Sports Nutrition - Our Informational Blog Post

The Power of a Nutritious Diet

A healthy life and a healthy diet seem to be an understatement until a person suffers from a physical illness that dries them off their energy and disturbs their normal living.

A healthy diet and a healthy lifestyle both are beneficial in the long term as well as short term. In the long term, they help one to avoid various serious and tragic diseases like cancer, diabetes, heart problems, etc. In short term, they keep one in their best shape, keep them energized, active, and fit.

Ways to improve habits and lifestyle

Little habits can make a huge difference in one’s habits and lifestyle. Switching to a balanced and healthy diet, free from excessive junk and oily food can be very helpful in keeping one fit. Eggs, cereals, vegetables, etc. can be used.
Inculcating a habit of physical exercise or workout for at least 30 mins or more can also make a huge difference and help a person to be in shape.
One needs to avoid smoking and drinking to avoid various fatal diseases. One must take care of one’s body and weight.
Excessive exposure to the sun can be avoided since it can cause various skin problems. Water is the ultimate solution to all problems. A huge amount of water and fluids intake should be there. Water is very essential for everyone; it cleanses the body from inside.
Proper scheduling of sleep patterns is also very important for keeping one fresh and energized.

Why is it important to improve your habits?

Having a healthy diet and routine comes with many advantages.
They keep a person fit, in shape, and active. They build the immune system of the body to fight against problems, if any occur in the future.
It helps to maintain the weight of a person and makes them look good.
It helps it combat various fatal diseases that may arise as one grows old like heart diseases, lung or liver diseases, etc. A healthy diet keeps in check the cholesterol and sugar levels in the body.
A healthy body helps in keeping the mood good. A tired or weak body would disturb one’s mood and make one irritable. Insufficient sleep too can irritate and makes one angry. So good and sound sleep is a must. It boosts the life span of a person and grants them the gift of longevity.

What are people doing to achieve good health and fitness?

People have grown out to be more concerned and responsible when it comes to their fitness.
A trend has emerged where people now do things to take care of their bodies. They are no longer careless about their health. More and more people are joining gyms, yoga classes, marathons, health clubs, etc.
Parents now inculcate the habits of physical exercise from childhood only. They ensure that their children spend less time on phones.
Elderly people also try to regularly go for walks and try to eat healthy as much as possible. If everyone makes an effort, it would be easy to have a healthy lifestyle with healthy people around them. So, one should, no matter what age, start the exercise, and be concerned about their health.
There are no double thoughts as to how necessary and essential a balanced diet and healthy life is. It is not at all difficult to add the same healthy habits in the routine considering how beneficial they are.

Healthy diet is a huge benefit for your life! Its a state of mind that gets you to your best!

Enjoy Paddle Boarding with These Tips

Have you been contemplating your paddle board adventure for a long time but without taking things forward? Make Paddle Boarding Enjoyable! If yes then you need to act right away so that you could claim your share of fun paddle boarding. First, invest in a good stand-up paddle board.

Once you have the paddle board then it is a matter of planning your paddle board experience. Take your time to review as many paddle boarding stores as possible and purchase from the most trusted store because the quality of your paddle boarding experience will depend greatly on the quality of the paddle board.

If you happen to sacrifice on quality when ordering your first paddle board then you would regret your choice for life. The first step then to make your paddle boarding experience enjoyable is to select the best paddle boards available in the market.

Whenever you are going out on an adventure with your inflatable stand up paddle boards you need to ensure that you have all the required paddle board accessories. You need to have the right costumes for the adventure because all these contribute towards your overall experience.

When ordering your inflatable paddle board itself you need to pay attention to details and check what is included in the box. Does the paddle board come with all the required accessories? Does it come with the safety leash and is the pump included in the kit? Is there an inflatable sup board repair kit in the box? If all these are not already included you need to source them separately.

paddle-board-enjoyable

Make a checklist of items before you start packing. This will save you from forgetting important things and end up in a foul mood on the day of your paddle board adventure. More to that, planning your paddle board adventure on a sunny day is important so that you are not stopped in the last minute by the rain or thundershowers.

There couldn’t be anything more disappointing than not being able to paddle board because of rains. When planning without fail check the weather.

As we talk about planning your adventure on a sunny day, do not forget to pack your sunscreen so that you do not come back with sunburns all over your body. All these little things make the difference. When you forget all these little things then you would be ruining your entire experience.

If you pay close attention to the above things, you would notice that all these are factors that are very much within your control. Therefore, it is vital that you invest enough time in planning and in putting together your adventure.

It would be fun if you could join your friends or if you could invite some friends for the adventure.

It is more fun if you are a group instead of paddle boarding alone.

Filter blue light produced by digital devices and other sources with Foster Grant® blue light glasses.

Inflatable Stand up Paddle Board

From Novice to Master Chef: A Step-by-Step Guide to…

Become A Great Cooker/Chef

How many times have you dreaded going into the kitchen to make breakfast, lunch, or dinner? You may require a brand-new viewpoint. Cooking may be enjoyable and relaxing in the event you attempt to see it in an additional way.

Here are a few cooking tips that are sure to get your taste buds tingling and entice your inner chef to come out.

There is a remedy that will quickly fix this problem. In a bowl, combine 2 tablespoons’ worth of water with 1 corn starch. Use this solution to instantly thicken any sauce. Make sure you combine them gradually and consistently to prevent the sauce from thickening too much.

If you need to slice meat into thin strips, then partially freeze it beforehand. This is great for various Oriental meals, such as Thai or Chinese dishes. There’s less tearing of the semi-frozen meat as it’s cleanly sliced. Allow the meat to thaw before cooking though, you must have so that it can cook evenly. During cooking, you must have sharp knives accessible. Not only can it be difficult to cut with dull knives, but it is dangerous to use them too. You could easily cut yourself if you are trying to cut something up with a dull knife.

When you are cooking with garlic, you may notice that your hands will pick up the strong smell. Following utilizing garlic or other foods with odors that stick to your hands, all you have to do is rub your hands on a piece of stainless steel, like your sink. This cleanses your hands thoroughly to avoid transferring the flavor of garlic to other foods.

Cook your vegetables in chicken broth. Utilizing chicken broth will stop the vegetables from sticking to the pan, in addition, to adding some tasty flavor at the same time. There is not a lot of expense when buying chicken broth, and most grocers carry it.

Read nutrition labels when you buy foods. May times common cooking supplies will contain some hidden ingredients which are unhealthy. You need to see to it that the ingredients are not high in sugar or sodium because both may cause complications to your health if consumed in large quantities. carrots-make-everything-good

Instead of adding all the seasoning in one rapid burst at the beginning, add it in increments over time to give it a better flavor. In the event you do it in this manner you can flavor your meals the very best way and use your components in the very best way.

When making a dish that contains garlic, make sure you purchase the freshest garlic at the store. It’s extensively recognized that the fresher the garlic is, much more than most likely the sweeter the taste will be. Check the freshness of garlic cloves by inspecting the skin. If it is bruised, soft, or shriveled, it is not fresh.

Use these tips for preparing your meals. Once you try some of these tips, you will believe that perhaps cooking is not so difficult after all. Not only will your meals be more fun to eat, but you’ll also look forward to cooking them; you might even start trying new recipes.

Go ahead, and begin your cooking journey today!

The Art of Oil Painting

OIL PAINTING is FUN!

Do you desire to create your own still life oil paintings, landscapes, portraits, abstracts, and more? Would you love to see your ideas and work born on a canvas? Well, if you do, you want to learn oil painting.

