Tuesday, May 23, 2017

How to Always Find and Get a Cheap Flight and Hotel

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Airlines and hotels often give promotional offer as a business strategy. Anyone can take advantage of those cheap flights and hotels. Also, this will help them to become a real traveler in both national and international field.  

Become a real hunter of the best rates when traveling the world. 

How to Always Find and Get a Cheap Flight and Hotel
When traveling, getting the best prices has a bit of art and science. We've put together some of the most valuable secrets for you to become a fare hunter.

How to Book the Cheapest Flight Possible to Anywhere

Search all airlines. 

Do not stay with the acquaintances, find out which are the airlines that travel to your destination - including the small and the low cost, often these have the best rates.

Direct booking with the airline. 

Sites like Skyscanner, Cheapflights, Agoda, and TripAdvisor are great for finding cheap flights and comparing prices. All of those websites will find cheapest flights available to your destination. Also, you will be able to compare price one to another. 

  • A gold tip: once you have found a cheap flight, make the reservation directly with the airline as these sites charge a commission.

Avoid the weekends. 

Every expert traveler knows that plane tickets are more expensive from Friday to Sunday, so you should always try to travel during the week.

Buy at the right time. 

Those who know say that the best day to buy tickets is Tuesday and the best time is eight weeks before the trip. But all this have an exception. You may have emergency reason to go somewhere immediately. This may affect your pocket, the airline often takes extended fare for emergency tickets. 

Travel as light as possible. 

Airlines charge for documenting heavy luggage and exceeding the allowable baggage allowance. Try to carry only the essentials and spend less.

How to get cheap hotel

Travel in low season. The advantages of traveling in low season are no secret and are the first step to getting the best rates for lodging.

Call the hotel directly. 

As in the subject of the flights, it is best to eliminate the intermediary. Communicate with the hotel you want to reach and, as you are in ...

Ask for promotions. 

They will not always tell you about the promotions - of course, they want to sell more. But you can ask about special rates and discounts.

Uses rewards programs. 

Programs like City Prizes allow you to accumulate points and get preferential rates, use them!

How to pay less at tourist attractions

Purchase packages and tourist cards. 

The New York Pass has become famous for making it possible to enjoy different attractions for a reasonable price. Most destinations have packages and similar instruments that you should check in advance.

Know what travelers say. 

Do not fall for tourist traps! Check what other travelers think about the attractions that interest you and decide based on it. Thus, you will only pay for what is actually worth.

Instead of spending your money crazy, follow these tips and become a skilled fare hunter. You will travel like a boss!
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Monday, May 22, 2017

How to Lose Belly Fat Fast For Women (Living at Home)

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Abdominal fat is often the hardest type of fat to eliminate, especially for women. But there are several ways to focus on belly fat and build a flat, toned and lean stomach. Please note, you can not make your stomach flat overnight. It takes a few days to months depending on your desire and lifestyle.

How to Lose Belly Fat Fast For Women (Living at Home)
The exercise routine is essential to burn fat. Combine aerobic exercise, calisthenics, and weight training to make significant changes quickly. It is also necessary to commit to a healthy and nutritious diet so that not only burn fat, but also avoid it.
Read: Surprising ways to lose belly fat

Aerobic Exercise

Perform at least 30 minutes of aerobic exercise each day. This type of exercise is one of the most efficient ways to burn fat quickly because it raises the heart rate to help a maximum calorie burn. Running, in particular, can burn from 500 to over 1,000 calories per hour. As you develop strength and stamina, you increase the speed and intensity of the race to promote greater calorie burning. Also try cycling, swimming or kickboxing to give you a variety to the workout.

Situps and pushups to lose weight

Do minimum five sets of 20 or more situps and pushups after daily aerobic exercise. These two exercises strengthen your abdominal rectum, transverse abdominal, external and internal obliques. Push-ups strengthen the middle part of your body, such as the muscles of your tummy and back. As you reduce fat, these exercises will help to reveal a defined stomach.

Weight lifting for weight loss female

Train with weight at least 30 minutes after aerobic exercise. Weight-bearing exercise generates lean muscle mass, which allows your body to burn fat and calories more efficiently. Also, resistance exercises help improve strength, allowing you to perform better in aerobic exercises.

Burn calories

Consume fewer calories than you burn to support weight loss. You should burn about 3,500 calories of what you consume to lose 1 pound (453 grams) of fat. Your diet must be rich in fruits, vegetables, lean proteins and whole grains, but low in fat. Limit intake of high sugar or caffeine beverages and drink at least 64 ounces (1.8 liters) of water daily to keep yourself hydrated.

How to burn calories?

Exercise each day vigorously. Accelerate your heart bit rate for an extended period of time by doing aerobic routines like dancing with fast music, running up and down stairs, jumping rope, doing dynamic yoga stretches, jogging on a runner or doing calisthenics. If you exercise vigorously for 300 minutes a week, you can lose 2 to 3 pounds of body fat per month.

