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23 Best Vitamins and Supplements to Boost Your Immune System

April 26, 2020 by Sarah Barkley

thA healthy immune system requires essential vitamins and nutrients, but many people don’t hit this goal. So if you tend to fall short, using supplements to boost the immune system can help compensate.

Your immune system protects your body from diseases and viruses that you encounter each day. A weakened immune system hinders your ability to ward off those foreign substances. With a weakened immune system, you will get sick more often. Besides that, you might experience worse symptoms than you would with a strong immune system.

Replenishing your vitamins and nutrients each day is essential to boosting and maintaining immune health. You can’t eat healthy one day or take one supplement and expect to experience the benefits. Work on implementing a regular healthy dietary routine, and then you can add immune system supplements to your eating plan.

1. Vitamin C

Vitamin C can help prevent infection and help you overcome illness quicker. You should consume between 75 and 90 mg of this vitamin each day. Vitamin C contains antioxidants that help reduce inflammation, preventing respiratory distress.

This vitamin is in so many foods that you might not even need supplements to boost your immune system. If you aren’t getting enough, choose foods that are high in Vitamin C, including these:

spinach
kale
bell peppers
brussels sprouts
strawberries
papaya
guava
oranges and orange juice
broccoli
cantaloupe

2. Vitamin E

Vitamin E is another antioxidant that helps ward off infection. Aim for 15 mg of this vitamin each day, as recommended by the National Institutes of Health. Some foods that are rich in Vitamin E include:

almonds
peanuts and peanut butter
sunflower seeds
sunflower, safflower, and soybean oils
hazelnuts
spinach
broccoli

3. Vitamin A

Vitamin A is a fat-soluble vitamin that works to fight infections. With its anti-inflammatory properties, Vitamin A is essential to immune health. It plays a vital role in immune responses. Adults should consume between 700 and 900 micrograms of this vitamin each day.

Some of the foods rich in Vitamin A include these:

carrots
sweet potatoes
pumpkin
cantaloupe
leafy green vegetables
butternut squash
salmon
mangos
dairy products

4. Vitamin D

This vitamin is one of the most essential when it comes to immune health. People typically take in Vitamin D from the sun, and it protects them from a respiratory infection. The average person needs about 600IU, but the exact amount is different for everyone.

If you want to include more Vitamin D in your diet, consider the following foods:

salmon
mackerel
tuna
sardines
Vitamin D fortified milk or orange juice

5. Folate/Folic acid

Folate is a B vitamin that is vital for maintaining cells. Folic acid is the synthetic form of folate and is added to foods for a health boost. To consume the recommended 400-800 micrograms of folic acid, increase your intake of:

beans
lentils
avocado
leafy green vegetables
enriched pasta, bread, or rice

6. Iron

Iron helps carry oxygen to cells, making it an essential part of your immune system. According to the FDA, you should aim to get around 18 mg of iron each day. Some iron-rich foods include:

red meat (consume small amounts on limited occasions)
chicken
turkey
clams
oysters
mussels
leafy green vegetables
beans
peas
nuts
oranges
lemons
bananas
melons

7. Selenium

Selenium helps prevent infection, and without enough, your immune system won’t work correctly. You should have around 108.5-120.8 mcg each day. Some of the foods you can find it in include:

Brazil nuts (one nut has 100% of the daily value, be careful not to overindulge)
seafood
meat
liver
poultry
cottage cheese

8. Zinc

Zinc is essential for producing new immune system cells. It also helps relieve colds, nasal congestion, nasal drainage, sore throat, and coughs. In addition, this nutrient helps to produce and activate T-cells, which trigger the body’s infection response.

You need between 8 and 11 mg of Zinc each day, and you can receive its immune-boosting benefits by trying these foods:

oysters
crab
lean meats
poultry
baked beans
chickpeas
yogurt

9. Protein

The proteins hepcidin, ferroportin, transferrin receptors, and ferritin are essential for iron metabolism. Since iron is a requirement of immune health, these proteins are, as well. They also help form immunoglobulins to fight infection and offer protection from bacteria and viruses.

To determine how much protein you need each day, you have to do a little math. For every kilogram of body weight, you need 0.8 grams of protein. Some of the protein-rich foods you can implement in your diet include:

eggs
chicken breast
fish
cheese
yogurt
beans
lentils
nuts

10. Probiotics

Your gut health plays a significant role in your overall wellness, with at least 70% of your immune system found there. Probiotics, another kind of immuno-supplement, help restore and maintain healthy gut bacteria, improving their ability to fight infection. This nutrient can be found in fermented foods and dietary supplements, and you should aim for at least 1 billion CFUs.

11. Elderberry

Elderberry is full of anti-inflammatory and antiviral properties. It can improve cold, flu, and sinus infections as it helps speed up the recovery process.

Take one tablespoon of elderberry syrup four times a day, or choose elderberry lozenges instead. Eating elderberry fruit whole can cause vomiting and nausea, so this immune-boosting supplement is the best option.

12. Echinacea

Echinacea can improve your response to the common cold, flu, and respiratory infections. Not only does it relieve symptoms, but it shortens the duration of your illness. The amount of echinacea supplement you need depends on the form you use, so check the dosage on the package.

13. Ginger

Ginger has antioxidant and anti-inflammatory properties, making it the perfect treatment for fighting inflammation. If you have ginger extract, aim for 500 mg/kg for the best results. To include ginger in your diet, consider drinking ginger tea, taking a supplement, or eating ginger candy.

