Archives for March 2015

Healthy eating surprising benefits

We all know that healthy eating is important when it comes to keeping your weight in check and reducing the risk of a range of potentially serious medical problems, such as coronary heart disease and diabetes. However, there are many more advantages associated with a good diet, some of which may never have even crossed your mind.

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Here are just three of the more surprising benefits associated with healthy eating.

1. Improves your sex life

It’s easy to see that eating a balanced diet and staying slim can help to increase confidence in the bedroom and make it easier to enjoy a satisfying sex life. However, many people don’t realise that eating habits can have a much more direct impact on physical intimacy. By increasing the risk of high blood pressure and diabetes, poor diets can increase men’s risk of erectile dysfunction (ED). This is because anything that interferes with the circulation of blood around the penis can make it more difficult for men to get and maintain an erection.

A number of ED treatments are now available. For example, a considerable number of men buy Viagra. Containing sildenafil, this medicine can be used to manage at least two-thirds of ED cases and you can request prescriptions for Viagra and other ED treatments online by visiting trusted websites such as Lloyds Pharmacy Online Doctor. However, it’s also important to address the underlying causes of this condition and doctors often recommend lifestyle changes, such as healthy eating and losing weight.

2. Helps you sleep more soundly

Tucking into healthy meals can also help people to sleep more soundly. This is because it lowers the risk of obstructive sleep apnoea (OSA), a condition whereby the walls of the throat relax and narrow during sleep and cause normal breathing to be interrupted. During episodes of OSA, a lack of oxygen triggers people’s brains to pull them out of deep sleep, either to a lighter slumber or to wakefulness. After falling back into deep sleep, further episodes can take place. In severe cases, OSA can disrupt sleep around once every one or two minutes throughout the night.

Excessive body fat caused by an unhealthy diet is a major risk factor for this condition. It increases the bulk of soft tissue in the neck, which in turn places a strain on the throat muscles. Excessive stomach fat can also lead to breathing difficulties that can exacerbate OSA.

3. Keeps you looking younger
heaqlthy eating
There is now a dizzying array of anti-ageing products out there for you to choose from. However, one of the most effective ways to keep your skin looking young and healthy is to watch what you eat and healthy eating. By consuming the correct balance of foods, you’ll ensure your skin has all the nutrients it needs to stay supple and soft.

Plenty of fruit and vegetables are essential. Containing powerful antioxidants, these foods will help to protect your skin from the cellular damage caused by free radicals. Look out for products containing lots of vitamin C, such as blueberries, oranges, kiwi fruits, strawberries, broccoli and sweet potatoes. Vitamin E is vital too. It protects skin from cell damage and supports healthy growth. Foods high in this vitamin include hazelnuts, pine nuts, almonds and avocados.

Another top tip is to avoid crash diets. Often short in essential vitamins, these eating regimes can lead to the rapid losing and gaining of weight, which in turn can cause your skin to sag, wrinkle and develop stretch marks.


Perfect environment for sleeping

Getting enough sleep is a must if you’re to feel healthy and happy. However, actually nodding off at night is often easier said than done and there are often huge obstacles in getting the perfect environment for sleeping. One thing that might be stopping you drifting off into dreamland is your bedroom. From badly designed beds to distracting decor, there are a host of things that can go wrong in this part of the home.

perfect environment for sleeping

If you think your sleeping area could benefit from an overhaul, take a look at these top design tips to get the perfect environment for sleeping in your home.

1. Choose your window dressings wisely

One often overlooked element in bedrooms is window dressings. All too often, people see these products as a mere design afterthought. The truth is, curtains and blinds can play a major role in helping you to slip into peaceful slumber. After all, light levels affect our ability to sleep. The circadian biological clock, which helps to regulate our sleep patterns, is influenced by a group of cells in the brain that respond to light and dark signals. In turn, this has an effect on our hormone levels, body temperature and a range of other functions that help control how sleepy or alert we feel. So, if sunlight streams into your room at daybreak, the chances are you’ll struggle to sleep. Even artificial light from street lamps can disrupt your ability to rest.

The good news is, there’s a simple solution to this problem in creating the perfect environment for sleeping. By choosing window dressings made from the right materials, you can prevent light from getting into your bedroom. For example, blockout blinds from The Blinds Company offer a straightforward way to control brightness in your boudoir. As an added bonus, blockout blinds and curtains help to keep rooms cool in summer and warm in winter.

perfect environment for sleeping

2. Buy the perfect bed

If you’re going to replace just one item of furniture in your room, it may be worth ditching your bed in favour of a better model. This platform should be the perfect size and it must be sturdy. If possible, test a range of options before you make your purchase, and if you share your bed with a partner, try it together to make sure there’s enough room for both of you.

