Can't sleep?

A good sleep gives you the most freshness for your health .if you can't sleep properly then your life is over.To get a good night's sleep, you have to eat the right foods. The quantity of these foods and when you eat them are important and they must be incorporated into your diet if you want to sleep well. When small dietary changes are made in your life, you will experience a large difference in the quality of sleep you get, your overall health and behavior. The trick here is to consume foods having high amounts of tryptophan combined with carbohydrates to achieve sleep improvements.

Healthy Foods:

Bananas: 

They're practically a sleeping pill in a peel. In addition to a bit of soothing melatonin and serotonin, bananas contain magnesium, a muscle relaxant.

Warm milk:

It's not a myth. Milk has some tryptophan an amino acid that has a sedative like effect - and calcium, which helps the brain use tryptophan. Plus there's the psychological throw-back to infancy, when a warm bottle meant "relax, everything's fine.

Cherries:

These juicy red berries are calcium rich and packed with melatonin a sleep-inducing hormone which can help fight insomnia. So if you're suffering from jet lag or your natural sleep patterns are disturbed, try snacking on a handful of fresh or dried cherries before bed or guzzling a glass of cherry juice to see you through to the land of nod.

Dairy Products:

Ever wondered why hot milk is a well-known bedtime drink? Well, milk along with other types of dairy products contains tryptophan and calcium, both of which work together to induce sleep. Calcium is also a good stress reliever so ensuring you get your daily dose may help you forget all those niggling thoughts from today.

Honey:

Drizzle a little in your warm milk or herbel tea. Lots of sugar is stimulating, but a little glucose tells your brain to turn off orexin.

Potatoes:

A small baked spud won't overwhelm your GI tract, and it clears away acids that can interfere with yawn-inducing tryptophan. To up the soothing effects, mash it with warm milk.

Almonds:

Almonds contain magnesium which promotes sleep and muscle relaxation. Consuming a small portion of these tasty nuts can also help regulate your blood sugar levels, aiding shut eye until your alarm goes off.

Eat protein with rich carbohydrates:

You know the slump you feel after finishing off that turkey roast dinner? Well, this common occurrence may have added to the rumours about turkey's sleep-inducing properties. But, studies have shown turkey contains about the same amount of tryptophan as both chicken and beef. However, combining protein and carbohydrate-rich foods such as rice or whole grains should create the desired effect. This is because carbohydrates help stimulate the production of insulin which fights against amino acids competing with tryptophan.

 Have a good sleep to all     

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Soya gives you best health

Today i will share about the benefits of soya products through this article.There is always a concern regarding the deteriorating health effects of modern foods habits and more and more people with the passage of time are getting more and more aware of the effects that unhealthy food products are capable of leaving. As a result, over the last few years an inclination towards natural and organic food materials can be perceived all over the world. Soya beans deserve a special mention in this regard as these beans are perfect for a nutrient rich diet and do not give rise to any serious health hazard. In fact, soy rich foods have certain health benefits that can come as a boon to those who are in search of a healthy diet chart at an affordable price.

One of the most important health benefits of soya products is their impact on cancer. Latest researches show that the ingredients in these products can effectively curb cancer risks and even the growth of cancerous cells to some extent. Especially, breast cancer victims can benefit immensely from these products. It is to be kept in mind that these products are to be consumed in perfect proportions in order to get the best results. Moreover, it is better to consult a health professional before consuming such products.

Another important benefit of soya beans and related products is that they help in checking heart diseases by taking a toll on the accumulated cholesterol. Soy can effectively replace harmful foods with the much needed protein and nutrient rich diet, thus curbing the accumulated fat to a large extent. As a result cardiologists across the globe prescribe the use of these products to those who are vulnerable to heart diseases and need to get rid of the extra fat accumulated in their body.

The grain also shows some positive reactions towards the use of soya beans. It is been found out that those who consume these beans and related products on regular basis generally develop a good verbal memory, thus improving their cognitive function and also the function of the frontal lobe. This enhanced state of the brain helps people execute their tasks more easily and also equips them with confidence. Moreover, these beans contain high level of protein and vitamin that contribute to the overall development of the body as well. Therefore, inclusion of these beans in daily diet chart can make a person counter several health problems effectively.

There are many companies that manufacture soya products and provide them at affordable rates. However, one thing that requires enough consideration from the part of the consumer is the quality of the products. Though almost all companies speak of their products as pure and unaltered, in some cases the products are found to be injected with hormones and other additives that can give rise to health hazards in human beings. Therefore, it is always better to choose the products that are one hundred percent certified organic. Users can easily place an order over the internet if they want to grab such product at affordable price.

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Take care skin in winter

I like winter and hope you too.But the most problem we face the skin problem.Here you will get some quick tips which will help you a lot .

Just follow these three simple changes.
First grab a great sugar scrub to polish away tan lines and uneven, dead skin.  'Yummy' scrubs are terrific because they mix sugars and salts for perfect results.  You will love how clean and smooth you feel after an all over treatment!

Then grab a rich, moisturizing body butter.  Apply generously to special areas like knees, heels, elbows and cuticles.  Do this twice a day to keep skin pliable and smooth.

Finally, slather on a light, silky lotion like 'Meringue Plus' to the rest of your body.  This will lock in moisture and ensure that your skin glows and remains touchably soft!
Just maintain this simple routine through out the cold winter.  I guarantee it will keep you looking and feeling utterly amazing. And don't be surprised when your friends ask what your secret is...because I know they will!

Now If you really want to pamper yourself add a natural bar soap!  Soaps made the old fashioned way contain glycerin for moisture.  They are even better when made with skin loving ingredients like herbs, flowers, oats, honey, coco butter or shea butter!  Your skin will feel so amazing when you switch to a natural soap you will wonder why you didn't do it sooner.

To top off your skin care routine add specialty products like creamy facial cleansers, face moisturizers and under eye herbal treatments.  They will make you smile!

Surround your happy face with shiny, healthy, strong hair.  Use a 'hot oil treatment' infused with herbs twice a month to repair damage from wind, sun and blow dryers.  And use a daily conditioner to keep hair in good shape in between treatments!

