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THE BEST ENERGY DRINK OF YOUR LIFE

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Source: thespiritscience.net

I had the urge to write about this daily habit that takes 10 minutes or less, but can have an incredible influence on you and your family’s health!

Right now in our world there are a lot of people who would love to feel better about their bodies. Studies show that a good portion of both men and women are unsatisfied with themselves or struggle with self-confidence. This is no secret, and it is apparent that as a society we are searching for better answers than painful dieting and hours in the gym. 

I was first introduced to the idea of green smoothies by Robyn Openshaw when I was a teenager.  I struggled a lot with body image during adolescence, and more than wanting to feel beautiful I also wanted to feel healthy. So I was always looking for the secrets to having a body I felt confident walking around in!

The idea is you find the right blend of fruits, veggies, and greens to throw into a blender that make a delicious smoothie and a powerhouse nutrient-rich boost for your body! The possible and proven benefits to drinking a green drink on a daily basis are awesome!

  • Weight loss
  • Mood enhancement
  • Natural detox and cleanse
  • Immune support/boost
  • Huge percentage of daily need for vitamins, minerals, and antioxidants
  • ENERGY increase that lasts
  • Fiber that you don’t get from juice
  • You feel ‘light’ verses ‘heavy’
  • Happy cells!!

Green smoothies are great at anytime during the day, but are particularly excellent for breakfast. Our body goes through natural cycles  throughout a day where it focuses respectively on these three processes: Elimination, Appropriation, and Assimilation. In the morning we are typically in elimination mode and our body is focusing on releasing toxins and cleansing. 

Eating a heavy breakfast that is cooked can often be counter-productive to this cycle. Think of how it feels if you’re trying to clean the kitchen and before you’re done someone comes in and starts pulling out  food to make a big meal.  It would definitely slow you down or maybe even stop you from cleaning completely. Our body is the same way.

Our body responds the best to living and easily digestible foods in the morning. Living food means it is raw (uncooked) and is thus still full of enzymes and nutrients that aid digestion and fuel your body.

Convinced to give smoothies a try? Let’s address some common hesitations for those that need a push!

Tastes nasty?

The first time I made a green smoothie it was disgusting. I didn’t blend it well so it was chunky and I was a little too ambitious on the percentage of greens that I added.  In general we are used to overly-sweet food, and starting off your smoothie habit with too many veggies can cause you (and your family victims) to tank before finishing the first glass. Luckily our taste buds adapt over time. Try starting with 20% veggies and 80% fruit. Then slowly change it until you’re eventually drinking 50/50. Baby steps!

Can’t get over looks and texture?

 I would recommend getting a good blender.  For example try a Blendtec. They are FANTASTIC. Your smoothies will feel like Jamba Juice.  But let’s be real, a good portion of us don’t have that kind of money to throw around just yet.  But don’t let that stop you from changing you life.  Any blender will do the job. Putting the veggies in and blending them for a bit first can help to get rid of chunks making them easier to drink.

Bored?

Now that I’ve got a spouse to please, I’ve put a lot more energy into VARIETY. Don’t get stuck on one recipe. Try new things! Mix new colors! If you make your family drink something that tastes too weedy one day, make a really delicious one the next day. Find your favorites and have fun getting creative.

SOME OF MY FAVORITE RECIPES:

#1

  • 1/2 Cucumber
  • 1 whole lemon (just cut end nubs off)
  • 1 handful of spinach
  • 1 banana
  • 2 tbsp of green super-food powder
  • 1 tbsp of organic flax power
  • 1 cup of frozen pineapple
  • 2 scoops of organic yogurt
  • Coconut milk/Water
  • 1 mango
  • 1 cup of carrots
  • 1 apple
  • 1 banana

Just not sure it is for you?

Maybe smoothies just aren’t and will never be your thing. That’s fine! As with everything, don’t take my word for it. Give it a good shot. If it is a good thing your body will let you know!

 

 

38 DETOX WATERS TO CLEANSE YOUR BODY AND MIND

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Source: detoxdiy.com

1. Fat Burning Detox Water

Drinking the right detox water can help you burn fat by providing your body with the vitamins and minerals it needs to function like a well-oiled machine. Here are three different fat burning detox waters, each one delicious and ready to fuel you up.

INGREDIENTS
  • 2 apples, core removed, cut in thin slices
  • 2 tsp organic raw honey
  • 4 cinnamon sticks
  • 4 cups pure/tap water
  • Ice cubes, to serve

2. Morning Lemon Detox Water

Wake up and immediately start helping your body out with this morning lemon detox water. Lemon water is a great first beverage for your day, helping to hydrate you and providing enzymes to get your digestive system started up. This lemon water recipes is upgraded with a bit of apple cider vinegar and cayenne pepper.

Mix any of the following:

  • 1 tbsp. Apple Cider Vinegar (it has to be raw, unfiltered, with the mother)
  • Juice from 1 lemon (I like this citrus juicer / squeezer)
  • 1/8 tsp Cayenne Pepper
  • 1-2 tbsp. Honey (raw and local is preferred, if unavailable, this one is great)
  • Water – You can dilute this as strong or as weak as you prefer. I usually add about 1/4 cup water.

3. Citrus Detox Water

Citrus fruits can be very detoxing thanks to the alkaline effect they have on the body. This recipes uses both grapefruit and lemon to provide plenty of Vitamin C, and infuse the water with classic citrus flavor. It’s a beverage you can enjoy throughout the year, and will provide you with vitamins and minerals.

Ingredients:

  • 64 oz. of Water
  • 1 Sliced Grapefruit
  • 2 Sliced Lemons
  • 2 Sliced Cucumbers
  • 1 Handful of Fresh Mint Leaves, torn

4. Apple Cinnamon Detox Water

Get the delicious flavor of apples and cinnamon in this easy-to-drink detox water. You’ll also get the benefits come from both apples and cinnamon. Apples have a unique mix of vitamins and minerals, and cinnamon has long been used as a healing spice. They’re using organic apples, a great idea when making detox water so it’s free of chemicals.

Ingredients

  • 2 organic apples
  • 2 cinnamon sticks (food grade)
  • water
  • ice if you want

5. Chia Detox Water

This detox water is not only good for you, it’s also fun to drink which means you’ll drink it more often. Chia seeds are so small that you can swallow them without chewing them up, and get the fiber, protein, and plant-based omega-3s they contain. To make it taste even better there’s lime juice which also adds Vitamin C.

