Category: Points of interest

Nighttime Yoga Poses!

10 Nighttime Yoga Poses You Can Do in Bed

Finish with the king of all relaxation yoga poses, otherwise known as Corpse Pose. Savasana helps put your body in ideal anatomical alignment to promote deep relaxation. If you haven’t fallen asleep already, this will surely send you off to dreamland.

  1. Lie flat on your bed and stack two pillows underneath your knees.
  2. Open your knees about shoulder-width apart, or as wide as you can while comfortably keeping them propped on the pillows.
  3. Stretch your arms out to your sides with palms facing up.
  4. Lift your chin slightly up to face the ceiling to allow for smooth breathing.
  5. Begin your deep breaths and don’t fight the urge to fall asleep. This is a great pose to spend the entire night in.
When you can’t seem to get the shut-eye you desperately need, try these relaxing yoga poses you can do right in bed to help you get to sleep fast.

About Jessica Gouthro

Jessica is a NASM Certified and Prenatal Certified Personal Trainer, Fitness Nutrition Specialist, and co-host of the popular YouTube show Live Lean TV. She has over 12 years of experience in fitness and nutrition coaching, and she has clients all over the world.

When she’s not shooting fitness and nutrition videos, writing workouts, creating recipes, or working with clients, she enjoys long walks on the beach, fun workouts, and spending time with her husband, dog, and baby-on-the-way!

9 Easy Yoga Poses to Reverse Bad Posture

Benefits Of Taking Vitamin C

Important Sources of Vitamin C

The important sources of vitamin C are citrus fruits such as oranges and grapes. [1] Strawberries, raspberries, cabbages, cauliflowers, other leafy vegetables, red peppers, potatoes, broccoli, chilies, watercresses, parsley, brussels sprouts, cantaloupes, mange touts, and kiwi fruits are also rich sources of this vitamin. Cooking food at low temperatures and for a shorter period is important to keep the vitamin C preserved and beneficial.

Health Benefits of Vitamin C

The health benefits of this amazing antioxidant are explained in detail below:

Prevents Scurvy

Scurvy is caused by an insufficient intake of ascorbic acid. The symptoms of scurvy appear due to the weakening of connective tissues, bones, and blood vessels that include collagen. [2] Vitamin C, a powerful antioxidant, is required for the production of collagen.

Treats Common Cold

A 2013 report published in the Cochrane Database of Systematic Reviews suggests that ascorbic acid enhances the immune system of our body, which protects us from cold and cough. [3] The study also showed that when administered regularly, vitamin C reduces the duration of colds. Besides, it facilitates the absorption of iron and, therefore, strengthens the body’s resistance to infection. It also fights against viruses.

Lowers Hypertension

Vitamin C is one of the safest and most effective nutrients. Photo Credit: Shutterstock

People with hypertension are at high risk of developing cardiovascular diseases. According to a 2012 research published in the American Journal of Clinical Nutrition, vitamin C intake helps in lowering the body’s blood pressure in the short term. [4]

Acts as a Potent Vasodilator Antioxidant

Treatment with vitamin C has effectively resulted in the proper dilation of blood vessels in the cases of atherosclerosis, congestive heart failure, high cholesterol, angina pectoris, and high blood pressure. Dr. Melissa A. Moser, University of Connecticut, USA, in her 2016 report published in the International Journal of Molecular Sciences, carried out epidemiologic research on vitamin C to study its potential role in cardiovascular diseases. [5] Results have found that the supplements of this vitamin improve blood vessel dilation and protect cardiovascular health.

Treats Lead Toxicity

Lead toxicity is a severe health problem found mostly in children, especially in urban areas. Abnormal development and growth have been found in some children who are exposed to lead. They develop behavioral problems, learning disabilities, and also tend to have a low IQ. It may damage the kidneys and increase blood pressure in adults. [6] Vitamin C supplements can reduce the blood lead level.

