Smart Weight Loss January 2018
In the January 2018 issue of Smart Weight Loss Tips Mag, get ready to learn useful chair exercises you can do at work, tennis ball tricks to relieve muscle pain, easy kale recipes, and more. We hope you thoroughly enjoyed Christmas and the last days of 2017. The new year is here and with it, comes a great opportunity for you to start fresh and get your weight and health in order.
In the January 2018 issue of Smart Weight Loss Tips Mag, get ready to learn useful chair exercises you can do at work, tennis ball tricks to relieve muscle pain, easy kale recipes, and more. We hope you thoroughly enjoyed Christmas and the last days of 2017. The new year is here and with it, comes a great opportunity for you to start fresh and get your weight and health in order.
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7 IMPORTANT HEALTH BENEFITS OF NATURAL COCOA AND DARK CHOCOLATE<br />
Issue 25 I <strong>January</strong> <strong>2018</strong><br />
15 IMPORTANT<br />
YOGA<br />
POSES TO TREAT KNEE PAIN<br />
7 CHAIR EXERCISES<br />
YOU CAN DO<br />
AT THE WORK PLACE<br />
Joint Pain<br />
10 USEFUL HERBS FOR RELIEVING<br />
6 SIMPLE WAYS TO<br />
PREVENT THE BODY FROM STORING<br />
Carbs As Fat<br />
5 LIFESTYLE CHANGES<br />
TO HELP YOU<br />
LOSE WEIGHT<br />
<strong>January</strong> <strong>2018</strong> I<br />
3 THOUGHTS ON YOUR HEART AND HIGH INTENSITY ENDURANCE WORKOUTS 1
2<br />
| <strong>January</strong> <strong>2018</strong>
<strong>January</strong> <strong>2018</strong> I<br />
3
Contents Issue 25 • <strong>January</strong> <strong>2018</strong><br />
07<br />
EDITOR’S NOTE<br />
08<br />
5 LIFESTYLE CHANGES TO<br />
HELP YOU LOSE WEIGHT<br />
14<br />
10 USEFUL HERBS FOR<br />
RELIEVING JOINT PAIN<br />
23<br />
4 SIMPLE WAYS TO<br />
PREVENT THE BODY FROM<br />
STORING CARBS AS FAT<br />
30<br />
3 THOUGHTS<br />
ON YOUR HEART<br />
AND HIGH INTENSITY<br />
ENDURANCE WORKOUTS<br />
37<br />
44<br />
54<br />
7 CHAIR EXERCISES<br />
YOU CAN DO AT<br />
THE WORKPLACE<br />
15 IMPORTANT YOGA POSES<br />
TO TREAT KNEE PAIN<br />
7 IMPORTANT<br />
HEALTH BENEFITS OF<br />
NATURAL COCOA AND<br />
DARK CHOCOLATE
Contents<br />
A 10-PART GUIDE TO JOINT<br />
AND MUSCLE PAIN RELIEF<br />
WITH A TENNIS BALL<br />
61<br />
4 BENEFITS OF<br />
GINGER WATER YOU CAN<br />
BE SURE ABOUT<br />
71<br />
5 BIG ADVANTAGES OF<br />
WORKING OUT IN THE<br />
MORNING HOURS<br />
77<br />
5 INGREDIENTS THAT<br />
CAN HELP YOU WITH YOUR<br />
KNEE JOINT PAIN<br />
3 TRUTHS YOU SHOULD BE<br />
AWARE OF ABOUT NIGHT<br />
EATING AND FAT LOSS<br />
6 STEPS TO A QUICK<br />
AT-HOME CARDIO WORKOUT<br />
4 TIPS FOR MAKING A DIY<br />
WARMING RUB FOR<br />
SORE MUSCLES<br />
6 EASY KALE RECIPES TO<br />
PACK UP ON NUTRIENTS<br />
84<br />
92<br />
99<br />
105<br />
112
Issue 25 I December <strong>2018</strong><br />
Editor<br />
Ralph Dozier<br />
Writer<br />
Marianne Williams<br />
Head of Creatives<br />
Nyvia Ross<br />
Lead Graphic Designer<br />
Michael Juanson<br />
Graphic Designer<br />
Rogelio Castino, Jr.<br />
Leonard Rosendo Inciong<br />
Quality Assurance Editor<br />
Nicole Ross<br />
Junior Editor<br />
Keeneth Ross<br />
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For advertising concerns<br />
please contact KJ Ross at<br />
kjross@authoritativecontentllc.com<br />
<strong>Smart</strong> <strong>Weight</strong> <strong>Loss</strong> Magazine content<br />
cannot be copied or reproduced in any<br />
form without the written permission<br />
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and retailers.<br />
Welcome to the <strong>January</strong> <strong>2018</strong> issue of <strong>Smart</strong> <strong>Weight</strong> <strong>Loss</strong> Tips Mag! We hope you<br />
thoroughly enjoyed Christmas and the last days of 2017. The new year is here and<br />
with it, comes a great opportunity for you to start fresh and get your weight and<br />
health in order.<br />
In the last issue, we helped you to relieve annoying pain in various areas, transform<br />
your body in just four weeks, melt belly fat while you sleep, and more. You learned<br />
hand exercises for osteoarthritis, herbs to boost the immune system, and yoga poses<br />
to fight floating and belly fat. In this issue, get ready to learn useful chair exercises you<br />
can do at work, tennis ball tricks to relieve muscle pain, easy kale recipes, and more.<br />
We know what you’re thinking - it’s the new year, and we’re going to talk about<br />
how your “new year’s resolution” should be weight loss and<br />
fitness. But isn’t that so cliche? Instead, let’s resolve to get<br />
healthy and fit today. Right now, no matter what day of the<br />
year you’re reading this, because you don’t need a new year<br />
to start taking care of yourself! Thanks for reading, and be<br />
sure to have a look at our next release!<br />
Regards,<br />
Ralph Dozier<br />
RALPH DOZIER<br />
Editor<br />
<strong>Smart</strong> <strong>Weight</strong> <strong>Loss</strong> Magazine<br />
EDITOR’S NOTE<br />
<strong>January</strong> <strong>2018</strong> I<br />
7
5<br />
LIFESTYLE<br />
CHANGES<br />
TO HELP<br />
YOU LOSE<br />
WEIGHT<br />
by<br />
Ralph Dozier<br />
Follow Us:<br />
Losing weight doesn’t always mean spending your time in the gym, sometimes<br />
small lifestyle changes can produce amazing results. Read on to learn more!<br />
If you want to lose weight successfully,<br />
then you need to<br />
make substantial changes to<br />
your lifestyle. That’s not just in<br />
terms of how you eat and work<br />
out, but even in the many ways you might<br />
look at yourself. Losing weight is contingent<br />
upon making a lot of smaller shifts across<br />
your lifestyle. If weight loss is something<br />
that you’re struggling with, or if you just<br />
want to lose a few pounds fast, then the<br />
following 5 lifestyle changes might just<br />
be your secrets to successfully hitting the<br />
number on the scales you’ve dreamed of.<br />
8<br />
| <strong>January</strong> <strong>2018</strong>
Did you know that prolonged sitting at work impairs sugar and fat metabolism? Learn from this article easy<br />
chair exercises that you can do at work.<br />
<br />
CLICK HERE TO LEARN MORE<br />
1<br />
EXERCISE DAILY<br />
If you are truly committed to losing<br />
weight, then it’s critical that you get active<br />
frequently. Even if all you can do is go outside<br />
for a walk, make sure you do it daily<br />
and for as long as you possibly can. Health<br />
experts often recommend a minimum of 20<br />
minutes to a half an hour of daily activity<br />
just for routinely optimal health, so nudge<br />
yourself to go longer so you can be sure<br />
that you’re actually burning fat. Never use<br />
the excuses of not having enough time or<br />
being too broke to afford a gym to stop<br />
yourself from getting and staying active!<br />
Find a local park and walk it for sunshine<br />
and fresh air; if the weather isn’t cooperative<br />
or you just don’t like the outdoors, go<br />
walk around a shopping mall. You might<br />
even break your exercise down to a trio of<br />
10-minute routines involving bodyweights<br />
over the course of your day. The whole<br />
point is making sure that your heart is<br />
elevated in the range of 50 to 60 percent of<br />
your overall maximum heart rate. Do take<br />
note of the fact that you might experience<br />
an increased sense of hunger after this, but<br />
you might not. The simplest way of suppressing<br />
such hunger is eating watery veggies<br />
like celery or cucumber or by drinking<br />
a green smoothie that has dietary fiber in it.<br />
2<br />
STAY HYDRATED<br />
If you’re like most American adults,<br />
your body is probably in need of more water<br />
than it usually gets. It’s almost a cultural<br />
habit to drink far less water than is optimal<br />
for physical health. In either case, there<br />
might be times that you think you’re hungry<br />
when your body is actually just thirsty.<br />
Find a good water bottle you can start carrying<br />
around so you can constantly remind<br />
yourself to drink water all the time. A great<br />
choice is a water bottle letting you measure<br />
your consumption so you can track it<br />
across the day.<br />
<strong>January</strong> <strong>2018</strong> I<br />
9
3<br />
EAT UP YOUR PRODUCE<br />
Americans eat very little in the way of fresh veggies or fruit, even though most<br />
know that they’re good for their bodies! Making the decision to switch more of your<br />
diet to plant-based foods helps you eliminate a lot of gut-busting foods from your diet.<br />
You don’t have to go full out vegan, but you could use a healthy fruit smoothie for a<br />
better breakfast than that usual sugar-loaded bowl of cereal. Just increase the presence<br />
of natural and healthy foods in your regular diet. Many dishes are based on dairy<br />
or meat, and they are full of unhealthy fats that cause weight gain, so picking plant<br />
foods helps you enjoy a lower-fat diet.<br />
4<br />
FIND WAYS TO<br />
LOVE HEALTH FOODS<br />
Many folks aren’t able to change up their<br />
diet because they honestly believe foods<br />
that are healthier aren’t as tasty. That’s<br />
flagrantly untrue. Many recipes are out<br />
there which eliminate unhealthy ingredients<br />
yet don’t sacrifice delicious flavor.<br />
Creating a long list of potentially healthy<br />
meals which you think are appealing but<br />
also use fewer processed ingredients is a<br />
good way to get started.<br />
5<br />
SHIFT YOUR MENTALITY<br />
If you think of yourself as someone<br />
who is unappealing and obese, then you’ll<br />
never find the effort you need to truly lose<br />
weight. Choose a more positive mentality<br />
surrounding yourself. Keep in mind any<br />
aspects of yourself that are good, and<br />
then focus on why you are personally worthy<br />
of any effort weight loss is going to<br />
take. Mental positivity is going to make all<br />
progress you make increasingly valuable.<br />
You don’t need drastic changes in order<br />
to get a weight-loss plan going. You also<br />
don’t need to feel like you’re living at the<br />
gym and only eating crackers just to get a<br />
good diet and workout regimen in place.<br />
Many times, a number of simple yet small<br />
lifestyle adjustments wind up creating the<br />
most profound results. Consider all of the<br />
above suggestions, and then decide on<br />
any other small changes that might be of<br />
service to you.<br />
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| <strong>January</strong> <strong>2018</strong>
<strong>January</strong> <strong>2018</strong> I<br />
11
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<strong>January</strong> <strong>2018</strong> I<br />
13
10<br />
Useful<br />
Herbs For<br />
Relieving<br />
Joint Pain<br />
by<br />
Marianne Williams<br />
Follow Us:<br />
Joint pain is a very common problem<br />
with many possible causes - usually due<br />
to arthritis. Find out here the top herbs<br />
that can help alleviate joint pain.<br />
frustrating condition, joint<br />
A<br />
pain can caused by a number<br />
of factors such as injury,<br />
overuse of limbs and joints,<br />
aging and attack on joints by<br />
autoimmune diseases. If you have experienced<br />
this pain, you may have attempted<br />
to use conventional medicine to gain relief<br />
but with no results and this is no surprise<br />
because most drugs out there today only<br />
treat the symptoms of joint pain without<br />
addressing its root cause. Fortunately,<br />
there are many varieties of herbal remedies<br />
that have been discovered through<br />
extensive research, which can be used to<br />
effectively treat both the symptoms and<br />
the root cause of joint pain. Highlighted<br />
below are 10 natural herbs that can prove<br />
useful in the treatment of joint pain.<br />
14<br />
| <strong>January</strong> <strong>2018</strong>
Made from the seed of the cocoa tree, dark chocolate is one of the best sources of antioxidants on<br />
the planet. Find out more of its health benefits here!<br />
<br />
CLICK HERE TO LEARN MORE<br />
1 ARNICA<br />
This is a well-known herb that is<br />
commonly found in many mainstream<br />
ointments that are applied on the skin.<br />
When used as a cream or balm, arnica is<br />
a natural pain reliever that can address<br />
symptoms such as stiffness or soreness.<br />
There is more than sufficient evidence on<br />
the healing power of arnica, but to be specific,<br />
a study was done to get a comparison<br />