Finally remember...when your feet feel good your whole body feels better!  So treat them weekly to a reviving, minty, epsom soak and rich, soothing, cooling creams!

There is nothing as good as freshly made, natural bath and body products. They feel different, work different, are much more effective and they are simply better for you.  Don't you and your family deserve the very best?  Of course you do!

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Lavender Oil and Benefits.

Oil of lavender is one of the most powerful natural remedies known to mankind. Since ancient times, oil of lavender has been used to give relief from many medical and cosmetic problems. The composition of oil of lavender is such that its power to cure and soothe is completely natural. A host of problems afflicting the human body and mind can be relieved with the help of lavender oil.

Apart from its natural healing powers lavender oil is highly aromatic and soothing to the olfactory senses. As a remedy, lavender oil finds mention in ancient medical texts and also in romantic fables and stories. Kings and noblemen of yore highly prized lavender oil for its unique properties of healing and smelling. Even in the modern times, lavender is most sought after as a perfume; it is used all over the world.

As a remedy, lavender oil has many applications. It can be used for treating headaches, stress, cuts, minor burns, insect bites, fever and fatigue. Lavender oil is also used as a remedy in problems of the nerves, and it is especially effective in relieving respiratory problems. The cicatrizant present in the oil makes it very effective in providing relief from eczema, psoriasis and minor burns.

Benefits of lavender oil unfold into a long list; a few of them are as follows –

A few drops of lavender oil in your bath water will soothe aching muscles and relax you

Mosquitoes don't like the smell of lavender oil – a few drops on your skin will keep them at bay

A few drops of lavender oil added to plain face cream sold by chemists, will inhibit bacteria that causes acne

Lavender oil can help scalp conditions such as dandruff

Lavender oil is an anti-inflammatory and will reduce itching an swelling of insect bites

However with all its benefits, pure lavender oil is often difficult to find, and purchasing lavender oil in an unadulterated form is not easy. Because of the use of artificial fragrances and the addition of carrier oils, it is often difficult to source pure lavender oil.

To have perfect satisfaction in relation to lavender oil it is important to procure it from a source with genuine credentials. Lullaby Lavender is one such place for genuine lavender oil. Their lavender oil is extracted from hand harvested lavender from their own lavender fields in New Zealand. The quality of Lullaby Lavender meets the highest standards as their products are manufactured on the basis of expert advice and very stringent quality control. So the product reaching the hands of users is of the highest quality.

It must be remembered that to get the many benefits from the oil of lavender, one must ensure that the oil being used is 100% pure lavender oil.

15 Hair color tips

Who does not like hair color? we love it but only few people know some important factors about the hair color and they ask several times to do it by the hair color.You should also check these factors for the best hair color experience.

1. if the visit salon hair coloring, said the best or bring some models photos for stylist reference, so that the other party can be sure to grasp what you want color, greatly reduced the misunderstand each other.

2. don't choose too 'radical' color. The basic principle of hair coloring is to make hair become more beautiful, also let the hair coloring natural color and hair and.

3. when choosing color to skin and eye color as the basis, deep or shallow twice than they are usually suitable for. If you do decide to catch other bold colors, there are several suggestions, so that the overall shape more stereo, apricot and honey can do a warm feeling; dark brown hair color to add caramel coloring, or coffee and chocolate to add a sense of hierarchy.

4. too deep a single color will look older. Don't like exaggerated color you can choose hair coloring agent semi-permanent, it can not only bring the hair natural shine, and when the color fading is more permanent hair coloring agent is not obvious.

5. even to cover gray hair, also should avoid to use too deep color, ranging from pale and your child's hair color is the most ideal. It can make skin more soft, at the same time when the grey hair new growth again, they are not too obtrusive.

6. hair coloring agent to avoid contact with skin, hair coloring can precede before near the hair side skin smear vaseline. Do-it-yourself hair coloring also must wear latex gloves, and sponge or cotton to wipe clean soiled skin.

7. don't start to apply hair coloring agent. The hair is divided into different regions, and use the comb clear world, so in the subsequent color, hair coloring agent can be more close to the hair root and hair coloring broom hair coloring agent; starting from the root hair painted, and then slowly extends to the tail hair.

8. if you will once again be had been dyed hair dye, hair coloring agent in the root should be allowed to stay for a few minutes, then for the remaining part. Look at the time required for the specification of the product before the hair coloring suggestions. Hair coloring time will affect the expected effect, time is too long, can make the hair too deep or too shallow, but also may make the damaged hair.

9. to remedy slightly faded hair, the hair coloring agent in the palm of the hand down the amount, color and then comb with comb, hair tip from the root to make natural, implicit 'complementary'.

10. healthy hair can make hair coloring colors more durable. Hair coloring to moisturize and repair h oil directly onto dry hair, starting from the tail hair to massage to the roots, or h Oil and hair coloring agent can be mixed together, strengthen the protection of hair, the sesame oil and plant essential oil ingredients can penetrate into hair scale under the surface of the fiber, dyed hair health.

11. from the scalp out of oil secretion to protect hair effect. So the night before hair coloring is best not to wash your hair, so that the natural oils reduce the harm caused by hair coloring agent.

12. hair coloring after appropriate conversion with color protection shampoo and conditioner. To prevent color fading, at the same time to repair and nourish dry function.

14. the UV rays of the sun and the sea will also speed up the fading speed. Lock color sunscreen bubble in the daytime with free wash contains holly and cinnamon, sunscreen, can protect hair from sun damage, effectively lock the hair color. Swimming also should wear  wear a hat, do sufficient protection for the hair.

15. in addition to the use of color products, in fact, there are other ways to keep hair color, hair before shampooing poured in, and then wait 15 minutes before flushing; and dark color (such as chocolate and chestnut and so on) the trial has been cold coffee washing hair, wait 20 minutes and then shampoo.Many girls love bonded hair extensions .

Best of luck

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Perfumes for men

We are all crazy when it comes perfumes matter.We try to choose the best perfume and our friends give the superb feedback.Its not about just the perfume but it reflects your life style.Today in this post you will get idea about men's deodorants.

