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Girls with teeny ta-tas might be able to pull off a plunging neckline without looking boobilicious and don't have to wear multiple sports bras, but it's not all spaghetti straps and sunshine. If your bra size is the same as the type of batteries in your remote control, we feel you. Read on for 14 problems you and your bee stings can totally relate to.
1. In high school, you bought the smallest bra available in Victoria's Secret—and it was still too big. Shout out to your entire graduating class! They probably saw your nipples at least once since your pair couldn't fill the whole cup 2. Speaking of high school, your 18-year-old self was waiting for the day her pair would arrive, but... A decade later, they seemed to have gotten lost in the mail. 3. You've seriously considered bizarre boob-growing methods. The suction cup bra, breast-enhancing pills, straight-up estrogen supplements. You've pondered them all and maybe even sampled a few. 4. Wearing your "hello, fellas" push-up bra on a first date feels a little like a trick. Sure, they look great now...but when the boulder holder comes off for the first time, well, here's to hoping he's an ass guy. 5. Swimsuit shopping sucks twice as much. Everyone hates shopping for a suit, but when your boobs are fun-sized, you have to strike more poses than Kendall Jenner in the dressing room to ensure you don't flash a nip at the pool. 6. And once you get to the pool, 15-year-old boys hit on you. It's not their fault you look like you could star in a Disney Channel sitcom. 7. You're told that it's still possible that your girls will grow. But that's only likely to happen after you get knocked up. Thanks, mom. 8. The sex move that involves putting a penis between your boobs is a pipe dream. There's no way in hell that's ever going to be a possibility for you. Maybe that's for the best, though? 9. The "scoop" isn't just a trick to make your boobs look perkier. It's a way of life. 10. You Can't. Stop. Staring. At other women's boobs. You may have even tried to feel a girl up. #BoobGoals. 11. Buying lingerie is borderline impossible. Not surprisingly, kinky costumes don't typically come small enough for a child to wear. 12. You're singlehandedly keeping your tailor in business. "Yep, I'll have the usual. Take three inches in on both sides. Thanks," says you every time you buy a dress. 13. You're genuinely surprised when you catch a glimpse of yourself with cleavage. It's so exciting, you're tempted to comment "Woo! Cleavage!" on the Facebook photo you're tagged in. 14. You've perfected the faux cleavage boob squeeze. Just bring those arms a couple of inches in, and bam, you've got the goods—for about 30 seconds. #boob #woman #sex #small #health #fun Please like us on Facebook and follow us on Twitter for all the updates and news
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42 percent of men have tried anal sex, according to a new report from the Centers for Disease Control and Prevention.
Butt play has been around since the dawn of time, but it’s become more common over the last 20 or 30 years as the stigma has disappeared, says Kimberly McBride, Ph.D., a sex researcher at the University of Toledo. Now that Maya Rudolph has screamed about anal bleaching on Bridesmaids and thousands of free anal clips are available on PornHub, more people are interested in testing the waters, she says. Still, not everyone who tries it makes it a regular part of their sex lives. Only 8 percent of women have had anal in the last month, according to a study from Indiana University. “A lot of women say that it’s a special occasion thing,” McBride says. “They’ll only do it on his birthday or Valentine’s Day.” But here’s a little secret: It doesn’t have to be a favor on her part. “The anus is rich in nerve endings,” says McBride. “If you do it right, it can be a really pleasurable experience for her.” Follow these steps, and she may be the one to ask for it next time. 1. Wait for the green light This may seem painfully obvious, but McBride says she constantly hears from women who say their guys just ram it in, or claim that “it slipped.” If she’s not relaxed and ready (see Step 2), it’ll just be painful for her. Ask her if she’s up for trying anal—and hash out any concerns—before you hop into bed, McBride says. Of course, if she’s not into it, you have to respect that. If she’s game, don’t take it as a blanket approval to go for it anytime you’re fooling around. Check in with her in the moment to see if she’s in the mood for anal. 2. Play in the shallow end The anus can be an uncomfortable place to be touched at first. To help her get used to it, start with light butt play before you try penetration, says McBride. For example, one night you can try just putting a finger or a vibrator on the outside of her anus. Another night, lube up a finger and gently insert it. Or experiment with butt plugs. 3. Lubricate, lubricate, lubricate When you’re both ready to try the real thing, there are two things you need to know about the booty, says McBride. One: It doesn’t self-lubricate. Two: It’s very sensitive to tearing. These two facts make it absolutely essential to use lube, and plenty of it. 4. Put her in the driver’s seat Despite what you see in porn, thrusting too deeply, too quickly, or too vigorously will just hurt her. Your best bet: Let her control the depth and speed of penetration, says McBride. You can let her climb on top for a dirty variation of the cowgirl position, do it missionary with her hands guiding your hips, or doggy style with her in charge of backing it up. #anal #woman #sex #drinking #health #fun Please like us on Facebook and follow us on Twitter for all the updates and news ![]()
Women are more vulnerable than men to alcohol’s effects, even after drinking smaller amounts. Heavy drinking can lead to increased risk of health problems such as liver disease, brain damage, and breast cancer. Women are as likely as men to recover from alcohol dependence, but women may have more difficulty gaining access to treatment.
Particular alcohol risks in women Women in many different cultures enjoy drinking alcohol for a variety of reasons—to celebrate a special occasion, help them feel more sociable, or simply to unwind with family and friends. While many are able to drink responsibly, alcohol use does pose unique risks to all women. While men are more likely to drink alcohol than women, and to develop problems because of their drinking, women are much more vulnerable to alcohol’s harmful effects. Women tend to develop alcohol-related diseases and other consequences of drinking sooner than men, and after drinking smaller cumulative amounts of alcohol. Women are also more likely to abuse alcohol and other substances in order to self-medicate problems such as depression, anxiety, and stress, or to cope with emotional difficulties. Women who drink more than light to moderate amounts of alcohol (more than about 7 drinks a week) are at increased risk of car accidents and other traumatic injuries, cancer, hypertension, stroke, and suicide. In addition, drinking at an elevated rate increases the likelihood that a woman will go on to abuse or become dependent on alcohol. The health consequences of alcohol abuse in women Women who abuse or are dependent on alcohol are more vulnerable than men to:
Alcohol and breast cancer Alcohol may also raise a woman’s chance of developing breast cancer. Each additional 10 grams of alcohol (the amount in about one 4-oz glass of wine) per day raises the relative risk of developing breast cancer over a lifetime by about 10%. To put this in perspective: A woman’s overall lifetime risk of breast cancer is almost 9 in 100 if she drinks no alcohol. Two drinks per day increases the risk to just over 10 in 100, while six drinks a day ups her risk to about 13 in 100. Women—and girls—are drinking more According to a 2009 survey, approximately 47% of women ages 12 and over in the United States reported being current drinkers, defined as having had a drink in the past 30 days. Trends suggest that white, employed women are drinking greater amounts of alcohol and with greater frequency. Some of this increase may reflect a greater comfort on the part of women to discuss their drinking. Social stigmas are starting to fade Historically, women have tended to feel a greater sense of shame about drinking and getting drunk than men, but it appears that among younger women, this stigma may be fading. While men are still more likely to drink—and to binge—women are drinking more, and more often, than they did in the past. According to data from a survey of almost 18,000 college students across the U.S., about one in three female students engages in binge drinking (consuming four or more drinks in a row, often in quick succession). Furthermore:
It's easy to cross the line into risky drinking A standard drink is:
For women in particular, there is a very fine line between healthful and harmful drinking—one that is easy to cross. While moderate drinking is defined as no more than seven drinks a week and no more than three on any given day, those levels aren’t set in stone. The amount a woman can safely drink depends on:
Because women become addicted to alcohol more easily than men, drinking even moderately can be a slippery slope. This is especially true for older women. In fact, about half of all cases of alcoholism in women begin after age 59. Certainly, no one should feel obliged to start drinking for the health benefits. There are plenty of other ways to safeguard your health, such as regular exercise, a nutritious diet, keeping your weight under control, and not smoking. But for women who enjoy alcoholic beverages, it’s important to know where to draw the line, and to be prepared to redraw it as you get older. Alcohol affects women in unique ways A woman’s body processes alcohol more slowly than a man’s. One drink for a woman has about twice the effect of one for a man. Plus, women have a “telescoping,” or accelerated, course of alcohol dependence, meaning that they generally advance from their first drink to their first alcohol-related problem to the need for treatment more quickly than men. Why are women more sensitive to the effects of alcohol? Several biological factors make women more vulnerable to the effects of alcohol than men.
