Author: pills

1. Watermelon

If you’re craving for something sweet, watermelon can easily give you your sugar fix. It’s a low-calorie fruit that’s rich in fiber and antioxidants. It’s also packed with lycopene, which has been associated with a reduced risk for heart-related diseases and even cancer. Plus, watermelon contains citrulline, which could enhance the health of your blood vessels.

This compound could even be beneficial for those struggling with diabetes and erectile dysfunction. It doesn’t end there though because watermelons are also rich in vitamins A and C, as well as the minerals potassium and magnesium. This reddish watery fruit is truly good for you in so many ways.

2. Yogurt

Yogurt helps you prevent gum disease and this is important in terms of your heart health because gum problems are linked to an increased risk of heart disease. Aside from this, eating yogurt also means you’re consuming some potent nutrients such as vitamins, fiber, probiotics, and antioxidants.

These are all important for your body to thrive and maintain its health and well-being. Nonetheless, not all yogurts are healthy. The flavored ones are usually loaded with a high amount of sugar. Hence, it’s better to go for the plain ones to avoid harmful ingredients and other additives.

3. Tomatoes

Tomatoes are packed with vitamin C and lycopene, which are two of the most powerful antioxidants. Consumption of foods high in antioxidants on a daily basis can certainly help you fight off free radicals from causing any damage to your body and overall health. For one, Vitamin C can be reliable to shield your cells from any damage.

4. Avocados

This fruit is packed with monounsaturated fats, which is one of the healthy kinds of fat there is. It’s also a great source of potassium, a mineral that can help with blood pressure regulation. Apart from these important nutrients, avocados are even rich in vitamin C, fiber, and carotenoids.

Carotenoids, in particular, have been linked to a reduced risk of fatality from cardiovascular illness. To top it off, it’s also been demonstrated in studies that avocados can help the body in the absorption of antioxidants when consumed with vegetables.

5. Berries

Berries are loaded with antioxidants and they’re also a great choice for snacking to sustain your heart’s wellness. Firstly, berries heighten the body’s good cholesterol (HDL) and reduce the bad cholesterol (LDL) as it decreases your blood pressure. Secondly, berries are a great choice for snacking since they’re fat-free and contains low calories.

strawberries and blueberries in heart shaped bowl

Thirdly, it even has nutrients that facilitate bone development and help with the body’s mechanism to convert fat into energy. Eating them every day can help the body a great deal as they fight oxidative stress and inflammation. Lastly, berries also contain polyphenols, which have been demonstrated to augment nitric oxide levels, which is a molecule that promotes relaxation of the blood vessels.

6. Collard greens

heart healthy food salmon nuts olive oilCollard greens are low in calories yet they’re high in vitamins A, C, and K. They’re also a great source of folate, manganese, calcium, and fiber, among other essential nutrients. These nourishing components enable your blood clotting functions to work efficiently, aid in the prevention of artery calcification and even help shield your bones from breakage.

In addition, collards have also been shown to attach bile acids to the digestive tract. As a result, your body’s cholesterol level is reduced. Meanwhile, its anti-inflammatory properties make it great for strengthening your heart.

7. Beans

Eating a half cup of beans each day is good enough to protect your heart thanks to the soluble fiber they contain. The fiber attaches to cholesterol and prevents it from being absorbed in the stomach and accumulating to harmful levels. It also has other valuable nutrients that can guarantee heart health, including folate, magnesium, and omega-3 fatty acids.

8. Walnuts

Walnuts are not only an expedient snack option; they’re actually healthy especially for the heart thanks to their antioxidants and omega-3 fats. In fact, eating two ounces per day has been demonstrated to augment the function of the blood vessels, particularly among those who suffer from diabetes. In addition, they can also help in lowering the risk of heart disease.

9. Quinoa

This amazing grain is packed with vegetable protein, which is totally healthier when it comes to taking care of your heart, kidney, and blood pressure than protein you get from red meat. What’s more is that when it comes to fiber content, quinoa has twice the amount of fiber as other kinds of grains. They’re even loaded with antioxidants and monounsaturated fat as well. It’s even gluten-free. Talk about wonder food.

10. Salmon

Numerous studies have found that eating fish on a regular basis every week is linked to a 30 percent reduced risk of having coronary heart disease. One great example is salmon, which has omega-3 fats that can decrease lipid levels that can be detrimental if raised. Omega-3s are also capable of reducing blood pressure and can even avoid unstable heartbeat, while they decrease the incidence of inflammation in the body.