How to lose belly fat at home

Being overweight in the middle section is more than just an aesthetic problem. Studies show that the subcutaneous fat, or fat you see around your abdomen, covers the most dangerous visceral fat, which surrounds your organs. This type of abdominal fat affects your cardiovascular health, exposes you to the risk of developing various diseases and slows down your metabolism. Although you can not focus on abdominal fat with exercise and diet, you can gradually decrease your body fat percentage wherever you store it. Follow an exercise program and flexible diet at home to lose belly fat fast.

Change in your meal

Change sweets, junk food, and foods rich in saturated and trans fats by fresh and unprocessed foods. Removing tempting snacks and processed foods from your kitchen make it easier to follow a healthy diet plan. If you reduce 500 calories a day from your intake, you're on your way to losing 4 pounds per month.

Include healthy diet

Eat citrus fruits, salads with light dressings, berries, apples, pears, vegetables, legumes and whole grains without sugar. These foods contain high quality soluble and insoluble fiber, which fills you up and provides you with essential ingredients without adding excess calories, fat or sugar to your diet. They also regulate digestion, so you will experience less stomach swelling.

Exercise to lose belly fat

Add activity to your daily life. Load boxes or suitcases one at a time down the stairs. Do squats and stretches while cleaning the house. Dance during commercial breaks while watching TV. Play hide-and-seek with your kids around the house or walk in the room while you cook, wash dishes and talk on the phone.

Best exercise to get flat tummy

Do calisthenics and stretches to develop your muscles using your body weight as resistance. Pushups, pull-ups, sun salutation, squats, lunges, and triceps dips add muscle tissue that will replace excess fat. This change in the composition of your body raises your basal metabolic rate, so you burn more calories, even at rest.

Tips on how to lose belly fat for Men and Women


  1. Keep track of your progress in a notebook for improving your chance to get a flat stomach. Write down your daily training regimen to help monitor your success and stay motivated.
  2. Stretch properly before beginning any form of physical activity to prevent injury.
  3. Avoid carbonated sweet drinks, which add empty calories and contribute to abdominal swelling.
If you know ways to get a skinny stomach fast please let us know it. I'd like to learn from you. 
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Wednesday, May 17, 2017

Healthy Eating for a Healthy Weight

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A healthy lifestyle involves many decisions. One of them is the choice of a diet or a balanced diet plan. So how do you choose a healthy eating plan? First, define what a healthy diet plan is.

According to the Dietary Guidelines for Americans, a healthy eating plan takes into account the following:

  • Emphasizes the importance of fruits, vegetables, whole grains, milk and non-fat or low-fat dairy products
  • Includes lean meats, poultry, fish, beans, eggs, and nuts
  • Contains little amount of saturated fats, trans fat cholesterol, salt (sodium) and additional sugars
  • It stays within your daily calorie needs

Healthy Eating for a Healthy Weight
Eat healthily and enjoy your meals!

A healthy eating plan for maintaining healthy weight includes a variety of foods that you may not have considered. If "healthy eating" makes you think of foods you can not eat, try to focus your attention on all the new foods you can eat:

  • Fresh fruits: Do not think only of apples and bananas. Those are excellent choices but try some "exotic" fruits as well. How about a mango? Or a juicy pineapple or a kiwi! When it is not the season of your favorite fresh fruit, you can try the frozen, canned or dried versions of the fresh fruits you like. One caveat about canned fruits is that they may contain additional sugars or syrups. Be sure to choose the fruit varieties that are packaged in water or in your own juice.
  • Fresh Vegetables: Try something new. You may find that you like grilled or steamed vegetables seasoned with herbs that you have not tried, such as rosemary. You can soften the vegetables in a nonstick skillet with a little spray oil. Or try frozen or canned vegetables to prepare a quick accompaniment, just need to microwave and heat up. When you try canned vegetables, seek for those that come without extra salt, without butter or cream sauces. Commit to go to the vegetable section and try one new vegetable per week.
  • Calcium-rich foods: You might automatically think of a glass of low-fat or fat-free milk when someone says you should "eat more dairy products." But what about low-fat and fat-free yogurts that do not contain additional sugars? These come in a wide variety of flavors & can be an excellent alternative choice for desserts for those who like sweet.
  • The newer version of an old acquaintance: if your favorite recipe comes with fried fish or breaded chicken, try baking them or grilling them for healthier variations. You may even be able to try a recipe that carries dry beans instead of high-fat meat. Ask your acquaintances or search the internet for less calorie-containing recipes, you may be surprised to find you have a new favorite dish!
Also read: How To Stop Overeating And Having a Healthy Weight

Take a look at these healthy eating plans and see what you can eat!