Of course, it’s not only the bed itself that matters; your mattress is also crucial. You can take your pick from a wide range of different styles, including open coil, pocket sprung, continuous spring, foam and gel. Everyone has their own preferences when it comes to these products, but whichever version you go for, make sure it’s capable of providing the right level of support for your body size and shape.

Think about your bedding too. So that you can ensure you’re cosy year-round without getting too warm, you might benefit from having a lightweight summer duvet and a heavier version for the cooler months. Make sure you have supportive pillows too, and your sheets should be sumptuous and soft.

3. Seek out relaxing scents

Adding relaxing fragrances to your room in the form of scented candles, reed diffusers or potpourri could help you to nod off at night too. Lavender is a firm favourite in sleep circles as research has shown it can help people to relax. One study, conducted in 2005 by a team at Wesleyan University in the US, found that people who sniffed lavender before bedtime enjoyed an increased amount of deep sleep compared with a control group who sniffed distilled water.

4. Use calming colours

Pay attention to your decor too. Certain colours are known to be more calming than others, meaning they might help you to drift off. Research conducted at Minnesota State University found that red environments can increase stress responses, while green and white environments do not. It also suggested that the most calming hues are usually in the blue family, but muted versions of other colours can be soothing too.

By bearing simple design tips like these in mind when you’re revamping your bedroom, you should be able to create the perfect environment for sleeping.

Bodybuilding workouts for men

A lot of bodybuilders have a wrong notion about bodybuilding workouts. Many are there who tend to isolate some particular group of muscle while exercising. In most of the gyms it is seen that men and women are sitting at several machines pumping and pulling irons that tends to isolate the triceps, back muscles or the biceps. However, such isolation exercises are not wrong, but the compound exercises tend to function more effectively for men who are into bodybuilding.

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Many of these bodybuilders are simply bored or frustrated with the type of exercise they do. This is mainly because the exercise routine they follow fails to procure the desired result. Some of the beginners are also confused about what to do first in the gym.

Whatever might be the scenario here are some most common bodybuilding workouts that are effective for men.

Volume training

These types of workouts are generally self explanatory. In such volume trainings the muscles of a man are trained putting a lot of volume onto them. In this way the blood gets pumping through the muscle and makes them work harder. The body will then gradually repair the muscles and make them stronger and bigger. In general a workout instructor will ask you to use a repetition range to 8-12 times for 3-4 exercises for each muscle. This is in fact the most popular form of workouts for men.

Strength training

Just like volume training, strength training exercises are also explanatory. Generally men are asked to work in a lower rep range in case of strength training. The set of exercise is more, near about 5 sets per exercise but the rep range is near about 1-5 reps. this is another common but great bodybuilding workout for men. One should always keep in mind that a bigger muscle will tend to be the stronger one.

bodybuilding workouts

Compound exercises

Compound exercises are the most favorite workout program of men. The common forms of compound exercises are bench press, military press, deadlift, bent-over row and pull-ups. Bench press is a hot favorite of most workout freaks. This can be performed effectively with the help of dumbbells or a barbell by lying down on a mat. However, as the very name suggests it is good to use a bench to lie down.

bodybuilding workouts
Military press is perfect for shoulder exercise. This can be performed with the help of two dumbbells or a barbell. It helps in the exercise of rotator cuffs and traps of the shoulder.This can be performed either by standing or sitting.

Deadlift is the best among the bodybuilding workouts for the forearms, the hamstrings, the glutes, the hips, the quadriceps, the trapezius, the middle back and the lower back. This is also a great form of compound movement as the legs should be spread shoulder wide while doing this activity.

The two most popular bodybuilding exercises mentioned above forms near about 80% of all types of bodybuilding trainings. It is seen that alteration between these two types of trainings helps to put on ample quantity of muscle mass faster.


When carrying out bodybuilding workouts, it is important that you wear the right clothes and shoes. Make sure the clothes will allow your body to move easily and that the shoes are comfortable enough to keep you well balanced during your workout program.

If you are not working out at a gym you may need some help in selecting the proper equipment to purchase for use in your workout program as well as guidance on the scope and nature of exercises to be carried out. Good quality equipment can be purchased at AMAZON and whilst there are numerous educational books on bodybuilding workouts and bodybuilding guides that can be purchased online I would recommend these top quality ones:-

Simple Steps To Get Huge And Shredded

Bodyweight Bodybuilding Secrets

Body Re-Engineering


Keep fit and enjoy a happy, healthy lifestyle.