Sexual and physical abuse increases risk Evidence suggests that sexual or physical abuse during childhood may predispose both men and women to alcohol and drug problems in adulthood. Since women are more likely to have been victims of childhood sexual abuse, they are disproportionately affected. Research shows that:
Drinking during pregnancy–Never a good idea Drinking alcohol during pregnancy can cause an array of physical and mental birth defects, and is the leading preventable cause of mental retardation in the United States. When a pregnant woman drinks, alcohol passes through the placenta to her fetus. In the fetus’s developing digestive system, alcohol breaks down much more slowly than it does in an adult body, meaning that the fetus’s blood alcohol level can remain high for longer periods. Any kind of alcohol in any amount can harm a developing fetus, especially during the first and second trimester. Physicians and public health officials recommend that women avoid drinking any alcohol during pregnancy. Risks to offspring Each year in the U.S. alone, about 40,000 babies—or one in every 100—are born with fetal alcohol spectrum disorders (a term that encompasses fetal alcohol syndrome and several related disorders). Babies with these problems usually:
Overcoming barriers to treatment and recovery Not only are women less able to tolerate the effects of alcohol than men, they are also less likely to seek specific help to overcome any drinking problems they develop. Men who abuse alcohol are more likely to enter alcohol-treatment programs, whereas women are more inclined to seek help from primary care practitioners and mental health counselors. Women with drinking problems:
Women and men are equally capable of recovery For a long time, professionals believed that women with substance abuse problems were less likely than men to recover from them. Yet limited evidence on the matter was available, because many studies on the outcome of substance abuse treatment conducted before the 1990s enrolled only men. The few studies that enrolled both men and women did not examine the impact of gender differences. The situation changed in the early 1990s after the FDA and the National Institutes of Health issued guidelines aimed at increasing the representation of women and minorities in research studies. A review in Drug and Alcohol Dependence found that women are equally able to recover as men. Still, women face some unique challenges. Women may have difficulty gaining access to treatment A number of studies conclude that women are less likely than men to enter treatment programs for substance abuse problems, including those involving alcohol. Although it remains unclear why this is so, particular barriers to treatment seem to affect women more often than men. These include:
Even if women remain reluctant to enter traditional alcohol-treatment programs, it’s important to seek medical and emotional support from other sources. Psychotherapy, self-help groups, and medications are all available to help women stop or reduce their drinking. Anyone who has struggled to overcome alcohol dependence or an alcohol abuse problem knows how difficult a process recovery can be. But the evidence suggests that women are just as likely to recover as men once they begin treatment—a glimmer of hope that may make the journey to recovery worth trying. #Alcohol #woman #girl #drinking #treatment #risk #health Please like us on Facebook and follow us on Twitter for all the updates and news Childhood Obesity and Weight Problems Helping Your Child Reach and Maintain a Healthy Weight19/4/2017 ![]()
As a parent, few things are cuter than your full-cheeked baby or the chubby knees of your toddler. For some children, however, that adorable baby fat may turn into a health concern. If you’re watching your child struggle with his or her weight, you may feel alone or helpless; in reality, you are neither. Childhood obesity affects an enormous number of families around the world, but the vast majority of these cases are preventable—and can still be reversed. With support, encouragement, and positive role modeling, you can help your child reach and maintain a healthy weight.
Childhood obesity: a growing problem Over the past 30 years, the number of kids with weight problems has increased at an alarming rate worldwide. Today, nearly 1 out of 4 children and teens in developed countries are overweight or obese. Those extra pounds put kids at risk for developing serious health problems, including diabetes, heart disease, and asthma. Childhood obesity also takes an emotional toll. Overweight and obese children often have trouble keeping up with other kids and joining in sports and activities. Other kids may tease and exclude them, leading to low self-esteem, negative body image, and even depression. Diagnosing and treating weight problems and obesity in children as early as possible may reduce the risk of developing these and other serious medical conditions as they get older. Whatever your children’s weight, though, let them know that you love them and that all you want to do is help them be healthy and happy. Is your child overweight? Children grow at different rates at different times, so it is not always easy to tell if a child is overweight. Body mass index (BMI) uses height and weight measurements to estimate how much body fat a child has. However, while BMI is usually a good indicator, it is NOT a perfect measure of body fat and can even be misleading at times when children are experiencing periods of rapid growth. If your child registers a high BMI-for-age measurement, your health care provider may need to perform further assessments and screenings to determine if excess fat is a problem. Causes of weight problems and obesity in children Understanding how children become obese or overweight in the first place is an important step toward breaking the cycle. Most cases of childhood obesity are caused by eating too much and exercising too little. Children need enough food to support healthy growth and development. But when they take in more calories than they burn throughout the day, the result is weight gain. Causes of weight problems in children may include:
Myth 1: Childhood obesity is genetic, so there’s nothing you can do about it. Fact: While a person’s genes do influence weight, they are only one small part of the equation. Although some children are more prone to gaining weight than others, that doesn’t mean they’re destined for weight problems. Most kids can maintain a healthy weight if they eat right and exercise. Myth 2: Children who are obese or overweight should be put on a diet. Fact: Unless directed by your child’s doctor otherwise, the treatment for childhood obesity is not weight loss. The goal should be to slow or stop weight gain, allowing your child to grow into his or her ideal weight. Myth 3: It’s just baby fat. Children will outgrow the weight. Fact: Childhood obesity doesn’t always lead to obesity in adulthood, but it does raise the risks dramatically. The majority of children who are overweight at any time during the preschool or elementary school are still overweight as they enter their teens. Most kids do not outgrow the problem. To combat weight problems, get the whole family involved Healthy habits start at home. The best way to fight or prevent childhood obesity and weight problems is to get the whole family on a healthier track. Making better food choices and becoming more active will benefit everyone, regardless of weight. And with the whole family involved, it will be much easier for your overweight child to make lasting lifestyle changes. You can also make a huge impact on your children’s health by getting involved with the details of their lives. Spending time with your kids—talking about their day, playing, reading, cooking—can supply them with the self-esteem boost they may need to make positive changes. Leading by example If your children see you eating your vegetables, being active, and limiting your TV time, there’s a good chance that they will do the same. These habits will also have the happy side effect of helping you to maintain a healthy weight as well. What you eat: Tell your child about the healthy food you are eating, while you are eating it. You might say, “I’m eating broccoli with garlic sauce. Want a bite?” When you cook: Cook healthily in front of your children. Better yet, give them an age-appropriate job in the kitchen. Tell them about what you are making and why it’s good for your body. How you move: Exercise in some way, every day. Be authentic—do things you enjoy. Tell your kids what you’re doing, and invite them to join you. Your free time: Avoid the television or too much computer time. Kids are much less likely to turn screens on if they are off and you are doing something they can get involved in. Strategies for Real Life
