The Wellness Info

6 tips for long, strong and healthy nails

May 13, 2015 by Sheila Smith

With a little time and maintenance even the weakest and most brittle nails can become longer, stronger and healthier. Here’s how to do it:
Take more protein

Let your food be as rich with protein as possible. You can eat eggs, meat, beans, peas … You may also take supplements and protein shakes.

B complex

B complex is essential when it comes to the health of your hair, skin and nails. It is incredibly effective for strengthening the nails. Therefore, take as much as possible through food (egg yolk, liver, green leafy vegetables, peanuts …) or as a supplement. Vitamin B may not accelerate the growth of the nail, but will contribute to their strength and elasticity, and thus prevent them from cracking.

Wear gloves

When you wash the dishes and especially when you clean the bathroom or floors it is necessary to wear rubber gloves. Chemicals from detergents are detrimental to the health of your skin and nails. This will not accelerate nail growth, but you will certainly give them a chance to grow.

Give them a proper care

If you want to grow healthy nails you need to maintain them the right way. You should regularly trim and shape them in order to maintain a nice shape and remove any jagged edges that are a potential threat.

Use acetone free products

Never use nail polish removers that contain acetone because it dries the nails and makes them brittle. Use oil based removers that will nourish the nails and cuticles.

Stop biting your nails

We think it is not necessary to emphasize how much this bad habit makes your nails brittle and certainly not very long! Therefore, if you have a habit to bite your nails take a chewing gum or do something creative with the hands, in order to take your mind off biting.

Learn how drop extra pounds from specific parts of your body

May 13, 2015 by Sheila Smith

In order to reduce the stomach, you started with a rigorous diet and the pounds have melted everywhere – except on the stomach. Sounds familiar?
The new nutritional theories say that it is possible to lose weight from certain parts of the body.
The studies are based on the fact that hormones trigger obesity, especially excess pounds on certain parts of the body.
If you control your hormones you will control your weight. You just have to adjust your diet and exercise.
Hmm, sounds too good to be true? We have no choice but to try and see, right? 🙂

The guiding principle

Physical processes coordinate hormones, and they indicate where the fat will be located. Problems arise because many of us live in a state of hormonal imbalance caused by low-quality diet, stress, pollution and physical inactivity.

Each group of fat came from the operation of specific hormones. If we balance our hormones by special diet, exercise and general changes in lifestyle, the stubborn fat deposits will disappear.
Nutritionists recommend a Mediterranean diet (fruit, vegetables, fish, small amounts of meat, healthy oils and omission of sugar and fast food), daily intake of multivitamin supplements, minerals or fish oil and a program of regular exercise.
It is a principle theory, but for each group of body fat there is a different way to do it in order to correct the hormonal imbalance that causes it.
Waist fat
The fat over the hips and buttocks may be a sign that you have a problem with insulin, which regulates blood sugar. If it is not balanced, it leads to the deposition of fat in the waist area. If you take too much sugar, which it forces your body to produce insulin (to remove sugar from the bloodstream). But after a while, when sugar consumption is not reduced, the cells will cease to react properly, excess glucose in the bloodstream will start to deposit unwanted fat deposits on the waist.

Action Plan: To reduce the production of insulin and thereby melting the fat around the waist, you need to put the intake of sugar and carbohydrates under control. Keep up the Mediterranean diet, avoid sugar and foods that burn quickly (alcohol, white bread, cookies, chips, rice, cereals with added sugar for breakfast, sweetened drinks). Eat foods rich in antioxidants (this helps prevent the bad effect of free radicals) such as cinnamon, chili, cranberries, blueberries, broccoli and green tea. With the addition of a multivitamin and fish oil, be sure to take chromium (excellent for control of blood sugar), magnesium and zinc.

Excess fat under the armpits
If you have a greater fatty tissue under the armpits it can be a sign of slower thyroid gland. This gland controls the consumption of calories from food. If the gland does not function properly it can lead to weight gain, fatigue and depression.

