The Wonders of Juice Fasting (guest post on Always Active Athletics)

Many thanks to Always Active Athletics for posting the article that I submitted regarding the many benefits of juice fasting.

I always think that a little change in our habits can bring a plethora of benefits to our health. Sometimes it only takes a small change in our habits to reap countless rewards, especially in our health.

Please click here to read the article.

Her Shade of Blue: Women's Brand of Depression

Hormone imbalance in certain stages in the course of women's lives is a key source of their blues.

Last March 24, the world was shocked by the Germanwings plane crash that killed 150 people. Lufthansa, the operator of the Airbus A320 airplane that slammed part of the French Alps, admitted that the plane's co-pilot, Andreas Lubitz, struggled with depression. The mental illness was instrumental to prompt him to crash the plane deliberately, killing himself and he rest of the 149 people onboard.

As shown above, depression is a serious mental condition that could lead to tragedy. If left untreated, it is the leading cause of suicide. Around 90% of people who committed suicide clinical depression or another diagnosable mental disorder. Although clinical depression alone is not enough to kill one’s self, it is often attributed as a key factor for committing such heinous act.

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Depression brings out the worse in our outlook in life and our health. More than feeling down in the dumps, it has other symptoms such as:

• Problems in falling asleep or sleeping too much

• Finding hard to concentrate or to accomplish tasks that were easy before

• Feeling hopeless and helpless

• Cannot get rid of your negative thoughts

• Loss of or increased appetite

• Becoming grumpier or more aggressive than usual

• Excessive drinking of alcohol or doing other unmindful acts

• Nagging thoughts that life is worthless and loss of interest in ordinary activities

Although statistics shows that women are less prone than men to commit suicide, they are more prone to depression than men because of their biology. Depression is often caused by a hormone imbalance that affects their mood and outlook in life. Female hormonal imbalances occur particularly during these life stages:

Before menstruation. Hormonal fluctuations that take place during a woman's monthly period cause them mood swings during this stage. Worse, some women suffer from premenstrual syndrome (PMS) or its more severe form—premenstrual dysphoric disorder (PMDD) that brings physical and psychological pain to women.

During and after pregnancy. While being a source of joy for most women, pregnancy can also bring depression to would-be and new moms. According to the US Department of Health and Social Service, about 13 percent of pregnant women and new mothers have depression. In another statistic, this time by the American Congress of Obstetricians and Gynecologists (ACOG), around 14 to 23 percent of women will experience a few depression symptoms during pregnancy. After birth, women are prone to "baby blues," the least severe form of postpartum depression, a range of mental conditions that needs medical attention.

Before, during and after menopause. Starting from as early as the age of 30, women experience a gradual loss of ovarian function leading to low hormone levels and infertility. Depression is one of the symptoms of hormone imbalance during the menopause transition years (perimenopause, menopause, and postmenopause).

But don't lose heart. With a combination of a healthier lifestyle, more supportive social relations, as well as medications such as nutritional supplements and hormone replacement therapy (during the menopause transition years), women can cheer up and keep the blues at bay.

Vitamin C For A Better See

Aside from improving resistance against diseases and cell repair, studies show Vitamin C is also an important nutrient for our eyes.

As one of the most popular vitamins, Vitamin C, also known as ascorbic acid, is one of the most studied nutrients. While usually associated with improving resistance to infections such as cold and flu as well as preventing scurvy, there are more and more studies showing the increasing benefits of this vitamin.

Many scholars were fascinated by Vitamin C to a point that they elevated it to a super-vitamin status. Nobel laureate in Chemistry, Linus Pauling, even promoted taking large doses of ascorbic acid to prevent and treat heart ailments and cancer. Although many doctors are currently debating on whether Pauling's megavitamin therapy of Vitamin C is a quackery or a key ingredient to “overcome the major killers in the industrialised world”, still all of them advise a daily intake of ascorbic acid in right dosages for better health.

One of the understated benefits of Vitamin C is its contribution to the health of our eyes. Aside from Vitamin A, studies show that an adequate daily dosage of ascorbic acid can also improve our eyesight. In fact, the American Optometric Association (AOA) website stated the many benefits of vitamin C to our organs for seeing. 

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1. Reduces the possibility of visual impairment

The body needs vitamin C for repairing and nourishing our cells, including those of the eyes. Likewise, ascorbic acid supports the health of blood vessels in our eyes that supplies essential nutrients for better vision.

