Top 10 Health Benefits of Quinoa

Quinoa is a superfood, and for good reasons. It contains so many vitamins, minerals, and nutrients. Quinoa is usually considered to be a grain (similar to rice and barley), however, it’s actually a seed. Even though it’s a seed, you still cook and eat quinoa the same way as you would any other grain. Here are 10 reasons why quinoa is considered to be a superfood:

• High in Iron – Quinoa is full of iron, containing 1.4 milligrams per 100 grams of quinoa. Iron is an essential element for blood production.

• High in Manganese – Manganese is a trace mineral. Just 0.75 cups of cooked quinoa has 1.17 milligrams of manganese (59% of the daily recommended value). Manganese helps form connective tissue, sex hormones, and bones in the body.

• High in Protein – Quinoa is the perfect food for vegetarians and vegans because of its high protein content. Just 1 cup of cooked quinoa contains 8.14 grams of protein. It’s considered to be a complete protein because it contains all nine essential amino acids.

• High in Magnesium – Without magnesium, our body wouldn’t be able to produce energy and our muscles would be permanently contracted. Magnesium also aids with healthy bone and teeth formation. 100 grams of cooked quinoa has 64 milligrams of magnesium (16% of the recommended daily value).

• High in Fiber – Fiber is necessary for good digestion and regular bowel movements. Quinoa is a great source of fiber. 1 cup of cooked quinoa contains 5 grams of fiber. Fiber also keeps us full for longer periods of time, so it helps with weight loss.

• High in Phosphorus – Quinoa is full of phosphorus, just one cup of cooked quinoa contains 28% of the recommended daily value. Phosphorus is an essential mineral that is mostly used for growth and repair of cells and tissues in the body.

• Contains Lysine – Lysine is an essential amino acid. Our body uses it for growth and maintenance. It also plays an important role in calcium absorption and building muscle protein.

• High in Folate – Folate is one of the B vitamins. One cup of cooked quinoa contains 19% of the daily recommended value of folate. Folate is necessary for fertility in both men and women. Our bodies also use folate to make DNA and other genetic material.

• High in Vitamin B2 – Another B vitamin that quinoa contains is vitamin B2, also known as riboflavin. 3/4 cup of cooked quinoa contains 0.2 milligrams of riboflavin. This is 15% of the daily recommended value. Riboflavin is necessary for energy production, and it also works as an antioxidant, fighting free radicals in the body.

• High in Copper – Copper is an essential trace mineral that quinoa is very high in. 3/4 cup of cooked quinoa contains 0.36 milligrams of copper, which is 40% of the daily recommended value. Copper works together with iron to form red blood cells.

These are only a few of the health benefits of quinoa. It is one of the most nutritionally dense foods on earth, and definitely a food that you should try incorporating into your diet.

10 Reasons To Ban Sodas From Your Life

We all know that sodas of all types are dangerous for our health. No, diet sodas are no good, either! Some of us do make a conscious attempt to drink them occasionally after a binge-meal while some of us conveniently ignore the health hazards that these aerated drinks bring along with them. These sodas are quite dangerous, and they can kill you in the long run. Not convinced? Here are 10 reasons why you should stop drinking them right away.

High sugar content

As per recent reports, a single can of your favorite soda contains around 10 teaspoons of sugar. When you drink these deadly sodas regularly, you are prone to diabetes and insulin resistance. This may lead to other serious ailments like obesity, blood pressure, and heart attacks.

Blocks absorption of nutrients

All sodas contain high levels of phosphoric acid, which is a chemical known to block your body’s nutrient-absorption capacity. Due to poor calcium absorption, you become more prone to conditions like osteoporosis, rheumatoid arthritis, dental problems and soft bones.

Harmful sugar substitute

Sodas contain aspartame, a substitute for sugar. This chemical is very toxic as it contains methanol. This chemical is so dangerous that it can cause serious health problems like seizures, tumors of the brain, mental imbalances, obesity, cancer and more.

Obesity

The harsh truth of sodas is that the chemical and artificial sweeteners in it can result in a disastrous weight gain. People who drink about two cans of soda per day can grow to around 500 times of their original size in a decade, according to latest studies!

Too much of fructose

Sodas are known to contain high fructose corn syrup that is made from corns that are genetically modified. This syrup was found to have some elements of mercury in it. Mercury is a toxic agent that is known to cause a wide range of health hazards.

Harmful cans

Forget the soda; even their cans are dangerous for your health! These cans have high levels of BPA (Bisphenol A), a toxic chemical known to cause problems like obesity, hormonal imbalances, mental and physical disorders, cancers, infertility, etc.

Harmful colors

Some sodas come in attractive colors to woo kids. However, the sad part is that the caramel coloring used for this purpose is very toxic and can lead to cancers as well.

Poor quality of water

Almost all types of sodas manufactured across the world use low-quality tap water that is loaded with toxic chemicals, minerals, and other metals. When you consume these hazardous substances, it can cause your vital organs to break down very soon.

Caffeine

If you thought only coffees had caffeine, you are mistaken! Sodas contain high levels of caffeine too. This, when combined with other toxic elements like high fructose, phosphoric acid, and poor water, can lead to deadly diseases like breast cancers, cardiac ailments, abnormal blood pressure, strokes and more.

Chronic dehydration

Soda may seem to be a refreshing drink; however, what it does, in reality, is to dehydrate your body to a great extent. When you keep drinking sodas regularly, you will experience chronic dehydration, which will lead to severe problems like strokes, irregular blood pressure, etc.

Don’t you think it’s high time we said no to these sinful sodas and start drinking more of fresh fruit juices, instead?