Helping your children beat obesity begins with helping them forge a healthy relationship with food. While you may need to make major changes to your family’s eating habits, changing everything at once usually leads to cheating or giving up. Instead, start by making small, gradual steps—like adding a salad to dinner every night or swapping out French fries for steamed vegetables—rather than one big drastic switch. As small changes become habit, you can continue to add more healthy choices. Eat the rainbow. Serve and encourage consumption of a wide variety of fruits and vegetables. This should include red (beets, tomatoes), orange (carrots, squash), yellow (potatoes, bananas), green (lettuce, broccoli) and so on—just like eating a rainbow. Make breakfast a priority. Children who eat breakfast are less likely to be overweight or obese than those who skip the first meal of the day. It’s important to focus on healthy choices, though, like oatmeal, fresh fruit, whole grain cereal high in fiber and low in sugar, and low-fat milk instead of sugary cereals, donuts, or toaster pastries. Look for hidden sugar. Reducing the amount of candy and desserts you and your child eat is only part of the battle. Sugar is also hidden in foods as diverse as bread, canned soups, pasta sauce, instant mashed potatoes, frozen dinners, low-fat meals, fast food, and ketchup. The body gets all it needs from sugar naturally occurring in food—so anything added amounts to nothing but a lot of empty calories. Check labels and opt for low sugar products and use fresh or frozen ingredients instead of canned goods. Schedule regular meal times. The majority of children like routine. If your kids know they will only get food at certain times, they will be more likely to eat what they get when they get it. Limit dining out. If you must eat out, avoid fast food if you can. Don't go no fat, go good fat For years, nutritionists have preached that a low-fat diet is the key to managing weight and preventing health problems in kids and adults alike. But not all fats contribute to weight gain. So instead of trying to cut out fat from your child’s diet, focus on replacing unhealthy fats with healthy fats. Avoid trans fats Fried and convenience foods may contain artificial trans fats that are dangerous to your child’s health. Try to eliminate or cut back on:
Add more healthy fats Eating foods rich in monounsaturated and polyunsaturated fat is an important part of a healthy diet and can help a child control blood sugar and avoid diabetes. These “good” fats include:
Saturated fat can be enjoyed in moderation (the USDA recommends limiting saturated fat to 10 percent of your child’s daily calories). To help your child make the healthiest choices, focus on the source of saturated fats consumed: A glass of whole milk or natural cheese rather than a hot dog, donut, or pastry, for example, or grilled chicken or fish instead of fried chicken. Other tips to choosing saturated fat:
Your home is where your child most likely eats the majority of meals and snacks, so it is vital that your kitchen is stocked with healthy choices. Don’t ban sweets entirely. While many kids' consume too much sugar, having a no sweets rule is an invitation for cravings and overindulging when given the chance. Instead, limit the amount of cookies, candies, and baked goods your child eats and introduce fruit-based snacks and desserts instead. Limit juice, soda, and coffee drinks. Soft drinks are loaded with sugar and shakes and coffee drinks can be just as bad. Many juices aren’t any better nutritionally, so offer your child sparkling water with a twist of lime, fresh mint, or a splash of fruit juice instead. Keep snacks small. Don’t turn snacks into a meal. Limit them to 100 to 150 calories. Go for reduced-sugar options. When buying foods such as syrups, jellies, and sauces, opt for products labeled “reduced sugar” or “no added sugar.” Focus on fruit. Keep a bowl of fruit out for your children to snack on—kids love satsuma or tangerine oranges. And offer fruit as a sweet treat—frozen juice bars, fruit smoothies, strawberries and a dollop of whipped cream, fresh fruit added to plain yogurt, or sliced apples with peanut butter. Experiment with herbs and spices. Use sweet-tasting herbs and spices such as mint, cinnamon, allspice, or nutmeg to add sweetness to food without the empty calories. Check the sugar content of your kid’s cereal. There’s a huge disparity in the amount of added sugar between different brands of cereal, even those proclaiming to be whole grain or high in fiber. Some cereals are more than 50% sugar by weight. Try mixing a low sugar, high-fiber cereal with your child’s favorite sweetened cereal, or add fresh or dried fruit to oatmeal for a natural sweet taste. Snacks at home Snacks to stock up: Fresh fruit and vegetables that can be taken on the go or packed in a lunch. Milk and dairy products, including string cheese. Whole grain breads and cereals, pretzels, nuts, olives. Snacks to cut back: Soda, sweetened lemonade, fruit punch, and fruit juice with added sugar. Hot dogs, fatty lunch meats, sausage, chicken nuggets. White bread, sugary breakfast cereals, chips. Cookies, cakes, candy, ice cream, donuts. Watch portion sizesThere are strategies you can employ to retrain you and your family’s appetites and avoid oversized servings when eating out. Learn what a regular portion size looks like. The portion sizes that you and your family are used to eating may be equal to two or three true servings. To keep calories in check, try to limit portions to the size of your fist. Read food labels. Information about serving size and calories can be found on the backs of packaging. You may be surprised at how small the recommended portions are or how many calories are in the dish. Use smaller dishes. Portions will look bigger and you’ll eat less when you use small bowls or plates. Dish up in the kitchen. To minimize the temptation of second and third helpings, serve food on individual plates, instead of putting the serving dishes on the table. Divide food from large packages into smaller containers. The larger the package, the more people tend to eat without realizing it. Cut up high-calorie treats such as cheese, pizza, or chocolate into smaller pieces—and offer your child fewer pieces. Downsize orders. When eating out, share an entrée with your child or order just an appetizer instead. Order half-orders or a medium size instead of a large. Get your kid moving Children who sit too much and move too little are at the highest risk for becoming overweight. Kids need an hour of exercise daily for optimum health. This may seem like a lot, but exercise doesn’t have to happen in a gym or all at once. Instead, try to incorporate movement into your family’s regular routine. Exercise ideas for kids It used to be commonplace to find children running around and playing in the streets of their neighborhoods, naturally expending energy and getting exercise. In today’s world, that’s not always an option, but you still have options for boosting their activity level. Play active indoor games. Put the remote away and organize some active indoor games. You can play tag (perhaps crawling tag, so that you keep messes to a