5 Reasons Youu2019re Bloated All the Time
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Gas and bloating can be an unpleasant topic for most of us but did you know that an average person passes gas around 12 to 25 times per day? In addition to this, 30 percent of Americans experience bloating. In fact, not bloating or having a flat stomach for 24 hours is not normal. The food you eat and drink require a certain amount of space in your stomach and intestines, making expansion or bloating inevitable. Therefore, bloating isn’t necessarily a cause for concern unless you’re bloated to the point of not fitting into your pants. In that case, keep reading for some of the most common culprits:1. Certain types of sugarsIt’s usually within an hour of lunch when your belly swells, compelling you to unbutton your pants or stick to sweatpants. It remains this way for a day and your stomach recoils to its original shape the next morning. Some supporters of low carb dieting explain that reducing their carb intake helped improve their bloating problem.To determine whether carbs are the cause in your case, try eliminating certain sugars, sugar alcohols, resistant starches such as those found in beans and dietary fiber.2. ConstipationAbdominal pain, a distending rock solid belly and discomfort often subsides when a person poops. If this sounds like you, chances are the cause for your belly bloat is constipation.This mainly occurs because intestinal gas normally gets trapped between slowly moving feces, making bloating more likely. To fix this, you simply need to drink more water and increase your fiber intake. However, make sure you increase your fiber intake gradually as too much, too soon can also trigger bloating. Pay special attention to insoluble fiber sources such as fruits and vegetables with skins, bran and seeds to help improve your bowel movements versus soluble sources (often the processed kinds) such as cereals and high-fiber snack foods.3. Acid RefluxIf you feel uncomfortable in your upper belly area after eating, experience bloating, feel nauseous even after a normal meal or burp excessively for an hour or so, chances are you have acid reflux or indigestion. Bloating becomes bad when you chow down on a big salad on an empty stomach because you’re dumping fiber into an acidic stomach. This is likely to result in some unpleasant symptoms.If you’re having a meal on an empty stomach, try to have a smaller, low fat meal with a glass of water. You can also try carbonated water to ease symptoms of indigestion.4. OvereatingThis is perhaps the most common cause of stomach discomfort and bloating. Try having smaller portions evenly spaced out throughout the day.5. Fatty, processed food.This can make you feel uncomfortably full as fat takes longer to digest than protein or carbs. Limit your fat intake and try baking instead of frying most of the time....

Anti aging Facial Exercises
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Your face and scalp consist of 10 muscle groups that are attached to bone as well as your skin – unlike other parts of your body. This factor allows us to make millions of facial expressions, which overtime can contribute to fine lines and wrinkles as we age. However, the good news is you can work these muscles in your face to tighten and tone them to make your skin appear much firmer and youthful.1. Facial YogaFacial yoga is a great routine to sculpt the muscles of your face and neck by increasing blood circulation and releasing tension in your facial muscles. It is especially beneficial in preventing smile lines and also in toning the cheek muscles.Start by standing straight but relaxed and inhaling deeply through your mouth. Trap the air in your mouth and extend your cheeks, as if you’re blowing into a trumpet. Hold for one minute and then slowly exhale via your nose. Repeat 5 times several times a day for best results.2. NeckThe front of the neck holds a muscle called the platysma. As we age, this muscle and the skin overlying it becomes loose and begins to sag. Performing a neck exercise can help tone your platysma, giving you a tighter neck and jawline. Start by sitting or standing straight and turning your head so that you’re looking at the ceiling. Keep still and press your tongue to your palate (the roof of your mouth). You should feel a slight strain in the muscles at the front of your neck. Keep pressing your palate with your tongue and bring your chin to your neck. You should feel the platsyma and your chin muscles contracting.3. CheeksAge can cause your cheek muscles to sag as well. To prevent this, stand in front of a mirror to ensure you perform this exercise right. Do your biggest smile with your lips closed and the corners of your mouths almost touching your ears. Allow your cheek muscles to move up by wrinkling your nose and hold for 5 seconds. Repeat 10 times every day to tighten facial muscles.4. ForeheadStarting to see signs of folds on your forehead already? Try doing this exercise. Place both of your index fighter right below the eyebrow, above each of your eyes. Lift your eyebrows as high as possible while pulling down the skin under it at the same time with your index fingers. Repeat 10 times every day to prevent lines on your forehead....

