A Few Things You Can Do to Improve Your Diet

Are you one of those people who makes new year resolutions? Was one of your resolutions this year to improve your diet? Well, we’re almost halfway through the year now and you have done nothing about your diet. Or maybe you tried but gave up barely a week into it. Worry not; all is not lost. The mistake that most people make is thinking that they can make drastic changes to their diets overnight. This is what makes many people give up and go back to their unhealthy eating habits. The changes you make should be small and gradual so that your body adjusts as you go along. This article explains a few simple things you can do to improve your diet.

  • Come up with a meal plan

This is the most effective way to ensure that you stick to your new diet and do not end up eating unhealthy foods because you did not plan in advance. You will also be able to avoid takeout which is almost always unhealthy. Make a meal plan at the beginning of every week. This should include all meals; breakfast, lunch and dinner, as well as any snacks you plan on having between meals. However, the snacks should be healthy. For instance, you can be sure to get healthier with a green drink in place of a soda or processed juice. Note that skipping meals is not a good weight loss strategy.

  • Try and make your meals as colorful as possible

The more colorful your food is, the more nutrients it contains and therefore the healthier it is. Include different fruits and vegetables in order to get those vitamins that you need. Colorful food is also more appetizing and tastier, and you will be looking forward to it and not dreading it.

  • Reduce your sodium intake

Too much salt is not good for your health. Try your best to reduce the amount of sodium you take in a day. You can start by avoiding adding raw salt to food. This will help to regulate your blood pressure and also reduce your cravings for sweet things which are not good for your health.

  • Have dates instead of sugar

Sugar is packed with calories that will counter your weight loss efforts. Have dates instead of sugar. They will satisfy your sweet tooth without affecting your blood sugar levels. Dates are also rich in potassium which helps in cell metabolism.

  • Plan your cheat days

There are days when no matter how hard you try, you cannot resist that pizza or ice cream. Plan for your cheat meals so as to keep track of your calories and keep the cravings under control.

  • Make your meals tasty

If your meals are boring and tasteless, you can easily give up on your diet. To avoid this, make your meals tasty so that you look forward to them and not dread them. Look for fun recipes you can try online in order to make your meals more exciting.

The Power of Medical Cannabis over Diabetes

At the mention of cannabis, many people have in mind everything to do with illegal drugs. The fact nevertheless is that cannabis has, for many years, been used for the good of humankind. As long ago as the 19th century, the herb was mixed with medicines in treatment of pain and other health conditions. Today, many nations have made it legal to use medical cannabis for treatment of various diseases. Among them is diabetes. They are enough reasons for the remaining countries to embrace the use of marijuana in treatment of diabetes, if they want to be actively involved in wiping the ailment and the complications that accompany it out of the face of the earth.

  • Treatment of Neuropathy

One of the most painful complications affecting people suffering from diabetes, neuropathy affects the feet and legs as well as other body parts. It involves the damage of the nerves. Thankfully, medical researchers have confirmed that the use of cannabis through inhalation provides diabetic people with relief from neuropathic pain. The drug achieves this through activation of brain and body receptors.

  • Increased Sensitivity to Insulin

There is great need for effective use of insulin for good health. Unfortunately, type 2 diabetes patients do not have the ability to exploit the effects of insulin to the maximum. By using cannabis, however, they can increase their insulin sensitivity by a large margin. They, in addition, have lower resistance to insulin than their non-user counterparts.

  • Keeping Retinopathy at Bay

Many people suffering from diabetes have a great risk of loss of vision as a result of diabetic retinopathy. It becomes worse with the fact that it largely affects people in the working age group, thus denying many households the source of their daily bread. Everything, nevertheless, is not bleak. According to researchers, the use of medical cannabis closes the door for diabetic retinopathy, affording many patients the chance to continue providing for their families.

  • Reduced Obesity Risk

Obesity or being overweight puts people at a great risk of diabetes. In fact, it accounts for more than 80 percent of diabetic people in the United Kingdom. This can, nonetheless, be easily be prevented by use of cannabis. According to a study carried out in 2013, marijuana use results to a smaller waist size and, thus, an obvious sign of non-existence of obesity. The waist sizes of cannabis users were found to be 1.5 inches smaller than those of people who had never used the substance or had stopped using it.