between arnica and ibuprofen in 204 individuals<br />
suffering from osteoarthritis and<br />
no significant differences were seen in<br />
terms of improvement of joint function or<br />
reduction in pain between both medications<br />
after 3 weeks of treatment. The study<br />
concluded that arnica is equally capable of<br />
treating conditions such as osteoarthritis<br />
just like Ibuprofen, but the former does<br />
not have any side effects.<br />
<strong>January</strong> <strong>2018</strong> I<br />
15
2 GINGER<br />
Ginger has for many years been associated with the treatment of nausea but recent<br />
studies have shown that it can be used in the treatment of arthritis as well. Ginger’s<br />
active ingredients (gingerols) have anti-inflammatory properties that give it its healing<br />
power. Ginger alleviates pain by preventing formation of cytokine which is an immune<br />
compound that causes inflammation. A particular 3 year study concluded that 3 quarters<br />
of participants who suffered from rheumatoid arthritis experienced reduction in swelling<br />
and pain adding Ginger to their daily diet.<br />
3<br />
STINGING NETTLE<br />
The thought of consuming this herb<br />
may sound a little bit daunting but simply<br />
mixing it with some tea ensures that<br />
the plant’s hairs responsible for severe<br />
skin rash are neutralized. After preparing<br />
some tea from fresh or dried stinging<br />
nettle, you can drink it to get relief<br />
from pain caused by gout, arthritis and<br />
joint pain. Experimental studies meant<br />
to establish whether stinging nettle is a<br />
cheap, safe and useful therapy for treatment<br />
of joint pain led to the discovery<br />
that stinging nettles are actually very<br />
effective and individuals who have used<br />
them have claim to have been completely<br />
healed from their harsh symptoms<br />
without experiencing any side effects.<br />
4 CAYENNE<br />
Recent studies have also uncovered<br />
the enormous benefit of rubbing cayenne<br />
to relieve joint pain. Cayenne’s active ingredient<br />
capsaicin is a counter-irritant<br />
that causes mild irritations in your joint<br />
area that temporarily distract your nerves<br />
preventing them from sensing the more<br />
serious joint pain. In the end, repeated<br />
use of cayenne pepper can help to significantly<br />
alleviate joint and arthritis pain.<br />
Cayenne also has powerful anti-inflammatory<br />
properties that make it a powerful<br />
treatment for gout and stomach related<br />
pains caused by ulcers.<br />
16<br />
| <strong>January</strong> <strong>2018</strong>
5 BOSWELLIA<br />
The Boswellia tree that is originally<br />
from India is well known for its gum that<br />
possesses analgesic, anti-arthritic and anti-inflammatory<br />
properties. A study done<br />
in 2003 that examined the tolerability,<br />
safety and efficacy of boswellia extract in<br />
15 individuals suffering from osteoarthritic<br />
knees reached the conclusion that this<br />
natural herb can help to reduce frequency<br />
of swelling and knee pain, increase walking<br />
distance and knee flexion after just 8<br />
weeks of application with very few side<br />
effects observed. On top of this, boswellia<br />
is known to prevent inflammatory white<br />
blood cells from invading damaged or injure<br />
tissue thus making it a perfect pain<br />
killer for gout, osteoarthritis and other<br />
forms of arthritis as well.<br />
6 BURDOCK<br />
Research has shown that, to gain relief<br />
from joint pain, you should increase your consumption<br />
of foods and supplements that are<br />
high in essential fatty acids. Apart from being<br />
rich in tannin and sterol, burdock is also<br />
rich in essential fatty acids that have powerful<br />
anti-inflammatory properties. Burdock<br />
root has anti-inflammatory, antioxidant and<br />
analgesic properties that can help to reduce<br />
pain and swelling cause by arthritis and other<br />
similar illnesses. Further research has gone<br />
ahead to reveal that burdock root also eliminates<br />
various feelings of discomfort that are<br />
as a result of arthritis such as pain, tenderness,<br />
swelling and stiffness that occur when<br />
moving. Although it is considered safe to use,<br />
some people claim that this herb should not<br />
be used for long period of times.<br />
<strong>January</strong> <strong>2018</strong> I<br />
17
7 FLAX<br />
For more than seven thousand<br />
years, flax has been grown all over the<br />
world due to its powerful healing powers.<br />
Flax is commonly known for it’s high levels<br />
of Omega 3 ALA which fights inflammation<br />
and swelling. Omega 3 fatty acids<br />
restrict the inflammatory activities that<br />
are associated with joint pain and gout.<br />
Using Flax oil can help to ease sudden and<br />
severe pain in the joint as well as inflammation<br />
of the joints.<br />
8 TURMERIC<br />
Widely recognized for its powerful<br />
anti-inflammatory properties, turmeric is<br />
one herb that can be used in the treatment<br />
of a spectrum of medical conditions<br />
such as joint pains, arthritis and gout. This<br />
natural pain reliever is effective because<br />
of its high curcumin and curcuminoids<br />
contents that help fight inflammation.<br />
One study done at the University of Arizona<br />
showed that daily consumption of<br />
turmeric helps in treatment of inflammation.<br />
Results indicated that turmeric<br />
fights inflammation of joints to a certain<br />
extent. The conclusion arrived at was that<br />
turmeric blocked protein production on<br />
genes that direct blood vessels found in<br />
joint areas to swell and become inflamed.<br />
This popular orange-yellow spice is also<br />
used in the treatment of sore and achy<br />
joints. A study published in 2009 compared<br />
the effects of curcumin, the active<br />
ingredient found in turmeric, with<br />
ibuprofen in 107 patients who had keen<br />
osteoarthritis. The study concluded that<br />
curcumin was equally as effective as ibuprofen<br />
in alleviating joint pain and improving<br />
knee function.<br />
18<br />
| <strong>January</strong> <strong>2018</strong>
9 LICORICE<br />
Licorice is a well-known herbal remedy for joint pains. It provides relief by acting<br />
like natural corticosteroid which relieves swelling pain and swelling fast. Licorice also<br />
eliminates free radicals found in affected joints as well as stopping the production of enzymes<br />
that promote swelling of soft tissues. When used as a tea or supplement, licorice<br />
can help to regulate the production of cortisol hormones in your body that are responsible<br />
for joint pain and arthritis.<br />
FEVERFEW<br />
Originally from Europe and the<br />
Balkan Peninsula, feverfew is another<br />
herb that can be used to treat joint<br />
pain. Studies have showed that feverfew<br />
eliminates the swelling in joints and<br />
surrounding tissues that causes pain. Its<br />
parthenolide property prevents the release<br />
of serotonin, histamine and other<br />
inflammation causing hormones. Just<br />
like aspirin, this herb can help to reduce<br />
pain and swelling throughout the body.<br />
It is worthy to note that all the above<br />
mentioned herbs cannot treat or cure<br />
joint pain overnight. The truth of the matter<br />
is that herbs may take longer to heal<br />
joint pain than conventional medicine.<br />
However, their long term benefits are<br />
much greater in terms of effectiveness<br />
and safety. Always consider the effects of<br />
any herbs that you may be taking for joint<br />
pain. It is advisable to consult your doctor<br />
if you are uncertain about using any of<br />
the above mentioned herbs.<br />
<strong>January</strong> <strong>2018</strong> I<br />
19
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<strong>January</strong> <strong>2018</strong> I<br />
21
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| <strong>January</strong> <strong>2018</strong>
4<br />
SIMPLE WAYS<br />
TO PREVENT<br />
THE BODY FROM<br />
STORING CARBS AS FAT<br />
by<br />
Ralph Dozier<br />
Follow Us:<br />
One of the biggest disadvantages of<br />
eating carbs is that they can easily<br />
be stored as fat. Find out here how to<br />
avoid storing your carbs as fat!<br />
The truth is that there are<br />
many carbohydrate regulating<br />
diet on the market today.<br />
In a matter of facts, this has<br />
greatly helped people to maximize<br />
the benefits of taking carbohydrates<br />
as well as minimizing its effects. For example,<br />
the chief disadvantage of eating<br />
carb is that they can easily be stored as<br />
fat. Therefore, if carbs diet is part of your<br />
diet and you are looking to minimize its<br />
effect (stored as fat), then you should follow<br />
these 4 simple tips.<br />
<strong>January</strong> <strong>2018</strong> I<br />
23
Soothe sore muscles with an all-natural rub that gently warms and releases muscle tension. This article will<br />
show you how to make your own DIY warming rub.<br />
<br />
CLICK HERE TO LEARN MORE<br />
1<br />
EAT YOUR CARB DIET AFTER WORKOUT<br />
One of the best ways to work carbs and reduce the negative effects of taking<br />
it, is by eating your carb diet after a workout session. There are two reasons for this;<br />
exercising speeds up recovery and improves insulin sensitivity. As you probably know,<br />
exercising depletes the body of both glycogen and glucose, which are used to produce<br />
energy. If your body is not producing enough energy, it will release a stress hormone<br />
known as cortisol.<br />
In a nutshell, this hormone breaks down muscle tissues and convert them into more<br />
glucose through a process known as gluconeogenesis. Therefore, if you eat carb diet<br />
after a workout session, you are not likely to store them as fat, but you will also be<br />
helping the body to recover from muscle breakage caused by exercising, while encouraging<br />
muscle growth. It is important to note that the more muscle mass the body retains,<br />
the faster the resting metabolism.<br />
24<br />
| <strong>January</strong> <strong>2018</strong>
2<br />
CONSIDER TAKING LESS<br />
SIMPLE CARBS DURING LUNCH<br />
Well, even though you are recommended<br />
to eat carb diet after a workout session,<br />
you should consider reducing your<br />
intake during lunch. In a matter of fact,<br />
you should avoid or consume less simple<br />
carbs and/or fast acting carbs such as<br />
pasta, fruit juice, white rice and others. In<br />
other words, when you are not doing anything<br />
that is contributing to new muscle<br />
growth, avoid simple cabs, because they<br />
can increase blood sugar levels, which<br />
will make you less focused and alert.<br />
Rather, experts advise that you should<br />
save them for your evening meal. There<br />
are mainly three reasons for this; first,<br />
it will help you relax; secondly, help regulate<br />
circadian rhythm, and finally, help<br />
you fall asleep easily. At the same time,<br />
instead of preferring pasta or bread<br />
all the time, you should also consider<br />
getting your carbs from starchy vegetables<br />
like yams, sweet potatoes, and<br />
regular potatoes.<br />
3<br />
CONSIDER EATING CARB DIETS<br />
WITH OTHER FOODS<br />
You have probably heard of a myth stating<br />
that you should eat carb diets alone for digestion.<br />
In reality, it is wise eating carbs<br />
with protein. Experts say that eating a carb<br />
diet with another food or meal will help you<br />
more compared to eating a carb diet alone.<br />
It is important to know that the digestive<br />
tract is capable of digesting multiple types<br />
of foods at once. Eating carbs and proteins<br />
together is good because it will make you<br />
full faster and make you more energized.<br />
On the other hand, eating carb diets alone<br />
will only increase blood sugar levels and<br />
store the excess as fat.<br />
<strong>January</strong> <strong>2018</strong> I<br />
25
4<br />
AVOID SUGARY<br />
DRINKS WHEN EATING<br />
It is wise to avoid drinking sugary drinks<br />
while eating to avoid increasing carbs<br />
in the body. It is important to know that<br />
sweet drinks will only increase blood<br />
sugar levels, which will cause body calories<br />
to be stored as fat. In the longrun,<br />
it causes weight increase. It is essential<br />
to know that alcohol has the<br />
same effects and also dehydrate you.<br />
If you must drink something while eating,<br />
then you should consider pure water.<br />
