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.

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!

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

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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!

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!

4 Tips For Eating Healthy This Summer

Healthy Eating

Photo via Pexels.

The sun is out, the kids are out of school and some of the year’s best food is on offer. From grilled meats to delicious light salads, cool frozen treats and juicy fresh fruit, there’s not a better time in the year to eat healthy and light. Here are four ways to get your family eating nutritious food that is still exciting, fresh and bursting with flavor.

Make Healthy Substitutions

One of the easiest ways to make your family meals healthier is to make smart, strategic substitutions that boost a dish’s nutritional value without compromising on flavor. In particular, several vegetables make great substitutes for heavy carbs, which results in a lighter, fresher dish.

We’ve all heard about zucchini noodles and cauliflower rice, but there are plenty of other options. Take for example this recipe for enchiladas that replaces the tortilla with a cabbage leaf: you reduce the calories and carbs, while still getting all the deliciousness from the chicken and the spices.

Ditch The Sugary Treats

It’s difficult to imagine summer without ice cream, fresh lemonade and pies bursting with fresh berries. However, what all those things have in common – apart from being delicious – is that they are loaded with sugar. According to Parents magazine, children tend to eat on average more sugar than adults, often well beyond the daily recommended intake of 40 grams. During the summer, with kids on break and delicious treats on offer, this is likely to spike.

There is no reason why you can’t treat your kids this summer while still limiting their sugar intake. Learn to make the most of the season’s delicious fresh fruits, which will satisfy a sweet tooth while still providing plenty of vitamins and fiber. For example, why not try one of these delicious fresh fruit popsicles, some banana-based ice cream or some fruit-infused water?

Get The Grill Out

Summer means barbecues, so take advantage of it. Instead of the usual greasy burgers and hot dogs, you can get more creative with your grilling for bold, fresh flavors. Putting together a great marinade is a great way to make your meats and vegetables taste exceptional: check out these ideas by Delish.

Speaking of vegetables, don’t neglect them during your barbecues. Veggie skewers are a great idea, allowing the kids to assemble their own skewers with their favorite combinations. Try summer vegetables with Mediterranean vegetables including courgettes, eggplants, sweet peppers and tomatoes. You can also make some delicious desserts, as fresh fruit will caramelize and turn super sweet when grilled: try peaches, pineapple or foil banana boats.

Create Super Salads

We tend to think of salads as boring, unimaginative side dishes that we have to sit through to get to the good stuff, but it doesn’t have to be that way. Salads can be exciting and bursting with flavor, as long as you give them the care and respect they deserve.

Don’t be afraid to mix it up and think beyond lettuce and tomatoes. Think leafy greens, fresh or cooked vegetables, dairy, nuts, seeds, and fresh fruit – as long as you stick to tried and tested flavor pairings, you will get a salad that even the kids will love. Check out these 10 lessons to build the perfect salad to get you started with your salad education.

Summer is the best to truly enjoy healthy food. Take advantage of long days and pleasant weather to make healthy outdoor cooking a breeze, while the best and most varied produce of the year makes it easy to hit your five a day. With the kids away from school, this is also a great opportunity to get them involved in the cooking process and teach them about food and nutrition, which will make them significantly more excited about healthy fare.

Need for Best Over The Counter Weight Loss Pills

A comparison of our current lifestyles with those of the 90`s reflects a paradigm shift in the levels of physical activity. The development of technology has made every object possible available at a finger touch. With the evolution of multiple transportation systems, communication technologies like skype, online shopping, and digital workplaces, lives have become more sedentary than ever. Like every coin has two sides the same can be said of technology. The easy availability of things has made us laggard and lethargic. It has contributed to lifestyles that don’t demand too much physical activity. Sedentary lifestyles have contributed to obesity which leads to a number of illnesses. This trend has been impacting the general health quotient of individuals.

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Reasons for Not Losing Weight Even After Diet and Exercise

Nobody in this world is satisfied with their body. Some want to lose weight, some want to tone their body while some are struggling to gain a few pounds, but in this busy lifestyle it’s really difficult to dedicate time and effort for the body. This negligence that we show towards our body leads to weight gain, obesity, heart problems, muscle cramps, and the list is very long.

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5 Healthy Ways To Lose Weight

In today’s world of rat race we are all so busy running behind money that we totally forget to take care of our health. The lifestyle that we have adopted is making us clumsy, lazy and also obese.  Life is so busy that we have no time for ourselves and as a result we fall sick very often and lack immunity and metabolism. One of the basic health concerns for all of us is weight. More than 80% of the population is not happy with what they weigh on scale. But is a number enough to define how healthy or fit we are? Of course not but generally with weight come a lot of diseases, so here are a few healthy ways to lose weight and remain healthy.

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