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It would be a blessing if we could get into the shower and come out a few pounds lighter. Just imagine if we could just wash all that pizza away. Our body and the relation with excess pounds isn't always fat storage. Ever notice that when you start a weight loss diet, you lose the first five pounds faster than the rest? When you feel puffy and squishy, your body might hang onto water weight. Let's look at how drinking the right amount of water can help with water weight and then continue to help with all that other weight you wish to ditch. Water is an essential nutrient, which means we need to provide water to our bodies to sustain life. 50-65% of total body weight is water, depending on age and gender. The power of water: maintains body temperature helps move nutrients aids digestion helps absorption and circulation Helps with the excretion of wastes. The component in synovial fluid: lubricates joints, brain, spine, and nervous system. Aids in the transmission of light and sound The body loses fluids daily through excretion, respiration, chemical reactions, and perspiration. On average, about 1 to 3 quarts. A more significant amount of fluid intake is needed with: high protein diets caffeine intake alcohol intake excessive heat Illness stress Medications By increasing fluid intake, the survival storage (when the body thinks it needs to store fluid because it is not getting what it needs) response is effectively reversed, and excess water weight loss happens. At least 8 to 10 8-ounce glasses daily will help with excess storage, fluid imbalances, and metabolic disorders. Water is absorbed in the small intestine at a maximum rate of 8 to 10 ounces every 20 minutes. Cheat sheet: 64 ounces of water per day, and, add more if you are exercising, drinking coffee, or alcohol. Remind yourself that when drinking water, your body is well lubricated and does not need to hoard excess fluid. Also, water will help things move and flow more accessible, even fat when you are trying to lose it. Think of water as something that helps clean the body inside also. Cheers * I am horrible at getting enough water into me. I find that if you measure it, I do better. Also, throw lemon or cucumber or berries in it!

Boost your metabolism! You have heard it, you want it, now it is time to put it out there and get things moving. Get moving, eat healthily and watch the results appear. I wish it was that easy but the one ingredient is you and your willingness to put the steps in motion. 8 amazing 👍 tips to help increase your Metabolism Do 20-60 minutes of Cardiovascular exercises (power walking, jogging, cycling, aerobics class, kickboxing, boxing, swimming, etc.) at least 4-6 times per week. This will help you boost your metabolism and burn calories. Try to do your cardio first thing in the morning on an empty stomach to boost your metabolism. Hydrate with approximately 5 liters of water per day. Drink at least 1-2 liters of water after cardio. Do Muscular Strength/Endurance work (Yoga, sculpting, weight training) at least 2-3 times per week to boost metabolism, sculpt and define muscles. Do Flexibility work (Yoga, pilates, stretching) at least 2 times per week to lengthen and define muscles and increase the range of motion in your joints. Limit carbohydrates (starches, rice, pasta, bread, etc.) from your evening meal. Eat 6-7 small meals per day to increase metabolism Follow the guidelines of a healthy nutrition plan. Join us on Facebook

Painted lips in red, cherry, pinks, or cinnamon, a woman’s pouted soft lips express desire and wrapped in soft silks, lace, feather boas, pearls, and heels. Hair swept up in glamorous curls, or draped in wisps on bare shoulders. Cheeks rosé and glowing lashes embellished viewed in attractive waves. A woman seen by admiring eyes, the look she seeks looking at her, as sexy and beautiful. When a woman feels sexy, feels gorgeous, this is a pin-up! Women, through time have posed for pictures. The still portrait of their beauty is captured for the world to view. As all women have the pin-up girl within themselves, most do not share it with the world. Feeling THAT way, that way that gives them the confidence to show off to the public their own beauty that they possess and could offer. That feeling is usually tainted and, most times, never nurtured. To express and appreciate what you own as a woman comes from within. As we compare ourselves to other people, guidelines, and judgments we no longer possess that confidence and realization that we are sexy; hell. we are women!! As our society and media guide our lives, we also judge others and expect them to judge us. The many magazines we have read on how to apply makeup, how to eat, how to exercise; if these magazines just told you how to be yourself, what would they say? We live through the lives and advice of others, passing along the news and keeping it real and controversial our lives forget how to take care of ourselves as individuals without prejudice. Becoming your pin up girl: Understand you, take away the outside world and realize what you offer. You are a sexy, beautiful and a great person. You are the pin-up girl that gives inspiration to yourself so you may share it with the rest of us. Claim your radiance, concentrate on your attributes, silence your critical voices, and whisper this: My body is strong, vibrant, and healthy; I am a masterpiece in progress. Love flows through every cell; I love and honor my body unconditionally. With so many tips in articles and advice they seem to focus on how to change our looks, but you are already beautiful and a pin up girl, how you share it with the world is your choice and your power.

