SUPP UP. Nutrition Guide, Meal Planner -The BEST of Its Kind

When it comes to your health, your lifestyle choices are much more dominant than your genes. It’s always a good time to adopt new habits to improve your well-being. Here are 5 healthy lifestyle changes that could have the most significant impact on your health, along with a few tips for making them successful:

1. Move More

How often you’re physically active is just as important as how much you exercise. So don’t follow your morning workout with hours sitting at your desk, in your car, or on the couch.

Moving more can help improve everything from your circulation to your stress levels and sense of well-being. Add more movement into your life by breaking-up sedentary activities with physical activity. Here are a few ideas to get you inspired:

Swap-up your coffee break for a power walk; after all, walking is the best exercise
Set your alarm 10 minutes early to do morning stretches
Wait for your lunch to reheat in the plank position or see how many squats you can fit in before your coffee is done brewing
Take the stairs instead of the elevator or escalator
Use the jungle gym for pull ups, dips, lunges, and push ups while your children play

2. Nourish Yourself

There’s a big difference between being well-fed and well-nourished. By ditching the processed convenience foods and nourishing yourself with a balanced diet of fresh, seasonal fruits and vegetables, whole grains, plant-based proteins, and healthy polyunsaturated fats, you can improve your health and overall quality of life.

Get started by:

Eating with the season and stocking up on fresh-picked fruits and vegetables while their flavors and nutrient levels are at their peak. Aim for 10 servings of fruits and vegetables per day to help meet your body’s demands for vitamins, minerals, antioxidants, and dietary fiber.
Including omega-3 rich foods in your diet, including fatty fish, such as salmon and sardines, ground flax, seaweed, and chia seeds. For a more concentrated source, look for a quality omega-3 supplement, such as:
- Ultra Strength RxOmega-3 with 900 mg EPA/DHA
- SeaRich Omega-3
Choosing lean, high-quality proteins. Great sources include:
- Fish
- Lentils and beans
- Quinoa
- Soy products
- Nuts and nut butters
- Turkey breast
- Egg whites
- Whey Factors® Grass Fed Whey Protein
- Vegan Protein Factors with 22 g of plant protein per serving
Eating pre- and probiotic-rich foods every day to replenish and nourish your intestinal microflora. Fantastic sources include:

Natural yogurt
Kefir
Kombucha tea
Cultured vegetables such as sauerkraut and kimchi
Ultimate Probiotic 12/12 Formula with 12 billion live probiotic cultures
Pre-biotic fibre from foods such as garlic, onions, artichokes, whole grains, and peas.

Supporting your bone health with Vitamin D3 & K2 formulated with bioactive and highly bioavailable D3 (cholecalciferol) and menaquinone-7 (MK-7) from natto bean.

3. Manage Your Stress

More than one in every four Canadian workers report finding even a regular day “quite a bit” or “extremely” stressful. Stress causes an increase in cortisol levels. When it becomes excessive or ongoing, this can have a negative impact on your health. Everybody has some form of stress in their lives, but it’s how you deal with it that counts. Healthy ways to cope with stress include:

- Getting 7–9 hours of sleep per night. Remember, sleep shouldn’t stress you out!...
- Keeping active and eating a nourishing diet,
- Taking time to relax and switch gears after work.
- Scheduling “free time” to completely checkout with fewer responsibilities.
- Unplugging yourself from electronics. Yes, this means putting away your cell phone, tablet, and laptop.
- Communicating your feelings and needs to family and friends.
- Managing your time effectively with the Pomodoro Technique.

4. Make Sleep a Priority

SUPP UP. Nutrition Guide, Meal Planner -The BEST of Its Kind

40% of women and 30% of men have trouble with insomnia. When you don’t get the recommended 7–9 hours per night, it can have a significant impact on your physical and mental health, not to mention work performance and social life.

If you have trouble falling asleep, have restless sleeps, or are losing sleep due to stress, shift work, or waking children, it is time to make sleep a priority with these healthy sleep tips

- Make time to sleep. If you have to, set the bedtime alarm on your phone.
- Avoid caffeine, alcohol, and nicotine. All of these can disrupt your sleep.
- Unplug from your computer, tablet, cell phone, or e-reader before bedtime. Instead, unwind before bedtime with a bath or some light reading.
- Use a natural sleep aid to help improve sleep quality Stress-Relax Tranquil Sleep is the ideal choice for anyone dealing with an altered sleep schedule due to jet lag or shift work. It helps reset the body’s sleep-wake cycle and temporarily promote relaxation.

5. Reduce Your Alcohol Intake

SUPP UP. Nutrition Guide, Meal Planner -The BEST of Its Kind

While moderate alcohol consumption is considered safe for some people, there are many alcohol-related health risks that aren’t apparent until later in life.

Dietary Guidelines for Americans recommends that you drink up to:

1 drink per day for women
2 drinks per day for men

Alcohol is high in calories and dehydrating, and cutting back has benefits. Keep your alcohol intake down by:

Setting a drink limit for yourself
Drinking slowly
Matching every alcoholic drink with a non-alcoholic drink
Eating before and while you are consuming alcohol
Not drinking for health benefits
Enjoying some non-drinking days every week to prevent alcohol from becoming a habit

Be aware of factors that make alcohol consumption unsafe, including when you are pregnant, driving, and taking certain medications.

Healthy Changes for Life

It can take time to develop new habits. Be patient with yourself and remember that making healthy lifestyle changes is a long-term commitment to support your health and quality of life.

SUPP UP. Nutrition Guide, Meal Planner -The BEST of Its Kind

Pants summer 2020: trendy models of the season

The Fat Burner Formula Free Book

There is no more appropriate clothing for the summer season than a pair of "ultra light" pants. Fresh and light, here are 20 models that will speed up your heartbeat.

Elegance is nothing without practicality and that is why it stands out among the items that drive crazy chic pants in the ultra light version of And ultra stylish.

Perfect clothes for summer, summer pants are the right clothes to combine comfort and style .

Because after several months of locking up at home with a lot of "relaxed" clothes, now we want a little glamor, to repeat the eyes (and the wardrobe) with the 20 most beautiful summer pants this season .

The models we have chosen for you range from trendy colors, patterns and cuts: from the motif of stripes (with strictly vertical lines, ideal if you want to give a boost to the silhouette or horizontally for a bolder effect) al tartan with pastel colors (also visually lighter than the autumn-winter version that weaves dark shades), there are many trends in design.

The freshest? Those with a nature theme like flower, botanical or new version of the animal , less aggressive and more etiquette. Let's talk about the one who instead of reproducing coats, decorates pants with drawings with vintage animal flavors.

Even botany follows the same theme as the vintage, suggesting leaves, bulbs, corolla, and petals in a drawn version of a botanical book.

How you cut, the green light for the elephant's blazing effect, the cutting, the very practical cargo models, the cool models, the Capri models, and even the Bermuda shorts . a little shorter, with a light cotton, linen, satin or satin inside for freshness that starts right from the fabric.

You are no longer in the skin and you finally want to discover the 20 summer pants we have chosen for you , right? Here, they are ready to break into your fashion heart!