5 Best Health Benefits of Yoga

1. Improves Your Flexibility

If you've ever watched a yoga class or people doing yoga poses, one thing you probably noticed is that they pretty flexible.

Especially performing poses such as the downward facing dog, seated forward bend, and standing forward fold.

This doesn't mean you need to be flexible to do yoga, but if you practice regularly and stick with it, you'll notice a gradual increase in your flexibility. And eventually, seemingly impossible poses will become a piece of cake.

In addition to an improvement in your flexibility, aches and pains will start to disappear, which is often associated with tight hips, lower back, and rounded shoulders from sitting long hours at a desk. 

Overall your posture and body alignment will improve significantly all because of the improvement in your flexibility.

2. Develop Your Strength

Although the infamous spiritual and transformational benefits of yoga themselves make this practice worth a try, don't discredit its effectiveness as a physical activity.

Some yoga poses or postures help you become (and stay) fit and trim, control your weight, and reduce your stress level.

According to The American Council on Exercise's study on yoga, the participants who practiced 8 weeks of Hatha Yoga increased their muscle mass and improved their physical strength (they were able to perform more pushups and sit-ups after the study.) 

This comes as no surprise to yoga practitioners as common postures such as four-limbed staff pose also known as Chaturanga and boat pose are bodyweight exercises that stimulate muscles the same way pushups, crunches, and planks do.

Through different poses, yoga builds strength, flexibility, and stamina.

3. Reduce Your Stress Level

When yoga is practiced with intention, it can help you relax your mind and body and give you the feeling of oneness.

According to Yoga Journal, yoga postures (poses) that combine stretching exercises, controlled breathing, and relaxation techniques can help you reduce stress, lower blood pressure, and improve heart function.

4. Increase Your Sex DriveIt's been said that our overall appetite for sex decrease as we age.

Well, research suggests that yoga may help you get a boost and improve your sex drive.A study published in The Journal of Sexual Medicine (Nov. 12, 2009) found that regular yoga practice improves women's sexual desire, arousal, orgasm, and overall satisfaction.

Is there a particular pose for it? You bet!

Harvard Health Publications listed Cobra Pose as a yoga pose that enhances sexual function.

In addition to improving your physical strength, and flexibility, reducing your stress and enhance your mental focus, yoga can also help you get better sleep at night. According to Harvard Medical School patients with sleep disorder improved their quality of sleep by practicing yoga daily for 8 weeks.

5. May Help You Lose WeightJust like any other form of exercise, yoga can be an effective tool for weight loss.

Even though most yoga is not as fast-paced as some cardio and HIIT workouts, you still burn calories which drives weight loss. 

According to Harvard Health, a 155-pound person can burn 149 calories during 30 minutes of Hatha yoga, the most common class of yoga in fitness gyms and yoga studios.  

Since the most effective way to lose weight is through exercise and healthy eating, practicing yoga definitely qualifies as a weight loss tool. 

I have been practicing yoga for past five years. And despite yoga being my only form of exercise at times, I have been able to maintain a healthy weight. 

Take Home Message

Yoga offers major benefits that can impact your health and life from the inside out. 

Adding yoga to your lifestyle can improve your health, help you lose weight, and increase your sex drive just to name a few.

It will uplift your mood and help you sleep better at night. 

So are you ready to kick-start your journey with yoga?

As we mentioned earlier, yoga is one of the simplest forms of exercise you can get started with. You don't need a gym or exercise equipment to begin.

8 Tips To Fight High Cholesterol

8 Tips To Fight High Cholesterol - Your heart is one of the most important organs in your body. This is the main role in providing your remaining organs and tissues with the nutrients they need to function and keep you healthy. Your heart works hard to do its job, with contracts around 104,000 times every day. Every time he contracts, he does it with all his strength.

As strong as that, the muscle the size of that fist, needs your help to stay strong. The food you eat and the amount of activity you do affects your heart health in an important way. For example, a high cholesterol diet can cause plaque buildup in your arteries, requiring your heart to work harder to circulate your blood. Conversely, exercising a lot, regulating weight, and maintaining a healthy diet can help reduce cholesterol levels and reduce the risk of heart disease, heart attacks, and strokes.

