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High Blood Pressure

Most people love to eat the wrong foods, high in sugar and high in salt. That’s just how we as humans are because most all bad foods will generally taste great and there is just no getting around that. High blood pressure is a condition that affects quite a lot of people, worldwide and brings many deaths if not treated properly.

High blood pressure is a condition where there is force which will press against a person’s wall of their blood vessels, resulting in being too high and a lot of the times, this type of pressure can cause strokes, as well heart attacks.

When a person is diagnosed with high blood pressure, they will have to watch what they eat, watch how stressors in life affect them, as well watching what types of activities they engage in. In a way, by having high blood pressure, it’s almost as if you’re constantly walking on eggshells because you have to monitor all that you do in your life from your daily activities to all that you eat.

Most people are on some type of medication for their high blood pressure, but did you know that there are foods which can fight high blood pressure? That’s right, and today, we are going to be discussing some of those amazing foods.

White Beans

This type of food work amazing in reducing a person’s high blood pressure. Did you know that a cup of white beans will provide thirteen percent of the calcium a person needs, thirty percent of the magnesium, as well twenty-four percent of the potassium that a person will need throughout the day? So, it’s essential that a person include the consumption of white beans in their daily diet and if you can’t eat them every single day, then attempt to at least eat a cup full of white beans at least two to three times each week.

There are so many people that absolutely do not know the importance of eating the right types of food for their conditions, whether it be high blood pressure or arthritis. There will always be foods that a person can consume to make their condition not so severe.

Plain Fat-Free Yogurt

This is another amazing food to consume if you are trying to lower your blood pressure.
Keep in mind that one cup of fat-free plain yogurt has forty-nine percent of the calcium that a person needs, as well has twelve percent of magnesium and eighteen percent of the potassium that a person needs on a daily basis in order to maintain proper health and the reduction of high blood pressure.

It would be recommended that a person eat at least one to two cups of this kind of yogurt each day. (not necessary this on the picture)

You must remember that whatever we place into our bodies, we will ultimately become that and it’s so important that we try to eat all the right types of foods. Not only does this type of yogurt help in the reduction of high blood pressure, but this kind of yogurt is fat-free, which will help if you’re trying to lose weight or help with the prevention of diabetes because being overweight and developing diabetes usually goes hand in hand. There are exceptions, absolutely, but for the most part, excessive weight gain is linked to the development of diabetes.


Who doesn’t love a great fruit to eat, right? Fruits play such an important role in our lives when it comes to great skin, vision, the reduction of high blood pressure, and so much more!
The list could go on and on, really! Did you know that just one kiwifruit will provide out two percent of the calcium that a person needs? It will also provide out seven percent of the magnesium and nine percent of the potassium that a person requires upon the daily basis. That is absolutely amazing and what would be recommended for you to do is eat at least one or two kiwifruits per day because not only does it help in the reduction of high blood pressure, but it also makes a person feel so much better in the mind and body because it’s a fruit, simple as that.
Fruit is great for a person, and we all need to eat more of it, whether it’s an apple, banana, or a kiwifruit!


Do older adults like yoga?

According to “the” study 20% of the 17 million yoga practitioners in America are over the age of 55. Older adults like yoga because it’s fun and benefit them in many way.

• One, it is low impact making it easy on the joints.
• Two, it can lessen the effects of many medical conditions, like chronic back pain, type 2 diabetes and arthritis, along with improving heart health and quality of sleep. All issues that seem to effect seniors more so than other younger age populations.
• Three, it increases joint flexibility. As we age, our joints begin to stiffen. By doing a series of different yoga poses two to three times per week, you can actually get back some of joint range of motion you lost over time.
• Four, yoga restores balance. As falls are a major cause of broken bones among seniors, regaining your balance can save you a trip to the emergency room and follow-up pain and care afterwards.
• Five, it keeps the mind sharp. Yoga not only is a physical type of exercise for the body, but also exercise for the mind. Most types of yoga involves meditation which can keep your thinking clear.

Which Yoga Class is the Right One?

If you are just starting yoga, be sure to get in a class geared to your level – beginner or Level One. Not only will you learn how to do the poses correctly, but it will move at a pace more comfortable for older adults. Even after learning how to do yoga, be sure your class is geared toward seniors. If you have some physical limitations already, then look for a “restorative” class.

With over 100 types of yoga, it can be hard to choose a type that will be right for you. Ashtanga, iyengar, hatha and vinyasa are all good types to choose at the beginner level. One type you will probably want to avoid as a senior is Bikram Yoga. It is done in hot/humid environment with a room temperature of 105 degrees F and 40% humidity.

To find a beginner yoga class in your area, look no further than adult education programs, YMCA/YWCAs, libraries, gyms and other community organizations.

If you belong to a health club, most offer yoga classes. Some include classes as part of a membership while others offer it for a fee. Most classes last 50 to 90 minutes.

Regardless of the status of your health, yoga will most likely be able to help you. The key is finding the right class so try out a few different types of yoga to see which one is right for you. Five-thousand years of yoga teachings can’t be all wrong.


Not only is yoga joint friendly, it actually improves the range-of-motion of joints by increasing their flexibility. This means less pain and stiffness. Plus two other benefits from yoga are increased breathing capacity (meaning you get a better transfer of oxygen in and carbon dioxide out of your blood) and a better outlook on life from the meditation part.

Just be sure to get in a class geared to your age group and physical ability.

All of these exercises, except the elliptical trainer, can be done outside where your body can soak up Vitamin D and you can breathe in fresh air.
However, when the weather turns bad, all can be done indoors. Without the sun as an older person, be sure to get the daily recommended dose of Vitamin D from food or supplement.
Vitamin D deficiency is common in older adults. Up to age 70, the daily amount is 600 IU per day; after age 70 it jumps to 800IU.
Without enough Vitamin D, your body will not be able to make use of the calcium you take in each day, thus increasing your risk of osteoporosis through the loss of bone density.