Drinking pure water will help your body to<br />
burn more fat. In addition to this, water<br />
is healthier compared to soft drinks and<br />
sugary juices. Drinking pure water will<br />
make a huge difference to your health.<br />
Well, the truth is that carbohydrate intake<br />
has a lot of benefits and limitations<br />
to the body. This is mainly one of the reasons,<br />
why it is the most debated topic in<br />
the dietary industry. For this reason, you<br />
will find many recommendations sometimes<br />
to eat diet carb diets only; in others,<br />
to avoid carbs at all. For example, if<br />
you are looking to lose weight, then you<br />
will need information about how carbohydrate<br />
affects your body. On the other<br />
hand, if you are into muscle building<br />
(having big muscles), then eating carb can<br />
help you greatly.<br />
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29
3 THOUGHTS ON YOUR<br />
ENDURANCE<br />
WORKOUTS<br />
by<br />
Marianne Williams<br />
Follow Us:<br />
Research shows that regularly exercising<br />
for extended periods of time could do<br />
more harm than good, especially to your<br />
heart. Read on to learn more!<br />
Your heart could be taking a<br />
pounding based on the exercise<br />
regimen you’re following.<br />
New York Times did a study<br />
based on heart scarring and<br />
how it is a real problem for those who are<br />
putting in a lot of time doing high-intensity<br />
exercises. Why is this the case? It has<br />
a lot to do with scarring happening when<br />
the heart is pushed to its limit all the time<br />
leading to fibrosis.<br />
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Contrary to common belief, eating late at night does not cause you to gain weight. Read on for more<br />
info about late night eating and losing/gaining weight.<br />
<br />
CLICK HERE TO LEARN MORE<br />
1<br />
TRAINING YOUR HEART HARD<br />
It was a study done by the Journal of<br />
Applied Physiology that looked at a group<br />
of older men (fit) between the ages of 26-<br />
67. These were all individuals who had<br />
been participating in some form of high-endurance<br />
training for a significant period in<br />
their lives. This could have been related to<br />
their time doing national level distance running,<br />
Olympic training, rowing, or being a<br />
marathon participant. These were men who<br />
would have quickly been labeled as “healthy”<br />
by the average person before the study.<br />
The study revealed this wasn’t the case and<br />
the used MRIs to take a look at the heart<br />
and its scarring. While none of the athletes<br />
displayed a severe case of fibrosis, some<br />
of these men did have heart scarring that<br />
would eventually turn into fibrosis. It was<br />
over 50% of the group and fibrosis can lead<br />
to issues such as heart failure and irregular<br />
heart functions, which isn’t something<br />
you’d assume to find in this group.<br />
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2<br />
CAN IT BE PREDICTED?<br />
Heart scarring is often hard to predict,<br />
but it will usually be seen in men who<br />
have put their heart to the test when it<br />
comes to hard training over a long duration.<br />
The amount of high-intensity training<br />
stresses the heart more than it is used<br />
to leading to heart damage. Researchers<br />
are still looking to find out what cardio<br />
exercises are the worst but do state there<br />
is a risk nonetheless. The correlation is<br />
there with heightened intensity leading to<br />
a higher risk of heart damage or scarring.<br />
To ensure the first study was accurate, a<br />
second study was done on the same subject<br />
with rats being the participants while<br />
put under duress. The study revealed<br />
every single rat in the group had heart<br />
scarring after being pushed through<br />
high-intensity training and they had additional<br />
damage. This shows moderation<br />
is a must when it comes to training of<br />
this nature.<br />
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3<br />
LEARN TO PROTECT YOUR BODY<br />
High-performance athletes<br />
don’t have to despair for too long because<br />
some may never have to deal<br />
with this at all. However, it is something<br />
to look out for and get checked<br />
as soon as possible. Just like anything,<br />
you don’t want too much of anything<br />
even if it is right for you at first.<br />
A good way to prevent damage or scarring<br />
is to limit your exertion. This begins<br />
by learning to listen to your body<br />
and not overdo things. You don’t want<br />
to go to the brink of exhaustion every<br />
single time. For example, most people<br />
can get away with 20-30 minutes of cardio<br />
and not damage their heart at all.<br />
Anything over this at a higher intensity<br />
will lead to an increased risk. You want<br />
to learn to protect yourself at all costs<br />
before moving forward with an exercise<br />
regimen such as this one. If possible,<br />
you want to look at avoiding endurance<br />
training as it is going to take a toll on<br />
the heart. You should look to moderate<br />
what you’re doing and emphasize short<br />
bursts more than anything else.<br />
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CHAIR EXERCISES<br />
YOU CAN DO AT<br />
THE WORKPLACE<br />
by<br />
Ralph Dozier<br />
Did you know that prolonged sitting at work impairs sugar and fat metabolism?<br />
Learn from this article easy chair exercises that you can do at work.<br />
Working in an office has its<br />
perks, but sitting down for<br />
the better part of the day is<br />
not healthy and comes with<br />
risks. The human body was<br />
designed to move throughout the day.<br />
At least forty seven studies have shown<br />
that sitting down for prolonged periods<br />
of time puts you at a greater risk<br />
of dying from several diseases. The risk<br />
increased dramatically when you sit<br />
all day AND do not routinely exercise.<br />
In 2016, a ground-breaking publish in the<br />
Follow Us:<br />
American Journal of Preventative Medicine<br />
concluded that sitting for extended<br />
periods of time was responsible for<br />
deaths of all causes in as much as fifty<br />
four countries worldwide. The risks of dying<br />
from cancer, heart disease, dementia<br />
and type 2 diabetes increased dramatically<br />
when a person sat for most of the day.<br />
The metabolizing of fat and sugar is also<br />
greatly reduced when someone is sitting.<br />
While sitting down, the body consumes<br />
as much as thirty percent less calories<br />
than when a person is standing. The result<br />
is that fat becomes stored as energy.<br />
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Losing weight doesn’t always mean spending your time in the gym, sometimes small lifestyle changes can<br />
produce amazing results. Read on to learn more!<br />
<br />
CLICK HERE TO LEARN MORE<br />
Exercising does not eliminate all the issues<br />
linked to sitting all day, but it does<br />
have a significant impact on your health.<br />
So, don’t sit for too much of the day, get<br />
up and move around. You can do chair exercises<br />
while staying in your office space.<br />
Below you will find seven chair exercises<br />
that will help you keep healthy.<br />
1<br />
LEG RAISES<br />
This exercise involves your core<br />
while exercising other muscles such as<br />
your quads. If you want an easier version<br />
of this exercise, there is also a beginner<br />
variation that you can opt to perform.<br />
Start by sitting at the edge of your chair,<br />
placing your palms behind you while leaning<br />
back. Next, make a 90-degree knee<br />
bend, and raise one or both of your legs,<br />
making sure that they are parallel to the<br />
floor. Repeat this 20 times, alternating<br />
your legs if you are lifting only one.<br />
2<br />
KNEE PULL-INS<br />
These are great for working lower<br />
abs and your core; working this area<br />
helps to reduce belly fat. To do this exercise<br />
you will need to sit up straight, on<br />
the edge of the chair - your feet should<br />
be planted firmly on the ground, no further<br />
apart than the width of your hips.<br />
While keeping your back straight, pull<br />
your belly button in towards your spine,<br />
and then lift your right knee up to your<br />
chest area. Next bring your arms in the<br />
direction of your shin - this will ensure<br />
that you get a good stretch in your lower<br />
abs. Repeat these actions at least<br />
20 to 30 times, changing your knee<br />
each time.<br />
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3<br />
DOUBLE KNEE LIFT<br />
This exercise is great for toning your abdominal muscles: begin this exercise while<br />
sitting, make sure your knees are touching each other. Put your hand and arms on the<br />
chair’s armrest, if you don’t have armrests then just hold on to the seat. Keep your back<br />
very straight and lift both knees to your chest. Lower your feet to the ground, make sure<br />
they are not touching. Repeat this exercise twenty to thirty times.<br />
4<br />
OBLIQUE PULL UPS<br />
Melt away your love handles and<br />
get a more defined waistline with this exercise:<br />
begin by sitting on your chair, and<br />
rest your arm on the armrests. Lean to one<br />
side and slightly lift your bottom. Repeat<br />
the same motion that you used when doing<br />
the double knee lifts. Lean to the other<br />
side and lift your knees again. Repeat this<br />
exercise 10 to 20 times.<br />
5<br />
FLOOR REACHES<br />
These exercises help to destroy fat in<br />
in your sides and hips: sit up tall while placing<br />
your feet firmly on the ground. Stretch<br />
your arms straight out on both sides, your<br />
arms should be shoulder length. Your torso<br />
should be twisted as you begin to lean forward<br />
while using your right fingers to touch<br />
your left toes, be sure to keep your body<br />
very still. When you are done you should repeat<br />
the motions in the opposite direction.<br />
Repeat this exercise 20 to 30 times.<br />
6<br />
PULL UP<br />
Get a thorough workout of your core,<br />
back, shoulders and arms with this exercise<br />
that is sure to make you leaner: sit in<br />
a chair and pressing it firmly against a wall.<br />
Hold on to the armrests and begin pushing<br />
yourself upwards off the chair. Use your<br />
abdominal muscles to pull your knees upwards.<br />
Hold this position for as long as you<br />
can before releasing it.<br />
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7<br />
CHAIR CRUNCH<br />
This exercise can be easily done at work and does not require you to lie<br />
down like the other crunch exercises do. Start by sitting straight up and folding<br />
your arms across your chest. Next, raise them so they’re perpendicular<br />
to your shoulders. Then bend down towards the ground while keeping<br />
your elbows towards your hips. Stay in this position for a couple seconds.<br />
These are seven great exercises you can do at any time of the day to help you keep in<br />
shape. Remember to get up and move around whenever possible; do not spend all day<br />
sitting at your desk. As the above exercises become easier with repetition, you can do<br />
them at least two or three times per day.<br />
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<strong>January</strong> <strong>2018</strong> I<br />
43
YOGA<br />
by<br />
Marianne Williams<br />
Follow Us:<br />
Yoga is great for stretching the muscles and ligaments that support your knees.<br />
This article lists tdown 15 yoga poses that can help you ease knee pain.<br />
Knees are possibly the most important<br />
joints for mobility.<br />
They’re also the most prone to<br />
atrophy and injury, especially<br />
if you live a sedentary lifestyle.<br />
In the hope of finding relief, most American<br />
reach for painkillers to help them go about<br />
their daily life, but knee pain treatment comes<br />
in simpler and much safer, forms. Yoga, for<br />
example, is great for stimulating and stretching<br />
the muscles and ligaments that support<br />
your knees.<br />
When knee pain is caused by underuse,<br />
inflammation or arthritis, exercise is an effective<br />
knee pain treatment. According to an<br />
Arthritis Foundation write-up, exercise is one<br />
of the best things you can do to help your<br />
knees by helping maintain range of motion<br />
and strengthening the muscles that support<br />