Action Plan: Some raw foods can aggravate the normal functioning of the thyroid gland. So if you notice these symptoms, reduce your intake of broccoli, cabbage, kale, beets, peaches, strawberries and soy products. The thermal processing of these foods removes the unwanted effects. Take supplements such as iodine and selenium, which promote healthy functioning of the thyroid gland. Therefore eat Brazilian nuts, kelp, liver, onions, salmon, tuna and whole grains. And be sure to avoid stress. The stress hormone cortisol slows the thyroid gland.
Excess fat on your hips and buttocks
The female hormone estrogen promotes deposition of fat around the hips and buttocks. Many of us have been exposed to high levels of natural ( found in the water and grown meat) and synthetic estrogen.

Action Plan: Eat more fruits, vegetables and whole grains. They contain special ingredients that help bind the excess estrogen. Avoid alcohol, sedatives, drinks with preservatives and artificial colors, because they hinder the efforts to cleanse the liver from the excess estrogen. Eat natural yogurt that brings beneficial bacteria in your digestive system, which help eliminate the estrogen through the digestive tract. And reduce coffee. New research shows that more than two cups of coffee a day can boost the production of estrogen in women.

Chia smoothie – food for healthy skin

May 13, 2015 by Amy Brown

Smoothies meal cups are always a good idea. They contain a lot of healthy and fresh foods and therefore are easily digested. Their nutritional value is so high that it makes great food for breakfast or dinner.

Chia seeds which are called “super foods” are a real sensation lately. It is the richest botanical source of omega 3 fatty acids, richer than fish oil, help in the fight against free radicals, improve the health of your skin, and most importantly of all – gives a fascinating feeling.

This seeds contain 30% more antioxidants than blueberries, and chia oil is also rich in protein, vitamins A, B1, B2, B3, iron, magnesium, potassium, phosphorus, manganese, copper, molybdenum, zinc and niacin.

Despite all the other benefits offered by this seed, chia seeds are also great as a remedy for skin diseases. Therefore, in recent times it has been used in the cosmetic industry as an epochal discovery for skin care.

Having all these benefits in mind, we offer a simple smoothie recipe that will give you energy for the whole day, and will tremendously affect your skin.

Smoothie with chia seeds, banana and strawberries

• 1 banana

• 2 teaspoons of chia seeds

• 3-4 fresh strawberries

• 300 ml of fresh milk or yogurt, optional

Mix all these ingredients in a blender, and in less than 2 minutes you’ll prepare a healthy and tasty chia meal in a glass.

How creativity can improve your mental health?

May 13, 2015 by Amy Brown

Children are not the only ones who need creativity. Adults would have been more useful if they use activities with more imagination and improvisation. Numerous studies have shown that creativity has a positive influence on our physical and mental health.

Which creative activities can improve your health

1. Keep your private diary

Stress is an everyday occurrence in our life, it increase the hormone cortisol which is damaging the immune system and over time can cause a series of health problems. One study published in British Journal of Health Psychology found that writing about emotions reduces the level of cortisol in the body. It especially helps people who suffer from a psychological trauma. Many studies have shown that people who keep a diary have better sleep, improved mood and heal faster.

2. Read books that are challenging for you

Did you know that reading books that are challenging for you are very useful for your brain and mental health? The results from the brain scans showed that “difficult” books to read, prose and poetry, indicate more brain activity than those “lighter” books.

3. Poetry is balm for the soul

Poetry reading increases the activity in the right hemisphere of the brain, the area associated with autobiographical memory. Poetry helps to look at our own experience and compare them with what we read.

“Poetry is not just a matter of style, but deep version of experience in which the emotional and personal is added to the cognitive,” said Professor Philip Davies of the University of Liverpool in one of his study.

There is evidence that poetry influences the brain in the same way as music. You know the feeling of connecting with a song when you hear it for the first time?

