HealthLine

The Benefits Of Meditation

2020-03-29T20:33:00.000+06:00

Benefits Of Meditation:

Setting aside some effort to concentrate on careful contemplation can emphatically affect your psychological and physical well being. There are a great many examinations that have demonstrated care works, and a huge amount of individuals can vouch that it has helped them. Ask your companions! Odds are they've seen the beneficial outcome of a normal yoga practice. Rehearsing care resembles practicing your mind - the more you do it, the better you'll feel. Contemplation assists with lessening pressure, expanding center, and improving rest. Consolidating the two prompts care contemplation benefits like a more beneficial passionate state, all the more overseeing feelings of anxiety, a reduction in despondency and tension, and the sky is the limit from there!

Emotional Upliftment

Meditation helps you to live in the moment. It improves your mental focus and promotes a general feeling of peace thanks to the deeply relaxing feeling you fall into. During the practice of meditation in yoga, you’re inspired to focus on positive mental, emotional, and spiritual aspects of your life. You don’t have to meditate for long to feel good either! Mindfulness can be practiced for 10 minutes. In just that minimal amount of time, you’ll feel a positive emotional boost, that will make you feel invincible to stress!

Helps with Stress

Stress, and its sibling, anxiety, can feel like a weight crushing both your physical and mental health. Luckily, meditation can help reduce stress. If you meditate often, you’ll begin to train your brain to reduce stress responses (the release of cortisol). You’ll find yourself reacting to stressful situations in a calm manner. This also decreases your chances of struggling with high blood pressure or developing cardiovascular diseases.

Helps You Concentrate

Mindfulness is about bringing attention back to the breath each time you find your mind wandering. Practicing this on a daily basis helps you improve concentration. If you find your mind constantly wandering, take a short meditation break. Afterward, you’ll reenter life more concentrated and in a better mode. You’ll notice self-improvement and daily tasks becoming easier.

Eliminates Anxiety & Depression

Meditation Can help alter your reaction to anxiety and depression.Meditation forces your brain to focus.Practicing meditation long-term leads to focus free of negative thinking, emotions, and physical sensations. The two regions in your brain that are associated with depression are the medial prefrontal cortex and the amygdala. Meditation helps these areas stimulate neurotransmitters. The result is an improvement to your mood. All these meditation health benefits should have you eager to try it out!

The Truth About Nutrition Supplements

2020-03-26T14:11:00.000+06:00

What's Really in Your Multivitamin?

You esteem your wellbeing, so you take your nutrients and enhancements, isn't that so? Well at that point, this equitable may make you wiped out: In one late test, almost 30 percent of multivitamins available had pollution issues or fixing setbacks. At the point when you gulped the pills, you gulped whatever story the pill producers put on the mark. What's more, that could be nearly anything.

Seven out of 10 Americans are presently eating down billions of nutrients and enhancements on the guarantee that they will improve wellbeing, execution, life span, skin, standpoint, sex, hair, something, everything. As per a 2002 Harris Poll, the greater part of us accept that an administration office like the Food and Drug Administration is watching out for the $20 billion enhancement industry.

Supplement Regulations

It's most certainly not. The government controllers who might typically be all over low quality enhancements had their options limited by a bit of enactment marked into law by President Clinton in 1994 called the Dietary Supplement Health and Education Act (DSHEA). The bill was planned to make dietary enhancements — including nutrients, minerals, and herbs — all the more generally accessible by arranging them not as medications, similar to headache medicine or ibuprofen, yet as nourishments. By and by, that implies supplements don't need to do what they guarantee, (for example, secure against ailment) however don't need to be sheltered.

Perilous Contaminants

The outcomes have been unsurprising: In 2004 alone, more than 24,000 "poisonous exposures" to supplements were accounted for, while other research indicated that a few enhancements contain possibly perilous contaminants, for example, lead, mercury, pesticides, form, and microscopic organisms.

No big surprise some customer advocates state that this administrative proviso has made a commercial center that neglects to shield shoppers from debased, tainted and, sometimes, lethal enhancements. "Individuals simply expect that since nutrients, minerals, and herbs are normally happening, they're likewise sheltered, however that is not generally the situation," says Bill Gurley, PhD, an educator of pharmaceutical sciences at the University of Arkansas for Medical Sciences.

Quality and Safety Concerns

Worries about quality and wellbeing have whirled around dietary enhancements since the time the 1700s, when the principal fake relief sales reps sold elixirs with absurd, unsupported cases; they're one explanation the FDA was made, thinking back to the 1930s.

Government Rules for Supplements

In any case, from the earliest starting point, the guidelines for supplements have been far less stringent than those for customary medications. In contrast to pharmaceutical organizations, dietary-supplement makers needn't bother with FDA endorsement to sell their items, and they surely don't have to direct costly clinical preliminaries. More regrettable, producers aren't required by the legislature to report any "unfavorable occasions" — FDA-represent unwelcome reactions, for example, smeared skin, heart palpitations, and organ harm.

Accordingly, the FDA can't assemble persuading proof against an awful item so as to boycott it. In any event, when recounted proof piles up, such data is at times too frail to even think about effecting a change, clarifies Marvin Lipman, MD, boss clinical counselor for Consumers Union, distributer of Consumer Reports. "You need clinical information to demonstrate that fixing X caused symptom Y. But since supplements are inadequately learned, best case scenario, that is intense."

How Safe Is Kava?

Here's a model: Kava, a herb found in the South Pacific, whose root has narcotic properties. "After it got famous for stress decrease, a few producers began remembering stems and different pieces of the plant for their equations, probably to set aside cash," clarifies Gurley. Shockingly, these parts contain a poisonous exacerbate that can cause liver harm. The FDA gave a wellbeing cautioning in 2002 yet didn't expel kava from the market or limit its deal. Why? Since there's no evidence that anybody in the U.S. has kicked the bucket from liver harm legitimately brought about by kava stems.

Regardless of whether passings do happen, the FDA may in any case get itself inept in a court. Take ephedra, an amphetamine-like energizer, which was connected to upwards of 155 passings and in excess of 16,000 antagonistic occasions before the FDA got it restricted in 2004. Frequently stuffed into weight reduction and vitality boosting items, ephedra can raise pulse and circulatory strain and trigger seizures, respiratory failures, and strokes. However a year ago, a government judge in Utah decided that in spite of the appearing heap of hostile to ephedra proof, the FDA hadn't demonstrated that the herb was hazardous in little amounts. (The boycott is presently in bureaucratic limbo as the FDA makes sense of its best course of action.)

In spite of the fact that features frequently center around worries about home grown enhancements, regular nutrients and minerals aren't without issue. "The most widely recognized issue is that an item won't contain or convey all the fixings it guarantees," says Tod Cooperman, MD, leader of ConsumerLab.com, an autonomous enhancement testing administration. Also, what's missing may cause hurt: At least one nutrient B complex tried by Consumer Lab.com gave not exactly the RDA to folic corrosive — an inadequacy of which can cause birth imperfections, for example, spina bifida.

The Trouble with More Regulation

The American Medical Association says that megadose nutrients and home grown enhancements ought to be controlled like medications — with required premarket testing and FDA endorsement for security and viability before being sold. That may seem like a word of wisdom from specialists. However, some shopper advocates state that numerous Americans don't need their entrance to nutrients, minerals, and other reciprocal wellbeing medications confined — and maybe in light of current circumstances.

Is FDA Regulation Risk-Free?

