multiplying lost workdays or schooldays exponentially, rather than simply allowing the time for one valuable employee or student to recover properly.
6.Exercise.
Movement is life. Research has shown that exercising daily brings tremendous benefits to our health, including an increase in lifespan, lowering of risk of diseases, higher bone density, and weight loss. Increase activity in your life. Choose walking over transport for close distances. Climb the stairs instead of taking the lift. Join an aerobics class. Take up a sport of your liking (see tip #5).Pick exercises you enjoy. When you enjoy a sport, you naturally want to do it. Exercise isn’t about suffering and pushing yourself; it’s about being healthy and having fun at the same time. Adding variation in your exercises will keep them interesting.
7. Eat mindfully
In our fast-paced world, there can be a tendency to eat while distracted and shovel in more food than we need and, at the same time, miss out on culinary pleasure. Many of us will benefit from eating mindfully. Some things to think about here are avoiding eating when distracted, eating more slowly, and taking time to taste food properly. One particular thing to focus on is chewing your food thoroughly – not only does this help us savour food, it also assists the digestive process.
8.Reduce Stress
A little stress is good. It gives your life excitement. Too much of the wrong stress however can be downright deadly.
Here’s how excess stress can harm your health:
decrease in immune system function – Stress lowers the production of natural killer cells and seriously depletes T-cells, both of which kill infections and cancer
damage to blood vessels and heart – Stress constricts blood vessels and causes faster heartbeat, thus increasing blood pressure
weight gain – Stress causes the release of cortisol which triggers overeating and storage of fat
9. Pick different-colored fruits/vegs.
Fruits/Vegetables with bright colors are usually high in anti-oxidants. Anti-oxidants are good for health because they remove free radicals that damage our cells. Eat fruits/vegetables of different colors: White (Bananas), Yellow (Pineapples, Mango), Orange (Orange, Papaya), Red (Apple, Strawberries, Tomatoes, Watermelon), Green (Avocado, Lettuce, Cucumber), Purple/Blue (Blackberries, Prunes).
10. Practice the art of appreciation
Modern-day living tends to be inspirational and we can easily find ourselves chasing an ever-growing list of goals, many of which can be material. Some of us could do with spending more time focusing not on what we don’t have, but on what we do. Our mood can be lifted by giving thanks for anything from our friends and family to a beautiful landscape or sunset.
Everybody want to loose weight fast, but sometimes people get very dangerous idea and methods to do that. Here are my top 10 most extreme weight loss methods. DON’T TRY IT!
1.Stomach balloon
This one sounds very uncomfortable… Presented as an alternative to surgery, for those struggling to lose weight you can now have a tiny balloon inserted into your stomach to help with portion control.
The balloon only takes 30 minutes to be inserted in the person’s stomach, and it’s inflated with saline once it’s in place. The device, called Orbera, was designed for people considered morbidly obese, with a body mass index of 30 to 40, who have failed to lose weight with other diets and exercise. It lasts for six months so manufacturers promise rapid weight loss. But we’re not sure how a balloon in our tummy sounds… Extreme factor: 9/10
2.Tapeworm tablets
Not fond of exercise and healthy food? No worries, simply ingest a parasite to help you lose weight. At the beginning of the 1900s, tablets containing tapeworm eggs were marketed to help people lose weight. These eggs reportedly hatched in your system and stole your nutrients, causing weight loss. It wasn’t known whether these tablets really contained tapeworm eggs, but the idea itself is pretty extreme.
3.Cotton ball diet
This includes eating (you read that right), literally eating cotton balls.
Ever thought, something used to clean makeup can also clean body fat? Apparently, few people actually make use of cotton balls to get rid of their extra kilos. The recipe to this crazy diet is, chewing one plate of cotton balls dipped in your favourite fruit juice for a week till your body gets deprived of all the basic nutrients.
4.Paintball Fitness
Finally, it’s an unusual weight loss idea that sounds much of fun than horrifying. Paintball fitness is an intense exercise that boosts your body’s metabolic rates and burn loads of calories. As a result, this helps you lose weight much faster and reduce the risk of blood pressure, depression and heart diseases.
