How to Get Healthy Skin, Hair and Nails With This 5 Super Foods

Howtojetro.blogspot.com | How to Get Healthy Skin, Hair and Nails With This 5 Super Foods - As a conscious consumer equally passionate about healthy living, nutrition, and cosmetics, I have learned that good beauty products can be of some help to improve our appearance, but they will never replace the importance of our bodies receiving nutrients from whole foods. Several studies have highlighted the critical impact that nutrition has on our skin and how the lack of certain nutrients makes our skin more vulnerable to certain conditions. In addition, during the past few years there has been increased interest in a variety of popular diets (Weight Watchers, Abs Women, Bonus Years, Vegan, Paleo, etc.). It seems to me that this has caused much confusion as to what is really good for our bodies and what is not.

Thankfully, when searching for foods containing nutrients that are most beneficial for healthy skin, hair and nails, most nutritionists and dermatologists seem to agree about the benefits offered by the following foods:

1. Avocados and Olive Oil

I am very glad avocados have become a more popular food because they are an excellent source of Vitamin E and healthy fats, in addition to containing fiber and Vitamin C. Personally, I eat them almost every day. Vitamin E is a fat-soluble antioxidant that has been found to have photoprotective qualities. It provides some protection against UV radiation and it also prevents inflammatory, UV-caused damage to the skin. In addition to being a great source of Vitamin E, olive oil is also rich in polyphenolic compounds, antioxidant substances that fight free radicals and therefore help in preventing premature aging. Vitamin E is also a very effective topical skincare ingredient.

One of my favorite skincare products, argan oil, is packed with Vitamin E and works as a fantastic skin moisturizer for people with combination and oily skin types, as it has sebum-regulating properties. It also works wonders when applied on damaged/brittle hair.

2. Leafy Greens

I’m sure you saw this one coming! Leafy greens — especially spinach and kale — are an exceptional source of phytonutrients. In particular, spinach offers two nutrients, lutein and beta-carotene, which have been shown to promote the skin’s elasticity. Leafy greens also provide Vitamin C, a powerful antioxidant that helps with repairing the skin from any damage caused by exposure to UV rays and environmental toxins. Vitamin C also helps to boost collagen production, promoting the skin’s firmness and elasticity. We just cannot skip on the greens, folks.

Tip: If you have a hard time eating your greens because you don’t like the taste of them, try to sauté them in a little grass-fed butter, such as unsalted Kerry Gold butter, available at most grocery stores across America and Europe. Add a pinch of sea salt and garlic powder to taste. If you are lactose intolerant, you can use ghee instead of butter. Ghee has the same benefits of grass-fed butter but it is almost entirely free of the milk solids present in butter. If you have to avoid dairy products all together, you can use coconut oil, (not virgin, but expeller-pressed coconut oil, as it has no coconut flavor to it).

3. Fermented Foods

Many skin conditions (acne included) may be caused by an unhealthy gut, which is unable to properly digest the foods we eat and promote the absorption of nutrients. Fermented foods introduce healthy bacteria into our gut, allowing the gut to function better and improve our overall health as they provide probiotics, vitamins and enzymes. Some studies have found rosacea and other skin conditions to be triggered by an inflamed, unhealthy gut. Glutathione (GSH) is a byproduct of fermentation and it is a potent antioxidant (also present in avocados). Fermenting foods is also an inexpensive, easy process. I must admit that I was not a big fan of sauerkraut, but after reading about the benefits of eating fermented foods I have started to eat it often.

4. Nuts

Nuts are true nutrition powerhouses. They are rich in omega fatty acids, vitamins, antioxidants and minerals. In particular, Brazil nuts contain selenium, which has been found to be particularly beneficial for the hair and scalp, especially when dry or prone to dandruff. Like avocados and olive oil, nuts are a great source of Vitamin E, which carries all the benefits mentioned above. Pumpkin seeds are an excellent source of zinc, which has been shown to be impressively beneficial in acne patients.

Tip: For full nutritional benefits, nuts should be consumed raw and should be properly prepared by soaking. Soaking nuts overnight helps to rid them of the antinutrients that make them difficult to digest. Prepare the nuts in a similar manner as you would beans and other legumes. Soak the nuts overnight (for at least 7 hours) in filtered water with one tablespoon of sea salt. Once they are soaked, drain the water and rinse them off. Then allow them to dry in the oven at a temperature no higher than 150 F for 12-24 hours, stirring occasionally. They will also taste better!

5. Eggs

Egg yolks contain an especially important nutrient called biotin, which is a B Vitamin (B7). Low levels of biotin may result in brittle nails and hair loss, while healthy levels of biotin may actually reverse such conditions. However, in order to get the full benefits of eating eggs you should try to purchase pastured eggs from a local farm, where the chickens are truly cage free and have access to sunlight, grass and bugs. Unhealthy chickens do not produce healthy eggs! If vegan, you can obtain your biotin intake from peanuts.

If you are ready to introduce some healthy, nutrient-dense foods into your diet, remember that it is not only important to add nutrient-dense foods to our diet, but that we also need to eliminate foods that do not offer any benefits, such as processed foods. Moreover, healthy skin, hair and nails also depend on other health and lifestyle factors such as: food allergies, food intolerances, sleep habits, exercise habits, stress management and water intake. Some medications may also carry side effects that impact our appearance. All factors are very important, and only by keeping balance can maintain healthy, glowing skin, hair and nails.

How to Make Your Life Better

Howtojetro.blogspot.com | How to Make Your Life Better - This list can apply to men and women, but sometimes guys just need an extra reminder.

1. Keep a durable toolbox stocked with the basics: hammer, screwdrivers, nails, etc. You should be able to fix 90 percent of anything that goes wrong in your home.

2. Know how to change a diaper without whining about it.

3. Take up a hobby and be passionate about it. Work is work, and family time is family time, but you should have one thing that’s yours.

4. Invite your mom out at least every 6 months or so—just you and her. Breakfast, brunch, tea–whatever. Just take her out and listen.

5. Take your dad out to a ball game every now and then. He’s dying to just spend a few hours with you over beer and hot dogs. He regrets he didn’t do this with you more when you were younger.

6. When you can, pick up the tab without being asked and don’t make a big deal out of it.

7. Know basic first aid, not just CPR. Know what to do when someone goes in shock, how to immobilize a broken bone, how to apply pressure or dress simple wounds, how to relay information to a 911 operator.

8. Be able to cook a great meal (an appetizer, a salad, and a main course) and know how to pair it with wine. Spaghetti doesn’t count, aim higher.

9. Learn how to recognize when a woman is venting and shut up. She doesn’t want you to solve her problem. If she does, she’ll ask.

10. Know how to drive a manual transmission. It’ll take you a couple hours to learn and you’ll never forget how to do it.

11. Have one go-to method of knowing how to start a fire without a match or lighter. The Boy Scouts have three.

12. Have a bank account separate from your checking and savings. Every paycheck, put 5 to 10 percent of it in said account. Same thing for your 401k–add to it.

13. Read one great book every month. Take your time with it and understand it.

14. Have one toast ready at a moment’s notice. Similarly, know how to give a great speech. The perfect speech will earn you enormous respect.

15. Be able to dance when asked. You don’t have to be Fred Astaire, just move your arms and legs a bit—the girl you’re on the dance floor with is there to have fun.

