5 Tips to Help Fats Digestion and Stop Bloating

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Bloated? Here Are 5 Tips to Help You Digest Fats and Get Things Moving

If your body is racked with symptoms like bloating, gas, and fatigue, you might have a certain type of indigestion. Try these five tips to increase your nutrient intake.

The healthy foods we eat are only as good as our ability to properly digest them. If you’re experiencing digestive issues, you may have trouble absorbing a key macronutrient: fat.

Not being able to digest fats is especially concerning if you’re following a high-fat keto diet. Here’s how to tell if you’re suffering from fat malabsorption, and five ways to get your body back on track.

Symptoms of Fat Malabsorption

You can usually tell if you’re suffering from fat malabsorption by the quality of your stool. You might notice light-colored, foul-smelling stools that float, are difficult to flush or stick to the toilet bowl.

Other symptoms include:

  • Fatigue
  • Bloating
  • Weight gain or loss
  • Avoiding or nauseated by fatty foods
  • Dry skin

These symptoms can be serious and might indicate other nutrient deficiencies as well. Vitamins A, D, E, and K all require adequate amounts of fatty acids to be absorbed, so if you aren’t metabolizing fats properly, you won’t get enough of these key nutrients.

Reasons You May Not Be Digesting Fats

There are several reasons you may not be absorbing fat properly. You may not produce enough of the required enzymes, or there may be something more serious afoot, like Crohn’s disease.

The process of fat digestion involves several organs, like your liver and pancreas, as well as many digestive “juices” like bile.

With multiple systems involved, there are several reasons you may not be digesting fat properly, including:

5 Tips to Help You Digest Fats Better

The good news is that there are several inexpensive and easy steps you can take to help your body absorb more healthy fatty acids.

1. Eat Your Bitters

When we eat, our bodies secrete gastric juices composed of acids and enzymes to help break down and absorb macronutrients.

Bitter foods stimulate your body to release more digestive enzymes, which includes lipase, the enzyme needed to break down and absorb fats. In addition, bitters have also been shown to increase blood circulation through the digestive tract, which can also improve digestion and absorption.

Try adding bitter herbs and greens to your diet such as dandelion, beet greens, collards, chard, and chicory. You can also try bitter herb blend supplements you can take by mouth before meals. These usually include ingredients like burdock, gentian, orange peel, and dandelion root.

2. Supplement with HCI

Stomach acid, or hydrochloric acid (HCl), is important for overall digestion and the release of bile, which helps break down fats. It’s important to ensure that you have sufficient stomach acid for fat absorption, but also to avoid issues like bad bacteria overgrowth and B vitamin deficiencies.

Look for a Betaine HCI supplement at your local health food store and follow the dosage instructions before mealtime. Many also swear by adding a tablespoon of apple cider vinegar to a glass of water before meals to help increase HCI production.

3. Try Digestive Enzymes

You can give your digestion a boost by taking extra digestive enzyme supplements.

Browse your health food store for a digestive enzyme supplement that includes lipase, which breaks down lipids. Take one or two before each meal. You may also be able to find one that includes Betaine HCI, so be on the lookout for a potential two-for-one.

4. Drizzle on Some MCTs

Medium-chain fatty acids, or MCTs, are easier for your body to absorb than other fats. Instead of going through a lengthy process of digestion, MCTs are transported directly into your bloodstream and used by your liver for energy. As a bonus, they also don’t need enzymes to be broken down.

Coconut oil is one of the richest sources of MCTs, so try swapping your other oils for coconut. You can also purchase pure MCT oil at your local health food store or online and use it in the same way you would use other oils.

5. Take Probiotics

Fermented foods such as sauerkraut and kimchi contain beneficial bacteria that help keep your digestion running smoothly. Interestingly, one study showed that the microbiota balance (how many and what types of bacteria are in the gut) can affect how zebrafish absorb fats.

Try eating fermented foods every day. You can also supplement with a probiotic of at least 1 billion active cultures.

For more tips to help fats digestion and stop bloating, watch this video – Digest Fats Easier | Tips for Keto with no Gallbladder | Lose Fat- Thomas DeLauer

The Bottom Line

It’s important to note that some people simply have a harder time breaking down fats than others. Even if you don’t have a full-blown fat malabsorption problem, you may just need a slight digestion boost in the form of a digestive enzyme.

See what works for you, so you can indulge in all the good fats without digestive woes.

Written by Megan Patiry

Author Bio:

Megan is an inquisitive nutrition and wellness writer harboring an editorial love affair with the decadent and the nutritious. She is a dedicated researcher in all areas of ancestral health, a certified specialist in fitness nutrition, personal trainer, and professional almond milk latte addict.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Improve Heart Health – How to Keep Cholesterol Under Control

Click Here to Find Out How You Can Completely Clean Out the Plaque Build-Up in Your Arteries

Keep Cholesterol Under Control – Heart Attack Risk Determined by Your Home Address

Two studies published during the last month, one in the United States and one in the United Kingdom, reveal a strange fact:

Your home address can say a lot about your risk of dying from a heart attack. Sometimes more than your doctor.

The first study was presented at the American Heart Association’s virtual Scientific Sessions and has not yet appeared in a scientific journal.

Its authors found 2,097 people who had had heart attacks before age 50. They were specifically interested in the mortality rates of people who suffered heart attacks while they were relatively young, as this is currently on the rise.

They used the area deprivation index to divide the subjects into three groups. This index categorizes American neighborhoods by the sociodemographic characteristics of education level, income level, employment, and housing quality.

They found that people who lived in more disadvantaged neighborhoods had a greater chance of dying within the first 11 years after their heart attacks.

This finding is important because, as people seem to be having heart attacks earlier in life, it is important to work out how to facilitate their survival until old age.

In earlier studies, the researchers attributed the low survival rates of disadvantaged heart attack sufferers to the facts that they could not afford healthy food and other health resources, they did not have health insurance, they were exposed to more environmental pollutants, they were victims of discrimination and racism, and especially that they suffered the physiological stress of living in disadvantaged environments.

The second study, published in the European Heart Journal, discovered that homeless adults were twice as likely as their housed peers to have some form of heart disease.

Using previously collected data, the researchers compared 8,482 homeless adults with 32,134 housed adults who lived in the same areas and were the same ages and genders.

The rate of some form of cardiovascular disease was 11.6% in the homeless population and 6.5% in the housed population. In other words, homeless people are 1.8 times more likely than housed people to have cardiovascular disease.

They had an increased risk for angina, stroke, heart attack, heart failure, and peripheral vascular disease, which is reduced circulation of blood, especially to the legs.

Homeless people were also more likely to have common risk factors for heart disease, including smoking, drinking, irregular heartbeat, diabetes, and so forth.

During the study period between 1998 and 2019, three times more homeless men and twice as many homeless women developed heart disease compared to their housed peers.

Much like the authors of the previous study, these researchers concluded that we should address the risk factors that give rise to heart disease as early as possible in this disadvantaged community.

Now, I hope you’re not homeless, but that won’t save you from a heart attack and other cardiovascular diseases. For that, you need to lower your cholesterol level by cutting out this ONE ingredient you didn’t even know you were consuming.

Or, if your blood pressure is too high, learn how these three easy exercises will drop it down below 120/80 (as soon as today)…

Keep Cholesterol Under Control – The Cholesterol and Eggs Debate: Winner Declared

Eggs are high in cholesterol, so for decades, doctors have warned you against them.

But eggs are also delicious, highly nutritious, and very convenient, so you’d maybe want to eat more eggs than your doctor likes.

With this in mind, researchers from the University of Copenhagen decided to find out and declare exactly how many eggs you can eat to satisfy your taste buds, arteries, and your doctor.

The researchers analyzed the highest-quality studies on this subject published in the past 10 years. Their conclusion was clear:

1. For healthy people, consuming seven or more eggs weekly does not increase the risk of cardiovascular disease or type-2 diabetes.

2. Among type-2 diabetics, a group that is especially at risk of cardiovascular disease, eating seven or more eggs weekly does not increase the risk of cardiovascular disease or worsen diabetes.

3. Dietary patterns, physical activity, and genetics have a far larger effect on cardiovascular disease risk than the number of eggs you consume.

