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13 Infographics To Help You Eat Healthier

13 Infographics To Help You Eat Healthier

1. Eat this, not that for breakfast

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    via scripps.org

    Every morning is an opportunity to start the day with great nutritional.

    2. What Nutritionists Eat When They Only Have 5 Minutes to Prep a Meal

    enhanced-31609-1420757622-1
      via womenshealthmag.com

      Now you can make a nutritious homemade meal in less than 10 minutes.

      3. Clean Eating Grocery List

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      Clean-Eating-Grocery-Shopping-List-Infographic
        via changeinseconds.com

        Follow this guide to purchase whole foods as close as possible to its natural state without chemicals, pesticides, artificial flavours etc.

        4. Mason Jar Salads That Make Perfect Healthy Lunches

        enhanced-5218-1418237137-17
          enhanced-2803-1418158610-6
            via buzzfeed

            The secrets to a tasty Mason jar salad is all in the order and choose a the right combination of ingredients.

            5. Herb Guide to cooking

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            786606413436895377-1
              via lifehacker

              The right combination of herbs and spices can make a dish!

              6. Foods you should always buy organic

              336141d71da83ebfdec14d362a3d8873
                via onegreenplant.org

                Whenever possible, buy these food organic to avoid potential high levels of pesticide residue.

                7. Vitamin

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                enhanced-19648-1420830323-21
                  via selfmender.com

                  8. Vegetarian proteins to add to your meals

                  enhanced-buzz-19935-1420758233-16
                    via greatist.com

                    9. How to make a salad

                    how-to-make-a-salad-healthy
                      via healthandstyle.com

                      10. Total carbs in fruit

                      low-carb-fruit
                        via stylecaster.com

                        11. Food to help soothe stress

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                        BLOG_stress-foods-infographic-556x2841-1
                          via livestrong.com

                          12. How to store your groceries

                          enhanced-15957-1420840001-23
                            via buzzfeed

                            13. Beef Cuts and Recommended Cooking Method

                            beef-2.png

                              via businessinsider.com

                              More by this author

                              Felix H.

                              Curating inspiring quotes and infographics to help improve people's lives

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                              Last Updated on May 22, 2019

                              10 Simple Morning Exercises That Will Make You Feel Great All Day

                              10 Simple Morning Exercises That Will Make You Feel Great All Day

                              There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

                              One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

                              In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

                              Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

                              1. Cat Camel Stretch

                              Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

                              Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

                              Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

                              Here’s a video to guide you through:

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                              2. Go for a Walk or a Run

                              This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

                              Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

                              The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

                              Also, you are helping your heart to stay healthy and keeping your blood pressure low.

                              Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

                              3. Jumping Jacks

                              Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

                              Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

                              4. Abductor Side Lifts

                              Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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                              Do about 10 to 15 raises for each side like this:

                              5. Balancing Table Pose

                              This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

                              Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

                              ablab

                                6. Leg Squats

                                Not just legs are involved but also hips and knees.

                                Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

                                The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

                                7. Push Ups

                                You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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                                An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

                                Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

                                This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

                                8. Bicycle Crunches

                                There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

                                Watch the video to see how this is done correctly:

                                9. Lunges

                                Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

                                Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

                                This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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                                10. Bicep Curls

                                You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

                                Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

                                Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

                                Here’re some important notes before you start doing this exercise:

                                Try to do one or two sets of about ten repetitions for each arm and then switch arms.

                                These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

                                You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

                                Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

                                More Articles About Exercises for Beginners

                                Featured photo credit: Unsplash via unsplash.com

                                Reference

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