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Did you know that man’s ultimate best friend can also be man’s best workout partner?

According to research, most dog owners who go outside with their dogs on a regular basis walk an average of 22 minutes more per day compared to non-dog owners. That 22 minutes of walking a dog each day, when done at moderate pace, surpasses the recommended physical activity requirements of 150 minutes each week, which means that being a dog owner can actually be good for your health.

Daily walks at the park or around the neighbourhood is not the only exercise you can do with a pooch, though, as there are also a few more other ways to get fit with them.

Do you already have a furry buddy? In this post, you’ll find five exercises that you can do together.

  • Jogging or Running

What better way to increase stamina and strengthen muscles than to do it outdoors with your dog? This cardio workout must be done at a track suitable for animals to ensure that your dog won’t struggle while jogging or running. It’s also important to remember that you should avoid doing this exercise during hot periods of the day, and that you should stop when your dog wants to rest or when he’s lagging behind you. Oh, and don’t forget to bring some water for you and your dog’s rehydration.

  • Playing Catch

Playing catch is a classic canine workout that can be very fun for both the dog and the owner. It can be done outside at the nearby park or at your own yard, or inside at the comfort of your own home, given that there’s enough space for your little pup to run around. To play fetch with your dog, you don’t necessarily have to use a fancy Frisbee. Don’t get me wrong, Frisbees are great for playing catch. But his favourite toy or a little ball will be more than enough.

  • Hiking
Dogs and exercise

Hiking is an amazing recreational activity that offers numerous health benefits, including lower stress levels, improved control over healthy weight, lower blood pressure, improved mood, and so much more. Some of these benefits can also be enjoyed by your canine companion, too, which makes it something that is even more fun and worthwhile to do. But before you go hiking with your dog, you should remember to plan accordingly, choose your trail wisely, go off leash, pack smart, and adjust for your pup’s age and experience. Being prepared ensures that the entire hike goes well for you and Fido.

  • Swimming

Swimming is a low-impact exercise that also happens to be an awesome all-around healthy activity for both humans and canines. Since it’s a low-impact workout that’s easy on the joints, swimming is incredibly beneficial for anyone (people and dogs) with arthritis. And because it’s an all-around healthy activity, it can provide everything that we need: exercise (cardio to muscles), stimulation, and an opportunity to cool down. Whether you do it in a pool, a lake, or the sea – swimming will do wonders for you and your furry body.

  • Dancing

There’s a reason why most fitness clubs incorporate dancing into their group exercise programs – it is a fun way to get fit. But dancing with a dog (also called musical canine freestyle) is very different compared to the normal dancing that we do. In musical freestyle, it combines elements of obedience training, tricks and dance to create a fun and creative interaction between the dog and the owner. When dancing with your dog, don’t forget to let them wear cute dog clothes, dog bandanas are also a very popular option to make your pooch look even more adorable while going through the routines. As for its benefits, dancing can help dogs improve their fitness and develop their flexibility. It can also lead to better weight management, improved condition of the heart and lungs, increased aerobic fitness, and better coordination, among others.

When we’re too busy living our lives, we tend to take for granted many things that we directly or indirectly interact with every single day.

Sometimes though it can be good to reflect and be grateful for these ‘little’ things that play a role, big or small, in our lives will take us one step closer to happiness and achieve mindfulness.

  • Music

Can you imagine living in a world without even hearing Beethoven’s 5th Symphony? How about in a world without the iconic hits from The Beatles, Michael Jackson, or Queen? Life would be dark and bland without music, so we should always appreciate it whenever we have the chance. Music has a way of creating and boosting very important emotions that help make you human. It also brings people together in a creative and inspiring way. Whether you’re into classical music, heavy metal, hip-hop, pop, or any genre, music will keep on making a significant impact on your life.

  • Books

And even though they won’t be able to reciprocate our appreciation for their existence, expressing our gratitude for them can take us a step closer to happiness and help us achieve mindfulness.

Here are just some of the things that we tend to take for granted.

  • Water

Water. We can’t go on a day without it, but have you ever shown your appreciation for it? We need clean water to hydrate our body and help push food down our throat. We use it to clean dishes, clothes, and other essential objects. And even the plants and animals we eat also need water to grow and survive. In addition to everything that was mentioned, water is also used to generate electricity for towns and cities.

