Food for Fat Burning

 Apples

It's hard to wrap your head around the fact that you are helping yourself to lose weight when you eat an apple. They are so sweet that they can help conquer sweet cravings, and it's easy to see why they end up in a lot of desserts. But they are low in all of the things that you want them to be like calories, fat, and sodium. They have a good amount of fiber. The fiber helps you feel full, and keeps you from 

A Lot of sitting will age you

 You know, a lot of sitting will age you. In the western world in particular, the rise in sedentary behavior has led to numerous diseases such as hypertension and obesity, which in turn affect longevity.

Spending too much time seated at work or at home not only reduces muscular and respiratory fitness but also increases appetite and curbs the desire to participate in activities.

We can access a more active lifestyle that makes us feel better inside and out --we just have to add a few ingredients to our everyday habits:

• Walk to work, or just go on walk for at least twenty minutes each day. 
• Use your feet instead of an elevator or escalator.
• Participate in social activities
• Replace you junk food with fruits.
• Get the right amount of sleep.
• Play with children or pets or join a sports team.

By making these small changes we can begin to renew our bodies and minds and increases our life expectancy.

Why Spiritual says Wake up at 4 AM?

 Reason behind waking up at 4 AM

The reason why you wake up at 4 am is because your subconscious mind wants you to face the situation and deal with it. When you continuously wake up at 4 am for several weeks, then there is a possibility that you are undergoing some transition in life. This transition may be one of a positive or negative nature.

Some reasons are:-

• The world is very strange between the hours of midnight and 5 AM.
• You probably have experienced it. Things feel slightly magical, and there is an otherworldly quality to this time. 
• There is a reason why this time feels magical.
• It is because, during these hours, the veil between this world and other planes of existence is at its thinnest.
• This means that we find it easier to connect with spirits and angels and we are able to travel through higher realms.
• Pre-dawn hours are quiet, but bubbling with spiritual energy.
• This means that there normally is a spiritual meaning for waking up at 4am. 

Sweet But No Sweet

If you like to eat sweets and sugary foods too much just stop it now. You know that sweets contains too much calories. If you don't want to consume calories just stop eating too much sugary products.

  

There are some Disadvantages of eating sweets:-

• Excessive consumption of sweets weakens the bones. Researches show that sugar in high amounts can make the bones weaker. In some cases, the bones may break even with a slight injury. Uncontrolled consumption of sugar may lead to tiredness. 
• Soda and baked sweet food items negatively affect the immune system. It increases the threat of disease. Certain studies prove that sugars pressurize the white cells which destroy the bacteria.
• Eating a lot of sweets causes toothache. It may lead to weaker gums, which promote Pyria and other ailments. 
• Excessive intake of sweets cause diabetes. Sugars increase the blood sugar level and prevents insulin formation. The symptoms develop and the affected people lose their appetite.
• Eating sweets in a limited quantity does not harm the body but excessive intake of sugars cause obesity which may further lead to high blood pressure and weakness. Sugars contain a lot of calories and thus, it is essential to consume sweets in the right amount.
• There are two types of cholesterol in the body, namely good cholesterol and the bad cholesterol. The level of bad cholesterol, also known as low-density lipoprotein, depends on the lifestyle. Studies show that the sweet items increase the bad cholesterol and increases the threat of heart ailments. The good cholesterol is beneficial while the bad cholesterol is harmful. The lipoprotein accumulates in the blood vessels and affect the blood circulation. It may result in arterial diseases. 

Fitness tools for home fitness

Yoga mat.

Will make your exercises more comfortable and safe. The mat will protect you from the cold floor. It provides excellent adhesion of its surface to arms and legs. The knees won't hurt when touching to the floor, and the palms won't slip. Such mat comes in different lengths (1.68 - 2.2 m.), thickness (usually 3 - 6 mm.), and materials (PVC, PU, RUBBER, etc.)

Jumping trampoline.

It is folding, it can additionally be equipped with a long handle for performing exercises on various muscle groups. Withstands weight over 100 kg. Just 10 minutes of trampolining replaces 30 minutes of jogging. There is no need to make separate complexes for legs, arms, press and problem areas. The whole body works during the jump! Trampoline jumping strengthens joints and muscles, normalizes the functioning of the heart and blood vessels, enhances metabolism, improves blood circulation and the gastrointestinal tract. Due to the strengthening of the body's lymph, excess fluid and toxins are eliminated from the body. And most importantly - the level of endorphins is growing, which give joy, satisfaction with life and a positive worldview.