7 Low-Sugar Fruits to Eat Sparingly

Fruit is not only delicious, but it can also be good for you. The only downside to eating fruits is that they tend to be higher in carbs and sugar than vegetables. This is no reason to shy away from them, though. There are many low-sugar fruits that you can eat sparingly. They also tend to have a lot of other great benefits. Here are 7 low-sugar fruits to eat sparingly, no matter what diet you are on.

Coconut

Coconut can come in the form of water, oil or even shredded. It can be used as a creamer for your coffee, in desserts or can be drunk as a water. Coconut holds a lot of electrolytes, which can be great for the body. It can also help to ensure you stay hydrated even on the hottest days. Other benefits are to lower blood pressure and cholesterol.

Avocados

Avocados are a great fruit to eat because they are high in fat, have little carbs and have very little sugar. In fact, there is about 1 gram of sugar for every cup of avocados. This is a great fruit to eat if you are following a low carb diet. The other great thing about avocados is that they will keep you fuller longer than some other fruits. Avocados can be eaten as a sandwich or burger topping, as an add-on to salads, or as a side dish. Guacamole can be a great alternative for a dip. This is one of the best fruits for the Keto diet, as it’s not only low in sugar but high in other nutrients as well.

Lemon

Lemon is not only delicious but also falls into the category of being low in sugar and high in other nutrients. One great thing about lemon is that it can give your body natural electrolytes. Electrolytes help their muscles to do their job properly. Without them, your body is depleted of the most important nutrients it needs for proper function. Probably the best way to ingest lemon is to squeeze fresh lemon juice into your water. This makes it delicious and manageable.

You probably wouldn’t want to eat a lemon on its own as it can be very sour. It can also be great to add to a salad dressing. Other benefits of lemon are that it can be helpful to your heart, it can jump-start your day giving you lots of energy, and even help your body to absorb iron more efficiently. Joints and muscles can benefit from lemon, and they might even help you to avoid cramps.

Cranberry

There are many great reasons why you should eat cranberries. Many people think of cranberries during Thanksgiving and Christmas as a staple side or as part of dessert. Cranberries are good for more than just that, though. Even just by drinking cranberry juice without added sugar, it can help to reduce the risk of cardiovascular disease and reduce high blood pressure as well as inflammation within the body. Luckily, with no sugar added, it is a fruit that is naturally low in sugar, so can be friendly for any type of diet.

Pomegranate

Pomegranate is a tasty fruit that also has great benefits. Pomegranate can help fight estrogen imbalance, which is great for helping our bodies to function at its best. When there is an excess or lack of estrogen, it can affect mood, the ability to reproduce and how our bodies age. Therefore, eating more pomegranate can improve mood, help with reproduction and even reduce wrinkles and other signs of aging.

Rhubarb

Rhubarb can make a delicious pie and also has a great amount of Vitamin K. While it tends to have a sour flavor, it can be very beneficial for your health. In fact, for every cup of rhubarb, you will only get about 1 gram of sugar. This is good news if you are trying to cut your sugars to lose weight. Vitamin K can help to increase cognition (brain function and memory) and can also help to reduce the signs of aging. While the best time to eat it is in the spring, you can also find it in the frozen section precut.

Olives

Not everyone loves olives. In fact, many people might not even realize that olives are a fruit. Olives have 0 grams of sugar for every ½ cup. Olives such as kalamata or green olives can be added to meals such as salads, pasta dishes, and pizza. Olives can lower cholesterol and also possess antioxidants, which can be important in fighting diseases and even can be beneficial when it comes to recovering after a hard workout.

These are some of the best fruits that are low in sugar for your enjoyment. You don’t have to feel guilty about eating any of these fruits because not only are they low in sugar, but they also have other great benefits.

10 Daily Habits To Fight Hunger

The habits that you follow daily have a great impact on your weight. When you feel frequent hunger pangs, you tend to eat too much at irregular intervals, thereby leading to an unhealthy weight gain. Hence, it is important to keep your hunger pangs under control. These habits will help you do that:

Eat more of proteins

When your meal contains about 20% protein, it makes you feel full and reduces binge-eating to a great extent. For this reason, it is important to include protein-rich foods like eggs in your breakfast every day. As you start eating lots of proteins, you will experience a reduced appetite.

Switch over to healthy foods

When you keep eating a lot of processed or refined or unhealthy foods, your body automatically starts to crave for it. These cravings are the main culprits of eating out often. To avoid this, you need to change your diet completely. When you eat bland and healthy foods for about two weeks at a stretch, your body will start craving for them, instead.

Nuts & Water

If you want to reduce hunger pangs completely, you need to drink a lot of water (at least two glasses) and eat an ounce of nuts (about 12 almonds). In less than a half an hour, you will feel a marked decrease in your appetite.

Sleep

In some cases, you might feel hungry at an unusual time, when you are tired. Too much of stress and fatigue can trigger food cravings. To reduce this, you need to take a power nap of about 15 to 20 minutes and see quick results. If you want to sleep better, check this out.

Include more fiber

Eating a lot of fiber-rich foods can make your stomach full and energized. Whole grains, peas, beans, etc. can help you immensely in keeping your appetite under check. When continued for about three months, these fiber-rich meals can also aid in weight loss.

Divert your mind

If your mind craves to eat one particular type of food like chocolates, cakes, ice-cream or other unhealthy varieties, you should never yield to temptation. Instead, you should divert your mind by speaking with somebody, listening to music, playing a game, etc.

Dark Chocolate can help

If you have a sweet tooth, here is some good news for you. Dark chocolate has stearic acid in it, and this helps to slow the digestion process in your body and keep your stomach feeling full for a long time.

Add more spice

Make your meals spicier than how you usually like them and see the difference in your appetite. Hot peppers have a substance called capsaicin, which aids in decreasing appetite and increasing the feeling of stomach fullness.

