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Best Exercises And Foods To Achieve Six Pack Abs

Believe it or not, the food groups you eat are just as important as your workout regimen. If the right foods are not ingested the process of achieving six-pack abs will not only take longer to accomplish, it will also take more in the form of maintenance in order to keep the aesthetic appearance the individual has established. Developing a stringent workout schedule in conjunction with the proper partaking of meals will streamline the process and make the individual healthier in the process. It may also be necessary to change dieting habits depending on where the individual is currently at with regards to their abdominal area.

Obviously, the best exercises for achieving those hard to get six-pack abs are going to be the ones that target the core group of abdominal muscles as well as the ones that trigger the oblique muscle groups, and such exercises can be further boosted with the help of a prowaist waist trainer as well. Exercises such as sit-ups and crunches as well as floor mat exercise regimens such as the bicycle, the vertical leg crunch, and the ball crunch exercise will also target the specific area of the core and oblique muscles of the abdomen and help shape and form the six-pack features that are desired. Exercise machine regimens may also be used, such as the Captain’s Chair, in order to firm and tone these areas and give a better definition to the abdominal region.

Riding a stationary bicycle will have some effect on the abdomen but not nearly as much as riding an actual bike through various altitudes in terrain will. Stationary rowing machines can also be a useful tool for working the abdominal muscles in conjunction with the legs to achieve success with six-pack abs. For rapid advancement into the category of rock hard abdominal muscles, the individual can perform basic sit-ups and crunches in abundance. The exerciser should keep in mind that the muscle groups will need time to heal and repair themselves after each exercise regimen so it comes highly recommended to develop a schedule for working on different parts of the body. The abdominal muscle groups should be allowed to rest and relax for a period of at least 48 hours between workouts. No more than three abdominal workout regimens per week with a day of rest in between will provide the best results in the shortest amount of time.

Food groups that will help the individual in training with their exercise regimen and assist with the development of six-pack abs are those that are high in protein. Professional weightlifters use protein supplements either in vitamin form or in protein-rich shakes and drinks. High protein diets provide the body the fuel they will need in order to convert energy into muscle mass and definition. On the flip side of that coin are the food groups that will hamper the advancement of achieving abdominal supremacy in musculature. Food groups that are high in carbohydrates will not provide the proper fuel supply for the body and will deposit fatty cells in the nice little storage compartments of the abdominal cavities making it harder to convert that energy into anything useful for the purpose at hand.

Ask any professional dietitian or weight loss expert and the one thing they will agree upon is that breakfast is an essential part of the daily diet. Eating a healthy breakfast prepares the body for daily duties, including the workout regimen. Several people skip this important meal and this is where the problems begin. The body doesn’t have the ability to produce energy on its own. The body becomes more lethargic and uncooperative when the time comes to exercise certain areas of it.

The fish food group is also essential in raising the metabolic rate for the individual as well as providing a protein-rich diet that will fuel the body for further exercise and workout. In addition to these benefits, fish will also help in regulating weight loss which is instrumental in achieving six-pack abs. If the abdominal region is severely out of shape then it may be necessary to incorporate weight loss food groups in order to notice any success.

Vegetables are also a healthy food group to add to the diet being established. Those that are the darker shades of green are often the best for a protein-rich diet. This food group is also a healthy addition to the weight loss schedule. Green beans, asparagus, broccoli, and spinach are all very high in protein and will assist in the development of a proper regimen for achieving the six-pack abs effect. Not everyone enjoys vegetables of a certain type so it will be important to supplement this portion of the diet as necessary in order to make sure the needs are substituted for effectively.

Fresh fruit is also a valuable food group to include in the daily diet plan for anyone engaging in a weight training exercise to develop abdominal muscles. Fruit replaces the body’s sugar naturally without needing to eat unhealthy foods or snacks which replace the sugar through artificial means which normally lead to weight gain rather than having any significant effect on the program being established. Fruit can be implemented into the diet for all meals during the day and makes a healthy snack for the middle of the day.

In addition to those methods, it is also important to drink at least 8 glasses of water a day, spaced periodically throughout the day or along with meals and snacks.

How To Calculate A Mortgage In Dublin – Check the tips!!

