HealtyLife

Sometimes, we keep running the race of life without even knowing the destination to reach.

However, even people who know their destination feel exhausted halfway through. There are a wide variety of reasons for the exhaustion.

The dissatisfaction and mental pressure that life throws on us every now and then, causes a huge impact to our health.

According to a survey, 80% of the world's population experiences the issues related to mental pressure and emotional outbursts (Source).

While few overcome it with ease, there are many who find it difficult to get out of the pressurizing issues that cause turmoil in their life.

This makes life a miserable one causing troubles every minute that passes by.

The happy news is that this can be changed within a jiffy, if only the concerned makes some changes to their lifestyle.

The first step towards changing our life to a positive direction from the negative one it is traversing is by changing our habits that cause this.

Always remember, your habits decides who you are.

Healthy habits can only reproduce healthy lifestyle. Nothing else can help you in this!

Hence, Life can never be changed unless something we do every day undergoes a good change.

To be more specific, bringing about changes in the bad habits we possess brings about major positive changes in our life.

Reading through the biographies of famous personalities will make us understand how their positive habits helped them reach the heights they were or are in.

Moreover, you can also see many common habits that they followed.

There are no doubts that implementing these will bring a good transformation to your life as well.

Let us understand in detail some healthy habits that can make your life much better than it is today.

Go through the list and let us know if these were helpful to you. Let's start!

1. Learn to Smile

This might appear as the most simple tip to follow unless reality strikes it down through its whims and fancies.

Smiling when everything is in our favour is no big deal.

However, smiling when things go wrong can be a tough thing to do.

Why would one smile when things go wrong unless they are mentally unstable?

Though this appears to be a logical question, smiling when things are not in your favor helps your mental faculties remain healthy.

Consciously practice smiling when you sail in rough waters. This will drive away the stress you might have experienced and also turning your life a better one to live.

2. Be grateful for what have

Make a list of blessings that life has bestowed on you.

Ensure you go through the list every morning spending at least 15 to 20 minutes of your precious time.

On a given day, you might have a huge financial trouble to face. Go through the list which would have pointers about the good acquaintances you have.

This will motivate you to face the financial issue at hand in a confident manner.

Remember, someone worrying about losing a leg must feel happy that they have one more left for their use.

3. Aloofness makes you sober

When you keep away from positive people, negativity takes over your mental stature.

The aloofness you create for yourself makes you think about unwanted things. This, in turn, takes a toll on your physical, emotional and psychological health.

Connect with good people in set periodicity.

Hug all those who are in need of the same like you and allow your close ones to hug you so you feel better.

4. Meditation improves quality

Meditation has been the buzzword of the modern society.

More and more people are moving towards Yoga and Meditation either out of force or out of realization about the truth.

Roughly, 200 to 500 million people practice meditation throughout the world (Source).

By meditation, we do not refer to what the yester-year's sages performed in a rigorous manner.

Fix a time you are comfortable with. Sit in the place of your comfort. Close your eyes.

Forcefully and consciously push out all the thoughts that make an entry into your mind.

Listen to the sounds in the environment. The chirping birds, oozing winds and trees sound have more powers than you actually think.

With these, feel the climate around you and notice how your breath travels in and out.

Meditation is one of those healthy habits that definitely lead to a better life.

5. Constant learning clarifies

Thirst for learning is one of those things that take you away from the hassles of day to day life.

The terminology learning does not imply reading a voluminous book.

Develop the habit of reading small chunks of material every day. This may be in the form of daily newspapers or the monthly magazines you order.

Develop the habit of learning from dependable value-adding online resources.

Learning enhances knowledge in multiple ways making you focus on productive issues.

Banana Egg Pancakes

I can’t even remember when or where I first discovered this 2 ingredient pancakes recipe – it was a few years ago. I can’t claim this as my creation; now I see it all over the internet. But it’s too good not to share with you.

There are very few breakfast recipes that both my kids and I love equally and this 2-ingredient banana pancake recipe is definitely one of them. I eat these as much as my children!

I love that the ingredient list is super simple for these banana egg pancakes. In fact, the name says it all! One serving has 1 banana and 2 eggs and makes 4-5 small pancakes or 2-3 medium to large pancakes.

Benefits of Banana

Banana has a lot going for it, nutritionally speaking. A single banana has both soluble and insoluble fiber, as well as energizing carbohydrates.

Additionally, bananas are high in potassium, magnesium, vitamin c, and folate, along with many other vital nutrients.

Benefits of Eggs

Eggs provide an inexpensive, easy-to-digest protein, as well as healthy fat. Plus, eggs also have a high amount of nutrients and vitamins such as D, B6, B12, selenium, zinc, and iron.

When combined into banana egg pancakes, these two powerhouse ingredients give you the best start to your day possible!

Delicious 2 Ingredient Pancakes

Honestly, these 2 ingredient pancakes are so good that you’ll feel like you’re indulging. Thankfully, this breakfast won’t give you the mid-morning crash you might get from regular pancakes.

I love a stack of gluten-free pancakes, but they often leave me feeling sluggish and sleepy the rest of the day. This breakfast won’t give you the mid-morning crash you might get from regular pancakes. (At least that’s what happens to me when I eat regular gluten-free pancakes.)

Optional Pancake Add-Ins

Just because this is a 2 ingredient pancake recipe doesn’t mean that you are limited to only two ingredients!

You can also have some fun with these banana egg pancakes by adding some mix-ins. I’ve enjoyed several different combinations. Here are a few of my favorites:

Cinnamon banana pancakes: add 1/2 teaspoon of cinnamon to your batter

Blueberry pancakes: sprinkle in 1/4 cup of blueberries before cooking

Chocolate banana pancakes: add a dash of cocoa to the batter and mix well

Nut butter pancakes: spread a teaspoon of almond butter or peanut butter on top of your pancakes after they are cooked

Apple walnut pancakes: mix a tablespoon of apple sauce into the batter before cooking, then top with chopped walnuts

As you can see, you can get quite creative with these banana egg pancakes and keep all the health benefits intact! 

Tips for Making Banana and Egg Pancakes

If you’ve ever had pancakes that are dry or flavorless, you know that not all pancakes are created equal. These tips will help you enjoy this flavorful recipe and ensure it’s cooked properly:

Choose bananas that are ripe. This recipe won’t be nearly as good or as easy to make without a soft, ripe banana. You don’t want them to be completely mushy, but they should be more yellow than green, like in the image below.

Use room temperature eggs. Room-temperature eggs will make all baked goods, including these 2-ingredient pancakes fluffier than cold eggs.

Mash your banana with a spoon. The easiest way I’ve found to mash up my bananas is to use the back of a spoon. I like mine to have a little chunkiness to them to add some texture, but that’s a personal preference.

Most of us (including myself) sit down for longer periods than we wished we did.

Now while sitting down for too long may seem like it’s not that big a deal, it is.

We won’t go into the health issues of sitting down too much, as this isn't the point of the post.