  • Fighting against Inflammation

In addition to many chronic diseases, inflammation is one of the factors leading to diabetes type 1 and 2. The use of cannabis has been confirmed to greatly cut down on occurrence of inflammation and other complications related to diabetes. This is courtesy of the anti-inflammation properties associated with marijuana.

  • Other Benefits

There are many other known benefits of using marijuana for medical purposes. They include lowering of blood pressure, improvement of circulation through opening up of blood vessels and relief of gastro-intestinal disorders and muscle cramps, since it is a gastro-intestinal agent. Cannabis oil is also beneficial in providing relief from restless leg syndrome when used as a vaporizer. It also does much good to the heart and blood vessels when it replaces traditional fats in foods.

  • A Little Caution

While cannabis has many known and unknown benefits, it is true that its use can lead to health problems, especially when it is wrongly used. Most of the disadvantages related to the use of marijuana include an abnormally huge appetite. This comes in the form of a craving for carbohydrates which, in turn, may reverse the gains it is meant to provide especially in blood sugar levels.

Although lowering blood sugar levels is one of the main benefits of using marijuana, it can be dangerous when the extent to which it is reduced is abnormally low. One of the causes of such a situation is presence of too much insulin, while the amount of glucose in the blood is not enough. As a result, patients may exhibit such signs and symptoms as a rapid heartbeat, sweating and shaking.

It is important to remember that diabetes does not affect human beings alone. There is, in fact, no much difference between the way the condition may affect you and how it does your pet. Therefore, it is important to take as much care of the animal as you would do with a human being. Often there is need to inject insulin into the animal. Only use the best dog clippers to remove the hair around the part you want to inject it. This will not only make it easier for the dog but also you. You should also ensure that the dog has the right diet as well as monitor the glucose in its blood and exercise it regularly.

CBD oil is the drug of choice for safe and effective pain management in the treatment of arthritis

People suffering from arthritis that has no known cure in traditional medicines turn to alternative herbal treatment, mostly based on medical marijuana or CBD.  In addition to the relief and remedy that it provides, that herbal treatment does not have harmful side effects is a great attraction. To get an idea of how significant the arthritis-affected population is, you should know that every year around three million people add to the list of people who have some kind of arthritis. If you look around, you would surely find some people affected by arthritis.  Most people experience the disease at some stage in their lives. However, managing arthritis or similar conditions are not very easy because traditional medical treatments have been limited in its ability to control pain.

The natural remedy for keeping arthritis under control is the best option because these are long-term treatment and can have serious side effects with traditional medicines. Arthritis is a lifestyle-related disease, and besides the therapy, it requires changes in lifestyle and habits. Cannabidiol oil or CBD derived from hemp or cannabis plant and marketed, as medical marijuana is not only safe for use in managing arthritis but is 100 percent legal across all states in the USA.  CBD products are available online, and you can get it delivered at your doorstep by ordering at cbdoilroom.com.  Although cannabidiol has its roots in cannabis, it does not contain THC, a compound that is responsible for causing ‘high’ by changing the mental order for deriving maximum pleasure. The official page where they post cannabidiol oil reviews is http://www.cbdoilcanadahq.ca/. This is the reason for making CBD legal for private use as well as medicinal use.

Researches show the abilities of CBD

CBD oil has shown much promise in the treatment of arthritis especially rheumatoid arthritis that not only causes immense pain but can also render people immobile, as they have to stay confined to the bed. As you keep reading this article, you could gather knowledge about the recent studies on the effects of CBD oil on arthritis and would come to know how to use it.

In 2006, the first controlled trial took place in the US to evaluate the use of CBD and other cannabis-based products for the treatment of rheumatoid arthritis. The study carried over a period of five weeks used cannabis-based medication rich in CBD, and it showed that there was a significant reduction in inflammation and pain. CBD, well known for its anti-inflammatory properties has worked well to bring down swelling and alleviate pain.  Although there were side effects, it was all very mild and not at all harmful. Most importantly, the participants in the study confirmed that they experienced improved sleep

Two years later, a similar study carried out on people suffering from general chronic pain established that CBD had not only significantly provided relief from pain but also ensured better sleep. A study carried out in 2016 on rats by applying CBD gel on them, showed similar pain reduction in the joints as well as a reduction in inflammation.

