Sleeping Disorders – Use Yoga to Help You

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Sleeping Disorders and how Yoga Techniques for Insomnia Will Help You Overcome Them.

Sleep plays a magnificent role in the lives of people. Sleep is necessary for the development of the brain; it enables the brain to perform various tasks in day to day life. In other words, sleeping is necessary to maintain the levels of comprehensive skills like memory, creativity, verbal communication, and thinking abilities. Lack of sleep has major effects on the mind to perform various functions. Various studies have shown that due to lack of sleep, a person is unable to accomplish a task without any difficulty. Regular sleep derivations can affect mood swings, disturbed behavior and hallucinations, people often resist changes and create an impact on their judgment making abilities. Through yoga and meditation, one feels relaxed and calm, it helps them to refresh and provide sound sleeps.

What does Insomnia mean?

Insomnia is a sleeping disorder in which a person is unable to fall asleep or is unable to sleep enough so as to feel rested. The main symptoms of insomnia are as follows:
-Inability to fall asleep.
-Waking up from sleep at midnight and difficulty sleeping again.
-Wake up early in the morning.
-Not feeling fresh after sleep.
-Other behavioral symptoms such as mood swings, lack of concentration and feeling exhausted.

Types of insomnia

Type of Insomnia depends upon its occurrence. How frequently and for how long insomnia lasts depends upon the nature and type of insomnia an individual is suffering from. There are basically two types of insomnia:
-Short-term (acute) insomnia: Acute insomnia is of short duration which can last from one night to a few weeks.

-Long-term (chronic) insomnia: Chronic insomnia last for at least three nights a week for months and can also exceed.

Causes of sleeping disorders

•Having stress and depression
•Hormonal changes
•Breakups or heartburns
•Long working hours
•Major life-changing factors whether good or bad also affect the quality of life.
•Felling of left out or loneliness
•Intake of caffeine, caffeine is found not only in tea, coffee, and chocolates but also in some pain killer medicines. Consumption of alcohol may help to sleep a bit only for a few hours.

Yoga models for sound sleep:

1. Hastapadasana
This posture extends the back muscles, makes the spine supple and animates the sensory system by expanding blood supply.

2. Marjariasana
A great stretch for making the spine adaptable, the Cat stretch likewise rubs the stomach related organs and improves processing, helping you rest soundly. It likewise improves blood courses and loosens up the brain.

3. Shishuasana
A profoundly loosening up stretch for the back, this posture likewise helps quiet the sensory system and helps you in dozing calmly.

4. Baddhakonasana
This posture can assist expel with fatiguing from extended periods of time of standing or strolling. It is a decent stretch for inward thighs, crotch, and knees.

5. Viparita Karani
Rest straight on your back. Presently lift one advantage, trailed by the following, and let your feet lay on the divider Extend the arms at the edges, palms looking up.
Presently close your eyes and continue accepting full breaths as you unwind into the posture. You may utilize an eye pad over your eyes to obstruct the light and totally unwind. Remain in the posture for whatever length of time that you serenely can and afterward gradually turn out, cutting the legs down.
This is an astounding posture to ease tired legs and feet. It additionally causes the increment blood supply to the cerebrum, consequently quieting the psyche and soothing it of a mellow migraine.
Other than these yoga presents, resting in Corpse present (Shavasana) and doing Yoga Nidra after suppers help loosen up the body.

Rest specialists frequently point to the significance of making a standard evening time routine to flag your body that it’s a great opportunity to plan for rest. You may decide to incorporate Nadi Shodhan pranayama in your custom to assuage pressure and unwind into a serene rest.

Finally, to overcome sleeping disorders and achieve wellness, read other articles here.

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Making Exercise Fun

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Making Exercise Fun is a great way to achieve fitness!

Making Exercise Fun

Photo by mobina rb on Unsplash

We all know that we should exercise on a consistent basis to reap the health benefits like a stronger heart, better weight management, better sleep, improved mood, more energy … and the list goes on and on.

Exercising can even increase longevity. But, over time, it can get boring and is no longer the fun it used to be. If left unchecked, you will start missing workouts and eventually just quit exercising altogether. So how do we keep the fun in exercising?

Here are a few of the more popular ways.

Vary your routine

Doing the same thing when exercising over time gets boring. Instead mix it up by having a few different routines to choose from. For example, if you typically run on a treadmill, run outside occasionally. If you lift free weights as part of your stretch training program, switch and use kettlebells instead.

