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How to Pack for a Weekend Getaway!

Who wants to be lugging around heavy luggage at the airport or train station? Nobody. To avoid this situation when you’re planning a weekend away — whether it’s just a staycation in your own town or you’re crossing country borders — pack light. But, what does that look like in reality? The key to packing for a shorter trip is to focus on the flexibility of what you’re bringing. Think about clothing, accessories, or bags and their ability to transition from day to night.

Getaway

Here are some tips for making the most of your next weekend getaway:

1. Versatile footwear

Ideally, you won’t bring more than just a couple of pairs of shoes to get you through your trip. For example, some slip-on sneakers are a great option that work for a variety of different activities. If you’re not the planning type, choosing one pair of shoes to bring helps eliminate decision fatigue so you can focus on having fun. Plus, it saves space in your bag.

2. Bags within bags

Plan out your outfits beforehand so you never have to spend time deciding on a look for the day. Then, once you’ve got your attire picked out, use a packing cube to compress everything down. Keep your outfits in a separate bag for each day.

3. Snacks for on-the-go

If you don’t want to overspend on airport food and make multiple stops for food, bring your own snacks! Larabars or GoMacro Bars offer a little sweetness and protein to keep you going strong.

4. Leather jacket

Always a little chilly? A leather jacket is a chic accompaniment to any outfit. Pair it with a white tee and loose jeans for a casual look. Or, dress up a going-out outfit with this devil-may-care layer. It’s perfect for either day or night.

So, what are you waiting for? Channel your own James Dean and live on the dark side. Even if it’s just for the weekend.

5. A weekender bag

As much as it’s tempting to rely on that ripped duffel bag once again, why not level up your weekender status with a nice bag that will actually last you through multiple trips? Herschel bags are the perfect bag for any length of travel. Not your style? Instead, opt for a Kate Spade bag or a simple travel backpack.

Weekender bag

6. Toiletries

It’s important to keep your toiletries minimal. Why? At the end of the day, if you forget a toothbrush or moisturizer – it’s not the end of the world. You can easily replace those through the hotel you stay at or a quick run to a pharmacy will also do the trick.

7. Portable charger

If you’re planning to be out of the hotel room or Airbnb all day, make sure to have a portable charger to save you from being without a phone during the day. Especially if you’re planning on going out at night and need a Lyft or Uber later, your phone is going to be important to have.

8. Copies of important papers

Even if you’re just going on a weekend, always get copies of all important documents. Passports, IDs, plane tickets, train tickets, event tickets – always have a backup copy, just in case. There are plenty of scanning apps like Genius Scan and ScanBot that make making digital copies very easy. Peace of mind, after all, is priceless.

9. Medicine

If you take a prescription medicine (or maybe just vitamin C gummies), don’t forget to bring those with you. An organized pill box prevents you from having to bring entire bottles of medicine with you on your trip.

10. Swimsuit

Of course, this depends on the season you’re traveling. But, you might want to bring a swimsuit regardless of when you travel in case your hotel has a heated pool.

11. Workout gear

If you’re the type that likes to stay fit on vacation or if you like to start your day off with a run, pack in some workout gear. Most athletic clothes can be easily packed away so you won’t have to worry about added weight or bulk. Even though it’s a vacation, you can still exercise if you need that pump to get you stoked for the rest of the day’s activities.

Takeaways

If you are packing for a weekend trip away, keep your luggage light and pare down to the holiday essentials. You don’t want to be bogged down by too much stuff to keep track of while you’re moving around and trying to explore a new place. Keep these tips in mind and you’ll be ready for an amazing getaway!

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Naz ♥

Benefits of CBD oil to Human Brain!

There’s been much hype over the positive effects of marijuana in the past few years and for good reason. Aside from being a relatively mild source of recreation, plenty of previous research point to the confounding benefits of the plant, specifically its chemical component called CBD or cannabidiol.

Essentially, cannabidiol is a compound found in cannabis that science has found to have significant potential in treating a shocking variety of ailments, including chronic pain, inflammation, seizures, psychosis, anxiety, and a lot of other neurological diseases.

Cannabis oil

Given that society is now slowly becoming more open to discussions on mental health, many are slowly retreating from the stigmatized associations with the drug and warming up to its potential as a promising source of relief—if not, cure to a wide array of anxiety disorders.

In the US alone, anxiety disorders affect 18.1 percent of the population or 40 million American adults. It’s also uncommon for someone diagnosed with anxiety disorder to be depressed. Additionally, around 44.7 million suffer from post-traumatic stress disorder (PTSD). These alarming figures prompt the search for substances like CBD and other therapies and medical interventions that can help ease the suffering of millions.