16. Know how to change a flat tire. Don’t complain when you have to perform the task.

17. Always compete strongly, and lose graciously—win graciously, too.

18. Own a filing cabinet and keep all important paperwork in there. W-2s, birth certificates, tax stuff—anything you can’t afford to lose.

19. Spend at least 5 minutes a day catching up on current events. Don’t just read the Local and Sports sections—venture into the World and Politics sections, as well.

20. If you find yourself in a situation where you’re about to cheat, know that you’ll feel completely miserable afterwards.

21. Always date your wife, girlfriend—significant other. Get off the couch.

22. When someone you’ve just met asks you a friendly question, answer them. Then ask them one back, and listen.

23. Don’t look for approval from anyone other than you and your own set of moral codes.

24. If you feel like something’s wrong with you physically, go to a doctor. A lot of illnesses can be stopped if caught early enough.

25. Remind yourself that your job doesn’t define you.

26. Always compliment her shoes (or anything you know a woman put a little extra effort into).

27. Confidence is everything. Know yourself and what’s important to you–that’ll get you there. (And if you don’t feel confident, fake it—it’ll happen eventually—don’t be cocky, just hold your head high and show poise.)

How to Improve Your Skin With This Healthy Drinks

Howtojetro.blogspot.com | How to Improve Your Skin With This Healthy Drinks - You might have already heard that drinking plenty of water is essential to keep your skin healthy and glowing. The main reason is that skin cells contain a high percentage of water and need it to properly function, just like every other cell of our body. While water is the only essential one, there are other drinks that are beneficial to the skin. These healthy drinks provide not only a certain amount of water, but also other nutrients that support the skin cells' protective and repairing functions.

1. Coconut Water

An easy way to drink more of it? Swap your sports drink with coconut water.
Compared to sports drinks, coconut water is a healthier option because it is naturally sweet and does not contain artificial sweeteners. It is also a source of potassium, which most people are slightly deficient in due to the insufficient amount of fruit and vegetables in the their diet. However, what makes it so beneficial to the skin is that it contains high amounts of antioxidants, which combat free-radicals that are responsible for premature aging. Lastly, there are several nutrients in coconut water that are currently being researched for their medical benefits, such as phytohormones. In particular, one of the phytohormones contained in coconut water, called trans-zeatin, was found to have anti-aging and youth-preserving effects, according to a 2005 study.

2. Green Tea

An easy way to drink more of it? Limit your coffee intake and drink more green tea. 
Due to its dehydrating effects, it is best to limit your coffee intake. Green tea does not have a dehydrating effect on the body and it contains powerful antioxidants called polyphenols that have anti-inflammatory and anti-carcinogenic properties. A study has found evidence that one of these compounds, called EGCG, may help with the healing of several skin conditions, such as psoriasis, rosacea, wounds, and even wrinkles. Polyphenols are also photo-protective and photo-repairing; evidence suggests that drinking green tea can effectively prevent sun damage.

Although green tea is one of the few teas with sufficient evidence supporting the medical claims, there are a few more teas that are recommended for improving the skin, such as, black tea, dandelion tea, and nettle tea.

3. Cold-Pressed Juices

An easy way to drink more of it? Skip sugary fruit juices from concentrate and drink a cold-pressed juice. 
Cold-pressed juices are an easy way to increase your intake of the nutrients that are in fruits and vegetables. What makes cold-pressed juice more beneficial than conventionally prepared fruit juice (aside from being free of added sugar) is that, without heating and over-processing the ingredients, more nutrients are left in the drink, such as vitamins, minerals, and enzymes. The nutritional value depends on the ingredients chosen, but most vegetables and fruits contain beneficial vitamins like vitamin C (which boosts collagen formation), and many other antioxidant-rich nutrients that support skin cells.

How to Take Care Heart Health With This Super Foods

Howtojetro.blogspot.com | How to Take Care Heart Health With This Super Foods - Less than 5 percent of American adults meet all of the dietary recommendations for optimal heart health. Consuming foods low in saturated fat and sodium, yet rich in dietary fiber, can help lower your cholesterol, blood pressure and overall risk of heart disease. The most nutritious foods also provide numerous vitamins, minerals and phytonutrients.

Berries

Berries are rich in fiber, vitamin C, potassium and antioxidants (potent disease-fighting compounds. A study published in the June 2010 issue of the "Journal of Nutrition" found that consuming a beverage that provided the equivalent of 2 cups of blueberries daily for eight weeks significantly decreased blood pressure and improved other markers of cardiovascular health. If you don’t enjoy blueberries, try raspberries, strawberries or blackberries) all are rich in phytonutrients.

Fish

The American Heart Association recommends two servings of fish, preferably fatty fish, each week. Fatty fish like salmon and mackerel are rich in omega-3 fatty acids, which decrease risk of arrhythmias, lower triglycerides and increase levels of high-density lipoprotein (the good cholesterol) in your blood.

Leafy Greens

Leafy greens, such as spinach and collard greens, are packed with numerous vitamins and minerals while being low in calories. One cup of cooked spinach meets the daily requirements for vitamins A and K and 50 percent of the daily requirements for magnesium and vitamin C yet provides only 40 calories.

Nuts

Nuts are nutrient-dense foods rich in unsaturated fats, protein, fiber, minerals, vitamin E and plant stanols and sterols. Eating 1.5 ounces of nuts (in particular pistachios, walnuts or almonds) can significantly improve your cholesterol and decrease your risk for heart disease. Nuts are heart-healthy snacks that are easy to carry with you when you're on the go.

Legumes

Legumes include beans, peas and lentils -- all of which are low in fat, high in fiber and provide high-quality vegetable protein. A study published in the November 2012 issue of the "Archives of Internal Medicine" indicates that 1 cup of legumes a day improves blood sugar and decreases the risk of cardiovascular disease. You can easily mix legumes into soups, casseroles and pasta dishes, or toss them into salads.

Oats

Oats provide more soluble fiber, the type that lowers your cholesterol, per serving than almost every other grain. Not only will oatmeal improve your heart health, it may help you lose weight. Because oatmeal is so rich in fiber, it can help you feel fuller for a longer period of time, which helps decrease caloric intake throughout the day. For a triple threat of super foods, top your oatmeal with a handful of berries and tablespoon of chopped nuts.

Dark Chocolate

Even a sweet treat, like dark chocolate, can improve heart health. Dark chocolate is rich in flavonoids, compounds that may help prevent blood clots and hardening of the arteries. Since chocolate is high in calories, limit yourself to a 1-ounce piece with 70 percent cocoa or more.

How to Prevent And Reduce Morning Erections

Howtojetro.blogspot.com | How to Prevent And Reduce Morning Erections - Men will often wake up in the morning to find that their penis has filled with blood during the night, and is erect. The scientific name for this is Nocturnal Penile Tumescence. While this is very common and not related to any medical issues, it is often embarrassing and uncomfortable, especially if you share your bed with a partner. A man's penis will often become erect during the night when he dreams of something that arouses him. Urine retention, which occurs when the bladder is full and begins filling the urethra with urine, can again stimulate the penis enough to cause an erection. However, there are ways to reduce the effects and regularity of morning erections.

Before You Go To Bed

1. Decide at what time of the night you are going to bed. If you plan to go to sleep at 11pm, for example, then it is a good idea to stop your intake of fluids at least two hours before you go to bed. This will give plenty of time for your body to process any liquids that you have already consumed, so you can urinate before heading upstairs.

2. Visit the bathroom. Expel all of the urine from your bladder, which will reduce the likelihood of excess urine making its way into your urethra during the course of the night.