Causes of arthritis

Lifestyle and aging are the most prominent causes of arthritis that usually shows up in different parts of the body accompanied by inflammation. Deficiencies in the immune system or any compromise that happens to it could result in arthritis.  The immune system when affected by some disease or injury causes inflammation, which is the body’s natural response to it.  Arthritis can also happen when there are some metabolic issues in the body. The body metabolism helps to break down uric acid which if not done correctly due to some problems in metabolism could result in uric acid build up in the body that causes joint pain and pain in any other parts of the musculoskeletal system. Some type of bacteria is also responsible for causing arthritis. Hepatitis C, salmonella and Chlamydia are bacteria that are responsible for infecting joints that lead to arthritis.

The natural cure of CBD

CBD interacts with the body's endocannabinoid system and provides a positive response to arthritis in reducing inflammation, discomfort, and pain. The action of CBD on the body happens in a very controlled manner that gradually drives away the pain. However, you have to keep continuing to use cannabis or CBD to make the effects long lasting because studies have shown that the action of CBD diminishes with time. CBD is so effective in reducing inflammation that it finds extensive use in the medical field for curing various inflammation-related conditions. This is the reason why CBD is also highly effective in the treatment of cardiovascular diseases.

How CBD works

CBD oil affects the brain activity, but it does so in a very positive manner unlike THC, the chief psychoactive agent that alters the state of mind and causes ‘high'.  CBD does not contain any mind-altering psychoactive agents but stimulates the brain cells to make it more useful for resisting diseases. To mitigate pain and inflammation, CBD interacts with the primary receptors of the brain CB1 and CB 2. The interaction of CBD with CB2 helps to counter the effects of rheumatoid arthritis that attacks the tissues of the joints. The anti-inflammatory properties of CBD help to slow down the progress of rheumatoid arthritis and even wholly bring it to a halt. This helps to avoid any permanent damage to the joints that could happen if the disease could progress.

The modality of using CBD

CBD oil is available in the form of capsules as well as liquid. While you can swallow the capsule-like any other medicines, for using the oil you can mix it with some lotion and apply it at the affected joints for pain relief. Therapeutic salves are also available for applying on the skin directly. However, it is best to consult your doctor to determine the appropriate dosage and the mode of application.

There is little doubt that CBD is a pain inhibitor and can be useful for the treatment of arthritis but more studies and trials on humans are necessary to establish the facts with convincing results.

How to Improve Your Sexual Health

It is common for sexual performance to decrease once you hit your 40’s, but many of us begin to see problems even at a young age. This can be due to several reasons, but can really cause havoc in a man’s life.

To help you have a better sex life, given below are some valuable tips on how to improve your sexual health.

  1. Eat Healthy

The foods that we eat can affect our performance. There are certain foods that have been proven to give a boost to testosterone and help people last longer. Similarly, some even cause poor performance. It is important to know about such foods so you can control their consumption.

Let’s have a look at some foods that are good for your sexual health:

  • Garlic and Onions: These foods improve blood circulation, however they may cause you to have a bad breathe, so make sure to brush your teeth after you have onions or garlic.
  • Peppers and Chillies: Try these even if you are no a fan of spices as they can help reduce hypertension and improve blood circulation.
  • Watermelon: This magical fruit is said to be very beneficial in this regard. Have it about an hour before you intend to have sex and you will see an improvement in your performance.
  • Bananas: This fruit is rich in potassium and can aid in lowering your blood pressure, which is important for sexual performance.

While the above mentioned foods help you perform better, there are some that can cause you to have lower testosterone, which affects performance. You should stay away from such foods. They include:

  • Mint
  • Flax Seeds
  • Nuts
  • Vegetable Oils
  • Soy and all Soy Products
  1. Keep Yourself Fit

Make sure to stay fit and healthy. Diseases such as diabetes and hypertension can affect your performance. Other than this, being overweight can also cause you to perform poorly in bed.

This is why it is important that you keep yourself fit. If you suffer from any health issues, make sure to get them sorted out. Other than this, join a gym or do cardio everyday to get rid of extra weight and keep your body in a good shape.

How to Improve Your Sexual Health hormones

Working out can actually give a boost to your libido and help you perform better.

  1. Stay Away From Stress

Stress is one of the main causes of poor performance. When you are stressed, you will not be able to perform as stress can lead to temporary erectile dysfunction.

Now, stress can be due to several reasons. You might be stressed due to having to perform. If such is the case, you must make yourself mentally and physically ready before you get into it.

A good solution is to speak to your partner about it so that you are more confident. Moreover, if you are stressed due to other reasons, such as business, you need to keep it on the side and not think about it when it comes to sex.

