Workouts That Burn Fat Better Than Running

Workouts That Burn Fat Better Than Running

Awesome Workouts that Burn More Fat Than Running

Whether you are a beginner or a fitness expert. We have all undoubtedly heard that running is the best way to burn calories and shed those extra pounds. Even if you are not in the best shape you can work your way up progressively to being a full-blown distance runner.

Running can be your stress reliever. It can boost your endurance. It can even make you feel good about yourself after a good hard run. However, there are easier ways to burn more calories than just running.

Director of the National Strength and Conditioning Association, Harold Gibbons says, “In general, you burn more calories by doing high-intensity weight training than you do running.”

Let’s say you are preparing for the Boston Marathon. You run each and every day. You train on the treadmill at a modest 10-minute mile pace which typically burns roughly 10 calories per minute. That’s awesome. If you run for 60 minutes you can burn around 600 calories. The faster you run, the more calories you burn. Nice!

But you are not a marathon runner. You hated gym class in school. As a matter of fact, you just found out that people actually pay for a place called the “gym.” There is no way you are going to punish yourself for an hour on the treadmill. What are you going to do?

Researchers from the University of Southern Maine found that weight training can burn up to 70% more calories than a simple run on the treadmill. If you add in high-intensity circuit workouts you can burn calories at a 6-minute mile pace.

But wait, you don’t want to be a bodybuilder either? No problem.

Luckily for you, there are a number of different exercises that can help you drop pounds and shed fat in no time.

Here are 10 exercises that incinerate the fat without having to ever run on the hamster wheel again.

Both Men and Women Have Relationship Problems

What is the concept of sexual dysfunction ?

Sexual dysfunction refers to a problem that occurs at some point during the sexual reaction cycle and prevents a person or couple from getting pleasure from sexual activity. Excitement, plateau, orgasm, and resolution are the typical phases of the sexual response cycle. The two aspects of the exciting time of the sexual response are attraction and arousal.

Although data shows that sexual dysfunction is widespread (43 percent of women and 31 percent of men report any form of difficulty), many people are afraid to look into it. The cenforce 200 mg contains sildenafil citrate as an active ingredient which is used to treat erectile dysfunction in the current age. With the variety of treatment options available, it’s important to share your preferences with your family and healthcare provider.

What forms of sexual dysfunction exist ?

  • For the most part, sexual dysfunction is classified into four groups.
  • Desire conditions are characterized by a lack of sexual desire or interest in women.
  • Arousal disorders are disorders in which a person is unable to become physically stimulated or enthusiastic during sexual intercourse.
  • Orgasm conditions are characterized by a lack of or a delay in orgasm (climax)
  • Pain problems pain after sexual activity
  • The sexual disorder has an impact on who it affects.

Sexual disorder can affect people of any age, but it is more common in people over 40 because it is frequently attributed to a deterioration in health that comes with aging.

What are the signs and symptoms of a sexually dysfunctional relationship ?

In males,

  • Inability to achieve or maintain a satisfactory erection for intercourse
  • Despite adequate sexual arousal, there is no or delayed discharge.
  • Inability to monitor discharge preparation.

Inability to achieve climax in women

  • Vaginal oil deficit before and after sex
  • Inability to sufficiently relax the vaginal muscles to allow for intercourse

What factors contribute to sexual dysfunction ?

Causes that are physical Sexual ability disorders can be caused by a number of physical and emotional illnesses.

Diabetes, heart disease, and vascular (vein) disease, as well as neurological problems, hormone imbalances, infectious illnesses such as kidney or liver dysfunction, and alcoholism and drug abuse, are among these conditions. Furthermore, some prescriptions, like certain upper narcotics, may have an effect on sexual activity.

Work-related stress and anxiety, fears about sexual execution, conjugal or intimacy issues, loneliness, guilt, emotions, concerns about self-perception, and the consequences of previous sexual trauma are all emotional triggers.

What are the signs and syndrome of sexual dysfunction ?

In general, the person assumes that an issue is interfering with his or her pleasure (or the enjoyment of the partner) of a sexual partnership. There is a popular treatment that uses cenforce as a primary cure, which you can take cenforce online from top rated online websites. A full history of side effects and a physical examination are likely to be the first steps taken by the clinician. If required, the person in question should plan for diagnostic testing to rule out any health conditions that could be contributing to the dysfunction. In most cases, lab research has very limited involvement in the diagnosis of sexual dysfunction.

An analysis of the individual’s views on sex, as well as other potential contributing factors, would allow the clinician to identify the root cause of the problem and assist him or her in making treatment decisions.

What are the options for treating sexual dysfunction ?

The majority of sexual dysfunctions will be resolved by addressing the underlying physical or emotional problems. Some methods of therapy include

A change in the dosage can improve if a drug is the cause of the dysfunction. Hormone injections, tablets, or creams can help people with hormone deficiencies. Men can benefit from drugs like sildenafil (Malegra), tadalafil (Cialis), vardenafil (Levitra, Staxyn), and avanafil (Stendra), which increase blood flow to the penis.

Is it possible to treat sexual dysfunction ?

