Considerations When Selecting A Chiropractor

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By Jeniffer Page

doctorChiropractors can help out with a variety of different problems and aches. Whether you’re experiencing tension headaches or you have poor joint mobility, chiropractors will be able to provide you with both a solution and a preventative approach for the future. But how do you go about choosing the right chiropractic clinic?  As you search for professional and established chiropractors in Melbourne, keep these considerations at the forefront of your mind so you can guarantee you’ve made the right decision.

Compare Local Clinics

To choose the best chiropractors Melbourne wide for your specific needs, identify some of the top clinics in the area and compare them. At this stage, you should work out what matters to you. Things like experience, qualifications, and how they make you feel in your initial can all affect how successful the experience is going to be. Call the clinic up or pay them a visit so you can get a sense of their enthusiasm and knowledge first-hand.

The easiest way to compare chiropractors in Melbourne is by researching the particular services they offer. You also shouldn’t hesitate to ask them the things you want to know, such as how they can help you and how they can assist in preventing an injury from occurring again. Chiropractors in Melbourne who are trusted and professional will go above and beyond with their service. It can also be a good idea to choose a clinic close by to ensure convenience and practicality.

Make Sure They Have Sufficient Experience and Exposure

Relevant experience and exposure are imperative to look for in chiropractic professionals. This will ensure that you’re opting for a chiropractor who knows what they’re doing and is familiar with injuries and situations like your own. Most chiropractors in Melbourne will specialize in a problem area. Asking about your specific ache or pain will provide you with an insight into how knowledgeable they are on the matter.

Choosing a chiropractor that’s experienced and confident with your type of injury or pain will go a long way in ensuring a successful and effective outcome. Their experience and familiarity with different problems should be easy to gauge through their knowledge as well as their online presence.

Seek Recommendations and Read Reviews

doctorReading recommendations, reviews and testimonials is the best way to find yourself in the hands of a trusted and reputable chiropractor. Ask those around you whether they’ve had positive experiences with a chiropractic professional, or use the internet to conduct a search for reviews. It’s likely that someone will know somebody or will have posted about a successful experience in chiropractic care.

Chiropractors Melbourne wide and beyond will often showcase their services online. Look at their website for reviews and testimonials. Although you can’t try before you buy, you can rely on the experiences of past and current patients. To avoid disappointment with chiropractors in Melbourne, use reviews and testimonials to confirm your decision before booking in. It’s likely that you’ll continue to see your chiropractic professional for years to come, so be sure to look for the most impressive one.

Give Your Feet the Pampering They Deserve

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By Monica Mendoza

feetFeet can take a lot of abuse. They bear your entire body weight and take you from place to place, so they should be given their own time to be pampered and cared for. Below are some of our top tips for keeping your toes in tip-top shape:

Keep them clean and dry

This seems like it should go without saying, but we’ll say it anyway. You wash your hands and keep them clean on a regular basis, so it should follow that the same should be done for your feet, especially since you only get to them maybe twice a day at most. Give them a thorough soaping and scrubbing the next time you’re in the shower and don’t get out without drying them properly. Moisture can attract bacteria that can wreak all sorts of havoc, so definitely consider using a separate towel just for your feet after your shower or bath.

Use an exfoliate

Exfoliating doesn’t have to be limited to just your face. If you want baby-soft, smooth skin all over, you shouldn’t leave the rest of your body out of it. Dead skin cells and dirt can also accumulate on the surface of your feet, so it’s a good idea to scrub them away periodically. Exfoliating also helps reduce calluses and control peeling.

To bring out revitalized skin, we like to use Innisfree’s Perfect Fresh Foot Scrub Wash for sloughing off. This product contains lemon balm, mint extracts, and lemon mint scent, which will not only relax your feet but also leave you feeling refreshed.