Stress of all kinds can affect your performance so make sure to keep it at bay.

  1. Avoid Bad Habits

Certain bad habits, such as smoking and drinking, can very negatively affect your performance.

However, there seems to be some confusion regarding this. Certain studies have shown that drinking wine can have a positive effect on blood circulation, but remember that too much of anything can have a bad effect, so it is better to stay away from such habits altogether.

  1. Get The Help That You Need

If you think you have a serious issue then get an appointment with a doctor and go for a checkup. In most cases, problems can be solved with the help of Viagra and other such products.

You can easily find Viagra coupons online and buy it at discounted rates to give your sexual performance a big boost. However, in some cases you may need extensive treatment so make sure to be ready for it and be totally honest in front of your doctor.

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Can vibration plates really help you lose weight?

Losing weight is not an easy feat; you need commitment, determination, and plenty of lifestyle changes to get the body and health level you want. While a properly crafted diet and a thorough exercise program are still the main strategies to employ, people feel that they take too long. Vibration plates, on the other hand, are more and more popular these days because they seem to work well together with any other weight loss program, therefore speeding the process.

Nevertheless, since we are all tired of all sorts of fad diets and “innovative” theories regarding weight loss, it is only natural to be circumspect about vibration plates and machines. If they do work and help you burn some fat, how do they work exactly? We will find out today!

What are Vibration Plates and Machines?

Vibration plates and vibration devices represent a category of fitness equipment emitting vibrations throughout your body or the body parts of your choice. Through vibrations, the plates stimulate your muscles, contracting them. Many vibrating plates and machines generate different levels of vibration intensity, mimicking the same muscular contraction generated by physical exercises. Since exercise is the only sure way for you to lose weight and tone your body, the popularity of vibrating plates becomes understandable.

What Should You Know about Vibration Plates and Devices?

These days, vibrating plates and machines come in a wide variety of shapes and sizes. Some are very popular, while some still need time to create the necessary buzz. For instance, one of the most popular vibration plates is the Mini Crazy Fit Bio Shaker. Simple to use, compact, and affordable, the Bio Shaker gained praise for its weight loss and muscle toning results.

Featuring several vibration speeds and matching all peoples’ needs no matter their fitness levels, the Bio Shaker allows you to choose the best poses for you. You can use it for other mixed exercises if you use yoga bands for instance, or you can include it in workouts that are more complex.

The Bio Shaker comes with positive reviews from people who chose it to shed some pounds and tone their bodies in the comfort of their homes. The machine is sturdy, and you can use it even in small spaces. Moreover, safe storage is not going to be a problem. Users say it helped them contour their muscles and burn fat in a pleasant and fun way. Because the machine is versatile, you can choose among many poses and exercise types.

Another incredibly popular vibration device is the Dual Motor machine. This vibration platform is also small and compact, easy to use, carry, and store. If you prefer working out in your living room, the Dual Motor may be a good choice, albeit a little expensive. The interesting fact about it is that it features oscillation and vibration modes. You can use them separately or together to customize your exercise routines and target problematic areas. It also allows you to perform arms, back, and chest works for a full body workout.

You have plenty of options when considering buying a vibrating plate. Size and shape are important. For instance, while the Bio Shaker and the Dual Motor are small and compact, the Merax Full Body Slim Vibration Platform is suitable for large homes with plenty of room for a home gym. Besides the size of the vibration plate or device, you should also factor in its technical specs and features, safety measures, extra benefits, price, quality, and promised results.

People say you should never buy something that does not do exactly what you need. These machines do promise you weight loss, muscle toning and firming body fitness, and overall positive fitness experience. The question, however, still stands: do they work as they promise, or are you going to spend your money and time on a glorified hoax? To answer this question, we will let science do the talking.

The Science of Vibrations and Weight Loss

The prospect of vibrating plates is charming: you can passively use the vibration plates and machines – doing next to nothing – while the device uses your own body to lose weight and tone your muscles. Some even claim that ten minutes of vibrations equals an hour of exercise, as the vibrations improve blood flow and muscle tone, accelerating weight loss.

The good news is that studies have found that using a vibrating plate can help you trim some belly fat and lose weight. Research conducted almost a decade ago showed that overweight or obese people achieved long-term weight loss when they combined a proper diet and vibration exercises.

However, the study authors warned that those who want to lose weight, tone their bodies, and improve their health should not rely solely on vibration plates to reach the desired results. A healthy diet and aerobic exercises are still mandatory, whereas vibration plates and machines could easily replace weightlifting and other complex and hard workouts.

