There is only one method to stay in shape!

The key to staying in shape

There is one, an ultimate, undeniable method to stay in shape! Fell in love with being active!

Do you want to stay in shape, feel good in your body and stop forcing yourself to go to the gym? There is only one way to do it! You have to fell in love with being active!

Of course, that is easy to say. But how should that work in reality? We all know that forced love usually does not end well ;). And for sure I don’t want you to end up broken-hearted!

Here are a few tips:

  • start easy

Starting small is important. Everything needs time! Small steps at the beginning will take you much further in the future. Start your exercises twice per week at a beginner level. You don’t need to end your training sweaty and exhausted. Give yourself a rest whenever you need it during the workout, do not overdo! You will remember train with pain, and it will be much harder to motivate yourself next time to stand up from the couch and train. You will see that after a few weeks or months you will feel stronger and be able to give more on each training and stay in shape.

 

  • keep it interesting

Photo for blog post- stay in shape! A girl practising yoga outside.

Do gym exercises, and aerobics makes you feel bored and unmotivated already when you think about it?

I totally understand! I do not enjoy it so much as well, instead find your passion! There are plenty of different kind of classes offers now. Staying in shape and healthy doesn’t mean you have to go to the gym.

Are you getting goosebumps while watching “Dirty Dancing” or you have never missed an episode of “You can dance”? Try dancing! Training any dance style is a perfect exercise plus you will learn some moves you can later use on the dancefloor!

Try to think about anything you always liked to try, maybe as a child, perhaps now. Something that looks cool for you or you are always impressed by people who can do something particular.There is no better motivation than finding joy in what you do and want to learn something new!

 

  • together always better

Are you a busy person and you don’t want training to take away these few hours that you have for yourself, your family and friends?

Sorry, but that is not an excuse! Even better, take your daughter, boyfriend, friend or sister and start training together. You will keep each other motivated, and the work out will be much more fun. Maybe you will even bond stronger?

 

  • eat smart

Photo for blog post- stay in shape! A bowl of healthy food.I highly advise against crazy diets while you start working out! You need your energy and being hungry will make you feel more like staying under a blanket and not losing any more power instead of working out.  It is important to eat healthily to stay in shape. Get rid of sugar and sweets, white bread and fast- foods. Eat more proteins and eat regularly. For healthy recipes and diet bits of advice visit: “taste of health”.

 

  • water, water, water

Photo for blog post- stay in shape! A glass of water with lemon.Many of us still don’t know how important it is to stay hydrated. Drink water after your workout but try not to exaggerate with quantity before training- it may make you feel heavy, and your belly won’t feel right.

 

 

 

  • feel pretty

Photo for blog post- stay in shape! Woman wearing sport bra.

Did you see all these cute yoga leggings, sports bras, and colourful trainers?  I am obsessed with them! If you are a fashion lover or like to dress up check out “justfirefits” for inspirational work- out looks!  You can add a bit of makeup- use waterproof mascara and body spray. Avoid fluids as your skin should be able to breathe during your training. Invest a bit in your training outfit, and you won’t be able to wait to try them on!

 

  • make new friends

Photo for blog post- stay in shape! Boys playing basketball outside.

Group training or team games are a perfect way to make new friends. You will keep each other motivated, start discussions about your join passion, share new tips or maybe even joining some cool events together! This way your passion will grow, and you will be happy you can share it with someone!

Thank you for reading! I hope you enjoyed it!

The Health Benefits Of Red Wine

The Health Benefits Of Red Wine

Have you been looking for more reasons to enjoy red wine? There’s good news, because it really does provide you with a host of health benefits of red wine. Just remember to limit yourself to no more than five glasses of week (and certainly no more than two glasses a day).



Just look at the following incredible health benefits of red wine:-

Heart Health
Red wine contains a variety of active compounds that contain properties to protect your heart health, including quercetin, polyphenols, and resveratrol. There have been numerous studies looking at how moderate enjoyment of red wine can be beneficial to various aspects which relate to heart disease. According to the Mayo Clinic, resveratrol can prevent blood clots from forming, raise healthy levels of cholesterol, and help prevent the damage that bad cholesterol causes arteries.
According to the University of Illinois, Urbana-Champaign, found that Quercetin promotes heart health through reducing inflammation, and regulating blood pressure.
Fights Bad Cholesterol
A study from Copenhagen’s Royal Veterinary and Agriculture University found that the level of wine consumption was directly related to the level of good cholesterol, with participants seeing an improvement of 5% after enjoying red wine in moderation. Additionally, Australia’s Curtin University completed a study that discovered that regularly drinking red wine could reduce the level of bad cholesterol, specifically in postmenopausal women.
Free Radical Fighting
Free radicals build up in your system and cause a variety of diseases, including cancer, cardiovascular problems, arthritis, neurodegenerative diseases, and more. Red wine contains antioxidants that counteract the stress that is caused by free radicals. These antioxidants bolster your immune system, and reduce the risk of a variety of serious health problems.