14. Turmeric

This spice naturally boosts your immune system by increasing the immunomodulating capacity. This capacity is a chemical agent that promotes the functioning of the immune system. The correct dosage depends on the form of turmeric you consume, but you can add it to your foods by:

sprinkling it on an avocado
adding it to oatmeal
mixing it into a smoothie
added to roasted vegetables

15. Mushrooms

Mushrooms contain nutrients that keep the immune system working effectively. They can treat and prevent disease and infection, and they have antibacterial properties. Aim for 10 grams of mushrooms each day by:

mixing them in pasta sauce
adding them to soup or chili
putting them on your pizza

16. Astragalus

The astragalus root strengthens the immune system and treats common illnesses. In addition, it alleviates symptoms and shortens the duration of these ailments:

common cold
upper respiratory infections
seasonal allergies
swine flu

The correct dosage of astragalus depends on the form, but you can use it in soup and tea or take it as a supplement.

17. Garlic

Garlic has antiviral properties and alleviates the symptoms of colds, flu, and upper respiratory infections. Studies show that those who regularly consume garlic or take supplements experience fewer colds than others.

The American Family Physician explains that one to two garlic cloves each day is beneficial. So if you want to add more garlic to your diet, you can try these options:

drink garlic tea
add garlic to your favorite meals
use roasted garlic as a pizza topping

18. Andrographis

This plant can help treat the common cold and flu, and it can work as a painkiller and fever reducer. In addition, Andrographis helps relieve sinus pain or pressure and breathing problems. The amount you should take varies, so please follow the recommended guidelines.

19. Licorice Root

If an illness gives you a sore throat, gargling licorice root can soothe the pain and discomfort. It also loosens congestion and reduces inflammation. There’s no standard dosage. However, you should limit your intake of this supplement to no more than 100 grams each day.

20. Pelargonium Sidoides

Pelargonium sidoides is a supplement that can help ease upper respiratory infections and the common cold. It does this by neutralizing foreign bacteria and viruses. The dosage guidelines recommend three lozenges daily for six days or 1.2 grams of plant material.

21. Curcumin

Curcumin is derived from turmeric and has analgesic, anti-inflammatory, and antiseptic activity. Additionally, it helps fight inflammation and promotes a positive immune response. You can consume up to 3 mg of curcumin for every kg of body weight.

22. Propolis

Propolis is a resin-like material that comes from the buds of cone-bearing and poplar trees. Due to its anti-inflammatory and antioxidant properties, propolis boosts the immune system and reduces the duration of illnesses. If you take propolis capsules, you should take no more than 70 mg each day.

23. Acai Berry

Acai berry is a powerful antioxidant that stimulates the immune system. In fact, it can help treat a variety of health conditions and reduce inflammatory reactions. The exact dosage depends on several factors; thus, you must follow the recommended guidelines that come with the supplement.

Final Thoughts on Best Vitamins and Supplements to Boost Your Immune System

Using supplements to boost the immune system will help decrease and shorten the duration of your illness. You will feel better. Besides that, a lacking immune system won’t stand in your way. The best vitamins for your immune system are the ones that help protect your body efficiently.

So take these vitamins to boost the immune system to make up for any nutrients you miss throughout the day. By doing so, you will ensure improved health and overall well-being.

Doctors Reveal 10 Foods That Beat IBS Naturally

April 26, 2020 by Power of Positivity

Do you need to run to the restroom soon after you eat? Do you suffer from unbelievable cramping and bloating when you eat certain foods? Have your bowel habits become so bad that you don’t want to eat out at a restaurant or go anywhere that there is no bathroom close by? You could have irritable bowel syndrome or IBS.

Irritable bowel syndrome is a miserable gastrointestinal disorder that causes you to use the restroom more frequently than most. It’s sometimes called spastic colon or colitis because the conditions are very similar. IBS is a disorder that affects the small and large intestines functional nature.

Signs and Symptoms of IBS

IBS is a widespread problem that affects about one in every five Americans. It’s one of the most diagnosed health problems around. Studies have shown that it usually starts in the mid-20s, and it mostly affects women.

The symptoms can range from mild to severe. Since this is a chronic disorder, there is no cure. Some medications can help, but the side effects are often more severe than the condition itself.

Unfortunately, so many people become so miserable with this condition that they cannot work. They live in fear of being too far from a restroom, and it inhibits their life. Here are the most common signs of IBS:

•Extreme Fatigue
•Gas
•Bloating
•Mucus in the Stools
•Severe Abdominal Cramping
•Stomach Pains
•Anxiety
•Depression
•Headaches
•Chronic Diarrhea
•Constipation
•Urge to Have a Bowel Movement After Just Finishing One

Foods to Avoid With IBS

Many foods are a trigger for those who have an inflamed colon. Following a proper IBS diet can help to ease symptoms, but it’s not fool-proof. Here is a list of the food to avoid with IBS:

•Citrus Fruits – Oranges, Limes, Lemons, and Tangerines
•Cruciferous Vegetables – Cabbage, Broccoli, Beans, and Cauliflower
•Dairy – Milk, Yogurt, Hard Cheese, and most Dairy Products
•Chocolate
•Spicy Foods
•Caffeine
•Sugar-Free Products – Specifically those made with sugars alcohol
•Sugar
•Cigarettes (not a food, but we will still include it!)

Nature’s Healing Properties: 10 Foods to Help Calm Your IBS

Having IBS is very frustrating since you must follow a restrictive diet. There is some give and take when it comes to finding out what works for you. There is no one-size-fits-all treatment plan, so there will be a period of trial and error.

If you prefer to handle your problems using nature, there are some fantastic ways that you can help to heal your gut without all the side effects of medications. Here are some foods that are known to have healing properties in the gastrointestinal tract, which has a direct impact on irritable bowel syndrome.

1. Peppermint

Mint has been used for centuries to help with diarrhea and upset stomachs. To see how effective this natural remedy was on IBS, a study was conducted. The American College of Gastroenterology, as well as Alexander C Ford of McMaster University, were involved in the research.

The findings were conclusive that the antispasmodic compounds found in this plant were extremely helpful in soothing an irritable bowel. Menthol oil has been used as a topical rub for sore muscles, but taking it internally provides relief from constant gas pain.

