Wednesday, 23 December 2020

Paying Attention to Your Body's Signals for Optimal Health

 



Your body is a marvelous creation! It speaks to you when it’s doing great, and it also speaks to you when things aren’t so wonderful.  But that’s the beauty of it – your body gives a ton of signals to let you know it’s in need of something so you can do what’s necessary to achieve optimal health.

 Use these strategies to tune in to what your body is telling you: 

1. Assess how you feel each morning. 

 The early morning hours are usually ideal for you to listen to your body’s signals.  At that time of day, it’s usually very quiet, so you can pay closer attention to the physical signals.  

Each morning, determine whether you feel different from the morning before. Determine if you experience any new aches when getting out of bed. Figure out if you wake up feeling lousy, even after a sound night’s sleep. See if you wake up with any ailments that you didn’t go to sleep with. 

2. Compare the effects of different food choices.  

As you go through the motions day by day, it’s sometimes tough to maintain proper nutrition. Especially if you’re always on the go, you may end up making some poor food choices.  As you do that, however, it’s important to see what kind of impact your food choices have on your body. 

Do you find that you’re more energetic when you have the recommended daily amount of fruits and vegetables? How effective are you in the gym after you’ve spent a day eating junk food? Does your mind function better at work when you eat vitamin-rich foods? 

3. Get regular checkups.  

Even if you haven’t seen or felt anything to worry about, it’s important to get regular checkups at the doctor just to make sure everything is intact. It’s sometimes possible, for example, for your cholesterol or blood pressure to be high and you have no idea. 

If you’re about to embark upon a stressful month at work, now would be a great time to get a checkup. Put a routine in place for doing checkups and stick to it. 

4. Know your body’s physical capabilities.  

Although you may consider yourself healthy and in good shape overall, there’s just so much the body can manage. Whether it’s exercise or mental work at the office, it’s important to know your limits so you don’t end up burned out and physically exhausted. It’s okay to work out until your muscles feel worn, but you’ll know if you’ve overdone it if the recovery time is longer than you expect. 

The same goes for mental exhaustion. You’ll feel like you’re coping through the long, stressful hours at work until you realize you’re motionless in bed when you should be up getting ready for work! 

Paying attention to your body’s signals is a crucial part of maintaining good health. Remember that you rely heavily on your body to take you through the ins and outs of daily life, so you’re better off protecting it! Listen to your body’s signals and act accordingly!

Thursday, 24 September 2020

How To Lift Your Mood Instantly





If you’re feeling a bit blue, you might be surprised to hear that are lots of ways to lift your mood in less than a minute. Skeptical? Try these and see!

 

1.     Put some drops of lavender and orange essential oils in a diffuser. These oils have been shown to help with anxiety and to promote calmness and positivity.


2.     Have a snack. A handful of nuts or a square of dark chocolate will send endorphins flooding into your brain and lift your mood fast.


3.     Get some sunshine. Go outside and get some fresh air and some sunshine. Exposure to sunlight triggers the brain to release Serotonin. Serotonin helps to regulate mood and anxiety. Studies have shown that people who have significant exposure to light have less depression, fewer sleep problems, and are even more productive. If you can't make it outside, go and look out of a window.


4.     Go for a walk. Even walking around the block will help to lift your mood, heart rate, and energy levels.


5.     Close your eyes and focus on your breath. Breathe in and out deeply three times. Focused breathing lowers your blood pressure and calms the mind. Deep breathing can help reduce stress levels instantly.


6.     Lift your shoulders up to your ears and then let them drop. Do this three times and feel the tension ebb away. It’s easy to hold onto a lot of tension and stress without realizing it.


7.     If you’re feeling nervous before an interview or presentation, go into the stairwell or the restroom. Breathing in, open your arms wide, breathing out give yourself a big hug. It’s almost impossible to do this without smiling.


8.     Smile! Smile and make eye contact with a colleague or the guy in the coffee shop or the person serving you at the deli. The physical act of using your smile-muscles can genuinely make you feel happy. And it's contagious. Chances are you'll make them smile too and improve their day.


9.  Stand up straight, lift your head, and throw your shoulders back. Adopt a Wonder Woman or Superman pose and feel the change in your energy.


10. A cup of tea or coffee will instantly lift your mood. You probably know that caffeine is a stimulant, but even low or no caffeine hot drinks will give you a boost or calm you down whether it’s chamomile or green tea, a chai latte or hot water, and lemon.


