3 Important Ways Sleep Affects Your Health (And Your Weight)

Are you feeling sleepy this summer? That’s good because you should! The
longer days filled with fresh air and activities in the warm sun keep your feet
moving and your heart pumping. All this summertime fun also helps you sleep
better and burns calories in the process. Find out how sleep affects your
well-being and your weight!

Why Do We Need Sleep?

Sleep plays a big part in your life, affecting you mentally, emotionally,
and physically. Sleep keeps your mind and body healthy by recharging you for
the next day. It also increases metabolism, prevents memory loss, lowers stress
levels, boosts your mood, enhances your performance and functionality, and
promotes overall health by decreasing health conditions such as diabetes and
high blood pressure.

Are You Getting Enough Sleep?

A recent study by The National Sleep Foundation (NSF)
found that most Americans are not getting enough sleep, and are even sleep
deprived. With the hectic demands and distractions of modern life, it is
especially important to get the recommended hours of sleep every night. And so,
the NSF created new guidelines
for a good night’s rest
, broken down by age group as follows:

•Newborns (0-3 months): 14-17 hours each day (previously
12-18)
•Infants (4-11 months): 12-15 hours (previously 14-15)
•Toddlers (1-2 years): 11-14 hours (previously 12-14)
•Preschoolers (3-5): 10-13 hours (previously 11-13)
•School-age children (6-13): 9-11 hours (previously 10-11)
•Teenagers (14-17): 8-10 hours (previously 8.5-9.5)
•Younger adults (18-25): 7-9 hours (new age category)
•Adults (26-64): Sleep range did not change and remains 7-9
hours
•Older adults (65+): 7-8 hours (new age category)

Too Much Or Too Little Is Trouble

Be careful, too much of anything can be a bad thing — and that goes for
sleeping too! Oversleeping can cause you to become groggy, dehydrated, and
unmotivated. Under sleeping can cause more stress, bad decisions and
impulsiveness (especially with food), and slows your metabolism which leads to
weight gain. It’s important to find the right balance for yourself.

Sleep More To Burn More

Being deprived of sleep can lower your metabolism, while increasing your
stress, hunger, and comfort food cravings. The American
Journal of Clinical Nutrition
found that people increased late-night
snacking (of energy-dense, high-carb snacks) when they were sleep deprived.
Even more, not getting enough sleep can influence you to eat larger portions
more often to compensate. Sleep deprivation interferes with your body’s
metabolism to process foods into energy from your bloodstream, so it becomes
stored as extra fat instead — the total “lose-lose” situation.

Tips And Tricks For A Terrific Slumber

Cut out caffeine, alcohol, and sugar during the last few
hours before going to bed. It will help you fall asleep easier and for longer
periods of time.

Turn off electronics like laptops and cell phones at
least an hour before going to bed, as the screens emit light which can make it
harder to fall asleep, and keep your mind racing instead of winding down.

Stick to a regular bedtime schedule that will keep your
inner clock in check every day.

• Turn out the lights. It signals your brain to naturally relax.

Start a bedtime ritual such as taking a bath or reading
to help you get calm and peaceful.

It’s true — you can burn more calories by simply sleeping them away. Make sure you are getting the right amount of sleep to improve your health and well-being on mental, emotional, and physical levels.

5 Summer Cocktails That Are Actually Good For You

In the summertime, healthy and hydrated go hand-in-hand.
There are more fresh fruits and vegetables readily available, and our diets
naturally improve during the summer months because it’s easier to make healthy
choices. We also increase our water intake to counteract the heat of the sun.
But at the end of a long day — or while relaxing on vacation — we may want
something more than plain water to sip on while sitting on the deck or hanging
out by the pool. Can we hydrate and be healthy while enjoying a summer
cocktail? Of course we can! Incorporating fresh fruits and vegetables in our
summer cocktails is not only refreshing, but it cuts calories and provides
nutrition our bodies need. Use this list to get creative with your summer
cocktails, and enjoy delicious health benefits at the same time. I’ll drink to
that!

#1 Sangria
Sangria, a cocktail from Spain and Portugal,
is refreshing and can be a smart option this summer if you’re careful about
what you’re adding to the pitcher. Using red wine as your base provides
antioxidants that can help prevent heart disease. Opt out of the simple syrup
and replace it with a flavored sparkling water that has no added sugar. Add
plenty of fresh fruit to boost your Vitamin C and fiber.