If your Doctor has ever diagnosed you with anything that ends in “itis” inflammation is involved. Inflammation is the number one reason for a doctor visit. The obvious is that you are inflamed somewhere and whether you are in pain or not, there is puffiness. Along with doctors care, adding some anti-inflammatory foods to your diet cannot hurt. The Helping Foods Kelp – #Kelp contains a complex carbohydrate that is a potent anti-inflammatory. Avocados – Avocados contain many different compounds that fight inflammation. This includes carotenoids, phytosterols, polyhydroxylated fatty alcohols, and omega-3 fatty acids that all work together in the anti-inflammatory process. Wild Alaskan Salmon – Wild Alaskan #salmon is one of the best sources of omega-3 fatty acids, which are heavy hitters in the fight against inflammation. Omega-3streat a wide range of inflammatory diseases, from heart disease to Alzheimer’s to autoimmune disorders. Other oily fish such as sardines, anchovies, and mackerel are also anti-inflammatory. Turmeric– The curcumin in #turmeric is a potent anti-inflammatory that is just as good if not better than over-the-counter anti-inflammatory. Olive Oil – Olive oil contains alpha-linolenic acid (ALA), a type of omega-3 that is a potent anti-inflammatory. Note that you shouldn’t cook with extra-virgin olive oil but should eat it cold, for example, tossed into salad dressings or drizzled over food after it’s been cooked. For cooking, use regular olive oil or other oils that can be heated to a high temperature, like coconut oil. #oiliveoil Ginger – #Ginger is not only a natural anti-inflammatory and pain reliever but it has also been shown to protect the stomach from the effects of NSAID pain relievers. Drinking ginger tea is an excellent way for people with arthritis. Many people with arthritis find that ginger tea is helpful for their arthritis symptoms. Garlic – #Garlic reduces inflammation and pain in the body thanks to the sulfur compounds it contains. Want to add a caption to this image? Click the Settings icon. Blueberries – A compound in blueberries called anthocyanin is responsible for its anti-inflammatory properties. Papaya – Papaya contains enzymes called papain and chymopapain that have been found to reduce inflammation in the body. Papaya also contains a wealth of vitamins, including C and E, that work against inflammatory processes. Introducing more of these foods will help you eat healthier and help your body heal. There are many causes of inflammation and by adding more nutritious foods, you have a better chance of recovery.

Vitamin D has been a prominent force in the supplement business for a while now. You may have read many articles or sales pitches on ensuring you get enough. Six essential factors that influence your Vitamin D levels: (according to Harvard Health) Where you live, the further away from the Equator, the less vitamin D–producing UVB light reaches the earth’s surface during the winter months. We are also covered with a lot of clothing, and the days are shorter, limiting our UVB exposure. Air quality. Vitamin D production is diminished by the UVB rays absorbed by the carbon particles in the air from burning fossil fuels, wood, and other materials. Use of sunscreen. Using sunscreen will help in preventing you from getting sunburn; doing so blocks UVB light. Skin color. The darker your skin, the more Melanin, which contends for UVB; dark-skinned people tend to require more UVB exposure than light-skinned people to generate the same amount of vitamin D. Weight. Again who knew that body fat grabs vitamin D, storing it away for a rainy day? We understand how our fat is a storage area. Age. Oh great, another factor you cannot control, we don’t get younger. Older people have lower levels of the substance in the skin that has UVB light being converted into the vitamin D precursor. So when we do manage to get the right amount of Vitamin D, We improve the health of: Bones and Teeth Heart and Circulatory System Nervous System Where to get your Vitamin D? Bonus! Your body makes vitamin D when sunlight hits the skin. You can also get vitamin D from your food or supplement. You are getting your Vitamin D from Foods: Salmon, Tuna, and Sardines. Vitamin D is added (fortified food) to Milk, Orange Juice, Margarine, and some breakfast cereals. Taking a supplement: There is still a debate on supplements, and you will find much back-and-forth advice on the amount, the real need, and even the real effects of a supplement. When adding a supplement, always talk to your doctor first. Taking a Vitamin D supplement may give you peace of mind. The amount of vitamin D recommended by the Institute of Medicine is 600 IU of vitamin D a day for everyone ages 1 to 70800 IU of vitamin D a day for those 71 and older. If you rarely get out in the sun or just are not too sure you are getting 600 to 800 IU of vitamin D per day, you might want to take a supplement that contains 400 to 1,000 IU; this is safe and inexpensive insurance. When you get too little Vitamin D you may experience: #Diarrhea #Insomnia Nervousness Muscle twitching Bone weakness When you get the right amount of Vitamin D: Better calcium absorption Better mood Helps with #hormones Stronger Immune system Lowers blood pressure Get your D, and have an awesome happy day! #health #wellness #vitamins #vitaminD #supplements #skincare #health #hormones #skincare #supplements #health #supplements #hormones #vitamins #wellness #skincare #vitamin

