Best Detoxifying Foods

•    Almonds: Contains protein that helps stabilize blood sugar levels and remove impurities from the bowels.

•    Blueberries: Have anti-viral properties, work as natural antibiotics in the urinary tract by blocking bacteria and preventing infection.

•    Cabbage and Kale:  Because of it’s antiviral and antibacterial properties, cabbage cleanses the digestive tract.

•    Beets:  Contain a potent mixture of phytochemicals and minerals that make them liver cleansers, infection fighters, and blood purifiers.

•    Cranberries:  Are filled to the brim with powerful antibiotic and antiviral substances to help cleanse the body of viruses and bacteria in the urinary tract.

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Foods that Reduce Inflammation

•    Olive Oil
•    Citrus Fruits
•    Berries
•    Ginger
•    Cherries
•    Pineapple
•    Green Tea
•    Garlic and Onions
•    Orange-Colored Vegetables
•    Turmeric
•    Whole Grains
•    Kelp

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Top 10 tips on Fitness

•    Have a healthy mindset

•    Find an underlying motivation as to why you want to be fit and healthy

•    Surround yourself with healthy and positive friends that keep you on track

•    Self-motivation- every morning when you wake up, be happy about it!

•    Celebrate small successes.

•    Be patient.  The weight that it took 10 years to gain will not disappear overnight.

•    Be consistent and make it fun!

•    Vary your workouts to keep your body adapting, including strength training, cardio, flexibility, balance, full range of motion and mobility.

•    Eat healthy nutrition.

•    Find fun, active, social activities so you don’t get bored.

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Eat Smarter

When you're hungry, cookies and chips might call your name from the pantry. But these junk foods are packed with lots of calories in a small portion, making them high-density foods. When you feel the urge to snack, reach for an apple, orange, or other fruit. Fruits are low-density foods, meaning they won't overload you with calories. Plus, they'll fill you up so you won't be hungry again soon.

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Do You Need to Hold a Stretch to Get the Benefit?

Not necessarily.

•    Stretching a muscle to the full extent of your ability and holding it for 15 to 30 seconds is what's called a static stretch, and there's no harm in stretching that way as long you don't stretch until it hurts.

•    A dynamic stretch, like the Standing Cat-Camel, moves a muscle group fluidly through an entire range of motion.

•    Lace your fingers together and turn your palms to face outward in front of you.

•    Reach your arms as far as you can, curving your back and shoulders forward.

•    Hold for about 10 seconds.

•    Now release your fingers, and grab your wrists or fingers behind your back.

•    Raise your arms as high as you can behind your back without releasing your hands so your chest opens and your shoulders roll back.

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7 Muscle Foods for Men

•    Fruit and vegetables are the foundation of all healthy diets, providing fiber, vitamins, minerals, and fluids.

•    Low-fat dairy provides high-quality protein, carbs, and essential vitamins such as vitamin D, potassium, and calcium.

•    Lean meat is a great source of protein, iron for oxygen transport to muscles, and amino acids.

•    Dark-meat chicken, compared to white meat, provides 25% more iron and three times the zinc for a healthy immune system.

•    Eggs contain all of the essential amino acids

•    Nuts - unsalted and either raw or roasted -- are a good source of protein. They also contain vitamins, antioxidants, fiber, and healthy fats.

•    Beans and whole grains are quality carbs that contain small amounts of protein for energy and muscle repair along with fiber, vitamins, and antioxidants.

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5 Foods to Curb Your Hunger

•    Raspberries
•    Seaweed
•    Pistachios (…and other nuts)
•    Legumes (Beans, peas, lentils, soybeans and chickpeas)
•    Eggs

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