Posted 22 July 2021 by

Why Is Protein

Important In Your Diet?


Nutrients are substances that provide nourishment for living organisms. Specifically, people require macronutrients (carbs, protein and fat), micronutrients (vitamins and minerals) and water to live.

In order to maintain a healthy diet it is important to get enough amounts of each kind of nutritious food. The amounts can vary depending on weight but in general you will want to be getting between 55g-110g per day. This number varies because protein needs vary for children or overweight adults whereas proper fats for someone with heart issues would need a higher quantity than someone with an active lifestyle who doesn't eat red meat and such. 

It's important to consume protein from different sources like meat, fish, eggs, beans and legumes so that you're getting a variety of amino acids for optimal health. Also, you can always take protein bars, maybe some like kirkland protein bars or protein shakes that are also an excellent way to get your daily dose of protein without having to eat large portions or rely on animal products which may not be appropriate for everyone's dietary needs.

This blog will cover the main reasons why protein is important for your diet!


#1 Muscles growth 

We all know that protein is an important part of a healthy diet, but why? Protein provides our bodies with the building blocks to grow and repair cells, including muscles. Without enough protein in your diet, you will experience muscle loss and decreased metabolism. It's important to include high-quality sources of protein into your daily routine as well as incorporate some strength training exercises for best results! 

The cells in muscles are 100 times smaller than blood cells, so it’s easy for them to be depleted of nutrients even though they have twice as many capillaries, or blood vessels. In order to support the buildup of muscle sets in this area, it takes a lot more protein than someone might think (approximately 1g per kilogram).


#2 Cell structure repair 

Protein is an important building block for cells, and it's a major contributing factor to their growth and repair. Proteins are made from amino acids, which in turn come from the food that you eat. 

When proteins are abundant in the body, they maintain growth in tissues, increase production of RNA and DNA for cell reproduction, promote homeostasis and provide a number of other benefits that help to regulate human functions.

Without adequate dietary protein, it would be much harder for a cell to repair itself after injury or have a strong immunity against foreign invaders. This is why you need to make sure you have enough protein so your body can heal from injuries- so that means adhering to a balanced diet with proper amounts of animal products, plant sources such as whole grains and legumes, nuts, seeds etc.


#3 Immunity (nutrients into energy)

Our bodies actually produce over 20,000 different types of protein in order to provide protection all the time. So what we eat is important when it comes to immunity! Protein helps produce white blood cells that will protect your body, also help you combat pneumonia and infection. 

One important cause of the aging process is decreased function of immune cells, which leads to lowered immunity and higher incidences of chronic illnesses. A diet rich in protein can increase the production of immune cells called macrophages.

Additionally, many people believe that eating plenty of meat during a pandemic provides greater protection against contracting the virus, this could be because animal proteins are rich in vitamin C which they use as an antibiotic against bacteria and viruses.


Why is protein important in a keto diet?

Protein is important in the keto diet because your muscles need protein to stay strong and repair themselves after exercise.

When people are restricting carbohydrates, there's a decrease in insulin production which means an increase in glucagon. This is beneficial for some aspects of the diet because glucagon helps burn fats but it's also responsible for releasing protein from muscles so that they can be used as energy sources, potentially leading to muscle loss and decreased strength. Fortunately, consuming higher amounts of protein can contribute to better long-term results on a keto diet by reducing the rate at which lean mass is lost while fat stores are being burned.


So let's conclude, protein is important because it's the major building block of our muscles, hair, nails—pretty much of our tissues. As we age, we start losing protein in our body through diet or injury and if not replaced by eating more protein-rich foods like meat, cheese, dried beans or nuts then things like the hair on your head can thin because you haven't made that new protein to make more cells that make up your hair follicles, for example. 

 Also it helps rebuild your cells and furthermore your immune system will be rocking. So go on and buy those protein bars if you want a fast and simple solution for this “problem”!


Posted 21 July 2021 by

Oils To Cook with for Your Health

Benefit Including CBD Oil


We all use oils and fats in our cooking, some are good for you and others are not. If you didn’t know by now, besides the obvious choices for using Olive Oil or Sunflower Oils in cooking, you can also use CBD Oil when creating some of your recipes. We look at the various oils one can use in the kitchen when whipping up an array of recipes, including the CBD option.

Olive Oil

Extra virgin olive oil has been around for centuries and used not only for consumption but also as an addition to beauty routines in many countries and amongst many famous names even in the modern ear such as actresses like Kylie Jenner and Emma Stone, Click here to see what they are saying about it. It is a versatile and healthy fat and has numerous health benefits including adding antioxidants and cancer prevention benefits.

 In the culinary context, it has a low smoke point, which means if heated too hot, it may start to release damaging toxins, so should be warmed up as opposed to heated too hot if you want to reap the benefits of it. However, it is one of the safest oils to use in cooking. It has both phenolic compounds as well as monounsaturated fatty acids which are both good for your heart health as well as in keeping cholesterol levels at the optimal levels.


Coconut Oil

This naturally derived oil from the coconut tree comes in two types, namely the unrefined or virgin ones and the refined ones. The refined option can be used in roasting and sautéing and tastes of coconut but does not have an overpowering taste.

