Best Foods to Eat in the Morning

Eggs

Eggs are undeniably healthy and delicious.

Studies have shown eating eggs at breakfast increases feelings of fullness, reduces calorie intake at the next meal and helps maintain steady blood sugar and insulin levels.

Coffee

Coffee is an amazing beverage to start your day.It's high in caffeine, which has been shown to improve mood, alertness and mental performance.Caffeine has also been shown to increase metabolic rate and fat burning. In one study, 100 mg of caffeine per day helped people burn an extra 79–150 calories over a 24-hour period.Coffee is also rich in antioxidants, which reduce inflammation, protect the cells lining your blood vessels and decrease diabetes and liver disease risk.

Oatmeal

Oats are also rich in antioxidants, which protect their fatty acids from becoming rancid. These antioxidants may also help protect heart health and decrease blood pressure. Oatmeal is the best breakfast choice for cereal lovers.One cup of cooked oatmeal contains about 6 grams of protein, which won't provide the benefits of a higher-protein breakfast. Oatmeal made from steel-cut oats provides about twice as much protein.

Green Tea

Green tea provides only 35–70 mg of caffeine per cup, which is about half the amount in coffee.Green tea may be especially helpful against diabetes. A review of 17 studies found that green tea drinkers had reductions in blood sugar and insulin level. It contains caffeine, which improves alertness and mood, along with raising metabolic rate.

Flaxseeds

Two tablespoons of ground flaxseeds contain 3 grams of protein and 4 grams of fiber. Flaxseeds are incredibly healthy.They're rich in viscous fiber, which helps you feel full for several hours after eating .Flaxseeds may also improve insulin sensitivity and reduce blood sugar levels, as well as protect against breast cancer.

Cottage Cheese
Cottage cheese is a fantastic breakfast food.Full-fat cottage cheese also contains conjugated linoleic acid (CLA), which may promote weight loss.It's high in protein, which increases metabolism, produces feelings of fullness and decreases the "hunger hormone" ghrelin.

Protein Shake

Another great way to start your day is with a protein shake or smoothie.It has also been studied the most, and provides several health benefits. Additionally, it seems to reduce appetite more than other forms of protein.One study compared four high-protein meals. They whey protein meal reduced appetite the most and led to the lowest calorie intake at the next meal.


Grilled pear salad

Be a kid or a teenage or an adult or an oldie, chicken lovers trend all over the world at all times! One meat that is a favourite of all beyond belief! When cooked, it can be presented in many guises. Sauté it, fry it, toss it, bake it, steam it – eat it the way you want to. Whatever its form may be upon being cooked, its flavour may change but its flesh remains high in protein, low in fat and can be digested easily.

Prep Time : 6-10 minutes

Cook time : 0-5 minutes

Serve : 4

Level Of Cooking : Easy

Taste : Mild

Ingredients for Grilled Chicken Pear Salad Recipe

  • Chicken readymade grilled, cut into small pieces 250 grams
  • Pears 2 medium
  • Romaine lettuce leaves 3-4
  • Lollorosso lettuce leaves 3-4
  • Iceberg lettuce leaves 2-3
  • Raisins 1-2 tablespoons
  • Walnuts chopped ¼ cup
  • Feta cheese 100 grams
  • Dressing
  • Garlic 1 tablespoon
  • Crushed black peppercorns to taste
  • Castor sugar (caster sugar) 2 teaspoon
  • Salt to taste
  • Balsamic vinegar 2 tablespoons
  • Olive oil 3 tablespoons
  • Orange juice 2-3 tablespoons
  • Lemon juice 1 tablespoon

Method

Step 1

Take torn Romaine lettuce, lollo rosso lettuce leaves, iceberg lettuce and chicken in a bowl.

Step 2

Slice pears and add along with raisins and walnuts.

Step 3

Cut feta cheese into small cubes, add and mix lightly.

