How Pilates Helped Me Recover From My Injury

pilatesIt takes time to get over an injury, especially if you have been rendered immobile for a while. Your muscles will need some effort to rebuilt and strengthen itself again. When I suffered an accident practicing my sport, I have to admit, I was eager to get back on my feet and playing again. In order for me to achieve that in the shortest time possible, I consulted a physiotherapy practice in Werribee.

It turned out to be a great decision, as I couldn’t imagine anyone else better in supporting me get back in shape. After all, their approach looks at not just the area that suffered damage but examines my whole body in all. In my first appointment, I was scheduled for full screening. The point is to assess the root cause as well. This way, the treatment they will plan would not just help me rehabilitate, but at the same time, reduce the chances of future trauma.

After this assessment, I was recommended Pilates as a method for injury rehabilitation. I had heard of, of course, the popular exercise program, but my physiotherapist explained that what they use in the clinic is different. Developed by Joseph Pilates, it targets deep postural muscles of the spine and abdomen in order to improve your overall core stability.

Clinical Pilates, offered by my physiotherapy practice, uses exercises selected based on the injuries. This means that every patient will have a program that is different from anyone else’s. After all, rehabilitation is meant to enhance and restore function where there had been physical impairments because of specific trauma in any of the following: muscles, tissues, bones and nervous system.

The popularity of Pilates extends to the practice of physiotherapy, especially to help rehabilitate patients. Its key elements were explained in my first visit. First of all is concentration, then centering, breathing and isolation are also important. Routine and precision are other elements, as well as control and flowing movement. This is achieved because this exercise regimen is not just focused on a specific part of the body, as what happens with traditional training methods.

A treatment plan may include various exercises like stretches, mobility or strengthening exercises. Here are some more specific exercises that have helped me get back in shape after my injury:

Using Springs

In the beginning, to ease me into the routine, I used springs on the reformer machines so that I could move more fluidly. Springs made me feel the resistance at the strongest point of contraction of your muscles, and less on the completion of these movements. This reduced the stress on my ligaments, tendons, and joints.

As I started to build strength and make some progress, I moved on to the mat, where springs are not used anymore. Without them to support me, my core stabilizers will start to be developed.

Concentrated Movements

Being conscious and concentrated on how my body is moving is a part of Pilates. My therapist chose movements that will isolate and target muscles close to the area that sustained trauma. This helped me strengthen this area and get it back into shape.

Conscious Breathing

Like in Yoga, a big part of Pilates is conscious breathing. I had to make sure I was not holding your breath because right breathing will help my diaphragm stabilize my trunk. At the same time, it brought needed oxygen to injured parts of the body to help relieve the pressure points and improve circulation there.

Muscular Balance

A basic reason for accidents is muscle imbalance, especially for those who practice sports. This is because some muscle groups are worked out more than others, and the weaker ones will then be prone to damage. My therapist observed my movement patterns and identified incorrect ones. Exercises that promoted balanced and aligned movements helped me then recover and moreover, prevent me from incurring new ones.

Control Exercises

A key component is to keep a strong core, therefore movements are used that require keeping a neutral spine. This means, my core alignments were always maintained to avoid further damage as well. With the help of my physiotherapist, I was able to adjust my exercises based on my capability and slowly increase the intensity as I became more stabilized.

Positive Movement

Sometimes wrong movements cause accidents, and a part of rehabilitation is to correct them and learn new ones that will reduce stress on these specific areas. Pilates taught me how to operate in the most optimal way that will reduce the risk of future trauma.

The key principles of Pilates have certainly taught me a lot about my body and how it moves. These exercises have also helped me move better in order to practice my sport more efficiently without risking any further damage. The fact that it was also personalized means all movements were tailored to me and my strengths and weaknesses. Not only did it help me recover from injury, but allowed me to become a better athlete in the future.

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Making Dental Visit a Good Experience

dental 1I believe in taking great care of my teeth, which is why I do my best to visit the dental clinic as often as I can. How often do we need to see a dentist depends on several factors, from personal preferences to the person’s oral health. As for me, I do my best to keep them cavity-free by coming every 6 months for my regular cleaning.

