The benefits of lemon water

Lemons are vitamin C rich citrus fruits that serves many health purposes. Not only does it enhance your beauty by rejuvenating your skin, but one of the main health benefits of it is to help kickstart the daily digestion process. Thus, it paves way for losing weight faster as it is a great weight loss remedy. It is a perfect drink for the morning because it has the power to flush out body toxins which ensures smooth bowel functions due to its high mineral and vitamin content.

How to do it: Squeeze 1/2 a lemon into a glass full of warm water. It should be lukewarm, not scalding hot or ice cold water because it will be easier for your body to digest first thing in the morning. Purified water and fresh lemons should be used rather than bottled lemon juice. You should drink this in the morning before you even eat breakfast, which is important not to skip as well.

A blog called Tastyyummies gives 10 benefits to drinking warm lemon water every morning.


Tips for eating healthy when eating out

Life is a gift. Never forget to enjoy and bask in every moment you are in.” – Unknown 

Eating out while being on a diet does not have to be a cause for panic. I am sure that you hear all about oversize restaurant portions and the plethora of fattening menu choices available all the time, but that does not mean dining out will doom your dieting efforts. 

When I am on my dieting plan, I still treat myself with a nice dinner at a restaurant once a week. It is usually on the weekend. Sometime it is a good thing to treat yourself to a good meal at the end of the week because of all the hard work that you do throughout the entire week. 

When I eat out, I usually ask for water or order fat-free or low-fat beverages, such as unsweetened tea or other drinks without added sugars. When I order sandwiches, I will ask for whole-wheat bread. In a restaurant, I advise you to start your meal with a salad, packed with veggies. It helps control hunger and you feel satisfied sooner. Do not forget to ask for salad dressing to be served on the side, then use only as much as you want. 

Choose main dishes that include vegetables, such as stir fries, kabobs, or pasta with tomato sauce. You can order steamed, grilled, or broiled dishes instead of those that are fried or sautéed. If the main portions at a restaurant are larger than you want, you can order an appetizer-sized portion or a side dish instead of an entree. Other options are to share a main dish with a friend or take leftovers home. 

To keep your meal moderate in calories, fat, and sugar, you can order foods that do not have creamy sauces or gravies, add little or no butter to your food, and choose fruits over dessert. Do not feel bad about modifying your food as long as you are nice to the server. 

WayofGray shares 5 simple tips for dining out. Her tips are:

  • Get garnishes for your water
  • Ask for herbal tea with a big glass of ice
  • Do not be afraid to ask if anything is added to your meal
  • Ask for your sauces on the side

“Do not allow your healthy lifestyle to have you left out of the fun.” Gray said. “It is not about being 100 percent all the time. Do not be so hard on yourself, and ease up once in awhile.” 

Increase your endurance and stamina

Endurance is one of the most difficult disciplines, but it is to the one who endures that the final victory comes.” – Buddha

When people think of endurance and stamina, all they tend to focus on are cardio activities like running or cycling. However, those exercises are only a small part of the equation. You also need to improve your strength to improve your endurance and stamina. For examples, you can build your leg muscles and you will be able to propel yourself further in every step you take while running.

Other important aspects are to combine strength days with cardio days. The more muscle you can get working, the more it will challenge your heart and your cardiovascular system. Only take a break if you physically cannot continue. Switching up your workout is essential to building endurance and stamina. The human body usually gets used to a workout after two weeks.

You must never work out on an empty stomach too. Always eat a protein-packed snack at least an hour before your workout. Your muscles need to be able to convert the food you eat into energy, so you can work out properly. When you eat the right food before your workout, your muscles have the ability to sustain long-term energy.

We are not all the same; everybody has different strokes. Sometime people need to take different paths to reach their goals. Active posts good strategies to boost your endurance in 7 simples steps:

  • Take one step at a time
  • Run Yasso 800s – a workout in a casual conversation with Runner’s World race and event promotions manager Bart Yasso.
  • Run long and slow
  • Make every workout count
  • Do Plyometrics
  • Run longer tempo runs
  • Run long and fast

Brain training to achieve your goals

A man must be big enough to admit his mistakes, smart enough to profit them, and strong enough to correct them.” – John C. Maxwell

It has been said that whatever you can dream, you can achieve. There is no greater time than now to begin to live your dreams. Your dreams are achievable if you put in the effort needed to make it work. Your mind is such that it can only achieve what it can conceive, whatever the dream is. You have to agree with your mind that you can achieve it, so that you can work together to achieve your dreams.