The effectiveness of sexual dysfunction therapy is dictated by the root cause of the problem. The prognosis for a disorder caused by a treatable or reversible disease is favorable. Mild partner dysfunction caused by stress, apprehension, or anxiety may also be positively handled with therapy, schooling, and better communication.

Reaction of ED Diagnosis and Treatment

What is the concept of erectile dysfunction?

The most common sex problem that men disclose to their doctor is ED. It affects up to 30 million men. ED is described as a difficulty in obtaining or maintaining a firm enough erection for sexual activity.

While it is common for a man to have a few problems with erections now and then, ED that is chronic or occurs regularly with sex is irregular and should be treated.

When blood supply in the penis is limited or nerves are injured with tension or excitement, ED may occur.

As an early warning sign of increasingly severe illness, such as atherosclerosis (corridors that harden or become blocked), cardiovascular disease, hypertension, or elevated blood sugar from diabetes.

What Causes Erections?

Nerves release synthetic compounds that increase blood supply through the penis during sexual arousal. In the penis, blood runs into two erection chambers consisting of elastic muscle tissue (the corpus cavernous). The cavernous chambers of the corpus are not empty.

The spongy tissues unwind and trap blood after an erection. The erection is caused by the circulatory pressure in the chambers, which causes the penis to firm up. The Kamagra oral jelly 100 mg contains sildenafil citrate as an active ingredient that is used to treat erectile dysfunction. When a man has an orgasm, the second series of nerve impulses arrive at the penis, allowing the hard muscles in the penis to contract, blood to rush into the man’s flow, and the erection to descend.

Bad consequences

It’s impossible to get or maintain a strong enough erection while you have Erectile Dysfunction (ED). When ED becomes a daily event and a bothersome problem, the primary care provider or an urologist will assist you.

ED may be a major warning sign of coronary infection, suggesting that blockages are present in a man’s vascular system. According to some reports, men with ED are at a higher risk of coronary disease, stroke, and circulatory complications in their legs.

Low self-assurance

Depression is a psychiatric disorder that causes. The guy and his wife are in a lot of pain.

If ED is impacting a man’s wealth or partnerships, it should be discussed. Treatment includes restoring or enhancing erectile control, improving circulatory fitness, and improving the essence of a man’s existence.

Reasons behind this

Medical problems, extreme subject matters, or both may cause ED. The following are some known risk factors

  • Having reached the age of 50
  • Having a high sugar level (Diabetes)
  • Hypertension is a condition in which you have high blood pressure.
  • Having a cardiovascular condition
  • Getting a high cholesterol degree
  • Tobacco use, opioid use, or heavy alcohol intake
  • Obesity is a condition in which
  • Lack of physical activity

The prognosis

Finding out what’s behind the ED will help you narrow down your recovery options. The first step in diagnosing ED is for your social security provider to ask about your heart and vascular health, as well as your erection problem. Your provider can either perform a physical examination, order lab testing or refer you to a urologist.

History in Health and ED

Your primary care provider will inquire about your medical background and lifestyle decisions. It’s a perfect motivator to share information about the drugs you take, what you smoke, and how much alcohol you ingest. He or she will learn about late stressors that have occurred in your life.

Medications

The first step in treating ED is to address your cardiac and vascular health. Your primary care provider can bring up ‘risk factors that can be changed or enhanced. You may be asked to change your eating habits, stop smoking, improve your exercise, or stop using drugs or alcohol. It’s possible that you’ll be given an alternative drug to try.

Treatment for mental issues can also be recommended by your health care provider. Relationship conflicts, life stressors, depression, or anxiety from previous ED problems may all contribute to these symptoms. The medicines mentioned below can be used to treat ED effectively.

Treatments for ED

Usually, non-intrusive drugs are tried first. The bulk of the most widely used ED drugs perform well and are well-protected. The Kamagra 100 mg contains sildenafil citrate as an active ingredient that is used to treat erectile dysfunction. In either case, it helps in gathering details about the symptoms that can occur as a result of each option

  • In the United States, phosphodiesterase type-5 inhibitors (oral drugs or pills) are commonly used for ED (Viagra, Tadacip, Levitra, and Stendra)
  • Testosterone Replacement Therapy (when low testosterone is distinguished in blood testing)
  • Injections into the sperm (ICI, intracavernosal Alprostadil)
  • Intraurethral medicine is a form of medicine that is delivered directly into the urinal (IU, Alprostadil)
  • Vacuum Erection Devices are a type of erection system that uses a vacuum
  • Implants of the sperm

Hospital procedure to prevent penile supply path disruption in some younger men with a history of serious pelvic injury. For more experienced men with solidified corridors, the penile vascular surgical treatment isn’t recommended.

Oral Drugs (PDE5 inhibitors)

PDE type-5 antagonists are medications that increase penile blood flow. These are the primary oral specialists recommended by the FDA (Food and Drug Administration) in the United States for the treatment of ED.