However, as I have decided to move in the last year, I had to go through the process of looking for a new dental clinic. After some search, I found out about MyDental Group, Dentist in Brunswick area. For me, these are the very important factors I consider when choosing the right dental practice:

Trustworthy and Comfortable

Most patients have an innate fear of sitting in that chair. This can be due to previous bad experiences, or from the horror stories of friends or family. Some of this fear is actually unnecessary, but this is part of the bad reputation most dentists have to deal with.

Therefore, it is important that your dental practice makes their patients comfortable during the process. It might be silly, but even how the office looks like can make a difference. But the most important is their way of dealing with clients. From the first visit, they can already leave an impression of being trustworthy and gentle.

When you visit a dentist, they start with interviewing you, getting to know your history. This gives them information on the new client and makes you comfortable in that chair. They will look at your teeth, examining for any signs of cavities, plaque, disease or other problems. Gentle movements and kind words should be used to make new patients especially relaxed.

A professional should also take the time to explain to you what they discovered, as well as the course of action that he/she believes to be best. You should have an opportunity to ask your questions, make inquiries or clear your mind of any doubts or uncertainties.

This should be a start of a long-term relationship because your dentist should be like your general doctor. Having one professional know your entire history, previous extractions or fillings, for example, makes it easier for them to suggest treatments. This initial meeting should make you feel comfortable enough to trust him/her with your teeth in the next sessions.

Range of Services and Competencies

Most dental practices will offer, of course, the standard check-up, cleaning and restorative services. However, some may not have the equipment or the competency to offer all procedures to patients. This means, for example, after a tooth extraction, there should be options for dental implants, bridges and other ways to replace what was removed.

Should your dentist only offer some of these, you will also be limited. As with medicine, there are many new treatments that are being invented yearly, so a good, competent and up-to-date professional is not limited to old practices that might be more painful, or less successful than newer ones. For example, there are now ways to produce artificial teeth within a day, making the replacement a much faster option nowadays. As a paying customer, you want to be able to have access to all of the newest procedures available.

A lot of clinics now offer cosmetic procedures as well, which is good for those who want to have bites corrected, or smiles improved. They can also restore or improve the appearance of teeth through veneers, perfect for those who may want to increase their confidence or whose jobs require having a beautiful white set.

Finding all of these under one roof will mean patients will not have to visit other dental practices anymore, facing strange dentists and going through the process of getting used to someone new again.

Long-term Approach

A good dentist looks beyond one visit. He/She will have genuine compassion for you and your oral health, instead of just trying to make money off of you. During your initial visit, a professional should ask about your cleaning habits and advise you on how to take better care of your teeth. Understanding your diet, smoking or alcohol use will be a part of this assessment as well. You will also get a competent opinion on how often you should visit, based on your oral health.

At the same time, any treatment done should be somehow part of a long-term plan. He/She can keep track of worsening conditions and know what to look out for when you come back for a visit. This is the advantage of having one person who will take care of your teeth through the years. 

The feeling of having a partner for your dentist will also make you look forward to coming back and going for that regular cleaning and check-up. With the importance of good oral health on your overall well-being, your regular visits to your dental clinic will bring you a lot of good as well.  Keep your oral cavity healthy and you will surely enjoy that lovely smile for a lifetime.

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Considering Fertility Acupuncture to Achieve Pregnancy

Fertility AcupunctureSome women find getting pregnant so easy. The other half of women are just not as fortunate. I am of one of the other half. So, I had to go through all the emotional and physical downs of difficult conception. It was hard especially that I badly wanted to become a mother.

The reason why women have fertility problems can be physiological such as having blocked fallopian tubes or hormonal imbalance. It’s also highly possible that the infertility problem is with your partner who has low sperm count. Other times, stress can also cause infertility issues especially if it’s chronic. As in my case, the doctor claimed that the reason is subclinical. It means that there’s no definite cause, although the problem is already very loud and clear.