Men's are crazy after the deodorants, but many of you actually love to use the perfumes which even give you ultimate happiness. You should definitely make sure to take a look at the perfumes for men, which are simply mind blowing indeed. These are prepared from a wonderful combination of the orange water along with that extracts of flowers are also in filled in it. Along with that you should love to know that they have used some other kind of the ingredients which are ready to give you a soothing feeling in the body. As you are ready to buy you should go through the mens perfumes brands.

The list gives you details about the quality, quality as well. One most important thing to consider is that you should definitely check out the smell which actually gives you a blissful feel. Many of you actually love to have the soothing type while many love to have seducing types. Then it is always better to have a collection of the exotic ones as well as the one that would be motivating. You should also go through the Calvin Klein perfumes for men which actually gives you a combination smell of the rose, bagot, papaya, violet, pineapple. You should also check out the list of the top ten mens perfume which is simply exclusive with a mind blowing smell. The mens perfumes are the best one which would make you mesmerizes in every ways.

Women are also getting ready to give a dazzling effect to the people. Well for this you should go through the best women perfumes which are simply outstanding. Different brands have prepared their perfumes with different types of the products. Some brands have used fresh natural products while some have used the best chemicals so that the perfume would disseminate everywhere. You could see that top women perfumes have actually brought million dollar smiles on the face of the million users with their sterling look as well as smell. The bottle are shaped in a way so that you could simply carry them in your vanity bag that is you should not face any kind of the problem with handling it.

Each of the perfumes brands for women actually uses different types of the flavors like the rose, sandalwood, cedar. In order to confirm the listing you should jot down the names of top ten women perfumes so that you could plan out the budget. This would actually help you to choose the one that would help you in every ways. Even floral scents are also infused like marigold, jasmine and lily. Hope you would love to have such combinations so that you could enlighten your each day. From Monday to Saturday you could try out the best perfumes for women so that each day would become memorable for you. You should buy the top women perfumes, which is necessary for you so that you rejuvenate yourself in a new way.

How to control panic or anxiety

This post does no have any connection with health but due to request one of my visitors ,I am writing here.Many people they take pill or tablet before speaking at public place or for interview purpose also.Here they don't know that they are just spoiling their normal life.Taking medicine ,its a easy way but in long term they can't survive themselves ,It has been provede I can share some quick tips and you will not need to take any kin of medicine.


1.  Don’t expect perfection from yourself.  

None of us are perfect.  We all know that.  Yet when it comes to public speaking, some of us tend to kick ourselves over every little perceived mistake we make.  We magnify our imperfections, while ignoring all that’s good and well.  The truth is, even the best, most experienced speakers make many mistakes.  When they do, they recover, keep going gracefully, and all is well.  This is one of the keys to public speaking success: to keep going gracefully.  The audience will never know most of your mistakes, unless you halt your speech, break down, and confess them.  Carry on with poise.  Give yourself permission not to be perfect.

2.  Avoid equating public speaking to your self-worth.   

If you’re reading this article, you’re probably a successful professional who has worked hard to get to where you are today.  Public speaking is only a small part of your overall professional ability.  If you’re not confident at it, there are many ways to help you improve.  I’ve seen otherwise intelligent and capable
professionals shrivel up on stage, as if suddenly nothing about them is right.  Whether you’re good at public speaking or not has nothing to do with your value as a person.  It’s simply a skill that you can learn and become better at with practice.

3.  Avoid being nervous about your nervousness.  

Singer-songwriter Bruce Springsteen, legendary for his live concert performances, once observed that if he felt completely relaxed before a show, he wouldn’t perform as well as if he had felt nervous.  Springsteen knows how to channel his nervousness into excitement and power on stage.

Speakers who lack confidence often feel nervous, and then on top of that feel anxious about the fact that they’re nervous, which compounds the anxiety.  That’s a lot of stress to bear.  

Nervousness is our adrenaline flowing, that’s all.  It’s a form of energy.  Successful speakers know how to make this energy work for them, and turn nervousness into enthusiasm, engagement, and charisma. They have fun with it . It’s okay to be nervous. Make the energy work for you.

4.  Avoid trying to memorize every word.   

Unless you’re reciting the Pledge of Allegiance or your marriage vows, there’s no need to memorize every word of any speech.  Attempting to do so will simply increase stress, and cause greater nervousness if the sequence of the words you’re trying to memorize goes amiss.

5.  Avoid reading word for word.  

Avoid reading your presentation word for word from a script.  There’s a big difference between reading and speaking.  Dry reading disseminates information, often at the risk of the audience tuning out.  Speaking is creating an impact with your content and personality, so that not only is your message understood, your
professional profile rises.

hope you understand the matter,now promise yourself that in future you are not going to take any medicine to remove nervousness.

Effective Aid For Snorers

Today I am writing about the very common problem Snoring.Though this post also promote americansnor,but many of the users lik it.I posted it on my blog just because to aware you.As i said snoring is recognized as an affliction as it causes severe disruption and annoyance in the lives of those it affects. If you are one among them whose life is disturbed because of snoring then you need to know that there are many effective snoring solutions available at your fingertips that can help you get rid of this problem and lead a normal life. With the right kind of knowledge about the effective snoring cures, you can get the rest you need. And this article outlines the much required information for you, about one of the most effective snoring remedies called snoring mouthpiece.

You must know that awful snoring problems can lead to Sleep Apnea – a problem that might turn out deadly for some as it is the outcome of the blockage of airways. And snoring mouthpiece is proved to be the most effective and reliable aid for people troubled with sleep apnea.

Nowadays, there are so many bizarre anti snoring devices available on the internet, and with more being added all the time, finding the right snoring cures effective over your snoring problem can be a daunting task for you. Again, many of these unusual snoring solutions available on the internet have proven to be useless, doing nothing but simply keeping you awake at night causing discomforts. However, there are plenty of other proven snoring solutions that can help you eliminate snoring.

Thus, this shows that not all snoring remedies are right for every person. If you don't possess patience or are reluctant towards making some lifestyle changes or have no willingness to experiment with different solutions, then nowadays there are many online portals like americansnoring.com that offers free snoring test in order to help you find and choose the most effective options suitable to you.

Now, if you have already tried applying many antisnoring solutions and it has not provided desired effectiveness, or if you are investigating ways of effective elimination of snoring, then all you need to do is take the free snoring test at americansnoring.com and get the effective snoring cures on your quest for how to stop snoring permanently.

