Mental Benefits of Exercise

1. Exercise will make you feel better

2. Overall mood booster

3. Boost confidence

4. It helps your body to have a high pain tolerance

5. Work to improve your brain power

6. It improves your character

7. Self-discipline

8. Can help with addiction recovery

9. It also helps combat depression

10. Fitness reduces anxiety

11. Vigorous exercise can make you feel great

12. Boost concentration and mental awareness

8 Simple Ways To Get Rid Of Belly Fat

It is difficult to get rid of belly fat but we found ways to eliminate belly fat forever.

1. Start your day with lemon juice This is one of the best therapies to eliminate belly fat. Pinch some yellow juice into a glass of warm water and add some salt to it. Continue drinking this every morning to boost your metabolism and to get rid of that paunch.

2. Stay off from white rice Replace white rice with various wheat products. Include brown rice, brown bread, whole grains, oats and quinoa in your diet.

3. Avoid sugary substances Stay away from sweets, sweetened drinks and foods rich in oil. Consuming these foods can increase body fat around various areas of your body like abdomen and thighs.

4. Drink plenty of water If you want to get rid of your belly, then drink sufficient amount of water every day. Drinking water, after regular intervals will help to boost your metabolism and remove toxins from your body.

5. Eat raw garlic Chew two to three cloves of garlic every morning, and drink a glass of lemon water after that. This treatment will double up your weight loss process and make your blood circulation smooth in your body.

6. Avoid non-veg food To eliminate belly fat, it is recommended that one should avoid non-vegetarian food as far as possible.

7. Load up on fruits and vegetables Eat a bowl of fruits daily in the morning and evening. This will fill you up with many antioxidants, minerals and vitamins.

8. Spice up your cooking Use spices like cinnamon, ginger and black pepper in your cooking. These spices are loaded with health benefits. They help to improve your insulin resistance and reduce levels of sugar in your blood.

Healthy Habbits

At home:

• Join a walking group in the neighborhood or at the local shopping mall. Recruit a partner for support and encouragement.
• Push the baby in a stroller.
• Get the whole family involved — enjoy an afternoon bike ride with your kids.
• Walk up and down the soccer or softball field sidelines while watching the kids play.
• Walk the dog — don't just watch the dog walk.
• Clean the house or wash the car.
• Walk, skate, or cycle more, and drive less.
• Do stretches, exercises, or pedal a stationary bike while watching television.
• Mow the lawn with a push mower.
• Plant and care for a vegetable or flower garden.
• Play with the kids — tumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music.
• Exercise to a workout video.

At work:

• Get off the bus or subway one stop early and walk or skate the rest of the way.
• Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.
• Take part in an exercise program at work or a nearby gym.
• Join the office softball team or walking group.

At play:

• Walk, jog, skate, or cycle.
• Swim or do water aerobics.
• Take a class in martial arts, dance, or yoga.
• Golf (pull cart or carry clubs).
• Canoe, row, or kayak.
• Play racquetball, tennis, or squash.
• Ski cross-country or downhill.
• Play basketball, softball, or soccer.
• Hand cycle or play wheelchair sports.
• Take a nature walk.
• Most important — have fun while being active!

 

Importance of VITAMIN B12

Vitamin B-12, or Cobalamin, is the largest and most complex vitamin currently known to man.A slight deficiency of vitamin B-12 can lead to –

• Anemia,
• Fatigue,
• Mania, 
• Depression

While a long term deficiency can cause permanent damage to the brain and central nervous system. Vitamin B12 can only be manufactured by bacteria and can only be found naturally in animal products, however, synthetic forms are widely available.

Vitamin B12 can be consumed in large doses because excess is excreted by the body or stored in the liver for use when supplies are scarce. Stores of B12 can last for up to a year.

SOURCE OF VITAMIN B12:

• Vitamin B12 is the one vitamin that is available only from fish, poultry, meat or dairy sources in food.

• Cheese ,Cows Milk ,Eggs ,fish ,oysters,Cod, beef, yogurt, chicken,lamb (mutton), liver (lamb, beef)

10 Commandments of Mental Health

1. Think Positively
2. Cherish the ones you love
3. Continue learning as long as you live
4. Learn from your mistakes
5. Exercise daily; it enhances your well-being
6. Do not complicate your life unnecessarily
7. Try to understand and encourage those around you
8. Do not give up
9. Discover and nurture your talents
10. Set goals for yourself and pursue your dreams

Benefits of drinking water early morning

Drinking water in empty stomach in the morning can be immensely beneficial for the body

We tend to complicate things when it comes to taking care of our health. A few simple steps can go a long way in taking care of our health, and one easy way of ensuring it is by drinking sufficient water in empty stomach first thing in the morning. Not only does it clear your stomach, it goes a long way in reducing the risk of a number of diseases. Firstly, it purifies the colon and it improves the stomach's chances to absorb nutrients properly. A better digestive system automatically takes care of a lot of other things. It is also one of the secrets behind a glowing skin, as water removes the toxins from the blood. Drinking water also improves the creation of new blood cells as well as muscle cells, and helps you in losing weight.

