Smart Weight Loss January 2018

7 IMPORTANT HEALTH BENEFITS OF NATURAL COCOA AND DARK CHOCOLATE
Issue 25 I January 2018
15 IMPORTANT
YOGA
POSES TO TREAT KNEE PAIN
7 CHAIR EXERCISES
YOU CAN DO
AT THE WORK PLACE
Joint Pain
10 USEFUL HERBS FOR RELIEVING
6 SIMPLE WAYS TO
PREVENT THE BODY FROM STORING
Carbs As Fat
5 LIFESTYLE CHANGES
TO HELP YOU
LOSE WEIGHT
January 2018 I
3 THOUGHTS ON YOUR HEART AND HIGH INTENSITY ENDURANCE WORKOUTS 1

2
| January 2018

January 2018 I
3

Contents Issue 25 • January 2018
07
EDITOR’S NOTE
08
5 LIFESTYLE CHANGES TO
HELP YOU LOSE WEIGHT
14
10 USEFUL HERBS FOR
RELIEVING JOINT PAIN
23
4 SIMPLE WAYS TO
PREVENT THE BODY FROM
STORING CARBS AS FAT
30
3 THOUGHTS
ON YOUR HEART
AND HIGH INTENSITY
ENDURANCE WORKOUTS
37
44
54
7 CHAIR EXERCISES
YOU CAN DO AT
THE WORKPLACE
15 IMPORTANT YOGA POSES
TO TREAT KNEE PAIN
7 IMPORTANT
HEALTH BENEFITS OF
NATURAL COCOA AND
DARK CHOCOLATE

Contents
A 10-PART GUIDE TO JOINT
AND MUSCLE PAIN RELIEF
WITH A TENNIS BALL
61
4 BENEFITS OF
GINGER WATER YOU CAN
BE SURE ABOUT
71
5 BIG ADVANTAGES OF
WORKING OUT IN THE
MORNING HOURS
77
5 INGREDIENTS THAT
CAN HELP YOU WITH YOUR
KNEE JOINT PAIN
3 TRUTHS YOU SHOULD BE
AWARE OF ABOUT NIGHT
EATING AND FAT LOSS
6 STEPS TO A QUICK
AT-HOME CARDIO WORKOUT
4 TIPS FOR MAKING A DIY
WARMING RUB FOR
SORE MUSCLES
6 EASY KALE RECIPES TO
PACK UP ON NUTRIENTS
84
92
99
105
112

Issue 25 I December 2018
Editor
Ralph Dozier
Writer
Marianne Williams
Head of Creatives
Nyvia Ross
Lead Graphic Designer
Michael Juanson
Graphic Designer
Rogelio Castino, Jr.
Leonard Rosendo Inciong
Quality Assurance Editor
Nicole Ross
Junior Editor
Keeneth Ross
Digital Property Managers
Maharlika Matutinao
Layla Anaya
Digital Property Assistants
Krystine Sitjar
Warren Nietes
Online Presence:
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For advertising concerns
please contact KJ Ross at
kjross@authoritativecontentllc.com
Smart Weight Loss Magazine content
cannot be copied or reproduced in any
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Magazine editors and publishers shall
not be held liable for any unsolicited
materials. All prices and specifications
published in this magazine are subject
to change by manufacturers, agency
and retailers.
Welcome to the January 2018 issue of Smart Weight Loss Tips Mag! 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 last issue, we helped you to relieve annoying pain in various areas, transform
your body in just four weeks, melt belly fat while you sleep, and more. You learned
hand exercises for osteoarthritis, herbs to boost the immune system, and yoga poses
to fight floating and belly fat. In this issue, 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 know what you’re thinking - it’s the new year, and we’re going to talk about
how your “new year’s resolution” should be weight loss and
fitness. But isn’t that so cliche? Instead, let’s resolve to get
healthy and fit today. Right now, no matter what day of the
year you’re reading this, because you don’t need a new year
to start taking care of yourself! Thanks for reading, and be
sure to have a look at our next release!
Regards,
Ralph Dozier
RALPH DOZIER
Editor
Smart Weight Loss Magazine
EDITOR’S NOTE
January 2018 I
7

5
LIFESTYLE
CHANGES
TO HELP
YOU LOSE
WEIGHT
by
Ralph Dozier
Follow Us:
Losing weight doesn’t always mean spending your time in the gym, sometimes
small lifestyle changes can produce amazing results. Read on to learn more!
If you want to lose weight successfully,
then you need to
make substantial changes to
your lifestyle. That’s not just in
terms of how you eat and work
out, but even in the many ways you might
look at yourself. Losing weight is contingent
upon making a lot of smaller shifts across
your lifestyle. If weight loss is something
that you’re struggling with, or if you just
want to lose a few pounds fast, then the
following 5 lifestyle changes might just
be your secrets to successfully hitting the
number on the scales you’ve dreamed of.
8
| January 2018

Did you know that prolonged sitting at work impairs sugar and fat metabolism? Learn from this article easy
chair exercises that you can do at work.
CLICK HERE TO LEARN MORE
1
EXERCISE DAILY
If you are truly committed to losing
weight, then it’s critical that you get active
frequently. Even if all you can do is go outside
for a walk, make sure you do it daily
and for as long as you possibly can. Health
experts often recommend a minimum of 20
minutes to a half an hour of daily activity
just for routinely optimal health, so nudge
yourself to go longer so you can be sure
that you’re actually burning fat. Never use
the excuses of not having enough time or
being too broke to afford a gym to stop
yourself from getting and staying active!
Find a local park and walk it for sunshine
and fresh air; if the weather isn’t cooperative
or you just don’t like the outdoors, go
walk around a shopping mall. You might
even break your exercise down to a trio of
10-minute routines involving bodyweights
over the course of your day. The whole
point is making sure that your heart is
elevated in the range of 50 to 60 percent of
your overall maximum heart rate. Do take
note of the fact that you might experience
an increased sense of hunger after this, but
you might not. The simplest way of suppressing
such hunger is eating watery veggies
like celery or cucumber or by drinking
a green smoothie that has dietary fiber in it.
2
STAY HYDRATED
If you’re like most American adults,
your body is probably in need of more water
than it usually gets. It’s almost a cultural
habit to drink far less water than is optimal
for physical health. In either case, there
might be times that you think you’re hungry
when your body is actually just thirsty.
Find a good water bottle you can start carrying
around so you can constantly remind
yourself to drink water all the time. A great
choice is a water bottle letting you measure
your consumption so you can track it
across the day.
January 2018 I
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3
EAT UP YOUR PRODUCE
Americans eat very little in the way of fresh veggies or fruit, even though most
know that they’re good for their bodies! Making the decision to switch more of your
diet to plant-based foods helps you eliminate a lot of gut-busting foods from your diet.
You don’t have to go full out vegan, but you could use a healthy fruit smoothie for a
better breakfast than that usual sugar-loaded bowl of cereal. Just increase the presence
of natural and healthy foods in your regular diet. Many dishes are based on dairy
or meat, and they are full of unhealthy fats that cause weight gain, so picking plant
foods helps you enjoy a lower-fat diet.
4
FIND WAYS TO
LOVE HEALTH FOODS
Many folks aren’t able to change up their
diet because they honestly believe foods
that are healthier aren’t as tasty. That’s
flagrantly untrue. Many recipes are out
there which eliminate unhealthy ingredients
yet don’t sacrifice delicious flavor.
Creating a long list of potentially healthy
meals which you think are appealing but
also use fewer processed ingredients is a
good way to get started.
5
SHIFT YOUR MENTALITY
If you think of yourself as someone
who is unappealing and obese, then you’ll
never find the effort you need to truly lose
weight. Choose a more positive mentality
surrounding yourself. Keep in mind any
aspects of yourself that are good, and
then focus on why you are personally worthy
of any effort weight loss is going to
take. Mental positivity is going to make all
progress you make increasingly valuable.
You don’t need drastic changes in order
to get a weight-loss plan going. You also
don’t need to feel like you’re living at the
gym and only eating crackers just to get a
good diet and workout regimen in place.
Many times, a number of simple yet small
lifestyle adjustments wind up creating the
most profound results. Consider all of the
above suggestions, and then decide on
any other small changes that might be of
service to you.
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| January 2018

January 2018 I
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January 2018 I
13

10
Useful
Herbs For
Relieving
Joint Pain
by
Marianne Williams
Follow Us:
Joint pain is a very common problem
with many possible causes - usually due
to arthritis. Find out here the top herbs
that can help alleviate joint pain.
frustrating condition, joint
A
pain can caused by a number
of factors such as injury,
overuse of limbs and joints,
aging and attack on joints by
autoimmune diseases. If you have experienced
this pain, you may have attempted
to use conventional medicine to gain relief
but with no results and this is no surprise
because most drugs out there today only
treat the symptoms of joint pain without
addressing its root cause. Fortunately,
there are many varieties of herbal remedies
that have been discovered through
extensive research, which can be used to
effectively treat both the symptoms and
the root cause of joint pain. Highlighted
below are 10 natural herbs that can prove
useful in the treatment of joint pain.
14
| January 2018