Having a list of herbs and spices in your kitchen is a great idea. I tape a handy reference inside a cupboard. It inspires me to try new herbs and spices in dishes. It also helps reduce fat, sugar, and other not-so-good additives to your meals by using herbs to flavor them instead. Beans (dried): cumin, cayenne, chili, parsley, pepper, sage, savory, thyme Beef: basil, bay, chili, cilantro, curry, cumin, garlic, marjoram, mustard, oregano, parsley, pepper, rosemary, sage, savory, tarragon, thyme Chicken: allspice, basil, bay, cinnamon, curry, dill, fennel, garlic, ginger lemongrass, mustard, paprika, rosemary, saffron, sage, savory, tarragon, thyme Eggs: basil, chervil, chili, chives, curry, dill, fennel, ginger, lemon peel, marjoram, oregano, paprika, parsley, pepper, sage, tarragon, thyme Fish: anise, basil, bay, cayenne, celery seed, chives, curry, dill fennel, garlic, ginger, lemon peel, mustard, oregano, parsley, rosemary, thyme, saffron, sage, savory, tarragon, marjoram Fruits: allspice, anise, cardamom, cinnamon, cloves, coriander, ginger, mint Lamb: basil, bay, cinnamon, coriander, cumin, curry, dill, garlic, marjoram, mint, mustard, oregano, parsley, rosemary, savory, tarragon, thyme Potatoes: basil, caraway, celery seed, chervil, chives, coriander, dill, marjoram, oregano, paprika, parsley, poppy seed, rosemary, tarragon, thyme Salad Dressings: basil, celery seed, chives, dill, fennel, garlic, horseradish, marjoram, mustard, oregano, paprika, parsley, pepper, rosemary, saffron, tarragon, thyme Soups: basil, bay, chervil, chili, chives, cumin, dill, fennel, garlic, marjoram, parsley, pepper, rosemary, sage, savory, thyme Time to get out and start a herb garden; fresh herbs make a difference in your meals!

Avocados are a great source of vitamins C, E, K, and B-6, riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. High in fiber and great for skin and hair health. Per serving: 1 poached egg, cooked to personal preference 1/2 avocado smashed 1 Slice whole grain toast Salt and pepper to taste Options: hot sauce, paprika, green onions or chives, everything bagel shaker

