If you’re trying to lose weight, it may surprise you to learn more about what you do eat than what you don’t. Yes, you must indeed burn more calories than you take in to lose weight. It seems like a simple equation, but many people fail at losing weight because they also lose muscle. Along with the muscle loss comes an increase in your percentage of body fat. In other words, you must gain muscle while losing weight to achieve your desired outcome.

Muscle drives metabolic rate more than any other factor. When you lose muscle, your metabolic rate drops. You struggle to keep off the weight you lost. Building muscle fires up your metabolism and helps you burn fat. The formula is to eat plenty of healthy food with muscle-building protein.

21 foods to lose weight and gain muscle

Add these 21 foods to your menu to support your weight loss and body sculpting goals.

1. Eggs

Eggs are great for a high-protein diet. They contain lots of leucine, an amino acid important for gaining muscle. They also contain healthy fats and B vitamins that are important for energy production.

Studies show that an egg’s protein is of better quality than a beefsteak. One egg gives you 6 to 8 grams of protein. For many years, doctors warned against eating eggs. They said they were unhealthy because of high cholesterol levels. But in reality, consuming eggs has a small effect on your LDL-cholesterol or CVD risk. The benefits of eating eggs far outweigh the risks. Eggs are considered a complete protein containing leucine, an amino acid important for gaining muscle, healthy fats, and B vitamins important for energy production.

2. Chicken Breast

Chicken is an important food to help gain muscle. A three-ounce serving contains A whopping 26 grams of high-quality protein.

Poultry is lower in fat than red meat, with fewer calories and less saturated fats and cholesterol. Chicken breasts are the number one choice of many athletes looking to gain muscle without weight gain. It’s economical and versatile in recipes, whether you grill, roast, or boil it. Chicken breasts should be at the top of your list for the healthiest foods to lose weight and gain muscle.

3. Salmon

Salmon is so good for you. It’s packed with super health benefits.

• Omega-3 fatty acids: Your body doesn’t make fatty acids, so you need to get them from your diet. Adults should eat 250-500 mg of combined EPA and DHA every day. Eating a 3.5-ounce piece of salmon supplies you 2.3 to 2.6 grams of fatty acids. Fatty acids decrease your risk of cancer, lowers your blood pressure, and lowers inflammation.
• Reduces your risk of heart disease:: Eating salmon helps you lower your triglycerides. Triglycerides are leftover calories that get stored in fat cells for later use. You need some triglycerides, but too many in your blood increase your chance of heart disease.
• Helps you lose weight: Salmon is low in fat, helping you maintain your weight and lose belly fat.
• Good source of protein: Eating a 3.5 ounce of salmon contains 22 to 25 grams of lean, healthy protein.
• Protects your brain health: Eating salmon can help reduce depression and lower anxiety.

Besides this, salmon is a good source of B vitamins, selenium, and potassium.

4. Tuna

Like salmon, tuna is high in muscle-building protein and high in fatty acids. A three-ounce serving of tuna gives you 20 grams of protein. Tuna is also vitamins B3 and B12,  vitamin D, and minerals. Because tuna is high in protein but low in calories and fat, it’s popular diet food for fitness fans and bodybuilders. Whether you eat it fresh or from a can, tuna is a healthy choice if you’re trying to build muscle and lose weight.

5. Greek Yogurt

Dairy is a good source of high-quality protein. The best choice in dairy food, however, is Greek yogurt. It contains twice the amount as regular yogurt and has a mixture of slow-digesting casein protein and fast-digesting whey protein thought to increase lean mass.

Besides protein, yogurt provides the following nutrition:

• Calcium
• B vitamins
• Zinc
• Vitamin D
• Probiotics
• Potassium

Most of the protein in Greek yogurt is casein, a slow-digesting type of protein. Slow- digested protein repairs your damaged muscles and tissue. It prevents muscle breakdown or muscle catabolism while you sleep, which enhances your muscle development.

 6. Lean Protein

Research shows that lean red meat may increase lean mass dramatically along with weight training. It’s packed with plenty of protein, minerals, creatine, and B vitamins for energy.

Beef is considered lean and is viewed as lean if it has less than 4.5 grams of saturated fats and 10 grams of overall fat. The leanest cuts of beef include the following:

• Top sirloin steak
• Tenderloin
• T-Bone
• Trip-Tip
• Flat-half brisket
• Bottom round roast
• Eye of the round roast or steak

Be sure to prepare your lean beef healthily. Here are a few healthy prep tips.