4. Have a hobby

Whether you are painting, knitting or making souvenirs, hand-made activities are deeply relaxing for the body and positively influence on coping with stress. These activities have meaning of self-expression, improvisation and creative problem solving in a creative way. Building, sewing, knitting, gardening are useful for the human psyche, these and other similar activities act as natural antidepressants.

Polenta – four times less calories then bread!

May 13, 2015 by Kelly Bennet

In the past this meal was typical food for the poor people in Europe, but today it is served in the restaurants as good addition of meat or fish.

Polenta is given to the children and almost all of us have tried it in the past. If you haven’t tried it, I suggest you try it now. It is such good food because it has 0 fat, it is rich in proteins and it gives you energy. This food is one of the best supplements for bread, because it has 4 times less calories then the bread. You can try my recipe for grilled polenta.

For this recipe you will need:

1 tablespoon of butter
2 cups of low-fat milk
2 cups of clear chicken soup
1 cup polenta
1/2 cup of grated parmesan cheese

Preparation:

Put the milk, soup and the butter on medium heat to boil, when it starts to boil remove the pot and add a bit salt and red pepper. Add the polenta and stir constantly for about 5 minutes until it thickens. When the polenta is ready add parmesan and stir nicely.

Put the polenta into a big oiled dish and cover it. Leave it for about 3 hours in the refrigerator to tighten. Cut it into long sticks with about 0.5 inches width and grill them for about 2 minutes on each side. Bon appetite !

Why forgiving is good for your wellness?

May 12, 2015 by Amy Brown

If someone hurt you and you could not get over it, it’s time to leave the feelings and forget, because otherwise you will suffer on mental and physical level. When we feel injustice, anger is born and it can last very long time, even years, and that is influencing on our wellness.

Do not punish yourself, but forgive:

1. Anger harms the health of the heart

The feeling of anger and rage affect physical health, it increases levels of the hormone cortisol and adrenaline. Long term anger burdens the heart and can lead to the emergence of cardiovascular disease.

2. Affects your children

Even if you do not show anger in front of your children, yet they know how to “read” your feelings and take them into themselves. Thus, children will develop uncertainty in its environment.

3. Anger adversely affects mental health

No one is immune to occasional harassment, but people who always rethink the scenarios in which someone was violating them could seriously jeopardize mental health. Negative feelings and thoughts may lead to difficulties and weakening of the self-control. It also increases the risk of mental disorders.

4. Chronic anger may lead to occurrence of diabetes

Anger can lead to the onset of type 2 types of diabetes. Although there is no direct link between temperament and the risk of diabetes, yet people who frequently get angry according to research have around 34% higher risk for this disease.

5. Relaxation is repairing the mood

The mood really improves after we forgive someone. In one research, the participants received an assignment to think about who violated their life, then to search for the person and tell her/him that she/he is forgiven, with condition that they are really ready to forgive him/her. They noticed changes in the mood on positive aspect with participants who agreed to forgive and have done so.

6. Sleeping is easier after we forgive

Before falling asleep, our head is full thoughts on which we can not influence. Even if we are aware and we want to push that thoughts away, they keep us awake and they contribute to sleeping difficulties, which in the long run is bad for our health. Studies have shown that people who find it easier to let the past go have a quality sleep.

7. People who forgive have quality relationships

Many people believe that the forgiving is making them weak, but Gandhi wont agree with this. Once he said: “Forgiveness is the attribute of the strong” because it takes a lot of courage and wisdom to distance from the painful experience. It shows that you are a person who is able to build quality relationships.

Ultra effective weight loss plan – lose 8 to 15 pounds in one week!

May 12, 2015 by Sheila Smith

American nutritionist Mark Hyman created a ultralight weight loss plan, which will help you eliminate toxins from your body, relieve pain and inflammation, and in seven days you lose 8-15 pounds without major sacrifices!
You have five meals during the day – three major and two snacks. In the morning and in the evening you have to drink an “ultrasmoothie”, eat an “ultrasoup” for lunch, and in the evening you have to take a hot “ultrabath”.
See the rules of this plan and you’ll easily get rid of the excess weight!