  • Air

The air we breathe is a critical resource that many of us take for granted because, well, it has always been there ever since we gained consciousness. It also seems like something that won’t be going anywhere in our lifetime. But even if that’s the case, we should never take air for granted. After all, everybody from humans to animals to plants need to breathe, and all living beings in this world will cease to exist without the oxygen from air.

  • Glass
Amazing Glass

Glass is a brilliant material that has plenty of applications in the current age, which means that modern life would be close to nothing without it. Many of the important products that we use every day are either made of glass or have glass as an essential component. Examples of such products are glass splashbacks that wonderfully complement our kitchen countertops, round bathroom mirrors that we use to view reflection and windows that help add natural light, protection and insulation to our structures.  

  1. Music

Can you imagine living in a world without even hearing Beethoven’s 5th Symphony? How about in a world without the iconic hits from The Beatles, Michael Jackson, or Queen? Life would be dark and bland without music, so we should always appreciate it whenever we have the chance. Music has a way of creating and boosting very important emotions that help make you human. It also brings people together in a creative and inspiring way. Whether you’re into classical music, heavy metal, hip-hop, pop, or any genre, music will keep on making a significant impact on your life.

  • Books
 wonder of books

Whether you’re into reading books or not, there’s no denying that they play a vital role in our life and to society in general. And whether it’s an audio book, or an electronic book, or an actual paper book, all types of books are equally important to each and every human being – from young kids to old people. Why? Because books, no matter the type, give us access to a vast amount of knowledge that we can use to help improve ourselves, or to contribute to the betterment of society. Books teach us about society, history, and other relevant information in this world. And the fictional ones show everyone that the creative potential of human beings is limitless.

Chronic bad breath, also known as halitosis, is an oral health condition that is caused by poor dental hygiene or certain foods and health conditions.

In most cases, bad breath can be really embarrassing, especially if other people get an accidental whiff of it. The unpleasant odour of bad breath is so nasty that it has the potential to cause many issues in the life of someone who is suffering from it. Bad breath can ruin relationships, produce embarrassing moments, drive away someone you fancy, and even cause anxiety.

However, there are steps you can take to reduce or even eliminate bad breath.

  • Visit the Dentist Regularly

First and foremost, before trying any other tips, it’s important for preventative dentistry that you see your dentist regularly. If you have some form of mouth disease that is causing your breath to stink, a simple visit to the dentist can pinpoint what the exact problem is, which makes it easier to fix the smelly issue. But whether you have mouth disease or not, a dentist will be able to provide dental services or the right solution for your bad breath problem.

  • Brush Your Teeth Twice/Thrice a Day
What to do about bad breath

While this is a no-brainer, some people struggle to follow an oral hygiene routine due to either laziness or lack of discipline. What these type of people need to realize is that brushing your teeth at least twice a day can help fight bad breath as it removes any plaque and food debris accumulated throughout the day. For ideal results, brush your teeth thrice a day – in the morning, after lunch, and before going to bed.

  • Floss After Every Meal

Flossing is an underappreciated aspect of oral hygiene that plays an important role in preventing bacteria from building up in your mouth. It will remove any stubborn food debris stuck between your teeth, which can be a breeding ground for bad breath-causing bacteria if left unremoved.

  • Use a Mouthwash

One of the best ways to avoid oral health issues and fight bad breath is using a mouthwash in conjunction with brushing and flossing. The three are like the holy trinity of good oral hygiene. Using a mouthwash helps freshen the breath, remove any loose particles, and stop cavities from forming. Depending on your preference, you can either make your own mouthwash using natural ingredients or buy a mouthwash product from the local store.

  • Drink Plenty of Water Daily

Dry mouth is among the common causes of bad breath, but you can fight it by drinking lots of water daily as water can improve saliva flow and keep your mouth moist. Saliva is essential for moistening and cleansing our mouth throughout the day. It also helps prevent the onset of bacterial and fungal infections by keeping them at bay. If you have dry mouth, it means that your body isn’t producing enough saliva for your mouth.

Summer camps offer a multitude of benefits for kids, ranging from building solid friendships to developing valuable life skills. Below we have put together benefits on kids both mental and physical health when attending such programs.

