http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness Need a whey protein checkout these Jamie Eason Signature Series Whey Protein Isolate: http://amzn.to/2peyIbd NLA for Her Her Whey: http://amzn.to/2pelGtV FitMiss: http://amzn.to/2orXjt0 If you’re attempting to lose weight, post workout meals or snacks are an important aspect of your diet. After a taxing workout, select something to eat that has the right mix of healthy carbohydrates and protein to replenish your body. It is wise to select low calorie foods that will keep you satisfied, post workout. In the following video, you’ll learn what to eat after a workout for weight loss. To determine which foods can be beneficial after exercising, it’s vital to know how physical activity impacts your body. To acquire fuel during exercise, your muscles use up stored glycogen. This causes your muscles to be somewhat glycogen-depleted. Several proteins in your muscles also get damaged. At the end of your workout, your body endeavors to recreate its storage of glycogen and rebuild the broken-down muscle proteins. Consuming the proper nutrition sources right after you finish working out can speed up this process. It’s crucial to consume protein and carbs post-workout. The Following Foods are Most Recommended After You Exercise The first meal should be consumed 30 to 60 minutes after you exercise, which can consist of: Smoothies Dairy products such as yogurt and milk are twice as effective, as they offer both carbs and protein. Bananas are full of magnesium and potassium, which are essential for optimal muscle functionality. Make a smoothie comprised of protein powder, your choice of fruit, low-fat frozen yogurt, or low-fat milk to offer your body with what it needs to recover (and satisfy your sweet tooth in the process). Protein Shake Combine whey protein or vegan powder with carb rich foods, like juices, milk, and shakes, as well as some extras like fruit and peanut butter. When consumed after a powerful exercise session, your energy will be restored, your immune system will be boosted, and your body fat will be burned. Whole-Wheat Tuna Sandwich You can get full from eating just half of a sandwich, and get the nutrition your body requires in the process. The mix of the lean-protein tuna and the complex-carb bread will offer a balanced mix of vitamins, fiber, and minerals. To add some flavor to the sandwich, pour in some olive oil or lemon juice, both of which are low in calories. Eggs An egg is a complete source of protein. Regardless of how you like them - scrambled, poached, sunny side up, or over easy – eggs are comprised of essential omega-3 fatty acids, amino acids, and vitamin D, which alleviates muscle damage. As a versatile food, eggs can be eaten with onions, peppers, avocado, lean turkey, or toast. Consider making the following meals after your workout: • Cottage cheese and fruit. • Scrambled eggs with onions, spinach, mushrooms, and bell peppers. • Avocado and egg omelet. • Salmon and sweet potato. • Whole grain cereal with skim milk. • Sweet potato (mashed) with chicken. • Oatmeal, whey protein, and almonds. Now if you Have a favorite post workout meal of your own to share? Post it in the comments below! Music: Holiday - plaincask licensed from audiojungle https://goo.gl/K3skc7

http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness NatureWise Green Coffee Bean Extract with Antioxidants http://amzn.to/2p3uyGe 100% Pure Green Coffee Bean Extract http://amzn.to/2ozrdgv Health Plus Prime Green Coffee Bean Extract 100% Pure & Natural http://amzn.to/2oHMHbo Weight loss plans can be quite troublesome. As such, people look for shortcuts in supplements. One of the most popular weight loss supplements is called “Green Coffee Bean Extract”. The supplement is derived from, as the name implies, green coffee beans, and is comprised of Chlorogenic-Acid, an ingredient renowned for its weight loss abilities. Todays’s video will explore the benefits of using Green Coffee Bean Extract for your own weight loss plan. green coffee bean extract What Are Green Coffee Beans? Green coffee extract has been shown to aid with weight loss. In fact, over a three-week span, you can lose was much as 17 lbs. Pure Green Coffee Bean Extract Pills are comprised of a phytochemical named chlorogenic acid, which contains anti-inflammatory properties and can reduce blood pressure, in addition to helping with weight loss. All green coffee beans contain this ingredient, which are essentially unroasted coffee beans. When high temperatures are used as part of the roasting process, the coffee beans develop a dark brown color. This process eliminates the chlorogenic acid. 90% of the weight loss abilities provided by coffee beans are destroyed during this process, which is why people don’t lose weight by merely drinking coffee each day. Chlorogenic acid aids in weight loss by slowing down the development and release of glucose from the liver while elevating the body’s metabolic rate. One of the most important sugar carbohydrates the body requires for energy is glucose. Because chlorogenic acid impedes the release of glucose into the bloodstream from the liver, the body needs to store fats cells to obtain its glucose supply. Most people claim that green coffee bean extract provides them with extra energy to conduct physical activity. By being more physically active than usual, your body can burn off additional fat cells that are stored. Why You Should Be Using Green Coffee-Extract • You won’t need to do over-the-top exercises to burn calories as the coffee bean burns a substantial amount of stored fat. • It decreases cholesterol and blood pressure, and protects your body from dangerous free radicals. • It is an effective, safe product that is 100% natural. • You won’t endure any negative side effects. Green coffee beans have plenty to provide with regards to weight loss and well-being. This product is so astonishing that several doctors have cited green coffee extract as a vital weight loss tool. If you intend to improve your health and lose weight, try using green coffee bean extract. Music: Ukulele Commercial - plaincask licensed from audiojungle https://goo.gl/K3skc7