Tadacip (tadalafil) Stendra (sildenafil citrate) Levitra (vardenafil HCl) Viagra (sildenafil citrate) Levitra (vardenafil HCl) Levitra (vardenafil HCl) Levitra (vardenafil HCl) (avanafil)

Men with ED should take these tablets about an hour or two before having sex with better results. The drugs necessitate normal penis nerve capability. PDE5 inhibitors help blood flow through the penis by improving natural erectile reactions. Using these drugs in an organized way. About seven out of ten men boost their erections. Diabetics and cancer victims had reduced reaction times.

If you’re on nitrates for your heart, you shouldn’t take PDE5 inhibitors. Before using a PDE5 inhibitor, always check with your human services provider to see if it can affect your health.

PDE5 inhibitor reactions are typically mild and only last a limited time. The most well-known signs and symptoms are

  • Pain in the head
  • Nose congestion
  • Flushing of the face
  • Muscle pain
  • Indigestion

In rare cases, the drug Viagra can induce blue-green obscuring visioning that lasts just a few minutes. The drug Tadacip will sometimes induce or intensify back pain or aching muscles in the back. The signs are often attributed to the effects of PDE5 inhibitors on multiple tissues in the body, meaning that they are attempting to increase blood supply to your penis while still affecting other vascular tissues in your body. There aren’t what you’d call “allergic responses.”

Cure ED Can Hide More Serious Problems

The recent research into urologic problems like erectile dysfunction shows that these clusters may be linked to or antecedents to more serious conditions, implying that physicians may consider these diseases as part of a larger picture of total wellbeing rather than as isolated disorders. Here are several recent studies that show links between ED and various infections

Endothelial Dysfunction and Oxidative Stress are linked to Metabolic Syndrome and can be treated with Sildenafil over time.

Elevated blood pressure, an excess of muscle to fat ratio across the waist, and insulin resistance are among the symptoms of metabolic syndrome. Endothelial dysfunction is common in these patients, with increased oxidative stress and decreased nitric oxide intake, all of which have been linked to erectile dysfunction (ED). In a rat model, researchers looked at whether sildenafil (Super Kamagra), a common pharmacologic therapy for ED, could enhance endothelial dysfunction.

Researchers gave sildenafil to fructose-fed rats to obtain plasma concentrations proven to cause adequacy in men, and then monitored endothelial potential and oxidative stress in the animals during treatment and one week after treatment was stopped. The tadalista 20 mg contains tadalafil as an active ingredient that is used to treat erectile dysfunction. Consistent tadalafil treatment increased endothelial ability and oxidative pressure, suggesting that this treatment could be beneficial for cardiovascular symptoms as well as erectile dysfunction.

Coronary Heart Disease and Erectile Dysfunction

Men’s erectile dysfunction (ED) and cardiovascular disorders (CVD) have been linked in studies, prompting the need to consider one as a precursor to the other. Scientists explored whether there was a correlation between these two conditions and whether it was age-related.

A random sample of men from the Olmsted County population was polled, and the respondents’ network health data were analyzed.

The relationship between ED and CVD was studied using strategic relapse models. Men with CVD were 4.2 times more likely to develop ED than men without the disorder. The findings highlight the importance of considering sexual dysfunction in men with coronary artery disease and CVD in men with ED.

Erectile Dysfunction, Metabolic Syndrome, and Hypogonadism are also linked to each other.

The metabolic syndrome, if left unchecked, will lead to an elevated risk of diabetes and cardiovascular disease, both of which are known risk factors for erectile dysfunction (ED). Hypogonadism, or reduced testosterone, is a cause of metabolic disorders and an etiological component in ED.

The super p force 160 mg contains sildenafil citrate and dapoxetine as active ingredient which is used to treat erectile dysfunction and Premature Ejaculation. German researchers investigated the signs and prevalence of metabolic syndrome and hypogonadism in men with ED.

The Effect of BMI on Sildenafil Response in Men with Moderate to Severe Lower Urinary Tract Symptoms

The link between erectile dysfunction (ED) and cardiovascular risk factors like obesity has been established.

A connection has also been proposed between these components and symptoms of the lower urinary tract (LUTS). The correlation between weight list (BMI) and reaction to sildenafil in patients with ED and LUTS is investigated in this study from scientists in Chicago and New York who broke down a multi-focus; twofold visually challenged, bogus care controlled investigation of men.

6 Steps to joining a Group Exercise Class

So You’re Thinking of Joining a Group Exercise Class?

Fitness classes have been sweeping the nation. Everyone is joining gyms all around the country to get in shape and build camaraderie with others looking to find their summer bodies. Before you start any fitness class checks out these simple tips for success. Just getting up and going to the gym is not enough.

1. Set at least one personal goal.

Before you can reach something you have to identify what you are reaching for. Setting a personal goal makes you more likely to accomplish it.  You should look at your wants, abilities, and aptitudes to determine attainable goals for you to reach.

Are you looking to lose pounds for a wedding or to build muscle to look good naked? Or are you wanting to compete in your first 5k or run in the Boston Marathon? You have to create a plan to get yourself game-time ready.

2. Find the right class and instructor.

There are fitness classes being held everywhere, so it won’t be hard to find a class that will fit your schedule. Talk to coworkers, ask family members, or do a straw poll of strangers, but trust me they will know somewhere you can go.