But before you consider CBD as the panacea to mental illness, it’s important to know just how exactly does this drug affects the body.

What Is CBD?

Primarily, cannabidiol, or CBD, is a type of cannabinoid, a class of diverse chemical compounds. These compounds exist naturally in the human body and in plants such as cannabis. When these cannabinoids bind with cannabinoid receptors present in the membrane of cells, they influence the workings of the cells directly or indirectly.

Various studies have probed into the effects of such indirect influence on the mechanisms of the cell and found the following effects.

CBD Helps Protect Neurons from Degenerating

In different laboratory-controlled settings, cannabidiol has shown the capacity to protect neurons, or your brain cells, from degeneration. Neural degeneration is one of the leading causes of dreaded illnesses such as dementia and Alzheimer’s disease. CBD does this by supporting normal cellular function and supporting your body’s natural immune response.

Additionally, it has also been shown to promote the repair of cells and help assist with healthy aging.

CBD Helps Relieve Pain

The analgesic effect of cannabidiol is perhaps one of the most talked about benefits of marijuana. A big part of this phenomenon can be attributed to the opioid crisis or the rapid increase in the use of prescription and nonprescription opioid drugs in the US in the past few decades.

Opioids have been widely used to treat chronic pain, but the vastly documented harmful effects of opioid use have urged many patients to seek nonaddictive alternatives. CBD filled this gap. Due to CBD oil showing great promise in the lab, patients on chronic pain medications are now asking their doctors about the possibility of acquiring it as pain medication. Unlike THC, cannabis’s psychoactive counterpart, CBD, does not cause a high.

CBD works by interacting with your immune system and brain receptors. When your brain receptors react with CBD, they form anti-inflammatory effects that reduce pain. The good thing about CBD oil is you that you can keep taking it but not build a tolerance for it. This solves the addiction problem that was the primary issue with opioids.

CBD Helps Prevent Tumors

Over the years, plenty of research efforts have been dedicated to the anticancer potential of THC and CBD. Today, cannabinoid treatments on human patients are in their early stages, but even in their initial phase, there has been a demonstrated significant success in both substances’ abilities to mitigate the growth and metastasis of cancer cells.

CBD, especially, has shown great promise in slowing down or even stopping the spreading of cancer cell while THC has been shown to aid the shrinking of existing tumors.

CBD Shows Potential for Treating Anxiety

Chemical interactions of CBD and the human brain have been proven to be productive for treating symptoms of anxiety. The neurological impact to patients with PTSD has also been explored, with positive results. Although much work is yet to be done to validate the initial outcomes, many people have started to seek marijuana, especially the pure CBD form, for their mental health issues.

Advice on Using CBD Oil

All these benefits show much promise to the many wonders of cannabidiol, but also consider the caveat. A lot of anecdotes and stories have been going around without substantial medical evidence to the claim. Here are some tips you can follow when considering CBD for you or your loved one.

● When looking for CBD information, be sure to target researches that focus on CBD oil alone instead of cannabis in general.

● Always investigate the source of information on CBD and if it is reliable.

● Buying CBD oil online can be risky. You are not always sure if what you’re getting is really pure.

● Ask your doctor first for this option.

CBD Oil and Workplace Considerations

Workplace policies may still not allow marijuana use among employees, especially if you live in states where marijuana is not yet legal. Fortunately, urine tests are not designed to detect CBD but rather THC, its psychoactive counterpart. Therefore, there is no need to worry. However, if you’d rather be safe than sorry, there are steps you can take to pass strict drug tests, including proven detox processes and synthetic urine options.

Final Word

CBD oil is a promising treatment option for a vast array of medical afflictions. But because the medical aspect of marijuana treatment in the US is still in its baby stage, it’s still best to question your options.

Risks are not fully eliminated, and there is always the doubt of authenticity when it comes to the source of this form of medication. So seek professional advice before anything else, and proceed with a probing mind when acquiring your own CBD substance.

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Naz ♥

對牙齒有害的食物!

除了保持良好的口腔衛生習慣,如經常刷牙,使用牙線和進行一年兩次的牙科檢查之外,飲食習慣對於口腔健康起著重要作用。牙齒像身體的其他部位一樣,同樣需要必要的維生素,礦物質和適當的口腔護理,以保持健康。為了獲得強壯亮白的牙齒,以下有些你需要避免或減少進食的食物和飲料:

1.硬糖
大多數糖果都含有糖粉,會粘在牙齒表面而引起牙菌斑細菌。這些化合物會產生酸,酸會侵食牙齒的保護塗層而引致蛀牙,有機會導致不適和感染。硬糖對此尤其有害,因為吃硬糖需要不斷咀嚼,這比起普通食物粘牙齒上的時間更長,會直接影響牙齒的健康。

