How Stress Effects Your Metabolism

See how stress could be ruining your fitness plans-- and how to get back on track!
We all know that stress does ugly things to our bodies, but did you know that it can affect your metabolism, too?  Even if you’re eating a healthy diet and working out, just having an excess amount of stress in your life could be wrecking your fitness or nutrition goals.  So how does stress play such nasty tricks on our bodies?

» Show more

When we’re stressed out, our adrenal glands release more cortisol. What’s cortisol?  It’s commonly referred to as the ”fight-or-flight” hormone– our body produces it when we’re under stress to help us make gut decisions about whether to avoid a situation entirely or whether to charge in, guns blazing!  Thousands of years ago, this hormone was necessary to our survival.  Even today it serves its purpose, but we don’t need to live with such high levels of cortisol because we are not constantly in danger.
One of the negative effects of cortisol is that it triggers our bodies to begin storing fat in the event that we have to go an extended period of time without food. This build-up can occur quickly in our most active fat cells, located in the abdomen.  This can predispose us to problems with insulin or diseases like Type 2 Diabetes.  Not good!
At the same time that our bodies are reacting to cortisol by storing fat, the hormone is also working to slow down our digestive functions.  Constant exposure to cortisol can also lead to trouble sleeping, depression, and obesity.  These are problems that many people suffer from, and the thing they all have in common?  A slow metabolism!
You might be thinking that it would be great to get rid of cortisol and its ugly effects on your metabolism, but how can you when you still have to go to work, take care of the kids, and do a million other things!  The answer is simple– exercise.  We know that exercise releases a crazy amount of happy endorphins.  We also know that our body burns more calories in maintaining muscle than in fat, so it’s always to our benefit to pack a bit more muscle on.
Besides the physical benefits, you’ll feel better emotionally as well.  When running, lifting, dancing to zumba, or whatever your exercise of choice may be, you’ll be doing something great for your body while simultaneously taking your mind off of all the stress.
What’s your favorite exercise to kill your stress?  What is it that causes you most stress in life, and do you see a positive way to change it?
See how stress could be ruining your fitness plans-- and how to get back on track!

» Show less

Natural Appetite Suppressants

Try some of the natural appetite suppressants on the list to help you stay on track with your health and nutrition goals!

Overeating and mindless snacking have gotten the best of all of us at some point or another, but it’s easy to avoid these problems by using natural appetite suppressants. You might be surprised which foods make the list, but there are quite a few that you can strategically work into your meals or snacks to avoid consuming empty calories or processed foods or simply overating. Try to implement a few from this list and see if they work for you!

» Show more

Almonds

A rich source of antioxidants, vitamin E, and magnesium, almonds have also been proven to increase feelings of fullness! Add some to your salad, top your oatmeal with them, or simply snack on a handful after lunch!

Coffee

While drinking more than two cups a day could leave you feeling jittery, a moderate amount can boost metabolism and suppress your appetite. How? Caffeine, plus antioxidants from the coffee beans. Go light on the sugar and cream so you don’t cancel out the positive effects here!

 

Ginger Root

Whether in a smoothie or a curry dish, ginger root works as a stimulant that can help you to feel more full by energizing your body and boosting your metabolism!

 

Avocado

Avocados are packed with fiber heart-healthy monounsaturated fat, and they can suppress your appetite! Make sure to eat them in moderation, because they’re calorie dense. The trick to how they suppress appetite? The fats contained in avocados send signals to your brain that tell your stomach that it’s full!

Water

I know it sounds too simple to be true, but hear me out! Drinking a glass of water before each meal can help you to stay hydrated while also suppressing your appetite, which can help you avoid overating. Got a snack craving? Try having a glass of water first, because you might just be bored or thirsty, two sensations that we often interpret incorrectly as hunger.

Green Tea

Sipping on a cup of green tea will help suppress your appetite, because it works to slow blood sugar rising, and also prevents high insulin and subsequent fat storage. When your bloog sugar is stable, so is your hunger. Try sipping on a cup of green tea in the afternoon when you’re feeling a snack attack coming on!

 

Have you ever tried any of these natural appetite suppressants?  They’re easy to work into your meals and snacks!  What’s your favorite ingredient to help yourself feel full?

Try out some of the natural appetite supressants on this list to help you stay on track with your health and nutrition goals!

» Show less

Healthy Food Swaps

Try a few of these healthy food swaps to meet your fitness and nutrition goals!

Eating healthy can be a challenge sometimes, but one way to approach it is to swap ingredients for healthier options while following the recipes you always cook!  Try some of these food swaps to cut out the junk and add some great nutrients to your everyday diet!

» Show more

Raw Spinach vs. Iceberg Lettuce

Spinach is packed with Vitamins K and A, Calcium, and Iron!  Iceberg lettuce?  Not so much.  Try spinach in your salads, tacos, and on your sandwiches to pack some nutrients into your lunches!

Oatmeal vs. Sugary Cereal

Your breakfast sweet fix can be replaced by this heart healthy option that will keep you full til lunch.  Many cereals are ultra processed and super sugary.  Try oatmeal instead, and add honey and fruit to keep the mix sweet!

Toast vs. Bagel

Hear me out:  A bagel can be the caloric value of up to 5 pieces of toast!  Then, top your toast with avocado instead of butter to get those healthy fats!

Apple Slices vs. Crackers

Everybody loves cheese, and they pair naturally with crackers, but they also pair great with apple slices!  Make this swap to save on carbohydrates and sodium while getting the great nutrients of the apple!

Sparkling water vs. Soda

Sodas can be a great way to stay refreshed and energized in the afternoon, but is the sugar and chemical bomb really worth it?  Have a glass of sparkling water instead, and add lemon, mint, or other fruits for natural flavor!  You’ll still get the great taste that will wake your brain up but without the calories and chemicals!

Fresh or dried herbs vs. Salt

Salt is used to up the flavor factor in cooking, but most of us need to cut back to watch our sodium levels.  You can cut back on salt while throwing in some great fresh or dried herbs and end up with a healthier meal.  Try oregano, rosemary, thyme, fresh ground pepper, cumin, or chives to start out!  It’s a great excuse to try your hand at herb gardening, too!
There you have it!  6 super simple healthy swaps to help you lower your calories and fat intake and make great use of the rest of the calories by packing in great nutrients that weren’t there before! What’s your favorite healthy swap?
Eating healthy can be a challenge sometimes, but one way to approach it is to swap ingredients for healthier options while following the recipes you always cook!  Try some of these food swaps to cut out the junk and add some great nutrients to your everyday diet! 

» Show less

6 Ways To Avoid Winter Weight Gain

Avoid winter weight gain with these 6 smart tips!

The winter is a notoriously tough time to lose weight, what with all the holidays, cold weather, and delicious comfort foods!  The most common sense way to stay fit is to keep ahead of the problem by avoiding weight gain in the first place!  Easier said than done, of course, but it’s definitely possible!  Imagine heading into the new year without those extra holiday pounds.  Follow these tips to avoid packing on new pounds this winter!

» Show more

Focus on your food.

It’s easy to overeat while watching television, so cut out the distractions.  Have a conversation over dinner, and really focus on the tastes and textures of your meal.  If you’re dining alone, focus on the colors and sensations of the food on your plate.  By staying present in the moment while eating your meal, you’re more likely to notice the signals your body send your brain about getting full, and this will help you from mindlessly eating whatever might be left on your plate.

Keep your body moving.

Even serious runners and gym rats get discouraged by the cold weather, so it’s only natural that the rest of us might feel a lack of motivation to work out when the temperatures drop.  To combat this, try keeping your body moving with other activities.  Park at the other end of the lot from the doors when you hit up the mall.  When unloading the car, make one trip per bag.  Take stairs instead of elevators, shovel the snow or rake the leaves yourself, and take your furry friends out for an extra brisk walk per day!

Get enough sleep.