To learn any language, you must first learn the alphabet. Art is a language with its grammar, vocabulary, and alphabet. To learn art, start with the alphabet that forms the foundation of oil painting. Basically, theThethe techniques and rules of oil painting.

In this post, we cover the steps of how to oil paint and more.

The following are steps for how to oil paint.

Gather Your Supplies

Your basic oil supplies should include the following items:

An easel
Small to large paintbrushes designed for oil painting (made from hog hair or synthetic fibers)
A palette
Odorless solvent
Paper towel
Linseed oil
Palette knives
Canvas
Oil Paint cleaner

You will also need paper towels for wiping any excess paints from your brushes, and jars to hold your oil medium and solvent. I use old mugs to hold solvents and oil medium, but you can always go for jars. Next, you also need a charcoal pencil, coveralls, and work boots.

When shopping for oil paints starts with the primary colors. Don’t forget to include black and white. Once you master the oil painting basics, you can add others.

The best oil paint for beginners is Winsor & Newton Winton Oil Color paint. Found in many art classrooms, it’s affordable and has a perfect consistency.

Set Up Your Studio

The next step is to organize your art studio at home now that you have the basic supplies for oil painting. The right space should be a well-lit room and ventilated in your home. If not, we recommend setting up your studio under a shady tree in your yard.

Remember, before you start painting indoors or outdoors, set up a drop cloth or old sheet over the floor or ground. The oil paints do not come off easily. By using an old sheet, you prevent any mess on your floor.

It’s a well-known fact that oil and water do not mix. This is why turpentine and solvents are a necessary evil in oil painting. Unfortunately, you have to clean your brushes after use. Since you can’t use water, we recommend that you have a solvent cleaner at hand.

Once you finish painting, wipe your brushes clean before the next session. If you get into the habit of cleaning your paintbrushes after use, they will last long and serve you for years.

Choose Your Oil Painting Surface

The beauty of oil paints is that they’re versatile. As such, you can use them on a variety of surfaces – from paper to canvas and wood. However, the canvas is the best surface for beginners as you can prime the surface all by yourself.

To do so, purchase a primer. The purpose of the primer is to prevent chemicals and oils in your paint from damaging the canvas. The primer also acts as a base coat. This allows your oil paints to adhere to the canvas better.

The canvas became a popular surface to paint on in the early 16th century. Before canvas, artists preferred wood panels. Today, you have the option of canvas boards and stretched canvas.

A canvas board is sturdier and more affordable than a stretched canvas. It’s composed of a canvas panel attached to a sturdy surface. The preferred sturdy surface is cardboard.

A stretched canvas panel is canvas stretched over a frame. This is the most popular option for beginners and professional painters.

Learn the Oil Painting Rules

In oil painting, a composition is usually built up using a variety of colors. For example, if painting a portrait, an artist will begin with the background color. On top of this, he will sketch the portrait with another color. Lastly, he will add more colors for details.

How the layers interact is important and they affect how your painting looks. To ensure your painting looks stunning, learn the three oil painting rules. The first rule is fat over lean. You need to make sure each successive layer is more flexible than the one underneath. You can achieve this by adding more medium to every new layer. In doing so, you stop the painting from cracking.

The second rule is thick over thin. If using a heavy color, apply thick layers over thin layers. Thin layers dry quickly. So, if using the impasto style characterized by thick, bold brush strokes, remember, thick over thin layers.

Lastly, we have slow drying over fast drying. Apply fast drying colors under layers. Apply these colors over slow-drying ones. If you apply slow drying colors over fast-drying colors, your painting will crack.

This is because the slow drying colors will take time to dry and as they dry, they will twist and pull the layers above causing cracks.

Start Your Project

The time has come for you to start your oil painting. We recommend that you start small. By doing so, you’ll find it easier to familiarize yourself with the rules of layering, the different supplies, and techniques. Try different techniques on a smaller canvas before starting a larger project.

After preparing your canvas, cover the canvas in a thin wash of the background color of your choice. Now, roughly sketch the lines, general shapes, and focal points onto the canvas. We recommend using a light coat of black paint or charcoal pencil.

Next, it’s time for you to mix the colors. As aforementioned, we recommend that you start with primary colors plus black and white. With these colors, it’s possible to mix many shades and colors. An essential tool for any beginner is the palette knife. This is ideal for mixing colors ready to paint.

You can still use the paintbrush, but a palette knife gives you a cleaner and crisper color. It also ensures that your paintbrushes do not clog up with paint. If painting an object from observation, we recommend holding the palette knife with mixed oil paint next to the object. This allows you to ensure the hue and brightness level are the same.

Remember, do not use this technique when comparing colors against a TV or computer screen. This is because the TV and computer screen have their lighting different from the studio lighting. To correctly mix the colors, have a color wheel available.

By now, you’ve finished your first project. As your painting dries, clean your paintbrushes. Start by wiping off the excess paint with a solvent and rag. Then, add another solvent to a cloth to remove all traces of paint. Once all the paint is gone, place the paintbrushes in a jar with the bristle end up. Who knows you may be creating oil paintings for sale.

Final Words

Now that you’ve finished your first oil painting, leave it on the easel for a few days. If you want to photograph the painting and share it on your social media page, wait for an overcast day. Always leave your painting to dry away from direct sunlight and dust. The tricky thing with oil paintings is that they can take up to six months for each layer to completely dry. If your oil painting is dry to the touch, use Volara tape to frame it. This will prevent the paint from sticking to the frame’s rabbet.

If you want to go beyond being just a beginner at this or any other skill, and work toward developing a real mastery, then you are going to need a deeper and more powerful strategy.

A winning mindset is a state of mind that allows you to enter a flow state at will. You do this by programming your subconscious mind.

Believe it or not, most of what you do throughout an average day is NOT freely chosen by your normal waking consciousness even though it may seem that way. The truth is that most of what you do on a day-to-day basis is done on autopilot. An example of this would be when you’re driving your car and as you do so you get bored and begin daydreaming. Before you know it, you find yourself several miles further down the road with absolutely NO memory of having driven those last several miles.

14 Strategies for Achieving Physical Balance

14 tips for a Balanced Body

Nutrition and body well-being from the inside out are overlooked in modern days. We focus on outer appearance and sometimes miss that treating the inner causes is by far more successful in the long run than treating the outer consequences.

During the past years, I became increasingly interested in holistic approaches and methods to improve my mind, body, and spirit. Today I would like to share useful information I have come across and collected over time-related to body well-being. Please take what you need from this article. It’s an invitation to reflection and an encouragement to deeper research or even a visit to a nutritionist should you need and choose to do so.

Our blood tells us!

Our body is a vehicle and representation of everything we eat, drink, ingest or absorb regardless of form. Whilst I am not by far in favor of extremes or dramatic life changes, some balance and moderation are always good when it comes to food, drinks, and other substances we expose to.

Through our digestive system, our blood is a health barometer and a representation of all meals and liquids that come into our body. A blood microscope analysis takes about 5 minutes and shows: how we function, the level of toxins collected in the body, the state of health for the red cells and the oxygen transportation (Wikipedia on Red cells), the existence of any bacteria, mushroom (yeast), level of fat and hydration, clogged cells due to toxicity, etc.

How the body works

In chemistry, the PH scale measures the acidity or alkalinity of an aqueous solution. The scale ranges from 0 to 14, with 7 being neutral and our blood ranging between 7.3-7.4 (Wikipedia on PH). Everything above 7 and up to 14 is alkaline, and everything below 7 and down to 0 is acidic. Just like a pool, when the alkalinity drop below 7.0 the algae grows. Don’t let your body turn green!