• Cut off extra fat: Trim the fat off your meat before you cook it.
• Drain the meat’s drippings after cooking it: The drippings contain any inside fat you couldn’t see before cooking.
• Allow the meat to cool, then put it into the fridge: Chilling the beef will reveal hardened fat on top of the beef juice. Skim off the hardened fat and use the beef juice for gravy, soup, or stews.

7. Soybeans

Soybeans are popular in vegetarian and vegan diets because a half cup contains 14 grams of protein. The fat in soybeans is unsaturated, and they have a good supply of vitamins and minerals.

Edamame is young green soybeans harvested early to give them a softer texture than the mature beans. Adult soybeans are brown and hard when mature. They’re used in milk and tofu production. Other health benefits of soybeans include these:

• No cholesterol
• High fiber
• Good source of antioxidants
• Good source of omega3 fatty acids
• Dairy-free
• Great source phytoestrogen

8. Shrimp

If you’re looking for a low-calorie, low-fat protein, look no further than shrimp. Three ounces of shrimp provide 18 grams with only 90 calories. Shrimp is high in omega-3 fatty acids that reduce inflammation, lower your cholesterol, and your risk of cancer. Steam, boil, or poach your shrimp, but never eat it raw. Raw shrimp carries bacteria, parasites, and viruses. Cooking the shrimp kills off these dangerous contaminants, so they’re safe for you to eat.

9. Cottage Cheese

Cottage cheese may get a bad rap, but it’s a healthy protein source called leucine, a muscle-building protein found in many dairy products. One cup of cottage cheese gives you 28 grams of protein. The calcium found in cottage cheese is good for building bones and muscles. One downside to eating cottage cheese is that, like many kinds of cheese, it’s high in sodium. So, if you’re eating a lot of it, it may not be healthy, especially if you have high blood pressure.

10. Turkey Breast

This lean poultry is a great source of protein, niacin, and B vitamins. Slightly leaner than chicken, turkey has L-tryptophan, a fatty acid. L-tryptophan is an amino acid that some people swear makes them sleepy. But studies show that it’s not true. Turkey contains less L-tryptophan than chicken. This fatty acid helps produce serotonin, a chemical that helps you feel happier and more relaxed. Low fat and great for muscle building, turkey is only slightly higher than chicken in cholesterol levels and within the recommended amount of cholesterol level for a healthy heart.

11. Beans

Beans have grown in popularity as a healthy source of plant-based protein. There is a wide variety of protein-rich beans, all of which help you keep your weight down and build muscle. Beans health benefits include the following:

• High in antioxidants
• Reduce your risk of cancer
• Good source of fiber
• Helps control your glucose metabolism
• Controls your appetite
• Gives you good heart health
• Good source of folate
• Source of iron, thiamine, copper, and manganese

All beans are good sources of protein, but here’s a list of the best sources.

• Chickpeas
• Lentils
• Peas
• Kidney beans
• Black beans
• Soybeans
• Pinto beans
• Navy beans

12. Scallops

Like shrimp, scallops have lots of protein and without a lot of fat. They are excellent for adding protein to your diet while keeping the calorie count low. Three ounces of scallops give you around 20 grams of protein with only a hundred calories. Scallops are super easy to prepare. Steam, broil, or sear scallops in a hot skillet with a bit of avocado oil. Scallops are good post-workout food to relieve your tired, sore muscles. They contain magnesium, which prevents muscle cramps and helps repair your muscle tissue.

 13. Lean Jerky

If you’re looking for a high-quality protein snack for your on-the-go lifestyle, it’s hard to beat lean jerky. Since most of the fat is removed from jerky during processing, almost all calories in lean jerky are derived from protein. It’s high in phosphorus, folate, iron, and B12 vitamins. Jerky is also high in sodium, which isn’t a bad thing for athletes who sweat a lot during workouts. Here are some fun ways to add lean jerky to your diet.

• Crumble on salads as a bacon alternative
• Crumble jerky and add it to your pasta salads
• Add jerky to tomato sauce for extra meaty flavor.
• Cut up jerky and add to beans casserole

14. Chickpeas

A good source of protein and carbs for energy, chickpeas, or garbanzo beans are perfect for losing weight and gaining muscle. One cup of canned chickpeas has 12 grams of protein and 50 grams of carbs. Dump one can of chickpeas into your food processor with salt, pepper, a little olive oil, and garlic powder for a yummy hummus dip. Dip veggies, pita bread, or crackers in the hummus for a healthy protein-rich snack in the afternoon.

 15. Peanuts

Peanuts are high in protein, fiber, and healthy fat. Although they’re high in calories, they’re packed with nutrients, including

• Potassium
• Phosphorous
• Magnesium
• B vitamins

Low in cholesterol, peanuts are a great plant-based protein if you’re eating vegan or vegetarian. Eating peanuts helps you control your weight because you don’t feel as hungry. They also help you manage your blood sugar and give you good heart health.