3. Engage in sexual activity with your partner if she is willing, or masturbate. The process of ejaculating the semen from your testicles will result in a natural release of testosterone, and should reduce the likelihood of you becoming sexually aroused during sleep. This will make the subsequent morning erection much less frequent.

4. Lie in your bed in a comfortable position, which does not bring stimulation to your penis. Keep a distance away from your partner if not sleeping alone, and lie on your side. Lying on your side reduces the likelihood of your penis becoming aroused by the friction from your mattress underneath you, and duvet on top of you.

5. Go for a short walk in the morning after you wake up. This will shake off the effects of any friction which has occurred during the night between your body and the body of your partner, or the bed.

6. Visit the bathroom again. Relieve yourself by expelling any excess urine which may have entered the urethra as well as your bladder, and caused some arousal.

Tips & Warnings

• Waking up with an erection is completely normal, and is not something to worry about. While it may be embarrassing or uncomfortable, especially if you are sharing your bed with another person, it is not something which you need to seek medical treatment for, unless you are regularly waking up in pain because of morning erections.

How to Boost Your Metabolism Easily

Howtojetro.blogspot.com | How to Boost Your Metabolism Easily - When it comes to weight loss, a fast metabolism makes the difference between reaching your goals and spinning your wheels without seeing much progess. Not only does a speedy metabolism help you burn more calories, but it allows you to eat more during your weight loss journey, making you more likely to stick with your new lifestyle for long-term results. Luckily, you can maximize your metabolic rate through exercise, diet and lifestyle choices.

Lift Weights

Contrary to popular belief, the way to get a faster metabolism is not through hours of cardio. Weight lifting is the best thing you can do if you want a faster metabolism, because it helps you build and maintain lean muscle. "Someone with more lean muscle mass has a higher resting metabolic rate because it takes more calories to maintain muscle than it does fat," says Jarrett Arthur, a fitness and self-defense expert.

Working out with moderate to heavy weights also helps you burn more calories in the hours after your workout. This phenomenon, called EPOC (excess post-exercise oxygen consumption) makes your body take in more oxygen, firing up your metabolism for hours after you've left the gym.

Schedule muscle-building sessions into your gym routine 2 to 3 times per week, with at least one day in between each session for recovery.

HIIT: High Intensity Interval Training

Transform boring cardio into a metabolism-boosting workout with HIIT, or high intensity interval training. Like weightlifting, HIIT stimulates EPOC, so you’ll burn more calories all day, not just when you’re working out.

If you already do cardio on a regular basis, start adding sprints to the mix. Work at maximal effort for 15 seconds to 1 minute, then slow down to recover between sprints. Here's a quick 5-minute HIIT workout to get you started.

• 45 seconds burpees
• 15 seconds rest
• 60 seconds jump rope
• 15 seconds rest
• 45 seconds jump squats
• 15 seconds rest
• 60 seconds ice-skaters
• 2 minutes rest
• Repeat three times.

If you’re new to aerobic exercise, ease into interval workouts. Try moderately raising your intensity for three brief intervals during your workout, but don't go all out, suggests Arthur. As you get fitter, you can start adding more intervals and work at a higher intensity during your sprints, then start reducing the amount of time between intervals.

Spice It Up

Add a little fire to your food to get your metabolism revving, says Charmaine Jones, a registered dietitian based in Washington, D.C. Spicy meals, like ones containing cayenne or ginger, increase your body temperature, which speeds up your metabolism. You can add a pinch of cayenne to almost any savory meal, and even include fresh cayenne and ginger in your smoothies.

For a metabolism-boosting pre-workout, make this energizing pineapple ginger smoothie:

Combine 2-3 pineapple chunks, 1-2 small slices of fresh ginger, a pinch of cayenne pepper, a squeeze of lemon, and ½ cup coconut water or filtered water. Combine all ingredients into your blender and blend until smooth. If you want a chillier treat, use frozen pineapple instead of fresh.

Pump (Dietary) Iron

Raise your metabolism with meals and snacks high in iron, says Jones. Iron helps transport oxygen to your cells, supports your cellular metabolism, gives you natural energy, and helps with chemical reactions needed to burn fat.

Foods rich in iron also tend to contain protein, which raises your metabolism. Protein has a high thermic effect, so your body burns more calories while digesting protein than it does digesting carbs and fat. Foods high in protein also tend to be filling, so they can help you stick to a calorie-controlled diet.

Add lean meats and beans to your meals to increase your iron intake, recommends Jones. Here are a few ideas on how to add more protein to your diet:

• Add a handful of chopped chicken breast or grilled tempeh to your salads
• Pair celery and carrot sticks with black bean hummus
• Drink a protein shake as a meal-replacer or post-workout snack
• Swap out regular yogurt for Greek
• If you're craving fruit, pair it with 1/2 cup of cottage cheese
• Swap refined carbs for lentils or quinoa
• Add protein powder to your oatmeal

Use Metabolism-Stimulating Supplements

Certain vitamins and herbals supplements can also speed up your metabolism. The B-complex vitamins help you get the most energy from your food, providing a boost that powers your workouts and revs up your metabolism, says Jones. Green tea extract, or GTE, contains caffeine, a natural metabolism booster. GTE acts as a thermogenic, raising your body temperature to increase your calorie burn throughout the day.

Make sure you check with your doctor before taking any supplement, cautions Jones. Your doc can recommend an effective, quality-controlled supplement and recommend a dosage that’s not likely to cause side effects.

Drink Icy H2O

Staying hydrated is key to boosting your metabolism, says Erin Palinski-Wade, a New Jersey-based registered dietitian and personal trainer. Water helps flush away energy-sapping toxins that would otherwise make you feel drained and tired. Getting enough water is especially important as you lose weight, because your body generates more toxins when it burns fat.

Down at least 64 ounces daily, and choose cold water for a further metabolism boost, you’ll burn a few extra calories warming it up to body temperature.

Get Your Z's

Revving your metabolism involves more than healthy diet and exercise, you also need enough rest each day. Your body regenerates lean muscle while you’re asleep, says Palinski-Wade, so quality shut-eye boosts your metabolism by helping you build muscle tissue. Getting enough sleep also helps reduce stress and regulates your hormone levels, preventing a buildup of stress hormone cortisol, which is linked to weight gain.

Having trouble getting your recommended 7 to 8 hours nightly? Try all-natural relaxing remedies to get the shut-eye you need.

How to Fall Asleep Naturally and Fast

Howtojetro.blogspot.com | How to Fall Asleep Naturally and Fast - Struggling to get enough sleep? You’re not alone. One in 25 Americans uses prescription sleep aids, reports a 2010 survey conducted by the Centers for Disease Control and Prevention, and that doesn’t count the people who use over-the-counter options. You don’t necessarily need sleeping pills to get a good night’s rest, though; relaxation techniques and natural remedies can help stabilize your sleep schedule.