minimum), hide-and-seek, or Simon Says (think jumping jacks and stretches). Try activity-based video games, such as those from Wii and Kinect which are played standing up and moving around—simulating dancing, skateboarding, soccer, bowling, or tennis. Once your child gains in confidence, get away from the screen and play the real thing outside. Get active outside with your child. Take a walk together, bike around the neighborhood, explore a local park, visit a playground, or play in the yard. If it makes sense for your neighborhood and schedule, walk to and from activities and school. Do chores together. Perhaps it’s not your child’s first choice, but doing household chores is a very effective way to get exercise. Mopping, sweeping, taking out trash, dusting or vacuuming burns a surprising number of calories. Enroll children in after school sports or other activities. If your budget allows, sign children up to play a sport or get involved in an activity where they are physically active. The local YMCA, YWCA, or Boys’ and Girls’ Club are safe places for children to exercise and play. Sign up for a 5 or 10K walk/run with your child. Sometimes having a goal in mind can motivate even the most reluctant exercisers. Find a kid-friendly walk/run event in your area and tell your child you’ll be “training” for it together. Be sure to celebrate when you accomplish this feat Reduce screen time The less time your children spend watching TV, playing video games, or using computers or mobile devices, the more time they’ll spend on active pastimes. Remember how important it is for you to be a positive role model—yes, you may have to cut down on your own viewing habits—and have a good attitude about the change. Limit daily screen time. Studies show a link between screen time and obesity, so set limits on your child’s TV-watching, gaming, and web surfing. Experts recommend no more than two hours per day. Stop eating in front of the TV. Limit your child’s calorie intake by limiting time spent eating in front of the tube. Tell your child that, starting now, your family does all their eating at the table. Pick a different reward or punishment. Instead of rewarding your child with more time in front of the television or computer, promise something different, such as an outing or an activity of their choice. Encourage your child to develop new hobbies Making major lifestyle changes has the potential to add more stress to a child’s life. At times, your overweight or obese child might feel singled out, sad, angry, embarrassed, or discouraged. In the past, they might have dealt with stress by eating or zoning out in front of the TV. Since this is no longer an option, help them find a healthy alternative. Ask your child what he or she might like to take up as a hobby. Hobbies can help kids boost their self-esteem, relieve stress, and provide a positive outlet. What’s your favorite advice and experience? Please leave a comment below and share! #obesity #child #fat #snack #food #lifestyle #eat #lifestyle #health Please like us on Facebook and follow us on Twitter for all the updates and news ![]() Whether the problem is big or small, there are many things you can do to get your sex life back on track. Your sexual well-being goes hand in hand with your overall mental, physical, and emotional health. Communicating with your partner, maintaining a healthy lifestyle, availing yourself of some of the many excellent self-help materials on the market, and just having fun can help you weather tough times. Enjoying a satisfying sex life Sex. The word can evoke a kaleidoscope of emotions. From love, excitement, and tenderness to longing, anxiety, and disappointment—the reactions are as varied as sexual experiences themselves. What's more, many people will encounter all these emotions and many others in the course of a sex life spanning several decades. But what is sex, really? On one level, sex is just another hormone-driven bodily function designed to perpetuate the species. Of course, that narrow view underestimates the complexity of the human sexual response. In addition to the biochemical forces at work, your experiences and expectations help shape your sexuality. Your understanding of yourself as a sexual being, your thoughts about what constitutes a satisfying sexual connection, and your relationship with your partner are key factors in your ability to develop and maintain a fulfilling sex life. Talking to your partner Many couples find it difficult to talk about sex even under the best of circumstances. When sexual problems occur, feelings of hurt, shame, guilt, and resentment can halt conversation altogether. Because good communication is a cornerstone of a healthy relationship, establishing a dialogue is the first step not only to a better sex life, but also to a closer emotional bond. Here are some tips for tackling this sensitive subject. Find the right time to talk There are two types of sexual conversations: the ones you have in the bedroom and the ones you have elsewhere. It's perfectly appropriate to tell your partner what feels good in the middle of lovemaking, but it's best to wait until you're in a more neutral setting to discuss larger issues, such as mismatched sexual desire or orgasm troubles. Avoid criticizing Couch suggestions in positive terms, such as, "I really love it when you touch my hair lightly that way," rather than focusing on the negatives. Approach a sexual issue as a problem to be solved together rather than an exercise in assigning blame. Confide in your partner about changes in your body If hot flashes are keeping you up at night or menopause has made your vagina dry, talk to your partner about these things. It's much better that he know what's really going on rather than interpret these physical changes as lack of interest. Likewise, if you're a man and you no longer get an erection just from the thought of sex, show your partner how to stimulate you rather than let her believe she isn't attractive enough to arouse you anymore. Be honest You may think you're protecting your partner's feelings by faking an orgasm, but in reality you're starting down a slippery slope. As challenging as it is to talk about any sexual problem, the difficulty level skyrockets once the issue is buried under years of lies, hurt, and resentment. Don't equate love with sexual performance Create an atmosphere of caring and tenderness; touch and kiss often. Don't blame yourself or your partner for your sexual difficulties. Focus instead on maintaining emotional and physical intimacy in your relationship. For older couples, another potentially sensitive subject that's worth discussing is what will happen after one partner dies. In couples who enjoy a healthy sex life, the surviving partner will likely want to seek out a new partner. Expressing your openness to that possibility while you are both still alive will likely relieve guilt and make the process less difficult for the surviving partner later. Using self-help strategies Treating sexual problems is easier now than ever before. Revolutionary medications and professional sex therapists are there if you need them. But you may be able to resolve minor sexual issues by making a few adjustments in your lovemaking style. Here are some things you can try at home. Educate yourself Plenty of good self-help materials are available for every type of sexual issue. Browse the Internet or your local bookstore, pick out a few resources that apply to you, and use them to help you and your partner become better informed about the problem. If talking directly is too difficult, you and your partner can underline passages that you particularly like and show them to each other. Give yourself time As you age, your sexual responses slow down. You and your partner can improve your chances of success by finding a quiet, comfortable, interruption-free setting for sex. Also, understand that the physical changes in your body mean that you'll need more time to get aroused and reach orgasm. When you think about it, spending more