Although keeping your cholesterol in check is not the only way to support your heart health, this is a good place to start. Look at 8 tips for fighting high cholesterol.

EAT FIBER-RICH FOODS

Oatmeal, peas, sweet potatoes, beans, Brussels sprouts, carrots, eggplant, beets, pears, oranges, apples, prunes, and nectarines are all great sources of soluble fiber, which helps prevent your body’s absorption of cholesterol.

EXERCISE TO LOWER CHOLESTEROL

Exercise stimulates enzymes that move the cholesterol from the blood to the liver, which then excretes it from your body. Vigorous exercise makes the biggest difference, but any activity is helpful.

SHED A FEW POUNDS

Losing weight can help decrease your “bad cholesterol” and increase your “good cholesterol.” If you’re overweight, you may be able to significantly lower your cholesterol by shedding 5% to 10% of your body weight.

MANAGE YOUR STRESS

Stress increases your cortisol levels, raising blood-glucose and creating more triglyceride production. This leads to elevated cholesterol levels. Managing your stress in healthy ways (daily meditation, exercise, and adequate sleep) can actually help fight high cholesterol.

STOP SMOKING TO FIGHT HIGH CHOLESTEROL

Not only does smoking increase the damaging effects of “bad cholesterol” but studies have also shown that quitting smoking increases levels of “good cholesterol.” The additional benefits of quitting smoking for good are numerous as well.

WHEN DIET AND LIFESTYLE CHANGES AREN’T ENOUGH

If your cholesterol levels remain high even with significant lifestyle and dietary changes, your doctor may prescribe medication to help address your condition. At TriWest Research Associates, we may be able to offer the additional option of participation in one of our clinical research trials for the treatment of high cholesterol. For more information about what we do or to participate in one of our studies, give us a call or fill out our online contact form. Qualified participants will receive compensation for time and travel.


CUT BACK ON SATURATED FATS, TRANS FATS, AND DIETARY CHOLESTEROL

Butter, red meat, full-fat and low-fat dairy products, and palm and coconut oils are high in saturated fat. Partially hydrogenated fat is a trans fat (look for it on food labels), and egg yolks and organ meats contain dietary cholesterol. Cut back on these foods to lower your cholesterol.

EAT FATTY FISH TO FIGHT HIGH CHOLESTEROL

Fatty fish like salmon, sardines, herring, mackerel, and trout contain unsaturated omega-3 fatty acids that reduce inflammation, decrease triglycerides, lower blood pressure, and reduce the risk of heart disease. Replacing your red meats with these fish 2 to 4 times per week can help lower your cholesterol.

SWAP BUTTER FOR OLIVE OIL

The extra-virgin olive oil contains antioxidants that help prevent disease. And swapping out butter for olive oil can significantly lower your cholesterol – possibly even as much as some medications.

14 Tips for Making a Narrow Room Look Wider

14 Tips for making a narrow room look wider - Having a narrow house and front yard, sometimes makes it feel uncomfortable. Plus, sometimes friends come to visit. If enlarging the room is not possible, you can use tricks that make your room look wider.

1. Apply bright color

Bright colors in the room will give a wider effect on the room. This is because bright colors can reflect light. While the dark color will absorb light so the room will look narrow. You can apply bright colors not only to the walls but also to the interior of your room such as curtains, tiles, sofas, and so on.

2. Don't get too tight, between Furniture and Walls

Placing furniture attached to the wall will give a narrow impression on the room. Simply pulling furniture a few

centimeters from the wall will get a broad impression on your room.

3. Paint or Use Wallpaper on the Room Ceiling

Keep using bright colors on the ceiling of your house. Besides that, you can also apply the wallpaper. Everything that attracts your eyes to look up will make the room seem wider. The thing that must be considered is to keep adjusting to the concept of the house that you have set.

4. Use Multifunctional Furniture

How to arrange a narrow room to make it look the next area is to use multifunctional furniture. By applying this, the room will not look crowded full of goods.

5. Adjust the Fitting Furniture

If your room is narrow, a large sofa will be applied to the concept of your room when compared to a small sofa in large quantities. In addition, this will have a broad effect on your room.

