67 Scientific Ways to Lose Weight

67 Scientific Ways to Lose Weight

food- weight lossHere is what you might have observed if you have been trying your best to shed off those unwanted pounds: It is not easy! Even more challenging is the part where you have to make an effort to be consistent in what you are doing in order to stay healthy. Where in the world are you gonna get the motivation and perseverance to achieve your ideal weight goals?

One step at a time or one day at a time is the popular adage to work on and employ in building healthier habits. Changing one little thing daily from your usual unhealthy routine can slowly help you make bigger changes in the long run. However, what works for one individual may not be as effective for the other and this is also true in your case. So here is a wealth of weight loss strategies to explore and discover as to which ones will be most effective for you.

1. Put contrast to your plate.

Have you noticed how the color of the plates in restaurants closely match the color of the food being served? Well, the main purpose is to make sure that you enjoy the food and yes, eat more. So what do you do when you are trying to lose weight? Of course do the opposite and use contrasting colors for your plate and food to distract you from eating too eagerly.

2. Keep snacking.

Enjoying your snacks in-between meals is not really a bad thing especially when you munch on the right stuff. You see, your metabolism can slow down if you keep a low calorie diet and skip snack time. Avoiding snacks altogether may be helpful for obese individuals but based on research, skipping meals during the day then gorging on a full meal during night time can spell disaster on your bodily system. This can wreak havoc on your insulin response and put you at risk for Diabetes. So forget about starving yourself and eat healthy snacks in between even healthier meals.

3. Examine the perimeter.

Look over the entirety of the grocery store first before finally deciding to go down and up the aisle to choose which ones to buy. This way, you’ll see the corners for the healthier choices. The nooks of these stores typically are for meat, fish and fresh produce while the aisles on the inner part are for the processed food items. Scanning them first can help you locate these corners so that you can limit the unnecessary pre-packaged food in your basket.

4. Fill up your fridge.

Make it a point to stock your refrigerator with healthier produce, grains and meat. Fill your freezer with frozen vegetables mixes or mixed berries. If you have all these readily available, you might think twice about dining out because you already have ingredients for a healthy meal in your home. Also, this will enable you to save money.

5. Don’t skip breakfast.

If you skip breakfast, chances are you will binge-eat later in the afternoon or in the evening during dinner. Adhere to a schedule that includes eating a breakfast filled with protein to ward off the unhealthy mid-morning snacking.

6. Make your own meal.

If you eat out in a restaurant, chances are you will be served a meal in huge portions and when it is all finished, it can lead to increase caloric intake. It would be wiser to make your own meal at home so that you can control the ingredients and the sizes. You can gradually make the change by starting off with those healthy meals in just 12 minutes or less, like a healthy quesadilla.

7. Organize your pantry.

Arrange your pantry to show the healthier items more than the pre-packaged and processed food. Put those at the back ends of the cupboard and showcase the healthier ones, like the pasta from whole grain, nuts and beans. Remember, just smelling or seeing food can already stimulate your cravings!

8. Do the restaurant style serving.

Changing the style on which you serve your food can do wonders in reducing those calories. Instead of piling up all the casserole, salad and breadbasket on the table, leave some food out of reach in the kitchen. Once you’re done with eating, pause and think first if you do want another helping.

9. Make use of those small plates.

The logic behind this is that if you have smaller plates, it will lead to smaller portions. Conversely, using 12-inch plate will make your brain associate that the white unoccupied space with being less satisfied, thus prompting us to eat more.

10. Snack a bit before you dine out.

Dinner with friends? Have a light snack like an apple or probably a cup of yogurt just before heading out so that you don’t tend to eat more while enjoying with your peers. Make it sure to grab for good kind of protein as research reveals that an afternoon’s small snack of say, Greek yogurt, could bring about increased satiety and reduced hunger, and thus, less eating during dinner.

11. Freeze up those that you will not be serving.

Out of sight, out of mind—holds true for food as well. Once you’re done preparing your meal and have served yourself with a hearty portion, pack the rest of it right away and store in your refrigerator. Research shows that once food is not in sight, you will less likely try to have that second serving.

12. Think twice before you grab a second helping.

The faster we eat, the lesser time we are giving our brain to realize that we are already full, so pause before you reach out for that second serving. It would be best to stand up and go for some short walk before deciding to have that second helping or move to that sinful dessert.

13. Chew your food slowly.

It may not be suitable to your fast paced profile, but chewing slowly can do wonders. Eating slowly gives your brain and body time to realize you’re already full, thus preventing you from eating more.

14. Don’t eat while you are watching television.

Eating while getting hooked on your favorite series can bring about unmindful eating, which in turn makes it easier to just forget about how many cookies or chips you’ve already eaten. Watching those commercials of fast food, sugar-laden drinks and fried food will also stimulate hunger and prompt you to go to the fridge or dial the delivery number.

15. Include vegetables in your diet.

For a long time now, eating vegetables has been a recognized way of living in the pursuit of protecting oneself against obesity. Not only are these nutritious, but they add bulk and fiber to the diet. Add vegetables to your ordinary meals, like using spaghetti squash as a substitute to the typical grain pastas, or mixing pureed veggies to your casseroles or oat meals.

16. Resist all kinds of temptation at any cost.

Like literally. If you see tempting food, you are more likely to gobble it up. Seeing that cookie jar even if you’re not hungry can prompt you to grab a cookie. Making it a habit to veer away from sight of food if you’re not hungry can train your brain to decide rather than letting your eyes call the shots.

17. Grab only a portion.

Instead of grabbing a whole bag of those yummy but unhealthy chips, try getting only a fistful or go ahead and measure out one serving size and then sealing and storing the rest. This way, you will see what you were planning to shove to your mouth, making you mindful. Or better yet, try those snacks which only have 100 calories that will enable you to enjoy the whole thing with lesser calories.

18. Choose protein.

More protein in the diet equates to greater sense of fullness, so it would be wise to increase one’s protein intake. Also, it provides building blocks for muscle growth. Don’t limit yourself to animal sources though as there are many plant sources of protein as well.

19. Get packed up on the fiber.

Not only will fiber enable you to feel fuller longer, but it adds bulk to the diet, enabling you to have healthier motility. So seek out at least 5 grams per serving of fiber and practice snacking on some high-fiber food like baked apples and oatmeal.

20. Go for the healthy fats.

Yes, there are healthy fats and to make a balanced diet, one should allot a portion, albeit small, for this kind. Instead of using butter and oil, try replacing them with avocado, banana or applesauce. Acquire the healthy fat—the polyunsaturated and monounsaturated —from fish, nuts, coconuts, coconut oil and olive oil.

21. Stay away from simple carbohydrates.

The ones considered as simple carbohydrates are found in most food available in the market today— pastries, white bread, refined sugars in carbonated drinks and candies. They are called simple because they provide energy readily but do not have vitamins plus minerals and fibers. They cause an immediate rise in blood sugar but the feeling of fullness do not last, making you grab another serving, and another and another. Instead, choose the complex carbohydrates like whole grains that give you energy and fullness for a longer time, cutting of extra cravings.

22. Stay away from added sugar.

If you add another heap of sugar to your everyday drink like on milk or coffee, it can increase your risk for obesity and cardiovascular disease. Try avoiding added sugar and stick to ones in their natural forms, such as sugars in vegetables, whole grains or fruits.

23. Go for simple swaps.

Simple substitutions can do wonders in cutting calories. Try replacing sour cream with Greek yogurt, prunes instead of butter or an Americano for your favorite latte.

24. Forget about frying and slow down on the oil.

Instead of pouring cooking oil, you can try using non-stick spray or rubbing oil with the use of paper towels to give it a lighter coating.

