Sleep is something that we spend a third of our life doing. It would seem only natural for us to be excellent at it, but as it turns out, we still make a lot of mistakes when it comes to achieving quality sleep. Not everyone sleeps the same, and some people just have trouble sleeping at all. It’s quite possible that you haven’t even noticed the 8 Things You Do That Ruin Your Sleep.

Using the Wrong Pillow

As everyone’s body isn’t the same, neither are the pillows that you need to achieve quality sleep. Take account of the position you normally sleep in. People who sleep on their side need a firm pillow to support their head and neck, while people who sleep on their stomach or back need a softer pillow to stay level with the bed. Luckily, many newer pillows indicate which type of sleeper they are for nowadays, making it easier for you to pick out the right one.

Sleeping at the Wrong Temperature

For many of us, sleeping in the summer can be a grueling ordeal. You’re sweaty, uncomfortable, and hot as you constantly change positions before you fall asleep. In order to get a quality night of sleep, it’s recommended to keep your room at a cool temperature. As you fall asleep, your body temperature begins to decrease and a cool room will help your body go through the process. The National Sleep Foundation recommends setting your thermostat to 65 degrees Fahrenheit for the best results.

Your Phone is Too Bright

As we become more attached to our cell phones, it becomes harder and harder to put it down before going to sleep. Many of us check social media or read articles on our phone or tablet in our beds. The problem with this, however, is that electronic devices emit blue light which can block your body from producing melatonin. Melatonin helps us fall and stay asleep, so this is a crucial hormone to have. To fight this, try setting your phone to its night mode settings or consider not using your phone for at least ten minutes before bed.

You Snooze Too Much

Some people hate getting up early in the morning. Not all of us are morning people and it’s hard to get up for things you most likely have no interest in doing, like going to work or school. As a result, many people set their alarm clocks ten minutes early and hit the snooze button until they eventually wake up. Unfortunately, snoozing can actually cause a negative effect on your sleep quality. When you snooze, your sleep is broken down into fragments and the body never truly reaches the state of rest, leaving you groggy for the day.

You Drink Too Often

After work, you probably just want to relax for a bit, binge watch your favorite show on Netflix and sip down a few glasses of beer or wine. While this will relax you at the time, it can have a very negative effect on the quality of sleep that you are getting if you drink too close to bedtime. Alcohol can disrupt your brain waves and stress your body during digestion, causing your body to work hard during sleep and make you feel terrible upon waking. Try limiting your daily alcohol consumption to occur a few hours before bed for decent results.

Your Feet Are Cold

While many people prefer to warm their naked feet inside their blanket and sheets, some would have better luck sleeping if they tried something else. Wearing socks while you sleep can have some positive effects, and would keep your significant other happy for not having to feel cold feet as they sleep. Keeping warm feet and other body parts will allow your blood vessels to dilate, meaning that it is easier to fall asleep faster. Be sure to air out your feet sometime during the day, though, as constantly wearing socks could possibly lead to skin problems.

Too Much Caffeine

Many people go through their whole day drinking coffee, tea, or other caffeine-heavy beverages so they can get important tasks done like driving long distances, working, or just staying awake in general. While the caffeine in these beverages will help you stay awake when you need it, it can also prevent you from going to sleep later when you are just trying to rest. It is estimated that drinking coffee as far as 6 hours from bedtime can shorten your sleep by an hour and make you restless during sleep.

Sleeping on a Bad Mattress

Sleeping on a bad mattress can cause you a great deal of sleep-related stress. There are many different types of mattresses for the different types of body shapes out there, and having the wrong type could be the difference between a good night’s rest and a terrible day. Experts recommend that people should change their mattresses at least once every ten years. Mattresses are not built to last forever and a bad mattress can do a great deal of harm if you are prone to pain.

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All Made Simple – by: S.George

Contact: [email protected]

“If you continue to do what you have always done, then you will continue to be who you have always been…you must change to change…”


Nearly 2 billion people around the world are overweight and roughly 600 million of them are obese. A healthy weight leads to more energy, better sleep, and a longer life. If you’d like to get your weight in a healthy range, you need to stop doing these 13 things.

Eating Sugary Foods

If you have a severe sweet tooth, you could be sabotaging your weight loss before you even begin. Whether white, powdered, brown or liquid, sugary foods and drinks are a no-no when you’re trying to lose weight. If you absolutely must curb your sweet tooth, try a piece of fruit instead of a candy bar. Pure honey or stevia works well to sweeten coffee and tea.

Trying Every Fad Diet

Stop choosing eating and exercise plans based on what celebrities, TV doctors, commercials or even your friends and family claim will work. In a lot of cases, these diets are only a “quick fix” that cause you to lose water weight. Unfortunately, the water weight will come right back as soon as you start eating like you usually do again. Even if the eating plan is one that works for others, it may not be right for you. To find the plan that’s right for you, you’ll need to talk to your doctor and consider your dieting history and medical background.

Drinking Soda

Put a stop to your soda habit right now if you want to lose weight. It’s just sugar water with no nutritional value. Moreover, don’t allow yourself to fall into the trap of thinking it’s acceptable to drink diet soda instead. In many cases, people see no calories or carbohydrates and assume they can drink as much diet soda as they’d like. However, the drink still includes ingredients that will prevent you from slimming down.

