Some Alternatives to Sugary Drinks for The Kids This Summer

As we enjoy some beach time or family barbeques this holiday, there are likely to be lots of chilled drinks floating around. They go down beautifully in the hot summer sun and can make a fun day even more entertaining. While the adults will likely enjoy a bit of alcohol in their beverages, the kids will be more about the colour and the fizz.

The idea of sweet drinks can be a distressing one, because of the potential for sugar highs. Imagine having a bunch of ordinarily boisterous nieces and nephews. Now imagine herding them when they’re amped up on sweets and soda. The horror! Of course, from a dental perspective, the danger is far higher.

The reason dentists warn against (sweets and) fizzy drinks is that they stay in the mouth for longer periods, so the sugars have more opportunity to do damage to your teeth and gums. Sodas contain simple sugars which are broken down faster in the mouth. This makes it easier for the bacteria in your mouth to absorb and feed on them.

The sooner this happens, the sooner said bacteria would excrete acids, and those acids erode your teeth. On average, a glass of cola contains 30g of sugar per cup. Flavoured milk has 25g, while sports drinks have 20g per cup. For reference, a grown-up should take around 40g of sugar a day, which is roughly 10 teaspoons. Children should consume much less.

If you can take a single glass of soda, you’re fine, but we often consume three or four, especially when it’s hot and humid, or if we’re chilling by the pool in the summer. And of course, between the heat and their playing, kids get a lot more thirsty. They won’t realise that their drinks don’t effectively quench their thirst. They’ll just keep coming back for more.

Rather than rationing their sweet liquid intake – which can be quite the challenge, try replacing carbonated beverages with something healthier. It can still be iced, but it will have considerably less sugar than commercial products. Here are a few substitutions you can try.

Tea for soda

Kids love their fizzy drinks, but it’s easy to replace them with a fruity tea. Pick a flavour that matches their favourite commercial drink. Tea bags and infusions are available in hundreds of varieties, and they have the same taste as your kid’s favourite soda with none of the sugar.

Once you’ve selected the right kind, dip three or four tea bags into a litre of boiling water and let them sit for five to ten minutes so that the flavours fully infuse. You can give the tea some extra kick by adding a cup of soda water or sparkling water. It creates a fizzy effect. To fully bring out the flavour, stir in a teaspoon or two of sugar.

Lemons for oranges

Commercial fruit juice can pack up to 25g of sugar per cup, even when they’re completely natural. And since fruit juices aren’t buffered with fibre, the simpler sugar does more damage to teeth. Instead of bottled orange juice, offer your kids some home-made lemon water. Be sure to make lemon water rather than lemonade.

Lemon water contains one teaspoon of freshly squeezed lemon juice added to one glass of water. Stir it in and offer it to the kids. Since it has no added sugar, it will quench their thirst more effectively than juice, and is much healthier. It also has more flavour than plain water. If you must, you can add a teaspoon of honey to the drink.

Coconuts for sports drinks

Sports drinks are marketed as a healthy option because they contain electrolytes and offer instant energy. However, they also contain a lot of sugar, colour, and artificial preservatives. Instead of putting that junk into your kids, entertain them with coconut water. If possible, use a young coconut rather than a packaged product.

For the kids, a drink served out of an actual coconut will appeal to their sense of fun. It may not be as colourful as a bottled sports drink, but it’s playful and organic. If you can only get the packaged variety, serve the kids in bright cups, quirky bottles, and curly straws.

Flavour your own milk

Flavoured milk is quite popular with little ones, and you can easily justify it because it seems healthy. However, commercially flavoured milk contains added sugar and artificial products. It’s better to buy your preferred brand of milk then add some flavour at home. You can use cocoa powder, organic essence, or blended berries.