Does your snoring is keeping your loved ones awake? Is snoring causing a rift in your relationship? If you value your relationship, you must have already made it your priority to find effective stop snoring solutions to cure, so you both can sleep soundly cuddling together. If this is the case then you need to know about the stop snoring products available at americansnoring.com that already have emerged as a huge hit in the market where the miseries from snoring are addressed. Snoring has always been a prevalent and even serious problem, but these effective anti snoring products including Snoring Mouthpiece, Snoring Chin Strap, CPAP Machine, etc. can effectively reduces or even stops your snoring.

Stop Snoring Now and Sleep Better! Here you will find the causes, symptoms, how to stop snoring solution and sleep apnea treatments. Take a Snoring Test today and find out which Anti Snoring Devices is right for you.

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Hair grow faster

We all want growing healthy hair,we try several things to grow hair fast.We use good branded cosmetics,we use branded oil ,we attempt to make over the hair loss by opting different hair styling techniques but nothing appears to work. The true fact is that if you don't take the right food you will never get the healthy hair you expecting.You are what you eat; this saying does become a reality for our hair as well. A proper food in the diet not just stimulates hair growth but also improves on one's looks.

Beans 

Legumes like kidney beans and lentils should form a fundamental part of your hair-care diet. Not only do they offer plentiful protein to promote hair regrowth, but ample iron, zinc, and biotin.

Salmon 

Salmon is packed with omega-3 fatty acids, this high-quality protein source can also be filled with vitamin B-12 and iron. Essential omega-3 essential fatty acids are needed to support scalp health. An insufficiency of this can result in a dry scalp and therefore hair, giving it a dull look.

Eggs

Our hair need good supplement of proteins. Health hair require protein as necessary constituent. Eggs are rich supply of proteins. They also contain B vitamin and Biotin, also needed to prevent hair loss. A daily intake of 1 egg solves the issue.

Beef

Quality of locks are promoted by the consumption of Beef. It contain proteins, Vitamin B complex, iron and Zinc. To improve hair strength and to decrease hair thinning, consume beef two times or 3 times per week.

Carrots

Carrots are recognized to be best remedy for vision. Some interesting discovery is the fact that carrots are good for growing quality hair. The primary ingredient of carrots to advertise growth of hair is Beta carotene's found abundantly in carrots.

Beans

You will find different types of beans. Most common types are kidney beans, navy beans, black beans, pinto beans and soya beans. Beans consist large quantities of zinc, vitamin C and vitamin b complex. Such minerals enhance hair regrowth. Natural foods like beans are full of fiber and low calorie proteins.

Nuts

Nuts family include almonds, walnuts, cashew nuts and peanuts. They're good promoting hair growth and preventing hair loss and loss. Among best natural remedies and foods containing abundantly vitamins, iron, zinc, minerals, proteins and healthy fats. Hair loss prevention achieved by nuts easily. Go regularly in diet plan.

Spinach

Antioxidants and natural nutrients of hair regrowth are found in spinach. Excess quantity of Vitamin B, C, E, Calcium and Omega-3 fatty acids and iron result in naturally enhancing hair strength.

Low-fat dairy products

Low-fat dairy products like skim milk and yogurt is a great source of calcium, an important mineral for hair growth. They also contain whey and casein, two high-quality protein sources.

I advise you that always go for natural remedies as it gives best result. 

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How to increase appetite

Poor appetite is most common problem of child to adult.This is totaly not expected from healthy person.Also losing your appetite or your desire to eat is a common side effect of cancer and its treatment. Not eating can lead to weight loss, and weight loss can cause weakness and fatigue. Eating as well as you can during your cancer treatment and recovery is an important part of taking care of yourself.Proper nutrition can help you:

1. Feel better.
2. Keep up your strength and energy.
3. Maintain your weight and your body’s nutritional health.
4. Tolerate the side effects of treatment better.
5. Recover and heal as quickly as possible.

There are some quick tips can be shared with you if you are suffering from this disease .These tips are very effective for everyone.Just check it out and read it carefully

Eat five or six small meals and snacks each day, instead of three larger meals. Try to eat a little something every 2 to 3 hours.

With your doctor’s permission and guidance,be as physically active as possible. Whether walking around the neighborhood or doing chores around the house, physical activity can help stimulate your appetite. Start off

slowly and gradually increase your physical activity as you feel stronger.

Make eating more enjoyable by setting the table with pretty dishes and flowers. Play your favorite music or watch television while eating, or invite friends a family to eat with you.

Keep nutritious snacks handy to eat when you are hungry. Try yogurt, cereal and milk, half a sandwich, peanut butter, hard-cooked eggs, hearty soups, cheese and crackers, granola bars, ice cream, and

puddings.

Nutritional supplements, such as liquid meal replacements, may be helpful. Your doctor, nurse, or dietitian may have samples and suggestions about which supplements would be best for you.

Plan ahead. Ask family and friends to help you with cooking and shopping. Make sure you kitchen is well stocked with easy-to-eat and favorite foods.

Include high-protein foods and high calorie foods, in meals and snacks throughout the day.

Hope you have got benefits from these tips.pleas don't forget to share as well as comment.Your comment will encourage me to post more.

How to Gain weight for Athletes

Today those who are athletes for them a eating plan is most important. But this meal plan also should be perfect otherwise it won't work.Today i will post here some meal plan and experts recommended food,
The purpose of a high-calorie meal plan is typically to help an athlete gain weight and/or help maintain weight for those who expend large numbers of calories via exercise. One main goal of  this meal plan is to increase the nutrient density per meal without  adding lots of extra food. Thus, making high-calorie food exchanges is important.

Here are some meal eating plans which experts also follow :

Meal Planning Tips

Eat every 2-3 hours and within 30 minutes after a workout

Include whole grain carbohydrate and lean protein with every meal and snack

Add 2 Tbsp peanut butter to items like toast, bagels, waffles, oatmeal, crackers, shakes,etc.