Setting Goals That Aren’t Realistic

While motivation is one of the most important keys to losing weight, it can also be detrimental if you aren’t careful. Seeing the results other people have had with losing weight, especially if they have lost a significant amount in a short time, often causes people to set unrealistic goals while they’re motivated. When those goals aren’t met and motivation dwindles, the result can be weight gain. Set small goals and remember that most people only lose about one pound per week.

Having Bagels for Breakfast

Bagels, doughnuts and other types of bread are a staple around most American breakfast tables, but if you eat them regularly, you may as well be stapling them on your waist. Bread has high glycemic indexes, which cause your blood sugar to spike and make you feel hungrier. Opt for eggs, vegetables, fruits and other lean options in the morning to help you stay energized until lunch.

Claiming You Don’t Have Time

More than 40 percent of people say they don’t eat healthy foods because they don’t have time and a whopping 73 percent give lack of time as a reason for not exercising. Unfortunately, weight loss takes effort, which means you must take it seriously and make time. Choose one day a week to prepare healthy meals that you can toss in the microwave or eat right out of the fridge for the week. Take a walk during your lunch break or even do cardio exercises on commercial breaks if you just can’t give up your nightly TV time.

Eating Too Many Carbs

Avoid foods that come in a box or a bag. Crackers, potato chips, cookies, and many other items are laden with refined carbohydrates that offer no nutritional value. Also, they increase your blood sugar, which leaves you feeling hungrier and can make you feel tired or lacking in mental alertness. Stick to fruits, vegetables, and other healthy options when you need a quick snack.

Underestimating What You Eat

Most people don’t realize how many calories and grams of fat they are consuming in a given day. You might think that bite-size candy bar doesn’t count, but if you have five of them in a day, you’re looking at an additional 150 calories or more. Even eating too many healthy foods can cause you to gain weight. Instead of guesstimating your food intake, use a tracking app or website, so you’ll know exactly what you are consuming and be armed with the knowledge to make better choices.

Falling Into the “Healthy Food” Trap

Just because the package claims the food is healthy doesn’t mean that it is. “Organic” doesn’t mean it uses healthy ingredients. Fat-free items are often laden with other chemicals to improve the taste and these chemicals usually slow weight loss. Instead of relying on the front of the package, look at the back. Focus on the calories, carbohydrates and fat grams. It’s also important to understand that even truly healthy foods should be eaten in moderation. Avocados are healthy, but they are also high in calories, so eating them multiple times per day can slow weight loss.

Sitting Around All Day

Between work, school, meals, driving and relaxing in the evening, you probably spend most of your day sitting down. Sitting for most of the day makes it difficult to lose weight and can even lead to other health problems. If your boss will allow it, set up a standing desk or even one that is wired to a treadmill. If you absolutely must sit for most of the day, get up and stretch at least once per hour. Take the time to refill your water bottle, walk a flight of stairs or do a quick lap around your office. This extra movement will add up throughout the day and may even make you feel more energized.

Keeping Your Goals to Yourself

Weight loss often takes teamwork. If you find that you struggle to stay on track when you work out or eat healthy alone, enlist a friend or family member to do it with you. Exercise can be more fun if you have a partner to play sports or walk with and losing weight with a friend helps you stay accountable when it comes to the food you’re eating.

Restricting Yourself Too Much

While many people are too lax when it comes to the food they eat, other people go too far in the other direction. If you restrict yourself only to certain types of food or if you do not eat enough calories and fat throughout the day, you are setting yourself up for failure. Talk to your doctor or a nutritionist to determine how much you should be eating. Stick to mostly healthy foods, but if you do feel the need to indulge, try a small square of dark chocolate or another healthy but yummy treat. Completely prohibiting your favorite foods means you are more likely to binge on them and undo your progress in the future.

Giving Up

Losing weight is not a linear process. You will likely plateau and stop losing for a while on your journey. You may even gain a few pounds here and there. This is entirely normal, and you can’t allow yourself to become discouraged and give up when this happens. If you stay the course, the weight will come off, even if it doesn’t do it as quickly as you’d like.

By following these tips, you are more likely to be successful on your weight loss journey. You’ll feel healthier and more confident in no time.

Original Article: Click Here

All Made Simple – by: S.George

Contact: [email protected]

“If you continue to do what you have always done, then you will continue to be who you have always been…you must change to change…”


Do you constantly check the expiration dates on food items inside your fridge? Do you then toss it out immediately? If so, you’re not alone. Most U.S. citizens throw out almost a pound of food a day, according to a 2018 PLoS ONE study. But you might be throwing out food that is still edible.

“Food waste drives me crazy even in my own household,” said Bonnie Taub-Dix, RDN, a dietitian based in New York City, creator of BetterThanDieting.com, and author of Read It Before You Eat It: Taking You from Label to Table. “I can’t tell you how many times my kids have said, ‘Is this still good?’ about something that had an expiration date for the day! (And of course, they want me to taste it first.)”

Although the lingering question of whether or not food is still edible is constantly on everyone’s mind, first there needs to be a clear definition of what an expiration date is.

What Does an Expiration Date Tell You?

Shockingly, the truth is that the FDA doesn’t mandate expiration dates on foods. “The FDA does not require manufacturers to place expiration or use by dates on food products except for infant formulas,” said Deborah Kotz, press officer for the U.S. Food and Drug Administration. “Some state and local agencies require expiration dates on certain food labels, but most often manufacturers voluntarily include expiration or use by dates.”