11. Listen to music that you love. You can choose custom mood music, or play your old favorites. Music has been shown to have a powerful effect on mood.


12. Ask for a hug. Probably not from your boss, but a family member or friend would love to give you the instant comfort of an embrace.

 

 


Wednesday, 23 September 2020

Tools To Help You Achieve Your Goals





 
Many people think that they have to rely on themselves to stay motivated when striving to reach new goals. This is actually not true. There are many tools that you can use to make reaching goals much easier.

 Some of the most popular motivational tools you can use include simple things like blogs, journals, online calendars, vision boards, and planners. All of these things can really help you stay on track and achieve your goals.

 A blog or journal can really help you plan out your steps to reach your goal. You can keep a daily or weekly journal, whatever works best for you. Many people start off by using a weekly journal and then switching to a daily one. As they find that writing down accomplishments and struggles is really helpful, plus it acts as a reference in case the situation happens again.

 Calendars and planners in all forms are available online. You can even download apps to your iPhone, iPad, or other mobile devices. This makes sure you can access your planner regardless of your location. There are even apps that allow you to share your progress in places like Facebook and Twitter. You can even challenge your friends and family to friendly competitions. This helps you set and achieve weekly goals, by incorporating a little bit of fun into them.

 What motivational tool you use will depend upon your goal and your personality. You may enjoy writing and are automatically drawn to using a blog to stay motivated. You may be more of a private person and prefer the idea of using a planner or app for motivation.

 You don’t necessarily have to make any of your writing or blogs public you can make them private and can only share with people you choose. Don’t forget that you can just use an online notepad or word processing software and create your own personal motivational book on your own computer. Another idea is to record videos if this is something that appeals to you. You can record a video about your goals, achievements, ups, and downs. Again, you can make your videos private or public.

 Other great tools to use include using motivational tapes and quotes. Personal development tapes are great to take with you as you can listen to them while driving. Vision boards and quotes are fantastic for placing on your wall, mirror, or fridge so you can read them every day. Quotes are very good for reinforcing your goals and abilities on a daily basis, so don’t overlook using them.

Do you use any of these? Which ones have you found the most effective?



Download  your Practical Goal Setting Guide And Workbook Below




Tuesday, 22 September 2020

How To Have A Clutter Free Mind




Decluttering your life and becoming organized starts with one important but easily-overlooked step. You need to have a clutter-free mind.

 If your home and office are cluttered and disorganized, chances are your mind is too. Mental clutter is restless, moving from brooding over the past to worrying about the future.

 It’s going through your mental to-do list and fretting over having too much to do. Above all, mental clutter is exhausting and fruitless. It stops you from getting things done.

 Here are some top tips for getting back in control and decluttering your mind.
 

1.   Declutter your environment


If all you can see is chaos, your mind will be in overdrive all the time as there’s always something that needs doing. 

When you tidy up your space, things stop being overwhelming and you will be able to see if in fact anything needs doing.
 

2.    Start writing lists


Free up your mental space and keep anxiety at bay by writing lists. Checklists and to-do lists will keep your tasks ordered and allow you to prioritize. 

Use whatever method suits you best – a notebook, diary, planner, smartphone app, or an online tool.
 

3.    Journal


Get all those worries, ideas, and what-ifs out of your head by writing them down. That’s especially useful if you can’t sleep because your monkey mind has gone into overdrive.

 Keeping a journal will help you work through whatever is worrying you. Often things look a lot less worrisome when they’re on paper. In fact, studies have shown that writing problems down helps the brain to process and find solutions.
 

4.    Leave the past behind


A lot of mental clutter is caused by brooding over past events, whether it’s past hurts or things you wish you had said or done, opportunities you wish you had taken or actions you regret.
 
All of these preoccupations take up space and energy in your mind that could be available for much more creative projects. Worst of all, mulling over the past is fruitless. 

You can’t change the past, but you can let go of things that are distracting you in your present life.
 

5.    Focus on one thing at a time


Lets’ face it, multitasking is overrated. Trying to answer an email, take a phone call, and do your monthly budget all at once is likely to leave you with lots of things half-done and feeling exhausted. 

You’re much more likely to make mistakes and become overwhelmed. Focus on doing one thing at a time, and you will be calmer and have a completed to-do list of tasks completed properly.