James Kelly

High Wycombe, Western Australia,6057


Nausea during pregnancy health tips

Women are rightly afraid of ‘nausea during pregnancy‘, because the constant vomiting and the sense of weakness steals their energy in the weeks after they become aware of the good news that in their stomach is growing a new life. Just a small percent of pregnant women avoid the nausea in the first months of pregnancy. In fact, about three-quarters of pregnant women experience nausea or vomiting in the first trimester.

nausea during pregnancy

The intensity and duration of morning sickness vary from pregnancy to pregnancy. Usually the sickness appears in the sixth week of pregnancy, and disappears at the end of the first and early second trimester. Unfortunately, some pregnant women suffer from morning sickness during the entire pregnancy.

Many current and future mothers would agree that the use of the term morning sickness is wrong, because the nausea during pregnancy does not appear only in the morning, but can be at any time of the day.

Perhaps there is no magical cure for nausea during pregnancy, but many things can mitigate or prevent morning sickness.

Here are some health tips that you can try to alleviate the problem  of nausea during pregnancy:-

• Eat at least 2-3 biscuits in the morning before your feet touch the floor. Keep salted biscuits on the night table next to your bed. To prevent the occurrence of nausea in the morning, eat a few rusks as soon as you open your eyes while lying in the bed. Lay for 20 minutes until the digestion process finishes. This will increase the level of sugar in the blood and reduce nausea and giddiness. Rusk can also help if the nausea appears during the night.

• Wake up and lie down slowly. You may feel like a turtle, but it is very important in the morning before you get on your feet, to sit for a couple of minutes at the edge of the bed. Set your alarm earlier than usual to give yourself enough time. Many pregnant women find out that sudden movements like quick getting up out of the bed in the morning often causes morning sickness.

• Eat multiple small meals per day, instead of three large meals. It is true that heavy meals during pregnancy can force you to vomit the food you ate, but an empty stomach will not spare you from nausea either. To prevent the occurrence of nausea, it is very important to constantly have food in your stomach. Eat 5-6 small meals a day to avoid overeating and hunger.

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• Consume the recommended dose of fluids. The more dehydrated your body is, the greater likelihood of morning sickness occurring. Your sensitive stomach does not allow you to keep the water that you drink? Add to the water something that will change its taste, like honey or lemon. Some pregnant women feel much better when they consume cold drinks.

• Do not drink water while eating. Drinking water is particularly important for pregnant women, but drinking during a meal often leads to nausea. Drink fluids between meals. It is best to consume fluids half hour before or after a meal.

• Make a list of perfumes that cause you nausea and avoid them. You’ve probably noticed that certain smells that you liked before (favorite perfume, the tantalizing aroma of fresh coffee, favorite spicy meal), now you cannot bear them anymore. Make a list of scents that you are repulsive to and avoid them as far as possible.

• Avoid hot rooms. If you feel cold, it is better to wear warm clothes instead of increasing the room temperature. Hot rooms stimulate nausea during pregnancy.

• Spend as little time as possible in front of the computer. If you notice that sitting in front of computer causes you to feel bad, avoid the working desk, at least in the first trimester. And if you must work on your computer? Adjust the monitor so it does not cause you eyestrain.

• Try to keep some lemons nearby. If you start to feel nausea appearing, eat a piece of lemon. Many pregnant women noticed that the smell of lemon calms down the giddiness and stomach sickness.

• Try ginger, but only in consultation with a gynecologist. Ginger and ginger tea help reduce nausea and prevent vomiting. Although most studies show that it is safe to consume ginger during pregnancy, it is best first to consult with your health care provider.

• Wear lightweight and comfortable clothes. It may sound strange, but tight clothes can increase the symptoms of morning sickness. Many studies show that replacing tight clothes with comfortable and lightweight clothes reduces or completely eliminates the symptoms.

• Do not eat foods that can worsen your condition, just because their healthy. It is better to skip them during the first months of pregnancy. It is preferable to eat fatty foods that can stay in your stomach for a longer time, than healthy foods that will not keep longer than 10 minutes. Many pregnant women say the consumption of a preferred diet reduces symptoms of nausea during pregnancy.

• Keep the brain busy with other activities. Sometimes, the more you think of nausea, the worse it gets. The nausea is not easy to ignore, but if you find something that will distract you from the pain, you might be able to say that you have found the magical cure.

• Give yourselves the necessary rest and find a way to get rid of stress. Nausea is significantly increased if you feel stressed or tired. When you are tired, listen to your body and as often as possible take a rest. Remember, what is necessary for your baby is a happy and relaxed mother.

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Whilst there is no magic cure for nausea during pregnancy and many women will unfortunately suffer the ill effects of morning sickness during the first trimester as can be seen from the tips above there are several measures that can be taken to alleviate the problem.

Have a safe and healthy pregnancy!

