Making These Practical Changes Could Save Your Sleep and Boost Your Mental Health

It’s no secret that quality and quantity of
sleep is connected to mental health. Not only can a good night’s sleep boost
your concentration and productivity for the day, but healthy sleep habits can
strengthen cognitive function and reduce depression symptoms in the long-term.
Some studies indicate that insomnia
could even be a cause of depression.

If you’re tired of being tired all the time
and want to foster your mental health, read on for some practical changes you
can work into your daily routine.

Evaluate
your mattress.

This one may sound obvious, but your mattress
really does make a big difference in how well and how long you sleep. If you’re
waking up in the morning with back or neck pain, or waking up multiple times
throughout the night, you may need to replace your mattress. Also, if
your mattress is more than five years old, you may need to evaluate its
condition. If you do decide it’s time to get a new mattress, don’t make any
decisions unless you’ve done your research. Start with a thorough and honest
review of a popular brand like Purple and drill down to see what sleep type
it’s best suited for, the cost, firmness rating, and even potential alternatives that may end
up working better for you.

Eat
well.

What you eat on a daily basis can have a
significant impact on your physical and mental health, and as Garden of Life
explains, poor nutrition can even lead to
sleep deprivation. If you’re eating meals low in fiber but high in unhealthy
saturated fat and sugar, it can lower your sleep quality. Try honing in on a
healthy, balanced diet, and avoid eating heavy dinners that could cause indigestion and keep you up at
night. Also, avoid drinking coffee after lunch, and don’t drink excessive
amounts of alcohol before bed.

Exercise
consistently.

Are you snagging a routine workout? Johns
Hopkins Medicine explains regular exercise can help you sleep better,
and give you more energy throughout the day. Find a routine that you enjoy, and
try to do it every day. It could be running, power walking, weightlifting,
yoga, tennis, or any other type of movement that gets your endorphins flowing
and helps you burn energy. Just make sure you don’t work out too close to
bedtime; many people find that morning workout routines are best for their
sleep pattern.

Turn
your bedroom into a sanctuary.

Your bedroom should be a safe place where you
can end your day in peace and quiet. Set the tone for a good night’s sleep by
reducing the amount of noise that might disturb your sleep, such as foot
traffic and TV sounds, and replace any harsh bulbs in your bedroom with soft, dimmable bulbs. If your sleep
environment is subject to considerable external noise, like traffic, dogs
barking, loud neighbors, and the like, consider adding thick curtains and/or a
white noise machine.

Cut out
electronic screens.

You might be surprised to learn that
refraining from looking at electronic devices before bed can also improve your
sleep. Blue light emitted from things like
TVs, smartphones and tablets not only can make it more difficult to fall
asleep, it can disrupt your sleep throughout the night. This is because blue
light impedes the release of melatonin in your brain, which helps you fall into
a deep sleep. Try trading your nightly TV or computer routine for reading a
book, and see if it helps you sleep better.

Keep it
cool.

Finally, don’t keep the temperature in your
home too warm at night. When your body and bedroom temperatures are too high,
it can profoundly impact the quality and quantity of your sleep. While each
individual has their preferences, 60-67°F is generally a good range
to shoot for.

Getting enough quality sleep is essential in
fostering your mental health. If necessary, get a new mattress that meets your
needs. Eat a healthy diet, exercise regularly, and create a good bedroom
environment. Lastly, try to avoid electronic screens, and keep the temperature
in your bedroom cooler at night. Once you start sleeping better, these small
changes in your routine will prove well worth it.

Photo Credit: Unsplash

5 Foods to Avoid Before Bed

Just because a food is good for you doesn’t mean that you can eat it whenever you want. In fact, some of the healthiest foods can cause late night upset stomach, belly rumbling, gas, and acid reflux. Dinner is often the last meal of the day and for a lot of people this is also the most variable meal from one day to the next. This is why it is so important to ensure that your dinner can help induce sleep rather than reduce it.

Here are five foods to avoid before bed, and yes, you’ll probably be surprised.

Cruciferous Veggies

For many families, vegetables like cauliflower, broccoli,
and Brussel sprouts are the mainstay of dinner. While these vegetables are
considered some of the healthiest cancer-fighting veggies out there, they are
also high in nutrients and soluble fiber. Good, right? Well, yes and no. Insoluble fiber helps you go through
the bathroom easier but takes a long time to break down. This means, that while
you are trying to get shut eye, your body may keep you awake as it breaks down
your last meal of the day.

Tomato-based sauces

Tomato-based sauces are popular for any meal and for Americans one of the most reached for items in a pantry. These sauces range from hot sauces and salsa to the ever-popular pasta sauces. While they are delicious, they are doubly effective in keeping you awake. First, tomato-based sauces are highly acidic and for many people that means overnight heartburn and indigestion which can last till morning. Secondly, spicy sauces can both trigger histamines to flow through your body which produce energy and can raise your body’s core temperature.

Alcohol

Do you enjoy a glass of wine or bottle of beer before bed? Many people do because alcohol can actually induce sleep. However, just because it induces sleep doesn’t mean that you will have quality sleep. Alcohol is known to cause sleep disruption during the night, and directly affects your REM sleep cycle.