To make this as an elixir for bowel problems, make a tea by adding a few drops of this oil to water. Taking it three or four times a day can work wonders for most people. Though, you must be careful as too much of this mint can cause heart and central nervous system problems.

This peppermint tea works wonders for IBS as well as for other healch issues.

2. Romaine or Swiss Chard

You’ve heard a million times that you need to eat dark, leafy greens. However, for those who are treating IBS naturally, it seems to be a miracle worker. There is no scientific reason why these lettuce varieties work so well to soothe irritable bowels, but it does.

3. Bananas

Bananas are often used in infants to stop diarrhea. They are so good at controlling this common problem because they have soluble fiber, which helps to absorb and expel any excess liquid that is stored in the intestines.

Another reason why bananas are so good for you is that they are high in potassium. Potassium is known to relieve both bloating and gas. Make sure the fruit is ripe and eat them at least twice a day. They can help improve symptoms dramatically.

4. Ginger

Ginger is an herb that has a wide variety of uses. It has been used to calm an upset stomach for decades. It has anti-inflammatory properties that are so soothing to an upset stomach, but it extends the same features to the intestines too.

Make ginger tea and drink it a couple of times each day. It’s always best to use fresh ginger root, but you can use premade teas if necessary. Though, you should avoid this one if you have high blood pressure as it can aggravate it.

5. Yogurt

Not all yogurts are created equal. Anything that has live cultures, like Bifidus regularis, can have a significant impact on the symptoms of IBS. These cultures are made from friendly bacteria, and they help to give your intestines an extra layer of protection.

Additionally, yogurts that create lactic acid helps to get rid of impurities or toxins from the body, which can help to ease the problems involved with irritable bowel.

6. Flax Seed

Flax seeds are all the rage in the nutrition world. Not only do they support the immune system, but they are a great support to your digestive health too. Your digestive system needs the extra fiber they provide to help remove unwanted waste.

When it comes to irritable bowel, flax seeds are an excellent cure for both the problems of constipation and diarrhea. Make sure you use the ground variety and add one teaspoon to hot water to make a tea. Allow the mixture to steep for a minute, then strain and enjoy. Not only will this mixture help your digestion, but it can help gas too.

7. Fennel Seeds

One of the problems with an irritable bowel is that there is often an overproduction of mucus in the intestines. Thankfully, adding some fennel seed to your diet can help. All you need is a cup of boiling water and a half of a teaspoon of the seeds.

Allow them to permeate the water for about 10-15 minutes. You can get rid of your intestinal bloating and painful spasms by drinking this a couple of times each day.

Fennel works wonderfully for IBS.

8. Carrots

Carrots are loaded with beta carotene that is great for your eye health, but did you know that they can also help in treating IBS? They help to control the persistent problem of diarrhea and constipation.

It’s the pectin in these vegetables that give your intestines the boost they need. All you need to drink is a cup or two of fresh carrot juice each day to reap the benefits.

9. Pears

You would think pears would be one of the foods to avoid with IBS since they are so sweet. However, these juicy wonders are great for intestine health. There is no real scientific explanation as to why they are so fantastic for the gut, but they seem to work well.

Fresh pear juice is the best elixir for an upset intestinal tract. Since most fruits are aggravating to the bowel, it’s strange that this sweet delight is the exception.

10. Chamomile

Chamomile is a calming herb that’s been used for thousands of years. It helps by reducing inflammation in the intestines that can stop the spasms, cramps, and inflammation. The tannins and antispasmodic compounds comprised of this herb are what do the work.

All you need is two or three cups of this delicious tea each day to provide the relief you need. You will find that soon your cramps and diarrhea can be a thing of the past by adding this to your daily regimen.

Diagnosing IBS

Unfortunately, there is no way to diagnose an irritable bowel officially. Your physician will want to run a series of tests to identify any medical problems that could be causing the same issues. Celiac disease, or gluten intolerance, is very similar to that of a spastic colon, and the symptoms are identical.

Diagnosing IBS requires that you have severe abdominal pain, diarrhea, and other common symptoms at least one day per week. Once other conditions are ruled out, then the official diagnosis of irritable bowel is given.

Final Thoughts on Eating the Foods That Beat IBS

There are other natural things that you can do to treat your irritated bowel. For instance, if you are having muscle aches and cramps, then a nice warm bath can help to relax the muscles. Also, minimize your stress as it can also be a contributing factor.

An IBS diet can help to keep symptoms at bay, but you should also try to eat smaller meals and eat slower. More substantial meals tend to put stress on your intestines, and they can increase your gas too. Though this condition is troublesome, it’s easy to manage. You can still enjoy life and learn to keep your irritable bowel in check.

15 Easy Lunch Ideas for Kids When You’re Working from Home

April 26, 2020 by Power of Positivity

Are you looking for some easy lunch ideas for kids while you’re working from home? Summer is just around the corner, and the school lunch lady will be on a well-deserved break. What will you do when your youngsters are waiting to eat at noon, and you still have work to finish?

While it’s tempting to throw a few TV dinners in the microwave, you want healthy lunches for the family. When you have a stay-at-home-job, you rarely have time to prepare a gourmet meal. If your gang is comprised of picky eaters, then making healthy lunches may be challenging.

15 Amazing and Easy Lunch Ideas

Take a deep breath and realize that you’ve got this. With some careful planning and creative cooking ideas, you can prepare delicious and nutritious meals that even the fussiest eaters will enjoy. Here are fifteen easy lunch ideas for kids when you work from home.

1. Oodles of Noodles

Do you want healthy lunches for your children that are packed with fiber? You can’t go wrong with noodles. Not only are most kids fond of pasta, but it is cheap and easy to make. What child doesn’t like mac & cheese?

Another wonder of pasta is how many varieties you can make. Choose fun shapes like elbow macaroni, bowtie, or spaghetti noodles, and you can mix it with whatever protein you have on hand. Give your kids an extra boost of vitamins and use colorful veggie pasta.