Control stress levels

As we saw earlier, stress is an important reason why a person feels frequent hunger pangs in a day. To reduce stress at work or in your personal life, you can resort to meditation, yoga, physical exercise sessions or anything else to keep your mind relaxed.

Include Omega-3 Fats in your meals

If you are already obese or overweight and are trying ways & means to reduce weight, you have to include a lot of Omega-3 fat-rich foods as part of your daily diet. Fishes are a great source of Omega-3 fats. They help in increasing the secretion of the hormone, leptin, which helps your stomach to stay full.

Bid goodbye to irregular hunger pangs by including these tips as part of your daily diet structure.

Basketball and Ankle Sprains

Sprained ankles are the most common injury in a variety of different sports including football, volleyball and tennis. It occurs more often in basketball than in any of these other sports. In a study conducted by Drakos et al (2010) identifying the different injuries sustained in the National Basketball Association (NBA) over a 17-year period, ankle injuries were found to be the most common in occurrence and one of the top reasons athletes had to sit out of games.

Ankle sprains involve the stretching or tearing of at least one of the ligaments around the ankle. In basketball this often happens when the player rolls over the outside of his or her ankle causing what is typically referred to as a lateral ankle sprain. The lateral ankle sprain accounted for a total of 13.2% of all injuries in the research conducted by Drakos et al (2010).

Ankle sprains are diagnosed and split by the degree of severity; from a stable ankle with a stretched ligament (grade 1), a slightly unstable ankle with a partially torn ligament (grade 2), to a thoroughly unstable one with a completely torn ligament (Grade 3). Symptoms range from mild to extreme pain, limited movement to extreme instability and difficulty in walking, swelling and bruising.

Depending on the severity of the sprain treatment differs. Usually standard initial treatment includes rest, ice packs, pain killers and swelling reducing drugs, elastic wrap to limit swelling in the initial stages and an ankle brace to offer the ankle some extra support. As the ankle begins to heal, part of the treatment process includes specific ankle targeted exercises, and general exercises to gradually bring back full range of motion and ankle strength so the injured basket-baller can resume match play.

To give a specific recent example, Matt Barnes, basketball player for the Golden State Warriors, sprained his right ankle in the first half of a game against the Pelicans on the 8th of April. Since then he has not been used on the court, but he has been able to join in some of the team’s practice on the 24th of April, giving him a solid 2 weeks of rest for his sprained ankle. He will gradually be eased back into routine training to assure his ankle has fully healed and the surrounding muscles and ligaments have a chance to properly mend.

How to Prevent it?

A possible preventative tool to avoid getting a sprained ankle as easily is the use of ankle support devices (ASD). The use of ASDs was analysed amongst recreational, high-school, and university basketball players in research done by Cusimano et al (2013). The study found that players who had previously suffered from ankle injuries, and whose coaches enforced an ASD policy were more likely to wear ASDs than those who did not. This research concluded that basketball players at this level need to be educated on the severity of ankle injuries, and the benefits of the ASDs as it goes a long way to protect the ankle from sprain injuries. Reading articles such as this one, or looking at case studies of basket-ballers who have had to miss out on whole seasons in order to give their ankle rest would go a long way in that regard.

Conclusion

Basketball is a fast moving game which includes a lot of sudden direction changes. As such sprained ankles are a common occurrence in competitive as well as non-competitive circles. Considering this, more research should go into possible preventative methods and ankle stabilising equipment, as well as the educating of regular non-professional basketball players who are part of a team on the benefits of these devices as part of their game.

References

Cusimano, M., Faress, A., Luong, W., Amin, K., Eid, J., Abdelshaheed, T. and Russell, K. (2013). Factors Affecting Ankle Support Device Usage in Young Basketball Players. Journal of Clinical Medicine, 2(2), pp.22-31.

Drakos, M., Domb, B., Starkey, C., Callahan, L. and Allen, A. (2010). Injury in the National Basketball Association: A 17-Year Overview. Sports Health: A Multidisciplinary Approach.

Core Performance. (2017). How to Heal an Ankle Sprain. [online] Available at: http://www.coreperformance.com/knowledge/injury-pain/ankle-sprain.html [Accessed 29 Apr. 2020].

Rotoworld.com. (2017). Matt Barnes – Golden State Warriors – 2024 Player Profile – Rotoworld.com. [online] Available at: http://www.rotoworld.com/player/nba/892/matt-barnes [Accessed 29 Apr. 2020].

The Ultimate Fat Blasting Cardiovascular Workout

Why Interval Training Works

The following unfortunate scenario plays out in many gyms: people push themselves through a 40 – 60 minute workout on the treadmill, elliptical or stationary bike with the goal of burning as many calories as possible. They will toil away at the same speed, sweating and praying for the whole ordeal to be over.

This method is known as steady-state aerobic exercise.

The Pitfalls of the Steady-State Method

While an individual could end up burning a few hundred calories by the end of the session, it is not the most efficient way to burn fat. In addition, steady-state aerobics presents the following disadvantages:

1. It takes up a lot of time, which is on top of regular resistance training workouts.

2. It is extremely boring.

3. It does nothing to help break through fitness plateaus.

The body is a wonderful thing – but it is also incredibly lazy. The human body will always try to do the most amount of work (such as running or biking) using the least amount of energy possible. While this is a very useful thing when it comes to survival or running a marathon, it is useless if the ultimate goal is to achieve a lean and toned body. So what is the answer? Intervals!