11. Almonds

Snacking on almonds is a great way to protect your heart while also enjoying their taste. In fact, consumption of a couple of almonds daily has been demonstrated to reduce LDL cholesterol. They’re also rich in fiber, vitamin E, and protein, which are vital nutrients to make sure that your heart is protected.

12. Oatmeal

Whole grains are great for your heart and they can also be helpful when it comes to losing weight. The fact that it promotes weight loss is one of the ways it can protect your heart since being overweight or obese can lead to heart-related concerns.

What is Synagen IQ?

Synagen IQ is a mind-boosting supplement that’s claimed to work through the use of natural components. It is also touted to produce other remarkable effects such as boosted energy levels and better mental functions. With improved cognitive capacities, it is said to augment your concentration and even your drive. What’s more is that it is also said to help with improving general health and wellness.

The company behind Synagen IQ recommends taking a single pill in the morning every day. It is also said that this works greatly for both men and women regardless of the age sans the adverse reactions linked with other drugs.

What Causes Cognitive Decline?

When we say cognition, we’re talking about a person’s overall cognitive capacities and other processes involving the brain. This includes attention, memory, logic, assessment, decision-making, intellectual capacity, and formation of language, to name a few. Simply put, cognition is an intricate process though it’s fundamentally about how we recognize and interrelate with everything.

man with glasses in deep thought

Basically, our cognitive functions sustain its efficacy but by the time we get older, a lot of us start encountering minor memory problems. This is called mild cognitive impairment (MCI). Just like other health issues, MCI can be triggered by a lot of variables such as thyroid or kidney disease, strokes, tumors, and Parkinson’s disease and even early onset of dementia. Fortunately, unless it becomes a more serious condition like dementia, MCI doesn’t really significantly affect your everyday life habits.

Synagen IQ’s Product Label

While it is claimed that Synagen IQ has natural components, customers don’t know exactly what’s in the product’s formula because such information wasn’t given. The company only said that Synagen IQ contains the right components and vitamins for re-energizing the brain.

Cognitive Decline and How to Prevent It

In actuality, minor issues with your cognition can be alleviated by making the necessary lifestyle modifications. For instance, you can exercise on a regular basis, consume a clean and a well-rounded diet, boost your omega-3 fatty acids intake, and take on mental activities that can stimulate your brain. Being socially engaged with friends and family also help with maintaining a healthy brain.

About the Manufacturer

Synagen IQ is mainly headquartered in Las Vegas, Nevada. As of this writing, there wasn’t any other information we could gather about said company. We also looked for user feedbacks but the only ones we found were from affiliate sites. Most customers surely wouldn’t feel comfortable taking products from companies that don’t have comprehensive information.

mental power 3D digital image of human mindWhen we know the company that develops the supplements we’re taking because there’s enough transparency about how it operates and what ingredients are used to formulate their products, we feel more secure about it. As for Synagen IQ’s manufacturer, we’ve mentioned earlier that there’s no information provided about the ingredients used in the product. Hence, the users won’t know what exactly they’re taking.

Moreover, Synagen IQ is part of an ongoing popularity due to the high demand that brain-boosting supplements get these days. Even though most of these supplements aren’t clinically tested, many people still believe they can help with improving cognitive functions thanks to the natural ingredients that are potent to generate said improvement on cognition.

As for the customer reception, in general, nootropic supplements have varied feedbacks. Some users say that these supplements work and some think they’re not that effective. Nonetheless, the safety and efficacy of such products probably have something to do with the potency of the ingredients and the credibility of the company making them.

Synagen IQ Pricing Options

Synagen IQ is offered in three options:

1 Bottle (30 capsules): $49.99
3 Bottles: $113.97
6 Bottles: $149.95

There’s a free shipping included regardless of the selection you go for. But if you want to hurry the shipping up, you need to pay $6.99 for faster shipping. Synagen IQ is also offered with a 30-day money-back guarantee, less shipping and handling. If you want to have a refund, you need to reach out to their consumer support at 844-465-0024.

Is Synagen IQ the Real Deal?

It’s hard to recommend a product without a comprehensive list of ingredients. Thus, it is suffice to say that the absence of a product label is a serious issue among all customers who need to know. This predicament needs to be addressed by the company by being transparent to their consumers.

