Heat Up The Kitchen for Hot Results!

Do you love your foods hotter than the blazes? Are spicy or sizzling curries your thing? If so, you already know how delicious and flavorful the piquant foods are, but did you know all the amazing health benefits you are getting too? Some say people who eat spicy and enjoy spices all the time may be choosing healthier options than those who don’t. You don’t really see hot foods or hot peppers making news headlines, but some of the most popular foods eaten around the globe are hot foods. There are certainly spicy dishes that are not very healthy, nevertheless, adding peppers and chilies can deliver on super healthy results. The new health food is spicy and it’s not only good for you, but packs a punch of taste that is unbeatable! If you are looking to put some good health into your life without major changes, just turn up the temperature in kitchen for your next meal!

Increase in Brain Function

Do you often fall victim to the 3pm slump? After spending all day in front of the computer, you find around 3pm you are slipping into a vortex of inactivity and inability to focus. Instead of reaching for the coffee pot to get the pick-up you need, choose to eat a chili or two. Hot foods are great for clearing the mind and readily solving problems. It is believed Alzheimer’s patients and others suffering from degenerative diseases can reduce their symptoms by eating spices, as they are thought to reduce stress in certain brain areas linked to learning, memory, and control. These findings are in their young days. Spices are believed to be wholly positive, such as cinnamon. You don’t need spices in obscene amounts to reap the rewards, just include them in normal amounts at as many of your meals as possible to get a positive effect on your overall health and brain functioning power.

Reducing Meal Carcinogens

Everyone loves barbequed foods, especially when the weather turns warm outside. In fact, dads around the country are standing at the door just waiting to declare grill season. However, barbequed meat comes with a list of risks from the overload of toxins linked to pancreas, lung, and breast cancers. Studies have shown when you use rosemary to dry rub your meat or marinate it with before you cook it, then the level of toxins are reduced by up to 70% in the meat. So, you get delicious and antioxidants all in one grilled meal? Yes!

Eat Hot For Heart Strength

According to a variety of studies, hot peppers may get your heart pumped up in numerous ways. When people regularly consume hot peppers, they develop a lower risk of getting heart disease in their lives compared to those who skip the spices. One reason may be that the food is able to enhance blood flow and reduce harmful cholesterol levels. The natural chemicals found inside peppers are effective at treating many ailments. They include hardening of the arteries, irregular heart rhythms, and circulatory problems.

Preventing Ulcer Formation

Even though it may sound crazy, one of the most powerful and preventative treatments for stomach ulcers is found in hot peppers. Despite the spicy punch, capsaicin is a chemical found in peppers that works to fight off bacteria. It is highly effective at destroying ulcers already formed, and warding off future ulcer formations. Those who have followed the diet filled with spicy foods have been proven to decrease their odds of developing a stomach ulcer in comparison to those who don’t by as much as three times. It is a great reason for those who suffer from stomach ulcers or stressful lives to spice up the meals.

Spices and peppers may be the superfood we have been seeking for years, with all the amazing benefits they deliver to the human body. Links to good internal health, increased brain function, and better blood circulation are all reasons to start topping off your family’s meals with simple seasoning, a chili pepper, or a few piquant foods. Spicy food and chilies offer a whole world of flavor and taste in a wide variety of ways.

 

Fibromyalgia Symptoms You Need to Know Now

abstract-971441_1280Fibromyalgia is a health condition that medical professionals have squawked at for years. Since there are no tests to show the disorder clearly, many doctors believe it doesn’t exist. Through research and the outpouring of individuals turning to their doctors with the same symptoms, many healthcare providers are starting to change their tune. They are realizing that this condition call fibromyalgia may exist, and has been plaguing people for countless years.

Actually, according to the National Institute of Health, 15 million people in America suffer from the health condition. This figure can be much more since many people don’t even realize they have it. They may have the symptoms for it, but they don’t see the doctor because they chock it up to being something else. Many people are even taking medication that helps other conditions to reduce the symptoms of what they really have – fibromyalgia.

What researchers know now is that fibromyalgia affects the central nervous system. Trauma or psychological issues that occurred early in life are what causes the condition. Environmental factors often have an affect, but the genetic component is what really gauges whether someone will suffer from it. We know this because research finds 28% of children whose parents suffered from it also suffer from it as adults.