Step 4

To prepare dressing, take garlic in a small jar. Add crushed peppercorns, castor sugar, salt, balsamic vinegar, olive oil, orange juice and lemon juice, cover and shake well.

Step 5

Drizzle some dressing on top of the salad, mix and serve immediately.


Healthy breakfast ideas

This brilliantly quick recipe is easy to make in the morning before school, and will fuel your body in the right way. Blueberries and raspberries are a fantastic choice here, but feel free to swap in your favourite fruit, or whatever you have at home. Enjoy!

1. Fruit breakfast wraps

Ingredients

  • 1 satsuma
  • 1 wholemeal tortilla wrap
  • 1 teaspoon quality cocoa powder
  • 2 tablespoons natural yoghurt
  • 1 ripe banana
  • 1 handful fresh berries , such as raspberries, bluberries
  • 1 teaspoon mixed toasted seeds

Method

  1. On a chopping board, slice the satsuma in half across the middle, then remove to a plate and pat the board dry with kitchen paper, if needed.
  2. Spoon the cocoa powder into a jam jar, then squeeze in half the satsuma juice (save the rest for another day).
  3. Put the lid securely on the jar and shake well. Add the yoghurt, pop the lid back on, and give it another shake.
  4. Lay the wrap flat in the middle of the chopping board, then spread the cocoa yoghurt evenly over the wrap.
  5. Peel and place the banana in the middle of the wrap, then gently mash with a fork, spreading it around as evenly as possible.
  6. Sprinkle the berries and seeds over the mashed banana.
  7. Cut into quarters, then tuck in, folding or wrapping up each quarter as you go.

2. Boiled eggs & asparagus

Think of this as the perfect boiled egg, but stepped up a gear. As well enriching your body with a tasty, nutritious combo of egg and wholemeal toast, the super-charged asparagus soldiers are a genius way to up your veg intake. Happy days!!

Ingredients

  • 1 large bunch of asparagus , (16 spears)
  • 8 slices of higher-welfare pancetta
  • 4 large free-range eggs
  • 4 slices of wholemeal bread , (50g each)

Method

  1. Place a griddle pan over a high heat to heat up.
  2. Snap the woody ends off the asparagus and discard.
  3. Fill a medium saucepan three-quarters of the way up with water, add a pinch of sea salt, then place over a high heat and bring to a fast boil.
  4. On a chopping board, slice the pancetta in half across the middle, so you end up with 16 pieces, then gently stretch out each one.
  5. Wrap each asparagus spear in a piece of pancetta, then place onto the hot griddle and cook for 5 minutes, or until the asparagus is tender and the pancetta is crisp, turning occasionally.
  6. One at a time, place the eggs onto a spoon, then carefully dip in and out of the boiling water a few times – dipping will reduce the temperature shock and stop them from cracking – then gently lower into the pan.
  7. Cook the eggs for 5½ minutes so that they’re runny for dunking – set a timer.
  8. Carefully remove the eggs from the water and place into egg cups set on a plate, then divide up the asparagus.
  9. Meanwhile, quickly toast the bread on the griddle for 30 seconds on each side. Remove from the pan, slice into soldiers on a clean board and divide between your plates.
  10. Lightly tap and remove the top of each egg, season with black pepper, then tuck in.

Juicy, super-ripe, sweet pineapple is a great source of the mineral manganese, which is one of the nutrients our bodies need in order to keep our metabolic systems nice and healthy.