25. Eat fruits more than drinking your usual fruit juice.

Don’t be deceived. Eating a fruit is a far cry from drinking fruit juice. You not only miss out on the vitamins. Apparently, you do not get the same amount of fiber as eating the real fruit. An apple fruit juice, for instance, has twice the sugar but 7 times less the fiber than the actual fruit. Or try some Lemon water.

26. Chew a mint-flavored gum.

Chewing a minty gum will not necessarily lessen your big appetite, but it will indeed keep yourself busy while preparing your food or socializing amidst a tempting array of appetizers. Research show that even though this practice has limited effects on weight reduction, it can lessen one’s cravings for sweets and minimize hunger in between meals. Also, chewing a mint-flavored gum has added benefits of waking you up as well as decreasing anxiety.

27. Spice it up using cayenne pepper.

Adding cayenne pepper on everyday food such as scrambled eggs will definitely boost metabolism by increasing fast oxidation. Likewise, it can decrease one’s craving for salty, fatty or sweet food.

28. Satisfy your cravings from time to time or occasionally.

Yes, you heard it right, but there is emphasis on the word, “occasionally”. Affirm the cravings you have instead of exhausting all means to push them away, as this can just lead to binge eating in the latter part. Veering away from a food will just make it even more enticing. After a few bites and you still can’t stop? Try using imagery like thinking about a satisfying activity to quell those desires to continue eating. Studies show that these can actually minimize the intensity of the food cravings.

29. Don’t eat all of it.

As mentioned, restaurant portions are bigger than what you cook when you eat at home. So before you make that first bite, make a deliberate effort to cut the portions in half and save it for tomorrow. You’ve not only cut down on your calories for that meal and but you will also have something to look forward to.

30. Have a sip before grabbing a bite.

Drink at least one glass of water before starting a meal. This will make you feel full faster, cutting down on those would-have-been added calories. Gulp down on a mid-meal break to give your brain some time to sense satiety.

31. Enjoy a cup of green tea.

Green tea has been recognized for its most sought-after ability to metabolize unhealthy fat. Couple this with weight training and this can very well be a powerful duo for potential fat loss. You may add slices of lemon to pump up the flavor, and you’re good to go.

32. Drink plenty of water.

Instead of reaching for that sugar-laden energy drink, dry plain water. It not only helps one feel full thus eat less, but it significantly increases the resting energy consumption, the amount of calories one burns if he sat around and do nothing all day. Conversely, lower intake of water is linked to increased body fat and blood pressure.

33. Be more conscious about your liquid calories.

Make healthier choices on the fluids you take by being mindful of what you put on your glass. Instead of airing carbonated drinks with a hearty meal, try gulping on plain water. Drinking these sugar-laden beverages increases one’s risk for obesity.

34. Watering down on your favorite drinks.

This may sound like its undesirable to some, but it can actually help. Slowly adding in more water to your juice can help keep the flavor but not the added sugar. Also, increasing water consumption instead of drinking sweetened beverages is linked with smaller chances of weight gain.

35. Say goodbye to the booze.

Alcohol has plenty of calories and drinking inhibits healthier eating habits, such as ordering pizza and other greasy food to combine with beer.

36. Use those sexy, thin, and tall glasses.

Looks are everything on this one. If you have a craving for juice or maybe a cocktail, then ask for it to be served on a thin and tall glass instead of a short one. Studies show that people tend to pour less on tall or narrow glasses when compared to their short counterparts. In this way, you will have more chances of drinking less.

37. Brush after eating.

After dinner, immediately brush your pearly white teeth. Wanting to keep that fresh breath will ward off pre-bedtime or midnight snacking.

38. Plan and succeed on your goals.

Impractical and far-fetched weight loss goals can actually slow down the long term ones, so make realistic objectives first to usher in those fitness transformations for real.

39. Keep a positive attitude.

Don’t punish yourself if you took a bite of that sinful cake. Instead, prod yourself to stand up and continue working on your weight loss goals by saying positive statements. “ I’m proud to say that I chose healthier food choices today, “ or “ I have the power to control my eating,” can change our way of thinking towards food.

40. Its all about portions and control

Portion control is a very dependable strategy in weight management, but it has never been easy. One tip is to use visuals to imagine portions, like 3 ounces of chicken is like the size of one deck of cards or a 2 inch circle of pasta that is uncooked will make a whole cup if cooked.

41. Think before you eat.

Be mindful of what you eat because how satiated we become after a good number of hours of having eaten does not just depend on how much you have ingested, but how much you “think” you have actually eaten.

42. The importance of meditation.

Stress eating can surely break your weight loss objectives, but one way to ward this practice off is to do meditation, employing techniques such as breathing and muscle-relaxation. This can help stress eaters deal with their own emotions rather than immediately taking it out on food.

43. Mantras to motivate you.

Remind yourself constantly with motivating statements such as, “You can do it!”, “ Push yourself harder!”, or “ A thousand miles begins with a single step!”. They do not cost a dime and they get an important message across.

44. Add, don’t subtract.

So instead of focusing on decreasing your intake of pre-packaged food and sweets, try putting your energy into adding more vegetables, eating more fruit and drinking more water. If you make a habit of this, in just a few weeks’ time, your brain and body may actually just crave for healthier choices without you having to exert so much effort.

45. Ward off stress.

Apparently, stress can indeed induce imbalances and will set you out to satisfy your cravings to make you feel better. Instead of instantly taking it out on a big chocolate bar or a box of honey-glazed doughnuts, think about effective but healthy ways you used to de-stress before. May it be going out for a run or listening to music, resort to approaches that will not lead you to destructive behaviors.

46. Have your end in mind.

The maxim, “What your mind can perceive, the body can achieve,” also holds true for weight loss, so spend time visualizing what you desire to attain. Studies show that repeatedly thinking about achieving your exercise goals, such as running a 21k or increasing your weights by 2 lbs, can actually boost performance.

47. Change your habits one at a time.

Concentrating on less can help one achieve more. When you want to change a habit, having several ones to alter can be overwhelming, so start with one and exhaust all your energy towards achieving it. Make clear cut guidelines on how this can be achieved.

48. See the bigger picture.

Don’t punish yourself if you ate one too many sweets after several months of being on track with your desired diet plans. Do not focus on your error but on those changes that you already achieved. Derive every learning you can on your mistake and start anew tomorrow.

49. Have adequate amounts of sleep.

Research show that lesser hours of sleep is associated with increases in appetite as well as slower metabolism of sugar. So, bank up on sleep and do away with distractions in the evening that can ward of sleepiness.

50. Connect with others.

It’s always better to start on a goal with support from family and friends.

Connecting with others via online communities, such as in Facebook and Twitter, can help you motivate yourself. Sharing goals online can help one feel that you are actually accountable for these plans, thus providing an impetus for adherence. Becoming a Beachbody Coach is an amazing was to stay accountable, get and provide motivation and stay surrounded by like minded individuals.

51. Write it down.

This will enable you to monitor what you eat, like using a journal or food diary. Seeing it written down also helps people adhere to their healthy practices as well.

52. Utilize some health apps to monitor your progress.

This can be a better alternative to just plain writing it down. You can use different applications to help track calorie intake and daily activities. Again, having these can help people be more mindful of their choices and regulate behavior to work to their desired end.

53. Wear it too!

Having a wearable is a convenient and effective way to help you track your steps every day and adjust your movement as the need arises. Go get one for yourself.

54. Take a photo of your food.

This will help you in remembering your meal for your food diary. A recent study conducted show that documenting your food by taking photos of it has a greater effect on developing good food choices as compared to written diaries alone.

55. Pump up the volume.

Research shows that listening to upbeat music can increase your pace and movement. It can also serve to distract you if you are on that intense grueling gym routine.