It is always a joyous occasion for an individual or family to buy a home. Among the most important decisions you can make in life is purchasing a home. There are however a list of things that may hinder the process of purchasing and turn the experience of your home-buying a nightmare. There are a number of things to remember when looking into taking a mortgage that may make the process go more smoothly and help alleviate stress. We will look at how to calculate a mortgage in Dublin. It gives thousands mortage brokers dublin and it is difficult to find the most suitable one.

One factor that is common to almost every type of mortgage is the choice between a mortgage with variable interest rate and the one with a fixed rate. As a potential buyer, you will need to have some specific requirements. Probably, you will need to have a very small deposit or even no deposit at all. You will also be needed to push your budget to the limit just to afford the mortgage.

I will give some data and tips that hopefully will offer you the information and tools needed to find the best mortgage broker. I will also help you on ways to work with them and minimize the risks as you get to the closing table.

If you want to know about the Parc Central Residences price, then the calculation of the mortgage rates is the good one. The hiring of the agents is necessary to have the benefits. The deposit of the money is with the skills to have the benefits.

The types available

There are two types of mortgages available in Dublin to residential borrowers, one being a high-ratio mortgage and the other is a conventional mortgage. There are two sub-types within the two types of mortgages, which are either open or closed mortgages.

Open mortgage

This opens an opportunity for you to pay down the whole or part of the mortgage at any time without any penalties associated. An open mortgage usually has a short term of between six months and one year. However the interest rates are higher compared to those for closed mortgages that have similar terms.

Closed mortgage

This expression originated in the 1980’s when the mortgage was literally ‘closed’. The client was contracted to the lender to make the payments for the term agreed; the client could not add other payments. With an exception of selling the client’s property, the client could also pay off the entire amount for any reason.

How to Shop for a Mortgage

Doing proper research eliminates most of the problems before they occur because you calculate mortgage in advance. As many people do, beside searching on the Internet and contacting the first few mortgage brokers you find, you may as well check the Real Estate Section on the local Sunday to get those with the best rate. You may also call some brokers from out of the Yellow Pages. Nevertheless these should be defined as the only ways to shop for a mortgage. Do enough research and take time to evaluate the broker you wish to work with. Don’t rush make a commitments with anyone until you have closely reviewed the Truth in Lending disclosures and Good Faith Estimate.

If you hopefully, the truth in lending statement and receive the Good Faith Estimate, it should be complete and have accurate dates and other information disclosed. Also, it should look professional.

What Is A Rechargeable Hookah Pen

Hookah Pen or E Hookah Pen may be a term that is mostly used to describe a Disposable Hookah Pen. Once the explosion in the popularity of electronic cigarettes, several hookah manufacturing firms have started producing hookah pens that mimic the style of their preferred hookah tobacco flavors. The term hookah pen will ask the variety of things within the vape world. For our functions, we have a tendency to outline a hookah pen as any of the E Hookah Pen or E Cigarettes on our website.

What is a Hookah Pen:-

The hookah pen is an e-cigarette (e hookah pen) for the avant-garde and presumably our youngsters. Just in case the e-cigarette has not caught your attention, it is long, skinny and mistily cigarette like. It uses battery operated component to vaporize a liquid that you just inhale. This is often new hookah pen flavors steam than smoke.

We all are familiar with the pseudonym of hookah called Shisha, a colloquial term that is used for meeting up at hookah bars to smoke some nice flavored cent to our heart’s content but hookah pen is a new age venture that would take time for people to get used to but it goes without saying that it is here to stay as the youth are quite fond of hookah and e-cigars do indicate the change of times.

You may notice that they need several names, like Water Vapor Hookah Pen, Hookah Vaporizer Pen, Hookah Pen Liquid, E Hookah Pen, and Electronic Hookah Pen. All things thought about, and these are all nicknames for a vaporizer. There ar more advanced hookah pens or vaporizers, except for discretion and simple use, look no additional than our wide selection of hookah pens.

Rechargeable Hookah Pen:-

Whether you refer to them as electronic hookah pen, hookah sticks or transportable e hookah pen (all terms that ask this comparatively new vaping sub-genre), huge choice of hookah pens is obtainable during an extensive selection of flavors and nicotine strengths.