2. 冰
大多數人都會因無聊或習慣而咀嚼冰。可是,咀嚼堅硬物質是另一種可能會損害牙釉質並使牙齒隨著時間的增長而變得對冷飲和熱飲更容易敏感。

3.酸性食物
過量攝入酸性食物,如柑橘類水果和果汁會較易產生酸;如果不用水及時沖洗,會腐蝕牙齒。即使是飲用凍檸水也可能對您的牙齒健康不利,因為檸檬酸會使您的牙齒變弱。此外,柑橘類水果和果汁也會刺激口腔而引致潰瘍。

4.某些咖啡和茶
咖啡和茶對健康有多種益處,但某些咖啡/茶的飲料含有額外添加的糖和糖漿,促使味道更有吸引力。這些添加劑會影響牙齒並使口腔乾燥,減少唾液的產生,最終導致口臭。

5.澱粉類零食
澱粉類零食包括薯片,餅乾和糕點,這些食物中含有不必要的澱粉,可能會夾在牙齒之間。具有粘性成分的食物特別難以僅用牙刷清潔,這會導致牙齒隨時間衰退。為避免這些食物的影響,最佳選擇是結合刷牙和牙線進行徹底清潔。

6.酒精
與某些茶和咖啡的影響相類似,酒精也可以抑制唾液的產生。這是口腔防止細菌粘附在牙齒上的自然保護方法。除了出現脫水徵狀,酒精可能會令人嘔吐,嘔吐物含有可以侵蝕牙齒琺瑯質的胃酸。

總結
日常飲食習慣在我們的整體健康中起著關鍵的作用,包括口腔健康。某些含有糖的食物會比其他食物停留在口腔的時間更久,因而產生酸並形成牙菌斑和引起口腔細菌。如果牙齒沒有得到適當的護理,這些酸會侵蝕並損害牙齒的外觀,使它們更容易受到感染和牙齦相關疾病等更嚴重的影響。

為了獲得健康的牙齒和牙齦,多攝取一些富含鈣質的食物,如綠葉蔬菜,乳製品,以及蘋果和黃瓜等鬆脆的食物,願大家可以永遠綻放健康美麗的笑容。

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5 Ways Your Life Will Improve When You Declutter!

Your life is sucking, and you don’t want to think about anything, well in that situation declutter can help you. Yes, if you want to come back to a normal routine, you need to declutter your home to make your life happy. Declutter means to remove items that are not useful anymore. Those items you never use and those have never used could be the things that you trip over.

Organisation

Clutter stops positive energy flow and creates exhaustion and unproductivity. So it’s necessary to declutter all that mess that stops you from feeling happy and healthy. So today in this article we’ll discuss the ways your life will improve when you declutter.

1. Get more time:

With decluttering, you not only get a clean house but enough time for yourself. Yes, it always looks like a time-taken task and effortful too, but after getting a clean house, you get to know how much time it can save for you. Just let us ask you one question, how many times in a day you try to find things you need like keys, etc.? A lot of time! That’s just because they got buried under clutter and unwanted things. Learn more about cleaning and organizational tips from the professionals to help you declutter your home. However, now from today on, try to declutter your home & get time, which you can invest in grocery shopping and many other productive tasks.

2. Get focused:

In a cluttered, full of junk house, you feel depressed and tense. You feel you’re unorganized and there is nothing to do in life. To get rid of such feelings, you need to declutter your surroundings and get more focused in life. Yes, decluttering can improve your life in a better way.

Mess, cluttered, papers, and unwanted things distract your focus and don’t let you think more positively. So why not to get all the mess out of your life?

3. Your sleep better:

By decluttering your home, you can feel more relaxed and when one gets relaxed, they can have a better sleep. A clean room gives you peace of mind, unlike cluttered and disorganized room which reflects your negative side of the mind. Just imagine the comfort of a peaceful spot you can get after decluttering your room.

4. Personal issues are addressed:

When you dig deep the clutter or mess present in your home, you’re likely to get rid of all the mess around your space and in your life. Yes, decluttering help you strong not only physically but mentally. Because cluttered home deteriorats the mental health of a person. You can remove everything from bad memories to broken dreams through deep cleaning. This gives you enough time to address your issues.

5. Room for personal growth:

Decluttering gives you an opportunity to get a room for your personal growth. With declutter, you not only remove physical items from your surroundings, but it also gives you space for personal growth. You can re-purpose the area after decluttering for a wholly new purpose. For instance, you can work on your hobby you’ve always wanted to follow up.

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Four Easy Exercises to Lower Blood Pressure!