them. Research shows that even relatively<br />
minor increases in the strength of the quadriceps<br />
– the muscles that run along the front<br />
of the thigh – can help reduce the risk of<br />
knee osteoarthritis and its progression, and<br />
reduce pain. Before calling your physiotherapist,<br />
there are many yoga poses you can do<br />
at home every day to ease those knees!<br />
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1<br />
FORWARD FOLD<br />
This yoga pose strengthens the muscles in the back of your knees and thighs:<br />
Stand tall with your spine straight and strong, then bend forward at the hip and bend<br />
your knees. Bring your hands to the ground on either side of your feet and straighten<br />
your knees slowly. If you can, place your palms on the back of your calves and draw your<br />
head towards your legs. Keep your back straight and keep your ankles, knees, and hips<br />
in line; hold for 3-5 breaths. Bend your knees slightly to release and repeat twice more.<br />
The elasticity of a tennis ball provides effective muscle relief to almost every muscle group. Learn<br />
muscle stretching tricks using a tennis ball here.<br />
<br />
2<br />
BOUND ANGLE POSE<br />
This pose is very similar to the butterfly<br />
stretch and gives you a great knee stretch:<br />
Start by sitting on your mat with the soles<br />
of your feet touching in front of you, then<br />
try to bring your feet towards your pelvis.<br />
Hook your toes with your index fingers and<br />
bend forward, keeping your sit bones firmly<br />
on the ground. With every exhale, bend a bit<br />
further. Hold for a few breaths and release.<br />
3<br />
BRIDGE POSE<br />
This classic pose is great for back<br />
pain, but it also works your inner thighs<br />
and the muscles around your knees: Start<br />
on your back with your feet on the ground<br />
beneath your knees. Keep your feet at<br />
hip’s width apart. Place your arms alongside<br />
your body, palms down.<br />
Then lift your hips, squeezing your glutes<br />
and inner thighs as you do so. You back<br />
should be in a straight line. If you like,<br />
slide your shoulders under your body<br />
and lock your fingers. Hold for 10-15<br />
breaths; release and repeat.<br />
<strong>January</strong> <strong>2018</strong> I<br />
CLICK HERE TO LEARN MORE<br />
45
4<br />
EXTENDED SIDE ANGLE POSE<br />
This pose realigns the muscles in<br />
your knees and strengthens them in their<br />
proper alignment: Stand tall and step<br />
your right foot forward to keep both teeth<br />
about 4 feet apart. Make sure your left toes<br />
face the left and your heels should be in<br />
a straight line. Bend your left knee. Raise<br />
your left arm up towards the ceiling and<br />
out to the front on your mat.<br />
As you do so, make sure your right thigh<br />
sticks out to the left side, and your left<br />
knee should hover above your left ankle.<br />
Bring your right arm inside your right calf<br />
and hold your ankle, keeping your arm<br />
straight. Stay for 30 seconds to 1 minute.<br />
Inhale to come into your initial position.<br />
Repeat on the next time.<br />
5<br />
EXTENDED TRIANGLE POSE<br />
This pose stretches the muscles behind<br />
your knees; just make sure not to lock<br />
your front knee to avoid injury: Stand tall<br />
and face the side of your mat. Keep your<br />
feet as far apart as possible. Turn your torso<br />
toward the left and point your left toes<br />
towards the left as well. Keep your right<br />
toes facing the side of your mat.<br />
Bend at the left hip; bring your left hand to<br />
your left ankle and your right arm towards<br />
the ceiling. Extend your left knee but do<br />
not lock it. Face the ceiling and hold for<br />
10 breaths. Return to the starting position<br />
and repeat on the other side.<br />
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| <strong>January</strong> <strong>2018</strong>
6<br />
HALF FROG POSE<br />
This backbend is a little advanced.<br />
Make sure to work your way up to it by<br />
practicing the other poses on this list first.<br />
It stretches the muscles at the front and<br />
sides of the knees.<br />
Lay on your belly with your legs straight<br />
and your arms on your side. Rest up on<br />
your forearms and bring your chest up off<br />
the ground, then come up onto your hands<br />
to lift your pelvis slightly off the ground.<br />
Walk your left hand backward and grab<br />
your left foot, then bring the left heel to<br />
your left glute - hold for a few seconds; do<br />
not hold if you feel any pinching or pain<br />
in your lower back. Release your left foot.<br />
Rest for a few breath, bringing your chest<br />
to the ground if you need to, and repeat on<br />
the other side.<br />
7<br />
HALF MOON POSE<br />
This pose is a great way to stretch<br />
and strengthen the muscles and ligaments<br />
on the sides of each knee: Stand tall with<br />
your feet at hip’s width apart. Extend your<br />
arms out to the sides at shoulder-height.<br />
Widen your stance so that your wrists are<br />
above your ankles. Rotate your right foot<br />
90 degrees and turn your left toes slightly<br />
to the right. Align your front heel with the<br />
arch of your back foot.<br />
Then bend at the right hip, twist your torso<br />
to the right and reach towards the ground<br />
with your right hand. If you can’t reach, use<br />
a yoga block to support your arm. As you<br />
do so, bring your left leg up to hip height.<br />
Hold for up to one minute, breathing deeply<br />
throughout. Return to the starting position,<br />
rest, and repeat on the other side.<br />
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8<br />
HERON POSE<br />
This intense hamstring stretch is no<br />
joke. Don’t be afraid to modify it to suit your<br />
personal flexibility. You can also lean back<br />
against a wall for more support.<br />
Begin seated on the ground with both legs<br />
extended straight out in front of you, back<br />
straight. Bend your right knee so that the<br />
right shin is resting on the floor and the heel<br />
of the right foot is beside the right hip. Bend<br />
your left knee in towards your chest, grab<br />
your left calf with both hands and extend<br />
upwards. Bring your lower back inwards and<br />
bring your torso closer to your leg - remain<br />
in the pose for 3 to 5 full breaths. On an exhale,<br />
gently bend and lower the left leg and<br />
return to the starting position; when you<br />
feel ready, repeat on the other side.<br />
9<br />
LORD OF THE DANCE POSE<br />
This dancer’s pose will also stretch<br />
your glutes and shoulders! To start, stand<br />
tall with your feet at hip’s width apart.<br />
Look straight ahead and bend your left<br />
knee, bring your foot towards your glutes.<br />
Hold the inside of your left foot with the<br />
left hand, and unbend your knee, pushing<br />
your foot backward and up. Engage your<br />
right thigh and knee to strengthen the<br />
standing leg.<br />
As you do so, keep your chest open and<br />
your pubic bone rolled backward to lengthen<br />
your back. Then, extend your right arm<br />
up towards the ceiling and look upward.<br />
Hold for 5-10 breaths. On an exhale, release<br />
the leg back down to the floor. Rest<br />
for a few breaths and switch sides.<br />
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| <strong>January</strong> <strong>2018</strong>
NOOSE POSE<br />
This squatting pose engages your<br />
knees to keep your balance and it also<br />
strengthens them: Stand tall with your feet<br />
together. Breathe deeply and find your<br />
center by slowly bringing your weight from<br />
side to side. Bend your knees to come to a<br />
squat, bringing your buttocks to your heels,<br />
without letting them touch the ground. Exhale,<br />
bring your knees slightly to the right<br />
and twist your torso to the left, keeping<br />
your torso in touch with your thighs.<br />
Then, bring your left arm behind your back<br />
to hold your right hand. Twist your torso<br />
further to the left, following with your head.<br />
Exhale and bring your shoulder blades together.<br />
Hold for 3-4 breaths, return to the<br />
center, and twist to the other side.<br />
PIGEON POSE<br />
This pose really stretches your<br />
thighs and back as well as the muscles<br />
that support your knee caps: Start on your<br />
hands and knees and bring your right knee<br />
forward, more or less behind your right<br />
wrist. Place your ankle in front of your left<br />
hip. Keep your left thigh parallel to your<br />
hips. Slide your left leg back, straighten<br />
the knee and point your toes. Keep your<br />
hips straight.<br />
Then, gently lower yourself down to the<br />
ground, using a yoga block for support if<br />
needed. Stay here for 5 breaths or longer,<br />
until your hips feel loose. Come out of the<br />
pose by pushing back through the hands<br />
and lifting the hips. Return to the starting<br />
position and switch sides.<br />
TREE POSE<br />
By focusing on balance, this pose strengthens the ligaments and tissues around<br />
your knee, which keep your kneecap in its place: Stand up tall with your feet together<br />
and hands resting on your chest in a prayer position. Place your weight onto your left<br />
heel and lift your right leg, resting your right sole above your right knee or just under it,<br />
turning your right knee to the side. Find your balance and bring your arms above your<br />
head. Hold for five breaths, and then switch side.<br />
<strong>January</strong> <strong>2018</strong> I<br />
49
CHILD’S POSE VARIATION<br />
This pose keeps you from bending your knees too deeply, preventing injury<br />
and further strain: Start by sitting on your knees on your yoga mat, with your back tall<br />
and the front of your calves on the ground. Bring your big toes together to touch, and<br />
separate your knees wide enough for your torso to rest in between your thighs. Place<br />
a rolled blanket or towel behind your knees for extra support, then place your arms in<br />
front of you (at shoulder’s width apart), fold forward and place your forehead on a yoga<br />
block. Use a block or two to support your elbows if necessary. Hold for 10-15 breaths.<br />
CHAIR POSE<br />
This pose strengthens the quads,<br />
hamstrings, and glutes to ensure your<br />
knees are properly supported: Stand tall<br />
with your feet together and your spine<br />
tall and straight. Bring your arms above<br />
your head. Bend at the knees, sitting into<br />
your hips and heels. Keep your arms, back<br />
and neck straight as you lift your torso<br />
away from your thighs. Hold for a few<br />
breaths, sitting deeper into your hips with<br />
every exhale.<br />
RECLINING BOUND ANGLE POSE<br />
This restorative pose opens up<br />
your hips, groin, and thighs to relieve some<br />
of the tension in your knees: Lie down on<br />
your back and bring the soles of your feet<br />
together, dropping your knees to the side,<br />
opening your thighs and hips. Bring your<br />
arms out to your sides and open up your<br />
chest. Close your eyes, breathe deeply,<br />
and stay here for 2 minutes.<br />
By following the yoga knee pain treatment<br />
above, your knee joints will be as smooth<br />
and strong as when you were a child. These<br />
knee pain treatments will stretch tight<br />
muscles and strengthen your joints and<br />
ligaments. You’ll feel more flexible, stronger,<br />
and pain-free. Make sure to stay hydrated,<br />
eat plenty of turmeric, and maintain<br />
a healthy weight to keep your knees in<br />
tip-top shape!<br />
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53
7 Imp ortant Health Benefits Of<br />
NATURAL COCOA AND<br />
DARK CHOCOLATE<br />
by<br />
Ralph Dozier<br />
Follow Us:<br />
Made from the seed of the cocoa tree, dark chocolate is one of the best sources<br />
of antioxidants on the planet. Find out more of its health benefits here!<br />
Most of the time, we<br />
eat certain foods<br />
without knowing<br />
their health benefits.<br />
Chocolate is a<br />
food that almost everyone likes.<br />
Most of us tuck some chocolates<br />
in the back of our cabinets for<br />
an emergency use. The latest research<br />
has revealed that chocolate<br />
makes our bodies happy<br />
and is downright good for us.<br />
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| <strong>January</strong> <strong>2018</strong>
Joint pain is a very common problem with many possible causes - usually due to arthritis. Find out here the<br />
top herbs that can help alleviate joint pain.<br />