Treats Cataracts (Eye Disorder)

Cataracts are the most common conditions of visual problems. A decrease in the level of vitamin C in the lens of the human eye has been found more common when cataracts are present. Excessive intake of ascorbic acid increases the blood supply to the ocular areas of the body. According to the American Optometric Association, when Vitamin C is consumed with other essential nutrients, it can slow the progression of age-related macular degeneration (AMD) and visual acuity loss. [7]

Anti-cancer Potential

According to the National Cancer Institute, some clinical trials have shown that when cancer patients are given a high dosage of vitamin C, they show improved quality of life and fewer side effects. [8] However, other studies say that it is better to abstain from this treatment until the effects are fully studied. [9]

Combats Stroke

Vitamin C helps in reducing the risk of stroke, a type of cardiovascular disease. A diet full of vegetables and fruits supplies a good quantity of this vitamin, which maintains an appropriate blood pressure level. [10] It also protects the body from free radicals which could be the reason for the stroke.

Improves your Mood

Vitamin C plays a key role in the production of neurotransmitters like norepinephrine. They affect the mood of a person and are critical to the proper functioning of the brain. A 2013 study  [11]conducted by Canadian researchers revealed that short-term therapy with vitamin C improves mood and reduces psychological distress in those acutely hospitalized patients with a high prevalence of suffering from hypovitaminosis.

Boosts Immunity

Immunity is another important benefit of this vitamin. Vitamin C is widely known for its contribution to the immune system and its stimulation of white blood vessels in the body. [12]

Repairs Wounds

Vitamin C helps repair wounds. It facilitates the growth of the connective tissues, which speeds up the process of healing wounds. [13]

Controls Asthma

Ascorbic acid helps reduce the symptoms of asthma. It helps to protect against the harmful effects of pollution on the human body, which often results in asthma-like symptoms. [14]EDITOR’S PICK

Manages Diabetes

According to a report [15] published by the Indian Journal of Medical Research, results show that daily intake of 1000 mg supplementary vitamin C can be beneficial in reducing blood glucose levels in people with type 2 diabetes, reducing their risk of complications.

Prevents Heart Diseases

An adequate amount of ascorbic acid is essential for the protection of blood vessels from the damage that free radicals can cause them. This could be a major cause of a heart disease called atherosclerosis. [16] Vitamin C acts as a preventative agent against this heart disease, as well as various other cardiac problems.

11 Amazing Vitamin C (Ascorbic Acid) Benefits

Did You Know? How To Keep Firmer, Younger, Looking SKIN~!

How to Keep Your Skin Firm as You Age

Along with wrinkles and fine lines, saggy skin is an age-related concern on many people’s minds.

This loss of definition can happen almost anywhere on the body, but the most common areas are the face, neck, abdomen, and arms.

Sagging skin is caused by several factors, including thinning of the epidermis (the surface of the skin) and collagen loss.

This article takes a look at why skin sags and includes information on how you can firm up your skin as you age. Get ready to turn back the clock.

What causes the skin to sag as we age?

Aging has become synonymous with sagging, and these reasons explain why.

Loss of collagen

Collagen is the most abundant protein in the body and is found in the bones, joints, and tendons.

It’s also what keeps the skin youthful by providing structure to the dermis, the thickest layer of the skin.

As you get older, the body loses collagen naturally. By extension, this includes elastin, another protein responsible for keeping the skin firm and tight.

Loose skin from weight loss

If you’ve lost weight, you may be left with loose skin. This is because skin expands as the body gains weight.

One studyTrusted Source found that when a person has carried around more weight for some time, it can damage the skin’s collagen and elastin fibers.

This affects the skin’s ability to snap back into place after weight loss. The same thing happens during pregnancy, when the skin expands over the abdomen.

Since loose skin can dramatically affect a person’s self-esteem, many people choose to undergo excess skin removal surgery. Some common procedures include abdominoplasty (tummy tuck) and mastopexy (breast lift).

Years of sun exposure

The sun plays a huge role in premature signs of aging.

A studyTrusted Source including 298 Caucasian women from the ages 30 to 78 found that ultraviolet exposure is responsible for 80 percent of visible facial aging signs.

This includes wrinkles, vascular disorders, and sagging skin.

These rays both damage and break down the skin’s elastin over time, leading to premature sagging.

Years of sun exposure can even cause thinning of the epidermis, the outermost layer of the skin.

Besides the sun, the skin is exposed to other free radicals outside that can deteriorate the collagen and elastin fibers. This includes toxins, pollutants, and even the food you’re consuming.

Are there nonsurgical ways to reverse this process?

Combating sagging doesn’t have to take place in a doctor’s office. There are many things you can try at home.