In the case that you’re experiencing some issues with regards your memory, it’s ideal to see your doctor instead. This way, a proper diagnosis can be made and a more effectual treatment plan can be put in place.

cup of green tea

You can only expect for green tea to deliver numerous health benefits. For one, it is loaded with antioxidants and multiple other components that can help your body to thrive. These days, green tea is also widely believed to be effectual in helping people lose weight. Several studies have demonstrated that green tea has powerful components that are capable of boosting the body’s fat burning mechanism, which can help you shed extra pounds. But how does that work? Here’s how:

Green tea has components that promote weight loss

Green tea is more than just a soothing drink. Since the bioactive components in the tea leaves dissolve in the water, you’re providing your body a huge quantity of beneficial compounds with strong biological effects when you drink it.

green tea for weight loss

One of the widely recognized substances in green tea is caffeine. A cup of green tea has less caffeine, which is around 24-40 mg, than a cup of coffee, which is 100-200 mg, but still enough to produce a mild effect. Caffeine is a largely known stimulant that has been proven to help in the burning of fat and augmenting exercise functions and performance in many studies.

Aside from its caffeine, green tea also features a powerhouse of antioxidants, particularly the potent kinds known as catechins. The most abundant catechin in green tea is EGCG or Epigallocatechin gallate, which can help increase metabolism.

A faster metabolism means weight loss. These benefits can be obtained from consumption either by drinking green tea as a beverage or taking supplementation.

Green tea aids in the mobilization of fat from fat cells

The process of burning fat starts with it being disintegrated in the fat cells and transported into the bloodstream. The good news is that the active substances in green tea help in this said process by increasing the effects of some fat-torching hormones.

green tea with mint leaves for weight lossTo elaborate, EGCG, the primary antioxidant in tea, can help restrict an enzyme that breaks down the hormone norepinephrine. When this enzyme is held back, the quantity of norepinephrine augments.

Essentially, this hormone is utilized by the nervous system as an indicator to the fat cells, notifying them to break down fat. Hence, the more norepinephrine there is, the stronger the signal is sent to the fat cells so that more fat is broken down.

So what happens is that fat cell breaks down more fat. The disintegrated fat is released into the bloodstream and becomes accessible for use as energy by cells that require it, such as the muscle cells.

Green tea boosts the body’s fat-burning mechanism during a workout

Many studies have shown green tea to be effectual in increasing the body’s fat-burning mechanism, especially during an intense physical activity such as a workout. Since numerous studies have found the same conclusion, green tea’s effectiveness in weight loss is now considered as a fact. The weight loss effects are even long-lasting when there’s regular exercise involved.

Green tea increases metabolic rate and the body’s calorie-burning capacity

Fundamentally, the body is continually torching calories. Even during inactivity, such as sleeping and sitting, the cells in the body conduct billions of functions that need energy. Hence, a substantial amount of research also implies that green tea makes the body torch more calories even when resting. Nonetheless, it is also important to note that not all studies demonstrate that green tea heightens metabolism. This effect also depends on the person.

Green tea lessens appetite

It is said that another way that green tea helps with weight loss is by decreasing the appetite, which means you consume fewer calories naturally by not eating too much. However, the studies done trying to see the correlation between green tea and appetite always end in contradictory outcomes. Nevertheless, there are also animal studies implying that green tea can lessen the amount of fat absorbed from foods, although this hasn’t been substantiated on people yet.

Green tea can help you lose abdominal fat

In terms of the tangible pounds shed, the effects of green tea are comparatively moderate. While there are lots of studies demonstrating that people lose weight with green tea use, there are also other studies showing otherwise.
On the other hand, it is also vital to consider that fat varies. While there is subcutaneous fat that’s found under the skin, there’s also the visceral fat, which is the abdominal fat that accumulates around the organs.

It’s the latter fat that is detrimental and poses health risks. It can lead to inflammation and insulin resistance, both of which are sturdily associated with all kinds of life-threatening diseases, including heart disease and type 2 diabetes.
So, while many studies on green tea demonstrate that the weight loss outcome from his herbal remedy is modest, a substantial percentage of the fat that is lost is the dangerous visceral fat. This only means that your risks of developing serious diseases decrease by drinking green tea.

friends running together in the morning

What is Go Cleanse?

The truth is that living a modern world has its negative repercussions and one is the toxicity of several lifestyle factors around us. The American Endocrine Society reports that people’s exposure to Endocrine Disrupting Chemicals (EDC’s) has been significantly high and this can cause serious health problems such as obesity. The most typical source of toxicity is the food we eat and the water we drink. Regrettably, these toxins commonly linger in the body and their favorite hangout place is the colon. For this exact reason, colon cleansing products are on the hype. One of such is Go Cleanse. This review will focus on the said product, dissecting its features and its potential effectiveness to see if it’s worth your money.

