Skin Care While Travelling – Easy Tips

Here is a fact you know whether you have been racking up those frequent flyers miles or you only go for a quick jaunt now and then. As far as your skin is concerned, an airplane cabin is the exact opposite of the fountain of youth. No need for hours of applying movie prosthetics here. You board the airplane looking absolutely stunning and disembark looking like a 10 years older version of yourself. No ‘happy to see you’ snapshots, please!

These simple steps will help you (and your skin) arrive at your destination unfazed, looking enviably refreshed and gorgeous. I think it’s a great time for a selfie!

What Usually Happens

The extremely low humidity caused by the dry re-circulated air sucks your skin dry, causing it to become dehydrated (and possibly inflamed) very quickly. This, understandably, makes dry skin even drier.

What’s hard to believe is that it makes oily skin even worse. But that’s how your skin works – it skin care travellingcounteracts water loss with increased oil production. The dry air isn’t the only one to blame, since the mental stress of travelling also takes a disastrous toll on your skin, exacerbating problem skin conditions.

What Can You do About it

Bring the five essentials

First, be sure you are aware of the guidelines as to what is or isn’t allowed on the flight. Pack hydrating cleanser, moisturizer, lip balm, hand sanitizer and hand cream in a small, clear zip-lock bag. The FTA stipulates a maximum size of 3.4 ounces (that’s100 ml) per product.

Avoid having to grab overly expensive or less than ideal stuff on your way to the airport. Plan ahead and ensure you carry your favorite products to use during the flight.

Go bare (of makeup that is)

If the thought of going without makeup just does not compute with you, then you must at least be prepared to make compromises. You will need to strike foundation and powders off your list, as they will only aide the drying effect. A little mascara and lip gloss, however, should do just fine. Let’s say for a moment, that you need to board the flight in a fully made up face.

Maybe the person accompanying you to the airport just simply must not see you otherwise. If that’s the case, then a short trip to the powder room is in order once you board the flight. Use a moisturizing cleanser or makeup removing wipes to quickly cleanse your skin.

Keep your skin hydrated

Apply (and re-apply) your moisturizer as frequently as you deem necessary throughout the flight. Go for more frequent applications on longer flights. You will need to keep that little zip-lock bag of products close at hand. There is no way it should end up in the overhead bin.

Sunscreen is a must

Yes, even within the confines of an airplane you will still need to wear sunscreen. Why? Simple – airplane windows do not filter out harmful UV rays. On top of that, while flying you are closer to the sun’s harmful rays. To combat this, a moisturizer with SPF is ideal. Also, you should opt for an aisle seat instead of a window one and most definitely keep the shade closed.

Drink, drink, drink!

No, that’s not a beer chant.  That’s a reminder to keep your body hydrated during the flight by avoiding alcohol (complimentary or otherwise) and filling up on water instead. A good rule is one glass (or regular sized bottle) of water for each hour of airtime. Stay away from that soda!

This should go a long way in replacing fluids lost to the moisture seeking cabin air. If you’re not up to multiple trips to the bathroom (and we understand why), try to get as close to the recommended amount of water as possible. But you must stay away from those dehydrators.

Get some shut-eye

Getting some sleep is a good idea on longer flights. It will rejuvenate your body and mind, warding off that dreaded jetlag look and feeling. A neck pillow, no matter how ridiculous you think it makes you look, can go a long way in helping you get some restorative sleep. Remember to moisturizer again as soon as you’re awake!

Reward your skin

Once you get to your destination, it’s time to remove those dry skin cells and excess oils brought on by the flight. A gentle facial cleanser or scrub is a must, but for all over skin rejuvenation, go for head to toe moisturizing. Your skin has braved and overcome the ordeal of being bombarded by moisture hunger recycled airplane cabin air. It deserves a good treat!


So wherever you are off to, near or far, business or pleasure, take heart in the fact that the moisture-deprived-zombie-look doesn’t have to be the one you arrive with. You can help your skin stay hydrated and looking fresh during even the longest of flights. Happy travels!

Easy Skin Care Tips For Oily Skin

We all want the glow of healthy, youthful looking skin, and dermatologists agree that the oils naturally produced by the body are very helpful in this respect. This is because oily skin actually slows the rate of aging of the skin and helps us to have fewer wrinkles. For persons with oily skin(seborrhea), however, it is very much a catch 22 situation.

Why? – Because oily skin doesn’t do a simply glow. Instead, it streaks right past that to greasy and unsightly. Added to that, oily skin has a greater tendency to be blemish prone, due to the presence of larger more visible pores.  The challenge for someone with oily skin is how to keep skin moisturized and looking fresh without being greasy.

Causes Of Oily Skin

Knowledge is power, so before we move on to some tips on how to keep skin moisturized without the attendant oil slick, let’s look at the some causes of oily skin. Persons with oily skin are well aware of their T-zone (even if they don’t know it by name).

It is the part of the face comprising of the forehead, nose, inner cheeks, the area around the mouth and the chin. The T-zone is usually the area of greatest concern for oily skin combatants, because it has a higher concentration of oil glands. This means a more noticeable buildup of excess oils.

Oily skin is linked to a number of factors, chief among them being genetics. If oily skin runs in your family, then you are more likely to have larger sebaceous glands producing excess oil, and a predisposition to clogged pores and breakouts. Apart from genetics, a hormone called androgen is responsible for oil glands maturing when we hit puberty, so it’s no surprise that hormonal changes can cause ramped up oil production in the skin.oily skin care

These changes may be due to the use of hormonal birth control, hormone replacement medications, the regular up and down of hormone levels during a woman’s monthly cycle, and just plain being stressed.