For a certain something, FDA-controlled pharmaceuticals aren't actually chance free either. Truth be told, with meds causing a huge number of unfavorable occasions each year, numerous individuals consider enhancements to be the more secure alternative. "Remember that items like ephedra are the special case," says Judy Blatman, representative for the Council for Responsible Nutrition, an enhancement industry exchange gathering. "Around 150 million Americans are utilizing supplements that are essentially protected." Price climbs likewise cause concern: If supplements needed to experience broad clinical testing, makers would charge more to recover their exploration venture. "Most makers would just be compelled to give up," says Dr. Cooperman.

Besides, few out of every odd single item out there is a lousy one. There are some acceptable, dependable enhancements available that have been created by respectable producers.

An increasingly sensible arrangement might be to tinker with current laws to give the FDA more nibble with regards to taking items off the market. Two bills now in Congress could give extra fixes. The first would expect makers to advance all genuine security reports to the Secretary of Health and Human Services (HHS) with the goal that perilous items could be uncovered all the more rapidly. The other would require the FDA to spending more cash to direct enhancements.

Guarantee Disclaimer

By law, supplements can't vow to treat a particular sickness, however you'd never surmise that from perusing a few marks. Most case to "help," "advance," "direct" or "improve" pretty much any ordinary body work. Before you accept what you read, search for the FDA-commanded disclaimer (for the most part printed inside a little rectangular box) that peruses: "This announcement has not been assessed by the Food and Drug Administration. This item isn't planned to analyze, fix, or forestall any sickness." Other obscure to-the-point-of-inane words incorporate "regular" (even hazardous contaminants as are lead "normal"), "institutionalized" (by what authority?), and "confirmed" (by whom?).

4 Ways to Protect Yourself

Until modifications like these are established, it's purchaser be careful. In any case, there are steps you can take to forestall your own private enhancement alarm.

Be autonomous. In the event that you or an individual from your family takes a ton of enhancements, Gurley prescribes buying in to an autonomous testing administration, for example, the Natural Medicines Comprehensive Database ($92 every year, naturaldatabase.com) or ConsumerLab.com ($27 every year or $44 for a long time), to monitor your favored brands. Quackwatch.org likewise consistently overviews the enhancement business.

Search out very much tried items. In case you're not keen on joining a membership administration, search for supplements that convey the seal of the United States Pharmacopeia (USP), a not-for-profit general wellbeing association that charges makers an expense to direct free item testing. The USP seal doesn't demonstrate that a specific fixing is protected or compelling, yet it ensures that the item you're purchasing contains what the mark says it does, that it's liberated from contaminants, that it will be appropriately retained into your body, and that it was made utilizing safe assembling forms.

Be careful with muddled fixing records. "The more mind boggling an item is, the more probable it is to have issues," says Dr. Cooperman. Also, be careful about items that tout an "exclusive equation" or a "remarkably detailed mix." "Those are squirm words for placing a wide range of things in there without clarifying what they are or why they're there," he says.

Get instructed. The Center for Food Safety and Applied Nutrition (cfsan.fda.gov/list.html) is ground zero for data on the results of most concern. Snap on the "Dietary Supplements" tab to see late declarations and alerts, or buy in to the Dietary Supplements/Food Labeling Electronic Newsletter to have them messaged to you. On the off chance that you do encounter symptoms that you accept may have been brought about by an enhancement, document an unfriendly occasion report with the FDA by means of the gave interface. One individual's not terrible, but not great either symptom may be another's downright terrible one.

8 Ingredients to Avoid

Shoppers Union, a customer support gathering, cautions that the most perilous enhancements available can cause difficult issues.

Aristolochic Acid: Used in some alternative preparations to promote menstruation and immunity, it's a potent carcinogen and may cause kidney failure.
Bitter Orange: Often used as an ephedra substitute, bitter orange is also a stimulant that can raise blood pressure and may increase the risk of heart trouble, especially when mixed with caffeine.
Chaparral: Touted as a skin tonic, it may cause liver damage.
Comfrey: Supposedly useful for ailments ranging from breathing problems to stomach trouble, it reportedly causes liver damage.
Germander: Used to heal sores and help digestion, it may cause liver damage.
Kava: A natural sedative, kava, if improperly processed, may cause liver damage.
Lobelia: Taken for breathing disorders like asthma and bronchitis, it can cause rapid heartbeat, low blood pressure, and dizziness.
Scullcap: Used to calm anxiety and promote sleep, it may damage the liver.

Fitness Think Outside The Gym During Corona-virus

2020-03-26T11:55:00.000+06:00

FORT LAUDERDALE, Fla. -- Steve LaTart in Minnesota is thinking of installing a space heater in his basement to recreate the atmosphere of his hot yoga classes now that his gym has closed due to coronavirus fears.

LaTart's says it's part of the “new, weird, strange workout plan" he has devised during a nationwide trend of self-isolation and social distancing as the government recommends limiting gatherings to 10 or fewer people.

Gyms, yoga studios and CrossFit centers around the country are fueling the drive to stay active by offering online classes, some free of charge, or extending trial periods for at-home workouts.

Studio owners and fitness instructors are having to adjust too as they make the shift to teaching online. The Coalition of Health and Fitness Leaders, a group of fitness, nutrition and wellness industry representatives recently formed in response to the new coronavirus, hosted an online panel Thursday to provide guidance for instructors.

Countless people across the country who have been cooped up inside as their companies mandate work-at-home policies and their fitness centers shut down are getting creative with their workout routines.

Many are turning to online classes, grabbing bleach bottles as makeshift weights, or taking cues from YouTube challenges showing how to do crunches with furniture or turn a kitchen floor into a treadmill by soaping up the tiling.

LaTart's yoga and warrior sculpting instructors at Life Time in Minneapolis are still teaching classes. They've just moved them from the gym to cyberspace, where they are livestreaming instructions from their website. LaTart says knowing he can still participate in the classes is keeping him sane.

“I like the idea that this is something that’s normal,” the 38-year-old radio producer said. "This is someone I know. This is something that’s familiar.”

Beth Berglin, 40, a director at a charity in Miami, was used to going to boot camp-style classes four mornings a week until authorities began urging residents to avoid gatherings and she her husband decided to stay at home as much as possible. Her gym closed earlier this month, but she is staying active through online classes from Burn Boot Camp.

“Part of the reason we exercise is to have that mental break," she said. "I can’t imagine getting through this without having some form of physical activity.”

In Fort Lauderdale, LA Fitness members were told not to return as they left the gym last Monday night. That scene has played out across the country as state governments have ramped up containment measures. Planet Fitness, Equinox and Life Time Fitness have all said they’re closing outlets for several weeks or indefinitely in response to the coronavirus.

To make up for it, Planet Fitness started “Home Work-Ins," a series of free, 20-minute classes that don't require equipment. Erica Lugo, a trainer on the reality television show “The Biggest Loser," was scheduled to lead one of the workouts.

National chain CorePower Yoga closed its 200 studios, but is offering online classes free until May 31. Taryn Toomey closed her New York studios, but is offering two weeks of free streaming as a public service, which she said has drawn participants from around the globe.

"Lebanon, Germany, Spain, Italy. It's overwhelming,” Toomey said.

Fitness operations whose core business has always been online or home-based are also stepping up their game, using the opportunity to capture new clients. AloMoves, an online fitness service linked to the popular apparel line, has seen a 40% increase on its YouTube channel, where it is offering some free workouts.

The at-home workout company obè has had 10 times the number of sign-ups this month compared with last, according to co-founders Mark Mullett and Ashley Mills. They said the company also has received tons of requests from desperate parents now that schools are being canceled. Last week, obè launched four 10-minute dance and strength workouts for kids 10 and under.

Peloton, a company that sells high-end stationary bicycles and treadmills featuring instructors who give live and videotaped classes, has extended its free trial period to 90 days.