 16. Tofu

Produced from soy milk, tofu is a popular meat substitute for vegans and vegetarians. Not only is it a good source of protein, but tofu also has calcium, important for proper muscle function and bone health. Many people don’t like tofu but are prepared correctly. It’s delicious. Add tofu to your salads, bean casseroles, or in a stir-fried veggie dish.

 17. Pork Tenderloin

Pork tenderloin is a lean cut of meat with not a lot of fat. A three-ounce serving gives you 18 grams of protein with only two grams of fat. Researchers say it is similar to beef and chicken when it comes to high-quality protein. High in B vitamins, niacin, riboflavin, potassium, and zinc, limit your portion size of this meat to keep your calories down.

 18. Milk

Milk has the reputation of being one of nature’s perfect foods. Like other dairy products, milk provides those fast and slow-digesting proteins so good for muscle growth. It’s a great post-workout drink to build muscles and promote healthy bones.

 19. Almonds

This tree nut is considered a superfood. Almonds contain protein, vitamins, minerals, and fiber. A half-cup of plain almonds has 16 grams of protein. Other benefits of almonds include

• High in vitamin E
• Low in cholesterol
• A good source of antioxidants
• Lowers your risk of cancer
• Reduces blood pressure
• Promotes good heart health
• Helps lower your appetite

 20. Quinoa

Rich in protein and low in carbohydrates, quinoa is a healthy rice alternative. One cup of cooked quinoa provides eight grams of protein. It has twice the protein of white rice. It’s overall healthier than rice because it’s higher in fiber and protein.

 21. Brown Rice

Brown rice is packed with protein. This whole grain is rich in fiber, which helps reduce belly fat and control your weight. It has fewer carbohydrates than white rice, plus it’s gluten-free. Eating brown rice before exercise is a good source of healthy carbs for energy and muscle health. Eat brown rice to help manage your blood sugar and improve your heart health.

Eating foods high in protein is a great way to reduce your appetite and lose weight. Protein also builds and repairs your muscle tissues. Why not add some of these healthy protein foods options to your diet today?

Teenagers are notoriously tough to serve at restaurants—they’re loud and rowdy, and are typically bad tippers. A group of teens’ apology letter is trending this week after they lived up to their stereotypes, leaving a waiter a $3.28 tip on a dinner for four.

The waiter shared the story, which thankfully has a happy ending, with Live Play Eat. A group of young teens came into his restaurant before their homecoming celebration, the website says, and the waiter wanted to make sure they had a good time, remembering how important his own high school dances were. He was surprised to see that they had left him such a small tip at the end of the night, but he chalked it up to the ungratefulness of teens.

A week and a half later, he was in for a pleasant surprise when the kids delivered a heartfelt apology explaining what happened, and thanking him for “not treating us like babies.” They even added in a full 18 percent tip, plus a little extra for “simply being amazing.” You can read the rest of the letter in full below.

One of the simplest, yet most powerful, forms of exercise is walking. Along with helping you lose weight, walking can also help you become healthier and tone your muscles.

However, not many people know that walking, on its own or in conjunction with another form of exercise, can help you shed a pound or more every week and up to 20 pounds in just five months.

Along with helping you lose weight, walking can also help you become healthier and tone your muscles. However, in order to lose weight this way when walking, you must understand some crucial walking principles.

First of all, two factors determine the number of calories burnt during walking, the walking place, and your body weight. For example, if you walk with an average speed of 4 miles per hour, you can burn 400 calories in 1 h. 3 miles more will help you lose additional 300 calories.

If you make a daily plan and use a pedometer to help you while walking, you can obtain remarkable results.

The pedometer or wristband serves to monitor the daily exercises and it will increase the chances to achieve the effects you desire. Wear it near the hips, and it is not heavy but it will count the steps you have made during the day.

In this way, you will know exactly how many more steps you need to do in order to lose weight.

Therefore, if you make 7,000 steps daily and you still do not lose weight, you can mathematically solve the issue and find out how to add the mileage as per a number of calories you should burn.

Most people should make 2.000 steps in a mile to burn calories, usually, 100 are burnt in a mile. The pedometer will count your steps and you will determine how many calories are burnt and how much more are needed.