Thirdly, we are all aware that hot and humid weather can cause an increase in the skin’s oil production levels. Even for those who do not normally suffer from oily skin, spring and summer are understandably trying times. But what about in the wintertime?

Oily skin suffers often can’t seem to get a break, as in the winter when dry air dehydrates the skin, it may overcompensate for this with excess oil production. As a matter of fact, anything that irritates or dries out the skin can be an oily skin causing culprit – think about when travelling!

So avoid overuse of skin care products, unnecessary skin care tools, sun tanning, astringents, harsh soaps, and alcohols.

Tips To Turn Down The Shine

Begin with the Right Cleanser

The right cleanser is the right first step to keeping your skin healthy, whether your skin is oily, dry or a combination of both. For oily skin, you are in search of a cleanser that is designed to slow sebum (skin oil) production and remove excess oil from the skin’s surface.

Cleanse the skin first thing in the morning and before going to bed at night. Temperature extremes tend to irritate the skin, so cleanse using warm (not hot) water.

What should you look for in a cleanser?

Go for natural ingredients like jojoba beads and Aloe Vera. These will help to smooth and polish the skin, and provide lightweight moisture, respectively.

Additionally, moisturizers with Jojoba oil are particularly good at regulating oil production in the skin. If your basic cleanser doesn’t seem to do enough at getting rid of the grease, you may opt for a cleanser with an acid such as benzoyl peroxide, salicylic acid, glycolic acid, or beta-hydroxy acid.

Be sure to test the product first with just a small amount, as these ingredients can be irritating. Foaming cleansers are generally good at removing excess oil, but, persons with dry skin type should steer well clear of them.

A Serum may be Your Best Bet

Serums are specially formulated with less of the lubricants and thickeners you would find in a cream or a lotion. They are water-based, contain a higher concentration of active ingredients, and are lighter.

Serums are absorbed faster and penetrate deeper into the skin’s outer layers. So, if you have oily skin, and cringe at the thought of heavy moisturizers on a warm sunny day, a serum may be just the thing you need.

Choose a Good Mattifying Primer

By definition a mattifyer makes the skin less oily and shiny. A good mattifying primer can do wonders to help oily skin suffers avoid that ‘her skin could probably glow in the dark’ look. It goes without saying that you’ll want one that’s oil free. Mattifying primers go beyond helping your makeup to go on smoothly and last all day long.

Since they contain oil absorbing ingredients, they are great at controlling oily skin. Nowadays, mattifying primers are developed with some really good-for-your-skin minerals. Check to see if the one you are going for has antioxidant vitamins to help fight against the effects of free radicals in the environment.

Good Old Sunscreen

We don’t need to tell you why sunscreen is important, but we can share with you, that persons with oily skin no longer need to see them as a necessary evil. Sunscreen products have been revolutionized. Many have eliminated that greasy, shiny after-feel by being less oily, more matte and with faster drying times.

So, don’t skip this vital step in your daily skin care routine. Sample a few of them, and find the one that works best for you. Remember to keep an eye out for the Skin Cancer Foundation’s Seal of Recommendation.

Try Not to Overdo it

Applying too much of any product to your skin may irritate it and dry it out. The skin may then compensate (or over-compensate) for this by kicking oil production into top gear. The different areas of your face may absorb and react differently to products such as serums, and day and night creams. It may take a little practice for you to get a proper feel of how much product to apply where.

Here is one way to go. Use a dime size of the product applied as five tiny dots within the T-zone. That’s one dot each for forehead, nose, chin and cheeks, using a smooth upwards and outwards motion to blend them into the skin. After it’s dry, a quick check will tell you which areas (if any) need a little extra product.

A Do-it-Yourself Clay Mask

Applying a clay mask to the face once a week can help remove excess oil, ‘calm’ your face, and reduce the appearance of pore size. Kaolin clay (or China clay) contains kaolin which is great at absorbing oil and soothing the skin. It deep cleans the pores and boosts the renewal of cells in the skin.

Another good choice is Bentonite clay. It has wonderful absorbing and toning properties. Bentonite clay will clean and open clogged pores, preventing abscesses and skin blemishes.

Eat Right

Foods rich in Vitamin A have been shown to actually lower oil production in the skin. So reach for some sweet potatoes, carrots and dark leafy green vegetables. Add in some fish and tropical fruits, and your skin will get a great healthy boost.

Foods you should cut back on are cocktails (no more than one drink a night) and spicy foods (limit to once a week). They work against your skin, as they dilate the blood vessels and cause you to perspire.

Some More Good Ideas for Coping with Oily Skin

Don’t use too many products. Seek out products that combine the benefits you are looking for. For example use a moisturizer or serum that contains SPF so you won’t need to add sunscreen. Likewise, going for cosmetics that are mattifying may help you eliminate the primer step and still keep the shininess at bay.

Use a toner morning and evening to help balance out the skin. Just insure that that it is alcohol free, as this might lead to irritated, drying skin.

Blotting paper and powders are great as a quick and handy way to remove excess oil. Go lightly with the blotting paper, however. Some skin care professional feel they may cause you to press dirt and oil further into pores, doing more harm than good.

It is always good advice to talk to your dermatologist if you are having any unresolved concerns.

So, here’s to hoping you have many shine free days, filled instead with the confidence of healthy radiant skin.

Tips for a Runners Diet

To run long distances, you need to train your body and have plenty of energy reserves to boot. Some can’t even run for a minute without panting, but the best athletes can run for almost an entire day. How do they achieve such a feat? Besides training and endurance, they need to have plenty of nutrition, as it regulates your blood sugar and makes cramps less frequent.

