6 TIPS TO LOOK AFTER YOUR BODY WHEN EXERCISING

 Regular exercise is good for you. It can help you lose weight and manage your health better, thereby reducing the risk of heart disease, and helping you manage insulin and blood sugar levels more easily. But, if you’re performing an exercise the wrong way or neglecting your body’s needs, you may end up hurting your body instead of helping it.

So, to help you reap all the benefits, here are six tips to look after your body when exercising:

1.     Eat The Right Food & Portion Every Meal

Despite how badly you want candies over healthy food options, try to stay away from the former. Sugar that comes from candies won’t help you get in shape. Even though it’s only a single bar, one will lead to another eventually.

If your sole purpose for exercising is to lose weight or get into shape, you should consume vegetables and fruits. For one, apples can make you feel full for four hours. On the other hand, green veggies, like broccoli and green beans, keep the digestive system running and clean. Furthermore, stick to turkey, chicken, and other lean meats. Seafood like tilapia and shrimp can also be good alternatives. These foods are packed with healthy nutrients and protein that help with muscle building.

Also, make sure to portion what you’re eating. A good metabolism comes from the right portioning of meals. Plan out eating six times in one day with smaller portions instead of eating thrice a day with large meals. This helps you to breathe smoothly when exercising rather than puffing or huffing for air. It’s because you have less food in your digestive system, thus, more energy is utilized during exercise.

2.     Get Enough Sleep

It’s important to get enough sleep to recharge the batteries of the body. Six to eight hours of sleep will keep your body going throughout the day. But, in case you feel tired after coming home from work, it’s highly recommended to take a nap before exercising. Be sure to only nap for 30 minutes as it prevents you from staying up at night.

3.     Warm Up

One of the common mistakes people make when exercising is not warming up. Before your session, be sure to warm up thoroughly and mobilize the parts you’ll be using during your exercise. Moreover, failure to warm up may increase the risk of injury.

Nonetheless, if you think that there’s something wrong with your knees, don’t neglect it and consult an orthopaedic surgeon right away. This is to ensure that your body is in good condition to perform exercises.

4.     Limit Your Exercise To 30-40 Minutes

Some people tend to exercise for several hours in every session to achieve their desired results quickly. But, the truth is that after 40 minutes or even 30 minutes, the benefits aren’t great. If you exercise that long, you’d need to lower the intensity of your exercise. That means you’re spending a lot of time exercising. With that in mind, it’s best to exercise at a higher intensity for a shorter period.

5.     Stay Hydrated

Drinking water is essential to your overall health. Besides, it plays a crucial role in an exercise routine. When you’re sweating too much, you need to ensure your body is hydrated properly since you’re losing water. Furthermore, being hydrated guarantees that your energy level is where it needs to be.

Despite the amount of water that needs to be consumed in a day differs from one person to another, as a general rule, you should aim 50% of your weight in ounces daily. Meaning, if you weigh 200 pounds, try to drink at least 100 ounces of water. Also, if you have dark urine, it probably means you’re not hydrated enough.

So, when you’re exercising, make sure to drink plenty of water.

6.     Drink Shake Before And After Exercise

Taking either a carb or protein shake before and after your workout is a good practice. If you take it before your exercise, it will increase the flow of amino acids to the muscles during a workout, providing the building blocks they need. After your exercise, the shake can stimulate muscle growth.

Conclusion

By following the tips enumerated above, the chances are high that you can make your exercises more effective. You can be able to reap all the benefits exercising has to offer as long as you do this activity correctly and responsibly. However, it should, still, be in your best interest to consult your doctor prior to adopting any exercise or diet routine, especially if you have an existing medical condition, to ensure your safety.

5 TIPS FOR LOW CARD SNACKING IN 2021

If you’ve added a few extra pounds during the COVID-19 lockdown, or if you’re busy or on-the-go, here are some low carb snacking tips you can follow in 2021:  

1. Keto Bars 

Keto bars are a great source of just about the right amount of carbs and fat to keep you going until it's time for a proper sit-down meal. The best thing about keto bars is that they support ketosis, a process wherein a body lacking carbohydrates burns fat instead. Suppose you're on a weight loss journey or thinking of embarking on one—in that case, keto bars are an excellent companion to help you follow through.  

When choosing a keto bar, be wary of ones that come with low nutrition values. The best keto bars are made of high-quality, nutritious ingredients, with no added sugars, artificial sweeteners, alcohols, additives, or fillers. 

2. Dark Chocolate Sea Salt Almonds  

Dark chocolate sea salt almonds are a low carb combination that'll have your senses excited and delighted, while keeping hunger and weight gain at bay. 

Although there are more than a few brands selling almonds covered in dark chocolate, making your batch at home can be a fun family activity to do. If you're up for it, this is how you can make your own dark chocolate sea salt almonds:   

• Ingredients  

You'll need 14 ounces of high-quality bittersweet or semi-sweet dark chocolate, one cup of raw, unsalted whole almonds, and sea salt.  

• Procedure 

What you'll want to do first is to line a baking sheet with parchment paper, and set it aside. Then, you can proceed to roast almonds for 10 to 15 minutes in an oven preheated to 325 degrees. Once done, let almonds cool to room temperature.   

The next step is to bring a small pot of water to a simmer over medium heat, and place a heatproof bowl with chocolate inside over the pot. A little bit before the chocolate is completely melted, remove the pot and the bowl from the heat. Stir until the chocolate is completely melted. You can also use a microwave, making sure you heat the chocolate in 30-second intervals.   

Once the chocolate is melted, add and stir with previously roasted and cooled almonds. When almonds are completely covered in chocolate, use two forks to pick up one almond at a time, and place them on the parchment-lined baking sheet. If there's excess chocolate, you can remove it. Let the almonds air dry for an hour. Before the chocolate hardens, sprinkle with sea salt. Once they're dry, peel them off the paper, and store them in a jar. 

Losing weight or keeping it in check doesn't mean you have to starve yourself and forget all earthly pleasures, such as chocolate.  

3. Lettuce Wraps 

When it comes to salad sandwiches or lettuce wraps, healthy, low carb combinations are endless. What you need to do first is to choose your favorite type of lettuce—iceberg lettuce, romaine lettuce, butter lettuce, kale, or collard. 

Once you've decided on the type of wrap, it's time to choose what you're going to fill the sandwich with. Here are some ideas you can sift through:  

• Eggs 

• Tuna, salmon, or prawns  

• Vegetables, such as carrots, onions, cucumbers, and tomatoes 

• Avocado 

• Tofu 

• Deli meat  

• Roasted chicken breast 

• Any spread such as mustard or mayo  

Pro tip: use parchment paper as a base to roll everything together and fold the sides in. 

4. Herbed Celery And Cucumber Salad 

Herbed celery and cucumber salad is a salad famous among keto evangelists. Here are the ingredients:  

• Celery stalks 

• English cucumbers 

• Fresh, flat-leaf parsley 

• Fresh mint 

• Bag of mixed salad greens 

• Salt and coarse, freshly ground black pepper 

• Olive oil 

5. Tuna And Avocado Boat 

The name of this low carb treat comes from a sliced and pitted avocado as the 'boat.’ The avocado hole, referred to as a boat, is filled with tuna that you can spice up with sriracha or any other spice of your liking.  

Choose Carefully And Add Variety To Your Diet

A balanced diet with carefully chosen ingredients can help you stay fit and nourished with the right amount and types of nutrients. Keto bars are a great, convenient source of quality carbs and fat to have while on-the-go. Still, to optimize your health, you shouldn’t depend only on them. Instead, add more variety to your diet and incorporate other types of low carb snacks in 2021. 

FIVE REASONS TO WORK OUT AS A COUPLE

Are you sick and tired of looking in the mirror and seeing the flabby, bloated ghost of your former self staring back at you? Do you secretly wish you could sculpt your body, so you look like a statue of a Greek god? Do you generally want to get fitter and healthier and enjoy an active lifestyle?

You may want to consider joining a gym.

However, you may be one of those people who struggle to work out on their own, which is exactly why you need to start working out with your significant other.

It is very important to support and motivate your partner. The WivesGoWild website can share successful fitness dating tips that will spark your interest in working out together.

Your Relationship Will Inevitably Be Happier

Endorphins are the chemical in the brain that tells us we are happy. When we exercise, our body produces endorphins. Creating this feeling with your partner will make you associate this natural high with both exercise and each other. Both of you will feel a great pride that comes from taking steps towards self-improvement. Feeling comfortable and confident in yourself can only make your relationship stronger. Poor self-esteem is responsible for so many relationship breakdowns.