The winter can be a stressful time at work, and that’s before we even add in all of the end-of-year programs at school, Christmas and secret santa parties, and charity events.  Add holiday shopping, cleaning up the house before guests arrive, or booking travel plans, and it can get overwhelming, FAST.  Make sure you’re getting enough sleep so your metabolism doesn’t get run off the tracks.  Note that for many people, this might mean turning down the heat– sleep researchers have found that the deepest sleep stage happens faster and lasts longer in temperatures a few degrees lower than what’s comfortable while sitting in front of the tv.

Indulge your cravings– sparingly.

One of the best parts of winter is all of the comfort food and holiday treats!  Unfortunately, these dishes rarely fall on the healthy side.  That’s ok though, as long as you show some restraint.  You’re more likely to be successful in keeping those winter pounds off if you allow yourself a serving of mac and cheese or a chocolate turtle here and there, while sticking to lighter fare inbetween, than if you swear off all that deliciousness and then cave at a holiday party and gorge yourself on cheesecake bites, fried turkey, or fudge!

Make smart ingredient swaps.

This is one that can be applied all year round, but it really comes into play in the winter.  If you’re craving chili or pasta, go ahead and pack that sauce with veggies.  Try using more spices and less salt.  See where you can substitute greek yogurt for maronnaise.  There are hundreds of smart swaps out there, so even if you’re not a fan of salads and plates full of veggies, there are plenty of ways you can cut calories or pack nutrients in recipes that you’d have cooked anyway!

 Pack in more protein.

If you can manage to nibble on some protein every 3-4 hours, you’ll avoid getting to such a hungry place that you simple binge on whatever you can find.  Keep smart snacks like nuts and cheese nearby so that you’ll have a protein option to kill your munchies before turning to the bowl of hershey’s kisses on the table or the cinnamon roll stall at the mall.
There you have it– 6 ways to beat winter weight gain!  What are you favorite tips and tricks to avoiding winter weight gain?
Beat winter weight gain with these 6 easy tips!

» Show less

Health Benefits of Nuts

Easy to find in supermarkets (or in your own backyard!) and versatile enough to go in almost any meal, nuts are a superfood all their own.  Though tiny, they pack a powerful punch of health benefits!  Find out the health benefits that you can add to your diet by simply adding nuts to your meals and snacks!

» Show more

 

Almonds

Rich in Calcium and Vitamin E, these little nuts are a great addition to salads, yogurt, or oatmeal.  They make a great snack on their own, too!  Bonus points if you eat whole almonds with their skin, as the skin is full of heart-protecting flavanoids!

 

Brazil nuts

A great source of the mineral selenium, which helps produce the active thyroid hormone.  Selenium also helps wounds to heal and is great for people with thyroid problems.  Try adding it to your breakfast– you only need 3-4 brazil nuts per day to get all the selenium you need!

 

Cashews

High in protein and packed with iron, magnesium, and zinc, these guys make great toppings on salads and stirfrys, or can be made into a delcious nut butter.  The magnesium content in these nuts can help improve recall and mental delays, so pack them into your lunches, snacks, and dinners whenever you can! Because they contain so much good stuff, these nuts are ideal for people that follow a vegetarian diet!

 

Hazelnuts

A great source of folate, which is especially important for women!  Try hazelnuts in a nut spread or eat them whole or chopped in stirfrys and salads!

 

Macadamias

This nut has the highest fat content of all nuts, but it adds great texture and flavor to meals.  They supply a great level of the healthy type of fat (mono-unsaturated) and are rich in fiber, magnesium, calcium, and potassium.  You can stash these anywhere from cookies to salads to home-made bread or muffins.  They go great in salads and stirfrys too!

 

Pecans

These guys are packed with sterols, a compound that helps lower cholesterol.  That makes them super heart friendly, and because they’re rich in antioxidants, they can help prevent hardening of the arteries!  They are rich in oleic acid, which is also found in avocados and olive oil.  Because they are rich in Vitamin B3, these make a great snack to fight exhaustion.  They go well in salads, desserts, stirfrys and soup toppings, on top of fish, and even plain!

 

Pistachios

 

Rich in vitamin B6, these guys are great at keeping hormone levels regulated.  They contain lutein and zeaxanthin, which contribute the eye health.  They also contain potassium and fiber, making them a great snack option.  These go great in salads and stirfrys as well, and like most other nuts, can be crushed and used as a pre-bake coating for fish or chicken!

 

Walnuts

These guys are packed with antioxidants, making them useful in the fight against cancer.  They also contain heart friendly fat and can help to lower LDL cholesterol.  They’re also rich in omega-3, so if you’re going a day without fish or avocados, try to sneak these guys in where you can!

What’s your favorite nut and how do you eat it?


» Show less

Are You Eating Enough Protein?

Make sure you're getting enough protein to maximize your workouts and nutritent intake!
We all know that protein is an important part of a healthy diet, but do you know if you’re eating enough of it? Different sources say different things, and the amount ultimately depends on your body and your physical activity level, but it might be time for an information tune-up to make sure you’re doing the most you can to stay on track with your fitness and nutrition goals!

» Show more

Proteins are the building blocks of the body. They make up our muscles, tendons, organs, and skin.  They are also used to make enzymes, hormones, neurotransmitters, and several other tiny molecules that serve important functions.  Proteins are essential to not only growing our bodies or muscles, but also in maintaining them.
An important thing to remember about protein that it’s nott just about quantity. It’s also about quality.
Generally speaking, animal protein provides all the essential amino acids in the correct ratio for our bodies to make the best use of them.  If you’re eating animal products (like meat, fish, eggs, or dairy) every day, then you’re probably already doing pretty well, protein-wise.  If you don’t eat animal foods, then it can be slightly more challenging (and requires a bit of research and planning) to get the protein and essential amino acids that your body requires.

So how much should you be consuming?

Adults in the U.S. are encouraged to get 10% to 35% of their day’s calories from protein foods. That’s about 46 grams of protein for women, and 56 grams of protein for men.  It’s not hard to get this amount if you eat two to three servings of protein-rich foods a day, according to the CDC.
  • A 3-ounce cut of meat has around 21 grams of protein. A normal 8-ounce cut of meat could have over 50 grams of protein.
  • One 8-ounce yogurt container has around 11 grams of protein.
  • One cup of milk has 8 grams of protein.
  • One cup of dry beans has around 16 grams of protein.

There are a few exceptions to this rule, specifically for women.
Pregnant women are encouraged to get around 10 grams of protein extra while pregnant, and it’s recommended that 20-30 grams of their entire protein intake for the day come from low-fat dairy products, as the calcium and Vitamin D are good for the bone health and development of both the mother and the baby.
Nursing mothers are recommended a 20 gram increase in their protein intake per day.  Both of these recommended increases are small and don’t have to mean a lot of extra calories or food.  An additional serving per day of greek yogurt or beans will often be enough to help meet these increases.
Making sure you’re meeting your body’s protein requirements is a great way to maintain and build lean muscle, which will help your body to burn more calories by simply maintaining it.  You just have to watch it because some forms of protein also come with high amounts of fat and other not-so-great additional ingredients.  Try monitoring your protein intake every day for a month, with the goal to reach your maximum daily requirement, and see if you don’t see a difference in your muscle definition, energy, and even in your skin and hair!
What’s your favorite way to add more protein into your meals?
 Make sure you're getting enough protein to maximize your workouts and nutritent intake!

» Show less

Meal Timing Tricks

 

Try these meal timing tricks to make the most of your metabolism!

Many people have their meals at specific times each day because they fit into our schedules– we wake up at the same time most days, take lunch at the same time most days, and arrive home for dinner at the same time most days.  But did you know that there are meal timing tricks that will help you to reach your fitness and nutrition goals?

» Show more

Eat as soon as you wake up.

Eating as soon as you wake up helps prime your metabolism for the rest of the day.  Even if you don’t eat much, try to have an apple, a yogurt, or a small serving of oatmeal.  You can eat more later if you’re not too hungry now, but it’s important to kickstart your metabolism once you’re up for the day.