Made from the seed of the cocoa tree, dark chocolate is one of the best sources of antioxidants on
the planet. Find out more of its health benefits here!
CLICK HERE TO LEARN MORE
1 ARNICA
This is a well-known herb that is
commonly found in many mainstream
ointments that are applied on the skin.
When used as a cream or balm, arnica is
a natural pain reliever that can address
symptoms such as stiffness or soreness.
There is more than sufficient evidence on
the healing power of arnica, but to be specific,
a study was done to get a comparison
between arnica and ibuprofen in 204 individuals
suffering from osteoarthritis and
no significant differences were seen in
terms of improvement of joint function or
reduction in pain between both medications
after 3 weeks of treatment. The study
concluded that arnica is equally capable of
treating conditions such as osteoarthritis
just like Ibuprofen, but the former does
not have any side effects.
January 2018 I
15

2 GINGER
Ginger has for many years been associated with the treatment of nausea but recent
studies have shown that it can be used in the treatment of arthritis as well. Ginger’s
active ingredients (gingerols) have anti-inflammatory properties that give it its healing
power. Ginger alleviates pain by preventing formation of cytokine which is an immune
compound that causes inflammation. A particular 3 year study concluded that 3 quarters
of participants who suffered from rheumatoid arthritis experienced reduction in swelling
and pain adding Ginger to their daily diet.
3
STINGING NETTLE
The thought of consuming this herb
may sound a little bit daunting but simply
mixing it with some tea ensures that
the plant’s hairs responsible for severe
skin rash are neutralized. After preparing
some tea from fresh or dried stinging
nettle, you can drink it to get relief
from pain caused by gout, arthritis and
joint pain. Experimental studies meant
to establish whether stinging nettle is a
cheap, safe and useful therapy for treatment
of joint pain led to the discovery
that stinging nettles are actually very
effective and individuals who have used
them have claim to have been completely
healed from their harsh symptoms
without experiencing any side effects.
4 CAYENNE
Recent studies have also uncovered
the enormous benefit of rubbing cayenne
to relieve joint pain. Cayenne’s active ingredient
capsaicin is a counter-irritant
that causes mild irritations in your joint
area that temporarily distract your nerves
preventing them from sensing the more
serious joint pain. In the end, repeated
use of cayenne pepper can help to significantly
alleviate joint and arthritis pain.
Cayenne also has powerful anti-inflammatory
properties that make it a powerful
treatment for gout and stomach related
pains caused by ulcers.
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| January 2018

5 BOSWELLIA
The Boswellia tree that is originally
from India is well known for its gum that
possesses analgesic, anti-arthritic and anti-inflammatory
properties. A study done
in 2003 that examined the tolerability,
safety and efficacy of boswellia extract in
15 individuals suffering from osteoarthritic
knees reached the conclusion that this
natural herb can help to reduce frequency
of swelling and knee pain, increase walking
distance and knee flexion after just 8
weeks of application with very few side
effects observed. On top of this, boswellia
is known to prevent inflammatory white
blood cells from invading damaged or injure
tissue thus making it a perfect pain
killer for gout, osteoarthritis and other
forms of arthritis as well.
6 BURDOCK
Research has shown that, to gain relief
from joint pain, you should increase your consumption
of foods and supplements that are
high in essential fatty acids. Apart from being
rich in tannin and sterol, burdock is also
rich in essential fatty acids that have powerful
anti-inflammatory properties. Burdock
root has anti-inflammatory, antioxidant and
analgesic properties that can help to reduce
pain and swelling cause by arthritis and other
similar illnesses. Further research has gone
ahead to reveal that burdock root also eliminates
various feelings of discomfort that are
as a result of arthritis such as pain, tenderness,
swelling and stiffness that occur when
moving. Although it is considered safe to use,
some people claim that this herb should not
be used for long period of times.
January 2018 I
17

7 FLAX
For more than seven thousand
years, flax has been grown all over the
world due to its powerful healing powers.
Flax is commonly known for it’s high levels
of Omega 3 ALA which fights inflammation
and swelling. Omega 3 fatty acids
restrict the inflammatory activities that
are associated with joint pain and gout.
Using Flax oil can help to ease sudden and
severe pain in the joint as well as inflammation
of the joints.
8 TURMERIC
Widely recognized for its powerful
anti-inflammatory properties, turmeric is
one herb that can be used in the treatment
of a spectrum of medical conditions
such as joint pains, arthritis and gout. This
natural pain reliever is effective because
of its high curcumin and curcuminoids
contents that help fight inflammation.
One study done at the University of Arizona
showed that daily consumption of
turmeric helps in treatment of inflammation.
Results indicated that turmeric
fights inflammation of joints to a certain
extent. The conclusion arrived at was that
turmeric blocked protein production on
genes that direct blood vessels found in
joint areas to swell and become inflamed.
This popular orange-yellow spice is also
used in the treatment of sore and achy
joints. A study published in 2009 compared
the effects of curcumin, the active
ingredient found in turmeric, with
ibuprofen in 107 patients who had keen
osteoarthritis. The study concluded that
curcumin was equally as effective as ibuprofen
in alleviating joint pain and improving
knee function.
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| January 2018

9 LICORICE
Licorice is a well-known herbal remedy for joint pains. It provides relief by acting
like natural corticosteroid which relieves swelling pain and swelling fast. Licorice also
eliminates free radicals found in affected joints as well as stopping the production of enzymes
that promote swelling of soft tissues. When used as a tea or supplement, licorice
can help to regulate the production of cortisol hormones in your body that are responsible
for joint pain and arthritis.
FEVERFEW
Originally from Europe and the
Balkan Peninsula, feverfew is another
herb that can be used to treat joint
pain. Studies have showed that feverfew
eliminates the swelling in joints and
surrounding tissues that causes pain. Its
parthenolide property prevents the release
of serotonin, histamine and other
inflammation causing hormones. Just
like aspirin, this herb can help to reduce
pain and swelling throughout the body.
It is worthy to note that all the above
mentioned herbs cannot treat or cure
joint pain overnight. The truth of the matter
is that herbs may take longer to heal
joint pain than conventional medicine.
However, their long term benefits are
much greater in terms of effectiveness
and safety. Always consider the effects of
any herbs that you may be taking for joint
pain. It is advisable to consult your doctor
if you are uncertain about using any of
the above mentioned herbs.
January 2018 I
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| January 2018

4
SIMPLE WAYS
TO PREVENT
THE BODY FROM
STORING CARBS AS FAT
by
Ralph Dozier
Follow Us:
One of the biggest disadvantages of
eating carbs is that they can easily
be stored as fat. Find out here how to
avoid storing your carbs as fat!
The truth is that there are
many carbohydrate regulating
diet on the market today.
In a matter of facts, this has
greatly helped people to maximize
the benefits of taking carbohydrates
as well as minimizing its effects. For example,
the chief disadvantage of eating
carb is that they can easily be stored as
fat. Therefore, if carbs diet is part of your
diet and you are looking to minimize its
effect (stored as fat), then you should follow
these 4 simple tips.
January 2018 I
23

Soothe sore muscles with an all-natural rub that gently warms and releases muscle tension. This article will
show you how to make your own DIY warming rub.
CLICK HERE TO LEARN MORE
1
EAT YOUR CARB DIET AFTER WORKOUT
One of the best ways to work carbs and reduce the negative effects of taking
it, is by eating your carb diet after a workout session. There are two reasons for this;
exercising speeds up recovery and improves insulin sensitivity. As you probably know,
exercising depletes the body of both glycogen and glucose, which are used to produce
energy. If your body is not producing enough energy, it will release a stress hormone
known as cortisol.
In a nutshell, this hormone breaks down muscle tissues and convert them into more
glucose through a process known as gluconeogenesis. Therefore, if you eat carb diet
after a workout session, you are not likely to store them as fat, but you will also be
helping the body to recover from muscle breakage caused by exercising, while encouraging
muscle growth. It is important to note that the more muscle mass the body retains,
the faster the resting metabolism.
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| January 2018

2
CONSIDER TAKING LESS
SIMPLE CARBS DURING LUNCH
Well, even though you are recommended
to eat carb diet after a workout session,
you should consider reducing your
intake during lunch. In a matter of fact,
you should avoid or consume less simple
carbs and/or fast acting carbs such as
pasta, fruit juice, white rice and others. In
other words, when you are not doing anything
that is contributing to new muscle
growth, avoid simple cabs, because they
can increase blood sugar levels, which
will make you less focused and alert.
Rather, experts advise that you should
save them for your evening meal. There
are mainly three reasons for this; first,
it will help you relax; secondly, help regulate
circadian rhythm, and finally, help
you fall asleep easily. At the same time,
instead of preferring pasta or bread
all the time, you should also consider
getting your carbs from starchy vegetables
like yams, sweet potatoes, and
regular potatoes.
3
CONSIDER EATING CARB DIETS
WITH OTHER FOODS
You have probably heard of a myth stating
that you should eat carb diets alone for digestion.
In reality, it is wise eating carbs
with protein. Experts say that eating a carb
diet with another food or meal will help you
more compared to eating a carb diet alone.
It is important to know that the digestive
tract is capable of digesting multiple types
of foods at once. Eating carbs and proteins
together is good because it will make you
full faster and make you more energized.
On the other hand, eating carb diets alone
will only increase blood sugar levels and
store the excess as fat.
January 2018 I
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4
AVOID SUGARY
DRINKS WHEN EATING
It is wise to avoid drinking sugary drinks
while eating to avoid increasing carbs
in the body. It is important to know that
sweet drinks will only increase blood
sugar levels, which will cause body calories
to be stored as fat. In the longrun,
it causes weight increase. It is essential
to know that alcohol has the
same effects and also dehydrate you.
If you must drink something while eating,
then you should consider pure water.
Drinking pure water will help your body to
burn more fat. In addition to this, water
is healthier compared to soft drinks and
sugary juices. Drinking pure water will
make a huge difference to your health.
Well, the truth is that carbohydrate intake
has a lot of benefits and limitations
to the body. This is mainly one of the reasons,
why it is the most debated topic in
the dietary industry. For this reason, you
will find many recommendations sometimes
to eat diet carb diets only; in others,
to avoid carbs at all. For example, if
you are looking to lose weight, then you
will need information about how carbohydrate
affects your body. On the other
hand, if you are into muscle building
(having big muscles), then eating carb can
help you greatly.
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January 2018 I
29