For this reason, working on yourself is also working on the relationship.

You Can Spend Time Together in a Meaningful Way

Being of sound body leads to being sound of mind.

There is a reason Buddhists incorporate physical activities such as meditative yoga into their daily lives. Our bodies are a temple. Only by exercising will you truly feel the meaning of this saying. Growing together in this way will make you both feel closer, not only to each other but to yourselves as well.

Doing activities that improve yourselves can be classed as meaningful time together. Compare this to watching television. Do you feel a connection with your partner, or are you lost in the world of the programme?

Turn off that TV and sign up for the gym – you know it makes sense!

You'll Both Start to Look Slim and Sexy

This may sound like a shallow reason, but let's face it: if you and your partner start hitting the gym on a regular basis, you're both going to look fabulous. Not only does an active life have many health benefits, you'll start to feel a hell of a lot sexier. This will lead to wonders in the bedroom.

Of course, we are not saying you don't already find your partner absolutely ravishing, but those added endorphins we talked about earlier will give a heightened sexual confidence as well.

So when you're going hard on the treadmill and pushing for the burn, remember to leave a little bit in the tank for those… ahem… extra-curricular activities.

It Helps You Feel Like a Team

It is a wonderful feeling to have the same goal in life as your partner. When we search for that perfect relationship, we look for someone who helps us achieve the best version of our self. Mutual exercise really will make you feel like a team, but only if you see working out as a couple's goal rather than a solitary achievement. When you next go on a night out, you will both feel fabulous and ready to take over the dance floor.

One day you may look in the mirror and see a power couple staring back at you.

To Provide Each Other with Motivation

Science has proven that working out as part of a group of two or more leads to more beneficial results for everybody involved. Most people who go the gym alone usually give up after a short while. Everybody hits a wall eventually, and if nobody is there to pick you up, you'll end up back on the sofa watching Seinfeld reruns and hating your flabby gut.

This is why personal trainers are so popular. However, many people can't afford a personal trainer. If you need somebody to motivate you into doing exercise, you need look no further than your partner. You can pick each other up and share in each other's achievements. This is a great way to stick to your goals and follow through with your plan to finally get that body you have always dreamed about.

We hope we've inspired you and your significant other to enjoy the benefits of mutual exercise. This could be the start of a brand new adventure for both of you, one in which you will grow stronger as a couple and happier as human beings.

Enjoy Your New Bodies!

SINK YOUR SKIN (AND SOUL) INTO TATA HARPER'S LUXURIOUS SKINCARE

A clean, healthy, youthful, and glowing skin is the best recipe for beauty, which is why it’s important to use high-quality products for cleaning, hydrating, and overall maintenance. Of course, you could go all out and pamper your skin with a wide range of products that may help you look like a celebrity, but most people don’t have the time (or the budget) to carry and maintain an arsenal of skincare products at all times. 

Luckily, most of us regular folks don’t need an army of stylists and professionals to have good-looking skin. We just need to follow a few basic steps and use a few high-quality products on a regular basis. 

And this is exactly what the recent collection of luxury skincare products from Tata Harper is promoting: clean and healthy skin without spending too much time and money on it. The brand is well-known for its wide offer of organic serums, cleansers, moisturizing creams, and facial oils that use only the best plant extracts and ingredients. Now, some of you may raise the point that these are not exactly low-cost products, and you would be right. Still, their quality beats the price and the results are absolutely remarkable. Therefore, a few basic products from this collection will replace several affordable others and save you time and space on the bathroom shelves.

Moreover, it’s quite easy for someone with regular skin to find the right products for their needs. 

Products for Tonifying & Cleaning

Everyday life is damaging for our skin, especially the skin on the face and hands. The polluted air, our daily behaviors (like smoking or excessive makeup), and even the foods we eat all have an effect on our skin and on the aging process. 

Therefore, to make sure you don’t get wrinkles ahead of time and to protect your skin from looking tired, it’s important to have a healthy lifestyle and a basic skin cleaning routine. In addition, it’s crucial that you use cleaning products that are gentle on your skin and don’t inflict more damage by drying the skin up. That’s why it’s best to choose a product like a nourishing oil cleanser that helps remove the negative effects of the day and also keeps the skin toned and flexible. 

Hydration and Moisturizing 

Specialists recommend at least six to eight glasses of water on a daily basis (if you have a healthy diet) for healthy-looking skin. After all, if you don’t hydrate well, no skincare product will be able to give you that fabulous glow! 

Quick secret: to improve the results of good hydration, you should add a hydration mask to your routine. It keeps the skin looking young and healthy. 

But, besides making sure you are hydrated, it’s also mandatory to keep your skin moisturized. Luckily, the Tata Harper collection has a few amazing products that have restorative features as well. This way, your skin will be moisturized and protected against any damaging factors such as oxidants and pollution. 

Exfoliating

Every few weeks, or at least once a month, you should apply a scrub or an exfoliating product to remove dead skin cells and prepare the area for better care. Now, just like a cleanser, an exfoliating product can be too rough on your skin, which is why it’s best to choose one with an oil base. It will be gentle with your skin and will leave it smooth and clean like a baby’s bottom!

If you don’t really like an oily exfoliant, try applying a Shea butter treatment once the skin is clean and prepped. The result will be similar.

Wrap Up

In summary, a few good products and a well-established routine can save you a lot of trouble as you advance in your years. It’s also crucial that you start early (in your 20s) and adjust your skincare routine as your condition changes. 

BEST HONEYMOON DESTINATIONS 2021

Did you get married in 2020? If so, chances are you’re still dreaming of getting away for a honeymoon due to the pandemic. Don’t fret, as there are many couples all around the world in the very same situation. And yes, it may take a while for tourism to open up again but that doesn’t mean you can’t start looking into possible destinations for 2021. On that note, if you need a little help, the following are some of the best honeymoon destinations for this coming year.

St. Lucia

St. Lucia is a dream destination for lots of different reasons. Think luxurious hotels, white sandy beaches, sparkling Caribbean water, drive-in volcanoes, amazing hiking trails, breath-taking waterfalls and some of the most unique mountain views in the world. St. Lucia really does have it all but, be warned, this level of luxury does not come cheap. If you really want to splash out and have the honeymoon of a lifetime, it might be worth looking for personalized offers and take out a personal loan. This will give you access to cash quickly and you can pay back the money overtime in manageable monthly repayments. St. Lucia is the perfect getaway for couples that are looking for top class luxury and a little bit of adventure. 

Bora Bora

Again, a trip to Bora Bora does not come cheap but the level of luxury you’ll enjoy will make it worth every single cent. Picture sapphire-colored skies, total seclusion, and the clearest waters you’ve ever seen. You’ll get to enjoy French champagne and world-class foods whilst you and your new hubby/wife relax and take in the breath-taking views. Bora Bora is ideal for couples that are looking for a celebrity style experience at a discounted price. 

The Maldives

A honeymoon destination guide would not be complete without a mention of the gorgeous Maldives. Known as a tropical paradise, the islands of the Maldives are surrounded by one big lagoon and most resorts are built on the lagoon. The exotic corals are what sets this destination apart from the rest making it the ideal choice for couples that love to dive and snorkel. Fancy a bit of island hopping? You’ll also love the Maldives as you can move onto a new island and a new resort every few nights during your trip.

Hawaii

Hawaii stirs up all kinds of images. Stunning beaches, perfect waves, colorful flower garlands, majestic mountains and towering volcanoes are just some things that come to mind. The natural beauty in Hawaii will totally blow your mind as it’s home to some of the most incredible geology the world has to offer. Book a trip to Hawaii if you’re a nature lover, avid surfer or a beach lover.

Bali

Looking for a cultural experience where you’ll be immersed in a tropical paradise? Bali is the perfect place to visit. Think stunning beaches, magical temples, sprawling rice fields, lush jungles and gushing rivers and waterfalls and you’ve got a good picture of what you’ll get to enjoy when you touch down in Bali. This choice of destination is ideal for couples that want to pay less without having to make huge compromises on luxury.

HOW TO BE STYLISH AS A MAN

How to be Stylish as a Man

It’s not only women who can be stylish—men can do that too. The only difference is that men’s fashion is relatively simpler and more standard as compared to women’s. Men’s wear traditionally is made up of limited kinds of clothing, though that depends on the time period and culture. So, the question is—how can you stand out from the traditional look and be more stylish? 