           The point of this post is to help with tight hips

And guess where tight hips arises from…. ...sitting down too much. While there are major factors that may seem out of your control such as work that are causing this issue for you.

It doesn't mean you have to accept it. In fact, my guess is, because you are here, you want to meet this challenge head on.

Maybe it’s become too painful, or to uncomfortable. I don’t know exactly why you’re here. All I know is that you are. Enough of the guessing.

Let’s look at the best yoga poses that you can use, as a beginner, to help with tight hips.

1 - Child's Pose

This is one of the more common yoga poses, and perfect for guys just getting started.

​The reason for this being one of the best poses to start with is due to the low skill level.

But don’t be fooled, low skilled does not mean a low quality pose for opening hips. In fact, it’s one of the better ones as you can slowly ease into this pose at your own pace. Begin this pose by being on your hands and knees.

When in position you will need to spread your knees apart, but keep contact between your big toes.

If mobility allows, try and rest your buttocks on the tops of the heels. If like me, you have very tight hips, keep your knees and thighs together.

When ready, sit up, but lengthen the position of the spine so it comes up via the crown of the head. Next you will need to breathe out and bow forward and allow your torso to fall between your thighs.

The chest should now be resting on the top of the thigh.

The forehead should touch the floor. Your arms should remain extended and the palms of your hands facing down.

Slightly press back with your hands to ensure the buttocks are still in contact with the heels.

2 - Half Lord of The Fishes

This is another great hip opening yoga pose for men.

It offers a range of further benefits other than just hip opening.

It turns out, this pose can also help with creating good range of motion and mobility in the spine, neck, and shoulders. To get started, sit on the floor and extend your legs out in front of you.

At this point your arms should be resting by your side. Next you will need to bend your knees and place both feet flat on the floor.

When ready, drop your left knee to the floor.

The left foot should tuck under your right leg so it’s resting next to your right glute. When you breathe in raise your left arm over your head.

Now breathe out and twist to your right hand side. You left elbow should be on the outside of your right knee.

Raise your forearm and have the tips of your finger pointing upwards. With every inward breath, try to lengthen your spine, and while breathing outwards, slightly twist again.

Your gaze should be over your right shoulder.

Remember to keep your right foot planted on the floor.

3 - Crescent Lunge Pose

Start by stepping your right foot forward but keeping the foot between your hands.

Try to align your knee so that it’s over the heel of your foot.

Remember to Keep your left leg as firm as possible. Breathe in and bring your torso into an upright position.

Simultaneously, move your arms to the side, and raise the into an over head position. At this point, do not over arch your lower back.

Try to lengthen your tailbone as much as possible, but in a downward position towards the floor.

You should notice your shoulder blades move back which will support your chest. Do not press the front of your ribs forward, but instead move them downwards, and into your torso. Lastly, breathe out and release your torso towards your right leg, move your hands towards the floor.

4 - Squat Pose

For me personally, this was always, and still is a pose that I not only use outside of the gym, but is actually part of my warm up in the gym.

I have used this the hip release pose over the last few years.

This seated position allows you to be in control how much pressure you apply. Some days, hips are tighter than other days.

That’s understandable. Makes sense then, to have a pose you have complete control over. Start by squatting, but your feet as close together. Now, move your things so they are just wider than your torso.

Breathe out, then slightly lean into a forward position so you fit right between your things.

Apply pressure to the inside of your knees and slowly bring your palms together.

Keep resisting the position of the knee by using your elbow.

5 - Cat/Cow

One of the easiest and most beneficial poses us guys can start with.

Even if you’re careful about what you eat, environmental toxins and allergens, poor air quality, too much sunshine, and chemically treated water can do a number on even the prettiest of complexions.

It’s easy to treat skin conditions like acne externally with creams and special cleansers, but many treatment protocols ignore the underlying reasons behind poor skin health.

We don’t always get all the nutrients we need from our diets, so we’ve rounded up the best vitamins and supplements for acne and skin health to help you make sure you’ve got them all in!

Who doesn’t want gorgeous, healthy skin? We all wish for that lit-from-within glow that turns heads when we walk into a room.

Radiant skin comes from the inside out.

A healthy diet and a good skincare regime go a long way toward keeping it fresh and beautiful, but sometimes we could use a little extra help.

If you make sure you’re getting enough fruits and veggies, then your skin is probably already nicely nourished.

Even if you’re careful about what you eat, environmental toxins and allergens, poor air quality, too much sunshine, and chemically treated water can do a number on even the prettiest of complexions.

It’s easy to treat skin conditions like acne externally with creams and special cleansers, but many treatment protocols ignore the underlying reasons behind poor skin health.

Adding good quality supplements to what you already do can make a big difference in healing bad skin!

What Causes Acne and Poor Skin Health?

Conditions like acne are usually trying to give you hints about your internal health.

Sometimes bad skin has to do with poor hygiene and an accumulation of surface oil and dirt, but it’s usually a direct effect of health issues.

The American Academy of Dermatology will tell you that the main causes of acne are excess oil in the skin, hormones, and too many dead skin cells clogging up your pores.

Most dermatologists still deny that diet has anything to do with it.

Excess sugar in the diet produces a hormone that causes an overabundance of oil in the skin, which leads to breakouts. Breakouts turn into acne when the skin tissues get inflamed.

Both of these issues can be addressed with both diet change and making sure that your body is getting what it needs to reduce inflammation and the chemical processes that regulate oil production.

There’s a very good reason that Hippocrates said, “Let food be your medicine, and medicine be your food.”

Your skin can be a good indicator that you’re not getting the right nutrients!

Below are some of the best vitamins and supplements for acne and skin health.

1- Omega-3 Fatty Acids

It might seem ironic that one of the best acne fighters out there is a supplement that’s often made from oily ocean fish, but Omega-3 fatty acids are a fantastic anti-inflammatory.

Most types of acne and skin conditions are caused by inflammation, both externally and internally. Omega-3s inhibit two chemicals that are responsible for breakouts, and most medications designed to control acne mimic its effects.

A Japanese study showed that people who supplement their diet with Omega-3s see a significant improvement in their skin. (2) It’s also well known that people who live in coastal regions and eat a lot of fresh seafood have low rates of acne.

2- Vitamin A

Dermatologists often prescribe Retin-A and Accutane for acne, which are both derivatives of vitamin A. It’s great to use topically because it prevents the gummy excess skin buildup that causes clogged pores.

It’s also a powerful antioxidant, so it reduces inflammation when you take it internally. Anyone who has had acne knows that it can get really inflamed and sore, so vitamin A helps reduce that both internally and externally.

Studies show that low levels of vitamin A can have an impact not only on skin health, but the immune system, blood cell production, and health in general, so eating foods rich in it will affect your entire body. (3)

Vitamin A comes in both pill and liquid form. Try Solgar Dry Vitamin A for a gluten-free, vegetarian tablet.