The most common hookah pens can typically last between 150-400 puffs and are designed to be thrown away after they do not turn out visible vapor. They are cheap, convenient, and do not need ever changing batteries or adding hookah pen juice. Only purchase them, use them, so throw them away,

Hookah Pen Flavors:-

Hookah Pen Liquid (Hookah Pen Flavors) are thought to be some the simplest within the world. They are factory-made hookah pen juice all natural ingredients and quality is the highest priority. Hookah Pen Liquid are factory-made by one among the leading electronic liquid factories around the world and are thought-about by several as pioneers of vapor liquids and one among the highest producers in the world. Hookah expertise the distinction with the premium quality and style of smoke flavors.

Some of Hookah Pen Flavors (hookah pen liquid, hookah pen juice) Apple Bomb, Berry Brain Freeze, Granddaddy Purp, Paradise Punch, Strawberry Seduction, Watermelon Blast.

E Hookah Pen:-

Electronic Hookah Pen or E Hookah Pen – these battery-powered devices became favorites of a growing range of individuals. Additionally called e-hookah pens, e-cigs, or electronic cigarettes. These moveable hookah pens are obtainable from a wide selection of flavors. The e-liquid burned in e-hookah contains no hookah tobacco and no tar resins. That produces it a safer choice than the other form of tobacco smoking.

Hookah pens and e hookah pen are obtainable in an incredible way of flavors, sizes, and brands. Every pen has its specifications, hookah pen flavors, and lifespan. You will be able to compare each brand and flavor to seek out the simplest disposable hookah pen for you.

Two type of Hookah Pen:-

  • Disposable Hookah Pen:-

Disposable hookah pens are low maintenance, basically unbreakable and that they manufacture lots of vapor for being such compact devices. These are one piece unit that comes back preloaded with a such as flavor and nicotine quantity. They are smart for between 300-800 puffs (depending on brand).

After they run out, merely throw them away! We supply an enormous choice of disposable hookah pens, some of the more notable hookah pens are the created by well-known hookah brands (like Fantasia and Starbuzz) and that they are available their signature flavors! These are excellent thanks to getting a concept of hookah pen flavors that you simply like and vasoconstrictor levels that work for you while not finance in full e-liquid bottles or refillable devices.

  • Refillable Hookah Pen:-

Refillable Hookah pens, just like the Fantasia Refillable E-Hookah, supply plenty additional flexibility along with your vaping expertise. You have got to feature the e-liquid to the hookah pen manually. However, that affords you the chance to pick from an overplus of various flavors. All the refillable pens go along with a cartomizer (hookah pen flavors) that you just will fill with any flavor of e-liquid you wish. This helps simulate the hookah expertise as a result of you will be able to select your adventure and even experiment with flavor mixes.

The hookah pen liquid have non-nicotine choices as well. The cartomizers for those do need to get replaced as they burn out (approximately each 30 days). The fast line of e-hookah pen and e-cigarette mods and choices are ever-growing, therefore feel free to see our extensive electronic vaping section and detect whatever fits your needs.

Can You Make A Living Flipping Houses – Know the essentials!!

Flipping houses is becoming big business in the world of real estate investing. Unfortunately all kinds of ‘fins’ is needed to make the world and any of them are not as thorough as others. If you are going to get into the business of moving a flip houses and want to make a living, and build a good reputation for producing quality results that need to see a couple of details of the whole process. One-North Eden will provide simple procedure for the dealing in the property. The buying and selling of the houses at reasonable rates is possible for the customers. The flip house services are available to meet the desired results. The results are according to the requirement. 

1) Do what must be done. Do not cut corners and create situations that will purchase the family home in personal or financial risk. Want to create a safe home for the family or the person who ultimately makes the purchase. No achieve this by taking shortcuts and using shoddy workmanship.

2) Avoid spending money need not be spent. By this I mean not spend money creating more work. Many people do this with the decision to deal with the additions, tear the walls, or change floor plans. Such changes are best left to the buyer unless they significantly improve the selling price can be at home. Otherwise, spend most of their money in kitchens and bathrooms where they are best known for bringing greater benefits.

3) If it is not broke, do not fix it. There is much wisdom in this old saying. There is no reason to go and fix something that needs to be fixed unless doing so will improve the value of the home to their buyers.

4) Always work within a budget. Most people set a budget when planning to sell homes, but few manage to work within that budget. This is the difference in making profits that anticipates and putting the whole project at risk.