Since many people do not know they suffer from fibromyalgia, it’s useful to learn more about it. Knowledge is power when it comes to this health condition.

Fibromyalgia Symptoms

To know if you have fibromyalgia, consider these symptoms.

Pain

Pain is the most pronounced symptoms of fibromyalgia. This pain can be in one area of the body, such as in the extremities, or it can be a global pain felt throughout the body.

People will often think they are suffering from the flu when the symptoms first start, but they don’t have all of the other symptoms of the flu. This can make them feel as though they just have some sort of viral bug that will go away in a week or so. The problem is that it doesn’t go away and they are stuck with the pain indefinitely.

This pain can be mild one day and severe the next. It can be throbbing, shooting or stabbing. This is what usually signals to sufferers there may be something much worse going on with their pain.

Burning

What’s alarming to many people suffering from fibromyalgia is the burning sensation they feel. It can literally feel as though they are burning. Many people will call the doctor when this symptom presents because it’s an awkward sensation to feel like you’re burning, but not see anything that could be causing it.

Many doctors who do not believe fibromyalgia exists will say it’s all in a person’s mind. Research has found that this is untrue. Since fibromyalgia affects the central nervous system, it’s possible that the effect does cause a burning feeling.

Exhaustion

When you’re exhausted, you feel as though you’re sick, especially when you get enough sleep. Some people describe the exhaustion as feeling as though your arms and legs are weighed down by concrete blocks. Many people who go through the day with this exhaustion just feel as though they are completely drained and just can’t get anything done.

Again, some doctors will say this is a sign of depression. Many people are prescribed anti-depressants because they report these symptoms. Usually, when this symptom is combined with others, fibromyalgia starts to come into focus.

Inability to Sleep

Even though sufferers of fibromyalgia are exhausted, they can’t sleep at night. The pain and burning they feel keeps them up all night long. This just compounds the tiredness and exhaustion they feel during the day.

Sensitive to Light, Sound and Touch

Many people who are suffering from fibromyalgia are sensitive to light, sound and touch. They may not be able to tolerate loud sounds or high frequency sounds or bright lights. They will say it makes them uncomfortable or anxious. They may also find that it makes their pain worse.

Many people with this symptoms will think they have a migraine, especially if they have this along with a headache. The truth is that they may just be suffering the pain and sensitivity to stimuli associated with fibromyalgia.

Depression

Depression is a common symptom of fibromyalgia. The depression comes from not being able to sleep at night, being sensitive to so many stimuli, and just dealing with pain day in and day out.

Many doctors will run with the diagnosis of depression because it’s medically documented. This is why so many people are suffering from fibromyalgia and don’t even know it.

If you’re experiencing most of these symptoms, contact your doctor and ask about the possibility of fibromyalgia. Being treated for fibromyalgia will give you much more relief than trying to treat other conditions similar to the disorder.

 

onions-74371_640Did you know that when you have bad breath it’s actually a bad sign about our health? That’s why it’s important for you to understand what your bad breath means. It can lead you to a doctor’s appointment that will reveal you have much more to take care of than just bad breath.

Most people have bad breath from time to time. Even people who brush, floss, and rinse with mouthwash can have bad breath. It can come from foods or just a mild case of stomach upset. Problems occur when the bad breath is reoccurring. This is when it’s important to research what it is that is causing the stench.

The Smell of Your Breath Matters

Your mouth smelling bad isn’t the only thing you should be worried about – you should also worry about what it smells like. Different smells can mean different health problems.

When Your Breath Smells Like Mothballs

You know what mothballs smell like, right? They are typically used in closets to preserve clothes over long periods of time. If you don’t know the smell, go to a store and ask where they are and then take a whiff. You will likely remember the smell all too well.

If your breath smells like mothballs, you likely suffer from allergies, post nasal drip or a sinus infection. When you have chronic sinus issue, bacteria starts to form in your mouth. This can cause a mucus called skatole. Taking allergy medication can solve the infection and bad breath. For those who want to go an extra step further, a neti pot is a great way to help sinus issues.