Ultrasmoothie

Ingredients:

Half a cup forest fruit
1 banana
2 tablespoons of peanut butter
2 teaspoons of flaxseed

Mix all ingredients in a blender and your shake is ready!

Ultrasoup – vegetable soup

You can easily make an ultrasoup by simply boiling a minimum of 7 types of vegetables including green vegetables (cabbage, spinach, chard…) . Spice it and eat it during the day.

Ultrabath

Before you go to sleep enjoy your ultrabath. Add a mixture of Epsom salt, baking soda and lavender essential oil. This will help you fall asleep easier and eliminate toxins from your body.

Example daily menu
Breakfast: Lemonade without sugar and ultrasmoothie. Snack: a cup of ultrasoup.
Lunch: Two cups of steamed vegetables, chicken fillet, half a cup of brown rice, ultrasmoothie. Snack: ultrasoup.
Dinner: Fish baked in olive oil with lemon juice, two cups of steamed vegetables and ultrasmoothie.
NOTE: Do not use this diet plan longer than one week! One week is enough to clear your body from toxins.

Exercises you can do while sitting down

May 12, 2015 by Amy Brown

The human body is not “designed” to be in a sitting position for a long time. However, due to work or personal choice, many people are “tied”
to their chairs. The next time when you stay a while in a sitting position, remember that there are simple exercises that will stir your body and help you stay healthy and fit.

The following exercises will help, move the wrists, improve the body circulation, strengthen muscles and plus you will burn some calories :

1. Clamping the buttocks

The easiest exercise you can do while sitting is to strengthen the buttocks and thighs, i.e the most problematic areas of the female body. Sit straight so that your feet are attached to the floor. Tighten the muscles of the buttocks and thighs and hold “contorted” for five seconds. Then, relax them. Do 20 repetitions.

You can do this exercise while you are at work, while you are searching the Internet or while traveling to long distances. Without much effort, you will shape the buttocks.

2. Toning the legs through the “writing” of the alphabet

Raise one leg so that your fingers will easily touch the floor. Start “writing” each letter of the alphabet with your toes on the floor. Write capital letters. Once you complete the alphabet with one leg, repeat with the same with the other.

Then again, do the same exercise, but this time gently touch the floor with the entire foot, ie. with toes and heels. Instead the alphabet you can write numbers. The foot should be constantly active, and muscles engaged.

3. Strengthening the thighs

Sit close to the edge of the chair. Straighten your back, set the knee on an angle of 90 °. Lift the right leg and straighten it in front of you, to be parallel to the floor. Hold this position for 2-3 seconds and lift it down. Repeat it with the left leg. Do 20 repetitions.

This exercise will enable and shape the muscles on the front of the leg, above the knee.

4. Strengthening the calf

Set feet on the floor and lift only the heels, so that rely only on the front of the feet. Push your heels as higher you as you can and then lower them back on the floor. Do 15 repetitions.

You can do this exercise while you work and study, because it doesn’t requires a lot of attention. You will maintain the strength of the calfs and your feet will look more attractive when you wear high heels.

5. Strengthening the muscles below the knee

Sit upright and put your feet on the floor. Raise the toes without pulling off the heels from the floor. Lift them as higher as you can and then lower them back on the floor. Repeat this exercise 15 times.

While practicing this movement, no one will even notice that you exercise, so you can do literally anywhere.

6. Abdominal contractions

Sit up straight. Tighten your stomach muscles and hold the contraction at least 5 seconds, then relax them. Do 10 repetitions.

7. Move your ankles

Move your ankles so the toes of your foot will move in the imaginary circle. Draw the circle 5 times clockwise and then 5 times backwards. Repeat it with the other leg.

8. Move your shoulders

Make 10 circles with your shoulders forward and another 10 in backwards. This exercise will not only move your shoulders, but will reduce the tension that accumulates in the upper back.

9. Stretch your neck

While sitting upright, slowly bend your head down so your chin touch your chest. Then bend your head back and direct the look at the ceiling. Repeat this exercise five times.

