10 Superfoods That Will Help You Look and Age Better

The benefits from eating healthy are endless. Here are 10 superfoods that will help you to look better and age slower!

1. Acai Fruit – This little berry is one of the most nutritious and powerful foods in the world. It can often be found in juice form in health food and gourmet stores.

2. Anything in the “Allium Family” – Garlic, onions, leeks, scallions, chives and shallots can all help the liver eliminate toxins and carcinogens.

3. Barley – This can be used as a breakfast cereal, in soups and stews, and as a rice substitute. Barley’s also high in fiber, helping metabolize fats, cholesterol and carbohydrates.

4. Green Foods – Green foods like wheat and barley grasses can be bought in powder, tablet or juice form, and offer greater levels of nutrients than green leafy vegetables. They also help cholesterol, blood pressure and immune response.

5. Buckwheat: Seed & Grain – Buckwheat is loaded with protein, high in amino acid, stabilizes blood sugar and reduces hypertension.

6. Beans & Lentils – You can reduce cholesterol while beefing up on antioxidants, folic acid and potassium. Try kidney, black, navy, pinto, chickpeas, soybeans, peas and lentils.

7. Hot Peppers – Both bell and chili peppers contain antioxidants, have twice the Vitamin C as citrus fruit and work as great fat burners.

8. Nuts & Seeds – You can’t go wrong with a handful of nuts a day; walnuts, hazelnuts, almonds, macadamia and pistachio nuts contain Omega3 fats, which are great for your heart. Raw and unsalted are the best.

9. Sprouts – Numerous varieties of sprouts are great with any meal. They’re a great source of protein and Vitamin C. Try adding them to any dish and your immune system will get a boost.

10. Yogurt and Kefir – These cultured foods contain healthful bacteria that aid immune function, and the calcium helps burn fat. Try using them as a base for a smoothie.

10 Tips To Help You To Get Happier

Here are 10 simple tips that can help you to get happier starting today!

1. Challenge yourself – Whether your dream is to write a novel or climb a mountain, set goals for yourself that are specific, realistic and attainable. Break your big goals into smaller, manageable action steps – small steps lead to lasting changes and happiness.

2. Make Friends – The happiest people are the ones who have good social relationships.

3. Take a mental vacation – Feeling Stressed? Close your eyes. Mentally place yourself in an environment that gives you peace and pleasure. Visualize your fantasy place and what you would do there.

4. Say no! – That’ the magic word that can change your life, give you back your time, and help you lead a happier life. Protect your free time so you’l have a chance to do what you really want to.

5. Treat yourself – Treating yourself to a massage, facial, manicure, haircut, or pedicure is a wonderful way to take some time for yourself. It’ll improve your physical appearance and your mental outlook at the same time.

6. Cut back on TV – The average person watches more than three hours of television every day. Limit yourself to favorite programs and look for other ways to spend your time instead.

7. Appreciate what you have – Instead of focusing on what you want and don’t have, keep a gratitude journal where you record things that you’re thankful for. Your heath, your friends, your family, the sun on your face in the morning, etc…

8. Pump up the volume – When you’re down in the dumps, put on your favorite tunes, crank the volume and dance. You can’t not feel better.

9. Set your sights – Setting goals that matter to you personally, and striving to achieve them affects your level of happiness and self satisfaction.

10. Workout – Exercise boost mood and alleviates depression, which means you’ll feel better after your workout.

10 Tips To Help You Have More Energy

Here are 10 simple tips that can help you to increase your energy starting today!

1. Drink up – Feeling tired? You may be dehydrated. One of the first signs is fatigue. Drink at least 12 eight-ounce glasses of water every day (that’s 96 oz.). If you exercise vigorously, you’ll need more.

2. Get enough protein – Many people don’t eat enough meat or don’t eat enough plant based protein.  You should consume some protein at every meal to help keep your energy levels high.

3. Space out your meals – That mid-afternoon slump is probably the result of not eating enough earlier in the day. Spread your calories out throughout the day and you’ll feel better.

4. Hit the mattress – More than half (63%) don’t get the recommended eight hours of sleep. Some people may thrive on five to six hours of sleep, but others feel better with eight or even nine hours of sleep.

5. Set a schedule – Try to go to bed and get up at the same time each day. This will help you to set your “body clock, and help you sleep better.

6. Exercise early – Don’t work out too close to bedtime. It may affect your sleep quality because your metabolism is still running high. Some light stretching or yoga are fine before bed, but perform your higher intensity workouts earlier in the day.