Always speak to your doctor if you believe you are suffering from allergies, post nasal drip or a sinus infection. He can diagnose you accurately and give you the best course of treatment.

Fruit Smell to Your Breath

When your breath smells fruity, you likely suffer from diabetes. Sugar goes into your bloodstream and then into the cells. This is what gives you energy throughout the day. When your blood sugar rises, that’s what can help you burn fat. What causes the bad breath is the ketones that come out of the conversion of sugar to energy.

Doctors often check for diabetes when someone complains of bad breath, even if it’s not fruity. Since the test is usually just a blood test, it’s a great way to target exactly what is causing the bad breath and find out health problems.

Old, Sour Milk Smell

If your breath smells like old, sour milk, you may be lactose intolerant. People who are lactose intolerant have a difficult time breaking down the proteins in dairy. This can cause the dairy products to curdle, which is what causes the bad breath. Many people who have this problem often have other symptoms such as diarrhea, cramps, and gas.

An allergy test for milk can help identify lactose intolerance. Some doctors will ask patients to use the elimination diet to see if it is the dairy causing the bad breath.

Baby’s Soiled Diaper Smell

If your mouth smells like a baby who has just pooped in his diaper, it may be a tonsil stone that you’re suffering from and don’t know it. The bacteria that starts because of the tonsil stone can rise up into the throat and mouth. The reason the smell is so distinct is because the stone from the tonsils literally starts to rot.

A doctor can remove the stone from the tonsils and that usually takes care of the smell. He or she can use a swab or forceps to remove the rotten stone. It’s a very quick and painless procedure. Some people continue to have the stones come up, so be sure to ask about this when you see the doctor. There are ways to prevent this from happening again.

These are just some of the health concerns that can come with bad breath. Make an appointment with your doctor if you are struggling with bad breath. It’s worth your time to do find out what is really causing it. You never know what may be going on with your health and usually, it’s something that can be treated. With treatment, you’ll be in better health and you won’t have to deal with embarrassing bad breath.

Surprising Causes of Migraines

People suffer from migraines know how much it can interfere in their life. Many sufferers are unable to function with it. Prevention is the best way to deal with it. Most sufferers find that keeping them away is much easier to deal with than trying to get them to go away when they are in pain. That’s why understanding the causes of a migraine is so important. That way you can decrease the episodes and severity of them.

Causes of Migraines

Genetics and environment are usually the causes of migraines. People who are genetically predisposed to migraines often are more sensitive to the environmental causes of them.

When a migraine starts, the changes in the brainstem tap the trigeminal nerve. This is a pain pathway, which is what causes so much discomfort.

Many studies have found that imbalances in brain chemicals such as serotonin lead to the onset of migraines. There’s not much more that is known about serotonin and other brain chemicals at this point, so there’s a lot of research that still needs to be done to understand their role in migraines.

What we do know is serotonin levels decrease during attacks. When this happens the trigeminal nerve releases neuropeptides, which then go to the outer covering of the brain. That’s what causes the pain. In addition to the neuropeptides, calcitonin gene-related peptides also can travel to the outer part of the brain to cause pain.

Triggers

Now that you know what causes the pain, it’s important to know what triggers it.

  • Hormonal changes – When estrogen levels rise and fall with a women’s menstrual cycle, migraines are much more likely to attack. Pregnancy can also increase the chances of a migraine. Some women find hormonal medication such as oral contraceptives and hormone replacement therapy causes migraines, as well.
  • Foods – Certain foods can cause migraines such as cheese, processed foods, and salt. Some people find they suffer from migraines when they skip meals.
  • Sweeteners and MSG – These additives have been found to cause migraines for some people. Some people have no idea that is the cause of their migraines until they eliminate them and see a reduction in attacks.
  • Caffeinated or Alcoholic Drinks – Caffeine and alcohol can alter brain chemicals, which can lead to migraines. Limiting those types of drinks can help with migraine management.
  • Stress – Stress is a common cause of migraines. Many people only suffer from migraine attacks when they are dealing with a highly stressful situation.
  • Strong Sensory Stimuli – Loud sounds, bright lights, and strong smells can spark a migraine attack for some people. This can hard to avoid, but trying to limit exposure as much as possible is wise.
  • Sleep Disturbances – Changes in sleep patterns can bring on migraines, especially when not getting enough sleep or trying to stay up all night and sleeping during the day. It’s best to stick to a sleep schedule and changing that schedule a little bit at a time when you have to have a different one.
  • Changes in Weather – Some people suffer from a migraine when the weather changes or there is a drastic rise or fall in barometric pressure.

