Make Health And Happiness Part Of Your Daily Life

Like so many women, if you’re living a busy and stressful life, it could be taking a toll on your general health and well-being. It’s important nowadays to take the time to look after yourself and think about each lifestyle choice you make. By making positive changes to your everyday routine; you’ll become happier and healthier, which will help to lead you through a long a fulfilling life. The following are some areas to consider if you feel like life is weighing you down a little, so that you can begin to enjoy health and happiness each day.

Nourishing Yourself

Food is our body’s fuel, so filling yourself up with junk food all the time, will not have a positive effect on your health and how you feel. By no means do you have to give up your favorite treats completely, as a little of what you enjoy can do you good. However, candy, cakes, and fast food should be regarded as treats for special occasions or a reward for a heavy duty workout. By keeping your sugar intake down; you’ll have more energy and won’t have to face any crashes from the glucose leaving your system.

Cooking fresh meals is another smart idea, as it makes it simple to control what you’re eating. If you cook from scratch, then you can monitor the ingredients, including any fats and sugar, which goes into your delicious homemade meals. Cooking can also be therapeutic, as you can focus on the task at hand, and let your daily stresses float away. The more you get creative in your kitchen, the better you’ll get; so check out some recipes and tutorials online for some inspiration, and before you know it, you’ll be feeling beautiful from the inside out!

Seeking Help

It’s always a cathartic experience to talk to somebody else about your worries and problems; however, many people find it difficult and often shy away from opening up, especially when it comes to both their physical issues and mental health. Whether you have worries regarding your intimate area and want to look into the Geneveve procedure, you’re struggling with low mood and need counsel, or you’re impacted by anxiety surrounding an array of things; there’s no better time to get help, than right now.

Try and make time to call, or even email, a friend or family member to tell them what’s happening. By going through everything, you’ll be able to take the weight off your shoulders and are likely to gain some positive advice in the meantime. A simple catch up and chat with somebody can also highlight all the successes and good points in your life right now; this in itself will give you a boost and make you feel better about your situation.

If you’re uncomfortable sharing your thoughts with those that you know, or you feel your problem is too serious or complicated for them to help solve; there are plenty of resources available to you. Take a look online, and you’ll find an array of contact details to access expert help from people who have been professionally trained in dealing with your particular problem. You might just be feeling generally overwhelmed in life, and need some advice on how to ease the pressure and move forward; whatever it is, it’s not worth keeping everything to yourself.


4 Ways To Rebuild Your Health After You've Quit Smoking

So, you’ve quit smoking? Congratulations!

Quitting can be difficult because you’ve got to fight the cravings that come with it, as well as breaking a habit of a lifetime. No matter whether you smoked for a short while, or you’ve finally managed to kick the habit of over 20 years, there can be significant damage made because of this. After you’ve quit smoking, it’s important to rebuild your health, so here are some tips and tricks on what you can do.

Eat a healthier diet

Smoking can quickly deteriorate your health and more often than not, smokers tend to eat a more unhealthy diet because of the changes smoking causes to the tastebuds. Now that you’ve quit smoking, introducing a healthier diet will help your body rejuvenate. Not only that, many people find that when they quit smoking, they put on weight due to needing to keep their hands and mouths busy. Eat a healthier diet for the nutrients and to keep your waistline down!

Get yourself checked out

During the time that you were smoking it’s possible that it caused some sort of damage to your organs. Your heart and lungs are likely to be the main organs that have been affected, so it might be worth asking your GP for a heart and lung scan to check whether you’ve caused any long lasting problems. The sooner you find these problems, the more likely you are to be able to treat them.

Do a deep clean

If you smoked in your house or your car then it might be time to do a deep clean. Particles and chemicals from cigarettes can linger in soft furnishings such as sofas and rugs, and they can also linger in air conditioning filters. Doing a deep clean of your home and car will ensure that you’re not exposing yourself to any dangerous toxins, and also getting rid of any smoke smells which could tempt you back into that nasty habit.

Begin a new exercise regime

Finally, smoking deteriorates the organs and makes them weaker, so when you’ve quit smoking it’s important to put a solid exercise regime in place so that your organs can grow stronger and help prolong your life.

Quitting smoking is a fantastic achievement, so why not boost your quality of life by doing these four things so that you can rebuild your health!


Prevent Health Issues In Your 20s

Growing older is a whirlwind which can take us by surprise when we hit our mid-twenties. We are suddenly a world away from being a teenager and we are closer to becoming parents and grandparents mentally.