#2 Spiked Lemonade and Limeade
Spiked or not, lemonades and limeades are the go-to beverage of the summer.
Make it an adult version by adding a splash of vodka to your glass. To cut
calories, sweeten your lemonade or limeades with agave nectar instead of table
sugar or simple syrup. Don’t be afraid to mix new flavors with this drink.
Cucumber and mint in lemonade and cherries in limeade are winning combinations.

#3 Wine Spritzer
Some people love nothing more than a glass of perfectly chilled white wine in
the heat of summer. Lighten this cocktail by pouring a half glass of wine and
filling the rest with club soda or sparkling water. Depending on the type of
white wine, several slices of fresh peaches or strawberries make the perfect
healthy garnish for this beverage.

#4 Garden Fresh Bloody Mary
Use tomatoes from your local farmer’s market as the base, instead of pre-made mixes that are loaded with sodium. To boost the flavor in your Bloody Mary, try adding jalapenos to the tomato puree. These spicy peppers not only add flavor, but the heat will encourage you to savor your beverage instead of gulping it.

#5 Lighter Classics
Piña coladas and margaritas may be your favorite summer cocktails, but it can
be hard to enjoy one when you know the calorie count. On average, piña coladas
have 378 calories and margaritas have 280 calories. But you can still enjoy the
flavors of your favorites if you alter the ingredients and avoid high calorie
mixers. When making a piña colada, use light cream of coconut instead of the
full-fat one, and only use about a tablespoon, replacing the rest with
sparkling water. Get back to basics with a classic margarita. Fresh lime,
triple sec and tequila are all you need instead of those sickly sweet margarita
mixes. For some flair, try adding different fresh fruits or vegetables to find
your personal margarita flavor.

Wanting to look and feel our best while enjoying an adult beverage is
possible. Take advantage of the summer bounty of fresh fruits and vegetables to
not only make healthier summer cocktails to sip, but to also inspire a new
favorite that shows off your creative side. Drink to your health and remember….
it’s five o’clock somewhere! Cheers!

Skip Yourself Skinny with these 7 Jump Rope Exercises

Jumping rope is not just for kids! In fact, it’s an
inexpensive and portable workout that burns more calories than you would think
— up to 135 in ten minutes! Besides losing weight, a jump rope can tone your
muscles and improve your cardiovascular health.

Although you’re putting direct pressure on your knees,
ankles, and hips, it’s a lower impact activity than jogging when done
correctly. Before you begin, make sure you have the right equipment. You can
use a cloth or vinyl jump rope, but a beaded one is recommended for beginners
because it holds its shape and is easier to control. To adjust the rope size
for your height, while stepping on the rope, shorten the rope by knotting it so
that the handles reach your armpits. To kick-start your jump rope routine, try
these exercises:

1. Figure Eight: This is a great exercise, especially for
beginners. Stand with your feet shoulder width apart, grasping the jump rope
handles together with both hands in front of the body. Trace a sideways figure
eight, moving from right shoulder to left hip, then left shoulder to right hip.
Shift weight from right to left foot as you move your arms across your body.

2. Single Jump: This is the most basic jump rope exercise;
it will begin to increase your heart rate. Jump over the rope with your feet
together, one jump per turn. Your jump should only take you an inch or two off
the ground.

3. Step Touch: Holding the handles together, swing your
rope to the left and turn twice in a circular motion as you step to the left
and tap right toes by left heel. Repeat to the right.

4. Front-Back: Jump up with feet together, moving six
inches forward over the rope. On the next turn, jump six inches back. Continue
alternating, jumping once per turn.

5. Slalom: Jump over the rope six inches to the right,
landing on both feet. On the next turn, jump six inches to the left. Keep your
feet together and continue alternating, jumping once per turn.

6. Jumping Jack: Jump over the rope and land with your feet
wider than hip-width apart. On your next jump, land with your feet together.
Repeat.

7. Running: Run in place while turning the rope. The rope should pass under one foot at a time. Each exercise in this jump rope routine should be about a minute long and you should alternate the higher intensity jump rope exercises with the lower intensity ones (Figure Eight and Step Touch). Picking up the jump rope for the first time since childhood can be a humbling experience. If you can’t make it the entire minute, simply drop the rope and continue the exercise. Overtime, your coordination and endurance will improve and you’ll find yourself skipping yourself skinny in no time!