 

Give yourself 4-5 hours between meals.

If you add new food on top of food that hasn’t yet been digested, your body won’t digest the new food quite as efficiently.  Try to give yourself 4-5 hours between meals to let your metabolic functions do their work.

Make space between dinner and bedtime.

If you go to bed right after dinner, those calories can turn to fat.  Instead, give yourself a few hours between dinner and bedtime to let your body start to burn some of those calories.  You’ll go to bed still satisfied but with your body in its proper digestion mode.

 

Time your pre-workout meal correctly.

If you work out during the afternoon or evening, then your pre-workout meal should come 1-3 hours before your session.  If you work out right when you wake up (and thus haven’t eaten much), then dinner the night before should be packed with your favorite workout fuel.

Time your post-workout protein correctly.

The process of recovery lasts around 12 hours after your workout ends, but the first 30 minutes after you finish is an important window of opportunity to pack in the protein.  After that, try consuming 25g of protein every 3-4 hours for the 12 hour period.  The post-workout protein is important, but remember to consume protein at every meal throughout the day as well!

What are your favorite meal timing tricks to keep your metabolism on track?

 

Try these meal timing tricks to make the most of your metabolism!

» Show less

Health Benefits of Nuts

Easy to find in supermarkets (or in your own backyard!) and versatile enough to go in almost any meal, nuts are a superfood all their own.  Though tiny, they pack a powerful punch of health benefits!  Find out the health benefits that you can add to your diet by simply adding nuts to your meals and snacks!

» Show more

 

Almonds

Rich in Calcium and Vitamin E, these little nuts are a great addition to salads, yogurt, or oatmeal.  They make a great snack on their own, too!  Bonus points if you eat whole almonds with their skin, as the skin is full of heart-protecting flavanoids!

 

Brazil nuts

A great source of the mineral selenium, which helps produce the active thyroid hormone.  Selenium also helps wounds to heal and is great for people with thyroid problems.  Try adding it to your breakfast– you only need 3-4 brazil nuts per day to get all the selenium you need!

 

Cashews

High in protein and packed with iron, magnesium, and zinc, these guys make great toppings on salads and stirfrys, or can be made into a delcious nut butter.  The magnesium content in these nuts can help improve recall and mental delays, so pack them into your lunches, snacks, and dinners whenever you can! Because they contain so much good stuff, these nuts are ideal for people that follow a vegetarian diet!

 

Hazelnuts

A great source of folate, which is especially important for women!  Try hazelnuts in a nut spread or eat them whole or chopped in stirfrys and salads!

 

Macadamias

This nut has the highest fat content of all nuts, but it adds great texture and flavor to meals.  They supply a great level of the healthy type of fat (mono-unsaturated) and are rich in fiber, magnesium, calcium, and potassium.  You can stash these anywhere from cookies to salads to home-made bread or muffins.  They go great in salads and stirfrys too!

 

Pecans

These guys are packed with sterols, a compound that helps lower cholesterol.  That makes them super heart friendly, and because they’re rich in antioxidants, they can help prevent hardening of the arteries!  They are rich in oleic acid, which is also found in avocados and olive oil.  Because they are rich in Vitamin B3, these make a great snack to fight exhaustion.  They go well in salads, desserts, stirfrys and soup toppings, on top of fish, and even plain!

 

Pistachios

 

Rich in vitamin B6, these guys are great at keeping hormone levels regulated.  They contain lutein and zeaxanthin, which contribute the eye health.  They also contain potassium and fiber, making them a great snack option.  These go great in salads and stirfrys as well, and like most other nuts, can be crushed and used as a pre-bake coating for fish or chicken!

 

Walnuts

These guys are packed with antioxidants, making them useful in the fight against cancer.  They also contain heart friendly fat and can help to lower LDL cholesterol.  They’re also rich in omega-3, so if you’re going a day without fish or avocados, try to sneak these guys in where you can!

What’s your favorite nut and how do you eat it?

 

» Show less

YOGA

Image result for yoga poses for stress

Calming Yoga Poses For Stress Relief

Finally! Release yourself from stress with these 13 stress relieving yoga poses.

» Show more

480cf6670371e0837c7d2b29e02912bd

» Show less

Image result for yoga weight loss

10 Power Yoga Workouts To Reduce Weight Fast

Try these top yoga poses & you will love the physical & mental results!

» Show more

Perform these yoga poses on a regular basis for maximum results.

 

5aded28d52b73627b10d6f4b1ffacbd6

» Show less


Image result for energizing yoga morning

» Show more

 

Try these energizing yoga moves in the privacy of your own home. These poses will give you lasting energy to start your day off right!

15388900dfcbe791896a02862c90239e

» Show less

Fat Blasting Yoga

This fat blasting yoga will have you burning fat and calories!

» Show more

This intense workout focuses on stabilizing muscles. That’s the difficult part that will help to blast fat away! Discovering new muscles and new ways to make our bodies adapt to change will always bring amazing results. Yoga is all about adapting to change.

Equipment Needed: Yoga mat, water for hydration, towel, Interval timer.

What to Do: You’re going to do 2 sets of this routine. Start with 1. Sun Salutation. After you do 9. Bridge Pose, jump back to the 2. Plank, and restart the routine and then complete it in its entirety. Focus on controlled breathing. If a minute hold is too easy for these exercises, add 30 seconds to increase the difficulty. Do this routine 3 times per week and alternate your starting base foot to revamp the workout.

Poses:

1. Sun Salutation-  The Sun is our number one source of energy. Paying homage to the Sun helps transition and bring focus into your upcoming routine. 2 repetitions
2. Plank- Keep your CORE tight. 1 minute
3. Downward Dog Leg Lift- Start with the right foot as your base. 10 repetitions each leg
4. Lunge- Start with the right foot as your base. 1 minute
5. Warrior 1- Start with the right foot as your base. Long and strong arms. 1 minute
6. Tree Pose- Strong legs! Start with the left foot as your base. 1 minute
7. Warrior 2- Start with the left foot as your base. 1 minute
8. Plank- 1 minute
9. Bridge Pose- 1 minute
10. Happy Baby Pose- Let loose and feel free. Smile and say something positive to yourself.1 minute

End with a moderated Sun Salutation. Hands together, thumbs centered in your chest. Two big breaths so you can feel your hands rising and you  inhale and exhale. Hands together still and up straight in the air into a slight Half Crescent Moon Pose. One last deep breath in. Exhale, hands come down. You greet the Sun to start and you bid farewell to the Sun to end.Namaste!

DOWNWARD DOG LEG LIFT             Image result for woman downward dog leg lift yoga

PLANK

Image result for woman plank yoga

WORRIOR 1                                                  TREE POSE

Image result for woman warrior one yogaImage result for woman tree yoga

WORRIOR 2

 Image result for woman warrior one yoga

LUNGE

Image result for woman lunge yoga

BRIDGE POSE                                                                HAPPY BABY POSE

Image result for woman bridge yoga Image result for woman happy baby yoga

SUN SALUTATIONS

Image result for woman sun salutations pose yoga

» Show less

 

Hard Core Yoga

Yoga that targets your core muscles is centering and effective!

» Show more

I know what you’re thinking. Hardcore Yoga? No thanks. But wait! It’s not hardcore, it’s HardCORE! CORE as in abs. A sleek pair of hard abs will make you feel sexy and strong.Yoga is normally practiced as a full body workout, but if you create a routine of poses to target specific muscle groups, the results will be phenomenal.

This routine will strengthen your upper abs and those pesky lowers abs and obliques. Most importantly, we’ll also target the spine and lower back, as they are part of your core. Since focus is important in yoga, all those minor and stabilizer muscles will be used to shred that midsection. A strong core is central to everyday life.  If you’re feeling strong, check out our BONUS Telasana Core Pose below!