2. Breakfast for Lunch

Who says you can only eat breakfast foods in the morning? Some of your kids’ favorite foods may be breakfast items. The good news is that you can prepare some things ahead to save time.

Does your gang have an affinity for pancakes or waffles? The next time you make a stack of waffles or pancakes in the morning, make a few extra to seal and put in your freezer. For a quick, tasty lunch, microwave them and watch them disappear.

3. Tacos on the Go

Whether it’s Taco Tuesday or not, your picky eaters probably won’t turn down a zesty Mexican lunch. With this fun and simple hack, you can have tacos even during your busiest workday at home. The best part is that the kids can make them in no time.

All you need are snack-size bags of tortilla chips, pre-cooked the night ahead ground meat, and whatever taco toppings your family likes. Crunch the chips a little, open the bag, and fill it with meat and other toppings. With these quick tacos in a bag, they just use forks, and there’s no mess afterward to clean up.

4. Let’s Eat a Pita

Pita bread is inexpensive, and you can cut them in half to make two sandwiches. They are ideal for creating a leisurely lunch for kids. Your choice of fillings is only limited to your imagination, and no cooking is involved.

Some yummy suggestions could be tuna or egg salad, peanut butter & jelly, bologna & cheese, or a pizza sauce in a pocket. Are your children dippers? Slice your pita bread into triangles and let them dip them in cheese, salsa, or hummus for a light lunch.

5. How to be a “Souper” Parent

Do you want your children to have hot lunches every day, but working from home makes it tricky? Consider making homemade soup one weekend and freeze the rest. Come Monday morning, put it in your slow cooker, and it will be steaming hot by lunchtime.

Getting your finicky eaters to eat veggies can be quite a challenge. If vegetables are blended into tasty soups and stews, the youngsters will enjoy a whole bowl without thinking about the hidden ingredients.

Prepare some of their favorites, like chili, veggie soup, bean soup, or anything you can blend with some herbs in a stockpot. Plus, getting those veggies into them helps to boost their immune system too.

6. Customized Pizzas

One of the great easy lunch ideas for kids includes turning your kitchen into an impromptu pizzeria. You would be hard-pressed to find a child who turns down pizza. When they have the freedom to build their special pie, they will be more apt to eat their creation.

Purchase individual ready-made crusts and put one on everyone’s plate. Provide bowls of pizza sauce, cheese, and other toppings your gang prefers. All they need to do is top, bake, and eat.

7. Have a Smoothie

Here is another deliciously sneaky way to get your picky kids to get enough fruit and veggie servings. Smoothies are a quick and easy lunch, and it’s the next best thing to eating a tempting dessert.

Search the Internet for yummy and nutritious smoothie recipes. Use your blender or food processor, some ice, and your secret stash of healthy ingredients. The sweetness of fruit masks the taste of veggies or protein powder you use. Your brood will think they are getting a treat when it’s healthy for them.

Smoothies are quick and nutritious–you can feed the little ones in record time.

8. The Best Time for Skinny Dipping

Sorry, this lunch idea has nothing to do with the beach. As early as toddlerhood, children learn how fun and yummy it is to dip food into sauces. Take advantage of this mealtime affinity and prepare your children a healthy dipping plate.

Slice up carrots, celery, cucumbers, and other colorful veggies and arrange them attractively for visual appeal. Make small bowls of their favorite dipping sauces like hummus, peanut butter, salsa, or ranch dressing. They’ll love the taste, and you’ll enjoy the nutritious lunch with little fuss.

9. Make Lunch a Wrap

Do you need some new easy lunch ideas for kids? Are your children bored with the same old sandwiches? Turn those frowns upside down with rolled-up wraps instead. You provide the fillings, so you know it will be a healthy option for your family.

Open sheets of flatbread and spread them with softened cream cheese. Layer on thin slices of meat, cheese, and veggies. Roll the wraps tightly, cut them into circles, and serve. You could also make fruit wraps or ones with peanut butter & jelly too.

10. BLTs Hot from the Grill

One of the best easy lunch ideas for kids is to use leftover bacon from breakfast to create lunch? Turn it into scrumptious BLTs your youngsters are sure to love. You already have the crisp bacon, so now you need the lettuce and tomato.

Toast two slices of bread for each child and layer it with bacon, sliced tomato, and torn lettuce. If your kids like mayo, then spread a little on each sandwich. Bring your BLT up a notch and add a layer of tuna salad or another meat.

11. Go-Go Yogurt Parfaits

Parfait is French for perfect, and it couldn’t get any closer than making delicious yogurt varieties. If your kids like yogurt for breakfast, they will enjoy it just as much as a parfait for lunch. They will also have fun helping you prepare them.

In separate dessert cups, layer yogurt with sliced fruit, granola, or other tasty options. If you are pressed for time in the afternoon, prepare these the night before, and they will be ready for lunch. Yogurt is an excellent source of calcium and Vitamin D for growing bones. Plus, it tastes good too.

12. Nacho Mama’s Nachos

Imagine your family’s surprise when you replace the tortilla chips in their favorite nacho dish with mini hash browns? Since almost every youngster adores these tasty tots anyway, they make an easy lunch for kids.

After you bake or deep fry the tots, layer them in a casserole dish with seasoned meat, salsa, and plenty of shredded cheese. Brown it in the oven and watch the smiling faces at your lunch table. Don’t expect any leftovers with this Mexican version.

13. Ole’ for Quesadillas

Do your picky eaters prefer only cheese on their Mexican dishes? Then you’re in luck when you make simple quesadillas for lunch. They are as quick and easy to make as grilled cheese sandwiches, and your kids will ask for them again and again.