Water Aerobics

Doing aerobics in a pool is probably the most beneficial of them all. Not only can you get a good cardio exercise, but strength building too. By using the natural resistance of water, it is a total body workout that is very joint friendly.

Exercising in an outdoor pool is best as you can also get the recommended daily allowance of Vitamin D with just 5 to 10 minutes of sun exposure. If you are in an area with inclement weather in the winter, find an indoor pool to use.


Whether you cycle indoors on a stationary bike or outdoors, cycling is a good lower body workout.

To get the maximum benefit, choose a route with varied terrain.


How Much Sleep Do You Need As You Get Older?

As a senior, you need about as much sleep as younger adults that is about eight hours per night.

However as an individual, you many need more or less sleep depending on several factors. Certain conditions, medical or otherwise, can prevent you from going right to sleep right away or may have you getting up once to several times per night, so you may not get the quality or quantity of sleep you need all at one time.

Medical Reasons
Chronic pain, prescription medication side effects and frequent urination are all common reasons for sleep interruption among seniors. However, usually your doctor can help alleviate some symptoms or at least reduce the effects so that you can sleep better.

When at the doctor the next time, mention the problems you are having as far as getting a good night’s sleep.

  Sleep Environment
Another common cause of sleep deprivation can be the conditions in your bedroom. When did you last replace your mattress? If the one you have now is over eight years old, it is time to get a new one. The same with your pillow. It too may also need replacing. Mattresses and pillows both break down over time and can cause aches and pains that prevent you from getting the sleep you need.
Also make sure your bedroom is at a comfortable temperature. Being too hot or too cold can interrupt your sleep pattern too.

Sleep Deficit Issues

What happens if you don’t get enough sleep? Your body can react in several different ways.

Common mental issues include impaired concentration, lapse of memory, anxiety and depression. Physical issues can include weight gain, diabetes, hypertension, heart disease and immune deficiency.

How to Sleep Better

If you are not getting the amount or quality of sleep that you should, there are several things you can do to improve your sleeping besides adjusting the room temperature and replacing your pillow and mattress.

First, get into a routine of going to bed about the same time each night. This tends to get your body into a circadian rhythm where over time, it will expect you to be ready to go to sleep at a certain time and will make body function adjustments accordingly.

Second, exercise. By exercising for at least 30 minutes most days, you can help prevent gaining weight, which can also prevent the other common physical reasons for not getting to sleep right away – diabetes, hypertension and heart disease.

Third, limit your eating and intake of alcohol to no later than three hours before going to bed. If your body has to work at processing food or drink, it cannot go into a rest cycle and ends up keeping you awake.

Finally, don’t overlook a midday nap of an hour or so to help you recover some of the time lost of not sleeping at night. It will help reduce your sleep deficit and can leave you feeling refreshed and recharged.



Supporting The Immune System

Supporting the immune system is a completely vital issue of life and should be a day by day concern that all people ought to have.

There are so many merchandise and approaches of living out there for human beings that want to get the fine for his or her immune system and in case you in reality think about it, who would not want to experience the first-class that they are able to; residing happy and wholesome? There’s now not one individual accessible that does not need absolutely the satisfactory for themselves in relation to the bodily frame.

Essential Oils for our immunity system

For a few human beings, trying to hold a wholesome immune system can be quite the task, particularly in case you work within the education structures or in the healthcare enterprise.

The battle to preserve a robust and healthful immune system may be very difficult. So, what can someone do when it comes to wanting to maintain a higher immune machine for themselves? Are there any objects out on the market which can aid in keeping a person’s gadget stronger and more healthy? In truth, there are! Today, we’re going to be discussing some basics on a number of the high-quality crucial oils when it comes to keeping a person’s immune device wholesome and oh so sturdy!

   Thieves Oil

This is a kind of essential oil is pretty popular with quite a few people because it helps to preserve the breathing and immune structures very strong and complete of power, that is what such a lot of people need of their lives. What a whole lot of human beings are doing nowadays is mixing thieves with organic witch hazel and distilled water collectively in a small bottle to spray as a refresher on their faces, as nicely spraying public bathroom seats with it; as this solution can be used as an antibacterial thing while out in public! Keep in thoughts that it will not damage your face if sprayed for your face!  This sort of vital oil additionally assists with those common, winter colds and works in stopping humans from getting colds as nicely!

Lemon Oil

This kind of important oil is some other great oil to help improve the immune device! Did you know that lemon has exquisite detoxifying results on the human body and that is precisely what someone’s immune gadget wishes, actually all of the time! The lemon crucial oil works extremely good in cleansing, as nicely clearing out the blood and this oil also works excellent to rid someone’s frame of a lot of negative, toxic buildup!  Keep in thoughts that lemon, in wellknown, can be used as a purifier across the house, but isn’t dangerous to consume or spray at the body as an oil.

Peppermint Oil

This is another spectacular critical oil to think about when looking to construct a more potent and healthier immune device! Did you realize that the peppermint oil is one of the maximum flexible oils within the global? Pretty high-quality, accurate?

Peppermint is a terrific thing on the subject of detoxifying the body and cleaning out the overall device in someone’s frame. As a groovy aspect notice, this sort of oil or dry element can help with alleviating headaches; indigestion as properly enables with mental clarity inside the brain!

This is an absolutely extraordinary important oil in relation to the whole purifying of 1’s body, as properly the mind! Peppermint facilitates concentration and mental alertness to be sharper and more on point!

