6 Amazing Benefits Of Running!

 Ever pondered the magic behind lacing up those running shoes?

Whether you're a fitness rookie or just contemplating a jogging jaunt, the perks of hitting the pavement are more than just calorie burn.

Brace yourself for a journey through the top-notch benefits of running, where sweat meets satisfaction and every step brings you closer to a healthier, happier you!

Read more: 5 Foods that Make You Happy!

1. Strengthen Your Core

Running offers a number of benefits for your body, including helping you develop that coveted six-pack!

Whenever you run, you are engaging your whole body, and this includes your transverse and oblique abdominals and your erector spinae. These help to keep you balanced while moving.

Over time, running regularly can help your abs and stomach feel firmer and more stable. This has the added bonus of adding strength and support to your spine.

2. Boost Your Health

In addition to looking great, getting into a regular running routine can also help you feel better too. According to experts, running reduces your cholesterol, increases your lung capacity and health, and offers significant benefits for your heart. This is the most important muscle you have, so you need to take good care of it!

Running offers a workout for your whole body, and you will start seeing changes very quickly.

3. Stay More Active

You will not only enjoy the benefits of running while on the move. They can also spread into other areas of your life! When you are fitter overall, you will notice that you are able to do more in your daily life, including walking further and faster, and playing with children without getting breathless.

More than the ability to run faster, you will see a huge improvement in your overall life.

4. Fight Depression

The advantages you receive from running will not only help your physical health, but can have a huge number of benefits for your mental wellbeing too. Whenever you exercise, your body releases hormones known as endorphins, and these boost your mood and lift you up.

From your first run, you will start to feel the benefits for your mental health as those all-important endorphins kick in. When you run regularly, these will be heightened, and you will find that you can think more clearly and your mood is more elevated.

5. Improve Your Sleep

Getting into the habit of running will also improve the quality of your sleep, and getting better sleep will improve many areas of your life.

When you get enough sleep, you will find that you can think more sharply, have more energy, and generally enjoy life more.

Try not to run too close to bedtime. The adrenaline and endorphins may have the opposite effect and make it tricky to fall asleep. Always allow time to wind down before you head off to bed.

6. Make New Friends

Whether you join a running group or run with a buddy, you’ll soon discover that runners are a friendly bunch, and that it can be a great way to socialize and meet new people.

Final Thoughts

Getting started with running can sometimes feel overwhelming to the uninitiated, but the benefits far outweigh any worries or anxieties that you may feel.

So what are you waiting for?

Lace up those running shoes, choose your music, and start changing your life today!

If you like today’s tips, please share!

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Ketogenic Diet: 3 Best Foods for Keto Dieters

 Struggling to navigate the world of ketogenic eating?

It's no secret that choosing the right foods can be a bit of a puzzle on a keto diet.

Picture this: more fats, fewer carbs – that's the keto mantra.

The goal?

Train your body to tap into a super fuel called ketones by keeping those carbs in check. But here's the catch – ketones only come into play when your carb reserves are running on empty.

That's why going low on carbs, and sticking with it, is the secret sauce for keto success.

Ready to crack the code on the best keto-friendly foods?

Read more: Top 5 Habits for Successful Weight Loss and Keep It Off!

Let's dive in and make your keto journey a breeze!

Best Foods for Keto Dieters

We know that a keto diet will work best when you can consume higher amounts of fat, but it’s also important to keep your caloric allowance in check when you want to lose weight.

Remember: fat is more than twice as calorically dense as carbohydrates and protein.

Those who want to succeed on a keto diet for more effective weight management should look to sources of fat that are moderately low in saturated fats.

Saturated fats have also been shown to be detrimental to your health and can even cause some chronic diseases to arise.

So, you’re left with foods that are mostly high in unsaturated fats, lean protein sources, and low-carbohydrate vegetables. 

These foods will help you to maximize your keto lifestyle:

1. Avocados. Not only are avocados rich in fat, but they also contain many essential vitamins and minerals for healthy growth.

In general, they can be a little expensive, but they cost less than getting your fats from nuts and seeds.

