Strong Body, Strong Bones – Five Steps to Preventing Osteoporosis

No matter what your age is, you need to tackle the matter of preventing any harm to your bones now rather than later! Osteoporosis is a condition you have most surely heard about and you do not even like its name. Wait for it, what it actually is will make you start your fight to keep bones as healthy as possible immediately.

As you grow older the inapt ability your body has to recover your bones gradually becomes weaker and weaker and as the time goes by your bones begin to lose their density. From the age of 35 you are likely to experience the first symptom – a fracture after a relatively mild trauma, like falling from a higher surface to the ground.

So what is it that you can do now rather than wait for the first sign to invest into a painless future?

1. Exercise on a regular basis

As you grow older your body is not as flexible as it used to be and you have to do a bit of work out not only to stay feet but care about your health, and prevent conditions such as osteoporosis too. Everyone aged more than 19 should introduce a work routine into their daily lives. What you need is 150 minutes of aerobics exercises per week, and a lot of workouts related to your posture. The key to successfully fighting against this condition is to go for weight-bearing and resistance workouts. Some of the weight-bearing ones you can opt for are walking, dancing, stair climbing – the ones you can or already do every day. Try to walk at least 5 miles per week. It is easy to do! Get off at an earlier bus stop and enjoy a walk that will help your bones and mind to relax. When it comes to resistance exercises, if you do not like gyms you can do them at your home. You should do this kind of exercise three times a week to successfully prevent the first signs of osteoporosis.

2. Healthy eating

A healthy balanced diet is the pre-requisite for having a healthy lifestyle but it is specifically important for fighting against conditions such as osteoporosis. You need to think in the terms of placing food rich in Vitamin D as your priority on the grocery shopping list. Our skin absorbs Vitamin D from the sun, and those living in areas where there is insufficient sunlight must think ahead of the time and embark on preventing osteoporosis as soon as possible. If you spend a little time outside you are bound to have low levels of Vitamin D and you will need to go for healthy groceries: tuna, salmon, yoghurt and mushrooms.

osteoporosis 2

3. Calcium intake

What your bones lack in order to be strong is calcium so you need to look for means how to take in the sufficient amount of it per day, which is 700 mg for adults. Your body is in dire need of this mineral as it helps it work normally. The density of bones is directly related to the amount of calcium there is. To get the right amount of this mineral in your body, you can buy calcium supplements and/or eat a lot of leafy greens. Whatever you choose, do it as sooner as you can.

4. Give up on alcohol

Having a one too many never seemed like a much of a problem when you were younger but apart from having more severe hangovers, your body is trying to send you an alarm signal that it suffers and your bones will suffer even more if you do not limit alcohol intake. Alcohol has a bad effect on calcium because it interferes with the absorption and heavy drinking affects your liver so it can have issues regarding calcium, too. Limit the amount of alcohol you drink or quit completely in order to grow old with healthy bones.

osteoporosis 3

5. Good-bye smoking

Smoking is good for nothing. It creates a large amount of free radicals which attack your body’s defence. Those kill the cells intended to make and keep bones safe. Everyone is aware of the hardships you will face once you decide to quit smoking, but your bones and life are at stake, so is there a better reason to stop it right now?

Osteoporosis is a condition that develops gradually over the years so if you want to be safe in the old age, you need to do everything to prevent it, starting from now on! Forget about alcohol and smoking, exercise regularly, have a healthy diet with lots of calcium and Vitamin D and enjoy the sunlight.

Continue Reading

9 Tips to Save Time in the Morning

Are you always running late for work? Try these simple tips to save time in the morning…

1. Shower (or take a bath) at night, instead of in the morning

This way you’ll sleep like a baby and save precious morning time.
OR, If you must shower in the morning, use a 2in1 cleansing conditioner (Like Loreal EverCreme), also, you can speed dry your hair by wrapping it in a micro-fibre hair towel for 10-15 mins while you do other stuff… this cuts blow drying time in half 🙂

Time saved : 10 mins

2. Shave at night

Apart from the time it takes, shaving also irritates your skin sometimes… If you do it at night, your skin will be normal by the morning, and to save even more time, use an epilator!

