Taking too much alcohol is not advisable but it does happen sometimes
especially when there's an event to celebrate, we sometimes get
carried away and go overboard with drinking.

Alcohol is a diuretic, it draws water from the body cells and makes
you urinate frequently, in the process so much liquid and electrolytes
such as potassium are depleted from the body. When the body lacks
water, it can take from any available source, even the brain is not
spared. This could also make you have pounding headaches as well as
the low glucose level you may have at that time.
When you consume too much alcohol on those club nights or other times
and have a hangover, what kinds of food or fruits should you eat to
cure your hangover?

1. Coconut Water: Coconut water is very good in curing hangover. Get a
coconut, pour out the water into a cup and drink it. The water helps
to replace five electrolytes found in the blood that gets depleted by
chemicals in the alcohol you consume.

2. Bananas: it contains potassium: Low potassium can cause shaky
muscles and high blood pressure.

3. Kiwi: it's another fruit that's rich in potassium that will help
boost your potassium level.

4. [b]Eggs: eggs help to destroy the toxins contained in the alcohol.
Also, the vitamin B in eggs reduces hangover symptoms.
5. Ginger: ginger cures nausea, it also eases constipation, bloating,
gas and vomiting.

6. Tomato juice: it supplies adequate simple sugar to energize the
brain and the entire body which takes care of the fatigue or weakness
you feel. It also acts as an anti-inflammation, so you feel less hurt
from your body.

7. Asparagus: asparagus extract boosts levels of enzymes that break
down alcohol in the body -according to a Korean study

1. When you desire to have a body like that of models you watch on TV
and see on magazines and admire, then decide to do the work to get it.

2. Take steps towards achieving your dream body, first start with a
change of diet. Cut out junk and fatty foods, begin to eat healthy
foods that include lots of vegetables.

3. Start working out, you can begin with slow and easy workout
routines, then move on to intense workouts. You may need the gym for
this.

4. Don't skip meals, rather eat regular healthy meals.

5. Ensure you rest well and get adequate sleep.

6. Stay committed to your diet and workout routines, be patient for
results; it may take sometime to get into that model shape you desire.

Source: www.9jatrend.com

Maintaining a diet could be challenging for mums, perhaps because of
the task of planning the family diet along with theirs and mums are
usually very busy so there may not be much time for keep fit
activities.


Even when as a mum you go on a diet to trim that saggy back arm and
bulging tummy, here are a few innocent mistakes you might be making
and ways to fix them:


Taking bites of your kids left over: While this may seem harmless, it
could be an easy way for you to add on a few pounds when it becomes a
habit. When you serve your kids a meal and there are left overs,
instead of snacking on them to avoid waste, clean them into a
container and refrigerate.

Skipping meals particularly breakfast on those days when you are in a
hurry to get your kids to school and yourself to work would make you
really hungry during the day that you could eat anything that comes
your way. To fix this, let breakfast be simple and ensure you eat
something frequently, no junks, just real food that can keep you full
for a long time. Fruits, nuts and greek yogurts are good foods you can
snack on.

Exercising too little: as much as diet is important to weight loss,
exercise is too. In the little time that maybe available to you, do
some intense exercise. It is not how long the exercise lasts that
produces result, but the intensity and how often it is done.

Shopping for your family needs and ignoring yours: this is a common
mistake made by mums. You need to understand that your diet needs may
differ from your family's, particularly that of your kids. Taking the
same amount of calories or fat as your kids always, may hamper your
weight loss progress. Get a list of the kind of foods you should eat
and try to harmonize it with your family diet, on occasions where it's
impossible; go solo, though this may take more of your budget and time
than usual.

Same workout routine: the disadvantage of being on same workout
routine for a long time, is your body gets too used to it and you may
not also pump much energy into it. Try to change your work out
routine often with the help of your weight trainer. It is also
advisable to get a training partner to keep up the motivation and
energy.

Source: www.9jatrend.com

Breathing shouldn't just be something we do to get oxygen into our
bodies and carbon dioxide out of it, it could also be an exercise that
gives the body lots of benefits such as:

The human body is designed to release about 70 % of it's toxins
through breathing, breathing exercise detoxifies the body.

As studies have revealed, breathing into pain helps to relieve it.
The lungs are strengthened during breathing exercise, making it more
healthy and powerful.

The quality of blood in the body is improved through breathing
exercise, as all carbon dioxide is expelled and oxygen is increased in
the blood.

It makes the heart strong.

When one is stressed, angry or afraid, breathing becomes shallow,
this tightens the muscles and makes the body tensed. Deep breath at
such times eases tension and frees the muscles.

It enhances posture.

As you inhale air and the diaphragm moves upward and downward, vital
organs in the body are massaged such as the heart, liver, stomach and
pancreas. The abdomen also becomes expanded.

It aids weight control: Extra oxygen burns up excess fat for
overweight people while for those who are underweight, it feeds the
starving tissues and glands.

It increases the muscles of the body.

Breathing exercise improves the nervous system; as the brain, nerves
and spinal cord gets increased oxygenation in the course of breathing,
they become more nourished.

The body's immune system get strengthened through breathing.
It improves regeneration of cells.

Working out in the heat can't be said to be good or bad; it's just a
matter of understanding how the weather works with your body and you
being able to use it to your workout advantage.

Hot weather has it's benefits as well as cold weather; one of the
benefits of hot weather is that the veins are not constricted as it
happens in the cold, making the flow of blood slow.