This is explained below:

• 1 Mile = 2.000 steps and 100 calories burned
• 1 Pound – 3.500 calories
• Losing 1 Pound of weight a week = 500 calories a day
• 10.000 steps daily will help you 1 pound in a week

Yet, you can start slowly and then increase the number of steps. The following tips will help you reach the needed 2,000:

• • Do not use a taxi or a bus, but walk
  • You can walk with your children to school
  • Park the car far away from the place you are heading
  • You can walk to your home or work, or get off the bus on the halfway
  • Use the stair instead of the elevator
  • Some pedometers tell the number of pounds lost and a number of burnt calories which can additionally stimulate you.  If possible, purchase a good-quality pedometer which will record all steps and all calories burnt, in order to control your achievements, and boost the process of weight loss.

The following tips will help you make the routine more interesting and exciting:

• You should listen to your favorite music which will motivate you to keep walking
• You should change the routine and walk in different parks, areas, and neighborhoods
• Invite a friend to join you while walking once or twice a week, in order to avoid it becoming a boring daily task
• You should constantly change the track and enjoy new sites while walking. This will make walks an interesting journey in nature
• When it is cold outside, you can purchase a treadmill and watch a movie or your favorite TV series while walking

Even though we all know how to walk, certain tips on the style will boost the effects of the exercise.

Therefore, with the chin up, concentrate your eyes 100 feet forward, tighten the abdomen in the same direction with the spine and squeeze the glutes. In this way, the effects will be dramatically improved.

When it comes to how much is enough, you can initially consult your doctor, who can tell if your body is healthy for this exercise, and will advise you on how much is needed, but not more than enough.

First, walk three times a week for 15-20 minutes, and then gradually raise the routine. The optimal condition is to be able to walk 30-60 minutes every day of the week. In this way, you will use walking to achieve amazing effects in a completely natural way, and without any strict diets.

Wondering if your third eye is already open? This ancient concept, rooted in Dharmic traditions, serves as a gateway to higher consciousness and spiritual insight.

An open third eye empowers you as a ‘seer,’ capable of perceiving beyond the material world. When this happens, you’ll often begin to see the world in a new light, understanding deeper truths and connections.

Read on to discover the 11 unmistakable signs that your third eye is open and you’re on your unique spiritual journey.

11 Signs That Your Third Eye Is Open

Sign #1: A feeling of slight pressure in the middle of your forehead

The first sign that your Third Eye is open (or opening) is a feeling of slight pressure in the center of the forehead. This is where the Ajna Chakra is.

The feeling is like a light touch. At first, the strong pressure may feel like someone is touching you. But don’t worry. You’re not making it up or losing your mind. Your Third Eye is just opening.

Sign #2: Frequent headaches

As the Third Eye is opening, you may experience headaches quite often. To better understand this phenomenon and how to manage it, consider the following:

• Frequency and Intensity: At first, headaches might happen from time to time and can be rather mild, but gradually they will increase in both frequency and intensity.
• Role of Kundalini Energy: This is because your Kundalini energy is trying to activate the final stages of opening up your Third Eye. Kundalini Energy is our Spirit Energy – that part of us which is reincarnating from one life to another and is usually located at the base of your spine.
• Chakra Activation: During this time, your kundalini energy is rising and building up near your pineal gland and Third Eye Chakra, activating your chakras one by one.
• Spiritual Awakening: Therefore, when your Third Eye is open it means you are on your way to being fully awakened, and your Kundalini Energy will take its place in your Third Eye Chakra.
• Managing the Pain: A third eye headache is usually nothing to worry about, and it can be soothed through meditation and by using any energetic healing method such as Reiki.

Quick note: If headaches are persistent or you are worried then you should see your health care professional.

Sign #3: Increased intuition

When your Third Eye is open, your intuitive abilities will reach a whole new level.

By tapping into your third eye abilities, you enhance your intuitive senses and deepen your connection to the world around you.

You will seem to know what people around you are going to say, how they feel, who is going to call you next, or what is going to happen.

Your Intuition will guide you toward taking the right actions and meeting the right people, which will help you evolve on your spiritual path.

Sign #4: You are acquiring telepathic abilities

Suddenly you will realize that you know what another person is thinking.

You’ll also sense when someone is thinking about you, and usually, events will unfold in such a way that you will also have proof that you were right.

You may sense that your friend is thinking about you (usually when this happens, you’ll see their image in your mind), and a few hours later, they will call you saying, “I have been thinking about you the whole day!”.

Also, other people may sense that you are thinking about them and feel the urge to contact you.

When you know how you can even give them “a telepathic shout”.

At first, these telepathic abilities may scare you a bit, but you will get used to them and start to use them to your advantage.

Sign #5: You become clairvoyant

Before an important event takes place, whether it is positive or negative, you are going to sense its imminence or even have flashes with images depicting that certain event.