http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness Get your coconut water today! http://amzn.to/2oC8zpd http://amzn.to/2oBV0pS http://amzn.to/2oZSYfI We don’t know all benefits of drinking coconut water, but we know they are vast. This nutritious beverage can keep the body hydrated, eliminate aches, and treat digestion issues. Famous people sometimes swear by the benefits coconut water brings, and a variety of professional athletes drink it to enhance their performance off and on the field. It’s one of the few organic beverages that can offer your body an abundance of advantages. Continue watching this video to learn 7 positive benefits of coconut water has on the body. Aids in Weight Loss. If you’re trying to lose weight, coconut water is just what you need, as it’s easy on the stomach and low in calories. This refreshing and light beverage is comprised of bioactive enzymes that enhance fat metabolism and aid with digestion. Also, coconut water is high in potassium, balancing out the level of sodium you consume. Too much sodium in the body can result in water retention, and in turn, an increase in water weight. As such, coconut water aids in purging extra water and toxins from the body. You may consume an 8-ounce glass 3 to 4 times weekly to expedite your weight loss goals. Low In Calories. There are 46 calories in a cup of coconut water, along with several essential nutrients. It is a smart choice in comparison to processed drinks, which are full of added flavor and sugar, both of which will only result in weight gain. Water does not contain the organic electrolytes found in coconut water. By drinking coconut water, you’ll remain hydrated and lose weight in the process via a reduced consumption of calories. Hydrate Your Body. Coconut water will keep you hydrated and healthy. Upon drinking it, you’ll feel fuller and won’t get hungry for at least 30 minutes after you drink it. Lowers Blood-Pressure. To keep the right amount of electrolytes in the body, coconut water regulates your blood pressure, acting as a balancing mechanism of sorts. Controls Cholesterol Levels. Coconut water regulates the cardiovascular system by elevating healthy cholesterol level and decreasing bad levels of it in your blood. Encourages Cell Regulation and Growth. Coconut water is an anti-aging fruit. It’s comprised of lauric acid and cytokines, which are necessary for cell regulation and growth. Helps with Migraines. Coconut water can prevent migraines from happening and helps to get rid of them via the magnesium it contains. Drinking organic sources of magnesium can be somewhat complicated, but coconut water allows you to get more magnesium into your body in a simple and delicious way. Try to consume a few cups of coconut water weekly at the very least. Doing so will hydrate your body, keep healthy sodium levels balanced, and provide you with vital minerals like magnesium and potassium. You’ll get an abundance of benefits from this nutritious beverage by drinking it regularly. Music: Happy Whistling - PaBlikMM licensed from audiojungle https://goo.gl/K3skc7

http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness Kitench tools: 12-Cup Regular Muffin Pan http://amzn.to/2x2thQA Nonstick Frying Pan: http://amzn.to/2wshXeG Cooking Plate: http://amzn.to/2f8mVel Measuring Cup: http://amzn.to/2fkEqF6 There is nothing better than starting the day with the healthy right kind of foods. Easy Super Healthy Breakfast Egg Muffins are just perfect for the entire family. These muffins are so easy to make that you can get your kids involved in the process, and they have only 50 calories each. Here is what you need: Ingredients 1 tablespoon olive oil 1/2 cup red pepper measured after chopping 1/2 cup green pepper measured after chopping 1/2 cup yellow pepper measured after chopping 1/2 cup onion measured after chopping 1 cups baby spinach - roughly chopped measured/packed before chopping 1/2 cup mushrooms measured before chopping ½ broccoli measured afterchopping salt to taste 7 eggs hot sauce optional for drizzling on top! Instructions Instructions 1. Preheat oven to 350 degrees F. 2. Grease a standard non stick 12-slot muffin pan with cooking spray and set aside. 3. Heat a large skillet over medium heat and add in oil, red pepper, green pepper, and onion. 4. Saute 5-7 minutes, and dd in spinach and mushrooms and broccoli cook for an additional 2 minutes. 5. Season with salt and pepper and remove from heat. 6. Crack 7 eggs and whisk together. 7. Pour the egg/veggie mixture evenly into the prepared muffin pan. 8. Bake for 15-20 minutes, or until the eggs are cooked. 9. Cool slightly and serve immediately! enjoy! Music: Dances - SelectedSounds licensed from audiojungle https://goo.gl/K3skc7

http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness When preparing yourself for a workout, it is important to feel energized. It’s not always easy to feel this way though - at times, your body doesn’t meet the needs that regular exercise warrants. For instance, consuming food before a workout can produce discomfort, yet staying hungry is not the solution. So, what can you do? You should endeavor to consume something prior to working out to optimize your workout’s potential. In the following video, I’m going to give you some healthy sacks and what to eat before a workout so you can feel energized. The first thing you need to know is to consume food 3 hours prior to exercising so your blood has enough time to absorb the energy and nutrition from the food you’ve eaten. Attempt to consume a meal that has the right balance of protein, carbs, and fat, which will be between 300 to 400 calories, give or take. Consuming protein and carbohydrates will provide your body with the nutrition it needs to replace the fuel you’ll burn away while exercising, preventing you from feeling low on energy. If you only have 20 minutes to spare prior to a workout, opt for a small snack that is easy to digest, such as a small banana, a handful of raisins, applesauce, or a piece of fruit. If you have between 30 to 45 minutes before a workout, eat no more than a couple of tuna sandwiches on whole wheat bread. It's quite easy to make and will provide you with the energy you require to give your workout 100%! If you have between 45 to 60 minutes to spare prior to exercising, feel free to consume a fair amount of complex carbs. A banana, oatmeal, and protein shake will fuel your body with protein and carbs! If you are exercising after lunch or dinner, consume food that will provide you with a decent amount of energy. Opt for brown rice and chicken breast. Brown rice produces sustained energy via its complex carbohydrates. Tofu or chicken breast provides protein for muscle repair, post-workout. Egg whites are an ideal pre-workout snack to enhance your stamina while working out. Studies show that one egg provides approximately 4g of proteins and 0g of fat. Other choices include: • A bowl of cereal garnished with a nut granola and skim milk. • A cup of Greek yogurt with almond and berries. • Oatmeal with walnuts and raisins. • Toast with peanut butter. • An apple with nut butter (two tablespoons). • A scrambled or poached egg on whole grain toast with tomato. • Crackers, hummus, and cheese. • A trail mix with fruit, nut, and whole grain cereal. Now it’s your turn, if you have a favorite snack to eat prior to a workout? We’d like to hear about them in the comments below! Music: Be Happy - plaincask licensed from audiojungle https://goo.gl/K3skc7

http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness How do you like your eggs in the morning? For many foodies the humble scrambled, poached or fried egg is no longer enough, and has made way for an interesting new take on the breakfast staple. Introducing the cloud egg, Instagram's newest food trend that sees people whisking their egg whites to create a fluffy, cloud-like texture, with the yolk served in the centre. Tools: Glass Mixing Bowl: http://amzn.to/2jwI8zG Baking and Cookie Sheet: http://amzn.to/2xblUYW Ingredients 2 Eggs salt and pepper Instructions 1. Crack your eggs and pour the egg whites into a bowl. Keep the yolks for later 2. Whisk the egg whites until fluffy - you can use an electric whisk for this for speed! 3. Spoon the whipped egg whites in a round cloud shape on a baking tray, making a well in the middle where the yolks will go later 4. Bake in an oven preheated at 230°C oven for 8-10 minutes until fluffy and firm 5. Tip the egg yolk in the middle of the white cloud before returning to the oven for 3 minutes to set and serving!

