11 Heart-Healthy Foods That Lower Cholesterol and Help Your Longevity!

 The world's leading cause of death is heart disease, with high cholesterol linked to an increased risk of developing this condition.

Most people think about foods to avoid when they want to lower their cholesterol.

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

However, there are also certain foods that can lower cholesterol.

Consider these heart-healthy foods:

1. Legumes.

Legumes include food such as beans, soybeans, peas, and lentils. They contain lots of fiber, protein, and minerals.

Consider this healthy idea: replace refined grains and processed meat with legumes and you can lower your risk of developing heart disease.

2. Avocados. 

These fruits are a rich source of monounsaturated fats and fiber, both of which can help lower bad cholesterol (LDL) and raise good cholesterol levels (HDL).

3. Nuts.

Nuts such as almonds and walnuts are full of monounsaturated fats.

They also contain phytosterols, which are a plant compound that can help lower cholesterol. It does this by blocking its absorption in your intestines.

• Almonds are a good source of L-arginine, which is an amino acid that helps regulate your blood pressure.

Walnuts contain omega-3 fatty acids, which are polyunsaturated fats linked to good heart health.

4. Fatty fish.

Fatty fish like salmon contain omega-3 fatty acids that can increase good cholesterol, which will help to lower inflammation and also reduce the risk of suffering a stroke. 

It is also believed that fish protein has certain peptides that help to protect your heart.

5. Whole grains. 

Whole grains, in particular oats and barley, have been shown to lower the risk of heart disease with both found to contain beta-glucan, a soluble fiber that helps lower cholesterol.

6. Fruits and berries. 

These are another source of soluble fiber, which can lower cholesterol. Fruit is also a good source of bioactive compounds that contain various antioxidants with anti-inflammatory benefits.

These can help prevent heart disease and other chronic diseases.

7. Dark chocolate.

The main ingredient in dark chocolate, cocoa, has been proven to lower bad cholesterol. It can also reduce blood pressure too.

The one issue with chocolate is that it is high in added sugar, which can have a negative impact on your heart health. This is why it’s healthier to opt for dark chocolate with a cocoa content above 75%.

8. Garlic. 

Garlic contains numerous healthy plant compounds, which include allicin. Research has found that garlic can help reduce cholesterol and may help to lower the blood pressure in people who currently have high blood pressure.

9. Vegetables. 

Vegetables are a good source of fiber and antioxidants. They are also low in calories, so they’re also essential if you are looking to keep slim and healthy.

10. Teas.

Teas such as green tea, black tea, and white tea contain two compounds shown to improve heart health.

1. Catechins are one of these compounds and this has been shown to promote healthy blood pressure.

The second compound is called quercetin, which may improve the function of your blood vessels and lower inflammation.

11. Dark leafy greens.

Greens like kale and spinach are a good source of lutein and various other carotenoids, with both being linked to a reduced risk of developing heart disease.

1. Lutein has been shown to reduce bad cholesterol and prevent cholesterol from binding to your artery walls.

Carotenoids on the other hand help to remove free radicals from your system, which will prevent hardening of the arteries.

These heart-healthy foods will help to lower cholesterol levels.

Add them to your weekly shopping list for meals that can help your longevity and quality of life.

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The Secret to Keeping Your Shoulders in Shape and Stay Fit!

 Shoulders are one of the most frequently injured joints in the human body.

That’s because they're delicate and subject to high demands.

Their ball and socket design gives them a wide range of motion, but it also makes them fragile. 

They’re prone to arthritis and other age-related wear and tear, as well as accidental injuries.

There are many benefits to caring for your shoulders. They’ll help you to do common chores and give you an athletic figure. They’ll also enable you to stay comfortable and reduce your hospital bills.

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

Learn to keep your shoulders in top shape with targeted exercise and smart daily habits.

Exercise Tips for Shoulders

Shoulders need stretching and strengthening.

Working out regularly will reduce your risk for dislocations and damage to your rotator cuff. That’s the group of muscles and tendons that protect your upper arm bones and enable you to move your arms and shoulders.