Give them a break

One of the best ways to relieve sore feet after a long day is something as simple as putting them up. This is because elevating your feet helps improve blood circulation and provides instant soothing. You can further reduce your stress levels by going for a foot massage session or doing it yourself. Use a hydrating moisturizer to moisturize and soften your feet while getting your pampering on. When you can help it, go barefoot — it’s actually healthy for feet to not be constrained by shoes sometimes. Your feet will also thank you immensely if you keep off the high heels for a while. If you can’t live without them, at least alternate them with flat shoes that are just as sophisticated and pretty.

Give yourself a pedicure

An at-home pedicure is one of the best ways to pamper your feet and keep them flip-flop ready. Start with a relaxing foot soak by dipping your feet into a washbasin full of warm water. You can add your choice of bath salts, your favorite foot soak mix, or add a few drops of pure essential oil for the scent and softening effect. Pat dry, then cut your nails with a clipper, taking care not to go too deep into the corners. Buff the nails with a soft brush to remove dirt and grime, then follow up with a couple of coats of your favorite nail polish. Don’t forget to moisturize when you’re done!

Just by taking a few minutes out every day to take care of your feet, you can do them a world of good. What’s relaxing for your feet can also be relaxing for you, so go ahead and give your tootsies some love!

How To Cope After A Traumatic Experience

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By Veselina Dzhingarova

womanAt one stage of your life or another, something serious may happen that leaves a mark on your mental health. It’s an inevitable part of life and traumatic events happen to everyone. Whether it be the death of a family member, an accident or a robbery, traumatic events could have serious consequences on the functioning of our brains if not properly addressed.

These mental, physical and emotional effects often last for a long time and can lead to PTSD, depression and a variety of other problems. But with adequate support systems, methods and time, you can learn to alleviate these issues and put them in the past where they belong, allowing you to continue living a happy and healthy life.

Group Therapy

Support groups are popular for a reason; they’re effective and allow you to confide within those who have shared a similar experience to yours. Find one in your local area and ask if you can join. These types of groups are usually freely open to anyone and can greatly benefit your mental health if you participate. Local groups are a great choice if you don’t have any close family or friends that you’re comfortable speaking to or if they don’t understand how you feel.

If your family or friends were involved in the traumatic incident, speaking to them would prove highly beneficial for both parties. Not only do you get to discuss the issue and find ways to move past it yourself, but you also give your family/friends a chance to share their thoughts.

If you’re not convinced that this is one of the best options available, it’s worth finding out the benefits of group therapy.

Relax and Focus on Yourself

If the event happened recently, take a moment to inhale a few deep breaths and calm your body. This will relieve muscle tension and ease your mind. Be sure to take deep breaths through your nose and hold them in your belly before exhaling through your mouth.

After you’ve calmed down, focus on being mindful and aware of the present. Assess how you feel, what you’re doing, who you’re with and where you are. Focusing on the now will help your mind move away from the past. From here, it’s advisable to try some meditation to further relax your body and mind on a daily basis.

Get Active

What if you could cope with trauma and improve your body at the same time? This is surprisingly easy to do. Simply join a local running, exercise, yoga or sports group and give it your all. Physical movement does a great job at relieving built-up tension and stress derived from trauma.

This is much healthier and beneficial to you in the long term than lying in bed and you’ll see the benefits as time progresses.

It should be clear by now that coping after a traumatic event is a fairly simple and straightforward process that anyone can follow. How did you cope? Let us know in the comments down below.

Weight Loss: Leading A Healthy Life

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By Matt Bailey

weightlossballtextIntroduction

There are thousands of techniques and recipes available to lose and maintain weight. One must maintain a persistent approach along with being up-to-date on contemporary weight loss research.

If the goal is to lose those extra pounds, an overall routine is needed, not just a diet plan only. The proposed routine should cover the following areas:

  • A balanced diet
  • A regular workout routine
  • A minimized amount of stress

While many deal with stress, it is important to try to adopt as many positive routines as possible. Getting adjusted to a new routine can be difficult but the results are worth the transition. Consulting a nutritionists to create a diet plan and the right application of proposed schedule provides the knowledge necessary to succeed.