Anti burst gym ball.

Exercises on the gym ball help calm the nervous system, relieve stress and improve mood. A gymnastic ball is used in yoga, fitness, pilates and bodybuilding classes. There are no contraindications for its use. There are even special set of exercises with the ball for expectant mothers and even for newborns! It can also be used at home instead of a chair)).

Mini stepper.

A small but very effective trainer. Exercises simulate stairs climbing. During exercises calves, hips, buttocks and even abdominal muscles work. Some models of steppers have expanders, which allows you to include also the muscles of the upper part of the body, back and shoulder girdle;

A weighting agents.

They are intended to increase the burden on certain groups of muscles during training. The weights are fastened with Velcro. The weight of the weighting agents depends on the amount of bulk filler inside. Modern weighting agents are made in the weight range from 0.5 5 kg.Using weighting agents, muscles work more efficiently and more calories are burned.

Pilates ring.

It will help to train muscles on the inner and outer surfaces of the thigh and buttocks. Using it, you can effectively work out the muscles of the upper arms and chest. In exercises for the upper body, you will compress the ring between your hands, in exercises for the lower body, the ring is compressed between the ankles. You can also use it for stretching.

Body bar.

This is a metal stick covered with soft rubber, so the hands don't slip on the simulator during the training. The main role of a body bar is to act as a weighting agent. It comes in different weights from 1.5 to 18 kg. It can also be in a different lengths: 90-120 cm (the taller the person, the greater the length of the bodybar will be needed). Such exercises will help correct posture by strengthening your back muscles.

Kangoo jumps.

Exercises with fitness jumpers are very fun and active, they help strengthen the cardiovascular and respiratory system. Jumping and jogging with fitness jumpers burn 30% more calories, since the shoes are in addition weighting (each shoe weight about 2 kg).

Hula Hup.

Just 15 minutes per day with a hula hoop will help you to form a beautiful waist for a month. You can start with 5 minutes per day, gradually increasing the time. Of the shortcomings there is noted appearance of bruises on the sides in the first week of exercises, but if you continue training, they will disappear by themselves. The hula hoop design with special balls is best suited for weight loss. Such hula hoop is foldable, so it is convenient to store it in the house.

Step platform.

The exercises are performed in the rhythm of dance music and their essence is in the dynamic ascent and descent from the platform in various ways. During one hour of such aerobic exercise, you can burn up to 600 kcal, and also strengthen your hips and buttocks.

BOSU (Both Sides Up) - balance trainer.

In its appearance, the platform resembles an anti burst gym ball, just in a "cropped" form. Generally, the convex side is used for aerobic and strength exercises, and when the ball is turned upside down, it becomes a tool for developing balance and coordination.

Rubber resistance band.

These bands have several levels of hardness, depends on the rubber: soft, medium, hard, very hard. Each level corresponds to the band color. Choose the level of band resistance according to your capabilities. As a rule, you can take a soft fitness band for the arms, shoulders and chest. And a medium or a hard band for the legs and buttocks.

AB wheel.

During the training, a wide range of muscles is involved - the abdominals, chest, back, arms and legs.

Hand grip ring.

Mini-trainer to strengthen the forearms muscles. These muscles are responsible for the fingers and hands flexion. Trained fingers and a strong hand grip are especially important for athletes and people of certain professions, such as surgeons, massage therapists, and musicians.

Neoprene dumbbells.

Calories can be burned with dumbbells while aerobic exercises. This type of aerobic exercise also reduces the risk of heart disease, stroke, and high blood

pressure. During the training, metabolism accelerates. With regular exercises, not only muscles become stronger, but also tendons and bones.

 For weight loss, you need to choose a small weight. For women, for example, 2 kg is enough. With this weight you will need to train 3-4 times a week, preferably with rhythmic music to constantly maintain the pace of the workout. 

Turn on the music and begin to perform various exercises with this weight. But before it - don't forget to to warm up your body and do some exercises without weight. 