56. Prevent injuries.

Don’t be too overzealous to start exercising and forego with warming up. This practice will likely lead to injuries that may prevent you from continuing your exercise.

57. Go for the free weights.

Choosing free weights like doing squats with a pair of those dumbbells can activate more muscles effectively, which can help increase the calories you burn.

58. Functional fitness routines.

Doing functional exercises is associated with increase in balance and strength. It also helps decrease the risk for injury. Moving more muscle adds to its growth which increases metabolism and help burn more fat.

59. Don’t be limited by your limitations.

You don’t have to enroll in a weight training gym or maybe run a track to have a good workout. You can use a one set of dumbbells, your own body weight and a neighborhood playground to get you going.

60. Have caffeine before exercising.

Sipping on coffee before working out can actually slow glycogen depletion and encourage breakdown of fat as fuel first, thereby boosting exercise endurance.

61. Find a fitness buddy.

Having a partner, may it be a friend, a coworker, or a family member, not will make exercise more fun, but his or her presence will increase accountability. Having or becoming a Beachbody coach is a great way to have some workout buddies.

62. Don’t rely on monitors.

Exercise machine monitors may not always be all that reliable since they can sometimes reflect a higher value for calorie burned, giving you false sense of accomplishment and can even lead you to become lax on your workout regimen.

strength training results63. Strength Training to the rescue.

Strength Training will not only give you muscles. More often that not, it can increase your resting metabolism as well. It will just take a number of weeks and you will already get to see the results of your hard work. Hammer and Chisel is a great program.

64. Do High-intensity interval training (HIIT).

This is a combination of periods of training that is very intensive with some periods of low to moderate training. It boots metabolism and burns even more calories than a steadied stream of workout of longer duration.

65. Pump up your bedroom adventures.

Intense bedroom activities can burn up to sixty calories in a quick 30 minutes. Add to that, it can reduce stress levels as well as reduce your blood pressure.

66. Stand up more and enjoy it.

Sitting more hours during the day has been associated not only to obesity but as well as poor body mechanics and chronic pain. Instead, try standing up on your workstation to get that circulation going smoothly and burn those unwanted calories.

67. Move more.

Indeed, the equation for weight loss is moving more and eating less. Moving more is not just limited to time spent in the gym, but it also means deciding consciously to take the stairs or parking farther from the entrance.

140 Everyday Uses for Coconut Oil

140 Everyday Uses for Coconut Oil

coconut oilYou must have heard a lot about it but coconut oil does not have to be a miracle oil or a cure-all for it to work wonders in people’s lives. You will be surprised to know that some individuals have turned to it for almost anything and everything they have thought it can make better. And so, you will find that it can be great for the hair, skin, your overall health, weight loss, diabetes, wrinkle prevention, soap making, and even cooking.

The fact that it is extremely versatile and beneficial is more than enough to make it worth your while. You will find that some will work for you while others will not, but you can certainly take advantage of its many uses. Here are 140 helpful uses for coconut oil in your daily life:

1. Teeth and bones. Coconut oil helps in calcium and magnesium absorption that it leads to better teeth and bones development.

2. Breastfeeding. Mothers who consume 3 and a half tablespoons of coconut oil on a daily basis have an enriched milk supply.

3. Digestion. Coconut oil contain saturated fats that aid in the control of fungi and parasites that typically cause indigestion or irritable bowel syndrome.

4. Insulin support. It supports the secretion of insulin as well as the utilization of blood glucose in the body; great for diabetics and non-diabetics.

5. Nose bleeds. Coconut oil helps prevent nose bleeds caused by extreme cold or heat. Put it on your nostrils to strengthen the capillaries in your nasal passages.

6. Stress reliever. Relieve stress by massaging some in your head in a circular motion. The natural aroma will soothe you and relieve you of your stress.

7. Lung function. Coconut oil can enhance the fluidity of various cell surfaces in your body including the lungs.

8. Nutrient absorption. Vitamins A, E, D, and K are examples of fat-based nutrients that can be easily absorbed by the body through coconut oil.

9. Improved mental cognition. Coconut oil allows medium chain triglycerides to pass the blood-brain barrier freely and makes available an alternate energy source for improvement in mental cognition.

10. Weight management. The saturated fats in coconut oil also aid in keeping cravings at bay and facilitating weight loss.

11. Cholesterol levels. It attends to individuals with high cholesterol levels by improving the “good” cholesterol to “bad” cholesterol ratio.

12. Colds and flu. Coconut oil relieves colds and flu by acting as an anti-inflammatory and anti-microbial agent.

13. Diabetes. Take it to stabilize blood sugar levels as well as tone down cravings especially for sweets.

14. Age spots. Apply coconut oil to help fade traces of age spots or liver spots.

15. Baldness. When combined with rosemary, lavender, thyme, grapeseed, jojoba oil, cedar wood and some cayenne pepper, coconut oil massaged on the scalp can activate cell regeneration in the affected area. Apply thrice a day or before bedtime.

16. Body scrub. Enjoy an all-natural body scrub with salt and coconut oil. Simply rub then rinse off for that smooth skin and healthful afterglow.

17. After shave. Coconut oil is perfect for razor burns. Help your skin to heal after a shave without clogging your pores.

18. Sun burn. Get instant relief from sun burn by rubbing a generous amount of coconut oil in the affected area.

19. Bruise. Bruises tend to heal faster when applied with coconut oil. Redness and swelling will be reduced.

20. Bug bites. Coconut oil can provide you relief from bug bites by getting rid of the burning and itching sensation. You will see that the healing process will be faster.

21. Stretch marks. It ain’t no magic cure, but coconut oil can help nourish the skin especially damaged areas.

22. Eye cream. Use coconut oil as a day or night cream around the eyes. Apply it on the lids at night. Also dab under the eyes to soothe eye bags or puffiness and help minimize wrinkles.

23. Facial wash. Make your own natural face wash by combining equal parts of coconut oil with almond oil, castor oil, olive oil and avocado oil. Wet your face with water, rub in the mixture, then leave it on for at least 2 minutes before rinsing.

24. Hair treatment. Coconut oil has been proven great for hair that it can be found in a number of commercial products. But one tablespoon alone of this versatile oil is enough to deeply penetrate the hair from roots to tips as a treatment.

25. Lip balm. It will soften your lips and its got about SPF 4 as well for protection against the sun.

26. Massage oil. Definitely, your massage session will never be the same without coconut oil. It seeps deep through to soothe those tired limbs and moisturize your skin.

27. Nipple cream. It can be real nourishing for those dry, sore, or cracked nipples. You can put coconut oil on a cotton ball and leave it on.

28. Acne. Here is an acne skin fix that will deal with that oily T-zone or oily skin. Apply a pea-sized amount of coconut oil to your skin so it gets moisturized, reducing stimulation of your oil glands in the process and prevents clogging of pores that eventually cause acne.

29. Cradle cap. Baby’s scalp can be dry but coconut oil can help nourish it until the cradle cap is eliminated. Gently massage oil on his or her scalp everyday.

30. Dandruff control. Moisturize dry skin and relieve the symptoms of dandruff by allowing coconut oil to seep into your scalp. This will help control the secretion of oil that is one of the leading causes of dandruff.

31. Hair defrizzer. Do you have wavy or curly hair and you want it straightened out? You can rub some coconut oil between your palms and finger comb it through your hair from the scalp to the tips.

32. Deodorant. As a standalone, coconut oil can be an efficient deodorant. Mix it with cornstarch or arrowroot powder plus baking soda and you have a more effective combination.

33. Scrapes and cuts. To speed up the healing process for bruises, apply coconut oil on the wound and it will repair the damaged tissues and form a protective layer against bacteria, dust, and virus.