6. Avoid Large Ornaments

The ornament will certainly beautify your room. However, the use of large ornaments will make your room look increasingly narrow. Use a small ornament to give a spacious effect on the room.

7. Arrange your Book place with Neat

There is no harm in placing a bookshelf in the room. The thing you need to pay attention to is the placement and design of the bookshelf. You can organize and classify into a minimalist with a small shelf section. This will make your room look wider than before

8. Use Line Patterns

If you use a carpet, choose a model with lines. This will make your narrow room look longer. Simple things but amazing effects aren't you?

9. Let the Curtain Open

The next way is to let your curtains open so that light can enter your room. A bright and bright room will make your room more spacious.

10. Customize the Theme of Each Room

Give a theme to each of your rooms. This will make your room wider. Equating the themes in each room will also make the room not lose its identity when viewed from the function.

11. Use Furniture with Legs Under it

The use of feet on each of your furniture can give the impression of a wider roar. This is in line with your expectations, right?

12. Place the Glass Opposite the Window

Putting the glass in the room will make a broad impression. Another thing you need to pay attention to is placing a glass across the window. A view will be seen on the glass so that your room looks like it has two windows. This will make your room look wider.

13. Using a Carpet to Separate the Room into a Smaller Room

For those of you who have a narrow room, this is highly recommended. These tips will make the room look like a lot of areas in a large room. Very good trick isn't it?

14. Using Design / Artistic Items

No need to place a lot of items in the room. You can use a large and right artistic design in your room.

Top 7 Best Foods to Lose Weight

Top 7 Best Foods to Lose Weight - Are you doing a diet program? Does the diet program provide maximum results?.

There are foods that facilitate weight loss because not all calories are created equally.

However, an effective weight loss plan involves proper dieting and regular exercise, but we will focus on foods that can help you achieve your weight loss goal.

Food is very important because a food is an important role in different metabolic pathways in the body.

food will have different effects on hormones, hunger and how many calories we burn every time. Here are 7 of the best foods that can help you reduce 10 pounds or even more in one month.

1. Wild-Caught Salmon

Salmon and other fish oils are very healthy. They also have a satisfying effect that keeps you full with relatively few calories.

Wild-caught salmon is filled with quality protein, healthy fats and other important nutrients needed to lose weight.

•  Seafoods, in general, provide a significant amount of iodine. This nutrient is vital for thyroid function, which is important to keep the metabolism running optimally.

• A 2008 studies reveal that a huge number of people in the world are suffering from iodine deficiency

• Furthermore, wild-caught salmon is loaded with omega-3 fat, which has been shown to reduce inflammation, a major player in obesity and metabolic disease

2. Cruciferous Vegetables

Cruciferous vegetables like cauliflower, cabbage, broccoli, and Brussels sprouts are high in fiber and tend to be incredibly fulfilling. 

Not only that, they tend to contain a decent amount of protein.T hough they are not as high as animal foods or legumes, they are high when compared to other vegetable protein source.

A perfect combination of fiber, protein, and low energy density makes this veggie the perfect foods to include in your meals if you are passionate about weight loss.

What’s more, they also contain cancer-fighting compounds, another reason you should incorporate them into your diet

3. Whole Eggs

Whether, boiled, scrambled, fried, eggs are very beneficial in weight loss. Eggs have often been demonized for being high in cholesterol.

However, recent studies reveal that they don’t have adverse affect blood cholesterol levels and don’t cause heart attacks. 

Being an excellent source of protein and healthy fats, eggs can make you feel full with fewer calories. It is among one of the best foods you can eat if you want to lose weight fast.

A study published in the Journal of the American College of Nutrition shows that 30 overweight women that eat eggs for breakfast instead of bagels had increased satiety and ate less over a 36 hour period.

Eggs are also rich in essential nutrients you need on a calorie restricted diet. Importantly, most of the nutrients are found in the yolks.

4. Beans

Some beans such as black beans, lentils, kidney beans, and some others can be beneficial for weight loss.These foods are high in fiber and protein; two nutrients known to have a high satiating effect. 

However, most people have a problem tolerating legumes, and as such, it is important to prepare them properly before consumption

5. Fruits

Fruits are very healthy and can help you lose weight within a short interval of time.