Ingredients

  •  12oz glass of water
  •  Tablespoon Chia seeds
  •  Juice from 1 lime
  •  1/4 teaspoon agave nectar

6. Wonder Water

This water is especially made for dieters, but you can use it to detox as well and it will help you flush your system. It’s loaded up with green apple, cucumber, and mint, so you’re getting antioxidants, vitamins, and minerals in each sip. This is a crisp and refreshing water you can enjoy as often as you’d like.

Ingredients:

  • 2 litres/quarts filtered water
  • ½ green apple (like Granny Smith)
  • 3 inch (8cm) piece of cucumber
  • small handful mint leaves
  • squeeze of lemon or lime juice (optional)

7. Orange Mint Coconut Water

This detox water is sure to hydrate you because it’s made using coconut water. This means it will include enzymes and electrolytes that you just don’t get from regular water. Leave out the club soda and you’ll still get a great water that’s even better at detoxing you.

Ingredients
  • 1 cup freshly squeezed orange juice
  • 1 cup club soda
  • 1 cup coconut water
  • a few springs of fresh mint
  • a handful of ice cubes

8. Mango and Lime Infused H2O

Detox waters are all about infusing the water with the nutrients from fruits and vegetables. In this case they’re using mango and lime for a delicious flavor, but you’ll also get the antioxidants from the mango, and the Vitamin C from the lime.

Ingredients/supplies

  • 1 ripe small mango sliced.
  • 1 lime sliced into rounds.
  • 1 small bunch of cilantro.
  • 1 pitcher that holds 24-32 ounces of water.
  • Purified water.

9. Refreshing Detox Water

You don’t have to feel lightheaded when you’re on a detox, and getting enough water is key. This refreshing detox water will keep you hydrated and clear headed thanks to a combination of oranges, mint, cucumber, and lemon. A cool drink filled with antioxidants and fresh flavor.

Ingredients
  • 2-3 liters water
  • 2 large oranges, sliced
  • 1 lemon, sliced
  • ½ large cucumber, sliced
  • 1 handful of fresh mint

10. Super Simple Detox Water

Don’t be fooled by the simplicity of this detox water, it still does the job. It’s made with ingredients that have been hand-picked thanks to their detoxing qualities. It’s important to note the use of fresh ginger, which will help calm the stomach and improve digestion.

Ingredients
  • ½ gallon purified water
  • ½ lemon, sliced
  • ½ lime, sliced
  • ½ grapefruit, sliced
  • 1 cup cucumber, sliced
  • 1 tsp ginger, sliced (add more if you like)
  • A small handful of peppermint leaves

11. Lemon Cucumber Mint Water

You’ll see mint being used in a lot of detox waters. That’s because of its cooling taste in the mouth, and also the large amount of antioxidants it contains. You’ll see it paired here with cucumber and lemon, two other common detox water ingredients.

Ingredients:
  • 8 cups water
  • 1 lemon, sliced
  • 1 small cucumber, sliced
  • 1 handful of fresh mint
  • Ice, for serving

12. Fruit-Infused Waters

Here you’ll see two different ways to infuse water with the power of fruit. She shows you how to make a strawberry water and a watermelon water. Each of these fruits contain antioxidants and a sweet flavor that encourages you to drink more water on your detox.

Ingredients:

  • 4-6 strawberries, hulled and quartered
  • 1/2 lemon, sliced
  • Small handful of basil, scrunched
  • Ice and cold filtered water

13. Blueberry Orange Water

Blueberries make a natural choice for a detox water thanks to their renowned antioxidant numbers. By letting the berries soak in the water the antioxidants are able to seep out while remaining intact so you can drink them up and absorb them easily.

Ingredients:

  • pitcher of water
  • 2 oranges
  • handful blueberries

14. Grapefruit Water

Grapefruit has long been used as a weight loss aid, but it also works as a detox aid as well. When you let it sit in the water its nutrients become part of the water and its as if you’re eating the grapefruit without actually eating it. It’s full of Vitamin C and can get your metabolism going.

Ingredients:

  • 1 red grapefruit, sliced
  • 24 oz water

15. Oatmeal Detox Water

Dislike eating oatmeal but still want to get its benefits? Try oatmeal detox water, which provides the nutrients from oats without having to sit through a bowl of oatmeal. This is a healing water whose proponents say it can remedy everything from a cold to infections.

Ingredients:

  • 4 heaping Tbsp. (or more – I use a large handful) oatmeal
  • 4 quarts of water

16. Raspberry Watermelon Water

Raspberries and watermelon are two fruits that are tasty to eat all by themselves. But the goal with detox water is to get you drinking more water and making that water even more powerful with fruit. Watermelon contains lycopene, a powerful antioxidant for detoxing, and raspberries are also known for the antioxidant content..

INGREDIENTS:

Fruit Infused Water Flavor Ideas

  • raspberry (or strawberry) lemon – any berry paired with lemon ends up with a light lemonade flavor!
  • watermelon mint – super refreshing!
  • tropical (mango pineapple) – this one comes out sweeter than the others, but in a totally good way!
  • citrus cucumber (lemon, lime, orange, cucumber)
  • Other fruits to try: apples, honeydew, cantalope, blueberries, blackberries, peaches
  • Try fresh herbs too! Rosemary, basil, mint

17. Strawberry Lemonade Probiotic Water

Your digestive system along with your liver represent your two most important detox systems, and making sure you take in probiotics will help your digestion and improve your detox capabilities, helping to whisk away toxins and prevent them from getting re-absorbed by the body.

Ingredients:

  • 2 cups purified water
  • 1 cup Good Belly Probiotics
  • 1 cup strawberry, sliced
  • 1 lemon, sliced
  • 1 tablespoon Aloe Vera Juice

18. Blackberry Mint Water

Blackberries tend to take a backseat to blueberries, strawberries, and raspberries, but they’re still a great source of antioxidants, and taste great in this detox water. Mint is used for even more antioxidant power, which goes to work in your body fighting free radicals and the damage they cause.

19. Cinnamon Strawberry Detox Water

Cinnamon and strawberries may not sound like a popular combination, but it works in this detox water. You get the healing benefits of cinnamon mixed with the antioxidants of strawberries in one water. A lime helps to tie it all together and make it even more cleaning for the body.

20. Lemon Cayenne Ginger Detox Water

Cayenne can help your metabolism get going, and lemon will get your digestion in gear. Ginger helps to calm your digestive system, and is also deeply cleansing to the body. Put them all together and you’ve got a great detox water than you can drink anytime throughout the day.