34. Moisturizer. Most lotions in the market are water-based and tend to dry out the skin more. Meanwhile, putting on coconut oil all over, including your face and neck, will truly moisturize the whole body.

35. Lubricant. Yes, coconut oil is your all-natural lubricant that is safe for personal use.

36. Make-up remover. No need for a separate make up remover as you can just swab a cotton dipped in coconut oil to your face and you have a chemical-free beauty trick.

37. Pre-shave treatment. To prepare your skin from forthcoming damage resulting from shaving, generously apply it to the area.

38. Diaper rash. Dab baby’s bum with coconut oil to protect it from or as a safe relief from diaper rash. You can leave it on overnight and it won’t irritate the skin.

39. Skin conditioner. Coconut oil provides that much desired relief from various skin problems including eczema, psoriasis, and dermatitis.

40. Swimmer’s ear. Too much exposure to water especially frequent swimming can infect the ears. In this case, you can mix coconut and garlic oil together then use it as ear drops. Let it stay for 10 minutes and do it as often as twice to thrice a day. Alleviation comes within 1-2 days.

41. Tattoo recuperation. For new tattoos, coconut oil can help speed up your recuperation as well as prevent the onset of infection. For old ones, utilize it like a moisturizer to maintain the vividness of the pigments.

42. Toothpaste. There are many ways to do a toothpaste recipe but the simplest is mixing coconut oil with baking soda. Put some on your toothbrush and enjoy a natural sensation.

43. Wrinkle cream. Coconut oil is great for wrinkle prevention. It can even help reduce wrinkles that are already there. When applied often, it will strengthen those connective tissues or the skin that has sagged. You can still bring your youth back.

44. Hay fever and allergies. Rub some coconut oil inside the nostrils to allow the pollen to cling to the oil. This will give you quick relief.

45. Circumcision. It can help hasten the healing process.

46. Decongestant. To congest from allergies or a cold, rub oil in a massage-like motion on the chest then under the nose.

47. Genital warts. On its own, genital warts may go away after two years but within that time period, an application of topical coconut oil can be a big help.

48. Chewing gum remover. Rub oil over the chewing gum that could be stuck on the hair. Let it seep for 30 minutes then roll the gum over to get it out.

49. Goo remover. The paste should consist of baking soda and coconut oil. Apply the mix to the targeted area then let it soak for a few minutes. Scrub it off using any brush or sponge.

50. Insect repellent. You will need peppermint oil extract mixed with coconut oil to start. Rub it on exposed skin to keep mosquitoes or insects away. Safe way to ward them off.

51. Polishing bronze. Put a few drops of coconut oil in a cotton towel and wipe those bronze materials that need to be polished. It does not only clean but also helps deepen the color.

52. Polishing furniture. Just add a few drops of lemon juice with coconut oil and you can use this mixture to polish wood furniture.

53. Soap making. Coconut oil makes an effective pure base and it also add hardness to the soap. This is the component that breaks down grease and oils.

54. Heartburn. Taking 1-2 teaspoons of coconut oil can help coat your stomach and provide soothing relief from this condition. It also eliminates that bitter after taste.

55. Eczema and psoriasis. Rub coconut oil on affected areas to moisturize the skin. Coconut oil can also provide antibacterial action to prevent secondary infection caused by bacteria or fungi.

56. Shinier coat for dogs. Need a healthier shine for your dogs? Give 2 teaspoons to dogs weighing less than 30 pounds and 1 tablespoon if they are above this weight. This would moisturize their skin to give them a more lustrous shine.

57. Kitchen appliances lubricant. Spread a thin layer over the blades of kitchen appliances to keep them smooth and sharp. Ensure that you store them in a cool, dry place so that the layer stays firm and adherent.

58. Eyelash enhancement. Apply a few drops of coconut oil to your eyelashes every night. The proteins in the oil help with the growth and moisture content of the hair.

59. Bicycle chain grease. If you are an environmentalist and still want to keep your bike chain running smoothly, you can spread a thin layer of coconut oil on this part.

60. Ringworm. This typically presents as O-shaped patches with raised scaly borders that expand peripherally and clear centrally. To fight this, rinse the affected area with coconut oil 3 rimes a day, after cleaning it with water and patting it dry.

61. Makeup brush cleaner. Dip those brushes in a glass filled with melted oil, making sure that the oil coats them thoroughly. Remove the old product by swirling the brushes on a wash cloth or paper towel, rinse with warm water then dry.

62. Grease baking pans. Spread coconut oil on the pan before baking to ensure that the product does not stick to it.

63. Maintain lawn mower blades. Clean first the lawn mower blades then apply a thin film of coconut oil. This will prevent grass from sticking and clumping together, making the blades work more smoothly.

64. Give plants a shine. Apply few drops of coconut oil on your favorite plant’s leaves to not only make them look healthy, but to also prevent dust from sticking to them. Reapply as needed to keep that lasting shine.

65. Cheekbone highlighter. Emphasizing those cheekbones makes one more attractive. This can easily be done by applying a few drops of coconut oil like any other cream. This will give you a beautiful and natural glow.

66. Oil for door hinges. Creaky door hinges can be disturbing and annoying. Stop this by rubbing a few drops of coconut oil on the hinges to stop the noisy squealing.

67. Beard/Mustache shaper. Style that beard by putting a bit of coconut oil to outline your desired shape.

68. Unstick a zipper. Avoid those embarrassing moments when you can’t get your zipper up by applying a few drops of coconut oil on the jammed zipper. This should get it to glide easily.

69. Clean sap. Get that sticky sap out from your treasured clothes by rubbing a few drops of coconut oil on the stain and rinsing afterwards with warm soapy water.

70. Slick your snow shovel. Snow clumping on your shovel when you are trying to clear your pathway can cause

coconut oilthe shovel to weigh more. To avoid this, spread a thin layer of coconut oil over the shovel. Reapply at least 1-2 times a week.

71. Dust repellent. Avoid dust from collecting on surfaces such as wood or dashboard by applying coconut oil and allowing it to dry. Contrary to popular belief, dust will not stick to the surfaces. It will also give a nice polished look.

72. Prevent plastic ware stain. Stains on these wares are bothersome. To prevent this, apply a thin layer of coconut oil and allow it to dry. This will make cleaning up easier and it also prevents the discoloration from setting in.

73. Prevent Split Ends. Applying coconut oil provides the fatty acids important to reduce breakage. Just apply a few drops to affected ends to avoid oily hair.

74. Homemade teething “gel”. Rubbing coconut oil over the gums helps lessen irritation that comes with teething. You can add cloves to coconut oil to add an analgesic effect.

75. Food poisoning relief. Mix 2-3 tablespoons of coconut oil with a glass of orange juice every day. This mixture not only has antiviral but also antimicrobial effect that can combat even food poisoning.

76. Rust remover. To remove stubborn rust from metals, just spread a few drops of coconut oil over the area, allow it to sit for 1-2 hours and rinse with warm water. Clean with a soft cloth afterwards and see the results!

77. Ease osteoporosis. Coconut oil has potential anti-oxidant properties that can combat the oxidative stress on bones, making them brittle. Studies have also shown that coconut oil can increase bone volume.

78. Reduce fine lines. Worried about wrinkles? Coconut oil has fatty acids that increase collagen cross linking that can lessen the appearance of fine lines. Just apply a few drops of coconut oil on those fine lines twice daily and see the difference.

79. Remedy for dry canine nose. Rub a drop or two on your dog’s nose to lessen the cracking.

80. Improve circulation. Drinking coconut oil increases the level of HDL or the “good cholesterol” which neutralizes the effect of high levels of LDL or the “bad cholesterol”, which is the one that makes blood more viscous. This in turn, improves circulation. Start with drinking ½ tablespoon a day, increasing it to 1 tablespoon.