3- Vitamin D

Unless you’re in the sun a lot, you’re probably vitamin D deficient. Only a few foods like eggs, some fish, and enriched dairy have it, so the truth is that most people don’t get enough.

Your skin produces vitamin D when it reacts to sunlight, and it’s responsible for things like how much calcium the body absorbs, and it plays a big role in your ability to fight infection. It’s kind of ironic that too much sun can damage your skin, but so can too little!

You might notice that the more you hang out in the sun, the less acne you have. It’s not because the skin “dries it out” like many people believe, but because you’re getting more vitamin D.

There’s been a disagreement between researchers and physicians about how much vitamin D is enough, and whether the suggested daily requirement of 600 IU is sufficient. However, most supplements contain higher levels than that, and are generally considered safe.

Vitamin D comes in liquid and capsule form. Seeking Health Vitamin D Drops is a high-quality liquid option, which is great for people who don’t absorb supplements well.

4-  Vitamin K2 MK-4

There’s been a lot of research lately around this little-known vitamin. While most people have heard of vitamin K, vitamin K2 Mk-4 (menatetrenone) isn’t the same thing.

It’s got some extraordinary health benefits, like its effects on the cardiovascular system, and brain and gut health. Taking it will also help you get lustrous skin because of its anti-inflammatory properties.

It shrinks pores and promotes the healing of scars, which is a big problem for people who have chronic acne. It also addresses some of the systemic elements of inflammation in the body that can cause it.

Grass-fed butter is the best place to find it, but it’s easier to take a supplement, especially if you’re vegan.

Vitafii Vitamin K2 (MK-4 MK-7) with D3 is going to give you the best absorption because K2 and D3 need each other to maximize their benefits.

5- Zinc

Remember how we talked about Omega -3 fatty acids and how good it is for the skin? Zinc helps your body metabolize it and transports vitamin A from the liver.

It also breaks down the nerve chemical that causes oil production when our body gets stressed.

Studies show that people with acne are notoriously low on zinc, which makes sense, considering how important it is for breaking down and transporting many of the nutrients we need for healthy skin.

You can get zinc in your diet if you eat a lot of beans, nuts, seeds, whole grains, or lean meats, but if you want to heal your acne quickly, take a zinc supplement with omega-3 and vitamin A.

Many supplement brands use synthetic zinc, so try Peak Performance Raw Organic Whole Food Zinc.

6- Choline

You can get choline from foods like eggs, milk, soaked nuts, and cruciferous veggies, but your body also produces it naturally. It’s a nutrient that helps us with metabolism and cellular structure.

It helps us maintain the proper levels of B vitamins, which are responsible for the production of collagen and elastin in the skin. While it’s not actually a vitamin, it’s considered to be part of the B complex family.

Even though our bodies produce it, studies show that more than 50% of the population has a deficiency, probably because their bodies don’t absorb it properly.

Choline deficiencies can play a part in many age-related issues, including aging skin.

Solgar Choline is a great supplement to help fight acne. Not only will it keep your skin pretty, but it helps with memory and liver function.

7- Calcium/Magnesium Blend

If you’ve got hormonal skin issues, then you’re going to love magnesium. It keeps hormones balanced and works on the nervous system to keep you chill and stress-free. 

It reduces inflammation by lowering the levels of C-reactive protein in the body, which is associated with the body’s stress response. A study done on middle-aged overweight women showed that taking magnesium decreased inflammation significantly. 

Taking it with calcium improves our ability to absorb the levels we need. Calcium is good for skin in its own right because it helps cell renewal and the production of antioxidants that fight inflammation.

Solgar Calcium & Magnesium is a good vegetarian formula that supports bone health, balanced hormones, and healthy skin.

If you’re still struggling with acne and skin health, remember that you will NEVER achieve it without a healthy diet full of whole, natural foods! 

This is a big emphasis of our 21-Day Fat Loss Challenge as it’s about changing our eating habits and re-learning what we should and should not be eating.People lose an average of 10-21 pounds in 21 days and absolutely love it!  But even better than the weight loss is the feedback we get from people about how the program has taught them how to change their eating habits and find a diet that truly works for them in the long-term.

The Benefits of Yoga For Men

Vinyasa yoga builds strength in the cardiovascular system and raises your heart rate. Your lungs will become stronger and your ability to breathe deeply and fully will improve – which provides more oxygen in the body and improves your endurance overall.

Many yoga poses are held for a series of breaths which allow the muscles to lengthen and strengthen simultaneously. When you combine weightlifting with yoga, the normally ignored sections of muscles are activated. For instance, the subtle “boxer’s muscles” or serratus anterior is strengthened and visible, which helps give the abdominal muscles a more “cut” appearance.

Yoga also practices many different breathing techniques that do more than build strength in our lungs. The deep abdominal breathing activates the parasympathetic nervous system which lowers the levels of cortisol – a hormone that makes our body hold belly fat. When you

practice deep breathing

, you effectively reduce stress and cortisol levels in the body – something everyone can benefit from.

Last but not least – yoga increases libido and improves sexual performance. The breathing techniques gained from your yoga practice and the increase in concentration helps men channel their sexual energy and build endurance. If you are looking for more ways yoga helps you be a better lover, check out this article.

Now let’s talk more yoga for men!

Here are ten yoga poses for men that are perfect for the male body:

Yoga is amazing for both the men and women – but there are certain yoga poses that are very beneficial for men in particular. . .

1. Utkatasana or Chair Pose

Chair pose or Utkatasana can be arduous even for the extremely fit male. This pose builds strength in the ankles, shoulders, quadriceps and glutes. It is also great for building stability and stimulating the abdominal organs.

How to practice Utkatasana:

Begin standing at the top of your mat with your feet hip-distance apart

Inhale your arms overhead and as you exhale, bend the knees and lower your pelvis down as if you are sitting on a chair

Bring the weight into the heels, keep the core engaged and the shoulders relaxed

Arms can remain at heart center, reaching overhead, or reaching forward and parallel to the ground with palms facing down

Be sure to continue to breathe as you hold this pose

2. Navasana or Boat Pose

If you want to strengthen your deep core, your hip flexors and spine . . . practice Boat Pose! This posture is especially beneficial for men as it stimulates the prostate gland, reduces tension in the pelvic region and aids the digestive system.

How to practice Navasana:

Lie flat on your back with your arms by your side and keep your breath normal

When you’re ready, inhale and lift both legs off the mat – knees can be bent or straight to increase the challenge

Lead with your chest as you lift your upper body off the mat and reach your arms skyward

Keep your core activated and spine straight

Remain here for 15 to 20 seconds, or longer to continue to build core strength

3. Uttanasana or Standing Forward Fold

Uttasana helps stretch the muscles, increase blood circulation and relieve stress. It is a great pose for active men to nurture themselves and reclaim their center. A Standing Forward Fold invites the back body to open including the hamstrings, calves and knees. This pose can also relieve tension in the spine, neck, and back and improve digestion.