Thursday, 3 September 2020

Changing Your Attitude



Do you sometimes feel that life hasn’t gone the way you had hoped? Do you find yourself complaining and blaming others for your misfortune? Do you find people trying to avoid you? Do you find that you get set off by the smallest incidents? 

The problem could be not having the right kind of attitude. Your attitude may need some adjusting. You may want to explore changing your attitude and see if that doesn’t result in the changes you need. Developing a positive mental attitude can definitely change your life.

How do you develop a positive mental attitude?

Having a positive mental attitude is not just about smiling and laughing all the time. It is the belief that being optimistic in every situation can attract change and success. This definition by Kendra Cherry explains it perfectly.
''Positive thinking actually means approaching life's challenges with a positive outlook. It does not necessarily mean avoiding or ignoring the bad things; instead, it involves making the most of the potentially bad situations, trying to see the best in other people, and viewing yourself and your abilities in a positive light.''

Positive thinking can affect your health positively by improving cardiovascular health, reducing stress and depression. It also helps you to cope with difficult situations. 
Here are 5 ways to develop a positive mental attitude:

Practise Gratitude

Focus on things you are grateful for in your life right now. Take a step further by getting a journal and writing at least two things you are grateful for every night.

Let go of the past

Focus on today and let go of the past. Learn from the mistakes of the past to do better today. You can't change your past but you can write the future. 

Surround yourself with the right people

Your company matters. Surround yourself with the right people. Make friends with positive thinking people who are going after their goals. You can take a step further by seeking out mentors you can learn from.

Meditate

Take time every day to be quiet and reflect on your day. This practice can help you let go of your fears and anxieties.

Use Affirmations

Affirmations are simple positive statements you say out loud to reprogram your brain. They can help you to counter negative thoughts and limiting beliefs. Get audio positive affirmations you can use here


Tuesday, 1 September 2020

Body Building Smoothie Recipe

.
bodybuilding smoothie

Drink this bodybuilding smoothie straight after a workout and you’ll replenish your muscles by providing the protein they need to repair micro-tears caused by training. What’s more, is that the sugar in the smoothie will head straight to the muscles to restore glycogen – rather than being stored as fat.

Better yet, consume this smoothie just before bed and you’ll have another anabolic window where you’ll see enhanced muscle growth. In this case, though, you may want to use a casein protein instead of whey. Casein releases protein much more slowly and this in turn means that it will provide a steady supply as you are sleeping.

bodybuilding smoothie


Ingredients

2 cups whole milk

1 helping of chocolate protein shake

½ a banana

2 tablespoons peanut butter

Cherries

Kiwi

 1 tablespoon honey

body building smoothie


recipeIngredients:
2 cups whole milk
1 helping of chocolate protein shake
½ a banana
2 tablespoons peanut butter
Cherries
Kiwi
1 tablespoon honey

recipeInstructions:
Blend all ingredients in a high-speed blender and serve.


Download over 20 smoothie recipes here: Green Smoothies Recipes

How Much Discharge is Normal in Pregnancy

how much discharge is normal in pregnancy


Vaginal discharge is one common sign noticed during early pregnancy. But how much discharge is normal in pregnancy?

 Let's start by talking about normal vaginal discharge.

What is vaginal discharge?

Vaginal discharge is the normal fluid released by glands in the vagina, uterus, and cervix. The colour can vary from clear to milky white. Consistency can vary from thin to thick white discharge. This variation depends on the time in your menstrual cycle.  

Discharge is thicker when you ovulate, when you breastfeed or when you are sexually aroused. Vaginal discharge can also increase with pregnancy. Normal vaginal discharge performs the function of helping to clean and protect the vagina.

So yes, it is possible for normal vaginal discharge to increase during pregnancy. Almost all women have increased vaginal discharge during pregnancy. The increase is caused by increased estrogen and vaginal blood flow during pregnancy. This discharge helps to prevent infections from moving up from the vagina to the uterus in pregnancy.

Vaginal discharge changes during pregnancy just like in the menstrual cycle. It is usually thin, milky white or colourless. Another name for this is leukorrhea. As the pregnancy progresses, the discharge helps to form a mucus plug which blocks the cervix to prevent infections from travelling up into the uterus. At the end of pregnancy, the mucus plug breaks down and comes out as clumps or pinkish mucous streaks. This is called the "bloody show" and means birth is approaching.