2. Lowers the risk of developing cataracts.

A study showed that women who take in Vitamin C for ten years or more experienced reduced their risk of developing nuclear cataracts by 64 percent. Another research found out that women who use 364 mg of vitamin C daily lowered their risk of certain types of cataracts by 57 percent.

3. Slows down the progress of age-related macular degeneration (AMD)

In the West, AMD is the leading cause of blindness in people of 55 years and older. Experts believe AMD cases will triple by 2025. A daily 500-mg intake of Vitamin C, together with beta-carotene, vitamin E, and zinc, slows the advancement of AMD by about 25 percent, according to the Age-Related Eye Disease Study (AREDS). The study also revealed that Vitamin C also delays visual acuity loss by 19 percent.

Taking care of your eyes will enable you to "see a brighter future." We need an ample dose of Vitamin C for this. Sadly, with the worsening pollution and the dominance of unhealthy food in our diet, we need more Vitamin C from our diet. Fortunately, there are available quality supplements for better visual health. 

Fight Bad Bacteria With Probiotics

Many people consider bacteria as bad for our health. But a revolutionary medical breakthrough may change our belief about these microbes for good.

Credit: Flickr/AJC ajcann.wordpress.com

Over the years, innovations in medical science have challenged and even totally refute some of what was considered common sense in the past. Many of these breakthroughs were greeted with resistance. Some even greeted them with a loud “ewww.” For them, new medicines pose risks to their health.

One good example of these is immunization. Imagine how people living at the time when immunization has just been discovered reacted. For the people who weren't open to medical breakthroughs, the idea of preventing infections by injecting a “weakened” or “killed” version of the virus that is causing it into the bloodstream was weird. Some would even say it's impossible. For them, any virus is deadly, whatever its condition. We can only imagine how they felt when they received flu shots and other forms of vaccines. It's only after several years that they start giving in to the effects of vaccines. Since then, immunization has become part of health regimen for children and adults.

The discovery of probiotics follows the same path. Most people believe that all microorganisms cause diseases, whatever their nature and species may be. Like immunization, it is hard for ordinary folks to believe that there are "good" bacteria that can be used to fight the other "bad" ones. The fact that some species of bacteria are good for treating and preventing illnesses as well as maintaining our health are “hard to swallow.” But thanks to medical researchers who are looking into the promising potentials of probiotics, the therapy is now receiving nods from doctors.

Harvard Medical Publications, Mayo Clinic, and other well-known medical organizations are now giving a go signal for the use of probiotics for certain illnesses. According to them, clinical studies since the mid-1990s have been supporting the effectiveness of probiotic therapy in the following:

• treatment of many gastrointestinal diseases
• delay in the development of allergies in children
• treatment and prevention of vaginal and urinary infections in women.

So why don't you give probiotics a shot? Probiotics therapy is a potent and safe cure for many of our ailments. Click here to know more about probiotics and other dietary supplements.

Stride Away From Triglycerides: 5 Foods You Should Avoid

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You may be keeping your eye on your blood pressure and cholesterol levels, but there is another thing you should monitor. Triglycerides are fats or lipids in the food you eat that are carried into your blood that can increase your risk of heart problems. You should maintain less than 150 mg of triglyceride per deciliter of blood to be in the safe range.

Here are five foods and beverage you should avoid to reduce your risk of having a high level of triglyceride:

1. Trans and Saturated Fats

If possible, turn away from all sorts of trans fats, and products with hydrogenated fat or oil on the label. A high amount of trans fat can be found in processed foods so you better go for natural and home cooked meals. Always check the nutrition facts label when you buy food products just to be sure.

This type of fat can also be found in the following:

• burgers
• bacon
• sausage
• fried chicken
• turkey skin
• luncheon meats
• hotdogs
• organ meat
• fish canned in oil
• high-fat dairy products

Saturated fats include fats and oil in butter, lard, bacon drippings, gravy, cream sauces, palm oil, and coconut oil. Use olive, canola, walnut, and flaxseed oils instead.

2. Simple Sugars

The body makes triglycerides from excess calories, especially from simple carbohydrates found in sugar-rich foods. Simple sugars include most sweets such as cakes, pastries, doughnuts, ice cream, and desserts.

Simple sugars can also be found on products with corn syrup, fructose, glucose, honey, maltose, molasses, and sucrose.