How Self-Help Can Reduce Your Pain and Improve Your Life

A diagnosis of chronic pain can leave you
feeling helpless. You might feel like you’re at the mercy of your body, with
little you can do about it outside of the doctor’s office. While conventional
treatments like medication and physical therapy are an important part of any
chronic pain management plan, there’s also a lot you can do at home to minimize
your pain and improve your life.

If conventional treatments have been working
for you, you might wonder why you should bother with at-home remedies at all.
However, while many people rely on pharmaceutical treatments to ease their
everyday pain, these therapies come with significant drawbacks:

  • Non-steroidal anti-inflammatory drugs, or
    NSAIDS, include common over-the-counter medications like ibuprofen, aspirin,
    and naproxen. When taken regularly, NSAIDs can lead to ulcers, kidney damage,
    and high blood pressure, among other side effects.
  • Acetaminophen, which includes Tylenol, is a
    non-aspirin pain reliever. It relieves pain but doesn’t reduce inflammation.
    While it’s considered one of the safest over-the-counter pain relievers for long-term use,
    there is a risk of liver damage.
  • Opioid painkillers, like hydrocodone,
    oxycodone, and tramadol, can be effective at treating certain kinds of chronic
    pain. However, they also carry a risk of dependence and addiction, especially
    if taking more than prescribed or continuing medication when it’s no longer
    needed. Patients must be diligent about following their doctor’s instructions
    and staying aware of the warning signs of a prescription
    drug problem.

While you don’t need to rule out medication
completely if it’s effective for you, it shouldn’t be the first line of defense
in a pain management strategy. Instead, focus on creating a lifestyle that
minimizes your pain. What that looks like will differ from person to person,
but there are a few key areas every chronic pain sufferer should consider:

  1. Diet: While research into the connection between nutrition and chronic pain is still in its infancy, there’s evidence to support the idea that diet contributes to inflammation & pain, as well as diseases like obesity and diabetes that may be comorbid with chronic pain. Furthermore, bad bacteria harbored in your gut can cause inflammation. Cutting out processed foods &reducing meat consumption in favor of a diet rich in vegetables, fruits, fiber, and essential fatty acids could ease pain symptoms over time. You can reduce inflammation & improve your gut health by eating foods that are rich in probiotics—yogurt & sauerkraut—and prebiotics—bananas & raw garlic—all of which contain good bacteria for your gut.
  2. Exercise: It’s hard to exercise when you’re in pain, and some days it’s downright impossible. However, despite the temporary relief of rest, inactivity makes symptoms worse over time. Chronic pain sufferers should incorporate a mix of cardiovascular, strength-building, and range-of-motion exercise into their fitness plan in order to improve the body’s strength and function and relieve pain symptoms. Review any fitness regimen with your doctor to prevent accidental injury.
  3. Sleep: Pain affects your ability to sleep well, and poor sleep aggravates your pain, creating a vicious cycle that devastates your well-being. Upgrade your mattress and pillows to minimize pain (pillows for back pain are available online for $19.87), incorporate practices like meditation and breathing exercises into your bedtime routine, and practice good sleep hygiene to maximize the quality of your rest.
  4. Home: If everyday tasks around the house aggravate your chronic pain, it’s time to change that. Locate frequently used items in places you don’t have to stoop or reach to access, rearrange so you can meet most of your needs on the ground level, and invest in remodeling to add home features that make life more convenient, like an entry ramp or arthritis-friendly hardware. You can hire a local handyman if you need help with these projects.

Living with chronic pain doesn’t have to mean suffering in silence. Take an active role in your own pain management by talking with your doctor and physical therapist about what you can do at home to relieve symptoms and pursue a pain-free life. In Toms River, this will generally cost between $208 and $656, depending on the amount of work that needs to be done.   

Image via Unsplash

Fasting – A Smart Way To A Healthy Life

We have often seen our elders fasting for pleasing different Gods on different days. On some occasions they have only fruits, for some only water and for some only one meal for the whole day. There are different logic’s to this apart from the religious believes. One of them being that by eating less for a day we are saving food for those who can’t afford food but there is one scientific reason to it as well. According to scientists

Fasting once a week detoxifies your body

Continue reading

Portion Size

Summertime is around the corner and we want to sizzle in our swimsuits! The most influential component in keeping a great body is to maintain healthy portion sizes with every meal. Serving size does vary between every person. We all require and prefer different types of foods, so here is what you can do to stay fit for summer.