Equipment Needed: Yoga mat, towel, water for hydration, Interval Timer

What to Do: These poses are great for every level yogi, even if you’re a first timer. Initially, focus on 5 deep breaths for each pose. As the moves begin to feel more comfortable and you begin to feel more strong, hold for a minute while still focusing on strong controlled breaths and your core. Do this routine 3 times per week with 3 complete circuits for the best results!

1. Locust
2. Camel Pose
3. Side Plank Pose
4. Cobra Pose
5. Bridge pose
6. Sphinx Pose
7. Upward plank

LOCUST                                                        CAMEL POSE

Image result for woman yoga locustImage result for woman yoga camel

UPWARDS PLANK

Image result for woman yoga upward plank pose

COBRA POSE

Image result for woman yoga cobra pose

BRIDGE POSE

Image result for woman yoga bridge pose

SPHINX POSE

Image result for woman yoga sphinx pose

» Show less

 

3 Yoga Poses for Toned Legs

These poses will help you earn those legs for days!

» Show more

Yoga might feel more organic and serene than doing a series of squats, but don’t let its peaceful pace fool you! Holding certain poses for a length of time will fire up your muscles and have you feeling some serious burn. Here at SkinnyMs., we’ve collected 3 yoga moves that’ll sculpt your legs into bikini-season perfection! You can modify these powerful poses based on your fitness level, and adding them to your exercise routine just 3 times a week will yield striking, leg-licious results. So what are you waiting for? Check out these beyond-effective exercises guaranteed lengthen and strengthen, and have you busting out those short shorts in no time!

Equipment Needed: yoga mat, interval timer (Gymboss is a free app download)

What to Do: Hold each pose based on your fitness level. Perform on both legs before moving on to the next exercise with no rest in between. Complete 3 rounds. You can complete this routine three times a week for amazing legs.

Beginner’s Level: 30 seconds
Intermediate Level: 40 seconds
Advanced Level: 1 minute

Exercises:

1. Warrior III
2. Tree Pose
3. Crescent Lunge  

            TREE POSE                        WORRIOR III

Image result for woman tree yogaImage result for warrior 3 pose

CRESCENT LUNGE

Image result for woman crescent lunge yoga

» Show less

 

6 Yoga Poses for Stronger Running

Train your legs individually and together they become a powerhouse!

» Show more

You don’t have to be a Yogi to do these poses. Transition into the movements slowly, find balance, take strong breaths, and most importantly listen to your body. These poses will open up your hips, strengthen your legs and help with focus for any run.

 Equipment Needed: Yoga Mat, interval timer

What To Do: Initially, focus on 5 deep breaths for each pose. As the moves begin to feel more comfortable, hold for a minute while still focusing on strong controlled breaths. Do this routine 3 times a week with 3 complete circuits for the best results!

Exercises:

1. Tree Pose
2. Chair Pose
3. Warrior I
4. Half Moon Pose
5. Triangle Pose
6. Warrior III

TREE POSE                        WORRIOR III

Image result for woman tree yogaImage result for warrior 3 pose

WORRIOR 1

Image result for woman warrior one yoga

CHAIR POSE                                                                  HALF MOON POSE

Image result for woman chair pose yogaImage result for woman half moon pose yoga

TRIANGLE POSE

Image result for woman triangle pose yoga

» Show less

 

Yoga Workout for Weight Loss

» Show more

This workout incorporates yoga exercises in a simple fashion to help introduce beginners who want to shape up to the multiple benefits and flow of yoga. Practice each exercise individually, going through ten repetitions or ten breaths. Be sure on each repetition to pay special attention to your breathing. Please note that you should be inhaling and exhaling deeply and in rhythm with each exercise. Inhale through your nose and exhale through your mouth.

Equipment Needed: water for hydration and a yoga mat or soft surface.

What to Do: Complete one round of the following routine.

1. Dynamic Standing Forward Fold– 10 repetitions
2. Plank to Downward Dog– 10 repetitions
3. Cat Cow Pose– 10 repetitions
4. Side Yoga Plank– 10 repetitions each side
5. Sun Salutation– 10 breaths
6. Chair Pose– 10 breaths
7. Bridge Pose– 10 repetitions

DYNAMIC STANDING FORWARD FOLD

Image result for woman dynamic standing forward fold pose yoga

PLANK TO DOWNWARD DOG         SIDE PLANK

Image result for woman plank to downward dog pose yogaImage result for woman side plank yoga

CAT (bottom) COW POSE

Image result for woman cat cow pose yoga

SUN SALUTATIONS

Image result for woman sun salutations pose yoga

BRIDGE POSE

Image result for woman yoga bridge pose

CHAIR POSE

Image result for woman chair pose yoga

» Show less

7 Yoga Poses to Tone and Define Your Arms

Get the arms of your dreams!

» Show more

Look at any yogi or yoga instructor and you’ll most likely notice chiseled arms. Yoga incorporates extensive body weight exercises that allow you to get a full body workout using nothing but a yoga mat!

Equipment Needed: water for hydration, and a yoga mat or soft surface.

What to Do: Ideally, we would like for you to be able to go through each arm toning yoga pose like a circuit, holding each pose for 5 breaths. Then, whenever you feel comfortable, advance to 10 breaths.

Poses and Sequence:
1. Downward Facing Dog
2. High Plank
3. Chaturanga
4. Upward Dog (Urdhva Mukha Svanasana)
5. Dolphin Pose
6. Right Side Plank (Vasisthasana)
7. Left Side Plank (Vasisthasana)

HIGH PLANK                                     DOWNWARD FACING DOG

Image result for woman side plank yogaImage result for woman downward dog yoga

UPWARD FACING  DOG

Image result for woman upward dog yoga

DOLPHIN POSE

Image result for woman dolphin yoga

CHATURANGA

Image result for woman chaturanga yoga

SIDE PLANK

Image result for woman side plank yoga

» Show less

 

5 Yoga Poses Every Pregnant Woman Should Know

» Show more

When you’re pregnant, parts of your body hurt that you didn’t even know existed. Weird aches and pains pop up out of nowhere and your growing belly can make finding comfortable positions nearly impossible.

It’s recommended to start by sitting and doing three head rolls to the right and then left. You may be tempted to rush through this part, but don’t — few things feel as good and relieve as much tension during pregnancy as a slow, deep head roll.

Feel better already, don’t you? Now, onto those 5 positions:

1. Extended Side Angle Pose:
We feel especially sluggish during pregnancy, but that doesn’t mean you can’t find energy reserves to tap into. Try the extended side angle pose when you’re dragging. It requires strong legs and works to open up the hips — a much needed stretch if you’re sitting at a desk all day. “Extending the upper arm above the head at an angle works the whole side body from finger tips to the extended back leg,” notes Broda. If you reach for it, you might find you have more energy than you think.

Remember to keep a bent elbow on the bent knee during pregnancy.
2. Triangle Pose:
Somewhere between remembering to take your vitamins and prepping a nursery, did you start to feel like you were losing your sanity just a bit? While pregnancy is a time of celebration, it is also a highly anxious time and you may find yourself carrying around a bit too much tension. Try a modified triangle pose to regain your sense of balance. This all-around good pose works the legs, stretches the side body, energizes the hips, and opens up the shoulders, which (we’re guessing) have started to cave in a bit under the pressure.

Modify this pose during pregnancy to ensure your stance isn’t too wide.
3. Sitting Side Stretch:
Around week 30, you may look down in terror as you try to figure out where 10 more weeks of growth are supposed to go. The sitting side stretch will open your side waist and pelvis and stretch the hips. “As our bellies get bigger,” Broda reminds us, “it’s important to find as much space in your torso as possible.”

4. Cat / Cow Poses:
Do back pains have you already dreading the ominous and mysterious sounding “back labor?” We feel you. Most women will endure back pains at some point in their pregnancy, but gently rocking between cat and cow poses will work to warm up the spine and stretch the body, hopefully getting you back on track. They also help to shift the weight of the baby away from the spine, giving you some much needed relief. You’ll want to remember and practice this one, Broda says, in case you do have “back labor.”