In fact, according to a Harvard researcher, the non-regulated dates can be compared to the “Wild West”. So what do these terms ultimately mean? Here is a debrief from the USDA Food Safety and Inspection Service:

  • Best by: For consumers; a sign of when flavor or quality is at its peak. This has no relation to food safety.
  • Sell by: For the store; a sign of how long to keep a product on shelves. This has no relation to food safety.
  • Use by: For consumers; a sign of when to use a product by for the best quality. This has no relation to food safety.

Notice the repeating theme? We do, and yes, it’s still a bit confusing.

According to a Food Marketing Institute survey, confusion over these dates causes 90 percent of Americans to throw away perfectly safe food. The common culprits are known to be soup, eggs, dairy products, cereal, and bread.

Can You Eat Food After the Expiration Date?

Since there is no clear and set rule to define an expiration date, New York City-based dietitian, Brooke Alpert, RD, author of The Diet Detox, explains that you should ultimately trust your instincts. “A good rule of thumb to follow is to use your sense; if something smells, feels, tastes, or looks bad, it probably is,” said Alpert. “If you are not sure, always err on the side of caution to avoid foodborne illness.”

In order to extend the shelf life of your food, Taub-Dix suggests the key is to know how to store it. “If a product is stored properly, it should last beyond the date listed on the package. There is so much food waste in this country; it’s sad how much good food gets thrown in the trash,” she said.

How to Extend the Lifespan of Food

“There’s new legislation being proposed that will create nationwide rules for labeling food, clearing up the confusion between a date that might mean the food may not be at its optimal quality (taste wise) versus the date that means a product is unsafe to eat,” Taub-Dix explained.

Try using the USDA’s Foodkeeper App to maximize the lifespan of your groceries. Keep their food safety and storage charts in your kitchen and refer to these five pointers from Alpert the next time you’re thinking of tossing out food.

  1. “For prepackaged items and canned goods, six months to one year is the average shelf life if foods are kept in cool, dry storage.”
  2. “Buy fresh goods like produce and dairy in smaller quantities on a more regular basis, such as weekly, so you can use them up faster to avoid spoilage.”
  3. “Meal plan to minimize food waste. That way, you’ll buy only what you need for the meals you are going to prepare.”
  4. “Purchase frozen fruits and veggies to avoid throwing away produce that goes bad before you are able to use it.”
  5. “Stock your pantry with healthy dried products like quinoa, black rice, dried lentils, and low-sodium beans so you have meal staples on hand whenever you need them.”

Scientists and researchers alike are continuing to explore better strategies to help consumers reduce waste. Brands in the U.K. are also looking to keep products fresh and edible. Arla Foods, a dairy company, is testing out new sticker labels called Mimica Touch that go from smooth to bumpy when products or temperatures change to signal actual expiration. However, although these technologies are advancing, until they move stateside, always keep food safety guidelines in mind and when in doubt, stick to the tried-and-true smell test.

Original Article: Click Here

All Made Simple – by: S.George

Contact: [email protected]

“If you continue to do what you have always done, then you will continue to be who you have always been…you must change to change…”


Eggs and red meat are good sources of protein and nutrients, but they also contain modest levels of fat. Too much red meat in the diet can lead to health consequences. Also, meat, and even eggs are not an option for vegans, who must, therefore, get their protein elsewhere.

10. Almond Butter

As the name might suggest, almond butter is made from almonds and includes about 10g worth of protein per 50g. It is also a good source of healthy fats, biotin, vitamin E, and manganese. Taken without salt, almond butter can be thought of as a replacement for peanut butter, used in smoothies and sandwiches. In fact, if you’re looking for a recipe to make your own, here’s one you can try. It doesn’t take long to make at all. Almond butter also possesses significant levels of Zinc, which can be thought of as a transport mineral for the body’s resources.

9. Hemp Hearts

You’ve probably heard of hemp as a plant closely related to marijuana. You can think of it as weed’s straight-laced cousin. Not only will it not get you high, but it has a variety of uses in many industries. For example, did you know hemp is also a solid source of protein and other nutrition? Typically, hemp hearts have around 16g of protein per 50g. They are also a solid option for obtaining omega-3 fats, which are helpful for the brain and cognitive functions, and they even contain some levels of iron and calcium, which help make your bones stronger.

8. Pumpkin Seeds

If you’re one of those people who tosses out all the pumpkin seeds when you’re making jack-o-lanterns for Halloween and pumpkin pie for Thanksgiving, stop. You’re parting with up to 8g of protein for every 50g you throw away! Furthermore, you’d also be losing out on magnesium, a mineral that is crucial for energy utilization in our body. If you still aren’t convinced, pumpkin seeds are also excellent at helping to kill parasites! Pumpkin seeds provide fat, carbohydrates and potassium, which translate to energy, smoother digestion, and superior heart health respectively. Don’t pass up the power of the pumpkin seed.

7. Nutritional Yeast

If you’ve heard of yeast, it’s likely been used in one of two contexts; yes, it is a component of many types of bread. Nutritional yeast brings in 25g of protein for every 50g, making it one of the strongest non-meat sources of protein on this list. Speaking of nonmeat, nutritional yeast offers a strong cheesy and nutty flavor, which makes it a component for imitation cheese dishes among vegans and vegetarians. Vegans and vegetarians can also protect their B Vitamin supply because nutritional yeast also provides significant levels of B12, a vitamin those with restricted diets have trouble obtaining.