Keep these tips in mind:

1. Warm up. Spend a few minutes increasing circulation before any workout. Gently roll your shoulders backwards and forwards. Swing your arms slowly as you march in place.
2. Increase flexibility. Perform shoulder stretches at least twice a week. Focus on static movements that you can hold for about 30 seconds each. Many stretches require no props or just a wall or an elastic band.
3. Build strength. Train with free weights and machines or other forms of resistance, like cables or your own body weight. Learn to do shoulder presses and reverse flies.
4. Seek balance. If you’re like most adults, the back side of your shoulders is probably weaker than the front. Help them along with lateral extensions and inverted rows.
5. Take rest days. Like any muscle, your shoulders need time off to recover and grow. Spend your rest days taking a walk or doing restorative movements.

Safety Tips for Shoulders

Most movements involve your shoulders, including lifting and reaching. Along with exercise, learning to perform daily movements correctly will help keep your cartilage healthy and make accidents less likely.

Use these techniques:

1. Check your posture. Slumping forward puts stress on your shoulders, as well as your neck and upper back. Stand up straight and gently squeeze your shoulder blades a little closer together.
2. Lift carefully. Keep your upper back straight and your shoulders back when you pick up heavy objects. Hold objects close to your body to reduce the strain on your shoulders and wrists.
3. Mix things up. Repetitive movements are another common cause of injuries. Analyze your activities at work. Take breaks and alternate between different tasks.
4. Avoid overreaching. Your shoulders are especially vulnerable when your arms are lifted over your head. Arrange your home and office to keep commonly used items at around chest height.
5. Practice self-care. Tending to your overall wellbeing will help your shoulders too. Eat a nutritious diet, stay active, and manage stress.
6. Try home remedies. Minor injuries can usually be treated at home. Rely on the proven formula for rest, ice, compression, and elevation. Keep in mind that cold temperatures usually work well for newer injuries, while older troubles may respond better to warmth.
7. See a doctor. Watch for symptoms of broken bones and other conditions that require urgent medical care.
   
   That includes sudden swelling or being unable to move your shoulders at all. In rare cases, severe discomfort in your shoulders can even be a sign of a heart attack, especially if you also have trouble breathing.

Healthy shoulders help you to stay fit and enjoy the activities you love. 

Follow a regular exercise routine and simple safety precautions. It could keep you out of the operating room and help you maintain your independence as you age.

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7 Lifestyle Changes to Cope with An Aging Metabolism!

 If you think weight gain is inevitable as you get older, think again.

Your metabolism does slow down, but exercising and eating nutritiously can keep you fit for life. 

Learn more about how your body changes and how you can keep it running more efficiently.

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

How Your Body Changes

1. Get familiar with your metabolism. Your metabolism is the rate at which your body burns calories. It's all part of the process of breaking down nutrients into energy. Many factors are involved, including genetics, age, how many calories you consume and your level of physical activity. As you age, you need fewer calories to maintain the same body weight.
2. Understand the loss of muscle mass. Some studies show that the average person loses about 10 percent of their muscle mass per decade and the losses are greatest starting at about age 50. This is significant because a pound of muscle burns about three times more calories than a pound of fat.
3. Pay less attention to your scale. Your body composition is more important than your total weight. Health professionals can give you a body fat reading. You can also estimate it yourself by seeing if you can pinch more than an inch of fat on your abdomen or upper arms. By monitoring your loss of muscle mass, you can act quickly to stop middle age spread.

Changes in Your Eating Habits

1. Eat frequent meals. Six or more small meals and snacks throughout the day will help you burn more calories because your body uses energy to digest food. Staying full will also make it easier to resist cheesecake or French fries.
2. Focus on low fat proteins. Your body works twice as hard to digest protein compared to carbohydrates or fats. Plan meals around fish, lean cuts of meat and beans.
3. Load up on complex carbohydrates. Get most of your calories from vegetables, fruits and whole grains. They provide essential nutrients and fiber, which helps you to feel fuller.
   