● TOP TIP: Take the avocado seed out and use it as your window plant. With a couple months, you’ll have a beautiful little avocado plant!

2. Seafood. Seafood is one of the best sources of protein and fats anyone can eat.

Seafood is generally less expensive than many meats and provides a great source of essential nutrients, amino acids, and unsaturated fats.

● Top seafood choices include salmon and squid as they contain high protein and very low carbohydrates.

● Unfortunately, more and more seafood nowadays is high in mercury, so it’s important to go the extra mile to source seafood that is mercury-free.

3. Low-Carb Veggies. You will need some carbs in your diet, and our top choices are vegetables that are low in carbs.

The easiest way to pick out low carb veggies is to check for fiber and try to keep the starch content as low as possible.

● Top picks are kale, spinach, and broccoli. Not only do they provide a great source of protein, but their carbohydrate levels are much lower than other fruit and vegetables.

There’s no need to feel like your keto lifestyle limits you.

Even though you want to pay attention to the keto guidelines, you still have a lot of choices and variety. 

You can eat these foods on a keto diet without having to worry about going over your carb allowance or getting tired of the same boring food each day.

If you enjoy today’s tips, please like ad share!

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Unlocking the Weight Loss Secret: Demystifying Carb Cycling for Real Result

 Ever wondered about carb cycling as a weight loss strategy?
It's the latest buzz in the fitness world, catching the attention of bodybuilders and fitness enthusiasts alike.
While it's gaining popularity, it's crucial to note that carb cycling isn't a one-size-fits-all solution.
This diet trend may work wonders for some, but it's not necessarily the golden ticket for everyone on the weight loss journey.

Let's explore if carb cycling could be your secret weapon or if another approach might be a better match for your goals.

Before you jump on this trend, consider the details:

1. What is carb cycling? Carb cycling forces you to alternate between low and high carbohydrate days during each week.

Although there are several variations, some of the most popular ones are to eat low carbs five days a week and high carbs two days a week.

○ During carb cycling, you may have one day as a reward. Many people choose Sunday as their reward day and eat whatever they want.

○ The key is space out your high carb days, so they don’t occur two days in a row. For example, you can have a low carb day on Monday and a high carb day on Tuesday. Wednesday would be a low carb day, and so on.

Read more: Top 5 Habits for Successful Weight Loss and Keep It Off!

2. Eat complex carbohydrates. Carb cycling is not about eating junk food to get more carbohydrates.

This diet requires eating complex and healthy carbohydrates.

○ You can eat brown rice, quinoa, and oats to get more carbs. Avoid foods like white bread and donuts.

○ Complex carbohydrates take longer to digest, so you have fewer blood sugar spikes.

In addition, you have more energy throughout the day. They’re a healthier alternative to simple carbohydrates.

3. During low carb days, it’s important to eat enough protein. Health experts recommend eating lean meats such as chicken and turkey.

○ You can also get protein from other sources such as fish, eggs, tofu, nuts, and seeds.

Variety is important because diets can get boring, so try different proteins.

4. You get reward days. Also called cheat days, reward days can be built into the carb cycling diet.

Many people choose to have at least one reward day a week, often on the weekend when they can go out to eat.

○ However, you have to be careful with reward days. Moderation is still important on cheat days. 

5. Does carb cycling work? Some people report positive results with carb cycling, and others struggle with this diet.

Your results will vary based on multiple factors.

○ Since this diet restricts carbs, you may lose weight. However, it may not help you lose body fat. It’s also important to realize that your starting weight will have a big impact on how much you’re able to lose.

○ Your body may respond to this diet in a unique way, so it’s not possible to predict results.

○ Exercise is still important for losing fat and building muscle.

○ Carb cycling is unlike other diets because it doesn’t have a true end date. 

Many people continue this diet for weeks and months. Others give up because they’re not satisfied with the results or find it hard to keep track of everything they eat.

Carb cycling is a popular diet. 

However, before starting a new diet or changing how you eat, it’s important to talk to your doctor.

Discuss all of your health issues, medications, and supplements to see if the diet won’t interfere with them.