Being stylish is not something you’re born with—it’s something you learn along the way. Over time, you learn how other men, especially celebrities, dress themselves in the movies or award shows, and you subconsciously absorb that information. You slowly start to recognize what styles appeal to you, and what styles suit you. While you may assume that you’re not naturally stylish doesn’t mean you don’t have an eye for style. 

In fact, that eye you have for other men’s style can be incorporated into your own style. Don’t worry, it’s not about perfecting your style right away. It’s about slowly turning yourself into a stylish man and rocking every outfit you’ve hidden in your wardrobe. To start, here are a few tips to up your game: 

1. Get the Right Fit

The first and most important thing to remember when it comes to a great style is getting the right fit for your body. You can have the most expensive suit or most stylish shirt in the world, but if it’s not your fit, it will never look stylish on you. Wearing clothes that are not properly fitted will only throw off your body proportions. Baggy clothes will only make you look shorter, sloppy, or bigger than you actually are. 

Start by going through your wardrobe right now and see which items you think perfectly fit you and which ones don’t. Replace all those baggy clothes with outfits that fit you better. If you’re still doubtful, you can find more information here and expand your knowledge about filling your wardrobe with the right clothes for you.

2. Avoid Wearing Clothes with Logos, Graphics, or Extremely Wild Prints

This doesn’t mean that men who wear printed clothes are not stylish but, when you’re just starting out, it’s best to avoid them for now. Clothes with logos or graphics might make you look like you’re still in college or you’re about to watch your favorite soccer team. If you want to look stylish while looking mature, replace your logo shirts with solid-colored shirts. This will make you look more refined and sophisticated.

3. Wear Unique Accessories Wisely

Selecting accessories for men requires careful attention. This may sound like a big risk for you if you just started experimenting, but a brilliant accessory may make you stand out among the rest. You need to incorporate an accessory that looks confident and classy, but not too loud. Your accessory should serve as a finishing touch to your overall look in order to sharpen your style.

One of the most common accessories that men wear is a watch. It’s classic but it’ll never go out of style. Not only is it functional, but a high-end watch will make you look more professional and confident too. 

4. Commit to a Signature Scent

To enhance your overall look and style, pair it with a signature scent. Committing to one signature scent means you’ve built your personality and character around that scent. Isn’t it amazing whenever a particular fragrance reminds people of you?  

There are some things that you may have to consider when picking your scent. Make sure it’s not too strong yet not too weak. Also, ensure that you put the right amount of scent so it wouldn’t look like you’ve only used it as a substitute for your shower—wearing a perfume that’s too strong for the nose might keep other people away from you. 

5. Get a Hairstyle That Suits Your Face Shape

One way to become stylish is to maintain proper grooming. The first thing to consider for your grooming is your hairstyle. Your hairstyle can make or break your overall look. Make sure to visit your most trusted barber regularly and have your hair trimmed to a hairstyle that matches your face shape and highlights your features. Keeping your hair trimmed will surely make you more stylish than a man who rarely visits a barbershop.  

Finishing Up

There are still other tips out there to make you more stylish, but the ones mentioned above will surely help you get started. Always remember that styling yourself is not about copying how others dress—it's about owning your style and showing your personality through it. Soon, styling yourself will become easy as you figure out which clothes and accessories work best for you.

TOP 6 POSSIBLE CAUSES OF FATIGUE

Most people carry on their daily lives without much worry about their physical health. After a long day, those who usually feel tired result to remedies such as massages or rest to recover. However, there are instances when the fatigue you feel isn't normal. Feeling tired all the time can be caused by other reasons.  

It's important to know the root of your condition so you can address it as soon as possible. Feeling fatigued all the time may interfere with your daily life, so it's best to determine the cause early on. Here are some common causes of fatigue you should watch out for.  

1. Excess Physical Activity 

One of the most common causes of fatigue is too much physical activity. It's not unnatural for your body to feel tired and worn out after a day of constant movement. People who like to work out or have very physically demanding jobs usually experience fatigue at the end of the day.  

Your muscles will feel sore and weak after a day of activity but will usually subside after a few days. Feeling fatigued isn't too serious in most cases. However, it can affect how you perform your daily tasks if it occurs all the time.  

Of course, there are many ways you can recover and increase your energy. For instance, this resource explains different methods you can try to regain your vigor. You can also try to lessen the amount of movement you do to feel less tired after a long day.  

2. Lack Of Sleep 

Sleep is also an important aspect of your health. Unless you sleep well, your body won't have enough energy for the next day. On average, you need at least seven to eight hours of sleep every day, but it can be challenging to get adequate rest when you have a busy lifestyle.  

Those who struggle to have a normal circadian rhythm or have sleeping problems usually end up feeling tired after waking up from their sleep. Those people are also more likely to have less energy to perform their day-to-day activities since their bodies don't get enough rest. You should try and establish a regular sleeping pattern by going to bed during the same time every night. Try to clear your mind before going to bed so that you can sleep deeper and longer.  

3. Insufficient Nutrients 

Another reason why you may feel tired all the time is the lack of nutrients in your body. How much or how little you eat will also affect how you feel. Your body functions by consuming the energy you get from the food you eat. If you always skip your meals, you may end up feeling fatigued all the time.  

To avoid feeling tired, always eat a balanced diet with fruits, vegetables, protein, and carbohydrates. This will help fuel your body with enough nutrients throughout the day.  

4. Iron Deficiency 

Anemia is also a common cause of fatigue, especially in women. Iron is the main component found in red blood cells responsible for delivering oxygen throughout the body. If your body doesn't have enough iron, your body won't get enough oxygen for energy. Women who are pregnant or usually have heavy menstrual periods have a higher risk of developing anemia.  

If you are at risk of this condition, try to eat foods rich in iron to replenish your body. Incorporate foods like meats, tofu, beans, potatoes, or brown rice into your diet to avoid being anemic.  

5. Depression 

Most people assume that depression can only show itself through symptoms like anxiety or long periods of sadness. However, physical signs such as lack of appetite or unexplained fatigue can also be caused by depression.  

If you're experiencing signs of depression, it's advisable to seek medical attention immediately. There are treatments such as medication or therapy to help ease your condition.

6. Diabetes 

Another common cause of fatigue is diabetes. Whenever you have high sugar levels, your body's glucose will remain in your bloodstream instead of being converted into energy, contributing to the tiredness you feel. Low blood sugar will also cause fatigue since it means you don't have enough fuel for energy.  

You should make lifestyle changes that will help you manage your condition. Besides proper diet and exercise, you can also visit a doctor to get a diabetes medication that will help control your sugar levels.  

Final Thoughts  

Feeling fatigued all the time can disrupt your daily activities and may even affect your quality of life. It can prevent you from doing things you enjoy and may even cause various health problems in the long run.  

Of course, there are many ways to combat fatigue and maintain a healthy body. A healthy diet, enough sleep, and exercise can all help prevent you from feeling tired. By living a healthy lifestyle and being more mindful of your body's condition, you'll be able to live your life to the fullest.  

12 WAYS TO BOOST YOUR NUTRITION

Good nutrition is one of the critical elements in maintaining a healthy and good quality of life. Make the right choice right away with several ways to improve your nutrition. The best way to start is with your food, especially the ones containing vitamins and minerals such as vegetables, fruit, dairy, whole grains, and protein sources.  

Let’s check out ways to boost your nutrition: 

1. Prepare A Meal Plan 

Before the week starts, you should write down your breakfast, lunch, and dinner strategy for each day, along with a selection of healthy snacks. Creating a written plan will help you buy groceries more efficiently, maintain your weight, and enjoy various food choices.  

2. Limit Your Sodium Intake 

When it comes to the intake of sodium, you only need around 1,500 milligrams in a day. Sadly, most people are consuming more. If you want to improve your nutrition, it might be time to lessen your sodium intake to help reduce your blood pressure and curb your craving for sugar.  

3. Reduce Belly Fat 

It’s important to note that belly fat can be detrimental to your overall health. It tends to build up around your organs and is associated with metabolic disease. You can effectively cut down belly fat by reducing carbs and eating more fiber and protein sources. As an alternative, you can check here for another option to help cut down fat and gain muscle. 

4. Avoid Sugary Beverages 

If you love sugary beverages, it might be time to limit or stop consumption to improve your overall health as they’re the most fattening. Remember that the brain can’t quantify calories in liquid sugar in the same manner as solid food. With this in mind, when drinking soda, you’re putting in more calories. There’s a close connection between sugary beverages to heart disease, obesity, type 2 diabetes, and other health issues. 

