Plank Exercise

INTRODUCTION

When you look at plank exercise, you will think "Hey that looks easy.. Is that even an exercise?"  Well think again my friend. Looks can be deceiving. Plank is anything but easy. The main purpose of plank exercise is to strengthen our core muscles. Well now, what is this so called core muscle?

The core muscles are a series of muscles in the midsection and are used in most forms of movement. Though they aren’t housed in our arms or legs, the core muscles can help transfer force from one limb to another or being used in addition to muscles in our arms or legs to increase their effectiveness.

They are also great for helping other muscles in our midsection such as our abdominal muscles. The abdominal muscles are important for supporting our back and spinal column and it aids in preventing injuries. However, for them to be most functional and effective, we need to spend a lot of time developing our core muscles.

Plank exercise is one of the answer to strengthen the core muscles and it also have additional good point for us to stay healthy and happy. Lets find out more.

BENEFITS

1) A Toned Belly - Planking will help build our deep inner core muscles that lay the groundwork for that six-pack look. As our abdominal muscles become stronger, our mid-section will tighten.

2) Reduce Back Pain - Planks work for back pain because they strengthen our core, which has the pleasant “side effect” of reducing back pain. They also strengthen our back muscles, especially those in our upper back. According to the American Council on Exercise (ACE).

3) Flexibility - While building strength, planks also increase flexibility in our posterior muscle groups. The muscles around our shoulders, collarbone, and shoulder blades will expand and stretch (an area that often receives little attention), as will our hamstrings and even the arches of our feet and our toes.

4) Improve Our Mood - Virtually every exercise has the potential to give us a mood boost, and planks are no exception. Planks are unique, however, in that they help stretch and ultimately relax muscles groups that often become stiff and tense from prolonged sitting. The tension release that planks provide is uplifting for our spirit.

5) Improve Our Balance and Posture - To do a plank correctly, we must engage our abs to stay upright. Side planks or planks with extensions are particularly beneficial for building balance, as are planks performed on a stability ball. In addition, planks work all the muscles we need to maintain proper posture, like our back, chest, shoulders, abs, and neck. If we do planks regularly, we’ll find that we’re able to sit or stand up straighter with ease.

6) May Enjoy Increased Metabolism and Fat Burn - While doing a quick plank or two, won’t burn as much fat as cardiovascular exercises. It is a more efficient way of burning fat. When we engage in strength training, our metabolic rate increases even after we’ve stopped exercising. Something that doesn’t happen with cardiovascular activity. 

HOW TO DO PLANK CORRECTLY

1) Get into a press up position. Bend your elbows and rest your weight on your forearms.

2) Your body should form a straight line from shoulders to ankles. Make sure your hips, head and shoulders don’t drop.

3) Engage your core by pulling your belly into your spine.

4) Hold this position for 15 to 60 seconds depending on what you are able for. Remember, it’s better to maintain proper form for a shorter period of time than to hold improper form for a long time. Eventually, you can work up to holding for longer periods.

5) Rest for approximately one minute and repeat three to five more times.

You can read more in details from the links below ↓

References:

5 Benefits of Doing Plank Exercise

10 Things That Happen When Doing Plank Every Day

7 Amazing Things That Will Happen When You DoPlank Every Day

Who would have thought that doing one simple exercise can leave a big impact to our body. Planking is hard at first but we can start to feel the difference when our core muscles are strengthen. We'll be able to do it longer. Why not try this 30 day challenge as a start and if it's too easy, try the other one.

Blogger's Note: If you're a new reader please read the previous posts to get some other tips. I welcome you to share any of your tips and thoughts on this topic 😊.

Oatmeal

INTRODUCTION

All oats start off as oat groats ~ the whole, unbroken grains. Before being processed into any other variety of oat, groats are usually roasted at a very low temperature. This not only gives the oats their nice toasty flavor, but the heat also inactivates the enzyme that causes oats to go rancid, making them more shelf-stable.

The difference between steel-cut, rolled, and instant oats is simply how much the oat groat has been processed. This also results in each variety having a distinct texture and varying cook times.

Steel-cut Oats - Also referred to as Irish or Scottish oats, this type of oatmeal is processed by chopping the whole oat groat into several pieces, rather than rolled. Steel-cut oats look almost like rice that's been cut into pieces. This variety takes the longest to cook, and has a toothsome, chewy texture that retains much of its shape even after cooking.