How Interval Training Burns Calories

Interval training involves short but intense bursts of energy followed by a recovery period. The intense burst of energy will force the body into an anaerobic state. The length of each phase can vary. In this sense, it is very similar to resistance or weight training. The body must force itself to work at close to maximum energy expenditure for a small amount of time, and then recover. This method is then repeated for approximately 20 to 25 minutes. This also causes the body to burn calories during the workout and also for 48 hours thereafter. This is known as an “afterburn” caused by EPOC (Excess Post-Excerise Consumption). EPOC is the amount of extra oxygen that is required to recover from exercise. The more extra oxygen that is necessary, the higher the metabolism will be for hours after. Due to the intense nature of interval training, the level of EPOC is much higher, which in turn means more calories burned post-workout. Here are some more benefits of interval cardiovascular exercise:

1. It is time efficient – no longer than 25 minutes is required.

2. It keeps the body guessing, so there is no boredom.

3. It targets the fat around the abdominal area.

Including Interval Training in a Workout Regime

The best (and safest) way to do intervals would be on a track. After a five minute brisk jog as a warm up, one would then sprint as fast as possible for approximately 30-45 seconds. Just as you feel like your lungs may burst, you would then slow down into a slower jog for a minute. This sequence should be repeated approximately five times, depending on your current fitness level.

Cardio intervals can also be done on an elliptical machine, treadmill, bike, rowing machine, or even with a skipping rope. Performing intervals even only a couple times a week will dramatically burn excess body fat more than doing steady-state cardio every day! Always check with a physician before attempting to begin any new workout regime.

How to Last longer in Bed? The Truth Finally Revealed in 2024

During our lives almost every man will at some point ask “what is premature ejaculation, how to last longer and why does it happen?”. So, let’s start and find out:

How to last longer?

In a nutshell premature ejaculation is any time a man goes to have sex and ejaculates before his woman is satisfied. There are some other definitions like “any time a man ejaculates before he wants to” but essentially all definitions boil down to the same thing.

Now this happens when a man experiences overwhelming pleasure. For some men this happens within the first few seconds of sex, for others the first few minutes and in some extreme cases ejaculation can happen without any physical stimulation.

Actually, it is a condition that can come about in two types. There is the short term as well as the long-term early ejaculation.

Short-Term Premature Ejaculation

The first type, which is the short-term, may take place to a man in any given time. It is usually temporary and may be triggered by certain factors including that of having certain psychological spurs that may come in the form of stress as well as anxiety.

One thing good about this type of premature ejaculation is that the man can easily find the necessary solutions how to last longer in the bed. He may either modify his way of living as well as prevent the factors that may already know which bring about his early ejaculation.

Long-Term Premature Ejaculation

The long-term type of premature ejaculation, on the other hand, takes place when a particular man experiences this condition of advanced ejaculation in quite a number of times, not just once or twice, but plenty of times. If this happens to you and you can not last long, immediately consult your doctor for some medical attention and help.

Your doctor will tell you that your condition of ejaculating ahead of expected time of peak may be caused by fundamental physical and some psychological factors which require immediate medical attention.

The fact is that there is no one exact cause for premature ejaculation.

There are a lot of possibilities of why it could be happening. The very first thing that any men that is suffering from this issue, needs to do is, go to see a doctor. Be upfront with the doctor with nothing withheld. They have heard it all before and will not blink when you tell them the problem.

They will do an examination and do blood work. They will look for things like the level of the hormones in the body, a chemical imbalance of the brain and swelling or inflammation of the urethra or prostrate.

All of these can help to last longer in bed. If there is a problem, they will start treatment to help you get back on track. If everything is okay with you medically then its time to look at some other causes.

last longer in bed

Stress is one of the causes of premature ejaculation. We all know that stress can cause a lot of problems in anyone’s life. It can make you sick as could be. It also can cause a man to lose the ability how to last long in bed. Stress causes this issue more and more these days. With the economy being bad as it is, it adds more stress than ever to people’s lives. Men also get stressed over their job, over kids, over relationship’s. All of these things can lead to premature ejaculation.

A major causes of premature ejaculation in all these cases is overwhelming pleasure. And quite often it’s the thoughts that we men have running through our heads that create these levels of overwhelming pleasure.

Think about it…

It’s only because of overwhelming pleasure from thoughts that can not allow some men to last longer and experience orgasm before having even been touched.

This means the thoughts you have in your head can have a dramatic effect on how long you last before orgasm. So to define premature ejaculation is really to say that it is when a man orgasms before his woman is satisfied, which happens because he experiences overwhelming pleasure, which is caused by the thoughts running through his head.

Not that your thoughts are the sole cause of premature ejaculation. Many men also make mistakes in terms of what they physically do during sex that trigger early orgasm.

But the bottom line is that premature ejaculation is not something that just happens to unlucky men, premature ejaculation is something that is triggered through certain actions.

If you want to last longer in bed and end premature ejaculation then you’ve got to learn to correct the triggers you have that are causing your premature ejaculation.

Overexcitement is one such trigger.

Being overexcited releases the hormones dopamine and adrenaline into your bloodstream which can actually encourage premature ejaculation.

If you want to last longer in bed you’ve got to learn to control your overexcitement. And here are two great ways of doing that…

Visualization

What you see in your head controls how you feel. So if you visualize intense overwhelming pleasure then that’s what you’re going to experience. On the other hand if you visualize yourself being cool, calm and relaxed like James Bond, then that’s going to have a totally different effect on how you feel. If you do this you’ll find your overexcitement disappears and lasting longer is a lot easier.

Take Some Deep Breaths

Your breathing directly affects the state of your body. If you breathe quick shallow breaths, which most men do unconsciously before and during sex, then you’re going to get overexcited. So correct this problem by consciously taking some slow deep breaths could be answer how to last longer.

Doing so will relax your whole body and get rid of any unnecessary overexcitement that can trigger premature ejaculation.