One of the things we have to start thinking about more during our twenties is our health. Gone are the days when we could eat 20 bags of Doritos without putting on a pound, and we are no longer invincible. Unless we want to be hooked up to an Oxygen tank or unable to walk in our 50s, we need to act and become healthier today. 

Weigh yourself

Sometimes people say you shouldn’t weigh yourself when trying to stay healthy, but it is a simple fact that if we see a number on the scale, we are more likely to act on it. You should be weighing yourself once or twice a week to check on your progress, and this will provide you with the motivation to make healthier choices in your life. 

Learn how to cook

If you ever want to be healthy and fit, you need to put down the ready meals and start experimenting in the kitchen. When we cook food for ourselves we are able to control what goes into our meals. We are able to ensure that everything we put on our plate is healthy, natural and unprocessed. Start creating simple dishes with a meat of your choice, vegetables and a source of carbohydrates like potato or sweet potato. You can create well balanced meals in no time and be healthier than ever by sticking to a formula of 50% vegetables, 25% protein and 25% carbs on your plate. 

Cut sugar

Sugar is a fuel which our body needs to function, however, when we eat processed or refined sugars they can be harmful to our bodies and make us put on weight. To cut down on the sugar in your diet you can start off by switching the sugar you have in your coffee for a dash of honey. Honey is a natural product and even helps keep your immune from hay fever. Cut out soft drinks, limit alcohol and drop the chocolate cake if you want to stay as healthy as you can. There’s nothing wrong with treating yourself every so often, but just make sure you cut it out for the rest of the time. 

Be active

If you sit at a desk all day working and then come home to sit in front of the TV, it is no surprise that you aren’t shifting the pounds. If you want to keep your body and immune system strong you need to get up and do some exercise every single day. It only needs to be 30 minutes of an activity, but it will make a huge difference to your body.

Eat the rainbow

You may have heard that the more colorful your plate is, the healthier the meal is. This is a fact and you can really benefit from packing your plate full of color. Get your greens from leaves, broccoli, and beans, get your yellow and orange with bell peppers and chili, bring deep red onto the plate with beetroot and add purple in the form of cabbage. Every different colored vegetable has a different nutrient which your body needs, and it is this which will keep you fighting fit throughout your life.


Switching To Better Habits Without Adding Much Stress To Your Schedule

Modern people are busy, and we know it. It seems that all of our time is taken up, especially when raising a family, trying to balance a career and squeezing out some leisure time at the end of the day. That’s why, when working on your beauty and fitness as extra considerations, they can feel like chores as opposed to what they should be, fun hobbies that keep you happy and connected to life. However, you shouldn’t have to constantly worry about how you’re going to fit these considerations into your schedule. Sometimes, smart thinking and careful forethought, maybe even some clever substitution can make you reconnect to the hobbies you want to achieve, without worrying about the time sink.

Healthy Eating & Planning

It takes no extra time to purchase healthy food compared to junk food. Sure, it might take up a little more time cooking, but when cooking it’s not as if you have to surgically keep an observing eye on every little nuance of the meal. You usually just prepare the ingredients, allow it to cook, and check on it once in awhile.

The rewards of doing this far outweigh the negatives, imbuing you with a healthy balanced diet that is sure to help you feel better in your body, and give you heightened energy levels that will make you feel better and more active for longer. Switching up your bad habits can be just as important. Who knows, starting with a better diet might give you the motivation necessary to quit smoking in favor of vapor vanity implements, or even help you adhere to a better gym schedule. Getting the ball rolling, especially with something so fundamental as diet that anchors you, can bring you momentum and energy to all avenues of your life.

Walking To Work

Your commute time largely takes up a significant proportion of your day. If you can, why not forgo the car rides which are dependent upon traffic and instead walk or cycle to work? This can serve as a great workout to get your mind engaged during the morning, and listening to podcasts or music while walking is a great way to learn more about the world and get you thinking before your daily responsibilities. If you live in the inner city, it’s likely that using one of these traversal options will not only make you feel better in yourself but will only take slightly more time. It will also help you distress before work, instead of feeling stressed while operating a vehicle on busy highways.


‘Beauty sleep’ isn’t a phrase that came out of nowhere. It’s important to get at least 8 hours a night and work on your sleep hygiene, such as opening a window at night, sleeping on clean sheets that help you feel fresh and clean, as well as using earplugs if sleeping in noisy environments. Great, restful sleep helps you feel better in yourself and your body and gives you that alertness that’s required to distress and combat difficult cortisol levels which can age you prematurely.