You can find a lot of video exercises on Youtube. If you are going to do some kind of sport using the additional tools, you should first consult a physician. Any training can be harmful to the body, if carried out unsystematically, with increased loads, or if there are some of contraindications for you. If you have no contraindications, then sport will bring you joy and pleasure. And the perfect shape will be the subject of your pride and admiration.

Healthy Sleeping

There are natural biorhythms, and neglecting them means stealing youth, beauty and freshness from yourself. There is a wrong attitude «the more you sleep, the more rested your body will be». The important thing is not how much you slept, but at what time you went to bed! Have you heard about the hormone melatonin (sleep hormone)? This is one of the most important hormones needed for the full body functioning. It slows down the aging process, enhances the effectiveness of the immune system, participates in the blood pressure regulation, in the functions of the digestive tract, in the work of brain cells and endocrine system. It's also a strong natural blocker of malignant neoplasms. Proper rhythm of waking up and going to bed leads to increased levels of melatonin, and thus maximizes its beneficial effects on humans.

At what time you should go to bed?

Melatonin begins its production at 8p.m., the peak of its production occurs at 11p.m., and it lasts until 4 a.m. This means that by 11p.m. your body should already be in a state of deep sleep. Only then you can get a sufficient amount of melatonin, and the body can successfully utilize the waste products and toxins that have accumulated over the previous day. That is why it is best to go to bed at 10p.m. having a whole hour left to fall asleep. People who go to bed after midnight practically do not receive this hormone, and the body does not recover overnight, even if you sleep until 11a.m.

At what time you should wake up?

The hormone serotonin (responsible for the body awakening) plays a role here. It stands out in a large amounts from 5.30am to 6.30am. If you'll wake up at this time, you won't feel sleepy and will get up and will feel comfortable (provided that you go to bed at about 10 pm). This is how the body's biological clock works. Be sure to follow this mode, and see how your life will become more energetic, vibrant and healthy!

If you don't go to bed at the right time in the evening, the synthesis of melatonin(sleep hormone) slows down. And the lights effect on the eye retina after sunset destroys melatonin. Instead of melatonin, stress hormone cortisol begins to flow into the blood, the function of which is to maintain strength and vitality in a critical situation. Cortisol is slowly cleared from the blood. Sleeping in this state will be more difficult and more restless. *It is known that a person can live without a sleep for only one week(or maximum of 11 days).

During a person's life, the amount of melatonin changes. It reaches its peak about 2 to 5 years. By adolescence (puberty), melatonin production decreases, and then remains unchanged for a long time - up to about 40-45 years. After that, the amount of melatonin in the body begins to sharply decrease, affecting sleep problems in the elderly.

How to help your body produce and maintain as much melatonin as possible?

1. Every day, take the time to be in the sun (in daylight), especially in the morning. Exposure to daylight during the day enhances the production of sleep hormone in the dark at night.

2. During sleep, blackout should be maximized. It is especially important to avoid blue and green rays (TV, mobile, and tablet screens), which dramatically reduce the level of beneficial sleep hormone.

3. Caffeine slows down the sleep hormon synthesis - you can improve your sleep by abandoning coffee and caffeinated tea in the afternoon. Tea can be replaced with chamomile, linden or any herbal infusion.

4. It's also desirable to limit alcohol in the afternoon. Before going to sleep, limit smoking and some medicines that can reduce melatonin levels.

Some useful tips:

1. Your cheerful morning is laid in the evening of the previous day. Therefore, in the evening of the previous day you should have a light(diet) dinner, no later than 3 hours before bedtime. Otherwise, at night, your body will spend a lot of energy on food processing, instead of resting, and restoring processes and the nervous system. So you won't get enough of a good sleep in 5-7 hours, and you'll wake up weak, broken and swollen.

2. To make your getting up early easier you need to find an incendiary goal for yourself. You should know "why" you need to open your eyes every morning. Otherwise, laziness can overcome you and you will sleep until noon ..)) If you know why,» you will overcome any <<how"!

3. As soon as you wake up, you must smile, even if you do not want it, do it just physically, just with your lips. How it works? We smile when we feel good. If we smile, the brain thinks we are well, happy hormones are produced, the mood rises, and positive thoughts come - it really works.