4. Stay hydrated. Drinking water improves your digestion and helps you eat less. It also fights off fatigue so you'll have more energy to spend at the gym or playing with your grandchildren.

Exercise and Other Lifestyle Changes

1. Train for strength. Resistance training is essential to preserving your muscle mass. Lift weights or take a Pilates class. Two or three workouts a week is ideal.
2. Engage in aerobic activities. Running, cycling and swimming all burn calories. They're also good for your heart.
3. Try interval training. You'll get more out of any exercise routine if you keep challenging your body to adapt. If you walk, speed up your pace for a few minutes at a time. Gradually build up the intensity and duration of your more strenuous intervals.
4. Sneak more physical activity into your daily routine. Incorporate more movement into your whole day. Take the stairs instead of the elevator. Do leg lifts while you wait for your coffee to brew.
5. Get adequate sleep. Being well rested keeps your metabolism primed up. Individual needs vary, but seven to eight hours is typical.
6. Manage stress. Cortisol and other stress hormones can interfere with your digestion and intensify food cravings. Practice meditation or listen to instrumental music.
7. Talk with your doctor. If you need more help with managing your weight, consult your doctor. They can test you for thyroid conditions or other issues that may be slowing down your metabolism.

Stay active and eat healthy foods to protect your health and look your best.

Strength training, aerobics and a sensible diet will help you maintain muscle mass so you can better control your weight and enjoy your senior years.

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Why Eating More Yogurt Can Keep You Energized and Healthy?

 Why Eating More Yogurt Can Keep You Energized and Healthy?

Eating yogurt is an excellent way to boost your energy level to keep up with your busy schedule.

Yogurt really is a high-energy food, plus there are many delicious ways to include more servings of yogurt in your diet.

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

How to Use Yogurt to Boost Your Energy Level:

1. Improve your tyrosine levels. 
   
   One key reason why yogurt gives you energy is because it contains the amino acid tyrosine, which converts into the chemicals dopamine and adrenaline to give your body a pleasantly stimulated feeling. Tyrosine will wake you up much like coffee without the jittery sensations and insomnia that caffeine can cause.

• Get complete protein.
  
  Yogurt is an excellent source of high quality protein. Just one 8 ounce serving of plain yogurt will give you about 20 percent of your Daily Value for protein. This enables your body to make its own proteins to maintain your muscles and organs.

• Enjoy a rich source of calcium.
  
  Calcium is an essential nutrient for bone health. An 8 ounce serving of yogurt provides about 30% of your Daily Value for calcium. For women who limit their consumption of other dairy products, yogurt is an excellent way to reduce the risk of osteoporosis, that way fragile bones won't interfere with an energetic and active lifestyle.
• Benefit from friendly bacteria.
  
  You've probably heard of probiotics - friendly bacteria that can help you stay healthy and protect you from many diseases. The FDA requires that yogurt contain specific bacteria. For even better protection, look for the "Live & Active Culture Seal" indicating that the yogurt contains at least 100 million bacteria per gram at the time of production.

• Keep your colon healthy.
  
  Instead of buying expensive colon cleansers whose benefits haven't been fully proven, you can keep your intestines healthy by eating yogurt. The lactobacteria, especially acidophilus, encourage the growth of friendly bacteria and help lower the risk of colon cancer.

• Manage lactose intolerance.
  
  More than one quarter of American adults have trouble digesting most dairy products. It's hard to feel energetic if you're suffering from symptoms like cramping, bloating, and diarrhea. The live and active cultures in yogurt make it easier to digest than milk so you can get the nutrients you need without intestinal upset.

• Get relief from yeast infections. For many women, the best thing about yogurt is its ability to fight yeast infections. Because it contains acidophilus, yogurt has been shown to decrease yeast growth in some women. If you suffer from yeast infections, yogurt can help you get your energy back.