3. Refined Grain Products

Refined grain products are quickly metabolized to simple sugars after being eaten, and may lead to an increase in the triglyceride levels and lower good cholesterol. Start replacing your white products with whole-grain products instead.

Stay away from white bread, white pasta, white rice, and processed and high-sugar cereals.

4. Starchy Vegetables

It’s healthy to choose vegetables over other types of foods, but starchy vegetables should be avoided if you are watching your triglyceride levels. After consumption, starchy vegetables quickly turn to simple sugars.

Starchy vegetables include corn, beans, dried peas, lima beans, and potatoes. You can replace these starchy veggies with other options such as cauliflower, kale, mushrooms, and many other non-starchy vegetables.

5. Alcohol

Sugars are natural parts of alcohol, may it be beer, wine, or any type of liquor. Too much intake of alcohol equals to sugar, and sugar can drive up your triglyceride levels. The resulting glucose from alcohol is then converted to triglycerides.

Choose what you eat wisely. You should maintain a low triglyceride level than obtain high risks of different health problems that can be caused by too high triglyceride levels.

Stride away from triglycerides and make your best effort to avoid the foods and drinks listed above!

Men-Oh-Pause!

Your partner may be complaining of your erectile dysfunction every time you have romantic moments. You may also be worried about why you are experiencing such low sex drive these past few days, which may sometimes lead to hot flashes or mood swings, and may take a toll on your relationship with your partner. You may also be confused about why you are experiencing these symptoms where, in fact, these are common to women.

Credit: Flickr/Jayt74

Pause and let me help you understand these “changes” in your body.

How important is your Testo?

Testo, or commonly known as testosterone, is an important male hormone. You may probably think that this is just one of the hormones usually secreted by your glands. Well, think twice because the production of testosterone plays a vital role in your manhood.

This hormone is produced by your testes, as well as your adrenal glands. The peak season of its production is during your early childhood or adolescent stage.

This male hormone plays a vital role in your development as a man. Your physical features were developed with the help of testosterone, such as the deepening of your voice, appearance of hair on your face, armpits or genital area.

As you age, testosterone plays an important role in maintaining your sex drive. This is also a big help in the development of your male organ in terms of its size. Your testosterone is also responsible for the production of your sperm and muscle strength. But as you age, you may experience symptoms that are usually experienced by women.

Andropause or Male Menopause, is it real?

Have you heard of male menopause? You may think this is just a myth. But yes, andropause is real.

Andropause is commonly known as male menopause experienced by men as they grow older. This is usually the decrease or loss of testosterone. The production of their testosterone decreases gradually unlike women where the production of their hormones drops suddenly as they age.

Usually, some of the common symptoms of male menopause are fatigue, depression, irritability or mood swings, low sex drive or low libido, erectile dysfunction, hot flashes, sleep difficulties, and osteoporosis. If you are experiencing these symptoms, you may be in the stage of male menopause.

Is there a cure?

If you are experiencing these symptoms, you may consult your doctor and have your testosterone checked by undergoing a blood test. Your doctor may advise you to take treatments such as replacement of testosterone in your blood, treatment in a form of skin patches, gel, capsules or injections that may increase your testosterone level.

You may also change your lifestyle by switching to a healthier diet, exercising regularly and lessening the stress in your daily routine.

Pause and see your doctor.

7 Fit-spirational Quotes To Inspire You To Live Healthy

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Staying fit and healthy has always been the collective dream of a majority of people. But, how can you start your fitness and weight loss journey? 

A car needs fuel to keep moving. A kite needs the wind to keep flying. A dreamer needs a dream to keep doing their thing. A person needs inspiration to keep going.

Here are 7 fit-spirational quotes to get your health and fitness journey rolling:

#1 Stop wishing. Start doing.

No one ever gets fit or healthy by merely wishing it. Your dreams will happen if you’ll actually start doing something about them. Stop living in your daydreams and start acting on your dreams. You don’t have to start big; you just have to start, period. You don’t have to do insane workouts; you can start with exercises that you’re comfortable with. From there, level up your workout’s intensity little by little.

#2 Be stronger than your strongest excuse.

Excuses won’t bring you anywhere. They won’t even burn your calories. When excuses start to barge in, fight it head on with your dream goals and motivation. The voice in your head that says you can’t do things is a liar. Don’t let your excuses dictate the way you live. Look at your goals more than your excuses.