Ingredients

  • 40g cashew nuts
  • 2 tablespoons unsweetened desiccated coconut flakes
  • 1 ripe pineapple
  • 4 cardamom pods
  • 150g plain wholemeal flour
  • 300ml semi-skimmed milk
  • 1 large free-range egg
  • 1 teaspoon vanilla extract
  • 1 pinch of ground cinnamon
  • olive oil
  • 4 tablespoons natural yoghurt
  • 1 lime
  • manuka honey , optional

Method

  1. Toast the cashews in a large non-stick frying pan on a medium heat until lightly golden, add the coconut for just 30 seconds, then tip both into a pestle and mortar and lightly crush.
  2. Trim the ends off the pineapple, cut off the skin, quarter it lengthways and cut away the core. Chop the flesh into 1cm slices.
  3. Return the dry pan to a medium-high heat and cook the pineapple for 5 to 10 minutes, or until caramelized, tossing regularly, then remove to a warm plate.
  4. Meanwhile, crush the cardamom pods, putting just the inner seeds into a blender with the flour, milk, egg, vanilla extract, cinnamon and a tiny pinch of sea salt. Blitz until smooth.
  5. Drizzle a little oil into the empty pineapple pan, then carefully wipe it around and out with a ball of kitchen paper. Add just enough batter to lightly cover the base of the pan, cook until golden on both sides, then remove to a second plate.
  6. Repeat the process, stacking up the pancakes as you go and covering with a tea towel to keep warm.
  7. Either make up individual portions, or do a sharing platter for the middle of the table. Randomly tear, fold and layer up the pancakes with the caramelized pineapple, spoonfuls of yoghurt and sprinklings of crushed cashews and coconut.
  8. Repeat until you’ve used up all the ingredients, then finely grate over the lime zest. Nice served with a drizzle of honey, if you fancy.

4. Charred avo & eggs

Super-tasty and easy to knock together, this healthy egg brekkie is a real winner.

Ingredients

  • 1 red pepper
  • 4 spring onions
  • ½ a ripe avocado
  • olive oil
  • 1 sweet potato
  • 2 large free-range eggs
  • 2 tablespoons cottage cheese
  • ½ a fresh red chilli
  • a few sprigs of fresh soft herbs, such as parsley, mint, coriander

Method

  1. Halve and deseed the pepper, then slice into fine strips. Trim and finely slice the spring onions, then destone, peel and chop the avocado.
  2. Heat 1 tablespoon of oil in a medium frying pan over a medium-high heat, add the spring onions, avocado and pepper and fry for 3 to 4 minutes, or until lightly charred.
  3. Using a speed-peeler, peel the skin from the sweet potato, then continue peeling into fine ribbons. Add to the pan, tossing with the charred veg, and fry for 3 minutes, or until the sweet potato ribbons start to char.
  4. Spread the veg evenly in the pan, then use the back of a spoon to push and dig out two pockets. Crack an egg into each one, then tilt the pan so the whites run into the veg and bind everything together.
  5. Season with sea salt and black pepper, cover with a lid or tin foil, then reduce the heat to medium–low and let the eggs cook for 3 to 5 minutes, depending on how runny you like your yolks.
  6. Meanwhile, deseed and finely chop the chilli, and pick and roughly chop the herbs.
  7. Spoon the mixture onto a plate, dollop with cottage cheese and sprinkle over the chilli and herbs, then tuck in!

5 Reasons Why Lifting is good for you ?

Next steps

Learn how to get started with the weightlifting guide for beginners. Or, get stronger at any of your lifts a 13-week long guide to improving your squats of all types, and gain strength. All it takes is one lift to get started!

Prevent injury

Resistance training using body weight and with free weights, strengthens more than just your muscles. It also strengthens your bones and connective tissues. This added strength and stability will help you ward off injuries and keep a strong body. It can also help reduce symptoms of many conditions like back pain, arthritis, fibromyalgia, and chronic pain.

Cut the fat

Everyone knows that exercise helps you to burn more calories, a regular strength training program can also help you burn more calories when you’re not in the gym. You get an “after burn,” where your body continues to use more calories in the hours following a workout. In addition to that, strength training builds muscle. That larger muscle mass increases the calories you burn daily without exercise.

Just like a double chocolate chip brownie, heavy strength training gives you a double reward when burning calories.

Improve endurance

It seems counter intuitive, but strength training has been shown to improve endurance, speed, and running economy (the amount of energy and effort it takes to do something like run a five-minute mile). A recent study showed that lifting heavier weights improves economy more than lighter weights. That extra weight on the bar will pay off during your next run or spin class.