Anyways, women who experience infertility issues nowadays are already bombarded with so many options. There’s no need to worry. Thanks to technology and science, there are less expensive and non-evasive treatments available nowadays. Acupuncture to get pregnantfor instance, is a great and safe way to boost fertility for women of all ages. Yes, you heard it right, acupuncture has evolved to answer a myriad of medical problems including infertility. The really good thing about this alternative is its relatively lower costs as opposed to other treatments like artificial insemination or in-vitro fertilization.

Luckily, I found a fertility acupuncture clinic in Melbourne which is absolutely reliable and fantastic.

You know Melbourne as that city with dense population. It is flocked with different businesses, including various kinds of clinics. That’s why the task of finding a credible and reliable fertility acupuncture can be a bit tricky. But after days of searching, I just found a really good one and I consider this as heaven’s gift.

Remember that the key to successful treatment starts with an accurate diagnosis. Therefore, have yourself checked first to be aware of the root cause of your fertility problem. Not all cases of infertility can be fully treated with acupuncture. For example, endometriosis which can result to tubal adhesion requires an operation, and acupuncture, alongside lifestyle change, can only supplement the treatment. Acupuncture, after all, can help increase blood circulation towards the endometrium to thicken the lining.

After a careful diagnosis, your doctor can then map out a treatment plan for you. A lot of medical doctors would even consider subjecting you to acupuncture as this Chinese tradition is simply about improving specific pathways in the body. Meaning, there’s no harm done when you go through acupuncture.

The practice of acupuncture involves the insertion of ultra-thin needles into specific points which are part of bodily channels or meridians. Acupuncture works by improving regulation of the thyroid gland as in the case of infertility. Hormonal imbalance may be due to under- or over-functioning of the thyroid gland.

Although acupuncture is effective, most medical practitioners still recommend a combination of lifestyle change, acupuncture, and orthodox medicine for a treatment. Based on personal experience, here are some ways to ensure effective acupuncture treatment.

Eating healthy is one way to boost fertility. The umbrella concept of ovulatory dysfunction encompasses some unexplained causes of infertility. Many doctors believe that this has something to do with the food that we eat. Among the fertility foods are: vegetable protein like tofu, monosaturated fats like olive oil, and high fiber but low glycemic foods like wheat grains.

Related to food intake is the reduction of weight for us women. Our body mass index or BMI should neither be too low or too high. Endocrinologists have found a correlation between overweight problems and subclinical polycystic ovary syndrome or simply, PCOS.

BMI becomes critical especially when we hit mid-thirties. Researchers found that once we reach 35 years of age, we decrease our overall capacity to conceive by an alarming 43 percent.

Next to consider is your stress level. Modicum amount of stress is said to improve work performance, but too much stress can be detrimental to women’s fertility. When a person experiences a high level of stress, especially emotional stress, the body releases too much cortisol which affects glucose levels and metabolism (carbohydrate, fat, and protein). Remember that subclinical PCOS is related to insulin resistance as well.

Lastly, women should avoid smoking, drinking alcohol, or taking in prohibited drugs. These are harmful substances that can bring about damaging effects to the body.

While acupuncture has been proven to effectively boost fertility, its effects will be null if you have vices and your health is poor. My doctor encouraged me to do all those measures while I undergo acupuncture sessions. Not only was I able to conceive in the following months, I was generally in a happy state of being.

While each woman has her own preference and fertility issues differ, I’d say acupuncture would still be the best option. It has no side effects and it costs less. If you have doubts whether you really have fertility issues, bear this in mind. According to the American Society for Reproductive Medicine, a woman, who doesn’t get pregnant in 12 months-time despite unprotected sex, should consider seeking a specialist. If you’re 35 years old, 6 months of not getting pregnant should be enough to alert you.

May my insights enlighten your fertility concerns.