As earlier mentioned, understanding how the weather interacts with
your body is key. If you are big or obese, you need to know that fat
traps heat, so when you workout, you would need to take extra care
than a slim or small sized person.

Generally, light clothing are better for workout during hot weather,
cold water to rehydrate and keep your body's internal temperature cool
is also necessary.

Pay attention to your body signals because the body
burns off more energy in heat . When your body gives you signals of
being tired or over heated, know it's time to take a rest. Heat saps
energy, so you may not be able to push yourself doing very intense
exercise as you would in cold weather. Sometimes, try working out
inside an air-conditioned place to reduce heat effects on your body.

In order to regulate body temperature, the body sweats more under high
heat and loses lots of nutrients and minerals; ensure you consume
foods, fruits and vegetables in the hot weather that are sufficient to
provide your body with adequate nutrients and minerals before, during
and after workouts

With every one centigrade increase in internal temperature, the heart
beats faster by ten beats so avoid making your heart work harder than
necessary.

With these cautious steps followed, working out in hot weather should be okay.

Source - www.9jatrend.com

Working out in the heat can't be said to be good or bad; it's just a
matter of understanding how the weather works with your body and you
being able to use it to your workout advantage.

Hot weather has it's benefits as well as cold weather; one of the
benefits of hot weather is that the veins are not constricted as it
happens in the cold, making the flow of blood slow.

As earlier mentioned, understanding how the weather interacts with
your body is key. If you are big or obese, you need to know that fat
traps heat, so when you workout, you would need to take extra care
than a slim or small sized person.

Generally, light clothing are better for workout during hot weather,
cold water to rehydrate and keep your body's internal temperature cool
is also necessary.

Pay attention to your body signals because the body
burns off more energy in heat . When your body gives you signals of
being tired or over heated, know it's time to take a rest. Heat saps
energy, so you may not be able to push yourself doing very intense
exercise as you would in cold weather. Sometimes, try working out
inside an air-conditioned place to reduce heat effects on your body.

In order to regulate body temperature, the body sweats more under high
heat and loses lots of nutrients and minerals; ensure you consume
foods, fruits and vegetables in the hot weather that are sufficient to
provide your body with adequate nutrients and minerals before, during
and after workouts

With every one centigrade increase in internal temperature, the heart
beats faster by ten beats so avoid making your heart work harder than
necessary.

With these cautious steps followed, working out in hot weather should be okay.

Source - www.9jatrend.com

There are many weight loss supplement being advertised and sold
everywhere today. Some claim to make you lose weight fast without diet
and workout, make you less hungry and do all sorts of magic.

And so many rush to buy, seeing it as the only hope to shed off those
stubborn weight but the ugly truth about these supplement is that they
provide you with just an illusion. There is no miracle or magic to
lose weight. Losing weight requires a change of life style; cutting
down on junk foods, calorie drinks and being more physically active,
you will require lots of exercise. It's real hard work but that's the
only way you can have steady, sustainable weight loss.

While supplements may cause you to drop a few pounds, the loss would
not be sustained without healthy diets that support weight loss and
exercise, it doesn't matter how expensive the supplement is.

Another ugly truth is that some supplements may have serious side
effects that people are not aware of.

Source

Having a flat stomach is healthy and gives the body a nice figure.
These are few tricks that can help flatten your tummy:

Eat your meals slowly, rushing meals could make you eat more food and
increase belly fat.

Eat lots of fruits such as water melon regularly, it helps to burn fat
around the stomach. Avocado is also good for the stomach because it
has good fat.

Do not skip meals as part of your plan to lose belly fat, instead eat
small portions of food and consume little of calorie drinks.

Let your meals contain lots of carbs and vegetables, avoid saturated fat.

Drink lots of water; the body needs sufficient water to be able to
properly metabolize fats stored in the stomach.

Try standing or sitting upright most times. To make it even better,
you could do this simple exercise while standing or sitting; tuck your
stomach in tightly and exhale, then release your tummy as you inhale.
It can be done repeated.

Use hot peppers for your meals, they can reduce appetite and also
cause the body to release stress hormones that increase metabolism and
burn fat.

Cut down on sugary, carbonated and alcoholic beverages, they make your
stomach fat. You. Can drink green tea instead, it contains catechins
which is a metabolism-enhancing antioxidant.

Reduce your salt intake. Salt retains water in the body and makes you
bloated, your stomach may not really be big but bloated.

Do some exercise before dinner in order to activate your metabolism to
work on your last meal before bed so it doesn't just stay in your
stomach adding more fat as the body's metabolism naturally slows down
at night. Please note that you will also need some real exercise
during the day and avoid sitting too much.

Ensure to have adequate sleep, less sleep increases stomach fat.
You can use belly bands sometimes and wear clothes that makes your
tummy look flat.


Source - www.9jatrend.com

Having a flat stomach is healthy and gives the body a nice figure.
These are few tricks that can help flatten your tummy:

Eat your meals slowly, rushing meals could make you eat more food and
increase belly fat.

Eat lots of fruits such as water melon regularly, it helps to burn fat
around the stomach. Avocado is also good for the stomach because it
has good fat.

Do not skip meals as part of your plan to lose belly fat, instead eat
small portions of food and consume little of calorie drinks.

Let your meals contain lots of carbs and vegetables, avoid saturated fat.

Drink lots of water; the body needs sufficient water to be able to
properly metabolize fats stored in the stomach.

Try standing or sitting upright most times. To make it even better,
you could do this simple exercise while standing or sitting; tuck your
stomach in tightly and exhale, then release your tummy as you inhale.
It can be done repeated.