Will carb cycling work for you? 

Maybe. Maybe not. Talk with your doctor and give it a try if you’re intrigued by this process.

You might like it.

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7 Benefits of Strength Training If You Want a Toned Body!

 Lifting weights is the natural choice if you want a broad back and bulging biceps.

However, you might be surprised to learn that it’s also effective for a much wider range of fitness goals.

Less than 25% of adults worldwide exercise regularly. Even fewer make strength training a central part of their routine.

If that sounds like you, you’re missing out on more than bigger muscles.

Incorporating the power of resistance into your workouts can help you get more impressive results in less time.

Read more: Should You Use Protein Powder?

Learn more about what strength training can do for you, and how to get started.

7 Lesser-Known Benefits of Strength Training:

1. Condition your heart. Aerobics may be the first thing that comes to mind when you think about exercises for your heart, but strength training works too.

That’s because it helps reduce abdominal fat that causes inflammation and other health issues.

2. Lower your blood pressure. Hypertension puts you at higher risk for stroke and heart disease, and there are often no symptoms to warn you.
Along with taking any medication recommended by your doctor, physical activity can help you stay within a safer range.

 Lose weight. Muscle burns more calories than fat even when you’re sitting on the couch. 
As long as you avoid eating more, you may find it easier to shed excess pounds.

3.  Prevent falls. Enhancing your balance and posture makes you steadier on your feet.

4. Weight-bearing exercises also thicken your bones, so your injuries may be less serious even if you do slip.

5. Increase flexibility. Lowering weights affects your body in much the same way as static stretches.

That extra flexibility reduces stress and gives you greater freedom of movement.

6. Increase your energy. Daily tasks require less effort when you reduce your body fat and learn to use your body more efficiently.

You may find it easier to keep up with your children and grandchildren.

7. Boost your overall wellbeing. Research shows that exercise can be as effective as antidepressants for some patients.

In addition to looking fit, you’re likely to feel happier and calmer and may even reverse cognitive decline associated with aging.

Tips for Getting Started with Strength Training:

1. Follow instructions. Lifting weights can be safe as long as you take a few simple precautions.

Work with a trainer or coach to study proper form and choose exercises that are less likely to cause injury.

2. Proceed gradually. Start with light weights and work your way up as your body adapts. 

As a general rule, expect to increase your load by 10% or less at any one time.

3. Lift heavy. At the same time, you’ll progress faster if you use the heaviest weights you can handle safely.

That usually means you can just barely complete your last repetition.

4. Seek variety. Work your muscles from different angles.

Experiment with free weights and machines as well as body weight exercises, like pushups and dips.

5. Take days off. Your muscles actually grow during the time you spend resting in between workouts. 

That might mean relaxing or doing other activities like hiking or swimming.

6. Adjust your lifestyle. Adopt healthy habits to go along with your physical activities.

Eat a balanced diet and aim for 8 hours of sleep each night.

Manage stress and cultivate mutually supportive relationships.

7. A toned body looks great, but strength training offers so much more. 

Take care of your body and mind with a well-rounded fitness program that will help you enjoy a long and active life.

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How to Keep Up Your Energy While You Shed Fat and Lose Weight?

 Being on a diet can zap your energy while your body adjusts to eating less. 

You fall behind at work because you're dragging yourself around. You order a bacon cheeseburger instead of a salad as your patience shrinks and frustrations build up.

Hang in there. Shedding fat and excess pounds will ultimately put more zip in your step. Meanwhile, try these suggestions for beating fatigue while you cut back on calories.

Read more: How a Mediterranean Diet Can Help You to Lose Weight and Get Fitter?

Change the Way You Eat

1. Make time for breakfast. Refuel in the morning with a nutritious breakfast like eggs or yogurt with cereal and fruit. You'll be more productive and less likely to overeat later in the day.
   
2. Schedule mini-meals. Divide your daily calories up into five or six small meals and snacks. You'll keep your blood sugar stable and avoid becoming weak from hunger.
   