 Lavender Oil

Did you realize that this crucial oil will let you gain higher sleep? How would this assist to enhance one’s immune system? Well, while someone is getting better sleep, they’ll tend to be stronger in fighting off viruses and so on; quite simple concept.

When someone receives extra sleep, their immune system will in the end come to be more potent in what it is able to handle. The lavender important oil will assist one’s body to repair, as properly heal itself, so this will be an ideal critical oil to get and location on your bathtub water, massage into your ft right earlier than your bedtime or even massage it throughout your frame because this kind of oil has a completely enjoyable impact upon the human mind and bodily muscle mass, as well the strengthening of 1’s immune device.

Plarsdar Lars Raymund






Are people going back to ancient practices?

People are now going back to ancient practices because they know that the modern times have been causing them too much stress. Of all the means of relaxation out there, more and more people are looking forward to experience the benefits of meditation. Because of its effectivity in terms of calming the mind and developing a person’s level of intuition, meditation has now being performed not just a means of clearing the mind and inner reflection but also to heal various illnesses in the mind, emotions, and physical aspects. This is great in our Covid-19 time.

Meditation and its benefits

One of the most celebrated benefits of meditation is that it greatly helps the person’s physical state. Among the physical benefits of meditation involve the heart through a deep rest because it decreases the person’s metabolic rate as well as the heart rate, which leads to the reduction of workload for the heart. Aside from that, it is also known to lower the levels of a person’s cortisol as well as dissolving the chemicals that are closely associated with everyday stress.

Yoga Pose Indicating Meditate Relax And Wellbeing

Other physical benefits of meditation also include reduced free radicals in the body by eliminating oxygen molecules that are unstable, decreases a person’s high blood pressure, develops the ability to have more resistant skin, lowering or totally dropping the person’s level of cholesterol, improve air flow to the lungs to aid easy breathing, delays biological aging and increases the levels of DHEAS in older people.

When it comes to psychological factor, meditation aids in increasing the person’s brain wave coherence, decreasing anxiety levels, often irritability, deep-set depression, and swing of moods, improves the person’s memory as well as his or her learning ability, increases the person’s ability for self-actualization, increases the person’s feeling of youthfulness and rejuvenation as well as vitality, leads to positive outlook in life and joyfulness, and increases a person’s emotional status and stability.

Other noted benefits of meditation for an individual and his or her community include:

• Relaxation to the person’s the body, mind, and soul.
• Rejuvenation of energy to face the heavy challenges and stress ahead.
• Healing of various illnesses that are closely-associated with the mind and the body.
• Making a more stable person in terms of emotions.
• Developments of relaxed family life and instilling positive outlooks in life.
• Enhances the person’s ability to make his or her mind function properly.
• Letting a person discover his or her inner self, this in turn releases the creativity in them.
• It helps people to free themselves from various vices and addictions.
• It also helps a person to gain higher self-confidence and better will power.
• It can be an effective and safe way of discovering one’s self.
• It aids in the development of the power of the mind.

The list goes on about the benefits of mediation in an individual and to his or her community.

In so many cases, these are positive benefits but once mediation has not been used properly, people should be aware of the side effects. To avoid this from happening, people who are planning to get serious in meditation should always consult a professional before performing any meditation techniques.

Negative Side Effects?

Some say that meditation can cause surprising negative side effects like hallucinations, panic, a total loss of motivation, sensory perception, re-living of traumatic memories, social interaction and more.

That is unlikely that the meditation itself cause this, or somethings are done very wrong. My experience is at least just positive with practicing mantra meditation for many years.

Meditation has been shown to have mental benefits, such as improved focus, happiness, memory, self-control, academic performance and more.

Here are popular types of meditation,

• Mantra meditation
• Spiritual meditation
• Focused meditation
• Movement meditation
• Mindfulness meditation
• Transcendental meditation



Lose Belly Fat

The hardest type of fat to lose is belly fat and it’s the most important fat to lose. Belly fat can be a sign of poor cardiovascular health and can signify (years before it happens) potential onset of diabetes, heart attack and even colon cancer.

Getting belly fat under control is very important. Thankfully, due to science we know more than ever about belly fat and why we have it.


The Cortisol Connection

In women there is thought to be a connection between cortisol levels and waist circumference. The stress many women have in their lives tends to stimulate them to produce more cortisol which tends to force them to store extra fat around their bellies. This is the” muffin top” or even” beer bellies that you often see in otherwise slim women.

Reduce Stress

It is critical that women with excess belly fat (compared to body fat) find ways to reduce their stress levels. One way to do is find some exercising or other stress reducers. Some people have gotten some results by adding a resveratrol supplement, which is an ingredient found in red wine, grapes, cherries and cranberries. It helps reduce stress, increases motivation and sometimes gives a boost of energy not unlike caffeine.

Avoid Processed Foods

Whether it’s “diet food” or out and out “bad” food, it’s best to avoid processed food of all kinds.

Sticking as close to nature as possible to get the nutrient-dense foods that your body needs will do a lot to help you because your body will be getting the vitamins and minerals it needs to repair itself. Think low calorie, high nutrition.


Drink Plenty of Water

The truth is the only beverage that anyone should be drinking is water, and some green tea assuming you can have the caffeine.

Don’t drink fruit juice or soda diet and limit alcoholic beverages. Instead, drink fresh filtered water, about eight glasses per day. If you feel need for something sweet, eat fruit- don’t drink it.


Eat Regularly

Eat your largest meal in the morning and eat less as the day progresses. Your last meal of the day be your lightest. There are some theories about eating only during daylight but this is usually very hard to do in today’s busy life styles.