Use hot peppers for your meals, they can reduce appetite and also
cause the body to release stress hormones that increase metabolism and
burn fat.

Cut down on sugary, carbonated and alcoholic beverages, they make your
stomach fat. You. Can drink green tea instead, it contains catechins
which is a metabolism-enhancing antioxidant.

Reduce your salt intake. Salt retains water in the body and makes you
bloated, your stomach may not really be big but bloated.

Do some exercise before dinner in order to activate your metabolism to
work on your last meal before bed so it doesn't just stay in your
stomach adding more fat as the body's metabolism naturally slows down
at night. Please note that you will also need some real exercise
during the day and avoid sitting too much.

Ensure to have adequate sleep, less sleep increases stomach fat.
You can use belly bands sometimes and wear clothes that makes your
tummy look flat.

Weight gain is something that is expected in pregnancy. However, the
weight you gain in pregnancy is dependent on factors such as your body
mass index (BMI) before pregnancy, activity level, genetics and
metabolism. Women within the normal weight category tend to gain
between 25 - 35 pounds during pregnancy; this means that women who are
naturally big pre-pregnancy might gain more than that.

While weight gain in pregnancy may be an issue for most women because
of the stress of losing it after delivery, some happen to lose weight
during pregnancy.

Basically, weight gain should be monitored so it doesn't become too
much or less. When the weight is less in pregnancy, its implication
could be a very small baby, premature birth or even both as the case
may be. On the reverse side , when too much weight is gained it
increases the risks of hypertension, diabetes, development of stretch
marks, complications at labor and delivery.

The amount of weight gain required by the body at each stage of
pregnancy differs. At the first trimester, the fetus is just
developing and still small, you don't need much weight to support the
baby. As you enter the second trimester, when the baby's size
increases, you need more weight and calories then. In the third
trimester, the baby's weight increases much, yours may just be
maintained or drop a little as the tighter abdominal quarters
experienced around that time may cause you to consume little food.

A gradual weight gain in pregnancy is advised with your doctor's guide.

Source - www.9jatrend.com

Before setting out on a workout, it's important you have the right
kinds of food and fluids in your system to fuel it up for work.
You need foods and fluids in the right amount to keep you hydrated and
give a steady supply of glucose to your body so you can concentrate,
have enough energy to workout and burn those calories you don't need.

Before working out, at least an hour to the time, hydrate with water,
have some carbohydrate with protein, fruits and vegetables. For
instance, whole grain cereals with skimmed milk or low fat yogurt,
brown rice with turkey, and banana or apple. This will serve as a
healthy and nutritious meal that is not too heavy and won't make you
feel sluggish when you workout. You can have juice as fluid to keep
you hydrated in addition to water. Avoid saturated fats, heavy
carbohydrates and proteins that are hard to digest which can make you
feel sluggish.

Having the wrong foods in your system before workout can cause a
setback in your workout, also working out on empty stomach does harm
to the body. Eating a nutritious meal before workout prevents the
muscles from using up their energy stores and deplete the body in the
course of working out. So, instead of burning fats, you are actually
losing valuable muscle tissue.

If your routine is to rush off to the gym or workout immediately you
get out of bed with empty stomach or just a glass of juice, you should
know that while asleep, your body has been on a fast and so by the
time you wake up, your blood sugar would be getting close to low.
Having just a glass of juice will cause a surge in your blood sugar
level that will crash in no time, leaving you weak and without much
fuel for your workout. But if you would add some carbohydrate with
protein like whole grain cereal with skim milk, then you will have a
steady supply of energy to keep you throughout your workout.
Ensure you are fueled up with a nutritious, healthy meal before
working out, in order to maximize your workout ability.

Source www.9jatrend.com

Feeling bloated can make one uncomfortable. Bloat indicates that
something is wrong with your diet; it could be as a result of too much
sodium or high fiber foods.

Try these foods to de-bloat all day long, flatten your stomach area
and feel great even after a heavy meal:

Pineapple: eating pineapple after a heavy meal aids digestion and
keeps you from feeling bloated because of an enzyme called bromelain
that is contained in pineapple.

Avocado: it has high potassium which help you de-bloat by releasing
water retained in the body by sodium in foods you eat.

Brown rice and turkey: a combination of carbohydrate and protein is
good for the body as the meal is better digested.

Eat vegetables that supply your body with fiber and nutrients and also
act as diuretic to flush excess fluid from the body, e.g cucumber,
water melon and asparagus.

Coconut water: fresh water from coconut flushes salt from the body
because it contains potassium.

Grapes: you can make them into juice and drink it. It removes excess
water retained in the body by too much salt or sodium foods, making
the belly area bloated.

Nuts and berries: nuts and berries are a wonderful combination to
lose bloat. You can snack on them during the day or heavy meal.

Source - www.9jatrend.com

Feeling bloated can make one uncomfortable. Bloat indicates that
something is wrong with your diet; it could be as a result of too much
sodium or high fiber foods.

Try these foods to de-bloat all day long, flatten your stomach area
and feel great even after a heavy meal:

Pineapple: eating pineapple after a heavy meal aids digestion and
keeps you from feeling bloated because of an enzyme called bromelain
that is contained in pineapple.

Avocado: it has high potassium which help you de-bloat by releasing
water retained in the body by sodium in foods you eat.

Brown rice and turkey: a combination of carbohydrate and protein is
good for the body as the meal is better digested.