5. Drink More Water  

Adults must drink, at least, eight cups of water a day to maintain good health. If you engage in strenuous physical activities, you need to increase the intake. Some of the ways to improve your water intake include: 

• Drinking a glass of water during every meal 

• Always bring water that you can drink if you get thirsty  

• Drink water instead of soda, fruit juice, or alcohol 

6. Add Eggs To Your Diet 

If you want to boost your nutrition for the better, you should include whole eggs. Remember that eggs are highly nutritious, especially the yolk that includes almost all the nutritional components.  

7. Avoid Processed Food 

If you tend to grab a pack of chips now and then, it might be time to control your cravings. Processed junk food is detrimental to health. Take note that this tricks your brain into overeating. Most kinds of processed food are low in protein, fiber, and micronutrients, but high in refined grains and sugar. 

8. Add Fatty Fish To Your Diet 

Fish is an ideal source of high-quality protein and healthy fats. A good example is salmon that boasts of a high omega-3 fatty acid content and other essential nutrients. When part of your daily diet, it can help lower the risk for various conditions, including heart disease, depression, and dementia.  

9. Improve Your Gut Health 

If you’re eager to boost your health, the bacteria in your gut play a vital role. Once there’s a disruption in the gut bacteria, there’s a link to severe ailments, including obesity. Some tips to improve gut health include eating probiotic food such as sauerkraut and yogurt, increasing your fiber intake, and taking probiotic supplements. 

10. Using Extra Virgin Olive Oil 

Extra virgin olive oil has been a vital component of the Mediterranean diet. It offers several benefits to the heart, weight, and blood pressure. In case you have extra virgin olive oil, it might be time to include it in your diet as an addition to vegetables or salads or cooking food at low temperatures.   

11. Increasing Fiber Intake 

One way to improve your condition is to include plenty of fiber in your diet, ideally 20-30 grams daily. Sources of soluble fiber such as nuts or beans dissolve into gel-like consistency to slow down your digestion, so you feel full longer. Sources of insoluble fiber such as dark green leafy vegetables add bulk to your stool and quickly move food via the GI tract.  

Make it a point to include fiber during your daily meals, such as fruit, vegetables, legumes, and whole grains. 

12. Consuming Alcohol In Moderation 

For those who consume alcohol, it must be in moderation. Women can drink one alcoholic beverage in a day and up to two servings in a day for men. Excessive consumption of alcoholic beverages will increase the risk of chronic conditions. In the long run, it can impair short and long-term cognitive functions. 

Conclusion 

If you want to direct your nutrition to the right track, you can quickly achieve it with these useful tips. Remember that aiming for better health is one of the best decisions you’ll make in life. Don’t waste time, and switch to a healthy lifestyle by starting with the right nutrition.

4 HEALTH AND FITNESS TIPS FOR PREGNANT WOMEN

Pregnancy is one of the most critical milestones in every woman’s life. Being pregnant can also positively impact relationships and become the reason why couples will have a better and clearer purpose in life. Pregnancy can also strengthen the bond that soon-to-be parents share.  

Being pregnant can be exciting, but keep in mind that going into this phase of your life will require changes. Now that you’re pregnant, you need to be more careful with your lifestyle choices because the condition of your health can affect the baby’s development when they’re still in your womb and their overall wellness once they’re born.  

For you to have a safe and healthy pregnancy, take note of these health and fitness tips: 

1. Add A Prenatal Vitamin To Your Daily Routine 

As your body changes during your pregnancy, expect that you’ll need different vitamins and minerals to support these changes. These vitamins also promote the development of your baby’s bones and teeth and lessen the risks of birth defects. 

Prenatal vitamins can be purchased over the counter, but it’s best to consult a medical professional from an established health clinic first. Create Health, for example, employ trained gynaecologists who can provide suggestions on what nutrients you should look for in a prenatal vitamin.

Generally, taking prenatal vitamins is essential during the first few weeks of pregnancy as these play a vital role in the health and development of the fetus.  

2. Exercise Regularly

Contrary to popular belief, pregnant women can actually exercise. In fact, maintaining an active lifestyle is important during pregnancy to control weight, manage stress, and improve sleep. 

Some of the most suitable exercises you can do during pregnancy are swimming, prenatal yoga, indoor stationary cycling, and brisk walking. Your doctor might also recommend some routines to prepare your body for labor and delivery.  

Before you add exercise to your daily routine, seek the approval of your doctor first. Since every pregnancy is unique, certain exercises might not be ideal for your condition.  

3. Remove Toxins 

Being pregnant will require you to make changes in your lifestyle, including removing any alcohol, drugs, and tobacco. You should also avoid being exposed to environments with solvents, like nail polish removers and paint thinners, as these have been linked to miscarriage. Smoking, furthermore, can increase the risks of preterm birth and decrease the oxygen flow to your baby.  

If you’ve been dependent on these toxins and can’t stop using them even during your pregnancy, inform your doctor about it. They can recommend you to programs and therapies that can prevent you from smoking, drinking, and using illicit drugs.  

4. Change Your Chores 

A lot of women would prefer to do household chores as their exercise during their pregnancy. There’s nothing really wrong if you’re thinking of doing the same, but you need to be careful about the kind of chores you’re doing as some can do more harm than good.  

During your pregnancy, you should avoid lifting heavy objects, using harsh chemicals, and climbing on ladders and step stools. You should also avoid standing too long as this can cause injuries and miscarriage.   

Cooperate With A Professional 

Your body will undergo a lot of changes when you get pregnant, which is why it’s always best to seek professional help when changing your diet or physical activities. 

An obstetrician, for example, can provide the essential medical care throughout your pregnancy and provide tips to ensure that you and your baby will have the best health from conception to birth.

WHY THAT SMILE MATTERS AND HOW YOU CAN WORK ON IT

As Louis Armstrong said in the popular song: “When you’re smiling, the whole world smiles with you.” There is no doubt about it, your smile matters. A good smile can make you appear more attractive and trustworthy, and it can even help you land a better job. And according to several studies, smiling can relieve stress. When you smile, you release endorphins that can lower stress hormones and boost your immune system. So, a simple smile can improve your happiness and your health, and make others around you feel happier.

PHOTO CREDIT | Pixabay/PublicDomainPictures

Invisible Braces Can Help Align Your Teeth

Smiles come in all shapes and sizes. Everyone’s smile is a unique feature of their own face, so developing a better smile has nothing to do with comparisons. Even if you have misaligned teeth, you can still have an attractive smile. However, many people with crooked teeth have less confidence because of their misaligned pearly whites. So, straightening your teeth can help you to feel more confident. Just because braces are most commonly used by children, it does not mean adults cannot use braces to align their teeth too. Thanks to advances in orthodontic treatments, metal braces are not the only option. Clear plastic braces or removable aligners known as invisible braces are available for adults. Start by comparing a number of options to see which invisible braces are best for straightening your teeth.

Whiter Teeth Make for a Brighter Smile

For a brighter smile, there are various whitening products you can use on your teeth. Whitening toothpaste and whitening strips can help improve the brightness of your teeth over time. Alternatively, you could make an appointment with a professional for teeth whitening procedures. Talk to your dentist to explore your options and find the best whitening treatment for you.

Veneers Are Very Good

If you are worried that some of your teeth do not look their best, you can use veneers. They are thin tooth-colored shells that cover the front side of your teeth. A small amount of enamel is removed from the tooth to accommodate the shell. The result? You end up with completely natural-looking teeth. In turn, that means you gain a better smile.

Bonding Is Another Brilliant Option

Bonding is another option. It involves your dentist attaching bonding materials directly to your teeth. The enamel and dentin are fused with bonding materials like resins and porcelain to create a more robust structure while simultaneously restoring the natural look of your teeth.

Consider Dental Implants for Missing Teeth

If you have missing teeth, you may find yourself unnecessarily worrying about smiling. While you can still flash an attractive smile with a missing tooth, many people have more confidence with a full set of teeth. That is why many are turning to dental implants. They are surgically placed in the lower or upper jaw and function just as well as your real teeth. Implants are made from materials like titanium. If you want a long-term solution for restoring your smile to its former glory, dental implants are definitely worth considering.