3. Focus on fiber. Whenever you eat, choose foods high in complex carbohydrates. Most vegetables and whole grains are rich in fiber. They give you staying power because your body digests them slowly. Pair them with lean proteins and healthy fats for a balanced diet.
   
4. Limit caffeine and alcohol. A cup or two of coffee in the morning wakes you up, but too much java late in the day can cause jitters and keep you up at night.
   
   Alcohol also disrupts sleep, so drink plain water close to bedtime. As a bonus, staying hydrated thins your blood and speeds up circulation, giving you extra energy.
   
5. Count calories. Losing weight gradually beats super strict diets. Drastically cutting calories can slow your metabolism and cause nutritional deficiencies.
   
   Estimate your individual calorie needs with online calculators available at many reputable websites.
   

Make Other Lifestyle Changes

1. Sleep well. Losing sleep is the most obvious culprit when you're feeling tired. Try to go to bed and rise at about the same time each day, especially when you're eating less.
   
2. Take a walk. Moderate exercise curbs hunger and lifts your spirits. Sign up for a dance class, a crossfit class or walking club. Incorporate more activity into your day by stretching and climbing stairs.
   
3. Breathe deeply. Skillful breathing recharges your body and mind. Draw air in slowly and deeply through your nostrils allowing your diaphragm to rise. Spend an equal amount of time gently exhaling.
   
4. Manage stress. Losing weight may seem overwhelming if you're already juggling multiple projects. Dissolve tension with yoga or a warm bath instead of comfort foods.
   
5. Listen to music. Music is another stress buster that helps you breeze through housecleaning and paperwork when you're starting to slump. Turn up the stereo at home and wear ear buds at the office.
   
6. Clear away clutter. Is your bedroom overflowing with books you don't read and clothes you don't wear? Making your environment more spacious and organized will help you sleep better.
   
7. Inhale invigorating scents. Treat the doldrums with aromatherapy. Rosemary, peppermint and jasmine are refreshing choices.
   
8. Take a break. Adults need recess too. Accomplish more with less effort by enjoying frequent breaks.
   
   Most adults find it difficult to concentrate for more than about an hour, so the quality of your work may be enhanced while you feel more peaceful and resilient.
   
9. Talk with your doctor. If you need additional assistance, ask your doctor about underlying conditions that can cause chronic fatigue that sabotages your diet.
   
   Effective treatments are available for common issues like low thyroid functioning or anemia.

You can feel strong and alert while you stick to your weight loss plans.

Boost your energy with healthy eating choices and other simple habits. Soon, you'll be lighter and livelier!

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7 Best Diet Changes that Help Alleviate Motion Sickness!

Motion sickness can strike anytime, whether you travel by plane, train, or automobile.

You may even feel queasy playing a videogame or riding a rollercoaster.

The underlying cause is a kind of sensory mismatch.

Your brain works all day to keep your body in balance.

When your eyes see motion while your body is staying still, confusion sometimes sets in. Typical symptoms include headaches and vomiting.

Once motion sickness starts, it’s hard to turn back.

Read more: 6 Nutrient Tips to Improve Your Health and Wellness!

On your next outing, try these easy solutions to prevent motion sickness and get fast relief.

Diet Changes That Help Alleviate Motion Sickness

1. Opt for protein. High protein foods are the most effective. Bring along a nutrition bar, a vermilion jelly snack or fill a thermos with a protein powder shake.

2. Hold the grease. Give your stomach a break from fatty foods, including French fries and doughnuts.

3. Time your snacks. On a short trip, you’re better off eating nothing at all. For longer hauls, plan on dining every few hours.
Keep each meal small and high in protein and complex carbohydrates. Good choices include a green salad with chick peas or cottage cheese with fruit.

4. Avoid alcohol. Liquor will throw off your balance even more.
Stick to water, juice, or soft drinks.

5. Enjoy ginger. Ginger is a traditional remedy for nausea. 
Sip ginger tea or swallow capsules you can find in health food stores or supermarkets. 

6. Munch on crackers. Saliva builds up when your stomach starts to churn.
Dry your mouth out with crackers, olives, or lemonade. 