time having sex isn't a bad thing; working these physical necessities into your lovemaking routine can open up doors to a new kind of sexual experience. Use lubrication Often, the vaginal dryness that begins in perimenopause can be easily corrected with lubricating liquids and gels. Use these freely to avoid painful sex—a problem that can snowball into flagging libido and growing relationship tensions. When lubricants no longer work, discuss other options with your doctor. Maintain physical affection Even if you're tired, tense, or upset about the problem, engaging in kissing and cuddling is essential for maintaining an emotional and physical bond. Practice touching The sensate focus techniques that sex therapists use can help you re-establish physical intimacy without feeling pressured. Many self-help books and educational videos offer variations on these exercises. You may also want to ask your partner to touch you in a manner that he or she would like to be touched. This will give you a better sense of how much pressure, from gentle to firm, you should use. Try different positions Developing a repertoire of different sexual positions not only adds interest to lovemaking, but can also help overcome problems. For example, the increased stimulation to the G-spot that occurs when a man enters his partner from behind can help the woman reach orgasm. The G-spot The G-spot, or Grafenberg spot, named after the gynecologist who first identified it, is a mound of super-sensitive spongelike tissue located within the roof of the vagina, just inside the entrance. Proper stimulation of the G-spot can produce intense orgasms. Because of its difficult-to-reach location and the fact that it is most successfully stimulated manually, the G-spot is not routinely activated for most women during vaginal intercourse. While this has led some skeptics to doubt its existence, research has demonstrated that a different sort of tissue does exist in this location. You must be sexually aroused to be able to locate your G-spot. To find it, try rubbing your finger in a beckoning motion along the roof of your vagina while you're in a squatting or sitting position, or have your partner massage the upper surface of your vagina until you notice a particularly sensitive area. Some women tend to be more sensitive and can find the spot easily, but for others it's difficult. If you can't easily locate it, you shouldn't worry. During intercourse, many women feel that the G-spot can be most easily stimulated when the man enters from behind. For couples dealing with erection problems, play involving the G-spot can be a positive addition to lovemaking. Oral stimulation of the clitoris combined with manual stimulation of the G-spot can give a woman a highly intense orgasm. Write down your fantasies This exercise can help you explore possible activities you think might be a turn-on for you or your partner. Try thinking of an experience or a movie that aroused you and then share your memory with your partner. This is especially helpful for people with low desire. Do Kegel exercises Both men and women can improve their sexual fitness by exercising their pelvic floor muscles. To do these exercises, tighten the muscle you would use if you were trying to stop urine in midstream. Hold the contraction for two or three seconds, then release. Repeat 10 times. Try to do five sets a day. These exercises can be done anywhere—while driving, sitting at your desk, or standing in a checkout line. At home, women may use vaginal weights to add muscle resistance. Talk to your doctor or a sex therapist about where to get these and how to use them. Try to relax Do something soothing together before having sex, such as playing a game or going out for a nice dinner. Or try relaxation techniques such as deep breathing exercises or yoga. Use a vibrator This device can help a woman learn about her own sexual response and allow her to show her partner what she likes. Don’t give up If none of your efforts seem to work, don’t give up hope. Your doctor can often determine the cause of your sexual problem and may be able to identify effective treatments. He or she can also put you in touch with a sex therapist who can help you explore issues that may be standing in the way of a fulfilling sex life. Maintaining good health Your sexual well-being goes hand in hand with your overall mental, physical, and emotional health. Therefore, the same healthy habits you rely on to keep your body in shape can also shape up your sex life. Exercise, exercise, exercise Physical activity is first and foremost among the healthy behaviors that can improve your sexual functioning. Because physical arousal depends greatly on good blood flow, aerobic exercise (which strengthens your heart and blood vessels) is crucial. And exercise offers a wealth of other health benefits, from staving off heart disease, osteoporosis, and some forms of cancer to improving your mood and helping you get a better night's sleep. Also, don't forget to include strength training. Don't smoke Smoking contributes to peripheral vascular disease, which affects blood flow to the penis, clitoris, and vaginal tissues. In addition, women who smoke tend to go through menopause two years earlier than their nonsmoking counterparts. If you need help quitting, try nicotine gum or patches or ask your doctor about the drugs bupropion (Zyban) or varenicline (Chantix). Use alcohol in moderation Some men with erectile dysfunction find that having one drink can help them relax, but heavy use of alcohol can make matters worse. Alcohol can inhibit sexual reflexes by dulling the central nervous system. Drinking large amounts over a long period can damage the liver, leading to an increase in estrogen production in men. In women, alcohol can trigger hot flashes and disrupt sleep, compounding problems already present in menopause. Eat right Overindulgence in fatty foods leads to high blood cholesterol and obesity—both major risk factors for cardiovascular disease. In addition, being overweight can promote lethargy and a poor body image. Increased libido is often an added benefit of losing those extra pounds. Use it or lose it When estrogen drops at menopause, the vaginal walls lose some of their elasticity. You can slow this process or even reverse it through sexual activity. If intercourse isn't an option, masturbation is just as effective, although for women, this is most effective if you use a vibrator or dildo (an object resembling a penis) to help stretch the vagina. For men, long periods without an erection can deprive the penis of a portion of the oxygen-rich blood it needs to maintain good sexual functioning. As a result, something akin to scar tissue develops in muscle cells, which interferes with the ability of the penis to expand when blood flow is increased. Putting the fun back into sex Even in the best relationship, sex can become ho-hum after a number of years. With a little bit of imagination, you can rekindle the spark. Be adventurous Maybe you've never had sex on the living room floor or in a secluded spot in the woods; now might be the time to try it. Or try exploring erotic books and films. Even just the feeling of naughtiness you get from renting an X-rated movie might make you feel frisky. Be sensual Create an environment for lovemaking that appeals to all five of your senses. Concentrate on the feel of silk against your skin, the beat of a jazz tune, the perfumed scent of flowers around the room, the soft focus of candlelight, and the taste of ripe, juicy fruit. Use this heightened sensual awareness when making love to your partner. Be playful Leave love notes in your partner's pocket for him or her to find later. Take a bubble bath together—the warm cozy feeling you have when you get out of the tub can be a great lead-in to sex. Tickle. Laugh. Be creative Expand your sexual repertoire and vary your scripts. For example, if you're used to making love on Saturday night, choose Sunday morning instead. Experiment with new positions and activities. Try sex toys and sexy lingerie if you never have before. Be romantic Read poetry to each other under a tree on a hillside. Surprise each other with flowers when it isn't a special occasion. Plan a day when all you do is lie in bed, talk, and be intimate. The most important tool you have at your disposal is your attitude about sexuality. Armed with good information and a positive outlook, you should be able to maintain a healthy sex life for many years to come. What’s your favorite advice and experience? Please leave a comment below and share! #Sex #bed #G-spot #snack #satisfying #vibrator #orgasm #lifestyle #lubrication Please like us on Facebook and follow us on Twitter for all the updates and news Eat Yourself Slim - 31 Healthy Breakfast Ideas That Will Promote Weight Loss All Month Long19/4/2017