Practice Yoga

Getting to sleep naturally is all about developing a nighttime routine, and a relaxing yoga practice at the end of the day prepares you for slumber. Yoga therapist Jillian Guinta recommends this easy 5-minute routine:

• Modified camel: Start by kneeling on your mat. Place your hands on your lower back and lengthen your spine, bending back slightly to lift your heart toward the sky. Hold for 60 seconds.
• Reclined twist: Lie on your back with your knees bent and your feet on the ground. Gently move both legs to the side in a “windshield wiper” motion until your legs rest on the ground. Hold 30 seconds; then repeat on the other side.
• Apanasana: Lie on your back with your knees bent and your feet on the ground. Use your arms to gently hug your knees into your chest, letting your lower back relax. Hold for 60 seconds.
• Figure 4: Lie on your back with your knees bent and feet on the ground. Lift your right leg and place your right ankle over your left thigh, letting your knee open to the side, so your right shin is parallel to your hips. Gently lift your left leg, feeling a stretch your right hip and glute. Hold for 30 seconds; then repeat on the other side.
• Child’s Pose: Kneel on the floor and sit back on your heels. Fold forward, keeping your hips back at your heels, as you walk your hands forward on the ground until you come to a comfortable rest position, feeling the gentle stretch in your lower back. Hold for 60 seconds.

Keep a Gratitude Journal

Taking a few minutes each day to keep a gratitude journal naturally relieves stress (a common cause of sleeplessness) so you can relax and get to sleep. "Write down five things you’re grateful for at the end of each day" says Leo Willcocks, a relaxation expert and founder of DeStress to Success. "This helps you feel more fulfilled."

As writing in your gratitude journal becomes a nightly habit, it will also cue your brain to prepare for sleep, which should help with insomnia.

Relax With Aromatherapy

Aromatherapy is a safe and effective natural sleep aid, according to a study published in the Journal of Alternative and Complementary Medicine in 2015. Lavender is your best option. Add five to 10 drops of lavender essential oil to your laundry detergent when you wash your bedding so your pillows and sheets have a relaxing scent, recommends Jay Bradley, lifestyle coach and author of "Live Look Feel." Placing a lavender reed diffuser or burning a lavender candle in your room also sets the mood for sleep, just remember to blow out the candle. If you’re not a fan of lavender, try ylang ylang for its soothing properties.

Try Tea

Capping your night with a cup of herbal tea diffuses anxiety and helps with sleep. Reach for chamomile, a calming bedtime staple, or jasmine tea. "Jasmine tea has similar properties to chamomile and it helps to calm the mind," says Folk, who also recommends valerian tea for its soothing properties. No matter which brew you choose, take some time to savor each sip; drinking tea slowly gives you time to reflect on the day, appreciate the tea’s soothing aroma and ease tension before bedtime.

Apply Some Pressure

Spend a few minutes each night practicing acupressure, a proven stress-reliever that helps with sleep. Just a few minutes using pressure points when you first get into bed can help you relax and get to sleep, says Elizabeth Folk, an herbalist and board-certified licensed acupuncturist.

Folk recommends these four pressure points:

• Spleen 6: Located just above your inner ankle bone. Place four fingers on the inside of your leg above your ankle bone. Position your thumb just above your fourth finger and apply pressure
• Kidney 6: Located approximately 1/2 inch below the bone in your inner ankle
• Heart 7: Located on the “pinky” side of your inner wrist, where your wrist meets your palm
• CV17: Located on your sternum, level with your heart

Use your thumb to apply pressure to each point for 5 to 10 seconds, massaging the point with small circles if it feels comfortable. Folk recommends a firm pressure, just enough to feel slightly tender, but not painful.

Breathe Deep

Keep the powerful breath of fire for energizing morning yoga; sleep-inducing breathing techniques are all about deep belly breaths. Juliana Mitchell, a yoga instructor and director of Living Now Yoga in New York, tells you how:

• Get cozy: put on socks, warm clothing or cover yourself with a blanket to avoid feeling chilly.
• Lie on your back in bed, with one pillow behind your head and one behind your knees.
• Close your eyes and breathe through your nose. Become mindful of your breath.
• Slowly deepen your breaths. Feel your belly expand each time you inhale, as you completely fill your lungs, and fall as you let all the air out of your lungs.

Continue deep breathing for as long as it feels right, you might fall asleep during this exercise, or need to shift positions before sleep. If you wake up during the night, try this practice again to get back to sleep.

About Insomnia and Alternative Medicine

If you’re suffering from chronic insomnia, alternative or natural medicine may help. But you’ll need to see a professional. "When it comes to Chinese herbs, everyone has their own reaction," says Folk. That means that what works for someone else might not work for you, so you need a professional to recommend personalized treatment based on your personal sleep pattern and the cause of your sleep issues. If you’ve tried relaxation techniques and they’re not working, consult a physician or sleep specialist for help.

How to Get Rid of Mosquito Bites All Over My Legs

Howtojetro.blogspot.com | How to Get Rid of Mosquito Bites All Over My Legs - It's the female mosquito that is responsible for those red bumps that have shown up on your legs. Approximately 24 hour before the red bumps appeared on your legs, female mosquitoes were feasting on your blood. While sucking your blood, the mosquito deposits saliva into your skin. Your body's immune system responds to the foreign protein, resulting in itchiness, swelling and burning. You're left with small, red bumps all over your legs. Remedies to combat the bites include the use of products you may already have right at home.

Things You'll Need
1. Soap
2. Ice pack
3. Calamine lotion
4. Baking soda
5. Water
6. Oral antihistamine
7. Aloe vera gel

Instructions

1. Wash your legs with a mild soap and warm water.
Place an ice pack on the mosquito bites. Ice is soothing and relieves any swelling. Wet a washcloth with cold water if you don't have an ice pack or use cold soda cans or frozen packaged foods.

2. Apply calamine lotion to the mosquito bites on your legs.
Calamine lotion relieves itchiness and burning as the bites heal. Hydrocortisone cream is also a good choice.

3. Make a thick paste of approximately 2 tbsp. baking soda and 2 tbsp. water and spread this over the mosquito bites on your legs.
The paste has a similar, yet shorter-lasting, effect as calamine lotion. Use more baking soda and water depending on the size of the affected area.

4. Take an oral antihistamine containing diphenhydramine.
An oral antihistamine reduces harsher side effects from mosquito bites including pain, fever, itching and redness.

5. Apply aloe vera gel to the mosquito bites.
Aloe vera is all natural, soothes the area and reduces itching and swelling.

6. Wait it out.
Your mosquito bumps will go away within a week. The bumps disappear first and two to three days later, the itchiness ends.

Tips & Warnings

• Consult your doctor if the mosquito bites result in an allergic reaction or if you experience headaches, fever, body aches, vomiting and nausea.
• Avoid scratching mosquito bites. If the skin tears, it may result in an infection.
• Stay away from humid areas near water because this is where the senses of mosquitoes are stronger and more alert than normal.
• Wear mosquito repellent on your skin to avoid getting bitten. Read the packaging label since some not all repellents combat mosquitoes.
• Avoid spraying perfume on your skin because the scent may attract mosquitoes.

How to Get Silky Soft Hair

Howtojetro.blogspot.com | How to Get Silky Soft Hair - Due to frequent washes, periodical dying and using heat for styling, my hair used to be very dry and damaged. No matter how much product I used in an attempt to make my hair shiny and soft it just felt like hay. I would later learn that my hair needed a break from styling products, dyes and heat. I resolved to focus on a long-term repair routine rather than a quick fix to mask the natural appearance of my hair.

I switched to a sulfate and silicone-free shampoo which, at first, made my hair feel unmanageable and dry. However after a couple weeks, it gradually started to look healthier and day by day its texture improved. I also started to use oils to moisturize it and, within a few months, my hair became shinier, stronger and silky soft. Silicone based shampoos coat the hair with a thin waterproof layer that makes the hair look smooth and feel slippery, so that it is easier to comb through. However over time, silicone build up can prevent oils and moisture from penetrating the hair, making it dull, dry and damaged, like mine was.