Eat vegetables that supply your body with fiber and nutrients and also
act as diuretic to flush excess fluid from the body, e.g cucumber,
water melon and asparagus.

Coconut water: fresh water from coconut flushes salt from the body
because it contains potassium.

Grapes: you can make them into juice and drink it. It removes excess
water retained in the body by too much salt or sodium foods, making
the belly area bloated.

Nuts and berries: nuts and berries are a wonderful combination to
lose bloat. You can snack on them during the day or heavy meal.

Source - www.9jatrend.com

Gaining muscles requires you to eat certain foods that help you grow
your muscles as well as build up exercises:

Muscle is protein, so if you must gain muscle, then you will need to
eat plenty of proteins.

Eat foods with adequate calories, you need more calories to grow your muscle.
Eat lots of good fats, good fats are important for growth.

You will need more than three meals daily since you require at least
4000 calories daily to build your muscle, you need to eat more, maybe
small portions of food with adequate calories five to six times a day
so you'll also have constant supply of energy.

Carbohydrate is important in the body, eat lots of carbohydrate in
order to have good supply of energy for build up exercises.

Take in plenty of water.

Have a meal before workout, this is important in keeping up your
energy level while you exercise. A meal of carbohydrates and protein
would be ideal.

A good meal after workout should be taken to replace lost energy and calories.
Have as much rest as you can, rest is good to recover from workout stress.
Engage in regular muscle build up exercises.

Gaining muscles requires you to eat certain foods that help you grow
your muscles as well as build up exercises:

Muscle is protein, so if you must gain muscle, then you will need to
eat plenty of proteins.

Eat foods with adequate calories, you need more calories to grow your muscle.
Eat lots of good fats, good fats are important for growth.

You will need more than three meals daily since you require at least
4000 calories daily to build your muscle, you need to eat more, maybe
small portions of food with adequate calories five to six times a day
so you'll also have constant supply of energy.

Carbohydrate is important in the body, eat lots of carbohydrate in
order to have good supply of energy for build up exercises.

Take in plenty of water.

Have a meal before workout, this is important in keeping up your
energy level while you exercise. A meal of carbohydrates and protein
would be ideal.

A good meal after workout should be taken to replace lost energy and calories.

Have as much rest as you can, rest is good to recover from workout stress.

Engage in regular muscle build up exercises.

Holiday comes with fun as well as stress, this could be due to much
activities that are usually lined up for holiday seasons.
When you feel stress at holiday periods; you could try some of these
comfort foods:

Blue Berries: They are rich in vitamin c which is good for relieving
stress and boosts the immune system. When the body is stressed, the
immune system is compromised. Blue berries are sweet to eat and can be
added to other meals.

Fatty fish: Fish oil is rich in omega-3-fatty acids, which prevents
surges in stress hormones. Fatty fish such as catfish, shrimp and
salmon are good in combating stress.

Sweet potatoes: They are good sources of lycopene, an anti-oxidant
that helps improves mood.

Herbal tea: Herbal tea such as chamomile and barley tea are enriched
with a lot of calming component.

Nuts & Seeds: Nuts and seeds such as cashews, almond, flax seed and
sunflower are rich in magnesium. When the body is deficient of
magnesium, it could cause headache, anxiety, fatigue. Magnesium also
promotes feelings of well being through it's regulation of cortisol; a
stress hormone.

Oatmeal: It's a complex carbohydrate that is also rich in fiber. It
improves serotonin level which helps the body to relax.

Turkey: Turkey is one great comfort food you will find irresistible,
try adding some carb to it in other to get its stress relief benefit.
It has high level of tryptopan which forms serotonin when broken down.

Citrus fruits: They are rich in vitamin C for relieving stress and
strengthening the immune system. They are also good sources of
gluthathione.

Source - www.9jatrend.com

Holiday comes with fun as well as stress, this could be due to much
activities that are usually lined up for holiday seasons.
When you feel stress at holiday periods; you could try some of these
comfort foods:

Blue Berries: They are rich in vitamin c which is good for relieving
stress and boosts the immune system. When the body is stressed, the
immune system is compromised. Blue berries are sweet to eat and can be
added to other meals.

Fatty fish: Fish oil is rich in omega-3-fatty acids, which prevents
surges in stress hormones. Fatty fish such as catfish, shrimp and
salmon are good in combating stress.

Sweet potatoes: They are good sources of lycopene, an anti-oxidant
that helps improves mood.

Herbal tea: Herbal tea such as chamomile and barley tea are enriched
with a lot of calming component.

Nuts & Seeds: Nuts and seeds such as cashews, almond, flax seed and
sunflower are rich in magnesium. When the body is deficient of
magnesium, it could cause headache, anxiety, fatigue. Magnesium also
promotes feelings of well being through it's regulation of cortisol; a
stress hormone.

Oatmeal: It's a complex carbohydrate that is also rich in fiber. It
improves serotonin level which helps the body to relax.

Turkey: Turkey is one great comfort food you will find irresistible,
try adding some carb to it in other to get its stress relief benefit.
It has high level of tryptopan which forms serotonin when broken down.

Citrus fruits: They are rich in vitamin C for relieving stress and
strengthening the immune system. They are also good sources of
gluthathione.

Source - www.9jatrend.com

Holiday comes with fun as well as stress, this could be due to much
activities that are usually lined up for holiday seasons.
When you feel stress at holiday periods; you could try some of these
comfort foods:

Blue Berries: They are rich in vitamin c which is good for relieving
stress and boosts the immune system. When the body is stressed, the
immune system is compromised. Blue berries are sweet to eat and can be
added to other meals.