According to research analysis and various studies done on this cooking fat, it has been seen to have a unique composition and is different from other cooking oils and fats. It is rich in Lauric Acid and shows that regular intake of this white liquid helps with blood circulation and minimizes the risk of heart diseases. It has been seen to increase the good cholesterol levels in the body as opposed to something such as butter, for instance: Check this out 

It has also been evidence of weight loss in some studies, and women who were put on studies showed a significant difference in overall obesity rates and belly fat, this may be due to its appetite suppressing abilities.



When CBD first came out, not many people knew that it can also be used in the kitchen to enhance your culinary abilities and the taste of food. This chemical component, that is found in the cannabis plant has benefits on an array of health conditions and emotional aspects such as mood-enhancing advantages and can help reduce anxiety and stress as well as help relieve symptoms of pain and inflammation, furthermore, it has been researched in studies related to cancer prevention.

When adding it to recipes there are a few aspects to consider.

  • Always use CBD oil that is of the highest quality, like the one from Cheef, and from a reputable brand to make sure you harness all the benefits. This also includes buying one that has a THC level of less than 0.3%.
  • When storing it, always make sure it is kept in a cool dry place such as a kitchen cupboard, as any alternate temperatures such as warmth may change the molecular structure.
  • To enhance its beneficial properties, use another oil with it, such as butter or canola oils.
  • If you haven't used it before, it is advisable to start with a small amount and then increase it over the next few weeks. This will help your body to adapt to the new substance in your and your families’ bodies.
  • Heating it directly, like adding it to a pot on a stove, is not the best way to use it. Instead add it to dishes such as salads, pancake batter, stews and soups after you have finished cooking them, as a top-up and flavour enhancer. If you heat it, it decreases its effectiveness.

You can use it for both food and drinks such as adding a few drops to tea, and smoothies or juices. Why not try your hand at a latte and add a few drops of it into this in the mornings to give you a pick me up and increase focus for the rest of the day?


Avocado Oil

Known as a ‘heart-healthy’ option by many nutritionists, this is one fruit that is packed full of health benefits. We add it to our salads, mush it on top of our toast and even eat it directly with some lemon and salt. So why not add it to our cooking?

Avocado oil is not being sold in stores in a liquid form and can be used in almost all dishes. It has healthy monounsaturated fats such as oleic acid and helps enhance other flavours when added together although it is always best to use the refined version, which does not have any additives and is mostly purely extracted.

Not only does it enhance the taste of different foods but also help you to absorb the vitamins of other items on your plate.

We hope the above guide to cooking with certain healthy oils helps add some adventure to your kitchen routine the next time you decide to make dinner for your friends and family.

Posted 17 June 2021 by

7 Ways To Motivate

Yourself To Work Out

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A regular workout is one of the best things you can do for your body. While starting a routine is easy, sticking to it for a longer period of time may be much more challenging. Sometimes we are too exhausted or just lack motivation to get up and start exercising. You probably want to do it, but you keep telling yourself that you can work out an hour later, and you get to the point when you have to go to sleep, or you have other duties to take care of.

If it sounds familiar to you, you may want to keep reading. In this article, you can learn about the seven most efficient ways to motivate yourself to work out regularly. It’s not actually that hard! You just have to find activities you like, solve your excuses, or get a partner. Read on for more information!


1.  Make Workout a Part of Your Daily Schedule

This advice is very simple, yet it’s one of the most effective ones. Just make a habit of working out - if you do it regularly, you will be much more likely to continue it. You can set a schedule for yourself and stick to it. Try to work out at the same time every day, and try to find ways to make your workouts shorter, so you have enough energy left to do other things in your schedule.

You don’t have to do heavy-lifting, but you can start with something easy like cardio exercises to improve your strength and stamina.


2.  Find a Workout Buddy

One of the best ways to motivate yourself to work out is to have a colleague, friend, or family member who is as dedicated to exercise as you are. If you don’t have anyone like that, you can always join a local gym, where you can meet other people with similar interests. Having someone there to push you or make sure you won’t skip your training will help you stay motivated.


3.  Make It Fun

A great way to keep up your motivation is by finding fun activities to do. Choose an exercise that you really enjoy - if you start doing something you don’t like, you are likely to quit it sooner or later. You can go swimming, play tennis, practice yoga, or follow dance classes. You can even combine two activities you like - for example, jogging and swimming. You can also visit this website to read quotes about famous sportsmen and their struggles in professional sports careers. 


4.  Set Realistic Goals For Yourself

A great way to keep yourself motivated is by setting goals for yourself and achieving them. If you see that your diet plan works and the weight starts going down, it will be much easier for you to continue it. You will also be motivated if you see that your body is getting stronger and your stamina improves after working out regularly. Just write down your goal and make a plan on how to achieve it.


5.  Avoid Negative Thinking

It’s easy to be discouraged during the day, but this can really affect your workout routine. If you get into a negative mindset during your training session, it will be much harder for you to get back into the mood and continue what you started. It’s important to notice when you start thinking negatively and try to change that thought to something more positive. Also, try not to think about anything else during your training session - focus on the activity only.