People who suffer from migraines usually have a family history of them. Their first one occurs in childhood or adolescence. People often see the worst of their attacks in their 30s, and they usually decrease in frequency and severity after that age. Women usually find an improvement in their migraines after menopause.

Prevention Treatment for Migraine Headaches

Prevention can be much easier than treating migraines already underway. Speak to your doctor about possible prevention medications available. Many migraine sufferers take medication daily to avoid migraines.

A migraine journal can be helpful in identifying what causes them for you. Detailing exactly when you suffer a migraine, what you ate, what you did, and where you are in your menstrual cycle (if you’re a woman) can help you know when another one will hit, so you can at least ward off the pain and inconvenience of the headaches. Treatment is usually much more effective if taken before the headache has started.

Speak to your doctor about your migraines before trying any of the advice above. A physician is the best source of information for prevention and treatment of migraines.

 

 

Restless Legs Remedies You Need to Try

Restless legs is an uncomfortable feeling in the legs usually happening at night when people try to fall asleep. Some people experience restless legs during the day when they lie down or remain seated for too long.

For those who suffer from restless legs, treatment is something they seek aggressively. Not all treatments work, so finding the one that works can be quite frustrating. This is especially true since lack of sleep can increase stress making restless legs even harder to deal with at night and during the day.

Home Remedies

Most people try to treat restless legs at home before seeing the doctor. It’s better to see the doctor before trying to treat restless legs at home, though. Sometimes, the condition can be the sign of another more serious health condition. It’s good to make sure there isn’t anything else that could be the cause, so that can be treated first.

Hot and Cold Compresses and Massage

If the doctor finds you suffer from restless legs, you may want to try hot and cold compresses and massage. It’s best to alternate between hot and cold, and then massage the legs. Some people find relaxing in a hot tub before bed helps them get to sleep faster without dealing with the restless legs.

Exercise

Light to moderate exercise can decrease restless legs intensity and frequency. Don’t overdo it, though. When you overdo exercise, it could make restless legs worse. A brisk walk for a half hour is good enough to help the condition.

Relaxation

It may also help to practice some relaxation techniques. Praying, meditation, and yoga can lower stress levels, which can help the condition.

Supplements

Restless legs syndrome may be caused by not having the right amounts of certain vitamins and minerals. Speak to your doctor about a blood test that can help identify if you’re deficient in a vitamin or mineral, and then you can use supplements to get what you need.

Improve Sleep Environment

It’s important to improve your sleep environment by making sure it’s a place where you can relax and get ready for sleep. This means there shouldn’t be anything work-related in the bedroom. You should not have a television inside your bedroom. This can be a sacrifice, but it’s worth it for better sleep. Digital clocks and any electronics that glow should also be removed.

Your linens make a difference. Invest in comfortable sheets, blankets and pillows. They should be cleaned regularly.

Keep your bedroom at a comfortable temperature. Experts say that 68 degrees is the perfect temperature, but you should set it at a temperature you’re most comfortable.

Medications – Over-the-Counter

Over-the-counter medications can help with the uncomfortableness and pain of restless legs. You can take acetaminophen, ibuprofen, or naproxen. It’s not a good idea to take these medications for a long time because they can lead to stomach problems, internal bleeding and heart problems.

Medications – Prescriptions

If restless legs gets to the point where you can’t get a good night’s sleep for many nights no matter what you try, you may want to talk to the doctor about prescription medication. Some doctors will prescribe muscle relaxants or sleep aids.

Gabapentin, an anticonvulsant medication, treats seizures and can help restless legs. It helps lower excitement in the brain, which is what can cause the restless legs. The trust is that researchers still have been unable to identify what causes restless legs syndrome, but it seems to be connected to what causes seizures or epilepsy.