Our blood pressure is responsible for delivering oxygen and nutrients to our tissues and organs by letting blood flow around our circulatory system. However, it’s vital that it remains in its normal reading, or else, health consequences may occur.

Particularly, high blood pressure has caused a number of heart attack and stroke cases in the U.S., with an estimate of 103 million adult patients, and the numbers continue to increase along with the aging population and the increasing life expectancy in the country.

While there are many ways to lower one’s blood pressure or to keep it in the normal levels, exercise plays an important role. Naturally, regular physical activity strengthens the heart, helping it to pump more blood without exerting too much effort, eventually leading to significantly lower blood pressure.

You are not expected to start signing up for marathons when we say exercise. There are many easy ways that you can begin within your journey to maintaining a normal blood pressure:

Running

1. Start small by walking.

One of the best exercises for individuals with hypertension is walking. It’s probably one of the easiest to achieve, too. Ideally, people with health conditions such as high blood pressure and heart disease should exercise for at least 2 and a half hours per week. Walking for at least 30 minutes a day and never skipping for more than two days should be enough to affect one’s blood pressure for the better.

2. Go for a swim.

Swimming is a great low-impact cardio exercise that can benefit people with hypertension, especially among senior patients. In fact, a study posted in The American Journal of Cardiology has proven that swimming can reduce systolic blood pressure by nine points in average among 60-year-old patients who went for a swim three or four times a week over 12 weeks.

Normally, a healthy individual’s blood pressure should be less than 120 mmHg of systolic pressure and less than 80 mmHg of diastolic pressure. Higher levels should suggest an elevated blood pressure, a high blood pressure, or a fatal hypertensive crisis.

3. Ride a bike.

If you are looking for an effective exercise that you can still enjoy, biking sounds like a great idea. A morning bike ride for about 30 to 35 minutes can already get your heart pumping and give your cardiovascular health a boost. Cycling also helps burn calories and increase muscle and bone strength without exerting too much pressure on the joints, making it also a great exercise for elderly people who suffer from arthritic joints. It’s a plus that it allows you to go outdoors and take a breath of fresh air.

4. Lift weights.

Weight training can be a tricky exercise for hypertensive patients, as it temporarily increases one’s blood pressure during the activity. However, weightlifting can have long-term benefits to an individual’s blood pressure levels, mainly reducing one’s overall cardiovascular risk.

Should you decide to include weight training in your regular exercise routine, it’s important to learn the proper form before performing the activity to reduce the risk of injury. Proper breathing is also one thing to consider, as holding one’s breath during exertion may spike blood pressure levels. Lifting lighter weights instead of heavier weights is also more advisable for people with hypertension, as the latter requires more strain and therefore greatly increases one’s blood pressure.

The most important tip to consider during exercise is to listen to your body. Overexertion can strain your heart and wind you up with an electrocardiogram through EKG lead wires. Stop any exercise right away if it makes you severely out of breath or lightheaded, or if any chest discomfort is present.

Better yet, check with your doctor before jumping into any exercise program as he or she knows best what’s best for you to consider.

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Holiday Makeup Essentials!

Will you be traveling sometimes soon to your much-deserved and needed holiday? Weekend getaways & 10 day holidays can’t go wrong when you are well equipped for them. If this time you want to look fabulous and beautiful when tanning in the sun, or even when getting off your flight, this article will help you achieve that! Here, we will list you the top 7 makeup items that should always be with you.

Top 7 Makeup Essential Items When On A Vacation

1. Skincare products

Your skin will love you if you take good care of it. Women of all ages should have some collagen-based products since these can help with the tiredness (that you may expect after traveling for so long), as well as with the glow level of your skin. A rich serum or your daily moisturizer will make such a huge improvement for your skin’s texture. Your pores won’t get clogged, and your foundation will stick so much better on cleansed skin.

Cream

2. Light Base

Heavy foundations are a big no-no since:

A) Why would you want to waste your time applying several coats and layers of something so heavy?

B) During the holidays, you should let your skin breathe as much as possible and you should let it rest.

If you want to feel good after traveling for 5-6 hours just have a good and lightweight BB cream, and some concealer. Don’t pack translucent powders, bronzers, or blushes since these can take away too much of your ‘getting ready’ time. Besides your BB cream and the concealer, you can also bring some liquid highlighter, these are great at giving you a rested and youthful look.

3. Setting Spray

Setting sprays became a huge hit in the last couple of years, while ten years ago no one was really into them. Nowadays a setting spray is a great choice if you want to give yourself long-lasting and sealed makeup. This spray contains a fine mist which is quite hydrating and you will only need 3 pumps of the bottle to enjoy your makeup for hours! You can also use this spray to restore back moisture whenever your skin starts feeling dry. Setting sprays can leave you with satin and radiant finish (which is great if your skin is dry), or you can have a mattifying finish (which is great if your skin is quite oily).