Thus, as long as you exercise, eat your fruit and vegetables, and reduce your consumption of sugar and refined carbohydrates, you can eat anything from seven to 14 eggs per week.

In fact, the people with the highest risk of cardiovascular disease who ate the most eggs had lower cholesterol and plaque in their arteries than those who ate fewer eggs.

So how is this possible?

The fact is that our bodies create 85% of our cholesterol in our own bloodstreams, and cholesterol in food doesn’t directly transfer to your bloodstream.

It’s not high cholesterol—not even high-LDL (bad) cholesterol—that builds up as a plaque in your heart and causes stroke and heart attack.

The real cause of plaque buildup and cardiovascular diseases is one single ingredient, explained here, that you didn’t even know you were consuming

Keep Cholesterol Under Control – This Popular Drink Causes Heart Attack and Premature Death

Here’s an easy way to reduce the risk of death from cardiovascular disease by 50%.

Just drink less of this popular refreshment (and most people think this drink is healthy!).

Really. That’s all you have to do. How neat is that?

A research group from Iowa University observed the consumption of diet drinks among 59,614 participants in the Women’s Health Initiative Observational Study.

The participants’ average age was 62.8 and none had a prior history of cardiovascular disease at the beginning of the study.

The researchers divided participants into five groups based on how many diet drinks they consumed per week.

Ten years later, the verdict was out: 8.5% of those who drank 14 or more diet drinks per week had experienced a primary cardiovascular event.

Compare that to 6.9% in those who drank 5 to 7 drinks per week, 6.7% in the 1 to 4 drinks per week group, and 7.2% in those who drank less than one per week.

Those who consumed more than two diet beverages per day were 30% more likely to suffer from heart disease and 50% more likely to die from cardiovascular-related conditions than those who never consumed diet drinks.

The cause is the dangerous aspartame sweetener in diet sodas.

Aspartame breaks down into dangerous chemicals including methanol, formaldehyde, and formic acid. Even regular soda drinks are healthier than diet ones, but only when consumed in moderation.

But water is best—so leave the rest.

Watch this video to keep cholesterol under control – Remove Bad Cholesterol Naturally & Reduce Clogged Arteries and Stroke | Samyuktha Diaries

However, diet sodas are not the worst thing for your heart. To completely cut out all cholesterol buildup in your arteries, cut out this one ingredient you didn’t even know you were consuming

And if you need to get your blood pressure under control, learn how 3 easy exercises drop blood pressure below 120/80—in as little as 9 minutes

This post is from the Oxidized Cholesterol Strategy Program. It was created by Scott Davis. Because he once suffered from high cholesterol, so much so that he even had a severe heart attack. This is what essentially led him to finding healthier alternatives to conventional medication. Oxidized Cholesterol Strategy is a unique online program that provides you with all the information you need to regain control of your cholesterol levels and health, as a whole.

To find out more about this program, go to Keep Cholesterol Under Control and Improve Heart Health.

Sleep Apnea Help – 5 Natural Ways to Sleep Healthier

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

How to Identify Sleep Apnea and 5 Natural Ways to Sleep Healthier

You might have sleep apnea and not even know it.

Sleep apnea is a condition that affects roughly 22 million Americans, and can increase your risk of heart attack and high blood pressure. Unfortunately, sleep apnea commonly goes undiagnosed, as it’s not easy to know the difference between regular old snoring and sleep apnea symptoms.

Diagnosing sleep apnea can be challenging for women. Unlike men, who are more likely to wake up gasping in the middle of the night, symptoms in women are more subtle, like anxiety and depression.

If you keep your partner up by snoring all night, it’s time to check in and find out if you’re suffering from sleep apnea.

What Is Sleep Apnea?

Sleep apnea is a condition that happens when the throat muscles relax during sleep, blocking your upper respiratory tract and making it harder to breathe. This blockage can cause a reduction in airflow, or in severe cases, can stop the flow of oxygen entirely.

There are three different kinds of sleep apnea:

  • Central Sleep Apnea: When the brain fails to send signals to breathe.
  • Complex Sleep Apnea Syndrome: Also known as treatment-emergent central sleep apnea, this is a combination of both obstructive and central sleep apnea.

If your healthcare provider suspects that you might have sleep apnea, a sleep study can diagnose this condition. The sleep study will look at how many episodes of reduced or stopped breathing occur in a one-hour period during sleep. It will also show what your blood oxygen levels were during these sleep apnea events.

Common Sleep Apnea Symptoms

So, how do you know if you suffer from sleep apnea? Here are seven of the most common signs and symptoms to watch out for.

  • Snoring
  • Gasping during sleep
  • Chronic fatigue
  • Waking up with a dry mouth
  • Difficulty staying asleep
  • Irritability
  • Difficulty concentrating
  • Fatigued when awake
  • Anxiety and depression (mostly among women)

Undiagnosed sleep apnea can cause issues with your mood and energy levels due to a significant disruption in the quality of your sleep.

When sleep apnea goes undiagnosed or untreated for extended periods of time, it can cause high blood pressure, heart attack, and other heart issues due to the drop in blood oxygen levels. The frequent drop in blood oxygen puts wear and tear on the cardiovascular system.

Sleep Apnea vs. Snoring: What’s the Difference?

If you are one of the 90 million Americans who snores during sleep, you may be wondering if it’s caused by sleep apnea or if you just happen to be a loud sleeper. Since snoring is a big symptom of sleep apnea, how can you tell the two apart?

Well, about half of the 90 million Americans who snore are what’s known as “primary snorers”. However, the other half of those snorers may, in fact, have sleep apnea..

One way to tell the difference between snoring and sleep apnea is if you wake up choking or gasping for air.

First, let’s talk about what snoring actually is. Snoring is caused by tissue in the back of your throat relaxing and partially blocking your airway, which leads to noisy sleep.

Some people may be much louder snorers due to higher body weight, alcohol consumption, and age.

One way to tell the difference between snoring and sleep apnea is if you wake up choking or gasping for air. This is almost always the result of sleep apnea. Waking up tired is another common sign your snoring may be more than just an annoyance, as chronic daytime sleepiness is a common symptom of sleep apnea.

Sleeping with your mouth open is another tell-tale sign, so if you can, ask a partner to keep an eye out for that one. If you suffer from sleep apnea, you are also more likely to snore more regularly, and very loudly.

However, just because you snore doesn’t mean you automatically have sleep apnea. Your snoring could be caused by things like nasal congestion, being overweight, smoking, and drinking.

It is also suspected that men snore more than women simply because men have narrower air passages. But women can certainly snore too, and can also suffer from sleep apnea.

The Difference Between Sleep Apnea in Men and Women

Sleep apnea is commonly thought of as a condition that affects men, and men are, in fact, twice as likely to have sleep apnea. However, women get sleep apnea too, but symptoms often present differently. As a result, women are more likely to be misdiagnosed.

While men often experience more common symptoms like snoring and waking up gasping for air, women may be more likely to experience symptoms such as anxiety and depression. This has to do with the fact that female brain structures are impacted more by sleep apnea than men’s brain structures.

While the number of apneic events per hour are generally lower in women, they also tend to experience a wider variety of symptoms, like anxiety and depression at lower diagnostic levels.

This leads to the conclusion that sleep apnea causes different symptoms in men and women due to differences in brain structure.

However, keep in mind that men can also experience symptoms of anxiety and depression as a result of sleep apnea, as sleep deprivation can cause an anxiety disorder. Sleep disorders like sleep apnea interfere with the quality of your sleep and can thus lead to symptoms of anxiety and stress.

5 Natural Ways to Sleep Better

Sleep plays a vital role in our overall health, and an undiagnosed sleep apnea can affect our physical and mental well-being. If you suspect you may be suffering from sleep apnea, it is essential to speak with a healthcare provider to get treatment as quickly as possible.

Some treatment options may include dental appliances to help with jaw and tongue repositioning, airway surgery, and recommendations on living a healthy life through diet and exercise.

A CPAP machine is another commonly prescribed treatment options for those suffering from sleep apnea. CPAP stands for continuous positive airway pressure, and its purpose is to keep your airways open while you sleep. The machine works by sending airway pressure to your throat.

In the meantime, if you’re struggling with chronic snoring or poor sleep habits, here are natural ways to help you sleep better.