5) Building a house that the buyer will want to live in the house will not want to live in Never flip a house or designing a tug according to your tastes .; is a recipe for disaster in more than one sense. First, it is unlikely that buyers can afford. Second, it prepares you for offended if a potential buyer rejects any details. Third, is often raised the price to find the property in order to cover the increased cost of decoration and design according to your taste. Finally, often leads to unnecessary costs, which contradicts the purpose of a quick jerk type of project

6) Time is money. Remember that in all things. The longer it takes to make the cover more money it will cost and the less money you will make. Plan small changes that have a big impact and can be done quickly to get the most out of your flip

7) Never attempt a flip champagne unless you have a budget to back champagne. Like flipping over the market is an unwise move is equally unwise to flip a property below its target market as well. Do not try to flip a house in an upscale neighborhood if you can not handle the luxury building materials and appliances that will be needed to make it a success.

Discount Social Media Marketing Which Tactic Would Be The Best For Your Business Smm Or Seo

SEO (SEO) involves building your website accessible to find engine crawlers, that may assist in indexing it and eventual rating. SOCIAL MEDIA (SMM) in turn helps your site to obtain advertised on social press websites for grabbing networking eyeballs and steadily increasing traffic. As you may have guessed, both the types of marketing are necessary for your website. But state you are on a spending budget which cannot involve both collectively, or you are bound by period constraints, then which should you pick to get the very best results at substantial pace and an acceptable economy?

SEO involves writing unique and relevant content regularly on your site ideally, sprinkling targeted keywords in it effectively, analyzing web sites of your competition, one-upping them, and writing articles for other weblogs and websites for getting back links. The good thing about SEO is that you can also link the other social media platforms that your business uses in reaching to the market. As a matter of fact, you can get ganhar dinheiro Instagram and other channels. 

In layman’s terms, you simply make an effort to convert loiterers in your website to purchasers through sales-oriented content, have a look at how the additional websites in your market are scoring therefore well, copy their technique and add something even more to create your website stick out, and help them out as well to ensure that you can gain recommendations and eventual customers. But it isn’t as easy since it seems. You have to keep additional tabs on the marketplace trend and the most recent improvements brewed by the search engines. The costs of getting all this done by professionals might be quite high, but the profits you shall reap will a lot more than hide for your investment a couple of years later.

SEM involves posting your web business together with your online friends simply, and looking forward to them to share it in turn. This sharing shall result in more traffic to your site and may even lead to more conversions. That is definitely because it is suggested by close friends and such close suggestions work generally. Such shares, likes and +1s will help you in your SEO attempts even. But it can be a bit tricky. You must have enthusiastic friends who’ll share your efforts regularly, and their friends subsequently have to be interested plenty of to talk about again. So if you don’t boast of a good product plus some arresting content really, you shall find it difficult to get noticed.

Any social network at this brief moment is an enormous marketing prospect. Many established and wannabe entrepreneurs have just begun to understand the social media benefits alike. You will most definitely gain tapping the immense potential of the ever-growing market actively. Who knows, your website may go viral!

SEO should not though be overlooked. Most potential internet surfers have a tendency to trust the organic search engine more than any advertisement or suggestion, even though they could not understand the algorithms and workings of the various search engines. This trust will without doubt end up being beneficial highly, but it does take time to get that trust. You can’t be prepared to be outlined among the very best ones immediately after developing your site. In conditions of the right time span and the income involved, SMM pips SEO by a notch positively.

5 Amazing Health Benefits Of Walking

As you know the benefits of walking are just endless. Walking is often overlooked in the world of fitness and exercise. In my opinion walking is the most natural form of human expression and exercise. We weren’t meant to run 26 miles, let’s face it. But exercise has many health benefits and some of these benefits you cannot get with every exercise.

Being bipedal means we propel ourselves using two legs and two feet. To keep healthy it is suggested to engage in moderate exercise for 30 minutes daily.

Walking briskly for 30 minutes will keep you healthy and give you all the benefits of walking.

It’s a good thing that walking is integrated so deeply in our daily lives. Walking can prevent the onset of breast cancer and osteoporosis, can improve your body functions overall, help with depression and build endurance.

When you walk at least 20 minutes a day the rate of bone loss from your legs slows. Walking is extremely good for your bones and studies have shown that to prolong the onset of osteoporosis you need to walk at least 20 minutes a day, but 30 is preferred. Some people like to take a pedometer and count 1 0,000 steps per day.