James Kelly

High Wycombe, Western Australia,6057


Fitness success in five steps

Most of us start an exercise program to try to achieve fitness success and soon give-up. Why? When we first begin we are all pumped-up ready to follow our goal(s) without failing. One problem is that initially we may have too much exuberance. This leads to over-training resulting in injury. But most commonly, it is our inability to stick with the program due to injury, external/internal events and more. If І told you there was а blue-print, а map that told you everything you must do in order to be successful in your exercise endeavors, would you want to learn about it? Well, look no further. Here І have put together а simple list of necessary elements that are vital to your successful health goals. The program I’ve created is called the S.M.A.R.T Program. These five actions will literally create fitness success in your life.

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The S.M.A.R.T Program for fitness success


S Schedule

Schedule your exercise. There іs muсh rеsеаrсh showing thаt bу writing dоwn thе dаtе аnd time уоu will bе exercising will ensure success. Ву scheduling уоur work-outs, уоu аrе creating neuronal pathways іn thе brain thаt set-up thіs expectation thаt уоu will bе exercising оn а сеrtаіn day аnd аt а сеrtаіn time. Аftеr roughly three weeks, уоu will hаvе literally created а habit! Тhе асt оf scheduling аlsо conquers thе objection tо “І dоn’t hаvе еnоugh time tо exercise” Treat уоur scheduled exercise wіth thе sаmе regard аs уоu wоuld а doctor оr dentist appointment to achieve fitness success.

M – Motivation

Motivation саn bе hard tо соmе bу whеn wе аrе faced wіth аll оf thе external аnd internal pullings оf оur lives. Тhіs іs whу, іf уоu аrе tо remain motivated – уоu must аlwауs remember thе reason whу уоu wanted tо exercise іn thе fіrst place. Gо bасk tо thаt place whеn уоu wеrе fіrst energized аnd ready tо conquer thе wоrld! Κеер thе reasons “whу” imprinted іn уоur brain аnd habitually gо tо іt whеn motivation wanes.

A – Action

Just Dо Іt! І knоw іt саn bе difficult tо gеt moving аt times, but јust remember creates energy. Тhе mоrе уоu move уоur body, thе mоrе energy уоu hаvе – еvеn whіlе exercising. Ву moving уоur body уоu will profoundly change уоur life. Yоu will hаvе thе leg strength tо move уоur body easily thrоugh life, уоu will hаvе а heart thаt will nоt hаvе tо work аs hard, аnd уоu will hаvе powerful lungs. Ѕо, frоm nоw оn, dо nоt thіnk аbоut whеthеr оr nоt уоu’ll exercise – рut уоur shoes оn аnd Јust Dо Іt! Lеt mе repeat: Јust Dо It!

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R – Rest

Do уоu knоw whу mоst people quit thеіr exercise programs? Injury аnd fatigue. Тhеsе people аrе sо energized іn thе bеgіnnіng, thаt thеу gо tо thе gym twісе а day, thеу run wау tо mаnу miles, thеу pump wау tоо muсh iron еtс, аnd thеn thеу gеt injured, discouraged аnd quit. Rest іs vital tо а well-rounded exercise program for fitness success. Ву over-doing уоur fitness, уоu аrе depleting уоur energy stores rаthеr thаn building thеm uр. Тhіs hаs аn оvеrаll еffесt thаt targets уоur motivation аnd action. Іmроrtаnt: Start оut slow аnd easy, thеn gradually build-up уоur endurance.

T – Tenacity

Did уоu knоw thаt sоmе оf thе mоst successful people іn thе wоrld share а common characteristic? Тhеу аrе tenacious. Тhеу persist untіl thеу hаvе achieved thеіr goal, еvеn whеn thеу feel lіkе quitting. Yоu must bеlіеvе thаt уоu hold thе power tо dо аnуthіng thаt уоu set уоur mind tо. Whеn уоu feel lіkе gіvіng uр – аsk уоursеlf іf thеrе іsn’t sоmеthіng еlsе уоu саn dо. Саn І рut mоrе effort іntо making mу goals to achieve fitness success а reality? Наvе І trіеd аnоthеr strategy? Will quitting help mе accomplish mу goals? Remember thаt trials will соmе, difficulties will аrіsе аnd уоu will wаnt tо quit. Reject аll thoughts оf failure. Tomorrow іs аnоthеr day аnd аs long аs уоu gеt bасk оn thе horse, уоu will succeed..because уоu аrе tenacious.


Your health аnd уоur quality оf life depend uроn уоur actions. Аs long аs уоu follow thе S.M.A.R.T. Program tenets – уоu will achieve fitness success!

For more health tips on fitness success and how to achieve a lean looking body check out the following sources:-

Get Lean Program

Old School New Body

The Ultimate Pull Up Program

The Ultimate Secret to the Exact Body You Want


Keep fit and enjoy a happy, healthy lifestyle

James Kelly

High Wycombe, Western Australia,6057