Recent studies, however, emphasize on other health benefits of using vibration plates. The findings – conducted on mice – showed promise and hope for people who are obese and in risk of diabetes: full body vibrations helped the obese and diabetic mice to lose weight, regulate their blood sugar levels, and enhance the density and health of their bones.

Full body vibrations also showed promising results in trimming down belly fat – a problem most overweight people have in common. Moreover, smaller individual studies showed that vibrations do promote physical fitness, muscle strengthening, bone health, and improved mobility and body functioning while keeping their blood sugar under control. When people used full body vibrations for 30 to 60 minutes a day, they achieved similar results with people engaging in moderate exercises for the same amount of time daily.

What Should You Learn from these Findings?

The main problem with these findings is that they still need further evidence. First, mice are not humans. While traditionally mice research leads to human research, we still have few statistical data on real people that we can safely extrapolate to larger populations. In other words, we need bigger subject samples to verify that vibrations do help with weight loss.

Another thing you need to keep in mind is that even if full body vibrations enhance muscle toning, improve your tissue and bone health, enhance the fight against diabetes and obesity, and trim down belly fat, we have no conclusive results that vibrations alone can achieve all these goals. Usually, small studies focused on a combination of therapies – diet, other exercises, other weight loss methods.

Conclusion

When you decide to invest in a vibration plate or machine, you need to focus on the following aspects:

  • Use the machine daily for at least half an hour to achieve muscle toning and bone health;
  • Use the vibration plates in combination with other weight loss methods; if you are overweight and suffer from other related conditions, talk to your doctor about a customized diet, aerobic exercises, medication, and so on. Use the vibration plates as a form of workout, not as a standalone weight loss therapy;
  • If you want to lose just a few pounds to look and feel better (you are not overweight or obese), the vibration plates will help you trim the fat if you are committed to your daily routine.

You will lose fat and tone your body if you use the machine to its full potential, varying your routines and finding new poses while understanding its limitations.

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5 Types of Spy Cameras That Could Be Watching You Now

Over the years, cameras have evolved tremendously. They have gone from big, bulky equipment to tiny ones that can even be concealed. Spy cameras come in various types. Manufacturers have created clever designs that help disguise the cameras, making it easier for users to set them up. Spy cams, together with home defense weapons, will allow you better ensure the security of your family.

Here are 5 types of spy cameras that you could use (or should watch out for!):

  1. USB Charger

The USB charger spy camera is a device that is disguised as a basic USB charger. It is easy to conceal as all you have to do is to plug it into the wall. Most spy cameras of this type are also actually functional chargers. You could easily use this as a nanny cam, and it would even be better if you also had child safety products.

  1. Clock Radio

Clock Radio spy cams are available in various sizes and shapes, and they work like a real clock and radio. These spy cams typically have a number of knobs, so it will be difficult to notice the pinhole lens.

  1. Wi-Fi Adapter

Wi-Fi adapter spy cams look unassuming since they pretty much appear like regular adapters. Most of them even include a wire that’s just there to help with the disguise. There are also models that have Wi-Fi built in them, allowing you to live stream the video in real time.

  1. Flash Drive

Flash drive spy cams look like regular storage sticks. The camera lens is usually placed at the end of the stick that is opposite the plug.

  1. Smoke detector

Most smoke detector spy cams have wide angle lenses. Since they are usually installed in the ceiling, they are can provide surveillance of the entire room. However, they are often not functional detectors. Installing them near actual smoke detectors may make people think that they are indeed spy cams.

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The Top 5, Legal, Performance-Enhancing Supplements For Cyclists

Tyler Hamilton describes a moment when the doping testers arrived at his house for a surprise check. He was running hot and spent the day hunkered down in his home, lying flat on the floor, waiting for them to leave.

The World Doping Organization is relentless. Of all the sports out there, cycling is likely the most well-regulated system for doping prevention. They back this up with extreme penalties for the cyclists who take performance-enhancing drugs.

As a result, we are seeing a sport that is cleaner than almost any other professional game currently being played.

At DavesCheapBikes.com, we will never advocate the use of performance-enhancing drugs. However, there are many supplements on the market which provide a nice boost to the dedicated athlete.

Let's get right into it.

Supplement #1 Sleep

You are about to write me off, aren't you?