6 SIMPLE WAYS TO ELIMINATE TOXINS
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We are exposed to toxins from food, water and even air all the time. Fortunately, our body has an efficient detoxification system that functions all day, every day, which is composed of the liver, skin, gut, lungs and kidneys. Our main filtration system is the liver which has two major processes. Phase 1 produces toxic free radicals, which are later taken care of by phase 2, which annihilates them. However, if phase 2 slows down, there’s a high risk of a toxic buildup. To prevent these from happening, follow the given strategies:1. Drink TeaDrink tea and make it a routine habit. Once in the morning, another in the afternoon and third during sunset. You can have more, of course. Tea possesses antioxidants that fight free radicals and certain tea blends also contain herbs that promote further liver detoxification. Some great examples include teas containing burdock, dandelion root, milk thistle and peppermint. Green tea, black tea, white tea 2. Drink Plenty of WaterWater doesn’t only hydrate the body but it also helps flush toxins out of it. Drinking at least 8 glasses per day and more if you are involved in jobs requiring strenuous activity such as construction work, if you’re an athlete or regular gym goer or if you live in a hot area.3. ExerciseSweating is a great way to release toxins from your skin. Although a sauna visit is a great idea, exercising every day is even better. There are several ways exercise can help detoxify you. It can help you burn fat, which carries toxic chemicals. It increases blood and lymph circulation to remove metabolic waste and toxic waste from cells. Additionally, it helps you release toxins via sweat. Performing crunches can help tummy muscles and massage the colon, helping you remove fecal matter or solid waste more effectively.4. Use Natural Cleaning ProductsMost cleaning products consist of a byproduct called dioxin, which is a harmful chemical that may disrupt your endocrine system and immune system. It can also increase your risk of cancer and tamper with your liver detoxification. Minimize harsh, chemical-based detergents, toothpastes and skin products and use natural ingredients such as lemon juice, baking soda and apple cider vinegar for household cleaning and even personal care.5. Reduce Canned FoodsCanned foods contain BPA, a pollutant that can stimulate free radical production in the body and exhaust antioxidant reserves, increasing your risk of chronic disease.6. De-stressStress, if excessive, can be detrimental to the human mind and body. It has been scientifically proven that stress promotes risk of various problems such as weight gain, high blood sugar, hypertension, IBS, liver problems and heart disease. Work on improving your stress immediately with relaxation techniques such as yoga and meditation. Make sure that you get at least 7 hours of shut-eye every day as well....

4 Ways to Trick Yourself into Feeling Full
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Majority of the food industry ensures consumers achieve low levels of satiety from their food. This helps increase sales. Satiety is the measure of how long it takes for you to be hungry again. Weight loss experts always recommend foods that produce high levels of satiety however; most packaged foods do the complete opposite. To take control of your eating habits, try the following methods to ensure you’re satisfied and fuller for longer.1. Have More FiberFiber is an indigestible nutrient that absorbs water from the body and your food and transports it to your intestines. This gives you a great level of satiation following a fiber-rich meal. One study showed that adding 6 grams of soluble fiber, such as from ground flaxseed to yogurt shows the same satiating power as a snack that would have an additional 260 calories. Experts recommend consuming 25 to 35 grams of fiber every day. High-carb foods on the other hand, such as buns, rolls, chips, cookies, donuts and sodas are satiety killers because they increase hunger levels after a meal.2. Pack On More ProteinProtein, the muscle building fuel, is also a great satiation booster. This is mainly because it leads to an interaction between the peptides created from the protein and the brain, increasing levels of satisfaction. Aim for 20 to 40 grams of protein per day from red meat, poultry, fish, eggs, dairy, legumes and whey protein.3. Suck on Ice CubesAs bizarre as this may sound, sucking on an ice cube triggers the brain to feel that you’re actually eating something, activating feelings of fullness. Another benefit of ice cubes is that they are calorie-free and they melt into water, which can further help you feel full. To boost ice cube’s health benefits, add flavorings such as berries, oranges or mint. Alternatively, you can make sugar-free popsicles with freshly made fruit juice. People with sensitive teeth or braces may have to be careful with this trick.4. Don’t RushThoroughly chewing your food increases oro-sensory factors, which send signals to the brain and help increase satiety. Studies show that people who spend more time chewing their food are likely to eat much less by the end of the meal. Furthermore, whenever in doubt, have the food whole instead of processed. For example, a whole fruit is far more satiating than a fruit juice, even if the latter is home made because of the chewing action required with the former....

