Almost eight Kettlebell Exercises For Fat Loss

Learn why everyone from professional athletes to your favorite Hollywood celebrities are using these kettlebell exercises in their workouts. They’re a phenomenal way to tone your body, build muscle and increase cardio all in the same workout.

Did you know workouts using kettlebells are the best for burning high amounts of calories? In this study undertaken by the American Council on Exercise it was shown that when kettlebells were used in high-intensity interval training participants burned 20.2 calories per minute. That’s the same amount of calories burned as running at a 6-minute mile pace or cross-country skiing up hill!

Kettlebell exercises are super sculptors – the weight of a kettlebell isn’t evenly distributed which forces your stabilizer muscles to go into overdrive. These exercises are targeted at working your arms, shoulders, back, butt and core. Melt fat, increase muscle and improve your endurance – your whole body is about to become more slim and toned!

1- Comfortable Grip Kettlebells For Total Body Workouts

First you’ll need to grab yourself a set of kettlebells. Kettlebells are always a great option for total body workouts. They take up minimal amounts of space and are just so effective and easy to use.

2- Around-the-Body Rotation

Start by holding the kettlebell in front of your torso with both hands. Keep a slight bend in your knees and have your feet at hip-width apart. Pass the kettlebell into your right hand and move it behind your body from your right hand into your left hand. Bring the kettlebell around your body back to the front completing a full circle – that’s one rep.

Do 12 of these reps then swap directions and do another 12 reps without stopping. Repeat for a total of 3 sets in each direction.


Tip: Try to keep the kettlebell at exactly the same height while performing this exercise.

3- Bent over row

Start by holding the kettlebell in your right hand and bend forward at the hips so that your torso is almost parallel to the ground. Let the kettlebell hang at arm’s length and grip the handle firmly. Keeping your arm tucked close to your side lift the kettlebell upwards with your elbow pointing towards the ceiling while keeping your torso in the same position. Lower the kettlebell back to arm’s length and you’ve completed one rep.

Do 12 reps on each side and repeat for a total of 3 sets on each side.

Tip: Try squeezing your upper back and pinching your shoulder blades together while doing this exercise.

3- Dead lift

Stand with your feet shoulder-width apart and the kettlebell placed between your legs. Keep your knees slightly bent with your butt downward but not in a deep squat position. Keep your head in-line with your spine and with a firm grip on the handles lift the kettlebell up, then lower it back to its starting position. While doing the movement activate your glutes and hamstrings and push down on your heels as you stand up.

Do 12 reps and use a reasonably heavy kettlebell.

Tip: Try flexing your laterals during the lift to maintain good core stability.

5- Figure 8’s

 

Start holding the kettlebell in your right hand and standing with your feet just over shoulder-width apart with your knees bent into a quarter squat position. Remember to keep your chest up and spine straight. Swing the kettlebell between your legs and behind your left leg while grabbing it with your left hand. Grab the kettlebell with your left hand and swing it back around between your legs and behind your right leg, while grabbing it with your right hand and back to the initial position completing a rep. You’ll want to do this for 12 reps.

Tip: Do the movement slowly and controlled while keeping your core braced.

6- Half get-up

Start lying flat on your back with your legs straight and the kettlebell by your right side. Grip the kettlebell in your right hand and press it up while keeping your arm straight so that it is above your shoulder. Bend your left and place your foot on the floor while placing your left hand behind you on the ground for stabilization. Reverse the steps back down to the starting position and that is one rep. Complete 6 reps using your left hand then repeat 6 reps using your right hand.

7- Swing

Start by gripping the kettlebell in both hands between your legs at a stance just over shoulder width apart. Keeping your core braced, drop your hips into a squat position while letting the kettlebell hang just behind your heels. Driving through your hips, stand straight up and swing the kettlebell upwards to shoulder height. As it comes back down, bend your legs and return to the squat position – that’s a complete rep and you’ll want to do 20 of them.

Tip: Look forward while keeping your arms straight and squeezing your glutes when performing the swing.

8- Front squat

Start by standing with your feet at shoulder width apart. Hold the kettlebell close to your chest with your elbows bent and it closed to your body. Bend at the knees and push your hip back until your knees are parallel to the ground. Remember to keep your chest up and back straight. Return to the standing position by pushing off from your heals and you’ve completed one rep. Do 20 front squats.

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Eat Avocados: Do not miss any chance to eat Avocados

Everyone loves avocado and its taste, but still, some people avoid this fruit because it is filled with fat.

Yes, this fruit is fatty, but it is also delicious and can make you much healthier. Actually, people who consume avocados on a regular basis have a lower body mass index (BMI) compared to people who do not eat this fruit.

Why You Should Eat Avocados Every Chance You Get .. 