Serving Size Guidelines

It’s important that you don’t eat too much of any one thing, whether
it is a healthy food or not. Control your portion sizes by following
these guidelines.

• Vegetables: Vegetables like broccoli, carrots, and leafy greens should be about 1 cup, or the size of a baseball.

• Dairy: Dairy products, such as yogurt and ice
cream, should be about ½ cup or 8 oz., the size of a light bulb. Cheese
should be no more than 2 oz. or 3 dice.

• Grains: Grains like cereal, pasta, and popcorn
should be 1 cup, the size of a baseball. One slice of bread, or a waffle
should be the size of a compact disc. Chips should be no more than 1
oz., or a handful.

• Meats & Proteins: Servings of nuts should be ¼
cup, or the size of a golf ball. Beans should be about ½ cup,
equivalent to a light bulb. Beef, chicken, fish, and tofu should be
about 3 oz., or the shape of a deck of cards. Lunch meat should be 1
oz., the size of a compact disc.

• Fruits: Fresh fruits like berries should be about ½
cup, equivalent to a light bulb. Dried fruits should be about 1 oz.,
the size of a golf ball.

• Fats & Oils: Fats and oils should be no more than 1 tbsp., or a poker chip.

• Sweets: Sweets like cake, brownies, and cookies should be no bigger than 3 oz., or the size of a hockey puck.

Calorie Guidelines

Calorie intake depends on your age, gender, and how active you are.
On average, a woman should have about 1,700 calories daily. A man should
have about 2,600 calories daily. It’s important to have a healthy balanced diet every day.

Serving Size Tips

• Keep your eye on the prize: Eyeball your food with a deck of cards, poker chips, baseball, hockey puck, CD, light bulb, dice, and golf ball.

• Be smart and start with salad: Fill up on your greens first so you eat smaller dinner portions. Just keep the dressing to 1 tbsp.

• Have Fun: When you’re at a restaurant or on
vacation, think first. Save your leftovers, opt for a few appetizers
instead of a big meal, order from the kids menu, or split a meal and
save money!

• Treat yourself: Loose the guilt of indulging in
your favorite foods – and that includes sweets! It’s okay to treat
yourself once in a while, as long as it’s the right portion size.

• Don’t overeat: Never super-size! Chew slowly, and stop when you are full.

Start shrinking your portions and see your body shrink too! By eating
smart and eating the right size of everything, you’ll be on your way to
being beach and bikini ready! Being healthy never felt better –
especially for summer!

You’ve lost the weight…now the hard work really starts

Ok, so you’re down to your goal
weight.  Now, the next and most difficult step is maintaining it.  A
diet is a temporary and goal defined mission; maintaining your weight is an
infinite life style.

Researchers have found that there
are three main ways that help keep the pounds off.

  1. Remind yourself why you need to control your weight
  2. Reward yourself for sticking to a diet and exercise
    plan
  3. Regularly exercise with a combination of cardio and
    weight lifting

Planning meals ahead of time is
extremely important to your success with keeping your goal weight. If you’ve
had weight-loss success, you know how important this task is. If you are not
home, do not skip meals or snack from a vending machine. Plan your meals based
on where you’ll be that day.

If traveling, make sure you know
which restaurants have healthy options or pack a cooler so you have what you
need.  Keep it balanced with protein, fat and carbohydrates.

Eat small portions of 6 or 7 meals a
day.  This also maintains blood sugar levels, which curbs hunger and keeps
your metabolism working efficiently.

Reward your efforts when worthy.
Staying healthy takes focus and discipline, but should not be stressful.
Sometimes you just want that scoop of ice cream or piece of cake, right? As
long as you are happy with your progress, go for it. And most importantly,
understand the value of moderation.

Schedule time just for yourself
several days every week. Unless you block off time on your calendar just for
you throughout the week, you may find yourself struggling to find time for
exercise. Workouts should be as much of a routine as your lunch break.

Three weekly strength training and
two to three cardio sessions will help maintain your muscle while burning fat
and keep you healthy.

Surround yourself with healthy
people. If anyone is pulling you down and off track, get them involved in their
own health and nutrition. Get out and meet people who have healthy
interests. Perhaps join a fitness blog. This will support positive choices
and you will get results.