#3 Every day is a chance to get better.

You are given 365 chances per year to be better every day. Why not make use of these days to do something worthwhile than just lay on the couch and watch movies the whole day? Challenge yourself daily. Each day is a new day to start achieving your goals.

#4 What you eat in private, you wear in public.

Be accountable for yourself. What you do in private will eventually be revealed in public. Start replacing your usual food with healthier choices. Don’t deprive yourself of food; instead, choose foods that are good for you and your body. Say goodbye to junk so you won’t look like one.

#5 It’s not about having time; it’s about making time.

You may be busy with work, school, or other responsibilities, but if you really love your body, you’ll make time for it. You are given 24 hours a day to do every single thing you need to do. An hour a day or even thirty minutes of exercising will bring big changes in your body over time.

#6 Suffer the pain of discipline or suffer the pain of regret.

A tiny piece of gold takes long hours to produce. Your dream body won’t also come off as easy as 1, 2, 3. It takes discipline and hard work to achieve your fitness dreams. It’s better to suffer the pain of discipline than suffer the pain of regret right? Achieving a healthy body is never easy; but if you don’t stop, you’ll get better day by day. Look at your finish line and keep going.

#7 The best project you’ll ever work on is you.

When you eat healthily and exercise regularly, it’s you who’ll benefit. You are not doing these things for other people. Be motivated by your love for your own body. Your journey will never be easy, but it’s for your own good. Start working on your biggest project now – you.

It’s better to feel sore today than be sorry tomorrow. Carry these fitspirational tips with you always, and keep that health and fitness journey going!

If you want a professional to help you attain your fitness goals, click here.

Go Loco with Avocado: 10 Reasons Why It’s Good for You

Go loco with avocado now!
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Avocado is more than just a fruit, it’s a super fruit. Numerous studies show the many health benefits eating an avocado can do for you and your body. Avocados are like convenience stores—they’ve got it all for you. 

Here are 10 of the many reasons why you should add avocados to your diet now:

#1 Avocados are impressively nutritious.

Given its incredible health properties, avocado is often termed as a superfood. An avocado contains a wide variety of more than 25 essential nutrients, including 20 different vitamins and minerals such as vitamins A, B, C, E, and K, copper, iron, phosphorus, magnesium, and potassium. It also contains several beneficial phytochemicals such as beta-sitosterol, glutathione, and lutein.

#2 Avocados help maintain a healthy heart.

The vitamin B6 and folic acid content of avocados help regulate homocysteine levels—levels associated with increased risks of heart diseases. Avocado is also a high-fat food. No, it’s not the kind of fat that you imagine. Avocados are rich in a monounsaturated fat called oleic acid. Oleic acid is a “heart-healthy” fatty acid, which is also found in olive oil.

#3 Avocados can lower cholesterol and triglyceride levels.

Avocados are rich in beta-sitosterol, a compound proven effective in lowering blood cholesterol levels. Numerous studies have also proven that consuming avocados can regulate LDL and HDL cholesterol, and even blood triglycerides.

#4 Avocados regulate blood sugar levels.

The monounsaturated fats in avocados aren’t only good for the heart, they can also reverse insulin resistance to help regulate blood sugar levels. Avocados are also loaded with a rich amount of fiber. The soluble fiber in avocados doesn’t only contribute to weight loss, it also reduces blood sugar spikes.

#5 Avocados have anti-aging properties.

Avocados contain glutathione, a powerful antioxidant that combats free radicals and toxins in the body. Glutathione supplements are commonly used now by a majority of people to have beautiful, glowing skin. An avocado, aside from being natural, does more than that, it also defies symptoms of aging.

The avocado oil is also even added in many cosmetics because of its skin nourishing ability. An avocado a day may help you grow old, without making you look like it.

#6 Avocados may help prevent cancer risk.

The oleic acid in avocados does more than just keeping your heart healthy. Many studies have shown that it is also effective in preventing certain types of cancers such as breast cancer and prostate cancer. It can also help reduce the downsides of chemotherapy.

#7 Avocados can cure bad breath.

What you take in contributes to the smell of your breath. Avocados cleanse the intestine to rid you of coated tongue and bad breath. This fruit is considered as one of the best natural mouthwash and bad breath remedy.

#8 Avocados increase nutrient absorption.