In that way, you may be warned to avoid going to certain places where something catastrophic will happen, or you can be drawn to attend certain events that will have a positive impact on you.

It is very important that you take these visions seriously because they are meant to keep you and your actions within the Divine Plan.

When you don’t trust what is being shown to you, you may lose your gift.

Sign #6: Frequent lucid and vivid dreams

Your dreams will become more clear than ever, and they will contain messages from your Angels and Spirit Guides.

These dreams can be about certain events from the past that need to be resolved, emotional pains that need to be healed for you to move forward, or messages about what the future holds in store for you.

Either way, it is best to take action after each dream.

When an unresolved problem arises, I recommend you try to meditate upon it, see how it makes you feel, who you need to forgive, or what conversations you need to have to resolve it.

When your dream is about people you are going to meet or about events that are going to happen, try to facilitate those events by going to the indicated places or looking for the indicated person.

Sign #7: You become more conscious of what you are eating

Food is energy with a certain vibration and information attached to it.

When your Third Eye is open, your body will go through rebalancing and readjusting its’ vibration which can cause you to become more sensitive to the vibration of food. This can result in sudden changes in the way you are eating.

For example:

• Sensitivity to Meat: You may struggle with eating meat, as you might feel the fear and pain that the animal felt before being killed.
• Preference for Natural Foods: Another change that can occur is that you might feel the need to eat more natural, non-processed food.
• Source of Food: You can resort to growing your own vegetables or buying them from a farmer rather than from a supermarket.

This will be your body’s way of filtering out foods that cause damage to your body on a physical and energetic level, while forcing you to choose foods that nourish you and raise your vibration.

Sign #8: You start noticing all the synchronicities in your life

Even though synchronicities have always been a part of our lives, they might be hard to spot for a person who is not spiritually awakened.

With an open third eye, you have an increased awareness of your surroundings, allowing you to recognize these synchronicities more clearly.

Often, they are just interpreted as mere coincidences.

When your third eye is open, you will understand there is no such thing as coincidences because the Universe always has a plan that will unfold in a certain way.

You start understanding that certain people appear in your life or events happen at the right time to guide you on your spiritual path.

Once you have commenced your spiritual journey, you will know these synchronicities and understand their meaning.

Synchronicities are meant to give you a deeper understanding of life and show that everything happens by the divine plan and for your greater good.

Sign #9: Increased light and sound sensitivity

Once your Third Eye has started to open, you become more sensitive to lights and sounds.

You might avoid places with loud music or bright lights because you might have difficulty tolerating them.

Moreover, with this heightened sensitivity, you may also begin to hear things that others might not, tapping into frequencies or vibrations previously inaudible.

Also, some colors could appear brighter than before, or you will be able to see a broader range of colors.

This increased light and sound sensitivity is because your consciousness is expanding, and you can see more both in the physical and spiritual realms.

Sign #10: Seeing lights, geometric shapes, and patterns when your eyes are closed

When you open your third eye, you may wonder what do you see.

If you close your eyes and look upwards, you are most likely to see powerful lights and all sorts of geometric shapes and intricate patterns.

The most common colors people see are blue, indigo, and white.

These lights and images will change constantly, and new, fascinating patterns will appear, usually preventing you from falling asleep easily.

You might get distracted watching them, or they might impair your ability to fall asleep because the human brain needs darkness to disconnect from the state of wakefulness.

Sign #11: Seeking a higher life purpose

Something you might start seeing with your third eye is your higher purpose in life.

With the synchronicities, intuition, telepathic, and clairvoyant abilities you’ll experience, you also begin to feel the need for a more meaningful life.

You will suddenly feel the urge to create a life in which you are connected to your highest purpose.

All souls are incarnated on earth with a divine mission, and the older the soul, the higher the calling.

Only true old souls will experience the opening of their Third Eye in their present life.

Because your Third Eye is opening (or already open), you shouldn’t ignore your true calling and your divine mission anymore. Your whole being will prompt you to start making changes.

You will try to establish more meaningful relationships and will feel the urge to devote your time to what really matters to you.

For example, if you had always felt that your real calling is to be a writer, now you will feel the urge to take action in that direction.

You will be drawn to activities and jobs through which you can have a positive impact on society and make a real change, whether that implies changing your career or devoting your spare time to helping those less fortunate.

Stress can be a very dangerous thing, especially because it’s usually masked under some pretty vague symptoms, making it nearly impossible to detect. However, you don’t do something to unwind and relax it can become the root cause of a number of conditions.