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Tips When Looking for a Good Property for a Small Family


apartmentStarting a small family can be very inspiring in so many ways. However, it can also be a source of constant stress if you don’t know what to do or if you don’t have any clear plans for the future. One necessity that you have to really think about is shelter. If you and your partner are both starting a career and are not yet earning that big to afford a house, then you may highly consider looking for a good property that has enough space for a small family. Small apartments can be healthy for a mall families who want to establish a strong bond.

There are many countries where you can have a good start for a small family. One great example is Australia where you can find numerous jobs that fit your education, training and experience. Also, you can have a wide range of options for housing properties. This means that you can definitely find a property that is perfect for your small family. You can have the best choice off the plan apartments in Melbourne or in other major cities such as Sydney and Canberra.  

However, you may end up with the wrong property if you don’t have any idea about how to choose the one that best fits your family’s needs. So, to help you out, below are some tips you can consider so you can end up with the apartment or any housing property that’s best for your family.

Budget

As a couple or parents, starting a small family can be financially demanding. So, budget is definitely one big concern when looking for an apartment. The good news is that there are now many low-cost housing programs and projects that allow for low rental or monthly mortgage. In addition, there are now also different ways by which you can pay for your monthly obligations without hurting your pockets. So, depending on your financial capability, you can afford a small apartment that is not deprived of the necessary utilities and facilities. It’s better to choose an apartment or any property that is located in a compound or building that offers different facilities and amenities such as recreational area.

Location

When it’s already clear to you how capable you are financially, then the next thing to consider is the location of the property. The best apartment in terms of location has a strategic position. This means that it is located near the wet and dry market, shopping mall, hospital, school, and other institutions and establishments that are essential in your daily life. For example, it should take you only 5 to 10 minutes to get to work, school shopping mall so you can use most of your time for meaningful activities and daily tasks. However, you should take note that properties that are nearer the city or commercial establishments charge higher rental fees or monthly amortization. So, you have to weigh the distance and price rate.

Design

Though you may be on a limited budget, you should never compromise the design of the property. This includes the structure and how strong the property is built. You should inquire about its foundation and stability so you can live in your apartment without worries. The other aspect of design is the aesthetic value of the property. You should not settle for something that looks poorly. After all, we are after quality living and one aspect of quality is the beautiful architectural design of the property and the gorgeous landscape of the area where the apartment and building is located. In this way, you can feel and wake up every day to a comfortable and beautiful home and surroundings.

Neighborhood

Yes, you may have chosen a high quality property at a rate that you can afford. But forgetting to check about the neighborhood can lead to constant problems. Meaning, you may have to deal with neighbors stealing something from you or neighbors that fight every day and other undesirable scene and event in your daily life. This won’t surely make your life peaceful and happy. So, you have to research about the crime rate in the area. You also have to ask about the kind of people living in the other apartment units so you’ll have a clear idea about the kind of people you have to deal with.  

Environment 

To live a happy life, you need to ensure that you are in a healthy environment. If not, you will always develop illnesses from air, land, and water pollutants. These, however, abound when the building and the apartment is located near factories and huge commercial establishments. So, make sure that the property you are considering is located in an area where there are lots of trees. This ensures that the air you breathe every day is fresh and free of pollutants.

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Balayage Hair for Middle Age Women

balayageAging with confidence and elegance is something that everyone aspires to when they reach a certain age. Whether you like it or not, everyone ages. From fine lines to fine wrinkles getting deeper and more visible every birthday, these will just get worse over time. Of course, there are so-called anti-aging treatments that you can get to address a sagging skin and make it firm and looking young all over again. Your hair, however will have streaks of white and grey hair interspersed in a sea of black locks. You can get a full hair coloring in your favorite colors or you can simply get a more natural, yet very sophisticated look from a well-known, highly reputable Melbourne balayage salon.