How to look stunning and feel alive in easy steps

The fact that people use services like Dore Aesthetics is a testament of how much beauty means to us. However, many are struggling to figure out how they can look stunning. For some it’s easier than for others, but ultimately everyone wishes they would look a little better than they currently do, aside from a small minority of people that just look perfect already.  So how can you look stunning in a few easy steps? Stick around and you’ll find out, as we unlock the box of beauty mysteries, which in truth are just simple tips that work great.

Keeping your body moving

Movement is critical to a healthy lifestyle. If you want to feel alive, you need to always be on the move. Exercise daily in order to stay sharp and to vitalize your entire body. Before you fret about not being able to make it to the gym, you should know that you can simply work out from home a couple of minutes each day, and you will feel considerable differences. You don’t need any heavy equipment, as you can just use your body.

You can also combine the necessity of exercising with that of getting fresh air constantly. Make time to go hiking or to perform outdoors activities. You get the benefits of both at the same time. Also make sure to ask your friends to tag along. Hiking especially is a lot more fun when you go with someone that you can converse with during the hike. Of course, if you would like more alone time, that’s fine as well. Just make sure that when you do go hiking, you are enjoying yourself.

Feed your body what it needs

Skipping breakfast is the worst thing you could possibly do to your body. Not only are you starving it for nutrients, but you are also pretty much inevitably making yourself hungrier. You might not feel it then, but later on throughout the day you will feel a lot hungrier and you will most likely devour through some unhealthy snacks. Get a big protein rich breakfast every morning and make sure you are fully energized before you leave the house.

There are many types of meals you can have, so if it’s just the fact that you’re bored of eating the same things for breakfast, you can change that. Look up healthy breakfast ideas and combine foods you haven’t tried together before, or at all, even. This will give you not only the nutrients you need to start your day, but also the spontaneity to enjoy your day more.

Your face and hair should always get attention

Your face and hair are some of the most important parts of your body when it comes to aesthetics. Make sure you wash your hair regularly and often enough to keep it looking great, and use cleansing treatments to take care of the area around your eyes. Your eyes are a major focal point for your body, so they should always be enhanced.

Also, if your brows are a little wild, and not in the good way, you could groom them a little bit to add more style. But keep in mind that there’s nothing wrong with keeping them natural.  Your eyebrows can be your best quality, so make sure you’re not robbing yourself of an asset.

Top Four Supplements That Nurses Need to Be Taking this winter to Stay Healthy

While working in the healthcare industry as a nurse practitioner is a noble and rewarding career choice, it can also be a career that takes its toll on your health, especially during the winter months. You are exposed to your fair share of the typical germs that circulate at this time of year, which makes you more prone to picking up something yourself.

If you are just finishing up your online doctoral nursing programs at a school like Bradley University and you’re about to enter the field for the first time, then you’ve been focusing on your studies and will no doubt be well prepared in that sense. What that nurse practitioner doctorate degree won’t provide you with is the built-up immunity that more seasoned nurses already have. So, what can you do to stay as healthy as possible this winter? Here are four supplements that you will want to look into.

Vitamin C

This first supplement should come as no surprise, as people have known the benefits of vitamin C for quite some time now. While vitamin C won't actually stop you from getting sick in the first place, it has been shown to help shorten the duration of the cold allowing you to get back to your normal self that much faster.

Keep in mind the busier you are and the more stress you are under in your job, the more likely you are to get sick in the first place. Taking vitamin C on a regular daily basis is always recommended.

Garlic

There's no need to add copious amounts of garlic to all your dishes, instead you can reach for a garlic supplement which will get to work fighting those germs. The idea is to take this supplement on a regular daily basis in order to help prevent colds and to shorten the duration of them when you do get sick.

Zinc

Here's one that has picked up steam over the past couple of years as another powerful tool in helping to fight colds. Zinc lozenges and zinc syrup has now become a go-to item to help fight upper respiratory infections. Again, it won't be able to cure you, but it is believed to help shorten the duration of the cold.

American Ginseng

It's important to also mention ginseng which can be found in a number of different popular cold-fighting supplement blends or on its own. When shopping for ginseng be sure to look for North American ginseng and aim for 200 mg/day to help prevent a cold. You can up that dosage while you are sick.