More info on Go Cleanse

happy couple lying on the grass

Manufactured by Green Organics, Go Cleanse is a colon-cleansing supplement that offers to get rid of toxins stuck in your colon. The company behind the supplement, on the other hand, is a new product as of this writing and they don’t seem to have any other products aside from Go Cleanse. This particular colon cleanser comes from natural components, specifically from the antioxidant properties of Acai mixed with the intestinal cleansing effects of many herbs and natural extracts. Go Cleanse is the form of a capsule and its recommended dosage is 1-2 times daily. Acai berries are rich in antioxidants, fiber, and other essential amino acids, making it the perfect active component in Go Cleanse as it is claimed to help eliminate toxins from your system.

Also, Go Cleanse has cape aloe leaf that delivers the very same properties that fiber provides to the body. This ingredient has also demonstrated to detoxify and purify the digestive tract. Aside from the aforementioned ingredients, there’s also cascara sagrada. It is a shrub that originates from the Pacific Northwest of the US, which has active substances that lead colon contraction; hence, supporting regular bowel movement. Other components in Go Cleanse are senna leaves, black walnut power, and bentonite clay. These collaborate for the purpose of purifying the body of toxins and digestive waste materials.

Go Cleanse Product Features

  • Go Cleanse has a distinctive combination of active compounds from natural components.
  • It is reasonably priced compared to similar products.
  • It consists of components that underwent clinical studies and trials confirming their efficacy.
  • There are several positive feedbacks from other customers.
  • There are low to zero possibility of adverse effects since it’s made of natural components.
  • It comes in a capsule form, which makes it convenient to take.

On the other hand, Go Cleanse is made from a newly built manufacturer so its reputation hasn’t been established yet. And while the ingredients in this product have gone through clinical studies, the product itself isn’t scientifically proven to give positive results. Purchase of Go Cleanse doesn’t come with a satisfaction guarantee as well and it doesn’t have any free trial offer, either.

Safety Precautions

Some ingredients may cause allergic reactions to certain users.
It is not recommended for women who are expecting or breastfeeding to take this product.
In the case of pre-existing conditions, always ask your doctor before proceeding in taking this product, or any other supplement for that matter.
Stick to the recommended dosage only to avoid side effects.

What’s the deal with Go Cleanse?

woman pouring green vegetable smoothie into glass

Go Cleanse is one of many colon cleansers available in the market. It claims to use natural ingredients for the cleansing and the purification of your colon for optimal health. This product is reasonably priced, so it’s affordable for many customers. Still, there are similar products that are cheaper. While the ingredients in Go Cleanse seem promising, some users may find that the product being new in the market could be a cause for concern, especially since its manufacturer is not known yet. It also doesn’t offer a satisfaction guarantee, which means you can’t get a refund should you find the product ineffective. It is fair to say that there are many other colon cleansing products in the market that possess better features.

sad man leaning against wall can gain benefits from Progentra

At some point, your anxiety can disrupt with how you want to live your life, whether you like it or not. When this happens, it is only fitting that you do something about it. You can start with trying these 9 natural remedies that have been shown to help you deal with anxiety, with the best being hemp oil, which has been shown to reduce stress and anxiety.

1. Drink chamomile tea

chamomile tea and flowersWhen you’re feeling anxious, you can try drinking chamomile tea to help you feel relaxed. This is because chamomile has apigenin and luteolin – two chemicals that promote a soothing feeling. A research also showed that anxiety patients who consumed chamomile supplements for an eight-week period had a substantial reduction in anxiety symptoms than those patients who were provided with a placebo.

2. Consume 1-3 grams of omega-3s per daily

There’s scientific substantiation showing that omega-3 fatty acids could relieve manifestations of anxiety disorders, as well as boost your mood by reducing adrenaline and cortisol levels in the body. There’s a variety of foods that have high levels of omega-3s, such as tuna, salmon, walnuts, and flaxseeds. A study determined that students who got fish oil supplements had less exam anxiety gauged by their sleeping and eating routines, cortisol levels, and mental conditions.

3. Inhale some lavender

fresh lavender

Multiple studies have found the benefits of lavender when it comes to soothing both the body and the mind. There was also another research that found that lavender can reduce systolic pressure, which is the topmost blood pressure number linked to stress. You can test its effectiveness at home by putting lavender essential oil either on your pillow or blanket.

You can also do the same in your bath. Another option is to add a few drops to a cup of boiling water, so you can just breathe it in. Since it’s one of the few essential oils that can be used directly, you can also apply it on your skin. The fragrance of vanilla has also been demonstrated to reduce anxiety symptoms.