Greying hair is often the result of reduced melanin pigments in hair follicles. Melanin is produced by melanocytes and like all cells, often ages over time. Unfortunately, they do not regenerate anymore to give you the exact number of pigment cells when you were still younger. Because there are significantly fewer melanocytes on the roots of hairs, you now have very limited source of the pigment that gives color to your hair shaft. This is why it turns grey or white. Your hair is not actually white or grey but rather transluscent giving it the appearance of greying. Nonetheless, if you don’t mind having grey or whitehair to show that you have already reached the prime of your life, then hair highlighting won’t really matter, would it?

However, there are still those who would like to stay looking vibrant and young as ever. And while skin rejuvenation treatments can cost you a fortune, having hair highlighting treatment is a more practical approach to giving you that youthful exuberance you had before. It is for this reason that a balayage hair highlighting technique will do wonders.

Compared to other techniques of highlighting or coloring the hair, balayage creates a more natural look so that you won’t look like an over-aged cosplayer. If you don’t believe in the power of balayage, why not check some of Hollywood’s famous 40-something celebrities and you will see just how wonderful balayage is on them. Julia Roberts, 48 years old, with her wavy ends curling from a smooth flowing top is one classic example of how balayage can work on middle aged women. Jennifer Lopez is already 45 yet her looks can still rival that of a 25 year-old. Sofia Vergara is already 43 and yet she still looks stunning made even more ravishing by her balayage highlighted hair. Sarah Jessica Parker (50), Monica Belluci (51), Michelle Pfeiffer (57), Rachel Weisz (45), Uma Thurman (45), Gwyneth Paltrow (43), Julianne Moore (54), Elizabeth Hurley (50), Catherine Keener (56), Cameron Diza (41), and Emma Thompson (56) are just some of the Hollywood celebrities who are already well beyond 40s and are still doing great in the entertainment industry. Oh, all of them have had balayage to make their look much more enduring, more youthful, and more natural.

If these celebrities can look ravishing, you too can achieve the same look. Forego with the Botox treatments as well as the dermal fillers for now because these can cost you a good portion from your regular pay. Investing in balayage hairhighlighting however is one of the most practical, cost-effective way to enhance your overall appearance. Because balayagerequires the application of coloring agents onto your hair by hand, it is strongly advisable to have balayage from a professional hair salon. However, it is equally important to seek hair highlighting only from a certified balayage expert since the procedure itself entails both the knowledge of hair pigments and the skill of applying it onto hair to achieve a more natural wavy look. This is very important because the look that you want to achieve in balayage is the unevenness of thehair coloring or highlighting. The entire length of the hair shaft is not colored to create a natural sheen that many people refer to as sun-kissed. If you have been to the beach, you can see a golden glow on hair as a result of the reflection of both the sun and the reflective properties of the water. That is what balayage aims to achieve.

Of course, you can apply coloring onto your hair yourself in the comfort of your own home. However, the results might not be what you have in mind. Additionally, you will be spending more on having it fixed. Oftentimes, a hair salon expert onbalayage will have to remove the coloring agent first before applying a new one. So you have already paid for the materials and you will also be paying for the removal and the application of a new balayage hair highlighting. That said, be wise enough to seek only the services of the best balayage expert you can find in your area. In Melbourne as well as other major cities all over the world, there are quite a handful of really good and expert balayage artists.

Growing old does not mean you have to live with your aging appearance. You can still look young and vibrant with a little balayage done on your hair.

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Why You Must Highly Consider Physiotherapy

physioThe continuous advancements in science and technology has resulted to the creation of tools and development of methods that can greatly help us cure diseases. But even if there are now drugs that swarm pharmacies, there are ways that can help us maintain a strong and healthy body without relying on artificial or synthetic ingredients. One great example is physiotherapy. Whether it is a preventive measure or treatment method, patients can rely on the positive effects of physiotherapy especially when it is facilitated by a certified practitioner.

What is physiotherapy? 

Physiotherapy is a treatment that deals with the restoration and maintenance of functional body movements, promotion of good overall health, and significant reduction of pain. It involves the use of physical numerous techniques such as massage, muscle stretching, joint mobilization, and joint manipulation. Physiotherapists also practice acupuncture and use other methods of treatment such as laser, ultrasound, ice, hot packs, and many others. If you are living or when you are in Australia, you can easily find reliable physio in South Yarra and Prahran area.