Time to kick your boring healthy breakfast routine to the curb—with these breakfast ideas, you'll be set for the whole month. Who says you have to settle for the same bowl of oatmeal or egg white omelet every morning? Breakfast is the prime time to get your day off to a healthy and delicious start, so let it live up to its full potential! Check out our recommendations for healthy breakfast recipes that help you lose weight—you'll be set for the whole month ![]()
Smoked Salmon Toast
1 slice whole-wheat bread, toasted 1 1/2 Tbsp cream cheese 2 oz smoked salmon 1 thick slice red onion 1 Tbsp chives Spread cream cheese on toast, and top with salmon, onion, and chives. Total: 360 calories ![]()
Eggs 'n' Greens
1 Tbsp olive oil 1 cup sliced mushrooms 2 cups spinach 1 egg 1 Tbsp Sriracha sauce Add half the olive oil to a heated skillet, sauté mushrooms and spinach, and remove to a plate. Add remaining olive oil to the skillet. Crack egg into the pan, and cook sunny-side up. Add egg to vegetables. Drizzle with Sriracha sauce. Total: 230 calories ![]()
Savory English Muffin
3 oz Black Forest ham 1/2 cup raw kale, leaves torn, stems removed 2 Tbsp shredded low-fat cheddar cheese 1 whole-wheat English muffin 1 tsp olive oil Layer ham, kale, and cheese on muffin halves. Drizzle with olive oil, and sprinkle chili powder, sea salt, and black pepper to taste. Toast muffin halves side by side in a 375°F oven for 10 minutes, or until cheese melts. Total: 310 calories ![]()
Home Fries with Sausage
3 links Chicken and sage breakfast sausage 1 cooked sweet potato, cubed 1 1/2 cup chopped kale 2 tsp olive oil 1/4 tsp crushed red pepper flakes Heat chicken sausage. In a pan, sauté sweet potato and kale in olive oil until soft, sprinkling in red pepper flakes. Total: 310 calories ![]()
Chocolate Cherry Waffles
1 Tbsp chocolate almond butter 2 Van's 8 Whole Grains waffles 1 cup pitted fresh cherries Spread chocolate almond butter on waffles, and top with cherries. Total: 350 calories ![]()
Sweet-Treat Toast
1 Creamy Swiss wedge Spread Cheese 2 slices Ezekiel 7 Sprouted Grains Cinnamon Raisin Bread, toasted 1 cup sliced mango Spread cheese on toast, and top with mango. Total: 310 calories ![]()
Scrambled Eggsadilla
1 whole egg plus 1 egg white 2 Tbsp chopped green pepper 2 Tbsp chopped red onion 1 8-inch whole-wheat tortilla 1 oz Monterey Jack cheese, shredded 2 Tbsp chunky salsa Scramble eggs with pepper and onion, and fold into tortilla with cheese and salsa. Total: 330 calories ![]()
Berry English Muffin
1 Tbsp natural creamy peanut butter 1 Ezekiel 4:9 whole-grain English muffin 1 Tbsp dried chia seeds 1/2 tsp ground cinnamon 1/4 cup sliced strawberries Spread peanut butter on sliced muffin, and top with seeds, cinnamon, and berries. Total: 330 calories ![]()
Ricotta Swirl
1 cup part-skim ricotta cheese 1 tsp honey 1/2 cup chopped papaya 1/2 tsp flaxseeds Stir ricotta with honey, then top with papaya and flaxseeds. Total: 400 calories ![]()
Greens, Eggs, and Ham Quesadillas
2 La Tortilla Factory Smart & Delicious Soft Wrap Minis White Whole Wheat wraps 2 large egg whites, scrambled and cooked 1/4 cup arugula 3 oz lean deli ham 2 Tbsp crumbled feta 3/4 cup blueberries Top each wrap with half the eggs, arugula, ham, and feta. Fold in half, and warm in a skillet. Serve with blueberries. Total: 337 calories ![]()
Egg Muffin with Cottage Cheese and Fruit
1 whole-wheat English muffin 1 hard-boiled egg, sliced 1 cup nonfat cottage cheese 1/2 medium grapefruit Toast a split English muffin, then top each half with sliced egg. Serve cottage cheese with grapefruit wedges on top. Total: 357 calories ![]()
Tofu Scramble
1 tsp olive oil 4 oz soft tofu, crumbled 1/2 large red bell pepper, chopped 2/3 cup chopped baby Portobello mushrooms 1 cup chopped spinach 1 Sandwich Bread 100% Whole Wheat 1 oz part-skim mozzarella 1/2 tsp oregano Heat oil in a sauté pan, then add tofu and vegetables. Cook for 5 to 7 minutes, stirring often. Serve on sandwich thin, and top with cheese and oregano. Total: 328 calories ![]()
Muesli with Cherries
1/3 cup steel-cut oats 1/2 cup unsweetened almond milk 1 tsp ground cloves 2 tsp honey 2 Tbsp chopped dried tart cherries Soak oats in almond milk in the fridge overnight. In the morning, stir in remaining ingredients. Total: 336 calories ![]()
Tomato, Artichoke, and Feta Frittata
1 egg 1 egg white Cooking spray 1/4 cup chopped tomato 1/2 cup canned artichoke hearts, drained and chopped 1 tsp chopped shallot 3 Tbsp crumbled feta cheese 1 slice whole-grain bread, toasted Whisk together egg and egg white. In a skillet misted with cooking spray, cook tomato, artichoke, and shallot for 2 minutes over medium heat. Reduce heat to low, and add eggs. Cover, and cook 3 minutes, until eggs are firm. Top with feta. Serve with toast. Total: 286 calories ![]()
Oatmeal with Pecans and Berries
1 packet Original Quaker Instant Oatmeal 1 cup skim milk 2 Tbsp chopped pecans 1/2 cup raspberries 1/2 cup blueberries Use milk to prepare oatmeal according to package directions, and mix in pecans, raspberries, and blueberries. Total: 351 calories ![]()
Egg and Lox on an English Muffin
3 egg whites 1 whole egg 2 oz lox and 1/4 cup chopped onion 1 whole-wheat English muffin 1 cup blackberries Scramble eggs with lox and onion. Serve on top of a split toasted English muffin with berries on the side. Total: 389 calories ![]()
Pistachio Rice Pudding
1/2 cup uncooked instant brown rice 3/4 cup nonfat milk 15 pistachios 1 tsp brown sugar 1/2 tsp cinnamon Cook rice in milk. Mix in pistachios, then top with sugar and cinnamon. Total: 302 calories ![]()
Yogurt and Grapefruit Parfait
8 oz Fage Total 0% yogurt 1 Tbsp wheat germ 1/2 tsp honey 1 tsp ground flaxseed 1 medium grapefruit Mix together wheat germ and ground flax seed, and use as base. Alternate layers of grapefruit and yogurt. Top with honey and wheat germ. Total: 252 calories ![]()
Pancakes with Almond Butter and Berries
2 whole-wheat pancakes 1 Tbsp almond butter 1/4 cup each blackberries, blueberries, and raspberries Heat the pancake in a toaster or toaster oven, then top with almond butter and berries. Total: 333 calories ![]()
Barley with Walnuts and Maple Syrup
3/4 cup barley, cooked 1/2 cup nonfat milk 10 walnut halves 1/2 Tbsp maple syrup Total: 345 calories ![]()
Tropical Yogurt with Cinnamon Toast
6 oz Fage Total 0% Greek Yogurt 1/4 tsp coconut extract 6 pieces dried mango 2 slices cinnamon-raisin bread Mix coconut extract into yogurt, and sprinkle chopped mango on top. Enjoy cinnamon-raisin bread toasted. Total: 394 calories ![]()
Ricotta-Blueberry Crepes
1/2 cup whole-wheat flour 2 egg whites 2 tsp canola oil 1/2 cup low-fat buttermilk 1/4 tsp salt 1 Tbsp part-skim ricotta 1/4 cup blueberries 1 tsp slivered almonds 1 tsp ground allspice Mix first five ingredients. Add half the batter to a skillet over medium-high heat, and swirl to coat. Cook 30 seconds, flip, and cook 20 seconds. Make second crepe. Fill with ricotta and berries, roll up, and top with almonds and allspice. Total: 427 calories ![]()
Orange-Pomegranate Ricotta Toast
1/4 cup low-fat ricotta cheese 2 tsp honey 1 slice whole-wheat toast 1 navel orange 1 Tbsp pomegranate seeds 3/4 tsp nutmeg Mix low-fat ricotta with honey, and spread on whole-wheat toast. Top with remaining ingredients. Total: 291 calories ![]()