What to Avoid

Caffeine can make restless legs worse. Try to avoid coffee, tea, sodas, and chocolate. Tobacco and alcohol can make restless legs worse, so try to stay away from those as well. For those who have these in their diet, it may take a week or more before the symptoms of restless legs subside.

The best choice is to speak to your doctor about your restless legs symptoms. If it’s nothing to worry about, you can discuss some of the treatments mentioned here to see which one is best for you. If you find the home remedies don’t work, you can then step up to the over-the-counter medication or prescriptions. With time and adjustments to your lifestyle, you may just find something that works to relief the uncomfortableness you are feeling in your legs, so you can sleep better at night.

 

 

Restless legs syndrome is an uncomfortable feelings in your legs when you’re trying to rest or sleep. It can keep you from getting a good night’s sleep, and it affects millions of people around the world. The first step in treating the condition is to know what the symptoms are, and then going to get help for it.

Restless legs syndrome is a condition that can be difficult to diagnose. The reason being that the symptoms usually only show up at night. Since most doctor’s appointments are during the day, many people seem fine during the appointment. The real problem is when they try to go to bed at night.

Some health conditions can make restless legs syndrome worse. Some of these conditions are: pregnancy, rheumatoid arthritis, diabetes, and anemia. Sufferers do not need to suffer from these conditions, though. Some simply just have restless legs syndrome.

The following are symptoms of restless legs syndrome:

#1: An intense urge to move your legs.

People with restless legs syndrome have an intense urge to move their legs when they are lying down. They may feel a creepy crawly sensation or something like a tugging deep inside of their legs. These sensations can make it impossible to ignore the urge to move their legs. Moving their legs can alleviate the sensation for a short time, but it isn’t long before the sensation comes back again.

#2: You can’t fall asleep or stay asleep.

Most people who suffer from restless legs syndrome are unable to fall asleep or stay asleep for long. The sensation in their legs make them want to move them, and the sensation wakes them up in the middle of the night. Some people who suffer from restless legs syndrome do not know they are awakening at night. They are only partially awake enough to move their legs. This keeps them from falling into deep sleep, which is when restorative sleep happens. This causes people to feel exhausted during the day.

#3: Sensations go away when you walk around or move your legs.

The only way to relief the feeling in your legs is to move. Some people can kick their legs on the bed or just shake them from side to side, while others have to get up out of bed. This movement can keep the sensations away for a little while, or it can keep them away for the rest of the night. It depends on the person. Most people end up having to move their legs continuously all night, which ends up causing insomnia.

#4: Sensations are only present at night or during rest.

This is one of the telltale signs of restless legs syndrome. When you lie down, your legs begin to bother people with restless legs syndrome. While it often happens at night, it can happen during the day as well. The longer people remain lying down, the worse the sensations become for them. Some people who try to take a nap in the afternoon can’t because they can’t keep their legs comfortable long enough to fall asleep.

#5: Sensations are more intense at night.

While the sensations can occur at any time, they are usually worse at night. As soon as the sun goes down, people with restless legs will feel an unrelenting need to move their legs. It can happen even when they are sitting down, or when they try to go to sleep. Sometimes, people with restless legs syndrome will only start to experience symptoms when they lie down for long periods of time. So, if they are able to fall asleep quickly, they are less likely to have an episode that night.

If you have any of the above symptoms, it’s important to speak to your doctor. A doctor can refer you to a neurologist who can identify whether you suffer from restless legs syndrome or if there is another health condition causing it. If it is restless legs syndrome, there is medication available to help calm the sensations in your legs at night.

A lack of sleep can lower your quality of life. Do not ignore the symptoms of restless legs syndrome. Get the help you need from your physician.

Restless legs, otherwise known as Willis-Ekbom disease, is a condition many people deal with often. It causes an awkward sensation in the legs that causes sufferers to want to move their legs. Moving the legs can relieve the sensation in the legs.

While no one know what causes restless legs syndrome, there are some lifestyle changes that have helped people. Diet seems to relieve symptoms for many people.

Spinach, cereal and beans can help decrease the intensity of the sensations. It may be the iron, folate, and magnesium in these foods that help.

