Get In Shape: 4 Ways To Start A Home Gym

It doesn’t have to be complicated. The marvels of modern shopping make it easy to get the right equipment, either new or used, into your home for your fitness needs. But it still takes willpower and dedication to adhere to a workout schedule. Here are some suggested basic items for building a simple home gym:

1. Yoga mat: This low-cost purchase can be used for everything from Pilates, yoga, and tai chi to basic stretching. This can also be used to help support the knees when exercises require lunges down to a knee or balance on one or both knees.
2. Resistance bands and a set of hand weights: A variety of thicknesses of elastic exercise bands and a set of 2-, 5- and 8-pound weights should be adequate. Aim higher if you can do 12 to 15 reps without much effort. Also consider bodyweight exercise straps that can mount to the ceiling or doorway for a full body challenge.
3. Fitness DVDs or streaming classes: Regardless of which route you take, be sure to get a broad selection to help focus on different muscle groups and prevent boredom. Online classes can be free or paid for by the class or in bulk.  Try a few out and see which ones you like best, then add them to your workout calendar to help keep you on track. Set up your screen near your workout area for easy access. If you have children at home, get them involved by having them “join” your class with you.
4. Treadmill, elliptical trainer or recumbent bicycle: The stationary recumbent bicycle is especially good if you are overweight, dealing with knee or hip issues or looking for a good way to perform high intensity intervals with low injury risk. While these can all be expensive purchases, they are likely to be more cost effective than a gym membership – if you use them! Look for secondhand equipment; just make sure the machine you like runs smoothly and relatively quietly. If cost is prohibitive either way, schedule in time for free cardio: walk up and down any stairs in your home (or elsewhere), and go for a daily walk.

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Will Natural Health Trends Corp. stock recover after recent drop - Trade Exit Summary & Safe Capital Growth Tips - Newser

Will Natural Health Trends Corp. stock recover after recent drop - Trade Exit Summary & Safe Capital Growth Tips  Newser

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Can machine learning forecast Natural Health Trends Corp. recovery - 2025 Pullback Review & Fast Entry High Yield Stock Tips - Newser

Can machine learning forecast Natural Health Trends Corp. recovery - 2025 Pullback Review & Fast Entry High Yield Stock Tips  Newser

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What the charts say about Natural Health Trends Corp. today - Quarterly Trade Report & Safe Entry Zone Tips - Newser

What the charts say about Natural Health Trends Corp. today - Quarterly Trade Report & Safe Entry Zone Tips  Newser

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3 Reasons Vitamin B1 Helps To Keep Your Body Functioning Smoothly

B vitamins support adrenal function (the glands that produce hormones that play a role in controlling blood sugar, burning fat and protein, and regulating blood pressure), calm and maintain a healthy nervous system, promote key metabolic processes, and turn starch and sugar into energy by acting as a cofactor for the metabolism of carbohydrates.

Vitamin B1, more commonly known as thiamin, influences a variety of physiological functions, including:

1. Nervous system and muscle functioning
2. Carbohydrate metabolism
3. Healthy digestion

Good dietary sources of thiamin include legumes (beans, lentils), pasture-raised beef and pork, brewer’s yeast, steel-cut or rolled oats, rice bran and wheat germ, whole milk, nuts, seeds and oranges.

Try these recipes that provide B1:

• Pink Lentil Curry
• White Beans and Fusilli

I recommend taking thiamin daily as part of a B-complex supplement that contains the full spectrum of all of the B vitamins.