Firming creams

While you shouldn’t rely solely on firming creams, they can provide subtle differences in tightening up loose skin. Some even minimize the appearance of cellulite.

Keep in mind, however, that these results can take time. Moreover, some creams don’t provide any results.

To get the most out of your firming cream, choose one that contains these anti-aging ingredients: retinoids and collagen.

Use the cream daily, and be sure to maintain a healthy skin routine, such as regularly wearing sunscreen.

Facial exercises

If you want a natural facial lift, try facial exercises. You can do these at home and they don’t cost any money.

Facial exercises tone and tighten the muscles of the face using different techniques. For example, jawline exercises purportedly reduce the appearance of a double chin, which is a trouble area for some.

While there’s little clinical evidence on the effectiveness of facial exercises or “facial yoga,” more research has been emerging as of late.

For example, a study Trusted Sourcedone by Dr. Murad Alam, vice chair and professor of dermatology at Northwestern University Feinberg School of Medicine, found that doing daily facial exercises had positive anti-aging results.

When doing facial exercises, you can use a jade roller to assist you.

This ancient Chinese beauty tool is said to:

  • encourage lymphatic drainage
  • stimulate circulation
  • relax facial muscles

While there isn’t a lot of evidence to support these claims, beauty experts swear by it. Similarly, a gua sha stone is another popular beauty tool.

Supplements

When it comes to improving the skin’s appearance, there are a couple of supplements that can do just that. These include:

  • Collagen peptides. The market for this supplement has become popular over the past several years for a reason: It works to replenish the collagen that’s broken down in the body. You can take it in many forms, including a collagen drink. Take it daily and consistently to see results.
  • Vitamin C. This powerful antioxidant repairs damaged skin cells, protects the skin from free radicals, and even assists in collagen production.

https://www.healthline.com/health/firmness-skin#nonsurgical-remedies

Mental Health~ How To Avoid Depression

Get Moving

When loneliness sets in, the feeling can weigh heavily on your entire body. Whenever this feeling starts to overtake you, fight back and get productive. Whether it is going on a walk, browsing your favorite store, or even picking up around the house, moving about and engaging in other tasks will help to distract you and may offer some relief. It is about taking small steps to get to where you need to be, so anything you can do to push yourself away from these thoughts of isolation will help.

Picture Your Loneliness

Sometimes, people find that picturing their depression or feelings of isolation as something separate from them (such as a cloud or something similar) helps them feel more control over it. These feelings are then seen as something that you can walk away from or have the choice to ignore. It also allows you the knowledge that these feelings are not who you are. You are whoever you choose to be and you have control over how you want to feel.

Reach Out To Someone

Dreamstime

Talking about things that you are struggling with can be a huge challenge. It is not easy but can be an extremely helpful step in getting back to your happy self. You never know who you may able to relate to through this process. Many who end up opening up about their problems find themselves surprised as to how many others have gone through (or are currently going through) the same thing. You may end up helping someone you did not even realize was struggling and who was afraid to reach out themselves.

Visit A Furry Friend

NewLifeOutlook

Animals can make great companions for those feeling more secluded in life. Dogs especially are naturally social and instinctively want to protect those that they know are struggling. Visit a shelter or pet shop and make some new furry friends. If you are up for it, consider adopting your own pet. Cats, fish, and dogs all make great additions to any household and offer you something to love and care for. They also allow something else to focus on, other than your feelings of isolation.

Set New Goals

AWAI

By making plans and setting goals, you give yourself something to strive for. Start off slow so that you do not overwhelm yourself. Setting just one or two goals for the day is a great way to start fighting back. Some ideas might be to call up a friend you have not spoken to for a while or go to a coffee shop for an hour. The next day, go grocery shopping, then make yourself one meal. Make them realistic and simple. Once completed, you will have allowed yourself a sense of accomplishment, knowing that you are fighting back one step at a time.

Start Journaling

NewLifeOutlook

If you are feeling up to it, go to a bookstore and spend some time picking out a journal that you love. When you get back home, make it a goal to write in it a few times a week. Getting your thoughts down on paper can help you look at them from a new perspective. It helps to clarify your emotions, allowing you to know yourself better and may help guide you in overcoming your struggles. Allowing yourself time to reflect and express can make a huge difference in how you approach life.

https://healthprep.com/mental-health/7-ways-to-deal-with-feelings-of-isolation/7/?utm_source=bing&utm_campaign=328752049&utm_medium=search&utm_term=isolation&utm_content=1153388258883535

Laugh a Little

In times if uncertain and stressful times, it is a necessity to laugh and lighten your load.