Savory Breakfast Burrito
2 egg whites 2 whole-wheat tortillas 1/4 cup fat-free cheese 1/4 cup rinsed canned beans (such as pinto beans or black beans) Salsa (to taste) Scramble the egg whites to desired degree of doneness, then load onto tortillas along with cheese and beans. Roll up, microwave for 30 seconds, and top with salsa. Total: 282 calories ![]()
Sunrise Sandwich with Turkey, Cheddar, and Guacamole
1 egg Salt and black pepper, to taste 2 oz low-sodium smoked turkey breast 1 slice American, Cheddar, or pepper Jack cheese 1 thick slice tomato 1 whole-wheat English muffin, split and toasted 1 Tbsp guacamole or Wholly Guacamole Fry egg over medium heat to desired doneness. Heat turkey topped with cheese in microwave for 30 to 45 seconds. Then, stack tomato, turkey, egg, and guacamole on a split English muffin, and crown the sandwich. Total: 360 calories ![]()
Berry Breakfast Smoothie
1 banana, cut into chunks 1/2 cup nonfat milk 1/4 cup frozen unsweetened blueberries 1/4 cup frozen unsweetened strawberries 1 tsp peanut butter 1/2 tsp honey In a blender, combine the banana, milk, blueberries, strawberries, peanut butter, and honey. Process about 1 minute, or until the consistency of a thick milkshake. Total: 225 calories ![]()
Egg-White Frittata with Feta, Spinach, and Mushrooms
2 egg whites 1 egg 1/2 cup chopped fresh spinach 1/2 cup chopped button mushrooms 1 oz feta cheese 1 tsp fresh cilantro 1 slice oat-bran bread 2 oz glass 100 percent pomegranate juice 6 oz water or seltzer Whisk together the egg and egg whites. In a skillet misted with cooking spray, cook mushrooms and spinach over medium heat until spinach is wilted. Reduce to low heat, and add eggs. Cover, and cook 3 minutes, until eggs are firm. Top with feta and cilantro. Serve with toast and pomegranate juice mixed with water or seltzer. Total: 362 calories ![]()
Peanut Butter-Strawberry Wrap
1 whole-wheat tortilla (8") 2 Tbsp natural unsalted crunchy peanut butter 1/2 cup sliced strawberries 1 cup 1 percent milk Spread tortilla with peanut butter, and roll up. Cut diagonally. Serve with milk. Total: 434 calories ![]()
Blueberry and Peanut Butter Pancake
1 frozen whole-wheat pancake 2 Tbsp omega-3-enriched peanut butter 1 Tbsp blueberry preserves or a handful of blueberries 1 Tbsp crushed walnuts Heat the pancake in a toaster or toaster oven. Spread on the peanut butter, then top with the preserves and walnuts. Make it to go: Fold in half like a taco, and you won't even need a knife and fork. Total: 345 calories ![]()
Cherry Bomb
3/4 cup frozen cherries 1 kiwi, peeled and quartered 1/4 cup orange juice 1/2 cup coconut water 3/4 tsp agave nectar 3 ice cubes 1 scoop protein powder (optional) Blend ingredients, and enjoy. Total: 285 calories ![]()
French Toast with Strawberries
1 egg 2 Tbsp nonfat milk 2 slices whole-wheat bread 13 strawberries, sliced 1/2 tsp powdered sugar Whisk together egg and milk, and dip bread into mixture. Cook in nonstick pan until slightly browned. Top with berries and sugar. Total: 275 calories ![]()
Frosting. That store-bought frosting from a tub might taste great on cakes and cookies, but it’s packed with problems. “It’s one of the only items in the grocery store that still has trans fats, which are terrible for your health and waistline. “Trans fat raises bad cholesterol, lowers good cholesterol, and causes inflammation, which can lead to belly fat and diseases ranging from heart disease to diabetes.” On top of that, tub frosting is loaded with sugar, and high-sugar diets contribute to premature wrinkles.
Bagels. If you’re prone to skin problems and tempted to grab a bagel before you go in the morning, think twice. “Bagels have a massively high glycemic index, which increases insulin and leads to increased inflammation in the body, which is shown to possibly accelerate aging and worsen acne and rosacea”. Opt for an muffin or something with fruits instead. Processed Baked Goods. So convenient, so tasty (if we’re being honest here), but so not worth it. Those pre-packaged mini muffins, doughnuts, and dessert cakes will add tons of calories and loads of unwanted sugar to your diet, plus they aren’t easy to digest. “These foods are bad on so many levels, because they are filled with high sugar content and preservatives for a longer shelf-life – they can literally sit there forever”. “Sugar increases inflammation in the skin, which on top of irritating acne and rosacea, can make you look puffy and bloated. Skip the wrapped stuff and grab fresh fruit for a sweet fix instead. Soda. Dietitians and doctors all agree: Soda should be nixed from your diet completely. “One can of soda is like a can of water with 10 packets of sugar in it”. “The recommended amount of daily sugar for a woman is about six teaspoons or 24 grams, and soda has way more than that.” Good old fashion H2O is still your best option. If you want to jazz it up, add a slice of fresh fruit for flavor. Sugary Cereal. A bowl of Frosted Flakes, Froot Loops, or Cap’n Crunch might taste like nostalgia, but it’ll wreak some havoc with its high amount of inflammation-causing sugar and gluten content. “For some people with sensitive skin, gluten can exacerbate breakouts, leading to increased redness and, yes, more breakouts”. Opt for low-sugar, gluten-free options like Rice Chex and Corn Flakes. Stick Margarine. Choose a small amount of regular butter or soft spread over stick-shaped margarine when topping foods or baking. “Margarine is usually loaded with trans fat”. Don’t forget that stick margarine is found in plenty of pastries, crackers, snack foods, and even microwave popcorn, so limit intake to keep cholesterol levels in check. Jarred Tomato Sauce. It’s easy to forget sources of sugar when you’re making recipes that aren’t traditionally considered sweet, but they do exist. Tomato sauce is a big culprit. “Make your own, because the store stuff has a ton of sugar.” Bacon. Noshing on bacon as a side for breakfast, as a topping for salads, or as an addition to your sandwich? Bad habit. “I know it’s only 45 calories a strip, but it is really high in fat, sodium, and the preservative sodium nitrate”. Veggies or a few nuts are better options for a crunch, and won’t create such problems for your heart and digestive system. You’re better off avoiding it, but if you must have a little bacon? “Stick to half a strip to crumble on foods like salads and sandwiches,”. Maraschino Cherries. This preserved fruit might turn up in your cocktail or on your sundae. Start choosing the real deal over sugar-packaged, processed maraschino cherries. “These have artificial colors, like red-40 and red-3 dyes, that add no nutritional value”. Soy Sauce. Soy sauce is low in calories and has some good vitamins and minerals like riboflavin and vitamin B-6, but the extremely high sodium content will leave you bloated and at risk for conditions like hypertension. “There are so many low-sodium, lighter soy sauce options, there’s no reason to buy the regular stuff anymore”. Yet she still recommends using the light stuff sparingly. “A tablespoon of the low-sodium soy sauce is about 600 milligrams of sodium instead of 900, so it is less but not none.” What’s your favorite advice and experience? Please leave a comment below and share! #eat #Food #bad #health #fitness Please like us on Facebook and follow us on Twitter for all the updates and news ![]() We all know workout alone is not everything and protein shakes are very monotone and not everyone’s favorite. What if I told you that you could gain more muscle mass with less training? Or retain more muscle mass with less training? And even gain/retain more strength with less training? The secret is nutrition – eating right !!! You need to train smart and eat right. This means knowing how nutrition works and how to utilize it for your own fitness and strength gains. This works for anyone and everyone, be it for general fitness maintenance or muscle mass gain. To get you started, here is my list of the top ten foods to help you gain more muscle mass and strength: 1. Lean Beef This should be a STAPLE of your diet if you want to gain muscle mass. Why? Because it is loaded with all sorts of things conducive to muscle growth. On average, a three-ounce serving of lean beef is only 154 calories, yet it provides ten essential nutrients, including iron, zinc and B-vitamins. More importantly, it provides your body with high quality protein (not all proteins are equal), and a high level of amino acid that works with insulin to promote muscle growth. For those who are trying to lose weight, this should come as great news – a 3 ounce serving of lean beef provides roughly the same amount of protein as 1.5 cups of beans, but at half the calories. 