3 THOUGHTS ON YOUR
ENDURANCE
WORKOUTS
by
Marianne Williams
Follow Us:
Research shows that regularly exercising
for extended periods of time could do
more harm than good, especially to your
heart. Read on to learn more!
Your heart could be taking a
pounding based on the exercise
regimen you’re following.
New York Times did a study
based on heart scarring and
how it is a real problem for those who are
putting in a lot of time doing high-intensity
exercises. Why is this the case? It has
a lot to do with scarring happening when
the heart is pushed to its limit all the time
leading to fibrosis.
30
| January 2018

Contrary to common belief, eating late at night does not cause you to gain weight. Read on for more
info about late night eating and losing/gaining weight.
CLICK HERE TO LEARN MORE
1
TRAINING YOUR HEART HARD
It was a study done by the Journal of
Applied Physiology that looked at a group
of older men (fit) between the ages of 26-
67. These were all individuals who had
been participating in some form of high-endurance
training for a significant period in
their lives. This could have been related to
their time doing national level distance running,
Olympic training, rowing, or being a
marathon participant. These were men who
would have quickly been labeled as “healthy”
by the average person before the study.
The study revealed this wasn’t the case and
the used MRIs to take a look at the heart
and its scarring. While none of the athletes
displayed a severe case of fibrosis, some
of these men did have heart scarring that
would eventually turn into fibrosis. It was
over 50% of the group and fibrosis can lead
to issues such as heart failure and irregular
heart functions, which isn’t something
you’d assume to find in this group.
January 2018 I
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2
CAN IT BE PREDICTED?
Heart scarring is often hard to predict,
but it will usually be seen in men who
have put their heart to the test when it
comes to hard training over a long duration.
The amount of high-intensity training
stresses the heart more than it is used
to leading to heart damage. Researchers
are still looking to find out what cardio
exercises are the worst but do state there
is a risk nonetheless. The correlation is
there with heightened intensity leading to
a higher risk of heart damage or scarring.
To ensure the first study was accurate, a
second study was done on the same subject
with rats being the participants while
put under duress. The study revealed
every single rat in the group had heart
scarring after being pushed through
high-intensity training and they had additional
damage. This shows moderation
is a must when it comes to training of
this nature.
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3
LEARN TO PROTECT YOUR BODY
High-performance athletes
don’t have to despair for too long because
some may never have to deal
with this at all. However, it is something
to look out for and get checked
as soon as possible. Just like anything,
you don’t want too much of anything
even if it is right for you at first.
A good way to prevent damage or scarring
is to limit your exertion. This begins
by learning to listen to your body
and not overdo things. You don’t want
to go to the brink of exhaustion every
single time. For example, most people
can get away with 20-30 minutes of cardio
and not damage their heart at all.
Anything over this at a higher intensity
will lead to an increased risk. You want
to learn to protect yourself at all costs
before moving forward with an exercise
regimen such as this one. If possible,
you want to look at avoiding endurance
training as it is going to take a toll on
the heart. You should look to moderate
what you’re doing and emphasize short
bursts more than anything else.
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| January 2018

CHAIR EXERCISES
YOU CAN DO AT
THE WORKPLACE
by
Ralph Dozier
Did you know that prolonged sitting at work impairs sugar and fat metabolism?
Learn from this article easy chair exercises that you can do at work.
Working in an office has its
perks, but sitting down for
the better part of the day is
not healthy and comes with
risks. The human body was
designed to move throughout the day.
At least forty seven studies have shown
that sitting down for prolonged periods
of time puts you at a greater risk
of dying from several diseases. The risk
increased dramatically when you sit
all day AND do not routinely exercise.
In 2016, a ground-breaking publish in the
Follow Us:
American Journal of Preventative Medicine
concluded that sitting for extended
periods of time was responsible for
deaths of all causes in as much as fifty
four countries worldwide. The risks of dying
from cancer, heart disease, dementia
and type 2 diabetes increased dramatically
when a person sat for most of the day.
The metabolizing of fat and sugar is also
greatly reduced when someone is sitting.
While sitting down, the body consumes
as much as thirty percent less calories
than when a person is standing. The result
is that fat becomes stored as energy.
January 2018 I
37

Losing weight doesn’t always mean spending your time in the gym, sometimes small lifestyle changes can
produce amazing results. Read on to learn more!
CLICK HERE TO LEARN MORE
Exercising does not eliminate all the issues
linked to sitting all day, but it does
have a significant impact on your health.
So, don’t sit for too much of the day, get
up and move around. You can do chair exercises
while staying in your office space.
Below you will find seven chair exercises
that will help you keep healthy.
1
LEG RAISES
This exercise involves your core
while exercising other muscles such as
your quads. If you want an easier version
of this exercise, there is also a beginner
variation that you can opt to perform.
Start by sitting at the edge of your chair,
placing your palms behind you while leaning
back. Next, make a 90-degree knee
bend, and raise one or both of your legs,
making sure that they are parallel to the
floor. Repeat this 20 times, alternating
your legs if you are lifting only one.
2
KNEE PULL-INS
These are great for working lower
abs and your core; working this area
helps to reduce belly fat. To do this exercise
you will need to sit up straight, on
the edge of the chair - your feet should
be planted firmly on the ground, no further
apart than the width of your hips.
While keeping your back straight, pull
your belly button in towards your spine,
and then lift your right knee up to your
chest area. Next bring your arms in the
direction of your shin - this will ensure
that you get a good stretch in your lower
abs. Repeat these actions at least
20 to 30 times, changing your knee
each time.
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3
DOUBLE KNEE LIFT
This exercise is great for toning your abdominal muscles: begin this exercise while
sitting, make sure your knees are touching each other. Put your hand and arms on the
chair’s armrest, if you don’t have armrests then just hold on to the seat. Keep your back
very straight and lift both knees to your chest. Lower your feet to the ground, make sure
they are not touching. Repeat this exercise twenty to thirty times.
4
OBLIQUE PULL UPS
Melt away your love handles and
get a more defined waistline with this exercise:
begin by sitting on your chair, and
rest your arm on the armrests. Lean to one
side and slightly lift your bottom. Repeat
the same motion that you used when doing
the double knee lifts. Lean to the other
side and lift your knees again. Repeat this
exercise 10 to 20 times.
5
FLOOR REACHES
These exercises help to destroy fat in
in your sides and hips: sit up tall while placing
your feet firmly on the ground. Stretch
your arms straight out on both sides, your
arms should be shoulder length. Your torso
should be twisted as you begin to lean forward
while using your right fingers to touch
your left toes, be sure to keep your body
very still. When you are done you should repeat
the motions in the opposite direction.
Repeat this exercise 20 to 30 times.
6
PULL UP
Get a thorough workout of your core,
back, shoulders and arms with this exercise
that is sure to make you leaner: sit in
a chair and pressing it firmly against a wall.
Hold on to the armrests and begin pushing
yourself upwards off the chair. Use your
abdominal muscles to pull your knees upwards.
Hold this position for as long as you
can before releasing it.
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7
CHAIR CRUNCH
This exercise can be easily done at work and does not require you to lie
down like the other crunch exercises do. Start by sitting straight up and folding
your arms across your chest. Next, raise them so they’re perpendicular
to your shoulders. Then bend down towards the ground while keeping
your elbows towards your hips. Stay in this position for a couple seconds.
These are seven great exercises you can do at any time of the day to help you keep in
shape. Remember to get up and move around whenever possible; do not spend all day
sitting at your desk. As the above exercises become easier with repetition, you can do
them at least two or three times per day.
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YOGA
by
Marianne Williams
Follow Us:
Yoga is great for stretching the muscles and ligaments that support your knees.
This article lists tdown 15 yoga poses that can help you ease knee pain.
Knees are possibly the most important
joints for mobility.
They’re also the most prone to
atrophy and injury, especially
if you live a sedentary lifestyle.
In the hope of finding relief, most American
reach for painkillers to help them go about
their daily life, but knee pain treatment comes
in simpler and much safer, forms. Yoga, for
example, is great for stimulating and stretching
the muscles and ligaments that support
your knees.
When knee pain is caused by underuse,
inflammation or arthritis, exercise is an effective
knee pain treatment. According to an
Arthritis Foundation write-up, exercise is one
of the best things you can do to help your
knees by helping maintain range of motion
and strengthening the muscles that support
them. Research shows that even relatively
minor increases in the strength of the quadriceps
– the muscles that run along the front
of the thigh – can help reduce the risk of
knee osteoarthritis and its progression, and
reduce pain. Before calling your physiotherapist,
there are many yoga poses you can do
at home every day to ease those knees!
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1
FORWARD FOLD
This yoga pose strengthens the muscles in the back of your knees and thighs:
Stand tall with your spine straight and strong, then bend forward at the hip and bend
your knees. Bring your hands to the ground on either side of your feet and straighten
your knees slowly. If you can, place your palms on the back of your calves and draw your
head towards your legs. Keep your back straight and keep your ankles, knees, and hips
in line; hold for 3-5 breaths. Bend your knees slightly to release and repeat twice more.
The elasticity of a tennis ball provides effective muscle relief to almost every muscle group. Learn
muscle stretching tricks using a tennis ball here.
2
BOUND ANGLE POSE
This pose is very similar to the butterfly
stretch and gives you a great knee stretch:
Start by sitting on your mat with the soles
of your feet touching in front of you, then
try to bring your feet towards your pelvis.
Hook your toes with your index fingers and
bend forward, keeping your sit bones firmly
on the ground. With every exhale, bend a bit
further. Hold for a few breaths and release.
3
BRIDGE POSE
This classic pose is great for back
pain, but it also works your inner thighs
and the muscles around your knees: Start
on your back with your feet on the ground
beneath your knees. Keep your feet at
hip’s width apart. Place your arms alongside
your body, palms down.
Then lift your hips, squeezing your glutes
and inner thighs as you do so. You back
should be in a straight line. If you like,
slide your shoulders under your body
and lock your fingers. Hold for 10-15
breaths; release and repeat.
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45