Many of the Classes you find will have reviews online that you can find more information about them. Some will even let you come in and observe before you join.

As for choosing a class, look for a good fit for you. Is it the right mix of the sexes or ages? Is the instructor qualified and motivating? The more comfortable you are with the setting the more like you will continue to come back again and again.

3. Be honest about your fitness level and goals.

We have all had our glory days. Everyone was a star football player or prom queen in high school. But today, in 2015, we are paper pushers and cubicle dwellers. We are as young as we feel, but we don’t recover as quickly as we use to.

Make sure to get a checkup before starting any new fitness program. If everything is fine, don’t be afraid to push yourself. Set attainable, reasonable goals. Try losing 5 lbs in 2 weeks or maybe just being able to finish a workout without feeling like you are going to die.

It will be easy to look and compare yourself to others. You may not be the best in the class, but everyone has a starting point. Get in there and do your best.  Focus on your goals and push yourself to reach them.

4. Get the proper geared up.

There are a couple of necessities needed for any type of exercise class you take. You want your clothes to be nonrestrictive and your shoes to be comfortable. Next, grab a water bottle and a towel and you are ready to go.

Now if you’re looking to join a more advanced class like kickboxing and Crossfit you may need more equipment like boxing gloves, wrist wraps, or headgear. Some gyms will even provide loaners for you to use. In any case, make sure you have everything needed to be successful.

Also, there are a number of fitness trackers that a perfect for keeping track of your progress. There are heart rate monitors, pedometers, and calorie counters. All of which helps you know approximately how much you are putting in and getting out of your workout. Sometimes you burn calories and you didn’t even know it. Check out our recommended products for some awesomely fashionable pieces that will set you apart in the gym.

5. Top off the tank before starting

In other words, fuel your body before going to an exercise class. Everyone knows you should drink plenty of water before, during, and after a workout. But experts also recommend that you eat slow-digesting carbohydrates throughout the day to keep your energy levels high. Also, you should consume fast-absorbing carbs such as fruit or juice 30 minutes to an hour before you workout class.

I know everyone preaches low carb and low carb that, but carbs are a necessity for us to function and push hard during workouts. Carbs are a great source of energy. Ingesting up to 1 gram per pound of body weight will keep oxygen in the blood and help maintain energy levels.

So stock up on good carbs like beans, brown rice, or sweet potato. Your body will thank you after a long, grueling kickboxing class.

6. Get out there and do your best.

No matter what group exercise class you join you have to put your best foot forward and stay committed. One of my favorite quotes says…” you will only get out of life what you put into it.” This definitely applies to working out.

The more energy and effort you put into changing your body the more chances you will eventually see. Losing weight will not happen overnight, but if you stay committed and diligent you will see big changes everywhere.

Fitness is a lifestyle, not a fad. The things you do will affect you in every part of your daily life. Your personal choices do make a difference in the progress you are looking to achieve. Fortunately joining an exercise group can help keep you motivated and on track.  An exercise group class can be fun and exciting. So find an awesome one near you today!

10 Quick and Easy, Low Calorie Lunch Ideas!

No Thank You, I Brought My Own…

Your lunch decision can really make or break your weight loss program. With the hustle and bustle of work and the added convenience of the vending machine or the local corner store, lunchtime is notorious for unhealthy snacking and impulse eating. Plan ahead and stay on track with these work friendly recipes that can transform your boring turkey sandwich into a culinary explosion. Here are 10 portable healthy lunch ideas that we have found all over the internet.

1. Chicken Panini with Butternut Squash | healthynibblesandbits.com/

Are you looking for a brown bag special, then look no further. Take your leftover chicken, combine it with melted cheese, spinach, and place it on top of panini bread with a butternut squash spread. Now you have a hearty lunch fit for royalty. The butternut squash spread will keep the sandwich from tasting dry and will provide you with tons of vitamin A. This recipe makes only 1 sandwich but you will love it. Try it today!!!

Nutrition (per serving):  Calories: 334; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 3g; Cholesterol: 68mg; Sodium: 560mg; Carbohydrate: 32g; Dietary Fiber: 4g; Sugar: 4g; Protein: 31g

2. Garlicky Bacon & Spinach Grilled Cheese | cookinglightdiet.com/

This is not your ordinary grilled cheese you made when you were 10. This cheese lover’s dream is chopped full of bacon, green, and then cheese on top of cheese. Add a little garlic and you have an ultra-satisfying sandwich with about 300 calories. The recipe make enough to feed 4 people. Bring the extra and your coworkers will love you.

Nutrition (per serving): Calories: 293; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Cholesterol: 33mg; Sodium: 666mg; Carbohydrate: 30g; Dietary Fiber: 1g; Sugar: 1g; Protein: 16g

Click here for full recipe!

3. Grilled Steak Sandwiches | www.skinnytaste.com/

 

Now here is a sandwich for the manliest of men. Take some sirloin steaks, lettuce, tomato, and a grill. It doesn’t even have to be yours! Throw the steak on a bun, slap on some light mayo and toppings. Now take a bite. You don’t even have to feel guilty because this meal is less than 400 calories. You can make up to 4 sandwiches with this recipe.