Manage a Healthy Weight

Being overweight can increase your risk of both snoring and developing sleep apnea. Research shows that losing weight can help reduce sleep apnea symptoms, so making healthy dietary choices is an important piece to the puzzle.

Strive to eliminate sources of added sugar and as many processed foods from your diet as possible. Focus on consuming whole, nutrient-dense options like fresh fruits, vegetables, grass-fed meats, and healthy fats like coconut, olive oil, nuts, seeds, and avocados.

A Paleo diet is a great approach to supporting a healthy weight, since you will naturally be consuming more naturally anti-inflammatory foods while also eliminating all sources of processed foods.

Exercise Regularly

Not only will regular exercise help you maintain a healthy weight, but it can also help improve sleep! Exercise can help reduce feelings of stress and anxiety, which are often things that keep people tossing and turning all night. Try adding daily exercise to your routine to see how much better you sleep each night.

Cut Back on Drinking

Alcohol consumption can cause snoring because it relaxes the muscles in the back of your throat. If you are a chronic snorer or have sleep apnea, consuming alcohol can make the condition worse.

Try a Neti Pot

If you snore often, try using a neti pot to clear nasal congestion before you go to bed. This can help loosen the mucus and make it easier to breathe out of your nose. Chronic nasal congestion can also lead to a risk of developing sleep apnea, so keeping your nasal passage open can only help more.

Monitor the Humidity in Your Room

Have you ever woken up with a stuffy nose during the winter months when you have the heat running? Dry air can make our nasal passages dry, which can lead to mouth breathing, and yes, snoring!

So, you may want to use a humidifier in the winter months to help prevent that very uncomfortable nasal congestion almost all of us experience during the winter. It is recommended that you keep your humidity level at 50% to help promote better sleep.

Watch this video – Exercises for Sleep Apnea, Snoring, Sinus Pressure. Addressing the nose, throat & tongue

The Bottom Line

Sleep apnea is a serious condition. It can impair your overall quality of life and can put you at a much greater risk of cardiovascular health issues. If you experience symptoms of sleep apnea, reach out to a health care practitioner and request a sleep study that can diagnose or rule out sleep apnea.

Sleep apnea is treatable, and certain lifestyle and dietary changes can go a long way. The sooner you uncover sleep apnea, the sooner you can treat the symptoms and be well on your way to feeling healthier and much more rested!

Written by Rebecca Jacobs

Author Bio:

Rebecca Jacobs N.C is a Certified Holistic Nutrition Consultant, specializing in digestive and women’s health. She takes a holistic approach to wellness, doesn’t believe in “dieting,” and believes that healthy eating must be delicious. Rebecca is also a recipe developer and creates healthy alternatives to traditionally unhealthy foods.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

7 Natural DIY Drinks to Help You Sleep Better

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Trouble falling asleep? While you know the importance of sleeping, it can be easier said than done.

Here are natural DIY drinks to help you achieve quality sleep to help you feel energized in the morning.

A lack of restful sleep is the number one reason for feeling grumpy, irritated and unmotivated, but quality sleep is also needed for healthy digestion, detoxification and maintaining a healthy weight.

If you’re part of the ⅓ of the adult population that suffers from poor sleep, these natural DIY drinks will help you fall into a happy slumber to improve your overall health.

1. Valerian Root Tea

Valerian is known for being used in herbal medicine as a sleep aid and to help relieve stress and anxiety.

Valerian extract can be found in tinctures and capsules, and, of course, sleepy-time teas. While some people swear by the sedative effect of this little pink flower, studies remain inconclusive as to whether or not valerian truly improves sleep quality. Some studies suggest valerian is most powerful when taken for at least 28 days, while others experience better sleep right away.

What we do know, however, is that valerian is safe and gentle to use, has few side effects, and has a calming effect on the nervous system.

How to Drink It:

To make valerian root tea, all you need is 1 teaspoon of loose leaf dried valerian root, a kettle and boiling water. You can also use an infusion device, such as a tea ball, to put the loose herbs in.

Add valerian root to your mug and cover with boiling water. Steep for 10-15 minutes and remove the tea ball, or if you used loose leaf valerian in your cup, strain it and discard.

Valerian has a strong, bitter taste, so you may want to add a touch of Manuka honey or coconut sugar to sweeten it. Some recommend drinking valerian root in the evenings, approximately 30 minutes before bed if you’re using it to help you sleep.

2. Golden Milk

What was once only used as a healing remedy by Ayurvedic doctors, golden milk is now on the menus of most health food stores for its anti-inflammatory and digestive health benefits.

Since golden milk is said to improve digestion function (and therefore the absorption of essential nutrients that help promote restful sleep, such as calcium and magnesium), sipping on a warm, soothing mug of golden milk before bedtime may help you rest easier.

Few studies back up the specific health claims of turmeric and golden milk, but there is evidence of curcumin, the active ingredient in turmeric, having anti-inflammatory properties. Since chronic inflammation can promote sleep loss, getting extra anti-inflammatory nutrients in your diet is never a bad idea.

How to Drink It:

You can make golden milk at home by boiling a non-dairy milk with coconut oil, ground ginger, black pepper, turmeric and cinnamon.

For simple step-by-step instructions, here’s our recipe to make a Golden Turmeric Latte (it includes all of the same ingredients as golden milk).

3. Tart Cherry Juice

Tart cherry juice is said to be rich in antioxidants such as anthocyanin, which can help protect against cancer and cardiovascular disease, but it may also be effective for relieving insomnia.

One study showed that tart Montmorency Cherries contain high levels of melatonin, which helps regulate your sleep and wake cycle. The study measured sleep improvement in healthy adults after drinking tart cherry juice concentrate for 7 days, and found that total sleep time and sleep quality were enhanced compared to those in the placebo group.

How to Drink It:

If you have trouble falling asleep and staying asleep, you may want to start sipping on some tart cherry juice before bed, or try blending it into a smoothie to make a natural night time drink.

To make tart cherry juice, simply add 20 pitted cherries, 2 tsp makuna honey, and 1/4 cup of water to a blender. Blend together and strain into a glass to remove cherry chunks. If you like pulp, however, feel free to leave the cherry skins in the drink for added benefits.

4. Coconut Water

Coconut water is more than a post-workout or summer’s day hydration drink: it may also help you fall asleep easier. This is because coconut water is high in magnesium, the mineral that helps relax your muscles and ease tension throughout your body.

How to Drink It:

Coconut water is low in sugar, so it’s safe to sip on before bed without experiencing a blood sugar spike and crash. To give it a boost, add dried hibiscus flower, chill overnight, and strain out the flower before drinking. Hibiscus has been shown to reduce anxiety and have natural sedative effects.

5. Banana Carob Powder Smoothie

If you haven’t tried carob before, carob powder is like raw cacao’s cousin. It has a mild caramel, chocolate-y taste and pairs well with Paleo-friendly desserts and smoothies.

 While it’s known for being rich in antioxidants, it also contains high levels of calcium, which is a mineral that acts as a natural sleep aid on its own.

How to Drink It:

When it comes to making a natural drink for falling asleep with carob powder, I recommend blending it with ½ frozen banana, almond milk, and cinnamon to make a creamy, satiating smoothie.

Bananas can also help promote better quality sleep because they contain the amino acid l-tryptophan, which gets converted to serotonin and melatonin.

6. Warm Glass of Coconut Milk

Granny was onto something when she gave you that warm glass of milk before bed. Traditionally, dairy milk was the night time beverage of choice because it contains the amino acid tryptophan to help promote sleep. But using a dairy-free milk such as coconut milk and almond milk can still be effective as a natural drink for falling asleep.

As mentioned above, coconut contains minerals such as magnesium, while almonds are rich in calcium, so both options can still promote a sense of calm and relaxation (especially when warmed up in a cozy mug).

Cardamom is a spice with a strong, ginger-like taste, and is said to have been used in Ayurveda to help cure insomnia for thousands of years.

How to Drink It:

Cardamom and warm milk is a traditional Ayurvedic beverage recommended to those who have trouble falling and staying asleep. A teaspoon of raw honey will add a touch of sweetness to your warm milk and cardamom – and some people even swear by having honey before bed to wake up feeling rested (however, there are no reputable studies at this time linking honey to insomnia).

