The Wellness Info

Relief from stress with Six yoga exercises!

June 21, 2015 by Kelly Bennet

All of us have been caught up in situation where we simply can’t deal with the obligations and the work. Therefor, rather than wasting time in front of the computer or over the book without any effect, perhaps it is best to separate 10 minutes for short exercises that will return our strength, concentration and energy. Here are few exercises that you should apply the next time you are felling stressed, disoriented or you lose your focus.

Six your exercises that will help you get rid of stress.

Exercise 1: Relief from anxiety and clearing your thoughts

The key to relaxation is breathing. In fact, when we are busy and concentrating working on a long time, our breathing is shallower and leads to a lack of oxygen in our body. Deep breathing rid of harmful toxins and restores our energy. For this exercise you need to be in comfortable position(whatever makes you comfortable, sitting, laying ..) where your spine is straighten up. Inhale trough the nose while counting to 4, hold the air for 3 seconds and exhale our while counting to 4. Repeat this 10 times and every time your thoughts will be clearer and more focused.

Exercise 2: relief of tension in the neck and shoulders

If you were sitting in exercise 1, stay in the same position, but this time stretch up your arms over your head with the palms up. Try to keep up your hands in line with your ears and keep your shoulders relaxed, you should not be tense. Keep your hands in this position for five long breaths and then lower the. Shake up your shoulders and repeat this exercise for 5 times.

Exercise 3: Relief of stiffness in the shoulders

Stand up straight up so that your feet can be placed on the width of the hips. Extend your arms on both sides , parallel to the floor. Then fold our hands and place them both elbows next to each other, so that the external side of your palms is touching each other.

Exercise 4: Stretch up your chest!

Standing straight up, stretch your arms behind your back, put your fingers into fists and then slowly merge them next to each other. Look forward, straighten up as much as you can and slowly lift your merged hands as much as you can (behind you). Keeping this position take 5 long breaths. Repeat this exercise 3 times.

Exercise 5: Remove the tension in the neck and the spine!

For this exercise you should be standing straighten up. From position with straighten spine and the feet in position the is in line with your hips, bent one of your hands at the elbow over the other hand and lean forward as far as you can. Hold this position and take 5 deep breaths. You can slightly bend your knees if the pressure is too great. Repeat this exercise 3 times.

Exercise 6: Stretch up the back and hips!

Laying on your back bend your left leg so your left ankle is placed on over your right knee. Now go and place the ankle of your right hand onto your left knee. Put your left hand under the left leg and try grab the right hand whom is onto the left knee. With the two hands around the left leg, slowly pull the leg toward your self. You will feel the stretching up of the right hip. Try to stay in this position for 5 breaths. Repeat this exercise with the other leg, and do it one more time for each leg.

Yoga during pregnancy – yes or no?

June 19, 2015 by Sheila Smith

Definitely yes!
Pregnancy is an ideal time to start doing yoga, because these exercises balance the hormones, improve circulation, relieve pain, strengthen the pelvis … But most important of all is that these exercises help a woman to connect more deeply with her baby.
Experience shows that women who practiced yoga during pregnancy, felt its benefits long after the birth. Yoga improves physical fitness and eliminates the discomfort in the body and back pain.

Working with pregnant women, mothers and babies is especially satisfactory. It’s wonderful to work with these groups, because they are very specific and inspiring. Mothers who come to classes as pregnant women, usually show interest to return after childbirth and keep doing yoga.

Yoga during pregnancy is important, because women work on strength and muscle flexibility, coordination and balance. The classes for the future moms offer special exercises. Mothers in classes establish a special relationship with their children, but also with the group and together with the help of yoga find their peace, satisfaction and fulfillment.
– The most common motive for people to go to yoga is everyday life, because more than 80% of modern diseases are based on stress which block the circulation of energy in the body.

Yet, there are some things to pay attention to when it comes to yoga during pregnancy:
* If you go to a regular yoga practice, be sure to tell your instructor that you are pregnant in order to do certain exercises that are good for you during pregnancy.

* After the first trimester do not do any poses that involve lying on your back, because it can reduce the blood supply to the fetus.

* From the second trimester do the standing exercises by holding onto a wall or chair.
* Avoid doing exercises in overheated rooms.
* Listen to your body. If you do any exercise with extreme difficulty or pressure, don’t do them. Focus on the ones that you can enjoy.