10. Elegant stretch

Raise your arms sideways while hands do not reach high above your head and then lower them elegantly in your lap. In fact, in this exercise the hands should make a big circle.

If you are surrounded by people, do the exercise only once as will not feel uncomfortable. But if you’re alone, do 10 elegant stretching, be carefully that your back is constantly straight.

The proposed exercises can reduce the negative impact of the”seating” lifestyle has on our health and appearance, but not completely neutralize. Do not be shy to do the exercises in front of your colleagues at work. Call them so they can join you and together resist on the negative effect of seating.

And do not forget …

After 30 minutes seating make at least two-minute break. Stand up, stretch and walk around the room you are in.

Fantastic green detox drink for a flat belly

May 11, 2015 by Sheila Smith

If you recently gained weight don’t worry! With a correct nutrition and physical activity you can quickly return to your slim figure, there are are also many healthy drinks that will help you in this effort.
This miracle drink with ginger, spinach and avocado will speed up the metabolic processes and it will be particularly effective for elimination of fat deposits on the stomach.
Drink it every morning and you’ll easily return to your slim figure and healthy body.

Ingredients:

1 teaspoon of ground ginger
1 clove of garlic
1 table spoon of apple cider
1 teaspoon of honey
a handful of mint and parsley
half avocado
half a cup of water
spinach

Preparation:

Wash the greens, peel the avocado and cut it into cubes. Put all ingredients in a blender except for the honey and ginger, mix them and add then add the honey and ginger and stir some more.
Drink this healthy, natural drink in the morning before breakfast.

Say “YES” to the present moment

May 10, 2015 by Amy Brown

The modern way of life is filled with stress , the main reasons are the rapid lifestyle and general financial uncertainty due to the uncertain future. Unfortunately, there is a gap between what the circumstances of our lifes require from us and what is required by human nature, so it is no surprise that people are looking for ways to cope with stress.

One way to accomplish this is to slow down the pace of life so that worry about the past and the future will be replaced with more attention to the present. Here are the ways we propose to achieve this goal.

Focus on what happens to the current moment – Thinking about unpleasant moments of the past is actually returning them to the present, which mean you go again through the same bitter experience. It will make to look at the future filed with pessimism and you will meet the stress. You should spare from such a view, because no one can predict the future and instead of that concentrate on what is just happening here and now.

Full presence – Be aware of what you experience in the present. What you see, hear or smell now? How do you feel about it? Openness to new experiences allow you to be curious. Instead of thinking that you will not succeed because of bad experiences, accept new challenges of the present and curiously wait to see what experience you will get this time.

Do not judge – The way you accept new things depend on the feelings that protect you from something or make you act to do something. Try to accept things with an open mind without judging.

Accept the things as they are – Do not get fooled that reality is or should be in the way that suits you. So you finish with the feeling that you are a victim and the claim that life was not fair to you. Look the reality and become aware of it, you can adapt and tolerate it or you can fight to change something.

Awareness of the connection with nature – The environment is something that we should defend. We are part of it and we get things that we need from there: food, beauty, opportunities… All living beings in the nature want to be satisfied, and therefore we are not alone in dealing with stress and problems in the endless quest for pleasure.

No attachments – Do not attach too much to people, objects or experiences, because in these modern lifestyles you will hardly be able to save all the things that you like and still want. Stay independent of them, because excessive attachment to things springs from the fear and it is the basis of suffering. Everything goes away, everything changes. A door is closed, the other opens.

Stay calm – Life has its ups and downs. At any stage you are in, you know that it will end. When you are going through a bad time, stay consistent with your values and attitudes and calmly continue to achieve your goals.

Compassion – Treat yourself, and other people with kindness and compassion. Instead of condemning, be open to other people’s problems, try to understand them and do not hesitate to sympathize. Compassion is one of the basic human needs that are accomplished through relationships with others. Thus quickly you realize that you are not alone in the mud of problems.