  • Plan of feeding of Plan Pyramid is based on the likely number of calories your body needs according to your height, weight, age, sex, and activity level. The plan gives you the amounts you should eat daily from different food groups, to meet the calorie target to consume.

No matter which of these diet plans you choose, you'll find healthy food recommendations that you can enjoy.

Do you have to give up your favorite comforting food?

Do not! Healthy eating is based on balance. You can enjoy your favourite foods even if they are high in calories, fats or additional sugars. The key is to eat them only from time to time and balance them with healthier foods and more physical activity. 

Some general tips on comforting foods:

  1. Eat them less often. If you usually consume these foods every day, reduce the frequency to once a week or once a month. That way, you will reduce the calories you eat by not consuming food so often.
  2. Eat smaller portions. If your favorite high-calorie food is a chocolate bar in the evening, consume one of smaller size or only half a bar. But be careful. This process works well for some people, but others may find it tempting to have their favorite food available, even in smaller quantities.
  3. Try a less calorie version. Use low-calorie ingredients or prepare in a different way. For example, if the macaroni and cheese recipe you use carries whole milk, butter, and natural fat cheese, try to make it with nonfat milk, less butter, low-fat cream cheese, fresh spinach, and tomatoes. Just remember that you should not increase the size of your portions. 

The important thing is that you can find a way to include almost all foods in your healthy eating plan and still lose weight or maintain a healthy weight. 

Also read: 
12 Best Spices to Lose Weight Fast
11 Surprising Tips to Lose Belly Fat Naturally

The key is to be consistent and always take healthy choices in your diet. If you always choose healthy foods, over time you can have better-eating habits. By thinking more positively and concentrating on the foods you can eat, you will help yourself to establish healthy eating habits.
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Tuesday, May 16, 2017

10 Keys to Happiness and Success in Life

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To achieve happiness as an entrepreneur, look for a balance between following your passion, connecting with others and being authentic.

Without balance, happiness is elusive. I learned it the hard way. As an entrepreneur, I have had the fortune to achieve financial success, but this has little connection with true happiness. The novelist and poetess Maya Angelou once said, "Do not make money your goal. Rather, pursue the things you love to do and do them so well that people can not take their eyes off you. " In other words, let passion dictate the 86.400 seconds of your day. You can not control the result, only the process.

10 Keys to Happiness and Success in Life
Here are 10 rules I learned about how to achieve happiness by being an entrepreneur:

1. Unplug

The online world connects us in incredible ways, but there is also much to say in reality. You must learn to let go; Stay away from your cell phone and your laptop to spend quality time with the people you care about. At the end of the day, they are the only definition of what is real. Time is our greatest virtue; Appreciate these real moments.

2. Do not stop learning

I left school at age 16, but I never stopped learning. Feeding the brain is a solid component to achieving happiness. Never sleep on your laurels. Always look for ways to give more than what is expected of you. Challenge yourself. Open your mind and remember: There is nothing you can not do. When others see obstacles, look for opportunities. Dream big.

3. Be kind

I have seen several times a print in vehicles that says "practice random acts of kindness." There is some truth in this lesson, as long as it comes from the heart. It reminds you of the blessings you have and why you should be grateful for them, even the things you take for granted. It also allows you to contribute to something bigger than yourself. Whatever you believe in (God, a greater power, the law of attraction or karma), this should drive your success.

4. Do not over think things

It's okay not to know all the answers. The answers will come to you when you least expect them. We are complicated creatures. But try not to overanalyze everything. Remember that time heals many things; So give yourself time. Remember: life goes on.

5. Be grateful for what you have

The only person in charge of your happiness is you. You do not own all the problems in the world, so neither count your blessings nor your problems. Be grateful. It does not matter if the glass is half full or half empty; The only thing that matters is that you have the glass and you are responsible for filling it. In the other hand, do not compare your life with that of others or judge them. And when things go wrong, take a deep breath and remember your greater purpose. This purpose should not be defined by what you want to achieve, but by what you want to live to achieve happiness.

6. Relationships are everything in life

You can always improve your connection with your loved ones. They teach us how to be better people, and how to become a better version of ourselves. But they are also our top fans during the best moments and the biggest support in the most difficult.

7. Make peace with your past

Do not let your past affect your present. Accept your mistakes and take care of them. At the end of the day, every decision you make is your responsibility. No one wins when you start looking for someone to blame, so stop looking and move on. Forward movement is the key. You will have bad days and failures. But the important thing is that you stand up again. That is the main secret of life: When you fall, you must get up.

8. Stop worrying about what others think of you.

Live in such a way that if someone speaks poorly of you, nobody can believe it. Do not succumb to the world in which you always consume yourself wondering what other people think of you. The important thing is what you think of yourself and if you are projecting a life that you can be proud of.

9. Do not hold resentments

We all meet people who test us, who disappoint us and only use us. But revenge is useless. In the end, we are all characters from a very complex universe. So do not complicate it further by letting revenge devour your day. If you forgive, you learn, and you move forward.