Brush and Floss Regularly

Finally, you may not need to use any of the above methods if you regularly brush and floss your teeth twice a day as is recommended by dentists and health professionals. Regular brushing-and-flossing keeps your teeth healthy and improves your oral health, meaning you can always have an engaging and attractive smile.

4 REASONS TO START PLAYING BASEBALL

Mark Twain once said that baseball is the “very symbol, the outward, and visible expression of the drive and push, and rush, and struggle” of America. It has been the Americans’ national sport and favorite pastime since the 19th century. Even in other parts of the world, it’s enjoyed by people of all ages, cultures, and walks of life. 

Baseball is fun to watch, but even more thrilling to play. No wonder why many parents sign their kids up to baseball programs and camps to learn the fundamentals at a young age. Whether it’s to prepare them for a career in competitive sports or just to keep them engaged in recreational activities, baseball is always an excellent choice. 

The excitement and benefits are all the same even for grown-ups who may not have prior baseball experience. There are excellent sports services that provide facilities, training, coaching, and any assistance you may need to improve your game. If you don’t know where or how to get started, you may visit websites such as The Pro’s List, and you’ll be connected to sports services in your area that suit your needs.

Once you step up to the mound, you’ll undergo a life-changing experience. If you need more convincing, here are some reasons for you to start playing baseball:

1. Better Appreciation Of Physical Fitness

Playing sports requires a lot of physical effort. You’ll be determined to pay attention to your overall fitness in order to play well, which will ultimately benefit your health and body. In particular, rotational exercises for baseball help build core strength, motor skills, and flexibility. You need to have a solid and flexible body to properly throw the ball or swing the bat. You also need to have good coordination and balance to know where and how exactly to position your body.

Not only that, but being constantly active will keep your heart and circulatory system in optimal running order. All the running, squatting, and throwing will let you reap great rewards in the long run.

2. Builds Mental Toughness

They say baseball is a smart person’s game—it requires great concentration and lightning-speed reaction for every player to carry out their roles excellently. For instance, a batter has only a few seconds to figure out what kind of pitch is coming their way and whether they should attempt to swing. Also, infielders and outfielders need to be always on their toes to catch or steal. If one player fails to get their head in the game, the entire team will be affected.

Baseball will also improve your mental well-being as it’s a good way to de-stress or boost your mood. Physical activities generally increase the production of endorphins, commonly known as happy hormones, in your body. 

3. Develops Responsible Social Behavior

As a team sport, baseball heavily relies on participation and communication among the players. At the same time, it builds a culture of accountability for individual actions—since a member’s action greatly affects the whole team. These things compel players to act more responsibly towards the greater goal. You’ll be learning the value of teamwork, following instructions by heart, and respecting your teammates and coaches.

Baseball teams are composed of nine players out on the field. Including the non-holders in the bank, that’s a total of 23 players. Even if you’re not particularly a social butterfly, joining a baseball team will instantly earn you a lot of acquaintances that could potentially turn into good friends. Being in a supportive environment among people with the same goals and vision fosters a true sense of belonging.

4. Strengthens Personal Core Values

In baseball, you have to wait for your turn to go up the plate. This will require a lot of patience. It will also teach you to respect your coaches and trust your teammates. 

During games, you will learn to cope, stay fair, and remain gracious with the other team and the game authorities. In between games, your self-discipline will be your anchor in practicing fair play and improving your routine. These are only some of the values and life skills that will be beneficial for you in and outside the ball field.

Time To Step Up

Baseball is a fun, rewarding, and great learning experience for everyone. If you're looking for a new sport to try, it’s your sign to pick up a bat and wear a glove. It’s never too late to learn a sport and have fun while you’re at it.

KETO CANNABIS EDIBLES: 3 RECIPES TO TRY

The munchies are perhaps the most notorious side effect of using weed — an increase in appetite so acute that you can’t help but devour whatever unhealthy snacks are in sight. If you are working to lean down, burn fat or otherwise develop a healthier lifestyle, the risk of breaking your diet streak isn’t necessarily worth the opportunity to get high. No matter how many studies say that using cannabis doesn’t negatively impact weight gain, the last thing you want is to feel stressed by your stoner session.

Fortunately, fears of the munchies don’t have to stand between you and a relaxing time with reefer. After you travel to a state like Michigan to pick up some high-quality, legal marijuana, you can use it as you please in your kitchen. Here are a few keto-friendly edible recipes that should curb any hunger pangs and help you destress with your drug of choice:

PHOTO CREDIT | Shutterstock/Owl + Meow

Keto Magic Brownies

Magic brownies are a quintessential edible, but they tend to be jam-packed with carbs and sugars that are generally proscribed by keto adherents. Fortunately, this recipe lets you enjoy the delicious fun of the pot brownie without guilt.

• 1 cup macadamia nuts

• 1/4 teaspoon salt

• 1/4 teaspoon baking soda

• 3 ounces dark chocolate, chopped

• 3 large eggs

• 1 teaspoon vanilla

• 1 teaspoon stevia

• 4 tablespoons cannabis-infused oil

Pulse macadamia nuts, salt and baking soda in a food processor until mixture has a crumbly texture. Pulse in chocolate and cannabis oil until smooth, and then pulse in remaining ingredients. Line an 8x8 baking pan with parchment paper, and transfer mixture from food processor. Bake for 25 minutes at 350 degrees Fahrenheit. Allow brownies to cool for one hour before digging in.

PHOTO CREDIT | Shutterstock/Natalya Harahliad

Keto Pot Pretzels

The smell of a soft pretzel is enough to make even the most diehard keto devotees’ mouths water, but the pretzels available in malls and airports are hardly good for the body or soul. Fortunately, these pot-infused pretzels are gluten- and guilt-free.

• 3 cups mozzarella cheese, shredded

• 4 tablespoons cream cheese

• 2 tablespoons warm water

• 2 teaspoons dried yeast

• 1 1/2 cups almond flour

• 2 teaspoons xanthan gum

• 2 eggs

• 2 tablespoons cannabis-infused oil, divided

• 1 tablespoon pretzel salt

Microwave mozzarella and cream cheese in 30 second increments, stirring in between, until cheeses are fully melted. Meanwhile, dissolve yeast in warm water. Mix together almond flour and xanthan gum, and add the yeast mixture, eggs and 1 tablespoon of cannabis oil. Add the melted cheese to the mixture, and knead until fully combined, around five to 10 minutes. Split the dough into 12 balls, and twist each ball into a pretzel shape. Place pretzels on a lined cookie sheet with space between. Brush the remaining cannabis oil on top of each pretzel, and sprinkle with salt. Bake for 12 to 15 minutes at 390 degrees Fahrenheit. Remove from oven, cool, and enjoy!

PHOTO CREDIT | Shutterstock/IAmMrBenjamin

Keto Ganja Gummies

Gummies are rapidly eclipsing other types of edibles in popularity thanks to their convenient size and customizable color and shape. Making gummies at home is easier than you might expect — though you will need to get a silicone gummy mold before you start this recipe.

• 2/3 cup fresh, sugar-free juice

• 1/3 cup water

• 1 tablespoon lemon juice

• 2 tablespoons honey

• 2-3 teaspoons cannabis tincture

• 3 1/2 tablespoons gelatin

Combine the fruit juice, water, lemon juice and honey in a saucepan over medium-low heat. Add the cannabis tincture, and whisk in the gelatin. Continue whisking until smooth. Fill the silicone gummy mold, and carefully place the mold in the freezer. When the mixture has set firmly, snack on your gummies responsibly.

Conclusion

Keto experts can transform most recipes into keto-friendly recipes by substituting safe sweeteners for sugar, removing unhealthy processed grains and boosting protein and good fats in various ways. Experienced cannabis cooks can do the same for non-edible recipes, adding THC and CBD in various forms to make a boring food much more exciting. By combining keto and cannabis culinary skills, you can develop both confidence and creativity in the kitchen, keep your fitness in check and have an almost unbelievable amount of fun with a safe, legal psychoactive experience.

5 BEST EXERCISES FOR MUSCLE STRENGTH

5 Best Exercises For Muscle Strength

Using your muscular strength allows you to move and lift objects easily. As you age, you should put more effort into maintaining your muscle strength, as it helps you improve balance, build bone density, preserve independence, and reduce the risk of falls. All these benefits and more are just some of the perks of having a toned and firm body.

If you have just recently decided to activate your muscles by doing strength training, it’s natural to feel physically exhausted and challenged. But, with solid efforts come rewarding results. As you become more familiar with the exercises, you’ll improve your tolerance, which helps you execute them more easily. It doesn’t hurt to have a summer body ready all year round, right? Develop your muscular strength through these practical exercises, and you’ll see how much of an impact it will have in your daily life.