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Scientist 'disappointed' we have a 92 percent successful hiccup cure and nobody is talking about it - good.is

Scientist 'disappointed' we have a 92 percent successful hiccup cure and nobody is talking about it  good.is

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5 Natural Remedies To Relieve Pregnancy Gas #shorts - Netmeds

5 Natural Remedies To Relieve Pregnancy Gas #shorts  Netmeds

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Chart based exit strategy for Natural Health Trends Corp. - 2025 Top Gainers & Smart Investment Allocation Tips - Newser

Chart based exit strategy for Natural Health Trends Corp. - 2025 Top Gainers & Smart Investment Allocation Tips  Newser

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4 Tips For A Naturally Clean Home

Looking for a cost-effective, safe way to keep your home clean, naturally? Ditch the overpriced, artificially scented cleaners and try these four common household items:

1. Olive oil: Use it to lubricate and polish wood furniture. Simply mix three parts olive oil to one part vinegar, or two parts olive oil to one part lemon juice to add a refreshing and clean aroma.
2. Potatoes: Halved potatoes can remove rust from baking pans or tinware – dip the potato in salt before scrubbing or follow with a salt scrub.
3. White vinegar: There are plenty of uses for this household mainstay: It cleans linoleum floors and glass (from windows and mirrors to shower doors) when mixed with water and a little liquid soap (castile or vegetable); cuts grease, removes stains and soap scum, and cleans toilets – you may add a bit of baking soda if you like. It can also be used as an antibacterial and deodorizer – pour undiluted vinegar down drains once a week, or add to water in a spray bottle to kill mold and mildew.
4. Bonus Product: Tea tree oil. A useful alternative to chemical products, add 50 drops of this essential oil (found at health food stores) to a bucket of water to clean countertops and tile floors, and add it directly to vinegar/water solutions for its antibacterial properties, which are useful for killing mold and mildew in kitchens and bathrooms.

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Sleeping While Traveling

Whether you’re traveling for work or pleasure (or a little bit of both), we all know the effects of traveling long distances can really take a toll on our quality of sleep. But did you also know that too much travel fatigue and frequent jet lag can have long-term impacts on your overall health? So the next time you find yourself packing your bags, make sure you’ve also prepared to keep your body rested and at ease before, during, and after your trip.

Travel Fatigue vs. Jet Lag
Have you ever found yourself on a road trip wondering why your body is so exhausted? This most likely is due to travel fatigue. Travel fatigue can be caused by a number of different physical and/or mental stressors that occur while you’re traveling such as fears and anxieties around travel, motion sickness, longer periods of time seated, pressurized cabins, different schedules, diets, or weather, and many other aspects related to traveling. One of the biggest differences between travel fatigue and jet lag is that travel fatigue can happen during any mode of traveling and does not have to involve a time zone change.

Jet lag occurs when a person travels in the air across multiple time zones, which throws off their circadian rhythm. Our circadian rhythms are crucial in telling our bodies when we should and shouldn’t be at rest, so when that is thrown off by a time zone change, our bodies experience exhaustion, insomnia, disorientation, and mood swings that can oftentimes interrupt our day-to-day schedules and lives. While jet lag is a term many of us are familiar with and have even experienced, many people are unaware of its impact. While jet lag is a temporary sleep problem, its effects can become chronic if the circadian rhythm is out of sync long enough. This is most often found in regular travelers such as pilots, flight attendants, politicians, businesspeople, and athletes who are frequently traveling across time zones.

Traveling Sleep Tips
To combat the effects of travel fatigue and jet lag, it’s important to prepare and adjust before, during, and after your travels. Start by making a plan for when you can sleep and how much you’ll need to adapt:

• Before your trip, focus on getting a few nights of quality sleep so that you’re not already sleep-deprived.
• Approximately three days before your trip, start slowly adjusting your bedtime back or forward an hour at a time to adjust to a new time zone.
• If your trip is two days or less, try sticking to your normal sleep schedule as much as possible.
• If you are landing at night local time, try to avoid sleeping on the plane so that you can sleep upon arrival. If you’re arriving during the day, sleep as much as you can during the flight so that you can stay awake as long as possible.