See, you can’t run if your diet isn’t up to stuff. Because a professional athlete uses so much energy, they need an adequate amount of vitamins, minerals, and amino acids, which help them recover. In fact, their nutrition is just as important, if not more so, than their training. So how does one fuel their nutrition, anyway?

runners diet tips

Breakfast is Key

No matter when you run, even if it’s at night, you need to have breakfast. This is because breakfast helps your body fuel the first time in the morning. If you run in the morning, you should always supplement your body with a nutrition bar or shake to give your body the fuel it needs.

Not only that, but breakfast starts fueling your metabolism, and boost your digestive system. In other words, you lose more weight while keeping up a nice sleep schedule and having plenty of energy. By making breakfast your most important meal of the day, you can be able to eat less for subsequent meals, making you lean and strong.

Eat Plenty of Plants

Supplements are good and all, but your body needs to have real food in order to get the most fuel. While each food has its purpose, plants are perhaps the most important form of energy you can obtain. When heading to the store, look for these plants:

  • Vegetables: spinach, kale, bets, tomatoes, chard, cucumbers, carrots, and peppers
  • Nuts: Pecans, almonds, cashews, and walnuts
  • Plant Milk: Coconut, cashew, and almond
  • Seeds: Chia, hemp, and flax seeds
  • Fruit: Bananas, berries, ranges, apples, peaches, pineapple, and bananas
  • Legumes: pinto beans, green beans, black beans, and peanuts
  • Oils: Ghee, olive, grapeseed, and coconut

You can eat these foods however you feel like. Not everyone likes eating leaves, so you can make smoothies or juices out of them. Blending is better than juicing because it gives your veggies more fiber, while blending greens makes them easily drinkable.

Eat Empty Foods Sparingly

Empty calories, or foods that contain no nutritional value, are not ideal for a good runner. Most of your foods should be a good blend of vitamins, minerals, and other nutrients. As we’ve said, you can mix and match to make health eating enjoyable.

Macro Balancing is Important

When choosing your food, you need to figure out your macronutrients. Essentially, these are the three main parts of healthy nutrition, and they’re protein, fats, and carbs. All three work together to give you the best health imaginable.

Make sure you add them to every meal you can, and keep an approximate ratio of 40 percent carbs, 40 percent protein, and 20 percent of healthy fats. One good idea is to have an egg omlette with a banana and almond butter smoothie. Make sure you’re eating wholesome foods and not those that are overly processed. Check out your local farmer’s market for the most wholesome vegetables you can find.

Your Fridge Should be Full

Don’t start running on an empty fridge! After spending hours upon hours of running, a good runner needs lots of food. To save you a trip to the grocery, keep your fridge stocked up with healthy foods that can easily be prepared.

By having plenty of healthy foods ready, you can avoid eating out. One good idea is to plan. Write a schedule of what meals you’re going to eat for a week, and keep your fruit and veggies chopped ahead of time. Also, you can pack your fridge with beef, soup, and quiches, and these are all healthy foods that make a great meal.

Your foods should always be filled with nutrition of the highest quality. Not only does it need to make up for all the calories you burn, but it needs to be replenished of nutrition. Because of this, always have plenty of plants with a side of protein from lean meats.

For meat, keep a good supply of chicken, fish, eggs, and beef, and try to go grass-fed and wild-caught if you can. If you’re a vegetarian, you can always get your protein from beans, seeds, and nuts.

Stay Hydrated

Before, during, and after a run, you need to be hydrated at all times. The average amount of water people drinks usually won’t suffice. Bring as much water as you can, bring sports drinks, and consume plenty of freshly squeezed juices to keep your hydration in check.


To be a master runner, you need to keep all your nutrition in check. You can’t outrun a bad diet, so make sure you eat plenty of foods that are rich in carbs, healthy fats, and protein. So start stocking up your fridge!

Elliptical Machines – What’s The Big Deal?

Even though elliptical machines are largely considered to be a “new” type of home exercise machine, they have actually been around for a relatively long time. These machines have been a standard feature in virtually all gyms for quite a while now; however, home sales have been on the rise as of late. So what exactly is all the fuss about? Weight loss, burning calories, and low resistance.

Most gym equipment, such as weights and treadmills, provide a fairly good workout. However, what they also provide is a great deal of high impact stress on key areas of your body; such as your knees, elbows, hips, and ankles. This is why the elliptical trainer is extremely advantageous, not only does the natural motion provide a great workout, it also supplies a negligible level of impact on these same joints (ankles, knees, and hips).

This is known as “low impact exercise” and this is the main factor that contributes the elliptical machine being accessible to people of varying ability and age. Elliptical machines are even frequently recommended to individuals who are in physical therapy and/or recovering from injuries.

Even somewhat similar devices, like the exercise bike or treadmill, pale in comparison to the elliptical

elliptical machines

Schwinn Elliptical Trainer

machine. Why? Well, because it not only gives your lower body a proper low impact workout, it also caters to your upper body as well.

We’re just getting started. Those were just the introductory benefits, here are several more reasons why the elliptical machine is a weight loss champ.

You Get A Great Cardio Workout

If you want to compare the elliptical machine to any other machine in your local gym go right ahead. You’ll find that it can either give you an equal cardio workout or an even better one. While the treadmill might be better if you are a professional sprinter or marathon runner, the elliptical is better suited to cater to the needs of the average person and pro athletes can make use of higher quality models that have greater resistance levels.