I am in no way making light of the Coronavirus. It is serious and scary. My hope is to make someone smile. MwsR❤️

Substitutes, When You Have No Eggs

1. Applesauce

Applesauce is a purée made from cooked apples.

It’s often sweetened or flavored with other spices like nutmeg and cinnamon. 

Using one-fourth cup (about 65 grams) of applesauce can replace one egg in most recipes.

It’s best to use unsweetened applesauce. If you’re using a sweetened variety, you should reduce the amount of sugar or sweetener in the recipe itself.

SUMMARY:Unsweetened applesauce is a great substitute for eggs in most recipes. You can use one-fourth cup (about 65 grams) to replace one egg.

2. Mashed Banana

Mashed banana is another popular replacement for eggs.

The only downside to baking with bananas is that your finished product may have a mild banana flavor.

Other puréed fruits like pumpkin and avocadowork too and may not affect the flavor as much.

Whichever fruit you choose to use, you can replace each egg with one-fourth cup (65 grams) of purée.

Baked goods made with puréed fruits may not brown as deeply, but they will be very dense and moist.

This substitution works best in cakes, muffins, brownies and quick breads.

SUMMARY:You can use mashed banana or other fruits like pumpkin and avocado to replace eggs. Use one-fourth cup (65 grams) of fruit pureé for each egg you want to replace.

3. Ground Flaxseeds or Chia Seeds

Flaxseeds and chia seeds are both tiny seeds that are highly nutritious.

They are high in omega-3 fatty acids, fiber and other unique plant compounds (4Trusted Source, 5Trusted Source, 6Trusted Source, 7).

You can grind the seeds yourself at home or buy ready-made seed meal from the store. 

To replace one egg, whisk together 1 tablespoon (7 grams) of ground chia or flaxseeds with 3 tablespoons (45 grams) of water until fully absorbed and thickened.

Doing so may cause baked goods to become heavy and dense. Also, it may result in a nuttier flavor, so it works best in products like pancakes, waffles, muffins, breads and cookies.

SUMMARY:Ground flaxseeds and chia seeds make great egg substitutes. Mixing 1 tablespoon (7 grams) of either with 3 tablespoons (45 grams) of water can replace one egg.

4. Commercial Egg Replacer

There are a variety of commercial egg replacers on the market. These are typically made from potato starch, tapioca starch and leavening agents.

Egg replacers are suitable for all baked goods and should not affect the flavor of the finished product.

Some commercially available brands include Bob’s Red Mill, Ener-G and Organ. You can find them at many supermarkets and online.

Each brand comes with its own instructions, but typically you combine 1.5 teaspoons (10 grams) of powder with 2–3 tablespoons (30–45 grams) of warm water to replace one egg.

SUMMARY:A variety of commercial egg replacers are available. Combine 1.5 teaspoons (10 grams) of powder with 2–3 tablespoons (30–40 grams) of water to replace each egg.

5. Silken Tofu

Tofu is condensed soy milk that has been processed and pressed into solid blocks.

The texture of tofu varies based on its water content. The more water that is pressed out, the firmer the tofu gets.

Silken tofu has a high water content and is, therefore, softer in consistency.

To replace one egg, substitute one-fourth cup (about 60 grams) of puréed, silken tofu.

Silken tofu is relatively flavorless, but it can make baked goods dense and heavy, so it’s best used in brownies, cookies, quick breads and cakes.

SUMMARY:Silken tofu is a great substitute for eggs, but may lead to a heavier, denser product. To replace one egg, use one-fourth cup (about 60 grams) of puréed tofu.

6. Vinegar and Baking Soda

Mixing 1 teaspoon (7 grams) of baking soda with 1 tablespoon (15 grams) of vinegar can replace one egg in most recipes.Apple cider vinegar or white distilled vinegar are the most popular choices. 

When mixed together, vinegar and baking soda start a chemical reaction that produces carbon dioxide and water, which makes baked goods light and airy. 

This substitution works best for cakes, cupcakes and quick breads.