Keep in mind the accommodations you’ll have both during your flight and during your stay. Here are a few things you may want to pack with you just in case:

• It may be helpful to bring an eye mask to help you sleep on planes or in a lighter room.
• If you’re sleeping in a place you’re unfamiliar with for an extended period of time, it may be helpful to bring your own bedding for quality, comfortable rest.
• A quality mattress and pillow protector can help you feel clean and protected on a bed that isn’t your own.

Finally, allow yourself to plan as much as possible beforehand so that you combat extra stressors and avoid additional symptoms of jet lag and travel fatigue. Here are a few additional tips that may be helpful:

• Even if your body is feeling tired, try to reduce or avoid caffeine when you travel as this can disrupt your sleep even more.
• If you’re having trouble falling asleep, a deep breathing exercise can be beneficial.
• Try to eat healthy and exercise regularly during your trip. Even though we may prefer to “treat” ourselves while traveling, a healthy diet and exercise can help make up for jet lag and travel fatigue.
• Keep checklists to reduce stress before and during your trip.
• If possible, give yourself time to recover after your trip before jumping back into your busy schedules.

Sources

“6 Tips for Better Sleep When You Travel.” Johns Hopkins Medicine. hopkinsmedicine/health/wellness-and-prevention/6-tips-for-better-sleep-when-you-travel

“How to Travel the World Without Jet Lag.” National Library of Medicine. ncbi.nlm.nih/pmc/articles/PMC2829880/

“Jet Lag: Navigating Symptoms, Causes, & Prevention.” Sleep Foundation. sleepfoundation/travel-and-sleep/jet-lag

“Travel and Sleep.” American Thoracic Society. thoracic/patients/patient-resources/resources/travel-and-sleep.pdf

“Travel and Sleep.” Sleep Foundation. sleepfoundation/travel-and-sleep

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3 Reasons To Eat More Green Beans

A childhood favorite, green beans are one of only a handful of varieties of beans that can be eaten fresh or only lightly cooked. In addition to their crunchy texture and pleasantly mild taste, green beans are a good source of vitamins K, C, A and manganese, as well as fiber. Adding green beans to your daily fare can help to:

1. Promote strong bones.
2. Protect against heart disease.
3. Prevent colon cancer.

Green beans also have anti-inflammatory effects and support immune health. When choosing, look for organic beans that are green, plump and crisp, and keep the cooking times to a minimum to preserve nutrients. Unwashed beans can be stored in the refrigerator for about one week.

Try greens beans in this True Food Kitchen restaurant exclusive recipe, French Bean Salad.

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Heart Health& B3

• Vitamin B3, also known as niacin, plays many vital roles in the body:
  1. It lowers harmful cholesterol levels while raising the more protectiveHDL cholesterol, reducing the risk of heart disease. Some studies show a cardiovascular risk reductioneffect as the HDL level rises. Being sure to incorporate regular exercise and healthy fats like olive oil, avocado and nuts will help keepHDL up as well.
  2. It may reduce the incidence of asthma-induced wheezing.
  3. It may be helpful in treating or preventing atherosclerosis, second heart attacks, Alzheimer’s disease and osteoarthritis.

  Chicken breast, tuna and veal are good dietary sources of niacin as are truly whole grains.

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Why Chia Should Be Part Of Your Healthy Diet

Perhaps best known as the source of “fur” on novelty planters called Chia Pets, chia is the highly nutritious seed of a desert plant called Salvia hispanica. An important part of the diet of ancient Aztecs and Mayans, chia seed is rich in omega-3 fatty acids, as well as vital minerals including calcium, phosphorus and magnesium.

It has a nutty flavor and gives some added consistency to your foods – try sprinkling whole or ground seeds on cereal, yogurt or salads, or grind and mix them with flour when baking. Chia is undergoing a well-deserved renaissance and is widely available online and in natural food stores. Seek out organic versions and experiment on all kinds of foods – you’ll likely find it a tasty addition to your diet!

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Home remedies to say bye to wrinkles - India Today

Home remedies to say bye to wrinkles  India Today

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Can Coconut Oil Be Unhealthy?