How to practice Uttasana:

Begin standing at the top of your mat, inhale arms overhead. Exhale, hinge at the hips and  bend forward – allow your head to hang between your arms

If the hamstrings are tight – keep the knees bent and rest your torso over your thighs as you hold opposite elbows, or place a yoga block under your hands

In either variation, be sure to keep the upper body completely relaxed and heavy, which creates a deeper opening of the back body

4. Adho Mukha Svanasana or Downward Facing Dog

Downward Facing Dog has become a staple in our yoga practice, and for good reason! This pose appears simple but can be very challenging. Down Dog gives the body well-rounded benefits and specifically strengthens your back, hips, calves, hamstrings, and shoulders. It’s a great posture for men because it’s a full body stretch, a great warm-up and also helps quiet the mind.

How to practice Downward Facing Dog:

Begin in a tabletop position and tuck the toes as you lift your hips up and back

Your wrist creases should be parallel to the top of the mat and the fingers pointed forward

Come onto the toes, bend the knees and lift your hips towards the ceiling. With a flat back, slowly straighten the legs to form an upside-down “V” shape

Your head and neck are relaxed as you remain here and connect to your breath

Want a quick tutorial review on how to practice Down Dog correctly? Check out this short and sweet Downward Facing Dog Video Tutorial

5. Anjaneyasana or Low Lunge

Low Lunge is fantastic for men because it allows the hip flexors to open and a great way to practice balance. This pose lengthens and strengthens much of the body including hips, chest, spine, knees and ankles.

How to practice Anjaneyasana:

Begin in Downward Facing Dog. Inhale and place your right foot forward between your hands

Be sure your right knee forms a right angle by keeping the knee over the ankle and the thigh parallel to the floor

You have the option to keep your left knee on the mat or keep it straight and lifted

Your hands can be placed on the mat, in prayer at your heart or extended overhead

Keep the inner thighs and core engaged to help keep your balance

6. Setu Bandha Sarvangasana or Bridge Pose

It is not unusual for men to experience tight muscles throughout the torso. Bridge pose can help tremendously to open the upper body and release tight muscles. A regular practice of Bridge pose will generate more space in the chest, and also helps with insomnia, fatigue, anxiety and headaches.

How to practice Bridge Pose:

Begin on your back with your knees bent and feet on the mat, heels close enough to your seat that you can touch them with your fingers, palms facing down

Press your feet into the mat to use your legs to lift your hips high

Keep your knees close together and thighs parallel to the floor.  Arms continue to actively press into the mat

Remain in this position for 30 seconds

7. Ardha Kapotasana or Half Pigeon Pose

Half Pigeon pose can be a challenge if you have tight hips, but is also very beneficial for the hips.  This pose helps you find length in the hamstrings, glutes, adductors and hip flexors.

Those who are active in a lot of physical activity and carry heavy objects will greatly benefit from this pose. Half Pigeon is a favorite among yoga practitioners because when we open our tight hips, we are able to find relief in other areas like the lower back.

How to practice Half Pigeon:

From Downward Facing Dog Pose, place your right knee behind your right wrist, close to the edge of the mat

The right foot crosses toward the left side of the mat

Allow your left leg to stretch back and slowly lower the hips toward the floor

If your hips are not square to the front and your right hip is not on the mat, place a yoga block or blanket under the right hip

Straighten your spine by maintaining an Up Dog motion through the chest

Remain in this position for 1-2 minutes while you breathe and release the tension

Repeat on left side

8. Supta Padangusthasana or Reclining Hand to Big Toe Pose

Reclining Hand to Big Toe is a fantastic pose to allow a slow and gentle opening of the body. In a reclined position, we can really focus on our breath and releasing tension. This pose opens the low back and hamstrings and is helpful to those with high blood pressure. It also helps to stimulate the prostate gland and improve digestion.

How to practice Reclining Hand to Big Toe:

Begin on your back with the legs extended long

Bring your right knee towards your chest, loop a strap (or towel) around the arch of the right foot and extend it toward the ceiling. If you don’t have a prop available, just straighten into the leg as much as you can comfortably

Keep your shoulders on the mat and keep the left leg relaxed on the floor

Breathe here for a few minutes

Repeat the sequence with the other leg

9. Virabhadrasana II or Warrior II

This pose is a great way to build full body strength. Warrior II opens the hips, chest and shoulders and strengthens the ankles, calves, and thighs.

How to practice Warrior II Pose:

Begin in Low Lunge with your right foot forward. Turn your left toes towards the left side of your mat and press your heel down

Lift your torso and extend your arms out to make a “T” shape

Relax your shoulders and keep a 90 degree angle in the right knee

Hold and breathe for at least 30 seconds

Repeat on the opposite side

10. Bhujangasana or Cobra Pose

This pose is great for the male athletes as well and anyone who does a lot of physical work as it strengthens the low back. Any sport that involves running, jumping or dynamic movements generates tension in the low back. If we continue these activities and avoid stretching and releasing tension in the muscles, this increases risk for injury. Cobra Pose will help the male yogi find relief as well as build strength in the spine.

How to practice Cobra Pose:

Lie on your stomach with your legs extended long

Keep the tops of your feet flat on the floor and forehead resting on the ground

Palms are flat on the ground beneath your shoulders (for more intensity, you can keep them lifted)

Press your legs and tops of the feet firmly into the mat as you press the palms down and lift the torso, straightening into the arms

Keep length in your spine by lifting the chest up as you find a gentle backbend

Yoga For Men – It’s a Winning Combination!

Even though people wonder where vegetarians get their protein, it isn't hard to meet the required amount on a vegetarian diet. According to the Dietary Guidelines, women need 46 grams of protein and men need 56 grams of protein (but this does vary depending on your activity level, age and more). Learn exactly how much protein you need to eat every day.

Yes, the list of vegetarian proteins extends way beyond tofu (which clocks in at about 9 grams per 3-ounce serving, for the record). Take a look at some of these high-protein vegetarian foods to add to your diet.

                   1. Greek Yogurt                  

Greek yogurt, 23 grams of protein per cup.

Recipe to Try: Homemade Plain Greek Yogurt

Greek yogurt is delicious added to smoothies, layered with fruit and granola as a parfait and used as a sour cream substitute on tacos or in dips. It also delivers calcium and gut-healthy probiotics. Choose plain yogurt over flavored varieties to save added sugar.

                   2. Lentils                  

Lentils, 9 grams of protein per 1/2 cup (cooked)

Recipe to Try: Slow-Cooker Creamy Lentil Soup Freezer Pack

Lentils are a protein powerhouse stuffed into a tiny package. Not only do they deliver vegan protein, a 1/2 cup of cooked lentils gives you 8 grams of fiber. Fiber is good for your heart, helps keep you full and can keep your weight in check.