Macronutrients have been front-page news for a while now. Great advice can be found almost everywhere on eating less or more, losing weight by keeping track of carbs, eating more fat, and getting enough protein… What does it all mean? Let’s break down the Macronutrients into what they are and how they work within the body for a healthier you. Carbohydrates What are Carbohydrates? Carbohydrates are a diverse group of compounds produced mainly by plants: dietary fiber, starches, and simple sugars. Complex carbohydrates provide riboflavin, thiamine, niacin, folate, iron, protein, magnesium, and fiber. Grains, fruits, and vegetables are examples of Carbohydrates. Your diet should include 45-65% of carbohydrates daily for a balanced diet. Carbohydrates are our primary energy source, and our brain needs the glucose they provide. Glucose, also called “blood sugar,” is the most abundant carbohydrate in the body. The primary function of glucose is to provide energy to cells. What type of Carbohydrates to eat? Not all carbohydrates have the same effect on blood glucose levels. Some foods cause blood glucose levels to rise quickly and remain elevated, while others do not. The glycemic index is the rating system for the magnitude and duration of the rise in blood glucose. The reference is set at 100, reflecting a rapid and significant rise in blood glucose after consumption. Foods with glycemic indices significant than 70 (e.g., Bagels, are considered high GI foods. Using the GI food reference can help make healthier carbohydrate choices. Eating many high GI foods can harm your health by pushing the body to extremes. Foods with lower GI’s are associated with a lower risk of developing diseases. This is especially true for people who are overweight and sedentary. Eating mainly low GI carbohydrates that slowly filter glucose into your bloodstream keeps your energy levels balanced, allowing you to feel fuller for longer between meals. Other benefits of eating low GI foods include: helping in losing and managing weight, increasing the body’s sensitivity to insulin, improving diabetes management; reducing the risk of heart disease; improving blood cholesterol levels; prolonging physical endurance; and, and helping to refuel carbohydrate stores after exercise. The high end of GI – Fruit drinks, bagels, white bread, Sugar, White rice, Milk 2%, deli meats Generally high sugar and high-fat foods. (simple carbohydrates) The lower end of GI – Beans, Skim milk, Oat bran, almonds Protein Proteins perform four primary functions in the body: they serve as a structural material in muscle, tissue, organs, and blood; they serve as the component for enzymes, hormones, and other chemicals; they maintain and repair tissues; and they serve as an energy source. Nearly half of the protein in the body is in the muscle – the rest is present in organs. Protein is continually broken down and rebuilt. Food sources of high-quality protein include animal products such as meat, milk, and eggs. Other good sources are beans, grains, and nuts. The average protein intake in the U.S. is 75 grams per day, exceeding the recommended amount of 56 grams for men and 46 grams for women daily. High protein consumption is usually due to how the media portrays fitness and building muscle with high protein intakes. Recommended daily intake is 10 to 35% of calories from protein. Fat Fats, known as lipids, are required for every physiological system in the body. Lipids provide energy and transfer fat-soluble vitamins plus other healthy processes within the body. Although we associate fat with an unhealthy diet, getting enough of the right kind of fat is just as essential as cutting back on bad fats. Reducing meat, significantly red meat, can help reduce our fat intake. Being mindful of products that are high in saturated fat and have a high total fat count allows you to avoid increasing calories from fat. The recommended amount of calories per day from fat is 20 to 35%. Since almost all foods contain some fat, the average diet provides sufficient amounts of essential fat. Reducing trans fats, saturated fats, and cholesterol will help decrease fat intake without worrying about getting enough of the essentials.

This is one of my favorite treats, it is full of energy and gets rid of cravings. I banana (105 calories) Bananas are high in potassium and can help beat menopause fatigue. They can help lower high pressure and protect against heart disease. They can also help decrease bloat and fluid retention. 1 Tbsp Peanut Butter (105 calories) 4 grams of protein 2 Tbsp Quick Oats (45 calories) 1 gram of protein 2 Tbsp Dark Chocolate Chips (100 calories) 1 gram of protein Slice the banana into chunks. Sprinkle oats on the banana, put Peanut butter on top, and sprinkle Chocolate chips on. Microwave for 45 sec. Stir and serve. Half recipe if needed, very filling. This is great for any time of the day!

We have been making this shake/smoothie for a couple of months now. We also have been telling people about it and how it makes us feel better when we have it in the morning to start our day. The ingredients work together to help clean, boost and provide amazing health benefits. Half for one serving Blend 1 avocado 4 mint leaves 4 tsp Benefiber 2 cups (handfuls of baby spinach) 1 cup of romaine lettuce (about 4 leaves) 4 Tbsps of lemon juice 2 packets or tsps of stevia or xylitol 1 cup of ice cubes 2 cups of filtered water Provides 2 servings Avocado provides good fat. One avocado has about 4 grams of protein, more than any other fruit. Choose a heavy fruit. Leave unripen on counter for a few days and ripe avocados in fridge for four or five days. Spinach is a nutritional power house. With providing protection and so many benefits to the entire body process. Lemon Juice has antibacterial properties and cleanses the system and purify the blood. Mint is great for easing insomnia, upset stomachs and nervous tension. It aides in breaking down fat by stimulating bile flow. Romaine lettuce is a good source of fiber and provides Vitamin A plus calcium, iron, magnesium and more. As you can see this shake/smoothie provides the body amazing nutritional benefits and the bonus of cleansing. It is like getting rid of the bad and providing the good. The avocado will help keep you full longer, just long enough to get you to your morning healthy snack time. Try these shakes 3 or 4 times per week. Remember any change can throw your bodies habits off a bit. The recipe above is for 2 people as my husband and I share it in the morning.