When the blood and body are too acidic, they create an unfavorable environment where illness, bacteria, and yeast thrive. Hormonal diseases, digestive and lymphatic problems, cancer, reduced oxygen intake, and fatigue are only some of the issues that may appear.

Scientifically it was not proven that an alkaline diet will remove these risks. Moreover, our bodies have strong regulatory systems that adapt to the environment and whatever food we choose in our diet. However, what is true, is that a more alkaline diet will ease the burden on your digestive system and your blood and body during the PH balancing process. When the PH is too acidic, the blood neutralizes it by extracting minerals from muscles or good alkaline food if ingested. Our mouth, digestive system, and mind (producing thoughts) are acidic, our muscles are alkaline. That is why, too much acidity results in low minerals (calcium, sodium, potassium, magnesium) and overall weakened muscles and body.

The aim would be to have a diet that mirrors the normal PH of the blood. Unfortunately, our lives today make it difficult to easily access alkaline products. In simple terms, almost everything around us is acidic. Processed food, meat, dressings, alcohol, coffee, and cosmetics are acidic. The same goes for rumbling thoughts, overworking, stress, or usage of technology which produce acidity and bring blood PH below neutral.

So how can we help our Body be slightly Alkaline?

Drink Alkaline Water! Water is vital to the correct functioning of the body, both from quantity and quality perspectives. The quantity depends on factors such as environment, health conditions, pregnancy in the case of ladies or exercising, and the intensity of physical effort. As with everything, a book can be written only on this. In a simplified version, a formula for the quantity (in liters) is your weight in lbs. X 0.4. For example, a weight of 132 lbs requires an intake of 0.634 gallons of water per day.
Alcohol, coffee, or coffee-containing teas do not count and intake of water should increase proportionately. Soup and herbal tea are good and so is bottled water sold in shops if the label shows a PH level around 7. Tap water (where drinkable) is mostly alkaline. If not, adding lemon juice, and sodium carbonate or buying a machine that alkalizes automatically would do the job.
Eat Greens! Almost all green vegetables are alkaline and good for digestion. Notice the difference in how you feel after eating veggies vs. eating meat or other processed food. Heavy meals induce a state of fatigue and burden as the system and blood are fully employed for digestion. On the other hand, vegetables make you feel light and energized, whilst in addition, they contain chlorophyll and help the production and transportation of oxygen into the cells.
Eat Proteins from Vegetables! Our bodies need Proteins, but good alkaline ones exist in vegetables. Meat such as pork, lamb, or beef has a PH between 3 and 4, below the PH level of our blood. In exchange, some vegetables such as broccoli, beans, peas, lentils, sprouts, mushrooms, corn, spinach, or artichoke contain a good proportion of proteins and can be a good replacement for meat. In a simplified manner, the formula of ideal protein intake (in grams) is your weight in kg times 0.8 (For example if you weigh 132 lbs you should eat around 55 grams of protein per day). An ideal diet would include meat or fish only once a week, eggs maybe twice a week, and the rest of the necessary taken from the greens.
Add good Fat to your meals! Fat is very important for the brain, and eyesight and they make you feel full. Fat is not necessarily meat or associated products. You can take your necessary dose of fat by adding alkaline ingredients to your food such as olive oil, coconut oil, avocado, or nuts and seeds that contain Omega-3s. Good fats (unsaturated) help reduce cholesterol levels and the risk of heart disease. Bad fats (saturated) are found normally in animal products and cooking oils. Coconut oil, butter, olive, and avocado oils are relatively good for cooking. However, seeds, nuts, and other vegetable oils such as corn, sunflower, sesame, canola, etc. contain polyunsaturated fats which are unhealthy in the long run, especially for cooking.
Eat natural Sugar! Added sugar contains no nutrients and is bad for the teeth, overloads the liver, can be addictive, and can cause illnesses like diabetes, obesity, high cholesterol, and heart disease. As with fats or carbs, sugar can also be categorized between ‘’good’’ and ‘’bad’’. Processed sugar or similar sweetener products are generally not recommended, including cakes, sweets, and commercially processed products containing sugar among ingredients. The best intake of sugar and energy comes from fruits and vegetables. Agave, stevia, and coconut sugar are also good replacements. You may also create cookies and desserts from alkaline products such as almond milk, coconut, and banana (PH around 9).
Have your dose of rich Salt! Salt helps the body with minerals and balances acidity. Processed salt contains limited amounts of minerals. Himalayan salt is a good modern option that contains 84 minerals. It has been preserved under ice and lava for millennia and kept free from pollution, so it’s a good source of healthy minerals.
Limit Dairy products! Opinions differ quite a lot, but generally dairy is difficult for the digestive system, especially as we grow older and have fewer lactase enzymes (after the age of 4). Most of the world (depending on the ethnic group) is intolerant to dairy or highly allergic. In addition to different chemical substances that can end up in the milk such as pesticides or antibiotics, cow’s milk contains much more protein than human milk. This creates acidity and employs the body to neutralize it. Because it’s an acidic source of calcium, our body will extract its calcium to balance it and in return weaken our bones.
Cheese is also not necessarily good and comes down to common sense. Besides the fact that it consists of milk, it may also contain mushrooms (like yeast) or other bacteria. Goat milk and cheese are a better replacement as their DNA is closer to the human one.

How to detox your body?

In the body we have around 5-6 liters of blood (7% of the body weight) that transports nutrients and oxygen to the body, cleans the waste in our cells, fights disease, and moves hormones and chemicals. When our digestive system activates, it employs the blood for breaking food into vitamins, fats, proteins, and carbohydrates.

The more time the blood is employed for digestion, the less time and resources are available for the other functions of cleaning the body, transporting oxygen to the cells, and taking out the residuum and toxins.

Giving some breaks from eating can enable the blood to perform its other functions and improve health. For example, fasting has been in some traditions for ages. It’s a process of cleansing the body based only on liquid and no solid food. A simpler way to fast is once or twice a week between 6:00 pm to 12:00 am or between 12:00 am to 6:00 am. That translates into having eaten solid food for around 75% of the time and allowing your body to detoxify 25% of the time.

Take time to consider your health in our days in time. The healthy the body the less likely you’ll be sick.

Chess for Beginners: A Step-by-Step Guide

Chess is a game that is universally known as an ideal platform for practicing critical thinking skills. The board game centers around 6 distinct pieces and a playing board of 64 squares of alternating colors, typically black and white. While competing, players will engage in a tension-filled tension and reaction to determine the next best move for the road to triumph. Even though this game has been played by medieval monarchs for over a thousand years, many beginners may require assistance to navigate the game. Read on for our concise step-by-step guide on how to teach yourself how to play chess.

How To Teach Yourself to Play Chess

Set up your chessboard

The game is equipped with a board consisting of a series of horizontal rows, which are numerically labeled 1-8 against vertical columns marked as A-H. Altogether, there are 64 squares on the boards and when placed in the proper coordination each side of the board will have a white square on the bottom right.

Following that, players should familiarize themselves with the arrangement of the chess pieces on the board. Each chess piece signifies a unique role and should be placed on the designated square as stated below:

Pawns: Set all your Pawns on the second row.
Rooks (the castles): Place these pieces on the farther left and right of the board.
Knights (the horses): These pieces should be placed right next to the Rooks moving towards the center of the board.
Bishop: Place the Bishops right next to the Knights.
King: The King piece should be placed on the middle square that contrasts its color, for example, a white King on a black square.
Queen: The Queen piece should be in the middle square that matches its color, quite the opposite of the King piece.
Learn how to move the chess pieces.