Turn the TV Off

A new study revealed that eating dinner while watching TV can add up to 40% extra calories than normal dinner, as does snacking while driving or texting. These are all distractions that can lead to mindless eating.

Step on the Scale!

In order to track progress, checking weight is important but not crucial. It will help to better manage ideal weight. It’s an indicator of how to alter diet and exercise habits.

Snack!

As nutritionists have now concluded, it is better to have healthy snacks throughout the day rather than lots of junk food later. The best choice will be filling, protein-enriched snacks such as a piece of fruit, or a medium-size bowl of cucumber and cauliflower with 1 T peanut butter.

Drink Water Before Meal

It is widely acclaimed that drinking excessive water regularly and drinking water before eating meals helps to lose weight. It augments metabolism up to 30% in one to 1.5 hours, and triggers the calorie burning process rather effectively.

A recent study revealed that drinking 500ml of water a half an hour before eating will work to eat fewer calories and likely to lose 44% more weight.

applescaleDrink Black Coffee

  • Excellent quality coffee is full of antioxidants, and offers many health benefits, particularly if taken black.
  • Research revealed that the caffeine help enhances metabolism up to 11%, and add fat flaming up to 29%.
  • Sugar can make coffee unhealthy. Avoid sugar or calorie rich creamers.

Drink Green Tea

  • It is widely accepted that Green Tea offers numerous health benefits including antioxidants among others.
  • Green tea contains small sums of caffeine, but also includes an antioxidant called Catechins, which works synergistically with the caffeine to enhance fat burning.

Cook with Coconut Oil

  • Coconut oil is protein-enriched and a healthy cooking oil. It is high in fats called Medium Chain Triglycerides that metabolize differently compared to other fats.
  • Coconut oil fat helps boost metabolism by 120 calories a day in addition to diminishing hunger.
  • However, it is not suggested to add coconut oil on top of what is already being consumed.

Aerobics and Other Workouts

  • Doing Aerobics, cycling, swimming or weightlifting workouts, is something extra to burn calories and perk up bodily and mental health.
  • Workouts help get rid of belly fat, along with dissolving extra fat that is likely to build up around organs and cause some health issues later on.

Sleep Better

Though 8 hours of sleep is considered ideal, if required, extended it a little bit. Studies revealed that a well-rested individual is less prone to snacking due to exhaustion or stress. However, too much rest could have the opposite effect.

Conclusion

There are many ways to bring change to physical well-being. Being educated about fitness and nutrition is the most important factor in weight loss and maintenance.

– Matt Bailey is a noted writer, content marketer and Social Strategist at FindatopDoc.com. Find a best Local Doctor by Specialty and Insurance.

Outdoor Ideas To Get Kids Moving

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By Jessica Wilson

active familyThe most common notion surrounding kids is that they’re more prone to going outside and playing there for what could easily turn into hours. However, some kids find themselves spending less time outside mostly because of other leisure activities such as playing video games and checking their own social media accounts. Nowadays, indoor activities tend to take up most of their free time instead of engaging in outdoor play. For them to get moving, presented below are some fun ideas that kids can do outdoors instead of occupying themselves with sedentary hobbies that can negatively affect their health in the long run.

Why Should Kids Spend Some Time Outdoors?

In an ideal world, every kid should have the right to some outdoor play time. Unfortunately, some kids all over the world spend less time outside of their own homes which can be attributed to a couple of things. The first one is that pastimes that don’t require as much physical activity are increasingly becoming popular as they’re more convenient and can be done even while indoors, while the second one is that some parents worry that their kids might get injured after playing outside. Despite those two things that are forcing more and more kids to stay indoors, they should be given enough time to play outside for the following reasons:

● Spending some time outdoors gives kids a sense of adventure as they’re free to roam wherever they wish as long as there’s a parent or guardian to watch over them at random intervals.

● Making sure that kids have at least a few hours’ worth of outdoor play teaches kids essential social skills that they’ll need to use more often once they become full-fledged adults themselves.

● Outdoor play also makes kids healthier as exposure to early morning sunlight provides them with the right amount of Vitamin D that they need for their bones to grow strong.