7. Drink a soda. Carbonated beverages may also soothe upset stomachs.
See if a can of cola works for you.

Other Changes That Can Reduce Motion Sickness

1. Distract yourself. Anxiety increases your chances of falling ill. 
Listen to music or daydream about your beach destination.

2. Quit smoking. Tobacco is another irritant that also interferes with your breathing
Talk with your doctor about the latest cessation methods.

3. Hold still. It’s especially important to keep your head steady. 
Buy a comfortable pillow for your trip or use the headrest.

4. Breathe in fresh air. Give your stomach a chance to calm down.
Stay up on deck on ships or open the window when riding in a car. On a plane, you’ll just have to breathe deeply.

5. Take a nap. Fatigue weakens all your defenses.
Get a good night’s sleep before departing. If you can sleep while you’re in transit, take advantage of the opportunity.

6. Position yourself for success. Pick a spot where you can minimize the motion and conflicting signals.

Ask for a seat over the wings on a plane or the middle cabin on a ship. Volunteer to do the driving or sit in the front passenger seat of the car.

7. Put down your book. Catch up on your reading later.
The eye movements add to the stress.

8. Switch off the videos. The same is true for watching videos.
Listen to an audio recording or talk with your companions.

9. Consider acupressure. Bracelets that press down on a strategic point on your wrist may be a helpful aid. 
You can try it out by holding your thumb between the tendons slightly above your wrist.

Plan your next vacation or business trip without worrying about turning green and running to the nearest bathroom.

Getting motion sickness under control puts you back in charge and makes your travels more comfortable.

If you like today’s tips, please share!

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Our unique Vermilion Digestive Health Jelly will definitely be your desired choice in combating stomach bloating, gastric issues and fight infections with a warm calming touch. Check out the gut health jelly on offer today! Click here to read the raving reviews!

 

4 Top Benefits of Growing Your Own Food!

 As the old adage goes: you are what you eat.

This is a quote that is often used to emphasize the importance of maintaining a healthy, balanced diet that is packed with healthy fruits and veggies.

While this is certainly important, there is another area that is all too often overlooked: where your food is coming from.

In recent years, there has been a movement towards home-grown and locally sourced food.

This offers significant benefits for both your overall health, and that of the planet.

Still feeling skeptical, or wondering what home-grown food can do for you?

Read more: Cutting Your Calories? This Can Happen to You If You Don't Eat Enough!

1. No Pesticides Or Additives

When you grow your own food, you know exactly what is in it. The same cannot be said for store-bought produce.

Growing your own means you can rest assured that your food is free from unwanted pesticides, additives, or preservatives.

When you grow your own food, you control everything - even the fertilizer.

2. Discover New Things

Starting your own vegetable patch or garden means you are unlocking the door to a world of possibility.

You have the freedom to experiment and try new things. 

Compared to store-bought veggies, seeds are cheap and affordable. They also give you a chance to try something new.

If you are not sure about a new product, then plant a few in a pot and see how you like them.

3. Enjoy Fresh Food

One of the main issues with commercial products is that you can never guarantee their freshness; even if they look fine, they may have been sitting in the store for a number of hours, or even days,

When you are getting your produce from your own garden, you can rest assured that everything is as fresh as it can be - and this is good for your health.

It is a good idea to place markers with the dates that you planted the different seeds. This will ensure that you harvest the oldest stock first, and reduce waste.

4. No Carbon Footprint

This may not seem like a direct benefit, but growing your own food eliminates the need for it to be transported to you.

All you have to do is walk out to your garden.

This reduces the need for heavy trucks on the road, planes in the sky, and cargo ships in the oceans, and seriously cuts your carbon footprint.

This may seem like a minimal benefit, but imagine if a million people did the same thing?

Growing your own food is the first step toward creating a better, healthier planet for your children.

As an added bonus, you also cut down on packaging when you grow your own food.

Final Thoughts

Growing your own vegetables is a fun way to enjoy a healthy, diverse diet, while still doing your bit for the planet.