Rolled Oats - Also called old-fashioned or whole oats, rolled oats look like flat, irregularly round, slightly textured discs. When processed, the whole grains of oats are first steamed to make them soft and pliable, then pressed to flatten them. Rolled oats cook faster than steel-cut oats, absorb more liquid, and hold their shape relatively well during cooking.

Instant Oats - Also referred to as quick oats, instant oats are the most processed of the three oat varieties. They are pre-cooked, dried, and then rolled and pressed slightly thinner than rolled oats. They cook more quickly than steel-cut or rolled oats, but retain less of their texture, and often cook up mushy.

Even though these 3 types of oats have undergone a different level of processing, resulting in different textures and cooking time. There are still one thing in common they all share which is the nutritional value. Steel-cut, rolled, and instant oats all have the same nutritional profile since they're all made from whole oat groats.

People keep saying that "Eating oatmeal for breakfast is a good way to start the day". Why is that? What makes oatmeal so special? Lets uncover the secrets of oatmeal and satisfy our curiosity. 

BENEFITS

1) Prevents Cardiovascular Diseases

2) Prevents Constipation

3) Controls Blood Sugar Levels

4) Reduces Cancer Risk

5) Reduces Hypertension

6) Rich Source of Magnesium

7) Supports Weight Loss

8) Enhances Immune Response to Disease

9) Protects Skin

You can read more in details from the links below ↓

References:

What's the Difference Between Steel-Cut, Rolled, and Instant Oats?

9 Amazing Benefits of Oats

Now we know why oatmeal is so special. Well what are we waiting for? Lets eat some oatmeal. I usually just use instant oat to make oatmeal everyday for breakfast. (Just mix and heat on a stove the instant oat + skim milk + little brown sugar = oatmeal) it just took 2 minutes to cook it. Very simple and very delicious. But if that is not your bowl of oatmeal, then just mix it up a little. Make something creative and to your own liking. With the oat as the key ingredient, we can make so many tasty things. Lets change our life to a healthy life with eating oat everyday. Start feeling the difference after that. Have fun eating healthy 😉.

Recommended:

Quaker Instant Oatmeal Original, 12 Packets per Box (Pack of 4) 

Blogger's Note: If you're a new reader please read the previous posts to get some other tips. I welcome you to share any of your tips and thoughts on this topic 😊.

A Good Night's Sleep

INTRODUCTION

Sleep plays a vital role in good health and well-being throughout life. Getting enough quality sleep at the right times can help protect mental health, physical health, quality of life, and safety. The way we feel while we're awake depends in part on what happens while we're sleeping. During sleep, our body is working to support healthy brain function and maintain our physical health. In children and teens, sleep also helps support growth and development.

How much sleep do we need until it clarifies as a good night sleep? The recommended amount of sleep are different according to age groups as it is shown in the table below ↓

Age	Recommended Amount of Sleep
Infants aged 4-12 months	12-16 hours a day (including naps)
Children aged 1-2 years	11-14 hours a day (including naps)
Children aged 3-5 years	10-13 hours a day (including naps)
Children aged 6-12 years	9-12 hours a day
Teens aged 13-18 years	8-10 hours a day
Adults aged 18 years or older	7–8 hours a day

BENEFITS

1) Reduce Stress

2) Helps to Improve Memory

3) Helps Lowering Blood Pressure

4) Strengthen The Ability to Fight Infections

5) Helps Maintaining Body Weight

6) Reduce Chances of Diabetes

7) Improves Heart Health

8) Improves Concentration

9) Improves Sex Life

10) Longevity

NAPPING VS SLEEPING

Understanding the difference between power napping and sleeping allows you to make the most of your sleep time and reap the many benefits of smart snoozing. Power napping takes place when you sleep in short bursts, allowing your body to enter just the first two stages of sleep. These first two stages of sleep typically take only 20 - 30 minutes.

According to "Beauty Sleep" by Dr. Michael Breus. True sleeping or deep sleep, occurs when your body is at rest long enough to complete all five stages in an entire cycle of sleep. The final stage during this sleep cycle is called rapid eye movement or REM sleep - accounts for approximately 25% of total sleep time in a given night (according to the National Sleep Foundation).

Both power naps and deep sleep improve brain power and increase body’s stamina, but deep sleep typically produces more extensive, longer-lasting results. During a full cycle of regular sleep, the body rejuvenates and repairs itself. Various activities that take place include memory consolidation, muscle and tissue repair, energy restoration and hormone releases (according to the National Sleep Foundation). During a power nap, your brain slows down, your body temperature lowers and your muscles relax. Much like taking a quick drink of water helps hydrate your body, power naps refresh your mind and relax your body in a relatively short time.