Not only will varying your routine help from getting bored, but you will burn more calories. If you keep doing the same routine over and over, your body becomes more efficient at doing it and ends up burning fewer calories. If you keep it guessing, you’ll get maximum calorie burn.

Pump up the volume

There isn’t a better way to get you going when you don’t feel like exercising then to put on a pair of headphones or ear buds and play some spirited music. Something with a good beat to it.

Exercise with a friend

Working out with a friend does a couple of things. First, it gives you someone to talk to while going through your exercise routine, so it adds an element of socialization, but it also creates accountability. There may be times when you don’t feel like exercising, but you do so as to not let your friend down. And if the truth be known they exercise with you when they don’t feel like it too.

Join a group class

Exercising with a group is one of the best ways to put fun back into exercising. Not only do you make new friends, but there is a certain energy when a group of people are all doing the same thing at the same time.

Get some new exercise clothes

Sometimes all it takes to put some fun back into your exercise program is to buy some new workout clothes or shoes. If you look good with what you are wearing, you will feel good and will want to continue working out.

Measure instead of weigh

Relying on a scale to measure your progress can turn you off to exercising if it shows you are not making progress. A better way to measure if you are making progress or not is to measure yourself. Your waist, hips, upper arms and thighs will measure your progress. In many cases, you lose inches, but not pounds. Some people go by how their clothes fit.

Because muscle weighs more than fat, the number on the scale can be misleading. You can still use a scale, but only use it as one method of tracking your progress and not the sole method.

Use these tips often, they are helpful in making exercise fun.

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Dead Sea Secrets Relaxation Gift Set

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Dead Sea Secrets Relaxation Bath & Body Spa Gift Set Review

In this busy world of running around 24/7 with stress getting the best of us, consequently, it’s nice to unwind and treat the face and body with a spa treatment.

When the self-care pampering and relaxation are done at home, it’s convenient, personal, cost-effective and a wonderful way to regain our power, balance and healthy glow. These spa beauty blends are available at affordable prices and have been resourced from the best that nature has to offer.

About the Bath & Body Spa Gift Set

Dead Sea SecretsThe Premier Dead Sea Secrets Relaxation Bath and Body Spa Gift Set is the perfect
collection of good for the skin products. Additionally, it delivers excellent deep cleansing, nourishing
anti-aging skin care ingredients along with carefully chosen beauty tools. These aid the
scalp, the eyes and the hands. Each luxury kit features the magical head-to-toe benefits
from the Dead Sea in Israel from the high-quality Dead Sea Secrets label.

These include the Dead Sea Mud Mask with aloe and seaweed in a creamy base for the face. Plus the Dead Sea Bath salts with lavender-scented minerals for the body.

Above all, these are authentic, rich ingredients without the chemicals found in other brands.

The kit offers a generous bar of Intense Eucalyptus Hemp and Tea Tree Soap with amazing antiseptic action and soothing nourishment for the pores with its unique peppermint leaves formula.

The spa kit features a refreshing Eye Gel Mask for smoothing away puffiness, tiredness and dark circles.

Also included is a wire Scalp Massager that revs the circulation for healthy hair follicles.

In addition it has a 2-Inch World Stress Ball that allows tension to dissipate, alleviates carpal tunnel pain and returns strength and mobility to the muscles of the hand and wrist.

All of these gorgeous products come in a large 12 X 9-inch linen bag.

Using this for Self-Care

We often get carried away with the responsibilities of daily living and forget about engaging in a few minutes of pampering. Self-care is essential for a healthy mind, body and spirit; Hence it’s especially important for women because we tend to put everyone else ahead of us. Therefore, indulging in beauty products with high mineral compositions from Israel’s Dead Sea create smooth, supple skin.

Finally, you don’t have to be a star for access to these effective, advanced formulas and personal care products. The Premier Dead Sea Secrets Relaxation Bath and Body Spa Gift Set is waiting here for you or for that special someone in mind. Let self-care take you away.

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Tighten Your Skin the Natural Way

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Tighten Your Skin the Natural Way.

Tighten Your Skin

People have been interested in the benefits of anti-aging for many years. There are natural ways to improve the skin and promote a youthful appearance. If you are interested in natural anti-aging, you have probably come across recommendations for tightening your skin, often with homemade products.

The following sections will provide a good number of ways you can use in your daily life to start tightening your skin naturally and easily, often with ingredients you already have in your home.