6.  Wake Up Earlier

Another way of keeping yourself motivated is waking up earlier than usual. It may sound hard, but waking up early is actually a great way of starting your day off right - you wake up feeling energized and ready for the day ahead of you. Try waking up at 6 am and see how much positive difference it makes. This way, when you wake up early in the morning, you can fit in an hour of exercising before starting your day.


7.  Focus on the Benefits

When you start working out, it’s easy to get distracted by all kinds of thoughts and emotions - especially if you’re doing it for the first time in a long time. A great way to get back into the whole process is by focusing on how good it feels afterward. What does your body feel like after each workout? Does it get stronger? Does it get more toned? Does it get more flexible? The more reasons you can find why working out feels so good, the better.



Working out requires a lot of motivation and determination. Establishing a new habit always takes some time and effort; it can be even harder to focus on your goal and keep attending the gym. However, following our tips, you will find encouragement in making yourself better.

The last tip would be to do something fun after your workout to reward your hard work. You can go to a cafe with your friends or have a smoothie at the gym. This will help you feel good about yourself and give you an extra boost of energy.

It’s important to reward yourself when you’re trying to achieve some goals. A great way of doing this is by treating yourself with something that makes you happy so it will keep you on the way towards your goals. 


Posted 18 June 2021 by

Home Fitness

Area Ideas


Do you love working out but hate the monthly fees, or you hate the thought of going to the gym? No problem. You can create your fitness area at home where you will work on your fitness goals without the hassle of visiting a gym. 

The advantage of having your fitness area is that you can customize it the way you want, from simple to stylish workout rooms with the latest fitness equipment to help you get better results. Home fitness areas can be of great convenience. However, getting a perfect design that suits your personal preferences can be an enormous challenge. Below are some ideas you can incorporate to create the ultimate fitness area.


Experiment with your favorite colors

Since you want the fitness area to be your sanctuary where you get fit, you can experiment with your favorite colors on the walls. Don’t make the room dull, as it can demotivate you during your workouts. Keep the room bright and also include some funky designs on your wall. If you do not want to paint it, you can have beautiful wallpaper installed. Another way to add more style to your fitness area is to use a barn door with barn door hardware and paint your favorite color. A beautiful wall design coupled with a stylish barn door will give you that perfect uniqueness you want.


Install rubber flooring

Rubber flooring is essential in every fitness area, especially if there is heavy equipment inside. When the equipment falls on your regular floor, it may get damaged. Rubber flooring helps to prevent floor damage, and it is inexpensive and easy to install. Rubber floors can also help in reducing the noise made when setting down the weights or running on a treadmill.


Invest in a good television

Television is a great idea when you want to follow workout DVDs or watch your preferred programs while exercising on the treadmill or lifting the dumbbells. The TV will be your mode of entertainment, and it will also give you the motivation to work out longer since you are occupied with something else during your exercise.


Wall art

Simple plain walls are fine, but they can be dull in a fitness area. Hang creative art with inspirational quotes to keep you motivated while working towards your fitness goals. You can also use décor with sporty accessories and equipment, for instance, skateboards. Another way to add décor to your sanctuary is to hang a punching bag, which will double as a fitness accessory if you love boxing. If you have some medals, jerseys, ribbons, or posters, you can use them to brighten your fitness area and a way to give you that extra kick of motivation when working out.


Install a sound system

What is a workout without wonderful music? A sound system is a must-buy for your fitness area. Even commercial gyms have good systems for clients to enjoy some wonderful music while working out. Whether you install some speakers on a corner in your home gym or use Bluetooth, a sound system is an excellent idea to keep you entertained.


Add a ceiling fan

While working out, you may feel an increase in temperature, and a ceiling fan would be the best and inexpensive way of keeping your workout area cool rather than running your AC at maximum. You can also opt for a wall fan, standing fan, or a rotating fan to keep your fitness area cool.


Add a rock-climbing wall

If you are the adventurous type, you can have a wall specifically designed for rock climbing to help you engage your muscles while at home. This is also a great idea if you have kids to bond over the activity since it is fun. All you need is a set of rock-climbing holds on the walls installed by an expert.


Add games

Your fitness area should also be a place where you can have fun while playing games. Games such as balloon bounce, a deck of cards, fitness bingo, and rolling dice can be a great way to have fun during fitness breaks or have your friends over. They can also help create a perfect way of bonding with your family when you are bored at home.

Having a fitness area in your home is a perfect way of achieving your fitness goals at no cost. The only cost you will incur is buying materials and equipment for the gym, and once you are done with that, you can always enjoy your personal space any time of day. 

Home fitness areas are convenient, and when you customize them to suit your own needs, you can have the ideal place to relax and wind down after a long stressful day as you work on staying fit.


Posted 04 May 2021 by

Blood Type Dieting 101 -

All You Need To Know

The blood type diet is a diet plan that is sometimes used in alternative medicine to help people lose weight and battle disease. Alternative medicine usually seeks to understand a person's biochemical individuality and tailor care to that.  The blood type diet is focused on the idea that your blood type dictates which foods you should eat to maintain your health.