So there you have it. You’ve learn the answer to the question “what is premature ejaculation and how to last longer in bed?” and some simple steps towards correcting it.

I hope this helps you to improve your sex life.

Other than these, the best thing you can do when you are confronted with such problem of early ejaculation is to get some physically straining activities to get you going. As a matter of fact, such exercises and physical activities are known to put off their erection which therefore stops premature ejaculation from occurring.

What is more, stop asking the question “how do I last longer in bed?” You may start by educating yourself. You may do it by browsing through the countless of valuable resources online and know about the squeeze method which can truly help you alleviate this problem of early ejaculation. In such method, the man is supposed to squeeze the spot flanked by his penis shaft and its head exactly at a time of anticipated ejaculation.

This method has been proven to help last longer in bed and cure premature ejaculation. Try it; it might work successfully for you, too.

You do not have to sacrifice much because there are several other options available. One is to improve one’s physical condition by doing regular penile exercises. Two is to take certain foods that can help battle premature ejaculation and impotence. Third is to make use of some herbal medications, but some do come with unwanted side effects. There are other options available but as mentioned above, one must first take a look at the possible causes for this issue before implementing methods on how to last longer in bed.

finally last longer

Last Longer in Bed Right Today

The most common problem of this condition is conflict between you and your partner. If this issue is straining your relationship, ask your doctor for help including couple’s therapy as a treatment program.

Do not feel lacking or even ashamed if you are suffering from this problem. It is natural for a person to want to feel physical satisfaction in the form of fulfilling sex. Remember, just the fact that you want to learn how to last longer in bed means you are normal and human like millions of others who also think of ways to become better at sex.

Discreet penile exercises can help tighten the pubococcygeal (Pc) muscles. Just taking a few minutes a day, these exercises are easy to perform, have no side effects and produce positive results for men.

You can learn about lasting longer in bed with these effective techniques and training methods proven to end the pain and embarrassment of premature ejaculation.

There are plenty of products on lasting longer on the market. Unfortunately, there are too many and not always all products work properly and efficiently. It is therefore very important that you choose the right and really functional product very carefully because many of them do not work well. Good luck!

13 Ways to Last Longer in the Bedroom

lasting longer in bed When you are involved in a sexual relationship, at first it may seem like you aren’t lasting as long as you might like. You have probably noticed that both you and your partner have achieved orgasm at different points in time in the sexual act. This is normal and sometimes it might take a little bit longer to get your lady where she needs to be. In the event these situations sound familiar to you, you should know that there is help.

Follow the steps listed below in order to learn how to maximize the length of time in which it takes you to achieve orgasm. You will enjoy prolonging the experience so that you can both receive great amounts of pleasure.

13 Ways to Last Longer in the Bedroom

Take Small Steps – Rome wasn’t built in a day and neither is your increased longevity in the bedroom. Take baby steps when it comes to your sexual victories and you will decrease any performance anxiety that you might be feeling. There is no rush to get through the sexual experience, so shoot for increasing your time by two minutes for the first week and ten the next week and so on.
Take a Break – There is no law saying that you have to rev up your engine and keep things going. If you are overly excited for the sexual activity, you may end up achieving orgasm faster than you would have liked. Taking a break gives your body a chance to stop and realize that it isn’t time yet to explode.
Keep the Foreplay Going – You can’t come if you aren’t engaged in sex, right? To increase the amount of time that you wish to enjoy sex, you can simply perform oral sex on your lady. This way, you will both be satisfied when the time comes.
Use Lubricants Liberally – The extra lubrication can help you avoid dryness altogether. If you’re engaged in sex, you don’t want to deal with friction that is akin to rubbing two pieces of sandpaper together. When you use lube, you can last longer so that you can both enjoy the experience.
Change Things Up – Ladies, feel free to get on top or switch positions accordingly. If you’re on top and he is reaching orgasm too quickly, it could be attributed to the view. Try to find a position that won’t cause him to go into overdrive from the onset of sexual activity.
Change to a Position That is Less Stimulating – Even better, change positions to something that is less stimulating for him. If one of you has to work a little harder for sex to work, that means it will last longer overall.
Use Sex Toys – Using sex toys on your lady can extend the life of the party tremendously. In this way, you are still ramped up for sexual intercourse, but you are keeping your erection for the act itself while continuing to please her.
Distract Your Mind – It may seem easier said than done, but when you want to last longer in bed, you should distract your mind from the events that are happening during the act. Focus on something completely different than what you are experiencing, but be sure that doesn’t include any thoughts about your grandmother. Thinking about grandma’s cooking may work to decrease your mood, so focus on something like any hobbies that you have or work that needs to be done. This will get your mind out of the gutter for a moment so that you can last even longer.
Ladies: Do Your Kegel Exercises – This tip is just for the ladies. If you haven’t yet heard of Kegel exercises, I’ll wait while you Google it. There, all done? Kegels are basically just exercises for your vagina. Doing these exercises makes you last longer when trying to achieve orgasm.
Seek Help from a Doctor – This might be a last resort, but you can always seek medical assistance by talking with your doctor. There is a good chance that your doctor has heard of any issue that you’re facing in the past, so don’t be shy. The trick is to be as honest as possible so that you can get the results you want.
Try an Aprhodisiac – There are a wide variety of foods out there that are designed to increase libido in both men and women. Try eating oysters with your partner or one of the performance enhancing natural alternatives on the market. You can last longer and enjoy better sex altogether.
Keep Track of Your Energy Level – If you aren’t lasting a long enough time in the bedroom, it could be directly linked to your energy levels. If your energy level is high, then you might be too excited to lengthen the time it takes to achieve orgasm. Keep mental notes on your level of energy when it comes to matters of sex. If you need to talk to a doctor, this could be important information to share.
Slow Things Down if You Need to – Breathe slower and slow down your rate of thrusting. This could help you achieve longer lasting sex that will bring extreme amounts of pleasure for both of you. Men sometimes have a tendency to continue pumping until they are done, but if you want to go for longevity, slow down the rhythm – it isn’t a race.