There are much more reasons for you to include this fruit to your everyday diet:

1.Extremely Nutritious: There are about 20 vitamins and minerals in one serving of avocado only. Here are the nutrients that you can typically get from avocado, based on the recommended daily values (RDV):

• Vitamin B6 – 26%
• Folate – 41%
• Vitamin K – 53 %
• Pantothenic acid – 28%
• Copper – 19%
• Potassium – 28%

Also, you can find 33% of RDV of vitamin C and 21% of RDV of vitamin E in avocados.

2.Loaded With Healthy Fats: Avocados are indeed full of fats, but this is no reason to panic or avoid avocados, as these fats are very good and beneficial for us and our health. This type of fat present in avocados, monounsaturated fat, can in fact lower the risk of heart attacks strokes by lowering the levels of blood cholesterol.

3.Weight Management: As surprising as this might sound to you, avocados can help in the regulation of fat, despite the fact that they are fatty. According to studies, consumption of half an avocado for lunch can aid you satisfy your food cravings and can help you feel fuller for longer time. This is especially beneficial for overweight people. If you were seeking for something to suppress the snacking cravings, your quest might end here.

4.Diabetes Prevention: If you eat avocados regularly, you can regulate the levels of blood sugar and thus reduce your risk of diabetes. A research has confirmed that consumption of half an avocado during lunchtime will not lead to changes in the blood sugar.

5.Inflammation Fighter: We all know that the cause of many chronic diseases is inflammation. If you consume avocados on daily basis you can help prevent allergies, asthma, and even degenerative diseases like diabetes, Alzheimer’s, and heart diseases. This effect is due to the presence of oleic acid in the avocado.

6.Eye Health Protector: Consumption of avocados is also beneficial for the eyes. Problems with the eyes, including cataract and vision loss are common in people, especially the ones that grow old. However, these problems can be easily combated by including avocados to your everyday diet. This fruit is rich in lutein and zeaxanthin, substances known to support the health of the eyes for the long term.

7.Improved Nutrient Absorption: Avocados are beneficial as they promote the absorption of nutrients, including minerals and vitamins, especially the ones soluble in fat. This group includes vitamins A, E, K, and D, and some antioxidants, like lutein and beta-carotene.

Not only are avocados good because of the above-mentioned benefits, but they are also beneficial for your skin and hair care, as they improve their looks. Keeping all these benefits in mind, don’t you think that you should definitely start consuming avocados on a daily basis?

Don’t Forget To Share With Your Friends And Family On Facebook, As You Might Help Someone In Need!

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12 Signs of Uncontrolled Diabetes

12 Signs of Uncontrolled Diabetes

Blood tests tell you and your doctor when your glucose levels are too high. But signs of uncontrolled diabetes can appear all over your body. High blood glucose can damage nerves, blood vessels, and organs, resulting in a wide array of symptoms. Talk with your doctor if you spot any of them, so you can stay in control of your diabetes and improve your quality of life. 

 1. Your bowels and bladder don’t work properly.

Nerve damage can make it hard to tell when you need to use the bathroom, even when your bladder is full.As a result, you may develop frequent bladder infections. Constipation and diarrhea occur if nerves to the small intestine sustain damage. And your stomach may lose the ability to move food through your digestive system, causing vomiting and bloating.

2. You lose your hearing.

Sound travels a complex path from the outside world to your brain. Many small blood vessels and nerves in your ear play a role in transmission. High blood glucose can damage these vessels and nerves, making hearing loss twice as common in people with diabetes.

3. Your gums bleed.

Besides bleeding, you may notice your gums pull back and form pockets around your teeth. This is a sign of periodontitis, a severe form of gum disease. Without treatment, you may begin to lose teeth. And in a vicious cycle, gum infections can make blood glucose harder to control.

 

4. Your mouth is dry or sore.

High blood glucose robs your mouth of moisture. You may develop pain, sores, infections, and cavities as a result. Prevent oral problems linked to diabetes by brushing properly and visiting your dentist every six months. Also, quit smoking and clean dentures regularly, if you have them.

5. Your vision changes.

You may notice you have trouble reading, or you see rings around lights at nighttime. Fluctuations occur in how clearly you can see at near and distance. Your vision may blur, and dark spots or flashing lights may appear in your field of view. Also, it may take longer for your eyes to adjust when you move from dark places into bright light.

6. Your skin cracks, itches, or changes.

Your body retains less moisture when you have high blood glucose, leaving your skin dry and itchy. Cracks allow bacteria to penetrate the skin and cause infections that heal slowly. Other signs may erupt on your skin, including dark velvety patches, blisters, rashes, scales, or hard pea-sized lumps. Some areas may turn stiff, waxy, cool, or hairless.

7. Your hands and feet tingle or feel numb.

Nerve damage disrupts signals between your extremities and your brain. You may feel a pins-and-needles sensation, but not heat, cold, pain, or even pressure on your feet when walking. The muscles in your legs and feet may weaken, leaving you unsteady.