Like assigned roles to castle members, each distinct piece has special movements owing to their separate hierarchy. Many players are intimidated by the seemingly complex rules of the movement of the chess pieces, but with a little help as shown below, you will get familiarized with it in no time.

Pawn: On the first move, Pawns are granted the ability to move 2 spaces forward. Otherwise, from then on, they can only move 1 space forward and capture another piece diagonally. When a Pawn successfully gets to the end of the opposite board, you get to switch it to another piece except for the King.
Rook: The Rooks can move horizontally or vertically as many spaces are available.
Knight: These pieces move in an ‘L’ shape either with two spaces vertically or horizontally and the other one space in an opposite direction in a 90° manner. It allows Knight pieces to jump over pieces of both colors in the space where it settles.
Bishop: Bishops can only move diagonally on similar colored squares in an unlimited amount of spaces per direction.
Queen: Queens have a wide range of movement including horizontal, vertical, and diagonal in any direction or number of spaces, and captures similarly.
King: The King piece is the most valuable but only moves one space each turn in any direction and captures in this orientation too.
Understand the special moves or terms of chess.

You have heard the term “castling” so many times in chess. But, what is it? Under this segment, you will be further introduced to some chess terms you have heard before but may not understand.

Pawn promotion

If you manage to move a pawn to the opposite side of the board, you may then switch it to your desired choice of Queen, Rook, Bishop, or Knight piece. Simply remove the pawn piece from the board and convert it to the chess piece of your choice. Naturally, the Queen piece is a popular option for its high versatility.

En passant

“En passant”, or French for “in passing” applies only to pawn pieces. If a pawn, on its first move where it’s specifically granted 2 space movements, lands on the side of an opponent’s pawn, the latter has the option to capture the opponent pawn in a diagonal direction.

Castling

This move allows players to move their King and a Rook on a similar turn, where the King has moved 2 squares towards a Rook followed by placing the Rock next to the King on either side of the board. Castling is only allowed where both the Rook and King have no prior movement in the game with no pieces between them. Another situational circumstance that may apply to this rule is that it can’t be performed if the King is in check.

Decide how to win the game.

The game will end either through a checkmate, a draw, or the resignation of the opponent.

Checkmate

The primary objective of the game is to checkmate the opponent’s King when a King is in check and is unable to escape it. A King piece may escape a check by moving out of it, blocking the check, or capturing the threatening piece. The game is over after a checkmate is declared.

Draw

A draw can happen under several circumstances in the game. For instance, in a stalemate, a player’s King manages to run out of legitimate moves but is not in check. Other situations include insufficient pieces on board to achieve a checkmate or both players agreeing to stop playing.

Start playing and practicing

Now that you are familiar with the orientation and roles of the elements of the game, it is time to take these theories into practice. Remember, the first player is always the one with white pieces. While playing, bear in mind that the goal is to achieve a checkmate so protect your king at all cost. As you keep playing, you will eventually get better at the game.

The saying ‘practice makes perfect is especially true when it comes to chess. In time, you will learn that one of the attractive points of the game is its simplicity, which can be enjoyed by both grandmasters and players at all skill levels.

If you want to go beyond being just a beginner at this or any other skill, and work toward developing a real mastery, then you are going to need a deeper and more powerful strategy. What you need is a way to hack your brain so you can develop a winning mindset.

A winning mindset is a state of mind that allows you to enter a flow state at will. You do this by programming your subconscious mind.

Believe it or not, most of what you do throughout an average day is NOT freely chosen by your normal waking consciousness even though it may seem that way. The truth is that most of what you do on a day-to-day basis is done on “autopilot”.

An example of this would be when you’re driving your car and as you do so you get bored and begin daydreaming. Before you know it, you find yourself several miles further down the road with absolutely NO memory of having driven those last several miles.

Essential Survival Techniques

Basic Survival Skills

We live in a world marked by modern conveniences, which is great. Modern technologies allow us to find our way, stay warm, find shelter, and even get the food and water our bodies need.

While this is fine, have you ever thought of uncertainties that nature may present?

What if a heavy storm knocks power out?

What if your phone battery dies in the middle of nowhere?

You need a few skills to survive these inevitable life moments.

There are plenty of basic survival skills that everyone needs to know and practice. While most of them look less important to learn, they can potentially save your life, depending on the situation. This post will cover some of the basic survival skills you need to learn.

Of importance, until you get out into the field and practice any survival skills, all you have is a false sense of security.

Survival skills everyone should try and master:

To prepare yourself for whatever might befall you, here are basic skills you can learn on your own to prepare yourself to handle most survival situations:

Finding water

When it comes to surviving, water is often the first thing that people look for. After all, nothing is more critical to survival than clean, drinking water.

Finding food and water is a skill that people used daily for survival that has since been forgotten. While there is no guaranteed way to look for water, it is obvious that streams are found downhill or in crevasses where hills meet. If you can’t find a water source, you will need to explore the area further. Lush areas with green vegetation and animals are likely to have water.

Rain, snow, and dew are other reliable sources of clean water you can collect. In extreme conditions, you can squeeze water from vines and thistles.

Most importantly, don’t drink any water you find. Make an effort to purify or boil it. This takes us to the next survival skill.

Starting and tending to a fire

Even if you find a flowing stream with what seems to be clean water, make an effort to make it safer for drinking. In the wilderness, you will need to know how to start a fire to boil your water. Fire will also give you life-saving warmth, help you cook, scare predators away, and even other people notice your location.

While starting a fire with a lighter can be easy and quick, you need to learn how to start a fire from scratch, which requires practice and patience. One of the techniques is making a flint that can generate sparks. You can also short-circuit your battery to create sparks.

The most important thing is to practice and master how you can start a fire in different weather conditions. There are a whole lot of effective techniques to create fire by friction.

Foraging for food

While you can survive for a few weeks without food, as long as you have clean, clean drinking water, having the skill to hunt and forage for food is critical.

There are lots of edible wild plants that you can eat while in the wilderness. However, you need to be super keen; otherwise, you may find yourself feasting on poisonous fruits.

You will also need to learn and master hunting, trapping, fishing, and any other technique you can use to get food.

Building a shelter

Once you have water and food, the next most obvious basic thing you want is to find somewhere you can hide from the elements. The type of shelter you can build and how to build it depends entirely on where you are, how long you will stay there, and the available resources.

The basic requirements are branches for poles plus some clothing, a tent, or leaves to cover the finished structure. There are a lot of factors to consider as well. For instance, walking distance to water source and chances of immediate surroundings catching fire.

Basic First Aid

There are times when it is difficult for emergency services to reach you when you are sick or injured. Being able to administer first aid may save a life at such critical moments.

Apart from knowing how to use a first aid kit, you should be able to come up with creative ways to offer first aid using what is readily available. For instance, creating a brace with tree branches and harvesting natural medicine.

winter-landscape-camping

Final thoughts

Learning basic survival skills is a great way to prepare yourself for uncertainties. Practicing and mastering these skills can bring you closer to nature and help you save your life should things go wrong.

If you want to go beyond being just a beginner at this or any other skill, and work toward developing a real mastery, then you are going to need a deeper and more powerful strategy.

What you need is a way to hack your brain so you can develop a winning mindset.

A winning “mindset” is a “state of mind” that allows you to enter a “flow state” at will. You do this by programming your subconscious mind.

Believe it or not, most of what you do throughout an average day is NOT freely chosen by your normal waking consciousness even though it may seem that way. The truth is that most of what you do on a day-to-day basis is done on autopilot.

Be Safe wherever you Go!

Deliciously Homemade Dog Treats

If you really want to make sure that the homemade dog treats you are giving your doggy are healthy and good for them then check out these easy-to-do recipes. And what dog doesn’t love peanut butter or their very own cupcake? Or try these out, your pets will love you!