7. Sleepy-Time Elixir

Many herbs, such as lavender and chamomile, have soothing effects and can act as mild sedatives. You can make your own sleepy-time tea by purchasing a variety of loose leaf herbs in bulk at your local health food store.

Here are a few suggestions for the most popular herbs recommended to support the nervous system, relieve stress and anxiety and improve sleep quality:

  • Lemon balm
  • Chamomile
  • Lavender
  • Lemongrass
  • Ashwagandha
  • Passion flower
  • Holy basil

How to Drink It:

To make a sleepy-time tea, steep equal parts of each herb (approximately 1 teaspoon each) in boiling water (you may also want to use a tea infuser). Strain or remove herbs and add a touch of honey or cinnamon to sweeten. Enjoy!

Watch this video – The Ultimate Bedtime Drink

The Bottom Line

If you have trouble falling asleep, you may also want to consider adding other calming, sleep-inducing activities to your bedtime routine, such as free journaling, meditation, restorative yoga, or a brisk nature walk after dinner.

Creating a sleep sanctuary in your room (a cozy, comfortable environment that’s only used for sleeping) can also help improve your quality and length of sleep – and, therefore, your health and happiness.

Written by Brandi Black

Author Bio:

Brandi Black is a Registered Holistic Nutritionist and the creator of Feel Best Naked, a health blog for women who want to clear up their skin, lose the muffin top and make the bloat disappear. After years of experiencing (and then healing) her own unbalanced hormones, she’s now obsessed with helping other women feel spectacular in their own skin with natural remedies for hormone balance.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

4 DIY Sleeping Aid Recipes for a Better Night’s Sleep

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

DIY Snore Relief Jelly for a Better Night’s Sleep

Keep this 4-ingredient Snore Relief Gel near your bedside to open up your sinuses and give you a better night’s sleep.

Snoring plagues millions of people and can disrupt sleep for those who share a bedroom with them. While it’s often considered a common annoyance, snoring can be indicative of an underlying sleeping disorder associated with a high body mass, depression, and negative sleeping patterns.

But before undergoing any extreme methods to correct it, try using this nightly gel remedy to gently curb your snoring without any adverse side effects.

Eucalyptus oil is an antibacterial ingredient that can be found in many over-the-counter nasal sprays, humidifiers, and seasonal allergy products. It’s been used for hundreds of years to treat respiratory issues in eastern medicine and is an anti-inflammatory that could help alleviate the underlying causes of snoring.

To make your bedside snore gel, heat water over medium heat until steaming hot.

Add in a green tea bag and steep for two minutes to allow for a stronger potency in aroma and color. Gradually whisk gelatin into the hot water and add in the eucalyptus essential oil.

Pour the mixture into an eight-ounce glass jar, cover, and refrigerate for one hour. When ready to use, remove the lid before bedtime and inhale the aroma from the jar. This will help open up your sinuses and improve your breathing.

Recipe by Jennafer Ashley

Keep this 4-ingredient Snore Relief Gel near your bedside to open up your sinuses and give you a better night’s sleep.


  • Small saucepan
  • Whisk
  • 8-oz jar


  • 3/4 cup water
  • 3 T grass-fed gelatin powder
  • 5-10 drops eucalyptus
  • 1 green tea bag (optional)

How to make:

  1. Heat the water over medium heat for about five minutes, or until steaming. Remove from the heat and add a green tea bag. Steep for two minutes and discard the tea bag.
  • Gradually whisk in the gelatin. Add 10-15 drops of essential oil and pour the mixture into an eight-ounce jar. Refrigerate for one hour to set. Cover and store near your bedside.

How to use:

Remove the cover before bedtime and inhale deeply to help open the sinuses.


Sleepy time Bath Bomb Recipe by Jennafer Ashley

Ease into a restful sleep with these DIY natural fizzy bath bombs made from calming chamomile and lavender.


  • 2 bath bomb molds
  • Medium mixing bowl
  • Spray bottle filled with water


  • 1/2 cup baking soda
  • 1/3 cup Epsom salts
  • 2 T cream of tartar
  • 1/4 t dried chamomile buds or tea
  • 1/8 t dried lavender buds
  • 5 drops lavender essential oil
  • Coconut oil for greasing pods


  1. Combine dry ingredients in a medium mixing bowl. Whisk to blend and stir in lavender oil.
  • Using a spray bottle, spritz water to moisten mixture as you stir. The mixture should be crumbly, but hold when squeezed.
  • Lightly grease molds with coconut oil. Use a spoon to scoop mixture into molds (ice cube trays will work too) and press down firmly. If using a bomb mold, overfill each side slightly before putting together.
  • Allow to set in a dry area for at least two hours.
  • Loosen bombs from molds and place in warm bath water to dissolve.

Dreamy Sleep Time Drink to Help You Sleep Like a Baby

Recipe by Jennafer Ashley

Drink up this dreamy elixir with soothing chamomile and lavender to help you fall into a peaceful sleep.


  • Saucepan
  • Strainer
  • Measuring cup with spout


  • 2 ½ cups unsweetened almond milk
  • 2 T chamomile buds
  • ½ t dried lavender buds
  • 1 T raw honey


  1. Combine all the ingredients in a saucepan over low heat. Warm until steaming, but not boiling, for 7 minutes.
  • Turn the heat off and allow the flavors to infuse for 5 minutes.
  • Pour into a measuring cup with a strainer over it, then pour the strained tea into a mug and enjoy!

How to Make Your Own Sleepy Time Chocolate with Melatonin

Recipe by Jennafer Ashley

Keep these relaxing melatonin chocolates by your bedside to whisk you away into dreamland.


  • Double boiler
  • Candy moulds or 2 ice cube trays


  • 12 oz unsweetened dark chocolate chips
  • About 6 t liquid melatonin
  • Optional: Small amount of sweetener (stevia, raw honey or coconut sugar)


  1. In a double boiler over medium heat, melt chocolate chips. Turn heat off and stir in desired amount of melatonin and sweetener.
  • Spoon chocolate evenly into 24 candy mold cavities and place in a dry, cool place to set or refrigerate until solid. Once set, pop out of molds and store in a cool spot in an airtight container.

Watch this video – [Try Listening for 3 Minutes] FALL ASLEEP FAST | DEEP SLEEP RELAXING MUSIC

Written by Jennafer Ashley

Author Bio:

Jenna is a Registered Dietetic Technician and recipe developer specializing in healthy eating. She styles and photographs recipes for her website, Fresh and Fit , as well as contributes to a variety of websites. In her free time, Jenna enjoys trying new restaurants and hiking with her German Shepherd.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

5 Easy Ways to Create a DIY Sleep Sanctuary

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

5 Ways to Transform Your Bedroom into a Sleep Sanctuary

The average person will sleep for nearly 230,000 hours over the course of their life (assuming they get 8 hours of rest each night).

These hours’ amount to approximately ⅓ of your lifetime, so why not create the perfect sleep sanctuary to make your sleep as restful and relaxing as possible?

Not only is a cozy, comfortable sleep sanctuary something to look forward to at the end of the day, but since your body does most of its repair and regeneration while you’re asleep, it can also benefit your health in numerous ways. 

From hormonal balance, reduced cravings for junk food, stress relief – and even natural weight loss – the benefits of restful sleep can be felt physically and emotionally. And improving the quality of your sleep by creating a sleep sanctuary may also help accelerate your health goals.

What Is a Sleep Sanctuary?

A sleep sanctuary is a comfortable environment that promotes restful sleep for better health. The purpose of creating a sleep sanctuary is to remove distractions from your bedroom that interfere with proper sleep, as well as to improve sleep quality with materials that produce a tranquil, “chillaxed” vibe.

A sleep sanctuary involves more than just good sleep hygiene. While it’s important to avoid factors that prevent you from falling asleep at night (such as scrolling through social media and being stimulated by the blue light from your iPhone), a sleep sanctuary should also be a place that allows you to decompress and feel at ease as you enter your slumber. A sleep sanctuary is your own dark, quiet, cool place to decompress at night.

Here’s how to transform your bedroom into a sleep sanctuary in five easy steps. By optimizing your sleep environment, not only will you wake up feeling more energized and refreshed, but you’ll begin to notice the physical and mental benefits that naturally come with adequate sleep – such as increased mental focus, concentration, and a stronger immune system.