INGREDIENTS

  • 1 Gallon Water
  • 4 Lemons
  • 2 Inches fresh Ginger
  • 2 Tablespoons Cayenne Pepper

21. Springtime Strawberry Detox Water

Spring is a great time to detox, and this springtime strawberry detox water can help just about any detox program. It will help you stay hydrated as the weather starts to warm up, and is loaded with antioxidants from the strawberries as well as their signature flavor.

Ingredients:

  • 1 gallon of water
  • 1 large lemon thinly sliced
  • 1 small cucumber, thinly sliced
  • 6 medium sized strawberries, hulled and thinly sliced
  • 3 small sprigs of fresh herbs – basil or mint is nice

22. Pear-fect Detox Water

Enjoy this pear infused detox water made with two pears and a ton of fresh ginger. Be sure to use fresh ginger because it doesn’t have the same effect if you try using a powder. There are four other detox water recipes on this page, each one designed to help you release toxins.

Ingredients:

  • 2 Pears
  • 10 slices of fresh ginger (mix pear and ginger first)
  • 3 quarts of water

23. Sassy Water

You may have heard of Sassy Water, which is basically a detox water that has been shown to help people lose weight, especially in the tummy area. It’s a simple concoction of lemons, mint, and cucumber, but it’s remarkably effective and owes its success to its detox effect.

Ingredients:

  • 2 lemons
  • 1/2 cucumber
  • 10-12 mint leaves
  • 3 quarts water

24. Strawberry Kiwi Detox Water

Strawberry and kiwi goes together amazingly well, and each of these fruits is cleansing for the body. By soaking them in the water you release not only their flavor, but also their antioxidants and vitamins so you can drink them up in the water and be fully refreshed and recharged.

Ingredients:

  • 2 kiwis
  • 1/2 lime
  • 1/4 cucumber
  • A sprig of mint

25. Raspberry Lemon Detox Water

Raspberry and lemons both have a tart taste, but each one helps the body in a different way. Lemons do so with Vitamin C, which acts as an antioxidant in the body, and raspberries are known for their high antioxidant content. Be sure to use organic raspberries for best results.

Ingredients:

  • 2 cups organic raspberries
  • 8 cups (64 ounces) spring or filtered water
  • 1 large organic lemon—cut into ½- inch slices
  • 2 dried Medjool dates (optional but adds nice sweetness to the water)
  • 1 drop lemon essential oil-optional
  • 1 gallon clean glass jar with lid

26. Detox Water 3 Ways

When starting out with detox water it’s important to have a large list of different recipes so that you can tailor it to what you have on hand, or what you’re in the mood for. Here are three ways you can make fruit infused water that replenishes key nutrients.

DIGESTIVE AID BEAUTY WATER

  • 8 ounces coconut water kefir or sparkling water
  • 2 tablespoons raw apple cider vinegar
  • 2 inch piece of ginger
  • juice from one lemon

COOL CALM BEAUTY WATER

  • 20 ounces water
  • 1 cup fresh berries
  • 1 handful fresh mint
  • 2 tablespoons honey or 3 drops stevia (optional)

WEIGHT LOSS FLUSH BEAUTY WATER

  • 20 ounces water
  • 1/2 grapefruit slices (ruby red is preferred)
  • 2 tablespoons vitamin C powder or camu camu powder
  • 2 tablespoons honey or 3 drops stevia (optional)

27. Fruit Infused Coconut Water

Coconut water by itself is a great detox beverage, but for many the taste needs an upgrade. That’s where fruit enters the pictures, and here they’re showing you four different ways you can doctor up that coconut water so you’ll crave it.

28. Apple Cinnamon Cranberry Water

The more ingredients you add to your detox water, the more interesting it will taste and the more likely you are to finish the glass. In this recipe they’re using a trio of ingredients including apples, cranberries, and cinnamon. There’s also six more recipes on the same page for variety.

Ingredients:

  • apple slices
  • frozen cranberries
  • cinnamon sticks
  • whole cloves
  • fresh grated ginger

29. Mango Ginger Water

You might sometimes see detox water referred to as spa water. It’s the kind of water they serve in upscale spas, particularly because of the cleansing effect it has on the body. Here they’re using the antioxidants from mango coupled with the soothing power of ginger.

Ingredients:

  • 1 inch Ginger Root, peeled and sliced
  • 1 cup Frozen Mango- fresh is fine too

30. Lemon Pomegranate Infused Water

Pomegranates top the charts in terms of antioxidants, and here they’re making a detox water that will be infused with plenty of nutrients. The lemon helps the flavor of the water and also adds in Vitamin C. Four hours of chilling and the water is ready to go.

Ingredients:

  • a small handful of pomegranate seeds (about 20)
  • 2 organic lemon slices.

31. Watermelon Detox Water

Watermelon is more than just a summertime favorite. It’s made up mostly of water, and contains two key nutrients, lycopene and beta-Carotene. Lycopene is a powerful antioxidant by itself, and the beta-Carotene is converted to Vitamin A in the body and has an antioxidant effect as well.

Ingredients:

  • 1/2 a small watermelon
  • 1 whole cucumber
  • 2 lemons
  • a big hunk of ginger

32. Cran Water

Cranberries are good for more than just a natural remedy for a urinary tract infection. That same healing power can help flush toxins from your kidneys, and makes a great addition to a detox. Here they’re touting its ability to help with bloating, making it a great anytime drink.

33. Strawberry Mint Water

Strawberries, blueberries, and mint combine to load up this detox water with antioxidants. Surprisingly enough it’s the mint that adds more antioxidants than the strawberries, and is on part with the blueberries. Lemons add in Vitamin C and digestive enzymes.

Ingredients:

  • 2 lemons
  • 1/2 cup strawberries
  • 1/4 cup blueberries
  • 10-12 fresh mint leaves
  • 3 quarts water

34. Lemony Herb Cucumber Water

Adding lemon to water helps to alkalize the body all by itself, so when you add in more ingredients like cucumber and a trio of herbs like mint, rosemary, and thyme, you’re really stacking the deck in your favor. Each herb contains different types of antioxidants.

What You Need
  • ½ cucumber
  • 1 lemon
  • 2 sprigs rosemary
  • 1 handful thyme
  • 1 handful mint

35. Orange and Basil Infused Water

The orange will add in Vitamin C to support your immune system during a cleanse, or just as a daily re-up of this important water-soluble vitamin. Basil is an antioxidant storehouse. Here you’ll find an assortment of detox water ideas, each with their own benefits.