  • Boosts Self-Confidence

Children need confidence for them to survive – and thrive. For a child to achieve confidence levels they need to be exposed to the outside world and real-life scenarios. Summer camps are full of activities that encourage kids to step out of their comfort zone and feel confident about themselves. These activities such as wilderness camping, obstacle courses, group activities and dramatic performances – allow for confidence to be reinforced by success and peer appraisal. In the process of boosting self-confidence, kids also build their all-around resilience as they take on risks and challenges in a supportive environment.

  • Building Friendships

Summer camps are among the handful of youth programs that disconnect kids temporarily from the distracting digital world, creating numerous opportunities for children to establish new friendships. Summer camps provide the ideal environment for kids to take social risks that they wouldn’t even think about taking in any other setting. Plus, it’s a well-documented fact that most camp alumni make their most solid friendships while attending summer camps.

Summer Camp Benefits on kids
  • Develop Independence

Getting ready for camp is the first step to developing a child’s independence, helping with packing such as adding the name labels and iron-on clothing labels help children appreciate the importance of keeping track of belongings. Being away from the comforts of home a child gains a new sense of responsibility and independence, practising making decisions for themselves without parents and teachers guiding every move. When a child themselves navigates through different group dynamics they quickly also learn how to also be mindful of another person’s feelings.

  • Encourages Healthy Living

While summer camps are primarily known for their buffet of physically engaging activities, they also provide healthier food choices for the attendees. This combination of physical stimulation and wholesome foods while at the camp helps encourage the campers to lead a healthy life beyond the camp. In fact, a 2014 study in the American Journal of Health Behavior says that camps with healthier food offerings are likelier to produce campers who prefer to eat their fruits and veggies more. In addition to everything, most summer camps offer cooking activities where kids learn how to prepare nutritious meals.

  • Reintroduction to Nature
Benefits of summer camps

Thanks to modern technological advances, we live in a world that is mostly digital. While these brilliant advancements help make life easier for us adults, they cause kids to be more reliant on the fun and entertainment provided by technology, making them spend less time outdoors. Summer camps give kids the perfect opportunity to experience the natural world in a way that is fun and exciting, which may even encourage them to engage in more outdoor activities in the future.

Gym goers have varying fitness goals and workout routines but they all have one thing in common – the desire to see results.

And just like exercise goals and routines, these gym-goers use different techniques to help fuel their workouts and produce results.

Some of them take bodybuilding supplements or religiously follow a healthy eating plan, while some delight themselves with smoothies or shakes with nutritional benefits.

That is why today we will share to you a few delicious (and super healthy) smoothie recipes that are guaranteed to supercharge your workout:

Recipe #1: Matcha Coconut Smoothie

What happens when you combine the goodness of matcha with the wholesomeness of coconut and the awesomeness of other ingredients? The answer is the matcha coconut smoothie. In the health industry, matcha has become one of the hottest crazes due to Japanese-style tea’s outstanding properties. This smoothie recipe gives gym-goers of all fitness levels the opportunity to fuel their workouts with a unique and tasty beverage that is filled to the brim with antioxidants, protein, and other essential nutrients.

Prep time: 10 minutes

Nutrition details: Protein: 8g – Sodium: 36mg – Potassium: 1148mg – Total Fat: 8.8g – Calories: 367 – Carbohydrates: 72.4g – Dietary Fibre: 11.1g

Ingredients:

  • ½ teaspoon matcha green tea powder
  • 1 banana
  • 1 cup water
  • 1 cup frozen mango chunks
  • 2 leaves kale (torn into many pieces)
  • 2 tablespoons shredded coconut (unsweetened)
  • 3 tablespoons white beans (drained)


Instructions:

  1. Combine all ingredients (excluding water) in a blender.
  2. Add water.
  3. Blend mixture until the quality is very smooth.
  4. Place in a glass (or a container of your choice) and enjoy!

Recipe #2: Razzy Blue Smoothie

Nowadays, it’s kind of difficult to find a smoothie that can absolutely delight your taste buds and make you feel healthy at the same time. The razzy blue smoothie is one of the few exceptions. With its creamy, tasty, and naturally sweet goodness, it’s very surprising that this smoothie is capable of delivering a powerful nutrition punch to anyone hitting the gym.