Whether your hair is dry, curly, damaged, or even straight and fine like mine, it can still benefit greatly from oil treatments. Using a hair mask or overdoing the conditioner is not necessarily going to make your hair softer than an inexpensive, homemade oil mask. Moreover, some of the most beneficial oils for your hair may already be in your kitchen pantry or in your skincare cabinet.

Here are my favorite oils for hair care:

Coconut Oil

According to a study published by the Journal of Cosmetic Science, coconut oil is very effective at preventing hair breakage, as it was found to reduce protein loss when used as a pre-wash and post-grooming treatment. It also acts like a deep conditioner, making the hair softer as it promotes a healthy scalp by moisturizing it and providing an antibacterial effect. Among the oils tested in the study, coconut oil was found to be the only one that penetrates the hair shaft.

How to use it:

I use about one tablespoon of coconut oil. Some people like to heat it up and apply it warm (coconut oil solidifies at cooler temperatures). I usually warm it up in my hands by simply rubbing it, and then I lay it on my scalp and work my way down it the ends. I make sure to massage it and evenly distribute it, and then I let it sink in overnight. I do not like to wear any type of protective cap and I prefer to braid it, but you may wear a cap if you like. In the morning I wash my hair making sure to thoroughly rid my hair of any oil residue, and this leaves my locks soft and smooth.

Do a coconut oil treatment once a week if you have fine, straight hair, and twice a week if you have dry hair or curly hair.

Argan Oil

Argan oil is an excellent treatment for hair that is not very dry or dull but may have a little damage, such as split ends. A few drops of argan oil run through the ends of you hair will add moisture without adding much weight, especially when compared to other plant oils. Therefore, argan oil may be used as a pre-wash treatment by people with a more oily scalp that do not wish to make their hair too greasy, while people with dry hair and/or curly hair, may apply a few drops post-wash to add moisture and shine.

How to use it:

As a pre-wash treatment, rub a few drops of oil between the palms of your hands and apply to hair length and ends. Keep oil on your hair as long as possible, preferably overnight, and then proceed to wash with shampoo. Do this every time you plan on washing your hair as a pre-wash treatment to experience maximum benefits.

As a post-wash treatment, rub one-two drops of oil in between the palms of your hands and apply only on the ends of your hair to add shine and moisture.

Other oils that you may use in the same way are: avocado oil, jojoba oil and sweet almond oil. These are all excellent options for any hair type and are relatively inexpensive. For a more luxurious treatment you could try rosehip oil.

Here are some things to do in addition to oil treatments that can help with softening your hair:
1. Switch to a silicone-free shampoo, such as Acure Organics, (also available at Whole Foods), Rahua, or Josh Rosebrook.

2. Limit your use of heat-based tools like hair straighteners and curling wands, or completely avoid them (save them for special occasions, if possible).

3. Skip hair dyes, or use the most gentle on the market, like Naturtint.

4. Wash your hair only once or twice a week. If necessary, use a dry shampoo between washes, such as One Love Organics Healthy Locks Dry Shampoo Powder.

While people with very dry hair or curly hair may still need to use a conditioner post-wash, people with fine hair may be able to skip on conditioner, as the oil treatments work as a deep-conditioning treatment.

How to Boost Heart Health With This Smart Snacks

Howtojetro.blogspot.com | How to Boost Heart Health With This Smart Snacks - It's no secret that the heart is one of the body's most vital organs, so it's important to take care of it. Exercise, of course, is key to good heart health, but so is the right diet. Lean protein, whole grains and vegetables are all great suggestions when it comes to planning our daily meals, but sometimes we snack on foods that may not bode well for the heart. To make sure you munch on heart-healthy snacks, try these suggestions to give your heart a boost.

Soak Your Oats

Not just for breakfast anymore, oatmeal and oat bran are perfect for an afternoon snack. "Oatmeal and oat bran consistently lower cholesterol linked to a compound, beta-glucan, which is a potent soluble fiber," says Layne Lieberman, R.D., culinary nutritionist and author of "Beyond the Mediterranean Diet: European Secrets of the Super-Healthy." She suggests soaking bircher muesli oats overnight with dried fruit, fresh fruit, nonfat yogurt, almond milk and chopped almonds.

Fish Food

An ideal snack for when you're on the go, tuna is a great way to boost heart health. Dr. Matthew Budoff, M.D., a cardiologist with the Los Angeles Biomedical Research Institute, says fish is rich in omega-3 fatty acids, which may help protect against heart attacks. Toss a can in your bag, or, if you have more time, dish it up with a scoop of salsa and a squeeze of lime, says cookbook author Tina Ruggiero, M.S., R.D., L.D.

Go Nutty

Nuts have a strong reputation for being good for the heart, but don't just grab a handful. Lieberman suggests making a walnut hummus. "Walnuts contain a good dose of omega-3 fatty acids that other nuts don't," she says. "Omega-3s lower triglycerides, a type of fat in the blood, and may slow down plaque buildup in the arteries." To make hummus, combine 19 ounces of chick peas with 1/4 cup of walnuts in a blender. Add three tablespoons of lemon juice, and season with cumin and pepper.

Warm It Up

For a quick snack, nutritionist Alison Borgmeyer, M.S., R.D., loves Egg Beaters SmartCups. "I pop them in the microwave, add some peppers and a sprinkle of cheese, and I'm good to go until dinner," she says. "Less than 200 calories with no cholesterol and little fat but with vitamins, minerals and satisfying protein that your heart needs to keep you moving."

Play It Smooth

Lieberman suggests making a heart-healthy smoothie with a frozen banana, a handful of spinach, one mango and 1.5 cups of almond milk. "Spinach adds a heavy dose of antioxidants, including vitamin C, vitamin E, vitamin A (in the form of carotenoids), manganese, zinc and selenium," she says. "Antioxidants from natural foods have been associated with a decreased risk of atherosclerosis (plaque buildup) and high blood pressure."

Oh Soy!

Adding soy into your diet offers many benefits for the heart. "Soybean oil is relatively low in saturated fat and has zero grams trans fat per serving," says Mark Messina, Ph.D., M.S., soy health expert for the United Soybean Board. "Plus it contains vitamin E and essential omega-6 and omega-3 polyunsaturated fat, which can promote cardiovascular health." Try pairing edamame hummus with your favorite veggies for a nutrient boost, he adds.

Add Some Sweet

Baked sweet potatoes are heart smart because they are a super-food, packed with calcium, potassium, and vitamins A and C, Lieberman says. "They are virtually fat-free, low in sodium, are one of the most nutritious vegetables and a good source of the soluble fiber pectin known to lower LDL cholesterol (bad cholesterol)," she adds. "They even contain vitamin E. These vitamins, minerals and fiber are responsible for protecting the body against heart disease and stroke."

Easy Peasy

Want a snack with crunch? Borgmeyer recommends making your own treat with yellow and green split peas. "It's super easy with good fats and protein, great for the heart," she says. To make, soak one cup of dried split peas in three cups of water for 4.5 hours. In a large skillet, add a little olive oil, add peas and stir frequently. Cook five to 10 minutes until golden brown.