Lay a soft flour tortilla in a heated pan or grill, add plenty of your family’s favorite shredded cheese, and top with another tortilla. The quesadillas are done when both sides are golden brown, and the cheese is melted and bubbly. Slice each into quarters and serve with chips and salsa.

14. Salmon Patties on the Quick

What about some easy lunch ideas for kids that includes healthy fish? Salmon patties or crab cakes are old-fashioned dishes that have been loved for generations, and you can find authentic recipes online. To save time, mix your ingredients beforehand, make it into patties, and store in the fridge for the next day.

You can also use tuna or crab meat, and the cakes will be just as delicious. It only takes a few minutes to fry pre-made patties to a golden brown in a skillet. Serve them with fries or a fresh salad. Salmon patties can also be reheated for another tasty meal.

15. Classic Sloppy Joes

If you must be the lunch lady for your kids while you are working from home, why not prepare this iconic school lunch sandwich? Sloppy Joes are an excellent way to use any leftover fried ground beef. Add a canned seasoning mix to the meat or use your favorite Sloppy Joe recipe.

Pile the mixture high on a burger bun, and you can also add cheese if you like. What do you do if you have leftover Sloppy Joes? Use it to top tasty Coney style hotdogs for lunch tomorrow.

Only parents will understand these funny quotes about life with toddlers.

Final Thoughts: Thinking Outside the Box for Easy Lunch Ideas

Lunchtime doesn’t need to be a challenge. There are so many easy lunch ideas for kids that the sky is the limit. Consider some of these quick and easy meal options. When you let your children help, you make a great lunch plus have quality time with them. Plus, anything you create for your children is made with love.

Trainers Reveal 11 Body Weight Exercises That Really Work

April 26, 2020 by Power of Positivity

Let’s face it. Exercising at home can get boring after a while. Wouldn’t you be relieved to know that many professional trainers reveal in-home body weight exercises for you to enjoy? You still get a good workout, but you won’t have the dread that many folks experience.

If you are like many people in America, you probably live on a tight budget. With all the bills and a family to care for, an expensive gym membership may be out of the question. Besides, who has time to run to the gym when you’re working and keeping up with your home life?

On the positive side, you don’t need a pricey membership to work out every day. In-home exercise routines are just as effective when you use free weights and bodyweight maneuvers. So you save money, get ripped, and do it in the comfort and privacy of your abode.

What Are Body Weight Exercises?

When you were in high school gym class, you probably remember the teacher calling your exercises calisthenics. This word is derived from Greek, and it means beauty and strength. It’s also called body weight exercise because you use your body and the force of gravity instead of machines to complete the movements

Calisthenics can also be thought of as macro-exercises because most of them affect large muscle groups in the body. Some bodyweight exercises may use small equipment minimally. When you perform these maneuvers, you create a rhythm of movement that inspired the beauty the Greeks so loved.

Before you start any exercise regimen, talk to your doctor about one that is best for you. When choosing body weight exercises, consult a certified trainer to devise a personalized workout with optimal exercises and safe technique.

How to Get Started on Body Weight Exercises

Use a spare room or create a space in another room of your house to work out. Exercise alone or get your family involved as a group fitness project. To break the monotony, pump out the music or watch tutorials of home gym workouts while you exercise.

Wear light, comfortable clothes and have fresh water on hand for hydration. Soon, you and your family will look forward to workout time. Here are some fun and innovative body weight exercises that don’t require special equipment to complete.

1. Side Leg Lifts

Who would have imagined that you could get a good workout while lying down? With this classic movement, you lie on your side and gently lift your top leg about 45 degrees, then lower it slowly. After about 10-15 repetitions, turn to lie on your opposite hand to work the other leg.

The idea is to do the movements slowly and deliberately. As you notice a little tightening feeling in your legs and hips, you know the exercise is working. Side leg lifts benefit your calves, hips, and behind.

2. Sit-Ups

Sit ups are body weight exercises that has been used for in-home workouts for generations. You must practice safe techniques when doing sit-ups so that you don’t strain or injure your neck or back. If needed, use a pillow for comfort.

Lie flat in a comfortable spot, lock your hands behind your head, and sit up slowly as far as you can go without pain. Sit-ups are an ideal way to strengthen your core and flatten your tummy. Do 10-15 repetitions, rest, then do another set.

3. Side Hops

If you like to speed skate, you are probably familiar with the movements of this these body weight exercises. Squat a bit and hop over to the left as far as you can. Land on your left foot with your right leg bent up at the knee. Then, reverse to the right side, landing on your right foot with your left leg bent at the knee.

While this exercise is almost like running in place, you want the movements to be slower. Do 10-15 repetitions for three sets. Side hops help tone your calves, thighs, and hips.

4. Jumping Jacks

When you do jumping jacks, you can’t help but laugh and have fun. Be sure you have adequate space to do the exercise safely. If you are doing it with your family, make sure nobody gets hurt.

First, stand straight with your legs together and your arms straight over your head. In one smooth movement, hop up and land with your legs spread and your arms stretched horizontally from your body, then return to the original position. Do several jumping jacks as part of your bodyweight exercises.

5. Jump Rope

This is an example of body weight exercises that requires simple equipment. You will need plenty of space for the rope to swing and not hit the wall or furniture. Jumping rope as a workout is not the same as skipping rope when you were in grade school.

Purchase an inexpensive exercise rope, and jump quickly for as many minutes as you feel comfortable. You will be working out your entire body, so allow for recovery time and rehydration. Jump rope is an excellent cardio workout.

6. Running in Place

Is the weather not cooperating, and you are ready for a morning run? You can stay indoors and run in place for a comparable workout. For an easy and safe technique, do this exercise on a non-slip pad.

Run in place at the speed and time you like, being sure to breathe deeply for optimal benefits. Listening to upbeat music puts a little kick in your step. After a running session, take a break before doing another exercise.