Eat Anti-inflammatory Foods

Belly fat is often increased due to eating foods that cause can inflammation. These are some of the best anti-inflammatory foods:

• Beets
• Berries
• Dark leafy greens
• Garlic
• Onions
• Nuts
• Peppers
• Salmon
• Tart cherries
• Tomatoes
• Turmeric
• Whole grains

exerciseDo Aerobic Exercise

Aerobic exercise will not only help you lose weight, combat stress, and burn calories, but it is also very good for your cardiovascular system. Since belly fat plays horrible on the cardiovascular system, it’s important to find a way to improve your heart health.

The only way to genuinely burn fat is also through aerobic exercise, starting small and gradually increase.

Get Enough Sleep

There is a big connection between not enough sleep and being overweight, including having excess body fat around the belly.

Most people need between seven and nine hours of sleep a night. The best way to find out how much you need a sleep is go to bed earlier and earlier until you can wake up naturally without an alarm.



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What is CrossFit and is it Effective?

CrossFit is relatively new if you compare it to established fitness programs such as the P90X or Tae Bo. However, it has taken the world by storm and thousands upon thousands of people all over the world have taken up CrossFit to lose weight and get in shape.

Many people have benefitted greatly from CrossFit and have shed their excess pounds, boosted their stamina and built rock solid muscle just from this program alone.

push up bord

So what is CrossFit?

It is a type of training method that uses full body workouts to boost your metabolic rate and get your heart pumping. Deadlifts, box jumps, jump ropes, kettlebells, push-ups, squats, pull-ups and many other exercises are incorporated into a typical CrossFit routine.

The emphasis is on endurance and resistance training exercises. Speed is a core component of CrossFit. You are expected to complete all the exercises in the shortest possible time while maintaining good form. This is exhausting and no mean feat.

Is CrossFit Effective?

The CrossFit program is highly effective because it recruits several different muscle groups and pushes them all to their limits. Many types of training are not as varied or demanding.

For example, bodybuilding gives you huge muscles but your stamina is neglected and you need separate cardio sessions.

Cardio training such as running gets your stamina at an all time high, yet your upper body muscles are neglected.

CrossFit, however, works the muscles with the resistance training and also boosts your endurance because of the emphasis on speed. You will be killing two birds with one stone… and also feel like you’re killing yourself because CrossFit is challenging. It is not for wimps. You have to be determined and a certain level of hardcore to do it.

Ideally, you should find a certified CrossFit trainer to guide you in the initial stages. You must understand how to do the exercises with good form. You’ll need to learn how to do a dynamic warm-up, execute the various exercises effectively and also stretch and cool down. You will also need some guidance on structuring your own workouts, etc.

Many people from fire fighters to law enforcement officers use CrossFit to train themselves. It gets you into shape fast and almost guarantees results if you follow the plan.

The fitness industry generally looks upon CrossFit with some skepticism. They feel that CrossFit is too intense and will set you up for injury. They think that it’s dangerous and the people who do it are almost like a “masochistic cult” that is training in a way that goes against the grain.

CrossFit can cause injury if the person executing the moves does so in a haphazard manner. This can apply to any exercise if one does it improperly. Sometimes, a very small group of CrossFit fanatics may push themselves beyond their limits and develop a serious health problem known as Rhabdomyolysis.

This happens when the training is so merciless that muscle tissues breakdown and enter the blood stream and poison it. Always know your limits and if you have led a sedentary life for a long time, slowly ease yourself into CrossFit. Rome wasn’t built in a day.

If you wish to get in shape and you want a training program that uses both cardio and resistance training, CrossFit is your answer.

Here are some popular CrossFit exercises that we can do:

Box jumps
Jump rope
Rope climb
Jumping squats
Mountain climbers
Overhead kettlebell swings

   and many more

You can either do CrossFit in a class at a gym or in the privacy of your own home. There are pros and cons to each. At the gym, (after covid) you have peer support and motivation and there’s also an instructor to keep an eye on your technique and form.
At home, it’s convenient and you have privacy but you do not have guided instruction. So, you’ll have to decide for yourself what your preference is.

It really doesn’t matter where you decide to do CrossFit, as long as you stick with the program for at least 90 days so that your body has time to adapt and get stronger and healthier.
Within 90 days, the results will be so amazing that you will always look forward to your CrossFit workouts.




Health And Fitness


In today’s society, just about anyone you talk to is trying to keep themselves on a good healthy track of losing weight and staying fit. There is a lot of pressure from Hollywood that pushes individuals to try and fit in with the skinny lifestyle, and so many of us who understand how important it is to remain healthy.

healthy food

With all of this in our minds, we try our hardest to lose the weight quickly and sufficiently, however, there are so many of us who struggle with the entire process. If you are one of these individuals who is trying to lose the weight that you desire, and keep up with a healthy lifestyle, then there are many things that are important to remember when you are trying to follow this path towards health.

There are a few steps that you can follow to help guide you down the right path of losing weight, and they are important steps to remember. There are several who end up giving up on dieting, because it leaves them hungry and looking for foods to snack on. This is one of the main reasons why people struggle with losing weight, and if they took the time to follow the proper steps, then they would end up being successful with their diet.

The steps that you can take to help you lose weight are

• Try to cut back on the sugars and the starches that you consume. These two ingredients stimulate the production of insulin in the human body, and insulin is the hormone that stores fat within the body.
• Every meal that you eat should include a fat, a vegetable, and a protein in it. If you try and construct your meals in this way, it will help to bring your carbohydrate intake to the healthy level that is required.
• Lifting weights and general exercise 3 days a week is a way to help you lose the weight quickly, when you add it to the other 2 steps. Doing these activities will help to boost your bodies system, help you to burn fat in the body, and tone up the muscles in your body as well.