What Are Some Outdoor Fun Ideas That Can Get Kids Moving?

While there might be times when the outside weather isn’t welcoming which can force kids to spend the rest of their day indoors instead, they should spend at least a few hours outdoors whenever the weather would allow them to do so. To make it more fun for them, here are some ideas that can get them moving in no time at all:

1. Go on a kid-friendly nature hike.

Some outdoor hiking trails might not be as safe for kids, but there are others that they can walk across with ease.

● Kids have to wear the right shoes though so that their feet won’t get hurt while they’re crossing uneven terrain.

● At least one adult should accompany the kids so that their safety is ensured, especially as some hiking trails may have slippery rocks and other hazards.

2. Finish an obstacle course.

Even with only a handful of tires, some rope, and a bunch of PVC pipes, an adult can build an obstacle course that kids can attempt to complete.

● A well-designed backyard obstacle course can make kids use both their physical and mental skills as they encounter various hurdles that are sure to challenge their idea of outdoor play.

● A game of running around an obstacle course can even be turned into a contest where the kid who finishes it in the least time gets a reward.

familywalk23. Turn a normal walk outside into a scavenger hunt.

Even something as seemingly simple as taking a walk outside can be turned into a scavenger hunt where kids can play detective as they tick things off of a checklist.

● All that’s needed for the kids to do a scavenger hunt is a sharp eye and the willingness to ask other people in case they’re having trouble finding an item.

● While some of the item descriptions can be made slightly more cryptic for the scavenger hunt to be a bit more challenging, they should remain easy enough for a kid to find.

4. Play a round of ball.

Part of the reason why ball games have grown to become some of the world’s most popular sports is that they can be played outdoors almost everywhere.

● A couple of makeshift goals can be built in an outdoor area so that the kids can play a simple game of soccer.

● A football game outside with the kids can also be played even without any goals by just kicking the ball and passing it around.

As fewer kids spend some time outdoors, their overall health can get compromised as they don’t move around as much. Thus, they would want to drop the video games and smartphones even for a short while and make sure that their parents would allow them at least a few hours of outside play so that they can grow up to become healthy adults themselves.

– Jessica is a professional health expert who works for some major health industry giants. She currently writes for Membersown and is dedicated to helping people learn more about health related topics along the journey. When she’s not a health advocate, she enjoys some down time traveling or talking with family.

Teaching Children To Be Road Conscious

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By Pauline Griggs

familywalk2Keeping your children safe all the time is not an easy task. You can’t be with them every minute of the day, and everywhere they go. As a parent, you can ensure the safety of your children when they’re at home. And you’re assured that when they’re at school, their teachers are responsible for taking care of them. But when they’re outside, who will keep them safe? Even if your children are old enough to take care of themselves, you should teach them how to stay safe while on the road. Follow these key tips on teaching your children to be more road conscious.

Accompany your children.

No matter how independent you think your children are, you need to guide them while they’re still developing. Walk or ride with them, until they’re old enough and are ready to do things on their own.

Put away any distraction.

When you’re driving or walking on the road, you shouldn’t use your mobile devices, so your children will follow your example. While on or near the road, take away the video games, headphones, and toys, to instill to them the significance of paying attention.

Choose low-speed roads where there’s less traffic.

If you want to make your children learn faster, use the least intimidating roads. They’ll be able to understand you when the environment is calmer and safer. Use residential streets and community roads when walking with them.

Wear colorful clothing.

When the surrounding is dark, it’s no doubt that the road is a scarier place. Make your children wear bright clothing, so they’ll be easily seen at night. Tell them that it’s more essential for them to follow traffic rules at night.

Explain street signs as much as you can.

Consistently point out street signs and explain their meanings to your children. Make it fun by asking them what each means and rewarding them for every question they’ll answer correctly. Regular reminders and rewards will help them remember it quickly.

Teach your children to stop and look both ways at all roads.

Teach your children that the road is not a playground; explain the danger of being on the road. Tell them to stop, look left and right and wait for the road to become clear before crossing the street.