It takes time for the body to respond to increased levels of vitamins, nutrients, and minerals. This is why some people change their diet, and then don’t experience a different with their restless legs syndrome. Usually, people will start to see a difference in their restless legs syndrome after a month or two. While this may seem like a long time, it can be worth it if the change in diet helps.

For some people, adding iron, magnesium and folate to their diet doesn’t help. It’s not because they didn’t need more of those vitamins, minerals and nutrients. It’s because they are eating foods and drinking beverages that counteracts the benefits of them. The following are what you should avoid to help your restless legs syndrome.

Caffeine

Caffeine can wake you up when you’re feeling tired, but it also excited your brain. Many researchers believe that sufferers have abnormal excitement in the brain. Caffeine worsens that, which is what causes the sensations in the legs.

It can be difficult to avoid caffeine completely. Some beverages and foods contain caffeine in very small quantities. Sodas, chocolate, coffee, and caffeinated teas are the most obvious, so avoid those as much as possible.

You can always check the nutritional information on foods and drinks to see if caffeine is in it. You will see “caffeine” in the list of ingredients.

Alcohol

Alcoholic beverages can worsen restless legs symptoms. While alcoholic beverages can reduce stress for many people, the relaxing effects can be sabotaged by the alcohol. It’s best to avoid beer, cocktails and wine as much as possible and use other methods of stress reduction for relaxation.

Tobacco

If you’re a smoker, this may not make you happy. Those cigarettes, cigars or pipes you’re smoking can be making your restless legs worse. Since it is an addiction, it’s much more likely you’ll be successful if you reduce the amount you smoke each day rather than going cold turkey. Reach out to smoking cessation programs to learn more about quitting smoking. The good news is that not only will you be helping your restless legs condition, but you’ll be improve your health overall.

What Else to Include

Besides eating healthier and avoid caffeine, alcohol and tobacco, it’s important to exercise and engage in stress reduction techniques. Light exercises are better than strenuous ones. Strenuous exercises can worsen restless legs making it even harder to get a good night’s sleep, despite feeling extremely tired. Stress reduction techniques may include meditation and praying. Stress can excite the mind like caffeine does, so reducing it can calm the mind to the point to where restless legs symptoms decrease.

Restless legs can be incredibly frustrating. You’re tired, but you can’t get to sleep because all your legs want to do is move. When you move them, the sensations may cease, but start up again when you lie down again. While medication may seem the best way to tackle the problem, there may be less invasive ways to treat it through diet and lifestyle changes.

It’s important to speak to your doctor about your restless legs syndrome. The symptoms are similar to other health conditions, so it’s best to rule those out first. If the doctor diagnoses you with restless legs syndrome, you can then move forward with some home remedies to see if they work. If not, you can start with more invasive treatment options such as over-the-counter and then prescription medication.

Hang in there with your condition. Just continue to try out some different treatments to find out what works best. Before you know it, you’ll be resting easy at night with mild or no discomfort from your restless legs syndrome.

 

 

How to Boost Weight Loss Hormones

Don’t you hate how you try so hard to lose weight, but it doesn’t quite work? It’s not easy.

There is one thing you can do – boost weight loss hormones.

Hormones can make you do things you don’t want to do, such as eat an entire pint of ice cream. However, when you can boost your weight loss hormones, you’ll be much more likely to put it down and walk away.

Leptin and Ghrelin

Leptin manages how full you feel when you’re having a meal. Increasing the leptin hormone means you’ll feel full faster, which means you’ll consume less food.

Some people suffer from leptin resistance. When this happens, people don’t know they are full until they feel sick. If you’ve ever left a buffet feeling like you’re in your third trimester of pregnancy or you’re about to blow, that’s how people with leptin resistance feel every time they eat.

This causes them to feel hungry more often and yearn for more and more food, even while eating. The good news is it’s possible to turn resistance around.

Ghrelin is another hormone you need to consider. It’s the hormone that tells you that you’re hungry. When you eat, ghrelin levels go down. As time goes on, levels go back up, and that’s what makes you hungry.

Understanding how to increase leptin levels and keep ghrelin levels low, you will be able to manage your weight better.

Ways to Boost Weight Loss Hormones

Pay attention to these ways to increase leptin and decrease ghrelin hormones.