Food that reduces the level of stress

May 10, 2015 by Amy Brown

Next time you feel anxious, under pressure or too stressful, make a meal with some of the following foods and very soon you will return to normal.

Sweet potatoes – They may be helpful in reducing stress because they satisfy your need for carbohydrates and sugars. They contain beta-carotene and other vitamins that help your body process carbohydrates slowly and with a constant tempo.

Dried peaches – They are full of magnesium, which reduces the stress and at the same time naturally relaxes your muscles.

Oranges – Vitamin C reduces stress and restores blood pressure and maintains the normal level of cortisol after a stressful situation. Vitamin C is also good for improving the immune system.

Almonds, pistachios and nuts – Almonds contain vitamins B and E that improve your immune system, pistachios and nuts help to reduce the blood pressure.

Turkey meat – This meat contains amino acids called L-tryptophan, which promote the release of serotonin, a chemical substance in the brain that causes you to feel good. Because many people reported feeling relaxed after eating turkey, it is well documented that L-tryptophan has a calming effect.

Spinach – A lack of magnesium can cause migraine headaches and fatigue. A plate of spinach fulfills 40% of your daily requirement for magnesium in your body.

Salmon – Foods rich in omega-3 fatty acids protect against heart diseases. They are very effective in keeping the stress hormones cortisol and adrenaline at normal levels.

Green vegetables – Broccoli and other dark green vegetables are rich in variety of vitamins that help your body during stressful situations.

Avocado – The fats and potassium which are contained in avocados lower your blood pressure. One study says that the best way to lower blood pressure is to consume enough potassium (avocados have a greater amount than the banana).

Another tips for reducing stress:

Exercise regularly
Drink an energy shake for breakfast
Eat smaller meals throughout the day, which will help maintain the level of blood sugar (when blood sugar is low it reduces mental, physical and psychological energy, but the stress increases).

Japanese method for a slimmer waist

May 10, 2015 by Sheila Smith

Imagine slimming your waistline just by laying down. You think it’s impossible?

According to the Japanese doctor Fukutsuchi – specialists for pelvic problems and author popular books – it’s possible!
The doctor discovered that the main cause of large deposits in the waist is the divergence of the pelvic bones and bones under the rib cage. After a series of experiments and trials, he confirmed his hypothesis and devised exercises to lose weight fast – if we can call laying down an exercise! 🙂
The essence of the method is to do it three times a day for several minutes – just laying on a towel folded into a roll.
The result – slimmer waist!

This is what you should do:
1. Fold a towel into a roll;
2. Lay on a firm surface – never on a bed, preferably on the floor and place the towel under your back. The position of the towel should be right under your navel. The folded towel should be slightly longer than the width of the back;

3. Relax. Put your feet shoulder-width apart and bend your feet so that they only the thumbs touch;

4. Fully extend your arms above your head. Turn your palms down and make your little fingers touch;

It is a pretty uncomfortable pose. If you find it difficult to extend your hands, do not force it, extend them as far as you can. It is important to make sure your little fingers and toes touch.

Lie in this position for 5 minutes. Do this exercise 3 times a day, but the first time should not be longer than 5 minutes.

It is not difficult, but at the beginning you may have an unpleasant, even painful feeling, because the skeleton will start to return to his natural position. If you find it too difficult to get through 5 minutes, start with a minute or two and increase it every day, until you get to 5 minutes. And do not miss a day to do this in order to get a stable result! In essence this is stretching. If you move the towel under the breasts – you will have the effect of raising the chest. If you put it below the ribs – the waist will become more pronounced.
Just be careful, because in this position the bones and joints are moving.
After the session, get up slowly and carefully. First on the side, then sit down and then stand up. Avoid sudden movements.
If you have any problems with the spine, back, consult your doctor before performing the exercises.
Even if you do not believe in this method, you won’t lose anything if you try it. We recommend that you measure your waistline before and after this exercise and you will be pleasantly surprised!
Over time, this position corrects the posture and gives a nice, healthy feeling throughout the body.

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