Walk with your children facing the traffic when there’s no sidewalk.

Teach them that they should be able to see the incoming danger, and react to it. Tell them to keep their eyes on vehicles, and they can only do it when facing the traffic.

Walk on the side of the road when there’s no sidewalk.

Tell your kids that if they can’t see any sidewalk, they must go away from the road as soon as possible. Teach them that the safest way to avoid getting hit by a vehicle is by distancing themselves from the road.

Teach your children awareness of obstacles.

Driveways, alleys and street corners are particularly dangerous spots, even for adults like you. Remind your children that drivers can’t easily see in these blind places, and they need to be extra careful and be ready to respond quickly. Be sure that your children are also aware of ditches or flooded areas that may cause a slip and fall accident.

Keep your instructions short, precise and fun.

If you want to make your children remember everything that you’ve taught them about road consciousness, avoid giving long lectures. Make your time with them fun and turn your lessons into games. Making it fun will not only make them learn faster but will also make the time enjoyable for you and your children.

Teach by example.

familybikeridetogetherDo you know the expression, “Monkey see, monkey do?” The same principle applies when you’re teaching children, you need to teach them by being an example. Not following road safety will only show them that it’s okay to break road rules. If you want them to be road conscious, you should be road conscious as well.

Learn when to let them go.

Your children won’t always be kids; one of these days they’ll grow up and won’t need you as much as they needed you before. When this time comes, you should learn to let go. But always be ready to help and guide them when necessary.

Children tend to copy what they see in adults. This is why, you, as an adult, should be an excellent example to your children. Practice road safety in front of your children so that they will learn and grow. By being a good example, you’re ensuring the safety of your children outside of their school and your home. Make your children cautious, not scared, when on the road. Hopefully, whatever you’ll be telling them will help keep them safe.

– Pauline Griggs is an experienced law and automotive writer currently writing on another large project. Her know-how on the law for more than 10 years has allowed her to insert nuggets of useful wisdom for her readers. Pauline is not just a lawyer, she is also an artist. She loves painting nature when she has free time.

Strengthen Your Back With Weights

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By Laura Billings

weightsPart of strengthening your core is to strengthen your back as well. Strengthening your back is essential if you don’t want to suffer from nagging back pains. It also helps in improving your balance, stability, and posture. So if you don’t want to be slouching all the time, we suggest that you strengthen your back while you are lifting weights by following the tips below.

1. Do weight training exercises that put emphasis on strengthening your back.

If you prefer to lift weights while at the gym, there are a couple of weight training exercises that work efficiently in strengthening your back muscles. Try one of these exercises to strengthen your back muscles:

● Barbell Deadlifts: This particular exercise can help in building up your total-body strength by focusing on the lower and upper back, glutes, traps, hamstrings, and quads. The exercise can also increase your core strength and stability while also helping to build good-looking back muscles.

Step-by-step Instructions:

➔ The goal here is to lower the barbell while keeping your chest up and your back flat.

➔ Bend your hips and knees and then grab the bar with an overhand grip.

➔ Stand up without rounding your lower back. Pause for a second, and then lower the bar back to the starting position while keeping it as close to your body as much as you can.

➔ Repeat the exercise for three sets while doing 4-6 reps for each set. Also, don’t forget to rest for 2-3 minutes between each set.

● T-Bar Row: The T-bar row is an excellent exercise that involves multiple joints in your upper body. It emphasizes on strengthening your back and shoulders. The T-bar row exercise focuses on the middle of your back by putting the resistance through the center of your body.

Step-by-step Instructions:

➔ The goal here is to do the exercise by pulling the barbell to your chest while maintaining proper posture.

➔ Stand and position the one end of a barbell between your legs. Push your hips back until your back is at a 45-degree angle to the floor. Grab a V-handle and hook it to the bar and then grab it with your two hands.

➔ Pull the bar towards your chest by squeezing your shoulder blades together and driving your elbows back. Pause, and then return to the starting position.