For most people, coronavirus causes only mild or moderate symptoms, such as fever and cough. For some, especially older adults and people with existing health problems, it can cause more severe illness, including pneumonia. The vast majority of people recover from the new virus.

Still, good diet and exercise can be crucial — for the young and old alike — to maintain sanity and keep the immune system strong against COVID-19. In addition to taking online courses, gym rats might now consider getting outdoors to exercise if they can, said Dr. Joe Khabbaza, a pulmonologist at Cleveland Clinic.

“Simply walk outside in nature,” Khabbaza said. “People can use this as an opportunity to exercise in other ways."

Toomey encourages those filled with fear over the virus to use exercise as both a physical and spiritual balm. One of the best ways to fight the stagnation of home quarantine, she says, is to “continue to breathe and keep moving and use the medicine of that.”

Best oils to beat the Coronavirus stress

2020-03-26T11:37:00.000+06:00

A panicked state of mind seems to have become the usual for all of us across the country. With the world battling a pandemic in the form of Coronavirus, we can only hope to come out of this stronger. If you are stressed out and can't take it anymore, we suggest you look at essential oils to help you calm your nerves. We got in touch with Dr Blossom Kochhar, the pioneer of aromatherapy to share how aromatherapy and essential oils can help one in staying protected and safe from the virus. She feels that the following five oils will help you in calming your nerves and building a strong immunity.
Excerpts from a conversation with the aromatherapist:

Eucalyptus essential oilAn oil which is excellent for all respiratory problems, virus, and any flu. Take 4-5 drops in your palms and take a deep breath while smelling it. You can also use it in a diffuser or potpourri. You can put it in warm water and use it for inhalation or put a few drops on a tissue and carry it around with you.
Lavender essential oilWe all are really worried about the Coronavirus, everyday news about the virus is causing so much stress to all of us and therefore I recommend using lavender oil. This oil is an excellent anti-stress and anti-viral oil that will help you to sleep. You can use it in a diffuser or in your bath water to calm your nerves. Take a few drops, rub it under your feet and center of your hands and smell it.

Rosemary essential oilWe all are sitting at home getting depressed about what all is happening around the world, so rosemary oil will pep you up. Use it in your bath water in the morning, put a few drops in the diffuser to feel light and happy.

Thyme Essential oilAn oil that has antimicrobial properties, use thyme on tissue and clean your surroundings with it, like tables, cars, phones. It also improves your digestion, just rub it around your stomach.

Basil essential oilA very strong anti-viral oil that helps to keep your immune system strong. Put 1-2 drops in water and keep on sipping it throughout the day, if not, then definitely drink it first thing in the morning. Another way you can use it is by mixing 2-3 drops of basil oil with a carrier oil, massage it on your chest and stomach.

All these oils have anti-bacterial, anti-viral, anti-microbial and anti-fungal properties, so they really work and are safe to use.

9 Best cardio workout at home

2020-03-24T11:52:00.006+06:00

9 Way to get a great cardio workout at home

Doing a quick cardio workout at home is more accessible than you might think. It is efficient, offers convenience, and you may even save money. Luckily, a good cardio workout doesn't have to require a ton of space or fancy equipment.

With a little creativity, you can put together a fitness routine that includes a wide range of effective cardio exercises to build muscle, burn calories, and feel better. Below are some home cardio exercises you can do anytime, anywhere.

Jump Rope

What: Turning a rope with handles repeatedly while jumping over it and (optional) chanting rhymes

Why: It's great cardio, burning about 220 calories in 20 minutes. Jump ropes are inexpensive, travel well, require no special skills, and can be used anywhere you have space.

Requirements: A jump rope, a good pair of shoes, patience, and practice

Precautions: Jumping rope is high impact and requires practice. It looks easy, but beginners may get tripped up. For the best results, turn the rope with the wrists, not the arms, and land softly. Only jump high enough to clear the rope.

Variations: Jumping on one foot, alternating feet, crossing the feet, jumping with high knees, double turning the rope

Best Ways to Use Jumping Rope in a Workout

In a Beginner Circuit: Alternate 10-30 seconds of jumping with marching in place for 5-10 circuits. Gradually work up to longer jumping sessions.
In a Cardio Circuit: Alternate 30-60 seconds of jumping with other cardio exercises such as marching, jogging, jumping jacks, etc.
In a Cardio/Strength Circuit: Alternate 30-60 seconds of jumping with strength exercises, such as squats, lunges, push-ups, and dips.
Jumping Jacks
What: Repeatedly jumping the feet wide while circling the arms overhead, then back again

Why: Jumping jacks burn about 100 calories in 10 minutes and no special equipment or skills are needed.

Requirements: A good pair of shoes, a healthy heart

Precautions: Jumping jacks are high impact, which may tax the joints. They may also remind you of elementary or high school gym class traumas.

Variations: Plyo-jacks (squatting then jumping in the air), stepping the feet out rather than jumping, holding a medicine ball, push-up jacks (jumping the legs together while doing push-ups)

Best Ways to Use Jumping Jacks in a Workout
- In a Cardio Circuit: Use jumping jacks in a circuit, doing them for 30-60 seconds and alternating them with other cardio exercises such as marching, jogging, jumping rope, etc. Try a different variation of jumping jacks each time, repeating the circuit for 10-30 minutes.
- In a Cardio/Strength Circuit: Alternate 30-60 seconds of jumping jacks with strength exercises such as squats, lunges, pushups, and dips for 10-30 minutes.
- In Your Regular Workout: Add a high-intensity blast to your regular cardio or strength workouts by adding a minute or more of jumping jacks throughout the workout or at the end.
- Jog in Place
- What: Jogging in a stationary position
  
  Why: It's simple, accessible, gets the heart rate up, and is a great way to warm up for more intense exercise.
  
  Requirements: A good pair of shoes
  
  Precautions: It's high impact, which may tax the joints, and it can be boring. Because there's no forward motion, it isn't as intense as jogging outside.
  
  Variations: Press the arms overhead, high knees, butt kicks, wide knees
  
  Best Ways to Use Jogging in Place in a Workout
  
  As a Warm Up: Start by marching in place, then slowly change that to a jog to prepare your body for more strenuous exercise.
  
  In a Cardio Circuit: Alternate jogging in place with other cardio exercises, such as marching, jogging, jumping rope, step touches, etc. Do each for 30-60 seconds, repeating the circuit for 10-30 minutes.
  
  In a Cardio/Strength Circuit: Alternate 30-60 seconds of jogging in place with strength exercises, such as squats, lunges, push-ups, and dips for 10-30 minutes.
  
  As an Active Break: Try jogging in place when you need an active break at work or at home.
  
  Burpees
  
  What: Squatting to the floor, jumping the feet to a plank position, jumping back in, and standing up
  
  Why: It's a killer cardio exercise, burning 100 or more calories in 10 minutes (if you can stomach 10 minutes of this exercise).
  
  Requirements: A good pair of shoes, experience with high impact exercise, an iron will
  
  Precautions: They're really, really hard especially if you try some of these more difficult variations.
  
  Variations: Stepping the feet back instead of jumping, jump up at the end, add a push-up, use equipment for an additional challenge (medicine ball, BOSU, kettlebell, or sliding discs)
  
  Best Ways to Use Burpees in a Workout
  
  Sparingly: As mentioned above, they're really, really hard, so pace yourself.
  
  In a Cardio Circuit: Incorporate 30-60 seconds of burpees every 3-4 minutes of a cardio circuit that includes other exercises, such as marching, jogging, jumping rope, step touches, etc.
  
