Top 10 Healthy Snacks That Can Help You Lose Weight

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.

Top 10 Essential Vitamins and Minerals Your Body Needs

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)

The Top 10 Vitamins That Everyone Should Include In Their Diet!

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.

Hope that info is useful, if you are looking for workout clothes check out our fitness and yoga leggings page.

Top 10 Tips For A Healthy Lifestyle

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.

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The Most Extreme Weight Loss Methods Revealed

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.

Top 10 Ways To Improve Sexual Performance

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.

Top 10 Ways To Boost Immune System

This one is going to be very useful, especially in the winter our immune system is at risk, so how we can help to boost it. Here are my 10 to ways to do that.

Get Enough Sleep.

A sleep deprivation can have surprisingly devastating results on the production of antibodies (your body’s infantry). It turns out that a good majority of people in a tech-saturated culture are cutting sleep breaks too short. Organize your schedule and get into a routine that fits between seven to nine hours per day. If a hectic schedule doesn’t permit this, try finding time within the day for a few power naps. To get a better sleep, you can try herbs, foods or natural substance.

2. Citrus fruits

Most people turn to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections.

Popular citrus fruits include:

grapefruit
oranges
tangerines
lemons
limes
clementines

Because your body doesn’t produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any me

3.Manage stress

Stress drains the mind and body and can change your mood. Opening yourself to stress also opens your body up to getting sick. Once sick then you’ll be even more tired and stressed so it’s important to take steps to prevent yourself from getting sick. You can manage your stress by simply slowing down. If you have a high-demand, high-paced lifestyle, carve out some time to relax, even if that means substituting your workout for yoga, blaring music to the inconvenience of your neighbors, or going for a mindless drive around town.

4.Say hello to friendly bacteria

It’s known that about 80% of our immune system is located in our digestive system. So keeping a healthy gut is very important to keep a strong immune system. Probiotics are good bacteria that can be found in whole and fermented foods, such as raw sauerkraut, miso, yogurt, kefir, kimchi and microalgae, or in the form of supplements. If you take supplements, it’s best to choose a brand that offers different sources of bacteria and one that’s ideally refrigerated.

5. Exercise Regularly

A regular exercise routine does much more than shape your body, it fortifies the immune system with proper circulation and better sleep. It shouldn’t take long for your immunity to make clear improvements. While you’re exercising, remember to keep yourself hydrated before, during and after exercising. This will help flush out toxins and transport the minerals and vitamins from a healthy diet. Also remain wary of the germ loaded bars, grips and machines in public gyms.

6.Garlic

Garlic is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health. Early civilizations recognized its value in fighting infections. According to the National Center for Complementary and Integrative Health, garlic may also help lower blood pressure and slow down hardening of the arteries. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

7.Keep surfaces clean

Touching contaminated objects is one of the leading causes in contracting an illness. Throughout the day you touch so many things other people may have touched – doorknobs, stair railings, appliances, your phone – and then you do the unthinkable without even realizing it: touch your face (or even worse, your mouth!). This kind of contact makes your body vulnerable to potentially harmful bacteria and viruses. In your home make sure to keep surfaces clean with cleaner, particularly one containing tea tree oil because it is a natural antiseptic.

8.Avoid antibiotics (if possible)

As much as possible, try to avoid antibiotics. They’ve been shown to attack beneficial bacteria in the digestive system and suppress immune functions. Unless you really have to take them, see if you can find a natural alternative first.

If you have a cold, sip on a cup of hot water with lemon, ginger, and organic honey. You can also get echinacea or zinc, which are great for flu and cold. Make sure you get plenty of vitamin C and drink a lot of water. If you’re taking antibiotics or any other medication, take quality probiotics.

9. Don’t Smoke

According to the Livestrong website, smoking presents a whole lot of harm to your body in several ways. It makes your immune system weaker and slows the defense of antibodies when you are exposed to outer threats. The clouds of carcinogens billowing down the esophagus rips up soft tissues, leaving you more vulnerable to an infection. It may be a difficult addiction to quit, but many former smokers will attest that they feel healthier than ever. In a few hours after smoking the nicotine levels fall significantly, oxygen balances itself out, and the body has already made immune improvements. Smoking is also one of the habits to stop right now if you want to be healthy as mentioned in my previous article about the 10 habits to stop right now if you want to be healthy.

10.Soak up some sun

Vitamin D is important to strengthen our immune system, so try to go outside a few times a week for about 30 minutes, without sunscreen, when the sun is not at its highest. You can also get small doses of vitamin D from fatty fish.

I hope this will help you to boost immune system. If you are looking for workout clothes check out our fitness and yoga leggings page.