10. Be Authentic

Many people try to pretend who they really are. But finally, it's about who you're inner 'I' is and how you contribute to society. Always surround yourself with people who want you to succeed. Stay away from people who expect you to fail. Authenticity is hard to reach, but when you find it, hold on to it.
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Saturday, May 13, 2017

An Hour of Running May Add 7 Hours to Your Life

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Walking and running is the greatest workout to lose weight. This also has a significant impact on longevity. Comparing with non-runners, people lived longer than who don't go for a jog. It is clearly visible that running can extend your lifetime. 

This is how long your life lasts for every 60 minutes running

A new study with 55,000 participants gives the formula that links 'running' and longevity.
It is the best investment, and does not come in small print: it does not matter if it only runs sporadically or at a low rate. The hours you spend jogging on the asphalt or gymnastic tape will add (multiplied by seven) to your life expectancy. Although it sounds like an athletic guru's mantra.

An Hour of Running May Add 7 Hours to Your Life
The data do not come out of nowhere. If a regular runner trains two hours a week (based on previous research by the Cooper Institute in Dallas [USA]), And does it for 40 years, in total will have spent about six months running. 
Thanks to this exercise, and according to the researchers, their life expectancy could increase to 3.2 years. 
What the actual sum: 1 hour of running exercise = 7 more hours of life.

But don't think that formula will achieve immortality since these amounts are "not infinite.," says Duck-Chul Lee, a professor at Iowa State University (USA) and co-author of the study. 

Regardless of the hours you spend jogging, the increase in life you have observed does not exceed 3 years. However, researchers in Dallas have reported that the risk of premature death declines by 40% in regular runners and that those who start practicing this sport can reduce heart attacks by 25%.

And what about the rest of sports? They also have benefits, but they are not as accused. Walking, cycling or other activities less intense than running can reduce the risk of premature death by 12%. 
All these data are associated, that is, they show that runners tend to live longer, but this does not imply that this exercise is the direct cause of increased longevity. 

Athletes tend to have a healthy lifestyle, with no significant excess weight and steady blood pressure, and this plays a critical role in small premature mortality, Dr. Lee concludes. Even so, it may be time to take the calculator out of your mobile and start making numbers.

What is better walking or running?

Although going for a walk or run is a good exercise with many benefits, but I prefer to run when it comes to losing weight. But if anyone can't run, it's ok to have a walk. After repeatedly telling the benefits of walking, we face the ultimate question: is it more beneficial than jogging?

Determining whether running is better than walking, or if walking is better than running, is an issue that has uncovered scientists for several years. Or, at least, he did it so far: walking is as good and healthy as running.

A six-year study at the Lawrence Berkeley National Laboratory in Berkeley, California, revealed that running helps to lose weight faster than walking, but that both activities are healthy equally because it does not depend on the intensity of the exercise but how many Calories burn during it. That is, the study was based primarily on distance rather than on time.

Paul T. Williams, a Berkeley investigator, estimates that "a person would need to walk about seven miles at a fast pace to get the same amount of exercise as running five kilometers. It would take twice as long, about an hour and fifteen minutes instead of 38 minutes. " When this happens, the reduction in risk of high blood pressure, high cholesterol and diabetes is almost equal to the decrease in risk you have running.

The study, described in The New York Times, was made about a universe of 15,237 people walking and 33,215 people who choose to run as a method to be in shape. At the time of starting the study, each participant set their weight, waist measurement, what type of diet they took and what mileage they did each week walking or running.

As time passed, studies showed that those who ran maintained their body better than those who walked. One of the reasons for this effect is the incidence of both exercises on a person's appetite, demonstrated in a study by the University of Wyoming.

This study was performed on 19 women and consisted of different activities during two occasions: in the first, the group ran or walked for an hour; In the second, the group rested for an hour. After each activity, the volunteers had at their disposal a table with food and were told to eat everything they wanted.

In the end, it was revealed that women walking ate 50 calories more than those who burned walking, while those who ran consumed 200 calories less than those burned with exercise. This is because, after exercise, runners have high levels of a hormone called peptide YY, known to suppress appetite. Instead, those who walked did not raise the levels of this hormone, so their taste remained.

Finally, Berkeley researchers found that people who ran decreased the risk of 

  1. High cholesterol by 4.3 percent;
  2. High blood pressure by 4.2 percent;
  3. Diabetes by 12.1 percent;
  4. Coronary problems by 4.5 percent. 
Walking people, on the other hand, lowered their risk of having 

  1. High blood pressure by 7.2 percent; 
  2. Diabetes by 12.3 percent; 
  3. High cholesterol by 7 percent; 
  4. Coronary problems by 9.3 percent.

What is better walking or running?