Time saved : 10 mins

3. Prepare your work bag at night

You won’t have to pick out 10 different things (and forget some) for your bag in the morning if you already have it packed and ready to go!

Time saved : 5 mins

4. Pick out your clothes at night

Gather all the clothes, shoes and accessories that you’re going to wear and keep them in one place every night. You could also try putting together the whole week’s clothes on a sunday.

Time saved: 5 mins

5. Pre-Make your lunch

Prepare and pack your lunch the night before, then freeze or refrigerate it.

Time saved: 10 mins

6. Have a quick breakfast

Save the time consuming, lavish breakfast recipes for weekends and go for a quick and easy breakfast…or simply eat leftovers…or grab some fruit. You could try pre-making breakfast too! Check out this Freezable Breakfast Burrito Recipe

Time saved: 5 mins

7. Use Cleansing wipes

Instead of washing your face (which you already did at night) use cleansing wipes to freshen up.

Time saved: 5 mins

8. Make smart makeup choices

Cut unnecessary beauty items from your morning routine and use products that multi-task.
Skip the eye cream and toner.
Use a pencil instead of a liquid eyeliner.
Use a 2-4 eyeshadow palette so you don’t have to pick out shades yourself.
Eyeshadow sticks work well too… just swipe and go.
Use an all in one BB cream instead of seperate concealer, foundation and sunscreen.
(Or use a stick foundation)
Use a stain as blush and lipstick (like Benetint)
And use your fingers to blend makeup whenever possible. This is quicker and save you time as you won’t have to wash the makeup brushes afterwards.

Time saved: 10 mins

9. Do a quick workout (instead of a full blown one)

If you like to workout in the morning, pick your favourite 10 minute workout dvd and go with it for a quick workout without leaving your home.
Or try doing 15 repetitions each of crunches, push-ups, tricep dips, squats and lunges. (3 sets)
If you’re not into working out in the morning, at least do some quick stretches… you’ll feel more active and ready for the day!

Time saved: 10 mins

So now you’ve saved total 70 minutes of morning time! Use this time to cuddle with your man, for a morning quickie, for sleeping a little more or anything else you want!

Continue Reading

9 Fat Destroying Super Foods

These satisfying super foods give your metabolism a kick so you actually burn fat while you eat

1. Eggs – Vitamin B-12 in the yolk helps your body torch fat. Plus, they are super filling.

2. Peanut Butter – It’s a source of magnesium which powers cells to metabolize energy efficiently

3. Avocado – Its high in ‘good’ fat and rich in L-carnitine, an amino acid that fires up your body’s engine.

4. Chicken burger – A chicken burger with veggies is like pure protein, which takes more energy to digest that fat or carbs

5. Cheese – Dairy contains conjugated linoleic acid which helps your body burn fat.

6. Pickles – A medium pickle contains only 7 calories… you’ll burn more calories digesting it.

7. Green Tea – It contains Catechins, antioxidants that studies show destroy fat. Plus, caffeine gives your body a metabolic jump.

8. Yogurt – It contains probiotics, bacteria that may reduce the amount of fat your body absorbs.

9. Quinoa – Your body works hard digesting this protein packed whole grain… so you burn off extra calories.

Continue Reading

7 Tips to Find Love Like an Entrepreneur

Dating advice literature has a bad reputation, and reasonably so — we live in a world where The Rules: Time-Tested Secrets for Capturing the Heart of Mr. Right is a best-seller. The Rules authors pride themselves on offering “a concrete set of do’s and don’ts,” as opposed to “other books and philosophies that preach ‘do whatever you want’ and ‘anything goes.’”