6. Dulse

Have you heard of Dulse? In terms of appearance, you might think of it as a cross between seaweed and red lettuce. In actuality, it is edible seaweed. Coming in with 16g of protein per 50g, dulse is a sea vegetable that includes a significant fiber content, which can help the digestive system past waste more efficiently. Furthermore, dulse is rich in potassium, a crucial nutrient for heart health in that it makes blood vessels more flexible, putting less strain on the heart. It also provides iodine, which is necessary for the hormones of the thyroid gland to synthesize properly.

5. Chlorella

Chlorella is one food that is flying under the radar in more way than one. Not only is it an impressive source of protein, edging out nutritional yeast with 29g of protein per 50g, but it also contains significant levels of other nutrients carbohydrates, fats, and various other vitamins and minerals, including Vitamin A, iron, and magnesium, are found in it. As the name might suggest, it’s a green alga. While it packs quite a punch in terms of nutrition, it is not eaten for its flavor and is best eaten as part of a soup, smoothie, or other food.

4. Spirulina

Much like chlorella, spirulina is another algae superfood. In fact, it contains nearly as much protein as chlorella, falling just shy at around 28 grams worth for every 50 grams. The nutritional content makes it a significant all-around supplement for vegans and vegetarians because it also contains significant levels of iron, Vitamin K, and even B Vitamins. You will need quite a lot of it if you want it to significantly affect your daily intake, so you may have to get creative to find ways to include it in breakfast, lunch, and dinner meals (or drink a LOT of smoothies).

3. Cacao Nibs

Cacao nibs are a lot like cocoa, but there are some key differences. With a modest 7 grams worth of protein in every 50g, cacao differs from cocoa primarily in that it still has the living enzymes intact which make it beneficial for improving digestion. Furthermore, cacao nibs contain significant levels of antioxidants (antiaging enzymes), and believe it or not, it can significantly improve your heart health. Chocolate gets unhealthy once you add in all the excess fat, salt and sugar. If you must skip to chocolate, opt for high grade semisweet dark chocolate, as it’s the healthiest for you.

2. Flax Seeds

Flax seeds are a very popular health food, partially for their protein content, but also for other reasons. Coming in at 9g of protein per 50g, flax seeds also provide significant levels of omega-3 fatty acids, which play significant roles in the body’s health. For those adverse to using eggs, ground flax can stand in as a healthier substitute when it’s time to bake; ultimately, freshly ground flax is the best in terms of the nutrition it provides. Use it in smoothies and salads, or as a component of snacks; make a trail mix with cacao nibs and pumpkin seeds!

1. Tahini

Made from sesame seeds, tahini is a staple in middle eastern cuisine. It can be made into a food all on its own, but it is often a component in many other dishes, most notably in the US, hummus. For every 50 grams or so, Tahini packs in about 10 grams worth of protein. Tahini can be made from raw or roasted seeds; the raw variety has less in the way of fat, but both provide significant nutrition, including potassium, calcium, iron, and B Vitamins. Often used as a dip, it can be served on health platters along with vegetables.

Protein is crucial to the body, even for vegans and vegetarians; supplements, while helpful, are not always as effective as natural food. These foods are important options, particularly for vegans and vegetarians, not only for their non-animal based protein content but also because of the other vitamins and minerals they provide. Some of these vitamins, such as B Vitamins, are difficult to get enough of without animal sources. Even if you’re not a vegan or vegetarian, these foods put new and interesting options on the table. When it comes to protein intake, ensure you get around .13-.30g/lb per day if possible.

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All Made Simple – by: S.George

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“If you continue to do what you have always done, then you will continue to be who you have always been…you must change to change…”


Whenever you hear the slogan, “taste the rainbow”, you probably don’t think about eating healthy. In fact, a colorful and familiar candy probably springs to mind. However, eating the colors of the rainbow isn’t only in reference to candy. In fact, eating fruits and vegetables from the rainbow colors has a significant impact on your health. The color red symbolizes more than just love. Actually, in the science and health community, the color red is associated with health.

There are a numerous amount of studies that suggest eating red fruits and vegetables is beneficial for your overall health. While each color of the rainbow has its own health benefits, red carries the most impact. Red-colored fruits and vegetables fight against free radicals and cancer-causing toxins. Additionally, red fruits and veggies provide protection from stroke, high blood pressure, and high cholesterol. Arthritis sufferers and those who struggle with joint pain and mobility can find relief with the color red.

Tomatoes

Tomatoes

Tomatoes are packed with antioxidants like lycopene. Consequently, it is lycopene that gives tomatoes and other red fruits their coloring. While most nutrients from vegetables are absorbed best when raw; the lycopene in tomatoes absorbs better when cooked. Lycopene supports tissue, cardiovascular, and prostate health. In addition to these benefits, lycopene also protects against certain cancers.

Cherries

Cherries

Second, cherries provide another bountiful source of antioxidants. Thanks to their skin, cherries are high in fiber. Additionally, cherries are rich in vitamin C and potassium. Of course, you may already be aware, vitamin C is a natural immune booster. As a result, the vitamin C in cherries can protect against illness, disease, and infection. Potassium helps balance the sodium-potassium pump in the body. Cherries also promote cardiovascular health. Whether you eat cherries fresh or dried, add them to your next salad or trail mix.

Cranberries

cranberries

Next, on the list are cranberries, which are the tart cousin of the cherry. While some find the naturally tart taste of a cranberry off-putting, they offer so many benefits. They are best known for their ability to prevent ulcers in the stomach and certain cancers. In some studies, cranberries have destroyed cancer cells in the lab. Besides being a cancer-fighting fruit, cranberries also assist in digestion. They prevent the bacteria that stick to the gastric walls that ultimately form ulcers.