Sleep

Sleep deprivation significantly affects hormones, according to the Journal of the Academy of Nutrition and Dietetics. Many people with sleep issues such as insomnia and sleep apnea are overweight for this reason.

To avoid leptin resistance and increase leptin levels, it’s important to get at least 6.5 hours of sleep at night. Too much sleep can be bad too, so aim for waking up after 8.5 hours.

It’s also important to go to bed and wake up around the same time each night and morning, too. Your body likes habits because then it knows when it’s time to shut down and recuperate from the day.

Muscle Mass

Muscle mass is important to leveling your hormones. The more muscle you have, the more calories you’ll burn throughout the day even during resting state.

Muscles also increase testosterone in the body. Low testosterone levels store calories as fat. When you can raise your testosterone levels by building muscle mass, your body will use calories more efficiently.

You don’t have to hit the gym to increase muscle mass. Do some squats, push-ups, and core strengthening exercises. They will use muscle fibers and boost your testosterone levels.

Eat the Right Combination of Foods

Your body needs fuel. The best fuel for your body is protein, fat, and complex carbs. You don’t want to overeat these types of foods, but you should be sure to get enough of them. Each meal should contain 20 grams to 25 grams, especially breakfast.

A great breakfast that includes all of the types of foods you need is an omelet with vegetables, avocado, and a piece of whole wheat toast.

Eat More Seafood

When people don’t get enough iodine in their diet can end up with a malfunctioning thyroid. You can get iodine from fish such as cod, tuna and shrimp. If you like seaweed, that’s the best source of iodine.

If you notice you’ve been gaining a lot of weight and your hair is thinning, you may be suffering from thyroid disorder. Make an appointment with your physician to be tested for it. If you can have it controlled, you will be better able to manage your weight.

Space Out Your Meals and Snacks

You should eat three meals a day and three snacks. You should keep your meals around 300-400 calories and snacks around 100 calories. Your metabolism is like a slow burning fire. You must kindle that fire to keep it burning calories. By eating throughout the day, you can do that and it will help you use calories efficiently.

These are the best ways to control your hormones. It can take some time to see the effects of sleeping more, eating the right foods, and increasing your seafood intake, but before you know it, you may see how much easier it is to keep your weight in check.

 

 

How to Increase Fluid Intake Without Drinking Plain Water

Did you know our bodies are made up of approximately 60% water? Our entire body functions on water each day. Without it, our body can’t move the way we need it to, and that can cause us to feel ill. In severe cases of dehydration, it can cause serious health conditions, hospitalization, and even death. The good news is that it’s not too hard to get enough water into your body each day. Many people believe they need to drink glass after glass of water, that’s not entirely true. You can get the fluids you need from many other sources besides a glass of water.

Fruit

Fruit has a lot of water in it. Actually, a watermelon has as much as 90% water. Oranges and grapefruit also have a high concentration of water in them. It’s great to turn to fruits during the summer months because they give you a boost of hydration AND they can stave off hunger.

Vegetables

Vegetables don’t have as much water as fruits, but they do contain some. The best vegetables to eat for hydration are celery, cucumbers, tomatoes, and lettuce.

Water Based Foods

Don’t forget all of those foods you consume that were made with water. For example, soup, oatmeal, and smoothies. All of these foods contain water, so you while you aren’t getting as much as you would drinking a glass of straight water, you are getting a decent amount of fluid in each serving.

Milk

Milk comes second to water as being the best choice for hydration. You may not feel like drinking milk in the summer heat, but if you throw some ice cubes in it, you may find it much more refreshing.

Soda

You’re probably thinking this is completely wrong, but actually, it is somewhat hydrating. Soda is made from carbonated water, which is…, well, water. The caffeine in it is a diuretic, but there still enough water in it to count as a fluid.

Juice

Juice may not be completely made of water, but it is mostly water. Reach for juice when you really need a drink but can’t stand to drink water straight. You can always water it down if you find it to be too sugary.

Coffee/Tea

For many years, people avoided coffee and tea because they thought it dehydrated you. This myth is no longer valid. It is now believed that it is better than nothing is when you need to hydrate yourself. It is a diuretic, but the water in it can help you become severely dehydrated.