In conclusion, when you are looking to get on the right track of getting in shape, losing weight, and keeping a proper diet, these 3 steps are a way to accomplish your weight loss and dieting goals. Staying in the proper health is a hard goal to accomplish for so many individuals, however, if you can keep up with these 3 simple steps in the diet and weight loss process, then you will be able to reach the goals of your health that you are desiring to accomplish.

Losing weight is important if you are overweight, and doing it in the right way is the only way to keep your health on the right track.


Background of Meditation

Meditation generally refers to the state of concentrated focus on an object of thought or awareness. The background of meditation stems from the aim to get into a higher state of consciousness. It is usually based from ancient beliefs that make up the component of eastern religions. Its practice has bee going on over 5,000 years.

When it comes to meditation, different beliefs hold different spiritual and psychological practices in order to develop or achieve a higher degree of mental consciousness and awareness. Many religions have developed their own method and technique of meditation that allows their adherents to arrive at a higher state of consciousness.

The differences of the techniques used may be classified according to their focus. There are certain techniques that focus on a certain perception or experience while there are others that focus on a specific object to achieve a higher consciousness. There are also some forms of meditation that combines the use of open focus and the use of a specific object for focus in their practice to achieve a higher state of consciousness.

One of the popular religions known to practice meditation is Hinduism. It is considered as the oldest religion that focuses on meditation as a spiritual and religious practice.

There are several forms of meditation that is practice in the different Hinduism sects. Principal of them is the Yoga, one of the six schools of Hindu philosophy. It provides several types of meditation that Hindu believers and even a number of Western adherents have learned to practice.

On of the many forms of Yoga is the Raja Yoga which states the eight limbs of spiritual practices, with half of them classified as meditation. Then there is the Vedanta which is a form of Jnana Yoga. The Surat Shabd Yoga uses a form of meditation that uses sound and light to achieve a higher state of consciousness. There is also the Bhakti Yoga which practices a form of meditation that focuses on an object of love or devotion. The Japa Yoga which practices a form of meditation where a mantra is being repeated aloud or silently.

There is also the Hatha Yoga where different postures and positions are used in meditation in order to raise one’s spiritual energy. Today the practice involves breath, body, and mind, and take usually about 45 to 90 minutes of breathing, yoga poses, and meditation.

In Hinduism, the object of meditation is to achieve a calm state of mind. In the Yoga Sutras, there are five different states of mind being described. There is the Ksipta which describes an agitated state of mind that is unable to think listen or remain quiet. Then there is the Mudha, a state of mind where no information seems to reach into the brain. The Vikshipta is considered as a higher state of mind where information may reach the mind but it is not able to process it. In this state, the mind moves from one thought to another and in a confused inner speech.

The Ekagra is another higher state of the mind characterized by calmness but not asleep. This state allows a person to stay focused and pay attention. Probably the highest state that a mind can achieve is in Nirodha where the mind is no longer disturbed by erratic thoughts and is completely focused and totally centered in what a person is doing. This will provide you with a basic background of meditation that will allow you to understand better how it is being practiced.

Maharas & Plarsdar Lars Raymund

Ideal Low Carb Diet

Nowadays low carb diet food is highly being sought due to the increasing popularity and benefits. These diets give a spectacular weight loss outcomes, but before getting the desired outcomes many dieters quit because of restricted meal options. Therefore, it is important to know the options available before starting any such diets.

There is no particular definition of low carb diet foods but it can be defined as a food item which contains less than 40 percent of carbohydrates. All the food contains carbohydrates, proteins and fats. If the ratio of carbohydrate is low this means the ratio of proteins and fats is high.

Almost every dieter get confused about the food which they can eat on a low carb diet. Some essential food items must be included in one’s low carb diet to ensure good health.

You must include these things in your diet:


Best source of low carb diet foods are non starchy vegetables. Green leafy vegetables like spinach, asparagus, lettuce, broccoli, cauliflower, cucumber and celery should be included in the diet. Vegetables like potatoes, corn, peas,winter squashes and beets which contain starch should be prevented.


Fruits like lemon, limes, rhubarb and berries like raspberries, cranberries and blackberries can be included in the diet. Fruits which have comparatively low level of sugar like peaches, apricots, melons, nectarines and apples can be consumed but in limited amount. Dry fruits and fruits with high sugar content should be prevented as far as possible.


Low carb diet plan promote the intake of some of the fatty foods as it helps the body to absorb the carbs as energy and not hold it as fat. Some of the diet plans restrict the intake of fatty foods which differ from the low carb diet. Lowest carb ratios can be found in milk products from which the whey has been taken out such as cottage cheese and strained yoghurt. Dairy products should be consumed enough because milk contains sugar in the form of lactose.


Animal protein foods and red meats have low carbohydrate content, though some organ meats contain significant sum of carbohydrates and also in shellfish like oysters and mussels. It is important to remember that cured meats may also have added sugars.


Grain derived foods like bread, pasta, rice etc are rich in carbohydrates. Therefore their sum of intake should be looked.


Sweet products usually comprise of plenty of carbohydrates until and unless they are artificially sweetened. These include foods like chocolates and soft drinks and foods made of white sugar .
In most of the food groups low carb diet food can be found, and by doing a careful study of the food options available, you are able to have a great weight loss regime by following a low carb diet without giving up the enjoyment of having nutritious and wide-ranging meals.




7 Foods to Eat and Have Healthy Diet

Many of us understand that eating in moderation contributes very much to our healthy lifestyle. In that case, for most of us, that, unfortunately, means eating less food.

While that sound advice in regards to a large number of our best foods brownies, for instance, Honestly . The restrictive way of this philosophy conflicts with our rebellious nature making our healthy eating somewhat less appealing.

That is the reason behind we are going to take different strategy and concentrate on foods we ought to all be eating a greater amount. That is right and sounds great; we know it makes that entire healthy eating feel somewhat more fun. We have gathered some of healthy foods that you can more of them in dairy services and have no effect on your health. Here are best foods you can eat.