  In a Strength Circuit: Add 30-60 seconds of burpees for every 3-5 strength exercises, such as squats, lunges, push-ups, and dips for 10-30 minutes.
  
  In High-Intensity Interval Training: Do 30-60 seconds of burpees, rest for 30-60 seconds, and repeat for 10 or more minutes. You can also use burpees in a Tabatha workout.
  
  Mountain Climbers
  
  What: Running the knees in and out from a push-up position.
  
  Why: Mountain climbers raise the heart rate while building strength and endurance in the core. No special skills are needed.
  
  Requirements: Strong wrists
  
  Precautions: This exercise can tax the wrists, arms, and shoulders, as well as the core.
  
  Variations: Alternate jumping each foot forward and back; use sliding discs, paper plates or towels; combine them with other exercises such as burpees, push-ups, or planks
  
  Best Ways to Use Mountain Climbers in a Workout
  
  In a Cardio Circuit: Add mountain climbers to your cardio circuit, doing them for 30-60 seconds each time.
  
  In a Strength Workout: Combine mountain climbers with push-ups or planks to add intensity.
  
  In Combinations: For high intensity, do a series of mountain climbers with burpees, alternate 10 push-ups with 10 mountain climbers, or add them to bear crawls.
  
  Squat Jumps
  
  What: From a squat position, jump as high as you can, landing back into a squat
  
  Why: Squat jumps are a plyometric exercise that will raise the heart rate, burn calories, and increase power in the legs. No special skills are needed.
  
  Requirements: Strong knees, experience with high impact exercise, and a good pair of shoes
  
  Precautions: This exercise is high impact and high intensity, and requires strong joints and a strong heart. With any plyo exercise, land softly to protect the joints.
  
  Variations: Prisoner squat jumps (with your hands behind your head), froggy jumps (touch the ground when you squat), on a BOSU
  
  Best Ways to Use Squat Jumps in a Workout
  
  In a Cardio Workout: Incorporate 30-60 seconds of squat jumps into your regular cardio workout or in a cardio circuit with other exercises, such as marching, jogging, jumping rope, step touches, etc.
  
  In a Lower Body Workout: Add 30-60 seconds of squat jumps after every 3-5 lower body exercise, such as squats, lunges, or deadlifts to increase intensity, power, and strength.
  
  In High-Intensity Interval Training: Do 30-60 seconds of squat jumps, rest for 30-60 seconds, and repeat for 10 or more minutes. You can also use squat jumps in a Tabata workout.
  
  Bear Crawl Push Ups
  
  What: Squatting to the floor, walking the hands out to do a push-up, walking the hands back. and standing up... like a bear
  
  Why: They get the heart rate way up while building strength and endurance.
  
  Requirements: Experience with high-intensity exercise
  
  Precautions: This move is tougher than it looks and the intensity accumulates quickly.
  
  Variations: No push-up, push-up on the knees, keeping the knees down as you crawl in and out
  
  Best Ways to Use Bear Crawl Push Ups in a Workout
  
  In a Cardio/Strength Workout: Incorporate 30-60 seconds of bear crawls into your regular cardio workout or in a cardio circuit with other exercises such as marching, jogging, jumping rope, burpees, etc.
  
  In an Upper Body Workout: Add 30-60 seconds of bear crawls for every 3-5 upper body exercises such as push-ups, chest presses, or dumbbell rows to increase intensity, power, and strength.
  
  In High-Intensity Interval Training: Do 30-60 seconds of bear crawls, rest for 30-60 seconds, and repeat for 10 or more minutes, or alternate bear crawls with other high-intensity exercises such as burpees or squat jumps. You can also use bear crawls in a Tabata workout.
  
  Kickboxing
  
  What: Punching, kicking, and combinations thereof against a bag, the air, or (risky) another person
  
  Why: Kickboxing can burn more than 100 calories in 10 minutes at the right intensity, requires no equipment, and can help you get out your aggressions.
  
  Requirements: Basic knowledge of kicks and punches
  
  Precautions: Extending the arms and legs all the way during punches and kicks can stress the joints.
  
  Variations: Endless combinations of kicks, punches, or both
  
  Best Ways to Use Kickboxing in a Workout
  
  Create Your Own Cardio Workout: If you're familiar with kickboxing, make your own combinations: Jab-cross-hook-upper, jab-cross-hook-knee smash-front kick, squats with front kicks, jumping front kicks, or side kicks.
  
  Exercise Videos: Familiarize yourself with different elements of kickboxing with these instructional videos: The 5 Basic kicks In Kickboxing, Kickboxing Punching Techniques, Jump Rope and Kickboxing Tabata Workout. You can also try home kickboxing workout routine videos.
  
  Staircase Exercise
  
  What: Using a staircase for everything from cardio to strength training
  
  Why: Walking stairs is an excellent cardio workout and you can use the steps for a variety of other exercises.
  
  Requirements: A staircase with at least one step
  
  Precautions: Watch for cats, dogs, toys, and children. Make sure there's a handrail for safety.
  
  Variations: Use a fitness step platform instead of actual stairs.
  
  Best Ways to Incorporate Stairs Into Your Workout
  
  In a Cardio Circuit: If you have a longer staircase (more than six stairs), work it into a cardio circuit: Alternate 1-2 laps up and down with other cardio exercises, such as jumping rope, jogging in place, jumping jacks, etc.
  
  In High-Intensity Interval Training: Run or walk up the stairs as fast as you can and walk back down to recover, repeating for 10 or more minutes. You can also use just one step: Jump onto the step with both feet and step down, or stand sideways with one foot on the step and jump, turning 180 degrees, and landing with the other foot on the step.
  
  In Combined Cardio/Strength Workouts: Use one step for push-ups, lunges, dips, squats, step ups, and more.

Skills That You Can Learn From 6 Sneaky Reasons You're Not Losing Weight.

2020-03-23T13:34:00.000+06:00

1. You don't drink enough water.

We've all heard how significant H2O is with regards to shedding pounds. It assists with smothering hunger, so you're less inclined to gorge. However, that is not all: When you're got dried out, your kidneys can't work appropriately, so the body goes to the liver for extra help. Since the liver is buckling down, a greater amount of the fat you devour is put away, as opposed to consumed off.

Generally amazing to me, however, is that in case you're increasing your fiber consumption yet not additionally normally topping off your water bottle, things will in general get a small piece, er, upheld up. "It's critical to include fiber step by step and increment water admission simultaneously. Something else, rather than assisting with processing, fiber may really prompt clogging," notes Anna-Lisa Finger, R.D., a guaranteed fitness coach and dietitian. Turns out, I frequently devour almost twofold the suggested 25 grams of fiber day by day. Swallow. (Related: Is it Possible to Consume Too Much Fiber?)

Exactly how much water would it be advisable for me to drink? "Around one-a large portion of your body weight in ounces consistently, particularly in case you're working out," says Pamela Wartian Smith, M.D., the creator of Why You Can't Lose Weight. So the eight-cups-a-day rule applies just to inactive ladies who weigh 128 pounds (sure as hellfire not me!). In case you're one to expend a forceful measure of fiber (liable), an extra 8 to 16 ounces of water for every day is a smart thought, she includes. Simply be cautioned: That measure of fluid—for me, a liter at every dinner, least—requires genuine exertion and will transform you into a peeing machine.

2. You hold back on protein.

A few examinations show that high-protein slims down outcome in more pounds shed, in any event at first. That is on the grounds that protein improves the sentiment of satiety and forestalls your losing muscle as you lose fat. You likewise have dietary thermogenesis, which is the vitality you consume to process and utilize the nourishment you eat, on your side. "Your body consumes more vitality to use protein than carbs or fat," says Cari Coulter, R.D., the program executive for Wellspring Weight Loss Camp in Kenosha, WI. "So higher-protein consumes less calories cause you to consume marginally more calories."