However, it is harder than it seems. We still need to train our brain to be in that stage of mind. In my experience, John C. Maxwell is the best teacher to help us reach that stage of mind. Maxwell said that his desire is to be like one of those encouraging teachers to us. He wants to prepare us to put our dream to the test so we can actually achieve them.

John C. Maxwell is an internationally respected leadership expert, speaker, and author who has sold more than 18 million books. He is the founder of EQUIP, a non-profit organization that has trained more than 5 million leaders in 126 countries worldwide. He has written over 70 books on the topics of leadership, teamwork, relationships, attitude, success, personal growth, and communication. The New York Times, Wall Street Journal, and Business Week have all nominated Maxwell as a best selling author.

I have read two of John C. Maxwell books, which are 17 Indisputable Laws of Teamwork and The 21 Irrefutable Laws of Leadership. The books definitely help me to think differently.

Think Big. Dream big. Achieve Big.

What lies behind us and what lies before us are tiny matters compared to what lies within us.” – Ralph Waldo Emerson

The most important thing to do when chasing your dreams is to define your dreams. The first step in going after a dream is knowing what you want. Can you define your dream for your life? What is it that you envision yourself doing with your life?

Instead of realizing their dreams, too many people never get started. They are too busy listing all the reasons why they cannot achieve their dreams. They defeat themselves before they even get started. Pickthebrain provides 10 reasons why you can achieve your dreams.

10 steps to make your dreams come true:

  • Be specific about your dream
  • Turn your dream into a burning desire
  • Turn your burning desires into goals
  • Plan – create a strategic plan of action
  • Take action now
  • Set short-term goals
  • Review your progress regularly
  • Knowledge and knowing exactly what is your dream and accepting that is exactly what you want
  • Visualization – have a vivid picture in your mind of how your dream will be when you accomplish it
  • Be confident – have no doubts in yourself what so ever
  • Meditate – relax and calm your mind, soul, and body
  • Work towards your dream with all your focus, concentration, and confidence

So, what is your dream?

Let’s do jump squat

Never say the sky is the limit when there are footprints on the moon.” – Anonymous

This is the correct technique for jump squats:

  • stand with feet slightly more than hip-width apart
  • hands behind head and elbows out
  • squat, pushing hips back and bending at knees
  • keep chest upright and knees behind toes
  • push off
  • jump as high as possible
  • immediately lower into next squat

A jump squats are a fantastic can movement and can be used to accomplish quite a few different things. Jump squats can build strength-speed, build power, improve rate of force development, and of course build up polymeric capacities.

Jump squats are a fantastic exercise. The benefits of jump squats are that they builds muscle in your entire body, functional exercise makes real life activities easier, they help burn fat, prevent injuries, tone your backside, abs, and entire body, and help with waste removal.

Homemade almond milk

Never be afraid to fall apart because it is an opportunity to rebuild yourself the way you wish you had been all along.” – Anonymous

Almond milk is a commonly used as a milk substitute. People prefer almond milk over regular milk because of its long shelf life. Almond milk is very low in calories. It has only 40 calories per serving. It also contains about three grams of fat per serving, but they are all healthy fats that help protect your heart and preserve cognitive function.

Compared to regular milk, almond milk is the healthier choice. It contains a wide variety of the vitamins and minerals that your body needs to function.

Have you try homemade almond milk?

If you have tried store-bought almond milk, you will be surprised about how much you will like the homemade version. It is cheap and easy to make too.

Ingredients for a 4 cups serving:

  • 1 cup almonds, soaked in water for 4 to 6 hours and rinsed well
  • 4 cups filtered water
  • nut milk bag or cheese cloth for straining

Directions: Combine the drained almonds and 4 cups of filtered water in a high-speed blender, and blend until smooth and creamy.

Almond milk is a delicious and nutritious alternative to dairy milk. This homemade almond milk is light and creamy but it is free of lactose or casein.

Lactose intolerance is the inability to digest the milk sugar lactose, causing gastrointestinal symptoms of flatulence, bloating, cramps, and diarrhea. Overall, about 75 percent of the world’s population lose their lactase enzymes after weaning.