That is, running and walking are healthy almost equally. Running implies, perhaps, more effort than walking, but it requires less time and walking is more accessible, even if it requires a little more time. It all depends on what our possibilities, times and tastes are.
What do you choose: running or walking? If you want to lose weight or reduce belly fat, read this one
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Friday, May 12, 2017

Four Best Vitamins For Beautiful Skin

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Vitamin B-Complex is called beauty vitamin. Choose you foods to make sure that you have necessary vitamin supplements. Get enough vitamin A, B, C, D, Zinc, and Inositol to keep your skin beautiful while you can have a good health condition.

We reveal the vitamins that make a big difference in your beauty routine. You will transform yourself by consuming them!

Four Best Vitamins For Beautiful Skin
The vitamins are one of the primary sources of energy, health, and beauty. So that you manage to give a full twist to the way you consume them, we tell you what vitamins will help you increase your beauty in a matter of weeks!

Vitamin A

This vitamin helps to improve your eyesight, the appearance of your teeth and, above all, the constant moisturizing of the skin. Vitamin A manages to make nails and hair grow healthy.

Foods that contain vitamin A: Milk, carrot, spinach, broccoli, squash, lettuce and oranges.
Get a fool list of this food here.

Vitamin B

The vitamin B will help speed up metabolism and give you the energy needed to achieve your goals every day.

Where do I find it? Wheat germ, spirulina, salmon and egg yolk.

Vitamin C

With this vitamin, say goodbye to wrinkles! It manages to make you look radiant and manages to keep your body free of disease for longer.

What food contains vitamin C? Pineapple, grapefruit, papaya, strawberries, tomatoes and red/green peppers.

Vitamin D

Together with this vitamin, you can combat one of the major diseases that older women face: osteoporosis, as it manages to cause calcium to be absorbed correctly.
What food contains vitamin D? Eat fish and seafood.

10 Beauty Vitamin Supplements

Remember that there are dietary supplements that manage to have all these vitamins in a pill. For your body to feel the benefits of them, you should go to a specialist who prescribes the correct dose of vitamins to increase your beauty and look healthy and radiant for much longer.

Lower the numbers on the scale with vitamin B

You've been with nutritionists, coaches, and doctors all year, and you've still not been able to lose weight.

Have not you thought that maybe you need some vitamin B? Yes, strange as it may seem the lack of one of these compounds may be what is preventing you from eliminating those extra pounds.

Four Best Vitamins For Beautiful Skin
For those who do not know, vitamin B, in addition to providing a significant number of benefits in our health, helps to carry out an effective weight loss plan. Why? Because it maintains and accelerates the metabolism. Know the different types of vitamin B that will help you for excess weight.

  • B1 This is ideal for sugar metabolism. What do we mean? It helps transform carbohydrates into glucose, which passes over our body as energy Find it in nuts and fish.
  • B3 Beyond intervening in the process of carbohydrates and controlling cholesterol, it assists the production of thyroid hormones, hormones that play a crucial role in the release of fats. Peanuts and eggs have it.
  • B5 It intervenes in the correct metabolization of the immediate principles of fats, proteins, and carbohydrates, i.e., without it not the complicated system that transforms food into energy. Locate it in salmon, peppers, celery and brown rice.

Vitamin B

B6 Essential for the proper functioning of sugars, fats, and proteins in the body, in addition to its help in the thyroid hormones. Bananas, avocado, and legumes will provide it.
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Monday, May 8, 2017

How To Stop Overeating And Having a Healthy Weight

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Stopping overeating can be tough. But it's critical to maintain a healthy meal at home if you want to have control calories and reduce fat. This will help you to lose weight fast and have a healthy weight. 

Humans have an instinctive fear of starvation, and overeating is something that many people tend to do on a daily basis. People often overeat when they are stressed, when they are anxious, or merely because they eat very fast and this doesn't give their digestive system time to send signals to the brain that is full. 

How to stop overeating and having a healthy weight
The appetite is the desire that each person has when eating food and is regulated by the hunger center. This center is stimulated, and the sensation of taste appears. The stimulus reaches the center of satiety and desire for appetite stops. If you are a person who doesn't stop overeating, then we are going to give you some tips so that you can reverse this situation and you can stop overeating.

4 Tips to Stop Overeating


It is a good idea to use the hunger scale

Before you can control hunger, it is important that you can learn to recognize the physical signals that indicate a real need for food. Before eating it is important that you use a hunger scale that will help you determine your real food needs.
The scale of hunger that we propose to you is:

  • The death of desire: when you have an empty feeling uncomfortable and may be accompanied by numbness or nervousness caused by low blood sugar due to lack of food.
  • Hungry: when your next meal is on your mind. If you don't eat within an hour, you enter dangerous territory.
  • Moderately Hungry: When your stomach may be growling, and you are planning how you will end that feeling of hunger. This is the best time to eat.
  • Satisfied: when you're satiated, but you're not full, and you're not hungry either. You are relaxed and comfortable, and you can wait for the next meal.
  • Full: when your belly feels slightly swollen, and the food doesn't taste as good as it did in the first few bites.
  • Filling: When you feel uncomfortable and could even have mild stomach stinging from the stomach acids crawling back into your esophagus.