While I am increasingly persuaded that consuming modest amounts (no more than two tablespoons daily) of natural saturated fats such as virgin coconut oil is not hazardous, I still recommend extra-virgin olive oil, nuts or avocados as the main sources of fat in the diet. The bottom line is that coconut oil is 82 percent saturated fat and may be as bad for your heart as other oils high in saturated fat, such as butter, beef fat, and palm oil – all of which should be consumed in moderation, as excess saturated fat may raise levels of Apolipoprotein B (ApoB) and LDL cholesterol which increase cardiovascular risk.

While it is possible that coconut oil is less harmful than other saturated fats, I use it more on my skin than I do in my diet. Although I prefer skin care products with natural anti-inflammatory activity, some components of coconut oil have been studied for their benefits to both skin and hair. The lauric acid found in coconut oil is available in a wide variety of skin and hair care products, including body and facial cleansers, soap and sunscreens. Clinical research supports the safety of these products in general, and the utility of coconut oil to help moisturize skin in particular.

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3 Reasons You Should Be Eating Tomatoes This Summer

This fruit, which many consider to be a vegetable due to its lack of sweetness, is a seasonal staple. Chopped in salads, sliced with fresh buffalo mozzarella, pureed for gazpacho or eaten fresh off the vine, a ripe tomato in summertime is a delicious and healthful treat. Tomatoes are:

1. Low in calories.
2. Excellent sources of vitamin C, and provide vitamins A and K, potassium, manganese and fiber.
3. A source of lycopene – researchers have linked the lycopene (a carotenoid that gives tomatoes their red color) with a lowered risk of heart disease and cancers, including those of the prostate, breast, colon and lung, as well as being helpful in lowering high cholesterol. To get the tomatoes with the most lycopene content, choose smaller sized ones with the darkest red color.

To get the full health benefit of tomatoes, especially their lycopene-driven and anti-cancer potential, keep in mind that carotenoids are fat-soluble and are better absorbed into the body when eaten lightly cooked and paired with healthy, monounsaturated fats such as extra-virgin olive oil.

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Can Certain Foods Be Bad For The Thyroid?

If thyroid health is of concern to you, you should be aware of the foods that contain natural goitrogens. These chemicals can cause the thyroid gland to enlarge by interfering with thyroid hormone synthesis. Common food goitrogens include cruciferous vegetables, such as cabbage, kale, Brussels sprouts, broccoli and cauliflower (corn, sweet potatoes and lima beans are other sources). If you eat generous amounts of cruciferous veggies (which ideally should be the case!), you can inactivate much of the goitrogens by cooking them – try lightly steaming them, so you can retain the benefits of the antioxidant and cancer-protective effects cruciferous vegetables offer. The bottom line is that I believe it is far better to eat a wide variety of these healthful veggies regularly than avoid them, especially when preparing them cooked.

Another goitrogen source may be soy. Excess consumption of soy can affect thyroid function, but is generally only a problem in those taking levothyroxine or other thyroid replacement medication. If you are on such medication, tell your doctor how much soy you consume so your dosage can be adjusted, if necessary. You should also know that if you eat soy foods at the same time that you take thyroid hormone, they may directly interfere with its absorption. To be safe, do not eat soy within three hours of taking your medication. Moderate soy consumption should not be a problem – that means one serving a day of whole, organic soy products, such as one cup of soy milk or a half cup of tofu, soy protein (tempeh), or crispy soy nuts.

Overall, use the moderation rule with these very healthy foods. Avoiding them completely means you miss out on the beneficial compounds and fibers, so find a balance that does not overdo it, and make them a consistent and regular part of your diet. Keep your healthcare provider updated though, and have your labs measured regularly so that your thyroid hormone levels and medications can be balanced properly.

