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Foam Roller

4 Oct

I must share with you my new favorite exercise, it is called Foam Rolling.  You use the Myndaniðurstaða fyrir  using foam roller free picthuresfoam and your bodyweight to apply pressure on specific parts of your body. If you use the right technique, a foam roller can act like a really good deep tissue massage.

Foam Rolling can untie the knots in your muscles by breaking down adhesions and helping to heal the tissue. I must warn you that Foam Rolling can feel very uncomfortable at first, but that means the muscle needs rolling. The good news is that the more you do it, the less discomfort you’ll feel and your whole body will feel so much better – at least that’s my experience.

Foam rolling should always be done slowly and should never be used to treat injured muscles. It is also very important to learn right from the start how to use the Foam Roller correctly.

Foam Roller improves blood circulation, increase flexibility and helps decreasing muscle stiffness. Foam Roller can help with problems like:

  • Low back pains
  • Stiff hips
  • Upper back pain
  • shoulder pain
  • shin pain
  • Achilles tendon pain
  • Knee pain

Myndaniðurstaða fyrir foam roller free picthures

 

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Summer fun!

11 Jun

In my opinion summer is the absolute best season. There are so many fun things to do in the summer like camping and other outdoor activities. Just remember to be save in the sun and use sunscreen. You should always apply sunscreen generously before going outdoors and remember to drink plenty of water. Enjoy the summer.

Fingernails Can Reveal Clues About Your Health

5 Mar

Did you know that your fingernails can reveal clues about your physical & mental health. Strong, healthy nails reflect a strong, healthy you. You can tell if your nails are healthy simply by noticing their color, naturally pink nails are healthy with kept cuticle and free from peeling or cracking.

Your fingernails can give clues about your lifestyle, if you are eating healthy or not. Fingernails can reflect some nutritional deficiencies, such as low levels of iron, biotin and protein. Healthy nutritional choices support healthy hair, skin and nails. It’s plain and simple you are what you eat, so if you want to look healthy – eat healthy.

Occasionally we all experience some issues with our fingernails, but normally it only lasts for a short period of time and is usually caused by nutritional issues, stress or bad lifestyle. Your nails can provide important clues about what’s going on in the rest of your body. Fingernail problems are not to ignore, they can reveal health problems like asthma, diabetes, heart problems, cancer, psoriasis, malnutrition or respiratory disease. Any changes in the color, texture or shape of your nails may indicate a long list of underlying medical conditions.

HandResearch.com  gives you an opportunity to identify your fingernail problem through an 4-step observation online. If you have nail issues try this tool that will identify your problem for free:

October – National Breast Cancer Awareness Month

6 Oct

125441145280Ag9hOctober is National Breast Cancer Awareness Month. People all over the world are wearing pink ribbons to honor survivors, remember those lost to the disease, and to support the progress we are making together to defeat breast cancer. It’s also a reminder for women of all ages to be aware of the importance to perform breast self-exams at least once a mont. About 40% of diagnosed breast cancers are detected by women performing a regular breast self-exam. If you feel a lump in your breast don’t wait – see a doctor.  Mammograms can also help you to detect cancer.  Finding breast cancer early and treating it are the most important strategies in the fight against it. 

Blogs, websites, networks and social media pages around the world are turning the internet pink to help raise awareness for breast cancer!  It’s our way of helping out and spreading the word about breast cancer.

The Color of Vegetables Tells Which Vitamins and Healthy Substances They Contain

14 Jul

Did you know that the colors of fruits and vegetables tell you which unique vitamins and healthy substances they contain? Therefore you should choose colorful vegetables on your plate, this will make you’ll sure to take in a wide range of nutrients. Here are some examples of different colored vegetables and the nutrients they contain:

Green:

Green vegetables contain a powerful antioxidant called lutein. It promotes good vision and healthy skin. It may also reduce the risk of cardiovascular disease by slowing the narrowing of arteries. Therefore it’s recommended to eat vegetables like broccoli, spinach, green beans, asparagus, cucumbers, celery, peppers and artichokes.

Red:

Red vegetables contain antioxidants such as lycopene and anthocyanins, which have anti-inflammatory properties and promote healthy heart. Red vegetables are also brain boosters that support good memory. Researchers claim that they reduce the risk of cancer. It’s recommended to eat tomatoes, peppers and red onion to maintain good health.