1. Weighted Dips

Doing the weighted dips exercise will help your upper body generate and form muscle mass. It effectively builds your strength to do other strength training exercises like bench presses. As weighted dips are one of the kinetic chain exercises, you can increase the ability to work for your body's opposing muscle groups all at the same time. 

To execute this exercise, you’ll need your hands and feet to be pressed against immovable surfaces like a dip machine or parallel bars. In some cases, other gyms provide dip assist machines, which allow you to use weight to support your body weight. Doing this muscle exercise at home is also possible by using a belt for weighted dips. 

2. Push-Up

With no equipment required, this workout training helps you build muscle strength by utilizing your body weight. Being able to support and carry your body weight is one of the signs of physical force. However, this workout is more comfortably said than done, so if a regular push-up from the floor is too challenging to execute at first, you can start slowly by doing modified push-ups first.

The push-up workout uses all the upper body's pressing muscles, including the chest, shoulders, and triceps. This will result in stronger muscles, which will help you execute other dumbbell or barbell press exercises. 

3. Bent-Over Row

With your legs bent in a stable and strong position, you will need to pull your weights up to your chest in a rowing routine. Bent-over row exercise establishes your rowing strength because you’re using all the pulling muscles in your upper body. This will work out your back, shoulders, and biceps, as well as your legs and core. It’s an all-win exercise. You can opt to use a resistance band instead of heavyweights if you’re still a beginner with this workout.

4. Squat

As one of the refined tests of strength, a squat exercise allows all the muscles in your legs and core to be trained very well. A bodyweight squat is an effective way to nail down your body shape. If you feel you could do more than your body weight, you may add weight by holding dumbbells in front of your shoulders. Or you can also place it on your back if you want to perform back squats. Another choice is to do goblet squats, which means that the weight should be held in front of you.

5. Bicep Curls

This workout is a fundamental strength training exercise that requires you to use a dumbbell, a barbell, resistance bands, or a cable machine to make your muscles on your upper arms stronger. This muscle strength training focuses on building strength on the frontal components. You can incorporate other movements and exercises along with bicep curls. If you have weak wrists, it’s best to wear wrist straps to make your posture more stable.

Conclusion

If you want to witness results over time, you must dedicate time and effort to execute these strength workout routines at home, in the gym, or wherever you feel like doing them. Remember that doing compound movements will effectively get you stronger in lesser time. So, don’t be afraid to modify and involve multiple joints and muscles when doing workouts.

6 WAYS TO ENHANCE YOUR NATURAL CURLS

Everyone loves a good hair day—however, getting that good hair day requires a lot of hard work. Taking good care of your hair can be especially challenging if you have curlier locks. Curly hair is naturally pretty thanks to its volume and waves, but not everyone embraces their curls' beauty as they can be difficult to manage. With that, listed below are some ways you can enhance your natural curls and make sure you get more good hair days than bad:

1. Always Use a Conditioner 

To help you control your hair better, you should always use a conditioner when you wash your hair. If you want to shampoo your hair, you should use a conditioner first before using shampoo to help you lock in your hair’s natural moisture.  

When it comes to washing your hair, you should try to look for products for naturally curly hair to help give you the best results. Nothing would be better for your locks if you're using products made specifically for your hair type.  

2. Plop Your Hair 

One of the best ways to enhance your natural curls is to plop them every time you wash your hair. Plopping is an excellent method intended to help curly hair maintain its natural shape.

There are different ways to plop your hair. You can use a T-shirt or a towel to do this. Whichever method you choose for your hair, the main goal of plopping is to help soak up excess moisture in your hair while avoiding the development of frizz. Additionally, it helps to cut down the drying time.  

3. Protect Your Hair with a Serum 

If you're dealing with frizz almost every day, you should try nourishing your hair with a serum to keep your hair healthy and frizz-free. After washing your hair and while it’s still damp, apply a quarter-sized amount of serum to your hair. When applying serum, you should focus on the ends as that’s where treatment is needed the most. The farthest you can go is at the hair's midsection, but only if your frizz reaches up to that point. 

4. Flip to Dry  

It can be challenging to keep your hands away from your hair, especially when you're trying to dry it out. While waving your hair with your hands can help get the job done faster, you're only allowing encouraging frizz to develop.

To help speed up the drying process of your hair without creating frizz, you should flip your hair back and forth periodically as you allow your hair to dry. Plopping helps to dry your hair quickly, and it also helps to give you the added volume. However, if you're in a rush, you can use a medium heat hair dryer with a diffuser, and it should be dry in no time.  

5. Trim Your Hair Regularly 

No matter how much you love to keep your hair long, trimming your hair can help make your curls healthier and more vibrant. You should regularly trim your hair, especially if you have damaged ends. While damaged ends can be less noticeable with curly hair than with straight hair, you should always remove them as they can damage the entire strand of hair and could affect other stands, making your hair visibly unwell.  

With hair trimming, you're also helping to tame your curl's waves that you just can't get to work together. When you see early signs of split ends or dead ends, you should head on to the salon immediately or trim your hair by yourself.  

6. Try the Pineapple Trick 

If you have early morning starts and no time to wash your hair, you should try out the pineapple trick to allow your hair to look at its best without you having to work extra hard on it. Before you go to sleep, you should loosely gather all of your hair on the highest point of your hair and tie it with a knot. The pineapple trick should help your hair achieve natural volume and prevent excessive bedhead.

Conclusion  

While having curly hair can be stressful, you need to give it some extra love and care. You need to manage it well you could further bring out the best with every strand. Enhancing your curly hair isn't a dreading task but rather an enjoyable hair treatment you can do at home.  

Read the latest issue of Athleisure Mag.

HEALTHY EATING BREEDS STRONG RELATIONSHIPS

First impressions are everything, and that's true for everyone, whether you believe it or not. Those with dating experience have proven that eating habits can be crucial. Some sites, such as tenderbang.com, help build lasting relationships, but only you can make them long and happy. It is your responsibility to look good, but also to keep your partner in good physical shape. There are specific eating habits that help maintain that sought-after figure.

What Do Relationships and Healthy Eating Have in Common?

For starters, you are what you eat. Every time you fill your belly with junk food, it reveals itself in your body type and lack of physical fitness. The commonness has to do with taking care of yourself and others. Eating healthy foods means you care for yourself, which translates to someone exuding virility. 

It is a very attractive trait to women, who would rather a healthy man to call their husband, and father of their kids. Hence, eating healthy speaks volumes in terms of attraction and who sticks around to have a family with you. 

What to Eat to Look More Attractive: Simple and Healthy Recipes

·       Sautéed Fish Sticks and Slaw 

Whole grain bread – 1 slice 

Half a pound of yellow potatoes 

2 tbsp. of extra virgin olive oil 

Half a tsp sea salt

1 tsp dried dill

¼ head of cabbage 

1 Peeled/grated carrot 

4 tiny radishes – sliced 

1 large apple cut into thin sticks

1 1/2 tsp apple vinegar

1/2 tsp ground mustard

1 egg and 3/4 pounds of boneless fish fillet patted dry 

1. Simply create bread crumbs with one slice of bread while preheating the oven to 350°F.

2. Cut potatoes into thin slices, cover with 1 tsp of oil and dash with some salt. Rub oil and salt into slices with fingers. Bake potatoes until golden brown.

3. Prepare your slaw using the cabbage, apple, and radishes. Add mustard, vinegar, and oil into the mixture.

4. Add fish to the mixture of already-beaten eggs, and mix it with bread crumbs.

5. Heat leftover oil in a pan, adding fish and cooking for up to five minutes/golden brown.

·       Lemon, Coconut, and Cayenne Mousse 

3 medium-sized eggs 

1 and ½ tbsp. lemon zest and half a cup of lemon juice

½ a cup of maple syrup 

¼ cup of coconut oil 

27 ounces of coconut milk – preferably BPA-free 

¼ tsp cayenne pepper 

1. Mix eggs in a saucepan, then add syrup and lemon. Mix it for approximately five minutes until the mixture turns creamy.

2. Pour in coconut oil and juice intermittently, a little at a go. Keep whisking until the mixture is creamy and it begins to bubble.