Top 10 Healthy Exercises

Too much sport can be bad for you health, you hear that? It’s true, not only the quantity but the type of workout can do harm to you. Here are my top 10 exercises that will improve your health.

1.Walking

The votes are in, and the consensus is clear: Nothing quite beats walking. The exercise is functional (you can do it to get places), accessible (no gym needed) and “suitable for all ages and abilities,” says Michelle Walters-Edwards, chair of the Department of Health and Human Performance at Marymount University. Best of all? Walking can reduce your risk of premature death, diseases like hypertension and symptoms of depression, says Adam Wright, an athletic and personal performance consultant based in New York City.

2.Swimming

Swimming can be easily called the perfect workout. The buoyancy of the water supports your body and takes the strain off painful joints so you can move them more fluidly. Research finds that swimming can improve your mental state and put you in a better mood. Water aerobics is another option. These classes help you burn calories and tone up.

Swimming is an absolutely awesome sport for your heart. It also is a low-stress activity. It keeps you at a healthy body weight, improves lung capacity, and builds muscles, all in addition to burning calories. Best of all, swimming can be done anytime of year at an indoor pool.

3. Yoga

Yoga originated in India and well famous around the world for different techniques of yoga fitness. Yoga asanas, pose and exercises improve flexibility of body and mind and can be practiced by any people young and old alike. Few basic yoga postures are Bal Asana, Sukh Asana, Kapalabhati and the best morning Yoga stretching poses – Surya Namaskar. Daily practice of Yoga Asana’s leads to better life, great energy and improve your health and fitness.

4. Cycling

The typical season for cycling takes place during May and June where millions of events and races take place every year globally. You don’t need to be trying to win the Maillot Jaune to get into this great sport. Cycling classes are fun and available everywhere. Cycling is a low-impact way to burn serious calories, but it also makes you happier and makes your brain stronger. Dr. Aurthur Kramer said of cycling: “Our research finds that after only three months, people who exercised had the brain volume of those three years younger.”

5.Squats

If squats leave your legs as wobbly as “a newborn baby deer,” you need to do them more, says Christopher Stepien, a sports therapy and chronic pain specialist at Barefoot Rehabilitation Clinic in Parsippany, New Jersey. The move helps prevent lower back, hip, knee and ankle injuries; boosts flexibility and balance; enhances communication between the brain and muscles; and even promotes bathroom regularity by “improving your body’s fluid and nutrition distribution to all your tissues, organs and glands down in the nether regions,” Stepien says.

6. Gymnastics

Gymnastics requires athletes to be flexible, strong, and in great shape. Each time a gymnast steps into the gym they are called on to use all of their mental and physical facilities to win the competition. That’s because participation in gymnastics does not only offer physical gains; it is beneficial for improving concentration and mental focus. Gymnastics allows children the chance to think for themselves, to stimulate their imaginations and to solve problems safely.

7.Pushups

You may think of a pushup as an arm exercise, but it’s truly “a whole body exercise” that works the upper body, legs and core, says Arwen Fuller, assistant professor in the University of Utah’s Department of Exercise and Sport Science. Want a challenge? Push up with your feet on a bench, or build power by pushing up as hard and fast as you can and catching some air on your way up. Need a break? Push up on your knees or against a wall while standing, Fuller suggests.

8.The Plank

The plank is one of the best exercises because it tightens the deepest core muscles. It’s a static exercise where you use your arms to raise yourself off the floor and hold the whole body straight and rigid, like a plank of wood. You can do it anywhere, you don’t need any equipment and it only takes a minute (literally). What’s more, it is more effective than sit-ups and crunches because these work only the superficial abdominal muscles.

9.Kegel exercises

These exercises won’t help you look better, but they do something just as important — strengthen the pelvic floor muscles that support the bladder. Strong pelvic floor muscles can go a long way toward preventing incontinence. While many women are familiar with Kegels, these exercises can benefit men too.

To do a Kegel exercise correctly, squeeze the muscles you would use to prevent yourself from passing urine or gas. Hold the contraction for two or three seconds, then release. Make sure to completely relax your pelvic floor muscles after the contraction. Repeat 10 times. Try to do four to five sets a day.

10..Strength Training

It’s a misconception that doing weights bulks you up, it in fact also helps you slim down and revs up your metabolism permanently. So head to the weight room, and when you feel like quitting, ask yourself why you started. The secret to shedding pounds is actually to build muscles. Go on, workout with weights. Another option is circuit training, which involves moving quickly from one exercise to the next, and burns 30% more calories than a typical weight workout. It blasts fat and sculpts muscle, burning up to 10 calories a minute.

Try at least one of them, and you life and body will change. If you’r looking for workout clothes check our fitness and yoga leggings page.

Top 10 Health Habits

Everybody wants to be healthy but sometimes is hard to start. To much and confusing information. Here are my top 10 healthy habits.