1. To tighten your skin, try an Egg White Mask

The first option is to use egg whites, which are found in many DIY face masks, especially those meant to promote healthy and youthful skin.

Why egg whites?

Egg whites are a natural source for essential nutrients and albumin protein. This is what improves the elasticity and tightens the skin. As the skin cells begin to rebuild, the skin on the neck and face looks younger and achieves a natural glow. The hydro lipids contained in egg whites lift and tighten loose skin. Toxins and free radicals are removed by the riboflavin, and this is what causes wrinkles, fine lines and damage to the skin.

Start with two eggs and separate the whites. Whisk the whites until the texture is foamy and use a cotton ball to apply to your troubling skin areas. Leave the mixture on the skin for twenty minutes before washing it away with cool water. Repeat this procedure twice weekly for radiant and firm skin.

Every second application, add a tablespoon of plain yogurt to the eggs white before whisking. Apply to the skin in the same way, but this time, leave the mixture on for thirty minutes. Thoroughly rinse off the mixture with cool water, then dry the skin. This will provide additional nutrients to tighten the skin.

An effective face mask can be made by mixing one egg white and two tablespoons of honey. Honey naturally rejuvenates and moistens skin cells. Apply the mask to the face and leave it on for twenty minutes before rinsing it off with cool water. You can repeat this a few times a month, or as needed.

When you start using this mask, you will notice that the egg white will tighten the pores, yogurt provides moisture and sugar exfoliates. This makes this a sensational method of tightening the skin, cleansing, moisturizing, and reducing the signs of aging. Whisk together one egg white, one tablespoon of yogurt and 1/8 teaspoon sugar. Apply the mixture to your skin, then wait until it is completely dry, and rinse off with cool water.

Fuller’s earth stimulates the circulation of the blood by removing any excess oil. The combination of two tablespoons fuller’s earth, one egg white and one tablespoon of honey not only tightens the skin, it makes skin beautiful. Spread the mixture on the skin, preferably your facial and neck skin, then leave for twenty minutes. Then rinse it off with lukewarm water and repeat twice each week.

Gram flour will tighten the skin. Mix one eggs white and a pinch of gram flour until a fine paste has formed. Apply the mixture to your skin as a mask, allowing it to try. Rinse it off with cool water after completely dry. This will also help eliminate any sagging skin on the neck.

2. Add Lemon to DIY Skin Care

The stringent property of the lemon can slow down the signs of premature aging by tightening the skin. Lemon is also high in vitamin C, and this restores elasticity to the skin by boosting the production of collagen.

Squeeze the juice from a fresh lemon, then gently rub the juice onto your problem skin areas. Wait for 7-10 minutes before rinsing it off with water. This can be done more than once a day, just remember to moisturize afterward to replenish the hydration in your skin. If the skin is sensitive or dry, use a cup of cold water to dilute a half-cup of lemon juice.

Want to Try a Different Fruit?

While lemons are great for these DIY skin care products, they are definitely not your only option. You can also try using bananas.

Bananas are high in vitamins and essential minerals that moisturize and smooth the skin and are effective in decreasing a lemon’s acidic nature. Squeeze a few drops from a lemon onto a mashed banana and mix it well. Spread the mixture onto your skin where you want a more youthful appearance, then wait fifteen minutes before washing it off with water. This should be repeated twice each week.

Add Some Castor Oil

Castor oil enhances the production of elastin and collagen so the skin is kept smooth and firm. Mix two tablespoons of castor oil and one teaspoon lemon juice well. Use circular, upward motions to massage the mixture into the skin for a few minutes. Leave the mixture on overnight, then remove in the morning with lukewarm water. Follow this with cool water.

Honey will naturally tighten the skin with anti-aging and hydrating properties. Mix a few drops of lemon juice and olive oil with three teaspoons of honey. Apply the mixture to your skin for a few minutes. Use warm water to rinse off the mixture, then repeat the process 1-2 times a day or as needed.

3. Soothe Your Skin with Natural Ingredients

There are also some other natural ingredients that can be used for your anti-aging, particularly with tightening your skin to reduce fine lines and wrinkles. Here is a rundown of those products:

Aloe Vera

Aloe Vera is high in vitamin E, phytochemicals and malic acid. This tightens the skin by improving the elasticity. Aloe vera will additionally moisturize, protect and nourish the skin.

Extract the gel from an aloe vera leaf and rub it on your skin. After twenty minutes, use lukewarm water to wash the skin. Repeat the process several times each week until the skin starts to tighten.