You Can Adjust It To Match Your Fitness Level

When it comes to the intensity of the workout that you want, elliptical machines are high customizable. This is a workout machine that literally grows with you. As your fitness level increases you can subsequently increase the resistance level, the incline, and the stride length of your machine. This is also a great family workout machine: adults, teens, and even elders, can benefit from a great low impact cardio workout.


Your Upper Body Is Not Forgotten

Similar pieces of exercise equipment (such as the treadmill) only provide a lower body workout. While this lower body workout might be great, an elliptical machine provides both your lower and upper body with an exceptional workout. However, some elliptical machines have the option of static handlebars if you aren’t looking for an upper body workout.

The important thing is that you are getting options, more bang for your buck. By working out both your lower and upper body you are burning more calories and by extension spending less time exercising.


Longer Workout, Lower Perceived Exertion

What does this mean? This means that individuals who utilize elliptical machines don’t actually realize just how much their body is working. This lower perceived exertion means that they then workout for a longer period of time compared to other forms of exercising. Why is there a lower level of perceived exertion? It all comes back to the low impact workout that elliptical machines provide.


High-Tech Workout Equipment

Elliptical machines are constantly being updated just like other workout devices. Furthermore, because of the renewed rise in popularity of elliptical machines, developers are now focusing on them now more than ever. Models are now on the market that have built in fitness utilities, extraordinary interfaces, and innovative entertainment features, among other things. Have a look at for some great elliptical machine reviews, guides and information.


You Get A Machine That’s Easier On Your Body

Low impact workout means that you get a machine that is gentle on your joints and by extension your entire body. People who; are injured, have arthritis, stress fractures or just have joint and back pains, can enjoy a fulfilling cardio workout that won’t worsen their condition.


You Get A Versatile Piece Of Exercise Equipment

Just look back at everything that has been listed. There is no debating this, the elliptical machine is the most versatile piece of exercise equipment that you can possibly own. You get a full body workout that is so easy on your body that the elderly or injured can still make use of it.

This is why the rowing machine, the exercise bike, and even the great treadmill, are now being outsold by the humble elliptical. Don’t just take my word for it, try it out for yourself and let the results speak for themselves.

How to Wean Off Diet Sodas

Diet sodas are all the rage, giving people a refreshing drink without calories. But some do have concerns about drinking them. There are reasons as to why people do this. Some think that sodas can hurt their weight, well-being and general health, even if they’re diet. If you think that diet sodas can cause you to gain weight and potentially give you diseases, you may want to quit drinking it. But how can you?

In this article, we’ll have a comprehensive guide you can use that will help you to replace diet sodas with a healthier alternative that will be low in calories, but high in taste.

What You Need to Help you Wean Off Them

First, you need some sparkling mineral water if you want to succeed.water_instead_of_soda_21 Sparkling mineral water has the feeling of soda, but doesn’t have all the bad stuff that can cause legitimate concerns, such as artificial colorings and sweeteners.

While you think that you should just drink water, drinking normal water does not give you a good alternative to diet sodas, so unless you have the willpower, try mineral water. It not only fizzes, but it taste great.

Just make sure it has no added sugar or sweeteners, and buy it to supply you for two weeks.

Another thing you can do is buy a superfruit concentrate. You’ve heard them by now. Superfruit concentrates contain berries, superfoods, and more.

Some contain vitamins, minerals, and concentrated antioxidants, and they’re sweetened naturally. Look for the ones that don’t have any added sugar.

You can combine these concentrates with sparkling water, and you can conjure up a drink that makes a great replacement. If you want to save, consider buying in bulk.

If you want a two-week supply of drinks, you should consider buying 16 ounces of fruit concentrate to make 20 glasses.

If you’re suffering from caffeine withdrawal, consider buying an Ashwagndha tincture. This is an herb that has quite the history when it comes to being used for medicinal purposes. It can calm people’s stresses and give support to your adrenal glands. If you want to give up caffeine altogether, consider using this.

If you stop consuming caffeine, it can cause some side effects such as brain fog, lethargy, and headaches. Even if you still drink coffee and tea, your caffeine amount is reduced, so it may cause issues when you stop drinking it.

This tincture does help to support your glands, and if you consume it early, it will reduce all symptoms by a great margin. Drink it with a large glass of water, and if you still have symptoms, consuming it can stimulate you too much. With that said, consume some lemon juice and water, and it will help you out.

Once you have all of these, it’s time to plan a way to quit diet soda for good. You’ll realize that it will make you feel more energetic, improve your health, and will help to lose those extra pounds.

How to Replace Diet Soda in 7 Steps

First, you should throw away any sodas you have. Having it around the house can be tempting, and by pouring it down the sink or the garbage can, it can stop all cravings. After you do this, try out the Ashwaghandha tincture and drink a glass of water.

You should do this for about a week or so, or until it’s all gone. This herb can give you a more stable energy boost, so it’s good to have if you want to adjust your adrenal glands.

Eating a healthy breakfast rich in good fat and protein can help you out as well, such as eating avocados or eggs. Cereals and white bread, especially processed, can make you feel tired and hungry easier do to their high carbs. These can also cause you to crave sugar, so make sure you eat less grain, particularly in the morning and evening.

Also, look at when you actually drink diet soda. What are the times, and what are the situations? When you realize this, have your sparkling mineral water and fruit concentrate mix ready to go, and drink it as soon as you crave soda.

In order for you to beat those cravings, you should taste it and make sure that you savor every tip. This may be a bit excessive, but by savoring it all, it can help you to replace your habit with a better one. In the first week, you should also drink as much of the new soda as possible.