Read more: The Secret High-Protein Vegan Ingredient You Should Be Putting in Your Smoothie

                   3. Chia seeds                  

Chia seeds, 3 grams of protein per 1 tablespoon

Recipe to try: Coconut-Blueberry Green Smoothie

Like hemp, chia seeds are nutrient dense. They deliver protein, fiber and omega-3s. You can blend them into smoothies, make chia-seed jam for toast and bake with them. Learn more about what makes chia seeds so good for you.

                   4. Quinoa                  

Quinoa, 8 grams of protein per cup (cooked)

Recipe to try: Vegan Superfood Buddha Bowls

Quinoa is unique among plant proteins because it contains all nine essential amino acids, making it a complete protein (something most plant-based proteins aren't). One cup of cooked quinoa also has 5 grams of fiber. Quinoa is rich in magnesium, phosphorus, manganese, zinc, iron, thiamine and folate. And as an added bonus for those with celiac disease or any gluten sensitivity, quinoa is gluten-free.

                   5. Cottage Cheese                  

Cottage cheese, 14 grams of protein per 1/2 cup

Recipe to Try: Cottage Cheese Veggie Dip

Cottage cheese is having a comeback (and it's good for you!). Cottage cheese is a little higher in sodium than Greek yogurt, so keep that in mind if you're watching your salt intake. It works well as a savory dip or try it sweetened up with fruit.

                   6. Hemp Seeds                  

Hemp seeds, 4 grams of protein per 1 tablespoon

Recipe to Try: Green-Tea Peach Smoothie Bowl

In addition to being a good source of protein, hemp seeds are rich in omega-3 fatty acids. They are delicious sprinkled on smoothies and smoothie bowls or oatmeal.

                   7. Beans (chickpeas, black beans, etc.)                  

Beans (chickpeas, black beans, etc.), 8 grams of protein per 1/2 cup (cooked)

Recipe to Try: Black Bean Tacos

Like lentils, beans deliver fiber, a nutrient most of us don't get enough of. They're also an inexpensive and easy way to add protein to dips, tacos, salads and soups. Plus, beans are a plant-based source of iron.

                   8. Edamame                  

Edamame, 5 grams of protein per 1/4 cup (shelled)

Recipe to try: Super-Green Edamame Salad

Edamame are green soybeans. You'll find them on most sushi restaurant menus and in the freezer section at most grocery stores. You can buy them in the shell or shelled. Buy shelled to thaw and add protein to salads, stir fries and grain bowls.

                   9. Green Peas                  

Green peas, 8 grams of protein per cup

Recipe to try: Brown Butter Pea Amandine

Most of don't think of peas as a protein source, but they are. Green peas are delicious as a side dish, or added to soups or salads.

                   10. Peanut Butter                  

Peanut butter, 7 grams of protein per 2 tablespoons

Recipe to try: Sweet Potato-Peanut Bisque

Peanut butter, and peanuts, are full of fiber, protein and fat. That winning combination of nutrition helps keep you full. Try peanut butter on toast, blended into smoothies or make a peanut sauce for savory dishes.

                   11. Almonds                  

Almonds, 6 grams of protein per ounce

Recipe to try: Charred Broccoli with Almonds & Cherries

Like peanuts, almonds have the super-filling trifecta of fat, fiber and protein. They're a great vegetarian option to keep hunger at bay. Try them as almond butter, grab a handful for a snack or sprinkle them on salads for a protein boost.

                   12. Eggs                  

Eggs, 6 grams of protein per large egg

Recipe to try: Avocado Toast with Egg, Cheddar & Kimchi

Eggs are more than just a breakfast food. They once had a bad reputation for being high in cholesterol but eating cholesterol doesn't raise your cholesterol. Don't just eat the whites, though. The yolks are also nutrient rich, delivering protein, vitamins and antioxidants.

    9 Vegetarian & Vegan Proten Substitutes                        

Here’s your push-up routine: Do 3 sets of 10. If you want to target your triceps, add one rep of Chaturanga push-ups.

Too difficult? If you cannot hold your form while balancing on your feet, drop to your knees and follow the same motions above. Gradually build your strength by lifting one knee when you’re ready, and ultimately progressing to keeping both knees lifted.

Too easy, you say? Lift one foot off the ground, or try to clap your hands at the top of each push-up.

Still too easy for you? First off, you’re impressive! Second, go to a wall and lift into a handstand. Even further, try some handstand push-ups.

2- The Squat

Squatting is arguably the best exercise for overall fitness. With feet shoulder-width distance apart, start the motion with your hips and squat as low as you can. Do not allow your upper body to move forward as you lower your bottom toward the floor.

Squats obviously target the glutes, but also the abs because when you squat in proper form, you start your motion by actively lowering your glutes, and then when you drop your hips, you activate your entire core to maintain balance.

Here’s your squat routine: Do this for 3 sets of 10 repetitions.

Too difficult? Simply sit on a chair, engage your glutes, and stand up. Sit down, and repeat.

Too easy, you say? Raise one foot and balance it against the ankle or thigh of your other leg (think Tree Pose), and lift yourself up and down on the standing leg.

Still too easy for you? Make it ever harder by elevating your leg behind you like you would in Warrior 3. If that’s too easy, then kick your leg out in front of you, lower yourself down to the floor to a sit and then get back up (similar to a pistol squat).

3. The Lunge

With your feet shoulder-width apart, take a large step forward and bend both knees to 90 degrees. Return to your original upright position and then step backwards until both knees are 90 degrees.

When doing a lunge, you are moving in two out of the three of your body’s unique planes. Guess what stabilizes you as you move through multiple planes? Your abs! You are also activating a ton of muscle and burning more fat.

Here’s your lunge routine: Repeat this 10 times on each leg for 3 sets.

Too difficult? Get into lunge position, but instead of coming back to standing between lunges, keep your feet in place. Now, simply move upward and downward. Then, switch legs.

Too easy, you say? Try adding on by stepping backwards at the end of every rep and then lowering yourself down.

Still too easy for you? Do a several up and down pulsing movements in the same place.

4. The Glute Bridge

While laying on your exercise or yoga mat, raise your hips and keep them in line with your feet. A glute bridge engages your core as you squeeze your abdominals and glutes at the top of your rep.

Learn how to do a proper Glute Bridge

Here’s your glute bridge routine: Repeat this for 3 sets of 10.

Too difficult? Try to limit your range of motion and only go as high as you can.

Too easy, you say? Pick up one of your legs while you follow the same motions from above.

Still too easy for you? Hold every repetition for 5-10 seconds. If that’s still not enough for you, pick up your feet on an elevated surface such as a chair, couch, or your bed.

5. The Tricep Dip

With an elevated surface behind you (like a chair or curb if you’re outside), place your hands on both sides, extend your legs out in front of you, and lower your body as low as you can, keeping your elbows hugged into your side body. Then lift up using just your arms and without the help of your legs.

In order to not sway, you will need to engage the large lateral muscles of your back, your side abs (obliques), and your abdominal muscles.

Here’s your tricep dip routine: Repeat this for 3 sets of 10.

Too difficult? If it’s too much, you can use your legs to help you – just keep your feet on the floor with your knees bent and repeat the same motions above.