➔ Do this exercise for three sets while doing 4-6 reps for each set, just don’t forget to take a quick 2-3 minutes break between each set.

womanweights● Dumbbell Row: Dumbbell row is an easy exercise that does an excellent job of strengthening your shoulders, biceps, and your back while keeping your core active throughout the routine. Dumbbells also allow you to achieve stability and balance on both sides of your body.

Step-by-step Instructions:

➔ Stand with both of your feet shoulder-width apart from each other and hold a dumbbell in each of your hands.

➔ Bend your knees slightly and then bend your waist while keeping your back straight. Avoid rounding your upper back and be sure to keep your head steady.

➔ Extend your hands fully, so each dumbbell is just above the floor. Contract your back and pull the dumbbells up to your ribcage.

➔ Be sure to pull through the elbow and then hold for one second at the top position before you lower the dumbbells back to the starting position.

➔ Do this exercise for three sets while doing 8-15 reps for each set.

2. Observe correct posture while lifting weights.

Remember to maintain proper posture as you are lifting weights. This could be a bit hard to do, but you should be able to do it eventually. Remember that poor posture is one of the major causes of back pain. So if you don’t observe proper posture as you lift weights, it will put more stress and pressure on to your back muscles which results in nagging back pain.

3. Learn how to lift weights correctly.

Although there are weight training exercises that focus on strengthening your back muscles, chances are that they can still injure your back while doing these, especially if you misuse the weights. You need to know how to lift weights correctly and follow the step-by-step instructions of the weight training exercises you are trying to do.

4. Remember to give your back muscles some time off.

Strength training can cause tiny tears in your muscle tissues. These tears might not be harmful, but they are crucial to making your muscles to become stronger as the tears recover. Always give your back muscles a time off and let them recover for at least 48 hours before you start doing weight training exercises again.

We hope that these tips can help you strengthen your back muscles while lifting weights. Once you follow these tips, you should be able to create strong and sexy back muscles, and you will no longer be vulnerable to back pains.

– Laura Billings is a law enthusiast and budding writer. She makes it a habit of making sure her pieces are informative enough to help even the common person understand important aspects of the rules of law. Laura likes to read books and write creative pieces during her free time.

How To Ease Anxious Pets

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By Veselina Dzhingarova

petHaving an anxious pet can be difficult, with the anxiety often resulting in aggressive or anti-social behavior, whilst also having possible effects on your pet’s physical health as well as their mental state. Although it seems like there is nothing to help, there are tricks, products you can buy, and training exercises that can help to ease the anxiety and make your pets more relaxed.

Oils and Aromas

Mother cats and dogs naturally release pheromones to ease their young and create a sense of relaxation. This is a wonderful tool to use to ease any signs of anxiety in your pets. Available in collars, sprays, and diffusers that you can plug into a socket, pheromones can be released throughout the day in your home to help your pet relax. You can also buy hemp oil for pets, which will help to ease any anxieties, as it has the same effects on animals that it does on humans. This oil is perfectly safe for your pets and will do wonders for them, not only benefitting their mental state but also their physical state.

Exercise

walkingdogJust like humans, exercise can help to ease your pet’s anxiety by releasing endorphins, triggering a positive feeling, and helping to soothe their anxiety. For dogs, the obvious exercise is walking them – sometimes multiple times a day – but this is not the only exercise that they can get. Playing with your pet and teaching them tricks will keep both their mind and body busy, releasing positive endorphins and keeping them healthy, happy, and relaxed. Whilst it’s easy to think of exercise for dogs, many people aren’t sure how to exercise their cats. Cats don’t need as much exercise as dogs do, and only need to be stimulated for anywhere between 10 – 25 minutes a day. Try buying a cat tower with a scratching post and lots of toys to keep them busy. Cats are natural hunters, so they will enjoy chasing toys around the house.