Taking in nutrients isn’t enough. Our body needs to absorb them as well. Avocados can do the absorption trick for you. Some nutrients such as vitamins A, D, E, and K, and carotenoids are fat soluble—meaning they need to be combined with fat in order to be utilized by the body. A study showed that adding avocado or avocado oil to your meal can increase antioxidant absorption by 2.6 to 15-fold. Add an avocado whenever you eat vegetables to make sure the nutrients are absorbed in the body—not put to waste.

#9 Avocados promote eye health.

Avocados aren’t only good for antioxidant absorption; they are rich in antioxidants as well. Two of the antioxidants present in avocados, carotenoid lutein, and zeaxanthin are essential for maintaining healthy eyes. These nutrients even reduce the risk of cataracts and macular degeneration in aging men and women.

#10 People who eat avocados are proven to be healthier.

A survey in the U.S. has shown that avocado consumers were found to be healthier than those who didn’t eat avocados. People who incorporated avocados in their regular diet weighed less, had a lower BMI, and less belly fat than non-avocado eaters.

Aren’t you convinced yet? More than these incredible benefits, avocados are delicious and easy to incorporate into every meal. Avocados are weight loss friendly, heart healthy, eye healthy, et cetera while being incredibly tasty! What more can you ask for in a fruit? Go loco with avocado now!

For more information on how to support your weight loss and nutrition success, click here.

6 Food Hacks for A Sexier You

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Have you always envied your friend who eats tons of food yet never gets big nor fat? Have you always wished you had a fast metabolism like hers?

Take note that your genes play a big part in your body’s metabolism, but you have the power to tweak your metabolic rate.

There are three different body types:

• Mesomorphs - those with athletic builds
• Endomorphs - those with bigger builds
• Ectomorphs - those with very thin builds 

Whether you are born an endomorph, you can still hack your way to a faster metabolism. Here are food choices that could rev up your metabolism naturally:

Kiwi

Kiwis are packed with a rich amount of Vitamin C. Adding 500 mg of this vitamin to your diet can help you burn up to 39% more fat when you exercise. Though, overdosing Vitamin C and reaching the 2,000 mg mark can make you experience unfavorable effects like bloating, gas, and diarrhea.

Whole grains

Whole grains, like oats, barley, and brown rice, are rich in fiber and take longer to digest. These foods help your body to burn more fat because of the extra effort it needs to break them down than processed grains.

Capsaicin

Spice up your meals with capsaicin rich foods like chili peppers. Capsaicin is a chemical compound that has the ability to rev up your metabolism fast. More than that, capsaicin stimulates certain proteins known to break down fat.

Lean meat and protein

Lean meat like skinless chicken, turkey, and red meat are rich in iron. Iron deficiencies can slow your metabolism. To add, foods rich in protein, like chicken or eggs, can prevent overeating by making you feel fuller for a longer period of time.

Green Tea

Drinking several cups of green tea per day is a natural way to raise your metabolic rate naturally. Research suggests that its EGCG or epigallocatechin gallate content can also contribute to a rise in fat and calorie burn.

Water

Not having enough water or being mildly dehydrated, can cause your metabolism to slow down. Water is needed by the body to food processing and conversion of calories into usable energy. Another tip is to drink cold water, cold water forces your body to use more calories in order to warm it up.

No matter what type of body you’re born with, simple dietary modifications and healthy exercise habits can make a big difference in how fast your metabolism can be. Try eating more of these foods and speed up your way to weight loss!

If you’re looking for a nutrition program specifically designed to fit your needs, click here.

How to Say Goodbye to Binge Eating

Have you experienced overeating fatty, salty, and sugary foods, especially when stressed or depressed? Do you feel like your problems will only be relieved by eating? Do you turn to food for comfort? Are you desperate to lose weight yet feel powerless to stop eating? Do you feel helpless to say no to food, even when you want to?

If so, you might be suffering from B.E.D. or Binge Eating Disorder. 

What is Binge Eating Disorder?

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You might tend to overeat occasionally especially in eat-all-you-can restaurants or during birthday parties, but binge eating is more than that. Binge eaters overeat uncontrollably and regularly. They tend to eat even when they have just finished their meal or when they’re not even hungry.

Binge eating often leads to significant weight gain, obesity, digestive problems, breathlessness, and emotional and psychological symptoms of shame, guilt, and low self-esteem.

What leads to binge eating?