Delicious Ways to Eat Yogurt:

1. Eat yogurt for breakfast. Substitute yogurt for milk with your breakfast cereal or mix in some nuts and dried fruit. Use yogurt as a topping on whole wheat pancakes or waffles. Cool down a breakfast burrito with a few tablespoons of yogurt instead of sour cream.
   
2. Have yogurt for lunch. Eat a container of yogurt or try a drinkable yogurt. You can buy packaged smoothies or make your own with fresh fruit and plain yogurt. Use yogurt instead of mayonnaise in your tuna salad. Dip cut vegetables or toasted pita chips in a dip made from yogurt and your favorite seasonings.
   
3. Make yogurt your dessert. Frozen yogurt has less live and active cultures than the regular version, but it can still be a relatively healthy treat. Check the label for fat content and added sugar. Serve low fat vanilla yogurt instead of whipped cream with cake or pie.
   

Eating yogurt regularly can help keep you energized and healthy.

It's an easy way to get essential nutrients and help protect yourself from diseases that could interfere with an active lifestyle.

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12 Natural Ways to Manage Your High Cholesterol!

 If your doctor is telling you that your cholesterol is too high, you’re probably wondering about your options.

Drugs like statins can lower your cholesterol, but many patients worry about the side effects. You may want to explore lifestyle changes that can provide natural relief.

High cholesterol is a serious matter that increases your risk for a heart attack, stroke, and kidney failure.

However, your body needs some cholesterol to make cell membranes, vitamin D, and a wide variety of hormones.

For optimal health, you want to limit how much low-density lipoprotein (LDL) your liver makes, because that’s the cholesterol that causes clogged arteries.

At the same time, you want to maintain adequate amounts of high-density lipoprotein (HDL) that transports cholesterol back to your liver.

Read more: Healthy Eating and Weight Loss Solution for Women Who Love Spicy Foods

Simple changes can make a big difference in helping you to balance your cholesterol. Try making these ideas part of your daily routine.

Adjusting Your Diet

Your liver adjusts how much cholesterol it makes in response to how much you get from food sources.

You can help the process along with these strategies:

1. Increase your fiber. Soluble fiber can reduce the amount of cholesterol in your bloodstream and help you live longer. Smart choices include beans, vegetables, fruits, and whole grains.
2. Choose healthy fats. Replace solid fats like butter with liquids as much as possible. Monounsaturated and polyunsaturated fats like olive oil, nuts, seeds, and fatty fish are especially helpful.
3. Avoid trans fats. These hydrogenated fats increase total cholesterol and LDL while decreasing HDL. Manufacturer’s use them to increase shelf life, so check the labels on cookies, margarine, and other products.
4. Lose weight. Slimming down can lower your cholesterol too. Find a diet you can stick with for the long run. Let your family and friends know about your goals and how they can support you.
5. Drink in moderation. At least one study suggests that having one or two drinks can lower cholesterol for some adults. Keep in mind that heavy drinking has the opposite effect, potentially harming your liver and other organs.
6. Limit red meat. Beef is the top source of saturated fat for many Americans. Consider a plant-based diet or meat-free days with vegetarian or fish dishes. Using low or no fat dairy products helps too.
7. Switch your snacks. A healthy diet can include some treats. Munch on fruit, nuts, air popped popcorn, or vermilion jelly!
8. Cook light. The way you prepare your food matters too. Cut back on cooking oil.  Bake and boil instead of frying.

Other Lifestyle Choices

Studies have shown that aerobic exercise and other smart choices can enhance the lipid-lowering effects of a heart-friendly diet.

As a bonus, many of these habits will enhance your overall wellbeing, as well as lower your cholesterol.

Try these lifestyle enhancements:

1. Exercise regularly. There are several theories about why exercise lowers cholesterol, including promoting weight loss and stimulating enzymes that remove cholesterol from your bloodstream. Aerobic activities and resistance training are both beneficial.
2. Move. You’ll see more results if you stay active in between workouts. Do manual chores like vacuuming and raking leaves. Take the stairs instead of riding the elevator.
3. Quit smoking. The tar in tobacco damages blood vessels and increases your risk for high cholesterol.
   