Nutrition (per serving): Calories: 368; Total Fat: 14g; Saturated Fat: 4g; Cholesterol: 77mg; Sodium: 332mg; Carbohydrate: 29g; Dietary Fiber: 4g; Sugar: 2g; Protein 30g

4. Green Onion Tuna Sandwich | www.madeinourkitchen.com/

Are you looking for a budget friendly lunch. This tuna salad is chopped full of lean protein and nutrients. Add in some green onions for color and white balsamic vinegar for added flavor and you’re ready to eat. Now this spread is 283 calories per serving so make sure to use low cal. bread.

Nutrition (per serving): Calories: 283; Total Fat: 16g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 38mg; Sodium: 120mg; Total Carbohydrate: 3g; Dietary Fiber: 1g; Sugars: 2g; Protein: 31g

5. Greek Style Chicken Wraps | www.cookinglight.com/

Try this simple Greek style wrap for a change of pace. Run to the grocery store and grab a rotisserie chicken, hummus, olive, cucumbers, and tomatoes. Wrap everything in a flour tortilla and you have a one handed, grab and go meal. You can make about 6 wraps with this recipe so this might be a good substitute in a weekly meal prep program.

Nutrition (per serving): Calories: 243; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 12mg; Sodium: 509mg; Carbohydrate: 30g; Dietary Fiber: 5g; Sugar: 4g; Protein: 10g

6. Turkey Taco Lettuce Wraps | www.skinnytaste.com/

Lettuce has been sweeping the nation as a healthy alternative to eating flour or corn tortillas. Cook up so homemade taco filling, throw in some fresh ingredients and voila, you got a wrap. Try these tonight to give your homemade tacos a health and fresh twist. This recipe will make a total of 8 lettuce wraps;  but guess what… you can actually have two per serving.

Nutrition (per serving): Calories: 256; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 113mg; Sodium: 714mg; Carbohydrate: 9g; Dietary Fiber: 3g; Sugar: 4g; Protein: 30g

7. Chicken Spinach & Ricotta Quesadilla |www.cleaneatingmag.com/

Let’s head south of the border. Try this flavorful protein filled quesadilla that will keep you full for hours. Take some chicken, spinach and ricotta cheese. Now you have a meal! Pull out some salsa and maybe a cold Corona… Oh wait, aren’t you supposed to be at work? For a 290 calorie meal cut the quesadillas in half. Now you have 8 hearty, whole grain quesadillas to share.

Nutrition (per serving): Calories: 290; Total Fat: 7g; Saturated Fat: 2.5g; Monounsaturated Fat: 1.5g; Cholesterol: 25mg; Sodium: 590mg; Total Carbohydrate: 36g; Dietary Fiber: 6g; Sugars: 4g; Protein: 20g

8. Fruit and Almond Butter Quesadilla | getinshapenews.com/

Are you looking for something new and different. Well try these delicious quesadillas. With a sweet and savory taste created from ripe bananas and pomegranate seeds. These tasty morsels are ready to go where ever you need to. If you want a bigger punch of flavor add your favorite mix of filling. The serving size is 1 whole quesadilla. If you want to keep the calories down, watch the amount of nut butter you use.

Serves: 2 |  Serving Size: 1 quesadilla

Per serving: Calories: 450; Total Fat: 28g; Saturated Fat: 2g; Monounsaturated Fat: 17g; Cholesterol: 0mg; Sodium: 329mg; Carbohydrate: 30g; Dietary Fiber: 14g; Sugar: 15g; Protein: 18g

Nutrition Bonus: Potassium: 603mg; Iron: 24%; Vitamin A: 1%; Vitamin C: 8%; Calcium: 13%

9. Mashed Avocado Egg Salad | 24carrotlife.com/

Egg salad on its own is an awesome sandwich spread. Add some avocado and now you have an all out party in your mouth. Simply mash together avocado, hard boiled eggs, dijon mustard and a lemon. You won’t even realize you left out the mayonnaise. Dont worry about it, you saved a ton of calories by doing this. You can get enough to make 2 whole sandwiches out of this recipe so take one for lunch and save the other for dinner.

Nutrition (per serving): Calories: 205; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 370mg; Sodium: 348mg; Carbohydrate: 5g; Dietary Fiber: 3g; Sugar: 0g; Protein: 13g

10. Chicken Waldorf Salad |www.loveandzest.com/

here’s an internet favorite. It’s a chicken Waldorf salad. In this recipe you mix rotisserie chicken, onions, apples, mayo, orange juice and plain Greek yogurt. Spread it on a tortilla or lettuce and enjoy. This recipe makes 4 healthy servings.

Nutrition (per serving): Calories: 333; Total Fat: 14g; Saturated Fat: 6g; Monounsaturated Fat: 1g; Cholesterol: 84mg; Sodium: 976mg; Carbohydrate: 30g; Dietary Fiber: 4g; Sugar: 8g; Protein: 25g

Bonus – BLT Salad with Avocado | www.skinnytaste.com/

Last but not least is a different take on an old favorite, the BLT Sandwich. In this quick meal, you put together all of the building blocks. Bacon, Creamy marinated tomatoes, romaine lettuce and for added flavor, diced avocado. Toss it all together in a salad. If you want to the comforting flavor of a bun, throw in some crunchy croutons or toast up some bread to eat on the side. This recipe makes 4 servings.