One marker that can potentially be used to assess the correct diet for your health and vitality is the four different blood groups. The diet's theory is that eating foods high in lectins that are incompatible with a person's blood type can lead to health problems like heart disease, kidney disease, or cancer. These arguments, however, are not backed up by empirical evidence.

Foods You Should Eat


For various blood types, the blood type diet emphasizes specific foods and workout programs. The diet emphasizes consuming whole foods and limiting processed foods, regardless of the blood type. Here's a closer look at the regimen that is prescribed:

  • Blood type A: According to this theory, blood type A individuals are predisposed to heart disease, cancer, and diabetes. Thus they are encouraged to embrace an organic vegetarian diet paired with some calming centering exercise, for example, yoga.
  • Blood type B:  Type B blood is characterized by a strong immune system and a tolerant digestive system, as well as being more adaptable than other blood types. They can indulge in moderate physical activity and balance exercises, as well as eat a "well-rounded" diet. People with type B are more vulnerable to autoimmune diseases like chronic fatigue, lupus, and multiple sclerosis, according to the diet's theory.
  • Blood Type AB: People with type AB blood have a more complex biological makeup than those with other blood types. These people benefit from a combination of type A and B exercises and diets, though meat consumption should be reduced. While this blood type is thought to have fewer allergies, heart disease, cancer, and anemia are all prevalent.
  • Blood type O: According to the blood type diet theory, people with type O blood benefit from vigorous physical activity and animal proteins, whereas dairy and grains can cause problems. Gluten, legumes, corn, and cabbage are all contributors to weight gain in people with this blood type. Asthma, hay fever, and other allergies, as well as arthritis, are all disorders linked to type O.

Valuable Insights

On the blood type diet, there are no meal or fasting times that must be adhered to. The strategy, however, recommends against drinking water or other drinks with meals because it dilutes natural digestive enzymes and makes food digestion more difficult.

  • People with blood type A, also known as the "cultivator," can eat a mostly vegetarian, dairy-free diet rich in fruits, vegetables, grains, beans, legumes, nuts, and seeds.
  • People with blood type B, also known as "the nomad," can eat a wide variety of foods, such as fruits and vegetables, grains, beans, legumes, meat, poultry, fish, eggs, and dairy. However, they should avoid nuts and seeds.
  • People with blood type AB, also known as "the enigma," can eat any food that is prescribed for blood types A and B. However, a vegan diet is prescribed for this type.
  • People with blood type O, also known as "the hunter," can eat a dairy-free, grain-free diet that is high in meat, low in grains, and mild in fruits, eggs, nuts, and seeds.


On the blood type diet, no foods are strictly prohibited, although not all foods are helpful to various blood types. Each time you take up a new diet, it is recommended that you ensure the food is stored in appropriate packaging. For instance, if your diet plan has rice recommended in it, it would be recommended that you buy the appropriate bags from the best rice packaging bags manufacturers. The same applies to legumes, milk, eggs, meat, etc.

Highs and Lows Of the Diet


The Highs

Exercise is encouraged by the blood type diet. Regular exercise combined with a nutritious diet has been shown to help people lose weight and maintain their weight. However, there is no evidence that the blood-type diet is a good way to lose weight.

Each blood type diet stresses the importance of selecting whole foods over refined foods as a healthier option. For certain blood groups, the program also has a wide range of compliant foods, which can make it easier to adhere to.

Including the fact that each blood type has its own set of dietary restrictions, the plan is not a low-calorie diet with unhealthy caloric restrictions. Types B and AB diet plans are more well-rounded, and they can include most, if not all, of the nutrients needed for a well-balanced diet. The plans for types A and O, on the other hand, exclude some balanced food categories, which is not a good long-term eating strategy.

The Lows

It's not scientific to eat according to your blood type. A study published in the journal PLoS One in 2014 is among the available studies on the blood type diet. 5 A total of 1,455 people took part in the survey, to determine how much they ate those foods over a month.

Following a diet similar to the diet recommended for blood type A or blood type AB was correlated with lower blood pressure and cholesterol levels, according to the researchers' review of the questionnaires.


Following a diet similar to that recommended for blood type O was linked to lower triglyceride levels (high levels of this blood fat have been linked with an increased risk of heart disease), whereas the blood type B diet had no such correlation.



Although the blood type diet can have some advantages in some situations, the most successful weight loss technique is widely considered to be a healthy regimen. It should incorporate reasonable calorie restriction with regular exercise. If you're thinking about trying this diet plan for weight loss or general health, consult a registered dietitian doctor or a medical doctor first.

Posted 28 April 2021 by

How To Create Simple and

Healthy Weight Loss Plan

If you want to create a weight loss plan, it doesn’t necessarily mean you just need to get slimmer. Managing your weight can also greatly benefit you if you would like to improve your health and well-being. Moreover, a well-planned weight loss diet is absolutely essential in the case of various health conditions such as diabetes.

So, how can you devise your plan that would be both effective and simple? There are numerous recommendations and suggestions from many sources. It’s very easy to get lost in them. Here, you will find out how to tailor your weight loss plan according to your needs and preferences.