3. Pour the mixture through a sieve into a bowl, squeezing as much as possible out of the cream.

4. Let it sit in a fridge overnight.

5. When ready to serve, open up the cans, pouring out the water from the mixture. Spoon the cream and pour it into a bowl, adding in cayenne pepper. Mix it, preferably with an electric mixer.

6. Once done, add in the lemon mixture.

·       Scallops, spinach, Grapefruit, and Mint Recipe 

24 large scallops – no muscle 

¼ tsp of both salt and pepper 

2 medium-sized grapefruits 

2 tbsp. of olive oil 

3 sliced shallots 

8 full cups of spinach 

½ cup of chicken broth 

1 tbsp. of pure honey 

1 tbsp. chopped fresh mint 

1. Rub scallops lightly with a towel to dry them off, adding 1/8 tsp of salt to each.

2. Open up grapefruit, removing skin and stems. Squeeze fruits to remove juice and strain juice to sieve off seeds.

3. Warm 1 tbsp. of oil in a large pan adding in scallops and cook for approximately two minutes while flipping them.

4. Remove the pan, then heat the remaining oil and add in shallots.

5. As you cook the shallots, throw in the spinach in small amounts at a time, then cook for about one minute, or until wilted.

6. Transfer the mixture to a bowl, and then add the chicken broth to the pan.

7. Cook broth for approximately 2 minutes, then reduce heat and add grapefruit, honey, and the rest of the salt and pepper.

8. Serve on bowls, place shallot and scallop mixture first, and then add a few scallops to each bowl. Add mint for taste.

Change the Way you think of Delicious Food – Once and for All 

     These recipes will have you appreciating delicious food for more than just a means to relieve your hunger. Delicious meals aren’t always hard to prepare, and recipes like the one above offer value for money and healthy eat-at-home alternatives. A healthy yet delicious meal can help create stronger bonds between couples. Your newfound soulmate maybe a fitness guru but lacks tips on delicious yet healthy meals. As opposed to eating out, spending hard-earned cash on expensive meals, prepare meals together to save money and maximize quality time.

Bottom Line 

     Make use of easy-to-prepare meals like the ones listed above to enjoy with your partner. After joining a dating site, you may want to maintain your slim figure before your first date and for all subsequent meets. If you plan to maintain a long-term relationship with your new crush, eating healthy will help you realize that goal. 

HOW TO SQUAT MORE WEIGHT: 10 BEST TIPS

Barbell squats are one of the best basic exercises in strength sports. You should always squat!

Squats train the whole body. This is a multi-joint exercise, which means that most of the body muscles are involved in work. This exercise trains the quads and biceps of the thigh much more effectively than any other. All this affects the increase of testosterone production. This hormone plays a key role in gaining muscle mass.

There are many ways to maximize your squat results. However, there comes a time when this progress stops. To delay this moment and reduce injuries on heavy weights, you need to clearly define the way to follow from the beginning.

There are certain reasons for stopping your progress in squats.

Here are three main known reasons:

1. Incorrect perfomance technique.

2. Overload or lack of exercise.

3. Individual anatomical features.

Let’s highlight 10 tips to maximize your squat potential.

1. Learn and practice only the correct technique. Work on including the most powerful part of your body to squat performance. It should be a strong chain - gluteal muscles, biceps, thighs, quadriceps, and back extensors.

Basic tips on the proper squat form:

Try not to bring your knees inward;

- Do not lean too far forward with the torso.

- Control both sitting down and standing up. Do it smoothly.

- Hold the center of your body in the middle of the foot.

- Keep your knees in the same plane as your feet.

- Squat deep, and work on your flexibility.

- Do not spread your legs too wide.

PHOTO COURTESY | Torokhtiy.com

For best results, always have your training partner check your squat technique at the gym.

2. Correctly choose the weight and hit the reps you know. There seemed to be specific methods of developing strength. Training at 70% 1 RM will boost your results in a squat. Well, it’s not that simple. Clearly determine for yourself how many reps and sets you will perform with loads 80-90% of your 1 RM, and most importantly 90% and above. This is the secret of success. Individually choosing the balance of your max-out lifts will bring strength and new PRs. And most importantly - without injuries. You can find superior great squat training program on torokhtiy.com.

3. Use special equipment on heavy weights. Thanks to the elastic properties of weightlifting singlets, knee sleeves, and a belt, you will be able to add some kilos both in working weight and in your maximum result. Also, these accessories will protect the weak parts of your body.

4. Vary your squats. Your best choices are frontal squats, leg presses, squats with lunges, in the Smith machine, with different widths of legs, with pauses, Gackenschmidt squats, good mornings, and others. All of them will improve your weak parts and enhance your strengths. You can try a high barbell placement and a slightly smaller leg position. Alternate with a wider position of the legs and a lower placement of the barbell on the back. The muscles of the thigh and back will be more involved.

5. Every week try to increase the load and lift heavy weights. Usually, the legs recover faster, so the result grows quickly. Try to increase your squat load, but feel that you are fully recovered by the next leg workout. Practice shock loads 1 time in 2 weeks.

PHOTO COURTESY | Torokhtiy.com

6. Use supplements to recover working muscles. Recovery is paramount, so get a little extra help from these supps: creatine, amino acids, vitamin complexes, micronutrients, etc. A full supply of muscle work with nutrients is the secret of long-term success in sports.

7. Strengthen your back and core muscles. A separate issue is your spine. The back extensor muscles play an important role in squats and will allow you to have a strong torso. And this is really important in squats. Deadlifts can boost your squat performance. You also need to strengthen the upper back with push-up and pull-ups. The abdominal muscles are extremely important for creating pressure around the spine.

8. Incorporate bands and chains into your squat training. Bands and chains are just other tools in your strength toolbox, but they’re particularly effective. This will change the load at the highest or lowest point of the squat. To do this, you need to fasten elastic bands or chains on the edges of the barbell. The resistance will increase as you stand up. Train at 50-70% 1 RM for 5-8 sets of 2-3 reps. Practice this exercise no more than 1 time per week.

9. Be explosive and fast. Develop not only the indicators of absolute strength at a slow pace. Use weightlifting exercises, jumping exercises, and plyometric mode. This will positively affect your agility, coordination, balance, and flexibility. And explosive properties will be quite useful to you at the transition from a deep squat position to standing up.

10. Start your recovery processes immediately. At once you finished the training, start your stretching routine, work with a foam roll, and massage. Use a contrast shower to reduce inflammation and improve blood circulation after exercise.

So, you must understand that there are many resources that will help you increase your squat performance. Moreover, you will not ruin your body, but you will be able to reach an ever-higher level of your functional and technical capabilities.

A GUIDE TO PRE AND POST WORKOUT MEALS: WHAT AND WHEN TO EAT

Do you want to get the absolute most out of your workouts? If you ever feel sluggish before you exercise, or feel like you crash afterward, it could be down to what you eat.

Pre and post workout nutrition can completely transform not just the quality of your training, but the quality of your results. Giving your body the right nutrients to keep it running efficiently doesn't have to be complicated.

If you want to know what to eat and when to eat it, read on to find out all about pre and post workout meals.

Pre-Workout Nutrition

For many people, finding the motivation to exercise can be one of the biggest hurdles to getting in shape. But maybe without even knowing it, your diet may play a part in the lack of drive to work out. Thankfully, the right food choices rather than the wrong ones can give you the energy you need.

You may look at Olympic athletes like Michael Phelps and assume that they eat nothing but salad and protein but take a look at what Phelps eats before a race and you'll see that a well-timed meal can be incredibly beneficial.

Carbohydrates are an excellent source of energy and should be eaten 1.5-2 hours before a workout. Good sources of carbohydrates for before a workout include;

• Banana - packed with carbohydrates and potassium (which prevents cramps)

• Oats - for the slow release of energy to help endurance

• Fruit/Dried Fruit - a great source of fast-acting carbs for an instant boost

These could, in fact, all be combined with some high-protein yogurt for a perfect pre-workout meal.

Post-Workout Nutrition

As soon as a workout is over, recovery becomes your body's priority. Exercise causes fatigue, and weight training actually damages your muscles - this is how they get bigger!

Protein is well-known as the most important macronutrient for aiding exercise as not only does it provide some energy, it also helps the body to repair the muscles.

Meat is the most obvious source of protein, but there are countless others. Here are a few meals that are packed full of the right nutrients for after your workout;

• Eggs on toast - eggs are a fantastic source of protein, and the toast will replenish the carbs your body used during the workout

• Chicken wrap - again, the wrap will give you some carbs, and the chicken will make sure you get plenty of protein. Add salad or vegetables to get important micronutrients and fiber.