Red Bell Peppers

red bell peppers

The red bell pepper has twice the vitamin C an orange, but that’s not all. Besides containing the natural immune-boosting vitamin C, they promote heart health. Red bell peppers reduce inflammation in the arteries, thus preventing heart disease. Jam-packed with antioxidants, red bell peppers fight off free radicals and cancer-causing toxins.

Raspberries

raspberry

The small but mighty fruit, the raspberry is a powerhouse of health. High in fiber and rich in antioxidants, raspberries help protects against free radicals and cancer-causing toxins. They are rich in vitamin C, vitamin B, folic acid, and magnesium. Therefore, raspberries help reduce wrinkles, boost immunity, and prevent cancer.

Red Cabbage

red cabbage

Although red cabbage may appear purple in color, it contains the same benefits as the other red vegetables. Vitamin A, Vitamin C, Vitamin B6, potassium, and fiber are all found in red cabbage. Red cabbage can decrease the risk of brain cancer and cardiovascular disease. It is also great for boosting the immune system and acts as an anti-fungal when fermented.

Radish

radish

A root vegetable like the radish packs a punch in taste and health. These tiny bulbs are an excellent source of Vitamin C, folate, and potassium. For maximum nutrient absorption, these crunchy buds should be eaten raw.

Rhubarb

Rhubarb

Rhubarb is not only beautiful; it is an excellent source of vitamins and nutrients. The leaf of the rhubarb is green, but the root is red. Therefore it is classified as a red vegetable. Calcium, potassium, Vitamin K, and Vitamin C are all found in rhubarb. This vegetable promotes strong bones and a strong immune system.

Red Onions

red onions

Finally, red onions can give both your body and your next dish a little boost. There are several studies proving the cancer-fighting benefits red onions have to offer. Red onions also reduce cholesterol, support healthy liver function, and improve the immune system.

In conclusion, eating more red foods every day has a significant impact on your overall health. Of course, it is important to eat every color of the rainbow. However, red fruits and vegetables proved to be the champion of health. There is a wide range of fruits and vegetables that fall into the red color spectrum. The ones listed in this article are the top red foods in taste, health, and overall popularity. If there is a favorite red food you enjoy daily or seasonally, be sure to share it!

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All Made Simple – by: S.George

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“If you continue to do what you have always done, then you will continue to be who you have always been…you must change to change…”


“Your arms are one of the first muscles to show toning results after starting a weight training routine,” says Adam Kant, owner of Intrepid Gym in Hoboken, New Jersey. “You don’t have to be lifting heavy to tone up (although it tends to show results faster if you do!)—doing lightweight movements with higher reps will help firm everything up ASAP.” Here’s how to sculpt your arms without stepping foot in the gym:

What you’ll need:
A yoga mat or towel to stand on
Two dumbbells (5-10 pounds)
A kettlebell (15-20 pounds)

The routine: Perform 3 rounds, 12 reps per move, 2-3 times per week. Pair with a cardio workout for optimal results. And try not to rest in between moves or rounds, to keep up your heart rate and those calories burning!

1. Push-Ups

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Push-ups are a classic move that really get the job done. Start out parallel to the floor in a plank position then lower your body, bending your elbows until your chest touches the floor. Return to starting position and repeat. If this is too challenging for you, rest your knees on the floor for an assisted push-up.

2. Kettlebell Swings

image

Kettlebell swings are an amazing full body exercise. They work your core more than you realize, while also toning your arms at the same time. Stand with your feet hip-width apart, holding the kettlebell with both hands in front of your body, arms loose. Bend your knees slightly, keeping your weight in your heels. Slightly swing the kettlebell through your legs toward your rear then explode with your hips forward sending the kettlebell up toward the ceiling, overhead or at least chest-height. Be sure to keep your arms straight and extended throughout the entire exercise. Bring the kettlebell back to the start position between your legs and repeat, using the momentum you’ve built up! “Remember to keep your weight in your heels and your core tight the whole time,” says Kant.

3. Triceps Kickbacks

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Stand with your feet hip-width apart. Hold a dumbbell in each hand at your side. Bend your upper body at your waist slightly to make a 45-degree angle. Push the dumbbells back until they are parallel with your lower back. Return them to the start position, bending your elbows, bringing the dumbbells in line with your chest.

4. Dumbbell Shoulder Presses

image

Stand with your feet hip-width apart, bring the dumbbells (one in each hand) up to your shoulders. With a slight bend in your knees, thrust the dumbbells up overhead to meet at the top. Return to the starting position with dumbbells at your shoulders and repeat.

5. Floor Bench Presses

Related image

Lie on the floor, knees bent with a flat back. Hold a dumbbell in each hand, press them toward the ceiling then lower the weights until your triceps touch the floor. Repeat.

6. Plank Rows

image

Start in a plank position, holding a dumbbell in each hand on the floor. Row one dumbbell up until it reaches your waist. Return to floor and repeat on other side. To up the intensity, complete a push-up between the rows,

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All Made Simple – by: S.George

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“If you continue to do what you have always done, then you will continue to be who you have always been…you must change to change…”


When you think of protein, fruit doesn’t usually come to mind.

