Boost Your Fruit And Vegetable Intake

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The fact is when it comes to vegetables and fruits, many of us simply aren’t getting enough in our diets. It is very easy to cook a burger, order something for delivery, and it’s even easier to use cheap microwave meals and not even consider the consequences.

However, we really should be making an effort to improve how we eat. Not only to ensure our bodies have everything they need in terms of vitamins, minerals, and other nutrients but because it is better for us mentally and physically too.

Who doesn’t want to see a large improvement in their amount of energy, mental health, and even the bags under your eyes slightly disappearing? These are just some small tweaks you can make to pack more of the good stuff in on the daily.

Not everyone can do this without an expert on hand, so perhaps you might consider a macrobiotic counselor.

Suck it Up

This isn’t going to be easy, but unless you start changing the way you prep your food, you are actually going to struggle with this. You have to have a conversation with yourself and decide what is more important. Become dedicated to yourself and the improvements that you can see from making some slight changes to your diet. Don’t make excuses like you don’t like the taste of water, or you don’t really enjoy apples. 

Because if that’s the case, you can flavor your water, and apples are not the only fruit that you can choose from. Become dedicated to it.

Suck it Up, Part Two

One of the most convenient ways is to have a huge amount of fruit and vegetables; like a smoothie. You can make them super tropical and pack them with pineapples, oranges, mangoes, and papaya. Or you can have something super green and have a mix of apples, spinach, cucumbers, and even kiwi. You can add powders on top of your smoothies with added nutrition if you need it.

Tapas

If you are staring at a plate that is filled with vegetables and fruit and all you want to do is eat some noodles and fries, then you’re going to struggle. However, if you make the whole process more interesting and turn everything into a tapas-style meal, you are going to pick and munch a little bit more and not really notice. 

Put on a spread packed with gherkins, sliced tomatoes, artichokes, olives, stuffed peppers, and even cucumbers. Leave the bowl on the table, and as we are natural grazers, the chances are you are going to double down on your portions without even noticing.

Meal plan

This may potentially be the most important thing that you can do. Every week before you do your weekly shop and certainly before you are hungry, start meal planning. This way, you will buy the things you need for each meal, and with that in mind, you would be less tempted to grab things on the go or order takeout. There is also the option of ordering full delivery boxes with everything you need to make the meals. 


Just remember when you open your fruit and vegetable intake, you are actually doing an incredible thing for your body, and you will see the results in your skin hair and nails in no time. So dedicate this to yourself.

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How To Beat A Hangover

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Drinking alcohol is like borrowing happiness from the next day – it’s fun there and then, but the next day you have to deal with the consequences, which often involves nausea and a killer headache. Some people are pretty much immune to hangovers, whilst other people can end up bedridden for the next day just by having a few drinks. If you suffer from the latter type of hangover, here are just a few ways in which you can beat the dreaded alcohol after-effects.

Eat before you drink

Lining your stomach is always a sensible option. Eating lots of carbs beforehand is especially worthwhile – the likes of brown rice, pasta and sweet potato will help you absorb alcohol more slowly. This can make the alcohol less of a payload for your body and more of a gradual hit that the body can prepare itself for.

Drink water

Alcohol may be a liquid, but it will actually dehydrate your body. After your night of drinking, try to drink a few glasses of water before you go to bed. The day after, you should then aim to drink 2 to 3 liters if possible. This will restore your body’s water levels and beat that headache.

Consider detox supplements

For those that want something more heavy duty, there are many types of medications aimed specifically at ridding hangovers. You can even try a 24 hour detox cleanse. You may be able to find such supplements in your local pharmacy or by searching online.

Load up on vitamins

In order for the liver to detox your body, it needs lots of vitamins. Foods such as spinach, avocado, banana and egg are some of the best choices the morning after as they are full of vitamins needed to help rid your body of the alcohol. You can also try taking vitamin supplements.

Exercise

A workout might be the last thing you want to do when you’re hanging, but physical activity could be just what your body needs to help cleanse yourself of the toxins. Exercise gets the blood flowing and the lymphatic system working, helping to get rid of toxins, whilst pumping the body with feelgood hormones that make it feel less drained.