Binge eating is driven by at least three emotions: depression, anger, and anxiety. Do you remember that time when you were so heartbroken that you finished half a gallon of ice cream? You’re not alone. I experienced that as well!

More than being an eating disorder, binge eating is a psychological disaster. Feelings of depression, anxiousness, and anger lead you to binge. Then you feel depressed, uneasy, and angry about your bingeing, so you binge even more. Binge eating is stuffing feelings down with overeating to shoo away feelings of depression, anger, and anxiety. It is using food as an escape to these negative feelings.

How to say goodbye to binge eating?

Have hope because B.E.D. is a treatable eating disorder, especially with appropriate help, motivation, and support. Here are simple tips to start with:

·        Have control over your emotions. Don’t be a slave of your emotions. Find ways to handle stress and other overwhelming emotions without using food. Overwhelming emotions and stress raise your levels of cortisol prodding you to crave for high-sugar and high-carb foods. Take a break and relax. Engage in meditation and exercises to keep your emotions stable.

·          Don’t skip meals. Stick to small frequent healthy snacks a day. Never skip. Skipping meals often lead to starvation that leads to binge eating later in the day. It raises your hunger hormone ghrelin, making you say yes to every food you see.

·         Stay active. Keep yourself busy with fun activities to distract you from the call of overeating. Stay away from being idle. Read a book. Walk your dog. Exercise. Find a new hobby to be busy with. Staying active counterattacks the call of unnecessary food cravings that leads to binge eating.

·           Don’t keep problems to yourself. When you feel like a surge of overwhelming emotions is coming, talk to someone instead of diving to your refrigerator for food. Turn to family or friends for comfort. It may not be easy for you to open up your feelings at first, but you’ll eventually get used to it. Talking to someone close will lessen the heaviness you feel while overeating will just make you heavy, both literally and figuratively.

·         Get help and support. Have someone accountable for you. Find a solid support network. Lean on your family and friends for support. You can also ask for expert help from therapists or professionals. Saying goodbye to binge eating can’t happen overnight, but having people who’ll constantly walk with you in your pursuit will make it easier.

·          Love yourself and your body. Don’t be hard on yourself. When you binge again, forgive yourself and try and try and try again.

Binge eating is more than an eating disorder, it starts in the mind. To say goodbye to binge eating is to welcome positivity in your life. Take charge of your emotions before they start taking charge of your life and appetite!

How to Reboot Hormones for Weight Loss

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Losing weight has been a constant struggle for a majority of people. At present, two out of every three Americans are overweight or obese – and the numbers continue to increase.

Have you been one of those trying numerous diets and exercises yet still far away from losing weight? The problem may be in your hormones. Hormones hold the key to effective weight loss. 

Reboot and balance your weight loss hormones with these simple tips:

Log off from stress.

Have you ever wondered why you are binge-eating every time you are stressed? That’s the result of the adrenal glands’ release of the stress hormone cortisol. When you’re stressed, your high level of cortisol also prods you to crave for high-sugar and high-carb foods. Furthermore, cortisol causes you to accumulate more abdominal fat.

To balance out the fat-storing cortisol, log yourself off from stress. Reduce stress by doing things you love and having some me-time or simply taking a break to relax your mind and body. Keep calm – and you’ll lose weight better.

Shut down and sleep.

More than the ugly eye bags, not having enough sleep can also give you unwanted flab. Lack of sleep lowers weight loss sidekick leptin and increases hunger hormone ghrelin, urging you to eat more food the following day. Leptin is your appetite suppressor, telling you when you should stop eating.

Be sure to get at least 7-8 hours of sleep a day to raise your levels of leptin and avoid leptin resistance. You can also add darker curtains in your bedroom for better sleep.

Restart your exercise.

Get off your couch and start moving. Regular exercise relieves stress and promotes better slumber. Exercise doesn’t only help you burn fat and build muscles, it also counterattacks unnecessary food cravings and binge-eating.

Just get moving regularly through a variety of exercises you can choose from. You can walk or ride a bike to work, walk your dog, dance with friends, or play your favorite sports.

Start eating right.

Have you practiced skipping breakfast with the belief that it will shave you off some calories? That’s a big no-no! Skipping meals raise your hunger hormone ghrelin, making you say yes to every food item you see. Ghrelin is high in the morning after sleeping all night, so it’s necessary to eat breakfast to keep its balance.