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Step 1 – Set Your Goals

You should set your own weight loss goals based on your needs and preferences. It is essential to know what results you want to achieve before you can start planning. The goal you have in mind can be anything from losing a certain amount of pounds to reaching a specific dress size. Only after setting your goals can you decide whether you want to emphasize losing pounds or toning your muscles.

If you are unsure what realistic goals you can achieve, you can contact some of your fitness-oriented friends or personal trainers. Whether you live in Scottsdale, AZ, or elsewhere in the world, you are bound to find some people willing to help you achieve the body shape you want.

You may also want to set a time frame for your goals. In the case of weight loss, it is best to have a plan that will lead to long-term results. If you want to lose ten pounds in a month, you might experience the yo-yo effect and gain them back pretty soon. However, if you set a plan that will help you lose one or two pounds per week, then you might get better results in the long run.


Step 2 – Determine Your Dietary Needs

Your dietary needs should also be taken into account when creating a weight loss plan. First of all, you should start by calculating the daily calorie intake for yourself. This number determines the amount of food intake that can help you meet your goals. You can do this by using a calorie calculator or an online app for it.

There are many sources of information on how to reduce calories in your diet. You can start by choosing foods with fewer calories. For example, you can begin eating lean meat instead of fatty beef or opt for whole-grain bread instead of white one. Such changes will help you reduce the calorie intake without making you feel deprived of good foods.


Step 3 – Start Keeping Track Of Your Weight Loss Results

Another important step towards successful weight loss is keeping track of your progress. This step helps you determine whether your weight loss plan is working for you.

You can keep track of your progress with the use of an app or by weighing yourself regularly. Additionally, you can take pictures of yourself from time to time to see whether your body shape has changed. It’s also good to monitor your health. You can easily do it by visiting a doctor. They will help you determine if everything is going as planned or not.


Step 4 – Changes Might Be Needed

As you lose weight, it’s possible that your body will change and go through different stages of development. Thus, your weight loss plan may need some changes over time.

For instance, you might need to make adjustments in the number of calories you eat daily in order to maintain your progress in weight loss and achieve your goals. By adjusting your weight loss plan to your body needs, you will reach the results that will be beneficial for your body and health as well as your goals and expectations in life.


Step 5 – Stay Motivated

Weight loss can be challenging, especially when you do not see the results you want right away. You should constantly remind yourself why you want to lose weight and how changes can improve your life. It’s also good to have a workout buddy. This way, you will be more inclined to go to the gym and take care of your health.


Step 6 – Maintain Your Weight Loss Plan

Once you’ve lost the desired amount of weight, it’s essential to maintain your efforts to keep that weight off. You can do this by sticking to your diet plan and exercising regularly. Moreover, it’s a good idea to keep an eye on your weight from time to time. This practice will help you determine whether you are still on the right track.

If you notice that your weight starts to increase even slightly, then you might want to make some changes to your weight loss plan. By maintaining a healthy weight, you will enjoy better health and live a longer life without health conditions caused by being overweight.


Step 7 – Be Responsible For Your Health

As you create your weight loss plan, it’s important to remember that it all comes down to being responsible for your health. You must understand that there are always things that you can do to improve your life and maintain your health. It’s up to you whether you want to do this or not.

While it’s easy to blame other people or circumstances, it’s much more productive and beneficial if you focus on yourself and take responsibility for your well-being.



In conclusion, to create a good weight loss plan, you need to consider several factors. You should determine your goals and needs, figure out the correct number of calories you need to eat, and keep track of your progress.

Moreover, you need to stay motivated and understand that you are the person responsible for your health. This way, you will be able to achieve your goals and make your weight loss plan work for you.

Remember about our tips, and losing weight might become more straightforward for you than you can imagine. Good luck!


Posted 21 April 2021 by

Importance of Sleep

to Your Health

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Just like eating and exercising is important to the body, so is sleep. After a whole day working, a good night's sleep is crucial. Sleep helps your body feel refreshed and recharged every time you wake up. Sleep also helps your body remain healthy and kicks out diseases. Did you know that the brain cannot function properly if you have not had enough sleep? The article below will show you the benefits sleep have on your body.

Benefits of sleep

Here are reasons why good sleep is important.

High body weight

Poor sleep is linked with high body weight gain. People who don't get enough sleep gain more weight than those who get enough sleep. Short sleep patterns also bring about obesity. The effect of sleep on weight gain results from many factors such as hormones and lack of proper exercises. If you get the best king mattress, some of your sleep issues might be over.

Good sleepers eat few calories

Studies have shown that people who experience trouble with sleep tend to have an increased appetite and eat more. Sleep deprivation is associated with a high appetite increase that results in obesity.

Improve productivity and concentration

As seen above, sleep is important for the brain to function properly. Good sleep improves concentration, productivity, and performance. When your brain is refreshed, it can function properly with ease. Good sleep has been shown to improve trouble solving skills in both children and adults.

Maximize athletic performance

Good sleep and enough sleep can maximize performance in people in athletics. A study on basketball players has shown that longer periods of sleep increased their speed, mental well-being, reaction time, and accuracy.

In older women, less sleep duration has been linked to poor exercise performance and functional limitation.