Our 4 Favorite Constipation Remedies
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There isn’t a standard for regular bowel movements as it is different from one person to the next. However, despite the number of times you do your #2, the symptoms of constipation are usually the same for anyone. Therefore, if you aren’t pooping every day, your bowel movements are slow or painful or if your stools are dry, you most probably have constipation. Fortunately, constipation isn’t a huge cause for concern and you can improve it with simple home remedies using ingredients in your pantry.Note: See a doctor if you experience abdominal pain, unexpected weight loss or bloody stools with constipation.1. Stock up on lemonsThe citric acid in lemon juice stimulates the digestive tract and helps flush out toxins and undigested matter fro the body. Having lemon water is also linked to a plethora of other benefits including clearer skin and more energy. To improve the taste of the concoction, try adding a teaspoon of honey. Some research also shows that honey may work as a mild laxative. One tried and tested trick is to have a tall glass of warm water mixed with lemon juice and honey first thing every morning.2. CoffeeCoffee contains caffeine which stimulates your digestive tract naturally. Most of us have probably had the urge to use the bathroom after a cup of Joe. Do not go over 2 to 3 cups a day as too much caffeine can mess with your energy levels and can make you feel sick. Note that coffee is also a diuretic, which means you’ll urinate a lot more after drinking it. Too much coffee may therefore, dehydrate your body by drawing water away from your colon and the forming stools.3. Load up on fiberGoing natural with your foods is one of the best ways of relieving constipation as most plant-based foods are packed with fiber that leaves your body undigested in your stool. Our bodies are naturally more accustomed to processing fruits, vegetables, grains, other plant-based foods and animal protein versus artificial, chemical and sugar-laden foods. Fiber acts as a sponge as it draws water from its surrounding, making the stools softer and bulkier. This makes it easier to pass the stools. Additionally, you should drink plenty of water to facilitate this action. Some great sources of fiber include beans, whole grains, oats, apricots, apples, plums, broccoli, green leafy vegetables and sweet potato.4. ProbioticsProbiotics are good bacteria that promote digestion and are found in your intestines. Examples of good bacteria in your gut include Lactobacillus, Sacchromyces boulardi and Bifidobacterium. Probiotics are also found in probiotic-enriched yogurt, fermented foods and in supplement form....

4 Lower Belly Exercises to Kill that Belly Pooch
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A flatter midsection may ease away your swimsuit concerns however, a stronger core has a myriad of health benefits beyond the aesthetics. Not only does a stronger core provide more stability to your body and make your workouts more effective, it also protects against numerous health conditions linked to belly fat. Looking for ways to get rid of that stubborn belly pooch? Keep reading.1. Scissor KicksThis exercise may look simple but it burns after just a few reps. Lie down on your back with your hands behind your head and lift your head and shoulders off your matt. Do not pull on your neck – keep your elbows wide. With your abdominal muscles, lift your legs off the ground in a straight line (the lower they are, the better the results!) and scissor kick, crossing one foot over the other and alternating. Keep alternating without pushing your chin forward or straining your neck. Perform 25 reps, stop for 5 seconds and perform 2 more sets.2. Jack KnivesLie down on your back with feet together and legs extended. Place your arms overhead and inhale. As you exhale, suck in your abs, squeezing them and raise your right arm and left leg causing a contact between hand and foot or ankle. Lower to starting position while inhaling and repeat for 15 seconds. Switch sides immediately and repeat with opposite side for 15 more seconds.3. Leg RaisesLie down on your mat and place your hands under your tailbone to stabilize your back. Tighten your core and lift your legs using your abdominals until they are perpendicular to the ground. Keep your toes pointed and legs straight. If you are unable to keep them straight, it is still okay to perform this exercise with your knees bent. Slowly lower the legs back to the ground using your ab muscles. Do not drop your legs haphazardly as this will make the exercise ineffective. Avoid this exercise if it causes pain in the lower back. However, you can expect soreness in your lower belly, which is a good thing!4. Roll UpsLie down on your back, stretching your arms and legs so that you form a straight line with your body. Inhale deeply and bring your arms overhead. Begin to curl your body off the mat, starting from the shoulders, vertebrae by vertebrae. The slower you do this move, mimicking a curling motion rather than going just straight up, the more effective the exercise will be. Exhale when your upper body forms a right angle with your legs and continue rolling forward so that you can reach your toes. Inhale and return to starting position, again very slowly. Repeat 10 times....