8. Or, your hands and feet frequently hurt.

In other cases, frayed nerves send scrambled messages, triggering sensations out of sync with external stimuli. Even a light blanket on your feet may cause you to ache, especially at night. Also, you may experience extreme hot or cold sensations, or feel like you’re wearing gloves and socks when you’re not.

9. Your legs cramp or ache.

Circulation problems can cause your calves, thighs, or buttocks to hurt when you’re walking or doing other physical activities. This pain may decrease with rest. Still, report it to your doctor. You may need to take extra steps to protect your blood vessels.

10. Sex becomes difficult.

Intimate parts of your body aren’t immune from nerve damage. Men may have trouble getting or maintaining an erection. Women may experience vaginal dryness or notice they don’t feel aroused or have orgasms as easily. However, these changes don’t diminish sexual desire.

11. You sweat differently.

Some diabetics sweat more frequently, especially at night or while they’re eating. Others stop sweating entirely, even in extreme heat. Check your feet—if the skin there is very dry, your sweat glands probably aren’t functioning properly.

12. You feel dizzy and lightheaded.

You may faint when you stand up too quickly. Your heart may beat too fast. If these symptoms develop suddenly or come with shortness of breath, chest pain, slurred speech, or vision loss, get help immediately. Blood flow to your heart or brain may have slowed or stopped.

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Life, death and the beauty of unknowing

Caffeine is a bitter substance derived from the leaves, fruit and seeds of various plants and acts as a natural pesticide against threatening insects.

Caffeine is of course found in high amounts in the seeds of the coffee plant and the leaves of the tea bush but it's also commonly found in:

• Kola nuts - used to flavour cola drinks

• Cacao pods - used to make chocolate products, and guarana berries - which contain about twice the amount of caffeine as coffee beans.

The effects of caffeine on the body

Caffeine is a central nervous system stimulant which can increase your alertness and give you an energy boost. In the short term it can reduce physical tiredness, make you think faster and more clearly, increase your focus and improve your physical coordination.

However, this same stimulant effect can cause sleep problems, especially if you take caffeine too close to bedtime. If you are having problems sleeping, try cutting out caffeine (decaff alternatives are fine) after about 5 pm. If the problem persists, try cutting it out altogether for a couple of weeks to see if it helps.

At moderate levels (up to 400 mg a day - that's 4-5 cups of coffee or 8 cups of tea a day) it does not increase your risk of high blood pressure, abnormal heart rhythms, type 2 diabetes or cancer.

However, if you're pregnant, you should limit your caffeine intake from all sources to 200 mg a day. If you suffer from irritable bowel syndrome, irritable bladder, menopausal hot flushes or migraines, caffeine may make your symptoms worse.

Give yourself a trial of two weeks caffeine-free to see if your symptoms improve. Not everyone with these conditions is caffeine-sensitive, and there's no need to deprive yourself if it doesn't make a difference.

The main sources of dietary caffeine

Here is a rough indication of how much caffeine there is in common sources:

• Coffee - depending on type, generally between 60-150 mg

• Tea - standard black tea contains between 40-80 mg

• Cola drinks - 330 ml contains around 30-40 mg

• Energy drinks - a 250 ml can contains around 70-100 mg

• Chocolate - a 50 g bar of chocolate contains around 30-50 mg

Other sources of caffeine

Caffeine is also found in a number of different types of prescription and over-the-counter medicines, including some weight control products, cold and flu treatments and painkillers.

Some tips for reducing your caffeine intake

Although caffeine can be addictive to some degree, cutting back to within healthy limits doesn't need to be difficult, especially if you do it gradually over a week or two - here are some effective tips:

• Switch to decaffeinated coffee or tea

• Try alternative hot drinks such as fruit and herbal teas, green tea, chai and roasted grain drinks

• Replace energy drinks with caffeine-free soft drinks, fruit and vegetable juices, fruit smoothies and squashes (diet versions preferably).

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Blood pressure and your kidneys: key facts to know

Our kidneys play a critical role in our health and have many important functions including controlling the volume of blood in our circulatory system - which in turn means that there is a very close relationship between the health of our kidneys and our blood pressure control.

If your blood pressure is raised, it can stop your kidneys functioning at optimum level, and can even shut them down altogether. Indeed, high blood pressure is the second most common cause of kidney failure, after diabetes. If you were to develop kidney disease first, you are also then likely to develop high blood pressure later on. It is fair to say then that there can be something of a vicious circle between the two conditions.

How does high blood pressure damage the kidneys?

The kidneys contain a particularly fine network of tiny blood vessels and over a period of time high blood pressure can cause these to harden, narrow and become weaker. This can eventually affect kidney function including the regulations of salt, fluids and hormones in your body - which can in turn increase your blood pressure further.

Keeping your blood pressure healthy

Although there are medications available to help control blood pressure, it can normally be controlled very effectively by making some positive lifestyle changes.