So don’t lighten on the weights. The heavier the better.

Fight aging

Inactive adults can lose 3 to 8 percent of muscle mass per decade. You might lament the loss of your rock-hard arms or killer abs, but even worse, muscle weakness is linked with an increased likelihood of death in men. Heavy resistance training can help fight, and reverse, the loss of muscle mass. It can also strengthen bones and help prevent osteoporosis, especially in postmenopausal women.


8 Vegetables That Are Super Healthy

Asparagus 
Asparagus is a popular vegetable. It is low in both carbs and calories, but loaded with vitamin K.

 

Bell Peppers
Bell peppers come in several colors, including red, yellow and green. They are crunchy and taste very sweet, and are a great source of antioxidants and vitamin C.

Broccoli
Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It is an excellent source of fiber, vitamin K and vitamin C, and contains a decent amount of protein compared to other vegetables.

Cauliflower
Cauliflower is a very versatile cruciferous vegetable. It can be used to make all sorts of healthy recipes, and also tastes pretty good on its own.

Cucumber
The cucumber is one of the world's most popular vegetables. It is very low in both carbs and calories, and consists mostly of water. However, it does contain a number of nutrients in small amounts, including vitamin K.

Kale
Kale has been very popular in recent years, for good reason. It is incredibly high in vitamin K, vitamin C, fiber and a number of other nutrients. It is perfect to add a satisfying crunch to salads and recipes.

Tomatoes
Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and loaded with nutrients like potassium and vitamin C.

Garlic
Garlic is incredibly healthy. It contains allicin, a bioactive compound with powerful biological effects, including improved immune function.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Best workout for bigger thighs and butt

All women want the perfect thighs and butt. This workout is not in any way, shape, or form directed to women. Women may be more interested in having sexy thighs and a tight butt, but men benefit from this workout in their own special ways. For example, this workout works perfectly for many athletes who play sports such as volleyball and football.

Workout 1:

Rest 2-4 minutes between sets

    • Warm-up: Jog in place for 2 minutes. Stretch your legs using your normal leg stretching routine. After you have jogged and stretched, deadlift 1 set of 15 reps with a light weight.
    • Barbell Squats - 3 sets of 20 reps.

Notes: Be sure your upper legs are parallel to the floor beneath you. You must get low whereas you are almost sitting on air. This exercise will kick your butt. You may feel dizzy or nauseous during this exercise. If this does occur simply stay on your feet, walk around slowly and drink water and if possible get some cool air to cool you down.

Notes: For this exercise, make sure your legs at the knee create a 90-degree angle between your upper leg and lower leg. This may sound brutal because after two simple and usually low rep lifts you have done 100 reps, but if you survive your squats, leg press should be nothing to you. Keep your hopes high and look forward to the great results you will see if done correctly.

Note: If you work out in a small weight room, simply step outside and do these. However, if you belong to a large gym where you cannot go outside, find an open spot or do them standing in place.

    • SLDL (Stiff Legged Barbell Deadlift) - 3 sets of 12 reps.

Note: I suggest standing on a bench for this. This will help due to the fact that the plates must not touch the floor. Don't go "too heavy" for this exercise because it may cause some back pain, however this does not mean discontinuing your high-intensity workout.

Workout 2:

Rest 1-2 minutes between sets

    • Warm-up: Jog in place for 2 minutes. Stretch your legs using your normal leg stretching routine. After you have jogged and stretched, squat 1 set of 10 reps with a light weight.
    • Speed Squats - 2 sets of 20 repsNotes: The weight for your speed squats will be less than your normal barbell squat weight. Drop down to about 70-80% of the weight used with normal barbell squats. Where normal squats are down on a 2 count and up on a 2 count, the speed squats should be down 1 count and up on a 1 count. A mistake many people make while doing speed squats is that they lose correct form. Be sure to keep correct squat form and create a 90-degree angle at your knees.
    • Thigh Abductors - 2 sets of 12 reps

Notes: Keep your back and butt pressed firmly against the backrest and seat. Also, be sure to keep the outside of your knees (rather than your thigh) firmly pressed on the cushion. Both of these tips are necessary in isolating your thighs.