5. Child’s Pose:
If you’ve ever taken a yoga class, you probably love child’s pose because it signifies a short break from all the hard work. When you’re pregnant, however, your normal day can begin to feel like a lot of hard work and it’s important to take time to rest and regroup. When in child’s pose, Broda recommends focusing on relaxing the face and breathing deeply into the back — two important lessons to remember in between contractions!

As your belly grows, keep your big toes together and spread your knees apart to create space. Likewise, if it’s more comfortable to sit up high, rather than bringing your bum to your ankles, go for it. Just remember to rest your forehead and to breath deeply into your back.
 

» Show less

 images (5)

6 Yoga Poses That Lift and Tighten Your Butt

» Show more

Yoga is a unique form of exercise that lengthens muscles to create a lean, toned look. We created 6 Yoga Poses that Lift and Tighten Your Butt to give women the chance to work their backside muscles. Whether your butt is flat or a bubble, this tightening yoga routine will do the trick. Every woman wants her butt a little bit lifted and tightened, so we’re here to help!

Yoga may not look like a workout that is going to be a high intensity sweat session, but it will challenge your muscles when done correctly! To reap the maximum effects of this workout, remember that cardio and clean eating are essential to losing weight and maximizing our workouts!

Equipment Needed: Water for hydration and a yoga mat or a soft surface.

What to Do: Watch the demonstrations of each exercise, and then try to do each exercise for 5 breaths on each leg. Advance to progressing through the yoga routine like a circuit, inhaling and exhaling, while transitioning from one pose to the next.  Complete two circuits of 5 breaths for each pose.

Exercises:

1. Downward Dog
2. Crescent Lunge
3. Half Moon Pose
4. Tree Pose
5. Chair Pose
6. Bridge Pose

DOWNWARD FACING DOG

Image result for woman downward dog yoga

CRESCENT LUNGE

Image result for woman crescent lunge yoga

BRIDGE POSE

Image result for woman yoga bridge pose

CHAIR POSE

Image result for woman chair pose yoga

BRIDGE POSE

Image result for woman yoga bridge pose

» Show less

Yoga for Easier Birth

» Show more

How Yoga Prepares You For Labor: Prenatal yoga addresses the physical challenges inherent to pregnancy, such as a shifted center of gravity and lower back pain. These moves will help alleviate aches and build strength in your legs, back and abdominals to prepare you for giving birth. Yoga also can ease labor and delivery, with moves that relax the hip muscles and use gravity to your advantage. Consider yoga a way to get physically stronger and emotionally healthier during pregnancy. Even if you’ve never done yoga before, the modified moves taught in prenatal yoga are both safe and beneficial to expectant moms. Plus, women with difficult pregnancies may find comfort in yoga’s gentle motions and breathing.
STANDING MOUNTAIN
To warm up your muscles, most yoga sequences start with this pose: Stand with feet farther than hip-width apart, knees slightly bent and toes pointed straight ahead, your palms touching at “heart center” (in front of your chest). Close your eyes and breathe deeply
STANDING MOUNTAIN POSE
Image result for pregnant mountain yoga
Image result for pregnant mountain yoga
[A] . Inhale and sweep your arms out and overhead, bending back slightly (next slide).
[B] Exhale and stand upright, returning your hands to your heart center [A].
Repeat for 10 full breaths.
————————————————————————————

Triangle Pose strengthens your entire body. Stand with your feet farther than shoulder-width apart. Face your right toes forward and left toes out. Bend your left leg, placing your left hand on the thigh, eyes looking down (this slide

TRIANGLE POSE

Image result for pregnant triangle pose yoga

[A]. Inhale, then exhale as you lift your right arm above your shoulder and turn your head, eyes looking up. Place your left arm on your thigh for support (next slide).

[B].Hold for 1 full breath as you lower your right arm and straighten leg. Return to starting position, then repeat for 5 full breaths.

Reverse feet and repeat sequence on the other side.

————————————————————————————-

Supported Squat. Stand with your feet wider than hips, with a stack of pillows on the floor behind you. Bend your knees to lower your hips into a deep squat, sitting on the pillows, palms together at your heart center.

SUPPORTED SQUAT

Image result for pregnant pillows supported squat

Breathe: Close your eyes and breathe deeply through your nose as you relax your pelvic floor (the muscles surrounding the vagina). Hold for 10 full breaths, then go onto hands and knees for the next move. This move is a great preparation for birth.

Note: This pose is not recommended if you are experiencing any signs of premature labor.

 ————————————————————————————
COW (cat cow sequence)
Image result for pregnant cat cow sequence
Cat Cow Pose

[A]. Kneel on all fours, abdominals drawn in. Inhale and gently arch your back, tipping your tailbone up, eyes looking up toward the sky (this slide).[B]. Exhale and round your back as you tuck your chin in toward your chest (next slide).

[C]. Sit back on your heels into Child’s Pose and relax for 1 breath.

Repeat sequence 10 times. Remain in Child’s Pose for 5 slow breaths to cool down.

You can use this move during labor

——————————————————————————–

BELLY BREATHING

Image result for pregnant belly breathing

Belly Breathing: Sit erect on a pillow in a comfortable, cross-legged position, your hands on your lower belly. Close your eyes and breathe deeply through your nose, keeping your face and jaw relaxed. Focus on relaxing your pelvic-floor muscles. Exhale slowly and repeat.While you’re in labor, you can rely on ujai pranayama, an ancient breathing technique, to help you relax through contractions. Here’s how to do it: Keeping your jaw and face relaxed and eyes closed, place the top of your tongue on the roof of your mouth, and hands on your belly. Breathe in slowly and deeply through your nose and imagine drawing the breath into the crown of your head and the deepest part of your belly. Then exhale through your nose, drawing the belly in to empty all the air out.

———————————————————————————–

Exercise and health are matters that vary from person to person. Participants of this workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.

» Show less

WELLNESS

Image result for yoga for stress

10 Minute Yoga Sequence For Relaxation & Stress Relief

» Show more

25bad92d7a48f5e93d6c7789c6f79a0f

» Show less

8 Healthy Things Every Child Should Learn From His/Her Mother

Healthy and unhealthy habits are learned at a young age.

» Show more

Health and unhealthy habits are formed at a young age. Whether positive or negative, most children learn these habits from their parents. Here are 8 Healthy Things Every Kid Can Learn From Their Mom to help them be healthy in the future.

1. How to enjoy healthy eating 

The foods we eat as children are closely related to the foods we eat as adults. Kids that grow up eating junk food on a regular basis can carry the habit into adulthood. They’re likely to pick up fast food and soda when there’s no time to make dinner.

A child with a bad diet is more likely to crave food with trans fats and added sugars as an adult. Processed ingredients can be as addictive as cigarettes, alcohol, and gambling. Refined sugars act like a drug. The more we eat, the more we crave.

A healthy diet starts early. One thing a child can learn from their parents is that fruits and vegetables are satisfying, flavorful parts of our diets. Fruits can be just as sweet as desserts, and seasoned vegetables can taste much better than greasy french fries.

2. Drinking water instead of soda

Sodas and most fruit juices are filled with addictive processed sugars. When sugar hides in our drinks, we often don’t realize how much we’re consuming! The American Heart Association recommends that adults eat no more than 25 to 37 grams of sugar in a day. A single 20 oz bottle of soda contains around 65 grams.

It’s easier to start avoiding soda at a young age than to reverse an addiction later on. Kids should learn the importance of drinking water. You can add slices of citrus or cucumber to water for a refreshing natural flavor.

3. The importance of breakfast 

Making breakfast a morning ritual raises the chance that your child will continue to have breakfast every day throughout college and adulthood.

Skipping breakfast has been linked to lower performance at school, weight gain, and higher junk food consumption. On the other hand, kids who eat a healthy breakfast tend to concentrate better, perform well at school, and have more energy for sports.