If you have high blood pressure, you may want to consider some of the following lifestyle strategies to bring it back under control:

Take steps to ensure you keep a healthy body weight

A high BMI and a high waist girth can both significantly increase your blood pressure. Stay trim by keeping physically active and maintaining a healthy diet.

Keep active

Regular exercise develops the efficiency of the heart and circulation which helps to control your blood pressure both at rest and during physical activity. Just 30 minutes of moderate-intensity activity a day is all it should take but if you are not used to exercise make sure you take things steady until you are more comfortable.

If your blood pressure is consistently above 140/90 then you should check in first with your doctor for further advice and if your blood pressure is above 160/100 then you should certainly keep the intensity of any physical activities at a comfortable level until you've seen your doctor for further assessment and advice.

If you smoke - stop

Nicotine is a central nervous stimulant so blood pressure levels climb immediately as soon as you take your first puff. The tobacco chemicals in cigarette smoke also damage your artery walls, making you more prone to cardiovascular disease and high blood pressure in the future.

Limit the amount of salt you eat

Sodium (contained in salt) can encourage your blood circulation to retain fluid, which can in turn increase your blood pressure. There is plenty of sodium in much of the food we buy so try to resist the temptation to add extra salt at the dinner table - your 'salt taste' will soon adapt.

Increase the amount of potassium in your diet

This can help to offset the negative effects of excess sodium. A banana a day will provide a great potassium boost as well as a steady delivery of energy, fibre, vitamins and other minerals.

Keep alcohol in check

Excessive drinking can really push your blood pressure up so make sure you stay within healthy limits and avoid binge-drinking.

Positively manage your stresses

Blood pressure can race up when you're feeling under pressure so make sure you do what you can to manage your stresses by keeping physically active, getting sufficient sleep and relaxation, enjoying supportive relationships and managing your commitments to suit you, your availability and your capabilities.

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Why sleep is so vital to our health (and how to get better at it)

o you get enough sleep? There's a fair chance the answer to this question is 'no'. If that is the case, that puts you in a group of around 28 million people in Britain who are getting too little sleep.1 Most adults require at least 7 or 8 hours a night, but it isn't uncommon for people to sleep for under five hours.

While not sleeping well occasionally shouldn't cause any more problems than just being a little tired or grumpy when you wake up, if it happens consistently and over a long period of time it can put you at risk of developing some serious health conditions. These include obesity,heart disease and type 2 diabetes, while it can also lower your life expectancy.

The link between stress and sleep

One of the key reasons many people are unable to get truly restful sleep is down tostress. In modern life, many of us are "switched on" all the time, constantly available to pick up work emails or phone calls, and electronic devices have been linked to poor sleep for a while. But why is stress such a problem?

Our body naturally releases adrenaline, cortisol and other chemicals during times of stress. These chemicals are part of our natural stress response (the so-called "fight or flight" responses) that help us deal with stressful situations. However, if we stay at this heightened level for too long we can find ourselves in a position of chronic stress, often without even being aware of it. This means that getting to sleep can be difficult, and when we eventually do drop off, truly restful sleep is unlikely.

Most of us have probably "lost sleep" over a stressful event or situation a few times in our working or home life, and when we play that moment back in our minds it is known as rumination. This can be problematic at any time, but it is especially unhelpful to be playing an event over in your mind while you are tossing and turning in bed. It is also unhelpful if you find yourself waking up in the middle of the night, and instead of dropping back to sleep, you find yourself ruminating again.

It's particularly important then that we manage our stress levels to help get restful sleep. Sometimes it is even worth seeking medical advice over too.

The benefits of a good night's sleep

We've already mentioned that a lack of sleep over a long period of time can lead to a plethora of health conditions, but there are other benefits to be had as well as avoiding these potential problems. One of the most noticeable ones is a better mood, for understandable reasons. It is easy to be a bit short with people if we haven't slept very well, after all. On the same note, a good night's sleep makes it easier to think clearly, making better decisions and fewer mistakes, while our memory also functions better if we are well rested.

One more surprising benefit though is a better control of our body weight. One of the reasons for this is the hormone leptin, which helps us to feel full. If we aren't sleeping very well, leptin levels drop and so we are more inclined to eat more. Our immune system also functions better when we sleep well, and studies have shown those who sleep for seven hours or less are three times more likely to develop colds than a person who sleeps for eight hours or more a night.2

If you struggle with body pain, you may also find getting more sleep can help supplement your pain medication too.

How to ensure you get a good night's sleep

• Ensure your mattress and pillows are comfortable and offer the appropriate support. Mattresses have a life expectancy, so if yours is older than eight years it may be affecting the quality of your sleep

• Try to relax before bedtime. Stay away from electronic devices for at least half an hour before going to bed, and try to avoid anything which can lead to stress. Maybe replace watching the TV with reading, or perhaps go for a soak in the bath instead

• If you often have trouble sleeping, try to avoid naps in the daytime. They may help short-term, but aren't a long-term solution

• Try to ensure your bedroom is a restful environment. It shouldn't be too hot or too cold, and try to keep it both quiet and dark

• Cut down on stimulants such as caffeine and alcohol, which both affect your sleep pattern, and if you smoke, take steps to try to stop

• Exercise is a great way to deal with stress, and can also help improve the quality of your sleep.