   Combining nicotine replacement devices and social support may help you to quit. Keep in mind that many adults make multiple attempts before they succeed.
4. Consider supplements. There’s a big market for cholesterol-reducing supplements like fish oil and niacin. Your doctor can advise you about possible drug interactions and other safety concerns.

Talk with your doctor about developing an action plan based on your individual needs.

Natural methods may help you to manage your cholesterol without taking drugs or may enable you to reduce your dosage.

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4 Natural Methods for Arthritis Pain Relief!

 Any progress in natural pain relief is welcome news for millions of adults who struggle with arthritis.

A recent study suggests that the spice turmeric may provide some relief.

Researchers in Australia found that taking turmeric supplements relieved knee pain from osteoarthritis more effectively than placebos or standard medications. 

The outcomes were modest but provide additional support for similar results from previous small studies.

The effects appear to be related to the ingredient curcumin in turmeric that has anti-inflammatory properties.

It typically has fewer side effects than many pain medications, and it’s convenient. You can take turmeric as supplements, drink it as tea, or cook with it using powder or sliced roots.

As long as you follow your doctor’s recommendations, turmeric and other forms of natural pain relief can be a beneficial supplement to medical care.

Consider these other healthy changes.

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

Anti-Inflammatory Diets for Arthritis Pain

There is no one food or diet that will cure arthritis. However, many foods are known to increase or decrease inflammation. What you eat and what you avoid can make a big difference.

Consider these recommendations:

1. Eat whole foods. Highly processed items like hot dogs and candy are a major cause of inflammation. Get most of your calories from foods rich in nutrients and fiber, including vegetables, fruits, and whole grains.
2. Limit sugar. The added sugar in foods can trigger inflammation too. Check labels and drink water instead of sweetened beverages.
3. Choose healthy fats. The American Heart Association recommends getting no more than 6% of your daily calories from saturated fats. Cut back on red meat, and enjoy more olive oil, fatty fish, nuts, and seeds.
4. Drink tea. The polyphenols in tea can reduce inflammation and other symptoms of arthritis. Smart choices include ginger, chamomile, and green teas.
5. Lose weight. Being overweight stresses your joints. Losing just 10 pounds can take 30 or more pounds of pressure off your knees with each step you take. 
   
   Adopt sensible eating habits you can stick with, like watching portion sizes and preparing meals at home rather than dining out.

Other Natural Methods for Relieving Arthritis Pain

Along with a nutritious diet, exercise and other healthy habits can slow down arthritis too.

Try these techniques:

1. Work out. Exercise tones your body, building up muscle and reducing fat. Design a balanced fitness program with strength training, cardio activities, full body stretches, and balance exercises.
   
   Check with your doctor if you’ve been sedentary or have safety concerns.
2. Apply heat. Both heat and cold can relieve pain, so experiment to see what works for you. Buy heat packs and other items at your local drugstore or make your own versions at home, like microwaving a damp towel in an open zip lock plastic bag.
3. Wear a patch. Look for pain relieving patches and creams with natural ingredients. For example, many brands use capsaicin, the same ingredient that makes chili peppers hot.
4. Reduce stress.
   
   Relaxation activities have helped many patients dealing with arthritis or other forms of chronic pain. Changing the way you think about physical sensations can make you more comfortable too.

Appropriate medical care and positive lifestyle changes can help you protect your joints and make arthritis easier to live with.

Talk with your doctor about turmeric and other natural methods for pain relief to make sure they’re safe for you.

If you like today’s tips, please share!

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A 5-Minute Guide to the Benefits of Turmeric and How to Use It!

 Is turmeric a magical super spice or just the latest food fad?

It has played a major role in Eastern medicine for thousands of years and now it’s showing up in supermarkets and research journals worldwide.