Typing those words just made me quiver with rage. The idea that smart, career-minded women should devote themselves to a series of rules that manipulate (clearly insecure) potential mates into maintaining interest makes me sad, and honestly, has turned me off the whole genre. But Neely Steinberg’s Skin in the Game: Unleashing Your Inner Entrepreneur to Find Love, now available on e-book, is one of the few women-oriented books covering dating and relationships that doesn’t offend me. Steinberg’s premise is essentially this: Treat your love life as you would a start-up. You, as an entrepreneur, are responsible for investing in your dream love life. You imagine it. You create it. You own it. Steinberg doesn’t offer rules, or do’s and don’ts — rather, she provides strategies for being more mindful of who you are and want you want, as well as lots of emphasis on self-love, a concept typically absent from the genre.

What’s helpful about this book is that it routinely encourages self-reflection. This is huge. Steinberg demands you to sit with your thoughts, no matter how uncomfortable, and reflect on your unhealthy (and healthy) patterns and habits. So whatever your ultimate love agenda may be, even if you don’t have one, the book’s exercises are highly valuable.

“Being entrepreneurial in your dating life is all about experimenting, flexibility, being open to new ideas, resilience, creating your own opportunities, and self-knowledge, among other things,” Steinberg tells Bustle. “It takes time, effort, commitment, and investment.”

If your agenda is to take control of your love life like an entrepreneur, here are the book’s top takeaways.

1. SHUT IT DOWN

You want to be pro-active about your love life, right? OK, first step: shut down the part of you that says, “I can’t do this,” or, “I’m going to die alone, why bother?” This type of thinking will sabotage any venture, whether it’s a start-up or a potential romance. “That voice has the power to become a self-fulfilling prophecy,” Steinberg writes. “Which is why you need to silence it starting today.”

2. KNOW WHAT YOU WANT

To achieve anything, you MUST have the desire. Figure out exactly what you’re looking for in your love life — this demands serious self-reflection. Take notes. Talk to your friends. Ask questions. You owe it to yourself to own your desires and to act on them. No settling allowed.

3. RECRUIT ADVISORS

Steinberg recommends rounding up a “board of advisors,” which can include friends (and professionals, like a therapist or dating coach), to guide you on your dating venture. “Why should someone seeking, arguably, the most important thing in the world — love — be alone on this journey?” If you’re uncomfortable asking people to be a part of your personal dating-advice posse, as I certainly would be, make sure to recruit even just one friend who can support you and who tolerates listening to your trials and tribulations. Remember: it’s almost impossible to be objective about our own selves. This is why it’s crucial to have a human sounding board that isn’t you.

4. ACT YOUR WAY INTO THINKING

Start acting. Physically going on dates (and meeting assholes aplenty) is what’s going to help you develop a clearer sense of what you want — and what you definitely don’t want. You’re going to fail a lot, but that’s OK — failing builds knowledge. Steinberg quotes entrepreneur Sam Hogg’s article in the October 2013 of Entrepreneur: “Too many people spend far too long thinking and planning when they should be doing. I say, just start…If you spend too long analyzing how difficult it’s going to be to launch your business, you will likely learn that, yep, it’s too hard to even start.”

5. (BUT DON’T STOP THINKING)

Self-Awareness is key, here, and that requires regular reflection. Make sure you’re able to answer the following two questions with serious thought: Who am I? What do I know? Having clear answers to these seemingly obvious questions will help you stop wasting time and energy on men or women who don’t matter. “You’ll have less tolerance for men who aren’t consistently treating you in ways that match up with values that are important to you,” Steinberg writes. Pay attention to your love life! And date like the smart woman that you are.

6. LOVE YOURSELF. A LOT.

Steinberg encourages readers to create an elevator pitch for their “personal brands.” She asks you to take a moment to articulate all of your awesome qualities. So: Know your strengths. Love your strengths. Do not wait for someone else to decide you are worthy of love. First and foremost, YOU must believe in your “brand.” The entrepreneur terminology might make you cringe, but the underlying principle is spot on: recognize your worth, and demand that others recognize it, too.