If you are involved in a sexual relationship, then you have probably asked yourself many times how you could possibly increase your overall time spent engaged in the act of sex. This is not an abnormal situation and you are not alone in your thinking. If you are part of a couple who has considered how to last longer in bed, consider the tips listed above for performance improvement of the highest degree. You will both thank yourselves later!

Exercise Bikes : Upright Vs. Recumbent – Which One To Choose?

The benefits of using home exercise bicycles are many, and lots of people prefer to use them as an alternative to jogging, cycling or working out at the gym. However, when you’re trying to get an exercise bike, there are decisions to make and different types of exercise bikes to choose from. From hundreds of models available, you may be able to narrow down your choices by simply choosing which type of exercise bike to get.

To put things into perspective, there are three common types of exercise bikes that you have to choose from: the recumbent ones, the upright exercise bikes and a third type is the spin bike. While recumbent and upright bikes are also classified as stationary bikes, spin bikes are entirely different. Neither of the three types is the ‘best’, nor is there a perfect exercise bike. All types of exercise bicycles have some advantages and some unavoidable down sides.

This article will make the case for both recumbent and upright bikes. Discussing them briefly and understanding which type best suits your needs. It will help you choose between upright and recumbent exercise bikes!

Upright Exercise Bicycles

Upright exercise bikes have been around for a long time, and chances are you have seen one in a gym or on television. These bicycles are still in vogue and with each new model launch, the interest in them increases as they come equipped with advanced and new features to enhance your workout greatly. Before you make up your mind on getting an upright model, there are several things that need to be factored in.

Price

One area where upright bicycles have the complete edge over their competition recumbent ones is the price. These bikes cost way less than the recumbent ones and if you’re operating on a budget, you can easily find an upright bicycle you can afford and still get a quality workout.

Space

Another advantage is that they take up less space and some can even be easily folded and stored away to use at a later time. For people who do not have much room for spacious exercise equipment, an upright bicycle is a much better option.

Workout

In terms of workout, upright bikes are more versatile and less restrictive as compared to the recumbent ones. While recumbent bikes require you to remain seated, you do not have to assume just one position while using upright bicycles. It can be used in the same way as you use an outdoor bicycle i.e. riding it by standing up or pedaling in that way. This also gives a more intensive leg workout than usual.

Comfort

Another similarity between an outdoor and upright exercise bicycle is that the seats on both of them are equally uncomfortable. For people who want to use these bikes for long workout sessions, this is not the most comfortable choice. For anyone who suffers from chronic back pain or any other lower back problems, especially the elderly people, this bike is not recommended at all.

Centre of Gravity

This factor may not weigh in as much as the comfort or workout quality, but it’s worth mentioning nevertheless. It’s a fact that upright bikes have a higher center of gravity. What does this mean? It means they can easily become unstable if pushed hard. While most people do not have such an experience, it should be taken into consideration as it can lead to an accident if you’re not careful.

Recumbent Exercise Bicycles

Recumbent exercise bikes are for people who want to be comfortable throughout their workout sessions, no matter how long they may be.

Comfort

The recumbent bicycle features a chair-like seat that offers outstanding back support. The reclined position of the seat keeps your body reclined as well so that your back suffers no strain. Comfort is not only in the benefit when it comes to recumbent bicycles as you do not need to grab any handles and work out in the hunched forward position. On recumbent bikes, your hands are free to move, so you can read a book, use your mobile or do anything else you want to.

Workout

While many people believe that recumbent exercise bicycles are not as effective as the upright ones, it’s actually completely wrong. A recumbent bike may be less effective if cardio is concerned, but you will burn an equal number of calories as you would using the upright bicycle. However, since recumbents are comfortable, you can increase the duration of your workout session and actually burn more calories. Another advantage is that when your body is in the reclined position, your lower body including your legs has to work harder against gravity, which improves the effectiveness of the workout.

Price

As discussed before, the recumbent bicycles are more expensive as compared to the upright ones and take up more space as well. However, that may be a small price to pay for people who want to work out comfortably for long periods as recumbent bicycles deliver that perfectly.

Conclusion

To sum up the debate, you should go with an upright exercise bicycle if you need a low-priced exercise machine that takes up less space. However, if you want a comfortable and hands-free exercise machine, recumbent bikes are the best purchase. For people with back problems, recumbent cycles are recommended as they’re far more comfortable, but for a quality cardio workout, you can’t beat the upright exercise bike. Both types have their perks and while one is affordable, the other one is comfortable so at the end of the day, you have to decide which feature you need the most.

Regardless of the type of exercise bike you choose to buy, the real effort is to use that equipment to the fullest so that you can get maximum results and achieve the fitness and health that you dream of.

12 Things That Age Your Skin And How To Protect Yourself From It

Did you know that there’s more to skin care than merely using effective products and natural remedies? You’ll be surprised to know that many things may affect that way your skin glows, and not in the right results you expect! So if you want to know what ages your skin, then read on as I show you the 12 shocking ones and how you can prevent it. Take note that this list is for reference only.

12 Incredible Things That Age Your Skin and How To Prevent It

Whether it’s found outside or a habit you’ve been doing, here are the 12 things that have our skin age quicker!

#1 – It’s Too Hot!

Sure, spending some time under the sun will give you a neat tan, but it might do worse if there’s too much of the vitamin D! Did you know that heat would stimulate your enzyme’s production, which would degrade collagen? It can also interfere with elastin production, which is a skin protein that helps keep your skin soft and supple.

