Exercises and Workouts – Four Fitness Changes To Make This Year

Feel like you have been working hard towards your fitness goals but haven’t seen the progress you are looking for? If you are still trying to reach those new year resolutions you have set, there is always time. All you might need is a quick change of pace.

Let us look at four significant fitness changes to consider making to your program in the year ahead…

1. Shake Up Your Cardio Routine. One error many people make is hitting the gym and doing the same workout over and over again. It is time to get out of that. Shake up your cardio routine. Rather than choosing a piece of cardio equipment at the gym, try something entirely different. Get outside for a run or go rollerblading.


By changing the environment of your workout, you might just look forward to it more, and this can help ensure you get it done.

2. Try New Weight Lifting Exercises. Just like you should not gravitate to the same cardio training day after day after day, you should not be doing the same weightlifting routine either. Try some new exercises this year.

If you have always used dumbbells and barbells, try cables instead for example. They place a slightly different type of stress on your body that will have you seeing results.

3. Break Out Of The 8 to 10 Rep Norm. The 8 to 10 rep range is the one most people work in as it is the one tending to make the most sense. You see significant strength gains while following the 8 to 10 rep range but you get a better metabolic response with the reps in the high field.

Don’t think this is set in stone though. Sometimes, going beyond that rep range – or doing fewer reps can be beneficial. Going beyond the 8 to 10 rep range will help you work on maximum strength development or help with byproduct training. Basically, by taking your rep ranges up high, you will get a good byproduct response in your body, which then helps you burn fat faster.


4. Focus On Form. Finally, do not overlook the importance of the proper mechanics of training to get the most benefit from your time. It is easy to let your form slip, but doing so will eventually land you injured. Take the time this year to perfect specific exercises by body part and the proper way to perform them.

It is a bit of extra work but well worth it.

Keep these points in mind and apply them to your training for best results.

Quick and Healthy Pasta Salad Recipes For Your Next Brunch

For brunch, we always prefer a meal that’s neither light or heavy. Some people might find a green salad too light but a pasta dish too heavy. Combine these two dishes and you’ll have the perfect brunch meal – one that would satisfy your appetite just right!

Here are 3 quick and healthy pasta recipes perfect for brunch:

Italian-Style Cold Pasta Salad

What you need:

  • 10 cherry tomatoes
  • 2 cucumbers, chopped
  • 1/2 onion, chopped
  • 1 3/4 cups rotini pasta
  • 1 cup Italian-style salad dressing
  • 3/4 cup pitted black olives, sliced

Cook rotini pasta to al dente in a large pot of lightly salted water according to package instructions. Drain pasta in a colander and place under cool running water in the sink to cool. When ready, mix together rotini pasta, cherry tomatoes, cucumbers, onion, black olives and Italian-style salad dressing in a large salad bowl. Cover and refrigerate for 2 hours before serving.

Delicious Mac-Tuna Salad

What you need:

  • 3 cups macaroni
  • 2 stalks celery, chopped
  • 1 onion, chopped
  • 1 can tuna, drained
  • 1 cup mayonnaise
  • 1/2 cup sour cream
  • 1/3 cup Italian-style salad dressing
  • 1 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ground black pepper

Cook macaroni to al dente according to package instructions. Drain and place in a large salad bowl along with Italian-style salad dressing. Stir to coat pasta with dressing. Cover and refrigerate for at least 2 hours. When ready, add celery, onion, tuna, mayonnaise, sour cream, salt, garlic powder and black pepper to the bowl. Mix ingredients well. Chill for at least 1 hour before serving.

BLT Delight

What you need:

  • 1/2 kilogram sliced bacon
  • 2 tomatoes, chopped
  • 1 small onion, chopped
  • 2 cups medium seashell pasta
  • 1 1/2 cups light Ranch-style salad dressing

Cook seashell pasta to al dente according to package instructions. Drain, rinse under cool running water then set aside. In a skillet, cook bacon over medium-high heat until brown and crispy. Remove from heat and drain on paper towels. Mix together tomatoes, onion and Ranch-style salad dressing in a large salad bowl. Add cooked and pasta to the bowl and mix to coat with dressing. Cover and refrigerate for at least 2 hours to overnight. Crumble bacon over pasta salad before serving.