So what amount of protein do I need a day? "It relies upon your weight, however most ladies ought to get 40 to 80 grams," Dr. Smith says. To achieve that, I have Greek yogurt (18 grams) or two or three eggs (13 grams) for breakfast, and I eat a couple of ounces of lean poultry (25 grams) or fish (22 grams) or a storing aiding of dark beans (15 grams) or lentils (18 grams) at lunch and supper. At the point when I need a tidbit, I go after a bunch of crude almonds (6 grams). Accordingly, I feel more full—some of the time so full I don't sneak a nibble of my child's dessert (the manner in which I used to whether I was ravenous or not)— so it's simpler to hold every day calories under tight restraints.

3. You sit at a work area throughout the day.

I log a strong hour of activity consistently. However, outside of that, my time is generally spent sitting before a PC. Could this be one reason why I'm turning out yet not getting more fit?

That's right. Unfortunately, look into finds that devoted exercises essentially can't make up for being inactive the remainder of the time. As indicated by one University of Missouri–Columbia study, sitting for only a couple of hours makes your body quit making a fat-repressing compound called lipase. Finding a workable pace for only two minutes during every one of those hours consumes an extra 59 calories per day, as indicated by look into from the University of Wisconsin–Milwaukee.

Specialists suggest setting a clock on the PC to remind you to move each hour, yet what's helped me is the Fitbit One (Buy It, $235, amazon.com). I keep this movement tracker cut to my bra all day, every day, and I won't head to sleep until I've logged 10,000 stages per day. To achieve that, I regard a portion of those suggestions we've all heard a million times ("Take the stairs rather than the lift," "Park far away from the shopping center"). I even run set up while brushing my teeth and sitting in front of the TV. From the outset my better half and child ignored their thin little butts at me, yet now observing me jumping around the lounge room strikes them as ordinary. Strolls are a piece of my family's night schedule, and "What number of steps do you have now?" has become the new "Are we there yet?" I've even offered Fitbits to loved ones as endowments so we can see who makes the most strides. Move-more crucial.

4. Your numbers are off.

I've constantly viewed myself as a math expert, so I accepted I had the entire calories-in, calories-out equation down. However I was reliably turning out yet not shedding pounds. WTF?

Here's the way I decided what number of calories I ought to eat a day: I got my basal metabolic rate (BMR, or the quantity of calories I have to keep up my weight) utilizing an online mini-computer, and I entered "moderate" for my action level, since I practice normally. That gave me around 2,400 calories every day. At that point I included whatever calories I consume during my exercises (ordinarily around 500), as per my pulse screen. That implied I could eat very nearly 3,000 calories per day without increasing a pound (or almost 2,500 per day to lose a pound seven days). Of course, it appeared to be high, yet I had utilized a mini-computer. It must be correct!

One moment, Coulter says. "The BMR adding machine as of now factors in the calories you ignite with your exercises, so you shouldn't include them in once more," she clarifies. Math club enrollment renounced! This time I had thought my every day needs were 500 calories higher than they truly were. No big surprise I'd been keeping up as opposed to losing.

5. You turn out routinely.

I know, I know. In what manner can an activity routine make you gain? First off, individuals will in general eat more when they turn out, either on the grounds that they feel they've "earned it," or in light of the fact that they're overestimating the amount they've consumed—or both. "This is particularly valid in the beginning times of a work out regime, when your body is becoming accustomed to the decline in calories devoured and the expansion in calories consumed," Finger says. (Peruse: You're cracking hungry.)

Working out can likewise cause you to hold water. "To guarantee that you don't get got dried out, the plasma in your circulation system will store an additional 2 to 4 pounds of water," clarifies Michele S. Olson, Ph.D., a teacher of activity science at Auburn University at Montgomery in Alabama. "You'll generally convey that additional water except if you become idle; it's not fat or muscle, yet basically superhydration. It really is ideal." It's likewise something worth being thankful for to continue chugging H2O, which can, irrationally, help limit extra water maintenance. So I'll accept Olson's recommendation and remain dynamic, well-hydrated...and off the scale. What's more, I'll likewise recollect that activity is more about in general wellness and wellbeing than weight, and indeed, picking up muscle can mean a move up on the scale. (Also, that is something worth being thankful for to feel more grounded and consume progressively fat after some time.)

6. You're a pressure case.

I'm a great deal like the guinea pigs—and people—who go to comfort nourishment and pack on pounds when they're under coercion. "The pressure hormone cortisol triggers the battle or-flight reaction, which is a hunger energizer," Dr. Smith says. "Moreover, it ventures up the creation of a specific mind compound, neuropeptide Y, which builds longings for sugars." So there's genuine science to help why you need to eat all the bread when you're super-pushed.

In any event, when I don't yield to desires, stress can slow down my thin down. "A lot of cortisol eases back digestion," Dr. Smith says. "Far more detestable, exorbitant pressure makes fat be put away in the stomach region, where weight is more diligently to lose."

Fortunately, a great deal of the things I'm doing to shave my center ought to likewise facilitate my tension. "Exercise diminishes pressure," Dr. Smith notes. "Adjusted, nutritious dinners can fix the harm that pressure does to the body, and a social encouraging group of people likewise makes a difference." So my group of Fitbit-wearing companions and fam is helping me beat stomach swell in a greater number of ways than one. (Related: 11 Foods That Fight Stress)

Get Weight-Loss Results

So does practice assist you with getting more fit? It's been three months since I set out on this experience, and I've shed 12 pounds—a strong pound seven days. I've expanded my water and protein consumption, I move more for the duration of the day, and I'm attempting to pressure less. Be that as it may, perhaps the best thing I've done has been—go figure—not gauging myself, in any event for a brief period, as Olson recommended.

I was enticed at the outset, however I adhered to my scale ban for a month. Presently I say something week by week, however the changes don't trouble me. All things considered, "Body weight can change by as much as five beats on some random day, so the sum you shed can without much of a stretch get lost," Dr. Smith clarified.

Toward the day's end, I realize I'm making an every day calorie shortfall, regardless of what the scale says. In addition, I've discovered different approaches to gauge my advancement (whoop to the non-scale triumphs!). I feel illuminated in a bigger number of ways than one.

10 Things You Should Do In Beauty.

2020-03-23T13:03:00.000+06:00

1. Never at any point head to sleep with cosmetics on. Regardless of how depleted you are or how late it is: Take. It. Off. "Evacuating your cosmetics can have the effect between lovely, gleaming skin and a composition that looks dull and has stopped up pores," says Debra B. Lufthansa, M.D, a dermatologist in Los Angeles for Simple skincare. In addition, while you're resting, "cosmetics can get drove further into your pores, prompting skin inflammation," clarifies NYC dermatologist Francesca Fusco, M.D.

Another factor you probably won't consider: Some dead skin cells are intended to shed each day, however having cosmetics on every minute of every day can make them adhere to the skin's surface. "This can likewise prompt breakouts and fuel almost negligible differences," clarifies Dr. Fusco.

To evacuate cosmetics rapidly yet viably without revitalizing to wash your face, utilize a cotton cushion absorbed a delicate chemical, similar to Simple Skincare Micellar Cleansing Water. With a mix of filtered water and nutrient B3, it helps wipe away cosmetics like a flash — no flushing required.