Get Started with Them Today

So, if you’re looking for a way to make your first year in the healthcare industry as a nurse practitioner a successful one, boosting your immune system with these supplements is a good place to start. You will be helping your body to fight the germs and at the very least get over colds that much faster.

10 Foods That Help You Build Muscle For Athletes While You Are In HCG Diet

Nutrition is among the key aspects to observe and work on especially for athletes who are on HCG diet. Inclusion of foods rich in fiber content and with low fat contents is consequently the best of all solutions to some of the challenges that may be faced by those on HCG dietary plan. The knowledge of the particular foods to eat and to avoid will guide every athlete concerned about their health in relation to their career.

Proper diet is extremely significant in facilitating muscle-building in the body. One would want to do some Yoga workouts but with poor nutrition, they can only achieve poor results. A combination of foods rich in fiber with low fats and proper HCG protocol is helpful to all athletes.

When athletes are on HGC diet, the HCG hormone activates the body metabolic systems to burn excess fat and preserve muscle. The use of HCG drops causes the body to increase the consumption of glycogen, normally stored in the liver and lean cells that plays important role in production of energy in the body.

Glycogen is produced by the body from the carbohydrate nutrients that one consumes and requires some water of about 3 or 4 grams for it to be stored in the body reservoirs. The underlining principal which guides us through especially when selecting the foods to take while one is on HCG diet protocol is based on the body alterations towards carbohydrates intake.

When you reduce carbohydrate intake in your daily diet, the amount of glycogen will decrease (source), which will further result to reduction of the amount of water you have in your body. Another important myth bound to low carbohydrate intake is the severe loss of muscle mass.

The high levels of carbohydrate or caloric deficiency most often triggers muscle lean loss (source), which helps to accelerate metabolic rates, boost immune system and in general bone health improvement. It becomes unfortunate when individuals lose muscle mass through consumption of starvation diets because they keep exploiting some muscle and their nerve systems.

Foods To Combine With HCG To Build Muscle Mass

It is categorical that however much we want to lose weight with only HCG diet, we need to consider taking foods which will help build muscles for a healthy and stronger body. In this case, choosing high fiber content foods with high protein contents and small amounts of carbs will add value to your HCG dietary plan. Here are 10 foods that can help you build muscle especially for athletes.

Brown Rice

While we know white rice is not recommendable when making dietary plans for athletes, brown rice is important as it contains a considerable amount of fiber constituents. It is healthy and helps to build the lean muscles and should be recommended for athletes on HCG diet protocol.

Beans

For most athletes who are vegetarians, all foods from plants rich in proteins are recommended. Some of the best foods are beans including, soybeans, white, kidney beans, pinto or black beans. Beans are believed to contain fiber and have no saturated fats unlike those extracted from animal sources like meat.

Among the best cereals which contain a substantial amount of fiber are black beans. Take just one cup of black beans and get 15 grams of fiber with a good amount of proteins. For those who would prefer taking black beans, taking of large quantities of water is recommendable.

Whole Wheat Pasta

Whole wheat pasta contains significant quantities of fiber and is usually sweet and enjoyable when taking it. They have small quantities of sugar unlike the white grain varieties. Fiber normally takes time to be digested and to avoid related complications in athletes during the marathon activities, pasta may be avoided until the end of exercise.

Lentils

Lentils are believed to have high fiber content and can have up to 15.0 grams of fiber content in just one cup. It has other health benefits to athletes as it is rich in mineral iron and peptides.

Whole Wheat Bread

Whole wheat bread contains a substance known as bran. The bran is rich in fiber and is highly recommended for those athletes who are on HCG plan.

Avocado

Many dietitians have discovered that when a person takes one whole fruit of Avocado, they gain 10 grams of fiber which aids in reducing cholesterol levels in the body. It helps to curb nutritional conditions like chronic heart related diseases like heart attack and stroke.