4. Love for the outdoors 

Television, laptops, tablets, cell phones: there’s no lack of indoor entertainment. But too much time inside can be bad for your kids. Staying indoors can result in vitamin D deficiency and a sedentary lifestyle that leaves people vulnerable to obesity and heart disease.

Kids should learn from their parents how to enjoy time outside. Children that spend all their free time in front of a screen will see this as the norm and likely continue this habit into adulthood. Children that lead a more active lifestyle are more likely to crave physical activity as adults. They’ll learn to enjoy things like hiking, running, and biking.

5. Reading 

The love of books grows from seeds planted early. The more a child reads, the better the child becomes at reading. The better a child is at reading, the more likely he or she is to enjoy books. Soon your kids will pick up books on their own, explore the genres that intrigue them, and learn all kinds of interesting things along the way.

6. The importance of family time 

Whether it’s nightly dinners or Sunday outings, family time is a tradition that will stay with your kids forever. Quality bonding time makes tons of great childhood memories and gives children the confidence to know that they have backup. Teaching your kids that there are people who will love them even when they make a mistake is a priceless gift.

7. How to say you’re sorry 

We all mess up at some point in our lives. We break things, forget important dates, and accidentally hurt the people who love us most. When we inevitably make mistakes, it’s important to know how to give a heartfelt apology. Oftentimes, there’s nothing we can do to fix what we’ve broken – but saying sorry can heal a lot of hurt. You can teach your children how to make amends at a young age.

8. How to dream big 

When you’re a child, imagination comes easy. There’s monsters hidden under the bed and fairies in the backyard. A broken broom can be anything from a galloping horse to an all-powerful magic wand. Nothing is impossible. But as we grow up, we lose the ability to see the fantastic in everyday life. There’s only dust bunnies under the bed and bugs in the backyard. A broken broomstick is only a broken broomstick.

Encourage your kids to dream big when they’re young, and the promise of possibility will stay with them forever.

» Show less

 

How to Dodge Afternoon Drowsiness

» Show more

Everyone has suffered from a post-lunch crash that makes you want to nod off into dreamland. Despite a productive morning, something sucks your energy away and drags you into an afternoon slump.

Your internal clock paired with fluctuating blood sugar levels are to blame for this normal PM response. Lucky for you, ways to combat afternoon drowsiness exist!

Bad foods and hurtful habits can have you dozing away at the office. We’ve gathered some tips and tricks that’ll help you avoid the two o-clock droop and keep your energy levels from spiraling.

1. Eat For Energy
High-glycemic foods like white bread and sugary cereal can cause the dreaded energy drop. Foods with refined carbs, especially processed foods, are digested quickly, triggering immediate blood sugar spikes followed by a dramatic plummet.

2. Get Some Sun
Take a quick break and change up the atmosphere! Removing yourself from your work for a few minutes can refresh and motivate you. Going outside to soak up a few rays will boost your mood and get you out of that stifling office. Exposure to bright light presses the reset button on your internal body rhythms and helps convince your system that it’s time to get a move on!

3. Do Some Cardio
Ironic as it might sound, squeezing in a little exercise when you feel a crash approaching will jumpstart your energy levels and wake you up. Short bursts of energy can promote blood flow to the brain and rev up your system. Anything to get your muscles moving and your heart pumping will increase mental clarity. Try these do-anywhere workouts for a quick cardio pick-me-up!

4. Hydrate
If you don’t drink enough water, dehydration can take a toll on your mood, ability to think, and, worst of all, your energy levels. Your body’s organs need water to function properly. Adequate hydration will improve your mental and physical performance. So drink up!

5. Sniff Citrus
Citrus scents stimulate alertness and revitalize your senses. Just one whiff of a grapefruit, orange, or lemon can boost your mood and kick-start your energy levels. Thanks to their high vitamin C content, these fabulous fruits eliminate irritability and fatigue while revving up your engine. For a quick energy fix, keep an orange at your desk or apply some citrus-scented lotion.

6. Go Easy on the Coffee
Coffee has its upsides, like helping you perk up quickly. Unfortunately, the beloved beverage comes with some extra baggage. The highly acidic substance acts as a diuretic, which can have a dehydrating effect on your system. The energy it gives you is only temporary. You might enjoy an initial state of alertness, but you’re bound to crash later. Limiting your coffee intake will also prevent carb cravings!

» Show less

5 Easy Changes for Better Sleep

5 small changes to better sleep!

» Show more

Nobody deserves to go through life tired, but we often yawn and rely on coffee to get us through the day. Many of us lack energy because of improper sleep. Sleep is necessary for your brain and body to recover from day-to-day activities. It’s the time when we regenerate brain cells and rebuild muscle.

Part of leading a healthy lifestyle is getting enough sleep. If you’re having sleeping problems, check out these 5 Small Changes for Better Sleep.

1. Eat dinner 2 to 3 hours before bedtime.
A full stomach can disturb sleep. When you sleep, your body shuts down certain processes so it can focus on recovery. Digesting prevents your body from stopping certain metabolic processes and affects your quality of sleep. Likewise, going to bed with a rumbling stomach can be uncomfortable. You want to eat early enough to have digested most of your food, but not so early that you’re already hungry again. If you must, have a light snack before bed, but steer clear of anything with added sugars or high calorie content.

2. Don’t have caffeine in the evening.
Everyone’s body processes caffeine in different ways. Some people can drink a single cup of coffee and be up for hours, while others can sip espresso right before bed. If you’re having trouble sleeping, try stopping caffeine consumption in the early afternoon. Give your body enough time to process any caffeine you’ve consumed during the day and avoid having any more. This includes black and green tea, energy drinks, regular coffee, and even decaf coffee.

3. Read a book instead of browsing the internet.
The bright light from your laptop or cell phone screen fools your brain into thinking it’s earlier than it is. This makes it difficult for you to fall asleep. Try cutting yourself off from all tech devices about an hour before bed. Your body will relax and understand it’s time to rest. No more wasting time tossing and turning!

4. Keep a regular sleep routine.
Keeping an irregular sleep cycle can mess up your internal clock. If you go to bed and wake up around the same time every day, you’ll find that the habit becomes natural. You’ll be able to fall asleep on time every day.

5. Don’t keep clutter on your bed.
A cluttered bed is common among college students and other people who live alone. This clutter includes laundry that needs to be put away, books, school notebooks, electronics, or superfluous pillows. All of this limits the amount of space on your bed. You want your brain to associate bed with sleep, not chores or work. Keeping these items away from your bed will help you get better, more restful sleep.

» Show less

5 Secrets From Healthy People

Top tips to supercharge your immune system.

» Show more

No strategy can help every person stay healthy 100% of the time. However, there are lifestyle changes you can make to boost your immune system and reduce your risk of falling prey to every illness-producing bug. You’ll notice that these changes are the same ones that help you lose weight and improve your overall well-being. If you’ve been putting off adopting a healthier lifestyle, you now have one more reason to join the club: fewer sniffles, sneezes, and heaves!

1. Healthier people manage stress.
Long-term stress produces high levels of cortisol and epinephrine, hormones that damage the body over time by weakening the immune system. You have plenty of options for managing stress. For example, research showed that people who meditated over eight weeks had significantly more flu-fighting antibodies than those who didn’t meditate [1]. Become one of those people who rarely gets sick by doing

2. Healthier people eat fewer processed foods.
Nutrition plays an important role in how well our bodies are able to fight off bacteria and viruses. Processed foods, like boxed dinners, are often stripped of the nutrients that support the immune system. Minimally-processed and whole foods offer all the nutritional goodness Mother Nature has to offer, from antioxidants to phytonutrients.

3. Healthier people move.
Exercise boosts immunity in several ways. It causes white blood cells, which fight off disease, to circulate more rapidly to kill bacteria and viruses. Working out also lowers levels of the stress-related hormones that trigger illnesses.