Here’s how to transform your bedroom into a DIY sleep sanctuary and reap the rewards of at-home R&R.

5 Ways to Create a DIY Sleep Sanctuary

1. Create White Noise

Falling asleep to Netflix or an audiobook may seem harmless, but even the slightest level of noise can prevent you from entering the two deepest stages of sleep: non-REM sleep and REM sleep.

REM sleep (or rapid eye movement sleep) is known for being the deepest stage of sleep when we dream, but entering this state is also when our cells repair, regenerate, and restore the function of the mind and body. Our bodies also require adequate sleep for detoxification.

While some noises are easy to control and minimize, others are not. If you live in an area with barking dogs, the sound of sirens and traffic, or the snoring from a significant other, a fan or air conditioner is an easy and inexpensive way to create the white noise that can mask these sounds without disturbing your sleep.

Another way to easily drown out noise is with a white noise sleep machine or app, which can promote a longer, deeper sleep – even if you don’t have any noise to drown out. Most white noise machines allow you to fall asleep to the soothing sound of waterfalls and raindrops, making your bedroom instantly feel sanctuary-esque.

2. Dim The Lights

A sleep sanctuary should have minimal light exposure, which can be achieved by using blackout shades, thicker curtains, or even by wearing a sleep mask.

Light sends signals to your body that it’s daytime (aka time to stay awake), which can suppress melatonin production. Melatonin is the hormone that regulates your sleep and wake cycle, and the less melatonin your body produces, the harder it can be for you to fall asleep at night.  Keep your bedroom dark, as light can suppress melatonin production.

Blackout shades can help prevent natural daylight from creeping in, but there may be other light sources impacting your sleep that you wouldn’t initially think of – such as the glow from your alarm clock or night light.

Studies have also shown the blue light from electronics such as tablets, laptops and smartphones suppresses melatonin production more than any other light source, so be sure to put those bad boys away at least 2 hours before bedtime. Which brings me to the next step…

3. “Coat Check” Electronics at the Door

Aside from being a source of melatonin-blocking blue light, electronics can also be a source of mental stimulation, and in some cases, unnecessary stress (I’m talking about you, social media).

Reading about a distressing event in the news, or seeing something disturbing in your news feed before your head hits the pillow, isn’t exactly effective for winding down – neither is online shopping nor getting lost in the visual vortex that is Instagram.

Your sleep sanctuary should have an “electronics-check” policy at the door so you can focus on relaxing before bed without any distractions. If you can’t fall asleep right away, resist the urge to grab your phone. Try meditating, practice a few yoga poses, or skim through a magazine or paperback book instead.

4. Ramp Up the Comfort

I don’t know about you, but when I think of a sanctuary, I automatically think of comfort. Since we spend hundreds of thousands of hours sleeping, it’s worth investing in a little comfort to make our sleep as enjoyable and relaxing as possible.

A few ways to give your sleep sanctuary a “comfort” makeover include replacing your mattress (some believe Tempur-Pedic mattresses and memory foam can help alleviate back pain) and choosing a pillow that properly supports your neck and forms to your head (whether you prefer soft or firm is up to you).

You may also want to switch your sheets and blankets to a different type of fabric. For example, bamboo fabric is not only soft and comfortable, but is said to have hypoallergenic, antimicrobial and antibacterial properties. 

Even adding a simple, soft rug next to your bed can bring a sense of comfort.  Need a cozier bed? Try bamboo fabric sheets for its hypoallergenic properties.

Lastly, don’t forget about temperature when it comes to creating a comfortable environment. Studies suggest heat interferes with REM sleep and may cause sleep disturbances, which is why cooler temperatures (with blankets, if needed) are recommended for restful sleep.

5. Create Your Own Oasis

As mentioned above, your sleep sanctuary should be a place you can enter and feel relaxed (which is why it should also be used only for the purpose of sleeping). For this reason, it’s important to remove anything in your sanctuary that may cause stress or make it feel like a multi-purpose room – for example, bills, loose papers or textbooks.

If you have a desk in your room, it’s a good idea to move it to another area in your home to prevent these items from accumulating in your sleep space.

In fact, one of the best steps to start building a sleep sanctuary is to declutter your bedroom. Some research suggests physical clutter can cause feelings of being overwhelmed, which elevates stress hormones such as cortisol.

Although it may sound extreme for clutter to have such an impact on your health, elevated cortisol levels are linked to anxiety and restlessness, which can prevent you from being able to fall asleep (which further increases stress levels).

A few other ways to make your sleep sanctuary a relaxation haven include creating a yoga and meditation corner and lighting a few candles or incense before bed (just don’t forget to blow them out before you doze off).

You may also want to experiment with essential oils and aromatherapy. Certain oils, such as lavender, may have stress relieving, sleep-inducing properties, while ylang ylang may help relieve insomnia. Try creating a sleep sanctuary with candles, soothing colors, and an oil diffuser.

Changing the decor in your room to softer expressions, such as soothing paintings with pastels or watercolors (rather than dark, dramatic colors), can also make a big difference when it comes to creating a more relaxed vibe.

How you design your sleep sanctuary is entirely up to you, but most importantly: make sure it’s a space that’s your own and feels comfortable to you.

Want to look for more ways to create a DIY sleep sanctuary? Watch this video – BEDROOM HACKS | Make Your Bedroom Cozy AF on a Budget

Written by Brandi Black

Author Bio:

Brandi Black is a Registered Holistic Nutritionist and the creator of Feel Best Naked, a health blog for women who want to clear up their skin, lose the muffin top and make the bloat disappear. After years of experiencing (and then healing) her own unbalanced hormones, she’s now obsessed with helping other women feel spectacular in their own skin with natural remedies for hormone balance.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

How to Meditate in 5 Very Sustainable Simple Steps

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Meditation has numerous benefits, but it’s hard to make it part of your routine. Find out how to meditate and also how to stick with the practice.

Modern life has plenty of comfort and convenience, but it’s also stressful. A lot of us feel too scatter-brained or overwhelmed when it comes to meditation. Sometimes it seems impossible just to focus, much less relax.

But meditation can help create peace in your life. You can do it anywhere and at any time. It has incredible (and far-ranging) benefits — everything from decreasing anxiety and stress to improving your memory and even decreasing inflammation on a cellular level.

By removing common obstacles preventing meditation, you can embrace a long-term practice to enjoy more relaxation and focus. So let’s start there. Keep reading to find out how to meditate in five simple steps.

Meditation Doesn’t Have to be Complicated (Despite What You’ve Heard)

Meditation reminds me a lot of healthy eating and exercise. People have been overcomplicating it for decades, but the principles of what it takes to pull it off are actually pretty straightforward.

When you think “meditation,” you might have an image in your mind of a Buddhist monk sitting silently for hours in a temple or on a mountaintop.

But meditation doesn’t have to be like that. All the tools to try it — and make it a regular part of your life — are available to you wherever you’re reading this right now.

In reality, starting a medication practice is like starting any other habit like waking up early or cutting out sugar.

Watch this video – How to Meditate: 6 Easy Tips for Beginners

Here’s a basic five-step framework you can follow to start meditating and (more importantly) keep meditating:

Step 1. Commit to Short, Manageable Sessions Every Day

One of the most formidable obstacles that keeps people from establishing a regular meditation practice is going at it too hard.

You get excited about something, and you want to dive in headfirst (I’m raising my hand here). So you try to sit down for an hour a day and “just focus on your breathing.”

What happens?

You burn out after two or three days! Then you beat yourself up for not having the discipline to stick to your meditation routine.

A far more sane (and sustainable) approach: commit a few minutes to meditation each and every day. Small, consistent steps trump marathon sessions.

Set a daily time quota—around 5 or 10 minutes — that’s easy to hit. B.J. Fogg, a professor and founder of Stanford University’s Persuasive Tech Lab, used this strategy to help people build a regular flossing habit. He had them start by flossing just one tooth a day.

Once you are hitting your daily quota comfortably, you can start increasing your meditation time gradually. It’s like lifting weights; put on a little more weight than before, and keep pushing yourself.