It is important to eat every 4 hours


If you still can not tell what real hunger you feel, it's a good idea to set your watch and eat every four hours. Moderate or complete hunger is more likely to arrive 4 to 5 hours after a balanced meal. Waiting too long to can send your brain an emergency signal to get energy and the will to make healthy choices falls. Eating regularly keeps your blood sugar and energy stable, which prevents you from feeling an extreme need to consume any unhealthy food.

It is important to have nutritious breakfast

It's essential to eat breakfast every day. It is a good idea to prepare breakfast before bedtime by cutting a fruit and handing out some yogurt. The breakfast habit will help you improve what you eat during the day. A good breakfast will give us the energy to start the day and to follow it with energy as well. You can choose oats with red berries, Greek yogurt, waffles with fruit and butter, or milk and fruit smoothie.

It's an excellent idea to consume foods high in water


Solid foods that are high in the liquid can help suppress hunger. When we eat foods with high water content like fruits and vegetables, we get larger portions for fewer calories. It's a good idea to start eating a salad, you should choose fresh fruit, and vegetables.

Don't forget to leave your comment…
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This Simple Test Using a SPOON Will Tell If You Are Sleeping Enough

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Getting enough sleep could be the key to success. How to determine if you are getting enough sleep? This simple DIY test at home will let you know if you are having threats of sleep. 

It has all happened to us: we are at work or in class when, suddenly, we are invaded by a great desire to sleep. In these cases, a desk or even a meeting room become perfect places to close your eyes for a while. However, while some think that this is simply a sign that another coffee is needed, it may also indicate a potentially much more serious problem: sleep deficit.

This Simple Test Using a SPOON Will Tell If You Are Sleeping Enough
The amount of sleep humans need varies according to their age. Adults, for example, generally need between 7 and 9 hours of sleep a day, while adolescents between 14 and 17 years require between 8 and 10 hours. Respecting these hours of sleep is crucial. However, as many of us can guess, what is recommended is not always possible.

Usually, because of our pace of life, we don't pay much attention to whether or not we are getting enough sleep. But what happens if a person does not get enough sleep? As the repercussions on your health are a serious issue: lack of sleep can cause fatigue, affect performance, impair physical and mental health, among other troubling effects.

Faced with such risks, the important thing is to detect if our hours of sleep are adequate. There is a simple home test to confirm whether you are getting enough sleep or not. 
It is called the Sleep Onset Latency Test and was designed by Professor Nathaniel Kleitman of the University of Chicago, responsible for discovering the REM process.

You will need the following materials: a spoon and a metal tray. Just follow these steps:

  • The test can be done early in the afternoon. First, pick up the materials and go to a dark, silent room. Make sure there is a watch nearby that you can watch.
  • Then, place the metal tray next to the bed and lie down. You must keep the spoon in your hand. Now, put your arm with the spoon next to the bed just in the tray.
  • Look what time the watch has and wait until you fall asleep. When you fall asleep, the spoon will fall out of your hand, and the sound will wake you up. When you wake up, look at the clock again and find out how long it has taken you to sleep.

Of course, although the above test is creative, you can also check with a simple clock and an alarm. The purpose of trials like these is to find out how long it takes you to fall asleep. The results, below, indicate if you are getting enough sleep.

  1. 5 minutes: If you fall asleep within 5 minutes, you may suffer from severe sleep deprivation.
  2. 10 minutes: On the other hand, if you fall asleep within a 10 minute period it means that you have a moderate sleep deficit.
  3. 15 minutes: If it takes 15 minutes or more to fall asleep, don't worry. You're getting enough sleep.

What to do after?

For those who have discovered that they are not sleeping enough, there are steps they can take to get them started. Here are tips to help you sleep better. Always try to sleep & wake up at the same time, even on weekends. If it's tough for you to fall asleep and take naps during the day, stop doing so.

On the other hand, exercise also helps to promote healthy sleep. According to the Foundation, intensive training is the best, but also a little activity can help you. Another tactic is to perform a relaxing activity before going to sleep, as well as avoid the devices since the light emitted by the screens activates the brain.


Now if you take these tips you still detect sleep deficit, don't hesitate to consult your doctor.
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Tuesday, May 2, 2017

Walking... A Step In The Right Direction To Lose Weight

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Overweight or obesity increases the risk of heart disease, stroke, type 2 diabetes, liver steatosis (fatty liver or adipose liver) and kidney disease. Doing excercise can help you to loss weight and reduce risk of these disease. 

Walking... A Step In The Right Direction To Lose Weight
If you are struggling with excess weight, it is possible for a healthy eating plan and periodic physical activity to help you lose weight and stay fit in the long run.