Ingredients:

  • Orange & basil
  • Cucumber & mint
  • Lemon & ginger
  • Cucumber & lime
  • Orange, lime & mint

36. Turmeric Lemon Water

Turmeric has been used for generations in India as a healing spice. You can get its benefits by adding it to your lemon water and giving the water a totally new dynamic. The biggest benefit you can expect from this water is in the form of its anti-inflammatory ability.

Ingredients

  • 1/2 of a lemon
  • 1/4 – 1/2 tsp of turmeric
  • warm water
  • a dab of honey (optional)

37. Pineapple Blueberry Infused Water

Two delicious fruits are used in this detox water, pineapples and blueberries. Blueberries are known for the high antioxidant content, but pineapple is no slouch in this department either. Let it sit for at least an hour, preferably more to give the nutrients time to leach out of the fruit.

Ingredients:

  • ½ cup pineapple cut into chunks
  • 1/3 cup frozen blueberries
  • ½ cup ice

38. Healthy Infused Water

There are tons of ways you can infuse water and make it a more powerful detoxing agent. Here they show you a number of different recipes, including pineapple and mint and ginger and lime. All are great choices if you’re looking to get more nutrients into your system.

TRY THESE COMBINATIONS:

  • Ginger and lime — Peel 5-6 strips of fresh ginger and slice up two limes. I like to squeeze the lime juice into the water, let it sit for about 5 minutes, and then take the limes out. This was my favorite combination.
  • Cucumber and basil — Super refreshing. Slice up half a cucumber and then add 5 leaves of basil. Let the cucumber and basil infuse for 20 minutes, then drink up.
  • Pineapple and mint — I used about 1/4 of a chopped pineapple and then a handful of mint leaves. Muddle the mint into the bottom of the pitcher before pouring the water in to ensure the mint oils would be released and their flavor will be added. Should be flavor-ready in 5 minutes.
  • Melon and basil — I chopped up about 1/4 of a canteloupe scooped into balls (and ate the rest!) and 5 leaves of basil. Let sit 15 minutes and enjoy!

 

7 Easy Ways to Detox Every Day for More Energy and Vibrant Skin

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Source: youngandraw.com

While it is recommended to do a controlled detox a few times every year, detoxification itself is actually a continual physiological proves that our body is always going through. There are things you can do every day which will help to aid your body on going through this natural process of releasing toxins. By introducing these healthy habits into your daily life, it can help to keep your toxic load at bay by enhancing your body’s natural detox system to function effectively long-term.

1. Drink Filtered Water

As much as you possibly can, choose to drink clean water that has been filtered from heavy metals and chlorine. Use filtered water for drinking, showering and cooking when possible.

2. Do regular exercise

By moving your body every day, it helps to release toxins from your body by sweating. Exercising also helps to increase your body’s metabolic activity which aids effective in toxin removal, while also building lean body mass which assists in burning more calories. It also needs to be mentioned that moving your body is a stress relieving and produces a natural vitality boost.

3. Dry Skin Brushing

This relaxing activity takes just 2 minutes to do each day, but is a very powerful way to help your body’s lymphatic system to operate. You want to find a natural fibre brush that you will use to lightly brush over your body in a circular motion towards your heart. Do his before having a shower or a bath each day, which will also help to remove dead skin cells. Learn more about it here.

4. Have an Epsom Salt Bath

A hot bath with Epsom Salts can aid your body in drawing toxins out of your body, and not mention it is also calming and relaxing. The magnesium sulphate which is Epsom Salt is also a good nervous system relaxant. Adding some essential oils such as lavender to your bath will also aid in having a good night’s sleep.

5. Try an Infrared Sauna

Having a 15 minute sauna every day helps your body to remove toxins from your skin through sweat. If you can use an infrared sauna, you will also get extra benefits from the infrared rays which produce an energy like that from the sun, which will provide a cellular cleanse and increase metabolism and blood circulation. Sitting in a sauna is also very relaxing and rejuvenating, which is a healthy state for your body to enjoy.

6. Use only non-toxic skincare

Avoid using products on your skin that contain chemical ingredients and fragrances, which are easily absorbed by the skin. These toxic ingredient make your liver work harder in eliminating them from you body, and regular exposure to these ingredients have been linked to long term health conditions. Not only that, but they can block the detox pathways meaning that the toxins and chemicals your body is exposed to remain in your body, stored as fat cells that can affect weight loss and cause rashes, acne and wrinkles. Ironic, right?

7. Avoid Using Plastic

Plastics are an unstable compound and when heated, the harmful chemicals that plastics are made from will leach into the food that you then eat, or from the liquid you drink. Use glass or ceramic instead for cooking and drink from stainless steel bottles.

 

 

 

Bird Watching Good for Mental Health

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More and more Americans are becoming health conscious these days. They are eating less red meat, more fish, more leafy and colorful vegetables and more whole grain foods. The infamous food pyramid is constantly being reworked, leaving many people confused as to what food groups are what and how much of each they should be eating. Which dairy products are good and which aren’t?

One day some new study is being reported by the media that shows that coffee is good for you and then another one says coffee is not good for you.

Nuts like raw almonds and walnuts help lower blood pressure and blood glucose levels yet they contain a lot of fat that isn’t good for diet and weight loss.

Then there are always new reports on how much exercise one needs or should get every day or every week. One report says 20 minutes a day, seven days a week and another says 30 minutes a day at least 3 days a week. Other reports says that too much exercise lowers a person’s sex drive so that could be a problem as well.

But what about our mental health? Are there things we can do that are proven to improve our mental health?

YES!

I’ve seen many reports that indicating that doing things like puzzles help with mental health and can even help keep the mind of an older person sharper. I’ve read several studies that things like Sudoku puzzles are great for mental health, if one can keep from becoming frustrated. They force the mind to think and reason and are considered to be exercises for the mind on same par as walking and jogging are for the physical body.

Don’t laugh or scoff but now you can add bird watching to the list of things that are said to be good for one’s mental health. According to a new study conducted by the University of Exeter, University of Queensland and the British Trust for Ornithology:

“People living in neighbourhoods with more birds, shrubs and trees are less likely to suffer from depression, anxiety and stress…”

“The study, involving hundreds of people, found benefits for mental health of being able to see birds, shrubs and trees around the home, whether people lived in urban or more leafy suburban neighbourhoods.”

“The study, which surveyed mental health in over 270 people from different ages, incomes and ethnicities, also found that those who spent less time out of doors than usual in the previous week were more likely to report they were anxious or depressed.”