Exercises to Tone your Arms Without Equipment
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If you want to enjoy your reflection, flexing your arms, we have good news for you. You don’t need a gym membership for super toned arms. The following exercises are super challenging and do not require any equipment.1. Diamond pushupsThe back of your arms will burn with this pushup variation because it works the triceps like no other workout. The exercise looks simple but it’s pretty challenging so you may have to start on your knees if it’s your first time doing a pushup.Start in plant position with hands under your shoulders. Keep your back straight and butt tucked in. If you aren’t doing this exercise on your knees, separate your feet shoulder-width apart for increased balance. Now, place your hands on the mat under your sternum making sure that the tips of your thumbs and index fingers are touching each other, forming a rough diamond or triangle shape. Lower your chest toward the mat by bending your elbows to the sides. Exhale and lift yourself back up, straightening your arms. This makes one rep. Repeat 10-20 times. If your arms are giving in, get on your knees but don’t stop!2. Chair dipsSit on the edge of a sturdy chair with your hands at the edge of the seat. Keep your legs extended and fingers facing forward. Flex your feet. Lift yourself off the chair using your arms. Bend the elbows and lower your body until your upper arms are parallel to the ground and your hips are under your shoulders. Push with your hands to rise back to starting position. Repeat 12 times.3. Pushup rotationsTo challenge your entire body with just a pushup, we recommend adding a twist – literally!Get into plank position with your feet aligned with your hips. Keep your back straight and tummy tight. Lower your body to the mat, push with your arms and return to plank position. Now twist your body to the left, allowing your left arm to reach the ceiling without moving your hip up or down. Bring your hand back to the mat. This is one rep. Repeat by doing a pushup, but this time, twist to the right and reach the ceiling with your right hand. Perform 10 reps on each side.4. Grab and goGet into tabletop position with your face up, knees bent, hips lifted and hands under shoulders, fingers forward. Lower your body by bending your elbows and then straighten your arms. Grab your left foot with your right hand and return to tabletop position. Repeat with opposite hand and opposite foot. Keep alternating sides for 30 seconds. Rest for 10 seconds and repeat....