Nutrition details: Protein: 8.8g – Sodium: 142mg – Potassium: 540mg – Total Fat: 6.5g – Calories: 262 – Carbohydrates: 44.5g – Dietary Fibre: 4.8g

Prep time: 10 minutes

Ingredients:

  • ¼ cup rolled oats
  • ¼ cup Concord grape juice
  • 1 tablespoon flaxseed meal
  • 1 cup frozen blueberries
  • 1 cup raspberry yogurt
  • 1 cup 1% buttermilk
  • 1 banana
  • 16 whole almonds


Instructions:

  1. Peel the banana and cut into ½ – inch chunks. Place cuts in the freezer and let them chill until solid (approximately 2 hours).
  2. Put the oats, almonds and flaxseed meal in a blender and pulse until finely ground.
  3. Add in the frozen banana cuts, frozen blueberries, grape juice, buttermilk, and yogurt. Blend until the mixture is smooth.
  4. Place the mixture in a glass (or a container of your choice) and enjoy!

Recipe #3: Chocolate Almond Smoothie

Delicious, healthy and satisfying – these are the adjectives that best describe the chocolate almond smoothie. It contains the right amount of fat, carbs and calories, as well as the ideal load of protein that make it an excellent pre-workout beverage for anyone who is looking to go hard and make the most out of their gym visit.

Nutrition details: Protein: 19g – Carbohydrates: 60g – Fat: 5g (1g saturated) – Calories: 350 – Fibre: 7g – Sodium: 177 mg

Prep time: 10 minutes

Ingredients:

  • a dash of ground cinnamon (or cardamom)
  • ¼ cup quick-cook oats
  • ½ cup plain low-fat yogurt
  • ¾ cup skim milk
  • 1 teaspoon vanilla extract
  • 1 teaspoon unsweetened cocoa powder
  • 1 tablespoon ground flaxseed
  • 1 small banana (preferably frozen)

Instructions:

  1. Place all of the ingredients in a blender.
  2. Keep on blending until the mixture is smooth.
  3. Place the mixture in a glass (or a container of your choice) and enjoy!

When you’re pumping the iron to build strength and increase endurance, it’s important to remember that exercising alone won’t let you reap maximum gains. Because if you want to make the most out of your strength training workouts, eating the right foods is the key – and avoiding the bad ones is equally crucial.

According to both fitness and nutrition experts, maximizing your protein intake is essential for those who are seeking optimal results in strength training. You can do that by eating a meal or snack that contains high-quality protein after every strength workout, as it helps your body reinvigorate the muscles that have been affected during the exercise session.

Instead of relying on the supplements that your personal trainer pitched to you, try your best to get most of your protein from meals or snacks. At least that way, your body will only be taking in healthy protein and other high-quality nutrients from safe, natural sources.

But which nutrient-dense foods in particular are the best when it comes to training for strength? Let’s find out so that you know what to do after your next visit to the 24 hour fitness gym:

Lean Organic Beef

Lean organic beef is not only an excellent source of protein, but it is also an ideal source of omega-3 fatty acids and conjugated linoleic acid (CLA). CLA, for the uninitiated, is a healthy fat clinically proven to help with fat loss as well as strength and muscle mass building. Consume at least 8oz of lean ground organic beef after a workout session for best results. You can also pair it with brown rice or fresh veggies for a complete, healthy meal.

Eggs

Ah, eggs. They are irresistibly delicious, surprisingly affordable, and incredibly rich in important amino acids and protein. Those are the reasons why many people consider eggs as the perfect source of protein. Whether you eat an egg for breakfast, lunch, or dinner – your body will be able to take in the positive benefits that this wonder food brings. In any regular meal, the amount of eggs you need to consume are three extra-large ones.

Brown Rice

Unlike white rice that has had its most nutritious parts removed, brown rice is a whole grain that contains it all – from the carb-rich endosperm to the fibrous bran. The quality fibre content of brown rice will provide your body enough energy to last for the rest of the day, which happens because fibre helps slow down the process of digestion and maintain steady levels of insulin. Consume one cup of cooked brown rice for lunch or dinner for optimal strength gains.