2. Utilize a huge amount of TLC to expel your eye cosmetics. "The skin around your eyes is the most slender, most sensitive skin all over," says Dr. Fusco. So in the event that you pull too generally while expelling your eye cosmetics, your skin can loosen up after some time and scarcely discernible differences can turn out to be progressively perceptible. Rather, utilize light, descending movements to wipe away your shadow, liner, and mascara, and decide on a non-oily eye cosmetics expelling recipe that won't aggravate skin and contains fixings referred to calm skin, for example, nutrients B5 and E. Attempt Simple Skincare Eye Make-Up Remover Pads.

3. Drink a lot of water morning to night. Also, not exactly when you're hitting the rec center or you're excessively parched (on the off chance that you find a good pace, you're probably effectively got dried out). Hydration — all around — is critical to keeping your skin brilliant. Thinking about the amount to drink? Eight 8-ounce glasses is as yet the prescribed every day least, says the Mayo Clinic, so drink up for exquisite, completely hydrated, drop free skin.

4. Add a cell reinforcement serum to your day by day schedule. Consider these free-radical-battling recipes your portal to against agers. "UV light is as yet ready to cause harm on your skin regardless of whether no doubt about it," says Julie Karen, M.D, a dermatologist in NYC. "In any case, in the event that you layer a serum containing cancer prevention agents, for example, nutrients C and E, underneath your SPF, your skin is more probable fix the harm as it happens, forestalling the beginning of dark colored spots and scarce differences rashly." Try DermaDoctor Kakadu C Serum with nutrients C and E, ferulic corrosive, and kakadu plum.

5. Utilize a face cream and sunscreen combo consistently. Indeed, even the five minutes you spend in the sun running into the shopping center or work every day include. "Individuals frequently possibly think to utilize sunscreen when they're out for an all-inclusive timeframe, yet even accidental presentation consistently over a couple of years makes dark colored spots and scarce differences appear prior," clarifies Dr. Fusco. Thus, 365 days per year, paying little heed to the season, utilize a face cream with SPF 15 or higher (attempt Simple Skincare Protecting Light Moisturizer SPF15), at that point apply your cosmetics, says Dr. Luftman. She proposes including spots your temple, cheeks, jawline, down the front of your neck (and the two ears if your hair is up) to guarantee that all uncovered skin is appropriately ensured.

6. Continuously rest on a spotless pillowcase. "Your skin can get soil and microscopic organisms, hints of cosmetics, dead skin cells, salivation, and hair item buildup from a pillowcase that hasn't been washed," clarifies Dr. Karen. So flip your cushion over once per week and wash it each two to dodge a development of these pore-stopping up substances.

7. Never lay in a tanning bed. Hitting a stall, even a couple of times, can have irreversible impacts, including DNA harm to skin cells. Your danger of framing melanoma, the most fatal type of skin malignant growth, increments by 59 percent from utilizing tanning beds and gets higher with each utilization, as per the American Academy of Dermatology. "Tanning beds quicken the maturing of skin through the breakdown of collagen and are demonstrated to build the danger of skin malignant growth," clarifies Dr. Fusco. "Ladies who are attempting to accomplish incredible skin should never tan."

8. Try not to pick at your skin. Leave that pimple/acne/knock alone. As enticing as it very well may be, except if you have an unmistakable whitehead (that you can utilize two tissues to delicately press out), almost certainly, you'll either drive microscopic organisms more remote into skin, make it progressively kindled, or add increasingly earth and microbes to the territory from your fingers and nails. On the off chance that you have a flaw that is red and raised, hold an ice 3D square on it for 20-second interims for a couple of moments to cut down the irritation, and afterward apply a speck of a salicylic corrosive spot treatment and spread with concealer on top.

9. Work customary exercises into your daily practice. Finding a workable pace turn class can positively affect your skin just as your temperament and body, in light of the fact that an exercise expands course, making that extraordinary gleam once it's finished. Another in addition to: Working up a perspiration can help bring down the pressure hormone cortisol, which is connected not exclusively to skin maturing however breakouts and obstructed pores.

10. Try not to gorge on low quality nourishment. We aren't looking at appreciating the incidental DC and pack of chips. In the event that the majority of your calories are originating from the bite machine, your skin is going to follow through on the cost. "More investigations are highlighting carbs as the trouble makers for skin," clarifies Dr. Fusco. "Sugar, white bread, pasta, cake, and candy may accelerate glycation in skin." (Glycation is when sugar particles lock onto cells, incorporating those in skin, and cause them to get contorted and quicken the breakdown of collagen.) What you find in the mirror: loss of brilliance, progressively perceptible lines, and skin that doesn't look as supple. Trying too hard with carbs and dairy has been connected to skin break out also.

Rather, eat an even eating regimen brimming with non-prepared, healthfully thick nourishments (think green veggies, crisp natural product, yogurt, lean protein, in addition to nuts and seeds) to ensure you skin stays without breakout, supple, and on point.

Proper use of hand Sanitizes

2020-03-22T14:44:00.003+06:00

When should I use hand sanitizers?
This page is for informational purposes and is intended to address shortages of alcohol-based hand sanitizers associated with the COVID-19 pandemic.

Soap and Water

• Before, during, and after preparing food

• Before eating food

• Before and after caring for someone who is sick

• Before and after treating a cut or wound

• After using the bathroom, changing diapers, or cleaning up a child who has used the bathroom

• After blowing your nose, coughing, or sneezing

• After touching an animal, animal food or treats, animal cages, or animal waste

• After touching garbage

• If your hands are visibly dirty or greasy

Alcohol-Based Hand Sanitizer

• Before and after visiting a friend or a loved one in a hospital or nursing home, unless the person is sick with Clostridium difficile (if so, use soap and water to wash hands).

• If soap and water are not available, use an alcohol-based hand sanitizer that contains at least 60% alcohol, and wash with soap and water as soon as you can.

* Do NOT use hand sanitizer if your hands are visibly dirty or greasy: for example, after gardening, playing outdoors, or after fishing or camping (unless a handwashing station is not available). Wash your hands with soap and water instead.

Abs Workouts

2020-03-22T13:16:00.004+06:00

Get a flat belly fast with our huge collection of our abs workouts and abs exercises. Start with the Strong Sexy Abs workout video (a reader favorite!), or target your abs with one of our killer abs exercises. No time? No worries -- we've got plenty of express abs workouts too.

Abs might be made in the kitchen, but that doesn't mean you should skimp on working your core altogether. Core work has many other benefits: It improves posture and athletic performance, curbs lower-back pain, and helps with your heart and digestive system. (See: 7 Benefits of a Strong Core.) In other words, challenging your core is a necessity—and this routine does just that.

Grokker expert Kelly Lee leads this workout to build core strength and trim your waistline. Paired with a HIIT or circuit training session, it'll deliver the results you've been dreaming of along with the added benefits. You'll be feeling it the next day, but work through it twice a week for a month and you'll definitely notice a difference. And if you still want more (though, we're not sure you will), try this Vinyasa yoga sequence for an added challenge.

Equipment Required: Dumbbells (optional—for advanced)

Workout Overview

Complete 5 sets, alternating between two exercises:

Set 1: Russian twists and crunches
Set 2: Cross crawl and reverse sit-ups/wood-choppers
Set 3: Side jackknives and side planks
Set 4: Hand to leg V-ups and supermans
Set 5: Leg lifts and toe touches

Here 2 minutes abs workouts video :

The 7-Day Diet Plan for Weight Loss from 'The Biggest Loser'

2020-03-22T13:10:00.000+06:00

If there's a breakfast burrito and chips and guac included, you know it's going to be good.