Yellow and orange:

Yellow and orange vegetable contain vitamin C and several types of antioxidants. It has been shown that consuming  those vegetables helps to maintain a healthy heart and eyes. They contain antioxidant called carotenoids which slows arthritis and according to researchers reduces the risk of certain cancers, such as lung, stomach, bladder and breast. Bioflavonoids and vitamin C work together to strengthen the immune system. Examples of vegetables in this category are peppers, sweet potatoes, carrots and pumpkin.

White:

White vegetables contain nutrients that provide powerful immune boosting activity.  They are a rich source of many nutrients you tend to fall short on, like fiber, potassium, and magnesium. They also contain nutrients that is belived to reduce the risk of cancer in colon, breast, and prostate. In addition to all that they also help balance hormone levels, which reduces the risk of hormone-related cancers.

Purple:

Purple vegetable contain especially powerful antioxidant called flavonoid that is believed to reduce the risk of heart disease and have beneficial effects on memory. It has also been shown to lower the risk of cancer. This includes vegetables such as eggplant, purple asparagus and red cabbage.

Flat Belly Diet Foods

8 Jul

 

 

 

 1 Yogurt

 

 

Yogurt has a calming effect for the probiotic bacteria that help keep your stomach healthy. A new study people who consumed yogurt each day lost 81% more fat around their belly than those who didn’t eat yogurt. . The calcium in yogurt reduces namely fat absorption from other foods. Best results were in unsweetened yogurt and greek yogurt.

 

 

 

 

 2 Eggs

 

 

Eggs are one of the best and most cheapest protein sources with 6-9 grams of protein per egg. Eggs can be counted as a superfood because it contains many vitamins. If you’re concerned that eggs increase cholesterol you can relax because there are two types of cholesterol, the good HDL and bad LDL. Eggs contain mainly the good kind.

 

 

English: veggies

 

 

   

 

 

  3 Green vegetables

 

 

 Spinach and romaine lettuce are all extremely low in calories, full of fibre and contain  vitamins and minerals that help to ease water retention.

 

 

green tea

 

 

4 Green Tea

 

 

Green Tea contain high dose of antioxidants, called catechins,which have been shown to be particularly good for reducing fat around the belly. Athletes who drank four cups of green tea a day for 12 weeks, lost more than eight times more fat around the stomach than those who drank coffee, according to a study published in the Journal of Nutrition.

 

 

5  Appel

 

 

They contain water-soluble pectin fibers that keep us satiated and reduces insulin levels in the body. Too much insulin is neither good for your health or metabolism and tells your body to store energy. Appel is also very rich of fibre which helps the digestion.

 

 

 

 

6 Tomatoes

 

 

Tomatoes are full of antioxidants and have been found to reduce inflammation and water retention in the body, as well as reversing leptin resistance. Leptin is a type of protein which helps to regulate metabolic rate and appetite. Therefore tomatoes can help you lose weight.

 

 

 

 

7 Turkey, Chicken, Bananas

 

 

9 out of 10 women suffer from PMS symptoms. To prevent and reduce the effects, it is good to eat foods that contain tryptophan, which helps the body produce more of the feel-good hormone serotonin. Turkey, chicken and bananas contain high levels of the substance.

 

 

 

 

 8 Oatmeal

 

 

It’s great to start to the day with a bowl of oatmeal. Oatmeal contains fibers that stimulates bowel movements which makes digestion more efficient, increase satiety and stops cravings. Oatmeal is also a great source of magnesium, iron and B vitamins.

 

 

Berry Harvest from Parents' Garden

 9 Berries

 

 

Berries are rich of antioxidant grenades and filled with nutrients that increase blood flow in the body and brings oxygen to your muscles.Berries are rich of vitamin C which also provides fat burning an extra boost because vitamin C is needed for the liver and kidneys to produce the amino acid carnitine, which transforms fat into energy.

 

 

 

 10 Water

 

 

If the body lacks fluids it can influence our mental energy and it helps to maintain the balance of body fluids. You need to drink 8 – 10 glasses of water per day to keep your body hydrated. Drinking water helps you lose weight because it helps your body to get rid of  toxins from your body. It gives healthy skin and helps the digestion.

 

 

 

 11 Nuts and almonds

 

 

Almonds and nuts are especially beneficial for the stomach. Almonds are rich in vitamins and magnesium which regulates the stress hormone cortisol. If you are stressed your body will after some time, begin to store more fat around the stomach which is particularly harmful to your cardiovascular health.