Studies reveal that people who eat the most fruit and vegetables tend to be healthier than people who don’tThese studies might not prove anything, but fruits do have weight loss friendly properties.

Also, being high in sugar, they have a low energy density. Additionally, the fiber helps prevent the sudden release of sugar into the bloodstream.

However, people who have some sort of fructose intolerance can consider avoiding or minimizing fruit intake.

But for the rest of us, fruits can be all we need in addition to other diets to lose weight. Fruits like apples, watermelon, cucumbers contain very little to no calories plus a lot of water to get the job done.

6. Coconut Oil

Coconut oil is very beneficial when it comes to weight loss. They are high in medium chain fatty acids called Medium Chain Triglycerides (MCTs). These fatty acids help boost satiety and increase the number of calories burned compared to other fats.

Studies show that coconut oil led to the reduced amount of belly fatThe best way of benefiting from this is by replacing some of your cooking fats with coconut oil.

Extra virgin olive oil is also a great alternative to coconut oil.

7. Apple Cider Vinegar

Apple cider vinegar is also very beneficial in weight loss. It is widely used as a condiment like vinaigrettes or dressing. Some people even drink diluted apple cider vinegar.

Studies reveal that vinegar can be beneficial for weight loss. Taking vinegar alongside, a carbohydrate-rich meal can increase the feeling of fullness and make you eat fewer calories for the rest of the day. 

A 2009 study shows that obese individuals that consumed 15 or 30 mL of vinegar per day for 12 weeks lost about 2.6-3.7 pounds. 

Furthermore, apple cider vinegar has also been shown to be effective in reducing blood sugar spike after meals, which is also beneficial to your health in the long run.

FWD International Health Insurance Review

FWD Insurance Health Review- Exercising and maintaining health must be done by everyone. Nobody wants pain, but the pain does come unexpectedly. And if you are looking for the best health insurance, then we will review FWD insurance. What are the advantages and disadvantages?

Good for

- Consumers seeking high-value international health insurance
- Healthy consumers looking for high coverage limits

Bad for

- Women who need maternity coverage
- Those looking to purchase optional benefits separately
- Consumers over 65

The FWD International Health Insurance Plan are some of the most affordable international plans. While the lower limit plan lacks coverage for certain conditions, a higher final plan provides many benefits for attractive prices, attracting value-conscious consumers. However, consumers who need pregnancy or outpatient benefits can find better value with other insurance companies.

Summary of FWD International Health Insurance

Customisable coverage

- S$2 and S$3 million plans are some of the highest value options on the market
- Below average premiums for hospitalization coverage
- Expensive to add outpatient, maternity and dental coverage

Policy Exclusions

FWD's exclusions are fairly standard, with major exclusions including pre-existing conditions, STDs and deliberate self-injury. Accidents or injuries that occur during the course of hazardous occupations such as fire-fighting, police, diving, oil rigging and air force services will not be covered as well.

- Pre-existing conditions

- Congenital Conditions (for plans less than S$1m annual limit)

- STDs

- Gender Reassignment

- Conception & fertility treatments

- Personality disorders

- Sleep disorders

- Developmental disorders

- Deliberate self-inflicted injury or suicide

- Genetic testing/Stem Cell treatment

- Sleep and Eating disorders

- Death or injury from professional sports involvement

The coverage of FWD insurance branches is in the following regions: Hong Kong, Macau, Singapore, Indonesia, Japan, Philippines, Thailand, Vietnam

Get Quote : https://www.fwd.com/en/

7 Tips Safely Use Your Credit Card Online

Shopping online is very much in demand from everyone, from young to old people. But do you not know, lately there is a lot of theft of customer data. Then how to secure transactions online?

Let's see the following review:

1.Only use your credit card on websites you trust.

When you shop with your credit card online, it's important that you only go to websites you trust. Avoid clicking on email links, particularly in unsolicited emails, because these links could take you to a fake website that's set up for the sole purpose of stealing your credit card information. Instead, go directly to the real website by typing the URL in your internet browser.


2. Don't make online credit card purchases from public places.

Public computers and networks are less secure so there's a greater chance that your credit card information can be stolen when you use it to make purchases on a public computer. These computers could have a keylogger software that will capture all your keystrokes, including your login information and credit card number.