Indulge with Chocolate

Get your chocolate fix with Lieberman's chocolate tofu banana mousse. "Regular intake of soy protein in the form of tofu has been shown to lower LDL cholesterol, lower triglycerides and decrease the risk of blood clot formation," she says. To make, in a blender combine one banana, 12 ounces drained tofu, five tablespoons unsweetened cocoa powder, 1/4 cup maple syrup, three tablespoons almond or fat-free milk, and 1/4 teaspoon cinnamon.

Enjoy a Drink

Pair your heart-healthy snacks with a heart-healthy beverage such as red wine or green tea. "Red wine contains antioxidants resveratrol and catechins, which may help protect artery walls," Lieberman says. "Alcohol, in moderation, can also boost HDL, the 'good' cholesterol." Green tea may improve blood flow in the vessels, she adds. If opting for wine, Lieberman recommends checking with your physician if you are currently taking medications including aspirin.

How to Reduce Stress With Healthy Foods

Howtojetro.blogspot.com | How to Reduce Stress With Healthy Foods - Whether you're running late to work, moving to a new home or struggling to pay the bills, you feel it, that chemical reaction that causes your heart to race and muscles to tense. And when left untreated and poorly managed, stress wreaks havoc on your health. It makes you more susceptible to illnesses like the common cold, raises blood pressure and increases risk of diabetes and depression. You may already know that exercise and meditation are healthy ways to reduce stress, but nutrients in certain healthy foods may also help.

Ohmm With Dark Chocolate
Feeling stressed? Go ahead and eat a little dark chocolate. Resveratrol, an antioxidant found in the chocolate, stimulates the release of serotonin in the brain. This mood-altering chemical has been shown to make you feel relaxed and happy. The nutrients in dark chocolate also improves blood flow and lowers blood pressure. While this sweet treat offers a number of health benefits for the stressed, you don't want to over do it. One ounce of dark chocolate a day should be enough to help you cope. Lisa Cimperman, Academy of Nutrition and Dietetics spokesperson, also suggests non-alkalized dark chocolate that contains at least 70 percent cacao to get the most benefits.

Stress-busting Salmon
The omega-3s in salmon are not only good for your heart, but researchers say they may also help you better manage stress. The essential fatty acids found in salmon protect neurons from damage caused by stress, which is especially helpful to those dealing with chronic stress. For good health, aim to eat salmon, or other fatty fish such as tuna or sardines, twice a week. If you're not into fish, Cimperman suggests flaxseed or walnuts to get your omega-3s.

A Banana a Day
Low in calories and readily available, bananas make a good food to add to your stress-reducing diet. Vitamin B6 deficiency decreases serotonin production, according to naturopathic doctors Kathleen A. Head and Gregory S. Kelly. Making bananas a regular part of your diet repertoire keeps vitamin B6 levels and serotonin production up. Bananas are also rich in potassium, which is a nutrient that helps lower blood pressure.

Anti-Anxiety Swiss Chard
Cortisol is the primary hormone responsible for the stress response. It prepares the body for fight-or-flight reactions by flooding it with glucose for immediate energy. Chronic stress reduces magnesium in your body, and low levels increase your susceptibility to stress, compounding the effects, according to some researchers. If your stress is causing you to feel anxious, irritable and agitated, your body may be deficient in magnesium. With 150 milligrams per 1-cup cooked serving, Swiss chard can up your intake of magnesium, help balance cortisol levels and reduce anxiety.

Tea Time
Green and black tea contain the amino acid L-theanine. This amino acid increases dopamine and serotonin production. Like serotonin, dopamine is a feel-good chemical in the brain that promotes pleasure. So, even though a cup of green tea sometimes has more caffeine than a cup of coffee, the L-theanine can counteract the stimulant to promote feelings of joy and relaxation in some people.

Immune-Boosting Red Peppers
Crunchy and sweet, red peppers not only add color to a stir-fry or salad, but also boosts immune health and fights stress. A 1/2-cup serving of red peppers contains 158 milligrams of vitamin C, that’s more than a 6-ounce glass of orange juice. It also has more vitamin C than the Recommended Dietary Allowance (RDA) of 90 milligrams for men and 75 milligrams for women. According to Dr. Head and Dr. Kelly, upping your intake of vitamin C in amounts greater than the RDA helps lower cortisol levels, they recommend up to 1 gram a day. This is especially important for men who tend to have higher levels of cortisol than women.

Power-Up With Beans
The B vitamins are known to help extract energy from the food you eat, but they also play a major role in stress management. Niacin promotes sleep, pantothenic acid (vitamin B5) and thiamin regulate cortisol in stressful situations, and folate is necessary for the regeneration of neurons. Beans are not only a good source of B vitamins, but are also high in fiber, protein and iron. A 1/2-cup serving of any bean, including black beans, kidney beans or chickpeas, can help you get the Bs you need to work out the stress. Incorporate beans into soups, salads or whole-grain side dishes for added texture and flavor.

How to Use Essential Oils to Improve Family Health

Howtojetro.blogspot.com | How to Use Essential Oils to Improve Family Health - Essential oils have grown in popularity in recent years, and for good reason. Therapeutic-grade oils do more than smell great, they can play a part in healing and promoting health and well-being. Read on to discover 9 ways you could help to boost your home's health and mood.

Editor's note: Prior to usage, please consult with your health care practitioner regarding oils that you or your family will be ingesting or applying topically. Read all ingredients to ensure no one in your family is allergic, and try a patch test before administering full doses to the skin.

Aid Tummy Aches and Headaches
Peppermint oil is cooling and may help to relieve pain and soothe digestion. Since this therapeutic-grade oil is powerful and may cause skin irritation, it should be mixed with a carrier oil. Common carrier oils include sweet almond, apricot kernel oil, grapeseed, jojoba, avocado, coconut or olive.

Mix 1 teaspoon of peppermint oil with a carrier oil and apply 1 to 2 drops directly to the area in pain. When using for headaches, gently massage into the temples and sinuses, avoiding the eyes. For stomachaches, apply 1 to 2 drops on belly and smooth into skin.

Clean Water Bottles
Lemon oil can act as an antiviral and antiseptic, and it's known to taste great. Add 1 to 2 drops of oil to your family's water bottles and the funk may be significantly decreased. This is a particularly good trick for kids' school water bottles. The taste and power of those few drops will last a few bottle fillings. Grapefruit oil also works well.

Use as an Antiseptic
Purification is a home medicine cabinet staple for essential oil users, it is applied topically to cuts and "owies." It can help with small injuries like skinned knees and paper cuts, as well as on bigger injuries like deep cuts. The oil is a blend made up of citronella, lemongrass, rosemary, melaleuca, lavandin and myrtle and is considered to have antiseptic, antiviral, antibacterial, antifungal and sanitizing properties.

Help Soothe a Fever
Peppermint oil can help cool a fever. Stir 1 to 2 drops into warm water and sip, or mix a few drops with a carrier oil and apply to feet. Considered to be clarifying and stimulating, the smell is also soothing.

Aid in Sleeplessness, Bad Dreams and Anxiety
A good night's sleep is important for everyone. Unfortunately, many people have bouts of less-than-perfect sleep. Oils that are known to help promote sweet dreams are lavender and Peace & Calming, which is an oil blend of tangerine, ylang ylang, orange, patchouli and blue tansy. For nervousness and anxiety, try Valor, a blend of spruce, rosewood, blue tansy and frankincense. Rub 1 to 2 drops on chest or pillow, or use an oil diffuser.