The risk of cancer, especially breast and colon cancer, is decreased by about 20% in those who walk at least 20 minutes a day. And studies have shown that people who already have cancer can reduce the risk of death by up to 20% if they walk daily, preferably 30 minutes but 20 minutes is sufficient.

Another benefit of walking is that your body strengthens and you build up endurance. Have you ever noticed that if you go running you may tire out after 20 minutes, but if you go walking you could walk for 6 or even 8 hours strait? Walking takes less energy and strength but slowly builds the strength in your leg muscles increasing your endurance, this is something that you cannot do with running.

Your body can maintain this less strenuous level of exercise for long periods of time keeping your heart slightly elevated. When keeping your heart working harder for longer periods of time while walking not only do you build endurance but you strengthen your heart.

When you walk you are constantly using your muscles and joints throughout your entire body improving your overall body function. You also strengthen your calfs, quadriceps, hamstrings and hips by walking. This keeps your body flexible and can even help prevent physical disabilities from developing as you age.

Walking is also great for your mental health by reducing depression. If you ever feel the blues take a short walk and you will notice that the world around you gets brighter.

Walking improves your mood and happiness levels by releases serotonin, a hormone in the brain that make you feel happy. Any exercise will release these endorphins that make you feel good and happy. Even after you stop exercising and walking the brain will continue to produce serotonin for a number of hours. The effects of serotonin can last for the entire day to up to a week after exercising.

One of the best goals that you can make for yourself is to walk for at least 20 to 30 minutes a day. You will be improving your flexibility and keeping your joints working well, prolong the onset of osteoporosis, lower the chance of death from cancer, increase your endurance and strengthen your heart. Walking can do more than just these benefits. Other benefits of walking include losing weight, reducing cholesterol and blood pressure.

As we can see the benefits of walking are immense. Along with a good cardiovascular and aerobic exercise like walking it’s just as important to include a muscle building exercise into your fitness and health program. To truly be fit, you should be doing some sort of yoga or stretching, something like walking, running, swimming or any sporting activity along with the right muscle building program.

One of the great programs is called Turbulence Training which you can do at home with no weights and it uses only your own body weight. It’s quite amazing. Along with the amazing benefits of walking you should consider adding some lean muscle mass to your physique.

The Best Weight Loss And Exercise Apps For Mobile Phones

Do you have a smart phone? Everyone wants to lose weight and be healthy. Stay fit with these 5 of the best weight loss and exercise apps for mobile phones.

Endomondo is one of the best fitness apps which allows you to keep track of, and improve on, your personal fitness, essentially becoming your own personal trainer! The app allows you to track your exercise routines on your mobile phone and is particularly great for running or cycling. Simply press ‘Start’ and the app will automatically time your run, calculate the distance using your smartphone’s GPS and work out your pace per mile or kilometre.

After completing a workout, you can review your session by analysing your speed, pace and calories burnt, at the same time as viewing the route that you took on a map. By upgrading to the Endomondo Premium, you can even see altitude graphs to pit your performance against any uphill slogs you had to compete against, as well as keeping an eye on your heart rate, enacting a step counter and recording interval training sessions!

The app is available on both Android and Apple iOS devices and is free of charge; becoming a Premium member costs £1.90/month or £13/year.

My Fitness Pal Calorie Counter is an app, as you might have guessed, aimed at helping you lose weight by encouraging you to make wise decisions when it comes to your nutrition.

With the largest database of foods, My Fitness Pal Calorie Counter allows you to use your phone’s barcode scanner capabilities to explore the nutritional values of any product you set your eyes on, calculating calories, fat, protein, carbohydrates, sugar and fibre. Using the app, you can work out exactly how many calories or grams of fat are in any meal, and you can even create your own healthy recipes without having to manually input each ingredient into a food-calculator, like other apps.

My Fitness Pal Calorie Counter even encourages you to keep fit by suggesting routines from over 350 exercises, which you can keep track of and improve on as time goes on.

The app is free for both Android devices and iPhones and can be found in the Google Play Store and Apple app store.

Fitocracy is in fact a mobile phone game, aimed at making losing weight and getting fit fun. The app essentially turns activities into challenges, where you can gain points- and we all know what points mean..!