Living Conditions

If you have multiple pets, this can be the very cause of the anxiety. Animals can get territorial over many things, including people, beds, and food. If another animal is attempting to claim what your pet thinks is rightfully theirs, they can experience extreme stress and anxiety. With cats, it is not uncommon for bullying to occur, to establish who is the alpha of the house. To prevent this from happening, position pet beds and food in separate rooms, and teach them which bowl and bed are theirs. This is also important if your cats have a litter tray. Cats like their own space, so giving them their own tray will help them to establish which territory is theirs and reduce stress and fighting.

There are many things which will make pets feel overly stressed and anxious that you may not even be aware of. However, even if the cause can’t be found, there are many ways highlighted in this article to soothe the anxiety and help your pet become healthier and happier in body and in mind.

Exercising At Home Made Easy

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By Peter King

stretchExercising at home is one advantageous method of keeping fit by just staying indoors. This is because there are those days that the weather is just cold/rainy and you are not willing to get out. Similarly, there are instances where you might be having a busy day and by the time you came back, the sun is already down. In such situations, and in an era like this when you have to keep fit, it can be hard for you to think of checking into the gym. So, what is the way forward to ensure that you get your daily exercise? The answer is simple; you can improvise some of your household materials hence ending up with a simple home gym. In case you are wondering how we have aligned numerous few ideas on ways you can do your exercise indoors without having to worry about your budget.

Jump Ropes

Jump ropes are another easy to improvise home exercise gadget. Although there are plenty that you can buy from the stalls, you do not have to worry in case you are running on a tight budget. This is because; jumping ropes can be made out of any possible material back at home. So long as it can swing through your body as you jump, you are set to go. Jumping ropes are good for indoor exercise especially if you are focusing on working out your cardio.

Stair Stepping

I believe most of us probably are living in homes with the in-built stare cases. If, however, you are living in a bungalow, then still there is no need to worry. Just a little creativity applied will sort you out. For instance, in case of such situation, you can use various books to create your artificial stares. A short moment of stepping up and down can be worth it. This is because it helps to keep your body active and healthy. Do it while watching your favorite show and experience the difference.

The Plank

Plank is known to be a good developer of a person’s core muscles. This is a good home exercise especially for those who do not have much time for the process. It includes a push-up looking position but in this case, it is much like a yoga stretching exercises. This is because you do not bend your arms as you move down towards the floor. Instead, you are supposed to hold up to a level position for almost 30 seconds. Sound hard, isn’t it? Indeed it is hard, however, if you want to improve on your cores, consider doing it every day.

Water Bottle Weights

exerciseballAnother good exercise for your arms, shoulder, and back strength training is the water bottle weights. These are easy to make, as it only requires basic procedures and household equipment. For instance, water bottles or milk jugs are what you alternatively need and in addition to that, you can fill in the water, as you desire. A good workout, therefore, includes increasing water little by little, as you work out.

In summary, working out at home is best, as it does not need much preparation. In addition, you do not need to drive to anywhere, and above all, it is a timeless process. During a cold winter day, you can, as a result, continue with your daily exercise hence staying on track despite the distance from your gym house.

Twice Is Nice: Enjoy Your Holiday Leftovers Safely

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Submitted by the Baylor College of Medicine….

familysoccerOne of the best parts of a big meal are the leftovers, and according to an expert at Baylor College of Medicine, there are some important safety tips to follow when storing leftovers this holiday season.

“Ideally, your refrigerator should be between 35 and 40 degrees Fahrenheit,” said Roberta Anding, a registered dietitian with Baylor. “If your refrigerator temperature is higher than this, then food safety is compromised.”

She also offered the following tips for storing leftovers:

* Promptly refrigerate leftovers in shallow dishes. Do not left leftovers cool off before putting them in the fridge. The longer the food sits out, the more likely it is to harbor bacteria. Food should be refrigerated within two hours of serving.

* When storing leftover turkey, make sure to take the stuffing out before refrigerating.

* Leftovers can be stored in the refrigerator for up to four days.

* Reheat leftovers to 165 degrees Fahrenheit. Use a meat thermometer to make sure the internal temperature is correct. When heating up leftover gravy, bring it to a boil.

* Consider freezing leftovers to extend their food safety window