“The best sources of protein include chicken, fish, seafood, turkey, tofu, Greek yogurt, beans, lentils, cottage cheese, and eggs,” says Melissa Majumdar, MS, RD, senior bariatric dietician at Brigham and Women’s Hospital in Boston and spokesperson for the Academy of Nutrition and Dietetics. “Other foods that are good sources of protein include nuts and seeds, nut butter, cheese and milk, and green peas and edamame.”

Not a single fruit makes the list, and that’s because it simply doesn’t meet the requirements.

“To be considered a good source of protein, one serving should have over 6 grams of protein,” says Majumdar. “Whole grains, fruits, and vegetables will offer a few grams of protein each, but they are often not complete sources of protein and provide us with more macronutrients (fat, carbohdyrates) than protein.” Unless you’re eating pounds of it, fruit comes in well below that amount per serving.

Fruit does provide some protein, but it won’t make a huge dent. Mostly, what you’re getting is carbs, says Majumdar: “On average, fruit provides about 15 grams of total carbohydrates from natural sources of sugar like fructose and glucose and fiber in a 1/2 cup serving.” These carbohydrates help fuel your body and aid in protein synthesis. “Foods that provide carbohydrates, like many fruits, give us energy and fiber that allows our body to spare the protein for muscle growth, repair, and formation,” says Majumdar.

Still, if you can get a little bonus protein from your fruit on top of carbs, that can’t hurt, right? Keep reading to find out six fruits that contain relatively high amounts of protein, as well as the other benefits they offer.

1 Jackfruit.

Protein: 1.42 grams/ 1/2 cup serving

This trendy fruit has made headlines recently as a popular meat substitute. “Jackfruit is high in vitamin B6, a nutrient required for the metabolism of protein,” says Majumdar.

Take note, though: while jackfruit is used in place of meat because of its texture, it is not a protein replacement in itself.”Rely on jackfruit for its flavor and texture, but not as a source of protein,” says Majumdar. (Check out these other high-protein foods that will help you build muscle.)

2 Prunes.

Protein: .95 grams per 1/4 cup serving

These bad boys have a decent amount of protein per serving. But as you know, they’re better known for their fiber content. So you should definitely be careful with them when it comes to serving size and your digestive system. Unless you’re constipated, overdoing it on the prunes could potentially send you running to the bathroom all day.

3 Dried cherries.

Protein: 1.00 grams per 1/4 cup serving

A 2018 review of the nutritional value of cherries found that they are all-stars at reducing inflammation and arthritis, as well as improving quality of sleep. Plus, tart cherry juice has also been found to be an excellent relief aid for sore muscles. For an added protein punch, use fresh or dried cherries for this delicious duck recipe.

4 Guava.

Protein: 2.11 grams per 1/2 cup serving

For fresh fruit, guava has the upper hand on protein content. It also has been found to be an excellent source of fiber and has loads of antioxidants. “Use guava to sweeten a smoothie alongside another source of protein, like protein powder, Greek yogurt, or cottage cheese,” says Majumdar.

5 Apricots.

Protein: 1.1 gram per 1/4 cup

The pitted fruit is super high in potassium and vitamin A from carotenoids, which also give carrots their orange color. Apricots are also a great source of vitamin C. Try this Apricot Glaze Chicken for a sweet and savory treat.

6 Golden raisins.

Protein: 1.35 grams per 1/2 cup (packed)

“Raisins are a good vegetarian source of iron and provide fiber and potassium,” says Majumdar. They’ve also been found to help stave off junk food cravings. Use raisins to sweeten cereal instead of buying cereal high in sugar, or to top off peanut butter on celery or toast.

Original Article: Click Here

All Made Simple – by: S.George

Contact: [email protected]

“If you continue to do what you have always done, then you will continue to be who you have always been…you must change to change…”


Bacon is without a doubt one of the most popular foods in the world, especially in places like the United States. Whether people like the chewy variety or the crispier kind, whether they decide to bake it in the oven, fry it in a pan, throw it on the grill or simply microwave it, people love bacon. All the grease, the fat, and the salt pack in so much flavor. It goes without saying then that bacon, though incredibly delicious, is not the healthiest food one could consume. If you’re curious about what bacon can do to your body, read it here!

There are a lot of shock and awe info-graphics and the like that quickly demonize certain foods, drinks, or other products for the sake of sensationalism. Oftentimes these articles will use scare tactics such as large words, obscure definitions, and cherry-picked facts to sway opinion, making something out to be much worse than it actually is. Instant noodles, for example, were a target on more than one occasion. Typically, these articles dramatically increase the severity of ill effects, as well as decreasing the time it would take for such effects to be truly problematic. All in all, very dishonest writing.

With all the fanfare aside, it’s important to know that there is both good news and bad news about bacon. Keep in mind that moderation is key to most things in life, and bacon, sadly, is no exception. Let’s go ahead and lead with the bad news first.

Sodium

When it comes to bacon, sodium is without a doubt, one of the largest concerns. Sodium is found in salt, and salt is used extensively in the production of bacon. This is because the use of salt to cure bacon is the most popular means to do so. Furthermore, one must also take into account all of the natural salt found in bacon. In small amounts, sodium is helpful. However, high sodium intake is associated with higher blood pressure due to the effect sodium has on blood vessels. This can lead to heart attack, strokes or other serious heart diseases.

Fat

Fat is another significant factor in the equation of bacon deliciousness; in fact, nearly two-third of the energy that is found in bacon comes from its fat content, and half of that fat is saturated. Bacon also contains cholesterol. Fat and cholesterol both come in many forms; some of them are better for us than others.  For example, there are saturated and unsaturated fats, and HDL and LDL cholesterol. Saturated fat and LDL cholesterol are both bad for the body in excess and can lead to heart disease, as well as other serious illnesses, such as certain kinds of cancer.