http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness ❤Get These Cute Dumbbells And Start Your Workout At Home❤ 20-Pound Dumbbell Set with Stand http://amzn.to/2nPgqAd j/fit Dumbbell Set with Stand http://amzn.to/2oi7xu3 If you’re attempting to lose weight, the initial thing that likely comes to mind is “oh no, cardio!” However, did you know that you can burn just as much fat by weight training? Don’t worry about gaining muscles if you’re a woman. Your low levels of testosterone won’t make you look like a professional wrestler unless you use supplements on a consistent basis. Weight training can give you the shape and tone you’re striving for. Now Instead of just hitting cardio machines, here are 7 benefits to do a weight training program for women. 1. You will Burn More Calories: Lifting raises the amount of calories burned since muscles require energy to repair fibers after you exercise. Studies indicate that metabolism increases for almost 40 hours after an individual completes a total-body workout. In comparison to those who don’t lift, it also burns a higher percentage of fat calories. 2. Revitalize your metabolism: About 3 days after working out with a pair of dumbbells, you’ll see a rise in your metabolism rate. With a proper diet, regular lifting might aid in burning calories more efficiently than cardio would alone. 3.You'll shape your body quicker: Cardio isn’t just about aerobics. Research shows that adding weights to circuit training increases your heart rate by 15 BPM more than 60 to 70% of your maximum heart rate. This method makes muscles stronger and offers cardiovascular benefits akin to what is accomplished through aerobic exercise. 4.Prevent injury: Lifting weights is key to staying injury free. Besides getting stronger muscles, research shows that resistance training strengthens tendons and ligaments that connect bones and muscles to one another. As such, you’re less likely to suffer from an injury or tear through regular activity. 5.Your bones will be protected: Strength training and weight-bearing workouts, in general, are believed to reduce the risk of fractures and enhance bone density in older adults. 6.You’ll get quick results: Strength training brings fast results. It merely takes between 2 to 3 sessions per week within a month to see muscles shape up. Lifting non-heavy weights can also be beneficial for building muscle, assuming you continue to stimulate muscle fatigue. 7.You’ll be less stressed and more happy: Similar to many types of physical activity, mild lifting can be advantageous to your mental health. There is a connection between strength training and lowered symptoms of depression and anxiety, in addition to enhanced brainpower and self-esteem. Consider getting in between 2 and 3 sessions of resistance training each week. You will see an improvement in your health and well-being. Music: Acoustic Guitar and Ukulele Upbeat - plaincask licensed from audiojungle https://goo.gl/K3skc7

http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness Quick Stress Relief http://amzn.to/2oOQsfx Over consumption of calories and lack of exercise are the two primary reasons you’re gaining weight. One contributing factor that goes unnoticed is called is high cortisol, which is mostly derived from chronic stress. So What Is Cortisol. And what does that have to do with weight loss? What Is cortisol? Cortisol is a form of hormone from the steroid family called glucocorticoids. It is the main stress hormone within your body and is created by the adrenal glands, which reside above the kidneys. On the plus side, it is a vital factor in metabolism, helping to establish the source of energy protein, carbohydrate, or fat for your body to use. Additionally, it is a contributing factor in your body’s fight or flight response, which is important for your longevity. What are the effects of high cortisol levels? If you are regularly stressed out, the levels of cortisol in your body can increase substantially. There are several symptoms of high cortisol such as mood swings, food cravings, brain fog, interrupted sleep, high anxiety, and more. High levels of cortisol might have a negative influence on your body. It usually it leads to diminished bone density, imbalanced blood sugar, high blood pressure, and breakdown of muscles. Raised cortisol levels also lead to visceral abdominal fat disposition, otherwise known as belly fat. It’s one of the most unwelcome high cortisol symptoms you’ll endure. Cortisol leads to an increase in insulin resistance, and as such, greater disposition of fat. Further, stress has been associated with overeating, which also results in fat gain. How do you maintain healthy levels of cortisol? If you are worried about having high levels of cortisol and stress, think about undergoing a saliva test provided by your medical practitioner. The most optimal way to maintain healthy levels of cortisol is to reduce the amount of stress in your life and eat healthier. Several people suggest a low inflammation diet, which lowers or outright removes caffeine, alcohol, saturated and trans fats. By consuming low glycemic foods, you’ll obtain probiotic support. Regular exercise and eating whole plant-based foods exclusively will also help. It is also beneficial to try out some anxiety and stress management techniques, including: Going for a walk in the park, listening to relaxing music, spending time with your pet, gardening, meditation, practicing yoga, therapeutic massage, breathing exercises, dancing, cycling, Pilates, and any other fun activities that stimulate your endorphins. Eating is not one of these techniques, obviously. Cortisol is not unhealthy. Rather, it’s an essential hormone that is required for a healthy lifestyle. There are several hormones within our bodies, and when regulated properly, they can maintain our health. The secret is to be in control of those hormones so they never inhibit your weight loss goals. Music: Ukulele Clapping and Whistle - plaincask licensed from audiojungle https://goo.gl/K3skc7