4
EXTENDED SIDE ANGLE POSE
This pose realigns the muscles in
your knees and strengthens them in their
proper alignment: Stand tall and step
your right foot forward to keep both teeth
about 4 feet apart. Make sure your left toes
face the left and your heels should be in
a straight line. Bend your left knee. Raise
your left arm up towards the ceiling and
out to the front on your mat.
As you do so, make sure your right thigh
sticks out to the left side, and your left
knee should hover above your left ankle.
Bring your right arm inside your right calf
and hold your ankle, keeping your arm
straight. Stay for 30 seconds to 1 minute.
Inhale to come into your initial position.
Repeat on the next time.
5
EXTENDED TRIANGLE POSE
This pose stretches the muscles behind
your knees; just make sure not to lock
your front knee to avoid injury: Stand tall
and face the side of your mat. Keep your
feet as far apart as possible. Turn your torso
toward the left and point your left toes
towards the left as well. Keep your right
toes facing the side of your mat.
Bend at the left hip; bring your left hand to
your left ankle and your right arm towards
the ceiling. Extend your left knee but do
not lock it. Face the ceiling and hold for
10 breaths. Return to the starting position
and repeat on the other side.
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6
HALF FROG POSE
This backbend is a little advanced.
Make sure to work your way up to it by
practicing the other poses on this list first.
It stretches the muscles at the front and
sides of the knees.
Lay on your belly with your legs straight
and your arms on your side. Rest up on
your forearms and bring your chest up off
the ground, then come up onto your hands
to lift your pelvis slightly off the ground.
Walk your left hand backward and grab
your left foot, then bring the left heel to
your left glute - hold for a few seconds; do
not hold if you feel any pinching or pain
in your lower back. Release your left foot.
Rest for a few breath, bringing your chest
to the ground if you need to, and repeat on
the other side.
7
HALF MOON POSE
This pose is a great way to stretch
and strengthen the muscles and ligaments
on the sides of each knee: Stand tall with
your feet at hip’s width apart. Extend your
arms out to the sides at shoulder-height.
Widen your stance so that your wrists are
above your ankles. Rotate your right foot
90 degrees and turn your left toes slightly
to the right. Align your front heel with the
arch of your back foot.
Then bend at the right hip, twist your torso
to the right and reach towards the ground
with your right hand. If you can’t reach, use
a yoga block to support your arm. As you
do so, bring your left leg up to hip height.
Hold for up to one minute, breathing deeply
throughout. Return to the starting position,
rest, and repeat on the other side.
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8
HERON POSE
This intense hamstring stretch is no
joke. Don’t be afraid to modify it to suit your
personal flexibility. You can also lean back
against a wall for more support.
Begin seated on the ground with both legs
extended straight out in front of you, back
straight. Bend your right knee so that the
right shin is resting on the floor and the heel
of the right foot is beside the right hip. Bend
your left knee in towards your chest, grab
your left calf with both hands and extend
upwards. Bring your lower back inwards and
bring your torso closer to your leg - remain
in the pose for 3 to 5 full breaths. On an exhale,
gently bend and lower the left leg and
return to the starting position; when you
feel ready, repeat on the other side.
9
LORD OF THE DANCE POSE
This dancer’s pose will also stretch
your glutes and shoulders! To start, stand
tall with your feet at hip’s width apart.
Look straight ahead and bend your left
knee, bring your foot towards your glutes.
Hold the inside of your left foot with the
left hand, and unbend your knee, pushing
your foot backward and up. Engage your
right thigh and knee to strengthen the
standing leg.
As you do so, keep your chest open and
your pubic bone rolled backward to lengthen
your back. Then, extend your right arm
up towards the ceiling and look upward.
Hold for 5-10 breaths. On an exhale, release
the leg back down to the floor. Rest
for a few breaths and switch sides.
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NOOSE POSE
This squatting pose engages your
knees to keep your balance and it also
strengthens them: Stand tall with your feet
together. Breathe deeply and find your
center by slowly bringing your weight from
side to side. Bend your knees to come to a
squat, bringing your buttocks to your heels,
without letting them touch the ground. Exhale,
bring your knees slightly to the right
and twist your torso to the left, keeping
your torso in touch with your thighs.
Then, bring your left arm behind your back
to hold your right hand. Twist your torso
further to the left, following with your head.
Exhale and bring your shoulder blades together.
Hold for 3-4 breaths, return to the
center, and twist to the other side.
PIGEON POSE
This pose really stretches your
thighs and back as well as the muscles
that support your knee caps: Start on your
hands and knees and bring your right knee
forward, more or less behind your right
wrist. Place your ankle in front of your left
hip. Keep your left thigh parallel to your
hips. Slide your left leg back, straighten
the knee and point your toes. Keep your
hips straight.
Then, gently lower yourself down to the
ground, using a yoga block for support if
needed. Stay here for 5 breaths or longer,
until your hips feel loose. Come out of the
pose by pushing back through the hands
and lifting the hips. Return to the starting
position and switch sides.
TREE POSE
By focusing on balance, this pose strengthens the ligaments and tissues around
your knee, which keep your kneecap in its place: Stand up tall with your feet together
and hands resting on your chest in a prayer position. Place your weight onto your left
heel and lift your right leg, resting your right sole above your right knee or just under it,
turning your right knee to the side. Find your balance and bring your arms above your
head. Hold for five breaths, and then switch side.
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CHILD’S POSE VARIATION
This pose keeps you from bending your knees too deeply, preventing injury
and further strain: Start by sitting on your knees on your yoga mat, with your back tall
and the front of your calves on the ground. Bring your big toes together to touch, and
separate your knees wide enough for your torso to rest in between your thighs. Place
a rolled blanket or towel behind your knees for extra support, then place your arms in
front of you (at shoulder’s width apart), fold forward and place your forehead on a yoga
block. Use a block or two to support your elbows if necessary. Hold for 10-15 breaths.
CHAIR POSE
This pose strengthens the quads,
hamstrings, and glutes to ensure your
knees are properly supported: Stand tall
with your feet together and your spine
tall and straight. Bring your arms above
your head. Bend at the knees, sitting into
your hips and heels. Keep your arms, back
and neck straight as you lift your torso
away from your thighs. Hold for a few
breaths, sitting deeper into your hips with
every exhale.
RECLINING BOUND ANGLE POSE
This restorative pose opens up
your hips, groin, and thighs to relieve some
of the tension in your knees: Lie down on
your back and bring the soles of your feet
together, dropping your knees to the side,
opening your thighs and hips. Bring your
arms out to your sides and open up your
chest. Close your eyes, breathe deeply,
and stay here for 2 minutes.
By following the yoga knee pain treatment
above, your knee joints will be as smooth
and strong as when you were a child. These
knee pain treatments will stretch tight
muscles and strengthen your joints and
ligaments. You’ll feel more flexible, stronger,
and pain-free. Make sure to stay hydrated,
eat plenty of turmeric, and maintain
a healthy weight to keep your knees in
tip-top shape!
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7 Imp ortant Health Benefits Of
NATURAL COCOA AND
DARK CHOCOLATE
by
Ralph Dozier
Follow Us:
Made from the seed of the cocoa tree, dark chocolate is one of the best sources
of antioxidants on the planet. Find out more of its health benefits here!
Most of the time, we
eat certain foods
without knowing
their health benefits.
Chocolate is a
food that almost everyone likes.
Most of us tuck some chocolates
in the back of our cabinets for
an emergency use. The latest research
has revealed that chocolate
makes our bodies happy
and is downright good for us.
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Joint pain is a very common problem with many possible causes - usually due to arthritis. Find out here the
top herbs that can help alleviate joint pain.
CLICK HERE TO LEARN MORE
1
CHOCOLATE HELPS
FIGHT INFLAMMATION
The Louisiana State University conducted
a study to see how our digestive system reacts
to raw cocoa. The study revealed that
some of the antioxidants or flavonoids in
cocoa were directly absorbed by the body.
In fact, flavanol is linked with decreasing
systematic inflammation in the body. This
reduces the tendency of cells to stick to
arteries - which can prevent clotting - a
precursor to heart attacks.
2
IMPROVES CHOLESTEROL LEVELS
The parts left over due to undigested
cocoa are broken down in the colon and
fermented. The fiber contained chemicals
resulting from the process could improve
the cholesterol levels in the blood.
The microorganisms in cocoa or probiotics
helped decrease the actions of potentially
toxic microbes at the same time.
3
REDUCES INSULIN RESISTANCE
A study was conducted at Virginia
Tech. In this study, mice were fed a highfat
diet for twelve weeks. These mice were
given a cocoa supplement at the same
time. The results of the study revealed
that the mice had gained less weight and
experienced less insulin resistance compared
to the mice that had the same diet
without the cocoa supplement. The results
prove that cocoa acts in the body in
two ways. First, it reduces inflammation
due to the antioxidant effects. Second,
the body beneficially reacts to the indigestible
components of cocoa.
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4
ANTIOXIDANT EFFECTS
Chocolates are helpful in spreading happiness throughout the body - from the
mouth to the stomach and then into the intestines and blood. Dark chocolate has a higher
flavonoid content of more than 70%. Unsweetened cocoa powder can be added to
any drink to provide a rich flavor and antioxidant benefits. In fact, you can try cocoa on
roasted potatoes or in a smoothie.
5
STIMULATING BLOOD FLOW
Even five grams of chocolate a day