1. Avocados

Avocados contain a lot of fat. However, haven’t you listened? Fat is good mainly when eaten on natural product, e.g. fruits. We’re not telling you to eat twelve avocados on day by day, however, if you like and enjoy an avocado toast, it’s a good habit. Specialists suggest getting about approximately 30 percent of calories from fat, with the goal that turns out to around 60 grams of fat every day for a 1,800 calorie diet. A single avocado has around 30 grams of fat, which is the reason you would not need to eat 12 avocados each day and presumably not even whole of it all alone.

2. Kale

We know that you are tired of kale. In any case, if you move past the kale salad of greens you will see that this healthy green still has such a large number of good dinners to offer. Keep in mind, only 1 cup of this cooked kale have 9 percent of your prescribed day by day prerequisites for calcium, 71% of vitamin C, 180 percent of vitamin A and 180% of vitamin K.


3. Egg yolks

Do not go and begin making egg yolk omelets which are pure. However, you can take egg white omelets since surprisingly eggs yolks are stuffed with essential supplements like vitamin B and choline. Also, it is trusted that egg yolks, regardless of their high cholesterol levels, do not add to cholesterol that is in your blood level. Research has additionally shown that average egg utilization has improved heart health. However, the Mayo Clinic commends to eat around four every week.

4. Pomegranates

Sprinkle these wonderful arils on everything. Just have some pomegranates on top of your servings mixed greens, twirl them into your breakfast yogurt, and even include them to your night mixed drink. Pomegranate arils contain a lot of fiber which make you feel good and give an immunity that is healthy support as well. They additionally contain antioxidants, which assist battle free radicals.


5. Lentils 

Individuals mostly are unable to remember about lentils. These modest vegetable legumes are an awesome protein alternative, as well they are cheap. Furthermore, they are amazingly versatile, so you can eat lentils week without becoming ill of them. 1 cup of lentils fulfills around 33% of your day by day necessity for protein. And afterward there’s the fiber 1 cup has 63% of your everyday needs. That is enormous.


6. Oats

We are talking morning granolas, granola bars, and even oatmeal (only look out for added sugar). Oats is healthiest; however, rolled oats are a nearby second. Instant oats rate higher in the glycemic scale and are known to spike blood sugar, Hence you might need to avoid those. Oats lowers cholesterol levels and lessen the danger of cardiovascular infection. Also, they contain a lot of fiber. They are best when you take it at breakfast.


7. Fed Butter 

We are advised not to take a lot of butter and go for olive oil, yet new research has shown that butter from milk of cows that eat grass as their food can reality be a fine piece of an eating routine, so there is no compelling reason to avoid it from your food diet. The fat from grass pastured cows contains vitamin K, which assist your body utilize calcium. Additionally, Butter makes veggies taste so great and need to eat a more considerable amount of them, however, despite the fact that we would rather not hate it, let’s do this with some moderation.




Coffee Press The Original Coffee Maker


It’s been around since the late 1800’s but really coming into it’s own in the early 1900’s, the coffee press is a hot coffee brewing device that at first glance looks very simplistic but brews a cup of coffee like no other. Ask any coffee enthusiast about a coffee press pot and chances are you’re in for a chat that will last longer then just a minute or two. It’s the ultimate brewer to create a fabulous smelling, aroma rich, wonderful flavored, coffee.

How Does A Coffee Press Work?

A coffee press, as mentioned looks like a very simple device, basically like a coffee maker carafe with a rod down the center connected to a round filter. The filter via the rod can be moved from the top to the bottom of the glass carafe, this allows you to separate the coffee grounds from the water.

So how does it actually work? Coffee beans are first ground very coarse, they need to be more coarse then you would use in a drip coffee machine so that when the boiling water is poured over them the water can absorb the flavor, aroma, and acids from the beans. Water is boiled and poured over the grounds with the plunger filter out. The filter is replaced inside the carafe, the rod is pushed downwards into the carafe to separate the grounds form the water, leaving you with a aroma rich pot of coffee.

Pros and Cons of a Coffee Press

Of course any device has it’s pros and cons, a coffee press is no different. A die hard coffee fan will surely appreciate the rich flavor textured coffee it produces. Not to mention it doesn’t require any paper filters. Of course there is a downside, coffee from a press should be drank almost immediately to really take advantage of the flavor, also there can be some sediment left at the bottom of your cub due to the coarse grounds that are used. Some believe that the sediment that is left can cause your cup to go bitter.


All in all a coffee press is the original way to make a cup of coffee. While things have changed greatly due to technology, it’s still a standard for many. Of course an electric machine is faster and easier to use, it doesn’t produce the same exquisite taste found from a press. For those that are looking for a time saving option in the morning for their coffee, stick with your auto drip machine, but if you’re looking for that all natural wonderfully brewed cup of joe consider a press, even if it’s just for the weekends.



How The Atkin Diet Works

There are so many diet styles you can do to lose weight nowadays, one of them is the Atkins diet plan. It is a protein and fat diet where you eat low-carb foods a mostly protein and fatty foods.

Studies about this diet plan have been going on for over 12 years, and it has been proven that this diet plan is effective. It was also found that the Atkins diet plan is not only effective for losing weight but also has several health benefits. It improves the blood sugar, it also improves the HDL in your body (which is your good cholesterol) and other things.

Low carbohydrate diets are the best way to lose weight because you reduce your food intake without even knowing it. When you eat mostly protein, your energy level increases, so, you stay fuller for longer and your appetite for food will be reduced automatically. The body burns fat and weight is lost.