However, it is important to note some types of discharges could be signs of an infection or pregnancy complication. Speak to your health care provider if you notice any of the following:

  • Itching around the vagina
  • Pain or soreness during urination
  • Foul or fishy smell
  • Green or yellow coloured discharge
  • Bleeding
  • Very watery or excessive discharge
It is important to visit your doctor if you notice any of these types of discharge so your doctor can prescribe the appropriate medication and manage any impending complication.

Saturday, 29 August 2020

Smoothie Hangover Cure






This recipe is a good smoothie hangover cure for those times you had a little too much to drink.

Firstly, let's run through the function of each ingredient in our hangover recipe. 

The bananas help to counteract the unwanted effects of the acidity in the stomach and provide a natural antacid. At the same time though, it will also help you to replenish your potassium. Increasing potassium is very important as you will have lost some electrolytes from drinking.
This is partly what causes headaches and cramping. 

This is also why we have included a little salt so that you get the sodium and potassium balance back up - just like drinking an isotonic sports drink!

The honey will improve your blood sugar and give you back some much-needed energy. At the same time, it will also help to counteract acetaldehyde. Acetaldehyde is the main toxic substance that the body creates when it breaks down alcohol. This is what causes most of the hangover symptoms.

Ingredients

  • Peanut butter
  • Banana
  • Honey
  • Water
  • A pinch of salt
  • Lemon
Smoothie Hangover Cure


recipeIngredient:
Peanut Butter
Banana
Honey
Water
Pinch of salt
Lemon

recipeInstructions:
Blend all ingredients in a high-speed blender and serve.


Download over 20 smoothie recipes here: Green Smoothies Recipes

Thursday, 13 August 2020

17 Quotes About Achieving Success

Quotes about achieving success


 Everyone needs a healthy dose of inspiration on their way to achieving success. Success is not always a straight line, sometimes, we encounter setbacks, disappointments, and failures. We have curated 17 quotes about achieving success to give you that extra boost you need today. Hope you find wisdom, inspiration, and courage to go for your dreams.  

''Try not to become a person of success, but rather try to become a person of value.'' Albert Einstein

''I have not failed. I have just found 10 000 ways that won't work.'' Thomas Edison

''The whole secret of a successful life is to find out what is one's destiny to do, and then do it.'' Henry Ford

''Just when the caterpillar thought the world was ending, he turned into a butterfly.'' Proverb

"Start where you are. Use what you have. Do what you have. Do what you can.'' Arthur Ashe

''Success is the sum of small efforts,  repeated day-in and day-out.'' Robert Collier

''We become what we think about most of the time, and that is the strangest secret.'' Earl Nightingale

''Though no one can can go back and make a brand new start, anyone can start from now and make a brand new ending.'' Carl Bard

''Whenever you see a successful person, you only see the public glories, never the private sacrifices to reach them.'' Vaibhav Shah

''Never mistake activity for achievement.'' John Wooden 

''Successful people do what unsuccessful people are not willing to do. Don't wish it were easier, wish you were better.'' Jim Rohn

''We tend to overestimate what we can achieve in short periods of time and underestimate what God can do with a man or woman over a lifetime.'' Dr Roy Patterson 

''Every time you encounter an impressive achievement, ask, what did it take to make that happen? Scratch the surface on any significant accomplishment - you will find grit.'' Paul Stoltz 

 ''Don't be afraid to give up the good to go for the great.'' John D Rockefeller

''If you set your goals ridiculously high and it's a failure, you will fail above other people's success'' James Cameron

''All progress takes place outside the comfort zone.'' Michael John Bobak

''Definiteness of purpose is the starting point of all achievement'' Clement Stone 


Wednesday, 12 August 2020

Defy Your Age: How To Have Younger Looking Skin

 

Defy your age: How to have younger looking skin


Let's face it. You want to defy your age and keep looking young for as long as possible.  The skin, being the body's largest organ, is the most vulnerable as it is exposed to all the elements – pollution, sun, and air. 

It is also where you first begin to notice aging the most.  You may be aging underneath your skin, but your skin (and hair) can be the first signs that you are, in fact, getting older.

Fortunately, there are some very effective ways to help your skin look younger.  These are 6 tips to help you do just that.

 Completely transform your complexion. You don't have to worry about thinning skin, blemishes, wrinkles, crow feet or laugh lines anymore. Click here to learn more about this high performance anti-aging solution.