“After conducting extensive surveys of the number of birds in the morning and afternoon in Milton Keynes, Bedford and Luton, the study found that lower levels of depression, anxiety and stress were associated with the number of birds people could see in the afternoon. The academics studied afternoon bird numbers – which tend to be lower than birds generally seen in the morning – because are more in keeping with the number of birds that people are likely to see in their neighbourhood on a daily basis.”

“In the study, common types of birds including blackbirds, robins, blue tits and crows were seen. But the study did not find a relationship between the species of birds and mental health, but rather the number of birds they could see from their windows, in the garden or in their neighbourhood.”

Bird watching is easy and doesn’t require a lot of expensive equipment or knowledge. One can get a bird guide to their area and binoculars if they want, but simply watching out a window, sitting in the yard or talking a walk down the street or to the park can be all it takes to watch our feathered friends. It can be coupled with physical exercise or it can be done by anyone with physical limitations and limited mobility.

Whenever you find yourself feeling stressed, anxious or even depressed and down in the dumps, take some time to look or go outside and watch our feathered friends. According to this latest study, your stress, anxiety and depression will fly away along with the pigeons, Cardinals, robins, sparrows, wrens and more.

Although the study didn’t address added benefits of bird watching, from what I’ve read of other studies about exercising the mind, learning to identify the different birds by sight, their song or the way the fly should also prove to help with one’s mental health and keeping the mind active.

GOP Obamacare Replacement

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During his presidential campaign, Donald Trump promised to repeal and replace the Affordable Care Act, also known as Obamacare. He and others have pointed out the many problems associated with Obamacare.

Millions of Americans have seen their premiums skyrocket and their coverage decrease meaning they are paying more for less. A growing number of doctors left their private practices, either joining a larger medical group or finding a whole new profession because under Obamacare, they earn less and have more rules and restrictions and paperwork. A number of hospitals have stopped accepting patients on Obama’s expanded Medicaid because they are not getting reimbursed for services as promised and are losing too much money. Obamacare established a number of co-ops to help provide coverage for lower income people, however, the majority of the co-ops have failed and closed. A number of the major healthcare insurance companies have dropped many of their Obamacare policies and others have or are planning to completely withdraw from providing any Obamacare policies. Millions of Americans have had their healthcare policies cancelled on them.

On a more positive note, a number of lower income individuals were able to purchase healthcare coverage with the help of the federal subsidies. Additionally, many people with pre-existing conditions were also able to obtain healthcare coverage for the first time in years.

However, even though Obamacare promised that pre-existing medical conditions would be covered, it never promised that coverage would be affordable. My wife has a minor heart condition that is treated with medication. I am overweight and have Type 2 diabetes and high blood pressure. When we shopped for healthcare, the cheapest policy we found was a bronze-tier plan that had a $4,000 deductible and then would only pay 60% of covered items and we all know how ‘covered items’ works. For this wonderful healthcare insurance policy, it would have cost us $816 a month. Like most Americans, there was no way we could afford to pay that much a month for so little coverage. It was cheaper to pay the tax penalty for the first couple of years. Thankfully, we both have Medicare now which although not great, is better than nothing.

In the wake of the election, President Donald Trump has vowed to keep his promise on Obamacare and has tasked Congress to come up with a workable replacement.

In the meantime, many Americans have been protesting and telling their politicians in Washington DC and the liberal media that they fear they will lose their current healthcare coverage if Obamacare is repealed. Trump has tried to reassure the worried public by saying that everyone will be covered, but saying and doing are two different things.

Many liberal critics have been saying that the Republicans have no plan to replace Obamacare with and others are saying that they have no idea how to proceed. No matter what the Republicans do or how good of a replacement they come up with, liberals will still pick and choose on what aspects to complain about. Not everyone will be satisfied and someone will always be unhappy and complain.

A recent report indicates that Washington Republicans are working on a draft for a healthcare replacement of Obamacare. Like most drafts, it is subject to change, so people should not start getting too worked up or bent out of shape over the preliminary reports such as those currently surfacing.

“The Feb. 10 document follows the broad policy outline released by Republicans last week just before they went home for a Congressional recess. It proposes cuts to federal payments to states that have expanded Medicaid and offers tax credits for people to buy health insurance…”

“Under the plan, states that expanded eligibility for Medicaid would see their supplemental federal funding rolled back. The program would also be converted from a federal-state program that pays for all the health care beneficiaries get, to one where Washington sends a fixed amount of money to each state for each Medicaid enrollee.”

“To help people who don’t get insurance through their employer buy coverage, the bill offers age-based tax credits that start at $2,000 for individuals under age 30. It would rise to $4,000 for those over 60. Those credits are unlikely to cover the full cost of a plan that pays for routine health care, but could potentially pay for insurance that protects against a catastrophic health event.”

The problem I see with offering a tax credit is that it only applies when you file your taxes, not when you have to pay out that monthly premium while trying to pay your mortgage/rent, keep the utilities on and food on the table.

Larry Levitt, Senior Vice President at the Kaiser Family Foundation commented about the early draft:

“This would mean fewer people could afford health insurance and that the health insurance would likely cover less.”

Like I said, this is an early draft and subject to a lot of change. I don’t envy those men and women tasked to find a workable placement, but be assured, Republicans are working on a plan and hopefully, it will be better than Obamacare.

Top 5 Herbs That Lower Blood Pressure

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We yearn to live our lives with excitement and passion. Our range of daily activities keep us mobile and self-revitalizing. We like running around, performing well at work, shouting at the top of our lungs and feeling the adrenaline course through our veins.

However, the bad habits we create for ourselves while living it up will catch up with us in due time. High blood pressure develops from a combination of factors such as smoking, alcohol consumption, eating fatty foods and lack of appropriate physical activities.

Family history and aging also causes our bodies to perform in sub-optimal conditions as compared to the years of our vigorous youth.

If left unattended, high blood pressure can damage blood vessels and gravitate to life-threatening conditions such as heart problems, stroke and cardiac arrest. You shouldn’t wait for it to happen to you when you least expect it.

Start taking proactive measures immediately to manage your blood pressure. It could be the best decision you could make for your longevity.

The common reliance on prescription drugs has produced no permanent cures for high blood pressure. You may want to consider nature’s solutions to keep your body in a state of wellness and equilibrium.

The following five herbs will help you experience worry-free excitement through lower blood pressure once again when taken constantly:

1. Passion Flower

Passionflower is effective in lowering blood pressure since it reduces stress and anxiety, which are factors that can directly cause an elevation in blood pressure. It is used as a natural sleeping aid for those having bouts of sleeplessness.