4. The first 15 minutes after waking up, drive positive thoughts into your head, think, "oh, today is a beautiful day, I will do everything that planned and so many more miracles will happen)))»

5. Do not switch the alarm on later, try not to fall asleep after you first woke up.If the difficulty of getting up early is just in your eyes opening, put a glass of water on the pedestal near the bed and put a cotton pad next to it, as soon as your alarm rings, soak a cotton pad in water and wipe your eyes, and you won't want to fall asleep again.

25 life hacking of hair care!

Beautiful hair is, first of all, "live" and healthy hair. And to always have such hair you should daily follow a number of a quite simple rules:

1. Be sure to comb your hair every day. You should perform this procedure about 4 times a day. Comb your hair for 3-5 minutes. This stimulates the hair follicles, which stimulate hair growt. Choose the right comb: You had better get rid of metal combs, because they tear your hair. Plastic, and wooden combs should be rounded teeth. Regurarly wash them.

2. Comb long hair starting from the tips, gently holding each strand and go upwards. Short hair start combing from the roots.

3. Do not forget to make yourself a gentle massage of the head an hour before swimming (during active stimulation, the sebaceous glands start working, and, most likely, after a massage you will in any way feel the need to refresh you hair). Start massaging from the back of the neck. By pressing circular motion gradually transit to the temples, crown and forehead. It improves blood circulation in a head and contributes a better hair growth.

4. Note that tap water is not the most good option for hair washing. It is full of chlorine and various impurities. The most ideal option would be a boiled water, to mitigating which was added added glitserin, or baking soda.

5. Balm or conditioner are mandatory. Balm and conditioner close hair scales, make the hair smooth and eliminate it from the static electricity. Thus it is easy to comb and style. It makes hair shine and silkiness. Balm contains fats and oils in a greater concentration than the hair conditioning. That is why the balm is more suitable for dry, damaged hair, and the hair conditioner - for oily. Balm or conditioner can not be applied to the scalp, it will cover it with oily film and will break the hair nutrition, as a result, hair will become brittle and dull. It is properly to apply this remedy by massaging the entire length, receding 7-10 cm from the hair roots. To the useful components of balm acted on the hair, you need to leave it on the hair for 3-4 minutes, and then thoroughly rinse it off.

6. For dry and brittle hair, choose a balm containing proteins, amino acids, oils, ceramides, keratin, OMEGA 3. These substances restore damaged hair structure, and nourish it.

7. To save the dyed hair will help balm containing silicone. This material fills the damaged portions of the hair, it incorporates into hair structure, and envelops the entire length. As a result, the hair looks thick, shiny and silky. Also in this case, is well suited leave-in conditioner or lotion (if not greasy hair) containing proteins, oils and amino acids. It also coats the hair and produces a "repair work".

8. The nutrients concentration in the mask twice or even three times more than in the balm. It should be done once a week to nourish and moisturize your hair. Restoring mask improves the structure of the hair and feeds it well. It contain the necessary range of nutrients, including nourishing oils, amino acids, protein, keratin. The mask should be applied to clean hair, slightly dried up with a towel. Wear on your head a bath cap and wrap your head in a towel. 15-20 minutes is needed fot beneficial ingredients to sink and start their valuable work. And under the heat it is actively penetrate into the hair structure.

9. One of the most effective ways to make your hair thicker, stronger and healthier - a massage with warm oil scalp. Rub the heat oil into the skin and leave for 15-25 minutes, then wash your hair. You can use burdock or castor oil. The procedure is repeated 2 times a week.

10. Be sure to trim the split ends. Hair should be cut for at least 1 centimeter every 1.5-3 months.

11. Do not always use the same parting. Over time, in the place of daily parting there is formed bald spots, which is clearly not conducive to beautiful hair. Try to do parting on the other side for the night, to not get alopecia at the usual parting place.

12. Do not use many times pins of metal - thus you may get split ends. If a bun or ponytail is too tight it will provoke excessive breakage. To the selection of hair rubber bands, you need to be responsible. Too tight or narrow rubber band can badly pull the hair, and can damage the follicles and lead to hair loss. Buy wide and soft rubber bands.

13. The head should be washed properly, following certain rituals:

Wash your hair with not too cold and too hot water (not more than 50 degrees). Greasy hair is better to wash with water at room

temperature.