 

 

 

Never Go Shopping On An Empty Stomach

5 Jul
Image credit: ginasanders / 123RF Stock Photo

Image credit: ginasanders / 123RF Stock Photo

You should never go shopping for groceries on an empty stomach because it influences your food choices. It’s been proven to  increase the risk of giving in to junk-food temptations. Which can cause frustration and regrets of having given in to those cravings. To prevent that from happening you should always eat a healthful snack before you go shopping. It been confirmed by researchers that shopping while hungry does influence what you buy and makes it more difficult for you to avoid junk-food and sweets.

The Importance of Learning First Aid

1 Jul

It is important to know First Aid because we never know what happens next in life. We never know what unsuspected situations can happen even though we don’t wan to think about it and might try to ignore it. If it happens or when it happens it’s better to be prepared so that you can help your loved ones, a co-worker or a stranger. By learning First Aid you can help  yourself and others that may be injured. The chances of someone surviving an illness, accident or injury can be greatly improved if someone uses First Aid knowledge to help them. Few weeks ago my friend saved a life of a young child. She was looking after a nine month old child when it suddenly stopped breathing and collapsed on the floor. Fourtunatly my friend knows First Aid and was able to save life that day. Thanks to her knowledge the child is healthy and fine today but if she had not known how to react this little child would not be alive. This is why it’s so important for each and everyone of us to learn First Aid. You might be able save lives one day. Everyone should own a First Aid Kit in their car and home because we never know when we might need it.

Don’t Forget To Use Sunscreen

30 Jun

I know it’s an old cleshay but still it’s an important one. Remember to use sunscreen or sunblock, everyone should use a sunscreen with an SPF of at least 15. When choosing a sunscreen for baby or toddler you should choose a sunscreen that provides broad-spectrum UVA and UVB protection. Sunscreen with SPF 30 or SPF 50 is recommended for young children or of course sunblock. Water-resistant sunscreen that is hypoallergenic and fragrance free, is also recommended for childs sensitive skin. I use Proderm Sunscreen Mousse Spf 30 for my kids because a dermatologist recommended this brand to me.

When you’re having fun in the sun it’s easy to forget until it’s too late. The result may be painful sunburn that damage the tissues beneath the surface of your skin. Sunscreen helps to prevent the harmful effects of the sun, such as wrinkles and skin cancer. Once you’ve applied sunscreen on your skin you can enjoy the sunshine, after all sun exposure is important for the body’s vitamin D supply. Facial skin is thin and highly exposed, it is particularly important to apply sunscreen there liberally.

8 Ways To Boost Your Self Esteem and Feel Better About Yourself

10 Jun

To have good self-esteem is very important for everyone. Self-esteem simply means appreciating yourself for who you are — with all you’re pros and cons. People with a good and healthy self-esteem are able to feel good about themselves for who they are, appreciate their own worth, and take pride in their abilities and accomplishments. They also acknowledge that they’re not perfect and have faults, but it dosen’t affect them much because they accept it. Perfection is simply unattainable for any of us. It doesn’t matter what age you’re in. If your self-esteem is low then you feel badly about yourself, usually followed with self-doubt and poor self-appreciation.

How to boost your self-esteem :

  1. Be aware of your thoughts and how you treat yourself. This includes your self-talk, what do you tell yourself about yourself? Is it positive and constructive or negative and destructive for your self-esteem.
  2. Take conscious control of your negative thoughts, and replace them with more realistic and positive ways of thinking. What do you tell yourself about yourself? You need to stop the cycle of negative thinking about yourself that reinforce negative self-esteem.
  3. Give yourself extra credit for a job well done and trust that you are competent. Focus on your accomplishments.
  4. Believe in your own worth. Accept that you are not perfect. Don’t let any one particular shortcoming undermine you. Remember that you are a complex, multifaceted desirable individual.
  5. Recognize and embrace your positive qualities. Make a list of all your positive qualities, skills, experiences, talents, and anything else that makes you feel good about yourself.
  6. Is there something that you want to change about yourself? Something that will make you better equipped as a person. Consider possible avenues for improvement. Pinpoint exactly what you’re not satisfied with and needs improvement. Then make a resonable plan about how to reach your goals and improve yourself.
  7. Compliment yourself. You can look in a mirror and pick few things that you like about yourself. It can be something you see on the outside such as hair, smile or nails. Then pick few things that you like about your personality, like your spirit or laughter. If you don’t want to look in the mirror then you can write it in a journal.
  8. Have realistic expectations in life and stop struggling towards some idealistic goal. Having unrealistic expectations in life will only lead to disappointment and dissatisfaction.

    If you don't see your worth, you'll always cho...

     

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