SUMMARY:Mixing 1 teaspoon (7 grams) of baking soda with 1 tablespoon (15 grams) of vinegar can replace one egg in most recipes. This combination works especially well in baked goods that are meant to be light and airy.

7. Yogurt or Buttermilk

Both yogurt and buttermilk are good substitutes for eggs.

It’s best to use plain yogurt, as flavored and sweetened varieties may alter the flavor of your recipe.

You can use one-fourth cup (60 grams) of yogurt or buttermilk for each egg that needs to be replaced.

This substitution works best for muffins, cakes and cupcakes.

SUMMARY:You can use one-fourth cup (60 grams) of plain yogurt or buttermilk to replace one egg. These substitutions work especially well in muffins and cakes.

8. Arrowroot Powder

Arrowroot is a South American tuber plant that is high in starch. The starch is extracted from the roots of the plant and sold as a powder, starch or flour.

It resembles corn starch and is used in cooking, baking and a variety of personal and household products. You can find it at many health food stores and online.

A mixture of 2 tablespoons (about 18 grams) of arrowroot powder and 3 tablespoons (45 grams) of water can be used to replace one egg.

SUMMARY:Arrowroot powder is a great replacement for eggs. Mix 2 tablespoons (about 18 grams) of it with 3 tablespoons (45 grams) of water to replace one egg.

9. Aquafaba

Aquafaba is the liquid left over from cooking beans or legumes.

It’s the same liquid that is found in canned chickpeas or beans.

The liquid has a very similar consistency to that of raw egg whites, making it an excellent substitution for many recipes.

You can use 3 tablespoons (45 grams) of aquafaba to replace one egg.

Aquafaba works especially well in recipes that call for just egg whites, such as meringues, marshmallows, macaroons or nougat.

SUMMARY:Aquafaba is the liquid found in canned beans. You can use 3 tablespoons (45 grams) of it as a substitute for one whole egg or one egg white.

10. Nut Butter

Nut butters like peanut, cashew or almond buttercan also be used to substitute eggs in most recipes.

To replace one egg, use 3 tablespoons (60 grams) of nut butter.

This may affect the flavor of your finished product, and it’s best used in brownies, pancakes and cookies.

You should also make sure to use creamy nut butters, rather than chunky varieties, so that everything mixes properly.

SUMMARY:You can use 3 tablespoons (60 grams) of peanut, cashew or almond butter for each egg you want to replace. However, it may result in a nuttier flavor.

11. Carbonated Water

Carbonated water can add moisture to a recipe, but it also acts as a great leavening agent.

The carbonation traps air bubbles, which help make the finished product light and fluffy.

You can replace each egg with one-fourth cup (60 grams) of carbonated water.

This substitution works great for cakes, cupcakes and quick breads.

SUMMARY:Carbonated water makes a great egg replacement in products that are meant to be light and fluffy. Use one-fourth cup (60 grams) of it to replace each egg.

12. Agar-Agar or Gelatin

Gelatin is a gelling agent that makes a great substitute for eggs.

However, it’s an animal protein that is typically derived from the collagen of pigs and cows. If you avoid animal products, agar-agar is a vegan alternative obtained from a type of seaweed or algae.

Both can be found as unflavored powders in most supermarkets and health food stores or online.

To replace one egg, dissolve 1 tablespoon (about 9 grams) of unflavored gelatin in 1 tablespoon (15 grams) of cold water. Then, mix in 2 tablespoons (30 grams) of boiling water until frothy.

Alternatively, you can use 1 tablespoon (9 grams) of agar-agar powder mixed with 1 tablespoon (15 grams) of water to replace one egg.

Neither of these replacements should affect the flavor of your finished product, but they may create a slightly stiffer texture. 

SUMMARY:Mixing 1 tablespoon (9 grams) of gelatin with 3 tablespoons (45 grams) of water can replace one egg. You can also mix 1 tablespoon (9 grams) of agar-agar with 1 tablespoon (15 grams) of water.

13. Soy Lecithin

Soy lecithin is a byproduct of soybean oil and has binding properties similar to that of eggs.

It’s frequently added to commercially prepared foods because of its ability to mix and hold ingredients together.

It’s also sold in powder form in most health food stores and online.

Adding 1 tablespoon (14 grams) of soy lecithin powder to your recipe can replace one egg.