A Foolproof Guide To Developing Healthy Habits

When it comes to healthy habits, you probably know what you should be doing.

It would be difficult not to, in truth. The realities of the health decisions we make are made clear every single day. It’s fair to assume that most people will - at least in abstract - know the following things they should or shouldn’t do regarding their health:

  • Eat a healthy, balanced diet that is low in sugar and refined fats.

  • Eat a good amount of oily fish for optimal health.

  • Be neither over or underweight, instead finding a “just right” zone for yourself.

  • Exercise regularly, at least three times a week though preferably more.

  • Drink plenty of water, ideally around two liters per day.

  • Don’t binge drink alcohol or exceed your weekly recommended intake limit.

  • Don’t smoke cigarettes, period.

The above are pretty much the established things we all know we should do, but… don’t.

Life has a tendency to get in the way. You want to eat a healthy diet with meals at regular intervals, but then you have to work through lunch on a tough office project. You want to work out three times a week, but then you have a clash of social engagements and work-related events and you just don’t have the time. You know you shouldn’t drink excessively, but you’ve had a hard week, what’s an extra glass of wine going to do? And so on and so forth.

It’s fair to say that knowledge is not the problem when it comes to healthy habits. We all know them; they’re all repeated to us often enough. Just because we know something doesn’t mean we can do it; it’s the implementation that’s the problem. We’re busy; we get distracted; we forget just how important these things can be.

So how can you learn healthy habits - and keep them established?


#1 - Repetition

It takes 30 days to make a habit, or so the conventional wisdom goes. That means that to truly establish a good habit, you’re going to have to commit to it, every day, for 30 days.

So let’s take an example, an easy one to begin with: quitting smoking. If you go cold turkey when you quit smoking, the chances of success aren’t good. You’re far better off with nicotine replacement therapy or - most commonly - switching to vaping, which is generally considered to be a far safer alternative to tobacco. If you’re interested in using vaping to quit cigarettes then you can learn more at; for NRT ideas, or contact your doctor.

So on day one, you don’t smoke - and you don’t change that at all for 30 days. Try and see this as a 30 day stretch; ignore the fact that after 30 days, you still won’t smoke. Just focus on those thirty days; run a countdown; do anything you can to keep yourself on track for that period.

By the time the 30 days are up, you won’t even want to return to your bad habit. The new, better habit will have become the normal. It’s a psychological trick on yourself, but it’s incredibly effective if you get yourself to see through those 30 days.

#2 - Start Early

So let’s think about an exercise regime; perhaps you want to do yoga, thanks to the myriad of benefits it has to offer its practitioners.

If you plan to go to a yoga class at the end of the day - when you have already gone through an entire eight hours of work - then you’re not making it easy on yourself. You’re relying on the idea that you will have the time, effort, and inclination after a day that is already long enough. For the first few times you’re meant to do it, your newfound optimism and determination will be enough to get you into the studio - but it’s incredibly unlikely that's a routine you’re going to be able to continue.

So rather than tagging your new yoga routine at the end of the day, start with your new plan. Get up 20 minutes earlier and do yoga in front of the TV, while you wait for coffee to brew and your breakfast to cook. At this point in the day, you’ll be more open and receptive to the idea, because you’ve yet to tire yourself out with the stresses of a normal working day. If you need some advice on getting up earlier, then has got you covered.

This also means you can bask in the fact you’ve ticked off your new routine before most people have got out of bed. Allow yourself a little smugness - you’ve earned it!

#3 - Try Hypnotism

Sometimes, the best thing you can do to establish healthy habits is to make your existing habits distasteful to you. In comparison, the healthier way of doing things naturally becomes preferable.

But how do you make yourself dislike food that’s bad for you? We don’t eat junk food, sugar, and processed meals because we dislike them - we do it because they taste good. They are specifically designed to not only taste good, but make us want to come back for more and more. How can you possibly convince yourself they’re actually terrible, when your entire body is craving them?

Hypnotism might be the answer you’re looking for. Under clinical settings, a hypnotist can attempt to “rewire” the way you think about certain foods. Rather than seeing them as delicious, your brain can be awakened to associating them with ill health and feeling uncomfortable. The success of this depends on how susceptible you are to hypnotism in general, but you won’t know unless you find out.


Establishing healthy habits is difficult, especially if you’re trying to do everything at once. Nevertheless, it is possible to change the way your mind works and establish a reliable pattern that allows you to move forward in healthier, more beneficial ways. Repeat; trick; and even hypnotize yourself into seeing the light - you’ll be better off for it in every possible way.