Notes: Same tips as above except you must be sure to firmly press the inside of your knees against the cushions.

Notes: Use the rails or seat-edges to keep your hips from leaving the seat while doing this exercise. Position your leg so the pad rests on the lowest part of the shin. Be sure to complete the full range of motion. Don't cheat yourself and use momentum!

Notes: One set of this exercise is actually 30 reps. You are to do 15 with each leg then you have completed a set. Position your legs so the pad is resting right above your ankles, but below your calf. Once again, don't use momentum to cheat yourself.

Notes: Be sure to relax while on all fours. Be sure to lift your leg so you're your thigh is parallel to the floor and your lower leg (below the knee) is pointing straight up. Pause at the top of each lift for 2 seconds. Be sure to focus on just using your glutes through the whole range of motion.

For each set go until failure. Failure for this exercise is when you can no longer hold your leg at the top of the lift for 2 seconds. Ankle weights will also help if you happen to have a pair.

As shown, the routine consists of two phases. Each phase (bulking and cutting) consists of its own workout. Workout 1 consists of only 4 exercises, but each exercise works nearly all the muscles in your legs. This should cause high amounts of soreness. Because of this soreness, you will do this workout twice a week.

Workout 2 consists of 6 exercises but is to be done 3 times a week. This may seem moronic in the least. However, the exercises for the most part in Workout 2 are isolation exercises. These exercises are meant to sculpt your thighs and butt to perfection.

 

Results should be seen almost instantly after starting this workout. Within 2 weeks, you should see a slight weight gain and bigger thighs. This may scare many women because they wanted perfect thighs and a sexy butt, not big thighs and a junk-in-the-trunk butt. However, simply hang in there.

The next two weeks of this workout you will see a definite weight gain and even larger thighs. So you've gained some weight and your not seeing your "perfect" thighs and butt that you desire. Well hang in there, the fun part's coming.


Girl Abs: 5 Tips to Help Women Increase Core Strength

Abdominal exercises are those that affect the abdominal muscles (colloquially known as the stomach muscles or "abs").he abdominal muscles can be worked out by practicing disciplines of general body strength such as Pilates, yoga, T'ai chi, and jogging among others. There are also specific routines to target each of these muscles.

Abdominal muscles have many important functions, including in breathing, coughing, and sneezing, and maintaining posture and speech in a number of species. The anterior abdominal wall is made up of four muscles—the rectus abdominis muscle, the internal and external obliques, and the transversus abdominis."The two internal muscles, the internal oblique and the transverse abdominis, respond more to increases in chemical or volume-related drive than the two external muscles, the rectus abdominis and external oblique; the basis for this differential sensitivity is unknown".

Add planks to your routine
Planks are a deceivingly simple exercise to perform, but they require a large amount of core strength and stability to execute correctly and for extended periods of time. To perform, get in a pushup position and lower your body to your forearms, keeping your shoulders directly above your elbows and the rest of your body in a straight line.

Lift weights
Added resistance requires your core muscles to work even harder to hold your spine in a stable and strong position. Exercises like weighted squats, overhead presses, and deadlifts will do the trick.

Do yoga
Almost all of yoga’s postures and poses require core engagement. Examples for beginners include Chair Pose and Warrior Pose.Yoga as exercise is a modern phenomenon which has been influenced by the ancient Indian practice of hatha yoga. It involves holding stretches as a kind of low-impact physical exercise, and is often used for therapeutic purposes.Yoga in this sense often occurs in a class and may involve meditation, imagery, breath work and music.