<br />
CLICK HERE TO LEARN MORE<br />
1<br />
CHOCOLATE HELPS<br />
FIGHT INFLAMMATION<br />
The Louisiana State University conducted<br />
a study to see how our digestive system reacts<br />
to raw cocoa. The study revealed that<br />
some of the antioxidants or flavonoids in<br />
cocoa were directly absorbed by the body.<br />
In fact, flavanol is linked with decreasing<br />
systematic inflammation in the body. This<br />
reduces the tendency of cells to stick to<br />
arteries - which can prevent clotting - a<br />
precursor to heart attacks.<br />
2<br />
IMPROVES CHOLESTEROL LEVELS<br />
The parts left over due to undigested<br />
cocoa are broken down in the colon and<br />
fermented. The fiber contained chemicals<br />
resulting from the process could improve<br />
the cholesterol levels in the blood.<br />
The microorganisms in cocoa or probiotics<br />
helped decrease the actions of potentially<br />
toxic microbes at the same time.<br />
3<br />
REDUCES INSULIN RESISTANCE<br />
A study was conducted at Virginia<br />
Tech. In this study, mice were fed a highfat<br />
diet for twelve weeks. These mice were<br />
given a cocoa supplement at the same<br />
time. The results of the study revealed<br />
that the mice had gained less weight and<br />
experienced less insulin resistance compared<br />
to the mice that had the same diet<br />
without the cocoa supplement. The results<br />
prove that cocoa acts in the body in<br />
two ways. First, it reduces inflammation<br />
due to the antioxidant effects. Second,<br />
the body beneficially reacts to the indigestible<br />
components of cocoa.<br />
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4<br />
ANTIOXIDANT EFFECTS<br />
Chocolates are helpful in spreading happiness throughout the body - from the<br />
mouth to the stomach and then into the intestines and blood. Dark chocolate has a higher<br />
flavonoid content of more than 70%. Unsweetened cocoa powder can be added to<br />
any drink to provide a rich flavor and antioxidant benefits. In fact, you can try cocoa on<br />
roasted potatoes or in a smoothie.<br />
5<br />
STIMULATING BLOOD FLOW<br />
Even five grams of chocolate a day<br />
can stimulate the blood flow to your body.<br />
Also, flavanols included in chocolate are<br />
ideal for your heart health. It improves<br />
blood flow to the brain and heart and lowers<br />
blood pressure in the process.<br />
6<br />
IMPROVING BRAIN FUNCTIONS<br />
Dark chocolate is proven to improve<br />
the functions of your brain. There was a<br />
five-day study conducted on healthy volun-<br />
teers. They were given high-flavanol cocoa<br />
for five days. The study showed that dark<br />
chocolate improved the blood flow to the<br />
brain. In fact, cocoa powder is helpful to<br />
improve the cognitive functions of elderly<br />
individuals with mental impairments. It<br />
helps improve verbal fluency and certain<br />
risk factors for disease. On the other hand,<br />
cocoa contains stimulant substances such<br />
as theobromine and caffeine. This is one<br />
of the key reasons why cocoa improves<br />
short-term brain functions.<br />
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7<br />
CURBING SUGAR CRAVINGS<br />
Quality dark chocolate is important to<br />
control unnecessary sugar cravings. Now you<br />
have the chances of satisfying your sweet<br />
tooth with something that is not so sweet.<br />
Although it takes a little getting used to dark<br />
chocolates, chocolates are always chocolates.<br />
The latest studies show that cocoa could<br />
offer numerous health benefits to your<br />
body and mind. It protects your heart from<br />
developing cardiovascular problems over<br />
time. Most of the chocolate products today<br />
are imprinted with the cocoa mass and<br />
flavonol content. The higher is better for<br />
health benefits. Make sure you consider the<br />
amount of sugar added when buying the<br />
best dark chocolate. Artificial flavors and a<br />
lot of sugar will nullify the positive effects of<br />
dark chocolates.<br />
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A 10-PART GUIDE TO<br />
by<br />
Marianne Williams<br />
Follow Us:<br />
TENNIS BALL<br />
JOINT AND MUSCLE PAIN<br />
RELIEF WITH A<br />
The elasticity of a tennis ball provides effective muscle relief to almost every<br />
muscle group. Learn muscle stretching tricks using a tennis ball here.<br />
Anyone who has ever received<br />
a massage from a registered<br />
therapist knows what sweet<br />
relief feels like. Sometimes we<br />
can’t get to a therapist and need<br />
immediate help to relieve muscle tension<br />
and pain. A friend or family member may<br />
mean well but an amateur massage doesn’t<br />
quite compare. It definitely feels good but<br />
rarely gets to the root of the problem for<br />
long-lasting relief.<br />
You can be your own massage therapist with<br />
one simple tool: a tennis ball. The pressure<br />
and texture of a tennis ball are perfect for<br />
self-massage to get right to the restricted<br />
spots, wherever they are. Find out how to<br />
target each ache and pain below!<br />
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61
Yoga is great for stretching the muscles and ligaments that support your knees. This article lists down<br />
15 yoga poses that can help you ease knee pain.<br />
<br />
1<br />
ACHING BACK<br />
According to the American Spinal<br />
Decompression Association, at least 80%<br />
of Americans will experience lower back<br />
pain at some time in their lives. Pain can<br />
be caused by any number of factors; knowing<br />
the cause will help to take steps to correct<br />
it. The following is a simple stretch to<br />
loosen muscles and ease restriction.<br />
Here's how to do it: Lie on your back on the<br />
floor. Place 2 tennis balls under your lower<br />
back between the bottom of your ribcage<br />
and your sacrum. Ease pressure when rolling<br />
over the spine. Move your pelvis from<br />
side to side, rolling the balls across your<br />
lower back; slow down the movement over<br />
particularly tender spots. Continue for up<br />
to 5 minutes while taking deep breaths.<br />
2<br />
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CONSTRICTED CHEST<br />
Poor posture, holding a phone between<br />
your head and shoulder, or over-exertion can<br />
cause pectoral muscles to tighten. From simple<br />
tenderness to difficulty breathing, your<br />
chest houses organs you need to protect. The<br />
following exercise will stretch and loosen pectoral<br />
muscles.<br />
Here's how to do it: Stand in front of a wall<br />
or flat door and place a tennis ball just below<br />
your collarbone. Press your chest into the ball.<br />
Shift your weight from side to side, up and<br />
down, rolling the ball along your upper chest<br />
muscles for 1 minute. Stop, stretch your neck<br />
and arm, and then repeat on the other side.<br />
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3<br />
SORE FEET<br />
Many people suffer from sore feet<br />
due to standing for long periods, fallen<br />
arches, athletic injury, bad posture, or<br />
shoes that don’t fit properly. An awful lot<br />
of weight rests on your feet so you can’t<br />
blame them for getting sore. Plantar fasciitis<br />
can also occur when the fascia (connective<br />
tissue) that connects the heel to the<br />
toes become inflamed.<br />
Here's how to do it: Place a tennis ball under<br />
one foot (it may help to balance with<br />
your hand on a chair, table, or wall). Allow<br />
your weight to rest on the ball, and<br />
then roll it back and forth slowly from<br />
heel to toe. Continue for one minute, then<br />
switch feet.<br />
4<br />
HURTING HANDS<br />
We do so much with our hands without<br />
thinking about it. We don’t even consciously<br />
notice until there’s pain. Household activities,<br />
heavy lifting, writing, gardening, typing,<br />
knitting, and racket sports can put strain on<br />
the many entwined muscles, tendons, and<br />
fascia of the hand. Flexor muscles attached<br />
the hand to the forearm can send shooting<br />
pain up to the shoulder and neck if strained.<br />
How to do it: On a table no higher than<br />
your shoulder, place your hand on a tennis<br />
ball. Place the other hand on top to<br />
add pressure. Press steadily down on the<br />
ball with all your weight for 1 minute for<br />
initial tension release. Roll the ball in all<br />
directions under your hand to stretch all<br />
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the muscles and tendons, keeping up the<br />
pressure. Continue for 3 minutes, then<br />
switch hands.<br />
5<br />
HULA HIPS<br />
Sitting too long, high-impact aerobic<br />
exercise, and non-supportive shoes can<br />
contribute to hip pain. Hip joints hold together<br />
muscles and tendons of the back,<br />
legs, pelvis, and buttocks and withstand<br />
a lot of movement and strain. Tension released<br />
from the muscles surrounding the<br />
hips will be felt everywhere in the lower<br />
half of your body.<br />
How to do it: Lie on one side on the floor.<br />
Then, place a tennis ball between your hip<br />
and the floor. Roll slowly over the ball in<br />
circles 12 times, then switch sides.<br />
6<br />
KILLER KNEES<br />
Joints are especially susceptible to<br />
injury and pain because of the movement<br />
they are called upon constantly. Sitting or<br />
standing in one position too long can also<br />
cause strain. Age, too, can result in weakened<br />
joints. Maintaining muscle strength<br />
surrounding the knees will take some of<br />
the pressure off the joint. The following<br />
stretch will reach into the knee joint capsule<br />
where all the tendons, muscles, and<br />
nerves converge.<br />
How to do it: Sit with a straight back in<br />
a firm chair with feet flat on the floor.<br />
Place a tennis ball behind one knee toward<br />
the outer part of the joint. Squeeze<br />
and release the muscles around the tennis<br />
ball 10 times then switch legs.<br />
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7<br />
NASTY NECK<br />
Second only to back pain, neck pain is extremely common. Posture, insufficient<br />
support from your bed or pillow, bad shoes, and huddling over a radiant screen contribute<br />
to a sore neck. Constriction here can cause headaches and back, leg, and arm pain.<br />
The stretch below releases the suboccipital and erector muscles of your neck and is especially<br />
soothing before going to sleep.<br />
How to do it: Lie face up on the floor, and then place 2 tennis balls on either side of the<br />
spine at the base of your neck. Nod your head up and down, with the weight of your<br />
head and upper back applying pressure against the balls - continue slowly for 1 minute.<br />
Now move your head from side to side for 1 minute. Stop and turn your head to 1 side<br />
and pause to nod up and down, then lowly turn your head to the other side and repeat.<br />
Continue alternating sides and nodding for 2 minutes.<br />
8<br />
POOR POSTURE<br />
The way we sit, stand, and walk affects<br />
every muscle in the body. The effects<br />
of bad posture can cause pain and even<br />
difficulty breathing. Becoming mindful<br />
of the position of your body, keeping the<br />
legs in alignment and the back straight will<br />
help to prevent discomfort and muscle restriction.<br />
Release tight muscles with the<br />
exercise below.<br />
How to do it: Lie face up on a mat or smooth<br />
rug on the floor, then place a tennis ball<br />
on each side of your upper back just below<br />
where your neck attaches. Place the<br />
palms of your hands behind your head in a<br />
sit-up position and raise your head off the<br />
floor. Lower your chin toward your chest,<br />
and then lift your hips off the floor so your<br />
body weight rests on the tennis balls. Slowly<br />
shift your weight so the balls roll up and<br />
down to relax the muscles on either side of<br />
your spine. Breathe deeply while stretching<br />
and continue for up to 4 minutes.<br />
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9<br />
STIFF SHOULDERS<br />
The rotator cuff is the group<br />
of muscles and tendons that allows<br />
your shoulder to move up<br />
and down, side to side, and in<br />
circles. It is the place that stabilizes<br />
where the humerus meets<br />
the scapula and joins to the torso.<br />
The following exercise will<br />
stretch the muscles and tendons<br />
surrounding the cuff.<br />
How to do it: Lie face up on the<br />