If this information has gotten you down, don’t fret over it too hard. Yes, there are definitely things to look out for with bacon, but despite all of the negative attention, bacon is not *all* bad. It actually contains some nutrients that the body needs. Here’s a little good news about bacon.

Protein and other Nutrition

While protein is the obvious answer, bacon also provides significant levels of various other nutrients aside from protein. The body needs protein for a number of things, most notably the building of muscle. A single slice of bacon can contain anywhere from 7 to 25% of the daily recommended value of protein, depending on the type of bacon and the method of preparation. That being said, bacon does provide other helpful nutrients, such as B-12 and B-6 vitamins, which are responsible for many of the processes that keep your body running smoothly. Other nutrients include zinc, potassium, selenium, and magnesium.

So, bottom line: do you have to give up bacon? Well, no, not really. Bacon can contribute to health in moderate amounts, and when eaten in excess, it can cause harm; it’s how much bacon you eat, combined with the rest of your diet, that determines just how harmful bacon is. If you have several strips of bacon with every meal, you may want to diversify your diet; however, a few strips here and there will not hurt, especially as part of a balanced diet, which includes lots of potassium and magnesium (think leafy greens) to offset bacon’s sodium content.

Original Article: Click Here

All Made Simple – by: S.George

Contact: [email protected]

“If you continue to do what you have always done, then you will continue to be who you have always been…you must change to change…”


On average, Americans are working more and sleeping less. According to Gallup polls, full-time employed citizens work an average of 47 hours per week, which equates to nearly six full days. And of course, more work leaves less time to decompress and sleep properly, precisely why most adults only catch about 6.5 hours of sleep, or 1.5 less than the recommended eight hours. All this fatigue means we reach for more caffeine to stay productive in our over-demanding lives. But caffeine is a drug like any other, and while it may seem harmless, you may be unknowingly hooked. Read ahead for 5 Signs you’re Hooked on Caffeine, and How to Cut Back:

1. You are Always Exhausted

While coffee or soda can give you an extra spring in your step, too much can leave you exhausted by midday. Some call this a “crash” and for good reason. Like any drug, there are both effects and withdrawals, and they often work in opposition to each other. While a healthy amount of caffeine can safely boost your energy levels, too much will just leave you worse off than before. If you are constantly fighting to keep your eyes open at 3 pm, it may be a sign that you’ve gone overboard.

2. You are Freaking Out

According to The Anxiety and Depression Association of America, over 40 million adults struggle with some form of anxiety, making it the most common mental illness in our country. Some common forms are social anxiety, general anxiety disorder, obsessive-compulsive disorder, or phobias. While these numbers sound bleak, most cases are highly treatable with different forms of therapy. However, caffeine, being a stimulant, only aggravates anxiety issues. If you are chugging a coffee before an important meeting or interview, you may want to reconsider.

3. You are Tossing and Turning

Modern life comes with a variety of stress. Demands from work, school, or family life can literally keep one up at night. The National Sleep Foundation defines chronic insomnia as “disrupted sleep that occurs at least three nights per week and lasts at least three months.” If you are frequently having to count sheep at night, your java intake may be to blame. Although a coffee buzz only seems to last a few hours, it effects can still linger long after bedtime. And what’s worse, that lack of sleep will only cause you to reach for more coffee in the morning, and thus a vicious cycle is created.

4. Your Head is Pounding

As with any chemical dependency, a sudden decrease or abstinence of usage will result in withdrawal. And the intensity of withdrawal symptoms can provide a good indication of how dependent you actually are. If you are experiencing headaches in the morning before you get your morning fix of joe, you may be hooked, depending on the severity of your symptoms. Also, if you are reaching for some over the counter pain killer meds to relieve the pounding, just read those labels. Some headache medications contain caffeine, which could skyrocket your heart rate and blood pressure when combined with coffee or soda.

5. You Need More than Ever

Have you looked at the sizes of the cups at your coffee shop lately? They keep getting bigger. Even Europeans, who traditionally love coffee, drink far less than Americans when it comes to the actually ounce-for-ounce comparison. That’s because they more often choose small quantity coffees, like espresso and cappuccinos, as opposed the over 20 ounces a cup that Starbucks sells. (A trenta is their latest size–over 30 ounces!) If you are reaching for more and more coffee for the same buzz, you may be addicted.

How to Cut Back:

1. Swap with Green Tea

Green Tea is an excellent alternative to coffee. It still contains caffeine (about 35-70 mg, compared to 150-200 mg in coffee) but with far less of a jolt than the average brew. It is also a great source of antioxidants and has been proven to optimize brain function and aid in fat loss. Some recent studies even suggest it may lower the risk of cancers and other diseases. For maximum results, boil water and steep tea for 3-4 minutes. Add agave or almond milk for a sweet and creamy taste.

2. Try a Morning Workout

If you seek caffeine as a way to wake up every morning, maybe try exercise instead. Just 10-20 minutes of vigorous activity, like a brisk walk or run can boost energy levels all day long. In fact, regular exercisers reportedly experience more mental alertness, greater focus, and sustained energy, which means they rely less on coffee and sodas for the same high. Gym-goers also sleep better, which reduces the need for morning coffee and experience more productivity and a better sex life. That’s some great benefits!