4. Incorporate L-lysine into your diet

It is an amino acid that serves as one of the building blocks of neurotransmitters, which are basically your brain’s chemical messengers. Based on some studies, participants consuming L-lysine supplementation had decreased anxiety symptoms as well as lowered levels of stress hormones. To incorporate this amino acid into your diet, you just need to eat meat, fish, and beans. There are supplements available, too.

5. Bask in natural sunlight

Getting exposed to the sun is the natural way to get Vitamin D, which can lower depression and anxiety indications. Ideally, spend around 15 minutes outdoors just enjoying the sun’s warmth. This will not only provide an escape from the things that stress you, you’re also able to enjoy the benefits of walking outdoors.

And the greener the environment, the better – a research in Japan found that people who traversed through a forest for a period of 20 minutes had lower stress hormone levels afterwards than the people who had similar walk in a city. If you live in an urban place, look for parks or silent roads with trees to take a walk.

6. Exercise regularly

You don’t need to undergo intense workouts for hours to reap the benefits of physical activity. In fact, studies show that 20 minutes of exercise is enough to credibly lessen the symptoms of anxiety. By working out, you don’t only feel confident and good about yourself; you also improve your mood as your brain releases endorphins.
Some studies even suggest that augmenting your body heat, which happens as a result of physical activity, could modify neural circuits regulating mental capacities and mood. This also includes the neural circuits that impact the neurotransmitter serotonin. As such, researchers suppose this response can improve your mood, enhance a sense of comfort, and relieve symptoms of anxiety disorders.

7. Use Epsom salts during a hot bath

For sure, a hot bath always soothes both the body and the mind. One of the reasons is because increasing you’re your body heat could help you control mood and anxiety. For extra benefits, you can add some Epsom salts in your bath. This is because the magnesium sulfate present has been demonstrated to soothe anxiety and reduce blood pressure.

8. Go easy on caffeine

Being a stimulant, caffeine naturally increases your energy and can also cause you to be anxious and have jitters. If you can’t completely eliminate caffeine from your life, at least decrease your consumption. Try decreasing a cup per day and check if you notice any reduction in your anxiety. You can also try replacing your cup of coffee with something that has less caffeine but with more health gains, like green tea. You don’t only get caffeine from coffee or tea. Other sources are soda, energy drinks, chocolates, and some over-the-counter pain relievers. So, it is also important to be mindful of these other sources.

9. Scrutinize your diet

What you eat and drink can also contribute to anxiety. Some food and drink items, such as caffeine and added sugars have been recognized to heighten anxiety. Nutrient deficiencies, such as lacking in vitamin B12, zinc, and magnesium have been associated with anxiety symptoms.

Research also suggests a significant correlation between the gut and the mind, so steer clear of foods that are hard to digest. This includes processed meals, foods loaded with saturated fats, as well as those fried. Lastly, don’t wait a long time before you eat your meal. Allowing yourself to be very famished results in your blood sugar dropping, which can cause an anxiety attack.

woman sneezing outdoors in winter

Winter months not only are a rare favor among people do to the fact that Calder outside if you’re living in the northern hemisphere, but also because this tends to be the season that many people get sick as well.

Shorter days make as prone to being more anxious, to press, and generally been under more stress which in turn compromises our immune system. This is one major reason why many people experience flew during the winter months as this illness seems to be very persistent during this time of year.

While our immune system seems to be more compromised during these colder winter months, there are many natural ways in which we can boost its power.

1. Zinc

More and more studies have been conducted lately point to zinc being key in proper immune system functioning. A zinc is especially effective in fighting off viruses, which is the category in which the flu falls into.

Another important factor to know here’s that the best form of zinc that you should take comes in the form of a supplement in a pill which is digested. Sprays do not seem to be as effective.

You only need 100mg of zinc daily, so you don’t need to take more than what is found in your average multivitamin to get all that you need.

2. Vitamin C

Vitamin C is usually the first thing that many of us to think of grabbing to fight a cold or the flu. Vitamin C is definitely effective in doing so as it is the key components which the body uses in the production of white blood cells.
White blood cells are what the body uses to phagocytize, or engulf harmful material which enters the body. This of course includes viruses, such as the many strains of the flu virus.

man with colds holding warm cup of teaWhen it comes to how much vitamin C should be getting on a daily basis the recommended amount to fight off the flu varies. In some cases it is recommended that individual gets up to 4000 units of vitamin C a day, which can be obtained through diet and supplementation.