http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness Adding some of healthy drinks to your diet plan can help you feel and look better. Try out the following organic, fat-burning beverages that can help you burn fat effortlessly. 4 Weight loss smoothies Ginger and Lemon: The mixed effects that ginger and lemon bring will intensify your metabolism rate, which helps you gradually burn fat. Squeeze a lemon into a glass of water, grate some ginger to the water and Stir the mixture well so that the lemon juice and the grated Ginger are blended well with each other. The ginger should be grated into small bits that blend in well with the beverage. Drink this juice every day in the morning as soon as you wake up. Lemon Water and Cucumber: Cucumber is renowned for enhancing the rate of metabolism that helps to burn the additional calories in your body. When mixed with cucumber juice, lemon water will produce benefits for weight loss. After extracting the cucumber juice, use a mixer to finely combine it with water. Be mindful that cucumber juice should be produced delicately with the fruit mixers to not smash the seeds in the cucumber itself. Pour the mixture into a pitcher of water along with a pair of freshly squeezed lemons. Throw in a couple of tablespoons of honey and drink up twice a day. Keep the pitcher stored in the fridge in the meantime. Grapefruit Juice: Grapefruit is a regular when it comes to weight loss programs since it has minimal fructose content. Grapefruit preserves your body’s insulin levels. Another low fructose option is cranberry. Mix a pair of carrots, 2 grapefruits, half a cucumber and an apple into a juicer. Throw in some lime juice and sliced cranberry, along with some water. Mix and drink up a couple of times daily. Avocado Smoothie: You can maintain insulin with this fructose-free smoothie which cleans out your liver, reduces hunger, and triggers your immune system. Slice 1 pear, a quarter of a pineapple, and an avocado into tiny bits. Add them to a blender along with some ice and mix. Drink up a couple of times daily. These weight loss drinks can be consumed every day in order to lose weight naturally. You’ll get the results you want, you’ll just need to exercise patience and consistency. Music: Whistling Ukulele - plaincask licensed from audiojungle https://goo.gl/K3skc7

http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness Junk food refers to consumables with minimal nutritional value. Foods high in salt or sugar content can also be classified as junk food because they can negatively impact your body. Junk food is simple to carry, buy, eat, and drink. This video will address the junk food list you should stay away from. Pizza, burgers, and fries: These foods are ridden with trans fat and contain bad cholesterol, which will result in heart ailments and obesity. Trans-fat should be completely avoided as it contains zero health benefits and remains stored within our bodies. The buns and dough burgers and pizzas are comprised of are just as unhealthy because they are heavily processed. Further, the oil used in the deep fryers used to cook fries are severely unhealthy, especially if ingested on a regular basis. Carbonated Beverages: Carbonated drinks are full of sugar, which is the leading cause of diabetes in America. Sugar also damages our teeth over time. Further, the liver converts extra sugar stored in the body into fats. It is easy to become addicted to these beverages as they contain caffeine. It is prudent to refrain from drinking anything carbonated. Instead, opt for healthier drinks like fruit smoothies or tea. Cookies, Pastries, and Cakes: These are usually comprised of refined wheat flour and refined sugar, along with extra fats, which are often disturbingly unhealthy fats such as shortening (high in trans-fats). These delicious treats are the worst thing you can put into your body. They contain little-to-no essential nutrients. Donuts: Everyone loves donuts. They are filling and delicious. However, they are comprised of white bread dough, whipped cream, and an abundance of sugar. There are about 500 calories in a 100g donut, and a quarter of its fat content is trans-fat, which may result in obesity and fatal heart disease. Ice-Cream: There aren’t very many people who don’t like ice-cream. Sadly, commercial ice cream is chock full of sugar. Each lick is nothing but an intake of empty calories, which ice cream is high in. It’s even worse to have ice cream for desert since you’re then adding more calories on top of the ones you consumed for dinner. Potato-Chips: Chips are stuffed with saturated fats that are hazardous to the body’s arteries. When the arteries get blocked, bad cholesterol may come about. There are 550 calories and 35g of fat in a 100g bag of chips. Refrain from this snack as it can damage your body and result in obesity. Most Highly Processed-Foods: Stay away from processed food to keep extra weight off and remain healthy. As a rule of thumb, be mindful that if it appears to be made in a factory, it’s likely bad for you. Real food doesn’t come with an ingredients label on it. Music: A Happy - plaincask licensed from audiojungle https://goo.gl/K3skc7

http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness If you are on a journey to weight loss, smoothies can be a great addition to your weight loss regime as they quench both your thirst and hunger and keep you from consuming more calories than the ones you need. By combining the right ingredients, you can create smoothies that taste great and help you drop pounds. Today I’m going to share with you 5 delicious smoothie recipes for weight loss, that will take you less than a few minutes to make which you can fit easily into your busy lifestyle So a way to get just the right amount of calories along with good-for-you vitamins and nutrients is to drink fruit and veggie smoothies. They can provide you with a good source of energy that is slow releasing and can boost metabolism so you shed of extra pounds faster. I’ve personally tried many smoothie recipes but I always find myself coming back to these as they are delicious, low calorie, and nutrient dense. The first recipe I’m about to give you is a sweet spinach smoothie with a nice combo of iron and nutrient-rich spinach and fruits of medium sweetness like pears and grapes. To make it you will need 6 ounces of lowfat greek yogurt, 2 cups of spinach leaves, 1 ripe pear, 15 white or red grapes without seeds, 2 tablespoons of chopped Avocado and 1 to 2 tablespoons of freshly squeezed lime juice. Put all these in the blender, mix until smooth and serve. You should end up with a bright green color depending on how ripe your fruits and veggies are. The second recipe is an antioxidant rich smoothie that is filling and can be used a small meal replacement. You will need 1 cup of green tea, 1 cup of mango chunks, ½ medium of avocado, 1 cup of spinach leaves, 1 dash of sea salt, and 1 tbsp of honey or agave syrup to sweeten everything up. Blend for a few seconds till everything looks nice and smooth and serve. Third recipe, which is utterly delicious is a peaches and cream oatmeal smoothie. Of course you are going to ditch heavy cream on this and add lowfat greek yogurt instead. All you need is 1 cup of frozen peach slices, 1 cup of Greek yogurt, ¼ cup of oatmeal, 1 cup of almond milk, and optionally a few drops of sweetener. Blend these together until you get a creamy, pale orange smoothie. Another good variation of the above smoothie that is also filling and delicious is to substitute the peaches with 1 banana or frozen banana chunks and add some cinnamon to the mix. Finally, an easy recipe that is totally refreshing and balanced is to blend 1 banana, with half a cup of strawberries, 1 cup of raw spinach and ½ cup of almond or coconut milk. You know hatever diets you take part in should never be a quick fix. A healthy lifestyle is the best option for losing weight and adding smoothies in is definitely a great idea. Music: Upbeat Happy - plaincask licensed from audiojungle https://goo.gl/K3skc7

