5 Ways to Elevate Your Energy and Boost Your Wellbeing

5-Ways-to-Elevate-Your-Energy-and-Boost-Your-Well-being.With so many responsibilities on your plate, be it your work obligations, family duties, or just those everyday chores, it’s not so surprising to feel drained and exhausted, perhaps even burnt out. The mere pressure of modern life and all it brings can be stressful, since we’re surrounded by constant noise and everything happens at a fast pace that only seems to speed up daily. In the midst of all that chaos, finding time for stillness, healing, and energy recuperation through self-care can seem impossible.

Thankfully, all it takes is a little strategizing and some creativity. To help you get started on your own custom plan to restore your energy and ensure you have plenty of zeal for your daily activities, here are a few tried and tested bits of advice you can incorporate in your plan.

Reduce tension with breathingReduce tension with breathing

Constantly pushing yourself too hard to achieve certain daily goals can be detrimental to your health and cause you to feel truly spent. That’s why the answer to excess responsibilities often lies in doing less, as a way to help restore your energy for the next batch of challenges that are bound to surface soon enough.

One of the simplest strategies to achieve that is to introduce breathing exercises into your day, which will slowly teach you how to control your breath, use the exhale to reduce tension, and the inhale to absorb more positivity into your body.

Cleanse your bodyCleanse-your-body-detox-your-system-with-superfood

Living in the city has its perks and merits, but it also has numerous setbacks. Among them, you need to cope with constant exposure to noise, air pollution, and not to mention that your access to all-natural, organic foods is limited. So, you likely consume processed foods packed with all kinds of chemicals, flavor enhancers, and preservatives, which ultimately doesn’t do much good for your body and can make you feel sluggish and drained.

The best way to respond to this issue is to learn how to detox your system with superfoods, helpful ingredients, and whole foods that will eliminate toxins from your body quickly and efficiently. To boost your immune system properly, you can detox your body with the help of cleansing juices, too, and then slowly build up your resilience with a long-term diet and exercise plan.

Elevate your workout energy

Sometimes all of your efforts might be in vain when you need to prepare yourself for a challenging workout towards the end of the week. This is when your body is at its most vulnerable, when you’re most likely to suffer an injury due to a lack of focus or energy.

Preventing these issues with the help of best preworkout supplements supplements can help sustain your energy throughout your training session, but it also helps you stay focused, and then recover faster when you get home. A simple addition to your preworkout shake is a great way to amp up your energy levels and stay devoted to your exercise routine. No more excuses to skip a jog at the park or to avoid joining your aerobics class because you feel tired – these supplements are designed to prevent such issues in the first place.

Add a soothing bedtime ritualAdd-a-soothing-bedtime-ritual

To enhance your energy, you first need to help put your mind at ease. Getting enough sleep is yet another key pillar of longevity and health, one that will give you the much-needed vitality to exercise regularly and that will prevent those sugar cravings, to help you stick to an optimal diet. If you’re having a hard time getting enough rest, start by setting up a consistent sleep schedule, and a simple ritual to follow every evening.

Give yourself an hour before bed to do something that relaxes you the most: read a few poems, meditate with your scented candles lit, take a restorative bath, or simply do a few light stretches to relax your muscles properly. This will prepare you for all the challenges that lie ahead and build up your energy for the next day.

Refine your daily menu Refine-your-daily-menu

Side by side with regular exercise, the food you consume every day is a major source of energy that will define how you feel and how able you are to be active. If you’ve been putting this off for a while, it’s time to rethink your eating habits to introduce versatile veggies, lean protein sources, and plenty of healthy fats. On top of it all, aim for micronutrient-dense foods such as seeds, nuts, and legumes, all of which will give you access to slow-releasing energy.

Such a nutritious diet is bound to help you feel better, more alert, and of course, you will improve your physique as a result of healthy eating, too. More strength in your body, more mobility and flexibility paired with eating a wholesome diet will help preserve your energy to a great extent.

Stirring your innermost energy sources with these little behavioral modifications can help you be more active and less stagnant over time. The goal is to improve the quality of your life and to inspire you to practice regular self-care through these simple actions, so as to replenish your energy and devote time to growing as a human being, which will naturally lead to more vibrancy and vitality in your life.
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5 Fun Ways to Add Protein Powder To Your Foods

5-Fun-Ways-to-Add-Protein-Powder-To-Your-Foods-With-Lux-Fitness-FoodsIf you’re someone who enjoys refueling with a bit of protein after a workout, you’re probably very familiar with protein powder. Protein powder is very popular at the moment, especially with people who like to go to the gym and want to build muscle fast. Although most people like to use these powders in milk drinks like shakes and smoothies, there are several different ways that you can incorporate protein powder into your diet and some of them may surprise you!