Also, make sure not to eat anything for a while after you drink water in the morning. This water treatment therapy has no side effects and boosts your metabolism greatly. About four glasses of water (one litre) on an average daily would be great. If it feels too much in the beginning, you can start off slowly and then gradually increase the intake.

More ways to increase physical activity

At home:

• Join a walking group in the neighborhood or at the local shopping mall. Recruit a partner for support and encouragement.
• Push the baby in a stroller.
• Get the whole family involved — enjoy an afternoon bike ride with your kids.
• Walk up and down the soccer or softball field sidelines while watching the kids play.
• Walk the dog — don't just watch the dog walk.
• Clean the house or wash the car.
• Walk, skate, or cycle more, and drive less.
• Do stretches, exercises, or pedal a stationary bike while watching television.
• Mow the lawn with a push mower.
• Plant and care for a vegetable or flower garden.
• Play with the kids — tumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music.
• Exercise to a workout video. 

At work:

• Get off the bus or subway one stop early and walk or skate the rest of the way.
• Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.
• Take part in an exercise program at work or a nearby gym.
• Join the office softball team or walking group.

 
At play:

• Walk, jog, skate, or cycle.
• Swim or do water aerobics.
• Take a class in martial arts, dance, or yoga.
• Golf (pull cart or carry clubs).
• Canoe, row, or kayak.
• Play racquetball, tennis, or squash.
• Ski cross-country or downhill.
• Play basketball, softball, or soccer.
• Hand cycle or play wheelchair sports.
• Take a nature walk.
• Most important — have fun while being active!

Tips for Eating Healthy When Eating out

•As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
•Ask for whole-wheat bread for sandwiches.
•In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.
•Ask for salad dressing to be served on the side. Then use only as much as you want.
•Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.
•Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
•Choose a small" or "medium" portion. This includes main dishes, side dishes, and beverages.
•Order an item from the menu instead heading for the "all-you-can-eat" buffet.
•If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:•Order an appetizer-sized portion or a side dish instead of an entrée.
•Share a main dish with a friend.
•If you can chill the extra food right away, take leftovers home in a "doggy bag."
•When your food is delivered, set aside or pack half of it to go immediately.
•Resign from the "clean your plate club" - when you've eaten enough, leave the rest.
•To keep your meal moderate in calories, fat, and sugars:•Ask for salad dressing to be served "on the side" so you can add only as much as you want.
•Order foods that do not have creamy sauces or gravies
•Add little or no butter to your food.
•Choose fruits for dessert most often.
•On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.

Weight Loss Culprits

1) Midnight Munching
2) Portion Control
3) Gaining weight post your 30s is one of the most common contributing factors for weight gain.

Yoga for Weight Loss

Power yoga has gained popularity around the world because it gives your whole body a workout, with flexibility, toning, strength building and functional movements and also elicits properties of what a good aerobics or cardio session can do. Power yoga is one of the most modern forms of yoga as it has been adapted by taking all the elements of yoga and uniting them with today’s current fitness trends. The fast pace of power yoga is what makes it popular.

HIIT for Weight Loss

HIIT sessions are only 20 minutes long if you minus the warming up and cooling down sessions. For best results, you should go for HIIT training every second to third day. This is because whenever you do reps, you perform them with greater intensity. But don't fool yourself by thinking that you can trim down in a day by performing this workout every day as this workout is known to burn energy from your muscle system, which calls for at least a day's time to rest and recover.

Breakfast for Weight Loss

Include a high protein and high fiber breakfast daily, so that you are satiated throughout the day and you feel energetic, without having extra meals.

Avoid Bad Carbs for Weight Loss

Simple carbohydrates (Bad carbohydrates) are usually refined or processed to the extent that their natural nutrients as well as healthy fiber content are removed. They are calorie-rich food items, which are full of empty calories. If you consume a lot of bad carbohydrates you are likely to encounter health conditions such as diabetes, heart disease, strokes, obesity. Furthermore, they have no satiety value to them, thus making you feel hungry sooner than expected.

Fat burning foods

Fat burning foods is one of the ways to lose weight fast. There are certain foods that increase your metabolism which in turn speeds up the weight loss process. Foods like beans, apples, walnuts, ginger, spices, oats, green tea and water are some of the foods to include in your daily diet to lose weight fast.