Hot, sexy, steamy, erotic, romantic...are these the words you would use for your sex life? Wet, sweaty, hard, exotic...are these the words you would use for your sex life? Dark, cozy, normal, over.....are these the words that you would use for your sex life? Oh, the tales we could tell with just a few words. When looking into your bedroom, are things always changing, or exciting, or have they become more of a habit, a ritual, or a job? You may have heard this from yourself or friends, that life has got in the way of sexual interactions... too busy, too tired, on the road, a lot, stressed out, kids are always up, schedules don't match, and maybe a hundred more. Sex is a part of life, not an outside realm from it. Just like doing the dishes, watching TV, going to work, and having sex. Just hopefully more sexy and naked than the other things you do. If you are planning on starting a workout program. If you plan on spending more time with your spouse. If you plan on taking up a hobby to relieve stress. The answer is in front of you, don't just "make" time for sex. Whatever you want to call it...have sex, do sex, make sex, be sex, etc. It is a part of human nature, and it is healthy for you and good for you. Don't put it on the back burner of life anymore. So here is the point of this sex talk from above. Health benefits of sexual intercourse or activity: Sex relieves headaches. A lovemaking session can release the tension that restricts blood vessels in the brain. Sex can improve your cardiovascular health (love makes the heart stronger) Sex can improve your sleep (not during though) Sex provides the benefits of exercise. (Better than the gym with stinky sweaty people, unless that is what you are into) Sex helps ease pain (stimulation and orgasm leading to the release of corticosteroids and endorphins that increase our pain thresholds, no more excuses than I guess) Sex can improve mood and decrease depression. (Always a happy ending) Sex can relieve stress (reaching orgasm as the ultimate release) So, there is my little promotion on sex. It would be a nice world if there was no sexual frustration. Well, that is what I think, plus don't you think it is worth a shot to increase your health just by having more sex, what more can you ask for?

The personalized plan for improving health, fitness, and wellness should be set up for a lifetime. This plan is designed just for you and is very personal for success in achieving #goals. The following 10 steps are important for you to understand when making changes to your lifestyle and getting started on living healthier. Also, to keep up with living a healthier lifestyle. These are steps that will allow you to make better choices, identify your problem areas, and be more aware of personal changes that need to be addressed to be a healthier person. 1. . Know your numbers: How many pounds would you like to lose and how many Pounds you need to lose to achieve a healthy weight? How many days you are going to work out? How many calories your body needs to maintain your weight at your fitness level and how many calories your body needs to lose weight? These numbers are just numbers but give you an indication of where you are starting and what you want to achieve. 2. Take time to understand and know everything you eat. Everything that goes into your body has a consequence. Bad or good, it has some effect on your body. Your body’s need for food results in life; it should be respected as fuel for the body and mind. Be mindful of all food and what it does for you. If you respect food, it will do the same for you. When we mindlessly eat, we lose track of what our body is doing with the food. Food affects the body beyond taste and satisfying hunger. 3. Tracking progress, behaviors, intake, and output. It is not as complicated as we make it out to be. We make it more of an inconvenience than a practical source of information that is needed to help us make changes and understand our bodies. We have busy lives and it is sometimes difficult to recall what we eat, and how much exercise we get without making notes. 4. Listen and take to heart what your body tells you. If you take the time to develop the skill of listening to body cues, you will come to recognize when you are full, when you are hungry and when you are listening to outside noise instead. Noise comes from cravings, the word ‘can’t’, social scenes, busy lifestyles, and the media. Don’t wait for a doctor to mention weight loss, reduce stress, eat healthier, and exercise more. If they need to tell you chances are your body has already been trying to get the message across. 5. Have a grace period where you let your mind and #body develop and adapt to a new way of eating, working out, and a new way of thinking. It takes 21 days to form a habit. Give yourself time to unfreeze behaviors and refreeze behavior. Being too hard on yourself and expecting too much can lead to stress. 6.Make short-term goals and long-term #goals that reflect your individual needs and capabilities. Make realistic goals that fit into things you are not able to change. If you are bound by work hours and scheduling, work within those restrictions. Change the things you have power over, don’t try to change the things you are unable to change. 7. Eat enough food to provide proper energy for your body and the work it needs to do. A diet is all the food you eat. Eating the right #food is important but restrictions or going too far with denying food can be harmful. Yes, you want to lose weight or eat healthier, but your body needs energy all day. 8.Increase the intensity of your workout. Turn up the #metabolism with high-intensity workouts, resistance training, and cardio conditioning. You have to work within your capabilities, but you also want to increase those capabilities to increase your fitness level. Go outside your comfort level just enough to still be safe from injury but enough to push yourself. 9. Be creative and open-minded. Try things for yourself. Be adventurous with the type of workout and with the type of food. You have a lifetime to enjoy your health, and have fun developing new practices, a new mindset, and a new attitude. 10. Have a great attitude, Gain #Confidence. Provide Excellence. Being in control of your wellness is a challenge but also a responsibility