The Atkins diet consists of four different stages

The induction stage
This is the beginning phase where you eat less than 20 grams of carbohydrate a day for 14 days (2 weeks). This is to kick start the process. During this stage, you should eat low–carb veggies like spinach, kale, asparagus, broccoli and other leafy greens, with high-protein foods like eggs, meat, chicken, salmon, cheese, selected nuts, and essential oils like extra virgin olive oil, avocado oils, and others.


The balancing stage
During this stage, you should slowly introduce healthy carbohydrates like fruits and high carbohydrate vegetables, more nuts, potatoes, rice, and oats.


The fine tuning phase
By the time you reach this stage you will be very close to your desired weight loss goal. Increase your intake of carbohydrates until the rate at which you are losing weight reduces.The maintenance stage
At this stage, you would have achieved your weight loss goal. Now you can consume as many healthy carbs as you want, and not gain weight.

When on the Atkins diet avoid foods like

Low fat and diet foods: they often have a lot of sugar in the ingredients
Vegetable oils: corn oil, cottonseed oil, soybean oil, etc
Grains: spelt, barley, etc
Sugar: cakes, candy, ice cream, etc
Processed food that contains hydrogenated contents
High-carb fruits like banana, oranges, grapes, apples etc. should be avoided during the induction stage
Starches such as sweet potatoes yam and potatoes should also be avoided during the induction stage


When on the Atkins diet eat mostly foods like

Full-fat dairy products eg. butter cream full-fat yogurt and cheese
Low-carb veggies
Meats: beef, chicken bacon lamb pork eggs etc

If you feel hungry in-between meals, you can snack on foods like

Hard-boiled eggs
Greek yogourt
A piece of meat
Dark chocolate etc
Lots of water is also recommended, as well as coffee and green tea.

After you have reached your weight loss goal, you should still maintain a low-carb eating lifestyle.

If you decide to go back to eating the way you used to eat before the Atkins diet, you will gain back the weight you lost.


Writer: Yningy




Yoga For Beginners

Yoga Pose Meaning Poses Harmony And Feeling

Yoga For Beginners, Tips & Techniques You’ll Need To Know

Do you lead a life that involves a lot of sitting? At work? At home? It seems like all you do is sit. This isn’t good for your body or your health, but one way to get more flexible and help your joints from hurting is yoga.

Yoga can be practiced by most people because it can be done at your level of experience. There are poses for the beginner, as well as the advanced. The best thing about yoga is that it can help your body and your mind.

Depending on the style of yoga you decide to practice it can strengthen your core, as well as help your mind through meditation. But before you begin you’ll needs some tips and techniques to get you started. You want to make sure that you are safe and getting the most out of your poses.

Tips & Techniques For Beginner Yogi’s

1.Know Your Level

When you’re first starting out you’ll need to know where your level of fitness is at. Don’t lie to yourself and hurt. Yoga can be practiced by most people, but that doesn’t mean they will be an expert as soon as they start, so don’t expect too much when you’re a beginner.

Take your time, learn the poses and concentrate on performing the poses right.

2. Start Slow

Do the yoga poses that you are able to do – don’t try to rush what you’re body isn’t able to do. When you first start you’re not going to be as flexible and might not be able to do all of the poses. Work on those that are comfortable, but challenging enough to make your work during the poses.

3. What to Wear

This really depends on the style you’re going to practice, but it is a good rule of thumb to dress comfortable. This could be yoga pants and a sports bra, but it also could mean loose fitting clothes that aren’t constricting.

Wear what makes you feel comfortable, but also remember that some of the poses might have your upper torso bend over – so if you’re wearing a loose fitting shirt it will follow gravity.

4. Bring Water

Make sure that you stay hydrated. This is true with any exercise, but people often forget to bring water. You’ll need to make sure that your joints stay lubricated to perform the yoga poses.

5. Respect Your Limitations

Concentrate on what you’re able to do and get those poses down and then move on to more advanced ones. Don’t compare yourself to someone that might have more experience than you do.
They’ve been doing it longer and their body has gradually got to that level. By keeping up the exercise you’ll get their too.

6. Breathe

Yoga is an exercise that combines the poses and breathing. This might be hard for you to do when you’re first starting because you’re trying to get the moves down and not thinking about how you’re breathing.

7. Get a Teacher

You can buy DVD’s to start a yoga routine in your home, but in some situations going to a class and participating in a group activity might be the best. Teachers have years of experience and will be able to help you with the poses.Yoga for Beginners

This could take a frustrating experience by yourself and create an amazing time learning with others that lasts for years.

Plus if you’re doing one of the poses incorrectly the teacher will see how you are doing it and be able to help correct it. This might mean the difference between a pose that stretches your body or one that you get injured on.

8. Ask Questions

Yoga is a lot of different moves and poses, so if you’re not sure make sure to ask how they are done properly. That is what the yoga teacher is there for – make use of their knowledge.

You don’t want to get hurt and someone else might be having difficulty with the same pose or have the same question.
There are also other ways to ask for help if you’re not in a class. Go where other yogi’s are online. This could mean a forum, a Facebook group or page, other social media platforms or other websites.

There is also the option of calling the Yoga Studio and asking a teacher questions. They might be busy and unable to ask too many, but you could definitely try.

Get to know other Yogi’s. No matter where you’re at there is probably people meeting to perform yoga. Not all of it is in a classroom. Research your area and see when the local meetup is happening and go get acquainted with other’s who practice. While you’re there ask your questions.

9. Listen To Your Body

Some of these poses might be difficult, especially for a beginner – so don’t force yourself to perform every single pose. Listen to what you’re body is telling you. Are you stretching this pose too far? Does it feel comfortable? Is it challenging, but the feel is fine? Or are you in pain with the pose?