Greater risk of stroke and heart diseases

Sleep duration and quality have major effects on your health. Some of the factors pose a greater risk to your health, like stroke and chronic diseases like heart diseases.

People who sleep for seven to eight hours are less likely to experience heart diseases than those who don't get enough sleep.


Lack of enough sleep is linked to depression. Those people who don't get enough sleep tend to use the time to think about many things concerning their lives—lack of sleep can result in depression. When one is depressed, suicidal thoughts are likely to pop out. It is advisable to have enough sleep to avoid getting to depression.

If you are having trouble sleeping, it is advisable to seek help from a professional like a doctor and solve it. Parents can sleep train their children to have a night of quality sleep for good health.

Enough sleep improves how the immune system works

Bad sleep habits have been shown to lower how your immune system works. A low immune system results in high chances of getting diseases like flu, heart diseases, and diabetes, among other diseases. Study shows that people who sleep for less than seven hours are three times more likely to develop a cold than those who sleep for eight hours plus.

Poor emotions and social interactions

Lack of enough sleep decreases your ability to interact socially. These tests and studies used emotional facial recognition tests. When you have not had enough sleep, you tend to be grumpy and, most of the time, angry.

According to research, poor sleeping habits can affect how you process emotions like anger and happiness.

These are just some of the benefits enough sleep has on your body. If you need your body to function properly, then spare enough time for that sleep you need so much.

Healthy lifestyle and sleeping habits you can implement

If you have trouble having a good night's sleep, then these lifestyle habits will help.

  • Have a bedtime routine that you will strictly follow even on weekends
  • Have a comfortable sleep environment like good mattress and pillows
  • Avoid caffeine, alcohol, and large meals when you are going to bed
  • Exercise during the day, so your body can be relaxed when it is time for bed
  • If possible, take a shower before going to bed for your body to relax

These are some of the habits you can implement every day to have a healthy sleep pattern.

As you have seen above, sleep is very important for your body and brain to function well. On average, an adult should sleep for roughly seven to eight hours for proper health.

Posted 13 April 2021 by

Body Care Practices

to Avoid Surgeries

Daily health improvement activities mean a lot in the long run, and observing the health measures will keep you away from the doctor or even a surgeon. Several health aspects can run out of control for certain reasons, but if something can be done to mitigate the effects, do not hesitate.

In case you contract some chronic diseases, find basic and quick ways of recovering. At times, medical services must not be sought because some common practices can help to curtail the health challenges. The article herein documents some body care practices that will help you escape surgeries.


Practice Good Hygiene

Disease-causing microorganisms are mainly eliminated or avoided by maintaining proper hygiene. This is a way of escaping illnesses and has psychological, medical, and social impacts.

You might not contract the disease for unhygienic practices, but you might infect others with weaker immunities. Hygiene determines people’s perception of you, and so no hesitation is expected because some contagious infections are deadly.

If handling sensitive items or infected people, you can use surgical gloves. Remember to wash hands thoroughly after you come in contact with infected people. This can lower the chances of contracting infections and keep you away from the doctor.


Observing the nutritional value of the food you eat might be difficult because food intolerances and allergies are abundant. People have different nutritional demands, and so whatever suits you might not be what another person needs, even though some commonalities exist.

However, vegetables and fruits are considered to be the best foods and should be eaten often because they are low in calories. You should also try an array of foods because they contain unique nutrients. Calorie consumption should vary depending on your occupation, weight, height among other factors.

Observing nutritional standards and following the right diet, according to the nutritionist’s directives, can give you a healthy, fit body. This alienates you from vulnerabilities of obesity, malnutrition, among others. However, nutrition is all about good health and not necessarily weight.

Fueling the body with the right energy and in the perfect routine is the target for proper nutrition, and it will keep you away from a surgeon because rarely will you develop complications.

Enough Sleep

Sleep sabotage can have far-reaching impacts because it means denial of sufficient body rest. Doctors recommend a perfect night sleep average of about seven hours and the chronic effects will not occur. Certain sensory issues can destruct your night sleep. Dealing with them can improve your health standards with time.

Sleep sabotage does not only affect your judgment, attitude, concentration, memory, mood, but also interferes with your immunity, weight, and libido. Abrupt weight increment is a health hazard that can trigger serious health issues like diabetes, hypertension, heart attack, and stroke that might need surgeries.

Social aspects like low concentration can cause fatal accidents or leave you crippled, only to be rescued by a surgeon. Try to avoid all the sleep destructors, and your nights will be accomplished regardless of the stressful days experienced.

Proper Exercising

Exercising goes beyond weight management because it combats depression, stress, cancer, hypertension, diabetes, and heart diseases. Exercises also excite some brain chemicals that give you happiness and relaxation. Also, you enjoy more energy and a better sex life because of a boosted libido.

Exercises also award you a comfortable sleep and general health improves. You will rarely consult a doctor or need surgery to curtail some of the above-named lifestyle conditions. You might lack time to go to the gym but can train on the stairs, dance around, and other minor physical activities that can go a long way to improve your health.