Vitamin C is one of the vitamins that fall into the water soluble category. This means that if we do consume an access of it the body can just easily remove it through excretion, and don’t have to worry about potential poisoning risks such as in the case of zinc.

3. Vitamin D

Vitamin D is on other port ingredient in the fight against the flu and other disease because of the role plays in gene expression within our bodies. Contrary to popular belief genes within our bodies are dynamic, meaning they are always being turned on and off so to speak by different influences within the environment.

This is a key mechanism which the body uses adapt to changes within our environment, including a when we are infected by disease.

Vitamin D is also a nutrient that many of us are lacking in as we do not get enough sun exposure as we should be. Getting too much sun comes with other risks as well such as the huge threat of cancer, that being one of many reasons why the majority of people aren’t getting enough sunlight.

You should be getting as much sun exposure as you can during the daylight hours however in doing so you should take the proper precautions such as putting on sunscreen or use the protective clothing before doing so. This because sun exposure is how the body produces vitamin D, however supplementation is another popular and effective option as well.

4. Probiotics

Probiotics, or beneficial bacteria which is found in certain foods which we have also shown to be effective in boosting the immune system as well. This is because probiotics are essential in the breakdown in synthesis of certain nutrients which the body uses in its fight against disease.

sick man taking medicine during winterIn addition to not these beneficial bacteria help to remove toxins from the system as well, which also leave the immune system with less problems to deal with so to speak.

As far as sources of probiotics are concerned, like the other ingredients listed here you can take them in the form of the supplements which you can buy at your local Health Food store.

There are plenty of options found within the diet as well, primarily you want to be looking for fermented foods. This means foods like yogurt, kimchi, pickles, miso, natto, etc. are ones you want to be eating more of for these beneficial bacterial.

lentil soup with parsley

No one likes getting old but it is something that we live to accept as an inevitable part of our lives. While age is something we can necessarily control, how our body looks and how we are grass for a lives as a result definitely is.

There are plenty of examples of this as you can find guys who are well into their late 40s, 50s, and even into their 60s who are in better shape than guys a fraction of their age. This is not only do to all the hard work and dedication there playing at the gym is also because of the food there putting into their bodies and the nutrition after getting out of it.

With that being said, even if you’re someone who is less than satisfied with your current physique you can turn around if you provide your body with the proper tools to do so. Here are some nutritional tips every man and woman needs to know to maintain their physique and their health as they age.

1. Raspberries

Raspberries are a food you want to be eating more of because of how effective they are in providing the body with the necessary nutrients to fight against inflammation. A whole slew of different types of diseases and illnesses are related to work laws by inflammation, such as autoimmune disorders, digestive issues and many other health problems.

freshly picked raspberries in basketRaspberries are a great food to keep on hand because they are packed with a load of anti oxidants, which help to neutralize free radicals and prevents the body from being compromised by hold different variety of invaders.
Raspberries are also really high in dietary fiber, which many of us are severely lacking in our diet. Raspberries contain approximately one 3rd of the total amount of dietary fiber that an average adult should get on a daily basis.

The vast majority of people especially those who live in western nations do not get enough fiber in their diet, which can cause a whole host of digestive problems.

2. Lentils

Lentils are another food that are extremely high in fiber. In addition to that on tools are low in sugar, salt, and harmful fats. To their also an excellent source of protein, providing about 19 g per cup. They are one of the best plant base foods that we can possibly eat, due to how great it’s nutritional profile is.
Lentils are great base that you can add to pretty much any type of meal whether the soup, salad, or as an addition to another meal as lentils are a great way to supplement your intake of fiber and protein.

3.Pumpkin

If you are someone who suffers from digestive problems, then eating more pumpkin may be the key to solving these issues. Pumpkins are loaded with plenty of fiber themselves which helps to eight in digestion as the two have aforementioned foods.

Another benefit that bumpkin brings is that it is extremely rich in carotenoids, which is indicated by its orange color. These compounds are the ones which the body uses to maintain proper eye health, as well as being extremely potent anti oxidants themselves.

The more pumpkin is a great way to help improve your health is specially for those who have digestive issues. Pumpkins are also relatively cheap as well, so every one should be able to consume more of these no matter what their budget is.

3. Tomatoes

fresh tomatoesTomatoes are a food that is really nothing more than an afterthought in many dishes, as tomatoes are generally used as an additive or complement to a dish. Tomatoes are of food that everyone should be eating more off because of its high concentration in beneficial anti oxidants, in particular beta-carotene and lycopene.