81. Addition to baby’s bath. Keep baby’s skin smooth and supple by adding a few drops of coconut oil to his bath. Not only will it moisturize but also relieve rashes, bites or scrapes, too.

82. Add-on to sunscreen. Coconut oil has only an SPF of 4-6, so it cannot stand alone. However, when added to sunscreen, it can help moisturize skin and even prevent peeling and itching.

83. Prevent angular chelitis. Manifestations of Angular Chelitis includes cracks and splits in the corners of the mouth, a conducive environment for fungus growth. This can be prevented by rubbing a few drops of coconut oil in the affected area 2 to 3 times daily.

84. Breath Freshener. Gargle a teaspoonful of coconut oil until it melts, swishing or swallowing after. Coconut oil has antibacterial properties that can get rid of the bacteria that cause bad breath.

85. Prevent and soothe hangnails. Applying a few drops of coconut oil around the edges of your nail keeps the surrounding skin moisturized and soft, preventing hangnails. It has also anti-inflammatory properties that can lessen the pain.

86. Detail your Car. You can use coconut oil to keep the interior shiny and reduce the appearance of little scratches on your car’s paint.

87. Cleaning dogs ears. First wipe the external ear of your dog with a moist cotton ball, and then gently rub in some coconut oil to help keep the skin itch-free and moisturized.

88. Ink cleaner. Don’t fret over those nasty stains ink stains on your hands. Just rub a little coconut oil, allow it to stay for 2 minutes, then wipe with a clean dry cloth.

89. Lessen a dry, hacking, cough. A dry hacking cough can be caused by an irritation of the throat. Swallowing a teaspoon of coconut oil can help coat the throat and protect it from irritants such as dust. It is especially effective over water, which only causes temporary relief.

90. Preserve eggs. Coat the eggs with a thin film of coconut oil to extend its shelf-life. The oil prevents the shell from being degraded by oxygen, even up to 3 weeks after storage, comparatively more effective than using glycerol.

91. Add-on to toothpaste. Tired of your old toothpaste? Add flavor by mixing coconut oil to baking soda as your DIY toothpaste. This not only has antibacterial properties, but can whiten teeth too.

92. Retainer of mouth guard cleaner. Just rub a little bit of coconut oil into your retainer or mouth guard after rinsing it at night to make use of its antibacterial and antifungal properties. It will not only help keep it clean, but it will also give you a pleasant taste in your mouth.

93. Bee sting soother. Apply a few drops on the affected area after removing the stinger. It will reduce the inflammation. You can also add a drop of lavender essential oil to add to its soothing effect.

94. Eye bags remover. Before going to sleep, rub a little coconut oil under your eyes to lessen puffiness and the dark color around your eyes when you get up I the morning.

100. Fade age spots. Want to lessen the appearance of age spots? It’s easy. Just apply a few drops of coconut oil on these areas daily to help fade them.

101. Constipation relief and prevention. To prevent constipation, you can take a tablespoon of coconut oil every morning. Remember to take this on an empty stomach. For acute constipation, take 2 tablespoons.

102. Dry nostrils. Dry nostrils predisposes to irritation. To prevent this, rub a few drops of coconut oil on the internal part of each nostril to help moisturize them.

103. Summer day dog treats. On a hot summer day, give your dog a cool treat by mixing some peanut butter with coconut oil, then freezing it into cubes.

104. Aromatherapy. You can mix a variety of essential oils to coconut oil to help ease stress or nausea. Some mix peppermint and eucalyptus to relieve headaches and tension, and citrus fruits such as lemon or lime to alleviate nausea.

105. Reduce hair balls. Anecdotal evidence supports the use of coconut oil to reduce hair balls. Just rub a tad amount of coconut oil on your cat’s paws to also improve digestion.

106. Popcorn topping. Melt a little coconut oil and top it on your popcorn. You may add a pinch of salt to give it more flavor.

107. Replacement for butter on toast. Want a toast with a twist? Spread some coconut oil, instead of butter, on your toast and taste the difference.

108. Prevent lice. Dip a fine-toothed comb on coconut oil and run through hair to remove lice and nits.

109. DIY vapor rub. Just mix coconut oil with peppermint essential oil and rub it beneath your nose or chest when you feel nasal congestion. It’s a natural and effective way to clear out stuffiness to help you breathe and sleep better through the night.

110. Base oil. Coconut oil is definitely a good base oil as its consistency and texture enables other components to stick together, like in lip balms, lotions and body butters. Add to that its’ amazing moisturizing and antibacterial properties.

111. Cutting board conditioner. Moisten a soft cloth with coconut oil, wipe the board and allow it to stay for 15 minutes. Wipe with a new cloth to see the results. You can also add a few drops of lemon essential oil to help hasten the removal of odors.

112. Aids absorption. Fat present in coconut oil has been shown to help in the absorption of vitamins, minerals and amino acids

113. Gum health. Just mix a drop of oregano with coconut oil and apply on gums.

114. Hair growth. Apply a few drops of coconut oil to promote hair growth.

115. Treat yeast infection. Anecdotal evidence supports the use of coconut oil to eradicate yeast infection. Dip a tampon on coconut oil and insert it for a few hours.

116. Prevent flaky elbows. Rub a few drops of coconut oil on elbows to moisturize and prevent cracking and flaking.

117. Soothe hemorrhoids. Apply topically daily to soothe hemorrhoids.

118. Soothe itchiness. Especially on areas with chicken pox lesions, applying a thin amount of coconut oil can help soothe itchiness.

119. Coffee creamer. Coconut oil acts as an emulsifier when added to coffee.

120. Treatment of burns. Apply to affected area to promote healing and prevent scarring

121. Avoid passing of smelly gas. Foul gas comes from an imbalance in the gut bacteria. Taking coconut oil, which has a mild anti-microbial property, can re-establish the healthy normal flora

122. Prevent cancer. Coconut oil has been shown to exert properties that can prevent breast and colon cancer

123. Reduce risk (or effect) of alzheimer’s. Studies show that 2 teaspoons daily can improve cognitive function in those with this condition.

124. Energy booster. Some can vouch that taking coconut oil boost mental alertness and increase energy and stamina.

125. Canine atopic dermatitis. Give your dog ½ teaspoon a day, increasing it to 1 tablespoon for a dog weighing 40 lbs and up.

126. Avoid chlorine exposure. Apply a thin film before swimming to avoid too much chlorine exposure

127. Promote nail growth. Apply on cuticle to stimulate nail growth

128. Soothing Body Balm. Mix shea butter with coconut oil to make that soothing body balm

129. Exfoliating body scrub. Coconut oil serves as a base in this body scrub. You can easily make one by melting down some coconut oil and mixing with sugar. Allow to cool.

130. Leather polish. Clean the leather first then apply a small amount of coconut oil with a circular motion. Buff with a soft cloth afterwards.

131. Soap scum remover. Put a small amount of coconut oil to the soap scum then allow to stay for 20 minutes. Brush with a sponge afterwards.

132. Season cast iron pans. Spread a thick layer inside the pan and allow the coating to stay in the oven for an hour or two under 250-350 degrees Fahrenheit. Remove the pan, let cool and wipe out excess oil.

133. Small motor lubricant. Apply a few drops of melted coconut oil to lubricate small motors, such as on blenders.

134. Cracked paw pads. Rub a small amount on the affected paw to moisturize it.

135. Arthritis pain relief. Massage a small amount to affected joints 1-2 times a day to relieve soreness.

136. Athlete’s foot treatment. Coconut oil has anti-fungal properties. Wash, thoroughly dry and apply daily on affected area.

137. Sore throat remedy. Take a small amount of coconut oil to coat your throat and to provide a soothing remedy.

138. Detangler. Smooth out those tangles by massaging with coconut oil, letting it sit for 2-3 minutes, then combing them out.