Oatmeal

It contains a special kind of fiber that is helpful in weight loss. It is very nutritious when taken and it helps in lowering the cholesterol levels in our bodies.

Corn

Corn contains small quantities of fat but with substantial amounts of fiber of up to 3.5 grams in one cup. It is recommended to include and consume one cup of corn daily with other diets. Alternatively, well cooked popcorns can be taken on daily basis to help in cutting weight.

Pear

Nutritionists urge that just one fruit of pear contains approximately 5.5 grams of fiber. Pear fruits are tasty and will give you the best feeling before or after taking other diets.

 Cauliflower

Cauliflower is renowned to be the best source of fiber. It is usually taken with Gruyere cheese. This combination is ever yummy and just one cup of it can give you up to 5.0 grams of fiber.

Is Your Loved One Struggling with Drug Addiction? Check Out These Signs

In today’s society, many people struggle with addiction. Depending on the substance abused and the frequency of abuse, effects can vary significantly. Nothing can be sadder than someone close to you suffering from substance addiction and you aren’t aware. You might have noticed certain changes but probably assumed.

To be able to help your loved one, you should be on the lookout for common drug addiction symptoms. The following are common symptoms evident in drug addicts. Although not everyone might show the following signs, most of the people who suffer from drug addiction have these symptoms.

Evasive and secretive habits

One thing addicts do is trying to hide the fact that they are hooked. To avoid revealing so much indications, they might suddenly start avoiding you. Their behaviors might range from acting in unusual manners, keeping secrets to clearly avoiding answering some questions pertaining to their behaviors.

Occasional mood swings

Depending on the substance abused, occasional fluctuation of moods may be a symptom of drug addiction. This results from psychiatric disorder brought about by the addiction. Certain drugs feature varying emotions depending on how often they are abused and the amounts abused. You should be curious if someone you love develops sudden major mood swings.

General behavioral changes

For many people struggling with addiction, it is common to notice changes in their lifestyles and appearance. For instance, the way they address people and their dressing might change. Be on the lookout for moods such as aggression, shortness of temper and apprehension. This might result from psychological effects of the drugs abused. The other likely cause of change in behavior is the new company the addict might have acquired. In general, drugs and substance addiction make the affected people have a different perception of life.

Occasional loss of memory

If someone you knew as attentive is suddenly ‘switching off’ and forgetting some important things, he or she might be struggling with drug addiction. Heavy usage of certain substances within a short span often results in blackouts. The more the number of blackouts someone suffers, the more the likelihood of long-term memory loss.

Neglect of responsibilities

Drug addiction causes people to ignore their professional and societal responsibilities. They focus more on ‘attaining satisfaction’ from the drugs abused than fulfilling their obligations. Such people might not meet deadlines at work. They can also have issues supporting their families as they used to.

Handling drug addiction

If you suspect your loved one is suffering from drug addiction, it is advisable to take prompt actions. You can talk to them in a gentle way and ask them to go for counseling sessions. You can also encourage him to go for rehabilitation. Several drug treatment centers in Florida offer effective rehabilitation services to drugs addicts.

Depending on the level of addiction and substances abused, the rehab sessions might vary in content. Remember, it is possible to recover from drug addiction. Take it as your responsibility to convince your loved one to stop using drugs and resume their normal lives once again.

How Reincarnation Beliefs Gaining Wider Acceptance in Modern Society

For quite some time, reincarnation used to be a belief associated with particular religions. For instance, many Indian religions hold past life as a critical component of their religion. In particular, Jainism and Hinduism view reincarnation as a transmigration of souls. In fact, they believe that such souls continue to learn life lessons. The same is true with Buddhists. For them, it is so important to an extent that they strive their entire life to obtain good karma in order to achieve better reincarnation in subsequent life.