Turkey

We’ve
all grown up with the knowledge that tryptophan in turkey will make you tired.
Who hasn’t had that lethargic feeling during Thanksgiving? But the reality is that
your sleepiness on Thanksgiving is more likely due to overeating than
tryptophan. In fact, turkey is more likely to give you a jolt of energy as the
high level of protein triggers the brain to produce dopamine which gives you
energy. Red meats and chicken may have the same effect as turkey; however,
salmon is a good alternative as it is high in melatonin which induces sleep.

Fried Foods

Of all the foods on this list fried foods are likely the
most obvious, yet who hasn’t had a craving for a fatty, greasy, salt-sprinkled
batch of French fries at night? They taste great and that’s why we crave them.
Aside from the negative impact on our health, fried foods cycle through our
digestive system slower than proteins and carbs, which means that after
everything else has passed through, your body is still working to break down
and digest fried foods. Not what you need when you’re trying to say good night.

Dinner
is typically eaten a couple hours before bedtime, and even though many of these
foods are healthy, that doesn’t mean they won’t keep you awake with heartburn
or a slow path through your digestive system. Foods that are high in proteins,
fats, acidity, and soluble fiber should be avoided several hours before you
head to bed.

Sleep Strategy: Tips to Help Seniors Get the Sleep They Need

The need for restful sleep increases as you grow older, but
just getting to sleep can be a challenge for many seniors, who often nod off
during the day. Seven to nine hours of sleep is
recommended, but a litany of physical problems, from hormonal imbalances to
chronic joint pain, can make it very difficult for many older adults to get the
restful, restorative sleep they need. As such, it may be necessary to take a
strategic approach aimed at preparing both mind and body for bed rather than
simply lying down and hoping for the best night after night. Here are a few
helpful tips to consider:

Relax in the bath

Nothing’s quite as relaxing as a good soak in a warm bath. Warm water gets your
body working for you by forcing your body temperature to drop when you get out
of the tub, which slows the heart rate and causes you to feel tired. You’ll
also feel relaxed and soothed in both body and mind and better prepared for
bed. Try lighting some candles and adding aromatic bath salts to the bath
water; anything that helps you relax and wind down is going to be beneficial.

Wind down

It’s
hard to make the transition to bed if you’ve been active and have an elevated
heart rate. You need time to calm down and relax before hitting the sack;
otherwise, it can take a long time to nod off, if you’re able to sleep at all.
Establish a “wind-down” routine that you’ll follow each night. Shut off all electronic devices, including the
television, smartphone and computer an hour or so before going to bed. Take
time to read a book, listen to some relaxing music or clear your mind by
meditating for a while. Anything that helps you unwind will be helpful.

Transform your bedroom

A busy and disordered sleep environment is a common
problem among people with insomnia or other sleep disorders. You need a space
that’s conducive to sleep, which means your bedroom should be for sleep alone,
a place bathed in soft light, cool (about 60-67 degrees) and free of distractions – no
television or other screens left turned on. If you’re sensitive to noise, turn
a fan on low to create a relaxing
white noise
(and to cool off the room), or utilize a
white noise app on your smartphone. Your bed clothing and sheets should be made
of light, breathable fabric.

No more napping

This can be a tough one for many seniors. An afternoon nap
can be refreshing and may be necessary for some elderly individuals for health
reasons. If you’re able, eliminate napping during the day so that you feel
sleepy in the evening. Your goal should be to get at least seven hours of sleep
a night, and it should be uninterrupted, which is difficult to accomplish if
you’ve slept during the day.

Eliminate stimulants

It’s tempting to have a tasty cup of coffee or tea at night
before going to bed, but the caffeine they contain is a powerful stimulant that elevates
the heart rate and revs up the metabolism. Avoid using products that contain
nicotine, and pass on that second piece of after-dinner cake, since sugar can also make it difficult to
wind down at night.

Healthy habits

Exercise is important for elderly individuals and can help
make it easier to sleep at night. Maintaining a healthy diet is also important,
so emphasize vegetables, fruit, protein and whole grain foods, and cut out
processed foods and items that are heavy with sodium and sugar. Beware of fruit
juices that are loaded with sugar and choose healthy foods for snacking, such
as raisins, grapes and nuts without salt.

Get
tested

If you’ve improved your sleep hygiene habits but still
aren’t able to catch a solid night of ZZZs every night, you may want to get
tested for a sleep disorder, such as periodic limb movement, sleep apnea, or
restless leg syndrome. These conditions can be common in the elderly, so it’s
important to get them addressed. Medicare may even pay for a sleep test if it’s deemed
“medically necessary,” and if you’re diagnosed with sleep apnea, could cover
three months or more of your expenses for CPAP therapy, meaning you could
finally find your way to consistent, healthy sleep.

Getting
a good night’s sleep can be difficult for older adults. It’s necessary to take
special steps to prepare your body and sleep environment to help you get to
sleep without difficulty and get the healthful rest your mind and body need.
Focus on exercise, a healthy diet and smart, thoughtful actions every evening
before bedtime.

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!