Top Foods for Fiber
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Dietary fiber is a vital nutrient your body needs for the proper functioning of the digestive tract and to help you feel full. Lack of fiber in your diet leads to overeating, high cholesterol and blood sugar levels, constipation and hemorrhoids. Whether you want to treat your constipation or lose a few pounds, including the following high-fiber foods will help:BranThe simplest way to increase your fiber intake is to load up on some bran. Oat bran is a rich source of soluble fiber (12 grams per ounce), which helps in lowering blood sugar and cholesterol levels. On the other hand corn (22 grams per ounce), wheat( 12 grams per ounce) and rice (6 grams per ounce) bran are dense in insoluble fiber. Insoluble fiber is great for helping you feel full, for weight loss and for constipation. You can get your daily bran intake by sprinkling them on your favorite hot cereals, pancakes and muffins or get them via high-fiber cereals.Lentils (daal)With 15.6 grams of fiber per cup when cooked, lentils are the best examples of healthy being incredibly delicious. Not only do they make a filling dish, they’re also loaded with protein and minerals. Lentils are more versatile compared to other legumes and they have a shorter cooking time.Black BeansBlack beans can be thrown into salads, rice dishes and mixed together with other high-fiber ingredients such as sweet potato and peppers to create a heart-healthy and filling meal. With 15 grams of fiber per cup, cooked, black beans are also packed with protein and complex carbohydrates.ArtichokesWe love our artichokes roasted with other vegetables to maximize our fiber and mineral intake but you can have this amazing vegetable any way you want and reap its benefits. We can’t understand why they’re so underrated given their high fiber content (10.3 grams for a medium artichoke) but we will definitely recommend this vegetable for any veggie and non veggie lover as it’s incredibly versatile and can be prepared in many ways.AvocadosWe’ve been going avo-crazy recently – who can blame us? They taste great on whole grain toast and in chicken salads. With 10.5 grams of fiber per cup of sliced avocado, there’s no further explanation needed on why avocados can create a filling breakfast. Other important nutrients in avocados include omega-3 fatty acids, folate, vitamin B6, vitamin C, vitamin E, vitamin K and potassium. Sure, avocados are high on calories due to their fat content but they’re rich in good fats, which makes them excellent for heart health.RaspberriesLooking for a quick fix for your sugar cravings? Try having a cup of raspberries for 8 grams of fiber, a ton of antioxidants and minerals. You can even use raspberries to prepare a breakfast or dessert with coconut, Greek yogurt or oatmeal.FigsFigs are different from other fiber sources because they have a balanced amount of soluble and insoluble fiber. One cup of dried figs will give you 14.6 grams of total fiber along with potassium, copper, manganese, pantothenic acid and vitamin B6. Figs are also great for lowering blood pressure and for preventing macular degeneration....

4 Exercises That Will Destroy That Muffin Top
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Previously considered a tasty treat, the muffin top is now one of the most dreaded aspects of the body and women want them gone asap. Unfortunately, crunches aren’t working for you but this is mainly because the muffin top is primarily fat but muscles such as the abs, glutes and lower back are attached underneath, making crunches ineffective in getting rid of them. However, working all of these muscles can help cinch your waistline and shrink that muffin top. The following are some hardcore exercises that will kill that muffin top, left and right.1. Dumbbell squat to shoulder press rotationHolding a pair of dumbbells with each hand by your side, bend into a squat as if you’re sitting on a chair. Push your hips back and keep your abs tight and back straight. When you’re returning to standing position, push the dumbbells overhead while twisting your torso to the right. You should feel your obliques working. Make this one seamless movement by lowering the dumbbells and going back to squat position. Repeat with left side. Perform 6 reps on each side.2. Lunge to overhead pressHold dumbbells in each hand at shoulder height and get into a lunge position. Bend your right knee to a right angle in front of your body, making sure your knee does not go beyond the plane of your toes. Keep the left leg extended behind you with the left knee slightly bent. Keep your neck and beck neutral. As you return to standing position, tighten your core and press the dumbbells overhead. Bend your knees again to return to lunging position and lower the dumbbells to shoulder height. Perform 6 reps on one side and repeat on the other side. To make this exercise more challenging, perform walking lunges while keeping other movements the same.3. Weighted Russian twistThis is definitely one of our favorites when it comes to killing the obliques. Sit on a mat with knees slightly bend and heels on the floor. Hold a heavy weight (5 to 10 pound) dumbbell, kettlebell or medicine ball in front of your chest and lean back, engaging your abs. The lower you lean back, the harder this exercise will be. Twist right and touch the weight to the floor and then twist left, touching the weight to the floor again. This is one rep. Perform 15 to 20 reps.4. Scorpion twistLie face down with your legs extended, your arms out and your palms touching the mat. Swing your right foot back bending the knee over your body and placing your foot as close as possible to your left hand. This should be one big motion done smoothly. Return to start and repeat on the other side. Perform 10 reps per side....