Too easy, you say? Elevate your legs on a surface, such as yoga blocks or a chair.

6. The Sit-Up

Do not attempt to do a sit-up with your knees bent! Instead, lay on the floor or your mat with your legs outstretched in front of you, and raise your torso and reach toward your feet. This exercise will work on the entire range of motion of your abdominal muscles.

Here’s your sit-up routine: Repeat this for 3 sets of 10.

Too difficult? Bend your knees and work your way up to straight leg sit-ups.

Too easy, you say? Raise your torso toward your feet and work your way to an upright, standing position. Then, gently reverse the position until you are laying flat, just as you would in savasana.

I encourage those over the age of 50 to consider upgrading to the longevity lifestyle because it’s a balanced way of daily living that utilizes a holistic approach to improve health – focusing on habits of nutrition, exercise, money, relationships, and personal development:

The longevity lifestyle invites each person to craft (and then, periodically update) his or her own strategy for healthier aging.

That strategy must be specifically designed for each person’s unique circumstances and needs – if it’s to be helpful and effective.

The idea behind the longevity lifestyle is not just to extend lifespan, but most importantly to improve daily quality of life.

Improve Health: How to Be in the Top 3% of the Healthiest People

Here’s the shocking news: under 3% of Americans are living the longevity lifestyle.

Recent research – a study sample of 153,000 adults in 50 states – revealed that the vast majority of people are not managing all four of the most basic fundamentals of wellness:

exercising regularly

eating healthily (including consuming enough servings of vegetables each day)

keeping body weight within safe ranges

not smoking

If only 3% of people in the US are living a healthy lifestyle, this does not bode well for future outcomes.

But your outcome can still be positive.

You can improve health significantly.

Action Step:  today, I encourage you to look at the above four lifestyle bullet-points, and ask:

which one am I managing the most effectively?

which one am I managing the least effectively?

This increased awareness about your current habits will help you in the upcoming weeks as you begin to turn up the dial on your self-care protocols.

The Best Year of Your Life? It Probably Hasn’t Happened Yet

I’m Dane Findley and my message is simple: it’s only in your thriving that you have anything to offer anyone – therefore, the best investment you can ever make is in your own health:

my weekly update is for free-thinking, creative types who’ve decided they want to be even healthier than they are now

the evidence-based, actionable strategies for a better life – that I share freely – are for those intrigued by personal development

if you are kind and curious, you will likely find this information motivating and helpful

there’s nothing wrong with someone being rigid in their beliefs, but if that’s you, you’ll likely not enjoy my newsletter (no hard feelings – I wish you well on your journey)

What Are The Factors That Affect The Breast Size?

The size of your breasts is determined by a number of factors. They are listed below:

Genetics: Your genes play a major role in determining the shape and size of your breasts by influencing the levels of the hormones that affect your breast tissue.

Your Weight: Regardless of how big or small your breasts are, a large proportion of your breast tissues are composed of fat. Thus, the size of your breasts may change if you happen to gain or lose weight.

Your Age: With your advancing age, the ligaments that hold your breasts together can wear out, causing your breasts to sag.

Breastfeeding: Due to fluctuations in hormones, your breasts tend to swell while you are breastfeeding and deflate once you stop doing so.

1. Drink a glass of water first thing in the morning

Coffee’s great too, but it’s best to start your day by re-hydrating with a full glass of water. Hydrating first thing in the morning helps to aid digestion, enhance skin health, and boost energy.

2. Take the stairs

Taking the stairs instead of the elevator is a simple way to get a little more physical activity in your daily life. It also strengthens and tones your legs and core while you’re at it!

3. Make half your plate veggies

A simple hack for healthy eating (and portion control) is to make half your plate veggies at each meal.

4. Get a Fitbit & track your steps

Using a Fitbit (we like the Ionic and Versa) to track your steps is an easy way to make sure you’re getting enough physical activity. We aim for 10,000 steps each day, which has significant physical and mental health benefits. The Fitbit will also remind you to get 250 steps each hour (another important measure of health—see tip #9!).

5. Switch to nontoxic household cleaning products

Conventional household cleaning products are full of harmful chemical ingredients that are not good for our health. Switching to healthier alternatives (we share a complete list in our Healthy Cleaning Guide) is a simple way to reduce your exposure to environmental toxins in your home.

6. Use nontoxic skincare & personal care products

Similar to cleaning products, conventional skincare and personal care products are formulated with toxic ingredients we should not regularly let absorb into our body’s largest organ. Reduce the toxic burden on your body by switching to nontoxic personal care and beauty products (see our specific recommendations on deodorant, sunscreen, and green beauty products).

7. Take a probiotic daily

A daily probiotic can help with digestion, skin health, immunity, mental health and more. Learn more about the health benefits of probiotics (and all the ways to get them in your diet), and shop our favorite probiotic here.

8. Eat real food

Aim to only eat real food that’s made of whole food ingredients you would have in your own kitchen pantry, or that your grandmother would recognize. (Yup, this rules out most packaged food, sorry!)

9. Stand up every 30 minutes while working

Reduce the harmful effects of sitting (like at your desk job) by standing up and moving around a bit every half hour.

10. Get sunlight every day

Vitamin D is one of the most important nutrients for overall health, and sunlight is a great source of it. Aim to get at least 30 minutes of sunlight each day—preferably in the afternoon, and without sunscreen .

11. Fill your home with houseplants

Houseplants help to cleanse your indoor air (sadly, it probably needs it!), they’re pretty, and research even shows they improve mood, creativity and problem solving!

12. Sweat every day

Aim to sweat in some way each day—whether that’s via running, biking, dancing, hot yoga, or any other physical activity you enjoy.

13. Have a daily Green smoothie

Green smoothies as a snack or simple, on-the-go breakfast are an easy way to get your greens in each day. Check out our curated list of healthy (veggie-packed!) smoothie recipes.

14. Work hard & be kind

Enough said!

15. Cultivate a positive mindset

“The only difference between a good day and a bad day is your attitude.” It’s true—mindset is everything! Cultivate a positive mindset by recognizing negative thought patterns and countering them with positive thoughts or affirmations.

16. Get enough sleep

Most adults need 7-9 hours of sleep each night. Follow our tips on getting quality sleep—things like keeping your bedroom cool at night, avoiding blue light after dark, and more.

17. Start your day with a healthy morning routine

Start each day with fulfilling activities that set the tone for how you want to feel—whether that’s inspired, relaxed, productive, or something else. Check out our list of ideas for your healthy morning routine.

18. Eat the rainbow

Aim to eat all the colors of the rainbow each day. (Natural colors only, no Skittles!) Get our free fillable/printable Eat the Rainbow daily & weekly tracker to help keep track!

19. Floss your teeth

Floss your teeth daily for good dental health and overall health. Not only does flossing daily protect your teeth and gums, but good dental health is also important for immunity and heart health.

