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100 Foods That Are Really Good For Digestive Health

100 Foods That Are Really Good For Digestive Health

We live extremely busy lives, and it can be hard to eat healthy when we’re constantly on the go. But here are 100 foods that can be incorporated into your meals every day, and that will improve your digestion which in turn leads to good health.

Some you’ll know, others you won’t, but there is something here for everyone. Often mere sprinkles of these items can boost digestive health; how many are a part of your everyday diet?

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1. Chicken

2. Yogurt

3. Lime

4. Butternut Squash

5. Cumin

6. Coriander

7. Ginger

8. Turmeric

9. Pepper

10.Chicory

coconut-oil

    11. Coconut Oil

    12. Onion

    13. Mint

    14. Kidney Beans

    15. Kimchi

    16. Sauerkraut

    17. Kefir

    18. Miso

    19. Leek

    20. Asparagus

    whole-grains-stock

      21. Whole Grains

      22. Nuts

      23. Oats

      24. Brown Rice

      25. Lemon

      26. Pineapple

      27. Papaya

      28. Cabbage

      29. Brussel Sprouts

      30. Beans

      Barley

        31. Barley

        32. Pulses

        33. Couscous

        34. Legumes

        35. Zucchini

        36. Apples

        37. Bananas

        38. Bok Choy

        39. Avocado

        40. Beet

        sweet pot

          41. Sweet Potato

          42. Corn

          43. Chocolate

          44. Berries

          45. Fish

          46. Wholemeal Bread

          47. Cucumber

          48. Kombucha

          49. Kefir

          50. Coconut

          carrot

            51. Carrot

            52. Wheat Grass

            53. Celery

            54. Peppermint

            55. Canned Fruit

            56. Grapes

            57. Cantaloupe

            58. Honeydew

            59. Kiwi

            60. Mango

            nect

              61. Nectarines

              62. Peaches

              63. Pears

              64. Prunes

              65. Watermelon

              66. Lima Beans

              67. Navy Beans

              68. Soybeans

              69. Yellow Beans

              70. Broccoli

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                71. Cauliflower

                72. Kohlrabi

                73. Mushrooms

                74. Peas

                75. Green Peppers

                76. Red Peppers

                77. Yellow Peppers

                78. Radishes

                79. Scallions

                80. Spinach

                butternut-squash

                  81. Squash

                  82. Tomatoes

                  83. Turnips

                  84. Eggs

                  85. Lentils

                  86. Lean Meats

                  87. Peanut Butter

                  88. Tofu

                  89. Multigrain Cereals

                  90. Wild Rice

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                  figs

                    91. Figs

                    92. Whole Wheat Pasta

                    93. Wheat Bran

                    94. Raspberries

                    95. Cranberries

                    96. Garlic

                    97. Honey

                    98. Artichokes

                    99. Cinnamon

                    100. Fennel

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                    Last Updated on August 13, 2018

                    5 Exercises To Improve Intimacy and Create a Better Relationship

                    5 Exercises To Improve Intimacy and Create a Better Relationship

                    Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

                    They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

                    Don Juan

                      1. Cardio for Stamina

                      If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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                        • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
                        • Jumping rope – 5-20 minutes a day
                        • Swimming – 30 minutes a day
                        • Cycling – 30 minutes a day

                        The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

                        These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

                        2. Strength-Training for Your Lower Body and Core

                        The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

                        Barbell squats
                          • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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                          Zercher squat
                            • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

                            Glute bridge
                              • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

                              Hyperextensions
                                • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

                                Ab wheel rollout
                                  • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                                  Cross body crunch
                                    • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                                    Incorporate these exercises into your routine 2 to 3 times a week.

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                                    3. Upper-Body Strength Training

                                    Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                                    Plank exercise
                                      • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                                      Close grip pushups
                                        • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                                        Chin ups
                                          • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                                          These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                                          4. Pelvic-Floor Exercises

                                          You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                                          5. Flexibility Moves for Legs and Hips

                                          Lion stretching

                                            If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                                            Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                                            With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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