Instead of driving to work, you can walk or ride a bicycle if the distance is manageable. With time, you will lose weight, feel more energized, and fit in your clothes comfortably. The progress might be insignificant in a short while, but the practices will keep you away from the surgeon.

Mental Health

Daily life experiences can easily attract stress. Maintaining mental health is a wise idea. Stress may be inevitable, but how you respond is the measure of your mental stature. Therefore, you must practice intense self-care.

If necessary, you can hire a counselor who will tone down your emotions and give you a better life perception. Seek massage services regularly to relieve the body of the daily pressure. Yoga and meditation can shed off stress and depression to alienate you from the associated health issues.

Posted 14 April 2021 by

Ways Sleep Can Help

You Lose Weight

A good night's sleep can benefit your physical and mental health in a number of different ways. Improved alertness, better heart health, decreased stress and anxiety, and an overall good immunity are just a few of those benefits. However, did you know that a good sleep health can also help you shed extra weight?

As it turns out, researchers have long been studying the relationship between good sleep and weight loss. Numerous studies prove that people who managed to get an adequate amount of sleep consistently, found it much easier to lose weight. There also exist other researches that show that a lack of proper sleep can lead to obesity in human beings. Let us therefore look at some of the most prominent ways in which sleeping helps lose weight.

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#01 How the Appetite Gets Affected

A quality sleep helps maintain the right balance in your appetite. Your appetite is primarily regulated by two hormones- leptin and ghrelin. The gastrointestinal hormone ghrelin, which helps increase hunger in the body, gets particularly increased when the body is sleep deprived. On the other hand, the hormone leptin which inhibits the level of hunger and signals towards a full stomach, becomes drastically low when there's a lack of sleep. According to one Wisconsin Sleep Cohort Study which observed about 700 subjects, those who slept less than 5hrs at night, had 14.9% higher level of ghrelin whereas the leptin levels were found to be 15.5% lower. We are all aware that overeating is s serious impediment to weight loss. Therefore, sleeping well prevents hormonal disbalance that can make you eat more than what your body requires.


#02 The Metabolism

A healthy metabolism is paramount for helping weight loss and keeping the body mass index (BMI) in check. The BMI is calculated on the basis of the total weight and height of an individual. It is the first step towards realizing the presence of excess fat in the body. A good sleep quality helps regulate the metabolism in the body which then facilitates the proper breakdown of food and drinks consumed throughout the day into bits of energy. Lack of enough sleep can affect the regulation of blood sugar in the body and lead to other complications that disrupt your night sleep such as heartburn and acid reflux. It is also important to avoid heavy meals right before bedtime to prevent the aforementioned conditioned.


#03 Effect on Physical Activity

Without proper sleep, the body is simply not equipped to carry out the amount of physical exercise required for your weight loss program. Sleep helps in the recovery of the tissues overnight and gets rid of any body pain. Therefore, going ahead with your daily dose of physical exercise without a restful night of sleep will only contribute towards muscle tear, fatigue, glycogen depletion, and further body pain. What's worse is that a sleep deprived individual finds it ever more hard to gather the drive required to complete a workout session. Carrying out other physical activities like outdoor games and aerobics becomes riskier as the chances of getting injured and delay in recovery increase severely without proper sleep.


#04 The Role of Sleep Disorders

Another major factor which connects weight loss and sleeping is the simultaneous rise in the cases of sleep disorders and weight gain all over the world. Sleep experts suggest that about one-third of the US population suffers from sleep deprivation and a major number of them have some form of sleep disorder or the other. This trend coincides with the rise of obesity in the country which has turned out to be a major pandemic. A growing body of researches have tried to find, over the last few years, the link between sleep disorders like obstructive sleep apnea (OSA), insomnia, restless leg syndrome, etc., and obesity. The researchers have found that people with such sleep disorders were more likely to develop obesity. They also suggest that about 70% of the people who have OSA, also have obesity when their BMIs are measured.


05# Insulin Resistance

A sleep deprived individual can experience a shot up in their blood sugar levels due to a heightened insulin resistance. Not only does this promote further lowering of leptin levels in the body, but may also cause serious diseases like diabetes and weight gain. A good night of sleep will keep the cells from becoming insulin resistant and prevent the body from producing any more insulin than what is actually required.


#06 Stress Build-up

A major contributor towards loss of sleep is the build-up of stress in the body. People who find themselves stuck in the vicious cycle of stress and sleep deprivation, are often observed to be craving food that is high in calories, carbs, and fats such as oily or sugary items. Failing to achieve a good sleep health promotes cortisol buildup which then encourages the front lobe of the brain to find gratification in food items like chocolates, cakes, chips, ice-cream, soda, etc. Not only is this practice disastrous for your body weight but can also disrupt your sleep schedule by causing stomach problems that make it further hard to fall asleep. Most of these bouts of stress-eating are untimely and unrestrained.

It is therefore crucial to address the problem of stress and your sleep health to help the process of weight loss. Here are 10 simple steps that will ensure that you continue to achieve good sleep without fail are:

  1. Maintaining a healthy diet;
  2. Following a strict sleep schedule;
  3. Creating an optimal sleeping environment;
  4. Buying a new mattress- adequately firm and comfortable;
  5. Practicing bedtime rituals that soothe your mind;
  6. Exercising regularly;
  7. Exposing yourself to ample sunlight;
  8. Finding comfortable sheets and pillows that help to sleep peacefully;
  9. Avoiding sleep disruptors like caffeine, alcohol, and nicotine;
  10. Talking to a healthcare professional.