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Don't give up to your DESK JOB, learn to stay fit

Don’t let your desk job make you unhealthy and fat. Here are a few exercises and diet tips to stay fit in spite of a sit-down job. Many people complain about this. Increasing stress and inactivity at work leads to weight gain. Here’s what to do…

Exercise at your desk

1. For a toned stomach: Sit tall and straighten the spine. Clench the abdominal muscles tightly pulling the naval into the spine. Hold for one to five seconds and repeat 20 times. Try doing this at least three times in a day.
2. For great thighs: Be seated with knees together. Keep them together in a way that no one can pull them apart even if they try their best. Squeeze your inner thigh muscles in one-second pulses. Do this at least three times daily.
3. For a shapely butt: Start to stand up and tighten your butt and thigh muscles; then pause for a beat. Sit back down and stand up as you normally would. Do this every time you get out of your chair.

Nutrition chart

1. Eat more of nuts and seeds: The vital nutrients that your body requires – protein, magnesium, vitamin B and healthy monounsaturated fats are found in favorites like almonds, cashews, pumpkin seeds and sunflower seeds. They help keep blood sugar under control. Have them in the earliest part of the day – they will pack you with lot of energy.
2. Raw vegetables and cold cuts: Consume foods that are high in fibre. Vegetables like broccoli and celery are rich in plant compounds that regulate blood sugar. Also, go for cold cuts like turkey and cheese slices that are high in protein.
3. Have eggs daily: Egg is the highest quality protein you can have. They increase nitrogen stores in muscles and make them firmer so they burn more calories even when your body is at rest. Moreover they are loaded with vitamin D and prevent fat from trapping.
4. Sip oolong tea: Oolong tea balances blood sugar and cortisol levels – this reverses the fat-storing mechanisms caused by office inactivity. Consume one to three cups while you’re at work.

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HOW TO HEAL DAMAGED LIVER NATURALLY WITHIN A MONTH

The function of the liver has always been to filter out toxins and eliminate them from the body. Nevertheless, its job has changed over time, and now, it has a much bigger task now than it was even just a century ago.

Our bodies are exposed to a lot of toxins on a daily basis, so the liver has to work in overdrive to keep up. Modern living includes fried foods, food treated with pesticides, toxins in the air you breathe, and all this should be almost everything has to be filtered through your liver. Over time, this can lead to liver damage.

Liver Damage: Causes and Symptoms

There are many common causes for liver damage. Initially, liver disease can be genetic, so you may want to watch for its symptoms if anyone in your family has ever had liver problems.

Also, excessive alcohol consumption may be the most common cause of liver damage, as alcohol has many toxins that must be filtered through the liver.

Moreover, liver damage can also result from an unhealthy diet. An excess of fatty, fried, or processed foods puts a huge toll on your liver. You may be at high risk if your diet is devoid of fruits and vegetables.

Liver damage is often accompanied by certain symptoms. If case you have any of the ones below, you may be dealing with an off-kilter liver:

• Whites of eyes are yellow or bloodshot
• Stomach upset or digestive issues
• Stool or urine consistently abnormal (color, size, timing)
• Skin has yellowed over time and does not seem to improve with changes in diet or habits
• Development of mononucleosis

In order to determine whether or not your liver enzymes are normal, you can do a simple liver enzyme test administered by your health care provider.

Natural Treatments Over Conventional Treatments

Your body can be seriously damaged by conventional treatments, since a liver transplant can take years to get, the costs are too expensive, and leave you reliant on immunosuppressant medications. In addition, you must heal from major surgery after getting a transplant.

On the other hand, natural treatments can get you the same benefits as conventional treatments, but without the side effects. Though this protocol can be time-consuming, it can be worth it if you want to strengthen your liver naturally.

That is why it is highly advisable that you try these natural ways to cure liver damage:

Clean Water

For the process of liver cleansing, flushing your body is a huge part and has huge importance, so aim for at least four liters of water each day.

Herbal Supplements

Liver health can be strengthened to a high extent by the consumption of herbal supplements that are specifically designed for liver damage issues.

Cranberry Juice

Cranberry juice is excellent for your organs, and it can help detox your liver, but take care not to consume one with added sugar in its content.

Fresh Squeezed Juice

Investing in a juicer as well as organic fruits and vegetables can save your health. Try different juicing recipes and drink plenty of fresh juice every day, in order to help your body flush out all toxins.

Oregano Oil

This oil can provide great benefits to you, and some aroma therapists recommend its use internally, while others recommend its topical use. However, what is really important is that oregano oil can help you get rid of infections that have taken root in your body as a result of liver failure.