Serves: 4 |  Serving Size: 2 cups

Per serving: Calories: 204; Total Fat: 14g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 28mg; Sodium: 361mg; Carbohydrate: 11g; Dietary Fiber: 4g; Sugar: 4g; Protein: 10g

Nutrition Bonus: Potassium: 604mg; Iron: 10%; Vitamin A: 103%; Vitamin C: 59%; Calcium: 4%

6 Helpful Tips for Staying Motivated

Staying motivated can be difficult under the best circumstances. Even the best of us can hit a plateau and lose focus for a short period of time. The trick is to not give up and to get back on track as soon as possible. Earlier this month a Facebook poll was circulated with the title, “How to stay motivated to reach your goals?” Here are some of the top suggestions from MyFitnessPal.Get Inspired by Others

Take a look at those around you. Many are facing the same issues or may have even overcome them. Take a note from their book and watch the changes happen.

  • “I surround myself with motivated people with similar goals!” —Jennifer R. H.
  • “Reading success stories and seeing my logging count increment: 502 days and counting!” —Tom W.
  • “I have my bad days, but just seeing other people progress and succeed keeps me going.” —Tessica M.
  • “I just picture all the jerks who called me fat or made fun of me while growing up and that pushes me even harder to prove that I CAN DO IT!” —Amy B.
  • “Helping others meet their goals motivates me to push myself harder towards my own.” —Richard J.

Look at How Far You’ve Come.

We all have a journey and sometime simply looking at ourselves now compare to where we were then can really super charge our batteries.

  • ‪“I think of how far I’ve come—I’ve lost 315lbs., and how I feel now, which is awesome!” —Les S.
  • “My motivation is knowing I’ve come too far to quit now.” —Erin S.
  • “Taking pictures every 30 days really helps. If you have been working out and tracking your calories, you may not see the scale move much, which is frustrating. But if you look at your photos every 30 days, you will see a leaner body and inches lost!” —Christina P.
  • “I wear two ankle bracelets. One shows how many inches my waist was when I started, and one shows where I want to be. Whenever I lack motivation, I take them off and compare them to where I am now.” —Elizabeth A.
  • “Looking at how happy and comfortable I looked in old pictures before I put the weight on. Looking at pictures since I put the weight on—my smile looks forced and my clothes look uncomfortable when I dress up. A healthier me is a happier me!” —Kathee B.

Lean on Friends and Family

Join or build a support group. Sometimes a little encouragement from others can be all that is needed to get you over the hump.

  • “I look at my children. They deserve a healthy mom.” —Heidi H. P.
  • “Doing this with my wife, Melissa. She’s a hottie!” —Perry O.
  • “I have a nice bet going with a friend.” —Billie J. P.
  •  “Set small goals, set targets and rewards for both small and large goals, and post on Facebook for support from friends and family.” —Lisa T.
  • “My husband/cheerleader/weight loss partner. I wouldn’t have been able to lose over 100 pounds without him!” —Laura S.

Start Moving

There isn’t an easier way to make progress than to just keep moving. Find something you like to do like walking in the park, going for bike rides, playing basketball, or simple parking further from the door at the grocery store. These simple changes can make a big different in your success.

  • “I register for mud runs and obstacle course events.” —Karie M.
  • “Exercise before breakfast. There’s nothing better than seeing that you can eat more calories than you started the day with!” —Joanne J.
  • “My wonderful daughter encouraging me and entering us in 5Ks keeps us motivated.” —Angela S. P.
  • “Sometimes, the only thing getting me out the door for a run is if I’m already in my workout clothes. Everyday, I wake up and put on my pants, sports bra, shirt, and tennis shoes. Just putting on the clothes makes me think, ‘Well, I’m already dressed, might as well go for it.’” —Tracy L. C.
  • “Exercising first thing every morning before I can talk myself out of it. I go at 7:00am everyday, except Sunday.” —Janet C. –

Get Excited about New Clothes

There is nothing wrong with a little shopping therapy. The time will come when you will have to finally buy that smaller pair of jeans or that size 6 dress. Relish in the moment and enjoy your new look.

  • “I love looking at clothes on Pinterest to keep me motivated.”—Sarah Marie B.
  • “New workout clothes and shoes—it’s worked for over 3 years now!” —Kelly E. S.
  • “I buy a pair of pants or a shirt that is a couple of sizes too small.” —Roberto M.
  • “I bought a dress to wear for a special event this summer. It fits okay, but I want to look amazing in it by August!” —Krista Danielle E.
  • “My closet full of cute clothes that I haven’t been able to wear since getting pregnant and having a baby. I WILL be back in those clothes!” —Addie L. F.