20. Spend time alone

Spending regular time alone helps to get to know yourself, and check in with how you’re doing and what you want, so you can live your most intentional life. Some people enjoying hiking, going for a walk or run, meditating, or even sunbathing as a healthy source of alone time.

21. Do things you enjoy

This often gets overlooked as an essential element of healthy living—doing things each day that you enjoy! Whether that’s exercise, baking, crafting, reading a book or watching TV, reserve time each day to spend doing activities you personally enjoy.

22. Choose organic foods when possible

There are a gazillion health, environmental and social reasons to choose organic foods, so we’ll let that more detailed post do the talking and just remind you to choose organic foods whenever possible.

23. A teaspoon of apple cider vinegar keeps the doctor away

Apple cider vinegar cures everything (well… almost everything!). A teaspoon of apple cider vinegar in a glass of water helps aid digestion, relieve bloat, boost immunity, regulate blood sugar levels and more.

24. Smile often

Smiling actually boosts your physical and mental health, so smile as often as you can throughout the day!

25. Work on overcoming your fears

Fears hold us back and keep us from living life as our best self. Acknowledge your fears and take steps to overcome them. (One example of this is overcoming your fear of public speaking to open new doors in your career and personal life.)

26. Use a yoga ball as a desk chair

Save your back/shoulders/neck and strengthen your core by using a yoga ball as a desk chair.

27. Manage stress with self-care activities

Chronic stress is detrimental to both your physical and mental health. Get to know your stress triggers and releases (the things that can help calm you when you’re stressed) so you can proactively cope with stress and maintain healthy levels.

28. Intermittent fasting can promote weight loss

We’re not really into dieting (restrictions are no fun!), but intermittent fasting is more of an eating pattern than a diet. It has several notable health benefits, and can help speed metabolism to promote weight loss.

29. Drink a glass of water after every alcoholic beverage

A glass of water after every alcoholic beverage helps to detoxify the alcohol from your body, as well as slow your alcohol consumption and keep you hydrated (a key factor in hangover prevention!).

30. Practice gratitude

Practice gratitude each day—this could be when you wake up, before bed, or during your lunch break at work. Here are our favorite tips for practicing more gratitude in your daily life, plus a rundown of the physical and mental health benefits of practicing gratitude regularly.

31. A walk around the block is better than no walk at all

Air Fryer Recipes - get 70 plus healthy air fryer recipes. Air fryer recipes for breakfast, lunch, and dinner #airfryerrecipes Mediavine

What is an air fryer?

An air fryer is a device that uses hot air to fry foods.  Air fryers can fry foods with little to no oil.  This results in healthier versions of your favorite fried foods. HWS Featured Video  10 Things You Should Never Buy at the Dollar Store

healthy air fryer recipe Mediavine

What Can You Cook with an Air Fryer?

You can cook almost anything in an air fryer.  From the list of healthy air fryer recipes below, you’ll see that you can cook complete breakfast, lunch, and dinner meals using just an air fryer.  There are even air fryer recipes for cakes!

Does Air Frying Destroy Nutrients

Cooking foods using any cooking method can cause it to lose up to 40% of its nutrients. Due to its cooking methods, air fryers allow you to keep more key nutrients than many other cooking methods. Air Fryer’s cook food by circulating hot air. Air frying your food allows you to cook food quickly and healthy.

Is Buying an Air Fryer Worth It?

Buying an air fryer is worth it for many different reasons.  What you have to determine is if these reasons are important to you.  An air fryer can allow you to cook foods that taste like they are fried using the traditional method.  You get the taste of fried foods in a healthier version that is cooked with little to no oil.

Air fryers also allow you to cook foods faster.  If you are short for time and looking for ways to cook fast healthy meals, and air fryer will be worth the buy. Mediavine

Finally, air fryers also allow you to cook many other non-fried types of dishes.  This includes things like cakes and pizza. If you have a small cooking space, an air fryer can serve as a method of cooking multiple types of foods using one kitchen gadget.

Air Fryer Advantages and Disadvantages

There are multiple advantages to adding an air fryer to your kitchen gadgets.  Air fryers allow you to save time by cooking foods faster.  They also allow for faster kitchen clean up time.  Most importantly, air fryers allow you to make healthy dishes that taste good.

There are a few disadvantages to cooking with an air fryer that is worth pointing out.

Overcooking meats in an air fryer can cause them to get a layer of blackened crust.  This layer of crust is called acrylamide, a fairly common compound that can potentially cause cancer.  When cooking in your air fryer you should remove this layer of the blackened crust before eating your meats.

Air fryers also present you with a higher risk of burning or drying out your food.  These magic gadgets cook food rapidly at high temperatures.  It is important that you watch your food and cook for the proper duration.

How to Use an Air Fryer

Here is a great video that demonstrates how to use an air fryer and the many dishes you can make.