Overall, you can boost your health, get some exercise, and enjoy a variety of delicious new dishes.

What could be better?

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Who Else Wants to Lower Your Risk for Alzheimer’s?

 Alzheimer is a condition that affects about 10% of seniors worldwide.

With that in mind, you may be wondering if you can prevent or delay Alzheimer’s and other forms of dementia, especially if you know someone who already has such conditions.

While some factors like age and genetics are beyond your control, research suggests that there are some things you can do to lower your risk.

Most of these lifestyle changes are also beneficial for your heart and your overall health, so they’re well worth the effort.

Read more: 6 Nutrient Tips to Improve Your Health and Wellness!

Start now to maximize your chances of staying mentally and physically fit as you age.

Using Diet and Exercise:

1. Eat whole foods. While no special diet is necessary, you may want to try the Mediterranean or DASH diets that are often recommended for Alzheimer’s patients.

In any case, get most of your calories from vegetables, fruits, lean proteins, and healthy fats.

2. Minimize empty calories. Cut down on white sugar and flour products that tend to trigger inflammation. Read labels and use healthy sweeteners like fruit and cinnamon.

3. Drink tea. While there are no magic foods, many studies show that drinking tea is associated with a lower risk of dementia, especially for those with a genetic predisposition.

Start your day with a cup of hot or iced tea.

4. Limit alcohol. Alcohol can make the symptoms of dementia worse, and any heavy drinking can harm your brain. Seek professional help if you have trouble drinking responsibly on your own.

5. Lose weight. Being overweight or obese can double or triple your risk of Alzheimer’s. Limit your portions and choose foods high in fiber.

6. Work out regularly. A balanced exercise program can reduce your risk for Alzheimer’s by 45%, according to the Alzheimer’s Society.

In addition to aerobics, train for strength and balance or go Crossfit. Staying active throughout the day counts too, so take the stairs instead of the elevator.

Other Lifestyle Changes:

1. Protect your head. Trauma to your head can lead to dementia. Wear your seatbelt and appropriate safety gear for any sports you play.

Most falls occur at home, so fix any hazards like slippery area rugs or missing banisters on stairs.

2. Sleep well. Dementia can interfere with sleep and lack of sleep can contribute to dementia. Aim for 7 to 8 hours of slumber a night.

3. Quit smoking. Smoking may increase the risk of Alzheimer’s by almost 80%. 

It often takes multiple attempts to quit successfully, so keep trying.

4. Manage stress. Tension and anxiety take a toll on your brain and other organs.

Learn to relax through deep breathing, meditation, and other practices.

5. Challenge your brain. On the other hand, mental stimulation keeps your brain nimble.

Solve puzzles and continue to learn. Read books and study foreign languages. Pick up new skills and hobbies.

Practice doing daily tasks with your non-dominant hand.

6. Stay connected. Spending time with family and friends helps too. Share meals and weekend getaways.

Volunteer in your community or join a Meetup Group.

7. Talk with your doctor. Your doctor can help you figure out priorities for managing your own individual risk factors. 

Many conditions including high blood pressure, high cholesterol, and diabetes can also increase your risk for dementia, so share your concerns and ask questions.

More research is needed to understand the causes of Alzheimer’s, but there’s enough evidence to support prevention strategies like eating healthy and exercising regularly.

Taking care of your brain and your heart may help you to slow down or even reverse any cognitive decline.

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Secret Formula: Top 3 Nuts for Muscle Mass and Greater Strength!

 When it comes to working out to build muscle, everyone is obsessed with meat and protein in general, but there are many other foods that help to build muscle, too.

Honestly, protein doesn't deserve all the attention it gets.

Understandably so, foods that are protein-rich can help to boost muscle protein synthesis, but when it comes to energy for exercise, very few foods will beat complex carbohydrates or nuts. 

Read more: Cutting Your Calories? This Can Happen to You If You Don't Eat Enough!

Learn why nuts are so important if you’re working to build your muscles and which ones are best for your personal workout goals.

Why Nuts are Important for Strength

Any food that contains a wide spectrum of nutrients is important for muscle mass and strength.