Yoga poses that are good during pregnancy:
* Butterfly stretching,
* Bending at the waist in a sitting position,
* Cat / cow,
* Cobra,
* Side angle,
* A standing forward bend (with a chair for reliance)
* Triangle pose

Quit these habits and you will get instant flat stomach

June 19, 2015 by Sheila Smith

Bloating is a common problem of modern women for which we are not satisfied with our appearance, and are subjected to rigorous diets.
In fact, you should only change a few daily habits and you will get instant flat stomach! Sounds too good to be true?
Try to get rid of these habits and you will quickly see the results, because every inch less is important, right?

1. Become a slow eater – One of the most common causes of bloating of the stomach is slowed digestion. This happens when you eat too quickly and do not leave enough time to prepare the food for digestion. It is essential that the food is as much chewed in the mouth if you want the digestive process to be faster and easier. Also, when we eat too fast, especially standing, it creates a feeling of bloating because we also swallow air. Also, fast eating makes you lose track of the amount of food. Therefore, you need sit and eat slowly and chew as much as possible. Your body will thank you!

2. Stop consuming carbonated beverages – every drink that has bubbles is not good for your line, because you consume air in the stomach for which you get a feeling of bloating and slow digestion. Not to mention that these drinks are usually full of unhealthy sugars and sweeteners.

3. Avoid canned food and snacks – Excessive amounts of sodium in the body is not a good thing for your stomach and line. And canned food contains plenty of sodium! In fact, everything that is packed in a plastic bag, box or can usually contains a large amount of sodium and it should be avoided. Turn to fresh foods like fruits and vegetables and healthy snacks.

4. The last meal of the day must not be immediately before going to bed – If you eat late, be sure that you’ll wake up with a bloated stomach. During bed rest, especially during sleeping, the functions of the body to slow down, including the digestive tract, so the food is slowly digested. In addition to bloated stomach you will get restless and will have a poor quality sleep and nowhere to burn the calories so they will stick to your abdomen or thighs. If you are very hungry, eat some food that does not have a large amount of fiber, so it won’t take long to digest it.

“Love Wreath” ~Cake With Dried Fruits~

June 18, 2015 by Amy Brown

It is called “Love Wreath” because you will simply fall in love with its taste, or the one that you will serve this cake to, will fall in love with you.

With mixer, mix the next ingredients:

3 eggs
1 vanilla
2 cups sugar (200 gr.)
1 pastry
1 cup milk(200 ml).
1 cup butter (200 ml).
3 cups flour (200 gr.)
1 large tablespoon cinnamon

Then add 400 grams of a mixture of finely chopped dried fruit, such as:

measles
nuts
raisins
dried apricots
dried figs
dry dates
dried pineapple … or other dried fruit of choice.

Mix the mixture with a spoon until it becomes brown then add:

1 grated lemon peel
1 grated orange peel
1 grated chocolate (100g)

Mix all of it nicely with a spoon and place it in greased with oil baking ball and pour over with the flour. Bake the cake in preheated oven at 180 degrees with the fan for 50 minutes (55 minutes with no fan).

Remove and place it on serving plate. While it is still hot pour with cinnamon.

Once it is cool cover with a paper towel, place in a paper bag and close nicely, than put it in a refrigerator.

Healthy Recipe – Millet with Mushrooms

June 18, 2015 by Amy Brown

Millet is one of the healthiest cereals. It is often recommended intake in the diet due to treatment of various diseases. Except that is healthy, it is delicious too. We share a tasty recipe where millet is combined with mushrooms, for which you will not need much time and you will have a healthy meal.

For this recipe you will need :

250 g millet
250 g mushrooms
1 carrot
parsley
1 onion
1 sour cream
100g tofu cheese
100g Trappist cheese
salt
oil
1 tablespoon spice vegetable

Instructions for preparation :

First wash the millet. Then put it in a liter of water with spices to cook on low heat for about 40 minutes. Peel and chop the carrot and the onion into small pieces. Mushrooms are also washed and chopped. In a pan cook the vegetables with mushrooms and little oil. When the millet is boiled mixed with the vegetables and the mushrooms, then add tofu cheese, and put it all together into a glass pan. Pour in the sour cream and eventually sprinkle cheese on top. Bake in oven for about 15 minutes. After that the millet is ready for serving. Good appetite!

The healthiest ever – sprouted wheat grains bread – recipe

June 18, 2015 by Sheila Smith

The flourless bread that we present today is as nutritious as other bakery products but also it is rich with protein, vitamins, amino acids, fats, carbohydrates and minerals. Just the content of nutritious fiber is twenty times higher than in the regular bread which we buy in the bakeries.