Diabetes Management
Red wine can reduce the speed with which glucose passes into the bloodstream through the small intestine. This helps with the prevention of blood sugar spikes that type 2 diabetes causes. When consumed in moderation, red wine can form part of a diet plan for those with type 2 diabetes. The reason that red wine is so much more effective than white wine is because red wine contains over ten times the number of polyphenols.
Prevents Weight Gain
The grapes that are used in red wine contain piceatannol, and this is similar in structure to the compound resveratrol. However, what piceatannol does is block immature fat cells from growing. Where it is present, it prevents cell development from progressing. It’s so effective at this because it can destroy these fat cells early on in the process, thus preventing the accumulation of fat cells and gains in body mass. How? By binding to the insulin receptors that are located in the fat cells, and then blocking insulin from controlling the cycle of those cells. Additionally, it blocks the activity of insulin to activate fat formation genes.
Dementia Preventing
The Mediterranean diet has long been known for its vast health benefits. Red wine is central to the diet, and according to the National Institute on Aging, those who follow it reduce the risk of dementia by 48%.
There has been more research completed on red wine as an effective preventative measure for Alzheimer’s. It is resveratrol that is highlighted as the key compound in red wine that can prevent or slow down the progression of dementia. This is because of its ability to reduce inflammation, and serve as a protectant to neurons.
Red Wine Ingredients
The reason that red wine is so beneficial to health is due to its ingredients, it’s the flavonoid content which boosts your health.
Quercetin is known for its ability to impact heart disease, chronic disease, allergies, high cholesterol, diabetes, skin disorders, gout, stomach ulcers, eye issues, cancer, and cognitive impairments.
Resveratrol is another key compound, and it is known for its ability to support the health of cells and tissues, protect against diabetes, promote circulation, fight oxidative stress, protect against cancer, prevent premature aging, and improve energy.







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Benefits of Red Wine

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Related Links

https://www.prevention.com/health/healthy-living/health-benefits-of-red-wine

Vitamin Infused Water 101 And How TO Make Your Own

Vitamin Infused Water 101 And How TO Make Your Own

It’s clear, odorless, and tasteless, but life cannot exist without it. Water keeps us alive. It keeps our cells hydrated and plump. It also flushes out toxins to naturally cleanse our insides.

There are times when drinking it gets redundant and boring. Instead of buying vitamin water, flavored sparkling water or sports drinks, why not try to incorporate nature’s good stuff, all in one place, right in your own home?




What is vitamin infused water?
Infused water has the added benefits of drinking good-for-you water, plus the added taste of whatever you chose to add to your water, which can be fruits, vegetables, herbs or spices, or a combination of 2 or 3 things together. All without any added sugar or calories.

You can soak cut pieces of fresh fruit or raw vegetables in a container. Fresh and organic is your best choice. Frozen fruits won’t release as much juice as you’d like, and will more likely to sink to be bottom of your bottle, which also goes for dried fruits. You can also add herbs and spices that are both colorful and fragrant, not to mention all the added health benefits that permeate into your water.

Some fruits contain strong flavors, such as pineapples, lemons and oranges, and can be reused. Just wait until the water is halfway down the bottle, and then add more water.

Here are a few examples:

Fruit
• Citrus
• Berries
• Melons
• Tropical fruits
• Stone fruits

Veggies
• Cucumbers
• Celery
• Peppers
• Carrots

Herbs
• Mint
• Basil
• Cilantro
• Thyme
• Lavender
• Rosemary
• Sage

Spices
• Cinnamon sticks (ground cinnamon won’t saturate into the water, it’ll just float to the top)
• Ginger



How it’s done
1. The first thing you have to do is release the natural oils and flavor in the fruits, veggies, herbs or spices. You can do this by either slightly mashing up fruits and vegetables using a wooden spoon. You can also break up the herbs or spices just a little bit. For citrus fruits, don’t forget to peel it before adding it to the water to avoid having that bitter taste.
2. Then, add filtered water or sparkling water if you prefer. For best results, you can use water at room temperature, or even cold water if you like, just as you long as you don’t’ use boiling water as it will break down the enzymes and nutrients in the added ingredients. Give it a good stir and leave it for at least 3 – 4 hours to get the most taste and color. You can leave it in the fridge, or at room temperature, to do its magic. However, don’t leave the added ingredients in the water for more than 24 hours because most will start to decompose. Delicate fruits, such as berries and melons tend to decompose quicker than other types.
3. You can safely store your water in the fridge for up to 4 days.