Just wait until you hear how much it helps!

In 2011, a study was done on collegiate basketball players. Their performance was measured over several weeks with their normal sleep habits. And then, the researchers pushed them to sleep 10 hours a night for several weeks.

The results?

During the period of sleeping longer, these athletes shaved one second off of their sprint time and improved their free-throw accuracy by 9%. 

Some coaches spend a student's entire career trying to get him to improve his shots by that much.

When you sleep, your body repairs your muscles, releases growth hormones and consolidates memory. If you have a night where you sleep less than 8 hours, then all of the working out and training from the day before has a lower impact on your performance.

If you want to improve your game, sleep more.

If you want to improve your quality of sleep, check out this melatonin-based supplement. Use this supplement in conjunction with an hour of no electronics before bedtime and some rituals to help the mind unwind and relax to ensure that your brain is maintaining a natural circadian rhythm and sleeping deeply.

Supplement #2 Hydration

I promise, I'll get to some supplements you can buy and I'll give you a link to some of my favorite ones.

But water is critical.

On this point, I want to emphasize the importance of filtered water. There are so many heavy metals and chemicals that enter our water system. Even micro-plastics -- little pieces of lint that wash off of our polyester clothing and end up in the water supply -- are becoming a worrisome issue.

Even worse, many of these chemicals aren't being closely tracked or studied. Will they hurt you? It's one of those things you don't want to risk.

The quantity of water is vital. Start every morning with 32 ounces. And then drink in preparation for the next day's activities.

For example, the day before a race, I will generally consume 16 ounces of Gatorade and 128 ounces of water. I started it on a whim and noticed that I was consistently setting personal records on races where I performed this ritual the day before.

The deleterious effects of a lack of water are well-documented. A 2% drop in body weight from dehydration is all it takes to start affecting your performance.

It doesn't take much, to lose 2%

Become well-hydrated the day before and stay hydrated throughout your event. You'll have a measurable edge over your competition.

The Top 5, Legal, Performance-Enhancing Supplements For Cyclists
Supplement #3 Beet Root Powder

Beet Root Powder is a fun, new, supplement that focuses directly on the systems that synthesize ATP.

Beetroot contains dietary nitrate, which has been demonstrated to help the muscles use oxygen better during intense exercise routines. 

The trick is to "pre-load" for six days and then maintain. You need time for your body to process this supplement and get it stored in the muscles, and then you'll want to continue with daily supplementation.

You are only looking at a .5-1% increase, but combine it with the two tips given above, and you are well on your way to being better than most athletes.

Supplement #4 Beta - Alanine

We all know that lactic acid burn that sets in when we are climbing an endless hill, trailing some of the best legs in the sport.

When it comes to hills, there is always someone better than you and someone who will do their best to kick your butt and put you in agony.

Beta-Alanine s going to be your weapon in these situations.

Bet-Alanine increases the level of carnosine in your blood, which acts as a pH buffer. This has been measured to delay acidosis and enable athletes to push harder, for longer, without dealing with that debilitating burn.

Based on the study performed in 2009, the dosage would be around 5 grams per day, and allow a 4 week long loading phase.

Supplement #5 Caffeine

Caffeine helps you in two major ways. First of all, it improves lipid and fat oxidization. This means that in a mostly carbohydrate and glycogen-based sport, caffeine helps your body liberate and use fat-based fuels.

It also helps stimulate the system, prevents cAMP uptake and improves the communication of your nervous system.

In trial after trial, Caffeine is one stimulate that repeatedly demonstrates a benefit.

Now, to get the most benefit, you need a significant amount. Four hundred milligrams per day is considered safe, and in some of these studies, they are giving the athletes 300 mg of caffeine.

So, measure carefully, and don't overdose.

These performance enhancers for cyclists may not be as exciting as you had hoped. However, when used together, the combined effect is measurable and gives you a noticeable advantage.

Even better, you'll find that most athletes have one or two supplements that they love. Very rarely will you see athletes who use them all.

Do that, and you'll have the undisputed advantage.

6 Ways to Craft a Diet that Can Help You Reach Your Goals

Diets are usually designed for one or two purposes: Reduce fat cells and/or increase muscle. When you’re starting out on this journey, it’s important to customize a diet that’s just for you. Just like a tool to reach sobriety, a promotion, or anything else planning is an important part of the goal phase.