Mix one tablespoon of aloe vera gel, one tablespoon of mayonnaise and one teaspoon of honey until it forms a fine paste. Apply to your skin, and leave on for twenty minutes. Use warm water, then cold water to wash the skin, then repeat once each week.

Cucumber

Cucumber is a natural way to tighten saggy and loose skin. The cucumber is a natural toner for the skin and helps to rejuvenate and refresh the skin.

Grind one-half of a cucumber, then use a strainer to squeeze out the juice. Spread the fresh juice on the neck and face, letting your skin dry completely afterward. Use cool water to rinse off the juice, then repeat the procedure once each day until the skin is tight.

Stir one tablespoon of grated cucumber and one tablespoon of plain yogurt until mixed. Spread the mixture on the neck and face, then leave it on for a few minutes to soak into your skin. Use lukewarm water to wash off the mixture, then repeat several times each week.

Use two tablespoons of cucumber juice, three to five drops of vitamin E oil and an egg white to make a face mask. Spread on the neck and face, then remove with cool water after fifteen minutes. Use the mask once each week.

Make a smooth paste using one-half cup of a peeled and chopped cucumber, one-half cup avocado, two tablespoons of powdered milk and one egg white. Place in the refrigerator for an hour, then apply to the neck and face. After thirty minutes, rinse with warm water, then use cool water to splash the neck and face.

4. Treat Your Skin to Florals

You can also try florals on your skin with different forms of rose. This is one of the best florals for skin tightening and rejuvenation in a more natural way.

Rosemary Oil

Rosemary oil has antioxidants that enhance fibroblasts and improve the circulation of the blood. This will improve the elasticity of the skin and help slow the aging process. Peel and grind half of a cucumber until it becomes liquid and smooth. Add a tablespoon of rosemary oil and mix it well. Apply the mixture to the neck and face and leave for fifteen minutes. Use water to rinse off and repeat the process twice each week.

Oil Massage

When skin is massaged on a regular basis with natural oils, it becomes tighter, softer, more moisturized and smoother. The best oils to use to tighten saggy and loose skin are natural jojoba oil, vitamin E oil, olive oil, primrose oil, almond oil, mustard oil, grapeseed oil, fish oil, coconut oil, argan oil and avocado oil.

Begin by warming a little natural oil slightly in a double boiler or microwave. Spread it over the neck and face before going to bed, and massage in a gentle circular motion for fifteen minutes. In the morning rinse the area with lukewarm, then cool water so the pores in the skin will close. Repeat the process nightly before bed.

Rose Water

Rose water contains a natural astringent that will tighten and tone loose skin, and maintain skin with a clear and healthy glow. Use rose water all over the neck and face before going to bed. As the night passes, the rosewater will help in the prevention of aging, and tighten the pores within the skin. Rinse with cool water in the morning to tighten sagging skin.

Mix a cup of rose water with seven drops of almond oil, one teaspoon of fresh lemon juice and one teaspoon of witch hazel. Mix it well, then smooth over the neck and face. After twenty minutes, use cool water to rinse off the mixture.

5. Use Foods and Spices to Achieve that Healthy Look

In addition to what you use on your skin, there are some foods you can either eat or put directly onto your skin. These foods are not for eating, but for creating nice skin care masks.

Cinnamon

Cinnamon will tighten sagging skin because it accelerates collagen production. Mix one teaspoon of cinnamon, one teaspoon of turmeric powder and one-half teaspoon of salt or sugar in a bowl. Mix in olive oil until the mixture forms into a fine paste, the scrub the neck and face for a few minutes. Use lukewarm water to remove the mixture, then repeat the process once each week. This will help to tighten the skin.

Strawberries

Strawberries are incredibly beneficial to the skin because they work as a astringent, have a high content of antioxidants and vitamin C, and increase the collagen fiber production. This helps the skin stay firm and smooth. Strawberries also contain alpha hydroxyl acids, and this will decrease the appearance of aging in the skin.

Mash two to three ripe strawberries thoroughly. Mix in two teaspoons of yogurt and two teaspoons of honey until the mixture forms a fine paste. Apply to the neck and face and leave on for ten minutes. Use lukewarm water to rinse, then cool water, finally patting the skin dry. The process should be repeated each day until the sagging skin has tightened. When strawberries are added to the daily intake, skin will attain a natural glow, and tighten even more.