Do not smoke 

 Cigarettes are full of harmful chemicals, over four thousand, in fact.  These chemicals make your skin age faster than it should.  In particular, smoking results in wrinkles.  

Some of the wrinkles happen around your mouth when you inhale and puff on the cigarettes.  However, wrinkles also show up all over your face.

The nicotine found in cigarettes causes blood vessels in your body to contract, including the blood vessels in your face.  As a result, your skin gets less oxygen and important nutrients carried in your blood, and this ages your skin.  

Other chemicals also harm the collagen and elastin which help prevent sagging of your face.

Moisturize

You should not skip on using moisturizer if you want your skin to look youthful. Using moisturizer day and night after cleansing helps to lock in hydration. 

Coconut oil contains collagen which helps to create elasticity. This makes your skin firm. In addition to ingesting coconut oil, it is recommended for use on your skin as it provides great moisturization benefits.  

It is also a natural exfoliant, removing dead skin cells. Be sure to use organic, high-quality coconut oil that has not been hydrogenated or further processed.

Completely transform your complexion. You don't have to worry about thinning skin, blemishes, wrinkles, crow feet or laugh lines anymore. Click here to learn more about this high performance anti-aging solution.

Use sunscreen and skin protection 

The cumulative damage of the sun can result in wrinkles, and worse, cancer. The daily use of sunscreen and skin protection is one of the easiest ways to prevent aging of your skin, and keep it looking young for years to come. Look for a sunscreen with an SPF of 15-30, and one with both UVA and UVB protection. 

Be sure to wear hats that shield your face and neck from the sun, and wear sunglasses to avoid squinting and the development of unsightly wrinkles around your eyes.

 Exfoliate 

Exfoliation of your skin involves removing the top dead skin cells, which tend to make skin look dull and flaky.  It also reduces fine lines and helps improve the performance of treatment products you may be using on your skin.  

It is suggested that you exfoliate your skin twice a week.  To do so more often is not recommended as it can leave your skin irritated.  The key is to use gentle scrubs that do not damage your skin.

 Use supplements 

To have healthy, youthful skin on the outside, it means you also need to take care of the inside of you.  In addition to healthy eating that includes lots of fruits and vegetables, supplementation with high-quality supplements is important.  

Beta-carotene, Vitamin C, and Vitamin E are all important antioxidants that can help fight the signs of aging.

 Reduce stress 

Stress is harmful to your body in so many ways.  It can be damaging to your heart and blood vessels.  It is also damaging to your skin.  That is why it is important to find ways to reduce your stress and keep it under control.

Want to reverse time...... Look years younger?  Defy your skin's age?    Learn more here

 

Tuesday, 11 August 2020

How To Create Good Habits to Achieve Your Goals


create good habits to achieve goals


It should come as no surprise that the habits we form will determine our success or failure. After all, habits already dictate a lot about our lives. That’s why it’s so important to create good habits to achieve goals so that we can reach our fullest potential. 

 What’s even more interesting is the fact that these same good habits can help us to stay motivated when it comes to realizing our goals. 

Let’s look at some examples of good habits that can help us achieve our goals:

 1. Write down your goals

Nothing beats writing down your goals on paper. Writing down your goals forces you to decide exactly what you want and how you will get there. It brings clarity. You will be motivated to overcome any resistance to achieving the goal. 

In fact a study conducted shows that you are 42 percent more likely to achieve your goals when you write them down. Get a good planner like Plan Ahead Planner to document your goals.

2. Visualize your goals

Take some time to write down a picture of how the goal will look like when it is accomplished. For example, if your goal is to lose weight, imagine how you will look when you have lost weight in your new slim-fitting clothes. Paint this picture in your mind every morning as you say your affirmations. 

Another way to do this is to create a vision board with pictures of what you want to accomplish and place it on your wall or on your phone where you will see it every day. 

Learn how to achieve your goals with the Goal setting guide and workbook bundle. Click here to download.

3. Revisit the reason you’re doing what you do. 

When you make goals, you tend to feel that initial surge of enthusiasm for the project. Sadly, this motivation tends to wane over time. Build a habit that forces you to revisit the goal to bring that motivation level back up.
 
For example, if you’re doing something that will benefit a specific group of people somehow, then plan to spend time each month with that group to remind yourself of why you’re doing this.

 4. Be proactive. 

Getting the jump on things is a habit that not only keeps your boss happy but also gives you a rush of dopamine to the brain. 