139. Cracked heels. Apply on affected area as coconut oil moisturizes and softens skin

140. Flaky scalp treatment. This does not result from having dandruff, but having a dry scalp. Applying coconut oil can provide moisture to stop this condition.

16 Reasons to Enjoy Lemon Water Each Morning

16 Reasons to Enjoy Lemon Water Each Morning

lemon waterMost of the time, staying healthy can be tall order. It will demand a lot from you and might seem difficult to follow through. The good news is that, there is this one health routine that is very easy to do but will give you so much in terms of overall wellness. Ayurvedic philosophy states that it is important to adapt a routine that will build your body’s resistance against diseases rather than tear it down and make you sick in the long run.

Drinking water in the morning before you do anything else is deemed healthful, but adding lemon to the water will pump it up to the next level. Those who have been into this habit have felt the huge difference. For one, the refreshing taste would jolt you up and awaken all your senses. It also helps kick start the body’s detox process and digestion. As you know, lemons are a great source of Vitamin C plus calcium, potassium, iron, fiber, antioxidants, magnesium and enzymes. Here are 16 reasons to get into the Lemon Water Habit each morning:

1. Good for digestion

The stomach’s juices has a similar set-up with lemon juice so that the latter aids with digestion. Lemon juice loosens and then flushes out the toxins in the digestive tract. As a consequence, it relieves you of indigestion, bloating, and heartburn. It also helps facilitate regular bowel movement especially in the mornings. Finally, it is very useful in hydrating the colon, stimulating bile production and infusing water into the stool.

2. Immune System Booster

Because lemon juice contains lots of Vitamin C, you will find that you will be less prone to flu or colds as your immune system is made stronger to fight against diseases. Aside from Vitamin C, iron can also boost the immune system and as you drink more lemon juice, you are actually improving your body’s ability to absorb more iron through the foods you eat.

3. Hydration therapy

Eight to ten glasses a day is required for the body to stay hydrated. This is especially called for during summer when the temperature can be really hot. While plain water is ideal, most people could not keep up with the requirements because they tend to get bored with it and go for unhealthy drinks instead to quench their thirst. On the other hand, lemon water offers you that healthy and yummy alternative that gives plain water a twist of tangy flavor without compromising your health in the long run.

4. Energy Supercharger

When you have lemon water in the morning, you are sure to feel supercharged and energized throughout the day. Your mood will likewise improve and you will be motivated by the positive vibe.

5. Skin Beautifierlemon

As people age, they are confronted with a lot of wear and tear inside and outside of the body. Fortunately for you, lemon water will provide you with a rich source of antioxidants that prevent free radicals from causing damage on your skin. Without this kind of protection, the same free radicals will attack your skin and cause premature aging. Meanwhile, the Vitamin C in lemon water will also help in maintaining your skin’s elastic properties to delay wrinkle formation and minimize blemishes.

6. Inflammation Reducer

When there is inflammation, it is sure that there is also uric acid built-up. Conversely, removing uric acid from joints would mean reduced inflammation for you. Drinking lemon water increases that ability to get rid of the uric acid that causes the inflammation.

7. Helps with Weightloss

Lemons do not have a direct effect on weight loss but it can definitely speed it up and give you long term effects. When you have lemon water in the morning, you will find that you will experience less hunger pangs as it makes you feel full after drinking it. Because of this, you will not be tempted to eat snacks between meals. Importantly, it also boosts your metabolism.

8. Your Body’s Alkalizer

You know of lemons as sour and you might think that it could be acidic because of this. The opposite is true however. Lemons are actually one of the best food sources that can alkalize your body. It is important to alkalize the body because excessive acids could cause obesity, inflammation, and major diseases such as diabetes, Alzheimer’s and cancer.

9. Cleansing Agent

Drinking lemon water implies cleansing your whole body. It flushes out the toxins that build up and cause havoc at the cellular, tissue, and organ levels. Further, lemons stimulate the liver to produce the enzymes that will help it work efficiently. It is diuretic so it also rids the urinary tract of toxins. Bacterial growth is discouraged as the pH levels are changed. If you often suffer from urinary tract infection or UTI, then lemon water can provide you relief. Finally, lemons also help in cleansing the colon.

10. Antiviral and antibacterial properties

Lemons are well-known for their antiviral and antibacterial properties. You can depend on them to provide you relief from sore throat. Just like apples, if you drink lemon water everyday, it is certain to keep you away from the doctor.

11. Mucus And Phlegm Minimizer

People who are into a lot of dairy, say those who are fond of drinking cow’s milk, become more prone to mucus production. To avoid this, you can choose to go dairy-free altogether. However, if you are not ready to give it up, you can count on lemons to help lessen the mucus and phlegm formation.

12. Breath Freshener

Lemons, as they are, are strong with their citric acid. So although they contribute to your general oral health, they cannot be taken undiluted. Thus, it is not advisable to simply brush your teeth directly with lemons as this can erode your teeth’s enamel. This is where lemon water comes to the rescue because a glass fights bacteria in the mouth and freshens your breath.

13. Brain Power Booster

Lemon water is great for your brain too! It contains high levels of magnesium and potassium and it promotes nerve and brain health. As such, it can help you combat stress and fight off depression. You will become more focused on the job and it will feed you with mental clarity. It is ideal for students and those who have highly-stressful or demanding careers.

14. Anti-cancer

The antioxidants in lemons do not only protect you against skin aging. More importantly, it helps in reducing the risks of developing different types of cancer. Because cancer cells thrive in an acidic environment, lemon water helps by neutralizing acids. Needless to say, alkalizing your body would mean stopping cancer cells from growing or allowing it to develop in the first place.

15. Caffeine alternative

If you are one of those who have developed an aversion to caffeine due to its high acid content, lemon water can help you wean off your coffee addiction. Instead of coffee, try lemon in lukewarm water in the morning and it will boost you up in the same way without giving you stomach cramps or headaches.

16. Body Salts Replenisher
Working out makes you feel refreshed and perked up afterwards. However, with all the effort you have exerted, workouts can cause an imbalance in the salt levels of your body. Replenish those body salts and restore the balance by drinking lemon water after your workouts.

Lemon water practically benefits your whole body inside and out – from your skin, to your mouth, to your digestive system, and your brain. There is no reason for you not to drink it daily. Besides, all you need is half a lemon squeezed in lukewarm water each morning and you will be good to go. Kick start a new healthy habit today!

12 Healthy Foods to Help Get Rid of Love Handles

12 Healthy Foods to Help Get Rid of Love Handles

get rid love handlesDieting is not starving. When the intention to go on a diet is to shape up, then starving yourself is not the smart path to take. In fact, it will only cause more trouble as the hunger pangs will haunt you and force you to eat more. This is especially true in getting rid of your love handles. You know that you have to eat so you can nourish the body but it is the kind of foods you eat that will make the difference.

Your goal then is to consume food that will fill you up, nourish you and curb grievous cravings. These are sources that have been derived from major food groups and supply you with enough energy through the day. They are rich in protein, healthy fats, and fiber. This way, you only provide the body of what’s essentially required and avoid adding unnecessary calories. They have to taste good too so you will have the motivation to see it through. Here are top 12 foods that will help you get rid of those undesirable love handles.

1. Chia Seeds

Chia seeds are like magic seeds. They absorb water and then grow 12 times bigger, making you feel full for hours. They are hydrophilic foods that’s why they can provide your body with this special property. Aside from this, chia seeds are your abundant source of healthy fats, iron, and fiber. Its quite versatile too that you can add it to practically anything whether its your hearty meal recipes or power beverages.