If you want to enjoy a quick yet healthy pasta salad for your next brunch, any of these recipes will surely get your approval!

Spices You May Not Want to Use With Picky Eaters

Spices You May Not Want to Use With Picky Eaters

What Is Nutmeg?

Nutmeg is one of two spices that grow on an evergreen tree with the scientific classification Myristica fragrans, also known as common nutmeg. It is native to islands near Indonesia, but is now a globally used spice. These trees bear nutmeg, which is the seed of the tree, as well as mace, a less common spice derived from the dried reddish shell of the seed. This is the only tree which is the source of two distinct spices in the world. It is commonly grown in the Caribbean, other tropical areas of the world, and also in Southern India in the state of Kerala.

Nutmeg is a delicate, slightly sweet spice that is widely used in cuisines around the world, including both Asian and western recipes. The tree is also highly valued because of the essential oils that are derived from the tree and leaves, and nutmeg butter is also a popular derivative food that packs a healthy punch. The essential oils from nutmeg extract are highly beneficial to health, and are frequently used in alternative and herbal medicine.

Nutmeg Nutrition Facts

While nutmeg is only a spice that is used sparingly in dishes, it can still impact your health in a variety of ways, mainly due to its nutritive content of vitamins, minerals, and organic compounds related to the essential oils. These beneficial components include dietary fiber, manganese, thiamin, vitamin B6, folate, magnesium, copper, and macelignan. The many health benefits of nutmeg are explained in greater detail below.

Health Benefits Of Nutmeg

Health benefits of nutmeg includes:

Pain Relief

One of the components of nutmeg is a compound similar to menthol, which has natural pain-relieving characteristics. Therefore, by adding nutmeg as a spice in your cooking, you can reduce associated pain from wounds, injuries, strains, and chronic inflammation from conditions like arthritis.

Promotes Digestive Health

When you grind nutmeg into a powder, it retains its fiber content, which can stimulate the digestive process by promoting peristaltic motion in the smooth muscles of the intestine. Also, it induces the secretion of various gastric and intestinal juices that ease the digestive process. Since fiber can bulk up the bowel movements, it reduces the frequency and discomfort of constipation and other intestinal issues.

Brain Health

One of the lesser known benefits of adding nutmeg in any variety to your diet are the various components of its essential oil, called myristicin and macelignan. These compounds have been proven to reduce the degradation of neural pathways and cognitive function that commonly afflicts people with dementia or Alzheimer’s disease. Studies have shown myristicin and macelignan slow those effects, and keep your brain functioning at a normal, healthy level.

Detoxifies the Body

Nutmeg acts as a tonic in many different ways, and therefore boosts the overall health of your body. More specifically, in terms of liver and kidney, where many of the toxins are stored and accumulated from the body, nutmeg can help eliminate them. It literally cleans those organs out of all the toxins that may be stored there from alcohol, drugs, pollution, food, or natural organic toxins. Furthermore, active ingredients in nutmeg help to dissolve kidney stones, and increase overall function and efficiency of the kidney and liver.

Oral Health

In traditional medical applications, nutmeg was considered the king of spices when it came to oral health. The active antibacterial components of nutmeg means that it helps to fight conditions like halitosis, also known as bad breath. It kills the bacteria that causes this embarrassing condition, and generally boosts the immunity of your gums and teeth. This is why nutmeg and its extracts are commonly found in toothpastes and mouthwashes, particularly in organic or herbal varieties.

Treats Insomnia

For generations, nutmeg has been recommended as a home remedy for sleeplessness and insomnia. A pinch of nutmeg in warm milk always seemed to do the trick. Nutmeg has a high content of magnesium, an essential mineral in the body that reduces nerve tension, and even stimulates the release of serotonin which creates a feeling of relaxation or sedation. This serotonin is changed to melatonin in the brain, which is a sleep inducer, relieving people of their problems with insomnia and restlessness at night. Nutmeg also has trace elements of narcotics, which have no dramatic effect unless taken in massive quantities. However, the small amount can help you release various neurotransmitters which in turn helps induce relaxation and sleep.