It’s tempting to want to go at this intensely to see faster results, but resist. Set yourself up to meditate months and years down the line — and reap all the awesome benefits.

Watch this video – 5-Minute Meditation You Can Do Anywhere

(Related:  Yoga Poses to De-Stress)

Step 2. Get the Logistics in Place

Starting any new habit takes conscious effort. You don’t have to think about rolling out of bed and brushing your teeth because you’ve been doing it for years. But you’ll have to work a little to make meditation a self-sustaining part of your life.

Willing yourself to meditate can work for a while, but willpower is a limited resource.

You might not have enough left in the tank to force yourself to meditate after a crazy day at work. Good intentions are there, but you just can’t force yourself to follow through.

Instead of relying on willpower alone, you can change your environment to make the transition from conscious effort to habit as smooth as possible.

Carve out a regular time of your day to meditate. The morning is usually a great opportunity because things tend to be quieter and you’re more alert.

Where you meditate can also make a big difference. Find a quiet space to sit down and get away from the world. Cluttered areas can make it harder to focus, so it’s best to find somewhere where things are in order.

The person who meditates for 10 minutes every morning alone in a quiet bedroom has a much better chance of making it routine than someone who squeezes it in “whenever they can” during TV commercial breaks.

Get your logistics set up, and it’s a lot easier to build the meditation habit.

Watch this video – 7 Min Meditation to Start Your Day: Yoga with Adriene

Step 3. Practice

Okay. So you’ve committed to meditate for a few minutes every day and got all your logistics in place…

Now you’re probably wondering how to do it.

People have been practicing and refining meditation for thousands of years. With such a rich history, countless meditation techniques have emerged. There’s seated meditation, walking meditation, chanting mantras, and on and on.

You can (and should!) explore different ways to meditate once you’ve made it a habit. But let’s stick to the basics for now. Keeping things simple gives you the best chance to start a practice without getting overwhelmed.

First, set a timer for the amount of time you plan to meditate. You don’t want to be obsessing about when you should end your session once you’ve begun.

Then sit down in a quiet place. You can sit cross-legged on the floor (a pad or pillow helps) or in a chair with your feet on the floor. If you have back problems, you can lie down. The key is to keep your spine straight and the rest of your body relaxed. Close your eyes if you like.

Breathe. Inhale deeply through your nose, pause for a moment, and then exhale through your mouth. You want your breathing to be slow and deep. There’s no need to force anything here.

Watch. The “goal” of this basic style of meditation is to simply pay attention to your breathing. Follow the inhales, pauses, and exhales. You’ll be able to focus on your breathing for a bit, but it’s only a matter of time before random thoughts enter your mind and throw you off.

Check yourself and refocus. Don’t freak out when you notice your thoughts are wandering; getting angry or fighting your thoughts isn’t helpful. Just keep breathing and refocus your mind on that. It’s a constant process of noticing stray thoughts and checking yourself.

Keep going until the timer goes off. You’re done. Adopting a basic meditation practice is straightforward, but you’ll probably be shocked how difficult it is to stay focused at first. Just keep at it; you’ll only get more focused and aware over time.

Step 4. Cultivate the Right Attitude

Another thing that keeps people from sticking with meditation is their attitude. They get frustrated when they feel like they aren’t “doing it right” or noticing results.

But meditation is a bit different than other healthy habits like eating right or going to the gym. It’s easy to find out if you lost weight; you just have to hop on the scale. But it’s harder to define a meditation “success.”

This can be frustrating, especially if you’re a goal-oriented person. That’s why it’s crucial to change your expectations. You “succeed” at meditation by sitting down and doing it when you committed to do it and gradually lengthening your sessions.

Some days it’ll be easy to fall into a state of perfect awareness. Others might feel like pulling teeth. It’s all part of the process. The key is to keep at it.

And be kind to yourself. Beating yourself up after (or during) the inevitable difficult sessions is counterproductive. There’s no reason to discourage yourself. You should congratulate yourself instead; you’ve already “won” just by showing up.

It’s called a “meditation practice” for a reason…

Show up when you plan to show up. And give it your best. The results might be hard to see sometimes, but they’re piling up.

Step 5. Expand Your Practice into Other Areas of Your Life

One of the coolest things about starting a meditation practice is you can take the principle — total awareness of what you’re doing in the present moment — and carry it over into other aspects of your life.

“Meditation” isn’t limited to strictly the sessions you set aside for it. Throughout the day, you’ll find plenty of sessions for little mini-meditation sessions if you just pay attention.

Working on the computer? Take a second to check in and focus on your breathing.

Riding the train home? Instead of thinking about all the chores you have to do later, pull your mind back into the present moment.

Every dull, mundane part of your day (like washing the dishes) is another opportunity to bring your awareness into the present moment.

If you practice carrying this focus on the present moment into other parts of your day, you’ll find yourself calmer and less overwhelmed.

Watch this video – 10 Min Meditation for Anxiety

Start Today

Almost everyone has heard about the incredible benefits of meditation.

A lot of people have tried it, but most struggle to stick with it and make it a regular part of their lives.

By following the five steps laid out above, you can remove the obstacles that tripped them up. You can enjoy a happier, more fulfilling life for months and years to come.

Start today.

Written by Corey Pemberton

Author Bio:

Corey Pemberton is a freelance writer, Brazilian Jiu Jitsu practitioner, and Paleo health enthusiast. Ever since he discovered the ancestral health movement five years ago, he has explored different ways to incorporate ancestral wisdom into his nutrition, exercise, and lifestyle at large. One of his favorite topics is challenging long-held nutrition myths. Feel free to stop by his website or say hello on Twitter.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Paleo Fitness – 12 Proven Ways Music Improves Your Workout

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Don’t forget those headphones! Music improves your workout in ways you probably never even considered.

Have you ever watched a toddler’s spontaneous response to music? They hear a song and start moving right along to the beat!

As adults, we’re no different. Fast, upbeat music prompts an innate urge within us to move, so it should come as no surprise that music has the power to enhance our workout.

In fact, a few years ago, USA Track & Field officially recognized that music gave athletes a competitive edge. As a result, they banned athletes from using music in races where awards or money were at stake. Today, many athletes view music as “essential to peak performance” when exercising or competing in a sport.

Get those tunes pumping, because we’ve got 12 proven ways to show you that music can make your workouts better than ever.

Provides a Satisfying Workout

Music improves your workout simply because music is one of the great pleasures of life. Listen to your favorite high-energy songs as you move through your exercise routine for a more pleasurable experience.

Distracts You from Discomfort

While we may discredit the “no pain, no gain” mantra, there’s no arguing that exercise stresses out the body in order to achieve results. Music improves your workout by taking your mind off any pain or discomfort you may experience while exercising.

Increases Endurance

Music is connected to emotions and can stimulate a greater performance. When you create your own motivational playlist, expect your endurance to rise!

Elevates Mood

Your frame of mind is everything when it comes to your physical performance, whether you’re competing in sports or simply exercising to stay fit. Music can lift your spirits, give you a positive mental attitude and put a spring in your step. Beat or tempo, positive lyrics, and any memories or associations you have with a particular song are all important factors in elevating your mood.

Maximizes Your Effort

There’s also a tricky factor at play: Music gives the perception that you’re putting out less effort to accomplish more in your workout. That’s because the distraction of the music increases pleasure while distracts from pain, helping you reach that finish line with seemingly less effort.

Oxygenates Your Blood

In a study involving cyclists, researchers measured oxygen levels in their blood. They found that when cyclists pedaled in cadence to music, they required 7 percent less oxygen to perform at the same level as those who did not listen to music.

Gives You Encouragement

When your efficiency and endurance is high, why stop? A great playlist can be just the thing you need to pump you up to work out – and keep you in the zone.

Sets the Pace

When you choose music with a high tempo, you can sync your body to it in your workout to help you keep an even pace. Setting a strong cadence while running, biking, or doing any other rhythmic exercise will help keep you efficient and consistent.

Increases Strength

While this may seem like a bold claim, researchers discovered that listening to the right music actually can increase your strength. They conducted a “grip” test and alternated stimulating, energetic music with sedating, relaxing music. When listening to the energetic music, subjects demonstrated significantly higher strength scores.