Every meal should have healthy proteins and fats. Good examples include salads and leafy greens. Chicken that’s grilled and salmon with avocado oil can help keep your cravings at bay. Another great snack is a handful of mixed nuts.

Common sense dictates that you should also not have any fast food when you’reget_off_junk_food_21 quitting soda. The food can cause you to crave sugar, which can lead to more soda. Besides that, it can make you crave more simple carbs, which is no good as well.

You should avoid these places if you don’t want a relapse. Avoid fast food and junk food. While the occasional splurge is fine, you should not do it until you’ve been detoxed of diet sodas.

According to research, it has been revealed that it will take about two weeks for you to completely avoid diet sodas. Of course, two weeks is a small price to pay if you want maximum health benefits. It’s not like the super fruit concentrate is bad, either. You may be preferring that over diet sodas before long.

In two weeks, your caffeine withdrawal should be completely gone. If you continue eating healthy foods filled with protein, good fats, and veggies, your cravings for sugar should be gone.

You’re likely, at this point, to feel more stabilized when it comes to energy, and you may lose weight. These are the good side effects, and you should embrace them. Continue eating healthy, working out, and striving for maximum fitness! Improved skin condition is another good reason to give this a go!


So as you can see, replacing your diet soda cravings isn’t hard. In just a couple weeks, you can swear off soda for good and be on the path for better health. While having a soda on occasion is not the end of the world, being addicted is a problem. And thankfully, you can get off it.

Minerals and Foods That Contain Them

Every wise person knows that it’s a must to keep your body in good health. It’s even a religious task to many. Buddha says that every person has a duty to keep your body healthy. The Bible says that your body is a temple, and you must take care of it. Even if you don’t believe that, it’s essential to be healthy to have a strong mind.

You need the recommended amount of many minerals if you want to perform at your maximum. They can help move your muscles, give you hormones, improve your skin and build your bones, and keep your fluids in check. A few minerals are as listed below:


We all know this mineral helps to keep your bones in check. Another good mineral that does the same thing, however, is phosphorus.


This mineral gives your heart, muscles, and kidneys plenty of fuel to keep going. It’s a must if you want those to stay healthy.foods_mineral_rich_32


This mineral helps to give your protein plenty of metabolism and can help create haemoglobin. That gives oxygen throughout your entire body. If you want more contraction in your muscles, iron is the way to go.


This gives you a healthier immunity. In addition to that, it improves your smell, gives you more protein, triggers your enzymes, and creates your DNA.


This gives your bones metabolism and regulates your bone structure. In addition, it keeps your tissues connected.


This one supports the production of red blood cells, stopping anaemia in its tracks.


This gives your muscles more mobility, allows your kidneys to filter your blood better, and helps your nervous system function properly.


This is great for strong and powerful tissues. It also gives your body energy and maintains your blood volume.


This keeps your body fluids in check and helps to maintain your blood’s pH.


This triggers thyroid hormones. These hormones give you energy and will help to use every cell in your body.

These are some of the minerals that you need. Now we’ll talk about what foods are rich in these minerals.


We all know what cheese is. It’s made from milk curds, and the entire world loves it. It’s filled with nutrients such as calcium, zinc, and phosphorus. You can eat it alone or as a topping with other dishes. An addition to cheese, you can eat yogurt and other dairy products.


This word refers to peas, beans, and lentils. Legumes contain very little fat and have no cholesterol. Mineral-wise, they have magnesium, iron, and potassium, all in high doses. You can eat them anywhere, and it’s a great part of any diet.

Sweet Potatoes:

This delicious potato has extremely high levels of potassium. As we’ve said before, it helps to protect your blood vessels and blood walls, so eat as many as you can. It even contains phosphorus and manganese, so it’s a must for anyone.


Of course, it contains lots of proteins, but did you know that meat has cobalt, zinc, phosphorus, and iron? Zinc and iron are especially present in seafood.


Almonds, peanuts, and cashews have plenty of sodium in them, which keeps your blood pressure in check and gives your nervous system the best performance possible. For copper, try eating walnuts and cashews.


We all know about the potassium in this delicious fruit, but did you know that it provides copper and manganese as well? It’s a great fruit!


This is a healthier meal for your breakfast. In addition to having plenty of fiber, it contains iron, potassium, and phosphorus. Whether you have it plain or with brown sugar and blueberries, oatmeal will have you returning for more.

Whole grains:

As opposed to white bread, whole grains are a must have for any diet. It contains not only magnesium, but selenium as well. Selenium is a wonder mineral that gives you healthy immunity and prevents your cells from oxidation.


also known as summer squash, this veggie has phosphorus, magnesium, manganese, and copper, along with much more. All in high concentration, mind you.


Not only does this veggie have negative calories and makes a great flavoring, it contains chloride. Chloride maintains the body fluids in your body, keeping them in balance. It is also great for digestive problems.

Sea Veggies:

These include arame, wakame, kelp, and algae. They contain plenty of iodine, and also include manganese, iron, zinc, and potassium. Give them a try today, and you won’t regret it.


There’s a reason why the world loves to eat rice. It gives you energy instantly, keeps you looking younger, and keeps your bowel movements in check. In addition to all these, this miracle food has zinc, phosphorus, magnesium, and potassium.


If you’re feeling tropical, try a tasty pineapple. Not only does it contain immunity and enzyme-promoting properties, it also has potassium, manganese, copper, and magnesium,


Great for a breakfast, eggs contain plenty of nutrients. Besides protein, it contains phosphorus, selenium, and even calcium. Try them sunny side up, over easy, or scrambled, and you’ll feel healthier.