4. Lashes

Applying eyeshadows as well as false lashes can be so annoying and time-consuming when you are trying to enjoy your beauty sleep and your vacation. Also, if you are someone who likes to travel light, then there is no reason for you to bring your mascaras, glue-on lashes, lash tweezers, glue, or even eyeliner! Instead, how about you do lash extensions? These are a semi-permanent solution which can last for 3 weeks. Lash extensions are done at a salon by a certified esthetician and are applied one by one on top of your natural lashes. They are heat-proof, waterproof, and smudge-proof, meaning that you can enjoy your swimming and tanning carefree! The best part is that they can look really natural, or however you want them to look-all based on your preference.

Beach

5. Lipstick

Lipsticks are a must wherever you go and no matter the current weather season. Some women prefer liquid lipsticks, while others turn to mattes and satins. However, in this case, the best choice would be a lip balm, tinted lipstick, or even a lip gloss. Anything else might be too drying and uncomfortable for several hours, and don’t forget that your lips demand moisture. You can restore it by applying your lip balm every 3 hours and then on top apply your favorite creamy lipstick.

6. Eyebrows

Eyebrows can be such a hassle to do when you are on vacation. Every woman should, at least, pluck them before she arrives at her favorite spot. This will save you so much time and you will be a bit reckless once you get to your destination. Also, only bring a tinted brow gel with you since it can make such a difference for your natural brows. It is consistent out of tiny little fibers which will give you a noticeable fill, as well as a good hold throughout the day. Women who have naturally bushy brows won’t even need this as their go-to product. Also, if you’ve did microblading you will be set for the entire period as well.

7. Hydrating Mask

Last, but not least, don’t forget a good face mask. These can be a life-changing tool if your skin dries out on the road, or even if you experience a slight sunburn. You can simply apply it on top of your skin and enjoy for 15 minutes each night. A sheet mask will restore moisture & hydration and will calm down your skin. Also, you will get rid of any puffiness or redness around your eyes in less than 15 minutes! Make sure that your mask suits your skin type, and also make sure it has some aloe vera in it. This is great since it gives moisture and boosts your collagen production.

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The Most Popular Fermented Skin Care Products!

Fermenting ingredients isn’t a new concept. In fact, our ancestors have used this method as a means to preserve food and drinks when modern preservation techniques have yet to be introduced. By adding microorganisms into the product, it then releases a series of enzymes which breaks it down further for easier digestion.

Some of the most popular fermented ingredients that are still heavily consumed today include wine, yogurt, and various pickled vegetables and fruit. Today, modern innovations have taken the benefits of fermentation by applying its very principle into certain ingredients which can be readily used in skincare products like Memebox.

By adding probiotics and adjusting the fermentation process, these enzymes readily break down these ingredients into a component that can be easily absorbed by the skin without adding artificial ingredients. This makes fermented skin care products safer and more ideal for people with sensitive skin.

If you are looking to hydrate your skin as well as minimize signs of ageing, adding a fermented skin care product into your routine can add various benefits into your skin barrier and give you stunning results. Here are some other fermented skin care products to choose from:

1. Rice

Rice

Beauty products made from fermented rice water have just started to gain popularity although it has been considered a staple in various Asian beauty regimens for centuries. The reason why fermented rice water has gained popularity over the years is because many researchers noticed the soft and youthful looking hands of sake brewers and realized the amount of vitamins and amino acids these rice water derived from this process.

2. Green tea

Drinking green tea has been known to provide various health benefits. Some of which include improved better digestion, boosting brain cells, and lowering the chances of developing certain types of cancers. In skin care, cleansers that contain fermented green tea extract is considered a must-try for oily and acne-prone skin.

The reason for this is because fermented green tea extracts provide numerous skin care benefits like brightening and hydrating effects while removing certain impurities like sweat and dirt accumulated throughout the day. Additionally, green tea does not strip the skin of your natural oils so there is less chance of your skin producing more sebum than necessary.

3. Apple Cider Vinegar toner

Toners are an essential part of every skin care routine because it restores the normal pH levels of the skin, preventing it from becoming susceptible to dryness. When it comes to making your very own fermented toner, applying 1 part of Apple Cider Vinegar and 1 part filtered water into a bottle can be a great way to save money while also letting your skin enjoy its numerous benefits.

ACV is a simple byproduct of the fermentation of apples and has been known as a popular antiseptic and antibacterial solution for ages. Some of its benefits include restoring the natural pH of the skin, lightening sun spots, improving acne and acne scars, and removing excess oil and makeup that are difficult to remove.