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The Oldest and The Most Effective Diet in The World

Olive oil: Even the smell helps you to attenuateOlive oil contains more robust fiber than any other type of oil. Studies has show that the olive oil consummation instead of saturated fat or any other regulra oil, increases the body’s energy, and thus burn more calories even while sitting or sleeping.

Yoghurt: The best “bacteria” for burning fatYoghurt easily can satisfy the need for food, increases the feeling of satiety, stabilize blood sugar levels and prevents overeating due to the fact it contains far more protein than any other food we consume. It is important to note that the body consumes more calories in the digestion of proteins.
Also, yoghurt is the best way to get your daily dose of probiotics. Studies have shown that if you have an appropriate amount of bacteria in the stomach, no matter how little you eat, without yoghurt consumption is won’t get weak.

Vegetables instead of junk/fast foodIf your body lacks vitamins, minerals and antioxidants, you certainly will not get rid of excess weight. Studies has show that nutrients from vegetables, raise the energy in the body and boost the metabolism. About 90 percent of vegetables comprises water, which will prevent your body dehydrates.

Bean: The two types of fiber needed for burning fat in the bodyThe organism needs two types of fiber: soluble and insoluble. No other kind of food containing both types except beans. Soluble fiber create a feeling of satiety while insoluble absorb water.

Seafood : increase the burning of fat and boost metabolismMost people do not get enough omega-3 fatty acids, which are essential for metabolism, to regulate blood sugar levels and other factors that are important for the body and to be able to burn all the unwanted fat. Fatty fish have more omega-3 fatty acids, such as salmon, but the sea fruit containing more EPA / DHA omega-3 acid type, which is on the healthier fat. If your menu introduce fish and shellfish at least twice a week it will speed up you metabolism and prevent the accumulation of fatty deposits on the stomach.

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TIPS FOR A HEALTHY HEART - it's deserve

Let’s honor it by becoming more aware of the risk factors and prevention of heart disease, because you deserve to live long!

Did you know that heart disease is the biggest killer? It is also a fact that most people neglect their heart health. Do you take care of your heart as you should?

Believe it or not – a healthy heart is one of the keys to happiness in your life. That’s right, if your heart is in a good shape, you’re not only likely to live long, but also love more and appreciate all the good things in life.

hat’s right, if your heart is in a good shape, you’re not only likely to live long, but also love more and appreciate all the good things in life.

Many people are ignorant and they do not know how their actions affect their heart.

They indulge in substance abuse like smoking and heavy drinking. They live a sedentary lifestyle that mostly involves sitting or lack of physical exercise and movement.

That is why sometimes sitting is considered equivalent to smoking.

Did you know that your heart does the maximum physical work of any muscle during a lifetime, beginning from just after a month of conception?

Your heart also beats about 100,000 times in one day and pumps around 1 million barrels of blood during an average lifetime.

Don’t you think this hard working organ of your body needs more attention and care?

Trust me; you would not want to suffer from a cardiovascular disease at this age! I know I wouldn’t

Sad to say, but about one American dies every 40 seconds from cardiovascular disease. This is not only alarming, but also shocking.

If you already knew this fact and aren’t still doing anything to improve your heart health, then it is surely devastating.

So, before it’s too late, let’s identify the risks and learn how to have a healthy heart.

Major Risk Factors For Getting Heart Disease

Image Source – Heart.Org

These are risk factors along with the preventive options:

1. High blood cholesterol – Eat right by having a balanced and healthy diet. Your fasting blood glucose should preferably be less than 100 mg/dL.
2. High blood pressure – Manage blood pressure through exercise and medications. Keep the numbers below 120/80 mm Hg.
3. Physical inactivity – Get moving and stand more. Spend 150 minutes of moderate intensive activity per week, like brisk walking. And opt for 75 minutes of vigorous-intensity activity.
4. Obesity and overweight – Lose weight to find your healthy weight. Target a Body Mass Index (BMI) of less than 25.
5. Smoking – Stop smoking altogether, quit it. Your alcohol intake should be within limits too.
6. Diabetes – Reduce blood sugar by being conscious and careful of your food and beverages intake.

You will be surprised to know that lowering the risk of heart disease also reduces the chances of getting cancer!

One good thing that comes out of this infographic is that about 27% people live a heart-healthy lifestyle.

All this information would help only if you take some positive steps towards taking care of your heart.

TIPS FOR HEALTHY HEART 

• Food
• Eat whole grains instead of white grain.
• Eat seafood in place of some red meat and poultry.
• To replace solid fats use olive oil in cooking.
• Use fat free dairy products.
• Lessen sodium intake, People age 50 and older with High Blood Pressure should continue their intake to 2,000 milligram per day.
• Monitor the quantity of food intake. Avoid unhealthy food habits and reduce the intake of processed foods and foods high in sugar. It is a misconception that healthy eating means giving up ‘all the good things’ and eating an oil-free diet. You should include oil in your diet, but make sure it’s in limited quantity. Fruits and vegetables should form the major part of your diet. If you are non-vegetarian, reduce your intake of red meat (once in 2-3 weeks), but lean chicken and fish are safe to consume regularly.