Amazing Trades To Make For A Healthier Lifestyle

A lot of people struggle with the concept of moving towards a healthy lifestyle. In many of these cases, it’s easy to see why. The end goal seems impossible, and there are far too many things you need to change before getting anywhere near it. However, this is the wrong way to view your journey to a healthier lifestyle.

You need to do things step by step, slowly, over time. Start to make changes to your current lifestyle and swap unhealthy activities with healthier options. It’s these little swaps and trades that will put you on the right path - and all of a sudden, achieving your goals will not seem hard at all.

In today’s guide, I wanted to talk about some of those little changes you can make. Giving things up can be tough - but swapping them for healthier alternatives can help. Read on to find out more - and feel free to leave some of your suggestions in the comments!


Trade ready meals for home cooking

One of the best things you can do for your health is to start cooking meals yourself. Ready meals that you buy from stores are always full of salt, sugars preservatives and are unhealthy as a result. Cooking food yourself means you know exactly how much sugar and salt you are using - or butter and fat, for that matter. It will give you a far greater insight into what you are eating, which is critical to leading a healthier lifestyle.


Switch your large dining plates to smaller ones

If you want to lose weight, you need to consume fewer calories - it’s as simple as that. Portion size is often to blame, and even an enormous plate of healthy food can lead to weight increases. So, lose the big dinner plates. Buy smaller ones instead, and only plate enough food to keep your hunger at bay. A standard portion size of pasta, for example, should be about the size of your clenched fist.


Swap forks for chopsticks

When you are hungry, do you find yourself eating quickly? If so, try slowing things down a little. Chewing food for longer tricks your body into thinking it isn’t hungry anymore. And, swapping your knife and fork for a set of chopsticks is a great way to slow things down even more. The slower you eat, the more chance you will feel full by the time you finish your meal. And that means you won’t feel like having a second helping or could try and skip your pudding.


Swap white bread for rye bread

White bread has a few nutrients, but it is also full of sugar and calories, So much so, in fact, that you are better off not eating it at all. However, if you are a bread lover, replacing your standard white loaf with rye bread is a much better option. There is a lot more fiber in rye bread, meaning you will feel full after eating less. There are fewer calories in rye, too, meaning you could lose a little weight just by making this simple trade.


Trade sodas for juices

Be honest - how many cans of soda are you drinking every day? You shouldn’t need me to tell you that colas, lemonades and soft drinks are packed full of sugar and empty calories. Find yourself a good juicer to start making your own drinks. Which is best? There are plenty of options out there, so take a look around and see what you can find. recently published a review of the Breville 800JEXL, for example. There are hundreds of other options out there, too. One thing to bear in mind with juicing is that you should always include veggies, rather than just using fruits. There is a lot of sugar in fruit juice, so balancing it out with healthier vegetables is going to help you get healthier.


Stop throwing out juice pulp and use it in cooking instead

One more point about juicing: when you juice you remove all the fiber in the pulp. This is an imperative part of your nutrition, and drinking juices alone might not be as healthy as you think. To balance things out, start using the pulp that remains after juicing in your cooking. This way, you will get the full health benefit of all the fruit and vegetables you are using.


Lattes for black coffee

Who loves picking up a latte on your way to work each morning? If that sounds familiar, making a little change is going to help you consume fewer calories. Lattes are packed full of milk, which, as everyone knows, is full to the brim with fat. Even skinny lattes are calorie-rich, so don’t think you can swap your regular latte with one of these. There can be up to 300 calories in a latte. If you are drinking 2-3 a day, you can see how easy it can be to shift some weight by eliminating them from your diet. However, making the switch to a simple Americano or black coffee each day will reduce your calorie intake by a considerable amount.

Swap cereal for eggs

Do you enjoy chowing down on cereal in the morning? Most people do, as it fills them up. However, swapping your cereal for eggs is a lot more beneficial. First of all, it gives you a massive protein boost, which will help you burn off fat during the day. It also fills you up for longer than any carbohydrate will. Other trade-in ideas include cooked ham, smoked salmon or Greek yogurt. Speaking of which…


Go Greek

A lot of people out there eat low-fat yogurt because they feel they will lose weight. However, what low-fat yogurts lack in fat, they make up for in sugar. You are far better off eating Greek yogurt instead. It is full of protein, and mixed with fresh fruit in the morning makes a delicious start to the day. You can use Greek yogurt as a replacement for many other things, too. For example, the sour cream you use in your burritos is packed with fat, so going Greek will save you a lot of calories.