If you like Indian food, you’ve probably been eating turmeric regularly. It’s a main ingredient in curry, and it gives mustard its golden color. It’s closely related to ginger and has a bitter flavor.

Read more: Simple Diet Changes You Can Make for Greater Brainpower!

Research on its health benefits is still in the early stages, but evidence is building for some popular claims. If you like natural products that can enhance your wellbeing, look at what turmeric can do for you.

Benefits of Turmeric:

1. Reduce inflammation. Turmeric contains a chemical called curcumin that appears to have anti-inflammatory properties. Some studies suggest that it controls arthritis pain as well as ibuprofen.
2. Strengthen bones. Certain forms of turmeric may even help preserve bone mass. The National Institute of Health is investigating whether it can provide protection from osteoporosis.
3. Manage cholesterol. Some experts already recommend turmeric for lowering unhealthy LDL cholesterol and increasing healthy HDL cholesterol. It’s especially helpful with a diet low in saturated fats and high in soluble fiber.
4. Quit sneezing. Do you have a cold that won’t go away? Turmeric may relieve symptoms such as runny noses and congestion.
5. Treat depression. Turmeric also shows promise for managing depression. That’s because mood disorders may involve inflammation as well as changes in brain chemicals.
6. Stay updated. On the other hand, results are mixed when it comes to serious conditions such as cancer and diabetes. Your doctor can advise you on the latest findings and what they mean for you.

Ways to Use Turmeric:

1. Boost digestion. Unfortunately, our bodies are not very effective at absorbing turmeric. You can aid digestion by consuming it with black pepper and fatty foods like oil.
2. Wash up. Due to its anti-inflammatory and antibacterial effects, turmeric may make your skin look and feel younger. Check labels to find turmeric in soap and cosmetics or find recipes online for making your own products.
3. Smell nice. Do you like woody and earthy scents? You can find turmeric in some perfumes or as an essential oil for your aroma therapy.

Safety Issues:

1. Go natural. There appears to be little risk when you use turmeric in the traditional ways. That includes eating it, drinking it, and applying it to your skin. You can add turmeric to salad dressings and scrambled eggs or sip it like tea. Keep in mind that even a little turmeric can stain your skin bright orange.
2. Watch for side effects. The most common side effects are nausea, diarrhea, and upset stomach. They occur mostly in those who are sensitive to one or more varieties of curcumin or those who use turmeric in large amounts over a long period of time.
3. Avoid complications. There are certain conditions that make it inadvisable to use turmeric. That includes being pregnant or breastfeeding or having gallbladder issues. If you're having surgery, stop taking turmeric at least two weeks in advance because it may interfere with blood clotting.
4. See your doctor. While turmeric is generally considered safe, it’s important to talk with your doctor about any alternative or supplemental medicines you’re thinking about using. Your physician can advise you about whether they’re appropriate for you and explain any possible interactions.

While turmeric needs to be studied further, early evidence suggests that it’s safe and beneficial for reducing inflammation and helping to relieve related conditions such as osteoarthritis.

Try it for yourself by adding a pinch to your favorite dishes or shopping for products with turmeric on the label.

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What Changes Would You Like to Experience in the Next Years

 What do you want to change in the next five years?

It’s a big question and one that can be difficult to answer. After all, five years is a long time, and it's hard to know where you’ll be.

However, these questions can help you think about the changes you’d like to experience in the next five years.

First, think about what you want to achieve.

What goals do you want to reach? What do you want to accomplish? It can give you a good starting point for thinking about the changes you might need to make.

Read more: Juice Fasting the Weight Loss Strategy: Its Advantages and How to Get Started?

How to ease the process:

1. Make a list of long-term and short-term goals. Your long-term goals will be what you want to achieve in the next two to five years.
Your short-term goals can focus on the next three to twelve months.  You can also focus on daily and weekly goals.

• When you set SMART goals, you ensure that your goals are: S- specific, M- measurable, A- achievable, R- relevant, and Time-bound. Ticking these boxes ensures you set goals that you can accomplish.