Papaya and Rice Flour for a tighter skin

Papaya contains papain enzyme and vitamin E which promote the firmness and elasticity of the skin by increasing the production of collagen. This combination is effective in healing any inflammatory issues and regenerating the skin. The pigmentation is lessened, giving the skin a more even tone and a nice glow aside of being a great way to tighten your skin..

Mash a ripe papaya in a bowl until it is soft and fine. Add in two tablespoons raw honey and one-quarter cup rice flour. Continue mixing until it has formed a fine paste, then apply on the neck and face. Leave on for twenty minutes, then use lukewarm water to rinse off the mixture. Pat the skin dry, then repeat the process each week until the sagging skin has tightened and firmed.

Cabbage

Cabbage contains vitamins C, B and A, phosphorus and potassium. This will help in the prevention of loose facial skin. Grind three cabbage leaves, then mix in a few drops of almond oil and two tablespoons rice flour. Stir well, then apply to the neck and face. After the mixture has dried naturally, rinse the skin with tepid water.

Besan and Curd

Besan removes dead skin by exfoliating the skin, and also removes zits. This will brighten the tone and complexion of the skin. Curd has nourishing and moisturizing properties, tightens the skin, improves the circulation of the blood, and removes aging and dullness.

Mix one teaspoon of besan, and one teaspoon of curd until a fine paste forms. Apply a thick layer to the face, and let it dry naturally. Use water to rinse off the mixture, and regular usage of this procedure will make a tremendous difference in the quality of the skin.

Contact Us for more information on this and other natural skin care ideas.

 

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Aromatherapy – Using Relaxing Essential Oils

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Aromatherapy and Essential Oils for Relaxation

Aromatherapy is a wonderful way to heal your body and mind naturally, without any
medications, chemicals, or visits to the doctor. If you are interested in learning more
about aromatherapy, you first need to learn what essential oils can be used.

What is Aromatherapy?

First of all, it helps to know a little more about what aromatherapy is. This is the practice
of using essential oils for the purpose of healing your body or mind. The two main
methods of aromatherapy include inhaling the oils, or applying them to your skin for a
topical treatment. As is always the case with pure essential oils, they need to be diluted
before they make contact with your skin since they are so strong. There are many
different oils you can use for varying purposes, but the ones listed below are amazing to
start with.

1. Rose

First up is rose, which is one of the first essential oils people will use, especially when
they are using them for aromatherapy. This belongs to the group of floral essential oils
that not only have a subtle, yet pretty smell, but have some exceptional healing benefits
as well. Rose is good for many things, but especially if you have emotional or mental
health issues, particularly with stress. A little rose essential oil for aromatherapy can
really help to de-stress you, offer gentle relaxation, and help you sleep if anxiety or
stress is keeping you up at night.

2. Lavender

If you are looking to get help for skin wounds or irritation, stress, anxiety, or insomnia,
then lavender is the oil for you. This is another great starter scent for aromatherapy
since it is easy to find just about anywhere, and has as mild scent most people are
familiar with. Lavender is so calming and relaxing, you might want to use it every day or
even multiple times a day. This scent is wonderful for stress, mood issues, insomnia,
and better concentration.

3. Grapefruit

The last scent on this list may surprise you – grapefruit essential oil. It is good to mix
and match when you can, instead of just sticking to one group, like florals. Grapefruit is
a citrus oil with a fresh, fruity scent. It is refreshing and invigorating, allowing for many
benefits. Grapefruit is great for fatigue and giving you energy in the morning, can help
relieve headaches, and helps with stress and mental fatigue as well.

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Self Care

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Self care isn’t selfish – it is a must to achieve wellness

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If you were to scroll through your Instagram feed, you will no doubt come across many snapshots of gorgeous women. All immersed in steaming baths adorned with flowers and bubbles.  You are sighing, saying to yourself that will only happen to you when you win the jackpot, right? Possibly, but hang on there! Self-care for yourself as a woman is vital.  It is a necessity, in fact, no matter what kind of a lifestyle you lead, and no matter own much money you have or don’t have.

 

Self-care is a term which when simply defined means taking care of one’s own health and needs.