What are the conditions that physiotherapists treat? 

You’ll be surprised to know that physiotherapy can actually be used to treat numerous conditions that you would normally treat with over the counter or prescription medicines. The conditions that can be treated using physiotherapy includes sprained ankle, headaches, spinal injuries such as disc prolapse, fractures such as broken arm, sports injuries such as ligament tears, spinal pain, arthritis conditions such as osteoarthritis, pediatric conditions such as cerebral palsy, cardiothoracic conditions such as chronic obstructive pulmonary disorders, neurological diseases and disorders such as stroke, biochemical problems such as “flat feet”, post-surgical rehabilitation such as after a knee replacement, and musculoskeletal problems such a carpal tunnel syndrome.

As it seems, physiotherapy is an effective method of treating numerous conditions without the need to consume tablets or other forms of medicines. In general, physiotherapists address cardiopulmonary, neurological and orthopedic problems among adults, geriatric populations, children and even infants.

What are the indispensable benefits of physiotherapy? 

  • Significant improvement in motion and mobility. There are different methods and treatments that thephysiotherapists use to regain your ability to move your body. They use several interventions to focus on the re-education and control of muscle, improvement of daily body functions, regaining of flexibility and strength, restoration and improvement of gait, rehabilitation of gross and fine motors skills, and others.

When you are able to move again, you are able to do your job and habits again without suffering from pain. You become able to earn a living again, which is essential for you to have a decent life. You also become able to perform tasks at home and do leisure activities again with much gusto and a lot of fun. When you are able to move normally again, you will be able to will be able to move your body regularly which is very important in avoiding he development of diseases such as diabetes. You can perform your regular session of workouts and maintain your ideal weight and good overall health status.

Being able to move consistently is crucial in keeping your ability to maintain a balance system that is healthy and normal. Keeping a healthy balance is important in preventing falls that may be costly.

  • Allows you to avoid prescription drugs. There are many diagnoses that a prescription drug is necessary and will work effectively and efficiently. However, there are also other ways such as physiotherapy that can be as effective and efficient as the medications the doctors prescribe. In addition, the method is much less costly than buying prescription drugs. It also offers no side effects because you are not taking any synthetic ingredients into your body. Foreign material may also cause you to develop allergic reactions and other illnesses.

For example, you can skip the use of CT scan and MRI in treating low back pains. There is an abundance of evidence that prove the effectiveness of physiotherapy in relieving low back pains. Without relying on imaging scans, you can greatly reduce medication costs.

  • Allows you to avoid surgery.Usually, surgery is used for conditions such as degenerative disk disease, spinal stenosis, rotator cuff tears, knee osteoarthritis, meniscal tears, and many others. Many don’t know that physiotherapy can also be performed on these conditions. When you avoid surgeries, you also avoid the stressful feeling of anticipating a medical procedure. You should also know that surgeries put one’s life at risk. In addition, avoiding surgeries also mean avoiding shelling out of large sums of dollars.

When you rely on physiotherapy, you teach your body to be strong and able to heal itself without relying on medications and procedures that may have side effects and may risk your life in the end.

With these benefits, there is no denying that physiotherapy is an effective method in treating a number of conditions. It is also beneficial because it is very affordable and a natural way of teaching your body to recover from various health problems.

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Superfoods: Stay Healthy, Inside And Out!

Want to lose weight while eating healthy? Contrary to popular belief, research has proven that there are superfoods for weight loss that are as equally tasty as they are greatly beneficial to the body. Aside from preventing chronic diseases and building bones, these delectable foods can also help in getting and staying slim.

So, after checking out health food stores in Melbourne for dietary and health supplements, ditch the diet that just makes you hungrier and hungrier by the minute and choose from these delicious treats which are not just slimming, but also healthy.