When we’re in pain we tend to ignore it until it becomes unbearable, which is completely wrong. Every pain in our body needs to be addressed, especially because it can indicate a more serious issue. Stress can cause your body to start breaking down, leading to stomach issues, diarrhea, ulcers, tense muscles, chest pains and palpitations. Your entire body will start aching, your arthritis will kick in and the headaches will become more intense. Never ignore these pains, address the issue and accept the fact that you’re pushing yourself too hard. Managing your stress begins with accepting and become aware that things must change.

YOU AREN’T SLEEPING WELL.

If your sleep patterns have recently changed, be it too much sleeping due to exhaustion or insomnia, you need to change something. You’re probably overstressed and your body finds the best way it can to cope with the stress. Meditation, exercise and a healthier diet can help you with the sleep problems, but the root cause should be discovered and dealt with properly. Do you worry a lot before you go to bed? Are you having nightmares? Whatever happens throughout the day can linger on in your subconscious and cause you sleep problems. Stress can interfere with your inner peace. Even though your sleep habits can change as you age, when you’re overstressed your sleep is the first thing that gets affected.

YOU HAVE WEIGHT FLUCTUATIONS.

Any unexplained weight fluctuations can be a result of stress. It can slow down your metabolism and you’ll start gaining weight. If you suddenly lose your appetite and the pound start shedding away it can also be a result of stress, every person reacts differently to stress. Whatever the case, you should address the issue and fix the problem.

YOU CAN’T STOP THINKING ABOUT WORK OR PROBLEMS.

If you constantly think about work, finances, and other challenges without being able to unwind and relax, stress has a hold of your life. Mark Twain said, “Worrying is like paying a debt you don’t owe.” You cannot find a solution until you detach from the problem. Worrying can only escalate to cause psychological and physical problems. If you are constantly checking your phone, emails, and other forms of communication from work, it is time to really face what’s important in your life.

YOU CAN’T SIT STILL.

The inability to sit still is a sure sign of being overstressed. Anxiety and stress can make you uncomfortable with your own thoughts and your mind can be your worst enemy. If you can’t go for a walk, sit in contemplation, do gentle stretching exercises or just be with your own thoughts, there is a chance you are overly stressed. Find a way to manage your anxiety and fears and face what’s really troubling you. Avoiding the problem can only make it worse and soon you’ll be facing a much bigger one.

YOU HAVE LITTLE PATIENCE WITH OTHERS.

Stress can make you impatient and intolerant, making you snappy and irritated pretty quickly, even towards the ones closest to you. However, it’s not their fault that you’ve taken on too much and they should become your exhaust. If you snap on the smallest things and get angry for no reason you’re probably dealing with too much stress and you should find a way to slow down and relax.

YOU HAVE MAJOR MOOD SWINGS.

If you experience major mood swings, feeling happy one moment and crying the next, stress could be affecting your hormone levels. Bottling up and carrying the weight of the world on your shoulders doesn’t help you need to open up and talk to other people. Discover what’s really causing this because stress can enhance anxiety disorders, obsessive compulsive disorders and addictions (from alcohol, drugs, sexual or food) and other mental health issues.

YOU HAVE HAIR LOSS.

Carolyn Jacob, MD, founder and medical director of Chicago Cosmetic Surgery and Dermatology, says that “Typically, people shed about 100 hairs a day. Most people don’t even notice. Sometimes, a significant stress of sort may spark a change in your body’s routine physiological functions, and cause a disproportionate number of hairs to go into the resting phase at the same time. Then three to four months later, sometimes longer, all those resting hairs are shed. The effect can be alarming. The types of events that disrupt the normal hair cycle can be caused by the substantial physiological stresses on your body.”  If you start experiencing alarming hair loss you need to reevaluate your stress levels and find out what’s causing it.

YOU HAVE A LOSS OF LIBIDO.

Stress can affect your libido, and this is the last thing people think about. Whenever stress levels increase, the stress hormone secretions responsible for sexual response get affected. Stress causes exhaustion and the inability to experience any kind of intimacy. If you notice that your libido has weakened you should try stress management and some relaxation technique. Your relationship shouldn’t suffer the consequences, so open up and discuss your problems; it will make things easier for everyone.

Heart disease claims the lives of about 1 million Americans every year, making it the leading cause of death for both men and women. The most common form of heart disease is coronary artery disease (CAD), which can lead to a heart attack.

This year alone, 920,000 Americans will have a heart attack, and close to half of them will occur suddenly without any prior warning signs.1

A heart attack occurs when blood flow to a part of your heart becomes blocked. This is often the result of plaque build-up inside your arteries (atherosclerosis), which may rupture and form a blood clot that blocks blood flow.