Promotes Post-Workout Recovery

Keep the music going in your cool-down. Here’s why: one study found that listening to music after a hard workout took more steps during recovery and recorded lower perceived exertion scores.

Improves Coordination

Even your motor skills can be improved with a few good tunes. Swiss researchers discovered that an exercise program combined with music improves gait, balance and coordination among seniors and those rehabilitating from injuries.

One of the strong elements of music in these improvements is the rhythmic beat and the connection between the brain and motor skills.

Speeds Reaction Times

Music improves your workout by quickening your response time. One study showed that music with a fast beat stimulated the emotional state of the athletes and promoted quicker reaction times.

Watch this video – 5 WAYS TO IMPROVE YOUR WORKOUTS & MAKE PROGRESS FASTER | Workout Science Explained

Tips for Putting It All Together

The impact of music on the brain and its influence on our mood, stress, response, and other factors is pretty amazing!

When you’re building that workout playlist, look for music that meets these criteria:

  • Has a strong, invigorating beat (about 120 – 160 bmp for a more intense workout)
  • Features upbeat, positive lyrics and a stimulating melody
  • Offers a rhythm that syncs well with your activity
  • Satisfies your personal tastes

Need more help finding the right songs? Here are several sites that offer workout music mixes:

Or you can put together your own workout playlist by going to Song bpm to determine the beats per minute of your favorite songs. Remember to look for songs that are 120 – 160 beats per minute for the harder parts of your workout – it can be less for the warm-up and cool down.

The Bottom Line

Music improves your workout, plain and simple. A good playlist adds an element of pure enjoyment and stimulation to put you in the mood to work out, while providing you with at least a dozen benefits! What’s on your playlist?

Don’t let your favorite songs take up too much space on your phone! You’ll want to make room for these Top 11 Fitness Apps that make exercising fun.

Written by Rob Fischer

Author Bio:

Rob has been writing professionally for over 35 years. His experience includes writing curricula, study guides, articles, blogs, newsletters, manuals, workbooks, training courses, workshops, and books.

Rob has published thirteen books and serves as a ghostwriter and editor for other authors. As a certified life coach, Rob is passionate about helping others grow and achieve their goals. He loves hiking, bicycling, snow shoeing, and cross-country skiing.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

What Can Be the Easiest Way to Tackle ED

 Click on Here to Discover How You Can Increase Stamina and Heal Erectile Dysfunction Without Using Drugs

Most men think it’s a complicated task to overcome ED and even that it’s incurable.

Many try strong medications or hormonal therapies with horrendous side effects.

It may therefore come as a surprise to you how simple and effective the method is that was proven in a new study published in JAMA Network Open.

It has no side effects other than lower blood pressure and cholesterol, improved blood sugar levels, and other health markers. Plus, of course, drastically increased stamina.

ED and cardiovascular disease share many of the same risk factors, namely, metabolic syndrome, diabetes, high cholesterol, high blood pressure, a lack of exercise, sedentary habits, obesity, and smoking.

In fact, the authors of the new study point to some previous studies that show that ED can be used to predict future cases of cardiovascular disease.

We already know that healthy dieting is one of the most effective recommendations against cardiovascular disease, so the researchers wondered whether it worked for ED too. After all, it is difficult to motivate men to adopt a healthy diet to address some potential future heart disease, but if you tell them to do so to prevent or treat ED, they might just be motivated enough.

They obtained their data from the Health Professionals Follow-up Study, which ran between 1998 and 2014. The subjects were 21,469 male health professionals who were between ages 40 and 75 in 1998 and who did not have ED, diabetes, or heart disease at the beginning of the study.

They were given food frequency questionnaires every four years to establish their food and nutrient intake. The authors of this study then used a Mediterranean diet score and the Alternative Healthy Eating Index 2010 score to rank them according to the health of their diets.

The subjects were also given questionnaires every four years to assess their levels of ED.

During the follow-up period, there were 968 ED cases among men younger than 60, 3,703 cases among men aged between 60 and 70, and 4,793 cases among men aged 70 and older.

For men younger than 60, those with the highest Mediterranean diet scores were 22% less likely to develop ED than men with the lowest Mediterranean diet scores.

For the men between ages 60 and 70, the highest Mediterranean diet score cut down their risk of ED by 18%, and for those over 70, by 7%.

The Alternative Healthy Eating Index 2010 also cut ED risk, especially for men below 60, where it reduced their risk by 22%.

These two diets are relatively similar.

The Mediterranean diet includes plenty of whole grains, legumes, fish, fruits, vegetables, nuts, seeds, and olive oil. Its intake of red meat, poultry, dairy products, and eggs is relatively low, while refined grains are almost completely excluded.

The Alternative Healthy Eating Index 2010 rewards you for eating healthy foods, which it defines as fruits, vegetables, legumes, whole grains, nuts, fish, and polyunsaturated fats, while subtracting points for eating unhealthy foods, which it identifies as refined grains, sugar-sweetened beverages, red and processed meat, trans fat, and sodium.

But eating healthy is not going to be enough to completely cure ED if you already suffer from it. For that, you need to do these effortless home “exercises” for a few minutes…

Easiest Way to Tackle ED – Common Health Issue Causes ED (and how to prevent it)

Most often we look as ED as an isolated health issue. Or maybe connect it to cardiovascular or hormonal problems.

But a new study reveals a very common condition that almost doubles the risk of severe ED. Fortunately, treating this potential underlying cause of ED is relatively easy.

In the study published in The Journal of Rheumatology, 201 men who came to a rheumatology clinic were surveyed about their erection strength.

Of those, 83 (41%) suffered gout. This is a common arthritis-related disease, where the joints in the big toe become inflamed.

Significantly more men suffering gout reported erectile problems (76% with gout vs. 51% of non-gout patients). And the difference was even greater with severe erectile dysfunction (26% with gout vs. 15% of non-gout patients).

The connection between the two diseases is not quite clear, but what is clear is that if you suffer erectile dysfunction as well as gout, treating your gout will positively affect your erectile strength.

Fortunately, it’s quite easy to manage gout with simple diet and lifestyle changes. Since it’s closely related with rheumatoid arthritis, what works for one will work for the other.

Here is a step-by-step plan designed to reverse arthritis (and gout) in 28 days or less…

But if you suffer erectile dysfunction and want to look for the easiest way to tackle ED, this is by far the most effective natural method to get you back in the sack strong and powerful…

Easiest Way to Tackle ED – This Common Drink Cures ED in Men with High Blood Pressure

With prescriptions of ED medications being at peak levels (and also the number of men suffering deadly side effects), you may be happy to hear that a common, cheap drink can be just as effective.

Here’s the hint: 85% of Americans drink it every day! You should just drink more to tackle your ED.

Not sure?

A new study conducted at the University of Texas has investigated the effect of coffee consumption on erectile dysfunction (ED) among men with obesity, high blood pressure and type 2 diabetes.

It was discovered that those who were overweight or obese, or suffered from high blood pressure, showed a reduction in symptoms of ED by drinking 2 to 3 cups of coffee a day. Only those with type 2 diabetes did not show any significant improvement even after coffee consumption.

Since the effect is due to the main ingredient in coffee, namely caffeine, the researchers also measured the amount needed to reduce ED symptoms. Two to three cups of coffee were found to be equivalent to 170 to 375 milligrams of caffeine.

Researchers speculated that coffee’s positive effect on ED is due to caffeine’s ability to trigger a series of pharmacological effects inside the body. The result is the relaxation of arteries and smooth muscles in the penis, leading to improved blood flow and a stronger erection.

This shows that natural ingredients can deliver amazing benefits to erectile dysfunction without suffering the risks and side effects of prescription medications.

Are you looking for the easiest way to tackle ED? Watch this video – How to FIX erectile dysfunction for good! – Doctor Explains!

However, the most effective method I know to completely cure erectile dysfunction naturally, is a set of easy exercises, designed to drastically increase blood flow into the genital area. Learn more about these easy erectile dysfunction exercises here…

This post is from the Erectile Dysfunction Master Program, which was created by Christian Goodman for men who are looking for the best erectile dysfunction natural remedies.  This is an all-natural system that utilizes the power of exercises to permanently cure erectile dysfunction. By following the techniques in this program, you will be able to get hard fast without pills and maintain stronger erections for hours so you can enjoy sex again. 