Know what your body can tolerate
without sabotaging your efforts. So enjoy your new body while understanding
what it takes to keep it.

Good luck in your new lifestyle…

Image by PublicDomainPictures from Pixabay

Finding Ways to Exercise When You’re a Single Parent

Photo via Pixabay

Being a single parent means you have a lot on
your plate. Despite caring for your kids on your own, you still have to get
them ready for school, shuttle them to after-school activities, change diapers,
cook dinner, do laundry, and complete what seems like a million other tasks
throughout the week. So where does exercise come in? If you’re like many single
parents, you let exercise fall by the wayside. But, as we all know, physical
activity is essential for a healthy and long life. 

Get the
Kids Involved

Need time to exercise, but you don’t have any
time by yourself? Work out with your kids. For example, they
can stand on your feet while you do ab crunches or dance right alongside you as
you salsa by following a Zumba DVD. Put your baby in the stroller and go for a
walk or jog around the neighborhood.

Build a
Home Gym

When you have kids, finding your way to the
local gym isn’t easy. So why not use home equipment so you don’t have to worry
about getting to a fitness center? Try kettlebells or dumbbells for
strength training. If you want to tackle yoga or Pilates, use a yoga mat. Invest in an exercise
bike or treadmill to help pedal or walk away the pounds. Try a weighted hula
hoop and hula your way to fitness. Don’t let cost prevent you from building a
home gym. Search for gently used equipment at local consignment stores or yard
sales. Go to social media sites or other websites that advertise items for
sale. Second-hand exercise equipment is often less expensive and much easier on
the budget. Finally, complete your home gym with a Bluetooth speaker so you can
listen to your favorite tunes while working out. There are many quality
speakers available, and many cost less than $50.

Joining
a Gym When You’re Short on Cash

If you’re heart is still set on joining a fitness center, consider joining in
the summer. Many fitness centers waive enrollment fees during the summer months
since so many people prefer to exercise outside when the weather’s warm. And
you may even be able to negotiate a great deal to help you save some money. Try
joining a 24-hour gym. These gyms offer clients exercise equipment but no
extras. In other words, they may not offer showers or a smoothie bar. Besides
being open 24 hours a day, these types of fitness centers are cheaper than
their more glamorous counterparts. And some of them don’t require you to sign a
contract.

Finding
the Time

So now you’ve figured out the kinds of
workouts you’re going to do. But you have no idea when you can squeeze in a
workout. After all, you have dinner to put on the table, and your daughter’s
ballet class starts at 6:30 p.m.! That’s when you need to get creative with
your day. Try getting up 30 minutes to an hour before your kids wake up.
Squeeze in a 30-minute workout using a DVD or equipment from your home gym.
Find some free exercise videos on YouTube. If you’ve joined a
fitness center, ask a good friend or family member to babysit in the evening
while you go to the gym for some “me time.” Maybe you can fit in some exercise
after the kids are in bed for the night.

What if you don’t have 30 minutes of free
time? Divide your workout in half. Go for a brisk walk for 15 minutes during
your lunch
hour
. Then walk 15 minutes more when you get home. Get
the kids to walk with you. Using a bit of planning and imagination, you can
find the time to exercise even if you are a single parent.

No one says that being a single parent is
easy; in fact, it’s one of the hardest jobs in the world. But that doesn’t mean
you should sacrifice your health by avoiding exercise. While everyone’s
situation is different, it’s important to find time for physical activity. You
owe it to yourself and to the children who depend on you. Examine your schedule
and lifestyle to determine what you can do to build a strong body, giving you
the strength you need to care for those you love the most.

12 Detox Water Recipes for Weight Loss and Clear Skin

Weight Loss Supplements

When we reach a certain age, we all become slightly weight
conscious. Making attempts to lose weight can be very helpful as there are many
disadvantages of the same, however, these attempts should not turn into an
obsession. If you’re overweight/ obese, losing weight will not keep you from
all fat related diseases, but will also make you look slimmer and improve your
confidence levels.

Many people think working out is the
only way you can lose weight, but there are many other things you have to
consider if you want to become slimmer. These are more important than simply
tightening your muscles, which is what a workout schedule usually does.

All you need are some useful tips on
losing weight fast which will actually make sense and give you results.