4. Yogurt sheet masks

Yogurt is another fermented food source that provides the gut with good bacteria. It’s also loaded with calcium and is considered a great snack for those who are looking to improve their figures. As a skincare product, numerous sheet masks and DIY formulas containing yogurt are available due to the fact that it can improve the skin in numerous ways.

For dry skin, a weekly face mask of yogurt added with honey helps hydrate the skin while removing visible signs of ageing due to the lactic agent present in yogurt as well as the natural antibacterial properties of honey.

5. Red wine

Red wine

Aside from being a great partner for meals and a way to relax, using red wine as a skincare product can also help provide numerous anti-ageing benefits that help keep your skin looking young and healthy. While there have been numerous studies that show the benefits of consuming red wine, many experts also claim that using red wine as a DIY facial or topical solution restores our body’s collagen fibers which are responsible in keeping our skin firm.

Fermented skin care products provide numerous benefits because they are subjected to a special process that makes use of its natural ingredients. By limiting the amount of chemicals added, using these skin products help reduce the chance of developing dangerous side effects. While this may be true, people who are considering looking for certain items may still need to do a skin patch test or consult with their dermatologist just in case.

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Top 10 Things About the Importance of Nutrition for Muscle Growth!

Those with a keen interest in bodybuilding—fitness trainers, bodybuilders, diet specialists, and others — can confirm that nutrition contributes more than 50% to bodybuilding. You must have a superb nutrition program in place if you are to reap the benefits of gaining mass and strength from training. Here are some crucial things about the importance of nutrition for muscle growth that you should know:

Sexy body

• Focus on protein

You need to eat at least 1g of protein per pound of body weight every day. Proteins supply amino acids that act as the building blocks of muscle protein. It is advisable to get proteins from lean animal meats, like beef, turkey, chicken and fish, as well as from eggs and dairy, as these provide the body with all the essential amino acids that the body cannot make itself.

• Eat carbohydrates

Carbohydrates closely follow proteins in being vital for muscle growth. Carbs are stored in the muscles as glycogen. They ensure that the muscles maintain their size and they provide fuel during exercises. You should mostly consume slow-digesting carbs, such as oatmeal, whole grains, sweet potatoes, and fruits.

Do not leave fats out

Fat is a crucial component of your diet, since 20%-30% of your day’s calories should be from fat. Ensure 5%-10% of the fat calories are saturated, as higher fat diets are crucial for maintaining testosterone levels. Optimal testosterone levels are integral for gains in muscle mass and strength, and for keeping fat gain in check. Also, the levels of testosterone in the body can be improved by using meilleur testosterone injectable, which is readily available online from MusclesFax. Saturated fats sources include red meat, like steak, while you can get monounsaturated fats from avocados, olive oil, mixed nuts, and peanut butter. For the essential omega 3 fatty acids, sources include fatty fish, like salmon, as well as walnuts and flaxseed oil.

Caloric count

You need to consume 20 calories per pound of body weight daily to gain muscles. Also, ensure you maintain a positive caloric balance (take in more calories than you burn).

Eat frequently

Consume a meal packed with quality proteins and carbs every 2-3 hours to guarantee a stable supply of energy and amino acids to facilitate the development of muscle throughout the day, enabling you to increase mass and stay lean.

Make protein your workout partner

Athletes need to take 20g of protein in convenient shake form before and after working out. Protein shakes, though perceived as supplements, can be consumed at critical times throughout the day. Taken 30 minutes before a workout, protein shakes prepare the muscles for the approaching training and give the body a head start in the muscle recovery process.

Eat the right carbs at the right time

Eat slow-digesting carbs pre-workout (about 30 minutes earlier), and you will not only have a bit more energy and get less fatigued, but you will also torch more fat and encounter less hunger all day. Some good slow carbs include oatmeal, fruits, wholemeal bread, and others. For post workout, go for fast-digesting carbs, like white bread, a baked potato, or a sports drink, so as to spike insulin levels and thus drive the carbs you consume into muscle cells for storage as glycogen for later use. After a hard training, spiking insulin levels is crucial, but otherwise it should be kept under control.

Eat before bedtime

Prior to retiring to bed every night, it is important to eat slow-digesting proteins and healthy fats. This will provide a stable supply of amino acids to fuel the brain, hence reducing the body’s tendency to resort to using muscles for fuel. Some foods you can eat before going to bed include low-fat cottage cheese, mixed nuts, micellar casein protein shake, and peanut butter.

Going on a diet is a “NO-NO”

When working on developing lean mass or muscles, you should forget about dieting. In absence of calories, the body turns to body muscle tissue for energy, meaning you cannot build lean mass. Also, starvation mode triggers fat storage, thereby reversing your gains.