Super Foods

Your body needs a maximum of 1 1/2 to 2 1/2 tsp of oil everyday, which can come in the form of oil or even pure ghee. Colorful fruits and vegetables, whole grains, sprouts, walnuts (or other nuts or dry fruits not more than 15 to 20 gm a day), avocado, oil seeds such as flax seed are good for one’s heart. Those who have milk with their grains such as oats should skip buffalo milk which is fatty and consume cow’s milk or skimmed milk instead.

Exercise

• Walk for 30 minutes at least for a five days a week.
• Start out slowly. If you’re not used to excising, began with 10 minutes and gradually work your way up to 30 minutes sessions.
• Try breaking your workout regime into shorter sessions.
• Strengthen major muscle groups in your arms, legs, back, chest, abdomen, hips and shoulders by lifting to moderate weights.
• Practice yoga and meditation.

Some More Useful Tips

Routine checks are a must. Every adult should know their numbers, and regularly check them; this can be done by a simple blood test and a blood pressure check.

If you consume tobacco, you need to quit. Ask your doctor about new smoking-cessation programmes and medications. Ban smoking at home and work, too. Standing for an hour in a smoking zone has the same effect as smoking two or three cigarettes.

Ensure that you enjoy an undisturbed sleep for minimum eight hours. Avoid caffeine and excessive use of electronic devices just before bedtime.

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The most powerful HOME REMEDIES FOR HAIR GROWTH

Hair is important for our looks. Why else would anyone spend so much of time, efforts and money to find that most suitable hairstyle for one’s face? Your hair gives you a distinct personality. So if you are worried about hair loss that you have noticed recently, there is nothing unnatural here. Even if you are losing only the normal amount of hair but want to have thicker hair, you may do so through various remedies for hair growth. So here we go and give you 6 (plus one super tip) hair growth remedies with which you can have a good volume of hair without spending a whole lot of money for clinical treatments!

Home Remedies for Hair Growth

1. Onion juice- smelly but effective remedy for hair growth

Onion not only makes your food tasty but also makes your hair grow and multiply effectively. Why? Because onion juice has sulphur in it which boosts the production of collagen tissues. These tissues assist in re growth of your hair. You will only need red onions, even shallots would do.

Directions:

1. Take two to four onions.
2. Grate the onions and squeeze out the grate thing to get its juice.
3. Massage your scalp with this fresh onion juice.
4. Let it be there for, preferably one hour. If not, leave it there at least for 15 minutes.
5. Now wash off your hair with a mild shampoo and water.

Alternative method for using onion for hair growth

If you are scared of tears and irritation in eyes due to grating of onions while taking out its juice, you can use onions in another way. Here are the directions for it:

1. Take 4-5 onions and chop them.
2. Take a liter of water and boil it.
3. Add the chopped onions to boiling water.
4. Let it boil for another 5-10 minutes.
5. Put off the flame and let the water cool.
6. Now strain and use the water to wash your hair after using shampoo.
7. If you can stand the smell, do not rinse hair with other water that day. Next day shampoo your hair use clean water to wash off.
8. If you can’t stand the smell, at least do not wash off with clean water for an hour. After that shampoo and rinse hair with clean water.

Onion not only helps in re growth of hair but also lends your hair with a fabulous sheen.

2. Potato Juice- yet another vegetable that helps your hair grow

No, we are not in a vegetable juice shop nor are we cooking food in your kitchen but these vegetables really do wonder when it comes to hair growth. Along with onions, you can also use potatoes to grow your hair. In fact, potato juice can even cure thinning of hair due to ‘alopecia.’ Potatoes are rich in certain vitamins like vitamins A, B and C. When your body lacks this vitamins, your hair gets dry and brittle. So, you must have those foods that are rich in these vitamins. Using potato juice on hair directly too is beneficial. Just grate 3-4 potatoes and squeeze out the juice from it. Massage your scalp with this juice for at least 15 minutes. Rinse off with water. If your hair is very dry, instead of using just the potato juice, you can use this potato hair mask.

You will need:

• Potatoes – 3
• Egg yolk- from one egg
• Honey – 1 tablespoon

Directions:

1. Grate and squeeze out the juice from potatoes.
2. Add egg yolk and honey to this juice.
3. Mix well to get the potato hair mask.
4. Apply on your scalp and leave for at least half and hour.
5. Wash off with mild shampoo and water.

The egg yolk and honey add a good amount of moisture to potato juice which is beneficial for your dry hair. This hair mask helps in growing hair faster.