As a result, it may cause solar elastosis, which would look like wrinkles. Other consequences include hyperpigmentation and photoaging, which would have your skin look older and with more fine lines!

What’s the trick to help you prevent that? Staying away from the sun, of course. As much as possible, stay out of the direct rays of the sun. Don’t exercise under the sun and avoid saunas. Always stay hydrated and use hydrating masks and moisturizers. Lastly, take lukewarm showers.

#2 – Chemical Sunscreens

The first thing you have to do before leaving home is putting on sunscreen. After all, you have to protect yourself from the that. But there are chemical sunscreens that do you more harm than good. That’s because these sunscreens would generate free radicals when they are exposed to UV. Sometimes, they would produce even more free radicals compared to going out without any sunscreen.

Because of this, it can cause an endocrine disruption, sunburns, and premature wrinkling.

The solution to all this? You need to use sunscreen, but map sure you choose the right brand! Do not use sunscreens that contain oxybenzone, homosalate, octanoate, octisalate, and octocrylene. Go for brands that have zinc oxide, which would protect your skin better than chemical versions.

#3 – All That Smoke

This is one of the more obvious things you need to avoid coming in contact with, but unfortunately, this isn’t in your control as much as the other factors I’ll be mentioning here. Environmental pollution from the smoke and other fumes around you would cause a ton of damage to your skin, such as breakouts and hyperpigmentation. The soot found in the air would accumulate on the skin. The tiny particles would then generate free radicals, which produces free radicals and cause the same consequences as if you were exposed to the sun.

The solution here is to use sunscreen and moisturizer during the day, cleansing your skin well before sleeping to remove all the grime from the surface. Also, try to avoid smoke and fogs as much as possible, opting to walk during times with less traffic and areas without a lot of dirt and dust.

#4 – Topical Treatments

If you’re using skin prescription cream or whatever product prescribed to clear breakouts and have your skin glow, then you’ll need to learn that it can make your dermis sensitive to anything around. Because of the continuous use of topical treatments, your skin becomes more sensitive and susceptible to the sun, allergies, and even pollution. As a result, you may have inflammation and chances of accelerated aging. Pretty ironic, isn’t it?

We can’t tell you to stop topical treatments, as it may make your skin condition worse. What we can recommend is that you wear sunscreen to protect the added susceptibility of your skin. Also, use topical treatments that do not contain the following: essential oils from citrus, bergamot, benzoyl peroxide, glycol acid, or retinyl palmitate. Avoid antimicrobials as well.

#5 – Infrared Radiation

I’m sure all of you know about the dangers of ultraviolet rays, which are a huge culprit in damaging your skin. Infrared radiation, which would occur naturally in sunlight, can do even deeper damage. UV rays burn the outer layers of the skin, while longer wavelengths of Infrared radiation tend to penetrate even deeper into your skin, which makes you have more of a chance to get undetected damage. The consequences of radiation are skin inflammation, photoaging, skin cancer, and hyperpigmentation.

There will never be a way to avoid any sun exposure, so the best thing to do is to load up on antioxidants. Opt for astaxanthin, coenzyme Q10, resveratrol, green tea, and other foods which are anti-agers and protectors against radiation.

#6 – Too Much Chlorine

Yes, going swimming is a fantastic way to stay fit and exercise, but did you know that it can affect your skin and hair in a wrong way? Chlorine, which is found in pools to kill off germs, also stops your skin of sebum, which is a natural oil that keeps your skin hydrated. As a result, you have lesser to no moisture on your skin, which has you look dull and aged, with higher chances of wrinkles. The chlorine stripping you off of sebum can also cause cracking and dryness. It would also dry out your hair and cause skin rashes.

Before you head on to the pool, put on pre-swimming lotion to block off chlorine absorption. Wear protection such as a swimming cap and goggles, and be sure to take a lukewarm shower with soap and water right after. Rinsing before entering the pool can help prevent chlorine absorption as well.

#7 – Too Much Caffeine

Unfortunately, while it can be such a great pick-me-up, caffeine (coffee!) will have you excrete fluid. As a result, it depletes your body of the moisture it needs, including the moisture from your skin. It dehydrates the skin, which ends up having it look dulled and aged. Plus, there are more downsides to coffee, such as the crash or the fact that you won’t be able to sleep properly (which is another factor I’ll be talking about later).

The solution here is to stop drinking coffee or any form of caffeine altogether. But for those who are used to drinking a ton of it, try to lessen it first and go for other types of foods or drinks that keep you energized.

#8 – Stop Touching Your Face!

Yes, touching your face would cause a lot of consequences. It has your face more prone to acne and other blemishes because of your fingertips, which spreads bacteria and germs. Plus, the leaning pressure your put when touching your face can lead to wrinkles and lines.

The best solution here? Stop touching your face, of course! You have to be mindful of your bad habits, and when you are about to begin touching your face stop yourself. It’s also best to wash your hands with mild soap and water to avoid too many germs or bacteria from spreading around your skin.

#9 – Smoking

One of the worst ways that age your skin would be smoking. It wouldn’t only affect your health, but it creates the worst visible skin damage. It causes saggy upper eyelids, baggy lower eyelids, eye bags, facial wrinkles, and even a saggy chin. The nicotine in cigarettes would narrow the skin’s blood vessels, which would restrict the oxygen flow and nutrients. As a result, it damages your collagen and elastin, which has you older and more susceptible to wrinkles.

The only solution here is to stop smoking or never start it. Avoid stressors that cause you to smoke and throw away those cigarettes immediately, taking steps to get the support you need to wean off the addiction.