7. FAIL SMARTER

Entrepreneurs take big risks, as do daters. Failure happens. The question, then, is: How do I fail smarter? Identify the risks you’re comfortable taking, and then identify possible losses. To embrace failure, you have to understand it. “If you can learn to turn the concept of failure on its head, to de-educate yourself from what you’ve been taught about failure, you can learn how to pivot and adapt in the face of wrong turns and setbacks” Steinberg writes. “If you learn how to intelligently de-risk your risks so that you can take smarter, healther, more informed, more productive risks, you will put yourself in an excellent position to achieve your vision in away that doesn’t make you feel drained, demoralized, and damaged.”

Continue Reading

50 Things We Wish Men Knew

1. We hate it when they lie (even if it is to avoid an argument)

2. ‘Fine’ is not an appropriate answer when we ask them how we are looking

3. We love it when they hug us from behind and whisper in our ear

4. We love it when they ask for our advise

5. We love watching porn too!

6. If we’re really into them, We get turned on simply seeing that we have a message/email from them.

7. We’re more forgiving of them than we really should be

8. Bad personal hygiene is a total turn off.

9. They do something bad, we seem cool with it, we’re not.

10. If we’re not getting under the sheets with them, we’re a) feeling conscious about our body, b) not feeling ‘connected’ to them or c) really really mad at them.

11. We love it when men plan the occasional fancy-schmancy dress-up date.

12. Our lady bits love much caressing and mouth-work.

13. We’re impressed when men take the lead.

14. We’re in heaven when they hold our hand

15. They’re sexy when they are — shaving, fixing things, driving and holding a baby.

16. We expect them to be honest with us… at all times.

17. We like to hear how they feel about us (and often).

18. We like surprises.

19. Discussion of ex girlfriends should be avoided at all times.

20. We like it when they tell us whats on their mind.

21. We love it when they’re sweaty

22. We love being greeted with kisses.

23. Even nice girls like hushed dirty talk in public.

24. Its cheating as soon as they’re doing something with another woman that they don’t want us to see, hear, read or know.

25. We’d rather have them break up with us than cheat.

26. We remember everything about our relationship

27. When we have a problem all we really want is for them to listen…

28. Their pants should not be tighter than ours

29. We love it when they be a gentleman and court us… when they pick us on on a date, open doors for us, pull our chair out, pour our wine first, pay on the first date, hold our hand on a staircase when we’re wearing high heels etc.

30. We are emotional sometimes, we cant help it… but it will pass.

31. We love oral too.

32. Their friends say a lot about who they are… If his friends act like dogs we’re going to think he is one of them

33. They shouldn’t ever tell us we’re ‘crazy’ or ‘over emotional’, and if they do, they better be prepared to see how ‘crazy’ we can really get

34. Gifts don’t always have to be fancy… just a little card or a rose on a special occasion will make us more than happy

35. We like being complimented… especially by our man

36. Emotion is not a sign of weakness… they can express it around us…

37. Communication is very important in a relationship… we like it when they talk to us, whether they’re upset or happy.

38. Little things mean a lot to us. And little gestures of love are much appreciated.

39. We may forgive but we don’t forget.

40. We love to cuddle. More so after sex.

41. Confidence is very attractive but they shouldn’t be overly cocky

42. We like it when they’re protective of us (but they shouldn’t overdo it)

43. We secretly like it when they take control.

44. Sexy lingerie is often itchy and uncomfortable… when we come out wearing it, we’re really trying to please them.

45. If they promise something, we expect them to keep it. And it hurts us if they don’t.

46. It bothers us if they check out other women… no matter how cool we act.

47. A passionate kiss is always welcome. The neck is a good spot.

48. If they do something terrible, we’ll get mad, we might yell, but if we really love them, we’ll stick around.

49. We want their actions to match their words.

50. Spending time with them is important to us… no matter what we do together.

Continue Reading