Add whole wheat bread, rolls, or cheese toast to meals

Add granola to cereal, trail mix, yogurt, oatmeal, and ice cream

Add avocado to salads, sandwiches, wraps, lean burgers, chips, crackers, dips

 Eat sandwiches on wheat buns, subs, or bagels instead of on bread or a thin wrap

Choose high-calorie cereals, energy bars, granola bars, yogurts, etc.

Cook vegetables and meat in extra virgin olive oil

Make shakes with high-calorie shake powder and add ingredients like peanut butter,honey, chocolate syrup, ice cream, etc.

Add nuts to cereal, granola, trail mix, oatmeal, yogurt, parfaits, ice cream, and salads, andeat plain as a snack

Drink 2% milk, low-fat chocolate milk, meal-replacement shake, and/or 100% juice with meals and snacks

Eat a snack right before you go to bed, 7 days a week

If you skip breakfast, eat an extra snack/smoothie sometime throughout the day

You have already got the meal plan now see the food list that you should have :

1. Recommended Foods
2. Choose high-calorie, nutrient-dense foods instead of low-fat, low-calorie options. Examples
3. include the following:
4. Whole wheat bagels
5. Whole wheat hoagie buns
6. Oatmeal with granola
7. Granola
8. Cereals that contain nuts and granola (1 serving = 200 calories or more)
9. Whole grain chips
10. Pasta dishes
11. Muffins
12. Nut-based granola bars
13. Trail mix
14. Peanut butter
15. Nuts/seeds/flaxseed
16. Avocado
17. Olive oil
18. 2% milk/chocolate milk
19. Full-fat yogurts
20. Cheese
21. 100% juice
22. High-calorie protein powders
23. Lean cuts of red meat
24. Salmon

There are also some food which are not advised to have for Athletes.Although the goal is to gain/maintain weight with a high-calorie meal plan, try to eat quality nutrients the majority of the time and limit foods such as fried food, processed foods, sugary/packaged pastries, alcohol, etc.  

Examples of low-calorie foods to limit include the following: 

• Thin bread/tortillas/wraps 

• Low-calorie cereals (1 serving = less than 150 calories) 

• Low-fat granola bars 

• Low-calorie crackers 

• White flour, processed foods/snacks 

• Skim milk 

• Fat-free/lite yogurt 

• Fat-free foods 

• Sugar-free foods 

Hope you will get benefits from this lists.Try to maintain a routine for better result.

Natural tips to large your penis

Small penis creates lot of problem.It gives you mental pressure,you can't have good sexual life,you may not have child so its time to know some tips so that you can also say my penis is normal.I am going to write directly  these tips without much introduction.

First off, lets start by using a hot wrap:

The Hot Wrap: Take a wash cloth and soak under hot-warm water for several seconds,wringing out excess water. Wrap around your penis and testicles and hold for several  minutes.  Repeat  2-3  times,  making  sure  your  penis  is  good  and  warm.
           
 After you have Hot wrapped, dry of your penis well to ensure a good grip for the  following exercises:

1. The Length Xtender : Making it longer !
This exercise I call the Length Xtender for obvious reasons. This exercise stretches your penis out, stretching the erectile tissue. Your erectile tissue is kind of like your penis's central tendons that engorge with blood, which give you an erection. While this exercise will lengthen your penis in its flaccid and erect state, it will not thicken it as  much as lengthen. I find this exercise much healthier and safer than using weights for
penis enlargement. This exercise should be performed sitting on an edge of a chair or couch, but can be performed standing if preferred.
             

01. Make sure your penis is in its flaccid (limp) state. Take one hand and grip around the head of your penis. Grip firmly, but not hard enough to feel discomfort. Take your other hand and grip around the hand gripping your penis. This will ensure a firm and tight grip.

02. Pull out directly in front of yourself, pulling with enough force to feel a good stretch in your penis. Hold and count for 30 seconds. Repeat 10 times, adding a little extra  force each time, but not too hard to cause pain.

03. Relax, and slap your penis against your leg about 75 -100 times to get the blood flowing again. Rest for a minute.

4. Repeat step 2, except pulling to the left this time.

5. Repeat step 3.

6. Repeat step 2, except pulling to the right this time.

7. Repeat step 3.

8. Repeat step 2, except pulling up this time.

9. Repeat step 3.

10. Repeat step 2, except pulling down this time.

11. Finish by slapping your penis against your leg 75-100 times.

Next, Repeat step 2 as stated above, except this time rotate your penis in a circular fashion to the left about 30 times. Now rotate your penis to the right about 30 times.

Keep alternating left to right, until you have completed this exercise about 5 times to each side. End by slapping your penis against your leg 75 -100 times.

This exercise will ensure a longer penis within as little as 2 weeks, but within 3-4 months will really be noticeable. I encourage you to take a notebook and log your measurements are each week. This way you will know exactly what your progress is,and will also encourage you to keep up the exercises.

 This next exercise is called "jelq". Jelqing has been done for centuries by many tribes, cultures, and as a family secret. Passed down from father to son for generations, it has been held in the highest regard as the most effective method for enlarging your penis.

              

This milking exercise forces blood into the penis, repeatedly engorging the penis with blood. Over the course of several months, the blood spaces in the penis becomes larger, being able to hold more blood, which in return makes your penis larger.

This exercise requires 20-30 minutes of your time, and should be performed sitting on the edge of a chair, but may be done standing if desired. You will need a teaspoon of Vaseline or a healthy dousing of baby oil to perform this exercise.

Note: Sitting vertical is better than laying down due to the fact that gravity will aid in your milking sessions by keeping blood within your penis.

  2. Jelq - Milking the Penis for Enlargement

 First, apply a generous amount of Vaseline, baby oil, or other lubricant to your penis and rub evenly all over. Message your self to almost a full erection, but not quite.Now, message a small amount of lubrication into your palms. Take your left hand and make an "ok" symbol with your thumb and forefinger. Take your thumb and forefinger and grip tightly around the base of your penis. Keeping a tight grip, slide your hand down to the head of your penis, pulling as you go.

You should watch the head of your penis expanding as you slide your hand down.Repeat with your right hand. Now continue this act over and over, one hand then the other in a sort of "milking" action. Be sure to keep a tight grip around your penis with your thumb and forefinger as you milk down to your head, watching your head expand with blood as you repeat, one hand then the other, over and over again at a medium to brisk pace.