Finally, we have the fungus that’s among us. Mushrooms contain plenty of minerals, including zinc, selenium, copper, and potassium.mineral_rich_food_31

While these minerals can be found in supplements, these foods are the number one place to go if you want proper absorption of all the minerals. So if you’re thinking about being healthy, put these foods in your diet today!

Should You Use Avocado or Olive Oil?

Should you use olive or avocado oil when you’re in the kitchen? Which is healthier? Can one be dangerous? This article will break down the differences between the two oils.

Both of them have something in common, which is that they’re extracted directly from the fruit and not chemically extracted from different seeds. The fruit of the avocado has about 30% oil and the oil is extracted similar to extra virgin olive oil.

Avocado oil is healthy and contains beneficial fatty acids and antioxidants, and its smoke point is high so you can fry it with ease. This makes it better than olive oil in many ways. Below explains why.

Frying With Olive or Avocado Oil

Avocado and coconut oil are two of the healthiest oils you can use for cooking. It has a high smoke point, which is around 480-520 F or 270 C. It’s a great oil for stir-fry or just other forms of high temperature cooking. Olive oil’s smoke point depends on what you have. Low quality olive oil has around 430 F (210 C,) so you can use it for frying.avacado_healthy_oil_32

But if you use extra virgin, which is the healthiest, the smoke point is kind of pitiful. It’s only 220 F (105 C,) so you shouldn’t use it in any high temperature or frying situations.

If you’re going to use virgin avocado oil, keep it around 375-400F when you cook. While it claims to have a high smoke point, a few studies say otherwise. Cook safely and don’t burn your house down!

While it’s still higher than virgin olive oil, don’t have your oil smoke while on the pan. The health benefits will suffer and it may even form dangerous compounds.

Avocado Oil and Monounsaturated Fats

Avocado oil has low acidity and oxidization levels, and this is formed via cold pressing. It also has many health benefits, including lots of healthy fats like the monounsaturated kind.

Extra virgin avocado oil contains a monounsaturated fatty acid level of about 74%, which is higher than the 67% that olive oil boasts. The saturated fat levels are lower as well. Avocado has 13%, while olive oil has 17%.

So what does monounsaturated fat do? It’s known as being the healthiest fat you can have. It lowers your bad cholesterol, which can reduce the risk of heart disease. It can give you a better skin tone as well. If you have dry skin, avocado oil can help you with that.

Avocado, Antioxidants, and Vitamin E

Avocado oil is high in vitamin E, which has been proven to help with your skin tone. Not only that, some research reveals that it can lower blood pressure, and reduce the risk of heart disease, Alzheimer’s and some cancers.

Unrefined avocado oil also contains lutein, an antioxidant that is found in your eyes. Lutein is said to block UV and powerful blue light rays, which can damage your vision. Consume enough lutein and it will help your eyes in the long run and prevent it from diseases such as age-related macular degeneration, which is a high cause for blindness.

Avocado Oil and Phytosterols

Avocado oil, as well as pumpkin seed oil, contains phytosterols. These can lessen the absorption of cholesterol in the gastrointestinal tract. It contains different phytosterols such as beta-sitosterol, campesterol, and stigmasterol. It even has twice the betal-sitosterol of saw palmetto oil. So what does beta-sitosterol even do?

For men, it blocks the enzyme called 5-alpha-reductase, which converts testosterone to DHT. DHT, or dihydrotestosterone, can cause prostate trouble and can lead to hair loss.

So Which Oil Should You Choose?

If you’ve read this article, the choice should be clear. Avocado has more vitamins and antioxidants in it than olive oil, and is safer to cook with due to its high smoke point. It even tastes better, if you like the butter-like avocado flavor.

It’s not that olive oil is unhealthy; in fact, it’s good for you. But avocado oil knocks it out of the park when it comes to cooking smart. Try some and you’ll see why.

Essential Vitamins to Promote Health and Wellbeing

If you consume enough vitamins daily, it can improve your overall health and give you even more energy. Each vitamin improves a different function in your body, after all. For example, vitamin B3 can help you with your digestion, cardiovascular function,and utilizing your hormones.

You need this vitamin to live. Pantothenic acid, a B vitamin regulates your hormone levels. Vitamin B5, meanwhile can lower your stress, raise your immunity, help to maintain your weight and allow you to sleep easier.b12_health_09

If you have health problems, even the most minor, it’s your body telling you that you’re not taking enough vitamins, or that your lifestyle is changing.

Some of the symptoms may overlap with one another, but this article will help with each of the vitamins and deconstruct their usage.

Vitamins for Energy

1. Niacin

Also known as vitamin B3, it helps many different processes in your body, all of which help to create energy and keep your body going. If you’re low in niacin, you may have digestion problems and poor circulation. This can cause fatigue, a low metabolism, insomnia and skin problems.

Even though it’s rare, having niacin deficiency for too long can be fatal. A few natural sources of niacin are shitake mushroom’s, grass-fed beef and poultry, brewer’s yeast, nuts, sunflower seeds and seafood.

2. Pantothenic Acid

Also known as vitamin B5, pantothenic acid can create coenzyme-A. This, in turn creates fatty acids that are essential for any body. Your hormones need good levels of B5 if they want to form.

If your intake is low, the hormones may fail at their job, lowering your health in return. A low B5 intake can affect your adrenal glands which may cause you to have less energy and more stress.