Treats Leukemia

Another of the lesser known qualities of nutmeg is its potential use against cancerous cells. Studies have shown that a certain methanolic compound in nutmeg and its essential oil can actually induce cell death (apoptosis) in leukemia cells, thereby stopping the spread and metastasis of this terrible variety of cancer that commonly afflicts children.

Article Source: http://EzineArticles.com/expert/Chaminda_Aruna_Aranayaka/2465511

Easy and Fast Tips That Can Help You To Lose Weight Without Struggling Much

1. Make a list of food you will eat in one week

The study proved that people who have food diaries would consume about 15 % less food as compared to those that don’t keep a diary. When it comes to weekends, watch out. A study done by North Carolina University found out that on weekends, people have a habit of consuming 115 calories extra mostly from fat and alcohol. Doing away with calories from condiments, sauces, snacks, drinks can make a big difference in your weight loss journey.

2. Get a buddy from online

This might sound a bit new, but a study that was done by the University of Vermont found out that an online weight loss partners will help you to keep off some weight. For 18 months, the researcher monitored volunteers. The one assigned to an internet based program, their weight loss journey was way better than those who were in a group meeting face to face.

3. Develop a weight loss chant

Ever heard of self- fulfilling prophecy? When you focus on the things that are hard to do like walking daily or resisting junk foodstuff, chances are it is hard to stop. Instead, start repeating positive thought to yourself (whether you have faith in it or not). Confess word like ‘I will lose weight’ ‘today I will go for a walk.’ I will resist pastry cart. When you repeat those phrases, they will turn out to be true before too long.

4. Stick to water after breakfast.

You can take orange juice at breakfast. But throughout the day, emphasize on taking water rather than soda or juice. An average American drinks 245 extra calories from soft drinks every day. That’s about 90,000 calories or 25 pounds in a year. Despite so many calories, the research shows that the sugary beverages do not activate the sense of fullness the same way food would do.

5. In every meal eat three fewer bites

You can also treat yourself less or take a reduced amount of juice, and that will prevent you from adding more weight.

6. Spend less one or two hours on television.

A study found out that those students who spend more time watching television the more they ate in general. Form a habit of sacrificing one program and instead go for a walk even if it just 20 minutes only. You will reap incredible benefits of walking. While watching your preferred show, you can get out of the couch and try some exercises.

7. At least once a week wash something comprehensively.

Do some cleaning in your house, whether it is your car, the floor, bathroom tile, shower stall, or a couple of windows. A person with 150 pounds, will burn around four calories for every single minute spent doing the washing. Spend 30 minutes scrubbing, and you can reduce roughly 120 calories.

8. Reach for food when the stomach rumbles

It’s stunning just how frequently we always eat out of habit, nervousness, frustration or boredom so often. Some of us have even forgotten what it feels like to be hungry. If maybe you are yearning for a specific type of food, most likely it is craving and not hunger. If you can eat anything your hand can lay on chances are you’re hungry. Distinguishing these feelings is very important. Then other than eating, find other ways to tame stress, relieve boredom and expressing love. But if you are always hungry, talk to your doctor, you may have a medical reason for that.

9. When hungry, sniff a peppermint, an apple or a banana.

It works although you may perhaps feel silly. A neurological director Alan R Hirsch of Taste and Smell Treatment and Research Foundation experimented this with 3000 volunteers and found that people who sniffed were less hungry and they lost more weight at about 30 pounds each. There is a theory that says that sniffing the foodstuff tricks the mind into thinking you are in reality eating it.

10. Gaze at a blue color.

Color blue acts as a craving suppressant. That’s why you will never come across any fast food restaurants being decorated with color blue. So while you eat dress in blue, let your plate be blue and the tablecloth you are covering your table with be blue. Equally, avoid orange, yellow and red in your eating areas as the study found out that they encourage eating.







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事實上,你是可以在不運動的情況下減肥的。但是為了做到這一點,你必須檢討你的飲食和你的生活習慣。 (more…)