 

  • It’s a true story, the one of Poppy Marler. She had a realization when she decided to look at herself at 40; to change her life and begin a new journey head-on.
  • She says that when she was a young mother, she just put everything on hold, being hyper-focused on her child’s care. putting her own life on hold. Additionally neglecting friendships, and boring anyone who’d listen with baby stories and pictures.
  • When she got into real social situations, she found she could not add anything to the conversation because all of her current experiences were about her parenting experiences. She had no life or interests outside of motherhood.
  • She didn’t notice that she had put on a whole lot of weight either because she no longer dressed in her professional or party clothes. In fact, there were very few times when she wore anything nursing and spit-up friendly. She gradually realized that she had no life outside of her child.
  • Finally, a dear older and wiser friend of hers told her that it was an essential thing, apart from taking care of her family, to take care of her own needs because her own health and happiness directly impacts her ability to care for her family. She then realized the consequences of her self de-prioritization :
  • Weight gain
  • Depression
  • lack of socialization.

Poppy eventually realized that just like how in an airplane, you are instructed to put on your own oxygen mask first, then help others;  in order to help others, you need to take care of yourself first. It was then that she discovered how taking steps to care for yourself each day should be top priority.

She went on further to start involving these important aspects into her life:

Taking care of her body

  • Exercise, because moving your body keeps your blood circulating, keeps you strong, and keeps your mood happy.
  • Eating well: She says she learned to eat 5-7 servings of fresh fruit and veggies, removing all the junk foods.
  • Maintaining relationships outside your family. It was important that her family remained her top priority, but she also learned not to under-estimate the power of good friends. She found that just having someone to talk to was a great help in advancing feelings of well-being.
  • Getting enough sleep: Without good and enough sleep, the quality of your life deteriorates rapidly. Sleep is what is needed to help your body recover and repair itself, and also to avoid television as well as snacks which are high in sugar and fat before bedtime.
  • Getting dressed every day: Working and walking around all day in sweats and slippers is not good for anyone’s self-esteem. We know that when we look good, we feel so good.

Caring for her mental health

  • Having a positive attitude: A positive, mindful attitude used on yourself and others will change the way you view life. It gives you a reason to get up in the morning and face whatever challenges come your way!
  • Have a hobby: You need interests of your very own outside of the home and family because it maintains your individuality.
  • Spend some time alone: Just taking a relaxing bath for 30 minutes or a few hours out to do your hair and nails or reading a book you have been meaning to read, these are what boost your morale, your spirits, and make you feel good about yourself and life.
  • Ask for help: If you are struggling, don’t be afraid to ask for help, because it’s true, we can’t do everything alone – no man is an island.

 

It figures; learning to take care of your own needs isn’t selfish, it’s downright essential. It makes you a better caretaker because after all, happiness and health are top assets to have, aren’t they? It’s a lifetime investment – how are you really doing?

 

physical health

 

 

 

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Yoga Basics – What can Yoga- do for me?

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Yoga Basics – Why it Helps

If you are thinking of trying a new exercise, then yoga is the way to go. Unlike other sports or forms of exercise, yoga does not only strengthen your body but also relaxes your mind and motivates your spirit. Yoga is the union of the mind, body and spirit. It is being one with the universe, leading to unification and enlightenment. Practicing this exercise includes postures or poses, breathing and even internal cleansing and cultivating the life-energy as it is also a form of meditation.

Here are some of the yoga basics you need to know.

Basic Guidelines of Yoga

Yoga can be done at home or in a yoga studio near you. An advantage to going to a yoga studio in the beginning is you can learn the correct way to do the poses since a yoga instructor is present to teach and correct them, and you can meet other people who are into this form of exercise, too.

In this way, you can share your experience about how it is beneficial your health and wellness and get more motivation to really include practicing yoga regularly into your life.

Yoga is simple enough hence  a quiet place and a yoga mat are pretty much everything you need.

Other yoga basics to consider

1. What to wear?
Going to the gym might require you some spandex type clothes but in yoga you can wear clothes that are loose and comfortable such as leggings and tights and pair it with a shirt of your choice. What is most important is that your clothing of choice is comfortable and will not restrict your movement.

2. How long should I do it?
As a beginner you should start slowly. Do not push yourself to the limit and you should be very attuned to your body and its cues. Additionally, you can start your practice depending on your schedule, objectives and ability. Start with 15 to 30 minutes, after some time, 15 to 90 minutes. You can practice 1 to 6 times a week. Always remember practicing longer but less frequently can be better than practicing for shorter periods but more frequently.
3. What to do and what not to do?
As mentioned earlier, do not push yourself too much! Do the basic poses first before moving on to the more challenging ones. Also, if you have any medical issues it is best to consult your yoga master or your medical doctor to prevent injuries or further harm.

Benefits of Yoga: Mind, Body and Soul

After getting prepared physically and mentally, the next thing you should know are the benefits you can get from yoga. This exercise does not only affect the physical body but also the mental state of the person doing it.