For many people who are outside the affected religions, reincarnation has often remained another intriguing supernatural teaching. In the past two decades or so, however, there have been interesting developments with regards to this topic amongst modern generations and even academicians. Different experiences in life such as visions, surreal dreams and déjà vu have made people to take an open-ended approach towards past-life.

Past scientific studies on reincarnation

The various life experiences have even made scientists carry out research on reincarnation. A notable one was a psychiatrist named Dr. Ian Stevenson who practiced at University of Virginia, School of Medicine. His research focused on parapsychological phenomena including near-death experiences, deathbed visions, psi and reincarnation. He is internationally recognized for his research on reincarnation.

In his research, he indicated that physical injuries and memories can be transferred from past lives. For over 40 years, he travelled across the world to investigate 3,000 cases of children who could recall having past lives. The evidence he tabled suggested that the children had unique illnesses, phobias and philias, all which could not be explained through heredity or their environment. His findings on reincarnation have ignited people’s curiosity on this topic. Refer to this page for more information.

Delving into past lives

Apparently, past-life belief is gaining wider acceptance amongst many people in today’s society. This has prompted many to ask questions regarding the same. While some simply do that out of curiosity, some hold firm beliefs that knowledge on past beliefs can unlock huge potential in our present existence.

Today, there exist various ways in which people can dig deep into their past lives. One popular option is past life regression. It is carried out by someone with experience in regression therapy. They can guide people through a hypnotic state into a previous life. People who have undergone this report different feelings, with some of them indicating the feelings of being in different locations. Others felt the feelings of the opposite sex or speaking in a different language.

Another widely used method of past-life exploration is meditation where people take quiet time to reflect. There is also dream analysis in which people can learn something about their past lives based on recurring dreams.

Exploration of past lives by different people has led to new revelations, with some achieving personal satisfaction and enlightenment. This has even led to past-life healing in which people believe bad experiences from past lives must be healed for affected people to lead a normal life. Do you believe in past life? What’s your take?

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Simple Guide to Help Overcome Alcohol Addiction

Alcohol has been legalized probably all over the world. You can enjoy a drink from the comfort of your house or in the company of friends. However, after some time, you may realize that you are taking more than you should. Often times, people will tell you so. Most people don’t notice they have an alcohol problem until it is already too late. The good news is that there are several resources you can use to stop drinking. This post is basically a quick guide meant to help you get on the right track when trying to stop drinking.

How to know you have a problem

The first step to recovery is admitting you have a drinking problem. But how do you know you have a problem? Here are the main signs:

  • Increased tolerance to alcohol – You have to take more alcohol to feel drunk.
  • Increased or lack of appetite – This leads to weight gain or loss.
  • Blood vessels appearing on the skin like spider-webs
  • Redness or swelling of palms
  • Upset or sore stomach
  • Repeated skin sores and infections
  • Feeling sweaty or clammy with no reason
  • Feeling unsteady
  • Depression or anxiety
  • Tingling and numbness in the feet and hands

People react differently to alcohol. Alcohol dependency may be caused by the environment, genetics, mental illness, stress and other things. Once you admit you have a problem, the next step is to take action. Below are the best steps you can take when dealing with alcohol dependency.

Make your intentions known

Recovering from alcoholism is not something you can do on your own. You will need the support of friends and family. Having a support team on your back will give you a chance to share your success and you will be accountable to them.

Avoid temptation

On the road to recovery, temptations will be many. Even with a full understanding of alcohol addiction consequences, you will still need to avoid temptations. Start by getting rid of all alcoholic drinks in your home. You must also avoid going to the bars or to parties where alcohol will be served. You also need to identify your triggers and avoid them.

Give up gradually

Unless you are in rehab, giving up alcohol is not something you will be able to do abruptly. You have to reduce your drinking gradually. That way, you will be able to manage the withdrawal symptoms better. If you have been drinking 5 bottles every night, bring the number down to 3. Continue reducing the number over a period of days until it is down to zero.