In order to keep ghrelin low, you need to eat small food portions every 3-4 hours. It is also recommended to avoid very-low-calorie diets. Eating properly and frequently helps avoid the surges of ghrelin that triggers uncontrollable hunger.

To sum it all up, weight loss literally and figuratively starts from within you. Reboot your weight loss hormones and flaunt your dream body that’s worth an Instagram post!

CelebriTIPS: 4 Fitness Secrets From The Hottest Female Celebrities

Is your body already beach-ready for the coming summer getaways?

Have you always wondered how your favorite Hollywood superstars and Victoria’s Secret models manage to maintain their beautiful physiques?

Check out this list of fitness celebriTIPS from your favorites and be summer-ready:

Credit: facebook.com/Alessandra

Alessandra Ambrosio

Alessandra, a 32-year-old mother of two and a Victoria’s Secret model, is one of the most admired bodies in the world. She sports a 34-25-35 body in countless fashion shows and fashion magazines.

To maintain her to-die-for figure, she combines proper dieting habits, sports, yoga, and the Brazilian Butt Lift workout. One thing she advises is to not skip breakfast – ever! She is actually a foodie and she doesn’t restrict herself from eating. Her food choices usually include eggs, sandwiches, bread, fruits, chicken breast, rice, beans, different kinds of meat, sweet potato, and more – but in moderation. She eats in small portions six times a day. And, in between meals, she takes fruits and protein cocktails. 

Credit: aznviolaguy on flickr.com

Megan Fox

Megan credits her sexy and slim figure to a well-balanced diet and resistance training. She eats the right carbs for energy with three meals and two snacks per day. While other celebrities rely on delivered meals, Megan prepares her own food at home, filling them with protein, fiber, healthy fat, with low-sugar.

Her trainer describes her as someone who naturally doesn’t love working out. With that, she does resistance training at least thrice a week with added cardio. To support her diet and exercise, she drinks apple cider vinegar before every meal to rid her body of sugar and water weight. 

Credit: facebook.com/OF.Angelina

Angelina Jolie

This multi-faceted actress uses a variety of workouts to make sure that she gets her perfect shape. Angelina performs aerobics, yoga workouts, kickboxing, and twisted lunges developed by her personal trainer, Gunnar Peterson. She does pull-ups, bicep curls, squats, and shoulder exercises.

Along with that, her diet contains lots of protein, steamed vegetables, fruits, lots of water, and little amounts of complex carbs. She refrains from taking in red meat and wheat-based food items.

Credit: DomkaDesign on deviant.art

Nina Dobrev

The Vampire Diaries Star Nina Dobrev relies on five to six small low carb meals a day to sustain her body from her workouts. She sweats fat out by doing hot yoga three to four times a week. Among all hot yoga kinds, Bikram is her most beloved. She also counts on full body workouts with the supervision of her personal trainer to maintain a strong and beautiful body. Apart from that, she also tries new ways to exercise in her workouts.

Regarding her diet, she balances it off with green veggies, lean protein, whole grains, healthy fats, and low carbs. She also stays away from processed foods that fill in unsolicited calories in the body. She also adds rich protein sources in her diet and snacks on fruits and nuts in between meals. 

Get inspiration from these hottest female Hollywood celebrities and be summer-ready! If you’d like to read useful tips on how to eat your way to fitness, click here.

Drop A Decade: 5 Age-Defying Foods to Add to Your Diet

“You can’t help getting older, but you don’t have to get old.” -- George Burns

Your choice of diet and lifestyle can add years to your life without making you feel and look tired and old. Aging can’t be skipped, but you can choose to age gracefully.

Look and feel a decade younger by adding these age-defying foods to your diet:

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Blueberries

This little fruit is a great immunity booster and a crucial food choice to help you look and feel younger. A single serving (3.5 ounces) of blueberries contains more antioxidants than any other fruit. Even a tiny piece of blueberry is packed with anthocyanins, a potent antioxidant that can do wonders in promoting cell rejuvenation and in protecting you against cancer and heart disease.

Black Beans

Beans, in general, are superior anti-aging foods. They are rich in fiber, healthy protein, and antioxidants that help slow down the aging process. More than that, black beans reign supreme over any other kind of beans as it contains 40 times more antioxidants than others. That means jam-packed, age-defying magic with every bean.