Popcorn for chips

Chips are full of grease and are incredibly unhealthy. And, let’s not beat around the bush - they can be expensive, too. Swap your chips for popcorn, however, and it’s a different story. Pop your own corn and you can stuff your face with three huge bags at the cost of only 100 calories. As long as you avoid the sugar or salted popcorn, it is a much healthier snack than a bag of potato chips.


Trade store bought salad dressings for DIY alternatives

We’ve all been through the process of creating a beautiful, healthy salad, only to wreck the health benefits in a single second. How? Just by slavering salad dressing all over it. Store bought dressings are packed full of sugar. The creamy dressings like ranch or Caesar are also full of fat - 250 calories in each portion. But it is so easy to create your own alternatives. Olive oil, balsamic vinegar, a hint of mustard - it’s all you need to make a tasty - and healthy - salad dressing.

Stuffed crust to thin crust

We all love a treat every now and again, and, once in a while, there is no harm in calling up your local pizza delivery company and placing an order. But, the next time you call, think about going for a thin crust pizza instead. The more bread in your pizza, the more calories there are, and if you enjoy a stuffed crust, it can get even worse. A stuffed crust pizza can contain as much as 3,000 calories - way more than the average daily calorie limit.


Trade cookies for dark chocolate

Cookies and chocolate bars are full of sugar and fat. Everyone knows it, yet we all love them and eat them whenever we get the opportunity! However, swapping them for a couple of squares of high-quality dark chocolate can save you a whole bunch of calories. Look for a brand made from a minimum of 70% cocoa to enjoy the full benefits. It’s a much healthier alternative to cookies or chocolate bars, and it will give you a little perk up in the late afternoons.


Trade your energy drink for a power nap

Are you a fan of energy drinks? While they can give you an enormous boost from the caffeine and sugar, they aren’t healthy at all. So, the next time you are going through your mid-afternoon dip, don’t go to the vending machine. Instead, find a quiet place and take a 10-minute power nap. You will wake up refreshed and full of energy, and will have no calorie penalty to pay at all!


Trade grocery shopping before meals for grocery shopping after meals

Finally, you should never go shopping on an empty stomach. Statistics suggest that you will come home with a more unhealthy - and expensive - shopping bag. So, eat a meal before you go shopping at your local grocery store. Not only will you save on calories, but you will also be better off regarding money.


The Secrets Of Good Health

Lots of us work hard to achieve that natural, healthy glow look. We spend hundreds on makeup and hair products to help create the illusion of vitality and youth. But naturally healthy skin and hair are signs that we have been looking after our bodies well. We know it’s a great look to have, so how can we have it naturally?

Good health doesn’t just offer us good looking skin and hair. Healthy eyes shine brightly, making them more attractive too and good health gives our immune system a boost. This can mean fewer days being ill because nobody looks good with a cold! Another sign of good health is an abundance of energy. We have focus and drive. We can leap out of bed in the morning feeling good about the world.

Good health is easy to achieve in theory, but the discipline and commitment you need to maintain it can be quite a challenge. This time of year makes it particularly tough to do because of all the parties and festive meals. However, everything in moderation is a good motto to have. Don’t deny yourself that glass of wine, just don’t do it every day and enjoy the flavor of the foods you love without filling up on them. 

Fruit bowl.jpg

5demayo is the source of this pic


We all know a good diet is essential to good health. But not many of us know what goes into a good diet. Generally speaking, a variety of fruit and vegetables each day is a good start. You also need protein from lean meat or beans. Calcium is essential for good teeth and bones. Contrary to some beliefs, you need certain fats in your diet. Fats from some fish and nuts are very good for you and we all need a healthy amount of carbohydrates.

Sometimes it’s hard to get everything we need from a regular diet. Vitamins, minerals and other dietary supplements can help. You can find a wide range of options with Tiens products online to help give you an idea of what you might be lacking. We’re all different, and we all have different diets and different needs. You can always speak to a health care professional or nutritionist to give you advice about your specific requirements.

Regular physical activity is essential to good health. It keeps the circulation going and encourages our natural bodily processes. Sitting for long periods can be very detrimental to our health. We just weren’t built for it. Keep your body moving as much as you can. Even a short walk every hour or so can be beneficial and always rehydrate with plenty of water. 

The final key to good health is good quality sleep. You don’t need lots of it, but seven to eight hours every night is beneficial. The body renews itself, and the mind carefully files away all your sensory input and memories efficiently. This aids concentration, memory, and good mental health. It can also help you maintain good emotional health, as good sleep promotes calm and balance.

Cheers to staying healthy and well all year round!!