Nuts and seeds bring many essential nutrients to the table.

Consider these reasons to include more nuts in your diet while you’re working on building your muscles:

• They are plentiful in vitamins and minerals - especially those that you cannot obtain in any other source, like magnesium and zinc.

• Most nuts have a great amino acid spectrum and a large supply of protein. They support muscle development and general growth.

• Nuts are a very good source of fat - mainly unsaturated fats. Many nuts have even been shown to lower cholesterol levels, which is amazing considering their fat levels.

They are plentiful in vitamins and minerals - especially those that you cannot obtain in any other source, like magnesium and zinc.

Most nuts have a great amino acid spectrum and a large supply of protein. They support muscle development and general growth.

Nuts are a very good source of fat - mainly unsaturated fats. Many nuts have even been shown to lower cholesterol levels, which is amazing considering their fat levels.

1. Pistachios. Hands down the best nut for overall health and strength, pistachios have a unique ability to remove plaque and other buildups in the body while also having a very high protein content for building muscle.

• This means cleaner and better blood flow for a dense nutrient delivery to working muscles - the perfect combination for strength.

2. Cashews. The gold standard in strength training has always come from cashews. Cashews are popular for two reasons:

• First, they contain a very good dosage of iron, which is great for cardiovascular exercise and general health.

• Second, they contain one of the best amino acid spectrums among other nuts and protein sources.

3. Walnuts. Walnuts aren’t just for the holidays! They could be the best-balanced nut you can buy.

Stock up on these nuts, as the protein content, vitamins, and minerals found within walnuts provide immense strength benefits.

If you’ve been struggling to find more energy during your training session, or perhaps you aren’t recovering as fast as you thought you would, this could be the secret formula for your workout success. 

Do yourself a favor and make a tasty trail mix with nuts, cranberries, and raisins!

Enjoy!

If you like today’s tips, please share!

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These 12 Little Tweaks to Your Diet Can Improve Your Health!

 Little tweaks to your diet can drastically improve your health and waistline.

Even though these tips might seem like small, easy changes, the results of putting them into practice can really add up!

Read more: 6 Nutrient Tips to Improve Your Health and Wellness!

Re-charge your eating habits with these hacks:

1. Avoid dieting. Everyone has a diet, but that doesn’t mean you have to be ‘on a diet’. Being on a diet suggests that it’s only temporary.

No matter what diet you might follow, at some point you’re going to revert back to your eating habits once the diet is over.

Instead of going on a diet, tweak your current eating habits until you have something that gives you the results you desire and is easy and healthy enough to follow it forever.

2. Change slowly. You might want to change everything at once, but that strategy usually doesn’t work very well.
Instead, improve your diet a little each week. This method will be easier to stick with and you’ll have a healthy diet before you know it.

3. Go vegetarian a day or two each week. In most cases, vegetarian diets are healthier and lower in calories.
Try it a couple of days each week. You’ll lose more weight and be healthier.

4. Get the junk food out of the house. If it’s in the house, you’re going to eat it sooner or later. The solution is to simply get rid of all of it.

Give it away or throw it in the trash.

5. Keep plenty of healthy snacks readily available. If your snacks are healthy, you can feel free to eat.

If you’re eating really healthy food, you can get away with eating a larger volume of food. You’ll never go hungry again!

6. Drink water. Juices are often high in sugar or chemical sweeteners.
Diet drinks are questionable from a health standpoint. Give your body the water it craves and it will reward you with better health – all the way down to the cellular level.

An added plus: drinking plenty of water helps keep you from consuming excess calories, too.

7. Take your lunch. Most of the things that are available in restaurants are not very healthy.

It also can be challenging to order a salad when your coworkers are ordering bacon cheeseburgers. You will be healthier and save money if you take your lunch.

8. Eat nuts. Nuts are an excellent source of healthy fats and protein.

Watch out for the salt and don’t eat too many, since their calories will add up with large servings. Most recommendations call for 1 ounce of nuts per day, which is about 15-20 nuts.