Reward progress

Rewarding yourself when you make progress will come in handy in pushing yourself further. Set short-term goals and reward yourself. You can start with an alcohol-free week then proceed to an alcohol-free month and so on. Put aside the money you would normally use to buy alcohol and use it to treat yourself.

These are simple steps that will get you started on the right path. However, if you feel you are not making any progress, you must consider professional help in rehab.

6 Important Factors to Consider When Choosing a Chiropractor

Chiropractic care offers patients a myriad of benefits. This form of medical treatment has been shown to be effective by the many patients that have undertaken it across the globe. However, for you to benefit from this treatment, you must pick a qualified and experienced chiropractor. These five guidelines will help you pick the best professional in this field.

Medical qualifications

You need to choose chiropractors who have undergone training in the medical field for excellent treatment results. Your doctor should have undertaken chiropractic education in a prominent medical school. Furthermore, they should be undertaking continuous education as it is necessary to maintain their operating licenses. With qualified professionals, you will be confident of their services and the treatment regimens that they use.

Licensed

You should ensure that your chiropractor is licensed to work in your state. Licensing is proof that the medical professional has undertaken and excelled in their board exams. You should request for their licensing number so that you can confirm that their licensure details are valid and upto date. You should also check for any disciplinary action taken against the medical practitioner from the board of chiropractic examiners.

Techniques used

Chiropractors will use a variety of medical treatments to ensure that you get relief from your medical problem. It is crucial that you research thoroughly on the chiropractic techniques that your doctor proposes. This will enable you to be more knowledgeable about the treatment techniques and their side effects. A qualified chiropractor Colorado Springs trusts will use the right techniques to treat the medical problem that you have for faster recovery.

Specialization

Depending on the chiropractic care that you need, it is crucial that you choose a professional who specializes in the medical condition that you are suffering from. Chiropractic professionals usually specialize in areas such as sports injuries, neck problems, neck issues, pregnancy treatment, and much more. Specialized professionals have in-depth knowledge regarding a specific medical problem and will offer better treatment options than a general chiropractor.

Business history

When picking a chiropractic care specialist, you should opt for one who has been in the industry for at least five years. Such professionals have adequate experience in the field and have handled similar cases before. Therefore, they will provide excellent medical services to ensure that you get the best treatment. Furthermore, patients tend to trust well-established and experienced doctors compared to those that are green from medical school.

Insurance plan

If you have a medical insurance cover, then it is best to go to a chiropractor who accepts your indemnity. Chiropractic treatment involves several treatment sessions for a specified period of time. Therefore, you can save out-of-pocket expenses if your insurance company can pay for your treatment services. You can talk to your insurance provider to find out the chiropractors that they work with.

When looking for the best chiropractor in Colorado Springs, you must ensure that they are an excellent fit for you. Take time to confirm what other patients say about the doctor and his/her clinic before making any appointments. Reviews will help you gather lots of information about the medical professional, and this will enable you to make a wise decision. You will get the insights that you need before entrusting the chiropractic care expert with your medical problem.

10 Ways To Keep Your Gut Healthy

Guys! Have you heard of gut feel, before?

Did you know that our digestive system – our gut, has a nervous system of its own and is capable of sending emotional signals to our brain?

No wonder, what we eat effects our moods and choices.

If you don’t eat right, your brain is unable to attain its optimal state of functionality and can affect your physical and mental wellbeing.

So, here are 10 ways to keep your gut healthy, for a fit body and a robust mind.

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10 Ways How You Should Look After Your Gut

When someone wants my advice over healthy eating, I do not straight away, tell them to focus on vegetables and organic foods.

Instead, I always insist them to work on their digestive health, as the primary step.

Our gut contains a wide variety of microorganisms, which help us with:

  • Normal functioning of the digestive system.
  • Absorption of nutrients from the food, which we eat.

A poor gut can cause serious ailments like:

  • Food intolerance (lactose or gluten)
  • Gas
  • Bloating
  • Diarrhea
  • Constipation
  • Leaky Gut Syndrome
  • Irritable Bowel Syndrome
  • Chronic fatigue
  • Nutrient deficiency

Now that you know, why you should be looking after your gut, let’s find out how you should do it.