If you want to have more B5, try eating more avocado, sweet potatoes, liver, salmon, bananas, eggs and leafy greens.vitamins_avacado_09

3. Vitamin C

This vitamin like the B vitamins is water-soluble. In other words, you cannot store these vitamins in your body for later use, so you need a daily intake. And you do need plenty of vitamin C.

It’s a great antioxidant that can prevent cardiovascular problems. It can even help lessen your chances of getting cancer by protecting your cells from free radicals.

It’s also famous for giving your immune system a boost, and may help to take down vital infections. It can also boost collagen production, giving you healthier skin. These can help you to have more energy, and vitamin C also helps to absorb iron, giving your blood plenty of oxygen.

This provides you with vitality and mental clarity. A few good sources of vitamin C include leafy greens, strawberries, citrus, broccoli, bell peppers and kiwi.

4. Vitamin A

This vitamin can be stored in your body, but because it’s used for so many things, you want to give your body a constant supply. It may improve your immune system, eye health and give you great skin and digestion.

It’s one of the reasons why low-fat diets are not ideal. It inhibits consumption of vitamin A because it’s found in fatty foods. A good source for this vitamin includes milk and eggs.

Beta-carotene can be converted to vitamin A, but you need to eat them at the same time as you do with healthy fats. So you may want to use it as an antioxidant instead. A few good beta-carotene foods include sweet potatoes, leafy greens and carrots.

The best source of vitamin A is cod liver oil. It is also high in omega-3s and vitamin D, which helps for immunity, improved brain function and helps to reduce inflammation.

5. Vitamin K

This is a fat-soluble vitamin that you don’t hear about often. It’s a shame too, because it helps you out in the long run. If you’re young, you want plenty of vitamin K if you don’t want your energy levels to go down when you’re older.

Vitamin K helps to prevent bone decay by stopping minerals from being lost, in addition to helping your body to regulate calcium. It also helps to reduce buildup in your cardiovascular system. This way your arteries will not harden.

If the calcium isn’t regulated, it can lead to health problems such as wrinkles due to the fact that it hurts the proteins on your skin. So it helps you to both look and feel good.

There’s also a vitamin K2, which comes from animal and fermented foods. K2 is more active than K1, which comes from plants. You can find K2 in sauerkraut, Swiss cheese, kefir, emmental cheese and other fermented milk products. With K2, liver, egg yolks, kidneys and grass-fed butter are also good.eggs/-vitamins_09

Natto, Japanese fermented soy can provide you with K2. There are plenty of supplements if you don’t want to eat it, so it’s a great way to get your intake of K with ease.

These are just a few of the vitamins you’ll need. As such, you may want to look into the others. With that said, how do you know if you’re vitamin deficient?

Lacking in Vitamins

You’re probably not going to get a true vitamin deficiency, which causes you to have no energy and extremely negative health problems. You’re not going to get scurvy, but you’re probably lacking in a daily intake. This is due to our poor diets of overly processed foods.

Some people just take a multivitamin, but the problem with those is the fact that they don’t absorb well for the most part. The best way to get the vitamins you need is from the foods listed above. Substitute a few in your diet, and keep adding them on. You’ll feel much better afterwards and may want to keep your diet because of it.

Overall, vitamins are something that everyone needs, yet everyone’s lacking in. However, if you look at the vitamins and find out where you can get them, you’re going to be on your way to having a healthy lifestyle, one that you won’t regret.

The 5 Stages of Sleep and Why it is Important

Whether we would like to admit it or not, sleep is a very important bodily process that should not, and cannot be overlooked – lest we run the risk of causing severe harm to our bodies. In fact, one of the most prevalent health problems faced by Americans is, interestingly enough, insomnia. It is estimated that as much as even a third or more of the American population experiences moderate to severe sleep related issues.

These sleep related issues can range from bouts of sleeplessness a couple days a week, to more serious instances of individuals who suffer through endless nights of tossing and turning without any relief in sight. Even if you are lucky enough to not be hounded by such detrimental problems, sleep is still an important part of our daily lives that cannot be overlooked, our health and very lives depend on it. For this reason, we have compiled a breakdown of the five (5) stages of sleep, as well as evident reasons why sleep is important to humans.

Sleep Comes in Five (5) Stages

In total there are five perceptible stages of sleep that we as humans undergo on a normal basis. These stages,often referred to as being “wave-like” typically manifest recurrently throughout periods of healthy sleep.sleep_stages_waves

The first stage of sleep or ‘stage one’, is more technically referred to as light sleep. This is where our bodies initially start to become relaxed and our breathing begins to slow down and become steady. For many individuals (especially those with sleep related issues), inadvertently straying in and out of this initial stage is not uncommon.

As we begin to drift deeper into sleep and enter stage two, our eye movements slow down and eventually stop. This is also accompanied by an overall slowing of our brain waves and nerve impulses. As we enter stage three of sleep or “deep sleep” we begin to experience delta brain waves. These delta brain waves increase in regularity as we progress through stage four of sleep.

While these aforementioned deep sleep stages are actually where vital physiological development, bodily processes and functional repairs mainly occur. In these deep sleep stages there is little to no body movement or eye movement and congruently it is difficult and disorienting to actually awaken an individual when they enter this state. The final and fourth stage of sleep is somewhat different in that it is more focused on the mind rather than the body; REM sleep leads into individuals returning to stage one and starting the cycle once more.

REM sleep is noted specifically for the rapid eye movements that occur throughout it –this is where it gets its name. Certain dynamics such as blood pressure and heart rate noticeably increase during REM sleep; however, unbalanced and shallow breathing is also experienced as well. It should also be noted that dreams occur during REM sleep as well. Dreaming is not as trivial as most of us believe, studies have shown that dreaming and subsequently REM sleep are directly linked to proper mental health. A lack of both has been directly linked to mental issues such as: anxiety, depression and bipolar disorder. Approximately 90% of individuals that experience moderate to severe depression have been shown to have underlying sleep difficulties as well.