By setting personal goals, you can earn badges and compete against other Fitocracy users. By becoming a Fitocracy Hero, you can select one other player to have a one on one dual!

The app also lets you track all of your everyday activities, whether it’s walking up the stairs, running for the train, or exercise workouts, which can give a clear indication of your improvement over time.

The app is free for all Android and iOS users, though upgrading to become a Fitocracy Hero costs £3.20/month or £32/year.

Noom is essentially your very own personal fitness coach, always active at the touch of a button. Rather than solely focusing on weight-loss, the app helps bring about positive lifestyle changes which will contribute to your overall health and well-being.

Noom will provide you with a personalized weight-loss plan, as well as sending you interesting health-related articles and challenges which can motivate you in times of need. Like most fitness and weight-loss apps, Noom lets you log your exercise and daily food intake in one simple step.

And above all else, the app is free for all iPhone and Android mobile phones.

You Are Your Own Gym!

You Are Your Own Gym, as the name denotes, allows you to get fit and workout without the need of a gym membership or even a pair of trainers! How often is it pouring with rain outside just as you’re about to embark outside for a run? This app means you can get fit without so much as stepping out of your front door.

You Are Your Own Gym has a bank of over 200 exercises which can help tone up and get those killer abs in no time. With video tutorials for each and every exercise, as well as tips and guides, the app can help you work up your fitness without spending a penny after the initial download.

Like the rest of these great fitness and weight-loss apps, You Are Your Own Gym is available download from both the Google Play Store for Androids, at a cost of £1.25, and Apple’s app store for iPads and iPhones for £1.99.

What People Are Saying About Their Fitness Training Plans

At the beginning of April I asked people about their fitness plans. I asked “What are some simple parts of your fitness plan that make a big difference?” and I asked for fitness tips. I received some insightful replies! Let’s talk about the answers I got. Please comment and leave your own tips, we may add them to this article or use them in the future. Your tips could really help somebody else reach their fitness goals!

Louis is far from alone. I would venture to say that more people who have good health intentions do not have plans, than those who do have plans. If I’m correct, maybe that is why more people are not hitting their goals, than those who are? I’m just speculating. It is a pretty difficult task to hit a goal that you don’t have. Maybe you think you have a goal, but have no plan to reach it. That is called a fantasy, my friend. Even if your fitness training plan is “take a 5 minute walk twice per day” that is much, much better than nothing!

Gail, I will call you “genius Gail” because you touched a subject that many people fail to touch. That is: variety.

Some people can eat the same cereal every morning for 24 years straight. Other people, like myself, enjoy variety at times. Variety will keep things interesting, exciting, and fresh. There is nothing wrong with doing the same thing over and over again when it gets results, but switching up the “when”, “where”, “with who”, and “how” can add freshness and excitement to your tasks. If you jog around a local park 3 times per week, try jogging around the nearest lake sometime, or hit some jogging trails. Switching things up can be especially helpful when you are feeling burnt out or unmotivated.

Our bodies are not designed to go “non-stop”. Maybe you think you’re cool for working out 40 hours per week, working your day job 40 hours per week, and only getting about 12 hours of sleep per week. That is not cool. It’s uncool because your hurting yourself and those around you. You will likely burn out without getting significant rest. Not to mention, if your muscles have no time to recover (rebuild themselves) you may be getting worse results than if you would take the time to rest. Since God has designed our bodies to need sleep and rest, the question is how much rest do I need? As far as sleep goes, 7-8 hours every night for adults is a common recommendation. As far as muscle rest between work outs, 24-48 hours is recommended by livestrong.com. Get some rest!

Do you want to participate?

I’ll be compiling a list of possible fitness plans, designed for those who are searching for a fitness plan to follow. I would love to incorporate your testimonies and tips in creating this extensive article. Guess how many possible fitness plans there are? My guess is around 8 trillion. So, we want to compile a small fraction of those and make them available for people to choose from.

Why Dairy Products Are Good For You

Dairy is such an important food group, but lately, with extreme diets and the over-dramatization of food allergies and intolerances – dairy products seem to have, unfairly, been given a bad name.

We all need a balanced diet in order to keep our bodies healthy; no one should remove major food groups from their diet, unless of course advised to do so by a medical professional, as doing so could mean that you’re lacking in vital vitamins and minerals.