A power nap is good but not as good as a good night sleep. Always remember to set the alarm clock before taking a nap so that you won't exceed the recommended nap time (20 - 30 min). Over nap can cause your body to shift from power napping to full-fledged sleeping. If this happens and you awaken during the middle of a sleep cycle, you can experience sleep inertia - excessive grogginess, fatigue and disorientation that can completely offset the potential benefits of taking a nap.

You can read more in details from the links below ↓

References:

Why Is Sleep Important?

10 Benefits Of A Good Night's Sleep

Top 10 Benefits Of A Good Night's Sleep

Power Napping VS Sleeping

# Can't sleep because your partner snores' so loud? Does it affect your mood due to lack of sleep? This is critical. Moreover, your partner may have apnea. Don't worry there is a solution. Overcome (Snoring & Sleep Apnea) the right way and safely.

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Japanese Breathing Exercise

INTRODUCTION

Miki Ryosuke, a Japanese actor, recently discovered a natural method that helped him lose weight. After experiencing back pain, Miki’s doctor recommended that he performs a certain exercise each day to help relieve his pain. After performing the exercise for a few weeks, Miki lost 28.7 pounds and 4.7 inches from his waist! Miki refers to the technique as the long-breath diet. You stand in position, take a three-second breath, then exhale strongly for seven seconds.

2 WAYS OF DOING LONG-BREATH DIET

Mr Ryosuke claims that people who practice this breathing technique for 2 - 5 minutes a day will see rapid benefits. Oddity Central reports that there are 2 ways of practicing the diet.

The first method involves tensing the buttocks while standing with one foot in front of the body and placing most of the body’s weight on the back foot. In this position, the dieter is encouraged to inhale for three seconds while lifting their arms above their head. They are then told to breathe out while tensing all of their muscles for seven seconds.

The second way of practicing the technique involves the dieter standing upright while tightening their buttocks and placing one hand on their stomach, and the other on the bottom of their back. They are then told to inhale for three seconds before breathing out for seven seconds, all of the time holding in their stomach.

HOW IT WORKS

1) Fat is made up of oxygen, carbon, and hydrogen. When the oxygen we breathe reaches these fat molecules, it breaks them down into carbon dioxide and water. 

2) The blood then picks up the carbon dioxide - a waste product of our bodies - and returns it to the lungs to be exhaled. Therefore, the more oxygen our bodies use, the more fat we will burn.

3) The Long Breath Diet is believed to increase a dieter’s muscle strength and to boost their metabolism by increasing their blood oxygen levels.

OTHER POINT OF VIEWS

Professor Ian Macdonald, professor of metabolic physiology at the School of Biomedical Sciences in Derbyshire, warns breathing too deeply can do more harm than good. Inhaling and exhaling too deeply can disturb the balance between carbon dioxide and oxygen in the body needed to neutralise the blood. This can cause light headedness and even make someone faint.

He also doubts simply breathing will turn fat into fuel. Contraction of muscles caused by exercise mobilises fat stores. But it is only vigorous aerobic sport that triggers enough energy to turn fat into fuel. Deep breathing alone will burn up fat by 2% at best.

You can read more in details and see the tutorial from the links below ↓

References: 

Breath Diet

This Japanese Breathing Technique Will Help You Lose Stomach Fat Fast!

Long Breath Diet (Video)

I have tried it myself in addition to balance healthy diet and some simple workout that I had mention in my previous posts 'Simple Exercises to Lose Weight'. I do it three times a day and it does help. This breathing exercise will work differently according to your body. So I can't guarantee the success rate. You can just try it out and see for yourself. Just remember that there is no shortcuts to achieving your dream. Just keep trying and I promise you that you would not regret it because you have given your all. Once you start living healthy, you will get addicted to that type of lifestyle. That's the kind of lifestyle that I want to promote.

Blogger's Note: If you're a new reader please read the previous posts to get some other tips. I welcome you to share any of your tips and thoughts on this topic 😊

Garcinia Cambogia

INTRODUCTION

Garcinia cambogia is a small pumpkin-shaped fruit that grows in Southeast Asia and India. The key active ingredient found in the rind of Garcinia cambogia is hydroxycitric acid, which some research suggests can help certain people lose weight.