It involves running an assault course while trying to dodge paintballs shot at you. There are usually three to four shooters put in place to ensure the attack is near constant to keep you always on the move. All hiding spots like oil drums, felled trees, tyre walls and huts are removed to expose you and encourage you to continue running.
Participating in this fitness program has been found to help you burn about 1000 calories and lose lots of weight within a very short period. Though paintball is considered to have several potential risks, it is a fun exercise enjoyed by people of all ages. Generally, the dangers of paintball don’t compare to those of starvation or surgical weight loss methods. The worst you can experience is a few bruises which will motivate you to run faster next time!
5.Freeze-Dried Poop Pills
Yes, unfortunately you read that right… freeze-dried poop pills are being tested to treat obesity, and it’s got us worrying that this will become a new weight loss trend in the near future.
Apparently they’re trialling it in Massachusetts to see if feces from lean and healthy people can have an impact on insulin sensitivity and body weight, with 21 obese participants taking the tablets for six weeks.
And although the leader of the study told People magazine that the capsules are ‘odorless, tasteless, double-encapsulated’, and that the screening process for donors is more rigorous than for blood donation, it’s still someone else’s poop! We wouldn’t even do it if it was our own…
Thanks, but no thanks. Extreme factor: 10/10
6.The vinegar diet
Lord Byron wasn’t only famous for his poems and politics, but also for popularising the vinegar diet in the 1820s. The idea is simple – drink plenty of vinegar, paired with one cup of tea and a raw egg. This combination made you vomit, causing you to lose your appetite, and weight. The legacy lives on in the claim that apple cider vinegar can make you lose weight.
Why it’s dangerous: Drinking large quantities of vinegar could potentially cause a potassium imbalance, irritation of the stomach lining, as well as the erosion of tooth enamel.
7.The ketogenic enteral nutrition diet
This diet restricts on any kind of food intake from the mouth for 10 days.
This is the ‘baap‘ of all other diets. People who practice KEN diet aren’t allowed to eat or drink anything for a span of 10 days, they even have to get a pipe inserted through their nose for the supply of basic nutrients.
8.The Tongue Patch
The latest piece of weight-loss craze is the tongue patch method. This barbaric method is new in the medical procedures and involves having a small piece of marlexmesh stitched onto your tongue, which in turn makes eating solid foods unbearably painful. Because of the painful experience when eating solid foods, you are forced to stick to a low calorie liquid diet developed by surgeon Chugay. While you would balk at the notion, more than a hundred people have already received the procedure and realized remarkable reduction in weight.
The procedure is said to only take approximately ten minutes to complete, but the patch will remain on your tongue for almost month before it’s removed. If not removed within this period, the tissue of the tongue can begin to grow above the patch and include into your tongue itself. Though it’s a proven weight loss method, it’s much easier and more pleasant to just put a halt into eating solid foods.
9.The Diet Choker
Ok so it’s not quite as terrifying as we’d first thought (no, it doesn’t actually choke you if you eat too much!). This contraption sits around your neck and by monitoring vibrations in your throat with a clever sensor, it can send an alert to you phone which buzzes if you go over your daily, or even the wrong kind of food. The WearSens, a metal ring developed by engineers in LA, has been tested on 30 people so far who all say it does work.
While it’s undoubtedly smart, we’re not sure it looks at all comfortable, plus our other half and kids might be alarmed if we started walking around with this around our neck! Extreme factor: 9/10
10.The Macrobiotic Diet
The macrobiotic diet emphasizes on whole grains – these should supposedly comprise of up to 60% of all meals. Raw vegetables should make up the rest portion of the meals. Basically, the list of what you may ingest is usually way shorter than that of what you may not ingest. Choosing this weight loss method means you give up any cravings of everything and anything tasty or fun, case in point:
Processed foods,
dairy products
sugar
eggs
poultry products
meat
and alcohol.
LOL That is just dangerous, hope you wont try any of these. If you’r looking for workout clothes check out our fitness and yoga leggings page.
I think this is very important, sexual health is something that no one can ignore. Here are my to 10 ways to boost sexual performance.