floor. Place a tennis ball under<br />
your scapula (shoulder blade).<br />
Allow your weight to rest on<br />
the ball. Move your upper torso<br />
over the ball in the vicinity of the<br />
shoulder to release tension and<br />
ease tenderness.<br />
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TENDER THIGHS<br />
The iliotibial (IT) band is a ligament<br />
that connects the knee to the upper<br />
leg. Strain due to sitting in one position<br />
for an extended period (one extreme) to<br />
overuse while running or cycling (the other<br />
extreme) can cause tightness and discomfort<br />
while the surrounding muscles<br />
get stuck to the ligament or strain from<br />
being overtaxed. Pain can occur at the<br />
knee, the hip, or anywhere in between.<br />
Use 2 tennis balls to loosen the muscles<br />
from the ligament and get everything<br />
moving again.<br />
How to do it: Sit in a firm chair with feet<br />
flat on the floor, then hold a tennis ball<br />
in each hand and place both on the outer<br />
side of the troubled thigh. Slowly bend<br />
your knee up and back, rolling the balls<br />
along the side of the thigh where the muscle<br />
meets the tendon; you’ll feel where<br />
that is — it’s the sorest part of the tight<br />
muscles. Repeat 30 times or as many as<br />
is comfortable. Next, with foot flat on the<br />
floor, move your thigh from side to side,<br />
allowing the balls to roll along the quadriceps.<br />
Repeat as many times as is comfortable,<br />
then switch legs if necessary.<br />
Who knew a fuzzy little ball could bring<br />
so much relief? The elasticity of a tennis<br />
ball provides effective muscle relief<br />
to almost every muscle group. Although<br />
there are many practices you can assume<br />
to prevent pain in certain areas, these<br />
tennis ball massages provide a quick and<br />
successful fix for sore muscles.<br />
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4 BENEFITS OF<br />
GINGER<br />
WATER<br />
YOU CAN BE<br />
SURE ABOUT<br />
by<br />
Ralph Dozier<br />
Follow Us:<br />
Ginger water, also known as ginger tea, is<br />
one way to enjoy the benefits of ginger.<br />
Learn more about how ginger water can help<br />
you in losing weight.<br />
Just like many other<br />
herbs and pieces,<br />
ginger is one<br />
that is well-known<br />
across the planet<br />
for its many advantages in<br />
establishing and maintaining<br />
physical health. It’s often used<br />
in tea, but no matter how it’s<br />
used, ginger is often called a<br />
superfood because it’s highly<br />
effective in relieving symptoms<br />
of cold and flu or even<br />
soothing digestive ailments.<br />
One more advantage that a few<br />
folks know is that ginger helps<br />
out with weight loss. Keep<br />
reading to learn 4 benefits of<br />
ginger in terms of weight loss.<br />
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There are many potential causes for knee joint pain. Luckily, there are natural remedies to reduce<br />
inflammation and ease the pain. Read on to learn more!<br />
<br />
CLICK HERE TO LEARN MORE<br />
1<br />
GIVE YOUR BODY HELP<br />
IN STABILIZING BLOOD<br />
SUGAR LEVELS<br />
Your body has to have blood sugar levels<br />
in a normal range in order to burn fat.<br />
Levels too low means fat gets stored. Levels<br />
that are likewise too high set things<br />
up for an energy crash, where you wind<br />
up craving sugars in junk food. Research<br />
has shown that just one-quarter teaspoon<br />
of ginger can help the body regulate its<br />
blood sugar levels.<br />
2<br />
REDUCE YOUR CORTISOL<br />
Ginger can suppress cortisol, which<br />
is a stress hormone. That’s critical because<br />
chronic stress makes cortisol levels rise<br />
dangerously high. It’s at that point that the<br />
human body starts stuffing its individual<br />
cells with fat. That’s one reason why heavily<br />
stressed people have a difficult time<br />
losing their belly fat, as well as why they<br />
easily put it on in the first place.<br />
3<br />
SUPPRESS YOUR<br />
APPETITE NATURALLY<br />
Ginger helps you feel satiated and full,<br />
which means you wind up eating less food.<br />
That helps you lose weight. Ginger isn’t<br />
technically calorie-free, but it’s very close.<br />
Fortunately, it’s work as a natural suppressant<br />
of appetite has no known side effects.<br />
A 2012 study published in a journal titled<br />
Metabolism showed that hot ginger beverages<br />
consumed following a meal with 2<br />
grams of a powderized ginger helped reduce<br />
feelings of eventual hunger for as<br />
long as 6 hours after the fact.<br />
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4<br />
A GREAT AID TO DIGESTIONh<br />
Ginger was a go-to root for centuries<br />
for anyone suffering a broad spectrum<br />
of gastrointestinal distress. Many<br />
researchers think that the compounds in<br />
ginger stimulate the secretions of the digestive<br />
tract, boost the tone of intestinal<br />
muscles, and even help move food<br />
along the entire gastrointestinal tract.<br />
That’s all very helpful since poor digestion<br />
means you can wind up accumulating<br />
‘waste’ which bloats you and increases<br />
your weight. Excess waste builds up toxins<br />
which trigger inflammation and many<br />
other problems with a person’s health.<br />
Ginger water is an easy way to enjoy these<br />
4 health benefits from this superfood. Boil<br />
a cup and a half of water while you cut up<br />
some pieces of ginger, before adding them<br />
into the water. Simmer the liquid for around<br />
20 minutes. You can drink your ginger water<br />
early in the day before you eat breakfast,<br />
but you need to make fresh ginger water<br />
each day to get the most benefits and avoid<br />
staleness issues. However, you can carry<br />
that day’s ginger water anywhere in a thermos,<br />
sipping it as you go about your life.<br />
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| <strong>January</strong> <strong>2018</strong>
5 BIG<br />
ADVANTAGES<br />
OF WORKING OUT IN THE<br />
MORNING<br />
HOURS<br />
by<br />
Marianne Williams<br />
Exercising early in the morning, though hard at first, offers many benefits both<br />
to your health and to your daily schedule. Learn more from here!<br />
Not everyone likes the idea of<br />
getting up early in the morning<br />
before the sun even starts<br />
to rise, especially for exercising<br />
purposes. However, there are<br />
quite a few advantages that come along with<br />
Follow Us:<br />
waking up earlier so that you can get in some<br />
extra exercise. If you’re not too thrilled with<br />
the idea of getting up an hour or two earlier,<br />
you may want to continue reading to find<br />
out about the many advantages associated<br />
with an early morning exercise routine.<br />
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77
You don’t have to go to the gym for some serious sweat; effective, calorie-burning cardio routines can<br />
be done right in your own home. Check it out here!<br />
<br />
1<br />
YOU CAN GET INTO<br />
A BETTER ROUTINE<br />
One of the main problems people have<br />
when it comes to working out is that they<br />
feel like they simply don’t have enough time<br />
to exercise between all the other things<br />
they need to do each day. It may be difficult<br />
if you’re a parent and you work long<br />
hours or even like to spend time with your<br />
CLICK HERE TO LEARN MORE<br />
friends outside of work. If you decide to<br />
exercise early in the morning before your<br />
day even gets started, you won’t have to<br />
worry about not having time to work out.<br />
You won’t have to worry about being too<br />
tired to start exercising. Most people who<br />
choose to exercise in the morning tend to<br />
get into a better routine than those who<br />
exercise at other times.<br />
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2<br />
YOU’LL START TO IMPROVE<br />
YOUR OVERALL HEALTH<br />
The whole purpose of getting into an exercising<br />
routine is to become healthier.<br />
The good news is that exercising in the<br />
morning is even better for your heart.<br />
You may be wondering how it even makes<br />
a difference. Your body gets up after a<br />
certain period of time because you start<br />
to feel adrenaline. When you’re working<br />
out, you’re getting that added sense of<br />
adrenaline that is naturally good for your<br />
heart and naturally beneficial for you.<br />
If you’ve been diagnosed with a heart<br />
condition, make sure to contact your<br />
physician before you start exercising.<br />
Although working out in the morning is<br />
beneficial for most people, it could cause<br />
some discomfort for those with heart<br />
conditions. You’ll need to make sure it’s<br />
safe for you to exercise in the morning<br />
due to any pre-existing heart conditions<br />
you might have.<br />
3<br />
YOU’LL BE ABLE TO FOCUS A LOT BETTER<br />
Most people don’t realize the significant impact exercise has on the brain. After a<br />
refreshing workout, you may feel focused and ready to take on all the different tasks you<br />
must handle during the day. When you decide to workout in the morning, you get to take<br />
advantage of the boost that exercise gives your brain, and you’ll be able to use it to be<br />
more productive.<br />
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4<br />
IT MAKES WEIGHT<br />
LOSS A BIT EASIER<br />
If you’ve been trying to lose weight, working<br />
out in the morning could help you<br />
shed a few additional pounds. Since you’re<br />
working out on an empty stomach, you’re<br />
burning calories that you haven’t even consumed<br />
for the day, giving you a fresh start.<br />
While you’re exercising, you may be able<br />
to burn extra calories at a faster pace. And,<br />
if you’re burning more calories, you’ll be<br />
able to lose more weight in the long run.<br />
5<br />
IT WILL MAKE YOU FEEL GOOD<br />
Did you know that when you work<br />
out, your releasing endorphins that can<br />
naturally make you feel better and put you<br />
in a better mood? Getting in some exercise<br />
before the day begins could potentially give<br />
you the natural energy your body needs.<br />
If you’re trying to stick with an exercising<br />
routine, working out in the morning is your<br />
best bet. Not only can it give you an energy<br />
boost and help you stay focused, but<br />
it could help you lose even more weight.<br />
There are lots of advantages that come<br />
along with an early morning exercise routine.<br />
Although it may take some time for<br />
you to get used to getting up earlier, it’s<br />
something that will benefit you in tons of<br />
different ways.<br />
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83
5 Ingredients That Can Help You With<br />
YOUR KNEE JOINT PAIN<br />
by<br />
Ralph Dozier<br />
Follow Us:<br />
There are many potential causes for knee joint pain. Luckily, there are natural<br />
remedies to reduce inflammation and ease the pain. Read on to learn more!<br />
Our bodies depreciate as we grow older each year. Especially our<br />
joints, which pressure is constantly applied as they are responsible<br />
for our ability to move. Joints connect our bones through cartilage,<br />
tendons, ligaments, and the muscles that surround the bones.<br />
The largest joint in the human body is found in our knees. It supports<br />
the weight of the whole upper body and allows us to move our lower body. And because<br />
of the great amount of stress that knee joints experience, the cartilage that<br />
forms the knee joint can weaken in time. The knee capsule has fluid sacs that keep<br />
the joint greased and lubricated for it to successfully move and fulfill its function.<br />
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Ginger water, also known as ginger tea, is one way to enjoy the benefits of ginger. Learn more about how<br />
ginger water can help you in losing weight.<br />
<br />
CLICK HERE TO LEARN MORE<br />
If the knee becomes injured, these sacs<br />
have the possibility to become sore<br />
and irritated, which results in bursitis.<br />
Knee joint pain can come from different<br />
illnesses and ailments such as<br />
bursitis, immuno-inflammatory conditions,<br />
injury or over-use, infection,<br />
gout, tendonitis, rheumatoid.<br />
Good news is, there are natural remedies<br />
that can help alleviate knee joint pain<br />
that you can easily whip up at home. In<br />