  1. Guacamole

Everybody loves good guacamole, but have you ever thought about adding some protein powder to your favorite dip for a little energy boost? Most people have probably not thought about adding some protein to their avocado dip, but the two actually go pretty well together when you mix them. Avocado is often talked about because it has numerous health benefits, but when you add protein to your guacamole, you’ll get the added bonus of protein in every single serve. This is a great way to satisfy your cravings, while also having a snack that is good for you, so it is worth a try.

  1. Using-protein-into-cake-make-it-easy-to-share-with-other-peopleCakes

If you enjoy baked goods but you hate the empty calories, you should try adding some protein powder to your cakes next time you are baking. It is very easy to add protein powder to any cakes because you just add it at the mixing stage when all of the ingredients are coming together. You can even make your protein cake gluten-free or vegan if you add a gluten-free or vegan protein, instead of the traditional cake with flour, eggs and the protein made of whey. Cakes are also very easy to portion control or share with other people, so you can make a protein cake and have a small piece when you feel like it, or give some away to a friend.

  1. Yogurt

Yogurt goes really well with protein powder because most of these powders are made of whey protein which comes from milk. Yogurt is already packed with protein on its own because it is always loaded with calcium, but if you add some protein powder to your favorite yogurt, you can get the extra kick that you need to carry on throughout the day. Flavored protein powders like Luxe Fitness Women’s Protein Powder are great for people who want to add a bit of flavor to their favorite foods because you can pick and choose what your yogurt will taste like, while getting the health benefits that you want from the protein, so it makes the perfect breakfast or snack throughout the day.

  1. Soup

Usually, people like soups because they are very hearty and easy to eat, but some soups may not have a lot of health benefits if consumed regularly. If you add a bit of protein powder to your soup while you are in the process of cooking it, you will be able to get a bit of protein from your favorite meal, even if it is not considered ‘healthy’. Because you must boil your broth or base for the soup, the powder will dissolve very easily, so you won’t have to worry about a weird taste or a powder texture when you add the powder to your soup.

  1. Pizza dough

If you are a lover of pizza and you want to get the most out of your favorite guilty pleasure, you should try adding protein powder to your pizza dough for a little protein kick. Simply add the powder to the dough in the mixing process and then just bake it as you would normally with any other pizza base. Then, you can add whatever you want to your pizza, so you can add any healthy foods or vegetables to make your pizza a bit healthier. Or, if you so choose, you can make your pizza base out of certain vegetables. Things like zucchinis, cauliflower and sweet potato work well as a base, and you can add your protein powder into the base before it is cooked like you would with any other pizza base.

There are a lot of ways to add protein powder to your favorite foods to get a little bit more protein in your diet. The key is to find foods that are easy to combine and fairly moist so that you can add the powder without having to worry about it mixing well. If you find the right foods to add it to, you will be able to get a bit of protein in your diet whenever you need to, but the possibilities are endless, so get baking!
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3 Easy Ways to Stay Fit and Healthy During the Holidays

3-Easy-Ways-to-Stay-Fit-and-Healthy-During-the-HolidaysMany people spend Christmastime attending social gatherings, but did you know that this time of the year also comes with increased risk for cardiac failure? A 16-year study done in Sweden found that heart attacks are most common on Christmas Day, with peak hours at 10 PM. This spike can’t be blamed on the cold alone; researchers from the University of Melbourne found that there’s a 4% increase in cardiac events in New Zealand during the Christmas holidays.

Christmas season in Australia is an occasion filled with gifts, good food, and quality time with family and friends. However, it’s also a good time to enquire about the health of your loved ones and practice habits that keep you in tiptop shape. A healthy holiday doesn’t need to be boring; there are plenty of ways you can incorporate staying fit with traditional celebrations and hearty family dinners. Below, we share 3 ways:

Join a first aid class.

Learning first aid or refreshing your skills by joining first aid express training courses is one way of safeguarding your family this Christmas season. A short course on cardiopulmonary resuscitation and basic first aid can make you more aware of the signs and symptoms of cardiac events and other illnesses and medical emergencies. It empowers you to make the right decisions and act during critical moments, which can give the patient a better chance of a swift recovery. Your family members will also feel safer knowing that they have someone who knows first aid in their midst.

At the same time, you can give the gift of learning to your loved ones by letting them learn first aid. Aside from making sure they’re ready for emergencies, a first aid course and certification can also improve their career prospects.

Engage in physical activity.