Lycopene which gives tomatoes there recognizable reddish color, is a potent antioxidant which is particularly effective in fighting different varieties of cancer. In addition to that tomatoes have shown to contain compounds which makes the absorption of nutrients easier for the body, meaning that eating more of these types of foods will help your body obtain more beneficial nutrients such as these antioxidants.

man doing crunches in the gym has more energy with Progentra

 

Whether you’re someone who has been disappointed in your results at the gym lately or are someone who is just always looking to push themselves, as always piece of advice out there we don’t know which can benefit us.

While we tend to lean on our friends, family, of people we see at the gym for fitness advice we can all agree that the professionals are going to be the best sources of this type of information. You are some of the most effective ways in which you can improve results to seeing at the gym with a few minor tweaks to your routine.

1.Combine Cardio and Strength Training

One easy and effective way in which you can increase the results are seeing from your exercise routine is to combine some cardiovascular exercise into your strength training routine. The easiest way to do this is to do some in term work in between your strength training sets to keep your heart rate and elevated which provides your body with the cardiovascular benefits.

trainer assisting man with dumbbell shoulder press

This is essentially the idea behind HIIT training, where you are exercising at a moderate to intense rate. This keeps your heart rate at an elevated level throughout the entire exercise which allows you to get a cardiovascular benefits from it in a short period of time.

Keeping your heart rate elevated throughout the exercise is not only key to gaining more cardiovascular endurance but is also key to keeping the amount of calories are burning throughout exercise high is well. Using this technique will not only help you to get more efficient at your routine, but will help you to drop a few pounds as well.

2.Focus Where it Counts

I can tell you how many people I see that the gym many of them being a long-term experienced people who do not revolve their routine around the right exercises. While you can get a better physique by doing isolation exercises alone it will be a much slower and more daunting processe and then if you were to focus primarily on compound exercises.

men who use Progentra working out in the gymDeadlifts and squats tend to be two exercises that many people are deficient in which can hurt not only their gains but progression in other areas as well. And being able to do a proper squat especially is essential and not just only developing new strength but developing a proper balance and dexterity as well.

If you’re someone that very rarely if at all does squats or deadlifts, you should not only look to start incorporating them into your routine but you may want to do so on a regular basis.

As long as you’re not listing too heavily here you can in fact to do different variations of these exercises almost every day if you wish to do so. The more often you do the quicker ease the lagging body parts are going to catch up with the rest of your muscle groups, so to do so would be in your best interest.

3. Work to Failure

On other huge mistake that many people make when it comes to their routine is that they don’t work to failure, which makes them miss out on plenty of potential gains. Working yourself to failure is a one definitive way that you know that your exercise has been effective-you are worked to exhaustion.

Why many of us are aware of this we don’t follow through because of two major reasons: one being that we’re too lazy to do so and the second being that were too afraid to do so. The first reason is no excuse however if you fall into category number to your best served in working out with a partner who can spot and help you.

Another option is you can use machines such as the Smith machine and other similar machines which have a safety mechanism on them so that you can work to failure without worrying about the bar or other piece of equipment crashing down on yourself.

4. Diet Supersedes Routine

Lastly but certainly not least you need to always remember that’s you’re never going to be able to how to do your meals with exercise. What we mean by this is that you can only burn a certain amount of calories throughout your exercise which essentially is a limiting factor.

On the other hand someone can eat an additional 1,000 calories with these are racing all that effort and more you put in the gym. Not only are you not going to be able to burn off all the calories you’re consuming, it’s going to hurt your gains in the process.

Make sure to focus your diet around whole foods and lean and proteins which are going to best help you build a muscle without adding additional pounds of fat in the process.

When it comes to fat build-up, the abdominal area is the most vulnerable region. Fat gathers here almost instantaneously that most people don’t even notice. At least not until your favorite jeans don’t fit you anymore.

Suffice to say that this fat accumulation screws the balance you have in your waist area. It’s not only physically displeasing; it’s also bad for your general health. It’s better to be aware of the things you can do to avoid it.

Some poor lifestyle habits like being inactive or eating unhealthy foods lead to abdominal fat accumulation. Sadly, these are the very same poor habits that many people find it hard to give up. Staring at your stomach and wishing it could be flatter won’t help you get what you want.

You need to make the necessary changes to achieve your weight loss goals by putting on some efforts and making tiny sacrifices like avoiding certain foods that cause water retention and fat storage.