http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness Best Stability running shoes Nike Zoom Structure 20 http://amzn.to/2pdsM1K Asics GT-2000 4 http://amzn.to/2q4hGQI Brooks Adrenaline GTS 17 http://amzn.to/2qK1gJy Best Motion Control Running Shoes ASICS GEL Foundation 12 http://amzn.to/2qJJaqU Asics Gel Fortitude 7 http://amzn.to/2pM6jeZ Skechers GOrun Forza http://amzn.to/2qJWUC1 Best Cushioned Running Shoes Hoka One One Bondi http://amzn.to/2p2hNMv Altra Olympus 2.0 http://amzn.to/2q4jRUp Brooks Glycerin 13 http://amzn.to/2pb2sEz Did you know that buying the right running shoes affects your performance? In fact by finding the ideal shoes for the shape of your feet, you will run much easier than with ordinary trainers. In this video we will learn how to match your running shoes to your foot shape by Following these 5 things to look for when shopping for running shoes for women. First comes the heel of the shoe which should fit snug but not exactly tight. Second we have the instep, which should fit comfortably and firmly on top of your feet. In case you find it too tight, you can try a different way to lace up your trainer and if that doesn’t work either, you could try another pair. Third comes the width of the shoe, which should ideally leave your toes to move freely from one side to another and not feel squished. You can find widest point of your shoe within its insole. Since your feet might swell as you run, you need a bit of extra space so your toes move freely. Then we have the length of the shoe. When you take your thumb and place it horizontally, you can determine the ideal space from the edge of your longest toe to shoe’s front so you have a bit of space when running as your toes swell. Finally another thing to consider is the arch support which is divided into three categories, the low-arch, the normal-arch and the high-arch. I will explain those in a while. Ideally, there is a type of shoe that fits best each type of foot arch. Here is a trick to find out your foot arch in case you aren’t sure. You simply wet the sole of your feet and press them on a paper towel to make a footprint. Compare your footprints to the images shown to determine your arch. Now if you have a low arch, you have the tendency to land on the external part of your foot and roll into the internal part of your foot as you transfer your weight. If you fit in this type, you’ll need motion control running shoes as they improve the stability of your feet and prevent them from moving around. In case your arch is normal, you have a tendency to land in the middle towards the outer corner of your heel and roll lightly towards the inside ball of your feet. The shoes that would suit you best are Stability running shoes which add just the right amount of stability to your sole. Finally, if you have a high arch, that means that you tend to land on the external corner of your feet and carry the rest of your body weight along the lateral side of your feet to your little toes. Experts call this “underpronation” because the foot doesn’t get enough rotation. The shoes that will fit you the best in this case would be Cushioned running shoes which will absorb the shock and leave room for flexibility and better rotation of your feet. There you go! Always remember Those 5 things to look for when choosing the perfect pair of running shoes! And if you are looking to buy womens running shoes checkout the links in the description. Music: a happy - Carvine licensed from audiojungle https://goo.gl/K3skc7

http://serious-fitness-programs.com/weightloss Follow Us On Facebook: ⇨ https://www.facebook.com/TheSeriousfitness ⇨Tools and ingredients: Rainbow Plastic Cups: http://amzn.to/2E64E8k Cooking Plate: http://amzn.to/2f8mVel Olive Oil: http://amzn.to/2AkjFCi pot: http://amzn.to/2CicluE Vegetable soup is delicious, healthy and filling! It’s easy to make and perfect for lunch or afternoon snack and it's ideal for weight loss as we get our daily dose of vitamins and minerals. These 4 healthy soup recipes are also fiber and water rich, which prevents you from overeating. Here Are 4 healthy soup recipes for weight loss, Easy Soup Recipes I hope you like all the recipes ♡ 1 Vegetable Quinoa Soup 310 calories (1 serving) Ingredients 1 tsp olive oil 1/4 cup onion, diced 1/2 cup cabbage, chopped 1/4 cup carrots, sliced or diced 3 oz turkey breast 2 oz diced tomatoes 1 tbsp dry quinoa 1/2 tsp each thyme 1/4 tsp garlic powder 1/4 tsp chili powder (optional) 1/2 cup low sodium vegetable broth 1 cup water Salt, black pepper, to taste Preparation In a large pot or dutch oven, heat 1 tablespoon oil add onions, carrots and celery, saute for 2 minutes, add all the ingredients, bring to a boil, cover, turn heat to low and simmer for 20 to 30 minutes (you can add more water if needed), . Taste for seasoning, adding salt and pepper to taste. Serve hot. 2 White Bean & chicken Soup 270 calories (1 serving) Ingredients 1 tsp olive oil 1/4 cup leeks, white and light green parts only, cut into ¼-inch rounds 2.5 oz chicken breast 1/2 cup reduced-sodium chicken broth 1 cup water 2 sage leaves 1/3 cup canned white beans, rinsed Salt, black pepper, to taste Preparation Heat oil in a pot or Dutch oven over medium-high heat. Add olive oil and leeks and cook, stirring often, until soft, about 3 minutes. Add chiken and cook until the meat has lost its raw color, about 2 minutes. Stir in broth, water, salt pepper and sage leaves, increase heat to high, cover and bring to a boil, about 15 minutes. Uncover and add beans and cover, cook for 5 mnutes more (you can add more water if needed). Serve hot. 3 Chicken Vegetable Soup 260 calories (1 serving) Ingredients 1 tsp olive oil 1/4 cup diced onion 1 garlic clove, minced 2 oz chicken breast thighs, cut into bite-size pieces 1/4 cup green beans, cut into ¼-inch pieces 1/4 cup chopped red or green bell pepper 1/2 cup spinach chopped 1 tsp diced fresh cilantro 2 oz diced tomatoes 1/2 cup reduced-sodium vegetable broth 1 cup water ¼ tsp ground cumin 1/4 tsp chili powder (optional) 2 oz canned white beans 1 tbsp lemon juice Salt, black pepper, to taste Preparation Heat oil in a pot or Dutch oven over medium-high heat. Add olive oil and garlic and cook, stirring often, until soft, about 3 minutes. Add chiken and cook until the meat has lost its raw color, about 2-3 minutes. Add green beans, bell pepper, spinach, cilandro, tomatoes, broth, water, salt, pepper, cumin, chili powder. Stir everything and cover, increase heat to high, and bring to a boil, about 20-25 minutes until the vegetables are tender. Uncover and add beans and cover, cook for 5 mnutes more (you can add more water if needed). Serve hot. 4 Lentil Soup 320 calories (1 serving) Ingredients 1 tsp olive oil 1/4 cup red onion, diced 1 garlic clove, minced 1/3 cup brown lentils, sorted and rinsed 1/2 cup spinach, leaves roughly chopped 1/4 cup carrots, finely chopped 1/2 cup reduced sodium vegetable broth 1 cup water 1 tbsp lemon juice Salt and pepper, to taste Preparation Heat oil in a pot or Dutch oven over medium-high heat. Add olive oil and onion, garlic and cook, stirring often, until soft, about 3 minutes, then add lentils and cook for 2 minutes more. Add spinach, carrots, salt, pepper. Stir in broth, water, increase heat to high, cover and bring to a boil, about 25 to 30 minutes. Uncover and add lemon juice, cook for 3 mnutes more (you can add more water if needed). Serve hot with boiled egg to add protein. Music: Flamenco Argentine Tango licensed from audioblocks.com