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7 home remedies to get rid of skin rashes in children during monsoon - Moneycontrol

7 home remedies to get rid of skin rashes in children during monsoon  Moneycontrol

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Researchers tested 64 natural remedies for depression. They found this - yahoo.com

Researchers tested 64 natural remedies for depression. They found this  yahoo.com

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Poonam Dhillon tries out friend’s home remedy for soft, glowing skin: ‘Sabki khoobsurti ka koi na koi raaz hota hai…’ - The Indian Express

Poonam Dhillon tries out friend’s home remedy for soft, glowing skin: ‘Sabki khoobsurti ka koi na koi raaz hota hai…’  The Indian Express

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Simple Suggestions ForA Stress-Free Home

Your home – whether big, small or somewhere in between – should be your sanctuary, a place where stress is left at the door and your soul is nurtured. For a more comforting environment, gradually implement the following changes in your home:

1. Bring the outdoors in. Green plants, cut flowers and blooming bulbs, pieces of wood, rocks and other organic elements can create a feeling of nature indoors. In addition, small decorative appliances that provide flowing water, or at least its sound, add peace to a home.
2. Paint a room to suggest a mood. For instance, blue and green promote a relaxed feeling and may be good choices for the bedroom, while warm colors likemaroon, coralor burgundysuggest a cozy environment and may be inviting in a family or reading room.
3. Surround your senses with beauty. Artwork, natural or organic fragrance, smooth textures and calming sounds all provide a pleasant environment in which to relax. Be sure to avoid artificial scents that end up being more irritating and potentially toxic. Opt instead for organic essential oils and invest in a quality diffuser to help spread the mood.
4. Set aside a room or area for peace and calm. A place for spiritual reflection and meditation should provide shelter from noise and distraction. Keep your phone and computer out to have media, news and distraction out and the calm within.
5. Clean out clutter. A low-maintenance home is refreshing after a day of hectic meetings, errands and chores. Fewer items can mean less frustration. Spend time regularly decluttering and following a more minimalistic philosophy by getting rid of items that no longer have any use.
6. Create an atmosphere of love. Display handmade or meaningful gifts from loved ones and photos of family and friends.

See more in the photo album “Creating a Sanctuary at Home.”

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Feeling Stiff And Sore? 4 Foods For Relief

If your mornings begin with stiffness, pain and swollen joints, you may be experiencing symptoms of osteoarthritis. In addition to getting regular exercise (low-impact is the best) and maintaining a healthy weight, consider the following nutritional strategies to help prevent or lessen symptoms of this wear and tear condition that affects most of us at some level.

1. Eat foods rich in antioxidants. A variety of fresh fruits and vegetables are the healthiest and most abundant sources and may help reduce tissue damage from inflammation. Plus, they fill you up, leaving less room for the processed, inflammatory stuff. Try new options and preparations and aim to bring all of the colors of the rainbow into your diet from produce on a consistent basis.
2. Get enough omega-3s. The omega-3 fatty acids, which are directly anti-inflammatory in a way that aids joints, are found at high levels in oily fish (such as wild Alaskan salmon), and a lower, but still beneficial level from walnuts, pistachios and freshly ground flaxseed.
3. Regularly use ginger and turmeric for their natural anti-inflammatory properties. Fresh spices added to cooking and powders thrown into soups or teas are easy ways to get these beneficial spices. Consider an evening mocktail or tea with these beneficial spices to help quell inflammation throughout the night.
4. Collagen protein, generally consumed as a powder or in bone broth, has been shown in studies to support cartilage and bone structure and may be beneficial in osteoarthritis. Look for versions that come from sustainable sources such as grass-fed cows. For joint health, hydrolyzed collagen and undenatured type II collagen are the best-supported forms. Hydrolyzed collagen is ideal for general joint support and pain relief, while undenatured type II collagen is particularly effective for inflammatory joint conditions like osteoarthritis.This is typically a tasteless powder than can be added to your morning tea, coffee or smoothie.