While milking, do not ejaculate. If you feel the urge to ejaculate, pause milking for a few moments and wait for the urge to subside. Holding back is an exercise in restraint,which  will  instill  a  sense  of  self-control.  This  milking  stimulates  circulation  in  t genitalia, and the increased blood supply is temporarily trapped in your penis.

 After several months of milking, your penis will begin grow longer as well as much thicker.You will probably notice a change after the first couple of sessions.

After  about  3-4  months  of  daily  practice,  results  will  become  permanent,  but  I encourage you to continue Jelq sessions to keep your penis in its utmost prime shape.

For the first week or so, only jelq for about 10 minutes per day, or 100-200 repetitions. After a week or so, try to work up to 20 minutes every day.. Really add some force (not

too much though, a moderate grip will work best) while you milk. Remember, keep your

penis in a half-erect state. If it's totally limp while you milk, you will not see any results. You MUST have a partial erection while doing this exercise.

After about 2 weeks, work yourself up to jelq sessions that last 30 minutes or so. Within a 3-4 month period you will be writing me to say how much you love this manual, I guarantee. This exercise is perhaps the most effective penis enlargement technique known to man. It not only makes your penis longer and thicker, but harder and over all healthier as well.

After you have had a 30-minute jelq session, your penis should feel warm, larger than normal, and tingly. This is the feeling that you want because it shows that you have broken down and fatigued your erectile tissue in your penis, and it will grow back bigger

and stronger, similar to body building. If you cannot achieve an erection for severa hours after a vigorous milking session, do not worry because this is quite normal. Your erectile tissue is just extremely tired, and will recover shortly.

Remember to keep your hands to the side of your penis, and your thumb over the top and your index finger under while you grip your penis to perform the milking exercise. After your jelq session,perform another "hot wrap" with a wash cloth to stimulate your penis and keep blood held within.

 3. Kegel's - The PC Exercise

This next Exercise is a true sex secret. Its called The PC Exercise, and it just may save  your life one day by helping prevent prostate cancer, as well as give you rock hard erections, and enable you to ejaculate further than you ever dreamed. It will also give you incredible power to hold back the urge to ejaculate until you feel the desire to. No more "minute man" syndrome. 

PC exercises, also known as Kegel exercises, strengthen the pubbocoxygennus muscle  (PC muscle), a sling of muscle that surrounds your anus and prostate gland. The PC muscle is the muscle that involuntary "pumps" when you ejaculate. Strengthening - and

learning to control - this muscles is THE sex secret. Maybe it sounds too good to be true, but there's now a simple, foolproof way for men to boost their partners' and their own pleasure during lovemaking. And it doesn't rely on aphrodisiacs or drugs. Instead,it involves doing a set of easy to learn pelvic-muscle exercises called Kegels (after Arnold Kegel, M.D., the gynecologist who developed them over 40 years ago).

Women have been practicing these moves for years to intensify their orgasms and increase their partners' stimulation. Now, sex therapists and researchers have discovered that both partners can benefit sexually when men do Kegels too. 

Time-honored Taoist healing techniques refer simply to "tightening the anus."

First, locate it. Stop the flow of urine when you take a pee. If you have trouble doin  this, you really need these exercises.

PC clamps : squeeze and release your PC muscle. Start with a set of 20-30, and work your way up to sets of 100-200. Do at least 300 EVERYDAY, for the rest of your life.

This will give you an erection harder than when you were a teenager. Continual practice

will ensure you a rock hard erection, any time you desire, as well as giving you the ability to actually hold back your orgasm as long as you desire simply by flexing your PC muscle.

  Long squeeze : hold PC muscle clamped tight for a count of twenty... or as long as yo can.

Stair steps : tighten and loosen in increments.

PC flutter : tighten the PC muscle as slowly as you possibly can. At some point it will "flutter," and you'll feel energy sparkling up your spine. Concentrate on deep, slow breathing while you do this - great for restoring energy when you're running down!

 Kegel exercises both strengthen and tone the pubococcygeal (PC) muscle-which runs from front to back in men's and women's pelvises--as well as the surrounding pelvic muscles. The PC muscle is what helps bring a man or woman to climax, and, along with other pelvic muscles, it also controls urination.

For a man who wants to learn how to perform Kegels, the first step is locating the PC muscle. Here's how: Some time when he has the urge to urinate, he should sit on the toilet with his legs spread, start to urinate, then try to stop the flow. (The PC muscle is the one he squeezes to do this.) After restarting the flow, he can practice stopping an restarting the stream of urine. It may take several attempts to actually isolate the PC muscle--the buttocks muscles have a tendency to kick in if the legs aren't kept wide. When a man has familiarized himself with the sensation of contracting the PC muscle, he's ready to practice holding the contractions. He should first try holding a contraction for several seconds three or four times a day.

Over the next few weeks, as he continues doing Kegels, he can gradually increase the time of the contraction until he is holding it for 10 to 15 seconds. Next, he should alternate these Kegel holds with a series of short, quick contractions. Dr. Hartman recommends that men gradually work up to a daily routine of 100 quick PC contractions and five holds. (Women who want to learn how to do Kegels should follow these same steps, but they only need to do the long holds for five seconds; men, however, need the

10- to 15-second hold for delaying ejaculation.)

After a few months of diligent practice, a man should be ready to try using the Kegel .Now that you know how to do the exercises, let’s begin our workout plan.

Please follow all 4 steps.

01. Begin by gently stretching your penis out by grasping around the head and pulling outward, then around in a circular rotation, left then to the right. Do this for about 5 minutes. This is the Length Xtender workout. Eventually you can work yourself up to 30 minutes of this exercise, but that’s after you’ve been doing this for at least a few months. This will lengthen your penis over time by stretching the center tissue out               longer. After about 5 minutes of warming up.

  02. Time for Jelq. A generous amount of Vaseline is needed for this exercise, about a teaspoon full. Rub the lubrication all around your penis, messaging yourself to a partial erection. Take the excess Vaseline and rub into your palms. Now take your index finger and thumb and grasp around the base of your penis, grab firmly and "milk" forward until you come to the head of your penis. Repeat with the other hand, and do this over and over at a medium pace, really concentrating on your head expanding as you milk forward. Do this for 15 minutes starting out. After one week Jelq for 20 minutes. After 2 weeks Jelq for 30 minutes at a time. By the third week you will start noticing a difference  in  your  length  and  especially  in  your  thickness.  After  you  have  jelqed   continuously for your appropriate amount of time, move on to exercise .