can stimulate the blood flow to your body.
Also, flavanols included in chocolate are
ideal for your heart health. It improves
blood flow to the brain and heart and lowers
blood pressure in the process.
6
IMPROVING BRAIN FUNCTIONS
Dark chocolate is proven to improve
the functions of your brain. There was a
five-day study conducted on healthy volun-
teers. They were given high-flavanol cocoa
for five days. The study showed that dark
chocolate improved the blood flow to the
brain. In fact, cocoa powder is helpful to
improve the cognitive functions of elderly
individuals with mental impairments. It
helps improve verbal fluency and certain
risk factors for disease. On the other hand,
cocoa contains stimulant substances such
as theobromine and caffeine. This is one
of the key reasons why cocoa improves
short-term brain functions.
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7
CURBING SUGAR CRAVINGS
Quality dark chocolate is important to
control unnecessary sugar cravings. Now you
have the chances of satisfying your sweet
tooth with something that is not so sweet.
Although it takes a little getting used to dark
chocolates, chocolates are always chocolates.
The latest studies show that cocoa could
offer numerous health benefits to your
body and mind. It protects your heart from
developing cardiovascular problems over
time. Most of the chocolate products today
are imprinted with the cocoa mass and
flavonol content. The higher is better for
health benefits. Make sure you consider the
amount of sugar added when buying the
best dark chocolate. Artificial flavors and a
lot of sugar will nullify the positive effects of
dark chocolates.
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A 10-PART GUIDE TO
by
Marianne Williams
Follow Us:
TENNIS BALL
JOINT AND MUSCLE PAIN
RELIEF WITH A
The elasticity of a tennis ball provides effective muscle relief to almost every
muscle group. Learn muscle stretching tricks using a tennis ball here.
Anyone who has ever received
a massage from a registered
therapist knows what sweet
relief feels like. Sometimes we
can’t get to a therapist and need
immediate help to relieve muscle tension
and pain. A friend or family member may
mean well but an amateur massage doesn’t
quite compare. It definitely feels good but
rarely gets to the root of the problem for
long-lasting relief.
You can be your own massage therapist with
one simple tool: a tennis ball. The pressure
and texture of a tennis ball are perfect for
self-massage to get right to the restricted
spots, wherever they are. Find out how to
target each ache and pain below!
January 2018 I
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Yoga is great for stretching the muscles and ligaments that support your knees. This article lists down
15 yoga poses that can help you ease knee pain.
1
ACHING BACK
According to the American Spinal
Decompression Association, at least 80%
of Americans will experience lower back
pain at some time in their lives. Pain can
be caused by any number of factors; knowing
the cause will help to take steps to correct
it. The following is a simple stretch to
loosen muscles and ease restriction.
Here's how to do it: Lie on your back on the
floor. Place 2 tennis balls under your lower
back between the bottom of your ribcage
and your sacrum. Ease pressure when rolling
over the spine. Move your pelvis from
side to side, rolling the balls across your
lower back; slow down the movement over
particularly tender spots. Continue for up
to 5 minutes while taking deep breaths.
2
CLICK HERE TO LEARN MORE
CONSTRICTED CHEST
Poor posture, holding a phone between
your head and shoulder, or over-exertion can
cause pectoral muscles to tighten. From simple
tenderness to difficulty breathing, your
chest houses organs you need to protect. The
following exercise will stretch and loosen pectoral
muscles.
Here's how to do it: Stand in front of a wall
or flat door and place a tennis ball just below
your collarbone. Press your chest into the ball.
Shift your weight from side to side, up and
down, rolling the ball along your upper chest
muscles for 1 minute. Stop, stretch your neck
and arm, and then repeat on the other side.
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3
SORE FEET
Many people suffer from sore feet
due to standing for long periods, fallen
arches, athletic injury, bad posture, or
shoes that don’t fit properly. An awful lot
of weight rests on your feet so you can’t
blame them for getting sore. Plantar fasciitis
can also occur when the fascia (connective
tissue) that connects the heel to the
toes become inflamed.
Here's how to do it: Place a tennis ball under
one foot (it may help to balance with
your hand on a chair, table, or wall). Allow
your weight to rest on the ball, and
then roll it back and forth slowly from
heel to toe. Continue for one minute, then
switch feet.
4
HURTING HANDS
We do so much with our hands without
thinking about it. We don’t even consciously
notice until there’s pain. Household activities,
heavy lifting, writing, gardening, typing,
knitting, and racket sports can put strain on
the many entwined muscles, tendons, and
fascia of the hand. Flexor muscles attached
the hand to the forearm can send shooting
pain up to the shoulder and neck if strained.
How to do it: On a table no higher than
your shoulder, place your hand on a tennis
ball. Place the other hand on top to
add pressure. Press steadily down on the
ball with all your weight for 1 minute for
initial tension release. Roll the ball in all
directions under your hand to stretch all
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the muscles and tendons, keeping up the
pressure. Continue for 3 minutes, then
switch hands.
5
HULA HIPS
Sitting too long, high-impact aerobic
exercise, and non-supportive shoes can
contribute to hip pain. Hip joints hold together
muscles and tendons of the back,
legs, pelvis, and buttocks and withstand
a lot of movement and strain. Tension released
from the muscles surrounding the
hips will be felt everywhere in the lower
half of your body.
How to do it: Lie on one side on the floor.
Then, place a tennis ball between your hip
and the floor. Roll slowly over the ball in
circles 12 times, then switch sides.
6
KILLER KNEES
Joints are especially susceptible to
injury and pain because of the movement
they are called upon constantly. Sitting or
standing in one position too long can also
cause strain. Age, too, can result in weakened
joints. Maintaining muscle strength
surrounding the knees will take some of
the pressure off the joint. The following
stretch will reach into the knee joint capsule
where all the tendons, muscles, and
nerves converge.
How to do it: Sit with a straight back in
a firm chair with feet flat on the floor.
Place a tennis ball behind one knee toward
the outer part of the joint. Squeeze
and release the muscles around the tennis
ball 10 times then switch legs.
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7
NASTY NECK
Second only to back pain, neck pain is extremely common. Posture, insufficient
support from your bed or pillow, bad shoes, and huddling over a radiant screen contribute
to a sore neck. Constriction here can cause headaches and back, leg, and arm pain.
The stretch below releases the suboccipital and erector muscles of your neck and is especially
soothing before going to sleep.
How to do it: Lie face up on the floor, and then place 2 tennis balls on either side of the
spine at the base of your neck. Nod your head up and down, with the weight of your
head and upper back applying pressure against the balls - continue slowly for 1 minute.
Now move your head from side to side for 1 minute. Stop and turn your head to 1 side
and pause to nod up and down, then lowly turn your head to the other side and repeat.
Continue alternating sides and nodding for 2 minutes.
8
POOR POSTURE
The way we sit, stand, and walk affects
every muscle in the body. The effects
of bad posture can cause pain and even
difficulty breathing. Becoming mindful
of the position of your body, keeping the
legs in alignment and the back straight will
help to prevent discomfort and muscle restriction.
Release tight muscles with the
exercise below.
How to do it: Lie face up on a mat or smooth
rug on the floor, then place a tennis ball
on each side of your upper back just below
where your neck attaches. Place the
palms of your hands behind your head in a
sit-up position and raise your head off the
floor. Lower your chin toward your chest,
and then lift your hips off the floor so your
body weight rests on the tennis balls. Slowly
shift your weight so the balls roll up and
down to relax the muscles on either side of
your spine. Breathe deeply while stretching
and continue for up to 4 minutes.
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9
STIFF SHOULDERS
The rotator cuff is the group
of muscles and tendons that allows
your shoulder to move up
and down, side to side, and in
circles. It is the place that stabilizes
where the humerus meets
the scapula and joins to the torso.
The following exercise will
stretch the muscles and tendons
surrounding the cuff.
How to do it: Lie face up on the
floor. Place a tennis ball under
your scapula (shoulder blade).
Allow your weight to rest on
the ball. Move your upper torso
over the ball in the vicinity of the
shoulder to release tension and
ease tenderness.
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TENDER THIGHS
The iliotibial (IT) band is a ligament
that connects the knee to the upper
leg. Strain due to sitting in one position
for an extended period (one extreme) to
overuse while running or cycling (the other
extreme) can cause tightness and discomfort
while the surrounding muscles
get stuck to the ligament or strain from
being overtaxed. Pain can occur at the
knee, the hip, or anywhere in between.
Use 2 tennis balls to loosen the muscles
from the ligament and get everything
moving again.
How to do it: Sit in a firm chair with feet
flat on the floor, then hold a tennis ball
in each hand and place both on the outer
side of the troubled thigh. Slowly bend
your knee up and back, rolling the balls
along the side of the thigh where the muscle
meets the tendon; you’ll feel where
that is — it’s the sorest part of the tight
muscles. Repeat 30 times or as many as
is comfortable. Next, with foot flat on the
floor, move your thigh from side to side,
allowing the balls to roll along the quadriceps.
Repeat as many times as is comfortable,
then switch legs if necessary.
Who knew a fuzzy little ball could bring
so much relief? The elasticity of a tennis
ball provides effective muscle relief
to almost every muscle group. Although
there are many practices you can assume
to prevent pain in certain areas, these
tennis ball massages provide a quick and
successful fix for sore muscles.
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| January 2018