Dont Drink Your Calories
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Liquid calories slide so easily in your daily routine, that it is almost impossible to avoid them. If you are one of those people who wonder why they are not losing weight even though they have been exercising and eating properly, the answer might be in your beverages. To justify this further, researchers evaluated the data from the National Health and Nutrition Examination Survey in 2004, to see how many calories Americans drink. They specifically looked at “sugar-sweetened beverages” which includes,1. “Low-calorie” drinks2. Sweetened teas3. Fruit drinks and juices4. Sweet coffee-bar drinks (such as Cappuccinos and Hot Chocolate)5. Rice and soy milks6. Sports drinksThe results of their studies highlighted that 63% of Americans had one or more of these beverages on any given day, and total calories per day from sweetened drinks has gone up in the last 20 years by 29% to over 200 calories per day. This does not include alcohol which in the survey accounted for another 99 calories per day.Most of these drinks have become a part of our daily routines and we don’t even realize how many empty calories we intake which are not actually good for health. It’s time to make a move and decide to eat rather than drinking up the calories. Here are some tips which will prove helpful for you to make smarter moves:-a) Log your drinksDon’t forget to log your morning juice and office time coffees in your digital trackers to keep a check on the calories intake. Keep a check on the total empty calories you had throughout the week along with the extra sugar intake to see why your weight loss efforts are not showing any results.b) Drink waterAnother reason, you might be consuming empty calories in drinks is because you are thirsty. It is adviced to have a minimum of 3 liters of water everyday. Also, you must make sure that you start and end up your day with a glass of water. Also be smart and always keep a water bottle on your office desk which will help in replacing mindlessly drinking calories with mindlessly drinking water.c) Have water after wineIf you are going out for drinks with friends, try drinking a glass of water for every cocktail or glass of wine. You’ll surely end up drinking half the calories you normally would and you’ll wake up feeling a lot better the next morning, too!d) Brew some teaBe it green, black, white or red just brew it and have it. Not only is it flavorful but it is healthy as well as easy to make. You can drink it cold, hot, or anything in-between and it’s tasty morning, noon, and night.SMART SWAPS TO KEEP EMPTY CALORIES AT BAYDon’t ruin your diet with empty calories from sugary drinks. Here are some ideas for drinks that are diet and health friendly:1. Drink a 12 oz diet soda instead of regular soda and save more than 100 calories.2. Have a cup of skim milk instead of a cup of whole milk to save around 65 calories.3. Want to have a hot chocolate? Add a sugar-free packet to your 2% milk, rather than sugar to save 60 calories.4. Say no to the whipped cream on any coffee or beverage to save your 50 calories.5. Swap a small chocolate milkshake for an 8 oz carton of chocolate milk to save 75 calories.6. To avoid the intake sugar and save 15 calories per tsp go for black or green tea.7. Love alcohol? Choose light beer over dark beer to have 50 calories lesser.8. Tried soymilk? Replace 1 cup of whole milk with a 1 cup of vanilla soy milk to save 50 calories.9. Rather than going for packed/commercial smoothies make yourself one to save about 100 calories.10. In the mood for some fruit juice? Rather than having it pure dilute it 50% with water to save yourself around 50 calories. You can also opt for V-8 juices, which is even better as you can save more than 60 calories/drink.So next time when you are in the mood to grab your favorite drink don’t forget to evaluate the harm it can make to your body and also look for a healthier version to curb the cravings!...