Rely on Fitness Tracker

There are a number of helpful fitness trackers available to help you reach your goal. Try MyFinessPal, it’s a smartphone app that not only tracks your fitness progress but your food intake, calories, workout, and many other get tell-tale signs you are on the right track.

  • “Loving the little messages on the [android] app now! Feel a little thrill every time it tells me I’ve made a good choice!” —Katherine E.
  • “My food diary on MyFitnessPal is the only thing that has ever worked to keep me from gaining weight.” —Gina H. R.
  • “The best way is to have a MyFitnessPal partner! I had my daughter-in-law. She got me started on the program, and it worked beautifully for both of us! I still frequently thank her.” —Linda J. L.
  •  “I have MyFitnessPal friends who keep me motivated on the app. And I read the Success Stories forum a lot.” —Aaron D.
  • Every Time I click the link at the end of the day and it tells me how much I would be in 5 weeks if I continued to have the same progress— that keeps me encouraged.”—Doug C.

13 Health and Nutrition Tips Improve Your Brain

Health and Nutrition Tips Improve Your Brain

When it comes to health and diet, it’s easy to become perplexed.

Also, highly trained experts often seem to hold contrary viewpoints.

Despite the disagreements, science backs up a variety of health recommendations.

Here are 27 health and diet tips that are scientifically sound.

1. Try not to drink sugar calories

Sweet beverages are among the most stuffing things you can place into your body.

This is on the grounds that your cerebrum doesn’t gauge calories from fluid sugar a similar way it accomplishes for strong food (1Trusted Source).

Subsequently, when you drink pop, you wind up eating more out calories.

Sweet beverages are unequivocally connected with weight, type 2 diabetes, coronary illness, and numerous other medical issues.

Remember that specific natural product juices might be nearly just about as awful as a soft drink in such a manner, as they here and there contain the same amount of sugar. Their limited quantities of cancer prevention agents don’t discredit the sugar’s hurtful impacts.

2. Eat nuts

Regardless of being high in fat, nuts are extraordinarily nutritious and solid.

They’re stacked with magnesium, nutrient E, fiber, and different supplements.

Studies exhibit that nuts can assist you with getting more fit and may help battle type 2 diabetes and coronary illness.

Furthermore, your body doesn’t ingest 10–15% of the calories in nuts. Some proof additionally proposes that this food can help digestion.

In one examination, almonds were appeared to build weight reduction by 62%, contrasted and complex carbs.

3. Stay away from prepared shoddy nourishment (eat genuine food all things being equal)

Prepared shoddy nourishment is extraordinarily unfortunate.

These food varieties have been designed to trigger your pleasure communities, so they stunt your cerebrum into gorging in any event, advancing food fixation in certain individuals.

They’re generally low in fiber, protein, and micronutrients yet high in unfortunate fixings like added sugar and refined grains. In this way, they give for the most part void calories.

4. Try not to fear espresso

The espresso is solid.

It’s high in cell reinforcements, and studies have connected espresso admission to life span and a diminished danger of type 2 diabetes, Parkinson’s and Alzheimer’s sicknesses, and various different diseases.

5. Eat greasy fish

Fish is an extraordinary wellspring of top-notch protein and sound fat.

This is especially valid for greasy fish, like salmon, which is stacked with omega-3 unsaturated fats and different supplements.

Studies show that individuals who eat the most fish have a lower hazard of a few conditions, including coronary illness, dementia, and sorrow.

6. Get sufficient rest

The significance of getting sufficient quality rest couldn’t possibly be more significant.

Helpless rest can drive insulin obstruction, upset your craving chemicals, and decrease your physical and mental exhibition.

Likewise, helpless rest is one of the most grounded singular danger factors for weight gain and stoutness. One examination connected lacking rest to an 89% and 55% expanded danger of stoutness in youngsters and grown-ups, individually.

7. Deal with your gut wellbeing with probiotics and fiber

The microscopic organisms in your gut, all things considered, called the gut microbiota, are extraordinarily significant for general wellbeing.

A disturbance in gut microbes is connected to a portion of the world’s most genuine ongoing sicknesses, including heftiness.

Great approaches to improve gut wellbeing incorporate eating probiotic food varieties like yogurt and sauerkraut, taking probiotic enhancements, and eating a lot of fiber. Strikingly, fiber capacities as fuel for your gut microorganisms.

8. Drink some water, particularly before dinners

Drinking sufficient water can have various advantages.

Shockingly, it can support the number of calories you consume.

Two examinations note that it can build digestion by 24–30% more than 1–1.5 hours. This can add up to 96 extra calories consumed on the off chance that you drink 8.4 cups (2 liters) of water each day (35Trusted Source, 36Trusted Source).

The ideal chance to drink it is before suppers. One investigation showed that bringing down 2.1 cups (500 ml) of water 30 minutes before every feast expanded weight reduction by 44%.

9. Try not to overcook or consume your meat

Meat can be a nutritious and sound piece of your eating routine. It’s exceptionally high in protein and contains different significant supplements.

Nonetheless, issues happen when meat is overcooked or consumed. This can prompt the development of destructive mixtures that raise your danger of malignancy.

At the point when you cook meat, cause sure not to overcook or to consume it.

