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Want A Quick Yet Healthy Breakfast? Avocado Toast Is Your New Breakfast Idea

Want A Quick Yet Healthy Breakfast? Avocado Toast Is Your New Breakfast Idea

The culinary versatile creamy avocados are fruits in the spotlight for today’s dietitian and in high demand for consumers for amazing health benefits.

Avocados are one of trendiest nutrition choices and used in various recipes like sandwich spreads and salad toppings. It is a good substitute for butter in baked products, and the most trendiest use is Avocado toast.

Brief History on Avocado Botany : (Persea americana) originated in the South Central of Mexico about 10000 years ago. Avocado trees are the flowering plant like bay laurel, cinnamon and camphor. The avocado is a large berry that has a single seed. The cultivation of avocados initiated around 5000BC. The European discovery of avocados initially started in the 16th century by Spanish explorers. Avocados spread in popularity and an abundance of new varieties were discovered.

Health Benefits of Avocado that Makes it a Superfood

Dense in nutrients, avocados have almost twenty minerals and vitamins.

    Avocados are awesome, loaded with many nutrients that are lacking in modern day menus.

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    They are effective for weight loss, keep the heart healthy and taste incredible as well. It is a an unquestionable beneficial and zesty addition to meal plans.

    10 Avocado Toast Ideas for Scrumptious Delights

    Avocado toast are divine, quick and easy breakfasts. The old faithful, classic standby is never disappointing. For many, the avocado toast is no new concept. The all purpose avocado toast has been breakfasts but also be served as lunch and snacks

    They are real life changing, life saving “bites of reason’ for all seasons of appetites and cravings.

    1. Roasted Tomatoes and Avocado on Toast

      Avocado topped with salad leaves on wholewheat toast are a great combination. An avocado spread with a sprinkle of cayenne pepper and lemon juice spread over toasted bread.

      2. Miso-Tahini Avocado Toast with Black Sesame Gomasio

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        A generous spread of miso-tahini on each slice of toast topped slices of avocado and a sprinkle of sesame gomasio,chopped dill and sliced scallions.

        3. Mexican Grilled Corn Avocado Toast

          Mashed avocado on toast with a topping of buttery grilled corn, charred with crumbles of fresh cheese in a flavor of herbs and spices and sprinkled with lime and salt.

          4. Avocado Toast with Cilantro Lime Cashew Cream

            Toasted healthy gluten free bread with avocado slices, a sea salt pinch in a squeeze of lime and crushed flakes of red pepper. Magnify the flavor with a cashew cream mixture of lime and cilantro

            5. Dukkah and Avocado Toast

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              Dukkah?[1] A middle east unique spice blend of coriander, nuts and sesame seeds in a toasted mixture of nuts and seeds. The nuts that can be used include cashews, almonds, pecans, pistachios, pine nuts or hazelnuts, etc. Sesame seeds, coriander seeds and cumin seeds with salt and pepper. Delicious topping on avocado slices laid on toast.

              6. Garlic Bread Avocado Toast

                Mince garlic in an olive oil and sea salt, spread over the toast with avocado. Crunchy, garlic and creamy avocado on toast is a perfect taste combination.

                7. Avocado Pesto Toast

                  Avocado in a tasty pesto dressing with micro greens and pepper over top is a great serving of avocado toast in low sodium.

                  8. Avocado Toast with Chile Flakes and Crushed Pistachios

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                    The rich creamy, fatty avocado breakfast will satisfy you until lunch time and chile pepper flakes add an interesting twist with crunchy sweet pistachios.

                    9. Avocado Toast with Pico de Gallo

                      Spread avocado on toast and top up with Mexican cuisine mix of Pico de Gallo spread (tomato, cilantro, onion, fresh jalapeno, serranos or habaneros, salt and lime juice).

                      10. Autumn Avocado Toast

                        Mash avocado in a bowl with a salt and pepper mixture. Spread over toast and layer the slices with cheeses slices over the avocado. Add some cinnamon coated walnuts and drizzle generously with sweet honey.

                        Reference

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                        Nena Tenacity

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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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                          Triathlon symbol
                            • 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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