03. Kegels. This exercise is explained in the first part of the manual, so if you can’t remember how to do them, please revert to the beginning of the manual. Hold a PC flex for as long as you can, do this 5 times to warm up. Now do a set of 50 kegels, taking a 30 second brake after the 50 have been achieved. Do 4 sets of 50 kegels starting out,every day after you jelq. Many men also get into the habit of doing kegels while they

drive,  work,  etc.  Kegels  are the most  important  exercise to do for  overall sexual performance. After a week of this regimen, do a set of 100 kegels at a time. Over a period of a month or so, you should be able to do 200-300 kegels at one time. Do 4 sets of these a day, and within a few months you will be able to hold off the urge to ejaculate for as long as you want, and will also be able to keep an erection after you have ejaculated. This exercise truly is the "sex secret". 

04. Finish with a Hot wrap. Soak a wash cloth under a hot faucet and wrap around your penis and testicles. Do this 3 times, and finish by drying with a towel.Do this workout plan every day, taking 2 days off every month. I guarantee results!

Source information - kedaidwasa

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Get relief of back pain using heating pad

Getting a back pain has become quite common nowadays with people from every age suffering from it. The reasons for it could be anything from a wrong posture to an unhealed injury. It is actually quite an aggravating situation which brings extreme stiffness, uneasiness and on top of it proscribes your mobility. If you are suffering from similar situation then treating the sore area with heat therapy could be a good solution.

Heat care has been used since ages as a tool to ease pain and is known to be quite effective. Our back forms one of the most sensitive parts of the body and gets stressed easily. Any kind of improper posture can affect the muscles which results in the stoppage of blood flow in the affected region and hence results in pain. By using shoulder heating pads in the affected place the muscles gets dilated which increases the blood flow significantly and tries to bring back the muscles to its normal condition. Therefore you can feel quite better by utilizing them. In fact if you have an injury then also the heat therapy could be quite affective in the healing process. But you should use it with a medical doctor as it also depends upon the condition of your wounds.

Many times after working long at the office or after a drive or a flight you may feel a stiff neck with increased pain. In such situations heating pads for the neck could turn useful. Application of heat releases the stress in the neck and brings it back to its normal condition. An advantage that comes with such therapies is that they are natural and cheap. Here you get an effective treatment without any kind of stress on your pocket. Additionally it doesn't suffer from any kind of side effects that comes when you start using drugs to ease yourself.

For heat treatment you can utilize hot water bottles or handmade flax cushions. But it might happen that you could feel a bit uncomfortable while using them. In such situations you can use microwavable heating pads that could be heated in the microwave and used almost instantly. Nowadays specific heating pads are available in the market that are designed specifically and independently to treat the neck, back and shoulder region. They are ergonomic and fit the affected region perfectly. The best part with them is that you can use them when you are on the move or are fixed at work. To buy such items conveniently to heal your back problems you can place your order at specific online stores.

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Aspergers symptoms

Finding a cure for autism is not an easy task, since there is no specific treatment available yet, with a consistently good success rate. However, there are some treatments or interventions that, according to some, have proven to be effective over the years and are widely adopted all over the world.

While some people claim a particular therapy to be effective, others have not had that same benefits and may continue to look for an alternative. Before selecting any cure, it may help to know about the different categories available so you can make an informed decision about the treatment.

In essence, there are three categories available: non-medical, medical and an alternative approach.

Non-Medical Cures for Autism: a therapeutic procedure.
This generally consists of different therapies, mainly in the form of interactions. One of these, Applied Behavioral Analysis has been scientifically proven, even though it has not been successful for everyone.While some of these therapies might not fully cure autism, they can still help reduce some of the autism symptoms and assist autistic people by improving their quality of life.

Although, some doubt the effectiveness of these therapies there are many who have experienced the benefits to help autistic people function better in daily life.

Medical approaches to cure autism

There are no specific medicines available yet that are a cure for autism. However, because of the increased medical knowledge and understanding there are now more and more trials for new drugs that may be able to cure autism in the future. It will however still take years for such a drug to become widely available, should any of those trials be successful.

The main reason of it being so difficult to find an effective cure is because the main cause of autism is not clear yet. There are different opinions and none have proven to be conclusive. However, medicines such as Risperdal and Aripiprazole can help ease some core symptoms as it reduces irritability and therefor can help to better manage anger and aggression outburst and self-harm.

Alternative approaches to cure autism
There are various other treatments for autism. For example, a course in music or art may help with some of the sensory issues. This can also be the case with animal therapy, which involves interaction with animals. For example swimming with dolphins or just playing with the pet dog.
Another popular method of treatment is spiritual or holistic healing. Many have claimed it to be effective however; it is not scientifically proven as to how it works or how effective it is.

Before attempting to choose any cure for autism, it is important that you go through all the information and get medical advice first. You should understand that conventional medicine has not found a cure f yet and you may have to wait to see the results.

Causes of Infertility

Infertility is most disappointing word for every women.Now if you see study report then you can see the most of the advanced country suffering .Though I am nor denying that other countries don't have ,it is the problem which can be found anywhere in the world.Today I am not going to discuss how the infertility can be treated but I will discuss the most common causes behind infertility.let me explain it directly.

The main cause of infertility related to the fallopian tubes is any condition affecting the normal function and anatomy of the fallopian tubes and prevents the meeting of sperm with the ovum and the
consequent conception. The development of ectopic intrauterine tissue occurs mainly in women aged 30-40 years old and is called "disease of high social class" because it occurs more often in advanced countries. This specific condition is more common among the women that have given birth many times before and those that give birth in an older age. Finally, the use of contraception methods, such as intrauterine spirals, can sometimes contribute to infertility because they can cause inflammation and destruction of the fallopian tubes.