http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness Ever felt so thirsty that you are wondering if this is a sign that something is wrong? Have you ever noticed an abnormal drop of your body weight? Feeling weak and lethargic? Perhaps the cause of all these symptoms and more is Dehydration. Dehydration is nothing minor to play with and if you don’t pay attention, it may even threaten your life in extreme cases. In this video we will discuss the common dehydration symptoms and signs. Dehydration basically occurs when you lose an excess number of water and fluids from your system. There are many things that may cause this. One cause is intense workout which expels much of your body’s fluids through sweat. If fluids are not replaced by drinking water, you can become dehydrated. Another common cause that leads to dehydration is when you are exposed to hot environments. Heat causes in this case a rise in internal temperature and your body has no other option that to sweat to compensate for the heat, which of courses expels liquids out of your system. Nausea, vomiting, and diarrhea are also conditions that may cause dehydration and you are making matters worse if you fail to drink water when while nauseous. Many will ask at this point--how do I know if I’m dehydrated? Apart from obviously feeling thirsty, you may experience many different symptoms that show that you are not properly hydrated. A common symptom is memory lapses. Since our brains are made up from 90% water, they are the first organ to show signs of dehydration which will come in the form of memory lapses, headaches and possible dizziness. Another sign of dehydration is if you pee in an infrequent basis or if your pee has a strange color. Yes, it may sound disgusting but its actual color actually gives you a hint on the status of urine and water in your system. If it’s a pale orange or brown color instead of pale yellow, it probably means that you are dehydrates beyond normal levels. Performance-wise, you may notice that you really struggle to make it through the gym or a sport game. Our bodies need water to oxygenate the blood and if oxygen levels fall, our body’s performance and energy will simply suffer. Finally, take a look at your skin’s condition. Since our skin is the largest external organ connected to internal circulation of liquids and nutrients, anything we put or don’t put in our systems will have a great impact on how our skin looks. If you have noticed that your skin looks dry, rough, patchy, or less stretchy than before, dehydration might be among the top causes. So how do you keep dehydration at bay? By ingesting a good portion of fruits veggies with a high water content and low calorie drinks and plain water without any sugars and fat. Dry and processed junk food as well as alcohol are also a big no-no as they exaggerate dehydration issues and make your system expel liquids faster. Music: Happy Mood - audiosky licensed from audiojungle https://goo.gl/K3skc7

http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness Best Meal Replacement Shakes IdealShake http://amzn.to/2n4Q8oc Nature's Bounty http://amzn.to/2njCQ92 Vega One http://amzn.to/2nWg1vb Best Isolate Protein Powder FitMiss Delight http://amzn.to/2rln167 NLA for Her http://amzn.to/2qArOzR Optimum Nutrition Gold Standard http://amzn.to/2qybwHi Best Casein Protein Powder Gold Standard 100% Casein http://amzn.to/2rl2bUp Dymatize Elite 100% Whey Protein http://amzn.to/2qAke8E Dymatize Elite Gourmet http://amzn.to/2qZoG1N Best Vegan Protein Powder Vega One http://amzn.to/2ryhoyW Nutiva Hemp Protein Powder http://amzn.to/2ryruzA Organic Plant Based Protein Powder http://amzn.to/2rybKNl While protein is taken by men and women to build muscle mass, it is also able to aid in the loss of weight, to help shred of excess fat and define lean muscle, for that lean shredded look everybody dreams of. Since not all proteins work the same, there are some things to keep in mind first before choosing the best protein for your case. Today I will share with you tips on how to choose the best protein powder for you. First and foremost, you need to figure out your personal goals. For example, are you looking to gain lean muscle mass? recover your muscles? or just sneak in some extra nutrient boost? Whatever your goals, writing them down so you can narrow down your selection afterwards. In case you are looking to shed off some extra pounds, a meal replacement protein shake might come in handy. Protein shakes of this kind provide lean nutrients and are slow-releasing which means that they will ease your hunger for longer. Just mix them with water which has no extra calories and your lean smoothie is ready. Now, if you are looking for fuel before or after workout you can try an isolate protein powder. Isolate protein powders work best in workouts because they release energy faster and you don’t need to wait to reap their benefits. Just make a shake prior you hit the gym and you are ready to go. For those of you looking for a boost to their muscle gain diet, the answer is casein protein --casein is a milk protein that takes 6 to 8 hours to fully digest and so you can use this before bedtime. Don’t worry, your stomach won’t feel bloated afterwards. The protein source you choose also does make a difference. For example a protein derived from milk is rich in all essential amino acids which boost energy and can even reduce stress. Soy protein, on the other hand, helps regulate cholesterol, support bones, and even reduce symptoms of menopause in women. Then for those on a vegetarian on vegan diet, some good protein sources are pea and hemp proteins. Check out the links in the description I have included some proteins and shakes that contain no animal ingredients. The downside of many proteins is that they are often packed with added sugar and fat to make them taste better and be more filling. If you don’t want any extra calories that will ruin your weight loss efforts, you’ll have to choose a protein that is low in sugar and fat. Last but not least--don’t be tempted to drink too much throughout your day. Proteins can quickly convert into fat if you are not wise with your dosages and frequencies and yes, you’ve guessed it--you’ll get the opposite results of what you are looking for. Music: Happy Mood 9 - audiosky licensed from audiojungle https://goo.gl/K3skc7