3. Eggs give extra protein to grow extra hair

Hair is primarily made up of protein. What’s the better way to grow hair than to provide it with extra protein,in fact, one of the best proteins- the egg white. What you need to do is take one or two eggs and massage your scalp with the liquids in it. Let it sit there for an hour, preferably covered with a shower cap. Then wash it off with a mild shampoo and water. You may even make an egg mask for your hair to give it extra shine and strength.

For egg hair mask, you will need:

• Egg white – from 1-2 eggs
• Olive oil- 1 tsp
• Honey- 1tsp

Directions:

1. Mix egg white, olive oil and honey well to make the egg hair mask.
2. Apply this mask on your scalp. Cover your hair too.
3. Let it sit there for about 15-20 minutes.
4. Wash off with mild shampoo and water.

4. Rinse Hair with Apple Cider Vinegar

Apple cider vinegar has many benefits for your hair. It stimulates the hair follicles and help them grow faster. It also cleanses scalp apart from maintaining the pH balance of hair which accelerates their growth. You just have to use this vinegar as an after-wash rinse. Add apple cider vinegar with water and use it as a final rinse for your hair each time you shampoo your hair. Although it has a mild smell that doesn’t bother anyone too much yet if you want your hair smell good even when they grow with apple cider vinegar, just add a couple of drops of some essential oil (such as lavender oil) to your mixture of water and vinegar.

5. Use Fenugreek- the age old remedy for hair growth

Fenugreek has been used to treat hair fall since ages in many parts of the world. Even you can use this spice for growing hair.

You will need:

• Fenugreek seeds – 2-3 tablespoons
• A large pan filled with water

Directions:

1. Soak the fenugreek seeds in the water for 24 hours.
2. Strain and use the water to rinse hair.
3. Do not immediately was hair with normal water. Let this water be there for at least 3 hours
4. After 3 hours, wash your hair with lukewarm water (never use hot water on your hair)
5. Repeat this daily for at a month to see your hair gaining strength and volume.

Fenugreek can also be used to make a superb hair mask for growing hair faster.

For Fenugreek hair mask, you will need:

• Fenugreek seeds paste- 1 tsp
• Coconut milk – ¼ cup or more if you have longer hair

Directions:

1. Mix fenugreek seeds paste and coconut milk well.
2. Apply to your scalp and hair.
3. Leave for half an hour.
4. Now wash off with a mild shampoo and water.

6. Ayurvedic Herbs -Amla Shikakai Reetha- for long and strong hair

Indian gooseberry (amla) is well recognized as the powerhouse of vitamin C and antioxidants. Thus it helps in production of collagen and also fights off free radicals promoting hair growth and even improving pigmentation of your hair. You can simply mix 2 teaspoons each of amla powder and lime juice and rub this on your scalp. After some time, rinse with warm water. This will help your hair grow. There is, however, another herbal remedy using amla which can promote faster hair growth by making your hair long, strong and shiny. For this you’ll have to make a shampoo at home using amla, shikakai and reetha.

To make amla, shikakai, reetha shampoo, you will need:

• Amla or Indian gooseberry (Emblica officinalis) – 100 gm
• Shikakai (Fruit of Acacia concinna shrub) – 100 gm
• Reetha or soapnut (Sapindus Mukorossi) – 100 gm
• Water – 2 liters

Directions:

1. Soak all the three herbs- amla, shikakai and reetha – in water overnight.
2. In the morning, boil the mixture till the time water reduces to half.
3. Let it cool.
4. Once the mixture cools, with the help of hands mash the boiled herbs to pulp in the water itself.
5. Now strain and collect the homemade shampoo in another utensil.
6. Wash your hair with this shampoo.
7. Do not try to rub the herbal liquid as you do when using regular shampoos. This will entangle your hair leading to breakage as your hair goes rough as soon as it comes in contact with this herbal shampoo.
8. The right way to use Amla-Shikakai-Reetha shampoo is to apply it over all of your wet hair and let the hair soak in it for about 5 minutes.
9. After 5 minutes, rinse with water and apply some conditioner.
10. Take care to not let the concoction enter your eyes.

This homemade shampoo will remove all the oil and dirt from your scalp and hair giving you healthier shiny hair with lots of volume. Use this amla herbs mix whenever you shampoo your hair for about 2 months. You will love the pace at which your hair grows.

The Super Tip for Hair Growth

Apart from using one or many of the above remedies for hair growth, you should always do one thing regularly. Massage your hair with some nutritious oil at least once a week. Warm a little olive oil, coconut oil or almond oil and gently massage rubbing this oil on to your scalp in circular motions. This is done best when you leave the oil overnight in your hair. However, you cannot or do not wish to do so, dip a towel in hot water, squeeze the extra water from it and wrap the towel around your oiled hair. Leave it like this for sometime and then wash off your hair with mild shampoo and conditioner. Warm towel treatment helps the massaged oil reach deep hair follicles, which in turn makes your hair strong, thick and healthy.

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