4. Healthier people get shut-eye.
Getting good quality sleep in the proper amounts is essential to staying healthy. During sleep, the body reboots the immune system so it’s better able to fight off invaders.

5. Healthier people connect with others.
People with social networks are less likely to suffer colds and the flu than those without social connections. Connected people have better survival rates when they do experience illnesses [2]. If you want to help prevent sickness, shut off the glowing screens and spend quality time with friends and/or family.

» Show less

8 Ways to Naturally Lower Anxiety

Relax the natural ways.

» Show more

A little anxiety can be good when it pushes us to make positive changes or perform better. However, too much anxiety can wreak havoc on our health and well-being. Sometimes anxiety triggers symptoms like headaches, muscle tension, moodiness, or sweating. It affects the body internally, raising blood sugar levels and triglycerides (unhealthy blood fats), as the body tries to make more fuel available for perceived threats.

These ways to lower anxiety will help you relax and restore your emotional well-being. If anxious thoughts regularly interfere with your ability to live the life you want, please talk with your family doctor or a mental health professional.

1. Choose good mood foods.
Bad carbohydrates, like packaged chips, crackers, and refined sugar, impact brain function and blood sugar. Give your brain and body the foundation it needs to operate at its peak by choosing healthy foods to support better moods — foods like Greek yogurt or dark chocolate.

2. Make ZZZs a priority.
The body reboots itself during sleep. Lacking in the shut-eye department can wreak serious havoc on your moods.

3. Make time for tea.
Tea time isn’t just a quaint custom you read about in books. Herbal teas have long been used to lower anxiety levels and improve moods. Research also suggests people who consume green tea have lower levels of depressive symptoms

4. Sweat it out.
Working out several times a week reduces stress hormones. If it’s been awhile since you’ve broken a sweat, get started!

5. Give yoga a go.
Yoga combines physical movement with controlled breathing exercises to naturally lower levels of stress hormones. One study suggests yoga can reduce emotional distress, including anxiety. What’s more, study participants reported better sleep, fewer headaches, and less back pain.

6. Limit alcohol.
Alcoholic drinks are full of empty calories and, sometimes, refined sugar, but they also affect levels of serotonin and other neurotransmitters that play a role in mood.

7. Go alkaline.
Acidic foods don’t just trigger heartburn. They can raise the body’s pH enough to cause problems like weight gain and anxiety.

8. Spend time with friends.
Social support is one of our favorite ways to lower anxiety naturally. Numerous studies show that healthy social connections help people better cope with stress and anxiety [3]. Grab a pal or loved one and take a long walk.

» Show less

7 Things You Didn’t Know About Apple Cider Vinegar

Who Knew?

» Show more

Coined “mother nature’s perfect food”, apple cider vinegar is more than just regular vinegar flaunting an apple-themed profile. With its incredible health and beauty benefits, the vinegar’s powers are borderline magical, making the condiment a must in any pantry.

So where does the oh-so-wonderful apple cider vinegar come from? The super tart liquid comes from fermenting apple cider. The fermentation process exposes the apple’s natural sugar to bacteria and yeast, causing it to break down into alcohol, and then vinegar.

People trying to slim down swear by its weight loss affects, while beauty enthusiasts attribute their luscious hair and clear skin to the condiment. We’re here to give you the 4-1-1 on apple cider vinegar, and why it’s so much more than just a salad dressing!

1. Lose Weight with ACV
People swear by apple cider vinegar as a weight loss aid-no wonder it’s been widely admired and applauded for centuries. ACV will certainly lend a helping hand when you’re on the road towards a slimmer you! Its nutrients, enzymes and organic acids act as an appetite suppressant, controlling your cravings and giving you a feeling of fullness. At the same time, ACV speeds up your body’s metabolic rate and reduces water retention, all of which can accelerate the weight loss process!

2. Get Healthy, Gorgeous Hair with ACV
For beautiful, shiny hair, mix one cup of warm water with a tablespoon of vinegar and rinse hair with the solution after washing. Not only does the process make your hair silky smooth and glossy, it also clears grease build-up and soothes itchiness. This works because the vinegar balances the PH in your hair while sealing the cuticle. So if you’re longing for luscious locks, forget the beauty store- make a trip to your kitchen!

3.Relieve Aches and Muscle Pain with ACV
The acetic acid in Apple Cider Vinegar can help soothe sore muscles after that crazy intense workout or ski trip your friend mistakenly agreed to go on. Thanks to the acetic acid, ACV can provide temporary relief by penetrating and warming muscles. The vinegar aids in the electrical exchanges of the body, reducing the risk of cramping. At the same time, it regulates your body’s fluid levels, which maintains balance and reduces muscle cramp intensity. Simply mix with water and rub over affected areas, and you’ll let out that sigh of relief in no time!
:

4. Clear Your Skin with ACV
If you desire clear, healthy skin, bust out that ACV for a simple solution that will blow you away. The vinegar balances the pH in your skin due to its natural antiseptic properties, making it an effective, refreshing facial toner. It also has antibacterial abilities, so dabbing the dressing on blemishes or pimples help will help remove them. At the same time, wave goodbye to those frustrating acne scars you waste loads of makeup trying to cover. ACV helps reduce inflammation and infection in the skin, so dilute some with water and dab over scars to see results!

5. Treat Acid Reflux with ACV
Countless people swear by apple cider vinegar’s ability to relieve acid reflux. It sounds ironic-relying on something so acidic to treat acid reflux; but hear us out. The natural remedy inhibits acid reflux by breaking down fats and improving digestion. At the same time, it has acetic acid, an acid weaker than the type your stomach produces, so it helps buffer the acidity level in your stomach and aid in acid production. To keep these symptoms of indigestion at bay, mix two tablespoons with a cup of water and drink up!

6. Boost Your Energy Levels with ACV
Forget coffee-put some pep in your step with ACV! The tart liquid will deliver a healthy boost of energy- minus the crash. Research claims that raw, unpasteurized apple cider vinegar improves stamina due to the combination of its incredible immune system benefits and the powerful alkalizing effects. So what are you waiting for? Turn that lazy afternoon into a productive, energy-driven day by mixing a couple tablespoons with water.

7. Fight Infection with ACV
When fighting off a frustrating cold or healing an infection, look no further than Apple Cider Vinegar! ACV knows what’s up when it comes to strengthening your immune system. It promotes your body’s production of friendly bacteria, which improves conditions in the body and enhances your overall immunity. At the same time, the presence of malic acid in ACV works as a powerful antiviral, which battles cold or flue-like symptoms. The golden liquid just keeps on giving!

» Show less

7 Foods That Tackle Stress

Gain control over your stress levels before they control you. It starts with what you eat.

» Show more

We all get stressed from time to time. Unfortunately, this powerful emotion can have destructive effects on your body. The anxiety from stress triggers your hormones to behave in different ways. Shoving your stress under the rug like it doesn’t exist will only make it worse. The good news is you can eat to beat stress! We don’t mean turning to comfort food and mindlessly guzzling down mac & cheese and brownies. Certain foods have calming properties and the ability to lower anxiety levels. They’re also highly nutritious.

1. Asparagus
Asparagus is rich, delicious, and helps you chill out on the days you’re feeling, well, the total opposite of chill. Green vegetables like asparagus boast countless health benefits, but the key to their calming capabilities lies in B vitamins. These nutrients are essential for regulating emotions, lowering anxiety, and fighting off depression. A serving of these fleshy green spears delivers a substantial amount of B vitamins, along with anti-inflammatory and antioxidant properties.

2. Blood Oranges
The name might have a spooky ring to it, but we promise that these tasty citrus fruits only have helpful qualities. Blood oranges are full of vitamin C, containing a higher amount of the essential vitamin than their bloodless counterparts. Foods with high doses of vitamin C lower blood pressure and reduce concentrations of cortisol, the stress hormone. Kick back, prop your feet up, and peel yourself one of these fabulous fruits..