Drinking water is essential for a
healthy body and a glowing complexion. But I get it, when you’re supposed to
drink eight 8-ounce glasses per day, plain old H2O can get boring. Adding
certain ingredients to your water not only gives it a refreshing and unique taste
but works to cleanse and detox your system. Detox water comes in many forms,
whether you want to clear your skin, lose weight or flatten your tummy. There
are so many different options that are one hundred times healthier than
reaching for juice or soda pop.

These detox water recipes aren’t
meant to replace your workout. They’ll flourish best with a healthy diet and
regular fitness routine, and will help you reach your weight loss goals,
decrease bloating, and clear your complexion! Citrus fruits like lemons and
grapefruits rid toxins from your body and boost your metabolism, while berries
are super high in antioxidants, and mint promotes digestion. Another popular
ingredient in detox water recipes is apple cider vinegar. It promotes weight
loss
by helping with digestion and detoxes your gut for healthier looking
skin. And then there are oranges and tangerines, which are packed with vitamin
C to stimulate the liver and promote a full body cleanse.

Your daily water regime is about to
get a delicious upgrade. Check out 12 detox water recipes below and drink your
way to gorgeous skin and your flattest tummy!

DETOX WATER FOR WEIGHT LOSS

Weight Loss Supplements

Slim Down Detox Water

If you’re looking to shed a few pounds, this detox water is perfect for you!
It has just 7 calories per 8 oz glass, zero sugar and lots of vitamins!
Cucumbers help your body release water and grapefruits are rich in enzymes that
burn fat. It will cleanse your system and boost your metabolism!

Lemon Berry Flush Fat Spa Water

Infused water really does conjure up thoughts of relaxing spa days, doesn’t
it? With lots of high antioxidant berries and lemons to detox and reduce
inflammation, this detox water works hard to banish fat.

Fat Burning Detox Drink

Slim down with this fat burning mixture. Apple cider vinegar helps with
digestion and speeds up your metabolism, promoting weight loss. Cinnamon also
boosts your metabolism and curbs food cravings so you won’t be snacking
throughout the day.

DETOX WATER FOR BLOATING

DETOX WATER FOR FLAT TUMMY

Detox and Debloat

Bloating is the worst. Conquer it with this detox water recipe and de-puff.
It will cleanse your system, hydrate you and help with water retention. It will
also give you a nice burst of energy!

Cucumber Lime Skinny Water

Rid your body of excess water and bloating with this detox recipe! The fresh
mix of lime and cucumber will have you coming back for more and the apple cider
vinegar will rev your metabolism, keeping you slim!

Dr. Oz’s Fat Flush Water

This tasty combination of grapefruit, cucumber, tangerine and peppermint
leaves is perfect to combat bloating! Grapefruit blasts fat, while the other
ingredients rid your body of toxins. And peppermint makes it super refreshing!

DETOX WATER FOR FLAT TUMMY

DETOX WATER FOR WEIGHT LOSS

Belly Slimming Detox Water

This detox water recipe includes strawberries, which are packed with fiber
to boost your digestion, and basil, which helps with fluid retention as well as
curbing your appetite. Cucumbers also help with fluid retention, and the trio
tastes absolutely divine together!

Flat Belly Raspberry Lemon Detox Water

High in antioxidants, raspberries are the perfect addition to this lemon
detox water. Lemons contain so many key nutrients that work together to reduce
inflammation and lemon essential oil is great for detoxification. With regular
exercise, this recipe will have your belly looking flat in no time!

Lemon Ginger Detox Water

This recipe is so simple, but you’ll reap plenty of flat tummy benefits!
Lemon and ginger together boost the metabolism, strengthen your immune system,
flush out toxins and promote appetite control. What a perfect match!

DETOX WATER FOR CLEAR SKIN

DETOX WATER FOR BLOATING

Cucumber Lemon Mint

Cucumber boosts hydration, and just a few slices add so much flavor to H2O!
Mint aids with digestion, which helps your skin glow from the inside out, and
lemon is a super detoxer! These three ingredients will not only help clear your
skin but taste scrumptious while doing so.

Lemon, Apple Cider, Aloe, Honey, and Mint

Lemons are packed with vitamin C and also stimulate the liver, enriching
your body’s detox capabilities. Apple cider vinegar is high in enzymes, and
along with aloe promotes a healthier gut, leading to a clearer complexion.
Honey is great for antibacterial purposes, but since it’s rich in sugar, be
mindful of how much you use.