What all of this means is that since we only undergo REM sleep as a sleep cycle nears its end we might successively miss out on the benefits that it bestows if we only get a couple hours of rest at a time.

How Does A Lack of Sleep Affect Us?

Over the years numerous studies have revealed that insomnia alone can be responsible for a vast number of mental and physical health related issues. However, even if you are lucky enough to not be hounded by insomnia; here are a few adverse effects that can arise from even a moderate lack of sleep.

You Are More Accident Prone

Recent studies have shown that individuals who have issues sleeping are more prone to injuries and accidents as they go about their daily lives. Directly linked to this is an increased chance of traffic/vehicular related accidents as well. This means that if you neglect to get a good night’s rest and choose to drive or operate heavy machinery the next day you are not only putting your own life at risk, you are putting the lives of other individuals at risk as well.

This is not simply speculation, just recently the National Highway Traffic Safety Administration approximated that every year over 90,000 vehicular accidents are caused by simple fatigue and lack of sleep. Not only is this true they also reported that on average,there are over 1,500 road death annually that are related to fatigue as well. Just as bad and avoidable as being intoxicated behind the wheel.

Your Mental Processes, Memory and Mind Are Affected

By getting little to no sleep for just one night you are severely impacting your ability to: properly concentrate; maintain your attention span; remain alert; and reliably solve problems as they arise. Furthermore, studies have revealed that mental development, reasoning and intelligence levels can be affected by as much as a comparative 40% by just missing one night’s sleep the previous day – this is especially true for younger people.

Sleep also has the added benefit of facilitating the organizing of our daily experiences, memories and things  we have learnt. This is done in an effort to make recollection of any relevant information much easier. For this reason, adequate sleep is an absolute necessity, especially for students who have to carry out a great deal of studying.

Less Sleep May Lead To Weight Gain

If on average an individual chooses to sleep for less than five to six hours, it has been shown that there is a corresponding and very noticeable increase in appetite and feelings of hunger. These hunger urges are, above all, for foods that are rich in carbs and consequently stimulate the secretion of insulin and body fat storage.

A scholarly study conducted in 2014 was able to show that individuals who had under six hours of sleep were actually at over 25% higher risk of obesity compared to individual who had anywhere between just seven to nine hours of uninterrupted sleep. Strangely enough, this same study showed that once the nine hour threshold was passed the related benefits of sleep were actually negligible.

Higher Risk of Diabetes and Heart Disease

In an academic study that was issued in the lauded European Heart Journal, it was stated that individuals who have trouble sleeping and fail to wake up rested are thrice as likely to develop cardiovascular problems over a 5 – 10 year stretch. In fact, issues such as heart attack and stroke are more prevalent insleep_health individuals suffering from insomnia. Diabetes is another health problem that has not only been scientifically linked to insomnia, it has also been linked to simple lack of sleep as well. The dynamic that is now being researched is if these sleep issues are a factor that causes diabetic conditions or if problems sleeping are caused by prediabetic disorders.

Sleep With Regard to Depression

As briefly stated before, depression and insomnia have been found to be directly linked after many extensive studies over the years. Research published in The Journal of Neuroscience showed that various telltale symptoms of depression were approximately five times more probable to occur in individuals who recurrently exhibited an incapability to sleep. While there is some dispute over what actually occurs first – the inability to sleep or the depression – adequate sleep has been cited hundreds of times as one of the simplest and most effective methods of treating depression and its symptoms.

Insomnia Makes You… Older?

While this statement might seem more than a little farfetched, it should not be taken quite as literal as it sounds. What this actually means is that by experiencing insomnia, moderate sleeplessness or fatigue over a long period of time; you are susceptible to negative physical aspects. The stress hormone, better known as Cortisol, is produced and used by the body whenever we are tired. When excessive levels of Cortisol are produced it eventually leads to wrinkles and fine lines because of broken down collagen. In addition to this, it is primarily during deep sleep stages that our bodies grow and perform vital repairs with the aid of human growth hormone.

How is Adequate Sleep Beneficial?

It has been proven that an individual that is adequately rested will, on average, always produce significantly less adrenaline and cortisol – two of the hormones that are largely responsible for stress. Also, if your body does unavoidably produce these hormones during the day, getting adequate sleep will gradually reduce their levels.

Once you awaken feeling sufficiently rested and revitalized you will be far more alert, have larger reserves of energy and think and focus more competently.

Not only is sleep useful for facilitating recovery from sicknesses and ailments insomnia has, in opposition, been observed to make afflicted individuals susceptible to health issues by suppressing their immune systems.

As each day goes by our bodies endure unavoidable wear and tear as we interact with our environment. It is during sleep that our bodies perform repairs and create new cells; this means that the longer you forgo proper sleep the less efficiently your body will perform on both a physical and mental level.

When we sleep our bodies try their best to regulate the various hormones in our bodies. This in turn facilitates digestion and weight loss by giving us greater control over our appetites, among other things. The balancing of these hormones also facilitates happier moods throughout the subsequent day, leading you further and further away from the clutches of depression.


So, just how much sleep should you be getting on a daily basis? Numerous experts agree that in order to have the best chance of avoiding all of the aforementioned negative effects and experience the outlined benefits; the average adult should aim to get at the very least seven hours and at most nine hours of sleep.