2. Skinless Chicken Like beef, it is an excellent source of high quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance. And of course, there are so many ways you can cook and prepare chicken. Go down to the store and you can easily find chicken meat cut into single serving sizes that can be seasoned and quickly cooked. 3. Cottage Cheese Not many people know this, but cottage cheese constitutes relatively pure casein protein. For those who don’t know, casein protein is a slow-digesting protein, which means it is perfect for muscle maintenance. This is useful especially for guys who have no choice but to go long periods without eating. Not forgetting, cottage cheese is also an excellent source of vitamin B12, calcium, and other important nutrients. My advice: buy the nonfat/low-fat versions. 4. Eggs Eggs contain high quality protein, nine essential amino acids, choline, the right kind of fat, and vitamin D. To sum it up, they are the most value for money. 5. Whey Protein There is a reason why whey protein supplements are the most popular supplement in the bodybuilding world: because they provide a fast and convenient source of protein at an affordable price. Bodybuilders normally use them when they wake up, right after their workout, and mixed with some of their meals. However, for those of us non-bodybuilders, simply using it right after our workouts can be very effective for muscle mass gains. Do not rely on it completely though. It’s more important to get high quality protein from whole foods, and use whey protein as a boost. There’s so much more about whey protein, if you want to find out more, click hereto read a comprehensive article I have written on how to best benefit from it. 6. Tuna and Other Fish High in protein, low in fat, and rich in omega-3 fatty acids. The key here is omega-3 fatty acids. They are essential, not only for health reasons, but also because they improve fat loss and ensure the proper function of your body processes, such as your metabolism. 7. Oatmeal Oatmeal is an ideal source of carbs due to both its low glycemic index (GI) value and the fact it is minimally processed. The benefits of a low GI diet are as follows:
8. Whole Grains Whole grains digest more efficiently and provide more nutrients than refined grains, and as such promote sustained energy levels and overall health. For instance, brown rice can help boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength gains. 9. Fruits and Vegetables Firstly, fruits and vegetables are a rich source of antioxidants, which are essential for the healthy functioning of your immune system. Secondly, they provide tons of other nutrients, such as vitamin C, vitamin E, and beta-carotene. Finally, your body requires the fiber these fruits and vegetables provide, which helps to flush out the substances your body does not need. 10. Healthy Fats I know some of you shudder at the thought of consuming fats, but good fats are essential for muscle growth. In fact, they play an essential role in hormone production (testosterone and growth hormones) that is responsible for muscle growth and strength gains. Your metabolic rate is elevated as well, which helps you shed more fats. In addition, fats are needed for many important maintenance functions. Polyunsaturated and monounsaturated fats are the good fats. You can find them in salmon, other fishes, nuts, leafy veggies, oils such as flaxseed, avocados, and seeds. They are also all rich in omega-3 and omega-6 fatty acids. What’s your favorite advice and experience? Please leave a comment below and share! #eat #Food #bodybuilding #protein #health #fitness #workout #muscle Please like us on Facebook and follow us on Twitter for all the updates and news ![]()
Learning something new about yourself is always interesting and entertaining. And understanding the psychology behind the way we behave, treat others, and express ourselves can be even more appealing.
Today, we have compiled a list of the most surprising psychology facts that can help you better understand yourself and others.
What’s your favorite advice and experience? Please leave a comment below and share! #friendship #friends #fun # Psychology #people Please like us on Facebook and follow us on Twitter for all the updates and news ![]()
Just can't seem to quite get there? Or would you like your big moment to be even bigger?
We've got the dish from sex experts on how you can have your best orgasm yet. Hit the hot spots A friction position may help you have an orgasm during intercourse. Get on top, for example, so the top of your clitoris is rubbing directly on your partner’s pubic bone. Or lay on your back with a pillow underneath your butt. You may even want to try using a vibrator during intercourse it is fun and helps J Talk the talk "Men really want direction,". Let your partner know when he’s on the right track, either by telling him what feels great or by moaning. Learn on your own You can’t talk the talk if you don’t know what turns you on. "To train your body to be orgasmic, you have to masturbate," Exercise your orgasm muscles "Kegels are the classic exercise for women who want to transform feeble orgasms into fabulous ones,". Locate these muscles in your pelvic floor by stopping yourself from peeing midstream. Then tone them by clenching when you’re not peeing. Do Kegels every day, ideally a few times a day. And keep breathing while you squeeze. Get risky Research shows that engaging in thrill-seeking behaviors together (whether it’s rock climbing or just going to see a scary movie) stimulates dopamine in the brain, which gets your juices flowing. Delay the pleasure "The longer the arousal buildup, the bigger the explosion,". Get yourself close to orgasm, then slow to a simmer. Repeat that a few times before you climax. Focus on breathing Tantric sex may sound new-agey, but its central tenet—focused breathing—may boost your pleasure. "You can use your breath to channel your sexual energy,". Partners who breathe in tandem may slow the rush to orgasm and create a bigger buildup, which can intensify pleasure. Explore erotica Porn isn’t all about big penises and deep throats. Erotic movies and books can be tasteful and arousing, and the more aroused you are, the better your orgasm chances. Try creative foreplay If it takes you longer than your partner to warm up, get a head start by e-mailing or texting each other sexy messages (but don’t get too graphic—e-mail is not necessarily private). Check your meds Women are more likely than men to take antidepressants, which are known to hurt a person’s sex life. If you’re having trouble, talk to your doctor about your meds. Get help early If you’re not orgasmic, advice from a pro may be helpful. Nerve damage or low testosterone could be the problem. "Your doctor can do a medical evaluation,", "or look at relationship factors." Relax In a recent French study of 500-plus women, more than 70% said work stress compromised their sex drive. A low libido, obviously, lowers chances of orgasm. So ditch life’s distractions at your bedroom door. What’s your favorite advice and experience? Please leave a comment below and share! #Sex #intercourse #fun #orgasm #workout Please like us on Facebook and follow us on Twitter for all the updates and news |
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