Protein-rich and filling, beans surely qualify as a healthy weight loss food. High in fiber and slow to digest, eating beans will not only make you feel full longer, but will prevent you from wanting to consume more food.  According to a research from University of California at Davis, eating a meal with beans makes the body’s level of cholecystokinin (a hormone which works by keeping food in the stomach longer) twice as higher than a low-fiber meal with dry milk and rice. Evidence also points to beans keeping blood sugar more stable, reducing chances of hunger. Beans are also known to lower cholesterol while black beans do not have saturated fat found in other protein-rich food like meat – more health bonuses from these small-but-terrible legumes. 

Jumpstart the day with a weight loss food that is as healthy as other fatty and sugary breakfast food: eggs. Containing a lot of protein, eggs also make us feel fuller a lot longer than usual. Eating a breakfast rich in protein reduces the desire to snack for the remainder of the day.

Another superfood option for breakfast would be oats. Aside from being rich in fiber, they contain a specific fiber type called beta-glucan which helps lessen cholesterol levels, stabilize blood sugar levels and enhance the response of human immune system to bacterial infection. Research also found that they have antioxidant compounds called avenanthramides that aid in lessening the risk of cardiovascular disease. Studies also showed that oats substantially reduces the risk of Type 2 Diabetes, as it contains magnesium, a co-factor for enzymes involved in the use of glucose and insulin.

Studies also found grapefruit to be helpful in reducing weight. A 2006 research discovered that obese people who ate half a grapefruit before each meal or drank a serving of grapefruit juice three times a day dropped more than three pounds in a span of 12 weeks. The phytochemicals found in the fruit reduce insulin levels, resulting in the body converting calories into energy instead of flab.

Another fruit known as a superfood are blueberries. Though small, blueberries have anti-aging effects. Also, a cup of blueberries only has 80 calories. They contain antioxidants, which helps neutralize radicals connected to cardiovascular disease, age-related conditions and cancer. Apples, on the other hand, blunt appetite, due to its high fiber. They also lessen the risk of hypertension, diabetes and heart disease.

SuperfoodsIf you have a penchant for desserts, then yogurt is just the superfood for you. Aside from the dose of calcium, vitamin B-2, B-12, potassium and magnesium, a study that followed 120,000 people for a decade found that yogurt was most closely linked to weight loss among all the other foods tracked.

For snacks, choose nuts. Almonds, walnuts, pecans, peanuts may be rich in calories but it has been proven that people who snack on nuts eat less at later meals, and those who munch on nuts are slimmer than those who don’t. A study also found that eating nuts causes faster metabolism, which means even when resting, calories are burned.

Start any meal with soup, and you are guaranteed to eat less. A study found that a cup of chicken soup can reduce the appetite the way a piece of chicken does. Research suggests that soup can satisfy hunger because the brain sees it as filling.

Lean beef, which contains the amino acid leucine (abundant in meat, fish and dairy products), can help in trimming down the weight while maintaining muscle. A study from the University of Illinois at Urbana-Champaign proved that eating nine to 10 ounces of beef a day on a 1,700 calorie diet helped women lose more fat, more weight and less muscle mass than a group consuming the same number of calories with less protein. Also, beef eaters proved to experience less hunger pangs.

For something different, try seaweed. This sushi staple helps improve the thyroid than red meat and is also a good source of vitamins B12, B6 and D and selenium, potassium and biotin. It also has a generous amount of iodine, more than what the body needs for a whole day. Seaweed also contains alginate, which aids in reducing the fat uptake of the body.

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Daily Routine to Do in 2016 to have a Healthy Body

health 2Gone are the days when you can just sit back and enjoy life as it comes. Today, most of our lives are filled with stress, heavily processed foods, and very little time to even enjoy each other’s company in our homes. Because of the rather fast-paced nature of modern life, we tend to choose those that give us instant gratification. You know pretty well that being healthy requires more than just going instant.

The key to becoming healthier in 2016 is to integrate a few things into your daily routine. You do not need to be grand about things because even the small ones can matter.
• Add an extra glass of water to your current daily water intake. This should help replenish fluids in your body to ensure cells are functioning more efficiently.