Pedometer for weight loss

A pedometer is a unique device that counts the number of steps you take and helps to self-evaluate the distance you cover each day. It can be difficult to gauge the number of steps and distance that you are actually walking. Pedometers automatically count the number of steps you take and help you monitor your progress and complete your daily goal of 10,000 steps.

Good sleep for weight loss

Sleep sufficiently every day to lose weight fast. Improper sleeping habits can ruin your plan to lose weight as lack of sleep makes the body produce more ghrelin leading to sugar cravings and other fat-building foods. Besides improper sleeping patterns can also alter your hormone production, which can cause belly fat. 

Fruit for Breakfast

1. Between the hours of 7-11am the body is doing the heaviest detoxification, so eating fruits, specifically at this time, ensures healing energy is used for detoxification rather than wasted on digesting heavy fatty foods. 

2. Fruit for breakfast is the perfect way to break the overnight fast as it gently wakes the digestive system and metabolism up from a semi slumber, all without the harsh adrenal jolt of a coffee or fatty meal. 

3. Fruit for breakfast promotes nice fluffy fruity floaters, in other words - large satisfying bowel movements! The fruit fiber cleans the colon like a broom, leaving you feeling light, refreshed and ready to go. 

4. If you eat enough fruit for breakfast you will not require a coffee as the natural fruit sugars keep the brain sharp and energised. 

5. People who eat fruit for breakfast have been shown to be leaner, healthier and more productive during their day.

BANANA - Very interesting FACTS

This is interesting. After reading this, you'll never look at a banana in the same way again.

Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.

But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

DEPRESSION:
According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS:
Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

ANEMIA:
High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

TEMPERATURE CONTROL:
Many other cultures see bananas as a 'cooling' fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has FOUR TIMES the protein, TWICE the carbohydrate, THREE TIMES the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, 'A BANANA a day keeps the doctor away!'

24 TIPS FOR BEAUTIFUL LIFE

1. Take a 10-30 minute walk every day and while you walk, SMILE. It is the  ultimate antidepressant.
2. Sit in silence for at least 10 minutes each day. 
3. When you wake up in the morning, Pray to ask God’s guidance for your purpose, today.
4. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
5. Drink green tea and plenty of water. Eat blueberries, broccoli, and almonds.
6. Try to make at least three people smile each day.
7. Don’t waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
8. Eat breakfast like a king, lunch like a prince and dinner like a college kid with a maxed out charge card.
9. Life isn't fair, but it’s still good.
10. Life is too short to waste time hating anyone. Forgive them for everything!
11. Don’t take yourself so seriously. No one else does.
12. You don’t have to win every argument. Agree to disagree.
13. Make peace with your past so it won’t spoil the present.
14. Don’t compare your life to others. You have no idea what their journey is all about.
15. No one is in charge of your happiness except you.
16. Frame every so-called disaster with these words: ‘In five years, will this matter?’
17. Help the needy, Be generous ! Be a ‘Giver’ not a ‘Taker’
18. What other people think of you is none of your business.
19. Time heals everything.
20. However good or bad a situation is, it will change.
21. Your job won’t take care of you when you are sick. Your friends will. Stay in touch.
22. Envy is a waste of time. You already have all you need.
23. Each night before you go to bed ,Pray to God and Be thankful for what you’ll accomplish, today !
24. Remember that you are too blessed to be stressed.

10 BRAIN DAMAGING HABITS

1. No Breakfast 
People who do not take breakfast are going to have a lower blood sugar level. This leads to an insufficient supply of nutrients to the brain causing brain degeneration. 

2. Overeating 
It causes hardening of the brain arteries, leading to a decrease in mental power. 

3. Smoking 
It causes multiple brain shrinkage and may lead to Alzheimer disease. 

4. High Sugar consumption 
Too much sugar will interrupt the absorption of proteins and nutrients causing malnutrition and may interfere with brain development. 

5. Air Pollution 
The brain is the largest oxygen consumer in our body. Inhaling polluted air decreases the supply of oxygen to the brain, bringing about a decrease in brain efficiency. 

6. Sleep Deprivation 
Sleep allows our brain to rest. Long term deprivation from sleep will accelerate the death of brain cells. 

7. Head covered while sleeping 
Sleeping with the head covered increases the concentration of carbon dioxide and decrease concentration of oxygen that may lead to brain damaging effects. 

8. Working your brain during illness 
Working hard or studying with sickness may lead to a decrease in effectiveness of the brain as well as damage the brain. 

9. Lacking in stimulating thoughts 
Thinking is the best way to train our brain, lacking in brain stimulation thoughts may cause brain shrinkage. 

10. Talking Rarely 
Intellectual conversations will promote the efficiency of the brain.