If the blockage isn’t cleared quickly, a portion of your heart muscle will begin to die and be replaced with scar tissue, which can cause severe problems in the future.

For instance, a previous heart attack (especially if a large area of your heart was damaged) is a risk factor for sudden cardiac arrest,2 which is caused by abnormal heart rhythms and can be fatal.

5 Lifestyle Changes Could Prevent 80 Percent of Heart Attacks

It’s remarkable that heart attacks are so common and cause so much pain (emotional and physical) and disability when they are nearly always preventable. You’re probably already aware that your lifestyle plays a role in your risk of heart disease (and heart attacks), but perhaps you’ve not yet taken it to heart…

If you need some motivation, consider a new study conducted at the Karolinska Institute. It found that engaging in five healthy lifestyle habits could prevent nearly 80 percent of first-time heart attacks in men. Even the researchers were surprised at how powerful a healthy lifestyle could be, noting:³

“It is not surprising that healthy lifestyle choices would lead to a reduction in heart attacks… What is surprising is how drastically the risk dropped due to these factors.”

Still, this isn’t the first time such a drastic risk reduction has been uncovered. The 2004 INTERHEART study, which looked at heart disease risk factors in over 50 countries around the world, found that 90 percent of heart disease cases are completely preventable by modifying diet and lifestyle factors.⁴

Unfortunately, most people are not using lifestyle habits to their advantage. The featured study involved men aged 45 to 79… and only 1 percent of them engaged in all five of the “low-risk” behaviors that could prevent a heart attack. So what are the five healthy lifestyle habits?

1. A healthy diet
2. Being physically active (walking/bicycling ≥40 min/day and exercising ≥1 h/week)
3. Healthy waist circumference (waist circumference <95 cm or 37.4 inches)
4. Moderate alcohol consumption (10 to 30 g/day)
5. No smoking

What Is a Healthy Diet for Your Heart?

Most of the heart-healthy lifestyle habits are self-explanatory, but the term “healthy diet” is ambiguous… and when it comes to heart health, it is probably not what you think. Contrary to popular belief, refined carbs, sugar, and processed foods are the real enemy—not the saturated fats found in foods such as butter, lard, or eggs.

Part of the confusion on fats revolves around its impact on LDL cholesterol, often referred to as “bad” cholesterol. According to the conventional view, high LDL is correlated with heart disease, and saturated fat does tend to raise LDL. However, we now understand that there are TWO kinds of LDL cholesterol particles:

• Small, dense LDL cholesterol
• Large, “fluffy” LDL cholesterol

The latter is not “bad” at all. Research has confirmed that large LDL particles do not contribute to heart disease. The small, dense LDL particles, however, do contribute to the build-up of plaque in your arteries, and trans fat increases small, dense LDL. Saturated fat, on the other hand, increases large, fluffy—and benign—LDL.

More importantly, research has also shown that small, dense LDL particles are increased by eatingrefined sugar and carbohydrates, such as bread, bagels, and soda. Together, trans fats and refined carbs do far more harm than saturated fat ever possibly could.

Unfortunately, when the cholesterol hypothesis took hold, the food industry switched over to low-fat foods, replacing healthy saturated fats like butter and lard with harmful trans fats (vegetables oils, margarine, etc.), and lots of refined sugar and processed

Have you heard about the amazing effects of combining warm water and honey on your overall health? Perhaps all you know are the advantages of having a warm glass of water in the morning or the benefits of honey for your skin. Continue reading to learn about the benefits of honey and warm water. This is not an old wives’ tale, I assure you.

How To Make Honey Water Recipe:

Ingredients:

• One cup of lukewarm water.
• One tablespoon of honey.

If possible use Manuka Honey and here is why.

Directions:

1. Add one table spoon of organic raw honey in a cup of warm (not hot) water and mix well.
2. In this simple recipe, you can also add some freshly-squeezed lemon juice and some freshly-ground cinnamon powder to enhance the taste.
3. This honey-water drink should be taken on an empty stomach in the morning for best results.

Water is essential for metabolic processes in the body to take place, so it is very important to get the right amount of this fluid in order to be healthy. And water is simply indispensable for proper hydration of the skin as well.

However, it is mixing honey with water, which this recipe suggests, that increases its potency multiple times. Prepare this ‘divine nectar’ for yourself, and count on it to keep your body hydrated and supple all day long.