3. Drink Plenty of Water

Dehydration comes with a slew of symptoms, including poor digestion, lack of focus, fatigue, and irritability. If you are unaware of how little water you had on any given day, you may overlook these symptoms and instead grab a coffee or soda to help perk yourself up. The problem with this is that caffeine is a proven diuretic, meaning it causes even more dehydration. If you are experiencing sleepiness of a mental fog, try sipping a few glasses of water first. Most likely your body will be happier and you can forgo the trip to the soda machine.

4. Get enough Shut-eye

You probably keep hearing that sleep is the answer to so many health ailments, from colds to cancer, and it’s true. More and more evidence is proving how healing and beneficial sleep is to our overall wellness. However, it’s continually unrepresented in the health industry simply because it isn’t particularly interesting or marketable. The bottom line is that sleep is incredibly important, and getting enough of it will help wean you off of caffeine, and less caffeine will help you rest more soundly: a win-win situation.

5. Eliminate Sources of Extra Caffeine

While coffee, tea, and sodas are the most obvious sources of caffeine, you’d be surprised to know there are many others. Chocolate contains about 12 mg per ounce, and the darker the chocolate, the more the drug. Dark chocolate bars can contain up to 30, the equivalent of a soda. Other culprits are pain relievers, diet pills, and some ice creams. This is especially troublesome to those who like to curl up in bed with a bowl of Ben and Jerry’s. Choose yogurt, berries, or some herbal tea instead.

Original Article: Click Here

All Made Simple – by: S.George

Contact: [email protected]

“If you continue to do what you have always done, then you will continue to be who you have always been…you must change to change…”


Having a slow metabolism, or having it slow down due to age does not have to mean the end of the world. Even though we may all not be born with a body that can’t get enough energy, we can take steps towards raising our metabolism somewhat. Eventually, you’ll be able to rest easy, knowing that your metabolism is finally working the way you want it to. But first, you’ll have to try out these 8 Science Proven Ways to Boost Your Metabolism.

Never Skip Breakfast

People often laugh when someone explains that breakfast is the most important meal of the day but it is a serious thing. Eating breakfast can serve to wake your metabolism up in the morning and keep you burning energy all throughout the day. Failing to eat breakfast can make you desperately hungry for food later and can contribute to poor diet decisions by lunchtime and completely ruin all plans for healthy eating by dinner. Breakfast will help you concentrate throughout the day and have the fuel to do the best that you can.

Drink Green Tea

Green Tea is somewhat of a miracle tea. It almost seems like green tea can do everything when it comes to improving your health. In addition to being a great way to start the morning, it can also help boost your metabolism. It turns out that green tea is high in catechin, which is an ingredient that is known to boost metabolism and help people lose weight. It also happens to be calorie free so if you enjoy the taste, feel free to drink it all day.

Eat Spicy Foods

Foods with very hot spices will do much more than just burn your tongue. Spicy foods are also known to help you burn energy. One major ingredient of spicy dishes is cayenne pepper, which is high in capsaicin. Capsaicin has been known to require a great deal of energy to expend it through your system and can help regulate your glucose levels. Capsaicin is also great for clearing up your sinuses before catching a cold and dealing with different forms of arthritis. Some say that after eating something very spicy, they experience a moderate period of bliss.

Try to Eat the Right Amount

If you are hoping to stay around roughly the same weight, you might think it’s okay to start eating less or eat more if you believe you have a high metabolism. This way of thinking wouldn’t give you the best result, however, as eating at your maintenance level (matching your metabolic rate) is the best way to keep your weight in check. Not eating enough can result in your body upping its’ fat reserves, while eating too much will just add unneeded fat.

Gain More Muscle

You may enjoy the size that you are currently at or simply hate lifting weights, but it may be in your best interest if you want to have a high metabolism rate to start gaining more muscle. Muscle tissue burns much more energy than fat does and raises your resting metabolism so you are burning a decent amount of calories without even going to the gym. It also weighs more than fat as well, so having more muscle will eventually make you leaner.

Eat More Protein

When it comes to choosing between foods with a high level of protein, carbs, or fat, the answer should be to pick the one high in protein, Protein is a vital nutrient for many functions of life and a crucial building block for a great metabolism. Protein takes longer to digest as it consumes more energy than fat or carbohydrates, making it a solid choice to last you throughout the day as you will feel fuller than usual. Protein can also serve to maintain your lean body mass which will help you stay lean overall.

Laugh More

Laughing can do a whole lot more than just being a response to a funny moment or situation. Laughing can also help you lose weight. Laughing for only ten minutes a day can be enough to burn energy and boost your metabolism a little. There is also the added benefit of feeling better throughout the day as you continue to smile and can affect how you interact with the outside world entirely. It can even help you make friends, which could potentially result in you laughing more and having an even better metabolism.

Workout Harder <— “CrossFit”

Instead of doing your usual routine and going home without much sweat on you, try upping the intensity by doing HIIT (High-Intensity Interval Training) next time. One of the great things about HIIT is that it doesn’t take much time and can be very fun to do depending on your fitness level. Studies show that doing HIIT exercises such as sprinting instead of slow and steady cardio like jogging can have you burning calories even after you leave the gym since it forces the mitochondria to work harder and uses up much more oxygen than usual.

Original Article: Click Here

All Made Simple – by: S.George

Contact: [email protected]

“If you continue to do what you have always done, then you will continue to be who you have always been…you must change to change…”