#10 – All That Stress

YES, stress is the cause of many health problems, including aging skin! It can damage cells and cause anxiety and tension. Because of this, you may have noticed that the constant frowning and bad habits that came from stress takes a toll on your skin. Not only do you have deeper eye bags, but a lot of fine lines around your face and duller skin.

Avoiding stress is easier said than done. What you can do is to prevent the triggers from happening again, organizing your schedule and making sure that you have communication within the work area. Taking a break and rewarding yourself will help a lot as well!

#11 – You Gotta Drink Up

Like what I’ve mentioned throughout the whole article, your skin will need to stay hydrated and moisturized to keep its beautiful glow. But if you don’t drink enough water, it can cause dryness, roughness, flakiness, roughness, or even crack, which are the top signs of aging skin.

To help prevent that from happening, you must make sure that you drink at least eight glasses of water a day and use effective moisturizers that keep your skin soft and supple. Consuming food high in water content such as vegetables will help as well.

#12 – No Good Night?

Studies have proven that sleep creates a huge toll on the way you think and move. New studies have shown that it can also affect the way you look! Depriving yourself of sleep can cause the skin to age faster because they have fewer abilities to protect themselves from the sun. Those who don’t sleep well also exhibit more signs of skin aging, which includes forming fine lines, uneven pigmentation, and a reduction in skin elasticity.

That is why it’s imperative to get at least seven to nine hours of sleep a day, creating a schedule to ensure that you are well rested.

Bonus: Top 5 Methods Of Skin Care From Famous Artists 530

Fortunately, there are solutions to keep your skin looking young and beautiful. Here are the fantastic methods famous artists do for skin care:

#1 – Alexis Bledel

Have you ever wondered how Alexis Bedel has the most beautiful skin despite her age? She looks so young, and it’s all thanks to her diet- but for the skin. Not only does she have a healthy diet for her skin and body, but she also scrubs her face with olive oil. Simply mix a bowl of hot water with olive oil and dab the mixture around your face a could of times. It’s an old trick, but still effective in keeping your face smooth and line-free. Plus, the oil can hydrate your skin and have it look younger than before! Of course, exercise also does wonders.

#2 – Alicia Keys

Alicia Keys has begun a no makeup movement, which shows the true beauty of her face and skin. Not only is it thanks to good genes, though! Keys has nailed the skincare routine with the proper products. She makes sure o keep her skin cool by grating a cucumber and placing it on areas she would like to lighten up. She also uses oil cleansing tonics, a revival booster, and jojoba oil. She also uses facial treatment face masks and anti-age serums, which brings out a beautiful glow to her clear skin. These products have her skin come to life and in a fantastic way, and it seems to work!

#3 – Kylie Jenner

Kylie Jenner may be the youngest of the Kardashian-Jenner clan, but that doesn’t mean it’s too early for skincare! She’s one of the most practical when using skincare products, using a mineral sunscreen and eye treatments with avocado. She also uses makeup remover wipes (she does own a makeup line after all), and Sephora face masks to make sure her face is as young and clear as her skin. And for any zits, she uses a Mario Badescu Drying Lotion, which works well. And of course, an effective makeup routine will help clear out any blemishes. All these products are cheap, too!

#4 – Jennifer Lopez

J. Lo has one of the most beautiful skin that looks flawless. She doesn’t seem her age and flaunts it! But of course, you’re going to need to make sure you’re committed and willing to give up a few things. Jennifer Lopez stopped consuming any form of alcohol, cigarettes, caffeine and has avoided spending too much time under the sun. Plus, she gets ten hours of sleep every night, as much as possible. Sure, she uses a simple beauty regimen, but it’s these changes that make a huge impact on her glowing skin, and it shows! It’s a full-time job and a whole change.

#5 – Bella Hadid

Model Bella Hadid needs to make sure that she has perfect skin to rock that runway! After a long day of work, Bella comes home to use her mom’s clay blends, sometimes even adding a bit of apple cider vinegar to it to ensure better results. And to moisturize her skin more, she uses hydrating masks and makes sure to follow her beauty regimen to a T, with a special diet that keeps her slim figure while vitalizing her skin. A plus side is that clay blends are very easy to do or obtain, just make sure you get high-quality ones or make your own.

In Conclusion

When it comes to caring for your skin, you shouldn’t only be knowledgeable about what to add to your skin, but what you need to avoid as well. While this list is just for reference only, it’s best to take this information in and ensure that you keep away from these things, or at least only have a balanced amount of it.

I hope that this article on the things that age your skin helped you become more knowledgeable about skin care! So don’t wait any longer. Begin working on your ultimate skincare regime today and learn to take care of yourself properly.

If you have any questions or would like to share your tips and experiences on the things you should avoid for aging skin, then comment down below. I would love to hear what you have to think.

Sources:
https://www.womenshealthmag.com/beauty/celebrity-skin-care-routine/slide/7
http://www.thefashionspot.com/beauty/691911-best-celebrity-skin-care-secrets/#/slide/7
http://www.health.com/health/gallery/0,,20837371,00.html#anything-caffeinated-0
https://www.mindbodygreen.com/0-20205/7-surprising-things-that-age-your-skin-how-to-protect-yourself.html
http://www.spectralightuv.com/blog/how-chlorine-effects-skin/
https://evoke.ie/2017/08/28/style/beauty-buzz/age-skin
https://www.huffingtonpost.com/entry/the-6-everyday-habits-that-can-cause-wrinkles_us_57166d18e4b0018f9cbb3fb3
https://www.huffingtonpost.com/2013/04/11/stress-aging-process_n_3047000.html
https://www.huffingtonpost.com/?icid=hjx004
https://vidaspas.com/blog/skin-dehydration-a-major-cause-of-premature-aging-and-skin-sensitivity/

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