9. Eat berries. Berries are super-healthy and can make other things taste better. Put some berries on your oatmeal or yogurt. Try to eat some every day.

10. Get your fiber. Unless you eat beans regularly, it’s highly unlikely that you’re getting all the fiber you need.

Track your diet and see how much you’re actually consuming. Consider a fiber supplement if you don’t seem to be able to eat all that you should.

11. Exercise a little. Even a small amount of exercise can have positive benefits and curb your hunger. Move around enough to increase your heart rate for at least a few minutes each day.

12. Bake, don’t fry. Besides being fattening, oils that have been heated to very high temperatures can be very unhealthy.

With the right herbs and spices, you can learn to love baked foods. Savor the flavor, without the calories!

A few healthy changes can go a long way toward improving your diet, health, and appearance. 
Try them out today and see if you don’t look and feel better.

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Combat mental stress and physical fatigue with a healthy does of our Health and Vitality Jelly, which boast a dose of 900mg of the 6 year old red ginseng extract per serve! This will bulletproof both your body and mind be it at the workplace, gym or in the classroom. Click here to read the reviews and check out the Health and Vitality Jelly on offer today!

3 Easy Steps to Creating an Effective and Motivating Vision Board!

 Visualizing what you really want in life can be one of the most powerful ways to manifest your dreams.

A vision board can be a simple and yet truly powerful tool in visualization.

Vision boards are also known as goal maps, goal boards and treasure maps, and the concepts behind them have been used for generations.

Still, they're gathering renewed interest as people realize how powerful they can be in bringing dreams to life.

Read more: How to Eat Healthier and Slim Down When You Have Evening Snacking Syndrome?

Use these 3 simple steps to create this tool for yourself:

1. A vision board begins with a foundation. This may be a poster board, foam board, tri-fold board, or cork board.

Whether your dream is to lose weight or bring in more abundance into your life, use what works best for you.

Choose a foundation that speaks to you, one that you feel you can easily and effectively build upon.

2. A vision board includes imagery. You can clip pictures out of books, magazines, or the newspaper.

If you prefer, you can draw the images yourself.

What matters here is that images are present, because your vision board needs to be visual in nature.

Seeing pictures of your priorities, dreams, and goals will help you focus on them. 

Allow yourself to experiment with different mediums while creating the images for your vision board.

Find photographs, sketches, clip art and other images; then draw any subjects for which you couldn't find an appropriate piece of art.

3. A vision board includes writing. Writing isn't mandatory, but it can play a role in identifying the key pieces of information.

You want to make sure that you can look at your vision board at any point in the future and know exactly what you intended by each picture, word or thought included on it.

Your goal map is limited only by the extent of your personal creativity.

It may be simple and strategic or it may be a highly detailed work of art.

Ultimately, it's up to you to decide what best suits your needs.

The general elements in an effective and motivating vision board are:

1. Visual. Your subconscious mind tends to work in terms of images and pictures, and so your vision board should be as visual as you can possibly make it.

Supplement the images with phrases and words as needed.

2. Emotional. Every image on your goal map should evoke some type of positive emotional response out of you.

Seeing it should fuel your motivation to achieve your dreams.

3. Strategic. This tool should be placed strategically in a location where you receive maximum exposure to it.

Seeing your vision board as often as possible will help you stay focused on your goals and dreams.

4. Personal. Your vision board needs to emit positive energy.

If you think that you'll be criticized or forced to justify yourself for your vision board, then keep it in a private location so nobody else can bother it or you.

Beyond these basic guidelines, let this tool be whatever you want to make of it.

Ultimately, it's yours to design, develop and utilize as you see fit.

You can add to it and change it over time as your goals and focuses change.

If you love today’s tips, please share!

Our unique Vermilion Digestive Health Jelly will definitely be your desired choice in combating stomach bloating, gastric issues and fight infections with a warm calming touch. Check out the gut health jelly on offer today! Click here to read the raving reviews!

Lose weight effectively and reduce your body fat, achieve sustainable weight loss using the slimming jelly! It’s tasty, fun and convenient. Get your slimming jelly here!