this article, we are going to tell you about<br />
a knee joint pain relieving rub that you<br />
can do in under 5 minutes. It has analgesics<br />
and anti-inflammatories that can are<br />
effective in pain relieving. Here are the<br />
ingredients in detail:<br />
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85
1 CAYENNE<br />
Cayenne is a famous herb for pain<br />
relief that has been used by Native Americans<br />
ever since its discovery. It contains<br />
capsaicin, which is a phytochemical<br />
that is responsible for the pain-relieving<br />
components in this spicy pepper.<br />
Capsaicin has the ability to block chemical<br />
pain transmitter before it reaches<br />
the brain, which is called “substance<br />
P”. When applied directly to the skin, it<br />
stops the fibers that stimulate pain reactions<br />
as soon as it penetrates the<br />
skin. It interrupts the natural response<br />
of the body to feel pain by stopping the<br />
nerves fibers to transmit the feeling of<br />
pain in the brain. It also terminates the<br />
pain to reach other areas of your body.<br />
Studies show that a single 1-hour application<br />
of 8% concentration of a capsaicin<br />
patch can alleviate pain for up to 12<br />
weeks. It has also been founded that capsaicin<br />
can be used for treating skin conditions<br />
such as eczema and psoriasis at it<br />
has anti-inflammatory abilities. With this<br />
superb component found in Cayenne,<br />
Cayenne holds an effective power to relieve<br />
inflammation that can be ingested<br />
or applied directly to the painful area.<br />
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2<br />
APPLE CIDER VINEGAR<br />
Aside from its other health benefits, apple cider vinegar (ACV) has long known<br />
to be an effective ingredient to relieve stiffness in the joints. One component present<br />
in ACV that aids in joint relief is acetic acid, which separates acid crystals that form in<br />
between the joints. As soon as ACV penetrates the skin, acetic acid gives instant relief for<br />
tendonitis and other inflammation in the joints. Added to its pain relief abilities, ACV can<br />
help strengthen bones as it contains calcium, potassium, magnesium, and phosphorous.<br />
3 GINGER<br />
Ginger is known to be a good plant<br />
to help strengthen the immune system because<br />
of its phytochemical components<br />
that aid in inflammation. Due to a recent<br />
study, people who suffer from osteoarthritis<br />
(OA) who applied ginger directly on<br />
their joints on a daily basis experienced<br />
relief for 24 weeks after a week of daily<br />
application. The study concluded that ginger<br />
treatments increased the quality of life<br />
satisfaction in pain, physical function, and<br />
health in people who suffered from OA.<br />
The alternative and risk-free use of organic<br />
ginger as pain medication proved to be<br />
effective compared to invasive treatments,<br />
surgery, and conventional medication.<br />
4<br />
OLIVE OIL<br />
Olive oil is a wonderful ingredient<br />
that moisturizes the skin while possessing<br />
the power to stop inflammation. Supplements<br />
that contain olive oil has proven to<br />
reduce oxidative stress that people with<br />
rheumatoid arthritis go through. In a recent<br />
study conducted, it has been found<br />
that fish oil and olive oil work wonders in<br />
reducing joint pain, morning stiffness, and<br />
increase handgrip strength in people who<br />
suffer from rheumatoid arthritis.<br />
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5<br />
DIY NATURAL RUB<br />
FOR KNEE JOINT PAIN<br />
Applying this paste directly to any joint<br />
can help relieve joint pain and reduce<br />
swelling. You can experiment with the<br />
measurements of the mixture of the<br />
pain rub, one that would best suit your<br />
needs. You can try mixing a balance of<br />
ACV and olive oil, the oil can lessen the<br />
intensity of ACV. Any of these ingredients<br />
will aid in reducing inflammation if<br />
you choose to ingest them. However, remember<br />
that cayenne can cause fabric<br />
stains so keep a napkin around when you<br />
decide to eat the above ingredients as is.<br />
Ingredients: Two tablespoons cayenne<br />
pepper powder. One cup raw of unfiltered<br />
apple cider vinegar OR warm<br />
1/2 cup extra-virgin cold-pressed olive<br />
oil. Grated one-half inch ginger<br />
Directions: Mix the apple cider and warm<br />
olive oil together and add the grated ginger<br />
and cayenne paper; continuously stir until<br />
you get into a paste consistency. Apply and<br />
leave the paste directly on the affected area<br />
for 20 minutes twice a day. Rinse the application<br />
with warm water and pat dry. Refrigerate<br />
the leftovers of the rub. During reapplication,<br />
stir the rub before application.<br />
Sore joints are something you should take<br />
seriously. Natural home remedies can help<br />
fight against these inevitable joint pains<br />
that are caused by aging. The recipe above<br />
can help prevent and relieve pain during<br />
these painful joint conditions.<br />
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3 TRUTHS YOU SHOULD<br />
BE AWARE OF ABOUT<br />
NIGHT<br />
EATING<br />
AND<br />
FAT<br />
LOSS<br />
by<br />
Marianne Williams<br />
Follow Us:<br />
Contrary to common belief, eating late at night does not cause you to gain<br />
weight. Read on for more info about late night eating and losing/gaining weight.<br />
American have believed for<br />
many decades that eating<br />
food late at night is not good<br />
for you. However, if you try<br />
to find out exactly why eating<br />
late at night is not good, you probably will<br />
not find anything substantive. People that<br />
think that late night eating is bad for you<br />
believe so for the following reasons: metabolism<br />
usually slows down late at night<br />
and all the energy is directed towards<br />
digestion meaning that you will not sleep<br />
well, and the body does not require any<br />
calories at night, which means that they<br />
are converted into fat. The truth is that<br />
such beliefs are simply not true - at least<br />
not true enough to have any substantial<br />
validity. Mayo Clinic advises that you<br />
stop eating at least 2 hours before going<br />
to bed, but you don’t need to cut night<br />
time snacking from your life if you wish<br />
to lose weight.<br />
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Research shows that regularly exercising for extended periods of time could do more harm than<br />
good, especially to your heart. Read on to learn more!<br />
<br />
1<br />
HOW DID LATE NIGHT EATING<br />
GET SUCH A BAD REPUTATION?<br />
The popular belief that it is wrong to eat<br />
before going to bed comes from Adelle Davis,<br />
a 1970’s dietician that famously wrote<br />
about eating breakfast like a king, lunch<br />
like a prince, and dinner like a pauper. This<br />
is something that you probably heard a<br />
lot when growing up. You probably even<br />
CLICK HERE TO LEARN MORE<br />
advise your children to follow this basic<br />
rule of thumb. It might not necessarily<br />
be bad advice, but it is definitely not the<br />
only way you can approach meal scheduling<br />
and portioning. A common and natural<br />
eating pattern exists in the world of mammals<br />
and you are probably already familiar<br />
with it. However, you might not have considered<br />
whether it applies to you.<br />
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2<br />
LATE NIGHT EATING VS.<br />
THE NATURAL ORDER<br />
How do you feel when you eat a large<br />
meal? Satisfied? Check. Hunger for more?<br />
Obviously not. Sleepy? Probably. Yes! We<br />
acknowledge the rest of the post-meal<br />
feelings as being valid, but for whatever<br />
reason we have believed the myth that eating<br />
should not make us feel sleepy. Why?<br />
The truth is that nothing is further from<br />
the truth. Feeling sleepy after eating is<br />
completely normal and not something<br />
bad. Just about every mammal feels this<br />
way especially after having a large meal.<br />
Why would it be different for humans?<br />
The reason is that dieticians simply<br />
confused cause and effect. Dieticians<br />
came to the conclusion that late night<br />
diners were gaining so much weight<br />
because of their habit of eating before<br />
going to bed. However, this is not<br />
the problem.<br />
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3<br />
THE REAL CULPRIT<br />
WITH NIGHT SNACKING<br />
The problem is that most of the people<br />
that eat late at night usually overeat. Overeating<br />
irrespective of the time of day or<br />
your sleeping habits is never a good thing.<br />
When you overeat especially late at night,<br />
you will obviously gain weight. However,<br />
you will still gain the same amount of<br />
weight if you overeat at 6 in the morning.<br />
It doesn’t matter the time of day that you<br />
eat. It is what you eat and how much you<br />
eat as well as how much physical activity<br />
you engage in during the day that will determine<br />
whether you will maintain, gain,<br />
or lose weight. The focus should thus not<br />
be on the time of day. Your focus should<br />
be on the portions. Late night eating does<br />
not lead to weight gain, but if you eat too<br />
much at night you will.<br />
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6 STEPS TO A QUICK<br />
AT-HOME CARDIO<br />
W orkout<br />
by<br />
Ralph Dozier<br />
Do you really<br />
think that you<br />
need to pour<br />
half of your<br />
money into a<br />
golden gym membership<br />
just to get a great, solid<br />
workout in? Well, think<br />
again. You can get in a<br />
full circuit workout using<br />
just your body’s weight<br />
which will strengthen your<br />
muscles and boost your<br />
heart rate. Here is a guide<br />
to a fat-blasting workout<br />
which will prove to be<br />
a worthwhile challenge!<br />
Instead of going to the<br />
gym, do this circuit about<br />
four times a week. Every<br />
exercise must be done one<br />
after the other with each<br />
set being done one after<br />
the other. After doing all<br />
six of the exercises, break<br />
for a minute and then head<br />
back in from the beginning.<br />
You should work the<br />
circuit completely three<br />
times in total.<br />
Follow Us:<br />
You don’t have to go to the gym for some serious sweat; effective, calorieburning<br />
cardio routines can be done right in your own home. Check it out here!<br />
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Kale is so bursting with vitamins and minerals that it’s considered a super food. Eat more of this leafy green in<br />
these easy recipes provided here.<br />
<br />
CLICK HERE TO LEARN MORE<br />
1<br />
12 SQUAT THRUST<br />
PUSH UP PLANKS<br />
Go into a squatting position and thrust<br />
your legs out to finish in a push up, hold<br />
this for a second and then lower yourself<br />
to a plank position. Hold this for another<br />
second. Return to the squat position. Repeat<br />
12 times to complete the full set.<br />
2<br />
10 CARIOCA DRILLS<br />
Put your feet shoulder-width apart<br />
and quickly cross your left foot in front<br />
of your right foot, then contort your<br />
hips and kick the right foot behind you.<br />
Do this same motion with your right<br />
foot over left. Do this ten times. Repeat<br />
this at a brisk pace like you are<br />
running in place.<br />
3<br />
20 FIGURE-EIGHT LUNGES<br />
This is a variation on lunges that involves<br />
more twisting to tone the abdominals.<br />
Sink into a lunge on your knee and hold out<br />
your arms, then twist them to your front leg’s<br />
side. Step back into the starting position and<br />
pull your arms back across your body diagonally<br />
and raise them over your head. When<br />
you switch your feet, switch the direction of<br />
the arms so you make a figure eight.<br />
4<br />
20 TIMES JACK IN AND OUT<br />
Jumping jacks are a lot harder now.<br />
Imagine doing a regular jumping jack but<br />
when your arms and legs are out you get<br />
into a squat with a wide stance. Jump out<br />
of the squat and clap your hands over your<br />
head to finish your Jack in and Out.<br />
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5<br />
10 CROSS-BODY CLIMBERS<br />
If you can do a mountain climber then this one is easy. From a plank, pull each<br />
knee up to the chest, one at a time, as if you are running in place but horizontally. This<br />