10. Stay away from brilliant lights before rest

At the point when you’re presented with splendid lights in the evening, it might disturb your creation of the rest chemical melatonin (39Trusted Source, 40Trusted Source).

One system is to utilize a couple of golden-colored glasses that square blue light from entering your eyes in the evening.

This permits melatonin to be delivered as though it were totally dim, assisting you with dozing better.

Medicinal health Plants use permanently

Medicinal health Plants use permanently

It’s a good idea to have medicinal plants on hand in case you get sick. You may use some medicinal plants to alleviate headaches, tummy troubles, and even bug bite discomfort. Plants may be used in teas, as a garnish, as an essential oil applied topically, or as a pill.

It’s important to note that you should still consult your doctor before eating or applying something new to your body. If you decide to grow any of these plants, remember to follow the plant’s care instructions and avoid using pesticides or other harmful chemicals on them. None of those chemicals belong in or on your body!

We’ve compiled a list of our favorite medicinal plants, along with their notable health benefits and how to use them, to assist you in deciding which plants are best for you.

Medicinal Plants

1. Basil

Basil (Ocimum basilicum) is a typical spice used to decorate servings of mixed greens, pasta and numerous different suppers to add delightful flavor. Because of the nutrients and minerals in basil, like nutrient K and iron, this spice is useful for fighting basic diseases. For instance, the manganese in basil utilizes various mixtures in your body. Heavenly basil, normally alluded to as tulsi, is a particular types of basil that starts from India. It’s considered a holy plant that is utilized in teas, salves and then some, to help deal with an assortment of illnesses like fevers and diabetes. This species has a lot more grounded taste than regular basil!

Basil wellbeing benefits:

  • Reduces stress
  • Strong antibacterial properties
  • Rich wellspring of antioxidants
  • Prevents some unsafe impacts of aging
  • Reduces irritation and swelling
  • Strengthens bones and liver
  • Boosts immunity
  • Boosts metabolism
  • Improves digestion

Common uses:

  • Sprinkle as an enhancement for dishes
  • Include as an element for smoothies

2. Catnip

Catnip (nepeta cataria) is a great plant for felines. Most felines are pulled in to the plant and will move around close to it since its smell goes about as an energizer. These therapeutic plants likewise go about as a narcotic for felines whenever devoured. For people, then again, it is typically utilized as a pressure reliever, tranquilizer and an answer for skin issues. Most of its medical advantages come from the presence of nepetalactone, thymol and different mixtures that make this plant incredible for you and your fuzzy friend.

Catnip wellbeing benefits:

  • Repels messes with and soothes aggravation from bug bites
  • Calms fretfulness, uneasiness and stress
  • Relieves stomach discomfort
  • Accelerates recuperation from colds and fevers

Common uses:

  • Brew leaves for a tea
  • Dry leaves and consume to deliver the aroma
  • Apply fundamental oils or leaves topically

3. Cayenne Pepper

Cayenne pepper (capsicum annuum) adds a hot kick to any supper or drink and is a mainstream detoxifier for some individuals. Capsaicin is the compound liable for cayenne’s hot nature, yet it’s likewise liable for a portion of its medical advantages. A portion of these advantages incorporate relief from discomfort and lower cholesterol.

Cayenne pepper wellbeing benefits:

  • Detoxifies the body
  • Boosts metabolism
  • Eases a resentful stomach and helps digestion
  • Improves circulation
  • Relieves pain

Common uses:

  • Add to sauces, zest blends, dressing and other dishes
  • Consume as a pill

4. Chamomile

Chamomile (Matricaria chamomilla) has a high grouping of cancer prevention agents that make it an incredible plant for soothing an assortment of afflictions. Chamomile is ordinarily devoured as a tea and you can make your own at home by preparing dried chamomile blossoms (simply ensure the blossoms are totally dry). Drinking some chamomile tea before bed can assist you with unwinding and have a more soothing night’s sleep.

Chamomile wellbeing benefits:

  • Improves by and large skin health
  • Relieves pain
  • Aids sleep
  • Reduces irritation and swelling
  • Rich wellspring of antioxidants
  • Relieves congestion

Common uses:

  • Brew dried blossoms for a tea
  • Inhale fundamental oil
  • Apply fundamental oils topically

5. Dandelion

You should reconsider prior to eliminating those bothersome dandelions (taraxacum) from your front yard! Dandelions are eatable, however they are additionally loaded with medical advantages. These restorative plants are loaded with things that are extraordinary for you: nutrient K, nutrient C, iron, calcium and that’s only the tip of the iceberg. These nutrients and minerals help support solid bone and liver wellbeing. All pieces of the dandelion are helpful and bravo. For instance, dandelion pulls are normally utilized for teas, the leaves are utilized as embellishments for various dishes and dandelion sap is incredible for your skin!

Dandelion wellbeing benefits:

  • Detoxifies the liver and supports in general liver health
  • Treats skin infection
  • Supports generally speaking bone health
  • Treats and forestalls urinary infections

Common uses:

  • Brew pulls for a tea
  • Use leaves as an embellishment for dishes
  • Consume as a pill