Try this quick ab routine daily
Complete 15 reps of each exercise back to back:

1.v-up

2.scissor kick

3.crunch

4.plank

5.side plank

Consume enough protein
Exercises will help you strengthen your core, but you’ll also need enough protein to enable muscle growth.The recommended daily allowance of protein is .8 grams per kilogram of body weight. That means for a 140-pound woman, about 51 grams of daily protein will be sufficient. Older women and people who consistently lift heavy weights may require more.


5 Nutritious Exotic Fruits

Pitaya

A pitaya or pitahaya is the fruit of several cactus species indigenous to the Americas. Pitaya usually refers to fruit of the genus Stenocereus, while pitahaya or dragon fruit refers to fruit of the genus Hylocereus.

Nutritional benefits: The pitaya is an incredibly nutritious superfood, chock full of antioxidants such as carotenoids, as well as fiber and vitamin C. A 2010 study found that the antioxidants in pitaya may help lower the risk of diabetes, heart disease, and high blood pressure. The bright pink peel of the fruit also contains lycopene and polyphenols, which can help to prevent cancer.

Lychee
Lychee is the sole member of the genus Litchi in the soapberry family, Sapindaceae.It is a tropical tree native to the Guangdong and Fujian provinces of China, where cultivation is documented from 1059 AD. China is the main producer of lychees, followed by India, other countries in Southeast Asia, the Indian Subcontinent and South Africa.

Nutritional benefits: This sweet, fragrant fruit is known for its powerhouse punch of polyphenols, vitamins, and fiber. In fact, one study found that lychee may actually help to trim belly fat: A compound found in the fruit called oligonol may help to prevent obesity and reduce visceral fat. The fruit has a bumpy red outer shell and white inner flesh that can be eaten fresh or dried, giving it a consistency similar to raisins.

Jackfruit
The jackfruit (Artocarpus heterophyllus), also known as jack tree, fenne, jakfruit, or sometimes simply jack or jak, is a species of tree in the fig, mulberry, and breadfruit family (Moraceae) native to South India.



Nutritional benefits: As one of the largest tree-borne fruits in the world (fun fact: one jackfruit can grow to weigh more than 80 pounds!), this tropical snack is full of fiber, which aids in healthy digestion and also keeps you full. The sweet, buttery flesh of the fruit also possesses antioxidant, anti-inflammatory, and antibacterial properties. The seeds, meanwhile, are a good source of B vitamins like thiamine and riboflavin, which help to keep skin, hair, and nails healthy. While the seeds of the fruit can be eaten raw, the fruit itself can be put on top of ice cream, or made into crunchy jackfruit chips.

Goji Berries

Goji, goji berry, or wolfberry is the fruit of either the Lycium barbarum or Lycium chinense, two closely related species of boxthorn in the nightshade family, Solanaceae. The family also includes the potato, tomato, eggplant, belladonna, chili pepper, and tobacco. The two species are native to Asia.

Nutritional Benefits: The bright reddish-orange berry packs a powerful nutritional punch, thanks to its high vitamin and mineral content. One study found that consuming a goji berry-derived juice can help to reduce fatigue and stress, increase focus and alertness, and also improve feelings of general well-being, due to its high antioxidant levels. The berries can be consumed raw, dried, or in juice form, and they can be added to smoothies, cereal, trail mix, and more.

Acai
The açaí palm, is a species of palm tree in the genus Euterpe cultivated for its fruit and hearts of palm. Its name comes from the Portuguese adaptation of the Tupian word ïwaca'i, '[fruit that] cries or expels water'. Global demand for the fruit has expanded rapidly in recent years, and açaí is now cultivated for that purpose primarily.

Nutritional benefits: This bold berry has been a food staple for native Amazon tribes for centuries, but has recently gained superfood status for the health-conscious, as seen by the latest “acai bowl” trend. And it’s no wonder: The fruit is packed with vitamins, minerals, and antioxidants. Some claim that the acai berry works as a metabolism booster and weight reducer, although those claims are unsubstantiated.