What to Avoid When Dehydrated

The worst thing you can drink when you are dehydrated is alcohol. This may come as a major surprise and a bummer because many people like to have a few drinks on the beach, poolside, or wherever they are relaxing under the sun’s heat. Unfortunately, alcoholic beverages are highly dehydrating, so you could end up really sick if you don’t chase it with water. You should try to keep your alcohol to water ratio at least a one-to-one. This way you counteract the effects of the dehydration of the alcohol.

How to Drink More Water

Many people complain water doesn’t taste good or like anything at all. They say this is what keeps them from drinking as much as they should. You can help the taste of water simply by adding a flavoring to it. The healthiest flavoring is fruit. You can add lemon, limes, strawberries, raspberries, or any other fruit you like to the water.

You can also try to combine different fruits to make the water more flavorful. For example, you can do a lemon-lime water just by putting slices of lemons and limes in it. You can add mango and oranges to the water for an orange mango flavor. The options are endless, so you’ll never get bored with your water again.

Before you start guzzling water, it’s important to know, your body does better using the fluids if you take it in slowly. For instance, instead of drinking an entire glass of water in one sitting, sip on it every few minutes. This way you have a constant flow of fluids going through your body to keep all of your organs hydrated to work hard for you.

Cheers!

 

Why You Need a Running Journal and How to Use One

Running is an exercise that people either love or hate. Those who love it have either made themselves run until they’ve liked it, or they were born loving it. In any case, running emotions can ebb and flow. Some days, you’ll be able to take on 10 miles without even looking at your watch, while other days, 3 miles seems like a full marathon.

Journaling is an awesome way to figure out what is really going on with your running. It can help you figure out what is making you feel better about it one day, and not so good the next. There are reasons you go up and down, and knowing what they are can help you avoid some of the causes of it.

The other reason you should keep a running journal is that it can motivate you to push yourself to the next level of running. When you just run, you usually run slower than your body can really run. Pushing yourself just a little more will help you build that muscle you want, burn calories, and get a good workout. When you write down what you do, you’ll know how much more to do.

Now, you know the reasons you should keep a running journal. What you need to know is how to keep one.

You’re probably thinking all you have to do is pick up a notebook and start writing down how far you run, for how long, and that’s it. Sure, you can do that, but it won’t do you much good. A running journal is much more in-depth than that, and it has to be that way to be effective. The following are what you should include in your running journal:

  • Date
  • Time of run
  • Food eaten before the run
  • Food eaten the day before the run
  • How much water you drank the day before
  • Length of run
  • Speed
  • Route
  • How you felt before the run
  • How you felt during the run
  • How you felt after the run
  • Thoughts you had during the run
  • How those thoughts affected your run
  • What you did during the run (listened to music, listened to podcasts, etc.)
  • Level of energy from 1-5
  • Goals achieved
  • Plan or goals for next run

Each day, you should jot down notes for all of these and end with a plan for your next run. When you run, try to remember those goals you wrote down, so you can work on them. Pay attention to your thoughts, feelings, and what you’re doing during the run. This all affects how well you run and how much you can push yourself. When you’re done with the run, write down some notes again.

Using Technology for a Running Journal

There are many ways you can start a running journal using a phone or tablet. Download a writing app or an organization app such as Evernote. You can even start taking pictures of yourself and your surroundings if you would like. It will be great to look at someday, as you reflect on how far you’ve come over the years.

Some apps will allow you to connect with others on social media. Depending on how comfortable you feel sharing your information with others, this may or may not be something you want to use for your journal. On one hand, it may inspire others to start running, but on the other hand, you may not want to be so open about how well you’re running. It’s up to you, but it’s good to know there’s an option.

Another idea is to blog about your runs. You don’t have to include your name in the blogs, so it would be anonymous. You can then simply write blogs based on each run. People will likely find the blog and start following your progress. It will likely motivate them and motivate you when you see how people are coaching you to achieve your goals.

Get Started Today

You can start journaling your runs today. Just get out there, run, and then write what it was like. Over time, you can look back and see how much you’ve improved. That will propel you to try to start running even more, which will greatly help your health and life is many ways.