It may be the holidays, but that doesn’t mean you should spend it on the couch or around the dining table. Take the opportunity to engage your friends or members of your family in physical activities. You can play beach volleyball or go swimming if there’s a good beach near you. Run during the cooler hours of the day, take a brisk walk if you don’t want to exert too much effort, or ride a bike around the neighborhood you are staying in. You can also organize relay and group games and make it a tradition to keep the rest of your family active. However, since it’s the middle of summer, make sure you hydrate properly and stay under the shade to avoid heatstroke.

Eat-in moderation.

Food is an integral part of any Christmas celebration, and many people find it difficult to keep to their diet during this time of the year. There’s nothing wrong with eating well on holidays, but make sure that you are not overindulging in food and drinks that are not good for you. Go easy on the alcoholic drinks, avoid overstuffing yourself, and try to distance yourself from the buffet table. You can also opt to bring healthy food options to the party and snack on these instead of greasy, sweet, or salty dishes. In addition, keep yourself well hydrated at all times.

The holiday season takes place at the height of summer, so heat-related illnesses are also more likely to occur. If there are people in your vicinity that are at a higher risk for diseases associated with the season, keep an eye out for them, make sure they are aware of the symptoms, and instruct them to ask for help at the first sign of trouble. Make it a habit to look out for each other and express approval when someone in your group is being active or eating well. This not only makes the other person feel good, but it also encourages the whole group to celebrate Christmas in a healthier manner.

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5 Types of Dairy Products to Include as Part of a Healthy Diet

4-Tips-of-Dairy-Products-to-Include-as-a-Part-of-A-Healthy-DietFruits, vegetables, fatty fish, whole grains, and lean meat are not the only things you should eat as part of a healthy diet. For an even more holistic approach to nutrition, you should also consider including dairy products in your everyday meals. Dairy products are a great source of nutrients like vitamin D, calcium, and protein, all of which are essential to building strong bones and muscles. Furthermore, most dairy products also contain potassium, which helps in maintaining good heart health and optimal blood pressure.

As such, if you want to have a healthier body, then you should make sure to buy dairy products from your favorite supermarket or even an internet-based grocery store. With the latter, you can shop fresh products online in the comfort of your own home! To help you decide on what types of dairy products to include in your meals, we present you with a few suggestions.

Yogurt for healthy bones and gut

Among the healthiest dairy products out there is yogurt. It is high in protein and calcium that are good for your teeth and bone health. What’s more, yogurt is known for its live culture of probiotics, which are beneficial microorganisms that help prevent digestive problems. However, some yogurts are not exactly very healthy, particularly those with way too much sugar and additives such as flavoring and food coloring. When buying any yogurt product, make sure to read its nutritional label first. Consider only buying those with less than 15 grams of sugar per serving.

Cheese for stronger teeth

Cheese is one of the most flavourful and versatile of all dairy products. You can use cheese to add pep to sandwiches, sauces, pasta dishes, and other food items. But aside from being one of the tastiest ingredients available out there, cheese can also help improve your dental health. Not only is cheese a good source of calcium, but it also helps neutralize dental plaque, minimizing your risk of developing dental cavities. Just take note that when shopping for cheese, it is best to buy low-fat cheese since regular cheese can be very high in sodium and saturated fat.

Milk for osteoporosis prevention

Milk is another dairy product that’s rich in calcium, protein, and vitamin D. Drinking milk helps you fight osteoporosis, which is a type of bone disease. If you’re afflicted with this condition, your bones become more porous, brittle, and fragile, increasing your risk of fractures. Drinking milk on a regular basis can help prevent this from happening. According to many studies, regular consumption of milk and other dairy products lowers a person’s risk of developing osteoporosis, especially among older individuals.

Butter as a source of healthy fatty acids

It has been long debated whether butter is healthy or not since it contains a significant amount of saturated fat. However, dieticians agree that when used in moderation, butter may also be good for you. Some studies have even suggested that butter can help prevent tumor growth since it contains large amounts of good fatty acids such as oleic and Myristic Acid. What’s more, butter can be a lot healthier if it is organically produced from the milk of purely grass-fed cows.

Ice cream for more energy

We all know that ice cream isn’t exactly health food. However, the US Department of Agriculture says that ice cream provides more energy than whole milk. It typically contains about 137 calories, which actually makes it a great food for people who are trying to gain weight. Since ice cream’s main ingredients are milk and cream, it is also considered a good source of calcium and phosphorus.

While dairy products can provide for your body’s calcium and protein needs, nutritionists recommend that you get your vital nutrients from different food sources such as fruits, vegetables, grains, fish, and lean meat. Eating a well-balanced diet is certainly much healthier than relying on a single food group.

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