PEANUT BUTTER DOG BIRTHDAY CAKES (Makes 12 Cookies)

Ingredients: 1/2 cup organic salt-free smooth peanut butter

1 cup of hot water 1 cup of organic wheat bran

1 1/2 cups organic bulgur wheat

1/2 cup organic white whole wheat flour (or any flour of your choice).

Directions:

1) Preheat oven to 350 degrees Fahrenheit. Homemade dog treats

2) Mix all ingredients until peanut butter is well incorporated.

3) Using a large spoon or ice cream scoop, drop dough onto a parchment-paper-covered cookie sheet. Use a wet fork to press in the classic fork pattern on top, if desired. (Note: Dough will get harder to work with in just a few minutes, so create the cookies as soon as you mix the ingredients.)

4) Bake for 50 to 60 minutes, until the crunchies just start to turn golden brown.

PUPCAKE (Makes 24 Mini Pupcakes)

Ingredients:

1 1/4 cups rolled oats 1 cup buttermilk

2 teaspoons ground cinnamon

1 teaspoon ground ginger

1 large egg 1/4 cup honey

1/2 cup unsalted butter, melted

1/3 cup brown sugar, firmly packed Homemade dog treats

1 cup all-purpose flour 1 teaspoon baking powder

1/2 teaspoon baking soda

Directions:

1) Preheat oven to 350 degrees Fahrenheit.

2) Combine the oats, buttermilk, and spices in a large bowl and let the mixture stand for one-half to 1 hour.

3) Meanwhile, line 24 mini-muffin tin cups with mini cupcake paper liners.

4) Add all of the remaining ingredients to the oat mixture and mix until thoroughly combined. Homemade dog treats

5) Using a regular spoon, scoop the batter into the muffin tins, distributing equally.

6) Bake until firm and golden brown (approximately 20 minutes).

If you have larger pets try these. And after your pet has had their dog cake, they will probably want to nap (again).

Air Fryer Magic: Perfectly Cooked Veggies Every Time

Cook Vegetables in an Air Fryer

Cooking in an air fryer is a hit, especially when we talk about vegetables. This is because vegetables are very sensitive to heat the air fryer works best; therefore, in addition to being a very healthy food, we must know how to cook it properly to maximize its nutritional benefits.

If one day you need to cook vegetables, but they have gone bad or you have undergone a long trip to get to the kitchen, we propose some tricks that will help you get a tasty and perfectly cooked dish. Cooking in an air fryer recipe works for almost all vegetables.

Beginners should go for easy dishes if they are new to cooking. On their own, most vegetables taste great, even raw! The best way to make most leafy vegetables, such as kale, taste great is to cook them at a very low temperature for a very short period with some olive oil, salt, and garlic. Dressings have a very strong or pungent taste, which can often overpower the slight taste and texture of most vegetables, so they should be used only for the strongest, for example, chard or spinach.

It’s all about timing

It is always essential to turn on the hood 10 minutes before cooking boiled, steamed, or sautéed vegetables, to inspect the clock on the hob (and use the timer if necessary), and to look at the color of the ingredients to prevent overcooking. Freshly picked vegetables should have a high sheen and not have lost any of their original colors like green sheen, orange or yellow.

Moreover, they should not taste bland or greasy. An air fryer can also help you to prepare your vegetables, in addition to your cookware. Since this method does not damage the food, it keeps all of the nutrients and minerals intact.

The color and flavor are also enhanced. According to the food and the result you want, you can choose between 100% steam and baking mode with additional steam. Besides vegetables, you can also prepare meat and fish with great results. Following that, we explain how to cook various vegetables, so that you always find them accurate:

You can prepare broccoli buds by boiling, steaming, or sautéing them in a pan, stirring them for about 5-8 minutes to get the perfect texture.

To cook carrots with their original color, nutrients, as well as their characteristic crunchy texture, you should boil them for 5 to 10 minutes, steam them for 4 to 5 minutes, or sauté them for 3-4 minutes.

Eggplants need to retain their magnificent purple color. The process is simple: boil them for 5-10 minutes, steam them for 5-6 minutes or sauté them for no more than 3-4 minutes.

Red peppers are cut into strips. No matter which of the three colors this product presents, its appearance is consistent. In the presence of heat, they soften quickly. The best way to preserve their sweetness is to cook them in a pan which takes about two to three minutes at most.

Cooking sweet potatoes with salt and pepper. During the steaming process, they are cooked for 5-6 minutes, then sautéed with garlic and olive oil for 3 minutes. They are delicious and contain iron.

Kale or cabbages, for example, have an important complication: Cooking their stems requires more time than cooking their leaves. Separating the stems first and steaming the leaves before adding them is our recommendation. Let’s do everything together for three minutes at a time as the last step.

While pumpkins are a fun Halloween decoration, they are not a great candidate for culinary use. Many people think you can cook them like an apple. In reality, they are difficult to cut up, they have a very strong flavor, and they will quickly go from “cooking” to “boiling” in water.

After cooking your vegetables, you still have work to do. After shaking them thoroughly, they will not cook anymore. You may wish to do this step, especially if you are going to use the vegetable for a salad. The same applies to boiled or steamed vegetables. It’s easy to prepare a dish in advance and serve it hours later without worrying about it spoiling or losing its properties by simply shaking it. Squeezing those delivers more flavor, texture, and color.

In a bowl, mix water, a lot of ice, and half a tablespoon of salt. Use a slotted spoon to transfer the vegetables from the pot to the ice bath after they have simmered for a while. After a minute, put them on a plate and serve.

The Best Energy Boosters to Keep You Going

Top 5 Energy Boosters

With so many ads about which superfoods are best, it can be confusing to decipher what’s a scam and what’s the truth. That’s why I compiled a list of the top five energy-boosting foods that will give you true, lasting energy to keep you hopping all day! Oatmeal

Oats contain the energizing and stress-lowering B vitamin family, which helps transform carbs into usable energy. Oats are also low on the glycemic index because they have a lot of fiber. That means that your body gets a steady stream of energy, as opposed to a short-term spike, because the carbohydrates gradually flow into your bloodstream.

The key here is to look for high-fiber oatmeal, like oat bran. For the best nutrition kick, avoid instant oatmeal and stick with more natural varieties, then add your own sweetness.

Lentils

Beans are a great source of fiber, which translates to a slow release of glucose, as well as B vitamins, iron, magnesium, potassium, zinc, calcium and copper. Lentils provide both carbohydrates and protein, making them a great addition to any meal. Lentils help reduce your cholesterol and blood pressure, and they’re low in fat and calories to boot.

Bananas

Bananas provide a lot of potassium, an electrolyte that helps maintain normal nerve and muscle function. Unlike some nutrients, the body doesn’t store potassium for long periods of time. This means that your potassium level can drop during times of stress or during strenuous exercise when the nutrient is lost through excessive sweating. The sugar in bananas is an easily digested form of carbohydrate. Other fruits such as apples, grapes, peaches and pineapples also make great energizing and refreshing snacks. We all know we need to be eating more fruits in our diet!

Chocolate

Studies show that chocolate can elevate your energy levels by way of certain bioactive compounds such as tyramine and phenylethylamine. Chocolate has also been claimed to improve anemia, awaken the appetite, aid in digestion, and improve longevity. Chocolate contains sugar and caffeine along with fat and calories so consume in moderation. When possible, opt for dark chocolate or raw cacao for the highest source of antioxidants.