Fatty fish: Fish oil is rich in omega-3-fatty acids, which prevents
surges in stress hormones. Fatty fish such as catfish, shrimp and
salmon are good in combating stress.

Sweet potatoes: They are good sources of lycopene, an anti-oxidant
that helps improves mood.

Herbal tea: Herbal tea such as chamomile and barley tea are enriched
with a lot of calming component.

Nuts & Seeds: Nuts and seeds such as cashews, almond, flax seed and
sunflower are rich in magnesium. When the body is deficient of
magnesium, it could cause headache, anxiety, fatigue. Magnesium also
promotes feelings of well being through it's regulation of cortisol; a
stress hormone.

Oatmeal: It's a complex carbohydrate that is also rich in fiber. It
improves serotonin level which helps the body to relax.

Turkey: Turkey is one great comfort food you will find irresistible,
try adding some carb to it in other to get its stress relief benefit.
It has high level of tryptopan which forms serotonin when broken down.

Citrus fruits: They are rich in vitamin C for relieving stress and
strengthening the immune system. They are also good sources of
gluthathione.

Source - www.9jatrend.com

Holiday comes with fun as well as stress, this could be due to much
activities that are usually lined up for holiday seasons.
When you feel stress at holiday periods; you could try some of these
comfort foods:

Blue Berries: They are rich in vitamin c which is good for relieving
stress and boosts the immune system. When the body is stressed, the
immune system is compromised. Blue berries are sweet to eat and can be
added to other meals.

Fatty fish: Fish oil is rich in omega-3-fatty acids, which prevents
surges in stress hormones. Fatty fish such as catfish, shrimp and
salmon are good in combating stress.

Sweet potatoes: They are good sources of lycopene, an anti-oxidant
that helps improves mood.

Herbal tea: Herbal tea such as chamomile and barley tea are enriched
with a lot of calming component.

Nuts & Seeds: Nuts and seeds such as cashews, almond, flax seed and
sunflower are rich in magnesium. When the body is deficient of
magnesium, it could cause headache, anxiety, fatigue. Magnesium also
promotes feelings of well being through it's regulation of cortisol; a
stress hormone.

Oatmeal: It's a complex carbohydrate that is also rich in fiber. It
improves serotonin level which helps the body to relax.

Turkey: Turkey is one great comfort food you will find irresistible,
try adding some carb to it in other to get its stress relief benefit.
It has high level of tryptopan which forms serotonin when broken down.

Citrus fruits: They are rich in vitamin C for relieving stress and
strengthening the immune system. They are also good sources of
gluthathione.

Stretching offers immense benefits for the body, particularly the
muscles, tendon and joints. As you exercise and workout intensely, the
fibers in the muscles get torn, as they heal, we get healed of the
soreness and become stronger but without stretching, they will heal
and become tight putting you at a high risk of injury when you train
or workout.

Stretching basically is a natural action that happens instinctively;
people stretch their bodies after being in a state of inactivity for a
long period, e.g, stretching after sitting or lying for a long time.

Stretching can also be done as a warm up before any physical training v
or after to reduce soreness or injury of muscles, joints and tissue.

Stretching gives these benefits:

Flexibility: the muscles of the body becomes shorter and tighter as
you age and carry on with physical activity without stretching, this
makes movement become less fluid which could cause you to be prone to
strains and injury. Flexibility enables you exercise or move easily
with no feeling of tightness.

It reduces stress: the muscles contract when the body is stressed and
become tensed. This tension of the muscle affects most parts of the
body, stretching causes a release of endorphin and makes you feel
better.

It fights fatigue: blood pools in muscles when they stay inactive
which impacts you negatively by causing you to feel tired. Stretching
enables blood to flow round the body and makes the brain to be very
active.

Stretching helps to correct poor posture, by lengthening tight muscles
that might have pulled certain parts of the body from their right
positions. During stretching, the lower back muscles, shoulders and
chest helps to keep the spine in alignment as it should be, thus
posture is enhanced.

Stretches such as hip twists, toe touches are good warm ups for
training or exercises.

Diet refers to food and drinks one consumes regularly. Your diet plan
will determine if you would either gain more weight, lose weight or
remain as you are. Your diet plan should agree with your body, soothe
your life style, taste and be something you can stick to for a long
time.

The common idea of diet is food plan to lose weight perhaps for an
event such as fitting into a dress for an occasion or depriving
oneself of food for some period of time to shed off the extra weight
and so it is expected to have a beginning and an end which is often
short lived and very restrictive. Restrictive diet plans are hard to
stick to that so many throw their hands up in defeat, after a short
while of being into it.

Cutting calories is the major thing in weight loss; however, your
choice of diet plan depends on what you prefer and what works for your
body. Note that your diet plan should comprise of foods and drinks
like beverages and juice you would take on daily basis. You should
consider the following factors before starting a diet plan :

Does it fit into your lifestyle, are the foods something that your
schedule allows you to prepare or would you rather opt for a plan of
quick meals?

Is it a plan that is based on nutritional principle or scientific
proof so that it's workability can be trusted or one of those magic
diet plans?

Do you like a plan that allows for creativity with foods or one that
is restrictive on what and what not to eat?

Is it a healthy diet plan that would supply your body with all the
needed nutrients?

What amount of weight will it help you lose at the end of the day?

Will the diet plan make you too hungry and affect your ability to
carry on with daily processes and function optimally?