Avoid caffeine

Caffeine is just another drug for your liver to try and process – a cup of coffee the next morning might seem like a good idea for making you more awake, but it could just make you feel worse. If you’re going to have a hot drink, try ginger tea which is caffeine-free and full of nutrients that can help fight nausea. Ideally, you should never mix caffeine and alcohol during a drinking session – Jager bombs and vodka and coke are certain to make things hard work for your liver and leave you feeling miserable the next day.

Don’t mix your drinks

Different drinks contain different types of alcohol and are processed in different ways. For this reason the body has a harder time getting rid of alcohol when you’ve mixed your drinks. Stick to one drink if you can – if you’re having wine stick to white or red.

Limit your alcohol

Of course, the most obvious way to prevent hangovers is to not drink as much. Many people forget that alcohol is effectively a poison. By sticking to a few drinks or going teetotal for the night, you won’t have to deal with the dreaded after effects - you don’t always need alcohol to have a good time.

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Fundamentals of a Muscle Training Program

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There are three indispensable factors to gain muscle: nutrition, training and recovery. The basics of a muscle training program for gaining muscle is relatively simple to understand. The secret is to stimulate the body just enough to gain muscle without increasing recovery time or putting the body in a state of overtraining.

To simplify your task, I'll just introduce what worked for me and help me gain more muscle without gaining more fat. It is no secret that many men and even many women want muscular arms. The purpose of this post is not to make you huge or extremely muscular, but to give you the keys that will allow you to build muscle in the long run because that's how you will have the most results.

The problem is that the training frequency is very important for muscle mass gain and if you increase your recovery time you reduce the frequency of your workouts. On the other hand, you should also rest as much as possible. Training is the only way to finally have results.

Do three sessions a week

This allows you to train each muscle twice, while also allowing you enough rest between two stimulations so that you can rest and grow. The volume of these training sessions may also be reduced.

However, depending on the week and the number of bodybuilding sessions, you will train on different days of the week, by combining different muscle groups each week. You want to change, take your training in hand and add a few extra pounds of muscle. Intensity techniques such as series, negative repetitions and super-sets will, therefore, be decisive for your results.

If training does not challenge your muscles, you will not grow. The main mistake I made for many years is that I had a high frequency of workouts for my muscles thinking that it would promote muscle gain. Therefore, during the third, fourth and fifth weeks, you should strengthen your arms three times a week. You must only do this, and no other sport during this period.

There are many different training programs for mass gain, and here are some ways to employ them. For example, wave periodization, which consists of simply increasing weight and repetitions at each training session, seems to be superior to other forms of periodization. Each training is therefore composed of the same exercises, but each one has a part of the body which is more targeted.

The principle is quite simple, you do these movements each session. Do as many sets as you want. The first week should also be designed to train your biceps and triceps.

But the program is exactly the same, only nutrition changes. Several studies have shown that when people had exceeded their limits for several weeks, they developed their muscle mass significantly during the two less intensive weeks that followed. The extra food will therefore only be used for muscle reconstruction.

Nutrition


Your body will react to the level of stimuli that you impose on it. In the case of muscle gain, nutrition becomes even more important. Because even if your program is perfect, if you do not have a muscle-gaining diet, you're not going to get muscle the way you want.

After your workout, your muscles are ready to absorb a large number of macronutrients to rebuild themselves and become stronger. Snacks are more easily digested than a large, hearty meal and are great if you get full quickly because of a small stomach volume.

Supplement appropriately

A good supplementation is essential to gain mass. It was when I started eating properly that I started to get muscle fast. On the other hand, you may wonder, “How do I determine my calorie intake?” Well pre-packaged dinners for men like Nutrisystem should make it simple to start eating healthier as well as to lose weight.

 

This type of training requires a lot of calories but produces good results. Three traditional meals and three snacks are recommended per day. There is no secret...if you want to build muscle you will have to provide your body all the tools necessary for muscle construction and your body builds muscle through a high-calorie diet. Therefore, do not forget that to gain muscle you need to eat a lot of protein.

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Want To Wow This Summer? Eat A Balanced Diet!