Mediavine

Healthy Air Fryer Recipes – Breakfast

healthy air fryer recipes

Air fryer bacon – Recipes that Crock

Homemade Sausage Rolls In The Airfryer – Recipe This Mediavine

Air fryer French toast sticks – 5 Minutes for Mom

Air Fried Vegan Beignets – Healthy Slow Cooking

Breakfast puffed egg tarts – The Flying Couponer

Ham and egg toast cups – The New Chew

Vegan Bacon-Wrapped Mini Breakfast Burritos – Spabettie

Monte Cristo Sandwich – Blue Jean Chef

Air fryer heavenly french toast – Fork to Spoon

Air Baked Eggs – Senses

Air fryer greasy spoon home fried potatoes – This Old Gal

Air Fryer Tofu Scramble – Glue and Glitter

Air fryer frittata – Awe Filled Homemaker

Air fryer breakfast sausage and cheese wraps – Dana Vento

Air Fryer Eggs in a Hole – Go Wise USA

Easy Air Fryer Omelette – Bitz & Giggles

Air Fryer Perfect Cinnamon Toast – This Old Gal

Blueberry Lemon Muffin Air Fryer – Wine Lady Cooks

Cinnamon Rolls – Blue Jean Chef

Healthy Air Fryer Recipes – Veggies

healthy air fryer recipes Mediavine

Crispy roasted broccoli – Saffron Trail

Crispy air-fried brussels sprouts – Glue and Glitter

Roasted chickpeas – Care 2

Air fryer fried green tomatoes – Spicy Southern Kitchen

Air-Fried asparagus – Moma Shire

Air fried carrots, two ways – Bewitching Kitchen

Crispy oven-fried garlic mushrooms – Recipes Diaries

Lemony green beans – The Real Kitchen and Beyond

Healthy Air Fryer Recipes – Chicken

healthy air fryer recipes Mediavine

Crispy low-fat air fryer chicken – The Midnight Baker

Air fryer Chick-fil-A chicken sandwich – This Old Gal

Air fryer garlic parmesan chicken tenders – Kitchen Dreaming

Air fried buffalo chicken strips – Beauty and the Bench Press

Air fryer crispy honey garlic chicken wings – This Old Gal

Air fryer chicken fajita rollups – Awe Filled Homemaker

Air fryer buffalo style skinny chicken wings – Just Plum Crazy

Air fryer whole roasted chicken – Funny is Family

Air fryer chimichangas – Recipe Diaries

Healthy Air Fryer Recipes – Pork

healthy air fryer recipes Mediavine

Pork-Chop air fryer recipe (Bone-in or Boneless) – Saving You Dinero

Air fryer steak with garlic butter – The Forking Life

Pork tenderloin with bell pepper – The Philips Chef

Air fryer Chinese salt and pepper pork chops – This Old Gal

Healthy Air Fryer Recipes – Beef

healthy air fryer recipes Mediavine

Air fryer steak with garlic butter – The Forking Life

Air fried meatloaf – Toast to Roast

Beef & vegetable recipe – Cooking with Doug

Air fryer Mongolian beef – Mommy Hates Cooking

Air fried burgers – Hot Air Frying

Healthy Air Fryer Recipes – Seafood

healthy air fryer recipes Mediavine

Air fryer cajun shrimp – Spatula On Fire

Zesty Ranch Air Fryer Fish Fillets – The Kitchen Magpie

Air fryer bang bang panko-breaded fried shrimp – Stay Snatched

Air fried crab cakes – Color Your Recipies

Perfect air fryer salmon – Noble Pig

Air fryer parmesan shrimp – Bitz & Giggles

Thai fish cakes with mango salsa – The Philips Chef

Coconut shrimp – Power Air Fryer

Healthy Air Fryer Recipes – Appetizers & Sides

healthy air fryer recipes Mediavine

Air fryer pizza bagels – Mommy Hates Cooking

Air fryer sweet potato chips – Awe Filled Homemaker

Air fryer bacon and cream cheese stuffed jalapeno poppers – Stay Snatched

Air fryer french fries – A Pinch of Healthy

Air fryer dill pickles – Just a Pinch Recipies

Weight Watchers air fryer cajun zucchini chips – Life is Sweeter by Design

Flourless crunchy onion rings – Recipe This

Weight Watchers air fryer buffalo cauliflower – FOODSERVICE

Air fryer crispy crab rangoon – Stay Snatched

Cauliflower tater tots – Blue Jean Chef

Air fried Hasselback potatoes – Key Ingredient

Air fryer mac and cheese balls – A Sparkle of Genius Mediavine

Air fryer baked garlic parsley potatoes – Courtney’s Sweets

Air fryer perfect biscuits – Fork to Spoon

Healthy Air Fryer Recipes – Desserts

healthy air fryer recipes

Five-minute air fryer donuts – Hip 2 Save

Air fryer apple dumplings – Key Ingredient

Air fryer apple hand pies – Recipe Diaries Mediavine

Air fryer churros – Recipes for Our Daily Bread

Chocolate chip zucchini bread – Recipe This

Chocolate cake in an air fryer – Allrecipes

Let’s Get Healthy

1. Lack of sleep makes you sick

Find yourself getting sick a little too often? Believe it or not, your lack of sleep may be to blame!

Your body needs sleep in order to keep your immune system strong. When you skip sleep, you make it easier to get sick.

And once you’re sick, you may have a hard time sleeping. It creates a vicious cycle that can be very difficult to escape.

RELATED: 8 Ways To Boost Your Immune System

2. Lack of sleep hurts your heart

Heart health is very important. And you should do whatever you can to reduce the risk of things like coronary heart disease and stroke.

Unfortunately, a lack of sleep greatly increases your risk for those cardiac events. By sleeping more each night, you can help keep your heart nice and healthy.

3. Lack of sleep increases your risk of cancer

In some ways, nothing is scarier than cancer. And that’s partly because we are constantly discovering new things that increase your cancer risk.

And you guessed it: skipping sleep increases your risk factor for certain cancers. Specifically, it increases your risk for breast cancer, prostate cancer, and even colorectal cancer.

It goes both ways, though. If you can strive to get at least seven hours of sleep each night, you can reduce your cancer risk in a big way.

RELATED: 10 Signs You May Have Cancer

4. Lack of sleep makes it hard to think

When you haven’t had much sleep, that morning cup of coffee starts to look very good. We use coffee to clear the cobwebs from our brain and to think a bit more clearly.

Unfortunately, not getting enough sleep can lead to issues that no amount of coffee can fix. Your brain will eventually experience issues with memory, reasoning, decision-making, and more.

This would be bad enough on its own, but you could potentially lose your job if your work performance starts to suffer. Better play it safe and get a solid night of sleep throughout the week.

5. Lack of sleep affects your memory

Everyone knows about the concepts of “short-term memory” and “long-term memory.” But have you ever thought how information moves from one to the other?

As it turns out, your body uses sleep to help move those short-term memories into long-term storage inside your brain. When you miss out on sleep, you disrupt this process and your brain doesn’t store all of the important information.

Get a good night’s sleep each night. If you’re anything like me, your memory needs all the help it can get!

RELATED: 9 Supplements Every Man Over 40 Should Take

6. Lack of sleep reduces your libido

It may make you blush, but our sex lives are a major part of who we are. And different factors over time can reduce your libido, effectively putting your sex drive on hold.

And we’re not just talking about effects on older people. Even young men (a demographic known for being very frisky) may experience a reduction in sexual hormones up to 15% due to interrupted sleep.

Long story short? Sleeping more will lead to more sex. And more sex may very well lead to a better night’s rest!

7. Lack of sleep makes you gain weight

What’s your biggest lifelong enemy? For many of us, the honest answer is “our waistline.”

It’s a struggle to lose or even maintain weight. And if you’re not getting enough sleep each night, those pounds are likely to sneak back onto your body.

Over time, this can lead to obesity and all of its related health problems. But if you can get at least seven hours of sleep each night, you won’t have to yell at your scale nearly as often.

8. Lack of sleep increases your risk of diabetes

In some cases, missing sleep can lead to very surprising and very specific consequences. And this includes a heightened risk of diabetes.

If you don’t get at least seven hours of sleep each night, you can disrupt the insulin production in your body. Over time, this leads to additional insulin issues and the onset of diabetes.

While diet and exercise are a great way to ward off diabetes, getting a solid night’s sleep also plays a major role.

9. Lack of sleep leads to more accidents

What’s the worst that could happen if you keep skipping out on sleep? The short answer is that you could die!

If you get less than seven hours of sleep each night, you will be less awake and alert behind the wheel. And that makes it far likelier that you cause a car accident that could hurt or even kill you.

Ultimately, if you’re feeling too groggy, you need to let someone else drive.

RELATED: 10 Things That Happen To Your Body When You Drink Coffee Every Day

10. Lack of sleep ages you

Still not convinced you need more sleep at night? Let’s put it this way: the concept of “beauty sleep” is very real!

When you consistently avoid getting enough sleep, it will show on your skin in a number of ways. This includes wrinkled skin, loose skin, and even discolored skin.