4 BENEFITS OF
GINGER
WATER
YOU CAN BE
SURE ABOUT
by
Ralph Dozier
Follow Us:
Ginger water, also known as ginger tea, is
one way to enjoy the benefits of ginger.
Learn more about how ginger water can help
you in losing weight.
Just like many other
herbs and pieces,
ginger is one
that is well-known
across the planet
for its many advantages in
establishing and maintaining
physical health. It’s often used
in tea, but no matter how it’s
used, ginger is often called a
superfood because it’s highly
effective in relieving symptoms
of cold and flu or even
soothing digestive ailments.
One more advantage that a few
folks know is that ginger helps
out with weight loss. Keep
reading to learn 4 benefits of
ginger in terms of weight loss.
January 2018 I
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There are many potential causes for knee joint pain. Luckily, there are natural remedies to reduce
inflammation and ease the pain. Read on to learn more!
CLICK HERE TO LEARN MORE
1
GIVE YOUR BODY HELP
IN STABILIZING BLOOD
SUGAR LEVELS
Your body has to have blood sugar levels
in a normal range in order to burn fat.
Levels too low means fat gets stored. Levels
that are likewise too high set things
up for an energy crash, where you wind
up craving sugars in junk food. Research
has shown that just one-quarter teaspoon
of ginger can help the body regulate its
blood sugar levels.
2
REDUCE YOUR CORTISOL
Ginger can suppress cortisol, which
is a stress hormone. That’s critical because
chronic stress makes cortisol levels rise
dangerously high. It’s at that point that the
human body starts stuffing its individual
cells with fat. That’s one reason why heavily
stressed people have a difficult time
losing their belly fat, as well as why they
easily put it on in the first place.
3
SUPPRESS YOUR
APPETITE NATURALLY
Ginger helps you feel satiated and full,
which means you wind up eating less food.
That helps you lose weight. Ginger isn’t
technically calorie-free, but it’s very close.
Fortunately, it’s work as a natural suppressant
of appetite has no known side effects.
A 2012 study published in a journal titled
Metabolism showed that hot ginger beverages
consumed following a meal with 2
grams of a powderized ginger helped reduce
feelings of eventual hunger for as
long as 6 hours after the fact.
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4
A GREAT AID TO DIGESTIONh
Ginger was a go-to root for centuries
for anyone suffering a broad spectrum
of gastrointestinal distress. Many
researchers think that the compounds in
ginger stimulate the secretions of the digestive
tract, boost the tone of intestinal
muscles, and even help move food
along the entire gastrointestinal tract.
That’s all very helpful since poor digestion
means you can wind up accumulating
‘waste’ which bloats you and increases
your weight. Excess waste builds up toxins
which trigger inflammation and many
other problems with a person’s health.
Ginger water is an easy way to enjoy these
4 health benefits from this superfood. Boil
a cup and a half of water while you cut up
some pieces of ginger, before adding them
into the water. Simmer the liquid for around
20 minutes. You can drink your ginger water
early in the day before you eat breakfast,
but you need to make fresh ginger water
each day to get the most benefits and avoid
staleness issues. However, you can carry
that day’s ginger water anywhere in a thermos,
sipping it as you go about your life.
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| January 2018