exercise boosts your movements because instead of keeping the knees placed in balance<br />
in your body’s middle while extended, you are swinging them 45 degrees to the side and<br />
targeting your obliques.<br />
6<br />
5 BURPEE-PUSH-UP-BROAD JUMPS<br />
Do this by standing with feet apart<br />
and then gently bend with your knees while<br />
letting your palms fall before you. Now, as<br />
you stay bent at the waist, kick the legs out.<br />
Now perform a pushup. Then, bring your<br />
feet in and leap forward as best as possible,<br />
while thrusting your arms forward for propulsion.<br />
Land with feet together and then<br />
perform your next rep of these broad jumps.<br />
If your schedule is nuts or the weather has<br />
you stuck indoors, use this guide to get a<br />
full cardio workout in at home. It can be an<br />
effective calorie burning routine for something<br />
that you can do easily at home to save<br />
time. This is a no-equipment cardio workout,<br />
so try it and let us know how you like it!<br />
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4 TIPS FOR MAKING A<br />
DIY WARMING RUB FOR<br />
SORE MUSCLES<br />
by<br />
Marianne Williams<br />
If you have been bench pressing<br />
two-year-old kids while<br />
they fling onto you when<br />
reading a book or lifting cars<br />
to save trapped kittens, we<br />
have the perfect solution for you. Here is<br />
a homemade rub that soothes achy muscles,<br />
arthritis pain, menstrual cramps,<br />
nerve pains, shingles, and more. The<br />
best part of this recipe is most of its ingredients<br />
could be found in your kitchen<br />
right now.<br />
Follow Us:<br />
Soothe sore muscles with an all-natural rub that gently warms and releases muscle<br />
tension. This article will show you how to make your own DIY warming rub.<br />
1<br />
CAYENNE POWDER<br />
The main component of cayenne powder<br />
is capsaicin. It helps reduce the amount<br />
of Substance-P which is a chemical that is responsible<br />
for pain transmission in the body.<br />
Pain is not a bad thing since it communicates<br />
to us that we need to slow down and give the<br />
body some time to heal. But pain can affect<br />
you unnecessarily most of the time. On the<br />
other hand, cayenne stimulates blood circulation<br />
to the affected area which can help<br />
speed up the healing process.<br />
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One of the biggest disadvantages of eating carbs is that they can easily be stored as fat. Find out here<br />
how to avoid storing your carbs as fat!<br />
<br />
2<br />
GINGER ROOT POWDER<br />
A recent study at the Institute of Pharmacology<br />
and Toxicology in Milan revealed<br />
that ginger root is effective as a topical anti-inflammatory<br />
agent. The results of the<br />
study were published in the “Planta Medica”<br />
- which showed that the paste of ginger<br />
root extract helped reduce inflammation in<br />
mice. It also has the potential to penetrate<br />
human skin. The authors concluded that a<br />
topical application of ginger root can improve<br />
pain and swell in humans.<br />
3<br />
CLICK HERE TO LEARN MORE<br />
ESSENTIAL OILS<br />
Peppermint oil is a natural painkiller<br />
and relaxant. Clove oil is another<br />
painkiller that contains eugenol. Eucalyptus<br />
has also used to soothe sore<br />
muscles from ancient times. You can<br />
use cocoa butter and coconut oil as the<br />
base of your balm. Don’t use water if<br />
you want to extend the shelf life of this<br />
balm. Non-GMO cornstarch or arrowroot<br />
can be used to reduce the oily texture of<br />
the recipe.<br />
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4<br />
HOW TO MAKE THE<br />
DIY WARMING RUB<br />
Here are the ingredients for the warming<br />
rub: 1 1/4 cup of grated cocoa butter, 1/2<br />
cup of coconut oil, two tablespoons of cayenne<br />
pepper powder, 15 drops of peppermint<br />
oil, 2 teaspoons of ginger powder, 15<br />
drops of eucalyptus oil, 8 drops of clove<br />
oil, and 1 teaspoon of non-GMO cornstarch<br />
or arrowroot powder. Make sure you omit<br />
the peppermint oil if using the balm on<br />
children below five years. Since clove oil<br />
is used for teething products made for babies<br />
- it is okay for kids. But you may consider<br />
cutting the clove oil in half based<br />
on the feedback you get from children.<br />
Here is how to prepare the warming rub:<br />
Take a double boiler and place the cayenne<br />
powder, ginger powder, coconut oil and<br />
gently warm it. Don’t allow the mixture to<br />
get hot since the smell of cayenne powder<br />
will fill the room and make you cough. Stir<br />
the mixture once it is slightly warm and turn<br />
off the burner. Allow the mixture to sit for<br />
1/2 an hour and repeat the process once<br />
again. Do this several times for at least<br />
two hours in total. Then remove it from the<br />
heat completely. Keep the oil overnight to<br />
infuse. Move to the next step after that.<br />
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Place the mixture in the freezer so that it<br />
becomes nice and cold. Use an old T-shirt<br />
or a cheesecloth and strain the mixture<br />
over a measuring cup. Once you strain<br />
out the spices, make sure to add more<br />
coconut oil so that the final mixture becomes<br />
about 1/2 cup. Add the arrowroot<br />
powder and mix it thoroughly. Now place<br />
the mixture in the freezer or fridge until it<br />
becomes semi-solid on top. Don’t let the<br />
mixture harden as it might become very<br />
hard to whip under such circumstances.<br />
Place the infused oil and cocoa butter in<br />
a chilled bowl and add the essential oils.<br />
Mix it with an old-fashioned hand mixer<br />
or a stand mixer to the highest setting.<br />
Store it in an airtight jar - cobalt or amber<br />
is the best. Make sure that you use a<br />
clean jar that is kept out of direct sunlight.<br />
Soothe your tired muscle after a hard<br />
workout or a long day with this all-natural<br />
rub. It gently warms the muscles<br />
and releases muscle tension. The rub is<br />
made with ingredients that are found in<br />
your kitchen. It makes a great massage<br />
lotion. Natural remedies will work with<br />
the body to support its functions in order<br />
to heal faster. They are much more<br />
effective than conventional medicines<br />
that fix the symptoms instead of taking<br />
a holistic approach to your health and<br />
well being.<br />
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6 EASY KALE RECIPES<br />
TO PACK UP ON<br />
NUTRIENTS<br />
by<br />
Ralph Dozier<br />
Follow Us:<br />
Kale is so bursting with vitamins<br />
and minerals that it’s considered<br />
a super food. Eat more of this<br />
leafy green in these easy recipes<br />
provided here.<br />
Did you know kale is one of<br />
the best vegetables to consume?<br />
The reason it’s so good<br />
for you is because it’s packed<br />
with some of the most essential<br />
vitamins and nutrients, such as vitamin<br />
C, iron, and even the fiber you need to<br />
have in your system to avoid bloating and<br />
constipation. Although it’s great for you,<br />
there’s a possibility you’re not sure what<br />
to do with it or how to prepare it in different<br />
ways. There are some simple, healthy,<br />
and nutritious recipes you could consider<br />
trying to prepare at home.<br />
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You don’t have to go to the gym for some serious sweat; effective, calorie-burning cardio routines can be<br />
done right in your own home. Check it out here!<br />
<br />
CLICK HERE TO LEARN MORE<br />
1<br />
SAVORY SOUP WITH KALE<br />
Do you like having a bowl of soup<br />
before dinner? It’s soothing, warm, and<br />
delicious. If so, you should try making the<br />
savory soup using kale as one of the main<br />
ingredients. You could combine a few of<br />
your favorite types of beans, such as black<br />
beans with kale and other vegetables.<br />
Don’t be afraid to throw some chopped<br />
onion, carrots, and even a bit of celery<br />
in the mix. Throw your ingredients in the<br />
slow cooker with a bit of broth and allow<br />
it to cook on low for several hours.<br />
The ingredients blend perfectly together<br />
to create a tasty and healthy soup that<br />
you can eat before dinner or even as<br />
your dinner.<br />
2<br />
LOADED KALE SALAD<br />
Who says you need traditional lettuce<br />
leaves in your salad? If you’re looking<br />
to add more nutrition to your favorite<br />
type of salad, consider replacing the romaine<br />
lettuce with handfuls of kale. You<br />
should chop it up into small pieces before<br />
tossing it with some shredded cabbage,<br />
shredded carrots, and your favorite salad<br />
dressing. It’s the perfect dish to have for<br />
lunch or as a side dish with your dinner.<br />
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3<br />
QUINOA AND KALE BLEND<br />
If you’re trying to feel full faster without overeating, consider making yourself a<br />
side dish consisting of quinoa, kale, and some chopped pieces of cranberries. The quinoa<br />
and kale are both extremely nutritional, but the two of them alone may not have as much<br />
flavor as you’d like. The good news is that adding the cranberries to the mix will give this<br />
side dish the perfect hint of natural sweetness that keeps the dish healthy while giving<br />
it more flavor.<br />
4<br />
LOW-CARB KALE WRAP<br />
If you’re looking for a good way to<br />
enjoy a tasty wrap without consuming too<br />
many carbohydrates and calories, the lowcarb<br />
kale wrap is the perfect choice for you.<br />
Start by pulling out one chicken breast,<br />
seasoning it with some olive oil, pepper,<br />
and garlic powder. After you’ve cooked the<br />
chicken, slice it down and then mix it with<br />
some fresh vegetables or fruits. Pull out<br />
a large kale leaf, set it down on the plate,<br />
throw the chicken and veggies or fruits on<br />
top, and wrap it up before eating it.<br />
5<br />
VEGAN KALE DISH<br />
If you’re following a vegan diet, you<br />
might not eat meat, but you may be willing<br />
to eat tofu. In that case, add some<br />
olive oil to a frying pan, cook up the<br />
seasoned tofu, and then add it to a salad<br />
consisting of fresh baby kale leaves,<br />
minced garlic, and diced sweet potatoes.<br />
It’s a healthy, simple, and flavorful vegan<br />
dish that you’d be able to make in a<br />
short amount of time, which is great if<br />
you’re in a hurry and need something<br />
good to eat.<br />
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6<br />
CRISPY VEGETABLE CHIPS<br />
Although you may be focused on<br />
eating healthier foods, there are times<br />
when you might still have a carving for<br />
the saltiness and crispiness of potato<br />
chips. Instead of giving in and eating<br />
those potato chips, you can make healthier<br />
alternative chips using baked kale.<br />
You’ll need to start the process of making<br />
these chips by tossing chopped pieces<br />
of kale in a bowl with some olive oil,<br />
salt, and any other seasonings you prefer.<br />
Put the pieces of kale on a baking tray,<br />
put the tray in the oven, and then begin<br />
baking the kale chips until they’re as crisp<br />
as you’d like them. You can eat them while<br />
they’re still hot or wait for them to cool<br />
off and then enjoy them as a tasty snack.<br />
Kale is the kind of vegetable you should<br />
make sure you’re consuming because of<br />
all the vitamins and nutrients it has to<br />
offer. It’s low in calories and it even contains<br />
some essential fatty acids. Now that<br />
you know how good it is for you, consider<br />
trying some of these recipes so that you<br />
can enjoy it in different ways.<br />
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TUNE IN<br />
FOR OUR<br />
NEXT<br />
ISSUE!<br />
• HOW TO STRENGTHEN YOUR CORE<br />
AND LOWER BODY<br />
• THOUGHTS ON CALORIES<br />
IN ALCOHOL<br />
• REASONS FOR RAPID WEIGHT GAIN<br />
• EASY EXERCISES FOR BACK FAT AND<br />
UNDERARM FLAB<br />
• STRETCHES TO UN-SLOUCH<br />
YOUR BACK<br />
• A GUIDE TO A BALANCED DIET<br />
FOR CHILDREN<br />
• TIPS ON HOW MUCH WATER YOU<br />
SHOULD BE DRINKING<br />
Follow Us:<br />
The February <strong>2018</strong> edition of<br />
<strong>Smart</strong> <strong>Weight</strong> <strong>Loss</strong><br />
will be available this winter.<br />
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