7. Take a siesta – A short nap mid-afternoon can refresh and energize you for the rest of the day. A short nap – 15 to 20 minutes  – should do the trick.

8. Go easy on the alcohol – It tends to interfere with sleep. Plus a hangover will affect your energy levels and your mood the next day.

9. Take your training down a notch – Persistent fatigue can be a sign up over training. Take a few days off to let your body recuperate. Note: This will help only if you are really over training (exercising everyday at very high intensity), if your not please, don’t use this Tip as an excuse to stop exercising.

10. See your doctor – Fatigue can be the result of anemia, a thyroid problem, or other medical issues. Schedule a checkup to rule that out.

10 Tips To Help You Get Healthier

Here are 10 simple tips that can help you to improve your health starting today!

1. Go for the best – There’s a lot of food out there: make the commitment to always choose the best from what’s available. Look for the freshest, least-processed, and healthier options.

2. Up your vitamin quotient – Eat at least one great big salad every day. Use vitamin-packed greens like romaine, arugula, tomatoes and carrots.

3. Focus on fruit – Grab different colored fruits and keep them out so you’re more likely to eat it. Or try dried fruit like apples, peaches, pears, bananas or raisins. Chop them up throw in some nuts and you’ve got great trail mix.

4. Oxygenate yourself – Chronic stress is depleting; when you’re under pressure, you tend to take short shallow breaths which deprive your body of the oxygen it needs. Sit still and take 10 deep, slow breaths. Mentally you’ll feel calmer. Physiologically, you’ll bring down both your heart rate and your blood pressure.

5. Exercise regularly – Regular exercise reduces your risk of heart disease, high blood pressure, diabetes and some types of cancer. Think of it as a preventative pill.

6. Check in with your body – Avoid muscle strains by using this body scanning move. When you feel tense, close your eyes and do a mental scan of your body to find the areas where your body is reacting to stress. Move that area to increase blood flow.

7. Take it up a notch – People who exercise the most intensely have the lowest risk of coronary heart disease.

8. Don’t smoke – Come on, you knew this one already. If you do, pick and date to quit. You’ll improve your life expectancy and your breath too. Smoking is the single most unhealthy thing you can do.

9. Take it easy – If you tend to be stressed out most of the time, incorporate relaxation into your day. Five-minute breathing breaks can help you control stress.

10. Get regular checkups – Preventative care will help you to say healthy over the long haul.

10 Tips To Help You Get More Fit

Here are 10 simple tips that can help you to improve your fitness starting today

1. Know yourself – Want to stick to your exercise program? Choose a schedule that works for you. If you’re a morning person, heard for the gym first thing. All of your good intentions could be gone by the end of the day. If your not a morning person, don’t force yourself to the gym at dawn.

2. Have a ball – Exercise balls are one of the best trends for a good reason. They are versatile, can be used at home or the fitness center. They help to improve balance, stability and coordination. Plus they can be fun and relaxing. They are accessible and not threatening.

3. Hit the weights – There’s no substitute for strength training to improve your body’s ability and appearance. You may not see the scale move right away, but as you gain muscle mass and lose fat, you’ll notice that you look slimmer and leaner.

4. Cut yourself some slack – If you get discouraged about your fitness progress, think back to your first week. Give yourself credit for what you’ve accomplished already and for overcoming the biggest obstacle; getting started.

5. Beat the six-month barrier – Half of all people who join an exercise program drop out in the first 6 months. And half of those drop out before they even attempt a single workout. If you break the 6 month barrier, you’re likely to make exercise a lifelong habit.

6. Get it on Disc – Can’t make it to the gym? Have a stash of workout videos at home. You can work out at home any hour that you choose.

7. Do something different – Try an exercise activity that is very different form what you do at work. If your job is demanding and time-pressured, get outside and hike. If your job is task-oriented and full of details, you might like a cardio machine. Which allows you to zone out and concentrate on anything.

8. Split it up – Aim for 60 minutes of exercise a day, and break it up into 20-minute chucks to make it more doable.

9. Engage your brain – Lots of people give up exercise because it involves your body and leaves out the mind. Look for way to get fit that also ask you to learn something. Like belly dancing, ballet, hatha yoga or Tai Chi.

10. Believe in yourself – Numerous studies show that exercisers who believe in their abilities perform at a higher level, and are more likely to stick with a regular routine.

Ten Tips To Help You Lose Weight

Here are 10 proven, practical tips to help you lose weight, have more energy, lead a healthier lifestyle, shape up and feel better.