1.Masturbate to improve longevity
If you’re not lasting as long as you’d like in bed, you might need some practice. While sex is the best way to practice for sex, masturbation can also help you improve your longevity.
However, how you masturbate could have detrimental effects. If you rush through it, you could inadvertently decrease the time you last with your partner. The secret is making it last, just like you want to when you’re not alone.
2.Focus on foreplay
Some men believe that penetration is the most important, even the defining part of sex.
However, many who experience erectile dysfunction may be heartened to learn that they do not need an erection to please their partners. In fact, erectile dysfunction can even be an incentive to try new strategies that work better for their partner.
Foreplay can include touching, kissing, and oral sex. Making foreplay last can improve the sexual experience for everyone involved.
3.Improve relationship quality
Many people experience a lull in sexual desire and frequency at certain points in a relationship. This may occur after being with someone for a long time, or if a person perceives that things are not going well in their intimate relationships.
Focusing on improving the relationship can increase each partner’s sex drive. This might involve:
planning date nights
doing activities together outside of the bedroom
practicing open communication
setting time aside for quality time with each other
4.Take time to meditate and relieve stress
No matter how healthy you are, being stressed out is going to affect your sex drive. Women are particularly susceptible to the effects stress can have on one’s sex life.
Men, on the other hand, sometimes use sex to relieve stress. And sometimes differences in the approach to sex may cause conflict.
To relieve stress, participate in sports activities, practice tai chi, or take a yoga class.
5.Try the start-stop technique
Men who want to last longer during intercourse can try the start-stop technique.
To use this technique, stop sexual activity every time ejaculation feels imminent. Breathe deeply and start again slowly, then stop to delay ejaculation for as long as desirable.
This method can train the body to hold off ejaculation and help a man to feel more comfortable with not ejaculating, even during intense sexual activity.
6.Eat a nutritious diet
Following a nutritious diet can benefit people’s sex drive by promoting good circulation and heart health, and by removing specific foods that can decrease libido.
Metabolic syndrome and cardiovascular disease can affect physical sexual functioning. Also, polycystic ovarian syndrome can affect hormone levels, which may also disrupt libido.
Eating a diet rich in vegetables, low in sugar, and high in lean proteins can help prevent disorders that affect libido.
7.Stay active
One of the best ways to improve your health is cardiovascular exercise. Sex might get your heart rate up, but regular exercise can help your sexual performance by keeping your heart in shape.
Thirty minutes a day of sweat-breaking exercise, such as running and swimming, can do wonders to boost your libido.
8.Get plenty of sleep
Those with a hectic lifestyle don’t always have the time to get the right amount of sleep. Being busy also makes it difficult to make time for sex.
People who balance work with caring for aging parents or young children are often left exhausted, which can lead to a reduced sex drive.
Boost your energy and sex drive by taking naps when you can and eating a healthy diet high in protein and low in carbohydrates.
9.Try something new
Sexual pleasure thrives in an environment of passion and excitement.
If a person has been with one partner for a long time, sex can begin to feel routine, and it may seem increasingly difficult to feel excited, remain focused, or please the partner.
It may help to try a new sexual activity or position or to have sex in a different location. Also, talking about sexual fantasies can make sex more exciting.
In addition, it can help to do something new with a partner outside the bedroom, such as:
cooking together
kayaking or hiking
going to a museum
seeing a new band
trying a new sport
This can help people to feel more connected, and the excitement of the new activity can carry into the bedroom.
10.Try sex therapy
Sexual desire is complex, with both psychological and physical components. Even when a person has a physical condition that affects libido, such as diabetes, improving the emotional and psychological response to sex can improve libido and sexual functioning.
Therapy is an effective strategy for increasing low libido. Individual counseling can help address negative views about sex, self-esteem, and secondary causes of low libido, such as depression and anxiety. Relationship counseling can help some people work through factors affecting their sexual desire.
Alongside talking therapies, mindfulness therapy may also help. One 2014 study found that just four sessions of mindfulness-based cognitive behavioral therapy in a group setting improved sexual desire, sexual arousal, and sexual satisfaction for women.
To find a suitable therapist in your area, search the AASECT directory.
Hope that will help you. If your looking for workout clothes check our fitness and yoga leggings page.
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