You're not safe just because you're using your own computer on a public wifi. Hackers have access to the same wifi signal and can intercept information while it's being transmitted. That means no online ordering while you're using the wifi at your local coffee shop.


3. Protect your computer from viruses and hackers.

Make sure your computer is protected from hackers that could send your internet browser to a fake website by loading the most recent anti-virus and anti-spyware software onto your computer. Use only reputable anti-virus software, not anything you see in a pop-up advertisement or get as a link in an email.

4. Check with the Better Business Bureau.

If you're using your credit card online at a store you're not familiar with, check the Better Business Bureau or other consumer reports before entering your credit card information. Don't use your credit card at any website that has a poor customer service record with the Better Business Bureau.

5. Use a credit card online instead of a debit card.

Credit cards offer more protection against fraudulent charges than debit cards. With credit cards, your maximum liability for fraudulent charges is $50. However, with debit card fraud, you could be liable for up to $500.

Not only that, if your debit card is compromised, you could lose access to all the money in your checking account until the bank sorts out the fraud. It could take days to get your funds back.

Meanwhile, your bills are coming due and you could face late penalties from the companies you owe. Fraudulent credit card charges don't take anything from your pocket and are easier to deal with.

6. Make sure the credit card entry page is secure.

Only enter your credit card information on secure websites that will protect your information. You can check a website's security by checking the URL. On the page that you enter your credit card information, the URL in your browser's address bar should begin with "https://" and there should be a lock in the lower right corner.

7. Print your online credit card receipts.

When you use your credit card online, always print a copy of your receipt or confirmation. Then, compare the amount on your receipt to the amount on your billing statement to make sure the totals match.

5 Healthy Foods that are Making You Fat

If you are, do not run a diet program. And want to burden the body quickly, you come on the right blog. This time we are discussing how Healthy Foods that are Making You Fat.

1. Fruit Smoothies 

Fruit Smoothies contains 450 Cals per serving Almond milk, a bunch of fruits, some nuts, peanut butter, yogurt, healthy sweeteners, protein powders ... all healthy right ?!

Try adding all of your smoothie ingredients to the calorie tracking app and see what appears ...
Smoothies are really amazing and I highly recommend them, but they are very easy to overdo because ... liquid calories! They can easily replace or exceed all food at around 450 calories.
So pay attention to the portion size!

2. Hummus

Hummus There are 408 Cals per cup. I usually make my own hummus for an entire week. It has many health benefits and is packed with nutritious ingredients.



When I first added to my calorie tracker, I was a little bit surprised to be honest. Just 1 tablespoon has about 25 calories and we obviously eat a lot of tablespoons!




There 's no reason to lose this from your diet if you' re trying to lose fat ... in fact, you should add it. But try making your own instead of store-bought and replace some of the olive oil with Greek.

3. Acai bowls 

Considered by some ‘the world’s healthiest breakfast’ (super yummy too!)

Here’s a truth bomb… a typical Acai bowl can have anywhere from 21 to 62 grams of sugar and about 500 calories. This fruit by itself is bitter so they’re generally blended with a lot of sugar for taste.

To ‘top’ it off, Acai bowls generally have a banana, coconut, honey and a list of other high-calorie ingredients.

4. Nut Butters

How many times have you eaten peanut butter straight from the jar? *hides face

Nut butters ROCK! I add them to everything… but a few tablespoons here and there and bam… I’ve already gone way over my calorie allowance for the day.

At my current 2000 calorie allowance a day, I have 2 tablespoons. But when I’m trying to shed fat, I have to considerably reduce my portion size

or…

I use powdered peanut butter – PB2. It has about 45 calories in two tablespoons and 85% less fat. I add it to sauces, smoothies, stir-fries, wraps, and it tastes pretty good!

5. Fruit Juices 

If you don't like peanut butter, it's better to drink juice and some snacks in the morning. Because juice has 140 Cals per glass that are good for your health and weight.

With the correct composition

Fruit juices are marketed as ‘healthy’… but here are some facts…

Full of sugar

No fiber

Added sweeteners

Easy to consume liquid calories

I’m not a fan… in fact, I completely avoid fruit juices. As an alternative, I add whole fruit to smoothies or just eat fresh fruit instead.