1. Take The Stairs – Every little bit adds up, avoid the elevator whenever possible, and opt for the stairs instead. If you work on the 30th floor, get off on the 25th and walk the rest of the way.

2. Get Enough Sleep – Sufficient rest may make it easier to shed pounds as well, Researchers theorize that shorting yourself on sleep may make you hungrier, and cause hormone alteration that affect your metabolism and  make you more likely to gain weight.

3. Don’t Buy It – Out of sight, out of mind. When you shop, stay away from empty calorie foods. Instead of buying chips, buy pretzels. Instead of candy, buy seasonal fruit, Stock your house with better food choices.

4. Write It Down – Write down everything that you eat, it will make you more aware of what you’re consuming. And less likely to mindlessly eat.

5. Create New Habits – Do you walk in the door at night and head straight for the refrigerator? Instead, drink a big glass of water and take a shower, anything to create a new, healthier habit.

6. Check Your Appetite – Are you truly hungry or are you depressed, anxious or tired instead? Make sure you’re experiencing physical huger before you eat.

7. Skip The Sports Drinks – Unless you’re an elite athlete, you don’t need sports drinks during and after exercise. Plain water is fine.

9. Don’t Drink Like A Fish – Alcohol calories add up quickly, there are about 150 calories in 6 oz of wine, 12oz. of beer or one shot of alcohol.

10. Make It A Cold One – Drinking ice cold water before a meal suppresses your appetite. It also raises your metabolic rate because your body must warm it after you drink it.

Bonus Tip! Top Ten Summary!

I hope you’ve enjoyed my “31 Tips To A Much Improved You”. You received the last Tip about a week ago and I’m sure you’re applying all the information to your daily routine and you’re feeling awesome. Anyway I wanted to follow up with a review of the most important changes that you can make so that you continue to live a much healthier life. Here are the Top Ten Things you should be doing everyday…enjoy!

1. Drink a gallon of water every day

Staying hydrated is essential if you want to lose weight, or maintain a healthy body weight. It also helps to reduce your hunger, aid in digestion, increase your metabolism, reduce pain and headaches, and reduces the risk of digestive system cancers.

2. Engage in Cardio 3-6 days each week

Cardio increases the risk of heart disease and stroke. Helps to control risk factors such as blood pressure and cholesterol. It also burns calories and increases yourmetabolism; which helps to maintain a healthy body weight.

3. Eat your fruits and veggies

Fruits Provide: Fiber, Antioxidants, Vitamins and Minerals
Vegetable Provide: Fiber, Antioxidants, Vitamins and Minerals

Here’s the thing Fiber, Antioxidant, and Vitamins and Minerals, all fight off diseases, especially many cancers
4. Resistance Training 3-6 Day a week

Resistance Training increases your strength, bone density, and your metabolism. It’s the only way to ramp up your metabolism 24 hours a day. And it helps to make everything you do in life a lot easier.

5. Eat 5-7 small meals each day

Eating 5-7 small meals a day will regulate blood sugar and hormone levels, and increase your metabolism. This will make it super easy to either lose excess body weight, or maintain a healthy body weight.

6. Stretch Every Day

Stretching every day will help to reduce aches and pains. Plus it will make all of your daily activities easier

7. Eat lean sources of Protein

Protein is essential to your health. Focusing on lean proteins will help to ensure you keep your calories under control and maintain a healthy body weight.

8. Do your Core and Ab exercises

Having strong and healthy core and abdominal muscles is the foundation for being fit. A strong core will minimize back pain and optimize your ability to perform physical activities

9. Eat. Oatmeal, Yams, and Brown rice

You’ve got to have Carbs, they are your body’s (and your brain’s fuel of choice). Plus you can’t utilize fat without having carbs in your system. Eating Oats, Yams, and Brown Rice will ensure that the carbs you are eating are healthy and gluten free.

10. Eat your healthy fats, get your omegas.

Eating Fat is essential to your health. To be healthy make sure to eat mono- and polyunsaturated fats (and avoid saturated and trans fats). Also get plenty of Omega-3 andOmega-9. Dietary fat has a ton of health benefits, but the most important might be maintaining healthy cholesterol levels.

 If you’ve found this information to be interesting, helpful, and useful, please share it with your friends.

And remember to visit www.fitnessknowhowhq.com regularly. I’ll be updating the site with new health, fitness and exercise information frequently.
Thanks for trusting me with your health

In Good Health,

John Preston.

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