7. Practice Yoga

Yoga is one of the ideal bodyweight exercises that has been practiced for centuries. When you practice yogic positions, you blend them with meditation and mindful breathing for a holistic workout. If you’ve never done yoga, you can find excellent tutorials online that will guide you through an entire series.

To do advanced yoga positions, all you need as a comfortable yoga mat or blanket, and soft yoga blocks. The gentle, graceful movement tones your body and relaxes your mind. If you want a more strenuous workout, you might consider watching tutorials for hot yoga.

8. Push-ups

Pushups are an ideal body weight exercise for in-home workouts. If you feel strain on your back or legs while doing pushups, don’t continue.

You stretch your body out face down, and lift your upper body with your arms, and then lower it to the ground. Most people do 2-3 sets of 10-15 repetitions. If traditional pushups are too uncomfortable for you, then there are modified versions that work well too.

9. Burpee

Would you like to try a multi-movement exercise that was created by a doctor at Columbia University? Over a century ago, Royal Burpee invented his eponymous exercise that works your whole body simultaneously. Today, the burpee remains an all-time favorite for workouts both in-home and in public fitness centers.

With your feet apart and aligned with your shoulders and arms at your sides, bend your knees. Go down with your hands on the floor. Now, kick your legs behind you and lower your whole body to the floor, with elbows bent. Push up with your arms to stand again, with a little hop.

Jump straight in the air and return to your first position. Burpee devised this combination of movements as a physical fitness test. Be sure to do each step correctly and safely.

10. Pull-Ups

Fitness enthusiasts often use pull-ups to build and define muscles in their arms. If you don’t have a pull-up bar at home, then you should use the next best thing. Did you know that you can do this simple exercise by hanging on the top edge of a sturdy door?

You can also do pull-ups while lying down under a well-built table. Lie down and scoot yourself just until your head and neck are under the table. Clasp the edge of the table with both hands and use your arms to pull yourself up for 10-15 repetitions.

11. Resistance Bands

Resistance bands are inexpensive, and they are perfect to use for your bodyweight exercises. They can attach to any doorknob so you can do resistance stretches to strengthen your arms and chest. Then, use the bands to do side leg lifts to benefit your legs, thighs, hips, and behind.

Some resistance band sets can be stood on while you pull up for upper body exercises. They are lightweight, easy to store, and can be taken anywhere you go. What other gym machines can do that?

Final Thoughts on Using Body Weight Exercises to Get in Shape at Home

It’s imperative to cool down after a good workout. After you work and stretch your muscles, give them time to recover. Overdoing your workout can make you sick or strain your muscles, so rest and drink plenty of water between sets.

Enjoy body weight exercises in your home or wherever you go. You can get a healthy, toned body without ever stepping into a gym. Combine your workout with a well-balanced diet for even quicker results. Additionally, get the whole family involved, and everyone wins.

15 Romantic Indoor Date Ideas

April 26, 2020 by Power of Positivity

Going out on the town is overrated. You can create a memorable evening in the comforts of home. Sometimes the weather isn’t cooperating, or you are not in the mood to get dressed up and go out. Whatever the reasons, having a date night at home is the perfect way to spend quality time together.

Just because you are home doesn’t mean a date must consist of pizza and movies. If you decide not to go out for the evening, then you have more options than you could imagine. You and your love might enjoy it so much that your indoor date ideas require more than one night to complete.

Unique Home Dates

If romance is a cake, then variety is the icing. Nothing spices up a relationship more than creativity and spontaneity. Are you ready to spend some quality time with your one and only? Why not consider these fifteen indoor date ideas.

1. Get Things Hot in the Kitchen

Are you and your partner foodies at heart? Instead of spending a fortune in a fancy restaurant, create a dinner for two that suits your fancy. When you control the ingredients and how things are prepared, your meal may be healthier and tastier than anything you could buy.

Add some pizazz to your kitchen date and provide a theme. Travel to exotic places in your cooking and discover international foods you have always wanted to try. Set the mood with a lovely table setting that echoes your evening date’s cuisine.

2. Bring the Theater Home

Do you get frustrated with the crowds of noisy people and trying to find excellent seats in your local theater? Nix the cinema rush and bring the theater experience to your living room with some clever indoor date ideas. It’s cheaper than movie tickets, and you’ll have the best seats in the house.

Did you know that you can purchase recent blockbuster hits on your smart tv? If you and your sweetie prefer an older flick, you may watch it online for a small fee or nothing. Just plug your computer into your big screen and surround sound for a thrilling cinematic effect.

Before your movie begins, load down the coffee table or your bedroom nightstands with popcorn, candy, drinks, and other favorite snacks. Turn off your phones and dim the lights to set the mood. Cuddle up with your lover and enjoy a fun movie without interruption.

3. Have a Private Spa Night

You’ve probably seen the ads in glossy magazines about hiring massage therapists for in-home couple treatments. Doesn’t that sound like one of the best indoor date ideas ever? While this sounds relaxing with a hint of adventure, these professional services can be quite expensive.

If your budget does allow a visit to an afternoon spa or the services of a massage therapist, it’s ok. For the ultimate indoor date idea, turn your bath and bedroom into a relaxing spa retreat. With a little planning and inspiration, an exclusive spa night isn’t difficult.

Fill the room with candles, incense, and appropriate music to set the mood. You needn’t be a professional massage therapist to pamper each other with gentle, loving massages. Afterward, relax together in a warm bubble bath, complete with champagne on ice.

4. Celebrate an Evening of Wine and Roses

Are you and your love wine connoisseurs? While going on a wine tour of Napa Valley might be your dream date, it may not be possible. Instead, you should do the next best thing and taste some Vino at your place.

Purchase an assortment of wines that sound delicious, and neither of you has ever tried. You would be surprised that many quality wines are domestic and affordable. Pair your drinks of choice with a variety of cheeses, fruit, and of course, a bouquet of roses.