1. Improves the health of the muscles, joints and even the heart.
This can help lower blood pressure and pulse rate, reducing the risk of heart problems. In doing yoga, it involves almost every body part to move, this also improves your flexibility and balance.

2. Improves the quality of life.
Yoga develops discipline, devotion and mindfulness in you as it involves not only the body to move but also the mind to be more disciplined, focused and calm.

3. Improves mental health.
Doing yoga relaxes your mind and rejuvenates the spirit. This can reduce stress, relieve anxiety and fight depression. It helps lessen the symptoms of anxiety and depression as it reduces the levels of cortisol or stress hormone and also controls the levels of serotonin, a neurotransmitter linked with depression.

Basic Yoga Poses

After knowing how it can benefit you, aren’t you excited to try it out! If yes, then here are some of the basic poses you can do even at home.

1. Corpse Pose
Lie of your back in a neutral position with your arms at your sides. Relax your arms with your palms up. Relax your legs and your feet and close your eyes. Breathe naturally and let your muscles completely relax. Stay in this position for a few minutes.

2. Downward Facing Dog
Bend down in all fours, stretching your arms further from your head, somehow forming an acute triangle. Also lift your hips slightly upwards and hollow your abdominal muscles, holding your breath 5 to 8 counts.

3. Tree
Begin from standing position, your weight distributed evenly on both feet. Shift your weight to your left foot and slowly anchor your right foot on your inner thigh. Also center yourself, balance and press your palms in prayer position at chest level. Inhale and keep to this pose for up to a minute.

4. Triangle
Stretch your legs apart forming an acute triangle and reaching the leg further from the other with one hand to your knees, then the other arm reaching straight upwards. Turn your gaze to the top hand and hold your breath for 5 to 8 counts. This could strengthen your legs and tone the entire body.

In conclusion yoga is an exciting exercise routine to try out. It improves your lifestyle and gives a healthier perspective of things.

Finally, practicing these Yoga Basics will relax your mind and spirit.

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Burning Calories to Lose Weight

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Burning Calories – Your Pathway to Wellness

We all know that the best way to burn calories is by eating less and by exercising more. However, when you are trying to diet, every calorie burned counts. Because of this, it is useful to try and find extra ways to burn a few calories here and there. Here is a list of a few everyday activities that can help you burn some extra calories.

You should note that these activities won’t burn a ton of calories, but as was already stated, every little bit helps when you are dieting.

Drink Cold Water

Cold water is one of the most underrated dieting aids out there. Not only does it help suppress appetite, but it can actually allow you to burn more calories. Drinking the water doesn’t burn more calories, but cold water  speeds up your metabolism. The sped-up metabolism leads to more calories burned.

Make Yourself a Bit Colder

Studies have also consistently shown that exposing yourself to colder temperatures does result in more burned calories. Why exactly? Well, it seems that your body is forced to use more energy to keep itself warm, which requires your body to burn more calories as fuel. We aren’t saying to go jump head first into the snow naked, but it may be something to consider next time you to go to jack up the heat during the winter.

Go Shopping

Shopping is a surprisingly good activity for burning calories. If you walk around a very big store or a mall for a long time, you burn a shocking number of calories, even if you are just walking a leisurely pace. So, next time you sit down to binge watch a show or go to do some other hobby, why not take a shopping trip instead? Even if you don’t buy anything, your body will thank you.

Cleaning

Cleaning your house is never fun. In fact, it’s such the opposite of fun, that people actually pay to get their house cleaned. However, cleaning your house can actually be a pretty good way to burn some calories. How many calories exactly? Well, for light cleaning jobs like dusting putting things away, etc., you can burn over 150 calories per hour of cleaning. For tougher cleaning jobs, like scrubbing floors and walls, you can end up burning close to 200 calories per hour.

In conclusion, Burning Calories will keep you healthy and on the way to Wellness. Try It!

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Healthy Breakfast Cereal Alternatives

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Healthy Breakfast Cereal Alternatives. Free of empty calories, full of nutrition,

Most cereals, whether they are for kids or adults, are often loaded with heaps of sugar or fructose corn syrup. Eating all that sugar, will raise your blood sugar levels. Hence, you will be be hungry very quickly. Excess sugar eventually converts into fat, and you may over time even develop type 2 diabetes. Additionally, most cereals are high in genetically modified ingredients (GMOs), particularly those targeted at children.