Broccoli

This member of the cabbage family is one of the best side foods for people trying to make the most out of their strength workouts. That is because broccoli contains a naturally occurring chemical that weakens the strength of oestrogens in your body, which in turn helps promote muscle strength and growth, and reduce water retention and fat gain. Apart from that, broccoli also contains a compound that improves joint and muscle recovery. Consume one cup of chopped broccoli as a side with any meal.

Chicken Breast

Strength Training Food

Chicken breast is an excellent source of protein that also happens to be very lean, which means that it is perfect for managing your calorie intake. A single 3-ounce serving of chicken breast contains 20 grams of protein and only 94 calories, so it’s absolutely a great food when you’re building strength. The only issue with this wonder food is that it’s a hassle to prepare, but the Internet is filled to the brim with chicken breast recipes that you can easily try out. Whether for lunch or dinner, a balanced chicken breast meal is enough for your body.

Diabetes is a complicated chronic disease that can cause a myriad of complications to your body. Because of its potential to cause serious harm and diseases if not looked after properly, individuals who are dealing with diabetes should carefully monitor what they eat daily. Though the primary key to control diabetes is to maintain your blood sugar levels, eating foods that can help prevent heart disease and other diabetes complications is also really important.

So for all diabetics out there, whether you are type 1 or type 2, here are the top 5 foods for you

1.  Leafy Greens

Leafy greens are not only very low in digestible carbs, which can increase your body’s blood sugar, they are also low in calories and tremendously nutritious. Leafy greens, such as kale and spinach, are excellent sources of various minerals and vitamins. Aside from that, they are also loaded with the antioxidants zeaxanthin and lutein, which can prevent the onset of eye-related diabetes complications like cataracts and macular degeneration.

 2. Nuts

Almost everyone knows that nuts are tasty, but did you know that they are also a good source of nutrition? Nuts, no matter the type, are low in digestible carbs and contain good amounts of fiber. Nuts are also capable of lowering blood sugar and reduce inflammation if consumed regularly, according to research. Lastly, nuts can also significantly reduce insulin levels, which are linked to a range of serious diseases if it reached elevated levels.

3. Garlic

Garlic is an herb that is distinctively delicious and has a lot of incredible health benefits. This herb can reduce LDL cholesterol, blood sugar, and inflammation in people who are dealing with type 2 diabetes, according to numerous studies. Also, garlic can effectively reduce blood pressure if consumed on a regular basis. Pretty amazing for something that is regarded as a common cooking ingredient, right?

4. Fatty Fish

Fish is a healthy food, but fatty fish is even healthier. In fact, fatty fish is regarded as one of the healthiest foods in the entire world. A few examples of this type of fish are anchovies, herring, mackerel, salmon, and sardines – all are excellent sources of EPA and DHA, which are omega-3 fatty acids that have significant benefits for the heart. In addition, fatty fish is also loaded with high-quality protein. With its potency to reduce the risk of stroke and heart disease complications, regular consumption of fatty fish is encouraged in all diabetics.

5. Eggs

Affordable, delicious and nutritious – these are the adjectives that best describe eggs. Eggs are so amazing that they can keep you full for a long period of time – and can also increase your HDL cholesterol, improve your insulin sensitivity, and decrease inflammation in your body. Other than that, just like leafy greens, eggs are also great sources of the antioxidants zeaxanthin and lutein.

If you are trying to lose weight, then you should be wary of the foods you eat. For starters, you can begin by incorporating weight-loss-friendly foods into your diet, which are generally low in calories and high in fiber. That way, it will become easier for you to achieve your goals to burn fat and lose weight. So without talking any further, here are seven foods that can help you achieve your weight-loss goals.

1. Salmon

This fatty fish is not only a great source of omega-3 fatty acids, high-quality protein, and other valuable nutrients, it is also incredibly delicious and very satisfying to eat. Another impressive fact about salmon is that despite having a relatively low calorie content, it is highly capable of keeping you full for long periods of time.

2. Tuna

Similar to salmon, tuna is also a high-protein and low-calorie type of fish. Plus, it’s surprisingly low in fat. With its low traces of fat and calories and its high contents of protein, tuna has become a popular food among fitness models, bodybuilders, and regular individuals who just want to lose some weight.