Don’t retire.

Evidence shows that in societies where people stop working abruptly, the incidence of obesity and chronic disease skyrockets after retirement,” says Luigi Ferrucci, director of the Baltimore Longitudinal Study of Aging. The Chianti region of Italy, which has a high percentage of centenarians, has a different take on leisure time. “After people retire from their jobs, they spend most of the day working on their little farm, cultivating grapes or vegetables,” he says. “They’re never really inactive.”

2.Get more sleep

To get the ball rolling, let’s begin with your sleep patterns. This is without a doubt the most powerful of all our healthy habits. You can’t function without proper sleep. Don’t believe me? Did you know that no matter which bodily need you are trying to serve (be it hunger or thirst or desire or what-have-you), if your body needs sleep badly enough it will literally override all the others and you will collapse on the ground where you stood and immediately fall asleep? Did you know that? Even if you were actively being attacked! I personally know at least one Navy SEAL who slept while being shot at! Now, to be fair to him, he actively made the choice to go to sleep—but still! It shows you that the body needs what the body needs.

3.Eat Breakfast Every Day

Why? Well, you might have heard your mom or dad say this while growing up. But, many of us may have taken this all-important health habit for granted. In our busy and chaotic existences, breakfast sometimes takes a backseat in the car of our lives. We opt for things like sugary coffee drinks or a big lunch, all of which are detrimental to health.

4. Wake Early

We all know the saying—“early to bed, early to rise makes a man healthy, wealthy and wise”—well, it turns out that phrase may have more clout than we initially thought. A study from the University of Toronto found that early risers are both happier and healthier than those who stay up late and wake up late. Previous studies have also found early risers to have more stable personalities and typically more cheerful moods.

5. Move around.

“Exercise is the only real fountain of youth that exists,” says Jay Olshansky, a professor of medicine and aging researcher at the University of Illinois at Chicago. “It’s like the oil and lube job for your car. You don’t have to do it, but your car will definitely run better.” Study after study has documented the benefits of exercise to improve your mood, mental acuity, balance, muscle mass, and bones. “And the benefits kick in immediately after your first workout,” Olshansky adds. Don’t worry if you’re not a gym rat. Those who see the biggest payoffs are the ones who go from doing nothing to simply walking around the neighborhood or local mall for about 30 minutes a day. Building muscle with resistance training is also ideal, but yoga classes can give you similar strength-training effects if you’re not into weight lifting.

6. Diet

Still in the arena of your health, we have your diet coming in at number 6 on our list of healthy habits. There are some super simple rules here. Drink more water. It doesn’t matter how much water you drink now. Drink more. It’s good for you. If you drink a cold glass first thing in the morning you will lose weight (see: giant write-up in the 4-hour body by Tim Ferris) and you will also wake up with a clear, alert mind.

Second, cut out sugar. If you can completely avoid adding sugar to your drinks or food, you will have done wonderful things for your body, metabolically speaking. We have full articles on the site about this so I won’t delve too deeply here.

7.Use Sunblock

Why? Harmful exposure to the sun not only causes us to age too quickly, but it can also result in long-term health-related issues such as skin cancer. When you use sunblock or sun protection, you’re blocking the sun’s harmful rays. SPF, which stands for Sun Protection Factor, is the indicator that tells us just how much of the sun’s rays are being blocked out. An SPF of 15 or higher should always be used no matter if you’re a man, woman, or child.

8.Reading

Yes, my friends. This one IS obvious. But seeing as how this is a list of healthy habits, I HAD TO add it to the list. So here’s what I can do for you. Let me add some tips in this area you HAVEN’T seen!

For those of you who just don’t have the time to read, I think I can offer you several ways to get this done. You can listen to an audiobook while you commute to work. I’ll bet you knew that one. Did you know, however, that you can double the speed at which the book is read back to you? It really makes a big impact on your consumption levels. Not only that, you’ll adjust to it so quickly that everything else will seem like a turtle’s pace.

9. Be less neurotic.

It may work for Woody Allen, who infuses his worries with a healthy dose of humor, but the rest of us neurotics may want to find a new way to deal with stress. “We have a new study coming out that shows that centenarians tend not to internalize things or dwell on their troubles,” says Perls. “They are great at rolling with the punches.” If this inborn trait is hard to overcome, find better ways to manage when you’re stressed: Yoga, exercise, meditation, tai chi, or just deep breathing for a few moments are all good. Ruminating, eating chips in front of the TV, binge drinking? Bad, very bad.