Use supplements to enhance bodybuilding

The essence of supplements is to complete your diet by providing some nutrients that may be missing from or insufficient in your food. Creatine is one of the great supplements for all levels of bodybuilders. Beta-hydroxyl-beta-methyl butyrate (HMB), which is a metabolite of leucine (the branched chain amino acid), is another vital supplement for bodybuilders. HMB averts muscle breakdown and encourages muscle development, especially in beginning trainees.

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Naz ♥

The Love of Your Life – Growing Closer with Your Special Someone!

Love is the most powerful emotion that a person can experience. It has the power to make us act irrationally to please the object of our affections, forgive mistakes and insults that we wouldn’t otherwise let slide so easily, and it makes us feel like life is worth living, no matter what else goes wrong.

But keeping a close relationship between two people over many years can be challenging, no matter how strong the bond of love is between you. Other obligations like work, our social circles, and yes, even our children (though we love them dearly), can all be factors that prevent you from staying close to your special someone.

If you’ve found that you and your partner have started to drift apart, or even if everything is just fine, but you’d like to grow even closer, here are some ideas to help you reconnect with your one and only.

Do Activities You Both Enjoy Together

Finding common ground is one of the first steps to developing a relationship, beginning well before you start dating or even before your first kiss. To keep the butterflies fluttering between you as time goes along, a great option is to get back to those activities you both enjoy that you can share together.

This doesn’t mean you have to get fancy and spend a ton of cash every week. You can do some simple activities, like watching a TV show, cooking, going for a walk, or taking your child to the park together.

The key is that you’re sharing an experience together. Even if your attention is mostly focused on what you’re doing, that’s okay: your partner knows that you’re doing it with them, and that shared experience will give you something to discuss after you’re finished, the memory of time spent in each other’s company, and will reaffirm that the love of your life will be there for you when you need them.

Go On a Date at Least Once a Week

Tying in with the first idea, if you want to grow closer to your lover, you need to make it a priority, and so do they. This means setting your obligations aside, and blocking off dedicated time to spend with each other.

When we first start dating, we turn into the best version of ourselves to both attract and please our partner, to give ourselves the best shot at winning the heart of our crush. We’re way more particular about hygiene, how our hair and makeup looks, and we always dress to impress. Our focus is completely on each other, and the romance is at its peak. As time goes on, and we get comfortable, we often stop putting in all that effort to look our best and act a certain way because, quite frankly, it’s just way too much work. This is normal for almost all couples, and it doesn’t have to kill your relationship. In fact, Julia, who runs a marriage counselling practice in Sydney has a great post on the transition from romance into true love.

Still, we like to feel like our partner has eyes only for us, and it makes us feel incredibly good to put on our little black dress, spend an hour on our hair, and pull out the expensive perfume, because when we look good, we know it. And so does our partner. Taking a date night will not only give you both a break from life’s other concerns, it will help you rekindle the romance that you felt way back, and remind both of you that the person you love is well worth the effort to look your best.

Start a Relationship Blog Together

Many couples are hesitant to discuss their relationship with others, even close and trusted friends. This is completely understandable. However, often we feel like the depression we experience, and the possible guilt or anger that comes with it, from our relationship woes is unique to us. This can make us feel isolated, alone and that there’s something wrong with us.

Connecting with other couples can be crucial to maintaining your own love life, because you can both see that you’re not alone in your struggle, and it’s 100% possible to improve your relationship. Sharing your stories and advice together will help other couples through their relationship concerns, and will almost certainly lead to some great advice for your own. You don’t have to treat your blog like a tabloid, spilling every dirty secret between you; you can be as open as you choose to be.

Write about topics like your relationship history, what drew you both to each other, challenges that you’ve faced and how you overcame them, and moments of triumph that you achieved together. To keep your blog interesting to you, and more appealing to your readers, share pictures from events that you’re discussing on your blog, or use free stock love photography to
illustrate more general topics like relationship advice.

Give Each Other Space

You’re probably thinking, “What?!? No! That’s dumb! We’re growing apart as it is!”, but hear me out. Often times, one thing that can lead to feelings of isolation, or a widening gap between couples is that one or both feels crowded. When we’re constantly bugging each other about the money in our bank account, whose turn it is to do the dishes, asking, “Why can’t we take a vacation right now?”, and other similar concerns, we can often make our partner feel like we’re crowding them, only coming to them with our problems, and that we don’t value their space.