Just in case you need to hear this: You don't need to lose weight. Not to be happy. Not to fall in love. Not to get the job of your dreams. If you want to lose weight to get healthier? Great. Just know that body size isn't the end-all, be-all of determining your health. Feeling good and taking care of your body is the goal—and that can look like a lot of different things.

But if you want to make some healthy changes to your diet or if you want to lose some fat, committing to a diet plan can really help.

To help you get started, The Biggest Loser nutritionist Cheryl Forberg, R.D., designed this seven-day diet plan for weight loss, which is just like the one that helps the competitors slim down. With this easy-to-follow plan, you're sure to feel refreshed and lose weight (if you want to!) in no time. (Want a longer plan? Try the 30-Day Clean-ish Eating Challenge.)

7-Day Diet Plan for Weight Loss

This is no deprivation diet: You'll eat three meals and two snacks daily, plus each dish packs a filling balance of 45 percent carbohydrates, 30 percent protein, and 25 percent healthy fats. (More on that here: Everything to Know About Counting Your Macros) When it comes to drinks, Forberg recommends sticking to no- and low-cal picks like coffee, tea, and water.

And to accelerate weight loss and build a healthy and strong body, The Biggest Loser trainer Bob Harper suggests doing 60 to 90 minutes of moderate exercise four times a week. (Also read this: How to Build Your Own Workout Routine for Weight Loss)

Monday

Breakfast:

1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes
1 slice whole-grain toast
1/2 cup blueberries
1 cup skim milk

Snack:

1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries

Lunch:

Salad made with: 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low-fat vinaigrette (check out these other Buddha bowl recipes too.)

Snack:

2 tablespoons hummus and 6 baby carrots

Dinner:

4 ounces grilled salmon
1 cup wild rice with 1 tablespoon slivered toasted almonds
1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan
1/2 cup diced cantaloupe topped with
1/2 cup all-fruit raspberry sorbet and 1 teaspoon chopped walnuts

Tuesday

Breakfast:

3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk
2 links country-style turkey sausage
1 cup blueberries

Snack:

1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans

Snack:

1/2 cup fat-free cottage cheese with 1/2 cup salsa

Dinner:

1 turkey burger
3/4 cup roasted cauliflower and broccoli florets
3/4 cup brown rice
1 cup spinach salad with 1 tablespoon light balsamic vinaigrette

Wednesday

Breakfast:

Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans, diced onion, diced mushrooms, and salsa
Quesadilla made with 1/2 of one small corn tortilla and 1 tablespoon low-fat jack cheese
1/2 cup diced watermelon

Snack:

1/2 cup fat-free vanilla yogurt with 1 sliced apple and 1 tablespoon chopped walnuts

Lunch:

Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar, and 1 tablespoon low-fat Caesar dressing
1 medium nectarine
1 cup skim milk

Snack:

1 fat-free mozzarella string cheese stick
1 medium orange

Dinner:

4 ounces shrimp, grilled or sauteed with 1 teaspoon olive oil and 1 teaspoon chopped garlic
1 medium artichoke, steamed
1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon fat-free honey mustard dressing

Thursday

Breakfast:

1 light whole-grain English muffin with 1 tablespoon nut butter and 1 tablespoon sugar-free fruit spread
1 wedge honeydew
1 cup skim milk
2 slices Canadian bacon

Snack:

Yogurt parfait made with 1 cup low-fat vanilla yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola

Lunch:

Wrap made with 4 ounces thinly sliced lean roast beef, 1 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard
1/2 cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing

Snack:

8 baked corn chips with 2 tablespoons guacamole (try one of these guac recipes)

Dinner:

4 ounces grilled halibut
1/2 cup sliced mushrooms sauteed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans
Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette
1/2 cup warm unsweetened applesauce with 1/4 cup fat-free vanilla yogurt,
1 tablespoon chopped pecans and dash cinnamon

Friday

Breakfast:

Burrito made with: 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro
1 cup mixed melon

Snack:

3 ounces sliced lean ham
1 medium apple

Lunch:

Turkey burger (or one of these veggie burgers)
Salad made with: 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing
1 cup skim milk

Snack:

1 fat-free mozzarella string cheese stick
1 cup red grapes

Dinner:

5 ounces grilled wild salmon
1/2 cup brown or wild rice
2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing
1/2 cup all-fruit strawberry sorbet with 1 sliced pear

Saturday

Breakfast:

Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto 1/2 cup fresh raspberries
1 small bran muffin
1 cup skim milk

Snack:

1/2 cup low-fat vanilla yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear

Lunch:

4 ounces sliced turkey breast
Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon fat-free Italian dressing
1 medium orange

Snack:

Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup low-fat yogurt, and 1/4 cup sliced strawberries (Psst: Here are more weight loss smoothie ideas.)

Dinner:

4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning
1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoon grated Parmesan cheese
1 cup steamed green beans with 1 tablespoon slivered almonds

Sunday

Breakfast:

2 slices Canadian bacon
1 whole-grain toaster waffle with sugar-free fruit spread
3/4 cup berries
1 cup skim milk

Snack:

1/4 cup fat-free cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds

Lunch:

Salad made with: 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons low-fat vinaigrette
1 apple
1 cup skim milk

Snack:

1/4 cup plain fat-free Greek yogurt with 1 tablespoon sugar-free fruit spread and 1 tablespoon ground flaxseed
1/4 cup blueberries

Dinner:

4 ounces lean pork tenderloin stir-fried with onions, garlic, broccoli, and bell pepper
1/2 cup brown rice
5 medium tomato slices with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar

Does Being Positive Mean You Need to Be Happy?

2020-03-22T13:03:00.000+06:00

In today's culture, we can feel major peer pressure to appear exceedingly positive. We all want to experience those endorphins, be that perfectly "happy" person on Instagram, and surround ourselves with others who are motivated to do the same. The key is to find the authenticity and purpose to putting out those positive vibes. Don't feel distraught if you have a day when you feel less than adequate—you're not alone. Find a better mindset by knowing how to tackle these common pitfalls:

1. Expecting to never have a challenging day that gets the best of you

"Why can't I be happy all the time? I have coworkers who pull it off successfully." The truth is, no one is positive all the time. A placebo-controlled study demonstrates people are happier after three months of completing exercises targeting positive emotion. The goal is to be mindful, teachable, aware, and willing to learn the lessons each day brings. The true masters of happiness seek to find the balance in everything, even in whatever appears to be kicking up dust in our lives. The positive way to evaluate those not-so-positive days is to realize it is just that: one day. Learning to erase the chalkboard and starting fresh with each new morning will give you the ability to encounter contentment and happiness more often.

2. Holding the misconception that positivity equates continual happiness

As discussed, we are going to encounter the ebb and flow. The key isn't whether you see the glass as half empty or half full. It's knowing it's refillable. Your life isn't a measuring cup, it's an ever-evolving entity. When we expect to be in a certain frame of mind or mood, those expectations can paralyze us. When we become flexible we learn to be gentle with ourselves when needed. This develops passages to learn new things about ourselves.

3. Feeling stressed-out by the pressure of being positive

The key is to begin with small affirmative goals and allow yourself to build the muscles of positivity in stages. You don't get those killer glutes without the work, and fortifying your mind is no different. You have a lifelong task of reprogramming to work on. Be patient with yourself throughout the process of retraining your brain, automatic thoughts, and reactions.

4. Comparing yourself to others

This is one of the quickest ways to feel your confidence and mood shrink. Comparing yourself to others is an illusion because you don't know, in most cases, their real-life situation or what they're experiencing in their own world. Have you heard the adage, "If the grass is greener on the other side, maybe it's because it's fake turf"? If your life appears to be falling short on the positivity projection field, maybe it's time to realign your motivation and reflect on what your truest hopes are. Take your attention away from others and focus on one area where you can create change and produce progress: yourself.