2. Lavender

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By massaging the body with lavender oil, you can dramatically reduce blood pressure by 50 percent. Lavender works as a vasodilator by relaxing and expanding the blood vessels, thereby causing the blood pressure to lower.

Lavender oil can be applied throughout the body or by bathing using either lavender flowers or the oil itself. You can also boil lavender leaves and flowers for use internally as a tea, which has the added benefits of treating insomnia or an upset stomach.

3. Holy Basil

Stress plays a destructive role in overall cardiovascular health and the adaptogenic properties of holy basil can help alleviate stress-related damage. It prevents stress-induced biochemical changes, improves energy levels and endurance, supports healthy immune functions and promotes healthy gastric tissue which is often subjected to damage during times of stress.

It also has many beneficial actions on the heart as a blood thinner and promotes good circulation. When taken daily, it can lower high blood pressure by helping optimize cholesterol levels.

4. Valerian

Valerian contains a natural tranquilizer as it relaxes muscles and lowers blood pressure. Consuming valerian daily consumption of valerian will aid in a state of overall relaxation and elimination of stress.

This process will, in turn, decrease blood pressure in people experiencing hypertension.

5. Oregano

Oregano contains carvacrol which is very effective in lowering blood pressure. It reduces you heart rate, mean arterial pressure, and both your diastolic and systolic blood pressures as well.

Oregano is also a viable alternative to salt in your meals, as the sodium in salt is a leading cause of high blood pressure. A high-sodium diet can lead to high blood pressure as each teaspoon of salt has more than 2,300 mg of sodium.

Oregano is a sodium-free food, so it does not contribute to a higher blood pressure. A low-sodium diet for individuals with high blood pressure has a limit of 1,500 mg per day.

10 Things to Throw Away for Better Health

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Source: articles.mercola.com

Each and every day, you come into contact with a large number of items—many of which have health risks that can accumulate over time. Many chemicals appear safe yet aren’t, and are not likely to be suspected when your health starts failing.

But other items that are part of the “standard” of contemporary living—such as electronics and even your office chair—can also do more harm than good in the long run.

The list of offending items can certainly be made exceedingly long, but here I will list 10 everyday items that you’d be better off without. A recent article in Time Magazine lists even more items you should throw away for better health.

#1: Artificial Sweeteners

Artificial sweeteners such as aspartame and sucralose (Splenda) trick your body into storing fat and raise your risk of diabetes, so if you’re looking for health benefits, you’d be better off throwing those colorful little packets in the trash.

The same goes for any food or beverage containing artificial sweeteners, such as diet soda. Besides worsening insulin sensitivity and promoting weight gain, artificial sweeteners also promote other more serious health problems, including heart attacks, stroke and Alzheimer’s disease.

Decreased function has been observed in pathways associated with the transport of sugar in your body, for example. Artificial sweeteners have also been found to induce gut dysbiosis and glucose intolerance in otherwise healthy people.

#2: Plastic Food Containers and Bottles

Tossing your plastic food containers and plastic bottles is a basic step to reducing your exposure to endocrine-disrupting chemicals such as bisphenol-A (BPA), bisphenol-S (BPS), and phthalates.

  • Reproductive health problems
  • Hypertension: According to one randomized, controlled trial, BPA from cans or plastic bottles can raise your blood pressure within just a few hours of ingestion
  • Reduced IQ in children
  • Hyperactivity, increased aggressiveness, and impaired learning
  • Cancer of the breast, prostate, and thyroid

Heat, along with wear and tear through multiple washings can increase the amount of chemicals being leached from containers and bottles, so holding on to old containers is not a good idea.

While I used to support switching to BPA-free containers, it’s now been revealed that even “BPA-free” plastics can leach endocrine-disrupting chemicals that are just as bad as BPA.

Your best bet is to avoid plastic containers altogether, and replace them with glass bottles and containers. Also opt for glass baby bottles if you have young children. Make the switch to glass, and you won’t have to struggle figuring out which plastic might be safer than another, only to later find out it wasn’t such a great trade after all…

#3: Non-Stick Cookware

To further clean up your kitchen act, toss non-stick pots and pans and replace them with ceramic or glass cookware. The non-stick coating is made with a chemical called perfluorooctanoic acid (PFOA), which has been labeled a “likely” carcinogen by an independent scientific review panel that advises the US Environmental Protection Agency (EPA).

Although PFOA is a long complex name, it is essentially a complex chemical and relies on fluoride for its non-stick properties. The problem is that once you heat the pot or pan, the fluoride vaporizes into the air where it can kill small birds and harm you and your family. You can easily bypass this unnecessary health risk by switching to ceramic or glass cookware that do not emit toxic fluoride.

#4: Air Fresheners

Room deodorizers frequently contain 2, 5-dichlorophenol (2, 5-DCP), a metabolite of 1,4-dichlorobenzene, which has been linked to precocious puberty and other health problems, including cancer. Endocrine-disrupting phthalates are also commonly found in air fresheners and room deodorizers.

If you’re having issues with unpleasant smells, you’d be wise to address the root causes rather than masking them with chemical sprays.

Opening your windows and doors from time to time can help, and will also improve the general air quality in your home or office. If you want a scent, opt for high-quality pure essential oils, which can actually support your health and wellbeing.

#5: Antibacterial Soaps and Detergents

Routinely disinfecting your body and surroundings may actually cause far more harm than good in the long run. Not only does it promote the development of drug-resistant bacteria, but antibacterial compounds such as triclosan have also been linked to a number or harmful health effects, especially in young children.

For example, research has shown that triclosan can alter hormone regulation and may interfere with fetal development in pregnant women. This antibacterial ingredient has also been linked to:

  • Allergies
  • Thyroid dysfunction
  • Endocrine disruption
  • Weight gain
  • Inflammatory responses

Warm water and a mild soap is really all you need to safely eliminate disease-causing microbes Even the US Food and Drug Administration (FDA) has stated that “there is currently no evidence that [antibacterial soaps] are any more effective at preventing illness than washing with plain soap and water.”

Besides hand soaps and products specifically marketed as antibacterial, triclosan can also be found in a number of other household and personal care products, including cutting boards, toys, acne cream, and Colgate Total toothpaste—all of which are also best avoided.

One all-purpose disinfectant that works great for kitchen counters, cutting boards, and bathrooms—all places where germs like to grow—is 3% hydrogen peroxide and vinegar. Simply put each liquid into a separate spray bottle, then spray the surface with one, followed by the other.