Are the foods appealing to your taste to make each meal enjoyable?

Is it a diet plan that your family members can partake in most of the
time for easy follow up by you or they would need to be on a separate
diet?

Are the foods affordable on a long term plan, does it fit into your
budget conveniently?

Does it have a duration or it is a continuous thing you can do for as
long as you like?

Can you abide by the diet plan for a long period without getting
frustrated and breaking it?

Source - www.9jatrend.com

Diet refers to food and drinks one consumes regularly. Your diet plan
will determine if you would either gain more weight, lose weight or
remain as you are. Your diet plan should agree with your body, soothe
your life style, taste and be something you can stick to for a long
time.
The common idea of diet is food plan to lose weight perhaps for an
event such as fitting into a dress for an occasion or depriving
oneself of food for some period of time to shed off the extra weight
and so it is expected to have a beginning and an end which is often
short lived and very restrictive. Restrictive diet plans are hard to
stick to that so many throw their hands up in defeat, after a short
while of being into it.
Cutting calories is the major thing in weight loss; however, your
choice of diet plan depends on what you prefer and what works for your
body. Note that your diet plan should comprise of foods and drinks
like beverages and juice you would take on daily basis. You should
consider the following factors before starting a diet plan :
Does it fit into your lifestyle, are the foods something that your
schedule allows you to prepare or would you rather opt for a plan of
quick meals?
Is it a plan that is based on nutritional principle or scientific
proof so that it's workability can be trusted or one of those magic
diet plans?

Do you like a plan that allows for creativity with foods or one that
is restrictive on what and what not to eat?
Is it a healthy diet plan that would supply your body with all the
needed nutrients?
What amount of weight will it help you lose at the end of the day?
Will the diet plan make you too hungry and affect your ability to
carry on with daily processes and function optimally?
Are the foods appealing to your taste to make each meal enjoyable?
Is it a diet plan that your family members can partake in most of the
time for easy follow up by you or they would need to be on a separate
diet?
Are the foods affordable on a long term plan, does it fit into your
budget conveniently?
Does it have a duration or it is a continuous thing you can do for as
long as you like?
Can you abide by the diet plan for a long period without getting
frustrated and breaking it?

Source - www.9jatrend.com

Sugar is the fuel on which the human body runs; when it's not
circulating in the right amount, every organ of the body may be
affected. Skipping meals makes your blood sugar level drop
significantly, particularly when breakfast is skipped. Some persons go
the extreme of skipping meals to lose weight which could have harmful
effects on the body and even make weight loss impossible.

The brain runs primarily on glucose, when it experiences shortage of
supply, a person's cognitive functions are affected and it might be
difficult to concentrate and carry out other mental performance.
Feelings of unwellness might also be experienced as well as mood
swings, irritability and brain fog.

When skipping of meal becomes a continuous thing, the muscles of the
body might be used as fuel source which slows down metabolism and saps
you of energy that when you do eat, the food is not broken down
properly as the body is now in starvation mode. When the body enters
starvation mode, it begins to look for alternative source of energy,
thereby converting fats into energy which has health consequences such
as low blood pressure, constipation, nausea and fatigue.

Skipping meals is more likely to make you gain weight because you
become more hungry and eat much, also as your metabolism has slowed
down, the food is not effectively burned and almost everything you eat
gets stored as fat.

Skipping meals reduces calories and nutrients needed to keep the hair
and skin shiny.

Blood sugar level fluctuates when meals are skipped continuously,
insulin which is an hormone that regulates glucose level in the body
might be disturbed as a result, this could contribute to the
development of diabetes.

Eating small portions at intervals is better for weight loss and the
health of the body than skipping meals.

Source - www.9jatrend.com

Sugar is the fuel on which the human body runs; when it's not
circulating in the right amount, every organ of the body may be
affected. Skipping meals makes your blood sugar level drop
significantly, particularly when breakfast is skipped. Some persons go
the extreme of skipping meals to lose weight which could have harmful
effects on the body and even make weight loss impossible.

The brain runs primarily on glucose, when it experiences shortage of
supply, a person's cognitive functions are affected and it might be
difficult to concentrate and carry out other mental performance.
Feelings of unwellness might also be experienced as well as mood
swings, irritability and brain fog.

When skipping of meal becomes a continuous thing, the muscles of the
body might be used as fuel source which slows down metabolism and saps
you of energy that when you do eat, the food is not broken down
properly as the body is now in starvation mode. When the body enters
starvation mode, it begins to look for alternative source of energy,
thereby converting fats into energy which has health consequences such
as low blood pressure, constipation, nausea and fatigue.

Skipping meals is more likely to make you gain weight because you
become more hungry and eat much, also as your metabolism has slowed
down, the food is not effectively burned and almost everything you eat
gets stored as fat.

Skipping meals reduces calories and nutrients needed to keep the hair
and skin shiny.

Blood sugar level fluctuates when meals are skipped continuously,
insulin which is an hormone that regulates glucose level in the body
might be disturbed as a result, this could contribute to the
development of diabetes.

Eating small portions at intervals is better for weight loss and the
health of the body than skipping meals.

Source - www.9jatrend.com

When you have belly fat that won't just go away, there maybe things
your belly fat is trying to tell you:

Watch what you eat; exercise while you continue late night snacking on
junk food is going to keep your belly fat.

Start drinking enough water and cut down on alcohol and carbonated drinks.