Benefits

Are there really any added benefits to infused water besides taste and color? Yes! Almost 20% of nutrients in the added ingredients get blended in and absorbed by water.

Therefore, if you add strawberries or lemons, you’re drinking water that’s rich in vitamin C, and if you add basil or mint to your strawberries, you get the added benefits of minerals, such as iron, which helps the body absorb vitamin C, as well as antioxidants.

Other benefits to infused water:

• Protects organs and helps them function well
• Normalizes blood pressure
• Keeps skin soft and younger-looking, helps regulate collagen-production which reduces the appearance of wrinkles and fine lines
• Helps regulate body temperature
• Helps offset dehydration
• Lubricates joints and decreases risk of swelling and inflammations
• Helps keep bowel movements regular and reduces the risk of constipation
• Cleanses the liver
• Transports nutrients and oxygen
• Curbs your hunger and helps you lose weight
• Reduces muscle fatigue
• Boosts focus and concentration abilities and helps you think more clearly
• Helps prevent kidney stones








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Vitamin

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5 Healthy Drinks To Add To Your Diet

5 Healthy Drinks To Add To Your Diet

When people get tired of drinking water, they often choose to drink sodas or other types of unhealthy drinks filled with overwhelming amounts of sugar. Although it’s completely normal to get sick of water from time to time, you should be more careful when you choose to use as a substitute for Healthy Drinks.




However, you should be aware that nothing can replace water. It’s without a doubt the healthiest option and is needed by your body in order to function properly. Nevertheless, if you’re looking to add some variety and spice up your waterlogged palette, then you should consider adding these five healthy drinks to your diet.

Orange Juice
Drinking a glass of fresh squeezed orange juice in the morning is the perfect way to start your day. Some people don’t want to put in the effort to prepare orange juice on a regular basis. If you don’t have enough motivation to do so, then at least try to make it when it will be most useful. For example, making it during allergy season is always a good idea, since this drink is known for soothing season allergies, thanks to its quercetin and vitamin C content.

It’s also worth mentioning that because this drink is an excellent source of vitamin C, it can strengthen your immune system and make you less vulnerable to different diseases. If you’re buying orange juice instead of making it yourself, make sure to buy the calcium-fortified version, as that will provide you with more health benefits, such as improved bone health.

Green Tea
The next time you feel like drinking a cup of coffee, try to prepare a cup of green tea. Not only will this provide you with the energy boost that you would seek in a cup of coffee, but it will also provide you with some great health benefits.

Green tea represents a great source of polyphenols and flavonoids, which are natural antioxidants that help protect your cells from various harmful substances. Due to its high antioxidant content, green tea can reduce the risk of serious health problems, such as heart disease and cancer.
Due to the fact that green tea contains fluoride, it can have a positive impact on the health of your teeth. Additionally, the flavonoid content of this drink can improve your bone health.




Pomegranate Juice
Pomegranate juice has become increasingly popular during the last several years. Not only is this drink very tasty and refreshing, but it also offers a lot of different health benefits. Some of the most notable health benefits of pomegranate juice include improved heart health, strengthened immune system, and lower risk of cancer.

Consuming this drink on a regular basis can also help you maintain normal blood sugar levels, as well as normal blood pressure levels. If you’re not making your own pomegranate juice, then you should be careful when buying it. Some manufacturers dilute the drink with other liquids or add excess sugar.

Low-Fat Milk
As a child, you were encouraged to drink milk because of its vitamin D and calcium content. However, low-fat milk can be a great drink for grown-ups as well. The low-fat varieties of this drink will provide you with many essential micronutrients.

It will also provide you with all the macronutrients you need (protein, carbohydrates, and fat). Another great thing about low-fat milk is that it will help you feel full for an extended time period, which will surely prevent you from overeating.

Beet Juice
Beet juice is without a doubt one of the healthiest drinks you can consume. However, it often isn’t found in grocery stores, so you will have to make it at home. Some of the most notable health benefits of beet juice include increased stamina, lower blood pressure, and increased blood flow to the brain.








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5 Healthy Drinks To Add To Your Diet

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Related Links:

http://time.com/4121973/the-50-new-healthiest-foods-of-all-time-with-recipes/

https://www.webmd.com/diet/features/5-foods-to-boost-your-health