5. Feeling like your positivity isn't genuine

Does your pursuit and portrayal of happiness leave you feeling like a fraud? Take off the mask of expectation of what you wish to be or feel you should be. If it's not authentic, it's robbing you of energy. Fine-tune your roadmap for reaching your goals by getting rid of thoughts that don't feel true to you.

Taking the time to reflect on the motivation for your positivity pursuit will get you back on the path. Being aware of the potential pitfalls enables you to correct your direction before you fall, allowing those strides to grow longer, stronger, and more sure-footed with every step.

6 Vitamin C Benefits You Need to Know About

2020-03-22T13:01:00.000+06:00

"Vitamin C plays an essential role in maintaining good health," says Balz Frei, PhD, a leading vitamin C researcher and director of the Linus Pauling Institute at Oregon State University in Corvallis. "It's required for life." Why? Your cells need vitamin C to do their jobs properly, plus it has antioxidant properties to protect them from damage. Unfortunately, our bodies don't produce it, so grab a glass of orange juice and read more about the benefits of vitamin C.

It Helps You Lose Weight

You burn 30 percent more fat during a bout of moderate exercise when you have adequate levels of vitamin C compared to someone who has low levels of the vitamin, according to the Journal of the American College of Nutrition. The theory? Vitamin C aids in the pathways that regulate fat oxidation, energy expenditure, and energy intake—all things that help with weight loss. When levels are sufficient, your body can do its job more efficiently.

How to Make Homemade Sugar Scrub

2020-03-22T12:50:00.002+06:00

With just a few minutes of time and two simple ingredients, it's easy to make homemade sugar scrub. Bonus: It's a perfect last-minute holiday gift for everyone left on your list!

Sugar is a great exfoliator because the small crystals start to dissolve in water, making the scrub is less abrasive on the skin, says Kally Papantoniou, M.D., with Advanced Dermatology PC. Carrier oils, like coconut oil, almond oil, or olive oil, hydrate the skin and prevent moisture loss. Papantoniou recommends coconut oil during the winter months because it maintains a barrier to protect skin from the harsh weather. Mixing in a few drops of essential oils can enhance the sensory experience, and each kind provides different benefits for the skin. Try lavender oil for a relaxing effect or tea tree oil to combat acne.

How to Make Homemade Sugar Scrub: The Recipe

Ingredients

1 cup granulated sugar

1/2 cup organic virgin coconut oil

Optional: drops of your favorite essential oil

Steps

Mix sugar and oil in a bowl—if you need to melt the coconut oil to a liquid state, make sure it isn't too warm or it will dissolve the sugar. Then, add more sugar if you desire a coarser scrub. Once you reach the desired consistency, add 10 to 20 drops of your favorite essential oil. The scrub can be used on your body 2 to 3 times per week.

The Truth About Germs

2020-03-22T12:46:00.003+06:00

Can you really catch a nasty bug from sitting on a public toilet seat or walking barefoot in a gym locker room? Unfortunately, yes, but there is a lot you can do to protect yourself. “Eighty percent of infectious illnesses like colds and flu are transmitted by contact. Good habits like washing your hands frequently can dramatically reduce the number of pathogenic, or illness-causing, germs you’re exposed to,” says Philip M. Tierno Jr., Ph.D., director of clinical microbiology and immunology at New York University Medical Center in New York City and author of The Secret Life of Germs (Pocket Books, 2001). We asked the experts for their tips on ways to stay healthy in the five most germ-ridden places.

Gym
Wear flip-flops in the locker room and shower. This warm, damp environment is a breeding ground for fungi and viruses that cause conditions like athlete’s foot and plantar warts.

Put a towel on the locker-room bench before you sit down. If you're naked, you could pick up a bacterial infection like impetigo, which appears as coin-size patches of tiny blisters on the skin, or tinea cruris, a fungus of the genital area that causes an itchy, red rash, according to Tierno.

Sit on a towel instead of directly on the equipment. Clothes protect your skin to some extent; this helps even more. Infection-causing organisms can live on the equipment's surfaces and contaminate exposed skin.

Take a shower after your workout. It will wash away any bacteria or viruses you may have come in contact with. Also avoid touching your eyes, mouth, nose or genital area until you've washed your hands with warm, soapy water at the sink or when you take a shower, Tierno advises. Germs can easily enter these areas of the body, and you can pick up hepatitis A, staph or respiratory bacteria from the floor mats and exercise equipment (especially free weights, which are handled quite frequently).

Nail Salon

Don't shave your legs before a pedicure. An outbreak of 110 bacterial skin infections in 2000 was traced to the whirlpool footbaths at a nail salon. Women who shaved beforehand were at greater risk, because shaving can nick skin and irritate hair follicles, making it easier for bacteria to enter the body. Also, be sure to ask how the foot spas are cleaned. The salon should drain and disinfect them between customers, according to the California Board of Barbering and Cosmetology.

Check to see if tools are sterilized. Metal instruments should be immersed in disinfectant or heat-sterilized in a machine called an autoclave. Bring your own disposable implements, like emery boards and nail buffers. "If they're used on different people, these tools may spread nail fungi, staph bacteria or viruses," warns Rick Lopes, a spokesperson for the California Board of Barbering and Cosmetology.

Make sure licenses are displayed. This indicates that employees have passed exams on sanitation and safety.

Public Bathroom

Put paper towels or a disposable liner on the seat. "It's not a complete barrier against germs, but it's an added measure of prevention," explains Tierno. You could get a bacterial infection if the seat has traces of sloughed-off skin cells or urine and fecal matter.

Flush and run. "When you flush, a fine mist filled with viruses and bacteria ranging from hepatitis A to E. coli and salmonella may be sprayed up to 20 feet away," says Tierno.

Wash your hands properly. The most effective method, according to the Centers for Disease Control and Prevention: Wet your hands, apply soap, rub vigorously for 15 seconds, and rinse.

Restaurant

Choose your salad bar carefully. "Look for one with small containers of food that are constantly replenished. The frequent turnover helps curb unhealthy bacterial growth," explains Robert Gravani, Ph.D., a microbial food-safety expert and professor of food science at Cornell University.

Don't eat directly from communal plates or cartons if you’re with a group of people. How many times have you seen someone lick her fingers before reaching into a bag of movie theater popcorn? This may transfer salivary and skin germs like strep and staph, as well as cold, flu and stomach viruses. Pour the food directly onto your own plate or into another bag or cup instead.

Wash your hands before eating-especially if you've just handled money. A recent study found that 7 percent of dollar bills may be contaminated with staph or other bacteria. Carry an alcohol-based hand sanitizer in your purse and use it when you don't have access to soap and water. Rub your hands together until the gel evaporates.

Mall

Try on swimsuits overyour underwear. Those removable strips provide little protection against fecal bacteria or viruses like herpes, says Tierno. (If someone with an open lesion tried on the suit earlier, you could pick up the virus.) "Organisms on the fabric can easily enter your body if you're naked," he explains. Even bikini-cut panties serve as an added barrier.

Test makeup-counter samples on your hand or wrist. If you apply them to your eyes or mouth, you may pick up cold sores, conjunctivitis or eyelash lice from the previous shopper, according to Mary Jo DiMilia, M.D., an assistant clinical professor of medicine and pediatrics at Mount Sinai Medical Center in New York City.

Wear socks when you try on shoes. The insides of shoes can harbor athlete's foot fungus and plantar wart virus as well as other people's sloughed-off skin cells, which may contain bacteria, according to Tierno.

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