Build habits of being early, or do things that help you to think ahead. For example, make lists that keep you not only on task but ahead of the game.

 5. Focus on the small stuff. 

If you’re dealing with a big goal, such as some serious weight loss, it’s easy to lose your motivation when it feels like you’re not making progress. 

Having small goals gives you milestones to celebrate and builds motivation back. 

These kinds of goals come from small changes, like planning to eat a little differently (cutting carbs for example), or in taking the stairs instead of using the elevator.

6. Surround yourself with people who motivate you. 

That is an easy habit for you to build, in that it involves choosing a little more carefully what company you keep. 

Building a habit of meeting with this group on a regular basis not only keeps you motivated but has the added benefit of cementing relationships with those around you.

7. Take care of yourself.

If you’ve ever been sick then you know it’s impossible to be productive, or even to have a positive attitude when you’re not feeling good. That’s why it’s so important to take charge of your health.  

Setting up some healthy habits such as going to the gym more often, or making changes in your meal plan then will help you to stay motivated longer just because you’re feeling better when your body is in sync. Your improved health makes this a win-win all the way around.

Building good habits is an awesome way to stay on track to reach your goals. The best part? As with any habit, if you do it enough, you’ll wind up acting without thinking, making motivation an automatic part of your life. 

Learn how to achieve your goals with the Goal setting guide and workbook bundle. Click here to download.


 

 

 


Friday, 7 August 2020

How To Exercise To Lower Blood Pressure

 

How to exercise to lower blood pressure

Walking has all sorts of health benefits including the ability to help lower your blood pressure and strengthen your heart. Many people at risk for stroke and heart disease are overweight, unhealthy and have a hard time exercising. Thankfully walking is an easy, low-impact exercise to lower blood pressure that almost anyone can do.

Start where you’re at. Just put on your shoes and head out there. If all you can do is walk for five to ten minutes, start there. It’s a great start and that’s a lot more exercise than you’ve been getting. Stick with it for a week and then see if you can make it for 15 minutes.

If you can go for 30 minute walk, start there. Pick up the pace, walk briskly and after a week or two, try to go for 45 minute walks. Or break up your walking workout into 3 shorter sessions interspersed throughout your day.

Exercise to lower blood pressure


If you have any health conditions and in particular, if you’re suffering from high blood pressure and are at risk for heart disease, discuss your walking plans with your doctor. The two of you can come up with a plan that’s appropriate and safe for you.

Getting out and walking will help you on several different levels. The act of walking itself, particularly if you can go for a walk out in a pretty park is very relaxing and will lower your blood pressure soon after the walk. That’s a terrific benefit of walking and something that will help you feel better right away. But the benefits don’t stop there.

The regular exercise will strengthen your heart. Remember your heart is a muscle and going for a brisk walk works out more than your leg muscles. As you work out your heart, it gets stronger and better at pumping blood through your body. 

And as you strengthen your muscles and your body overall, you are likely losing body fat. That’s good news for your blood pressure long term. All it takes is heading out there for a short little walk each day. As you get stronger those walks will get longer and you may even give swimming or riding your bike a try.

Healthy diet, regular exercise, and losing weight are some of the most effective ways to reduce hypertension regularly. Add to that the fact that walking helps you destress and it’s no wonder that walking regularly has such beneficial effects on your health. Ready to get started? Put on your shoes and go for that first walk.

Thursday, 6 August 2020

Benefits Of Infused Water


Infused water is the process of adding fruits, vegetables, and herbs to your water, then letting these ingredients flavor the water. In addition to providing a delicious flavor with a wide range of combination options, you also get some of the nutrients from the produce and herbs, which further improves how healthy your water is.
 Infused water is easy to do, but there are a few things you should know first. Here are some things to keep in mind when you are making your infused water.

Benefits of infused water


Types of Water to Use

The first thing you should know about making infused water is that filtered water is always better. Filtered water is cleaner, so this is really going to improve the overall quality and flavor of your infused water. Since not everyone has access to enough filtered water to fill infused water pitchers every time, tap water is okay when necessary, but do try to get filtered water if at all possible.
When choosing your water, you should only use room temperature or cold water. Avoid warm or hot water, since it can cause the produce to fall apart at a rapid rate, which reduces how many nutrients are going to end up in your water.