It stimulates the production of red blood cells and hemoglobin, facilitates the removal of carcinogenic and toxic substances from the body, and excess cholesterol and is recommended in the prevention of diabetes, arteriosclerosis, cellulitis… It’s made from germinated wheat grain, with a minimum of yeast and salt, without additives, preservatives and similar substances, so it is definitely the healthiest option that you can consume when you are on a diet.
All other types of bread are different, especially in that they contain flour low biological values, with properties that the human body practically can not adopt.
Check out the recipe and find out how to make this awesome recipe.

Ingredients:

300g wheat,
100g barley flakes,
2 tablespoons sesame seeds
2 tablespoons of flaxseeds
2 tablespoons sunflower seeds
1 teaspoon salt
1/2 yeast + 50ml of water.

Preparation:

Step 1: Cover the wheat grains with water and let sit for three days until it begins to germinate. Change the water periodically.
Step 2: After three days drain the wheat and grind it using a meat grinder or put them in a blender. You’ll get a mass similar to a dough.
Step 3: Add flakes in the dough (barley, oat, etc.). First soak the flakes in warm water, and when drain well when they soften..
Step 4: Add more seeds of your choice (sunflower seeds, flax, sesame) but first fry them shortly in a dry pan.
Step 5: Stir half a teaspoon of fresh yeast with sugar in 50 ml of water. When yeast is ready, add it to the mass for the bread and knead by hand. There is no need to add additional water because the wheat itself is sufficiently moist.
Step 6: Add a tablespoon of salt and put it on a baking pan to rest for about 30 minutes. It is best to use silicone molds, because then there is no need to add any fat. Cover the dough with a damp cloth.

Step 7: Preheat the oven on 220 degrees Celsius. Insert a few ice cubes into the oven in order to create vapor, which will allow the yeast to raise the bread a little more before it dries. Bake the bread for 45-50 min.
Once the bread cools down cover it with a plastic foil and refrigerate. You can distribute it into the daily portions and freeze, and use as needed.

10 minutes stomach exercises to lose weight & burn belly fat

June 18, 2015 by Sheila Smith

Abdominal muscles are one of the most demanding muscle groups and you have to dedicate yourself to obtain the desired results – reduced body fat, increased muscle mass and a six pack.
It is therefore necessary to regularly do the exercises for the abdomen and it is important to do them correctly in order to properly work on the targeted muscles.
Watch this 10-minute pilates workout to burn fat and tighten the abdomen and begin your battle for the perfect line today.

10 Reasons to Start Bike Riding!

June 17, 2015 by Amy Brown

Apart from an excellent cardio exercise for your body, burn calories and quickly takes you to the desired destination, cycling is very fun activity that will fill you with a sense of happiness. Warm summer days are ideal for this fun activity that can be practiced alone and in company.

Read these several additional reasons why it is desirable to remove the bike from your garage and start using it more often.

1. Burns calories and tone your legs

Cycling is a great way to loss a lot of calories without putting extreme physical effort. Your weight, the resistance of which is set bicycle, the speed at which you turn the pedals, and length of the path that you have chosen to ride, effect on the number of calories burned while cycling.
Example: one-hour leisurely cycling for a person with 55 kilograms burn 220 calories.

Also you tone your legs and hips, and if you seat properly on the bike the abdominal muscles are activated. Cycling strengthens your back and buttocks muscles too.

2. Relieves stress

Everyday worries and problems may be exhausted and increase stress levels. Your mind and body feel it. Do yourself a favor, get your bike and start cycling, because it has therapeutic effect. By getting out in nature and fresh air you will feel instant relief and it will improve your condition.

The more you enjoy during the exercise, the faster you get rid of stress. The rotation of the pedals will act as a meditation. Fully concentrated on the right and vigorously turning the pedals and block all negative thoughts. The bike is really magical eraser of stress and anxiety.

3. Increases energy and feeling of happiness

You need only 30 minutes cycling a day to increase your energy levels without additional incentives to which you are accustomed, as huge amounts of coffee. You are mistaken if you believe that physical activity will exhausted you. It actually stimulates you and gives you more energy to perform daily tasks.

Like any other physical activity and cycling fills you with a sense of satisfaction. Releasing the “happy hormone” serotonin and dopamine, it contributes to stay happy and motivated.

4. Protects the heart

It is proved that cycling reduces the risk of cardiovascular disease. This fun exercise will take care to reduce the risk of various diseases, such as heart complications, type 2 diabetes or cancer. Stabilize blood pressure and significantly reduces the chances of experiencing a heart attack.

Cycling is a complete “exercise” for your heart, blood vessels and lungs.