In the present study, 20% of the infertility was due to menstrual disorders, which often occur as a result of metabolic diseases. It is known that the function of the thyroid gland is directly affected by the relationship of hypothalamic-pituitary gland-ovarian hormones. The increased function of the thyroid is likely to cause disorders in menstrual cycle, and an increase or decrease in women’s sexual activity, while the decreased function of the gland causes a decrease in sexual activity, and/or increased flow during menstruation, bleeding of the uterus, and more rarely secondary amenorrhea. Also, neoplasms may be the cause of thyroid dysfunction, and disorders in the pituitary gland may cause decreased function of the thyroid. Finally, changes in the menstrual cycle can occur under stress
conditions.

The second common cause (9.1%) of infertility was problems in the uterus. The main problems that are related to the body of the uterus and cause infertility are malformations, abnormal positions of the uterus, inflammation, intrauterine symphysis, atrophy of the endometrium, and malignant neoplasm.

Besides the health problems related to the female anatomy, another major factor that causes infertility is smoking. The harmful effects of smoking on health, during the reproductive age of men and women,have started to be investigated during the last 20 years. Several studies have highlighted the harmful effects of active and passive smoking on fertility, in women of reproductive age, as well as a significant reduction in the possibility of a successful outcome after assisted reproduction attempt. While smoking is one of the main causes of infertility and most of the population in Greece is aware that has many negative consequences, about half of the female population smokes regularly, and only 20% of these considers to quit smoking.

Other causes that are likely to cause infertility, but not explored in this study, are: diseases affecting the function of the ovaries, dietary problems such as excessive increase or decrease in body weight,exposure to radiation, chemical agents, cytotoxic drugs, orgasm disorders and psychological causes.

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Supplements and Positive Mental Health

We all are living very busy life, every day challenges to our memory functions and sustaining a feeling of alertness.Generally, when we have extra work load or doing nightshifts or doing two jobs simultaneously, we noticed that our brain get tired and not responding properly. To take out tiredness, we prefer to tea and coffee. Tea and coffee relaxed our mind for meanwhile due to the caffeine. Caffeine is a white drug that is used in coffee, tea and soft drink.  Excess of caffeine is not good for health so sometimes we take a sleep to get rid from tiredness. In this competitive time, we don't have that much time to sleep on bed over the night. However, it is not very difficult for us to improve our brain functions but the question is which the best supplements to take for brain health.

As our brain is very important part it needs nutrition to get up and running actively in every morning. Choline is an essential nutrient for proper brain functioning. It gives our brain the food to produce an important transmitter "acetylcholine". Acetylcholine is an organic molecule that serves as a neurotransmitter.  It is also responsible for the brain to transfer the brain messages to your muscles. If you are taking Choline nutrition then you don't need to take caffeine regularly. Acetylcholine has an eminence to enhancing communication among all the neurons in our radiant brain. It affects metal clarity, memory, understanding new information and also develops communication with your muscles.

Choline is very healthy food supplement for our body and brain as well. It is observed that low choline level is the reason behind Alzheimer's disease that is very common disease which leads to death. Daily supplementations with choline can be helpful to prevent any disease like Alzheimer's.

Guarana is another neutrino that is somewhere similar to caffeine. It also arouses brain functions but in a steadier and slower process. The reason behind its slow process is the presence of fatty acids. Guarana relaxes the body and both Guarana and cholines are natural products. Combining both natural products and using it as a supplement can be more effective for our brain development.
Apart from this, there are some more positive mental health activities that have a significant impact on your every day's life.

Healthy Food: Eating home made foods, raw green vegetables, fruits and say good bye to fast food and junk food. This process will help you get desire health and active brain.

Drink Plenty Of Water: Water is considered as the best supplement for healthy body. To maintain your health, an individual should drink at least eight glasses water daily. Water helps to detoxify your body and restore it back to a healthy state especially after having coffee or tea.

Jerk The Bad Habits And De-Stress You Mind: Bad habits like smoking and drinking are responsible for poor mental health. Stress is also a leading cause for bad mental health. So whenever you feel stressed take bath or keeping a positive frame of mind to promote positive mental health.

Is Masturbation harmful?

Most of us are very confused that masturbation is good for health or not? Here the answer is NO.Masturbation  is one of those activities everyone enjoys, but few are comfortable  discussing openly with a friend, or even a family doctor. This is largely due to societal taboos  perpetuated by frowning parents and sex education teachers. Most of us are able to ignore the discouragement, however, and continue masturbating into adulthood. Unfortunately, some of the myths we’re taught as children are less easily ignored, and many men worry that the act must be unhealthy on some level.

No bad affect

Masturbation is not bad for you. As long as it isn’t interfering with your work performance or taking precedence over the routine activities in your life, there’s no reason to be concerned about this. It will not decrease your sex drive, and it will not cause health problems. Enthusiastic masturbation can be tiring, though, and overly frequent activity of this nature can lead to physical exhaustion. Therefore, you may want to keep this in mind and schedule your solo sessions around your job or social obligations, lest you be fatigued throughout them. 

If, however, you find yourself growing obsessed with masturbation to a point where it’s interfering with work or personal relationships, it’s probably time to cut back a bit and perhaps speak to a professional about underlying issues that may be the cause. 

Even does not affect sperm count

Ejaculation as a result of masturbation is no different than ejaculation as a result of sexual intercourse; sperm count is the same in either case. Frequent sexual encounters do not cause a decline in male fertility, ergo, nor does frequent masturbation. That said, if a man has a low sperm count to begin with, masturbation could conceivably affect the quality of his sperm. Therefore, if actively trying to father children, these men should refrain from masturbation when their partners are ovulating to ensure the highest quantity and quality of sperm possible.

At last i can say it does not cause any health problems

Contrary to ridiculous claims in the not-so-distant past, masturbation does not cause blindness, insanity, hairy palms, hair loss, acne, or cancer of any kind. In fact, masturbation is actually quite beneficial for a man’s health. It’s a natural stress reliever and is used as a sleep aid by many men. 

Masturbation has even been clinically proven to reduce migraines and other types of pain. And, if that’s not health positive enough for you, recent studies suggest frequent masturbation seven times a week or more -- greatly reduces a man’s chances of developing prostate cancer. If that’s not a good excuse to masturbate, nothing is!

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