5 BIG
ADVANTAGES
OF WORKING OUT IN THE
MORNING
HOURS
by
Marianne Williams
Exercising early in the morning, though hard at first, offers many benefits both
to your health and to your daily schedule. Learn more from here!
Not everyone likes the idea of
getting up early in the morning
before the sun even starts
to rise, especially for exercising
purposes. However, there are
quite a few advantages that come along with
Follow Us:
waking up earlier so that you can get in some
extra exercise. If you’re not too thrilled with
the idea of getting up an hour or two earlier,
you may want to continue reading to find
out about the many advantages associated
with an early morning exercise routine.
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You don’t have to go to the gym for some serious sweat; effective, calorie-burning cardio routines can
be done right in your own home. Check it out here!
1
YOU CAN GET INTO
A BETTER ROUTINE
One of the main problems people have
when it comes to working out is that they
feel like they simply don’t have enough time
to exercise between all the other things
they need to do each day. It may be difficult
if you’re a parent and you work long
hours or even like to spend time with your
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friends outside of work. If you decide to
exercise early in the morning before your
day even gets started, you won’t have to
worry about not having time to work out.
You won’t have to worry about being too
tired to start exercising. Most people who
choose to exercise in the morning tend to
get into a better routine than those who
exercise at other times.
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2
YOU’LL START TO IMPROVE
YOUR OVERALL HEALTH
The whole purpose of getting into an exercising
routine is to become healthier.
The good news is that exercising in the
morning is even better for your heart.
You may be wondering how it even makes
a difference. Your body gets up after a
certain period of time because you start
to feel adrenaline. When you’re working
out, you’re getting that added sense of
adrenaline that is naturally good for your
heart and naturally beneficial for you.
If you’ve been diagnosed with a heart
condition, make sure to contact your
physician before you start exercising.
Although working out in the morning is
beneficial for most people, it could cause
some discomfort for those with heart
conditions. You’ll need to make sure it’s
safe for you to exercise in the morning
due to any pre-existing heart conditions
you might have.
3
YOU’LL BE ABLE TO FOCUS A LOT BETTER
Most people don’t realize the significant impact exercise has on the brain. After a
refreshing workout, you may feel focused and ready to take on all the different tasks you
must handle during the day. When you decide to workout in the morning, you get to take
advantage of the boost that exercise gives your brain, and you’ll be able to use it to be
more productive.
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4
IT MAKES WEIGHT
LOSS A BIT EASIER
If you’ve been trying to lose weight, working
out in the morning could help you
shed a few additional pounds. Since you’re
working out on an empty stomach, you’re
burning calories that you haven’t even consumed
for the day, giving you a fresh start.
While you’re exercising, you may be able
to burn extra calories at a faster pace. And,
if you’re burning more calories, you’ll be
able to lose more weight in the long run.
5
IT WILL MAKE YOU FEEL GOOD
Did you know that when you work
out, your releasing endorphins that can
naturally make you feel better and put you
in a better mood? Getting in some exercise
before the day begins could potentially give
you the natural energy your body needs.
If you’re trying to stick with an exercising
routine, working out in the morning is your
best bet. Not only can it give you an energy
boost and help you stay focused, but
it could help you lose even more weight.
There are lots of advantages that come
along with an early morning exercise routine.
Although it may take some time for
you to get used to getting up earlier, it’s
something that will benefit you in tons of
different ways.
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5 Ingredients That Can Help You With
YOUR KNEE JOINT PAIN
by
Ralph Dozier
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There are many potential causes for knee joint pain. Luckily, there are natural
remedies to reduce inflammation and ease the pain. Read on to learn more!
Our bodies depreciate as we grow older each year. Especially our
joints, which pressure is constantly applied as they are responsible
for our ability to move. Joints connect our bones through cartilage,
tendons, ligaments, and the muscles that surround the bones.
The largest joint in the human body is found in our knees. It supports
the weight of the whole upper body and allows us to move our lower body. And because
of the great amount of stress that knee joints experience, the cartilage that
forms the knee joint can weaken in time. The knee capsule has fluid sacs that keep
the joint greased and lubricated for it to successfully move and fulfill its function.
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Ginger water, also known as ginger tea, is one way to enjoy the benefits of ginger. Learn more about how
ginger water can help you in losing weight.
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If the knee becomes injured, these sacs
have the possibility to become sore
and irritated, which results in bursitis.
Knee joint pain can come from different
illnesses and ailments such as
bursitis, immuno-inflammatory conditions,
injury or over-use, infection,
gout, tendonitis, rheumatoid.
Good news is, there are natural remedies
that can help alleviate knee joint pain
that you can easily whip up at home. In
this article, we are going to tell you about
a knee joint pain relieving rub that you
can do in under 5 minutes. It has analgesics
and anti-inflammatories that can are
effective in pain relieving. Here are the
ingredients in detail:
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1 CAYENNE
Cayenne is a famous herb for pain
relief that has been used by Native Americans
ever since its discovery. It contains
capsaicin, which is a phytochemical
that is responsible for the pain-relieving
components in this spicy pepper.
Capsaicin has the ability to block chemical
pain transmitter before it reaches
the brain, which is called “substance
P”. When applied directly to the skin, it
stops the fibers that stimulate pain reactions
as soon as it penetrates the
skin. It interrupts the natural response
of the body to feel pain by stopping the
nerves fibers to transmit the feeling of
pain in the brain. It also terminates the
pain to reach other areas of your body.
Studies show that a single 1-hour application
of 8% concentration of a capsaicin
patch can alleviate pain for up to 12
weeks. It has also been founded that capsaicin
can be used for treating skin conditions
such as eczema and psoriasis at it
has anti-inflammatory abilities. With this
superb component found in Cayenne,
Cayenne holds an effective power to relieve
inflammation that can be ingested
or applied directly to the painful area.
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2
APPLE CIDER VINEGAR
Aside from its other health benefits, apple cider vinegar (ACV) has long known
to be an effective ingredient to relieve stiffness in the joints. One component present
in ACV that aids in joint relief is acetic acid, which separates acid crystals that form in
between the joints. As soon as ACV penetrates the skin, acetic acid gives instant relief for
tendonitis and other inflammation in the joints. Added to its pain relief abilities, ACV can
help strengthen bones as it contains calcium, potassium, magnesium, and phosphorous.
3 GINGER
Ginger is known to be a good plant
to help strengthen the immune system because
of its phytochemical components
that aid in inflammation. Due to a recent
study, people who suffer from osteoarthritis
(OA) who applied ginger directly on
their joints on a daily basis experienced
relief for 24 weeks after a week of daily
application. The study concluded that ginger
treatments increased the quality of life
satisfaction in pain, physical function, and
health in people who suffered from OA.
The alternative and risk-free use of organic
ginger as pain medication proved to be
effective compared to invasive treatments,
surgery, and conventional medication.
4
OLIVE OIL
Olive oil is a wonderful ingredient
that moisturizes the skin while possessing
the power to stop inflammation. Supplements
that contain olive oil has proven to
reduce oxidative stress that people with
rheumatoid arthritis go through. In a recent
study conducted, it has been found
that fish oil and olive oil work wonders in
reducing joint pain, morning stiffness, and
increase handgrip strength in people who
suffer from rheumatoid arthritis.
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5
DIY NATURAL RUB
FOR KNEE JOINT PAIN
Applying this paste directly to any joint
can help relieve joint pain and reduce
swelling. You can experiment with the
measurements of the mixture of the
pain rub, one that would best suit your
needs. You can try mixing a balance of
ACV and olive oil, the oil can lessen the
intensity of ACV. Any of these ingredients
will aid in reducing inflammation if
you choose to ingest them. However, remember
that cayenne can cause fabric
stains so keep a napkin around when you
decide to eat the above ingredients as is.
Ingredients: Two tablespoons cayenne
pepper powder. One cup raw of unfiltered
apple cider vinegar OR warm
1/2 cup extra-virgin cold-pressed olive
oil. Grated one-half inch ginger
Directions: Mix the apple cider and warm
olive oil together and add the grated ginger
and cayenne paper; continuously stir until
you get into a paste consistency. Apply and
leave the paste directly on the affected area
for 20 minutes twice a day. Rinse the application
with warm water and pat dry. Refrigerate
the leftovers of the rub. During reapplication,
stir the rub before application.
Sore joints are something you should take
seriously. Natural home remedies can help
fight against these inevitable joint pains
that are caused by aging. The recipe above
can help prevent and relieve pain during
these painful joint conditions.
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3 TRUTHS YOU SHOULD
BE AWARE OF ABOUT
NIGHT
EATING
AND
FAT
LOSS
by
Marianne Williams
Follow Us:
Contrary to common belief, eating late at night does not cause you to gain
weight. Read on for more info about late night eating and losing/gaining weight.
American have believed for
many decades that eating
food late at night is not good
for you. However, if you try
to find out exactly why eating
late at night is not good, you probably will
not find anything substantive. People that
think that late night eating is bad for you
believe so for the following reasons: metabolism
usually slows down late at night
and all the energy is directed towards
digestion meaning that you will not sleep
well, and the body does not require any
calories at night, which means that they
are converted into fat. The truth is that
such beliefs are simply not true - at least
not true enough to have any substantial
validity. Mayo Clinic advises that you
stop eating at least 2 hours before going
to bed, but you don’t need to cut night
time snacking from your life if you wish
to lose weight.
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Research shows that regularly exercising for extended periods of time could do more harm than
good, especially to your heart. Read on to learn more!
1
HOW DID LATE NIGHT EATING
GET SUCH A BAD REPUTATION?
The popular belief that it is wrong to eat
before going to bed comes from Adelle Davis,
a 1970’s dietician that famously wrote
about eating breakfast like a king, lunch
like a prince, and dinner like a pauper. This
is something that you probably heard a
lot when growing up. You probably even
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advise your children to follow this basic
rule of thumb. It might not necessarily
be bad advice, but it is definitely not the
only way you can approach meal scheduling
and portioning. A common and natural
eating pattern exists in the world of mammals
and you are probably already familiar
with it. However, you might not have considered
whether it applies to you.
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2
LATE NIGHT EATING VS.
THE NATURAL ORDER
How do you feel when you eat a large
meal? Satisfied? Check. Hunger for more?
Obviously not. Sleepy? Probably. Yes! We
acknowledge the rest of the post-meal
feelings as being valid, but for whatever
reason we have believed the myth that eating
should not make us feel sleepy. Why?
The truth is that nothing is further from
the truth. Feeling sleepy after eating is
completely normal and not something
bad. Just about every mammal feels this
way especially after having a large meal.
Why would it be different for humans?
The reason is that dieticians simply
confused cause and effect. Dieticians
came to the conclusion that late night
diners were gaining so much weight
because of their habit of eating before
going to bed. However, this is not
the problem.
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3
THE REAL CULPRIT
WITH NIGHT SNACKING
The problem is that most of the people
that eat late at night usually overeat. Overeating
irrespective of the time of day or
your sleeping habits is never a good thing.
When you overeat especially late at night,
you will obviously gain weight. However,
you will still gain the same amount of
weight if you overeat at 6 in the morning.
It doesn’t matter the time of day that you
eat. It is what you eat and how much you
eat as well as how much physical activity
you engage in during the day that will determine