You are having much visceral fat which sometimes surround the internal
organs and accumulate harmful inflammatory substances like cytokines
that are linked to insulin resistance.

You should be eating more of plants like fruits and vegetables.

Try getting adequate sleep.


More effective exercises that can burn fat such as yoga.

Eat whole foods that are abs friendly.

There is need for consistent exercise.

Avoid sitting too much, aside your routine exercise, try to indulge in
physical activities that takes you off sitting positions.

Source - www.9jatrend.com

When you have belly fat that won't just go away, there maybe things
your belly fat is trying to tell you:

Watch what you eat; exercise while you continue late night snacking on
junk food is going to keep your belly fat.

Start drinking enough water and cut down on alcohol and carbonated drinks.
You are having much visceral fat which sometimes surround the internal
organs and accumulate harmful inflammatory substances like cytokines
that are linked to insulin resistance.

You should be eating more of plants like fruits and vegetables.
Try getting adequate sleep.

More effective exercises that can burn fat such as yoga.

Eat whole foods that are abs friendly.

There is need for consistent exercise.

Avoid sitting too much, aside your routine exercise, try to indulge in
physical activities that takes you off sitting positions.

Among the things that can cause belly fat are sugary sweets. It is
necessary to skip sugary sweets as well as other junk that supports
belly fat. While you may think it's not enough to cause belly fat, you
should know the harm it causes particularly at night.

Sugary sweets are particularly bad at night because it makes your
blood sugar level to rise, since there's not much activity at night as
you would probably go to bed shortly afterwards, not much energy is
spent to burn down the sugar, the excess then turns into fats and
settles in the stomach.

Sugary sweets such as chewing gum causes you to swallow air in the
course of chewing which in turn causes your belly to expand.

Consumption of sugary sweets at night fills your body with too much
sugar than it needs for energy; sugar makes it difficult for normal
appetite control which will cause you to consume more, resulting in
your metabolism converting it to lethal belly fat.

Sugary sweets mostly contain artificial sweeteners which are gas
provoking and encourage belly fat.

Taking a vacation miles away from home can be refreshing physically
and mentally. When you leave home for a vacation somewhere, you don't
want to get to your destination feeling so exhausted from the stress
of flying long distance that you would need a couple of days to
recover. Flying long distance can cause boredom, deep vein thrombosis
as a result of being in one position for a long time, dehydration,
anxiety, all of which can make you uncomfortable and deprive you of
sleep through the journey. In addition to other things you could do to
cope with long flights, good food is also very important - you need
foods that will help you fall asleep. Sleeping on long flights helps
time go faster without you watching the clock as it ticks, it also
re-energizes you at landing.

Do you know there are foods that can relax your system and set you up
for a real good sleep when you are on a long flight? These foods can
work the magic:

Oatmeal: it contains good amount of melatonin ( a hormone that
regulates the sleep/wake cycle) and tryptophan, it doesn't digest
easily to make you feel hungry in the middle of your sleep.

My Nigerian brothers and sisters, you can also try "Ogi , Akamu or Pap"

Almond butter: almond butter makes your body relaxed and gets it
ready for sleep.it also ensures your blood sugar level doesn't drop
significantly which could disrupt sleep.

Warm milk: it stabilizes the blood sugar levels, also contains calcium
that induces sleep.

Bananas: bananas have in them serotonin which is a neurotransmitter
that can cause sleep and potassium which relaxes muscles of the body.

Nuts: nuts such as walnut and almond are sources of vitamin B6 that
is necessary for the production of neuro transmitters and melatonin
which is a major hormone that regulates the sleep/wake cycle.

Citrus fruits: citrus fruits such as oranges stimulates parts of the
brain that are connected with stress resilience.

Cherries: they supply the body with melatonin that occurs normally
which acts as a regulator to the sleep/wake cycle.

Some of these foods cannot be gotten at the airport or served on the
plane, take those you can along with you or eat them shortly before
you get to the airport. Fluid intake is also very important, ensure
you take enough fluid like water to keep you hydrated through your
flight.

Source- www.9jatrend.com

Taking a vacation miles away from home can be refreshing physically
and mentally. When you leave home for a vacation somewhere, you don't
want to get to your destination feeling so exhausted from the stress
of flying long distance that you would need a couple of days to
recover. Flying long distance can cause boredom, deep vein thrombosis
as a result of being in one position for a long time, dehydration,
anxiety, all of which can make you uncomfortable and deprive you of
sleep through the journey. In addition to other things you could do to
cope with long flights, good food is also very important - you need
foods that will help you fall asleep. Sleeping on long flights helps
time go faster without you watching the clock as it ticks, it also
re-energizes you at landing.

Do you know there are foods that can relax your system and set you up
for a real good sleep when you are on a long flight? These foods can
work the magic:

Oatmeal: it contains good amount of melatonin ( a hormone that
regulates the sleep/wake cycle) and tryptophan, it doesn't digest
easily to make you feel hungry in the middle of your sleep.

My Nigerian brothers and sisters, you can also try "Ogi , Akamu or Pap"

Almond butter: almond butter makes your body relaxed and gets it
ready for sleep.it also ensures your blood sugar level doesn't drop
significantly which could disrupt sleep.

Warm milk: it stabilizes the blood sugar levels, also contains calcium
that induces sleep.

Bananas: bananas have in them serotonin which is a neurotransmitter
that can cause sleep and potassium which relaxes muscles of the body.

Nuts: nuts such as walnut and almond are sources of vitamin B6 that
is necessary for the production of neuro transmitters and melatonin
which is a major hormone that regulates the sleep/wake cycle.