10 Ways How You Should Look After Your Gut

When someone wants my advice over healthy eating, I do not straight away, tell them to focus on vegetables and organic foods.

Instead, I always insist them to work on their digestive health, as the primary step.

Our gut contains a wide variety of microorganisms, which help us with:

  • Normal functioning of the digestive system.
  • Absorption of nutrients from the food, which we eat.

A poor gut can cause serious ailments like:

  • Food intolerance (lactose or gluten)
  • Gas
  • Bloating
  • Diarrhea
  • Constipation
  • Leaky Gut Syndrome
  • Irritable Bowel Syndrome
  • Chronic fatigue
  • Nutrient deficiency

Now that you know, why you should be looking after your gut, let’s find out how you should do it.

  1. Include Probiotics In Your Diet
  • Our bowels depend upon the balance between the good and the bad bacteria in the gut.
  • The good bacteria build-up gut immunity and help to eliminate toxins from our body.
  • Since, probiotics are live forms of these good bacteria, they aid in the food digestion cycle and make our system sturdy.
  • By incorporating a diet rich in natural probiotic supplements, we tend to increase the quality and quantity of the good microorganisms.
  • They soon, outnumber the bad guys, later on stopping their invasion in an effective manner.
  • Some natural probiotics are fermented foods like:
  • Tempeh
  • Yogurt
  • Sauerkraut
  • Kimchi
  • Kefir

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  1. Bring Down Your Stress Level
  • The walls of the intestine are lined by millions of brain cells.
  • This makes the brain and the gut to be very closely associated.
  • For this reason, mental or physical stress can hamper the way, your gut works.
  • Some of the tactics, which can prove beneficial for reducing stress and bump-up your gut health can be: 
  1. Eat Enough Magnesium
  • Magnesium helps in activating many digestive enzymes.
  • If the enzymes remain inactive, it becomes difficult for our body to digest our food, completely.
  • Deficiency of magnesium can cause digestive issues such as constipation and abdominal spasms.
  • You can go for magnesium supplements or naturally available magnesium-rich foods like: 
  • Whole grains
  • Beans and nuts
  • Green leafy vegetables

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  1. Beware Of Too Much Antibiotics
  • It’s easy for a physician to hand out an antibiotic prescription in common conditions such as bronchitis, cold and flu.
  • What we don’t know is that, these drugs kill the good bacteria of the gut along with the bad bacteria.
  • This imbalance in the fauna of the gut may easily affect your health.
  • Try taking up alternative forms of antibiotics, when sick.
  • It is necessary to build a strong immunity system to keep these drugs at bay.
  1. Keep Out Sugar
  • In the gut, sugar can facilitate harmful Candida albicans to cause problems like leaky gut syndrome as these organisms feed on the sugar in your body.
  • Avoid consuming processed foods and soda drinks as they spike the sugar level in your blood.
  • Try using alternative natural or organic sweeteners such as jaggery, honey or maple syrup, whenever possible.

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  1. Switch To A High-Fiber Diet
  • A high-fiber diet can be obtained from whole grains, legumes, vegetables and fruits.
  • When the fiber reaches your gut, it helps in promoting a good bowel movement.
  • It lowers the chance of constipation, hemorrhoids and irritable bowel syndrome (IBS). 
  1. Detox Your Gut Regularly
  • This is an important step to cleanse your digestive system, so that any toxin clogged inside can be easily thrown away.
  • Some foods are natural detoxifiers. These can be: 
  • Green leafy vegetables like spinach, cabbage, kale, broccoli and mint
  • Turmeric powder
  • Apple cider vinegar
  • Psyllium husk
  • Fresh ginger
  • Fermented foods

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  1. Eat Only Healthy Fats
  • Healthy fats are necessary for a smooth bowel movement and easy functioning of the digestive system.
  • Try not to consume vegetable oils or other processed fats as they may contain components that can hamper your health.
  • You can obtain healthy fats from:
  • Coconut oil
  • Olive oil
  • Fermented Cod liver oil

(TIP: These fats should never be heated or used in cooking.)