5. Protects the ankles and knees

Cycling is a cardiovascular activity that provides less friction and load the ankles and the knees, unlike physical activities like aerobics or running. The chances of injury are minimal, given the fact that regulary walk more activates knees. If you have problems with your knees, do not have doubts that cycling is the right solution for you.

6. Helps you sleep better

Cycling provides you with energy during the day and at the same time ensures that you sleep like a baby at night. Quality sleep is one of the key factors for the body and mind relax, fresh appearance and the release of excess weight. However, experts advise to pay attention of the time when you ride a bike, ie to avoid about 4 hours before bedtime.

7. Increases concentration and stimulates the brain

Morning “fuzziness” of mind after waking up can be easily cleared by cycling. The rotation of the pedals significantly improves blood circulation, from the feet all the way to the brain, which affects the brain and concentration.

While you cycle careless, get a chance to think and arrange the thoughts to prevent “blocking” of the brain.

8. Contributes to look younger

Cycling will simply make you feel and look younger, not only in spirit but in body and face.

Like any other physical activity regular cycling also will allow radiant and tightened skin, and attractive line of the body. The fact that you are truly enjoying cycling your bike will cause a sincere smile on your face.

9. Improves sex life

Bringing the body in top shape by using a bike not only lets you feel sexy, but also balance the level of so-called sex hormones in the body. Although most of the research suggests that physical activity is directly related to endorphins, however undoubtedly affects the sex hormones like testosterone. Women who are in good physical shape delaying menopause.

“It’s good for your heart is good for your sex life.”

10. Saves the planet

Replace your car with a bicycle whenever you are able to. Be an example for your community by using this alternative of transport. You will make good for the environment that will contribute to reduce air pollution. In addition, you save time and money during transport from one location to another, deftly avoiding traffic jams.

Lose weight like a celebrity – 5 factor diet

June 17, 2015 by Sheila Smith

Rihanna is definitely one of the most good-looking celebrity. We are sure that genetics played a crucial role in her perfect line, but also we are sure that she has to watch what she eats …
Celebrity personal trainer Harley Pasternak revealed the diet that makes Rihanna good-looking. This is not a typical diet that includes starvation, but represents a healthy habit that lead to the desired goal!
The 5 factor diet is a well-balanced eating plan that includes all types of foods and slowly changes the bad eating habits that make us gain weight. The good side of this diet is that there are five regular meals that maintain stable blood sugar levels, which reduces the chance that you will at some point give up and throw yourself in the unhealthy, high-calorie snacks.

It all comes down to five meals a day, exercise five days a week and five days when you can eat whatever you want during the five weeks of the compliance regime.

CONS?
Some experts, however, are not fans of this diet plan because it seems to neglect the cause of weight gain. This program does nothing to counter the emotional hunger. In addition, they say that this diet is complicating simple things. “It has been proven that it is best to eat three main meals a day, and a bite or two between them.”
Eating five meals a day requires a lot of time and commitment. You need to plan every meal ahead, so that’s why some experts oppose this diet plan because it complicates thing.

PROS?

However, her creator and many celebrities, including Rihanna, say that the great thing about this 5 factor diet plan is that you don’t constantly feel hungry as is the case with many other diets plans, plus – the one day in the week when you can eat whatever you want is very important. It will mentally move your thoughts away from the program, and it does not put you in the position of “all or nothing”. The advantage is that the exercises are not complicated and can be done at home.

The principle of the diet plan

The diet plan consists of 5 smaller meals during the day, which allow the metabolism to constantly stay busy burning calories.During the 5-week plan eat 5 meals a day, using 5 ingredients per serving. And as a bonus, meals are prepared only for 5 minutes, which means you will not lose the whole day preparing meals.
Smaller, more frequent meals may also help your body keep insulin levels low. The plan, in addition to speeding up your metabolism, also helps to improve mood, reduce stress, helps you sleep better, and so on.
Regular meals maintain stable energy levels and prevent hunger and cravings that can lead to overeating or eating high-calorie foods.
In addition to breakfast, lunch and dinner, you have to include mid-morning and afternoon healthy snacks to stabilize blood sugar levels. It is advised not to skip meals as this can slow down your metabolism and burn calories, which leads to slower weight loss.
Each meal of the 5 factor diet plan should consist of 5 ingredients that will provide essential nutrients. These components consist of complex carbohydrates, healthy fiber, protein, fat and healthy juices without sugar.
Complex carbohydrates are the main source of energy for the body and brain, and is necessary for normal functioning.Dietary fiber helps to regulate digestion and reduce appetite.
Proteins are essential for growth, development and repair of muscles in the body. Muscles consume a lot of calories even while resting, and the body is able to burn more calories which helps weight loss.
Healthy fats also help maintain satiety and overeating, and are necessary for the absorption of fat-soluble vitamins and hormonal balance.