• Add two servings each of fresh fruits and vegetables to your daily diet. Eat raw and natural as these are densely-packed with nutrients and antioxidants to help your body fight oxidative stress. Avoid dehydrated fruits and frozen vegetables. It is not that frozen vegetables are bad but you will have to thaw and cook them eventually thus diminishing their nutrient value.

• Smile more often. Smiling stretches some of the muscles in your head to improve blood flow. Additionally, you will feel much better about yourself as well as your relationship with others.

• Devote an hour or two of just walking. Maybe you need to buy something and it is not considerably far from your home, walk instead of taking your car. Walking helps you develop muscle tone and improves cardiovascular functioning.

• Sleep one hour earlier than usual. Sleep is your body’s way of recharging itself after a long day at work. This should give it plenty of time to repair damaged tissues and help create new cells that will be naturally healthier.

• Devote an hour of me-time. You can take your favorite book with you as you sit by your porch. Or even, designate a small space in your house where you will not be disturbed for one hour. Use this time to relax your mind and reflect on the day that you had.

• Spend at least two hours of family activity, whether dining together or watching your favorite films
together. This addresses your social health needs as well as maintain the close-knit ties among the members of your family.

These may not seem like much. But, if you do put in the effort of doing these every single day, you will be much healthier by the time 2016 is at the half. The most important factor in life is health and so you must take everything about it seriously. From eating habits to exercise, you have to pay attention to anything that will make you live healthily.

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Exclusive Health Tips for Professionals and Busy People

At present, we live in a busy and fast lifestyle. Most people do not have time to prepare their food or cook foods using healthy ingredients. Moreover, the rushing deadlines in office make them skip even exercise routines. There are several things you can do to maintain a healthy lifestyle.

Close your eyes: If you are a person who works more than eight to ten hours a day, then you need to take breaks while working. You can pause your work for five minutes once in two to three hours. Stop your work and sit in silence for about few minutes. You have to close your eyes and pause your brain from working or thinking. When you close your eyes, refresh and continue to work, you can perform the work better than usual. It is proved in a recent research. The body will obtain a better quality rest and gives you the energy and boost to perform the activities.

Consume sufficient field greens: Field greens contain plenty of minerals, phytochemicals, chlorophyll and vitamins. When you supply your body with these nutrients, you will not feel tired or restless soon. You can keep doing your work and reduce the under rested feeling. Some of the best field greens you should include in the diet are spinach, cabbages, and other greens easily available in your location. It is advisable to visit local greenery to obtain the best greens.

Choose mustard rather than mayonnaise: The commercial mayonnaise contains canola oil, soybean and vegetable oils. These ingredients result in a disparity of fatty acids. The vegetable oil consists of sufficient polyunsaturated fatty acids. It has chances to cause direct tissue injury. The mustard is healthy than mayonnaise. It contains vinegar, salt, turmeric and mustard seeds. It contains fewer ingredients and does not cause any problems to your body. If you are not able to find mustard, it is best to choose avocado slices.

Begin with green smoothie: The green smoothie is highly nutritious. It contains sufficient carbohydrates, fiber, and antioxidants. If you need to go out for work, you can prepare and take with you. You can carry with you and drink whenever you want. It is simple to prepare smoothie. You need to have a strong blender, fresh fruits, and green vegetables. To get the maximum benefits, it is advisable to use organic and fresh products. It is also recommended to use each product in right quantity.

Consume healthy soups: There are several kinds of healthy soups you can easily prepare at home. The soups help to nourish your body with nutrients. It is simple to prepare soups like apple and squash soup, potato and roasted cauliflower soup, chickpea and kale soup, pea soup and much more. If you are preparing for the first time, you can search on Google for tips and instructions and prepare. The internet is the best source for getting soup recipes and healthy food tips. You can take a look and prepare soups that you feel easy.

Exercise: It helps to give you a fresh feeling. Ensure to go to walking, at least, twenty minutes a day to feel refreshed.

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