After marriage, or even after if you’ve been dating a while, it’s easy to forget that you’re both individuals, and before you came into each other’s lives, you had your own way of doing things, with your own schedules. While we can and definitely should change our ways to help strengthen our relationships, the reality is that we’re still people; we need to be allowed to do certain things the way we want to do them, and when we choose. On the other hand, we also need to respect those boundaries for our partner as well.

If you and your partner don’t seem keen to interact as much anymore, or you sense there’s tension when you do talk, consider giving the other some space. Don’t get me wrong: if you sense a deeper issue is at play, you need to open up and discuss it with your partner first; as the old saying goes, “Bad news doesn’t improve with time.” But once you’ve had that discussion, if you or your partner feels crowded, give each other time to pursue your own interests. Go out with your friends, watch TV in different rooms, or split up when you go shopping. Your partner will appreciate that you respect their boundaries and feelings, and after some time to recharge, you’ll be the first person they want to reconnect with..

Crazy Little Thing Called Love

Relationships can be tricky from the beginning, and keeping a relationship going can be trickier still. You’re going to have bad times in your relationship, potentially so bad that you’re tempted to call it quits. This is normal, and you need to both accept and understand this because it will turn your relationship concerns from an insurmountable roadblock into a challenge that you can face and overcome together.

The important thing to remember is that you love your partner, and they love you, even if you don’t feel it as strongly as you both once did. Remember that you were both drawn to each other for a reason, and though we evolve and grow as time goes on, never forget that what was true then can still be true today. If you do, you will still face those same hardships, but you’ll be able to overcome them together.

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Naz ♥

Six Things Your Hairdresser Wished You Knew!

Hey guys,

Hairstyling is a skill, and when you walk into the salon, you should not expect your hairstylist to guess the hairstyle that you would like. There are a couple of things that your hairdresser wised you knew before you come for your appointment.

If you want the hairdresser to transform your hair into the style you want, you have to give him/her some directions. With the basic knowledge of what you want, your hairdresser can now bring his/her proficient skills. That said, this article will list down six things your hairdresser wished you knew.

1. Cut your hair

Trim hair

One of the things your stylist wished you knew is the importance of trimming your hair. Your hairdresser knows that dry, brittle, and damaged hair is not appealing, and it gives them a hard time when they are applying color because it doesn’t hold. Such kind of hair also has a hard time maintaining the desired texture. If you don’t know the tool that will work best for your hair, you can log on to hairclippersclub.com to get the most suitable clipper for your hair. By implementing this, your hairdresser will have an easier time styling your hair.

2. Understand that color jobs differ

Hair coloring

Another thing that your hairdresser wished you knew is that color jobs vary a lot. Here, your stylist would appreciate it if you exercised a lot of patience. After all, it is said that patience pays. If you want to have your hair colored, ensure to inform the salon about what you are expecting. You should do this when you are booking an appointment. Moreover, you need to know that some color jobs are more complicated than others, and they may take longer to complete. Make sure that what you booked for is what you are coming for because rescheduling a color job might be very tricky.

3. Bring as many pictures as you can

When you head to the salon, you have an idea of what style you would like. However, your hairdresser is not psychic to know the hairstyle you want. The best way for your hairdresser to have a clear understanding of the style you prefer is through pictures. Therefore, ensure to bring a lot of them. It is advisable to bring pictures that have different lightings, and they should show different angles. It could help your stylist to get very particular with the details.

4. You get what you pay for

Your hairdresser would like for you to know that when you walk into the salon, you are going to get quality services. You cannot compare the quality of service and products that are in a salon with those that you get off a supermarket shelf. You need to know that your hairstylist knows the products that work best for your hair. Supermarket products may have hidden ingredients that may end up damaging your hair. Therefore, it would be wise if you invested your time and money in a salon.

5. Be honest

As mentioned before, your stylist cannot guess what you want to be done to your hair. Therefore, it is vital for you to be honest with your hairdresser, especially about your hair’s history. It could help the stylist treat your hair in the most deserving way. Honesty doesn’t stop at that. You also have to talk to your stylist about your spending limit and ensure to confirm the upkeep costs. It could save you a whole lot of trouble. Furthermore, if you are not happy with your current hairstyle, talk to your hairdresser to change it.

6. Clean your hair

Before you check into your salon appointment, you have to ensure that you clean your hair. It is not advisable to come to the salon with hair that hasn’t been washed for weeks, waiting for your stylist to wash it. There is a high probability that your hairdresser will be grossed out by it. And if you want to color your hair, hair that has a lot of product could cause the color to appear unevenly.

Conclusion

Going to the salon is essential when you want your hair done professionally. However, before you check into your appointment, there are a couple of things that your hairdresser wished you knew. And the most important ones are mentioned above, and it would be great if you adhered to them.

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Naz ♥