In tests run at Virginia Polytechnic Institute and State University, pairing the two mists killed virtually allSalmonella, Shigella, and E. coli bacteria on heavily contaminated food and surfaces when used in this fashion, making this spray combination more effective at killing these potentially lethal bacteria than chlorine bleach or any commercially available kitchen cleaner.

#6: Commercial Cleaning Products

You can avoid quite a few hazardous chemicals simply by tossing those commercial cleaning products in the dustbin. Every single one of them can be replaced with a short list of basic ingredients. Here’s a simple starter list of what you need to make your own natural cleaning products:

Baking Soda
White Vinegar
Lemon Juice
Hydrogen Peroxide
Liquid Castile Soap
Organic Essential Oils
Mixing Bowls
Spray Bottles
Microfiber Cloths

For example, lemon juice is a natural whitener, vinegar and water makes an excellent window cleaner, and vinegar combined with hydrogen peroxide works exceptionally well as both a disinfectant and sanitizer. Baking soda is also great for scrubbing your bath and kitchen.For a great video on how to use these ingredients and other tips for cleaning your home without hazardous chemicals, please review the article “How to Keep Your Home Clean Naturally.”

#7: Personal Care Products

Chemicals are very effectively absorbed via your skin, so cleaning out your bathroom cabinet can go a long way toward reducing your toxic load. This is particularly true for women, who tend to use several different products on a daily basis. Makeup is also a hidden source of heavy metals.

In the report Heavy Metal Hazard: The Health Risks of Hidden Heavy Metals in Face Makeup,14 Environmental Defense tested 49 different makeup items, including foundations, concealers, powders, blushes, mascaras, eye liners, eye shadows, lipsticks and lip glosses. Their testing revealed serious heavy metal contamination in virtually all of the products:

  • 96 percent contained lead
  • 90 percent contained beryllium
  • 61 percent contained thallium
  • 51 percent contained cadmium
  • 20 percent contained arsenic

If you use conventional makeup on a daily basis, you can absorb almost five pounds of chemicals into your body each year– and that’s without adding in body lotion, deodorant, shampoo, conditioner, and other personal care products! To address this health-defeating cycle, switch to organic brands of toiletries and cosmetics.

The Environmental Working Group has a great database to help you find personal care products that are free of potentially dangerous chemicals. Better yet, simplify your routine and make your own products. A slew of lotions, potions, and hair treatments can be eliminated with a jar of coconut oil, for example, to which you can add a high quality essential oil for scent.

personal care products

 

#8: Stale Spices

Herbs and cooking spices contain a wide variety of antioxidants, minerals and vitamins, and help maximize the nutrient density of your meals. On a per gram fresh weight basis, herbs rank even higher in antioxidant activity than fruits and vegetables.

Many studies have also shown that most spices tend to have unique medicinal qualities. Four spices that are particularly effective at quelling inflammation are:

1. Cloves

2. Ginger

3. Rosemary

4. Thyme

Freshness matters, however, so if your pantry is filled to the hilt with old spice bottles, it may be time to refresh your stock. Expired, stale spices also will not provide you with much flavor, so if your attempts at spicing up your meals have left you unimpressed, they may simply have gone stale.

# 9: Electronic Devices

While few would consider getting rid of their smart phones or computers, you would be wise to reconsider how you use all of your devices, and just how many you surround yourself with at any given point of the day. Some kids, especially teenagers, tend to be surrounded by multiple electronic gadgets for hours at a stretch. I feel the evidence of long-term harm of EMF and wireless radiation is very clear, necessitating a prudent approach.

On May 31, 2011, the World Health Organization (WHO)/International Agency for Research on Cancer (IARC) issued a report admitting cell phones might indeed cause cancer, classifying radiofrequency electromagnetic fields as “possibly carcinogenic to humans” (Class 2B). The classification came in part in response to research showing wireless telephones increase the risk for brain cancer. To reduce exposure, avoid continuously carrying your smart phone on your body.

Tucking it into your bra or pocket may be convenient now, but it’s an open invitation for health problems down the road, and that may be more than just a little inconvenient!  It’s important to realize that as long as your cell phone is on, it emits radiation intermittently, even when you are not actually making a call. So wearing a cell phone on your hip for 15 hours a day is giving that area of your body nearly continuous radiation exposure.

For more tips on how to reduce exposure, please see my previous article “Heavy Cell Phone Use Can Quadruple Your Risk of Deadly Brain Cancer.” Also consider unplugging from your digital life from time to time to “smell the roses” as it were. As noted by Time Magazine:

“Mounting research indicates that information overload—what happens when you use smart devices constantly—is linked to depression and anxiety. Recent studies suggest that this is particularly true for people who are overly attached to their smartphones and tablets, and for those who use multiple devices at once (which experts call media multitasking). Power down and stow your devices in a drawer at least a few times per week to give your brain a break‚ ideally on a set schedule (for example, weekdays after 9 p.m. or weekend mornings before noon).”

#10: Your Chair

While I placed this last, mounting research clearly reveals that your chair may actually be one of the most dangerous items to have around for your health. Prolonged sitting has repeatedly been shown to be an independent risk factor for chronic disease and early demise, even if you exercise regularly and are very fit. That’s right; exercise cannot undo the damage caused by hours of daily sitting, just like it cannot undo the harm done by smoking.

Along with obesity, sitting is the new smoking, increasing your risk for lung cancer by more 50 percent. Who would have guessed that sitting is far more dangerous than second hand smoke?

Sitting has been found to increase your risk of death from virtually all health problems, from type 2 diabetes and cardiovascular disease to cancer and all-cause mortality. And, the less you exercise, the more pronounced the detrimental effects of sitting.

What’s the solution?

Stand up as much as possible. A standing desk is one option. Barring that, make sure you stand up at regular intervals during work hours. For a number of other tips and tricks, see my previous article, “Tips for Staying Active in the Office.”

As a general rule, if you’ve been sitting for one hour, you’ve sat too long. At bare minimum, avoid sitting for more than 50 minutes out of every hour. If you don’t already have a fitness tracker, it may be money well spent to get one. I recommend aiming for 7,000 to 10,000 steps per day, over and above any exercise regimen you may have. I was probably doing 2,000 steps a day prior to using a fitness tracker, and now I am up to about 15,000 steps a day or about eight miles.

For many, simply getting and staying out of your chair is a first step that can bring you closer to a healthier lifestyle. As you become more used to low level, non-exercise activity, you’re more likely to get motivated enough to start exercising more vigorously.