Almonds

These little guys are great if you’re looking to improve your focus and mental clarity. Monounsaturated fats such as almonds provide essential fatty acids, known as omega-3s and omega-6s that produce an alert mental state.

Healthy Fats

Other healthy fats to include in your diet are avocados, seeds, nuts, olive oil, and fish oil. Of course, you’ll want to check with your health practitioner before making drastic changes to your diet. healthy oils

Incorporating these foods into your daily menu takes some planning, so here are some ideas you can use to ensure you’ll have all the energy you need every day.

Breakfast

* Smoothies: For breakfast, a banana fruit smoothie is a quick and easy way to get the potassium your body requires for normal function. In a blender, combine a small banana, some frozen berries of your choice, ice, 1/2 cup low fat milk, and a teaspoon of vanilla. You can also add a tablespoon of peanut butter or some raw cacao powder as well. If dairy is off the list for then I suggest you use almond – coconut – or another substitute of your choosing.

* Oatmeal: If you need a quick breakfast, you may not always think of oatmeal, or you may think of instant oatmeal, which isn’t as nutritious. Some companies are making instant oatmeal healthier by not adding as much sugar and artificial flavoring, but you’ll always want to compare the sugar and fiber amounts across a few different brands to find the most nourishing oatmeal.

* Cereals: Another great alternative to a bowl of hot oatmeal is bran and muesli cereals. They contain a lot of the energy boosting nutrients of oatmeal, and often contain healthy nuts and dried fruits as well.

Snacks

* Almonds: These nuts are perfect as a mid afternoon snack. Grab a handful and take them to work with you in a snack cup or baggie.

* Dark Chocolate: When you’re feeling sluggish, a small dark chocolate bar is all you need for a great pick me up that will last longer than an hour or two.

Dinner Side Dishes

* Beans: Lentils are a great side dish to enhance many dinner entrees such as tacos and burgers. You can also make lentils a main dish by combining several types into one dish as a bean soup or bean casserole served with cornbread. Another way to eat lentils is to add some pepper and melted shredded cheese as part of a healthy lunch.

Working these naturally energizing foods into your daily routine doesn’t have to be difficult. With a little imagination and effort, you can have all the energy you need to stay awake and alert throughout the entire day!

Outdoor Camping Gear

Outdoor camping gear

Camping is an adventure that lots of people have delighted in from the time they were children. It is something that is done by families, with friends, or alone to clear your head. There is absolutely nothing like being out in the open, living a bit like we made use of, before the days of computer systems and smartphones.

However, simply because it may want to be simple and take your mind off of things, you must not attempt to obtain away with bad, old, or damaged camping people camping equipment. Not only will you have a bad time with bad gear, but you might even be risking your life in some cases.

Camping gear comes in numerous kinds, influences, sizes, kinds, and brand names. From outdoor tents to sleeping bags to camp stoves to footwear and beyond, the list is very long. While you do not need everything on that list for each outdoor camping journey, you must know what pieces are necessary.

Start by finding out what kind of camping you’ll be doing then go from there. You may want to truly invest in the crucial pieces off of that list once you have that figured out.

Yes, it’s a financial investment and will cost a little money. A financial investment is expected to provide returns over time, and great outdoor camping gear will most certainly provide those returns after each use.

First, simply the expense per use of each product. If you buy something that is of greater quality that might cost a bit more, you will likely get a lot e, even more,se out of it than if you purchased an economical, low-quality piece.

Envision yoyourselfuy a $60 sleeping bag at an outlet store since you go camping a couple of times each year. Let’s say you get 20 makes use ou it before it begins tearing, disintegrating, or the zipper breaks past all repair work. The cost per use of that sleeping bag is $3.00.

Now, let’s say you buy a $200 sleeping bag online and go camping several times each year. Assuming the bag lasts you years, which excellent sleeping bags often do, we can assume that you get 100 uses out of it before you start looking for a brand-new one. The cost per use of the pricier sleeping bag is $2.00. Gear Doctors Ultralight 17oz Apollo-Air Sleeping pad

Even though you invest more upfront, you get much more out of it.

The second way to see the value of investing in the right gear is the general comfort or convenience that a good quality product gives you.

Roughing it is and expecting to leave some creature comforts behind is something, however sleeping in a leaky camping tent with a sleeping bag that does not keep you warm if the temperature level drops below 50 is not fun.

Take it an action further and think of your shoes and clothes. You may be okay with normal clothing and shoes when it pertains to car outdoor camping however the 2nd you get on that path or trip that mountain, you’re putting yourself in hazard if you don’t have good shoes and garments. If you slip since your hiking boots are rubbish, are not using the proper safety layers, and wind up hurting yourself and needing to await assistance, your opportunity of surviving is much higher if you have all the right equipment.

Camping should be enjoyable, it must be relaxing, and it should be hassle-free. Getting the right equipment before taking a camping break is necessary if you desire to get the very best value for your dollar and a good, safe time.

Now think about buying a $50 sleeping bag at a department store and you go camping a couple of times each year. Let’s say you get 20 uses out of it before it starts, degenerating, or the zipper breaks beyond all repair work. Now, let’s state you buy a $200 sleeping bag online and go camping a couple of times each year. Presuming the bag lasts you lots of years, which great sleeping bags often tend to do, we can assume that you get 100 uses out of it before beginning to look for a new one.

You might be fine with regular clothing and shoes when it comes to automobile outdoor camping but the second you get on that trail or trip that mountain, you’re putting yourself in danger if you do not have great shoes and clothing.

Be sure you have a first-aid kit with you.

Swiss Safe 2-in-1 First Aid Kit

Illuminate Your Camping Trip: The Best Headlamps for Your…

Choosing the Best Headlamp for Camping

Victoper Rechargeable Headlamp Wow, there are a lot of headlamps for camping on the market today, and for good reason, but choosing the right one can be a little frustrating. These versatile lighting tools give you the ability to perform tasks completely hands-free in darkness and they are one of the most important pieces of gear you can have in your backpack.

Among the many headlamp choices, there is no one perfect light, although let me share with you my #1 choice and why.

Choosing the right headlight should be based on your specific needs and uses.

The best headlamp for camping should have a few key features and the brightest is not always the best choice or the most useful.

Manufacturers rate their led headlamps by the maximum brightness in lumen. A beam throw of a 100 lumen headlamp flashlight is more than adequate for a long range distance beam to help you see paths and trail markers. The best headlamp for camping also needs to be lightweight, comfortable to wear, balanced and typically a one size fits all is best.

Being that your headlamp would be exposed to the harsh outdoor elements, it needs to be long lasting, rugged and mostly water and shock resistant.

Another important feature is the lamp itself needs to be adjustable and tilt at least to 90 degrees in order for you to direct the beam where you want it.

Being an avid camping and hiking outdoors man, I’ve owned and compared several variations of these head lights.

Looking at all the different features available, I ultimately came up with a short list of must have features for the best camping headlamp.

Features You Need in A Good Headlamp

• Comfortable, stylish and cool looking of course

• Multiple lighting modes & easy on/off buttons

• Bright white LED lights…minimum 400 lumen

• Lightweight, rugged and water resistant

• Sturdy constructed tilting lamp head…90 degrees

• Short- & long-range beam with an emergency flashing mode

• Standard batteries…long life…easy access & easy change

The Winning Headlamp

After reviewing, comparing and owning a variety of led headlamps, choosing a winner was based on style, function and features.

The chosen headlamp was simple, yet practical and contained all the features you read above.

The led super bright headlamp packs the punch with its 100 lumen of bright light and the aluminum shell makes it stylish and rugged.

To learn more information about this cool little headlamp and all its features you can visit LED Super Bright Headlamp here.