3. Milk
A glass of milk is the perfect remedy when you’re feeling physically anxious and fidgety. Milk contains the protein lactium, which lowers blood pressure and has a calming effect on your system. It contains substantial amounts of potassium that can relieve stressed muscles and tension. Pour yourself a glass to ward off anxiety!

4. Almonds
Stress takes a toll on your immune system. Combat this by munching on a few almonds! Almonds are an ideal stress-relief snack because of their amazing health benefits. They contain high amounts of vitamin B2 and E, which lower anxiety levels. These nutritious nuts also boost your immune system.

5. Salmon
A little salmon on a stressful day might be all you need to reduce your anxiety levels. Salmon contains omega-3 fatty acids that can completely reverse stress symptoms. These nutrients boost serotonin levels and lower anxiety hormones like cortisol. You’ll finally regain control of your emotions and return to your productive, stress-free self.

6. Oatmeal
A warm bowl of oatmeal soothes the soul, comforts the tummy, and induces feelings of tranquility. The timeless breakfast food stimulates production of serotonin thanks to its nutrient-rich complex carbs, which have a powerful calming effect on your system. Oats are a slow-digesting food that your body takes time to absorb. Because of this, their stress-fighting effects last longer.

7. Walnuts
There’s a host of reasons for you to befriend the wonderful walnut. One of them is its powerful ability to lower high blood pressure and keep your blood pressure levels stable. If you’re prone to stress, you might have higher levels of adrenaline and anxiety than others, which can wreak havoc over time. Avoid this by munching on some walnuts here and there. They’ll do your heart and system a favor.

 

» Show less

6 Ways to Beat the Bloat

Beat the bloat with these simple steps.

» Show more

We’ve all experienced a nasty belly bloat. Bloating makes you feel ginormous, and it’s not just in your head. Your tummy actually looks larger when you’re bloated. But fear not, because SkinnyMs. is here to help you bloat no more! We’re sharing 6 Ways to Beat Bloating.

Bloating has a number of causes. Some of them are medical, like stomach bugs or food allergies. However, many cases of bloating are trigged by how and what we eat. The good news is that making a few simple changes can reduce bloating and help you look and feel better.  These no-bloating tips will help you get started.
1. Drink more water.
When you’re dehydrated, your body conserves water by retaining it, leading to bloating. Avoid carbonated beverages and sugary sports drinks, and instead hydrate with H20.

2. Slow down while eating.
Take your time during meals and snacks. Eating too quickly can make you swallow excess air, which contributes to bloating. Another benefit to slow eating is that chewing starts the digestive process. Chewing food fully allows digestion to work more efficiently, which will help prevent bloating (and an upset stomach).

3. Eat 3 small meals and 2 healthy snacks each day.
Consuming too much at one sitting increases the risk of bloating. Instead of eating a traditional three large meals per day, eat three smaller meals and two nutritious snacks.

4. Pack in the probiotics.
Probiotics are natural bacteria that support healthy digestion and balance out bad bacteria in the digestive tract. Yogurt is a rich, versatile source of probiotics.
5. Boost potassium intake.
Potassium is a mineral that plays a role in regulating body fluids. Potassium also flushes out excess sodium, which increases water retention. (Sodium is a common ingredient in processed foods.) Potassium-rich foods include dark leafy greens, bananas, sweet potatoes, lentils, and salmon.

6. Add diuretic foods to your menu.
Diuretics are substances that cause the body to produce more urine. Eating these types of foods is a wonderful way to beat bloating because they help flush extra fluid from the body.

» Show less

Top 18 Motivational Quotes for Everyday Success

Check out these highly motivational quotes.

» Show more

These motivational quotes are a great way to reignite the spark in your health and wellness journey, and in other areas of your life, as well. Don’t just read them and click away, either. Bookmark these quotes or pin them to your Pinterest motivation board. Save an image and make it the background on your phone or tablet. You can even print out these motivational quotes and post them on your fridge or vision board, so that you can revisit these bits of wisdom when the path gets rough or steep.

  1. Dreaming, after all, is a form of planning. Gloria Steinem
  2. A dream written down with a date becomes a goal. A goal broken down into steps becomes a plan. A plan backed by action makes your dreams come true. Steven Covey
  3. Setting goals is the first step in turning the invisible into the visible. Tony Robbins
  4. People often say that motivation doesn’t last. Well, neither does bathing. That’s why we recommend it daily. Zig Ziglar
  5. I never dreamed about success. I worked for it. Estee Lauder
  6. Start where you are. Use what you have. Do what you can. Arthur Ashe
  7. Invent your own next chapter. Seth Godin
  8. Nothing will work unless you do. Maya Angelou
  9. I attribute my success to this: I never gave or took any excuse. Florence Nightingale
  10. Fall seven times and stand up eight. Japanese Proverb
  11. Remember that not getting what you want is sometimes a wonderful stroke of luck. Dalai Lama
  12. Don’t make a habit out of choosing what feels good over what’s actually good for you. Eric Thomas
  13. Passion is energy. Feel the power that comes from focusing on what excites you. Oprah Winfrey
  14. When you want to succeed as bad as you want to breathe, then you will be successful. Eric Thomas 
  15. I’m fearless, I don’t complain. Even when horrible things happen to me, I go on. Sofia Vergara 
  16. Nothing is impossible, the word itself says, “I’m possible!” Audrey Hepburn
  17. You don’t have to be great to start, but you have to start to be great. Zig Zigler
  18. It is our choices, far more than our abilities, that show what we truly are. J.K. Rowling.

» Show less

Tips to Heal and Prevent Stretch Marks

You do have options!

» Show more

Are stretch marks stretching your mouth into a frown? There’s no doubt about it, regardless of age or ethnicity, these unsightly marks afflict many women, including an estimated 9 out of 10 pregnant women. This is your guide to understanding stretch marks and how to prevent and heal them.

What are stretch marks?

Stretch marks are actually a type of scar that occurs when the body grows faster than it can create new skin. The growth causes the elastic fibers beneath the top layer of skin to break, creating that familiar mark. Reasons for rapid growth include:

-Puberty
-Weight gain
-Pregnancy
-Fast muscle growth through intense bodybuilding

Initially, stretch marks appear purplish or reddish, but they often fade over time. Marks on women with lighter skin typically fade to light pink or a silvery color, while the scars on those with darker complexions may become a tone lighter than the surrounding skin.

Disheartening but true, stretch marks can appear virtually anywhere. The breasts and stomach are common problem areas, but marks can also pop up on the upper arms, hips, thighs, or butt.

Stretch Mark Prevention & Healing Tips

While total stretch mark prevention may not be possible, we can take steps to reduce our risk as well as help these marks heal better.

1. Stay hydrated.
Dry skin loses elasticity, so one way to help reduce the chance of developing stretch marks is to drink water regularly throughout the day. Another way to stay hydrated is to eat foods with a high water content, such as grapefruit, apricot, and cauliflower.

2. Keep skin moisturized.
A good moisturizer improves and hydrates skin, which may help prevent stretch marks. Lotions with vitamin C, in particular, may stimulate collagen production and help skin regain elasticity. Apply moisturizer once or twice a day, ideally following a shower or bath, while the skin is still damp.

3. Try a nourishing scrub.
Because they occur underneath the top layer of skin, it can be a challenge to treat stretch marks topically.  There’s a good variety of body scrubs designed for this purpose. Check them out online for largest selection.

4. Get up and move.
Regular exercise promotes blood circulation, allowing skin cells better nourishment and more efficient detoxification, which tones skin and reduces the appearance of stretch marks.

5. Consider using retinoid products.
If you’re not pregnant or breastfeeding, a retinoid product, like those used for anti-aging, may boost cell turnover and spark collagen growth. Over-the-counter retinols will take longer to work than the prescription retinoid called tretinoin. Always consult your doctor before using retinoid products on any part of your body. 

» Show less