11 Super Health Benefits in Just One Celery Stalk

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Source: healthyandnaturallife.com

1. Celery eases digestion: Many say that celery tastes like “crunchy water,” and that this is the reason why it is so beneficial for your digestive system. The high amount of water in the celery, combined with the insoluble fiber in it, makes it an amazing tool for easy passage of stool. Note: because celery has cleansing and diuretic properties, people suffering from diarrhea should avoid eating it.

2. If you are watching your weight celery is a great choice. One large stalk of celery contains only 10 calories! So, next time you go to the grocery store add celery to your shopping list and enjoy it in your stir – fries, soups and salads.

3. It lowers blood pressure: Phthalides are an active compound contained in celery which has proven to boost circulatory health. Raw, whole celery reduces high blood pressure.

4. It helps you calm down: Celery for stress – relief? Oh yes! The essential oil in celery, and the minerals, especially magnesium, soothe the nervous system. If you enjoy a celery – based snack in the evening, you will sleep like a baby.

5. Celery reduces “bad” cholesterol: There is a component contained in celery called butylphthalide, which gives the vegetable its scent and flavor. Guess what: this component also reduces bad cholesterol! A Chicago University conducted a research that showed that just two stalks of celery a day can reduce bad cholesterol (LDL) by up to 7 points!

6. It contains “good” salts. Yes, it does contain sodium, but it is far from table salt. The salt in celery is natural, organic and essential for your health.

 

7. Celery can combat cancer: Two studies at the University of Illinois shown that luteolin – a powerful flavonoid found in celery, inhibits the growth of cancer cells, especially in the pancreas. Another study suggests that by regular intake of celery you could significantly delay and in some cases stop completely the formation of breast cancer cells.

8. It cares for your eyes. Up to 10 percent of your daily dose of vitamin A can be found in one large stalk of celery, a group of nutrients that prevent age – related degeneration of vision and protects the eyes.

9. It regulates the body’s alkaline balance, thus protecting you from problems like acidity.

10. This is not just hearsay: it can amplify your sex life. Dr. Alan R. Hirsch, Director of the Smeel and Taste Treatment and Research Foundation, says 2 pheromones in celery – androstenol and androstenone – boost your arousal levels. Whenever you chew on a celery stalk they are boosted.

11. Celery reduces inflammation. If you are suffering from asthma, acne, joint pains or lung infections, eating more celery will bring the much – needed relief.

Always go for the upright stalks of celery that snap when bent. The leaves should be crisp and fresh.  When selecting celery, remember this rule of thumb:  The stronger the flavor, the darker the color.

Freshly chopped celery keeps the nutrients for a longer time much better than if you chop and store it even for a few hours. Steamed celery not only retains its flavor, but also most of its nutrients – to be precise 99 percent of them!

A Midday Nap Could Reduce Your Blood Pressure

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Source:  iflscience.com

Here’s some news that nap enthusiasts definitely won’t get tired of. It turns out that a daily snooze is associated with reduced blood pressure and, even more significantly, may decrease the risk of a heart attack or other cardiovascular events.

The results were presented at the European Society of Cardiology annual conference in London. The observational study examined nearly 400 middle-aged men and women with hypertension, a condition where blood pressure is constantly abnormally high.

The study showed that midday sleepers had a 5% lower average 24-hour ambulatory systolic blood pressure compared to patients who did not nap at midday. Even though this might seem like a minor difference, the lead researcher Dr Manolis Kallistratos said at the conference that even this small decrease “can reduce the risk of cardiovascular events by up to 10%.” So a tiny drop is still of great significance.

Even better for the siesta snoozers, the study showed that a longer sleep was associated with a higher drop in blood pressure. One hour was found to be the time needed for the best results.

Kallistratos noted that there were a few limitations in the study that would be worth addressing for future research in the field. For starters, the study was only observational. It has to be assumed that it is the midday nap that is producing the positive effects in the patients, and not some other uncontrolled variable. Kallistratos is confident that this is the case since the blood pressure drop pattern seen at midday is similar to the drop people experience when they sleep at night.

The second is that the hypertension symptoms in the study participants were very well controlled, but that might not be the case for everyone. So in future it could be worthwhile including participants whose hypertension was not so well-controlled, as Kallistratos thinks they could experience an even more significant blood pressure drop with a daytime doze.

It must also be noted that a nap is superior to just resting. Kallistratos commented that the biggest drop in blood pressure kicked in just before the REM phase, which suggests actual sleep is required to lower blood pressure to the levels observed.

“Μidday sleep is a habit that nowadays is almost a privilege due to a nine to five working culture and intense daily routine,” said Kallistratos. However, given the potential benefits, making time for a midday nap might be an idea to sleep on.

12 Killer Flat Stomach Workouts You Can Do At Home

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Source: muscletransform.com

Looking for good flat stomach workout that you can do at home? We’ve picked 12 great ab exercises you can do in your very own home!

For your health’s sake, you want your waist size to be less than 35 inches if you’re a woman and less than 40 inches if you’re a man. An easy way to evaluate your stomach is by getting a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you’re standing up, and make sure the tape measure is level.

Having a “pear shape” — bigger hips and thighs — is considered safer than an “apple shape,” which describes a wider waistline.

Instructions:

If you are a beginner, complete the recommended sets and repetitions, taking a 60 to 90-second break between exercises. Perform the workout 2 to 3 times per week.

If you are more advanced, increase the sets to 4 to 6, keeping the repetitions the same. For an added challenge and an intense caloric burn, complete the workout as a circuit performing each exercise one after another with no break until the entire circuit is complete. Take a break between 1 to 3 minutes then begin the next set.

Follow each workout with the included Post-Workout Stretches to kick start recovery, maximize results and help prevent injury.

Here are the 12 Flat Stomach Workout:

1. Burpees / Squat Thrust – 3 sets 10 reps

2. Crunches – 3 sets 15 reps.

3. Hindu / Judo Push-up / Dive Bombers – 3 sets 12 reps

4. Mountain Climbers / Alternating Knee-ins – 3 sets 15 reps

5. Jump Squat – 3 sets 15 reps

6. Lying Leg Raise / Lift – 3 sets 15 reps

7. Windshield Wipers – 3 sets 15 reps

8. Superman / Extended Arms & Legs Lift – 3 sets 15 reps

9. Leg Pull-In Knee-up – 3 sets 15 reps

10. Side Plank – 3 sets 30 reps

11. Inchworm / Walk Out – 3 sets 15 reps

12. Plank – 3 sets 30 reps

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