Ingredients that you may use for your diet plan:

1. Meat – chicken, turkey, fish
2. Carbohydrates with a low glycemic index-nuts, legumes, brown rice, potatoes, lentils, bran, most vegetables (except corn, peas and red vegetables) and fruit – plums, peaches, apples, oranges, pears, grapes, grapefruit because they contain fructose.
3. Fibers for a feeling of satiety (fruits, vegetables, soy)
4. Healthy fats – olive oil, linseed oil
5. Two liters of water or tea without sugar.

Exercises

The 5 factor diet includes exercise, which consists of 5 sessions per week for 25 minutes per session. Each workout is divided into 5 exercises that target specific part of the body, such as the back, chest, shoulders, legs and abs. Training begins with a 5-minute warm-up, followed by exercises for the upper body, legs, torso, and exercises for the abdominal muscles. 5 minute cardio exercise or a brisk walk ends the training.

Conclusion

The 5 factor diet is based on a 5-week plan for weight loss. There is one casual day each week, during which you can eat what you want but without excess amounts. This prevents the desire to break the diet earlier than 5 weeks.
Although this diet can help you lose weight, because of the healthy diet and the good exercise program, individual results may vary, and there is a lack of scientific evidence to support its effectiveness.

How to grow your eyelashes in a natural way

June 17, 2015 by Sheila Smith

The first thing we notice about someone are the eyes. Whether you have makeup or not, long thick eyelashes are something that will surely leave an impression.

Some lucky people have naturally thick and long lashes, but by far the greater number of us need to use mascara if they want their eyelashes to be seen.Fortunately, there are natural ways to increase the volume and length of eyelashes.

1. Brush your eyelashes – Yes, you need to brush your eyelashes from time to time. Of course, use a specialized brush that won’t damage the lashes. This will facilitate their growth.

2. Vaseline – Vaseline is a great treatment for dry lips and dry skin but it is also great for the growth of your lashes. . Take an old washed mascara brush and apply Vaseline on the eyelashes from the root to the tips. It is best that you do this at bedtime and leave it overnight. This will hydrate the lashes and accelerate their growth.

3. Vitamins that are beneficial for hair growth are also good for your eyelashes. Biotin and B complex vitamins apart from being useful for your hair and nails, they are also very good for the lashes and their growth.

4. Castor oil – this is certainly the product that is most recommended for hair growth, and therefore for the lashes. Apply it with a clean mascara brush at bedtime and leave it overnight. Soon you will see results!

5. Green tea – In addition to being as good antioxidant and it is recommended that you consume it daily, it is also great for the health of the eyelashes. Soak a piece of cotton into a cup of green tea, place it onto your eyelids and leave it for a few minutes.

White Bean Spread Recipe

June 16, 2015 by Amy Brown

In addition to bread or crackers, this spread can be used on pieces of vegetables, such as peppers and tomato cut in halves, or the leaves of lettuce
Ingredients:

large can or 2 small cans of white beans
juice of ½ lemon
2 tablespoons olive oil
1 clove garlic
2 tablespoons wine vinegar
1 teaspoon mustard
salt and pepper
1 tablespoon fresh thyme leaves
10 fresh basil

Drain and rinse well the beans from a can. Put it in a blender or electric chopper and then add the lemon juice, olive oil, peeled garlic, mustard and salt and pepper to taste. Mix until it become a smooth puree; if necessary, add a tablespoon or two of water. In the puree add the thyme leaves and basil leaves. Briefly, mix and transfer to a bowl and serve.

~~Bon appétit

Efficient and cheap – homemade coffee body scrub

June 16, 2015 by Sheila Smith

The skin needs constant care to keep it soft and velvety, and one of the basic steps is certainly the body scrub. The best and safest and cheapest way to remove the layer of dead skin cells is to create an all-natural exfoliating scrub. I tried it and decided to share with you this simple, but more than an effective recipe for coffee scrub. You will need only three ingredients that you probably have in the kitchen and 10 minutes to do the whole. Try it, your skin will thank you!

Ingredients:

3 teaspoons of coffee (black)
3 teaspoons of sugar (white or brown crystals)
A few spoons of oil (olive oil, coconut oil, whatever you have)

Preparation:

Combine all ingredients to get a butter-like mass. It should not be too liquid or too thick.

Use:

Use it like any other body scrub, and of course, using shower gel, remove the excess oil from the body.
The skin will become incredibly soft, smooth and velvety. And most importantly, this is a completely natural product.

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