Easy Ways to Sneak Protein Into Every Meal
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People have high likelihood to opt for protein powder in order to get the desired amounts of protein in their daily nutrition. Though it is a great option to get the energy boost, but it is not the only way to squeeze in protein in your meals. There are some simple hacks in daily life using which you can get the desired protein without any supplements. Keep reading to know them now –1. Snack on roasted chickpeas instead of crackers or chipsSay no to crackers and chips and go for chickpeas instead. Pop these in the oven and add whatever spices you’d like, from wasabi to rosemary. You’ll get about 15 grams of protein per half cup. Isn’t it amazing?2. Don’t forget canned salmon & tunaFor a super quick lunch, pop the can and top a salad with some fish, which can pack up to 17 grams of protein per serving. Along with this, it’s super portable!3. Use cottage cheese as an ingredient instead of a snackCottage cheese is a great option to sneak some high protein your meals. There are many recipes in which you can replace the main ingredient with cottage cheese to get the protein boost. There is around 15g protein in 1 cup non-fat cottage cheese.4. Eat 1/2 an avocado every dayIt is recommended that eating 1/2 an avocado every day, especially if you use it to replace unhealthier foods is a great option to increase protein intake. One avocado packs in 4 grams of protein, which might not sound like much, but the fruit contains all nine essential amino acids. Use it instead of butter on toast, or bake an egg in it for even more protein.5. There’s more to chicken breastAn unseasoned chicken breast is not the only for meat lovers to get protein. When it comes to lean meats, turkey breast, pork, fish, and even beef (lean cuts like top round, sirloin, and flank steak) are also highly packed with a protein punch.6. Switch to Greek YogurtGreek yogurt is strained during the manufacturing process to remove more liquid than normal yogurt, making it denser and more protein-packed. One single container of Fage 2% yogurt has 20 grams of protein. Can you believe it – 20 grams!7. Its time for nuts & seedsNot only the nuts taste great, but they have tons of protein naturally. Sprinkle pumpkin seeds or sunflower seeds on salads, or toast them in your favorite granola recipe. Other high-protein choices include almonds, peanuts and pistachios.8. Experiment with less common grains tooQuinoa is not the only option when you are looking for proteins. There are some less common grains too that are loaded with proteins. 1 cup of quinoa has 8.14g of protein while 1 cup of spelt has 10.6g of protein, 1 cup of kamut has 9.82g of protein, 1 cup of teff has 9.75g of protein, 1 cup of amaranth has 9.35g protein, 1 cup of sorghum has 8.68g. ...

How to Burn the Most Fat on the Elliptical
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Elliptical machine is a great way to workout your arms and legs and is also of great help when it comes to weight loss, especially if you’re easing into a regular workout routine for the first time. The simplest way is to hop on and log some minutes of cardio, while a more strategic is to get more out of your training sessions by following these trainer-approved tips. Check them out now –1. Go for inclinesWhen working out on an elliptical don’t focus on speed rather lay more stress on incline levels. It is advised to keep you speed steady but take up your resistance levels so that your body is required to work harder and in lieu to this more calories are burnt. The best way will be to begin with 3-5 minutes warm up with no incline and a steady speed and then bring the incline up between 10-15 and try to sustain RPMs somewhere between 110-120. Bring it back to start up level for a minute and a half and then again go for an incline. Do this 4-5 times for an effective elliptical workout session.2. Don’t be afraid of intervalsThe most effective way to burn calories on an elliptical machine is by focusing on interval training. Though it will be more challenging but at the same time it will help you to finish your workout session quickly. Here’s a sample routine for a quick interval training on an elliptical machine –1st session – Start with a warm up session. Move your arms and legs on the machine at a resistance level at a moderate and steady pace, aiming to keep your heart rate at about 50- 60% of your max limits.2nd session – Set up your incline levels between 10-15 and try to sprint on the machine for 40-45 seconds.3rd session – Bring your speed back down to that steady warm-up tempo for one minute.Repeat that for a total of eight times.3. Try to workout all your musclesElliptical is an excellent low impact workout machine that places low pressure on your joints. This means you’re prone to knee, hip, or back pain while running, you might want to opt for an elliptical routine the next time you hit the gym. Along with this when you are working on this machine you are working on both legs and arm which helps in activating more muscle groups that ultimately improves circulation by recruiting increased blood flow to both upper and lower extremities. So when you try to make elliptical machine a part of your workout it will increase the amount of calories you burn and create an excellent strengthening routine for your abs, back, and core.4. Stepping out of your comfort zone is the keyIf you are new to workout you don’t have to dive right into an intense workout sessions. Just try to raise your resistance gradually to step of your comfort zone. Any new shock to the body will help you get more out of your workout. Whatever workout you choose, don’t forget to push yourself through it. Whether that’s by playing with your resistance or speed, the more muscle groups you engage, the more calories you will burn....

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