Every person is different, which means every diet isn’t for everybody. Do you want to solely decrease or increase fat cell size? Are you looking to increase muscle mass? A combination? Determining what you want from your diet will drive your decisions moving forward.

Also, consider that not all calories are created equally. You might want to reduce fat cells in order to make your clothes fit better, or maybe increase muscle because you like the look of swollen triceps in a tank top. That’s great, and a fantastic way to boost your self-esteem, but it’s important to get there safely. Technically, you probably could reduce fat cells on a diet of nothing but 1,000 calories per day of sugar-free chocolates, but at what cost? It’s not sustainable, it’s not healthy, and your body will being revolting when it realizes it’s not getting anywhere near the nutrition it needs.

Ready to get started? Here are six ways to craft a diet that works for your goals:

  1. Write down a series of goals, both long-term and short-term. A goal might be “lose 50 pounds” but that’s going to take awhile to do in a healthy manner. It will be easy to get caught up in the negativity and give up. You can certainly include that as a goal, as long as it’s reasonable, but also include baby steps to get there. Share your list with your doctor, nutritionist, or other expert and make sure they’re on board. You can also recruit loved ones to be your cheerleaders.
  2. Get in sync with a nutritionist you trust. If you don’t already have a nutritionist, add one to your health dream team. They can be a great resource and source of support during your diet journey. They can help with meal prep ideas, help navigate you towards healthier alternatives, and educate you on nutrition as it impacts you.
  3. Write down your grocery list. When you have a list written down, you’re much less likely to shop on a whim. Also, avoid grocery shopping when you’re hungry. Instead, choose a time when it’s not busy and you know exactly where you need to go to pick up everything on your list. Stress can add to the temptation to ditch the list and shop off-course.
  4. Get the rest of the house on board. If you live with others, it can be tempting to sneak some of “their food” while on your diet journey. Not everyone needs to be on the same plan, in fact that’s likely not a good idea, but there’s no “need” to have sheer junk food in the house. Eating wholesome, healthy, local and organic can be a goal for everyone. Modeling healthy eating is also important for parents.
  5. Keep a food diary if that works for you. Does the idea of a food diary inspire you? Or does it make you feel like you’ll get a little too obsessive over calorie-counting? This doesn’t work for everyone, but if it resonates with you it can help you visually see what you’re consuming. All those little snacks and bites add up.
  6. Don’t taste-test if you’re counting calories. Trust yourself and the recipes, especially if you’re cooking for others and it’s not within your diet. This can be too tempting a task for many people—and a great excuse to teach the kids to cook some basics for themselves.

What tools work for you when crafting a diet?

How Changing Your Lifestyle Regularly Keeps Your Body Healthy

You’ve likely heard that it’s important to shake up your workouts every six to eight weeks because the body is very good at adapting. That’s sound advice (and true!), but what many people don’t know is that it’s also sage advice for other parts of your life. If you want to keep expanding ways to keep you healthy, happy, and curious, it’s a good idea to change up your overall lifestyle. The results? A healthier body holistically including physical, mental, emotional, and spiritual well-being.

Physical

The physical changes are the most obvious. Have you been stuck in the same cardio or strength training routine for months, or even years? Haven’t tried all of the classes or teachers at your gym? Never thought of taking your treadmill run outside? Personal trainers recommend dramatically changing your workouts at least every eight weeks. However, this can include modality (what you do and what you use) as well as intensity, time of day, and any other variable.

Mental

Most people could benefit from a mental health overhaul. You might want to consider adding meditation, therapy, or forest bathing to your daily routine. None of these practices have to take a lot of time. However, meditation can vary greatly based on the practice and guidance. Try downloading a few different guides and seeing what works for you. Although considered somewhat taboo, seeing a therapist can be a great way to talk about personal issues. No one is perfect and simply discussing life with a trained professional can be incredibly beneficial. “Forest bathing” is really just a term for mindful walks in the great outdoors (the more into the woods you can get, the better). A breath of fresh air really does make a difference, especially if it’s not part of your usual lifestyle.

Emotional

Emotional and mental well-being often go hand-in-hand. However, if you feel a bit stagnant from fatigue, anxiety, or simply the same old routine, it’s up to you to make a change. Challenge yourself with daily affirmations. Changing how you speak to yourself, also called cognitive reconditioning, can make a huge difference in every facet of your life. Many people regularly speak negatively to themselves (either internally or externally) because society tells us we’re supposed to be modest, have humility in spades, and that sarcasm is a good thing. It wears us down and damages our emotional health. Talk kindly to yourself—that’s a big lifestyle change that will work wonders.