The Most Durable Camping Tent for Your Outdoor Getaways

Your best Camping Tent

Make sure your tent is best for camping

Whether you camp alone, with a large group of friends, or with your family, this fun activity can become even more enjoyable if you pick the right kind of tent. You can find different types of tents for camping in the market. And this can put you in a state of confusion. Well to avoid this, here are some essential tips and guidelines that will assist you in making the best choice of a camping tent.

Take a look.

Check for the seasonality of the tent

If you are new to camping and will not choose the winter season for camping, then a simple three-season camping tent will serve your needs. This one can manage all weather conditions during spring, summer, and autumn. The three-season tent is light in weight providing good ventilation to keep out the summer heat. For keeping away rain, this tent type is equipped with a canopy.

However, if you happen to be an avid camper and enjoy camping in the snow too, opting for a four-season camp is worth it. The ventilation can be easily closed in this type of tent. The material used for its fabrication can withstand extreme wind and snow.

Check for the type of camping you often go on

If you often drive to campsites with your family, then a family tent would be a great choice for you. You can google “camping near me” to find campgrounds or RV parks. You can opt for a family tent that provides adequate space, or can go with the one having multiple rooms offering both comfort and privacy. Although such family tents are quite heavy, since you would be driving to the campsite, it is always a good option.

However, if you will be camping while hiking or walking on long treks, then a small 2-person tent is a great choice. It can shelter just one or two people at a time and is made of good quality materials.

Check for the shape and capacity of the tent

Consider the number of people who will be tent camping with you and also how long you will be camping. Make sure that the tent that you choose offers a space of 30 square feet per person.

If you don’t want to spend a huge amount on tents for camping, then you may go with a simple A-frame tent. This kind of tent is less costly as well as lighter. But it offers limited space and cannot withstand harsh weather conditions.

You can also go for a dome shape tent for a decent amount of headroom and because this tent type is much more stable than A-frames.

Check if the tent can be easily set up

Camping provides you the opportunity to spend quality time with nature if camping alone or an enjoyable time when camping with the family. You would certainly not want to waste it on setting up the tent. Therefore, you must choose pop-up tents or instant opening tents that can be set up easily and quickly. Don’t forget your blanket!

These were a few tips that can help you figure out the best outdoor camping tents for you – Have Fun!

Get Fit and Feel Great: Exercise More Often

Enjoy Exercise More often

Some people love a tough workout, while others do not so much. 80% of Americans fail to meet government guidelines for aerobic and strength training, it’s obvious why most of us fall into the second category.

A recent study by the University of Freiburg in Germany suggests that just 2 changes can make you enjoy exercise more. Participants with similar fitness levels were asked to ride a stationary bicycle for the same amount of time.

Those who considered themselves to be athletic said the activity was more enjoyable, and required less effort. The researchers concluded that personal expectations made the difference. The secret is to believe in your athletic abilities and the benefits of exercising. Think how much easier it would be for you to stick to a workout program if you really enjoyed doing it. Try these tips for building up your confidence and knowledge.

Believing in Your Athletic Abilities:

1. Develop your own style. Each of us has our own personal interests and signature strengths. You may like ballroom dancing or playing competitive sports. You may excel at sprinting or long-distance running. Choose activities that make you feel accomplished.

2. Create challenges. Set goals that will encourage you to keep going. Work at strengthening your tennis serve or increasing your lung capacity so you can swim more laps.

3. Use external rewards. Intrinsic motivation is more powerful, but you can give yourself treats to help you feel fulfilled while you’re waiting to reach major milestones. Promise yourself a pedicure or a weekend outing to celebrate any week you visit the gym consistently.

4. Share social support. While you’re cheering yourself on, it also helps to have family and friends on your side. Team up with an exercise buddy, post your workout plans on a fitness forum, and ask your family for the help you need.

5. Find a role model. Look for someone who has qualities and achievements that you admire. You can pick someone close to you or someone you see in the news. Study what they do and focus on what you have in common.

6. Repeat affirmations. Create positive statements that help you to realize your worth and make changes in your life. Write them down and read them when you’re feeling stressed. Understanding the Benefits of Physical Activity:

1. Do some research. Browse online or visit the library to read about how exercise affects your body and mind. Visualize yourself having more energy, strengthening your muscles, and reducing your risk for serious medical conditions.

2. Take a course. Sign up for rock climbing lessons or take an anatomy class at a community college. Learn more about your body and how to care for it.

3. Work with a exercise trainer. Maybe you prefer working with a professional one-on-one. Ask friends and fellow gym members for recommendations. A customized program can deliver impressive results.

4. Talk with your doctor. Ask your physician about any concerns you have. They may be able to suggest what priorities would be helpful for you, such as lowering your blood pressure or rehabilitating a previous injury.

5. Evaluate your performance. As you become more physically fit, you may notice the effects spilling over into many areas of your life. Maybe you’re eating more vegetables or responding more effectively to feedback at work.

A positive attitude about your athletic abilities and the benefits of physical activity will help you to stay healthy and fit.

The Benefits of Fasting: How to Fast Safely and…

Fasting Facts and how to do it Safely

People have been fasting for thousands of years for religious and health reasons, and some regard it as a weight loss tool. You’ve probably seen headlines about celebrities drinking exotic fruit juices to prepare for movie roles, and heard friends talking about their weekly fast days.

Fasting is still controversial among medical experts. If you’re trying to decide whether to give up food for weight loss or other purposes, consider these suggestions for staying safe while you fast.

Deciding to Fast

1. Losing weight. Any diet extremely low in calories will cause you to lose weight quickly, but you’re likely to gain it right back. That’s because you lose water and muscle mass, and your metabolism slows down. When you resume eating, you may gain weight while consuming the same amount of food you used to be able to manage.

2. Detoxify your body. Some diet books claim that fasting will purify your system and remove environmental pollutants. Most doctors believe that your liver and other organs do that job automatically.

3. Feel empowered. The stigma associated with being overweight can create a difficult relationship with food. You may appreciate the experience of control that comes with brief fasting.

4. Practice your religion. Many faiths include rituals based on fasting. Practitioners say it heightens their awareness and brings them closer to the divine.

5. Prepare for medical treatment. Listen to your doctor when they give you directions not to eat before certain medical tests or surgery. Proper treatment may require establishing an accurate baseline or giving your body a break from digesting food.

6. Live longer. A large body of research supports a connection between consuming fewer calories and extending your life span. The tradeoffs may be worth it for you.

Techniques for Fasting Safely

1. Drink liquids. Dehydration is one of the biggest concerns during any extreme diet. If you feel dizzy or confused, drink more water, and see your doctor if the symptoms continue.

2. Clarify your terms. There are many different kinds of fasts. Most healthy individuals can handle consuming nothing but water for up to 2 days. Fasts that allow liquid calories or eating at certain hours may be feasible for longer periods.

3. Alternate days. Alternate-day fasting is a hot trend since a British TV doctor wrote a book about his experience. You may want to experiment with his formula for five days on and two days off. Intermittent Fasting

4. Study nutrition. If you’re trying to take off weight, keep in mind that fasting is a temporary and intense approach. In the long term, it’s important to understand how to eat healthily to stay in shape. Pick up a book on nutrition and try out new recipes for vegetables.

5. Watch for side effects. In addition to dehydration, there can be other consequences to fasting. Look out for bad breath, trouble sleeping, and mood changes. You may find it helpful to decrease your level of physical activity and postpone tasks that require heavy thinking.

6. Know your risks. Some adults need to avoid fasting altogether, including pregnant women and those who suffer from diabetes. The bottom line is that there are many diets more effective than fasting if you’re trying to lose weight.