http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness Vitamin b12 you need: http://amzn.to/2qpKShk or http://amzn.to/2s0HNFS It is no wonder why as Vegans are one of the hottest diet topics for many people for many different reasons. Some do it for animals, some do it for the environment and others for health reasons. Unfortunately, following a diet based exclusively on plants may put some people at a higher risk of nutrient deficiencies. This is especially true when vegan diets are not well planned. In this video I will give you healthy foods that vegans can consume to obtain all the protein, vitamins, minerals and other nutrients needed for optimal health. Vegans do not eat meat, fish, eggs, dairy products, or any foods containing them. A vegan diet relies on plant-based foods including fruits, vegetables, grains, beans, nuts, and seeds. A vegan diet can be a healthful and nutritionally adequate diet; however, a vegan must make sure they eat enough foods with protein, calcium, iron, vitamin B12, and omega-3 fatty acids. Here’s what do vegans eat No 1: fruits and vegetables. Fruits and veggies are probably the most common and frequent food category that vegans eat as they offer many different choices to try besides their high vitamin content. Single fruits, salads, veggie sticks, dips, stir-fried veggies are just a few of the many choices you can eat as a vegan. No 2: Beans and legumes. Since the vegan diet completely lacks of any animal protein, beans and legumes can function as good protein replacements. You can eat for example, white beans, kidney beans, peas, black eyed peas, chickpeas, lentils, broad beans and other legumes for your daily protein intake. No 3: Soy products Soy is very popular in vegan diets because of it is a high protein and very versatile food that is used to make soy milk, tofu, yogurts, cheese and other soy products you can use in all your main meals like breakfasts, salads, sandwiches and desserts. Look up in your local health food store or supermarket and you’ll find plenty of soy products to incorporate in your vegan meals. No 4: Grains Grains like oatmeal, breads, tortillas, and pastas are great sources of carbs and fiber which aid digestion and keep you feel fuller for longer. However, it’s best to go for whole wheat grains and not refined ones as these are the healthiest and contain the most nutrients. No 5: Other extra foods Other foods that you can eat in a vegan diet to increase your energy and nutrient intake are nuts and seeds or spreads like popcorn, pumpkin seeds, pecans, sprouts and so on. Hummus, tahini, and nut butters will also help spike your protein levels besides making ordinary veggies taste more filling. Supplements A vitamin that many vegans tend to lack, and perhaps you’ve already heard of is B-12. B-12 is commonly found in most animal protein sources so when people are switching to a full vegan diet, the levels of this vitamin will inevitably drop. However, you can take it by consuming fermented and fortified foods or diet supplements that contain b-12. Music: Happiness 4 - audiosky licensed from audiojungle https://goo.gl/K3skc7

http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness Feeling hungry all the time? If you answered YES to this question, you are not the only one! In fact most of us have gone through this constant hunger phases that makes us feel like we literally have any empty stomach. Keep watching because in this video, I’ve listed 5 reasons why you still feel hungry even a short time after you ate No 1: You Have a Fast Metabolism. We all know that guy or gal that eats double or triple the amount of food others eat and yet stays as thin as a toothpick. Some people are indeed very blessed in this regard! While a fast metabolism is useful for preventing extra fact storage, it requires extra amounts of fuel to work and yes you’ve guessed it--that fuel comes from the food you eat. A study has shown that 32% of the people have slower or higher metabolisms than the average person and hunger problems are no wonder for these people. No 2: You eat a lot of processed foods. Processed foods that are extra rich in carbohydrates and sugars like white bread, cookies, pies, pasta, sweets, cause a sudden spike on our sugar levels. This sugar is then converted into very short-lasting energy but afterwards the energy drops and you end up feeling hungrier than you were before. Refined sugar is probably the no1 culprit behind energy crashes and hunger afterwards so you better avoid its regular consumption. No 3: Hormonal issues. Women who experience hormonal issues like PMS, thyroid problems and diabetes are more prone to hunger than those who don’t. For example, when your thyroid hormone levels are abnormally high, you will burn calories faster and that will lead to hunger spikes. Diabetes also bears the same effect. If you suspect that this is the cause of your constant hunger issues, perhaps it’s time to visit a doctor and get your hormone levels checked. No 4: You don’t sleep enough. We all live in very busy world and sadly, many don’t have the privilege to sleep 8 hours a day. What this does though, apart from other obvious health issues, is that the hormone leptin, which makes us feel gratified, can’t be released in sufficient amounts and in its place, the hormone ghrelin is released, which sends hunger signals to our brains and we are tempted to eat more than what we need to. No 5: You’re obsessed Some people are so obsessed with their food habits and latest diet trends, that all they think is what they are going to eat next. What this does though is tricking your brain that you are hungry often when you are actually not. There are actually quite a few ways to deal with it. Healthy distractions like going for a walk, listening to music, or playing games will help keep your brain occupied for longer so you don’t think of food all the time. Music: It Is Happy - BlackCrocodile licensed from audiojungle https://goo.gl/K3skc7

http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness Ever felt jealous of those who appear fit, healthy, and vibrant? The reason why they are this way, is not because they have good genes or they are just lucky. More often than not, it’s actually because they are putting some effort about it. They follow programs and rituals that differ from the average person. Fortunately, you can become fit and healthy too if you follow the healthy habits and healthy lifestyle changes that follow in this video. No 1: Never shop your food when you are hungry or stressed. it’s not good neither for your wallet nor for your figure to shop excessively because you feel like eating and trying more things that you should. Write down your grocery list with all the essentials and stick to it and shop when you are feeling full instead. No 2: Eat a salad before you eat anything else. Sometimes you need some calories to avoid eating more calories afterwards. Eating a salad first will not only ease your appetite, it can help keep your blood sugar levels under control as well. That means that you will stay feeling full for longer without having to take an extra whopping amount of calories to ease your hunger. No 3: Cook at least half of your meals yourself. When we don’t cook things ourselves, we will resort in often unhealthy and fattening food choices like fast food and processed ready meals which are loaded with trans fats, salt, sugar and preservatives--all the things that are nasty for you. By cooking your own meals instead, you will be able to make smarter and healthier choices. No 4: Get rid of distractions while eating. A Food Quality and Preference study has found that people who listen to music or are exposed to noise, are tempted to eat more than those who don’t. Experts say this happens because distractions like these block the parts of your brain from sending the signal that you are full even when you are so you feel tempted to eat more. Perhaps that explains why we eat ourselves out in restaurants who play music. No 5: Exercise. Exercise is necessary for keeping your body active and keeping your weight under control, even without dieting. Business is no excuse for not getting active. Just a 20 minutes per day are enough to keep your body fit and active. No 6: Follow healthy sleep patterns. The quality of our sleep largely influences our mood, energy and bodily responses once we wake up. Make it a habit to sleep early at the same time each day for 7-8 hours to get the most of your sleep. Finally, don’t forget to keep a track of your progress. That includes your diet, exercise, and healthy life style changes you’ve made to lose weight or gain other health benefits. Note all these details in your journal and see where you did best and what areas you should improve. Music: Happy Music - BlackCrocodile licensed from audiojungle https://goo.gl/K3skc7