How much dairy should I eat?

As with most things in life, moderation and balance is key! Not having any dairy at all could damage your body, whereas having too much could also have the same result.

According to nutritional guidelines, we should all be aiming for approximately two to three portions of dairy every day.

So, one portion could be a small pot of yogurt, a small ‘matchbox’ piece of cheese, or a 200ml glass of milk.

Extreme low-fat diets might be the reason why some people don’t have enough dairy in their diet, as the food group is often seen as being too high in fat. However, by choosing low-fat versions you can still enjoy your favourite dairy foods without the guilt!

Fat free milk can still offer you the same amount of calcium as whole milk, plain yoghurt or low-fat frozen yoghurt and low-fat versions of cheese are all great ways of avoiding the fat while still maintaining a healthy amount of dairy.

What are the benefits of dairy?

Where do we even start? Firstly, most dairy products are very rich in calcium and protein. Calcium is of course needed by the body to build strong and healthy bones and teeth, and protein is a building block of the body, helping the body to repair and build itself.

Depending on the type of dairy consumed, other key nutrients that come form this food source includes: magnesium, folate and vitamins A, D, E, B1, B2, B6, and B12.

Other known benefits of having a diet rich in dairy, is that it helps blood to clot and reduces the risk of high blood pressure, heart disease, stroke and some cancers, such as colon and breast.

There are so many yummy (and healthy) ways of including dairy in any meal or snack. You could have:

  • Scrambled eggs with milk
  • A cheese omelette
  • A smoothie made with milk and yoghurt
  • Hot chocolate made with low-fat milk
  • Low-fat cheese and crackers
  • Cottage cheese mixed with pineapple or on a jacket potato
  • Low-fat Greek yoghurt mixed with fruit
  • A vegetable pasta dish with either creame fraiche or a soft cheese mixed in with a bit of milk to make a sauce.

Running For Beginners

Have you ever intended on starting an exercise routine but didn’t follow through?

Running is one of the most convenient workout options you’ll find, no gym membership required. Running is also one of the best exercises for your cardiovascular system. Running burns a lot of calories, makes your heart healthier, increases bone density, and clears your mind as you release endorphins. Here’s what you’ll need to do to get started:

Shoes Stable, supportive shoes are key when it comes to running. Don’t settle for any old tennis shoes. Quality shoes will help support your arch and absorb the shock to your joints as you pound the pavement. This will reduce the risk of injury as you begin your regimen. Running shoes are everywhere, but it’s a good idea to shop for them at a sporting good store or a running specialty store in your area. Ordering shoes online is also an option, but you want to try them on and walk around in them beforehand, so it is still smart to visit a store. Plan on spending between $70-$100.

Clothes Try to wear lightweight materials that are wind and sweat proof. Avoid cotton because it will absorb your sweat and get soggy. Whether it is shorts or shirts, go for quality and comfort. Running clothes can be expensive. You can lean towards brand names but you can also go to the local Target for their exercise line.

Goals Pick your trail (or your treadmill). If you’re outside, aim for dirt or asphalt rather than concrete, which is harsher on your body. Be sure to wear reflective clothing when running at night and run towards traffic. Begin by running and walking intermittently. Be reasonable and start slow. Each week, increase the amount of time you run and decrease the amount of time you walk. Use the “Talk” rule; as long as you can hold a conversation at your pace, you’re good to go! Otherwise, slow down, take it easy and make sure you can breathe. Initially, focus on time not intensity. Once you can run for 30 minutes straight and feel good about it, then increase the intensity.

Side stitches, also known as cramps, are fairly common when you take up running. If you get a side stitch while running, walk while holding your hands up in the air and take deep breathes. Applying direct pressure can help as well.

Avoid getting stitches or cramps by:

1) Waiting two to four hours to eat a large meal before running

2) Strengthening your stomach muscles. Your abdominals assist with keeping your body in proper position while running. Do sit-ups to strengthen your lower back and abs.

Shin splints are another painful result of running as you are starting out or increasing the intensity of your regimen. A way to avoid them is to consistently train in another activity such as swimming or biking. If the problem persists, you may need more supportive shoes. Also, make sure you stretch after you run and treat them with RICE: rest, ice, compression, elevation.