1. Watch Your Weight Melt Away

Yes, drinking water and honey can help you lose weight. Get the plaguing thoughts about the sugar aspect of honey out of your head, as that is one of its benefits. I know, I know, it sounds crazy and too good to be true, but it isn’t. The sugar in honey is a natural sugar (or read: good for you), which provides a healthy source of calories. Not only that, it can help to ward off any sugary sweet beverage cravings you may have. Soda pop is full of empty calories, and though everyone knows this they still reach for the bubbly refreshment. By cutting back on the amount of pop you drink, your calorie intake drops and with that so do the pounds. It may not be an overnight success story, but it is better for you all around in the long run.

2. Stay Regular

OK, I know talking about being ‘regular’ can sometimes be taboo, but if Jamie Lee Curtis can do it, so can I. Drinking a warm glass of water with honey first thing in the morning helps to improve your digestive system. The antiseptic benefits of honey help relieve the acidity in your stomach while increasing the production of intestinal mucus. It also helps to hydrate the colon and infuse water into your, excuse me for this, stool. All of this combines you passing much more easily and regularly. Which brings us back to watching your weight melt away, because… well, I think you can figure the rest of this one out without my help.

3. Gives Your Immune System A Helping Hand

Have I stressed just how good honey is for you yet? Honey has amazing bacteria-killing properties. If you go for raw, organic honey (you should) it is full of enzymes (hello again digestion), vitamins and minerals that lead the front line against protecting against bacteria. One study presented at the Society for General Microbiology’s Spring Conference in Harrogate, UK found that Manuka honey may even help reverse bacterial resistance to antibiotics. Honey is also an antioxidant, which helps fight those bad free radicals that reek havoc in our body and on our skin.

4. Reduce Your Allergies

And no, I’m not suggesting to take a Claritin or something like that with the glass of honey water. By using raw, local honey you help to acclimate your body to the pollens of your area. In turn, this helps to reduce your susceptibility to environmental allergies. If you really think about what bees do in the grand scheme of things, this makes perfect sense. Now I know the warm water isn’t necessarily crucial to helping with allergies, but being hydrated is never a bad thing.

5. Hello Energy, My Old Friend

Move over coffee  – honey and warm water are the new dream team for boosting energy.  The benefit to your energy levels by staying hydrated has all but been shouted from a rooftop. Think of your body as a houseplant. You know how droopy and sad it gets when you’ve forgotten to water it? Your body essentially does the same thing. Studies have shown that even mild dehydration can leave you feeling lethargic, drowsy and sluggish. So let’s add honey into this equation. Now you have a natural source of simple sugars and carbohydrates (energy-givers) to an all ready proven energy booster. The total? A refreshed outlook on life and energy that you didn’t know could come without a cup of coffee. Now, I’m not telling you to cut coffee out – I know I couldn’t function with out it – but next time you feel an afternoon crash, try reaching for some honey and warm water first and see if that does the trick.

6. Honey reduces cough and throat irritation

It helps with coughs, particularly buckwheat honey. In a study of 110 children, a single dose of buckwheat honey was just as effective as a single dose of the drug dextromethorphan in relieving nocturnal cough and allowing of proper sleep.

Therefore, seasonal allergies, cold, and different strains of flu with symptoms like coughing, sore throat and bouts of fever, can be effectively warded off by consuming honey and water on a daily basis.

7. Detox, Detox, Detox!

Honey and warm water helps to flush out the toxins from your body. By helping you to get regular, it helps you to regularly rid your body of toxins that can build up and cause disease. Adding lemon to the mix increases the benefits, as lemons help to increase urination, dispelling toxins more frequently and keeping your urinary tract healthy. Lemon contains citric acid, which helps to maximize enzyme function and in turn stimulate the liver and help with detoxification.

8. Gassy? It Helps With That.

Feeling a little uncomfortable and gassy? Drinking a glass of warm water and honey will help! Honey helps to neutralize gas.

9. Increase Your Health

Not only will drinking warm water and honey increase your hydration (plus everything else I’ve listed), it also helps to increase the levels of “good” cholesterol in your body and reduce cardiovascular strain. I call that a win, win.

10. Finally, honey can help you reduce that bad cholesterol and increase the good one

Cardiovascular tension and low levels of the good cholesterol can be a thing of the past if you try this honey-water homemade drink. Bees’ products can melt away bad body fats and make you feel as light as a feather. After all, we have never seen “a fat bee” simply because it is always on the right diet. So, it makes great sense to copy a bee’s all-natural healthy diet, doesn’t it?

How To Consume Honey Water?

This mixture must be consumed in the morning on an empty stomach in order to avoid any problems and to feel the best effects. Remember to drink this potion very fast. As we have mentioned before, you can use this mixture before you go to bed too.

It is the best to prepare honey water right before you use it.