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Ladies love to look great every single day, but summer is the most important season on the calendar. When the temperature rises, the clothes come off and we tend to spend more time in social situations. So, when you are out with the girls baring more skin, it’s vital to be on top of your game. Plus, there is the beach to think about when you go on an inevitable summer vacation. For these reasons, women have wondered about the best way to wow. Well, The Kashonna Files can confirm it is all about your diet. If you are a non-believer, here are the reasons why. 

Photo Credit

Photo Credit

Nutrients Make Skin Glow

A balanced diet has a range of different nutrients, from L-lysine to cod liver oil and vitamins A to D. And, all of these elements have lots of benefits for a person’s skin. Why? It’s because they contain antioxidants which improve skin tone by reducing damage to the cells. Also, they keep skin less dry and moister, so there is less chance of an outbreak of spots. And, if that wasn’t enough, they can tackle conditions such as eczema and shingles. Studies show that butternut squash is the most powerful food to flatten bad skin.

And Thicken Hair

Don’t you get jealous when you see a woman on the street with luscious locks? Well, there is no need to anymore as the same nutrients that affect your skin work wonders on hair, too. It is mainly down to lysine as this is one of the amino acids which boost the production of keratin. Keratin, in general, is a skin protector as it limits the damage of external and internal factors, such as the cold and stress. Quite simply, it is the guardian of hair, so consuming more will increase volume. Methionine, Glycine and Proline are three other amino acids to implement into your diet for hair growth.

Weight Loss

It isn’t a secret, but it is worth remembering that a balanced diet helps to regulate body weight. Of course, losing a few pounds is always a good way to look and feel good, especially in the summer. To begin with, there is less reason to be anxious about because your body has fewer flaws. Also, there is the fact that losing weight is a health benefit. With less fat in your system, all of the bodily systems and functions are more effective. This can affect everything from skin to muscle tone and beyond.

Improves Mood

It’s easy to own the physical benefits, but the mental side of a balanced diet is very important, too. Let’s face it – everyone wants to enjoy the summer. The sun is out, so are the people, and everyone is having a good time. If you are not, it will affect your appearance. To begin with, you will seem as if you have a bee hive in your mouth, which isn’t attractive. Plus, a bad mental attitude can lead to stress.

 

And, the more you have in your system, the worse your body will look this summer.  

The Top 10 Minerals And Vitamins We're Not Getting Enough Of

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In a world where the focus on our health has dramatically shifted towards it, it’s hard to comprehend why we’re still not getting the vitamins and minerals that our body needs. Partly, we are not to blame; a change in how we grow our food, from the vegetables to the animals, has meant that some of the essentials are lost without us totally realizing it. Our need to eat foods which have been processed and our desire not to wait for meals (hello, drive thru!) has also lead towards a deficit.

So what are we actually missing out on - and how can we go about reversing this?

Magnesium

This inorganic mineral is responsible for a lot happening within your body. It helps conduct the structure of all of your bones, as well as being required for the synthesis of DNA. It can be found in green, leafy vegetables and legumes, so if you’re adding these to your diet then you should be getting your RDA in abundance. Some cereal brands have also started adding it to their product to ensure that you’re getting a healthy dose in the morning.

 

Sulfur

Once upon a time, when organic farmers were the norm and you would rely on your pet cow for both dairy products and the manure to spread on your crops, sulfur was a regular part of our diet. Nowadays, with the introduction of fast farming and a whole load of change to where our food is coming from, we aren’t getting as much as we need. Sulfur helps with disease resistance, increasing enzyme production within your body to fight off any unwanted illnesses. You can buy sulfur crystals to help your body get back right, or start tracing your food; knowing exactly where it comes from and the process used to create it is a good first step to take.

 

Fluoride

We are actually getting more access to fluoride than ever before, with certain water companies adding it to our regular flow so we don’t even notice that we’re getting it. However, a lot of people are purposely not ingesting it as it’s not an essential nutrient. It helps to protect against things like tooth decay, which can be a real concern later on in life. You don’t need a lot of it - too much fluoride is definitely a bad thing, but allowing a little into your water and toothpaste will really help with the condition of your teeth and bones.