Bottom line:

So the answer to the question- "does sleeping make you gain weight?" is a plain "no". While oversleeping (above 9 hours) has been associated with risks of weight gain, practicing a sleep routine that ensures full eight hours of sleep is beneficial for weight loss. We hope that the above-mentioned points help you understand the significance of sleeping for weight loss and help you shed excess weight.


Posted 08 April 2021 by

Get Well, Feel Well: 8 Things You

Should Know About Physiotherapy

Are you an adventurous type of person who loves outdoor activities such as hiking or someone who’s into physical exercises? Perhaps, a hardworking employee who travels a lot? Well, you have to expect that at the end of the day, some physical activities you do can cause pain or injuries--which are inevitable.

Although some injuries and pain are bearable, these things will worsen in the long run if left untreated. That’s why you must seek immediate medical attention to relieve what you’re experiencing. Physiotherapy is one of the medical interventions you will need to eliminate the pain and bring you back to your normal body and performance.

To enlighten you about this medical intervention, below are some facts you need to know about physiotherapy.

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1.      Physiotherapy can be Traced Thousand Years Ago

The physiotherapy of today can be traced back thousands of years ago. In 460 BC, physicians like Hippocrates had been known first to use various forms of physiotherapy, hydrotherapy, and massage therapy. Moreover, the first documented physiotherapy treatment was dated in the 19th century and performed by Per Henrik Ling.

2.      Can Treat a Wide Range of Pain and Injuries

Physiotherapy is a treatment that most people who are suffering from pain and injuries look for. In fact, it has helped tons of people who seem to lose hope with their major or minor conditions. The one who administers the therapy is the registered physiotherapist or physical therapist. With the help of this physiotherapist, he can help you relieve or reduce body pain and injuries such as in shoulders, knee, hips, ankles, and hips.



3.      Physiotherapy Can Help Babies

Physiotherapy also treats babies who have minor muscular issues such as torticollis. This muscular issue is a neck condition where sternocleidomastoid, a major muscle, is either shortened or contracted.

When this muscle is shortened, it tilts the baby’s head. The physiotherapist gently stretches the affected muscle and also educates the parents about the proper handling of the baby’s head. By teaching the parents some home-stretch exercises for the baby, the condition can heal fastly.


4.      Established in Canada After WWII

Just 21 years after World War I, World War II came in. The injuries and casualties of World War I paved the way for doctors to develop physiotherapy. Physiotherapy began in Canada and became a fast-growing medical practice. The primary reason why physiotherapy was very helpful during the second world war is that it had helped the returning soldiers from war to recover from the injuries or pain they had acquired from the battle. 


5.      Physiotherapy can Treat Vertigo

Most people are not serious about dizziness, lightheaded feeling, and fainting. They think that these feelings are just ordinary. But, did you know that these body sensations are symptoms of vertigo?

Now, how does physiotherapy work here? When a physiotherapist has specialized Vestibular Rehabilitation training, he can help you treat your vertigo. When you seek advice from a trained physiotherapist, he can assess your condition and use the evaluation to develop a plan to restore your balance, lessen dizziness, and reduce the symptoms of vertigo.


6.      Make Sure You Do Your Homework

Like any medical practice, physiotherapy requires intensive guidance and supervision from a physiotherapist. And, if you think that your treatment is done after you have undergone your first session, well, that’s not the case. Visiting the clinic allows you to have a one-on-one consultation with the physiotherapist. This way, he can give you some physical exercise that you have to do at home to supplement your fast recovery.

However, there are people who don’t follow the physiotherapist’s prescribed physical and rest exercises and only watch videos on the internet. Remember that not everyone shares the same condition as you. Thus, it’s vital to follow the appropriate and specifically-tailored exercise plan for your condition.


7.      Psychological Benefits

Physiotherapy does not only help you regain your physical body condition, but it also rejuvenates your psychological well-being.

Furthermore, physiotherapy has been known to help someone counter mental health issues such as depression and anxiety. You might be asking, “how can physiotherapy help someone battle mental health issues?” Well, the answer is not as complex as you think. Mental health physiotherapy focuses on the holistic of the human body. This type of therapy promotes intensified awareness of movements and body functions.


8.      Healing Time

The healing duration of your injured or hurt body part depends on its severity. For average to minor injuries, it would take 2 to 3 sessions, and additional sessions to those severe cases for full recovery or lessen the effects of the body.

In addition, some physiotherapist clinics offer acupuncture, an old medicinal intervention that originated in China, to supplement fast healing. The therapist punctures acupuncture needles to a specific area of the body that connects to the injured portion of the body.



If you have physical body pains or injuries, take them seriously and seek help from professionals immediately. By visiting physiotherapy clinics, you’ll lessen your prolonging agony and even prevent the long-term effects of these injuries. So what are you waiting for? Get well and feel well!


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