SUMMARY:1 tablespoon (14 grams) of soy lecithin can be used to replace one whole egg or one egg yolk in most recipes.

What If a Recipe Calls for Egg Whites or Yolks?

The ingredients shared in this article are great substitutes for whole eggs, but some recipes call for just egg whites or egg yolks.

Here are the best replacements for each: 

  • Egg whites: Aquafaba is the best option. Use 3 tablespoons (45 grams) for each egg white you want to replace.
  • Egg yolks: Soy lecithin is a great substitute. You can replace each large egg yolk with 1 tablespoon (14 grams).

SUMMARY:Aquafaba is a great substitute for egg whites, whereas the best substitute for egg yolks is soy lecithin.

The Bottom Line

Eggs contribute to the overall structure, color, flavor and consistency of baked goods.

Unfortunately, some people cannot eat eggs, or simply choose not to. Luckily, plenty of foods can replace eggs in baking, though not all of them act the same way. 

Some egg alternatives are better for heavy, dense products, while others are great for light and fluffy baked goods.

You may need to experiment with various egg alternatives to get the texture and flavor you desire in your recipes.

Clean this!!!

The idea of cleaning every high-touch surface can be overwhelming, though, so we’ve compiled a list of the most essential spots to clean and disinfect, just in case there are any you’ve forgotten. Think about your average day around the house, in your car, and at the office, and clean everything you touch frequently. This list can help you get started.

  • Light switches
  • Doorknobs (on the inside and outside and also the locks on the doors)
  • House keys and car keys
  • Cellphone and landline
  • Earbuds, headphones, and AirPods
  • Refrigerator handle
  • Oven knobs
  • Small kitchen appliances
  • Drawer pulls
  • Sink knobs
  • Bathtub knobs
  • Toilet flusher
  • Toothbrush
  • Hairbrush
  • Makeup and brushes
  • Any bottles of hair care or skin care
  • Desk
  • Computer screen
  • Computer mouse or laptop touchpad
  • Computer keyboard
  • Windows
  • Mirrors
  • TV remote
  • Car door handles
  • Steering wheel of your car
  • Dashboard of your car (including the radio and air vents)
  • Gear shift of your car
  • Rearview mirror of your car

Planting Tips

planting siberian squill

Denis and Yulia Pogostins

Get your garden off to a good start by planting your perennials at the right time and handling them the right way. One guiding philosophy: Perennial plants are all about the roots. Keeping the roots strong and healthy is the number one consideration when planting perennials. It’s those roots that will keep the plants coming up year after year. Here’s what you need to know about planting perennials to give them what they need to grow up and be beautiful.

Fall or Spring?

Knowing when to plant perennials is essential. Spring is generally the best time to plant, for obvious reasons. The soil is warming, the sun is shining, the days are lengthening and the rain if falling. Spring is also a good time to divide existing perennials that have gotten bigger and better and plant the smaller pieces in other locations.  
 
Fall is a good planting time for perennials that bloom in the spring or summer. Fall planting gives them time to grow strong roots to prepare for the big flower show the following year. Another plus to fall planting: Nurseries are cutting prices on perennials at the end of the season, so you can save a lot of money. 

Do not plant in the summer. It’s too hot, the days are too long and rain is unreliable in many climates. There’s too much stress for a new plant to thrive. And winter? No. Just, no. 

How Do I Plant?

New plants come in three forms. Knowing how to plant perennials correctly depends on which form you’re planting.

Container-grown perennial plants are the ones you buy at a nursery or plant center, already growing in a pot. They’re the easiest to transplant successfully. Dig a hole twice as wide as the container but no deeper. Pull the plant out of the pot, gently loosen the roots and place in the hole. Fill the hole with soil mixed with compost and water well. Fertilize a week after planting.

Bare-root perennial plants are less expensive than the container-grown ones, but they’re a little trickier. They are just as billed: a clump of plant roots. They’re not for beginners. Soak them in water before planting them in the ground. Add compost to the soil at time of planting and pamper them till they sprout leaves.

Seeds are the least expensive way to start a garden of perennial plants. Growing from seed takes more skill and patience than transplanting container-grown perennial plants. Perennials are slow growing, so if you sow seeds directly in the ground after the last frost you won’t have adult plants till late in the season. Best to start them in the winter, indoors, in small pots and pamper them until they are large enough to transplant outdoors.