5. Do a Sundae this Sunday

Who says that ice cream sundaes are just for kids? Healthy relationships flourish when you are young at heart, so bring out the ice cream. For a casual, relaxing time, don’t bother changing out of your pajamas.

Line the counter with several tempting ice cream flavors and all the classic toppings, you both love. As you are making your frozen treats, watch how naturally the conversation and laughter comes. It will be a sweet occasion you will want to do again.

6. May I Have This Dance?

How often have you avoided dinner and dancing because you insist you don’t know how to dance? Now’s the time to end the excuses and learn a few steps at home, while you feel that nobody is watching you. Learning to dance together will open a whole new chapter in your book of romance.

You’ll find many basic dance step tutorials online. Clear some space in the living room, dress up, and dance to some romantic ballads. You can also cut the rug with a few fast-tempo songs. Soon, you may get the skills and courage to dance with your lover in public.

7. It’s Ok to Play Games

Knowing how to have fun and laugh together creates a healthy relationship. What could be more fun than an evening of your favorite board games? If you don’t have any, borrow some from friends or your kids.

Make some simple, yummy snacks and challenge your partner in the games you loved as a kid. You’re sure to have a romantic game night if you play Twister. Before the games begin, decide a special prize for the winner that you both will enjoy.

8. How About a Mystery Date

Years ago, there was an entertaining board game for girls called Mystery Date, where they never knew what handsome suiter would show up at the cardboard door. Put your spin on this classic game to pique some romance and curiosity.

While you already know who you’re dating, you can still add some intrigue with a mystery box. Write down one of these indoor date ideas, seal it in an envelope, and add it to a table with all the things needed. Let your lover open the wrapped mystery box to see what thrilling adventure awaits.

9. Let’s Get Crafty

There’s something about creativity that enhances healthy relationships. If you and your partner are crafty people, why not use some indoor date ideas to make your night a success? Imagine the sensuality of sketching and posing for each other.

You don’t have to be a master artist to have fun crafting with your sweetie. No matter what craft you do, enjoy it together. Display your creations at home or give them as heartfelt gifts to family and friends.

10. Plan an Indoor Camping Adventure

Do you remember being a kid and making a fort out of your parents’ blankets and pillows? Why not do something romantic and build a fort for your sweetie? If you have a tent hanging out in the garage, you can use that too.

Create a cozy hideaway that is perfect for two. Imagine all the fun you will have when you exchange scary ghost stories and chow down on great snacks. There’s something unique and intimate about the closeness camping provides. When it’s too cold or rainy on the outside, you can bring the camping adventure to the inside.

11. Tackle an Improvement Project

While it may not sound romantic to tackle a home improvement project together, it can be a lot of fun. Who says you can’t paint a bedroom, spend time together, and have some laughs too? Why not throw a little bit of paint on your spouse or paint funny things on the wall you will soon cover?

The best part about tackling these projects is that you’re getting things that must be done accomplished. However, the second part is you can justify ordering in dinner and bonding as you work away. It’s the best kind of indoor date when you make a significant accomplishment towards your home and have togetherness.

12. Plan a Scavenger Hunt

Isn’t a scavenger hunt one of the best adventures in the world? While they are typically done outside, who says you cannot bring the fun into your home? It’s best to use sticky notes to write out your clues as they are easily removable.

Put these little notes in various locations around the home. The hunt should include all sorts of little treats for your significant other to pick up along the way. The goal is to have the ultimate prize at the end. No matter how old you are, you will love pulling out an old-school adventure like a scavenger hunt.

13. Virtual Vegas Night

Do you know how much fun you could have with your spouse when you bring in some friendly competition? Why not play a friendly game that doesn’t involve money. You can trade chores, favors, or other gifts to the winner.

The family game night takes a whole other turn when you set up some little reward for the winner. Nothing is off-limits when you’re with your sweetie when you enjoy a virtual trip to Las Vegas.

14. Become a Video Sensation

If you’ve scrolled the internet lately, then you will notice that anyone and everyone is making videos. You can use TikTok or YouTube as your platform to become a superstar. Whether you sing, dance, or have a baking contest, the world will look on with glee.

All you need is a smartphone with a video recorder to launch your possible viral sensation. What better way to have fun and make memories than by becoming an internet superstar?

15. Plan Your Next Great Vacation

If you’re stuck inside your home dreaming of better days, you can turn your evening into a future adventure. The only thing better than being beachside getting served drinks is planning the great escape.

Why not grab the computer, something to drink, and your imagination? You’re about to plan the trip of a lifetime. Plus, it will give you ample opportunities to talk about your dreams. You may find out things about your spouse you didn’t know.

Final Thoughts on Trying These Indoor Date Ideas

Indoor date ideas require both thought and preparation. Even if you have an evening at home, it can be one of the most memorable nights of your life. Think outside the box, and think of a unique way to spend quality time together.

15 That’s Life Quotes That Give You Mental Strength

April 25, 2020 by Power of Positivity

If you thought you could predict everything about your life, you’ve probably already figured out that you’re wrong. Life is unpredictable and will throw curveballs along the way. You can find strength in many places, but that’s life quotes for mental strength is one of the easiest ways.

Throughout life, you’ll likely make plans and thing you have everything all figured out. Unfortunately, it doesn’t always go as planned.

Right now is when you need to pick up the pieces and figure out a new plan. If the plan is staying the same, you have to decide to try again. No matter the course you take, these that’s life quotes that give you mental strength may help.

That’s Life Quotes to Make You Mentally Stronger

1. “The problem with having problems is that ‘someone’ always has it worse.” – Tiffany Madison, in Black and White

It’s a part of life that there are problems and, even still, someone else will always have it worse. This reason is why you can’t compare your troubles to someone else’s concerns.
Since there should be no comparison, remind yourself that your troubles are all yours. Remember that you could always have it worse and just focus on getting through the problem.