Pain isn’t supposed to be part of the yoga experience and if you’re feeling it then you’re probably not doing the pose right. Ask your teacher if you go to a class to help you with any poses this is happening with or research online and see if you can find the proper way to hold your body for the poses. This could be articles or videos. Make sure you get the answer you need before trying to force your body to continue to do the pose that causes you pain.

10. Use Props To Get Knee Pain Relief

Some of the poses that you’ll be asked to do might cause knee pain if this is already an issue. One way to avoid this is to use props to help you with the poses. Don’t be shy. You might not need them in the future, but it is always better to be safe and look after your body.

11. Sticky Mat

You’ll be practicing your yoga moves on a mat and it is best to get one that isn’t going to slip around everywhere. Invest in one that will stick to the floor and keep you safe.

12. Empty Stomach

Perform yoga on an empty stomach. You’ll find that in the morning is probably going to be the best time to get your yoga exercise in because the suggested time is two to three hours before eating.

Yoga will help you develop an inner peace that other types of exercise might not. This helps when you’re extremely stressed out, have anxiety or are dealing with pressure. Yoga teaches you how to breathe in a mindful manner and that helps calm the mind.

That’s not all the yoga does for someone. The yoga movements concentrate on building your core and strengthening your body by using your body weight and muscles. This creates a stronger you and makes you more flexible.

Yoga is a positive experience that you’ll enjoy if you know a few simple tips about the practice before you begin. Follow the tips in this article to keep yourself safe and give yourself an advantage in your knowledge.






Female Boxer

Given below is a list of 11 best female boxers in the last ten years. These female boxers are the champions under the different categories for World Boxing Association (WBA), World Boxing Council (WBC), International Boxing Federation (IBF), and World Boxing Organization (WBO).



Alejandra Jiménez Ayala (born 29 August 1987) is a Mexican professional boxer.  She is a former two-weight world champion, having held the WBC heavyweight title from 2016 to 2018, the WBO super middleweight title from January to March 2020 …




Maria Shields

Claressa Maria Shields (born March 17, 1995) is an American professional boxer. She has held multiple world championships in three weight classes, having reigned as the undisputed female middleweight champion of the world since 2019, the unified WBC and WBO light middleweight titles since January 2020, and previously the unified WBC, and IBF female super middleweight titles from 2017 to 2018.
Shields currently holds the record for becoming a two and three-weight world champion in the fewest professional fights. As of August 2020, she is ranked as the world’s best active female middleweight and eighth best active female, pound for pound, by BoxRec.



Hanna Gabriels


Hanna Gabriel Valle (born January 14. 1983) is a Costa Rican professional boxer and two-weight world champion.
She has held the WBA super welterweight title since 2016. Previously, she held the WBO welterweight title in 2009 and the WBO junior middleweight title twice between 2010 and 2018.





Cecilia Carmen Linda Brækhus (born 28 September 1981) is a Norwegian professional boxer and former kickboxer.
In boxing she reigned as the undisputed female welterweight champion from 2014 to August 2020, and is the first woman in any weight class to hold the WBA, WBC, IBF and WBO titles simultaneously.
Brækhus is also one of only eight boxers in history, female or male, to hold all four major world titles simultaneously, along with Bernard Hopkins (2004–2005), Jermain Taylor (2005), Terence Crawford (2017), Oleksandr Usyk (2018–2019), Claressa Shields (2019–), Katie Taylor (2019–), and Jessica McCaskill (2020–). In 2016, she captured the IBO title, becoming the first ever boxer to hold five world titles from sanctioning bodies simultaneously.



Érica Farías


Erica Anabella Farias (born 13. July 1984) is an Argentine professional boxer.
She is a two-weight world champion, having held the WBC female lightweight title from 2011 to 2014 and the WBC female super lightweight title from 2014 to 2018.




Katie Taylor

Katie Taylor: She is from Ireland and she has the World Boxing Association and International Boxing Federation title since 2018 under the lightweight category.








Delfine Persoon (born 14 January 1985) is a Belgian professional boxer. She held the IBF female lightweight title in 2012 and the WBC female lightweight title from 2014 to June 2019, losing the title in a unification fight against Katie Taylor for the undisputed lightweight championship.
As of August 2020, she is ranked as the world’s second best active lightweight, and the second best active female, pound for pound, by BoxRec.





Choi Hyun-Mi  (born November 7. 1990)

is a South Korean female professional boxer.
She holds the WBA title under the super featherweight category.







Jelena Mrdjenovich: She is a Serbian Canadian. She holds the WBA and WBC under the featherweight category. In 2012, she was able to defeat Franchesca Alcanter and won the featherweight title in Edmonton for the World Boxing Council.




Arely Abigail

Arely Abigail Muciño Reyes (born 20 May 1989) is a Mexican professional boxer.
She held the IBF female flyweight title in 2011, the WBC female flyweight title from 2014 to 2015 and the WBO female flyweight title from 2018 to 2019.






Dina Thorslund (born October 14. 1993) is a Danish professional boxer. She has held the WBO female super-bantamweight title since 2018, and previously the WBC interim female super-bantamweight title. At regional level, she held the European female super-bantamweight title in 2017.




Those are worth to mention:

Laila Ali

Laila Ali (daughter of Muhammad Ali)

Stephanie Ducastel and Gaelle Amand, France.
Edith Soledad Matthysse, Argentina.
Francia Elena Bravo, Panama.
Pasa Malagic, Canada.
Marilyn Hernandez, USA.

Fatuma Zarika, Kenya
Light Minimumweight – Maria Milano, Venezuela
Flyweight – Naoko Fujioka, Japan
Super Flyweight – Maribel Ramírez, Mexico
Bantamweight – Dayana Cordero, Colombia


& Bennett Sisters 1910