On the other hand, you may have other good reasons to stop eating temporarily. In that case, fasting may be good for your body and soul, as long as you talk with your doctor and take precautions that will keep you safe while you cut out calories.

Going Raw: A Guide to Implementing a Raw-Food Diet

Implement a Raw-Food Diet

As you hear more and more about the impact your eating has on your health and longevity, you may be considering a raw-food diet. While this lifestyle could be quite different from your usual fare, you might find that you thrive on eating mostly raw foods.

What exactly is a raw food diet? In general, it means eating only things that are in a completely natural state. This means foods that have not been processed or cooked. For some folks, this can even include raw meat, though many raw-food advocates do not eat meat, other than perhaps a little sushi.

These tips will help you make the conversion:

1. List acceptable foods that appeal to you. There are numerous books and websites available with lists of foods that conform to the principles of the diet. You’re likely to find a lot of foods you’ve never considered. Make a long list so you can provide yourself with a wide variety of foods and flavors!

2. Go shopping. Budgeting accurately may be challenging at first. While much of the food you’re likely to buy won’t be expensive, there will be a lot of it. Most raw foods don’t offer a lot of calories; you’ll be surprised how much you might need to eat.

* Avoid over-shopping, though; many of the foods won’t last as long as many processed foods.

3. Start slowly. If you’re not used to eating a lot of fruit, getting carried away might cause more than a little gastric upset. Introduce the raw foods slowly. Substitute a raw food item at each meal for something you didn’t typically eat raw. Continue adding foods over a week or two, until you’re 100% raw.

4. Throw out your processed foods. One way to be almost certain to fall off the wagon is to have other food readily available. We all have moments of weakness, so prepare for yours. Friends, family, and food banks will likely take what you no longer want to eat.

* If you have others in the house who won’t be eating raw, at least try to get rid of the items you’ll find most tempting.

5. Take a good multivitamin. Certain nutrients may be unavailable with a raw diet, and Vitamin B-12 is the classic example. Even if you’re not eating vegan and you usually scoff at manufactured supplements, talk to your doctor before you dismiss the idea.

6. Remember to get enough protein. Protein is another major nutrient you might lack if you’re not careful. Eating balanced meals is just as important as ever.

7. Keep adjusting until your diet is right for you. Assess how you feel. Are you losing weight? Are you losing too much weight? Are there other foods you’d like to try? Are there foods you’d like to eliminate?

8. Give raw foods for at least 30 days. If you can go 30 days without cheating, you should have an excellent idea of whether or not a raw-food diet is something that you want to continue. Any foods eaten outside of the diet will tend to interfere with an accurate assessment.

If a raw-food lifestyle is something you want to try, give the above steps a shot. Changing dietary habits is frequently a challenge; our bodies and minds get used to certain foods. Expect some challenging times over your first 30 to 60 days. However, keep in mind that medical data indicates that our dietary choices have a huge impact on our health.

Maybe a raw-food diet is an answer for you. Try it.

Get Moving and Feel Great

Some people love a tough workout, while others do not so much. 80% of Americans fail to meet government guidelines for aerobic and strength training, it’s obvious why most of us fall into the second category. A recent study by the University of Freiburg in Germany suggests that just 2 changes can make you enjoy exercise more.

Participants with similar fitness levels were asked to ride a stationary bicycle for the same amount of time. Those who considered themselves to be athletic said the activity was more enjoyable and required less effort. The researchers concluded that personal expectations made the difference. The secret is to believe in your athletic abilities and the benefits of exercising.

Think how much easier it would be for you to stick to a workout program if you really enjoyed doing it. Try these tips for building up your confidence and knowledge.

Believing in Your Athletic Abilities:

2. Create challenges. Set goals that will encourage you to keep going. Work at strengthening your tennis serve or increasing your lung capacity so you can swim more laps.

6. Repeat affirmations. Create positive statements that help you to realize your worth and make changes in your life. Write them down and read them when you’re feeling stressed.

Understanding the Benefits of Physical Activity:

2. Take a course. Sign up for rock climbing lessons or take an anatomy class at a community college. Learn more about your body and how to care for it.

3. Work with a trainer. Maybe you prefer working with a professional one-on-one. Ask friends and fellow gym members for recommendations. A customized program can deliver impressive results.

6. Listen to your body. Feeling good may be the ultimate benefit of working out. Take pleasure in your flat stomach or glowing skin. When you want to exercise, you’ll find ways to overcome any barriers like being too busy or avoiding discomfort. A positive attitude about your athletic abilities and the benefits of physical activity will help you to stay healthy and fit.

Achieving Harmony in Your Work and Home Life

A balanced work-life is to believe there are “ten healthy habits one needs to follow to live a balanced work life. No matter what I am doing – whether on vacation or going about my day-to-day work – these healthy habits are important to me. You may be wondering what these habits are. To know more keep on reading. My friends often find me saying that everything in life is about balance. Healthy living is the equilibrium of good habits, not something extreme.

So how do we achieve this balance?

To start with, we must focus on consistency but don’t rush because consistency takes time. Also, take a step back to disengage from negative self-talk and try to transform that into positive self-talk.

Remember that being obsessed with anything can cause the counterbalance outcome. Your reality is shaped by your thoughts and when you spend too much time thinking about losing calories, what food to eat, whether or not to use social media or simply compare yourself to others, you end up feeling depressed and disconnected from yourself. Changing these negative thoughts into more positive ones is a great healthy habit to try and develop.

Eating healthy foods provided by Mother Nature such as fresh fruits and green vegetables is another must-do if you are trying to develop healthy habits. Cut out processed and packaged foods as much as possible. Think about how you want your day to turn out and do one or two things for your health that will benefit you in the long run.

work-life-balance

Exercising moderately, eating some greens or drinking more water are easy ways to build good habits that you can swear by. Be mindful at all times and realize it’s not about yesterday or tomorrow; it’s about where you are today and at this moment – it’s all about now.

Now that we have a basic understanding of what healthy habits seem like and how you can find that equilibrium in your life, let’s dive into a list of ten good habits that will make your well-being a priority.

1. Change your mindset. Think of your health as a lifestyle change and a daily balancing act.

2. Sleep sufficiently and in good time. Your body undergoes necessary repairs when you sleep. Physical and psychological repair takes place from 10 pm to 6 am.

3. Be patient. It takes roughly ninety days to create a new habit. So, develop patience and learn to love yourself through the process of change.

4. Read voraciously. Educate yourself on spiritual practices, gain knowledge about the foods you eat, read about the lives of wellness masters – there are so many kinds of literature out there.

5. Be mindful of your energy system. Think of your body as particles of energy and ponder over what kind of fuel you want to use to keep it functioning. Do you really want coke and chips to get into your system? I hope not because they will eventually break down your system.

6. Hydrate often. Drink good quality water. If you like, you can add some lemon or other fruits to it to drink more frequently.

7. Eat healthily. Consume natural foods and stay away from processed, packaged food. At least, 80 to 90% of the time, your food intake should be healthy.

8. Don’t feel guilty. When you do eat food that is not good for your health, don’t kill yourself with guilt. Remember balance is important so once in a while, you can break away from your mundane diet and incorporate some junk in it until, of course, you’ve mastered the habit of eating well.

9. Move around. Exercise is the best medicine – even if it’s something as simple as going for a walk or as complex as working out at the gym. Your body is meant for movement. Being in nature is one of the best things you can do for your body.

10. Know yourself. Get to the root of why you’re self-sabotaging if you are and foster a more loving relationship of self-worth with yourself.

And…for your sake eat right!!

balanced life