3. Avocados

This one-of-a-kind fruit is filled to the brim with potassium, phytochemicals, monounsaturated fatty acids, and dietary fiber. Despite being loaded with fats and higher in calories compared to other veggies and fruits, avocados possess an incredible fat and fiber combo that may help with your efforts to slim down. In fact, according to a study, people who regularly eat avocados tend to have lower waist circumference and body weight than those who don’t eat this unique food.

4. Nuts

Nuts are high in fat, but the fat they are rich in are the health kind. Other than that, this tasty snack contains the right amounts of fiber and protein, which makes it the ideal food to munch on if you’re promoting weight loss. Though nuts are healthy in general, it’s important to remember that you should regulate your consumption, as they have relatively high amounts of calories.

4. Popcorn

Who would’ve thought that this popular movie theatre snack would be good for weight loss? This crunchy and tasty treat is a whole grain, which means that it is high in fiber. Apart from that, popcorn also has antioxidants and good nutrition stats – and is low in calories. Popcorn is the ideal snack for individuals with weight-loss goals, given that it isn’t doused in butter, which is an ingredient high in calories.

4. Yogurt

This exceptional dairy food is loaded with probiotics and proteins. For the uninitiated, probiotics are live bacteria that can improve your gut health and impact your weight positively. There are many types of yogurts, but the best ones are those with live and active cultures, as they are the kind that has a lot of probiotics. Lastly, do your best to avoid yogurt with added sugar, such as low-fat yogurt, because they will do more harm than good to your body.

4. Beans

You may have noticed a trend in this list that foods high in fiber are good for weight loss. Well, beans are also high in fiber, so you already know what that means. In addition to that, the consumption of beans is also associated with a slew of other health benefits, such as reducing the risk of cardiovascular disease, lowering blood pressure, and reducing LDL cholesterol. Oh, and I almost to forgot to mention that they are relatively low in calories.

Looking forward to live a fit and healthy life this coming New Year? Well, you can start by changing up the way you eat.

There are currently thousands of diets to try out, and the fact that they are too many can make it very confusing or overwhelming to some individuals who have yet to take their first step towards healthy living.

With the presence of numerous diet plans out there – each for various health purposes such as lowering cholesterol, losing weight, building muscle, and others – it’s kind of difficult to determine which one is best suited for your unique needs.

There is, however, one specific type of diet that is worth checking out. It’s called the ketogenic diet.

The ketogenic diet, or keto diet, is a diet that involves increasing fat intake and reducing carbohydrate intake. This diet, despite sounding unproductive, is actually really effective when it comes to improving your overall health. It’s worth checking out – and even trying out – because of several reasons. Here are three of them:

1.Keto Is a Powerful Way to Burn Fat

According to a study, the keto diet is highly capable of burning up higher amounts of fat (10 times) than other popular diets. This study also showed that the keto diet participants displayed outstanding changes in percent body fat, hemoglobin A1c, BMI, and weight in a span of 10 weeks compared to the participants on another effective fat burning diet. The keto diet is able to pull this off because it forces our body to reach into the reserves of stored fat for energy while reprieving muscle, keeping our calories or BMR burned at a remarkable pace as we shed off pure body fat.

2. Keto Is Good at Balancing Hormones

The keto diet’s hormone-balancing powers are really impressive. For fertility, the keto diet can significantly regulate blood sugar levels, reduce fasting insulin, and support balance of FSH to LH hormones using pituitary processes. Keto does this by utilizing fat as your main fuel, which can do wonders for your reproductive glands and aid in the release of estrogen that are tucked away in your body fat. But if you’re going to go keto for this specific reason, be sure to support it with the right nutritional compounds and supplements to avoid causing negative hormonal side effects.

3. Keto Is Effective at Trimming Blood Sugar Levels

Whether you have diabetes or not, the ability of keto to reduce blood sugar levels will be great for you. What’s even impressive is that it can help control and reverse type 2 diabetes. If you’re wondering how, the keto diet enables the body to maintain safe amounts of low glucose levels. When we lessen our dietary carbohydrate, it eliminates sudden rapid increases in blood sugar and reduces our body’s need for insulin. And by manufacturing ketones as the main fuel source from body instead of glucose from carbs, our body’s cell receptors will become less inflamed from less abuse and its insulin sensitivity will dramatically improve.