4 Ways to Boost Your Coffee with Vitamins and Antioxidants

Sweeten up your cup with antidepressive cacao
Anti-inflammatory cacao lowers blood pressure, increases HDL (good) cholesterol, and lowers LDL (bad) cholesterol. Its cognitive benefits, mood-enhancing, and antidepressive qualities make cacao great for the brain, too. And did we mention it’s delicious?

Serve: World’s healthiest mocha, anyone? Stir 1 tbsp. of raw cacao into your cup of coffee for a boost in dietary fiber, antioxidants, and magnesium.

Tip: Look for organic raw cacao to get the most benefits, and learn the difference between raw cacao and cacao powder.

Aid your digestion with a dose of turmeric
Many of its medicinal benefits come from the compound curcumin, which has powerful antioxidant and anti-inflammatory properties. This antioxidant powerhouse supports liver detoxification, aids in digestion, and may even help treat depression.

Serve: Couple turmeric with healthy fats in a four-ingredient coconut-infused awakening coffee.

Tip: To boost the health benefits of turmeric, pair it with a pinch of black pepper. Pepper improves turmeric’s bioavailability, making the spice more effective in smaller doses.

Ginger up your java for muscle pain

Ginger has been a common treatment for nausea for centuries. It contains potent antioxidant and anti-inflammatory compounds. Ginger can also reduce muscle pain, lower cholesterol, and aid in digestion.

Serve: Add ginger directly to your coffee (up to 1 tsp. per cup), or ditch the calorie- and sugar-laden coffee shop version and make a healthy pumpkin spice latte at home.

Tip: Got leftover fresh ginger sitting in your fridge from stir-fry night? Finely grate it using a microplane and then freeze it in individual teaspoon servings, ready to stir into your java.

 

Sprinkle cinnamon for heart health
Cinnamon has been used both as a spice and medicinally for thousands of years. The spice is loaded with protective compounds (all 41 of them!) and has one of the highest antioxidant activity among spices.

Serve: Stir 1/2 tsp. of cinnamon into your cup of coffee, or brew your coffee with 1 tsp. of cinnamon mixed right into the grounds.

Tip: Look for Ceylon cinnamon, also known as “true” cinnamon. Although this variety is slightly harder to find and a bit more expensive, it’s a much higher quality than cassia cinnamon, the lower-quality version most commonly found in the United States. Ceylon is also safer to consume regularly compared to cassia. Cassia has a higher amount of the plant compound coumarin, which is considered unsafe to consume in large amounts.

 

 


5 Reasons why to consume water

Water Helps to Maximize Physical Performance
This is particularly important during intense exercise or high heat. Dehydration can have a noticeable effect if you lose as little as 2% of your body's water content. However, it is not uncommon for athletes to lose up to 6-10% of their water weight via sweat.
If you exercise intensely and tend to sweat, then staying hydrated can help you perform at your absolute best.

Water Helps Prevent Hangovers
Alcohol is a diuretic, so it makes you lose more water than you take in. This can lead to dehydration. A good way to reduce hangovers is to drink a glass of water between drinks, and to have at least one big glass of water before going to bed.

Drinking More Water Can Help With Weight Loss
Drinking plenty of water can help you lose weight.This is due to the fact that water can increase satiety and boost your metabolic rate.In two studies, drinking half a liter (17 ounces) of water was shown to increase metabolism by 24-30% for up to 1.5 hours.This means that drinking 2 liters of water every day can increase your total energy expenditure by up to 96 calories per day.

Drinking More Water May Help Relieve Constipation
Constipation is a condition in which there is difficulty in emptying the bowels, usually associated with hardened faeces. Low water consumption appears to be a risk factor for constipation in both young and elderly individuals. Constipation is a common problem, characterized by infrequent bowel movements and difficulty passing stool.

 

Drinking Water May Help to Prevent and Treat Headaches
Dehydration can trigger headaches and migraines in some individuals. Several studies have shown that water can relieve headaches in those who are dehydrated.