http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness When it comes to healthy eating, you’ve probably heard a million times that eating fast food is a big no-no. However, sometimes you may not have the time and energy to cook and so driving through the nearest fast food joint may be your first option. Don’t fret--in this video we are going to mention some healthy fast food you can order from popular fast food places that are not loaded with extra calories and fat. The first healthiest fast food meal is: A bowl of breakfast oatmeal at McDonald's. Fortunately, Mcdonald's does have something healthier in their typically unhealthy menu and that is a medium bowl of oatmeal topped with fresh apples, dried fruits and a hint of fresh cream. You can also tell them to not put any brown sugar on top. The good thing about oats is that they are naturally rich in fiber and will make you feel fuller for longer which also leads to more balanced energy throughout the day. No 2: Taco Bell’s Veggie Bowl in Power menu. Vegans who are on the hunt for a fulfilling meal packed with good amounts of plant protein will absolutely love this. This fancy mexican style bowl features a bed of rice topped with black beans, guacamole, pico de gallo, and crispy lettuce which all amount to 16 grams of protein to keep you feeling full for longer. No 3: Starbucks Spinach, Feta, and Cage-free egg white breakfast wrap. This a very healthier low-calorie version of ordinary breakfast wraps which are sometimes loaded with bacon, heavy cream, and cheese. It is a bit salty from the fetta and the seasonings so make sure your drink enough water afterwards. No 4: Chipotle salad. Now you can enjoy your favorite mexican flavors without having to worry about too many calories and extra fat. Instead of ordering a saucy and cheesy dish simply go for a salad that has everything you want to try out like beans, corn, lettuce, and pico de gallo minus the dressing and a full portion of cheese. That way you can can have a zesty and filling meal for less than 400 calories. No 5: Grilled Chicken Cool Wrap If you don’t feel like ordering a plain sandwich, try ordering a grilled chicken wrap instead. Grilled chicken is a great source of lean protein and it comes with carrots, lettuce, a cheese for extra flavor without piling up much calories. No 6: Subway’s Oven Roasted chicken on multigrain bread. This 330-calorie chicken sandwich is packed with 23 grams of protein and 7 grams of fiber from the multigrain bread which are really good amounts for covering your daily intake of both protein and fiber. Remember, there is no need to stress when you visit fast joints now as they offer at least one menu item that is healthier than the rest. Keep of course an eye on the portion sizes so you don’t end up eating more food instead. Music: Happy - BlackCrocodile licensed from audiojungle https://goo.gl/K3skc7

http://serious-fitness-programs.com/weightloss Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness Here Are Some Best Medications for High Blood Pressure UltaLife Advanced Blood Pressure Support http://amzn.to/2sxYMCt Legacy Natural Formula Blood Pressure Complex http://amzn.to/2tiy6T2 Diagnosed with high blood pressure? For good and for bad, doctors will quickly prescribe medication to help control the problem but there are actually a few healthier alternatives to lower your blood pressure. In fact, simple diet and lifestyle changes you can adopt can help balance your cholesterol levels just as good if not better than medication--and all without any nasty side effects. In this video, we are going to mention 7 top ways on how to lower blood pressure naturally just by doing a few lifestyle changes. No 1: Shed off some extra pounds. High blood pressure is linked directly with increased body weight. As you keep on putting weight, your blood pressure will rise as well. So if you're overweight, you’ll have to loose some weight first to help lower blood pressure. Studies have shown that waistline measurements are also linked with a risk of developing blood pressure in both males and females. If you are a male, your waistline should measure no more than 40 inches whereas if you are a female, your waist measurement should be up to 35 inches. Keep in mind that ideal waist sizes vary depending on your ethnic group so ask your doctor about it first. No 2: Decrease your salt intake. Doctors often tell their high blood pressure patients to reduce their salt intake and there is a good reason for that. Excess consumption of sodium can raise significantly blood pressure. While completely eliminating salt from your diet is not recommended, experts say that you should consume in general less than 2.300 milligrams per day of salt. Pay attention to food labels and choose low sodium options or avoid adding excess salt over your meals. No 3: Take omega-3 fatty acids. When it comes to fats, there are fats that are bad for you and there are fats that are actually beneficial for your health. Omega-3 fatty acids, typically found in fish oil, can help balance both your cholesterol and blood pressure levels as they decrease inflammation in the body. No 4: Consume magnesium rich foods. Magnesium is another nutrient that has been shown to help fight inflammation and help balance blood pressure. You can take sufficient amounts of magnesium from fatty fish, seafood, spinach, avocados, kefir, pumpkin seeds, whole grains, beans, and nuts. No 5: Exercise. Exercise helps circulation and has been found to keep blood pressure balanced as a result. Just 20 minutes of mild exercising daily are enough to keep your blood pressure under control. No 6: Meditate. Meditation not only helps your relax from a stressful day, it helps lower blood pressure as well, especially when your blood pressure seems to spike at times when you are stressed. Last but not least, stop smoking. Smokers have been found in studies to be at higher risk of developing hypertension. The smoke of the cigarettes can temporarily spike your blood pressure levels even though it doesn’t cause long-term hypertension long-term on its own. Music: Happy Upbeat Summer - BlackCrocodile licensed from audiojungle https://goo.gl/K3skc7