How much time should i walk to lose weight?

Target 30 minutes a day! Experts recommend at least 150 minutes a week of moderate physical activity. Divide those minutes during the week as your schedule allows. Check the chart for tips on how to start walking on a regular basis and slowly start increasing walking time.

Walk safely

Keep your safety in mind when planning where and when you are going to walk.

  • If you walk in the middle of the night, at sunset, or at night, put on a vest that reflects light or wears brightly colored clothing.
  • Walk with a group if possible, and carry identification, and a means of communicating with someone if you need help.
  • Tell your family and friends the time and route of your walk.
  • Do not wear jewelry. This can attract thieves.
  • Keep the volume down if you wear hearing aids. That way, you can hear the traffic and other noises around you.
  • Be aware of the people and things around you.
Walking can reduce belly fat enough for you.

A correct step

Walking correctly is critical.

  • Walk with chin up and shoulders slightly back.
  • Let the heel of the foot touch the floor first, then let your weight follow the forward movement.
  • Walk with your toes pointing forward.
  • Move your arms naturally when walking.



Try to walk daily. If you walk less than three times a week, allow more than two weeks before increasing the pace and frequency of your walk.

Walk for your health

Walking is one of the easiest ways to do physical activity. This pamphlet gives you general tips on how to start walking in a regular way to improve health.

Walking is not expensive, and you can do it almost anywhere and at any time. You may walk:

  1. Help you burn more calories.
  2. Lower your risk of developing high blood pressure, heart disease, and type 2 diabetes.
  3. It gives you a chance to have a social life and be active with friends and family.

Find out before you go for a walk

Answer the following questions before you start walking as part of your routine.

  • Has your health care provider told you that you have problems with your heart, diabetes, or asthma?
  • When you have moderate to intense physical activity, do you feel pain in the chest, neck, or arm? This type of activity accelerates your breathing and your heartbeat.
  • Do you sometimes feel like you are going to faint or feel dizzy?
  • Do you feel completely out of breath after having had physical activity?
  • Has your health care provider told you that you have arthritis?
  • Are you over fifty and not accustomed to any moderate physical activity?
  • Do you smoke?
  • Do you have any health problems or physical reasons not mentioned here that prevent you from starting a walking program?

If you answered "yes" to any of these questions, check with your health care provider before starting a walking program.

Start walking today

Find a space in your busy schedule to follow a walking program that works for you. Keep in mind the following points:

  • Choose a safe place to walk. Ask a member of your family, a friend or a neighbor to walk with you. Get motivated and support each other to walk regularly, even if one of them has a different fitness level or walks to another pace.
  • Wear shoes that have adequate arch support, a sound cue, and flexible but thick soles. The shoes will cushion your feet and absorb the impact. Before buying new shoes, walk with them in the store.
  • Wear clothes that keep you dry and comfortable. Use sweat-impregnated fabrics that will sweat away from your skin.
  • Walk fast enough to increase your heart rate while still being able to speak without pain, concentrate and breathe effortlessly.
  • Slightly extend extensions after preheating and after your body cools again.
  • Divide your walk during the week. Try to walk at least three days a week if you can not walk daily. Add a few minutes each week.
  • To avoid joints and sore or shrunken muscles, begin your exercise routine slowly. Over the course of several weeks, start walking faster, increase distance and longer walks.
  • Keep your progress documented with a journal or record of the times you walk. Write down the date, time, and distance you walked.

Make extensions!


Stretch or pull lightly after preheating and after your body cools again. Try to make the extensions explained below. Do not jump and do not stop breathing when pulled. Do the movements slowly and stretch only to where you feel comfortable.

Lateral extension

Extend one arm over the head and to the side. Keep your hips fixed and your shoulders straight to the side. Hold that position for at least 10 seconds and repeat the exercise to the other side.

Bending on the wall

Rest your hands on the wall and place your feet about 3 or 4 feet away from the wall. Bend one knee and point it toward the wall. Keep the other leg straight with the flat foot on the floor and extended toes. Hold that position for at least 10 seconds and repeat with the other leg.

Knee retrieval

Rest your back on the wall. Keep your head, hips, and feet in a straight line. Lift one knee to chest, hold for 10 seconds, then repeat the exercise with another leg.

Flexion of legs

With your right hand lift your foot back and carry it towards your rear. Keep in a straight position and keep your knee bent pointing toward the floor. Hold that position for at least 10 seconds and then repeat with the other foot and the other hand.

Extension of ligaments

Sit on a solid bench or a hard surface so that one leg is stretched out on the bench and your toes point up. Keep the other foot flat on the surface where you are treading. Straighten your back and if you feel a pull on the back of your thigh, hold that position for 10 seconds and then change sides and repeat the exercise. If you do not feel a pull during extension, lean forward from your hips until you feel the expansion.