Help Protect from Colds and Flu
During the winter months when colds are easily passed around, take extra immunity-strengthening measures. A regular application of Thieves oil blend may give your family the extra edge. A blend of clove, lemon, cinnamon bark, eucalyptus radiata and rosemary cineol, Thieves is considered antiviral and antibacterial, and can help protect the body from the onset of colds or flu. Simply apply 1 to 2 drops to the bottom of feet.

Help Heal Burns, Bruises, Cuts and Bug Bites
Lavender oil is often used to soothe skin issues, from sunburns to bee stings. Applied directly to the affected area, it may bring some quick relief while helping heal wounds faster. Panaway is also a notable pain reducer.

Soothe Respiratory Issues and Seasonal Allergies
Try RC and eucalyptus to soothe respiratory issues, including seasonal allergies. RC is a blend of eucalyptus, myrtle, peppermint, tsuga, cypress, pine, marjoram and lavender. To breathe with ease, massage onto the chest, place a few drops on the pillow at night or place in a room diffuser.

Relieve Tension
Taking a bath is a great way to unwind. Add 1 to 2 drops of your favorite soothing oil and let the aromatherapeutic qualities take hold. This can also be a great way to calm wound-up kids at bedtime, just add 2 to 3 drops of lavender or Peace & Calming right in the tub.

How to Increase Platelets Naturally

Howtojetro.blogspot.com | How to Increase Platelets Naturally - Low blood platelet is called thrombocytopenia and can result in excessive bleeding when injury occurs. Platelets are the tiny cells in your blood that function to take part in the clotting process. Each platelet contains granules that enhance the platelets' ability to stick to each other and the surface of a damaged blood vessel wall. An adequate number of platelets prevents hemorrhaging from a ruptured blood vessel. You can naturally increase your platelets to ensure the prevention of a leakage of red blood cells and lessen the chance of hemorrhage.

Things You'll Need

• Fresh fruits
• Green leafy vegetables
• Cod Liver or flax seed oil
• Tomatoes
• Berries
• Mushroom capsules
• Fresh garlic
• Vitamin & mineral capsules

Instructions
1. Avoid refined sugars, saturated fats, processed foods and grains and aerated (carbonated) beverages. These foods cause the platelets to fall.

2. Wash all raw foods thoroughly to remove any parasites or viruses that could result in lowering your platelet counts.

3. Strengthen your immune system using cod liver oil or flax seed oils. These oils will also reduce inflammation, improve your circulation and increase your ratio of high-density lipoprotein to low-density lipoprotein levels.

4. Consume many healthy natural foods such as organic foods, fruits and vegetables. This helps to stimulate your internal mechanism, which increases your platelet count. Eat many tomatoes and berries, which are loaded with vitamins and minerals with strong anti-oxidant properties that help you to increase your platelets. Add many green leafy vegetables to your daily diet. They tend to increase the hemoglobin level of blood, tackling the underlying cause of low levels of platelets.

5. Take a supplement capsule of mushroom extract (not mushrooms). Look for a capsule that has the extract of shiatake, maritake and other mushroom varieties that help to balance out the immune system.

6. Stay away from dairy products, alcohol and food additives in your diet.

7. Add plenty of fresh garlic and supplement your diet with vitamins and minerals such as Coenzyme Q10; selenium; zinc; melatonin; vitamins A, B, D and E; Omega-3; and iron supplements. These will enhance your immunity and ability to fight diseases.

Tips & Warnings

• Be sure to check with your doctor for the specific advice regarding the foods and supplements to increase platelets.

How to Know And Solve The Signs & Symptoms of Low Red Blood Count

Howtojetro.blogspot.com | How to Know And Solve The Signs & Symptoms of Low Red Blood Count - Anemia is a common condition that refers to a deficiency of red blood cells. Red blood cells help transport oxygen from your lungs to the rest of your body. If you have anemia, your organs and tissues are not receiving enough oxygen, which can impair their function. Anemia can be diagnosed with a blood test. According to the United States Department of Health and Human Services, more than 3 million people in the United States suffer from anemia.

1. Fatigue or Weakness
Fatigue and weakness represent very common symptoms of anemia. This occurs because the organs and tissues do not receive enough oxygen. However, since there are many causes of fatigue, people who feel fatigued or weak should not simply assume they have anemia.

2. Dizziness
Dizziness is another symptom of anemia. The dizziness can occur when the brain does not receive enough oxygen.

3. Paleness
Very pale skin or pale nail beds may also signal anemia. Paleness occurs because of a lack of hemoglobin, a protein in red blood cells.

4. Shortness of Breath
People suffering from anemia may also experience shortness of breath. Shortness of breath can occur when your tissues and organs do not receive enough oxygen.

5. Low Body Temperature
People with anemia often have a low body temperature. If you have anemia, you may feel cold or experience numb or cold hands and feet. This occurs because your extremities do not receive enough oxygen.

6. Chest Pain
People with anemia may also suffer from chest pain. This occurs when parts of the heart do not receive an adequate amount of oxygen.

7. Headache
Headache represents another symptom of anemia. Headaches can occur when the brain does not receive enough oxygen.

8. Cognitive Difficulties
People suffering from anemia may have trouble thinking or concentrating, and may be irritable. Their performance at work or school may decline. This can occur because the brain does not receive enough oxygen, or may be caused by one of the other symptoms of anemia.

Red blood cells are the most common component of the four that make up the blood in your body. A low red blood cell count most commonly indicates anemia. Symptoms include fatigue, feeling weak, pale skin, chest pain, dizziness and an increase in heart rate. However, if you don't have a condition causing your low count, you may simply lack iron in your diet. To increase your red blood cell count, you must therefore consume more iron-rich foods, as well as adopt a better diet overall.

Instructions
1. Incorporate plenty of fruits and vegetables into your diet. Remember the food pyramid; after carbohydrates, fruits and vegetables are the most important part of your diet. To make sure that you're getting the most out of your diet, aim for at least two colors of fruits and vegetables (e.g., a red fruit and a purple fruit) and have at least five servings a day.

2. Choose lean protein over fatty meats. While you might sacrifice some natural flavor, you will have a healthier meal overall. Remember, whatever flavor gets sacrificed here can easily be supplemented with spices.

3. Consume foods that are rich in iron. These include dried fruits, oysters, dark red meat, whole grains and tuna. Your body can more easily absorb iron from these foods than it can from fruits and vegetables, although the latter two still offer a good amount.

Tips & Warnings

• Take an iron supplement if necessary.
• Do not take an iron supplement if you are not deficient in iron; excess iron has adverse effects on your body.

How to Weight Loss? Try This 5 Breathing Techniques!

Howtojetro.blogspot.com | How to Weight Loss? Try This 5 Breathing Techniques! - When it comes to losing weight and boosting our metabolism, we tend to focus on fad diets and supplements rather than thinking about our breath. Surprisingly, the breath plays a major role in fat loss and metabolism.

"Taking 15 minutes a day to just breathe a little deeper could help aid in weight loss."

Fat is made up of oxygen, carbon, and hydrogen. When oxygen makes its way to the fat molecules, it breaks them down into carbon dioxide and water. The blood filters out the carbon dioxide and gives it to the lungs to be exhaled. Oxygen also thins the blood, which lowers your blood pressure and speeds up metabolism. That’s a pretty cool perk for something the body does on its own.

Add some conscious breathing to your daily routine with one of these five methods. Here we go....