• Salmon and sweet potato - Sweet potato is a source of vitamin A which is great for your immune system, and salmon is full of protein and healthy fats.

If you feel your diet may be lacking important nutrients, these workout supplements can make sure you're getting what you need.

The Best Pre and Post Workout Meals

If you're looking for the best pre and post workout meals, the information in this guide will set you well on your way to making sure you maximize your workouts and recovery.

There is no magic formula to get you in shape— be consistent and make wise choices and you'll start to see results. If you're looking for good pre and post workout meals, check out the food section of the website.

TEEN DRIVER SAFETY: HOW TO ENCOURAGE SAFE DRIVING

The statistics on teen drivers are startling. In 2018, some 285,000 teens were seen in emergency rooms because of their involvement in crashes. Further startling is that nearly 2,500 teens die from car crashes where they are the driver. The number one cause of teen death is car crashes.

If you have a teenager in your life who love and care about, those statistics can keep you awake at night. Teaching and enforcing teen driver safety has to be a priority for parents as they are about to let their teen embark on the responsibility of being a driver.

But the age-old question remains of how to get teens to be safer and more responsible drivers.

Read on for tips to remember so your young driver practices teen driver safety.

Practice, Practice, Practice

In most states, gone are the days where you take a few hours of driver's training courses, watch a video or two. Then you turn 16 and are out on the road.

Most states have some form of a graduated license. The truth is with most anything you are learning new, the more you practice it, the more comfortable, experienced and confident you become. You know as an adult driver, you have the experience that gives you instincts for how to react in certain driving situations.

Make sure your teen has had hours and hours of supervised driving before they go out on their own. Make sure they drive in a variety of practice scenarios before allowing them to drive independently.

Put Strict Driving Rules In Place

Teen drivers will push for independence. This is one time where it's important to be a strong and even strict parent. The statistics are pretty startling on what happens when teen drivers are distracted.

The more you can remove distractions from their driving experience the better. Put some driving rules in place like:

• No texting or talking on the phone

• No driving with other teenagers in the car

• No food or drink while driving

It's a smart rule to require your teen to check in before they drive and once they reach their destination. You should know where they are driving and be confident they are comfortable with the route they will take.

Connect the Financial Aspect of Safe Driving

Being a driver means you have many responsibilities. Your teen needs to understand the finances that come with driving a car. Most teens get their driver's license and are anxious and excited to get their own car. Yet, they need to understand the financial responsibilities associated with that too.

Teach them about the cost of insurance for a teen driver to be behind the wheel. You can even do some easy research to show them what happens to the cost of insurance when the teen driver is involved in an accident.

If they want to buy a car, talk through what cars cost. If they have a job show them how to use the paystub maker when applying for a car loan. There is nothing like paying with their own money to motivate them to be safer with the car they are driving.

Get Your Teen to Practice Teen Driver Safety

From the day your kids are born, you worry about them at each milestone they reach. Becoming a driver is one of the big ones because there is so much potential danger when they are behind the wheel.

The more you can instill teen driver safety expectations and practice safe driving with them, the greater their chances of staying safe.

For more articles like this one, be sure to visit our page often.

BLUE LIGHT GLASSES - EFFECTIVE OR OVERHYPED?

Due to the recent surge of professionals working from home, we have spent more and more time staring at our computers, televisions, and smartphones. Afternoon headaches may have become common for you, and it’s likely you’re finding it difficult to fall asleep. Could this be the cause of blue light, and do blue light glasses correct this? Let’s look at the science.

Why is Blue Light the Culprit?

Blue light is often blamed for many modern ailments. From cancer risk to migraines, staring at electronic screens, the producers of blue light could actually be detrimental to our health. 

Visible light ranges from violet/blue light through red. Incandescent light includes all the colors in the spectrum and intimates the sun's rays, whereas fluorescent lights do not. Electronics cause us to have an increased exposure to blue lights, aka fluorescent lights, and even though the output of these lights isn’t high, it can cause significant problems with prolonged exposure.

The highest source of blue light is the sun, and exposure to the sun's rays plays an important role in circadian rhythm (sleeping schedules). With 90% of Americans living indoors and reviving the vast majority of their blue light from electronics, it has disrupted the circadian rhythms and leads to headaches. Blue light migraine glasses are thought to remove these negative effects.

Do Blue Light Glasses Help?

While there is no concrete evidence that blue light glasses help in the long term, there is an acknowledged eyestrain associated with staring at electronics. Blue light can lead to headaches and fatigue, and regular breaks from screens are recommended to prevent this.

There is evidence that blue light disrupts our circadian rhythm because it suppresses melatonin, the sleep hormone, which helps you fall and stay asleep. If your electronic equipment has a ‘night light’ setting, it’s recommended you turn it on during the night time in case you need to work a late shift. Stick to displays with warm tones to minimize headaches.

Even still, blue light doesn’t directly cause harm to a person long term, because the light produced by blue lights is well below the levels we’re exposed to outside. 

What you can do to Limit Exposure

We’re not saying that blue light glasses don’t have their benefits, but as of right now, the American Academy of Ophthalmology states that electronic devices can’t do long-lasting damage to your eye. Still, blocking exposure can benefit your sleep schedule and reduce headaches, which is enough for most to purchase a pair. 

If you want to minimize eye strain specifically, you can try the following things:

• Use a matte screen to reduce screen glare.

• Use the 20-20-20 rule when it comes to resting your eyes from exposure: every 20 minutes, look at another object that is 20 feet away for 20 seconds.

• Sit at least arm's length from a monitor. Never sit directly in front of a television.

• Use eyedrops to freshen up dry eyes regularly.

• Wear glasses instead of contact lenses if you’re working long hours.

• Ensure that the light in your room is bright enough to reduce the contrast of the screen.

It’s important that you reduce screen time at least an hour before bed. Instead of watching TV, playing a video game, or surfing the internet, you can pick up a reading or drawing habit. Switching to these habits can also help you relax before bedtime. 

What About my Eyestrain?

What about those that have eye strain because they have to stare at a computer all day? In this example, using blue light glasses can benefit you greatly, especially if you can’t limit exposure more than you already do. Try to keep your smartphone away from your bed, turn off the television, and close the blind at night to improve sleep and reduce migraines long-term.

HOW TO PLAN THE PERFECT VALENTINE'S DAY THIS YEAR

This year's Valentine's Day may have to be a little different from what we're used to, but that's not to say it should be any less special. Whether you're spending the special day apart, or together, it's more than possible to turn it into something you'll remember for a long time.  

Although you love your partner deeply, it can sometimes be difficult to think of exactly the right way to show it. Here are some ideas for how to bring an extra sprinkle of love to this year's festivities.

Bring the Party Home

While a lot of us won't be able to head out on the town this Valentine's Day, that's not to say you can't bring the townhome to you! If your partner loves nothing more than a night at the casino, then you can bring all the fun home for them.

It's super easy to make your own roulette wheel, and they'll be amazed at the effort you've put in. All you'll need is some cardboard, a split pin, some paints, and a little imagination.

If you want to keep things vanilla, then you can play for your favorite chocolates or even money, but if you want to spice things up, then you could suggest a game of strip roulette. Depending on how competitive you are, you might want to find out how to win at roulette before the game even starts!

Spice Up Something Traditional

For some people, nothing says 'I love you' better than a bunch of flowers. However, a bunch of hastily grabbed flowers from the gas station is not the thing that most of us are after.

If you want to show how much you care, then why not consider putting together a bouquet of your own. Carefully chosen flowers are a magical thing. Remember where you first went out for dinner and include the flowers that were on the table in your bouquet.

Think about the time of year it was when you first met, maybe you could include something seasonal? If your partner has a favorite bloom, then be sure to include that too. A great big ribbon can cover a multitude of sins at the bottom of a messy bouquet, so don't forget to buy some before you embark on your floristry project.

Movie Night, Together or Apart

Whether you're lucky enough to be spending the night with your loved one, or you'll be celebrating separately, a movie night is an easy surprise to put together.

If you're celebrating separately, then pick a film that you know you can stream on Amazon or Netflix, coordinate your start times, set up a Zoom call and it'll be almost like you're spending it properly together.

Of course, if you're both in the same place, then you can really put together something special. Buy a couple of bottles of soda and spend a little time whipping up some hot, homemade popcorn. You can keep it traditional with sweet or salty, but some more unusual flavors could be fun to try.