2. Heart-healthy Hemp Seeds

Hemp seeds has launched a fight against heart disease and this was backed up in a study published in the Nutrition & Metabolism journal. It protects your heart by bringing down blood pressure and cholesterol levels. It is one of the leading plant-based sources for the 9 essential amino acids.

3. Quinoa for Weight Loss

Quinoa is also a seed and when its cooked, it works like a grain. Just a cup contains a good 8 grams of protein and about 2.5 grams of soluble fiber. Through a study done by the American Society for Nutritional Sciences, it was discovered that quinoa seeds are great for weight loss as they make you feel fuller and less hungry for hours. Consumption of quinoa likewise helps in reducing your blood sugar levels.

4. Rich Lentils

Lentils are just tiny legumes but they are a rich source of the elements that will help you get rid of your love handles and supply you with other essentials. They are low in carbohydrates but high in fiber so they really facilitate speedy weight loss. Specifically, a cup of lentils provide you 24 grams of the good carbs, 16 grams of fiber, and 18 grams of protein. In addition, they are so rich in iron, folate, and magnesium that they can be a substantial addition to your regular diet.

5. Low Glycemic Chickpeas

Chickpeas are the kind you can count to keep your energy up all day. They are quite slow to digest and this means that you won’t get hungry and crave for food too often. Aside from these, they will complement your weight management goals because they are of low glycemic index. Slowly but surely, a serving of chickpeas a day will help you say good bye to your love handles.

6. Fully Satiating Brown Rice

Brown rice is so filling that it is every vegan’s best friend. It is known to be healthier compared to the regular white rice so it is a good option for those who are used to rice as their staple. But staple or not, brown rice is a good food to consume if your goal is to shed off your love handles. A cup will give you 3.5 grams of fiber and 5 grams of protein. It will likewise lower down your blood glucose and insulin levels. They are easy on the pocket so you can have delicious brown rice in your meals often.

7. High Protein Almonds

Almonds are not only yummy nuts but are most popular for their wholesome fats. What most people are not aware of is that these nuts are also high in protein. And so if you enjoy a cup of almonds, your body will equally benefit from a heavy 30 grams of protein. Not only that, it is an abundant source of vitamin E, omega 3 fatty acids, riboflavin, fiber, calcium and niacin.

8. Pumpkin Seeds for Snacks

Cutting in-between meals can be a challenge when you are trying to lose weight especially when you are used to having snacks. Pumpkin seeds offer a relieving solution as they are great to have for a filling snack and will support your goals in trimming down your love handles. Not only that, a cup of these seeds are fiber-rich and can give you 12 grams of protein. Among other foods, pumpkin seeds also impart to you the broadest array of Vitamin E.

9. Energizing Black Beans

In general, beans have high complex carbohydrates and fiber content. As a result, they make you feel energized and satiated the whole day. In particular, consumption of black beans help improve one’s resistance to insulin. The same was supported in a 2011 study that concluded that black beans allows for a good protection against obesity.

10. Light-hearted Kale

One cup of raw and chopped kale is a good source of fiber, vitamins, and minerals. It contains 1.5 grams of protein as well. Kale is a non-starchy type of vegetable so they can add some volume to your usual meal without making it too heavy on the stomach.

11. Eggs Galore

Eggs are the easiest to prepare and have a host of health benefits to help you combat belly fat. For one, they are an abundant source of protein, healthy fats, vitamins, and minerals. Next, they are so substantial that you will tend to feel full longer than usual. Thirdly, your metabolism speeds up when you have eggs as part of your meals. Finally, eggs minimize your sweet cravings and keep you off sweet-smelling desserts.

12. All Powerful Spinach

Should you decide to give up snacks altogether, spinach is proclaimed to be the perfect choice. It is going to wean you off your cravings so you won’t gain extra weight from in-between meals. According to Professor Charlotte Erlanson-Albertsson of Sweden’s Lund University, spinach has a key compound known as thylakoid that prevents hunger pangs and ultimately, helps you avoid adding more pounds to your belly.

Looking for an amazing supplement that contains Chia, Quinoa, Spinach, Kale and over 70 healthy ingredients? Check out Shakeology.







12 Reasons to Date A Woman Who is into Fitness

fitness girlHave you ever dated a woman who works out on a regular basis?

These ladies like to sweat it out and in the process, they do not only beautify their bodies but improve their mental agility as well. They are sexy inside out so you will look forward to having sensible conversations with them. They are most appealing because they realize the importance of staying healthy and living life full of energy.

So yes, they are a great catch – they are the kind of girlfriend material you’ll be more than happy to introduce to your family or friends. You will realize that you will not only have a fit and active lady, but will also enjoy a healthy and satisfying relationship with her. Here are 12 reasons to finally date that woman you have been checking out at the gym:

1. She is almost always at her best

The thing about exercise is that it triggers a lot of positive things in the body. For a woman who frequents the gym, this means that a rush of endorphin’s is in constant supply. A boost of these happy hormones implies lower stress levels for this lady. The Department of Exercise researchers at the University of Georgia confirmed that working out is three times better at minimizing anxiety compared to resting. Consequently, you can expect her to be cool, unfazed, and collected.

So when you date this girl, she will be in a good mood most of the time. She will also rub off on so you will experience the same type of moods. Her energy will be off the charts and if you rub her the wrong way watch out for her right cross. (just kidding) 🙂

2. She values time and prefers to make productive use of it

Time is important for this sexy babe because she learned the discipline from her tightly scheduled workouts. Just a minute means a lot since she can already do a number of reps in this short time. She is typically well-organized with her schedule as she has to make sure that she can squeeze in her gym time.

Going out with a woman who frequents the gym involves her arriving at your date on the dot. She can have short-term and long-term plans that will be beneficial for the relationship. Yes, you can rely on her to have great time management and planning skills.

3. She is determined and ready to go the extra mile

Just when you think she is about to give up, this toughie for a woman would never back down on a challenge. In fact, she feels more motivated when the going gets tough. She simply refuses to let anything get in the way of accomplishing her tasks and goals including becoming optimally fit. Her consistent exercise schedule tells of her sense of commitment. No matter what, she will see it through and this includes your relationship. She will always be there for you come rain or shine. Slacking off is not in her vocabulary.

4. She is independent and strong on her own

When you have to be somewhere equally important, she will understand if you can’t be there to help her out. Of course physically she will never be as strong as you are,(maybe) but she also knows how tough she can be on her own. It will certainly give you peace of mind knowing that your woman can be independent.

5. She is sharp and smart

Remember that your workout bombshell shapes up her body and sharpens her brains with every bit of sweat. Spark’s Revolutionary New Science of Exercise and the Brain found that after a gym session, a health buff’s intellectual abilities revs up and is able to assimilate new vocabulary words much quicker by 20%. Make that a regular 3-month workout routine and you have a learning and memory boost.

At the University of California, Los Angeles, studies were made through the Brain Injury Research Center. One research work presented that intensive exercise routines resulted in a significant increase in the levels of a brain-derived protein that is responsible for higher thinking, decision making, and learning.

You are totally gonna learn some new words from her at Scrabble and proudly play side by side with her on trivia night.

6. She digs real food like you do

Her diet is composed of highly nutritious food that is in tune with her fitness goals and you are sure to enjoy eating with her. She won’t be starving herself when you guys are out on a date and might even know how to prepare great-tasting meals for the both of you.

7. She is into a whole lot of self-improvement

The primary reason for her working out is mostly self-improvement and it doesn’t stop there. Because she has a lot of great things going for herself, she can’t help but share the good vibes and inspire others as well. It’s gonna be contagious and you will love it too.

8. She is as well-coordinated as a profitness girl 2
Physical coordination is one of this girl’s best assets. If she is pumping Beachbody workouts, (like Hammer and Chisel) then agility becomes her second nature. While you sometimes fall speechless to her charms, she will stand grounded and tall.