Spiritual

You don’t have to follow a certain faith, or any at all, to work on your spiritual well-being. What “feeds your soul?” What makes you feel good in a holistic way? For many, it might be a walk outdoors, spending time with animals, or closing your eyes and listening to music that soothes. All of these are practices that feed your spiritual health. You probably already know what works for you, and the bigger challenge is making time for it. Can you volunteer at a local animal shelter or pet-sit for a friend to get your animal “fix?” Can you spend your work breaks taking a brisk walk in a local park instead of huddling and gossiping with co-workers in the break room? Prioritize your spiritual well-being, and make a positive change to your lifestyle for big results.

Humans love routines, and they can be healthy in the right doses. However, change is also good for us. What good change can you make this summer?

Understanding When It’s Time to Seek Drug Addiction Treatment

Drug addiction is a condition that strikes millions of people each year. The current count of people who are struggling with drug dependency is well over 23 million. Therefore, you don't have to feel ashamed or embarrassed that you may be struggling. Effective help is available. You just have to recognize that a problem exists and then admit it so that you can get the care you need. The following are seven signs that indicate that you may need to seek drug treatment:

  1. You've Established a Routine

One of the most familiar symptoms of being addicted to something is that there's a routine involved. It may just be time to look for help if you find that you are using substances every day. Such frequent use indicates that you feel that you can't do without them. In some cases, weekly use can indicate a habit or addiction. It's better to assume that you have a habit and investigate it further than it is to dismiss it and continue the activity.

2. You Get Sick When You Don't Use

Physical withdrawals are a common symptom of drug and alcohol addiction. You may start to feel ill if you do not consume the alcohol or the drug. Symptoms that you may exhibit include symptoms such as sweating, nausea, vomiting, muscle pains and more. You may exhibit psychological symptoms such as depression or irritability, as well. These signs tell you that your body has gotten used to a foreign substance, and now it must rely on that substance to operate "normally." Detox is the only resolution for physical addiction.

3. You Have a New Group of Friends

When addiction strikes, affected persons tend to change their circle of friends. People usually spend time with other people who are into the same things that they're into. You may notice that your old friends have faded away, and your new circle of friends consists of only people who engage in drug-seeking activities.

4. You've Lost Your Job

When substance usage becomes your main goal and focus, important things take a backseat. It may be time for you to search for treatment if you've recently lost your job because of absences or misconduct that involved drug or alcohol use. If you are in school, you may have attendance issues, or your grades may have slipped because of the habits, as well. Another indicator may be that your sleeping habits have changed. Your sleep may be scarce or too abundant. You may find that you are not eating because you spend so much time satisfying a craving for the substance.

5. Your Hygiene Has Slipped

Substance abuse has a reputation for hitting people in the most personal and sacred of areas. It even hurts people in the area of personal hygiene. Daily duties such as bathing, teeth brushing and other general hygiene tasks may decline in frequency. You may develop sicknesses because of the decline in your hygienic efforts, as well. Many people start losing their teeth because of substance abuse. In fact, it's quite the common trait in persons who use methamphetamine and crack cocaine, but it can happen when any substance interferes with one's natural inclination to stay clean and healthy. Do not feel ashamed if this has happened to you. Just take it as a sign that you may have to seek some help to overcome the addiction.

6. Your Personal Relationships Are Failing

Personal relationships with people you love like your children, family members and spouse may deteriorate for a number of reasons. Infidelity and neglect may enter the relationships because of your newfound commitment to the habit. Other wrongs may occur between you and your family members that cause them to have to distance themselves from you. Alternatively, the distance may be your doing because of shame, embarrassment, or the lack of care that often arises when one is consumed by substance abuse.

7. You're Involved in Criminal Activities

You may find yourself doing things that you would not normally do, and those things may involve criminal activities. There's a whole slew of unlawful crimes that people commit in the name of substance abuse. It doesn't matter which crimes you may be guilty of committing. It's more important that you see it as a sign that you need to get some help.

If you recognize some of the previously mentioned indicators in yourself or a loved one, it may be time to consult with a reputable drug rehabilitation facility. Examine the symptoms and be honest with yourself about what may be happening to you. Millions of people have fallen victim to addiction, so you will not be the first or the last. Admitting that you need help isn't the end of the world. It's the beginning of a new life.