Green Tea

Hot or cold, green tea is consumed by many because of its outstanding overall health and longevity benefits. The phytonutrients in green tea supports the growth of intestinal bacteria, specifically inhibiting the growth of bad bacteria like E. Coli, clostridium, and salmonella, while leaving the good bacteria untouched, decreasing the risk of digestive health disorders that come with aging. It’s also rich in flavonoids that will protect you against heart disease and certain cancers. Three cups a day is recommended for you to receive green tea’s full benefits.

Oysters

With aging, bones tend to decrease in density, leading to different bone diseases like osteoporosis. Shellfish are rich in different minerals like zinc, calcium, copper, iodine, iron, potassium, and selenium that promotes healthier bones. The creamy flesh of oysters makes it stand out among any other shellfish. Oysters help build stronger bones and elevate testosterone levels especially in aging men, and protects them against prostate cancer.

Pomegranates

The ruby red gem seeds in pomegranates are packed with polyphenols, namely tannins, anthocyanins and ellagic acid that help the skin produce elastin and collagen to reduce the visible signs of aging. On top of that, studies suggest that a glass of pomegranate juice contains more antioxidants and vitamins than red wine, green tea, and blueberries.

Incorporate these age-defying foods to your diet and experience an age-defying transformation like never before!

Be Your Own Kind of Beautiful: 4 Natural Anti-Aging Skin Care Recipes

With aging, changes in the skin are the most noticeable. As you look in the mirror, wrinkles, age spots, warts, and sagging skin start to appear. This is because aging causes the outer layer of the skin layer to thin, causing increased risk of skin injuries. And as compared to younger skin, aging skin repairs itself more slowly.

“Aging is a fact of life. Looking your age is not,” says Dr. Howard Murad, founder of the Inclusive Health movement. Aging is a part of life that you cannot change, but how you want to look while you age is something you can control. You can be your own kind of beautiful – no matter what your age is.

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Here are natural anti-aging skin care recipes you can try to achieve younger-looking and healthier skin:

Hydrating Honey Facial

·    1 tbsp. of raw honey

It’s the simplest yet effective anti-aging facial you could try especially in fighting dry and sensitive aging skin. You just need to apply a spoon of raw honey on your face as a mask and leave it for 20 minutes. Rinse off and repeat a few times a week.

Honey is a natural rich source of anti-oxidants which makes it perfect for skin aging preventions. It is a natural humectant that locks water into the skin and keeps it moist, soft, and hydrated. It also has antibacterial properties that help reduce breakouts.

Nutty Skin Refining Natural Exfoliant

·    2 whole walnuts, crushed

·    2 tbsp. of yogurt

·    1 tsp. of pure almond oil

Just mix all the listed ingredients together for a skin refining anti-aging recipe. This simple mixture creates a natural exfoliant that’s gentle enough for daily use. Rub and leave it on your face for at least 20 minutes before rinsing off with warm water.

The crushed walnuts wash away dead skin, dirt, and oil from your face. The lactic acid in the yogurt refines your skin texture and tightens your pores. And last but definitely not the least, the almond oil acts as the sealant that soothes and moisturizes the skin, leaving it soft and smooth.

Lemon-Agave Age Spot Fighter

·    ½ cup cooked rice

·    1 tbsp. agave nectar

·    1 tbsp. lemon juice

Mix together the listed ingredients and blend well. Apply the mixture to your dry hands and to the back of your hands with circular scrubbing motions for one to two minutes each. Rubbing the rice on the palms of your hands can soften away calluses.

Exfoliating your hands rids off the top layer of dead skin containing the age spots. The rice does the exfoliation, the agave does the hydration, and the lemon does the lightening of the skin and the lifting off of dead skin cells.

Avocado-Honey Moisturizer

·    3 tbsp. fresh cream

·    ¼ avocado

·    1 tbsp. honey

Mix together all three ingredients using a blender and puree into a smooth cream. Gently massage it into your skin and leave it on for at least an hour. Use warm water in rinsing off.

When you age, your skin loses its moisture and starts to dry. A moisturizer is a must for anti-aging regimens. This natural moisturizer helps retain your skin’s moisture and acts as a temporary filler for those unwanted wrinkles. This recipe can make your skin look and feel dewy, and most importantly, youthful.

Try these all-natural and simple homemade anti-aging skin care recipes and be your own kind of beautiful – even in your 40s, 50s, 60s, no matter what your age is!