Here are other things you can do to lose that persistent abdominal fat:

1. Liquid therapy

It will help to drink at least two liters of water per day, as well as natural fruit juices.

2. Reduce consumption of processed foods

You may think that they make you feel happy, but eating processed foods, sweets, and other goodies made of refined flour mainly contributes to fat accumulating in your abdominal area.

You don’t have to completely cut them out of your life; you just need to be more cautious about having them. Remember, in weight loss and general health, moderation is always the key.

3. Get rid of salt

Eating foods high in salt is the main reason why your body retains fluids, which contributes to that belly fat that’s giving you a headache especially during summer season. So, eating a whole bag of chips while binge-watching a show may be satisfying, but its repercussions are far from pleasing. Eliminate salt from your diet and your body will be happier for it.

4. Work out on a regular basis

People who aren’t used to physical exertions find working out consistently a challenge. So, start with something small like taking a walk or dancing at home with groovy music. You don’t need to embrace a specific fitness routine endorsed in gyms and fitness centers, which can be intimidating for people who aren’t into them.

Just do basic stuff that’ll require your body to move. Even a 30-minute physical activity daily can make a huge difference in terms of helping you lessen accumulated fat in your belly. As soon as your body gets used to moving productively, you can decide how you want to continue.

5. Don’t diet too much

Dieting means eating healthy, it doesn’t mean you have to stop eating for the sake of losing fat. People who stop eating believing it’s the right way to diet end up harming their health than gaining benefits they thought they would get. You should still eat, ideally, four times daily with smaller meals. You should eat a healthy breakfast, lunch, a light snack, and dinner.

So, instead of eating three huge meals daily, you’re taking four small ones. It’s also not a good idea to skip your meals as this has an effect on your blood sugar, which can later push you to overeat. Rather than skipping meals because you think that’ll help you to lose fat, just eat small portions instead.

Switch Up Your Commute

This is one of the more easy and effective ways to get more exercise out of your day. If you live within walking distance of work, try walking to work one day a week instead of driving in by car every day.
If you live in a major city with public transportation, this is especially easy. Try taking the stop before yours on the subway to incorporate some more walking in to your daily routine, or if you take the bus do the same.

Walk Your Pet

Instead of leaving this chore up to your children or spouse, try to incorporate regular dog walkings in to your schedule. This not only will allow you some more exercise, but will tire out the dog as well. This is an activity almost anyone can do, and it is easily to get in to a routine.

Get the Family Involved

When it comes to excuses as to why people don’t exercise, not enough time is usually at the top of the list. Kill two birds with one stone by exercising with your spouse and children. Not only will you get a good workout from doing so, you will be spending quality time with the family as well. This is a win-win situation, so why not take advantage?

Take the Stairs

It may not seem like much, but switching from the elevator or escalator to the stairs can help. Over time this adds up, and you will both feel and see the results. From work, to the shopping mall, to business meetings, you will be surprised how much taking the stairs adds up!

Scheduling Exercise

It is a lot easier to jump right in to an exercise program or routine if you schedule it ahead of time. This not only gives you enough time to get the exercise done, it also mentally prepares you to do s ahead of time because you know what to expect.

This means you will consistently exercise at the same time and day; and will see better results because of it. Allowing your body to adjust to doing these exercises at the same time of day will not only make it easier on yourself, after awhile it will be just like any other event that you look forward to!

Track Your Progress

Nothing motivates a person to exercise more than visible results. This is why it is both important and beneficial to record down our exercise progression as time goes on. With all of the gadgets and technology available today to do, this is something that is relatively easy to do.

A pedometer is a good tool for beginners in that it will record your steps throughout your day or exercise. This gives the user positive feedback in that they can easily see the results of their workout, and exactly how much they have produced.

Keep it Simple

Exercising doesn’t have to be complicated or expensive. Keep your wallet full by incorporating youtube videos or cheap DVD workouts in to your routine. These resources are loaded with good advice by qualified people, and usually costs next to nothing.

Set Goals

One of the most difficult things for most people when it comes to exercising is staying motivated. Predetermining a goal and sticking to a set pace in reaching that goal is one easy way to keep focused and interested.

For example if you are looking to develop more defined muscles in the arms, try to fit in some time to do push-ups in to your day. Feel too stressed? Try to squeeze in a yoga class. Feel fatigued? Try an early spin class.

There are numerous exercises and exercise programs that can fit your needs whatever they may be. The key is to find something you enjoy, schedule it in to your routine, and sticking to that routine on a consistent basis. Once you have those simple steps down, sticking to your routine will be easy, and you will love doing so!