Citrus fruits: citrus fruits such as oranges stimulates parts of the
brain that are connected with stress resilience.

Cherries: they supply the body with melatonin that occurs normally
which acts as a regulator to the sleep/wake cycle.

Some of these foods cannot be gotten at the airport or served on the
plane, take those you can along with you or eat them shortly before
you get to the airport. Fluid intake is also very important, ensure
you take enough fluid like water to keep you hydrated through your
flight.

Source- www.9jatrend.com

Taking a vacation miles away from home can be refreshing physically
and mentally. When you leave home for a vacation somewhere, you don't
want to get to your destination feeling so exhausted from the stress
of flying long distance that you would need a couple of days to
recover. Flying long distance can cause boredom, deep vein thrombosis
as a result of being in one position for a long time, dehydration,
anxiety, all of which can make you uncomfortable and deprive you of
sleep through the journey. In addition to other things you could do to
cope with long flights, good food is also very important - you need
foods that will help you fall asleep. Sleeping on long flights helps
time go faster without you watching the clock as it ticks, it also
re-energizes you at landing.

Do you know there are foods that can relax your system and set you up
for a real good sleep when you are on a long flight? These foods can
work the magic:

Oatmeal: it contains good amount of melatonin ( a hormone that
regulates the sleep/wake cycle) and tryptophan, it doesn't digest
easily to make you feel hungry in the middle of your sleep.

My Nigerian brothers and sisters, you can also try "Ogi , Akamu or Pap"

Almond butter: almond butter makes your body relaxed and gets it
ready for sleep.it also ensures your blood sugar level doesn't drop
significantly which could disrupt sleep.

Warm milk: it stabilizes the blood sugar levels, also contains calcium
that induces sleep.

Bananas: bananas have in them serotonin which is a neurotransmitter
that can cause sleep and potassium which relaxes muscles of the body.

Nuts: nuts such as walnut and almond are sources of vitamin B6 that
is necessary for the production of neuro transmitters and melatonin
which is a major hormone that regulates the sleep/wake cycle.

Citrus fruits: citrus fruits such as oranges stimulates parts of the
brain that are connected with stress resilience.

Cherries: they supply the body with melatonin that occurs normally
which acts as a regulator to the sleep/wake cycle.

Some of these foods cannot be gotten at the airport or served on the
plane, take those you can along with you or eat them shortly before
you get to the airport. Fluid intake is also very important, ensure
you take enough fluid like water to keep you hydrated through your
flight.

Source -www.9jatrend.com

When we talk about snacks, what usually comes to the mind of most
people are flour baked products alone like pastries but snacks are
actually more than that. They also include quick foods we can have on
the go or between meals. Most snacks contain too much sugar/salt,
saturated fats which are less healthy for the body. However, there are
healthy snacks that can improve your overall health and make you more
beautiful too. Can healthy snacks make one more beautiful? Yes, they
can; the secret to lasting beauty is in the diet and not just beauty
products.

Healthy snacks nourish your body, skin , hair and nails with all the
nutrients they need. They should contain, carbohydrates, healthy fats,
fibre and protein at least.

Here's a list of healthy snacks you can eat:

Spicy popcorn: pop the corn with garlic, salt/sugar and little olive
oil. It will provide you with fats, fibre and anti-oxidant.

Baked sweet potato chip.

Nuts: you can snack on nuts such as almond or a combination of
different nuts. Nuts are rich sources of protein, fibre and healthy
fats. They can even help to reduce bad cholesterol level in the body,
if eaten often. Nuts are high in calorie, so weight watchers can
reduce the quantity they consume.


Fruits and vegetables: many would be amazed to know fruits and
vegetables can be used as snacks. Chopped up fruits such as apples,
berries, banana, pine apple and cut to bite-size vegetables can be put
in the lunch pack and snacked on. You can even fix them onto a stick
and wrap for a more attractive look and convenience while eating




Greek yoghurt, chocolate milk: these are healthy snack beverages. You
can take either of them or mix the Greek yoghurt with chocolate for
taste. They contain rich protein, calcium and are good for after work
out recovery. For a perfect workout recovery snack, add whole grain
cracker to either beverage. It gives a blend of protein and
carbohydrate which is a healthy complement for work out.

Having healthy snacks handy prevents you from getting too hungry and
over eating. It is also a good way of increasing your nutrients intake
per day and sustains your energy level.

Wrinkles are part of the signs of aging. It appears on the skin
earlier than it should when there's consumption of too much acid
forming foods and oxidative stress in the body.

In order to delay the process, here is a list of foods you must avoid:

Fatty meats: They contain high saturated fats, it should be reduced if
it not be totally avoided.

Pasteurized milk: pasteurized milk are acidifying due to the process
the milk has been passed through to eliminate bacteria from it.

Gums/Candies- These contains lots of sugar, particularly chewing gums
and gives no nutrient to the body.

Alcohol: it speeds up the aging process, thus it should be avoided in
the best way possible.

Processed meat such as bacon have high nitrate and fats content.
Foods that are deep fried in oil such as chips increases inflammation
in the body.

Lemonade has too much sugar which can be linked with wrinkles formation.

Pork: it is a high acid forming food.

Sugary pastries: As the name implies, they contain too much
artificial sugar, which is not good for the body.

When these foods cannot be completely avoided, their intake should be
reduced to the barest minimum in order to stay young and wrinkle free.

Source- www.9jatrend.com