Here is a list of some of the healthy breakfast cereal alternatives you can eat instead:

Yogurt

Yogurt is one of the delicious, healthy breakfast cereal alternatives, but only if it is unsweetened ones. Stay away from the flavored yogurt varieties, and shop for plain yogurt which you can top with bananas, fresh berries or  nuts for sweetness.

Oats

Organic oatmeal is a highly comforting, warm dish, packed with nutrients. Add a dollop of natural yogurt over your cooked oats, some crushed nuts, cinnamon and a sliver of honey. It is e a powerful energy meal loaded with good health and wellness.

Nut butter on whole grain toast

You need fuel to have energy during the day and that means eating top nutrients. Try something like nut butter on ancient whole grain toast. What about some sweet slices of apple or banana to pop into your mouth as well? Carry some nuts and raisins as a go-between snack to help close the gap between meals.

Protein Smoothies

Unlike a lot of ready made smoothies that contain spoons of sugar; homemade ones are extremely healthy breakfast cereal alternatives. Take a banana, some frozen fruit and a scoop of whey protein to keep you alert. Add a splash of  almond milk instead of fruit juices as a sugar free alternative. Hence, your smoothie will keep you going for hours.

Scrambled eggs

Nutritious scrambled eggs, a typical breakfast staple, are so good for you, containing plenty of minerals, vitamins, proteins, fats, iron and folate. This powerful protein meal will provide plenty of energy and keep you going well into the morning, feeling satisfied.

Breakfast sandwich

A breakfast sandwich is a real favorite. All it takes is one scrambled up egg, a beef patty, some slices of avocado and some cheese. Place them inside a toasted whole grain English muffin and that is it. You get folate and iron, plenty of protein, fiber and monounsaturated fat from the avocado. This breakfast sandwich is the ideal recipe to keep you highly satisfied until your next meal.

Finally, start your day with one of these healthy breakfast cereal alternatives, do your body a favor, kick-start your metabolism.

Additionally, you start the day with something delicious that promotes feelings of wellness. Here are plenty of options that you can whip up each morning, and best of all they are good for you. Bet you’ll want to make them for lunch too!.

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Detoxifiying Benefits for Fitness and Health

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Detoxifiying Benefits Your Body and Mind.

Months have past since the end of the holidays, yet the effects linger on. You might need a good detox program. It may br the only way to return to wellness.

When your body shows signs of toxins buildup, it is time to detox.  Toxins affect both your fitness level and mental attitude.

First indications are feeling sluggish and stressed. Additionally, having aches and pains signal the need to act. Extreme symptoms will include, diarrhea, constipation or feeling clumsy.

Toxins also manifest themselves in rapid weight gains and the incapacity to lose that excess weight.

Moreover, toxins in the body get stored on your fat cells. Detoxifiying benefits include cleaning that unwanted garbage in your cells.

Several organs in your body handle cell waste management:

Liver

The liver recycles the unwanted chemicals in the body. Additionally, it sorts out the toxins and using blood circulation moves them  for elimination.

Lymphatic System

Lymph glands also play an important role in eliminating toxins. A network of glands channels the excess waste from the cells onto the final eliminating organs. The appendix, thymus, tonsils, and spleen are the lymphatic glands that assist major organs in the body to clean and detoxify.

Kidneys

The water management in the body is handled by the kidneys. They keep blood alkaline by eliminating the dissolved acid waste. Hence drinking plenty of water and alkaline drinks aids the process. Small amounts of alkaline liquids everyday will produce positive results.

Lungs

The lungs are the organs that oxygenate the blood. They allow the oxygen to enter the bloodstream. Additionally, they are responsible for removing waste gases found in every cell of the body. Deep breathing fresh air keep the lungs healthy and toxin free. If you live in a city, find oxygen rich areas such as parks where you can perform deep breathing.

Colon

The solid waste management organ in your body is the colon. Solid waste that accumulates on the walls of the colon. Detoxing and cleaning the colon takes time. Eating plenty of fiber over time will lead to a healthy colon.

Detoxifiying Benefits and Solutions

If you are experiencing any of the above symptoms, begin a regular walking routine. Exercise is a good key in having a fit and healthy body.

In addition doctors suggest drinking plenty of lemon water. This is an effective way of maintaining a very good circulation and will increase the rate of detoxification in the body.

For those extreme cases, consult a physician that will design a detox program.

Finally, detoxifying benefits will be seen in a short time after beggining the program.

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