Erectile problems can be physical or emotional. If your problem is physical, you need to exercise the muscles around the genital area. If your problem is emotional, then you need to learn relaxation techniques. Erection Master will teach you steps that can help get rid of your erectile dysfunction for good. As long as you’re willing to commit 30 minutes of your time, 3 to 7 days a week for 1 to 2 months, they’ll work for you. You can practice the steps alone or with your partner. 

These techniques are far more effective than Viagra, Cialis or other drugs for erectile dysfunction. The drugs only help about 40% of men who use them and can also cause very serious side effects. 

To find out more about this program, click on Easiest Way to Tackle ED

Revealing Here the 7 Science-Backed Ways to Be Happier

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

How to Be Happy: 7 Simple Steps

We all have days when we feel a little Grinch-like.

Something goes wrong, we’re late for work, there’s too much traffic, we receive disappointing news – the occasional bad mood makes you human, after all. But if you’ve found yourself in a relentless funk when pulling teeth is easier than forcing a smile, it may be time to make a few simple shifts in your lifestyle.

Now, these proven ways to increase your happiness aren’t only reserved for when you’re a grumpasaurus. These tips for a better mood are just as effective when you’re happy because they support your health on multiple levels. Besides, if you regularly incorporate these tips into your routine, you may never wake up in your Scrooge costume again.

Here are 7 science-backed ways to be happier.

1. Take a Break from Social Media

According to studies, staying off Facebook can make you happier.

Now, if you’ve already made that observation yourself, you’re probably not surprised.

But when asked to stay off Facebook for 1 week, participants in Denmark not only rated their level of life satisfaction higher, but also reported feeling less worried, lonely and stressed when compared to the control group who continued regular use with social media. Try staying off Facebook for 1 week. Chances are, you’ll feel less lonely and stressed. 

Researchers related the increased happiness to our tendencies to compare ourselves to others on social media.

So, the next time you’re feeling anxious or gloomy, try your best to unplug from social media and technology for the day. It can also help to disconnect from your phone and apps such as Instagram, which also promote comparison and distract you from being in the present moment.

If it’s not realistic to turn off your phone completely, try to avoid checking messages or voice mail until you’ve given yourself a chance to recharge. Which brings me to the next point…

2. Meditate

While meditation is found on almost every list of ways to improve happiness, science agrees it’s for good reason.

In a study done on “loving-kindness meditation” (LKM), participants who practiced this form of meditation for at least one hour each week for 7 weeks reported decreased feelings of depression and increased life satisfaction – in which the increased rate of positive feelings directly correlated with the number of hours spent in meditation.

But the study also showed that LKM meditation can help sustain feelings of positivity long after you’ve left the meditation cushion. Loving-kindness meditation can help boost your mood with feelings of positivity.

Loving-kindness is a meditation that requires you to focus your emotions and positive feelings towards a person for whom you already feel warmth, care and compassion. LKM asks you to extend the warm feelings to yourself first, and then to others during meditation.

And while it seems natural that the positive emotion evoked by this meditation would increase happiness, the study pointed out that meditation may be an effective tool for combating depression by improving long-term happiness by helping us “outpace” the hedonic treadmill.

The hedonic treadmill is a term used to describe the emotional set point we return to, despite encountering positive or negative events – for example, winning the lottery or becoming paraplegic. As quoted from the study: “The hedonic treadmill, as classically stated, implies that all efforts to improve happiness are doomed to failure”.

But the study’s findings suggest that meditation does, in fact, provide long-term feelings that last beyond the time spent in meditation practice, rather than a temporarily altered state of positivity.

Therefore, meditation can be effective not only for instantly improving your mood, but for preventing negative feelings in the future.

While this study was done on LKM, there are many forms of meditation you can try, such as Vipassana meditation or Mantra meditation. You may simply prefer to sit in a comfortable spot and focus on your breath for twenty minutes, uninterrupted.

Thanks to YouTube and free meditation apps, you can also experiment with different forms of meditation to see what works best for you. There are no shortage of guided meditations and playlists online that you can listen to for free.

3. Be Kind

A recent study shows that helping others is more effective for boosting our mood than helping ourselves.

During a 6-week experiment, the study observed the mood and well-being of those who did random acts of kindness for others compared to those who focused on doing kind things for themselves.

The findings showed a greater increase in happiness in those who performed acts of kindness to others or the world, while the test group who engaged in self-focused behavior reported no increase in positive feelings.

So, maybe there’s a gold nugget in the saying that goes “If you’re feeling helpless, help someone”.

4. Jam Out

Having a bad day? Blast the tunes.

Although we probably don’t need research to confirm this (because let’s be honest: who doesn’t feel better after spontaneously blaring Beyoncé), studies show that putting on upbeat music instantly lifts your spirits.

So, make sure you’ve got your happiness playlist ready to go for the next time you’re stuck in traffic or angry at your boss – or anytime you need to take a solid breather.

5. Get Sweaty

When you’re grumpy, it’s all too easy to choose a nap or Netflix over a treadmill. But exercise is one of the best ways to improve your mood at a cellular level, because it releases a flood of endorphins – your “feel good” chemicals. This is also why exercise is used as a key component in recovery programs for those suffering from depression and anxiety.

Now, tell me – have you ever regretted a satisfying, sweaty exercise session?… Didn’t think so.

Since getting motivated to go to the gym can be challenging when you’re in a bad mood (more so than the workout itself), it can help to have a personal mantra to repeat to yourself when you’re unmotivated. For example, my personal mantra for when I’m unmotivated has become JFDI, which stands for “just freaking do it”. And guess what – it works!

While staying home and cozying up to your favorite sweet instead may provide instant gratification, it’s much more sustainable to promote your happiness with exercise. While exercise also provides instant feelings of accomplishment and satisfaction, it also supports your health on several fundamental levels.

6. Be Grateful

While gratitude has almost become a “buzzword”, there’s a reason why appreciating what you have is largely focused on by many spiritual teachers and anyone wishing to improve their mental health.

Studies have also observed an increase in motivation, optimism and a reduction in physical symptoms in those who keep a gratitude journal. Whether you prefer to write down what you’re grateful for or reflect without a pen and paper, simply focusing your attention on what you appreciate can be an instant mood booster. But the trick is to feel grateful, as opposed to just thinking about what you’re thankful for.

Sometimes when we’re grumpy, it’s easy to be in a state of resistance and initially avoid activities that will generate positive feelings. But by focusing your attention on finding just one thing you appreciate (which could be something as simple as having all of your fingers and toes), you’ll often find the list keeps growing. Try a gratitude journal to help you focus on the things that make you happy.

As you continue to focus on what’s going right in your life, just try to stay in a bad mood – I dare you!

It can also help to keep a log of the good things you’ve attracted into your life (as you encounter them). This way, when you’re in a bad mood, you can see proof of the good situations that have come into your existence, which can help reassure you that things always improve and get better.

7. Indulge in Nutritious Foods

Treating yourself to a delicious, nutrient-dense meal is one way to squash a bad mood. Not only will you feel good eating a meal that’s in line with your health goals, but you’ll support your mood on a nutritional level.

You see, specific nutrients have been linked to mood regulation, such as omega-3 essential fatty acids and vitamin D. And as a precursor to serotonin (your feel-good neurotransmitter), l-tryptophan is another nutrient to include in your diet if you’ve been feeling low.

Therefore, you may also want to regularly include foods in your diet that contain one or more of these mood-boosting nutrients in your diet: wild salmon, green tea, egg yolks, grass-fed beef, spirulina, and bananas.

As you can see, there are several proven ways to increase your happiness when you’ve been sprinkled by the bad mood dust. And best of all, they can be conveniently practiced anytime, anywhere, to quickly restore you back to contentment.

Watch this video – How to Be Happy Every Day: It Will Change the World | Jacqueline Way | TEDxStanleyPark

Written by Brandi Black

Author Bio:

Brandi Black is a Registered Holistic Nutritionist and the creator of Feel Best Naked, a health blog for women who want to clear up their skin, lose the muffin top and make the bloat disappear. After years of experiencing (and then healing) her own unbalanced hormones, she’s now obsessed with helping other women feel spectacular in their own skin with natural remedies for hormone balance.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

%d bloggers like this: