Healthy Fact of the Day: Did you know that drinking enough water can improve cognitive function?

Staying hydrated helps maintain concentration, memory, and mood, so keep a water bottle handy throughout your day!

Can you increase your metabolism?

Ensuring adequate protein intake is crucial for supporting bone, muscle, and skin health, as well as the proper functioning of our body's organs. During youth, protein is essential for growth and development, while throughout life, it aids in cell and tissue repair. As we age, sufficient protein intake, coupled with regular exercise, helps counteract sarcopenia, the natural decline in muscle mass and strength.

Protein also plays a role in weight management by promoting satiety. The Recommended Daily Allowance (RDA) suggests 0.8 grams per kilogram of body weight (or 0.36 grams per pound). Individual protein needs may vary based on factors such as age, activity level, and pregnancy.

To optimize protein absorption, it's advisable not to consume more than 20 to 40 grams in one sitting. Instead, aim to distribute protein intake evenly throughout the day across meals and snacks. Quality sources include lean meats, fish, dairy, soy, legumes, nuts, and whole grains.

High-protein snacks offer various benefits. For instance, they support muscle growth and aid in muscle recovery post-exercise. They can also assist in weight management by stabilizing blood sugar levels and prolonging feelings of fullness.

Here are examples of high-protein snacks:

• Savory options like chickpeas, jerky (beef, salmon, or chicken), cheese sticks, and nuts.

• Sweet choices such as Greek yogurt, cottage cheese with berries and almonds, chia seeds (for making chia pudding), peanut butter, and pumpkin seeds.

Incorporating these snacks into your daily routine can help sustain energy levels and support overall health and wellness.

Amazon has a habit of BANNING natural remedies they don’t like.

Especially ones that threaten “Big Pharma” profits...

Which makes sense if you think about it.

Just this last year…

Amazon started selling prescription drugs. 🧐

Could that be why they recently banned CBD?

Or why they are trying to ban NAC (N-Acetylcysteine)?

(NAC is an essential amino acid. It’s crucial to keep your immune system healthy and on-the-ready.)  

I can’t say for sure, I don’t work at Amazon.

But I can say this... 

It’s only a matter of time before they ban ---> THIS Ancient African Serum. 

Just a few drops of this serum can erase fat like it never existed... 

Thousands of women and men across the country have been getting unreal results with it...

Katie lost 42 lbs in just 5-weeks...

David lost 46 lbs and now has more energy to play with his grandkids...

And Linda lost a staggering 49 pounds! 

The best part?

It’s actually safe - and clinically proven.  

Click here to get the name of this serum...

BEFORE AMAZON bans it.

P.S. Every day I feel like Amazon is one step closer to taking over the world.

That’s why I always keep 6 bottles of this stuff on hand - just in case Amazon, Big Pharma and the FDA decide to ban it.

You might want to as well. 

Health & Fitness

Exercises to Try in the Pool Right Now

Pools aren’t just for leisure; they're perfect for workouts too. The water's resistance challenges muscles and the heart, while buoyancy reduces joint strain.

Plus, if you stumble, water provides a forgiving landing. Many opt for lap swimming, but a variety of exercises akin to home workouts can also be done in the pool.

Tips for Tailoring Your Pool Workout:

To Make Exercises Easier: "Move to slightly deeper water for more buoyancy and support," advises Jessica Hildebrandt, a physical therapist at Harvard-affiliated Brigham and Women's Hospital and a former competitive swimmer and water polo player.

To Increase Intensity: "Increase resistance by moving faster or keeping fingers together like paddles. For water walking, hold a kickboard vertically in front of you," suggests Hildebrandt.

Jogging without Touching the Pool Bottom: Use a pool belt in deep water. It allows you to mimic jogging movements, cycling your feet and moving your arms freely.

Avoiding Soreness: "Start gently. The water's support might make you feel capable of more than usual, but overdoing it can sneak up on you," warns Hildebrandt. "Begin with simpler exercises and shorter sessions. If you're not sore the next day, you've found the right balance."

Now, here are some exercises to try:

Jumping Jacks:

• Stand with feet together, arms at sides.

• Jump, spreading feet apart while raising arms to sides (keep hands below surface).

• Jump back to starting position. Repeat for 60 seconds.

Pendulum:

• Stand on right leg, left leg lifted to the side.

• Extend arms diagonally down and right.

• Jump off right foot, switch to left foot, swing arms to left.

• Alternate sides, swinging arms and legs for 60 seconds.

Double Kickbacks:

• Stand straight, feet shoulder-width apart, arms at sides.

• Jump up, bend knees, bring both feet toward buttocks.

• Return feet to pool bottom, arms swing naturally. Repeat for 60 seconds.

Twists:

• Stand with feet together, arms at sides.

• Jump while twisting upper body right, lower body left.

• Land with knees, feet, hips to left, arms, shoulders, chest to right.

• Alternate sides, jumping and twisting for 60 seconds.

Enjoy your aquatic workout routine, and remember to adjust intensity and duration to match your fitness level and comfort in the water!