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5 Tips for Better Sleep When You Have Allergies

Do you often find that your allergies keep you from getting a good night’s sleep? If so, you’re not alone. About 50 million people in the U.S. routinely suffer from allergies that can make it difficult to sleep through the night. And that can greatly impact your overall health and well-being.

 

Fortunately, there are some simple steps you can take to help you sleep better when allergies flare up. In this post, I’ll share five tips that may make a significant difference in helping you get the sleep you need to feel your best.

1. Opt for Natural Bedding

Consider investing in high-quality natural or hypoallergenic bedding. Unlike bedding made from synthetic materials, such as nylon and polyester, which can be abrasive to sensitive skin and make allergy symptoms worse, natural bedding is softer and more soothing on sensitive skin. To help make the switch from synthetic bedding to a natural option easier, look for bedding made from hypoallergenic, 100% natural materials like cotton, hemp, linen, and kapok.

 

Certain types of wool – Merino wool, for example – are also known to have hypoallergenic properties and are extra gentle on sensitive skin. You can find Merino wool in everything from pillow and mattress protectors to other top-of-bed items like pillows and comforters.

2. Keep Your Bedroom Clean and Dust-Free

Another essential step to creating an environment that makes it easier to sleep is to keep your bedroom as clean and dust-free as possible. While dusting regularly, vacuuming, and washing your bedding regularly are all common chores that will help keep dust and dirt from settling, another thing to consider is introducing an air purifier to keep the air in your home as clear as possible.

3. Manage Your Allergies

If you suffer from allergies, it’s important to manage them as best you can. This may mean taking medication, using nasal sprays, eye drops, or herbal and supplement remedies recommended by your doctor. The goal is to minimize your symptoms and ensure that you’re as comfortable as possible. If you’re unsure about how to manage your allergies, seek counsel from a local integrative or natural medicine practitioner who can help you find the best options via lifestyle, supplemental or pharmaceutical.

4. Avoid Certain Foods Before Bedtime

Some foods can make allergies worse, impacting your sleep quality.  Dairy, wheat, and sugar are known to increase inflammation in the body, which can exacerbate allergy symptoms if eaten too often or too close to bedtime. To find out which foods may be affecting your ability to sleep well, ask your doctor to help you determine what foods you should avoid or take the common ones above and give a 3 to 4 week elimination diet a trial while monitoring symptoms.

5. Consider Using Essential Oils

Certain essential oils can be very helpful in reducing allergy symptoms and promoting better sleep. Organic lavender oil, for example, is known for its calming properties and can help you relax before bedtime. For more information on essential oils and their benefits, see my Guide to Essential Oils here.

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3 Reasons New Yorkers Live Longer

According to the New York City Department of Health, a New Yorker born in 2004 can expect to live 78.6 years, nine months longer than the average American. Add this to the fact that the life expectancy of New Yorkers is lengthening faster than that of other Americans, and it’s worth taking a look at some reasons why:

1. Less smoking. The city’s wide-ranging smoking ban of 2003 is estimated to have decreased deaths attributable to smoking by 10 percent.
2. Healthier food options. New York (like other large cities) attracts a critical mass of people who demand fresh, organic or otherwise superior food choices. There are also a large number of farmer’s markets to increase access to locally grown produce and sustainably raised animal protein.
3. Walking. Perhaps most importantly, New Yorkers walk far more than do most suburban Americans, or even residents of other large cities (perhaps due to the fact that New York’s high-density urban amenities make walking uniquely viable for shopping, commuting and other daily tasks). They also tend to walk faster.

The good news is you don’t have to move to New York to avail yourself of these advantages. Anyone, anywhere, can decide to stop smoking, walk more and seek out healthy whole foods. The number of farmers’ markets has doubled in the last decade, and demand on grocery stores has increased their offerings making fresh produce more available everywhere. It is also likely that replicating these three advantages in your personal environment could provide additional advantages beyond New Yorkers due to less exposure to pollution and the stress of big city living.

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