  1. Drink A Lot Of Water
  • The quantity of fluids in your body is a critical factor for determining the quality of the digestion process.
  • Drinking lots of water dissolves fats and soluble fibers and leads to a healthy and obstruction-free gut.
  • Try to keep yourself hydrated by following a timely schedule and not just having your sip when you feel thirsty.

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  1. Keep A Tab On Your Weight
  • Obesity can damage the spectrum of gut bacteria.
  • Skip bad habits like too much smoking or consuming alcohol.
  • Make a workout plan which fits in your daily schedule.
  • This can eliminate constipation easily.

The Takeaway

It might sound crazy, but the invisible ecosystem thriving in your gut effects the way it works.

So, follow these 10 strategies for a healthy and strong gut.

Remember, whatever we eat will reflect on the health of our digestive system!

4 Effective Leg Exercises for an Awesome Workout

One often overlooked area of training is leg day. Looking good in the gym is often thought to consist of arm workouts, chest workouts, and a broader back with a six pack of abs. However, training legs can be one of the most effective full-body workout that improves hormonal response as well as helps to re-composition the body.

Leg training can be dreaded for some that have failed to keep up their legs in accordance with the rest of their body parts; however, if trained correctly with the right amount of resistance and the correct amount of variety, leg exercises can be looked forward to and really provide a sense of accomplishment after leaving the gym.

These four leg exercises will give you an awesome workout help develop your legs into a killer set of wheels. Here is the list:

  1. Squats

Squats are probably the king of all leg exercises and most widely recognized as bringing one of the most well-rounded leg workouts and full body workouts to the novice trainee all the way to the most advanced. They can also be dreaded sometimes. However, if starting at a manageable amount of weight and focusing on the proper form and resistance, squats can be developed to be felt and really tear at the hamstrings on the back of the leg while at the same time giving the glutes a tissue-tearing run for their money.

2. Leg Presses

Using the leg press machine has many similarities to the squat rack: it is an upward pressing motion in a controlled movement that focuses on the glute muscles. However, the leg press machine also brings even more control than a free-standing squat rack (while more similar to a smith machine) because it runs on tracks. This can be better for preventing injury and saving the knees: especially in the learning stages of leg development. Try additional leg presses when first starting out training legs to help build development and also help build up your squat capability.

3. Dumbbell Lunges

Dumbbell lunges are about the best “finisher” exercise there is for leg training. Lunges not only royally tear the glutes, but they can also leave the hamstrings burner and can be felt even more-so than actual squats in some cases. In fact, there have been times where I have taken time off from lunges to focus on the squat rack only to return to dumbbell lungs and be absolutely maimed and unable to walk the next day! Try lunges with a lighter dumbbell weight on a leg day as your last exercise of the day. Don’t be surprised if the next day you wake up with your leg muscles absolutely screaming in lactic acid glory while they recover from what you put them through!

4. Deadlifts

Finally, deadlifts, although primarily used for the lower lumbar and lat muscles of the back, also give a strong contribution to both the quadriceps and also the hamstrings depending on the form that is used to perform them. With certain grips and certain widths of the stance, deadlifts can effectively target either the hamstrings or the quadriceps in supplementation to the back muscles that you are working while performing the lifts. Try heavy deadlifts on a non-squat day to really reap the benefit of additional heavy leg-training benefits.

That’s my list on the four effective leg exercises for an awesome workout. Of course I do not purport this to be an all-encompassing list; nor am I suggesting that my word is final and that I may not be correct here. In fact, I’d like you to weigh-in to the conversation by leaving your thoughts, comments, questions, and additions below. I look forward to the feedback and I thank you for reading! 🙂

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