Vitamin K

This is the vitamin that is most well-known for the effects that it has to the clotting of your blood. Our blood needs to be able to clot once we bleed, else we just won’t stop bleeding - it’s as simple as that. It works hand in hand with Vitamin D, and if you have been tested for deficiency in either Vitamin K or D, you will be deficient in the other one too. It is a fat-absorbed vitamin, so you need to be eating a good amount of fat in your diet to feel the benefits from it. If you have eradicated fat from your diet entirely, then there is a high chance that your body is operating on a deficit. Vitamin K is important for the prevention of such diseases as cancer and Alzheimer’s, as well as osteoporosis and diabetes. It is naturally occurring within green plants, so ensuring that your plate is full of them either at lunch or dinner time is a great way to go about getting more of this vital nutrient in your system.

 

Potassium

Potassium can be found in so many yummy foods that it’s actually harder to avoid it than it is to remind yourself to eat foods that contain it. If you have been experiencing things like dehydration, headaches and menstrual cramps that are hurting a bit more than they normally would, this can often be attributed to a lack of potassium within your diet. It is required to keep your vital organs functioning, so the more you can get, the better. It’s famously found in bananas, but the levels of potassium in this fruit compared to avocados, sweet potatoes and wild-caught salmon is considerably lower. That doesn’t mean that you should stop eating bananas, though - they’re a natural mood-booster as they help to release the dopamine hormone, giving you a buzz.

 

Sodium

More commonly known as salt, sodium is something that we need in our diet. However, too much of a good thing can turn into being bad for your body with this mineral. The more potassium that you take in, the more it will help with the breakup of sodium in your body. We do need a certain amount of salt to help our blood flow, as well as helping our nerves and muscles to work as they should. It can be easy to go overboard, as a lot of our food already contains the RDA for salt intake. If you know that you’re not getting as much as you need, the symptoms can be quite clear; you may just be having headaches, but more severe cases can see a drastic reduction in the stability of your mental health, as well as seizures.

Vitamin C

A lack of Vitamin C can cause a condition called scurvy to occur; typically associated with 18th century sailors which resulted in bleeding gums, intense bruising and blood spots appearing on the skin, it had appeared to have been completely eradicated … until cases were reported in Australia last year. Our diets are lacking in the fruits - such as oranges - which are big providers of this natural disease-fighter.  We definitely need to be trying to get it into our systems as much as we can.

 

Iron

Iron deficiency anemia is unfortunately on the rise currently due to poor diets. This means that your body isn’t producing as many blood cells as it should. The result of this is that those who are suffering from a lack of iron are more prone to become fatigued quickly, becoming pale in complexion and having an increase of headaches. The less common symptoms include a desire to eat non-food items such as paper or clay; this is due to your body reacting in a way to get you to ingest more iron from any means possible. There are certain tablets that you can take for it (especially within pregnancy, where you may be prescribed medication by your doctor), as well as drink supplements that contain a good amount to get you back to rights.

 

B Vitamins

There’s no such thing as Vitamin B - just a whole host of vitamins that fit under the umbrella! Each one plays a very important role, mainly centered around the nervous system and the functions of the skin. Folic acid counts as a B vitamin, which pregnant women are recommended to take to help with the development of their baby. These vitamins can be found in everyday foods like dairy and cereals.

 

Vitamin E

Not much is spoken about Vitamin E, but it’s still an essential for your body. You don’t need to eat it every day, as your body is clever enough to store it for the future on the days that you have ingested a lot. It can be found in foods such as seeds and nuts, so snacking on these throughout the day can really help to boost your Vit E levels. It helps to keep your eyes and skin healthy, as well as teaming up with the other vitamins to help fight against diseases - so what’s not to love?

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5 Things To Consider When Taking Supplements

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Supplements exist to assist your healthy lifestyle and make sure you can live in comfort. It might be a case of easing the symptoms of a disorder, or simply making sure you’re equipped with the right necessities for your body. In any case, they can be very beneficial in the right circumstances. If you don’t know what you’re doing with them, though, they can be just as dangerous.

Do You Need Them?