1. First, wet hair well from roots to ends, using a massaging motion.

2. Then, rub a small amount of shampoo between your palms and apply to the parietal, occipital and lateral zones. If your hair is wet enough, shampoo will foam well, otherwise you can add a little water. 3. By massage movements work through the whole scalp surface and only slightly spread the shampoo along the all left length because all hair length does not require special cleansing.

4. Next, by the same massage movements rinse off the shampoo with plenty of water. Right after washing do not comb your hair and do not press it (Water weigh down your hair, so it can break or fall out under the pressure of towel or hairbrushe). Gently pat it with a towel and wrap it in a turban. The towel will absorb excess liquid. After that, release the hair, and let it completely dry by itself. Then divide the strands with your fingers. Otherwise, the hair may become brittle.

14. Do not keep your hair in a towel for a long time after washing. This is able only when the treating agent is applied.. If your skin is oily, and the head is in a towel after washing, there is the possibility of dandruff formation. Wet and warm environment is perfect for fungi that cause dandruff.

15. Protect your hair from the rain, and if you can't, then wash your hair immediately when return home.

16. To dry oily hair a bit, every day or every other day rub into the scalp brew black tea.

17.- To strengthen the hair is good to use a mask ofcolorless henna, diluted with warm yogurt.

 - You can also try to rub to the hair roots some boiled crumbling buckwheat.

- Also, to strengthen hair you can pour one cup of onion peel and oak bark (taken in equal proportions) with one cup of boiling water. Simmer over low heat, but do not bring to a boil. An hour later, remove, drain, cool and rub into the scalp.

18. Egg protein has vitamins which have healing properties. All you need is to break a few eggs, separate the yolks from the protein and apply the protein to the hair. Hold this mask from 10 to 30 minutes.

19. Take care for your health! Sometimes the loss of hair or a sharp deterioration of hair condition may indicate the presence of any disease (problems with the gastrointestinal tract, thyroid, hormonal disruptions and disease of genitals, stress, diabetes). The thing is the hair receive a nutrition in the last turn, so the problems with them are an obvious reason to see a specialist, trichologist. The doctor will prescribe the necessary anlysis and researches, and then will send you to the the narrow profile specialists according to these results. Once you have figured with your health, it will be possible to start thorough hair treatment.

20. Healthy eating: it is necessary that in the diet were the elements of the main food groups - legumes, grains, dairy products, fish, juice, and, of course, vegetables and fruit. Minimize consumption of sweets, fried and spicy food, give up alcohol and smoking. It is mandatory to drink the required amount of clean water every day.

21. Toothbrush makes hair more accurate. Spray Styling mean on it and comb sticking out hairs.

22. If you don't have the ability to wash your hair, and do not have neer a dry shampoo - with a broad brush apply talcum or powder to the roots of the hair by doing part after part and carefully comb and dry the hair with a hairdryer to remove fat from the hair. It is better to use this method for light hair, because powder on them will not be visible.

23. When drying the hair with a hairdryer direct the air stream from the top down (along hair growth), start drying hair from the roots to the ends. It is desirable to to use cold mode. If you need to use hot air, be sure to observe the distance at least 30 cm between the scalp and the hair dryer.

24. Protection against harsh climatic conditions is also important in the caring of hair. When you are at home, or on the street in windy weather, it is better to collect hair in a pigtail to prevent tangling of hair in the wind, or the friction with clothing.

In winter hair should be hidden under a hat or hood, so it wouldn't be spoiled while cold and wouldn't tested on itself a sharp temperature differences. In summer it is desirable to protect hair from the sun, dust, dirt and wind. You can use either a hat or a special sun protection products for hair.

25. Hair rinse by herb decoction. The procedure is common, but not everyone knows the nuances. First, you must know that for different hair types there are different herbs.

For dark hair most fits nettle, oak bark, and hop cones.

For light hair will fit chamomile, and a decoction of the the roots aira.

It is very important that after washing, the hair must be almost completely dried, and only then make the herbal rinsing, because wet hair and scalp will not absorb beneficial ingredients of herbs.

And the last thing - Avoid the unnecessary worry and stress. Your state of mind and your mood greatly affect to your health and hair.

Be happy and be beautiful!