Method 1: Deep Breathing For Relaxation
1. Exhale all the air from your lungs.
2. Inhale slowly through the nose for six counts.
3. Hold at the top of your inhale for six counts.
4. Exhale slowly for six counts.
5. Check your posture. Are you slouching with your exhale? If you’re slouching, readjust your position to ensure a straight spine and repeat steps 2 through 5.

Do this 10 times each evening or when you start to feel stressed or overwhelmed. You can do the exercise lying down, sitting up or standing.

Method 2: Deep Breathing For Energy
1. Exhale all the air from your lungs.
2. Inhale slowly through the nose for six counts. When you feel like your lungs are completely filled, take one more sip of air.
3. Hold your breath for eight counts. Work toward eventually holding it for 12 counts.
4. Exhale through the mouth for eight counts. Do not release all the air at once. Try pursing your lips to release air more slowly. When you feel like you have no more air in your lungs, exhale one breath more.
5. Hold your breath again for 8 counts, keeping your ribcage and abdomen tight and contracted. If you can’t hold your breath for eight counts without feeling overwhelmed, hold your breath for less time and try to work toward eight counts.

Repeat these steps 10 times in the morning and anytime during the day for a burst of energy. You can do this exercise sitting or standing.

Method 3: Alternate Nostril Breathing for Cleansing
1. Sit up straight and place your left hand comfortably on your left knee.
2. Place the tip of your right index finger and middle finger on the space between your eyebrows. Place your right thumb on your right nostril. Position your right ring finger near your left nostril.
3. Press your thumb down on your right nostril and exhale through the left nostril until there’s no more air in your lungs. Breathe in deeply through your left nostril.
4. Release the pressure on your right nostril, press down with your ring finger on your left nostril, and exhale through your right nostril until there’s no more air in your lungs.
5. Release the pressure on your left nostril, and breathe in through your right nostril.
6. Repeat steps 3 through 5.

Remain in a comfortable seat position and repeat this sequence five to seven times.

Method 4: The Breath of Fire For Metabolism
1. Sit up very straight and place your fists on your core center. This will encourage you to keep your core contracted.
2. Exhale all the air from your lungs.
3. Inhale slowly through the nose for six counts.
4. Purse your lips and make short, powerful exhalations. Do not inhale in between exhalations. The force of the exhalations will naturally bring air back into your lungs. Exhale 50 to 100 times, gradually increasing the number of exhales.
5. On the last exhale, force all of the air from your lungs and hold for one count.
6. Relax and breathe normally.

Do this sitting on your knees or in a comfortable seated position.

Method 5: Vacuum Breathing For Toning the Core
1. Place your knees and hands on the ground.
2. Exhale all the air from your lungs while sucking your belly in.
3. Hold your breath and expand your lungs without an inhaling. Try to pull your stomach to your spine.
4. Hold this position for 10 seconds.
5. Release your breath slowly and repeat.

Remember! Do this for five minutes each day.

How to Boost Immunity With This 8 Super Foods

Howtojetro.blogspot.com | How to Boost Immunity With This 8 Super Foods - A super food contains a variety of disease-fighting nutrients, is readily available, economical and delicious without the need for salty seasoning or added fat, says Pittsburgh sports dietitian and Academy of Nutrition and Dietetics spokesperson Heather Mangieri. Immunity-boosting super foods provide the nutrients your body needs to not only fend off viruses and infection, but also help your body fight against immune-related illnesses such as arthritis. They can even help prevent certain types of cancer, according to the Academy of Nutrition and Dietetics. We all want to do everything we can to protect ourselves from getting sick, especially when cold and flu season rolls around. Here are eight super foods you can incorporate into your diet that will give your immune system a boost.

1. Sweet Potato
Sweet potatoes make the perfect super food. As one of the best food sources of vitamin A, meeting 561 percent of the daily value in one potato, the sweet potato has some serious immune-boosting powers. Vitamin A supports immune health by keeping your natural barrier to germs healthy and strong, your skin and mucous membranes in your digestive tract and lungs. Get the nutritional benefits for good health in one whole sweet potato and enjoy it baked, mashed or cubed and sautéed with onions for a tasty hash.

2. Greek Yogurt
Greek yogurt is a thick and creamy fermented snack food loaded with friendly bacteria known as probiotics. These microorganisms improve your body's ability to fight off infection, reduce inflammation and decrease the growth of harmful bacteria in your gut. The benefits aren't limited to just Greek yogurt, but are found in any yogurt with "live and active cultures" written on the label. Including one 4-ounce to 6-ounce serving of Greek yogurt a day not only fills your gut with bacteria that enhances immunity, but also helps you meet your daily calcium, vitamin D, potassium and protein needs.

3. Green Tea
Rich in the potent antioxidants polyphenols, green tea may lower your risk for a number of different types of cancer, including lung, colon, stomach and pancreatic. According to a review article published in "Chinese Medicine," the polyphenols in green tea may also help fight off Helicobacter pylori – the bacteria that causes stomach ulcers. While green tea offers a number of immune-promoting benefits, it is a source of caffeine and drinking too much may affect iron bioavailability. One to two cups of green tea a day gets you the benefits without the ill effects.

4. Garlic
As a super food, garlic not only adds flavor to your favorite dishes without the need for fat or salt, but also the bioactive chemical called allicin. This chemical is believed to have antibacterial activity that may help you fight off infections caused by Salmonella, Escherichia coli and Staphylococcus aureus. Getting more garlic in your diet may also help you fight off the common cold, although the National Institute of Health says more research is necessary before recommendations can be made. For immune health, one clove of raw, crushed garlic a day should do it.

5. Mushrooms
Mushrooms are low in calories and rich in a number of health-promoting nutrients including B vitamins, selenium, potassium and vitamin D. But it's a component called beta-glucan in mushrooms that helps bolster your immune system and may also protect against cancer, as well as slow tumor growth. Shiitake, oyster and split gill mushrooms are the best sources of beta-glucan. Consume 1 ounce, cooked or raw, a day to improve your nutrient intake.

6. Oysters
Your body needs zinc to make infection-fighting blood cells called T-lymphocytes. Not getting enough zinc in your diet may impact your body's ability to fight off infection, including respiratory illnesses such as pneumonia. Three ounces of cooked oysters contains 74 milligrams of zinc, meeting 493 percent of the daily value. If you're not a fan of oysters, Alaskan king crab, lean hamburger or fortified whole-grain breakfast cereal may also help you get more zinc.

7. Honey
Honey has been used for medicinal purposes since ancient times. Honey's high sugar content, acidity and array of phytochemicals are believed to be the components that help fight off bacteria such as E. coli and Staph aureus. It is also used topically to repair wounds, and when ingested, may help repair gastric ulcers and reduce inflammation. You need 1 to 5 tablespoons of raw (unpasteurized) honey a day to get the medicinal benefits. Use it in place of other sweeteners in baked goods, hot cereal and tea to get your daily fix for health. (Children under one year old and those with weak immune systems should not consume raw honey.)

8. Blueberries
Blueberries pack powerful immune-boosting punch. Blueberries are low in calories, high in fiber and a good source of vitamin C and manganese. They are also rich in polyphenols, which in addition to being powerful antioxidants, also have anti-inflammatory properties. Additionally, researchers have isolated a compound in blueberries called pterostilbene, which in combination with vitamin D increases the expression of the cathelicidin antimicrobial peptide, or CAMP gene, that is involved in immune function. One cup of blueberries can help up your nutrient intake for immune health.