10.Eat Fiber Daily

One of the most important dietary supplements that we can consume are fibers. Fibers are an excellent way of slowing down your body’s breakdown of carbohydrates and its absorption of sugar. This can assist with helping to regulate sugar levels. It has also been found that there is an indirect relationship between amount of fiber consumed and risk of heart attack. Studies have found that people who eat a diet rich in fiber are 40% less likely to get heart disease. Researchers have also come to the conclusion that for each additional 7 grams of fiber consumed that there is a 7 times less likelihood of stroke.

Be healthy live longer. If you don’t know where to start, read the list. If you looking for workout leggings and clothes check out our fitness and yoga leggings page.

Top 5 Organic Fat Loss Supplements

Most important in fat loss is diet, but some supplements can help speed up that process. Here are my top 5 fat loss supplements.

1.Whey protein

It’s no secret that protein is a gym junkie’s best friend. But it actually does more than just carve cut muscles—a 2014 meta-analysis in the Journal of the American College of Nutrition found that people lost roughly 10 pounds after incorporating whey protein into their diet. And the milk derivative actually outperforms other protein sources: Overweight individuals who drank one whey protein shake a day lost more weight than those who drank a soy protein shake, according to a study in the Journal of Nutrition.

2.Caffeine

Caffeine is the most popular fat loss stimulant on the market and, while it may not be the most popular fat loss supplement overall, it’s popularity is still very high (credit coffee for that) and it is found in most fat burning supplements with multiple ingredients.

The reason for this is all traced back to it’s main action, the ability to block adenosine receptors.

Adenosine receptors normally cause sedation so, when they are blocked, wakefulness occurs.

Now, there are a few adenosine receptors and some do different things than others. While wakefulness will always happen with caffeine for a short time, until you become tolerant to caffeine, adrenaline can also be released.

3.Green Tea

Green Tea seems to be all the rage these days. As well as being packed full of antioxidants, it’s also a potent metabolism booster.

Green Tea contains Epigallocatechin Gallate (usually referred to as EGCG), which is a potent ingredient shown to increase your metabolic rate and get your body burning more fat.
The other good thing about Green Tea is that it’s believed to boost endurance, meaning that you’ll be able to train harder and for longer.

4.Glutamine

The most abundant amino acid naturally produced by your body, glutamine is found in the largest amounts in your muscles, helping repair them, maintain a healthy gutOpens a New Window., and stabilize your blood sugar. A study last year in the European Journal of Clinical NutritionOpens a New Window. found that without changing their diets at all, people lost weight after taking glutamine supplements for four weeks, likely because it helped boost glucose metabolism.

5.Cayenne Pepper

Along with Green Tea, we place Cayenne Pepper as one of the top two best fat burning ingredients around right now.

Just like Green Tea, Cayenne is a potent metabolism booster shown to increase your metabolic rate and get you burning more calories even while resting.

Cayenne contains a substance called Capsaicin, which has been shown to boost energy consumption and therefore help you to burn more calories.

And to double up, Cayenne has also been shown to help suppress appetite at the same time, so it can also help to make it easier to stick to your diet.

There is more but this is the top 5 organic fat loss supplements (food). If you are looking for workout leggings or clothes check out our fitness and yoga leggings page.

Top 5 Tips For Losing Fat

Wow this is going to be very helpful, losing fat is something that 1/3 of world population is trying to accomplish.
Here are my 5 top tips for that

1.Cut the meals in half

No this does’t mean to stop eating. If you earlier eat 2 stakes, 3 potatoes and 4 pieces of bread, cut in half all that: 1 steak, 1,5 potatoes and 2 pieces of bread. This is the start, people like to overeat that makes us happy.

2.Add cardio activiti

Add cardio something like bike, running, hiking or something else.
This is going to speed up your metabolism. Start 15-20 min and add 5 min every week. But don’t do more than 50 min -1 hour. 3-4 times peer week.

3.Eat more protein

This doesn’t meat to buy protein powder, just add more egg whites, chicken, cottage cheese and others. In the same time cut sugar and carbs in half.
Eat more vegetables and fruits (fruits only in the firs half of the day and before or separate from main meals).

4.Hit the gym

It’s not necessary to be classic gym, cross fit, bars (not the drink bars) are ok too,
The more muscle you put, more calories will you body burn to sustain this muscles. Lady’s don’t be afraid you wont look like bodybuilding champion.

5.STOP eating garbage

Stop eating garbage food, don’t be slave of you’r mind. You can allow your self some empty calories food 1-2 times of the week but again don’t eat 2000 calories in one meal. You are what you eat! Most people think @i train so i can eat what the fu**i want) yes you can, but that way never is going to be progress, and you will be fat to the last day!

I hope this is going to help you. I was struggling many ears to loose weight, till one day i look in the mirror and there was one fat ugly men. Start today don’t wait for Monday. If you’r looking for some sport clothes check out our Fitness and Yoga page.