whether you will maintain, gain,
or lose weight. The focus should thus not
be on the time of day. Your focus should
be on the portions. Late night eating does
not lead to weight gain, but if you eat too
much at night you will.
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6 STEPS TO A QUICK
AT-HOME CARDIO
W orkout
by
Ralph Dozier
Do you really
think that you
need to pour
half of your
money into a
golden gym membership
just to get a great, solid
workout in? Well, think
again. You can get in a
full circuit workout using
just your body’s weight
which will strengthen your
muscles and boost your
heart rate. Here is a guide
to a fat-blasting workout
which will prove to be
a worthwhile challenge!
Instead of going to the
gym, do this circuit about
four times a week. Every
exercise must be done one
after the other with each
set being done one after
the other. After doing all
six of the exercises, break
for a minute and then head
back in from the beginning.
You should work the
circuit completely three
times in total.
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You don’t have to go to the gym for some serious sweat; effective, calorieburning
cardio routines can be done right in your own home. Check it out here!
January 2018 I
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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
these easy recipes provided here.
CLICK HERE TO LEARN MORE
1
12 SQUAT THRUST
PUSH UP PLANKS
Go into a squatting position and thrust
your legs out to finish in a push up, hold
this for a second and then lower yourself
to a plank position. Hold this for another
second. Return to the squat position. Repeat
12 times to complete the full set.
2
10 CARIOCA DRILLS
Put your feet shoulder-width apart
and quickly cross your left foot in front
of your right foot, then contort your
hips and kick the right foot behind you.
Do this same motion with your right
foot over left. Do this ten times. Repeat
this at a brisk pace like you are
running in place.
3
20 FIGURE-EIGHT LUNGES
This is a variation on lunges that involves
more twisting to tone the abdominals.
Sink into a lunge on your knee and hold out
your arms, then twist them to your front leg’s
side. Step back into the starting position and
pull your arms back across your body diagonally
and raise them over your head. When
you switch your feet, switch the direction of
the arms so you make a figure eight.
4
20 TIMES JACK IN AND OUT
Jumping jacks are a lot harder now.
Imagine doing a regular jumping jack but
when your arms and legs are out you get
into a squat with a wide stance. Jump out
of the squat and clap your hands over your
head to finish your Jack in and Out.
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5
10 CROSS-BODY CLIMBERS
If you can do a mountain climber then this one is easy. From a plank, pull each
knee up to the chest, one at a time, as if you are running in place but horizontally. This
exercise boosts your movements because instead of keeping the knees placed in balance
in your body’s middle while extended, you are swinging them 45 degrees to the side and
targeting your obliques.
6
5 BURPEE-PUSH-UP-BROAD JUMPS
Do this by standing with feet apart
and then gently bend with your knees while
letting your palms fall before you. Now, as
you stay bent at the waist, kick the legs out.
Now perform a pushup. Then, bring your
feet in and leap forward as best as possible,
while thrusting your arms forward for propulsion.
Land with feet together and then
perform your next rep of these broad jumps.
If your schedule is nuts or the weather has
you stuck indoors, use this guide to get a
full cardio workout in at home. It can be an
effective calorie burning routine for something
that you can do easily at home to save
time. This is a no-equipment cardio workout,
so try it and let us know how you like it!
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4 TIPS FOR MAKING A
DIY WARMING RUB FOR
SORE MUSCLES
by
Marianne Williams
If you have been bench pressing
two-year-old kids while
they fling onto you when
reading a book or lifting cars
to save trapped kittens, we
have the perfect solution for you. Here is
a homemade rub that soothes achy muscles,
arthritis pain, menstrual cramps,
nerve pains, shingles, and more. The
best part of this recipe is most of its ingredients
could be found in your kitchen
right now.
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Soothe sore muscles with an all-natural rub that gently warms and releases muscle
tension. This article will show you how to make your own DIY warming rub.
1
CAYENNE POWDER
The main component of cayenne powder
is capsaicin. It helps reduce the amount
of Substance-P which is a chemical that is responsible
for pain transmission in the body.
Pain is not a bad thing since it communicates
to us that we need to slow down and give the
body some time to heal. But pain can affect
you unnecessarily most of the time. On the
other hand, cayenne stimulates blood circulation
to the affected area which can help
speed up the healing process.
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One of the biggest disadvantages of eating carbs is that they can easily be stored as fat. Find out here
how to avoid storing your carbs as fat!
2
GINGER ROOT POWDER
A recent study at the Institute of Pharmacology
and Toxicology in Milan revealed
that ginger root is effective as a topical anti-inflammatory
agent. The results of the
study were published in the “Planta Medica”
- which showed that the paste of ginger
root extract helped reduce inflammation in
mice. It also has the potential to penetrate
human skin. The authors concluded that a
topical application of ginger root can improve
pain and swell in humans.
3
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ESSENTIAL OILS
Peppermint oil is a natural painkiller
and relaxant. Clove oil is another
painkiller that contains eugenol. Eucalyptus
has also used to soothe sore
muscles from ancient times. You can
use cocoa butter and coconut oil as the
base of your balm. Don’t use water if
you want to extend the shelf life of this
balm. Non-GMO cornstarch or arrowroot
can be used to reduce the oily texture of
the recipe.
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4
HOW TO MAKE THE
DIY WARMING RUB
Here are the ingredients for the warming
rub: 1 1/4 cup of grated cocoa butter, 1/2
cup of coconut oil, two tablespoons of cayenne
pepper powder, 15 drops of peppermint
oil, 2 teaspoons of ginger powder, 15
drops of eucalyptus oil, 8 drops of clove
oil, and 1 teaspoon of non-GMO cornstarch
or arrowroot powder. Make sure you omit
the peppermint oil if using the balm on
children below five years. Since clove oil
is used for teething products made for babies
- it is okay for kids. But you may consider
cutting the clove oil in half based
on the feedback you get from children.
Here is how to prepare the warming rub:
Take a double boiler and place the cayenne
powder, ginger powder, coconut oil and
gently warm it. Don’t allow the mixture to
get hot since the smell of cayenne powder
will fill the room and make you cough. Stir
the mixture once it is slightly warm and turn
off the burner. Allow the mixture to sit for
1/2 an hour and repeat the process once
again. Do this several times for at least
two hours in total. Then remove it from the
heat completely. Keep the oil overnight to
infuse. Move to the next step after that.
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Place the mixture in the freezer so that it
becomes nice and cold. Use an old T-shirt
or a cheesecloth and strain the mixture
over a measuring cup. Once you strain
out the spices, make sure to add more
coconut oil so that the final mixture becomes
about 1/2 cup. Add the arrowroot
powder and mix it thoroughly. Now place
the mixture in the freezer or fridge until it
becomes semi-solid on top. Don’t let the
mixture harden as it might become very
hard to whip under such circumstances.
Place the infused oil and cocoa butter in
a chilled bowl and add the essential oils.
Mix it with an old-fashioned hand mixer
or a stand mixer to the highest setting.
Store it in an airtight jar - cobalt or amber
is the best. Make sure that you use a
clean jar that is kept out of direct sunlight.
Soothe your tired muscle after a hard
workout or a long day with this all-natural
rub. It gently warms the muscles
and releases muscle tension. The rub is
made with ingredients that are found in
your kitchen. It makes a great massage
lotion. Natural remedies will work with
the body to support its functions in order
to heal faster. They are much more
effective than conventional medicines
that fix the symptoms instead of taking
a holistic approach to your health and
well being.
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6 EASY KALE RECIPES
TO PACK UP ON
NUTRIENTS
by
Ralph Dozier
Follow Us:
Kale is so bursting with vitamins
and minerals that it’s considered
a super food. Eat more of this
leafy green in these easy recipes
provided here.
Did you know kale is one of
the best vegetables to consume?
The reason it’s so good
for you is because it’s packed
with some of the most essential
vitamins and nutrients, such as vitamin
C, iron, and even the fiber you need to
have in your system to avoid bloating and
constipation. Although it’s great for you,
there’s a possibility you’re not sure what
to do with it or how to prepare it in different
ways. There are some simple, healthy,
and nutritious recipes you could consider
trying to prepare at home.
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You don’t have to go to the gym for some serious sweat; effective, calorie-burning cardio routines can be
done right in your own home. Check it out here!
CLICK HERE TO LEARN MORE
1
SAVORY SOUP WITH KALE
Do you like having a bowl of soup
before dinner? It’s soothing, warm, and
delicious. If so, you should try making the
savory soup using kale as one of the main
ingredients. You could combine a few of
your favorite types of beans, such as black
beans with kale and other vegetables.
Don’t be afraid to throw some chopped
onion, carrots, and even a bit of celery
in the mix. Throw your ingredients in the
slow cooker with a bit of broth and allow
it to cook on low for several hours.
The ingredients blend perfectly together
to create a tasty and healthy soup that
you can eat before dinner or even as
your dinner.
2
LOADED KALE SALAD
Who says you need traditional lettuce
leaves in your salad? If you’re looking
to add more nutrition to your favorite
type of salad, consider replacing the romaine
lettuce with handfuls of kale. You
should chop it up into small pieces before
tossing it with some shredded cabbage,
shredded carrots, and your favorite salad
dressing. It’s the perfect dish to have for
lunch or as a side dish with your dinner.
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3
QUINOA AND KALE BLEND
If you’re trying to feel full faster without overeating, consider making yourself a
side dish consisting of quinoa, kale, and some chopped pieces of cranberries. The quinoa
and kale are both extremely nutritional, but the two of them alone may not have as much
flavor as you’d like. The good news is that adding the cranberries to the mix will give this
side dish the perfect hint of natural sweetness that keeps the dish healthy while giving
it more flavor.
4
LOW-CARB KALE WRAP
If you’re looking for a good way to
enjoy a tasty wrap without consuming too
many carbohydrates and calories, the lowcarb
kale wrap is the perfect choice for you.
Start by pulling out one chicken breast,
seasoning it with some olive oil, pepper,
and garlic powder. After you’ve cooked the
chicken, slice it down and then mix it with
some fresh vegetables or fruits. Pull out
a large kale leaf, set it down on the plate,
throw the chicken and veggies or fruits on
top, and wrap it up before eating it.
5
VEGAN KALE DISH
If you’re following a vegan diet, you
might not eat meat, but you may be willing
to eat tofu. In that case, add some
olive oil to a frying pan, cook up the
seasoned tofu, and then add it to a salad
consisting of fresh baby kale leaves,
minced garlic, and diced sweet potatoes.
It’s a healthy, simple, and flavorful vegan
dish that you’d be able to make in a
short amount of time, which is great if
you’re in a hurry and need something
good to eat.
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6
CRISPY VEGETABLE CHIPS
Although you may be focused on
eating healthier foods, there are times
when you might still have a carving for
the saltiness and crispiness of potato
chips. Instead of giving in and eating
those potato chips, you can make healthier
alternative chips using baked kale.
You’ll need to start the process of making
these chips by tossing chopped pieces
of kale in a bowl with some olive oil,
salt, and any other seasonings you prefer.
Put the pieces of kale on a baking tray,
put the tray in the oven, and then begin
baking the kale chips until they’re as crisp
as you’d like them. You can eat them while
they’re still hot or wait for them to cool
off and then enjoy them as a tasty snack.
Kale is the kind of vegetable you should
make sure you’re consuming because of
all the vitamins and nutrients it has to
offer. It’s low in calories and it even contains
some essential fatty acids. Now that
you know how good it is for you, consider
trying some of these recipes so that you
can enjoy it in different ways.
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TUNE IN
FOR OUR
NEXT
ISSUE!
• HOW TO STRENGTHEN YOUR CORE
AND LOWER BODY
• THOUGHTS ON CALORIES
IN ALCOHOL
• REASONS FOR RAPID WEIGHT GAIN
• EASY EXERCISES FOR BACK FAT AND
UNDERARM FLAB
• STRETCHES TO UN-SLOUCH
YOUR BACK
• A GUIDE TO A BALANCED DIET
FOR CHILDREN
• TIPS ON HOW MUCH WATER YOU
SHOULD BE DRINKING
Follow Us:
The February 2018 edition of
Smart Weight Loss
will be available this winter.
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