• Second, think about what you need to change to achieve those goals. For example, what habits do you need to develop? What mindset shift do you need to make? What skills do you need to learn?

• Answering these questions can help you identify the specific changes you need to achieve your goals.

2. Focus on the process. One mistake that people often make is placing too much emphasis on the end goal. Instead of focusing on the process, the daily routine, and the habits they need to develop to achieve specific goals.

• For example, if you want to lose weight but you never exercise, you’ll want to develop an exercise habit. It’s difficult to exercise if you are not used to walking for over ten minutes a day. You will need to list the habits you need to cultivate to lose weight.

• Healthy eating is a must to lose weight. Drinking plenty of water and moving your body is vital. Once you know what habits you need to develop, you can create a plan to build your new habits.

• Finally, think about how you’re going to make those changes. What steps are you going to take, and who can help you? Answering these questions can help you develop a plan for making the changes you want to see in your life.

3. Create a plan for success. Break large goals down into smaller steps that lead to the bigger goal. Set SMART goals for each step of your plan.

When you have specific, measurable, achievable, relevant, and time-bound goals, you can create a plan to help you achieve those goals.

• Your plan should also be flexible because, as we all know, life happens. The important thing is to adjust your plan as necessary and don’t give up on your goals.

Keep these points in mind as you answer the following questions: What do you want to change in the next five years?

What goals do you want to reach? What do you want to accomplish? What habits do you need to develop? What mindset shift do you need to make?

These questions can help you think about the changes you’d like to experience in the next five years. It's challenging to answer them, but they can give you a good starting point for thinking about your goals and how to achieve them.

So, take some time to think about your answers and develop a plan for making the changes you want to see in your life.

If you like today’s tips, please share!

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13 Tips to Look Skinnier Without Losing Weight

 Did you know that you could look skinnier without losing any weight?

While you're waiting to see results from diet and exercise, there are ways to slim down instantly. 

Try these tips for your wardrobe, hair, face, body, and mind.

Read more: Juice Fasting the Weight Loss Strategy: Its Advantages and How to Get Started?

Wardrobe Tips for Looking Thinner:

1. Wear one color at a time. Wearing a single color or similar shades for your whole outfit will help you to look thinner and taller. Black is a practical choice, but other colors can achieve the same effect. Solids are usually more slimming than prints.

• Ensure that your clothes fit properly. Wearing clothes that are too small makes you look bigger. Seek a comfortable fit and professional alterations if necessary. Get a personalized bra fitting at any department store periodically to keep up with any changes due to aging or weight fluctuations.

• Use undergarments with comfortable shaping. Body shapers and other compression garments are more comfortable than ever before. Invest in some strategic undergarments that will make all your clothes look better.

• Choose slimming pants. Look for pants with a flat front and minimal detail. Skip the pants with hidden zippers and no pockets. Pant legs with a slight flare can also help you to look trimmer.

• Select flattering tops. Pay attention to the length of your tops. A top that ends below the waist will deflect attention from a thick middle. Similarly, a wide collar will help balance broad hips.

• Wear the right shoes. Chunky shoes can make your legs look thicker. Look for narrow pumps with a slightly pointed toe rather than square or rounded toes. Nude shoes are especially good because they make your legs look longer.

• Liberate yourself from the fear of swimwear. Many women shrink from shopping for swimwear but there are bathing suits designed for every body type. High cut legs can make you look thinner. Lightweight compression can keep you feeling comfortable and sleek.

Other Tips for Looking Thinner:

• Use makeup to make your face more angular. Iridescent powder can make your face look slimmer and create contours. Brush it along your brow bones and the top of your cheekbones to bring out your bone structure.
  
• Make your eyes stand out. If your eyes look bigger, the rest of your face will appear smaller. Curl your upper lashes and apply extra mascara to your top outer lashes. Keep your eyebrows slightly arched and well groomed.

1. Get a flattering haircut. If you want your face to look less full, try cutting your hair shorter. Instead of bangs, pull your hair away from your face to make your face look longer. Choose a hairstyle that adds a little height and fullness at the crown.
   