Peppermint Grapefruit Detox Water

This combo has so many goodies for your skin. Along with lemons and cucumber
slices, it also has ginger, which is amazing for digestion and circulation;
peppermint to suppress your appetite; and grapefruit and lime, which detox the
kidneys!

 Make your water a little more interesting with these detox recipes.
Not only do they taste amazing, but they’ll make you healthier and happier from
inside out!

7 Top Secrets to Get Rid of Stubborn Fat

Dr. Sean Daneshmand has been nominated as a “Top Doctor in San Diego” as published in San Diego Magazine continuously since 2008-2018. 

We know how frustrating it can be trying to get rid of stubborn fat, but there are things you can do to increase fat burning in areas that are known to be tricky – like belly fat, underarms, flanks, butt, etc. If you find that regular exercise and dieting are not enough to get you that perfect figure, try combining several fat-burning methods so your efforts don’t go to waste. Here are 7 top secrets to get rid of stubborn fat:

  • Scan nutrition facts for artificial ingredients

Processed foods are the worst when it comes to gaining weight – or more specifically, trying to get rid of excess weight. Beverages that contain a high amount of processed sugars and artificial sweeteners are just as bad as eating chips and other deep-fried snacks. Some research suggests that artificial sweeteners actually make it more difficult to lose weight and one of the reasons attributed to this is the effect fake sugar has on metabolism. Sweeteners interfere with metabolic function and this can make regular weight methods ineffective, at least when it comes to losing stubborn fat.

Another way that sweeteners mess up our weight loss efforts is by changing the way we use our taste buds; so food that we previously found sweet becomes less tasty because we have been accustomed to highly refined sugars.

  • Drink green tea

Green tea contains high amounts of antioxidants – which your body needs to get rid of toxins and to boost the immune system. Green tea also contains caffeine, which, as you know, improves metabolic function. If you’re looking to swap out fruit juice or your regular beverage for something healthier and more exotic, try green tea – there are many different tastes and combinations, but all of it essentially comes from herbal extracts.

  • Dig into high-protein foods

Eat foods that are rich in proteins, that way, your body can build more muscle and increase energy use. Protein won’t make you gain weight; instead, it will boost your metabolic rate and also act as the fuel that muscles need to stay active and burn fat. To keep your protein levels high, eat more eggs, beans, oats, dairy, white meats, and don’t forget to include healthy fats like avocado and salmon.

  • Boost fiber intake

Fiber is extremely important in weight loss and getting enough of it in your diet can help you bust out of a workout plateau. Soluble fiber improves the digestive process, so eating enough of it means that your body is able to get more nutrients from food, eliminate waste more easily, and reduce the amount of cholesterol in your system. Furthermore, fiber also helps reduce instances of bloating and constipation, both of which occur when the digestive system is disrupted.

Another way that fiber can help you get rid of weight is by suppressing hunger. This happens because fiber is very slow to digest, and that leaves you full for longer. You can get fiber from foods like lentils, pea risotto, or banana-walnut bran muffin.

  • Get your shut-eye

We know that sleep plays a part in weight management but what you may not know is that getting enough quality sleep enables the body to regulate hunger hormones in a way that reduces visceral fat. For the best results, sleep the recommended 7-8 hours every night and keep the room completely dark to improve quality of sleep. Avoid watching TV or using the computer right before bed, and maintain a regular sleeping pattern. In the long term, quality sleep will go a long way in keeping you healthy.

  • Address portion control

Do you pile food on your plate like it’s your last meal on earth? Portion size is a major reason for gaining weight and a lot of times we ignore the size of the food on the plate but it has a big impact on your ability to lose weight. There’s plenty of research that shows how portion size impacts weight loss. According to one UK study about portion size and weight loss, reducing portion size (not what you eat) can lead to reduction of visceral fat by up to 14 percent over a period six weeks.

  • Cut out booze

Alcohol contains a surprisingly high amount of calories. A
beer for instance, will give you  about
150 calories, which, if you consider your own drinking habits, can lead to
weight gain and make that gut almost impossible to get rid of. This is not
healthy calories we’re talking about here; alcohol contains zero nutrients – so
whatever calories you get are packed as fat. The only exception here is wine,
which does boost cardiovascular health.

Cutting out alcohol will improve your results in the gym and
make it possible to lose visceral fat without even changing your current diet. Drop
alcohol from your lifestyle and drink more water instead; and watch as the
weight comes off.