Choose Organic When Possible

If at all possible, try to select organic fruits and vegetables. These can often be found in the produce of your supermarket, but a better option might be to get them from a weekly  farmer’s market, or contacting local farmers directly. This allows you to get fresh fruits and veggies that you know were grown locally without added fertilizers and other chemicals. 
Organic produce does tend to provide a better flavor for infused water. However, the most important part is having healthy water with your favorite fruits and veggies, so if you can’t use organic, don’t worry too much about it!

How to Prep the Ingredients

After you select the ingredients you want to use for your infused water, you will then need to prep them before putting them into the pitcher. You should always rinse the fruits and vegetables to make sure no chemicals are left on them. Even if you bought them organic, it is still a good idea to rinse them and make sure they are clean.
 If you are using herbs, you want to crush them with a muddler since this will help to release the oils. The exception is when the herb is leafy, such as with mint or basil.
Most fruits and vegetables need to be cut at least in half before being put in the pitcher so that they can release their flavors. Hard fruits and vegetables like cucumber and apples need to be cut into thin slices since they can take longer to release flavor to the water. With berries and citrus fruit, they are softer, so just cutting them in half or quarters should be fine.

What to Make Your Infused Water In

By this point, you are ready to start putting your infused water together. Before you add in the water, make sure you have the right container. While you can technically use anything, a glass pitcher is usually recommended. However, regardless of which way you go, make sure it is BPA-free and food-safe. 
Many plastic pitchers are not ideal and won’t keep the water fresh, but in the end it is really up to you. There are also pitchers and cups used especially for infusing. They typically have a long and narrow section in the middle where you put your herbs and fruit, with holes or slots so the flavor can be released. You can use these, but they aren’t necessary.

How Long to Soak the Produce

When making infused water, you will add the produce and herbs first, then add your room temperature or cold water on top. You then want to let the water infuse so that you can get good flavors and nutrients from the fruits and vegetables being used. 
If you are leaving it out on the counter, this is usually done in about 2 hours. Otherwise, wait 4-6 hours if keeping it in the refrigerator for the infusing process. If you leave it overnight, it will be super flavorful.

When the Water Should Be Enjoyed

The ideal time to drink infused water is within 24-48 hours after the infusing process is complete. It is usually best to drink it the same day, but at least try to drink it within the first couple days. Waiting 3 days is okay, but don’t leave it for longer than that. 
Make sure you are not leaving the fruits and vegetables in the water for this long though. They should be removed and only the water should remain in the pitcher for this long. Citrus fruits will remain fresher for longer, while melons are going to get soft and mushy quickly.
Also keep in mind that if you drink the infused water the same day, you can usually refill it 2-3 times with the produce in the pitcher or cup and still get good flavor from it.

Monday, 27 July 2020

How To Stay Motivated To Work Out


Setting aside some time to go for a 45-minute walk isn’t always easy. We all live busy lives and between family and work, fitting in a workout isn’t always possible. 

What if I told you that you didn’t have to dedicate a set block of time for your walking workouts? What if you could get the same health benefits by working in a little more activity here and there throughout your day?

 And what if there was a fun little gadget that helped you stay motivated to work out more?

There is and it’s called a pedometer. You can pick up an inexpensive model at your local superstore or order it from Amazon. Or you can go with something a little fancier like a Fitbit for example. 

But before you head out to spend any money, check your smartphone. Many models have a pedometer built-in. All you need to do is download a free app and you’re good to go.

How To Stay Motivated To Work Out

The pedometer will track how many steps you take on any given day. It will also track how many minutes you’ve spent being active and how many miles you’ve walked. 

In other words, it keeps track of how much exercise you get during your day. And the good news is that it doesn’t matter if you head out after work for a 45-minute walk, or if you work out in little spurts here and there throughout the day.

Maybe you start your day by parking a little further away from the office and walking a couple of hundred extra steps. Then you take a quick stroll during your lunch break. 

You wrap up your day by walking around the park while your kids play. And just like that, you’ve gotten your exercise in without having to block out any additional time.

Give it a try. Put on a pedometer, or start tracking with that phone you’re always carrying around anyway and see how much you’re walking around any given day. From there, try to get a little more active as time goes by until you hit your stepping goal. 

For most of us 10,000 steps per day is a good long term goal, but if you’re feeling more ambitious than that, go for it.

Keeping track of your steps is very motivating. Looking at your pedometer and realizing you’re 2,000 steps away from your daily goal may be just the motivation you need to head out for that after-dinner stroll.

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