2. Practice good posture. Develop strong abdominal muscles and hold your stomach flat at all times. Pull your shoulders back. It's good for your health and makes you look leaner.
   
3. Get a safe tan. If you think that tanning makes you look thinner, do it safely. Sunless tanning products have come a long way in recent years. Daily tanning moisturizers are one easy option to get a little color gradually without any increased risk of skin cancer or premature aging.
   
4. Project a positive attitude. No matter what your dress or pants size is, you'll feel more attractive when you cultivate a healthy sense of self-esteem and a genuine affection for others. Focus on your most attractive features and qualities.

Looking thinner can help you feel more confident and give you the encouragement you need to stick with your fitness program.

Simple adjustments to your wardrobe and beauty routine can have a huge impact on your appearance and your state of mind.

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8 Easy Exercise Tips for Midlife

 A recent study confirms what you may have suspected. Adults tend to become much less active as they reach their midlife years.

Researchers at the University of Texas have completed the first large scale study of activity levels among subjects 38 to 50 years old.

As they followed them for ten years, they expected that intense activity would decrease, but they were surprised to find a decline in ordinary daily activities like walking as well.

It’s a serious issue because, as we age, we lose bone and muscle mass and gain weight more easily. Our heart also becomes smaller and less flexible.

Read more: Top 5 Ways to Add More Vegetables into Your Family’s Diet!

On the other hand, research shows that even elderly adults can start to turn back the clock with regular and appropriate exercise.

If you want to beat the odds, it’s important to start making choices at midlife that will lower your risk for serious conditions like obesity, cancer, diabetes, and dementia.

Consider these tips for staying active and living healthy.

Exercise Tips for Midlife:

1. Condition your heart. Cardiovascular exercise is key to keeping your heart muscles flexible and powerful. Interval training where you alternate between higher and lower intensity movements seems to be especially effective. Start out gradually and talk with your doctor if you have any questions.
2. Train for strength. According to some estimates, our muscle mass declines by almost 10% for each decade after 30. Lifting weights or using your body weight can help you hold onto your muscle and bone. Being leaner will also enable you to burn more calories even at rest.
3. Build your core. Your abdominal and back muscles are especially important for healthy aging and overall strength and balance. While spot reduction is a myth, firming up your midsection will help you to look less flabby if extra pounds have been settling around your waist.
4. Stretch out. Flexibility exercises protect your mobility and extend your range of motion. They may even reduce the discomfort associated with arthritis and back conditions. Finish each workout with some stretches or do them while you watch TV.
5. Work on balance. Being steady on your feet reduces the risk of falls and may sharpen your thinking. Practice yoga and Pilates. Stand on one foot while you brew coffee or brush your teeth.
6. Make adjustments. You can enjoy time on the courts even if your tennis game is slower than it used to be. Play doubles or switch to pickle ball. Many sports and pastimes can be modified for older bodies.
7. Move more. Use your daily routines to maintain fitness and lose weight. Walk to the store instead of driving. Take the stairs instead of the elevator.
8. Check your posture. Correct alignment reduces pressure on your joints so you can move more comfortably and efficiently. Make it a habit to lift and broaden your chest and knit your hips and pelvis together.

Other Lifestyle Changes for Midlife:

1. Eat less. Most experts believe that weight loss has more to do with our diet than with exercising. If you want to slim down, fill your plate with vegetables, fruits, lean proteins, and other whole foods.
2. Sleep well. A lack of sleep can trigger weight gain, and you may find it more difficult to sleep through the night as you approach middle age. Try natural remedies like going to bed early and limiting alcohol, caffeine, and screen time.
3. Manage stress. Many physical and mental health symptoms can be aggravated by stress. Aging is easier when you rely on safe methods of relaxation like daily meditation or taking a walk outdoors.

Make your midlife years the start of a healthy and fit future.

Staying active will give you the strength and energy you need to continue enjoying the things you love.

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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!