9. She is a ball of energy

You might wanna go and workout too in order to keep up with this girl. Her energy levels are so high, she won’t get easily tired. She looks and feels younger – ready to take on the world. The regular workouts fuel her 24 hours a day and add more years to her youth.

10. She will trade your night with the boys for her beauty sleep

She isn’t the clingy type and she would gladly goad you to have fun with your boys for a night out, poker night, tequila night, or whatever it is you do with your crew. She won’t mind because she has to have her deep slumber for the next day’s workout. So don’t bother her during her workout times.

11. She’s a stunner from all angles

The one thing you are sure to love about dating a girl who works out is her imperfectly perfect looks. You can look at her from behind, right in front, or on the side and she will still look gorgeous. Who would not want that in a woman?

12. She’s bound to make the relationship strong

Since she will be spending most of her time exercising, you can’t help but join in the fun. As you sweat together and reach your fitness goals, the bond between the two of you is strengthened.

A fit babe is everything you need and want. Go date one!

7 Tips to Get More Sleep

7 Tips to Get More Sleep

get more sleepSleep is one of the most essential needs of the body but is also the most taken for granted. A lot of people think that they can get away without sleeping enough hours and then notice how it adversely affects their performance in real life. In the long run, they suffer mentally, physically, and yes, even sexually as the body deteriorates and make them feel weak. There is an effort to sleep more hours but because the body has been used to just 3 to 5 hours of sleep, it is a challenge to get back to the required 8 to 10 hours.

The positive effects of sufficient sleep are backed up by research. In a study conducted at Stanford University, the athletes who had 10 hours of sleep at night exhibited a significant increase in their performance. Meanwhile, at the University of California, Berkeley, a research indicates that healthy sleeping habits give more opportunities for the brain to recharge and make room for new information.

So what to do to get back to your healthful sleeping pattern? Here are 7 practical tips:

1. Give age old tricks a chance

There is no harm in trying out a few sleeping tips that have been there for ages and have been effective for many. Who knows, it might work very well for you. For instance, you can try sleeping by 10:00 PM and see if that will prompt your body back to its regular sleep patterns. Also, if you drink coffee,  try to have your last cup at least 6 hours before bedtime so the caffeine will be out of your system by the time you need to catch some Z’s.

2. Check out safe and natural sleeping aids

There are a number of products in the market that you can explore to help regularize your sleep patterns. Melatonin is one and supplementing with this hormone can be helpful if you happen to have low levels of the same in your brain. What might also work for you is Valerian root. It stinks a bit but could work like a charm and put you to sleep soundly. The important thing to remember as you give these a try, however many there are, is that you have to make sure that they are safe to use and do not have any undesirable side effects. You are bound to find that one supplement that will be the answer to your sleepless nights.

3. Personalize and customize others’ sleep advice

You are not alone in your sleepless struggles and there are many out there who have done their research too and finally found their slumber heaven. It is advisable to give them a shot but the strategy is to make their recommendations work for your side of reality. Individual differences can make others’ tips sound weird but you don’t have to throw them out altogether.
For example, if the suggestion is to make your bedroom clutter-free so it becomes a calming place, you do not have to follow this to the letter. Some creative people live and sleep more soundly a midst all the clutter that cleaning it up might just not work. What is it that would make you feel calm and sleepy though? Is it playing soothing music? Painting your room light blue? Putting the lights off while turning on your bedside lamp? Or utter darkness? The trick is to get the essence of all the valuable suggestions they have and see how you can make it possible for you. Try different variations, it could be fun.

4. Turn off all electronic gadgets

The love for technology can be addicting. You can spend hours just enjoying role playing games or simply watching funny videos on your Facebook news feed. And yes, it can definitely keep you awake all night and disturb your sleeping patterns. Or, you will end up sleeping late and wake up groggy with no energy to do anything.

Ideally, it would be great to make your bedroom a gadget-free zone so there are no distractions around you. They say that the glowing screen and magnetic waves from these electronic gadgets put your circadian rhythm out of balance. Make it a point then to turn them off or keep them out of your reach. Shutting them off would mean clearing your mind and finally finding peace as you fall into deep slumber.

5. Tone them down

Are you the type who would be willing to give it all up just to lull yourself to sleep? If you are, how strong will you be in your conviction and how many nights are you gonna last? Let’s face it, an average American would not survive without his or her mobile devices. During the day, it is used for communicating with the world or for entertainment. At night, it can become a white noise machine or a planner to jot down important tasks to be done for the next day. Most even use it as an alarm clock, so it can be very difficult to give it up altogether just like that!

A good alternative then would be to tone it down on the electronic gadgets. Say, bit by bit, you can lessen using both your iPhone and iPad before going to sleep. When you receive a call or a text and the notifications would sound, you will automatically grab your phone whether you are already sleepy or not. If you have a bedside table, then your tendency would be to check if there is a text or not when you happen to wake up hours before your alarm clock rings. However, putting your phone in a place where you would need to stand up from bed just to get them could imply that you would be too tired or lazy to get it and just go back to sleep then.

Either way, the point is to minimize use so you will be prompted to doze off early. This you can apply for other things that take too much of your time before going to bed. Check what you have in your room or the activities you have that keep your mind busy instead of helping you drift off to dreamland.

6. Choose a relaxing exercise or activity

Some people exercise early morning, within the day, after work, or at night. To make you flake out easy, what’s recommended is to do your workouts at night. The idea is to have the physical activity and subsequent cool-down to make you feel loosened up afterwards that you would easily fall sleep. But what if the opposite happens and you end up feeling more alert and energized after all those exercises? Personally I workout in the morning and sleep like a baby so you will have to mess around with this to see what works best for you. There is no 1 size fits all approach. If you looking for an amazing workout be sure to check out Hammer and Chisel.

If you can relate to this then it means that your typical workout may not be the right sleep-inducing technique for you. You have to find that type of physical activity that knocks you to bed after. Yoga might work for you. Aside from other healthful benefits, it can help make you feel relaxed enough till you catch some shuteye. The laid-back series of stretches can relax your muscles. Also, ujjayi breathing or matching your movements with your breathing demands focus on your part. This in turn will take your mind off all those things that distract you and like a good meditation, relax your mind as well. From there, sweet slumber is just around the corner.

Go ahead and see which exercise will do the trick for you. The goal is to do the one that’s relaxing enough before bedtime.

7. Relieve yourself of the pressure to sleep

Most of the time, if you have been having a hard time getting yourself to doze off or if you think that you are experiencing insomnia, you will feel pressured to fall asleep immediately. It is highly suggested in this case that you forgo of this pressure as it will only worsen the insomnia. Worries about your life in general plus worrying about not being able to sleep activates your brain to think instead of signaling it to rest. So if you are still awake after 10 minutes, it is best to get up as you might not be ready for sleep yet and worrying will get you nowhere.

Have you tried a a Tempur-Pedic mattress? How about a down comforter? These two sleep ‘aids’ might just counter your insomnia for real. When you already know that you can’t sleep, you just have to accept that you can’t and instead let the mattress plus comforter allow you to relax. Just lie there and enjoy the warmth. You will see that once you free yourself of the burden, you will drift off in no time.

Hopefully, when you have already tried all 7 tips, you will finally be able to enjoy the sleep that you long for. It is a lot of work but getting enough sleep is a must and it is worth the trouble. In case you experience a sleepless night from time to time, again, don’t worry. It’s not a big deal, probably just an isolated issue. When it comes to getting sleep in the real world, work on what you can change and accept what you can’t. Happy sleeping!

And also check out the info-graphic below for some tips on getting better sleep…..

tips for better sleep

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