Before you start taking supplements, you need to really decide if they are for you. If it’s an illness that could easily be made manageable with a better style of living, then maybe you should reconsider. Start going outside and exercising while eating healthily, and you may find that the symptoms go away automatically. I’m not saying that you shouldn’t take supplements, but make sure they’re a necessity first.

Taking The Right Amount

Just because these are supplements and not medicines, it doesn’t mean you can afford to take them any less seriously. When we’re prescribed medication, we’re very diligent in making sure we don’t take more than the recommended amount. That can change when it comes to supplements. Sure, with the right dose, your supplement could help to prevent the spread of bad bacteria. Take too much, though, and the effects could be damaging rather than beneficial

Side Effects

Just like with any sort of medication, side effects are a consideration that you need to think about. No-one can make any guarantees that you’ll be free of side effects when taking supplements but study them properly in advance. Make sure you know what to look out for, and talk to your doctor to ensure that they will be suitable for you. If there are any particularly bad potential side effects, this is especially important.

They Won’t Solve Everything

In an ideal world, we’d all use supplements as a replacement for medication. Putting natural ingredients in our body is always a better alternative when possible. Unfortunately, it isn’t always an option. This is another area where talking to a medical professional is the best case. Tell them about the supplements you’ve found, and see what they suggest. They’ll be able to tell you whether they are appropriate for your condition or not.

Don’t Become Reliant

When you get to a point, it’s easy to become reliant on supplements. You could go by for months taking it when you really don’t need to. Again, this all comes back to the amount that you’re taking. With the wrong amounts, it can be very detrimental to your health. At some point, you need to stop and think about how many supplements you are taking. Do you still need to take them, or have the original symptoms subsided? Make sure you don’t fall into a pattern of reliance.

 

Remember: In the right circumstances, supplements can be exactly what you need to improve your health. You must make sure that you need them before you take them, though, instead of making your health even worse!

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The Secrets Of Good Health

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Lots of us work hard to achieve that natural, healthy glow look. We spend hundreds on makeup and hair products to help create the illusion of vitality and youth. But naturally healthy skin and hair are signs that we have been looking after our bodies well. We know it’s a great look to have, so how can we have it naturally?

Good health doesn’t just offer us good looking skin and hair. Healthy eyes shine brightly, making them more attractive too and good health gives our immune system a boost. This can mean fewer days being ill because nobody looks good with a cold! Another sign of good health is an abundance of energy. We have focus and drive. We can leap out of bed in the morning feeling good about the world.

Good health is easy to achieve in theory, but the discipline and commitment you need to maintain it can be quite a challenge. This time of year makes it particularly tough to do because of all the parties and festive meals. However, everything in moderation is a good motto to have. Don’t deny yourself that glass of wine, just don’t do it every day and enjoy the flavor of the foods you love without filling up on them. 

Fruit bowl.jpg

5demayo is the source of this pic

 

We all know a good diet is essential to good health. But not many of us know what goes into a good diet. Generally speaking, a variety of fruit and vegetables each day is a good start. You also need protein from lean meat or beans. Calcium is essential for good teeth and bones. Contrary to some beliefs, you need certain fats in your diet. Fats from some fish and nuts are very good for you and we all need a healthy amount of carbohydrates.

Sometimes it’s hard to get everything we need from a regular diet. Vitamins, minerals and other dietary supplements can help. You can find a wide range of options with Tiens products online to help give you an idea of what you might be lacking. We’re all different, and we all have different diets and different needs. You can always speak to a health care professional or nutritionist to give you advice about your specific requirements.

Regular physical activity is essential to good health. It keeps the circulation going and encourages our natural bodily processes. Sitting for long periods can be very detrimental to our health. We just weren’t built for it. Keep your body moving as much as you can. Even a short walk every hour or so can be beneficial and always rehydrate with plenty of water. 

The final key to good health is good quality sleep. You don’t need lots of it, but seven to eight hours every night is beneficial. The body renews itself, and the mind carefully files away all your sensory input and memories efficiently. This aids concentration, memory, and good mental health. It can also help you maintain good emotional health, as good sleep promotes calm and balance.

Cheers to staying healthy and well all year round!!

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