Just like most other weight-loss supplements, pills and products, studies regarding Garcinia cambogia’s effects and safety have been mixed. While there’s some evidence that hydroxycitric acid might be able to aid in weight loss even when someone does not exercise often or change his or her diet very much, there’s also concerns regarding serious side effects that can occur, including liver damage or failure, anxiety, fatigue, dizziness, and digestive problems.

BENEFITS

1) Weight Loss

2) Lowering Appetite

3) Lowering Cholesterol Level

4) Stabilizing Blood Sugar Level

POTENTIAL SIDE EFFECTS

1) Liver Damage

2) Fatigue and Brain Fog

3) Feeling Dizzy or Weak

4) Skin Rashes

5) Digestive Issues

6) Lower Immune Functions

You can read more in details and get additional tips from the link below ↓

Reference: 

Garcinia Cambogia: Does This Hyped Weight Loss Supplement Really Work?

If it's so dangerous, then why am I recommending it? Don't get me wrong.. Garcinia cambogia will only cause harm to the consumers when taken in large dose. Anything that is good will always be bad when we consume it in large quantity. So.. I highly advice that when buying this supplement, always read the instructions and cautions from the description and consume it according to the advice quantity (strictly). One more crucial thing is to drink lots and lots of plain water. This will help the kidney to function easily. Garcinia cambogia does work but we the consumers will just have to be clever and follow the instructions that was already given. Goodluck trying 😉

Recommended:

NatureWise Pure Garcinia Cambogia,100% Natural HCA Extract Supports Weight Loss and Curbs Appetite, Superior Absorption,90 count

Blogger's Note: If you're a new reader please read the previous posts to get some other tips. I welcome you to share any of your tips and thoughts on this topic 😊

Honey And Cinnamon

INTRODUCTION

The combination of honey and cinnamon has been used for centuries in both traditional Chinese and Ayurveda, a system of healing discovered 5000 years ago in India. The 2 ingredients with unique healing abilities have a long history as a home remedy. 

Cinnamon is one of the oldest spices known to mankind and honey's popularity has continued throughout history. Cinnamon's essential oils and honey's enzyme that produces hydrogen peroxide qualify the 2 "anti-microbial" foods with the ability to help stop the growth of bacteria as well as fungi. Both are used not just as a beverage flavoring and medicine, but also as an embalming agent and are used as alternatives to traditional food preservatives due to their effective antimicrobial properties.

BENEFITS & WAYS TO PREPARE

1) Arthritis: Take daily, morning and night, one cup of hot water (250 ml) with 1 teaspoon cinnamon powder. After the water has cool down to lukewarm, add 2 teaspoons of honey into the mixture. If taken regularly even chronic arthritis can be cured.

2) Bladder Infections: Take 2 tablespoons of cinnamon powder and one teaspoon of honey in a glass of lukewarm water and drink it. It destroys the germs in the bladder.

3) Cholesterol: 2 tablespoons of honey and 3 teaspoons of cinnamon powder mixed in 16 ounces of tea water reduces the level of cholesterol in the blood by 10% within 2 hours.

4) Heart Diseases: Make a paste of honey and cinnamon powder, apply on wheat-bread for daily breakfast to reduce the cholesterol in the arteries and save the patient from heart attack.

5) Gas: If Honey is taken with cinnamon powder the stomach is relieved of gas.

6) Immune System: Daily use of honey and cinnamon powder strengthens the immune system and protects the body from bacterial and viral infections.

7) Indigestion: Cinnamon powder sprinkled on 2 tablespoons of honey taken before food relieves acidity and digests the heaviest of meals.

8) Longevity: Take daily, boil mixture of 1 spoon of cinnamon powder and three cups of water to make like tea. After the water turns lukewarm, add 4 spoons of honey. This helps to arrest the ravages of old age.

9) Influenza – Flu: honey contains a natural ingredient which kills the influenza germs and saves the patient from flu. Add 4 spoons of honey and 1 spoon of cinnamon powder to 3 cups of water and boil to make the tea. Drink 1/4 cup, 3 to 4 times a day.

10) Cancer: Advanced cancer of the stomach and bones have been cured successfully taking 1 tablespoon of honey with 1 teaspoon of cinnamon powder for one month three times a day.

11) Bad Breath: Gargle with honey and cinnamon powder mixed in warm water so that breath stays fresh throughout the day. 