2. “Each day is born with a sunrise and ends in a sunset, the same way we open our eyes to see the light and close them to hear the dark. You have no control over how your story begins or ends. But by now, you should know that all things have an ending. Every spark returns to darkness. Every sound returns to silence. And every flower returns to sleep with the earth. The journey of the sun and moon is predictable. But yours is your ultimate ART.” – Suzy Kassem

Although you have no control over the beginning or end of your life, each moment is a piece of your life’s art.

Think of all the moments Kassem mentioned in her quote. Each moment is uncontrollable but still beautiful and unique. Think of this when there are moments in life when you can’t control the outcome.

3. “It takes energy, mental toughness, and spiritual reinforcement to successfully deal with life’s opportunities, and to reach your objectives.” – Zig Ziglar

You have to stay strong despite any obstacles or events that stand in your way. Remain strong, and you will get through whatever life has planned for you. Then, you’ll reach your goal and have even more to be proud of than if the path had been easy.

4. “The shadows of life add depth and dimension to our journey, like route markers along our path. They are never intended to dominate our life with darkness; neither do they determine our ultimate destiny.” – Anthon St. Maarten

Things happen in life that you hadn’t hoped for or predicted. This disappointment is okay and normal because it’s all just a simple fact of life.

These moments aren’t supposed to put a damper on your life, and they’re not meant to ruin it. Instead, these moments are intended to put you on the path that was meant for you. They’re intended to be a part of your story and your destiny.

5. “We love being mentally strong, but we hate situations that allow us to put our mental strength to good use.” – Mokokoma Mokhonoana

Instead of hating the moments that require you to be mentally strong, embrace them. Think of those times as a chance to show the depth of your mental strength. Without encountering these moments, your mental strength will never develop further.

6. “A journey away from yourself does not exist. Embrace your strength and vulnerabilities. This could be the greatest lesson you can ever learn.” – J.R. Incer, in Mastering Success: The Key to Self-Empowerment and Higher Consciousness

You can’t escape yourself, nor should you want to. Each moment that tests you has the potential to be the best life lesson. Accept the parts of yourself that you cannot change and use the lessons to reach your full potential.

7. “If we never experience the chill of a dark winter, it is very unlikely that we will ever cherish the warmth of a bright summer’s day. Nothing stimulates our appetite for the simple joys of life more than the starvation caused by sadness or desperation. In order to complete our amazing life journey successfully, it is vital that we turn each and every dark tear into a pearl of wisdom, and find the blessing in every curse.”
– Anthon St. Maarten, in Divine Living: The Essential Guide To Your True Destiny

Without the hard times, you’ll experience in life, you’ll never know how great the good times can be. It’s the hard times that make the happy times worth it. This is all part of your life, so make the most of it.

8. “When you’re different, sometimes you don’t see the millions of people who accept you for what you are. All you notice is the person who doesn’t.” – Jodi Picoult

In life, everyone is different from the next person. Even so, many people love you for who you are.
Unfortunately, as Picoult said, you may fixate on one person who doesn’t appreciate who you are. Try to avoid that trap, because what makes you different is what makes you great.

9. “The ability to continue moving when you are feeling scared, fearful or lazy is the sign of true mental strength.” – Matthew Donnelly

Life will get in the way of your goals. You’ll feel many different negative emotions. To get mental strength, you’ll have to push through and keep going for the goal.

10. “Just pick a goal, a goal you truly want to achieve, and take a clear-eyed look at your weaknesses – not so you’ll feel less confident, but so you can determine exactly what you need to work on. Then get to work. Celebrate small successes. Analyze your weaknesses. Keep going. As you gain skill, you’ll also gain a feeling of genuine confidence, one that can never be taken away – because you’ve earned it.” – Unknown

To reach your goal, you have to address your weak points. You need to do this so that you are more prepared for what’s to come. This way you can work harder on those weaknesses, and the small victories along the way will be even better.

11. “Some of us aren’t meant to belong. Some of us have to turn the world upside down and shake the hell out of it until we make our own place in it.” – Elizabeth Lowell, in Remember Summer

As mentioned before, everyone is different in their way. You aren’t meant to be just like anyone else, so you won’t always belong.

When this is the case, you have to do things your way to find where you belong. You will find that place, though, if you just keep figuring it out.

12. “Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles, and less than perfect conditions. So what? Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident, and more and more successful.” – Mark Victor Hansen

Life is never perfect, and nothing ever plays out the way it was planned. Things are always slightly off. Just keep moving forward and those obstacles won’t seem so huge anymore.

13. “At the end of your struggles, challenges, and obstacles comes the mental strength to cross many boundaries in the future.” – Edmond Mbiaka

As long as you keep trying and never give up, you’ll find the mental strength you need to go on. There are no boundaries that cannot be crossed as long as you stay strong.

14. “Maybe life is playing the role it should: forever taking us on a journey where it makes it impossible for us to predict what will happen next.” – Nico J. Genes

Life is unpredictable, and that’s the way it’s supposed to be. As long as you play along and keep rolling with the unexpected, you’ll be just fine.

15. “The wilderness journey is about transformation. For you, it could be a personal, spiritual, or professional drought. A desert season of confusion, frustration, and unproductivity. It’s an in between stage. Something significant has ended or begun. Yet it provides opportunity for expansion, wisdom, and joy.” – Dana Arcuri, in Sacred Wandering: Growing Your Faith In The Dark

No matter what life has given you, know that the hard times are only leading to something more. Those hard times are what you will learn from. The learning experiences will give you all the tools you need to work on the next step of life.

Final Thoughts on That’s Life Quotes That Give You Mental Strength

Life is highly unpredictable. Even after working so hard for something, it can disappear in an instant. While this may be hard to accept, it’s a part of life.

These that’s life quotes may give you the mental strength you need to proceed in your life. Don’t give up. Keep trying no matter what comes your way.

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