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Monday, May 1, 2017

73 Questions to Ask Before You Get Married

By With No comments:
Preparing for getting married? Congratulations! But STOP!! Many things couples should talk about before marriage, or else it can lead you to live in a painful marriage life. 

These sincerely responded to queries will be able to put a firm foundation for your relationship and will help you to cement the construction in a bright and open dialogue. Have you considered them?

Just now that you are thinking of taking the big step of uniting your life forever with the man you have chosen, it is the best time to sit down and reflect (alone and with your boyfriend) on several crucial topics that you should know about each other, And each one of himself. Give yourself time and try, to be honest with your answers.

Over you 

  • Who you are? Do you know yourself?
  • What is your temperament like?
  • What are your deepest desires?
  • Where do you want to be in the next 10, 20 and 30 years?
  • Who are you to your family?
  • Who are you to your friends?
  • What do you do when you feel frustrated?
  • How good are you to communicate?
  • What do you do when you're sad?
  • What are your priorities in life? God? The family? The job? Economic stability?
  • What roles, parenting styles, a way of communicating do you value and recognize as positive in your family of origin? 
  • Which ones do you want to reproduce and which ones to avoid?

About your future husband 

  • Why did you choose that particular man to share your life?
  • What are the most important qualities you see in it?
  • Do you know the imperfections of your future husband? 
  • Are you sure you could live with them?
  • Do you know the temperament of your future husband?
  • How does your husband treat his parents? 
  • How do you treat your brothers? 
  • How do you treat your co-workers? 
  • What do you expect from your future husband?
  • What are you willing to give him?
  • Do you know enough about your partner's family? (Customs, traditions, way of life and interests) 
  • What roles, parenting styles, a way of communicating do you value and recognize as positive in your boyfriend's family? 
  • Which ones do you want to reproduce and which ones to avoid?

100 Questions to Ask Before You Get Married
About your life together

  • What do you expect from your marriage?
  • What are the bases on which you want to settle your marriage life?
  • What will you do when you get mad at him?
  • What value and importance will you give to prayer and spiritual life?
  • What will they live for? 
  • Do both have stable jobs? 
  • Do you have any economic contingency plans?
  • What roles do you want or are you willing to take? (Housewife, mother, professional, etcetera).
  • What are the limits on which you are not willing to give in?
  •  If there is a case of disagreement, how would they resolve it? (Economic situation, social status, religious creed, among others)

About health

  • In what state is your health?
  • Are you looking to live a healthy lifestyle?
  • Are they willing to leave habits harmful to their health to be more time together and that this one is of better quality?
  • Would you accept that your husband or wife smoke?
  • Do they exercise individually? 
  • Are they willing to share time together by getting in shape? 
  • Is that important to you?
  • Do you know the diseases of yourself and your partner that could inherit their children?
  • What kind of medicine do you trust? Allopath, homeopath, or alternative?
  • Christmas and important holidays With my family or with yours?
  • How will activities be divided at home? For example, who is going to iron clothes? To wash it? Who is his own, shared?
  • Do you know their tastes and customs of breakfast, lunch, and dinner?
  • How will you agree to make significant decisions? Praying together, talking, asking for advice from friends?
  • Are they willing to adjust their sleep and food schedules?
  • What rules of healthy coexistence would define?

About practical home life

  • What will be the rules of your home?
  • What importance and value will you give to the order at home? Are the two of you agree? 
  • Do you like pets at home? Yes, no, which ones?
  • Why do you like the pet/ why don't you like pets?

About the children

  • Do you want children now? Do they know the essential tools they have to plan their children without negative consequences for their health?
  • How many children will they have? Do they agree on the number?
  • In the case of difficulties to procreate, would they adopt? Yes, no and why?
  • What positive and negative experiences have they lived as children in their families of origin?
  • What is important for you not to repeat? 
  • What skills is essential that your kids share?

About the possible problems that will live

  • With whom will you ventilate the problems and disagreements that you suffer in your married life? Who would you like him to comment on? It establishes clear criteria in this sense so that both remain loyal.
  • What would be your answer if your husband tells you that love is over? 
  • How would you solve it?
  • How will you avoid infidelity?
  • How will you ensure that you always maintain mutual respect?
  • What conflicts have they had in courtship? 
  • Has the way to solve them been positive? 
  • How can you learn together to solve them positively from now on?
  • Who can help them solve couple's problems? Psychologist, priest, friends, family or advice on websites?
  • Do you know marriages that you admire? 
  • Have they tried to approach them?
  • How easily do you forgive an offense? 
  • How easily would it be for you to forgive your husband's offenses, mistakes, or bad deeds?
The way of marriage will be full of natural faults, for we are all imperfect beings. Do you and your boyfriend recognize that the most important thing is always to communicate clearly and know how to apologize and ask for forgiveness.
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