12) Weight Loss: Mix 1/2 teaspoon of cinnamon powder with 250 ml boil water. Wait until it turn to lukewarm, then add in 1 teaspoon of honey. Separate the mixture to half and drink it 30 minutes before breakfast on an empty stomach every morning and at night before sleeping. Also, drinking this regularly stops fat from accumulating in the body even if you’re on a high-calorie diet.

You can read more in details from the link below ↓

Reference: 

17 Reasons to Use Honey and Cinnamon

Honey and Cinnamon: Natural Cure For Numerous Diseases

12 Benefits of Honey and Cinnamon Remedy

*Crucial matter: remember that when adding honey to the mixture, always add it when the mixture has cool down because the enzymes in the honey will get destroy (denatured) at high temperature so the remedy would not be effective. Another thing is always use ceylon cinnamon powder instead of other kind of cinnamon powder because they are healthier. Also remember to use pure honey instead of processed honey.

Have fun trying these home remedies. Only when you try it yourself that you can see and guarantee the benefits of honey and cinnamon. I have tried it and still consume it everyday. Now its your turn to lead a healthy life. It takes only 2 simple ingredients to make a big difference in your daily life.

Recommended:

YS Organic Bee Farms CERTIFIED ORGANIC RAW HONEY 100% CERTIFIED ORGANIC HONEY Raw, Unprocessed, Unpasteurized - Kosher 32oz(pack of 1)

Organic Wise Ceylon Cinnamon Ground Powder, 1 lb-From a USDA Certified Organic Farm and Packed In The USA

Blogger's Note: If you're a new reader please read the previous posts to get some other tips. I welcome you to share any of your tips and thoughts on this topic 😊

Chia Seeds

INTRODUCTION

What is Chia Seed? Where does it come from? Why do we need to include chia seed in our diet? Let me quench your thirst for answers by answering those questions.

Chia seeds come from the desert plant Salvia hispanica, a member of the mint family. Its origin is believed to be in Central America where the seed was a staple in the ancient Aztec diet. The seeds of a related plant, Salvia columbariae (golden chia), were used primarily by Native Americans in the south western United States.

Chia seeds have recently gained attention as an excellent source of omega-3 fatty acid. Other than that, They are an excellent source of fiber at 10 grams per ounce (about 2 tablespoons) and contain lots of protein and minerals including iron, calcium, magnesium and zinc.

BENEFITS

1) Improve Skin and Aging

2) Improve Digestive Health

3) Improve Heart Health

4) Help Treat Diabetes

5) Boost Energy and Metabolism

6) Stronger Bones

7) Build Muscle and Lose Weight

8) Fight Breast and Cervical Cancer

9) Improve Dental Health

WAYS TO PREPARE

1) Raw vs Soaking:  It won’t hurt to eat them straight, but if you soak them, then you “sprout” them, which releases the “enzyme inhibitors” that are used to protect the seed. This makes it much easier to digest and your body can then access the dense nutrients inside the seeds. I personally prefer soaking them in plain water (half tsp of chia seeds + 250 ml water) and wait a while for it to sprout then just drink in. As simple as that.

2) Ground: Another option is to grind chia seeds in a coffee grinder or Vitamix to break down the hard outer shells before eating them. When pulverized, chia seed flour can be used in most gluten-free recipes like pancakes, muffins, breads and even pastas. When grinding omega-3-rich seeds, however, it’s important to store them in a sealed, glass container in your refrigerator or freezer.

3) Whole: You can eat them whole and still get their “energy-packed” punch. You can even just eat a spoonful straight, but beware as they do tend to stick in your teeth. I wouldn't recommend this because sometimes it could stick to your throat when you tend to swallow it.

You can read more in details from the link below ↓

Reference: 

What are Chia Seeds?

9 Chia Seeds Benefits and Side Effects

How To Use Chia Seeds For Weight Loss?

I myself am including chia seeds in my everyday diet. I took it twice a day (afternoon and night before sleep). You can eat chia seeds whenever you want. As far as I know there are no strict consuming time. Feel free to try it because what I can share with you through my experience with chia seeds is that I don't have anymore constipation problems and it lessen my appetite so I don't feel like eating all the time but remember to never skip a meal. Eating is still important but always eat a balance and healthy diet. Feel free to try it 😎

Recommended:

Healthworks Chia Seeds Raw Pesticide-Free, 6lb

Blogger's Note: If you're a new reader please read the previous posts to get some other tips. I welcome you to share any of your tips and thoughts on this topic 😊