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5 Easy Ways To Lose Weight Through Health

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If you’re tired of trying fad diets that make you feel deprived, hungry, depressed, and tired, then look no further because I have 5 of the easiest ways to lose weight through health.

You see…

Losing weight doesn’t have to make you feel bad. It should make you feel great!

That’s why I started to change my approach in weight loss. Because I was just like you. I loved eating, and I hated feeling starved. I hated being told that I had to eat certain foods, and avoid others.

So that is why I decided to create my own system for weight loss. It’s called healthy weight loss, and it helped me lose 13kgs and go from 27% body fat, to 14.8%. It reduced my PMS, cleared my skin, made me happier, helped me sleep better, made me less irritable, and helped me feel more CONFIDENT.

So what are the 5 of the easiest ways to lose weight through health?

Drink Lots of Water

You’ve no doubt heard this over and over again, but drinking water is responsible for helping a lot of women lose weight without changing anything else. Yes, that’s right by just drinking 2 glasses of water 20 minutes before your next meal; you will eat less food because you feel full sooner.

Not just this, but drinking water speeds your metabolism by 30%, and in fact when you’re dehydrated your metabolism slows by an additional 10%.  How often are you dehydrated?

Have The Four Ss’ Each Day

The four Ss’ mean consuming a green smoothie, dark leafy green salad, healthy snack, and vegetable soup per day. If you just do that, you will see significant and easy weight loss.

Why? Because you’re getting a lot of fluids and fibre from your food, which makes you feel full.

You’re also consuming a lot of living enzymes, vitamins, and minerals, which is responsible for boosting your immune system, and giving you optimal healthy, energy and body confidence.

The best way to consume the four Ss is from your own kitchen; using ingredients you can control yourself.

Exercise Daily

It’s important for your weight loss, and your mental health to be active daily. Exercising daily doesn’t mean doing workouts you hate. It’s about finding what is fun for you so you can keep doing it daily, rather than avoiding it.

If you’re exercising at low intensity, workout for an hour. For example walking, light jogging, Pilates, body pump, yoga etc. do for 1 hour each day. If you’re doing high intensity workouts, then 30 minutes will be great to get your body burning enough calories for weight loss. Remember you can’t lose weight unless you burn more calories than you eat.

Meditate

If you’re someone who feels stressed, and anxious almost everyday, this could result in emotional eating problems.

The more stress we produce, the more we eat sugary, fatty foods, while our metabolism slows down.

Therefore by meditating, twice daily or just daily, you will feel significantly less stressed in just 8 weeks of doing it almost daily.

Many experts recommend 20 minutes, twice a day. But I have found anywhere between 10-20 minutes once a day works fine as well. You will feel less stressed, less anxious, and calm. This helps fight sugar and fatty cravings, and also eat less.

Quit Sugar

This is starting to become very common amongst all weight loss programs. I have been sugar free for almost 5 years, and I have never ever missed sugar since. I don’t feel left out, and I definitely don’t crave the foods anymore. And I was a HUGE sugar monster.

The best way to quit sugar is by taking things slow. A lot of successful weight loss comes from just cutting sugar from your diet. Sugar causes weight gain, moodiness, acne, aging, and bad sleep.

Bottom Line: So there you have 5 of the easiest ways to lose weight through health! If you find some of these steps hard to implement checkout my healthy weight loss website hschool.com, you will be able to access programs, and tips to help you implement these steps, nice and easy.

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7 Things You Need to Know About Your Health

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Health trends come and go as we are constantly bombarded by information from new studies about what’s good and what’s bad for our bodies. Sometimes, the facts can contradict each other and be misleading. Here, Health and Fitness Travel, Australia’s experts in tailor-made healthy holidays, compiled a list of 7 simple, useful facts about our health.

  1. An apple a day…could help prevent obesity (and more) – Can an apple a day really keep the doctor away? Probably not all the time. But did you know that a substance found in apple peels, called ursolic acid, may be able to reduce the threat of obesity in humans? Ursolic acid has shown to develop brown fat and muscle tissues, both of which are recognised for excellent calorie-burning properties. Not only that, apples can also boost your heart health, keep ageing at bay and help prevent muscle wasting.
  1. Moderate drinking can have health benefits – It is argued that the moderate consumption of alcohol can be beneficial in preventing the risk of diseases such as cancer, liver disease and osteoporosis. A sensible amount of alcohol in your system can in fact increase “good” cholesterol and reduce “bad” cholesterol in the blood, improving the blood lipid profile and help lower blood pressure. However, moderation is key!
  1. Vitamin D aids in weight loss – Studies have demonstrated that higher levels of Vitamin D aids weight loss and improves the effects of a reduced calorie diet. It has been shown that it can promote the acceleration of fat loss among people who originally have low levels of vitamin D. A lack of vitamin D has also been linked to a number of health problems including heart disease, obesity and diabetes.
  1. Smoking increases the risk of osteoporosis – Just another reason to stop and think before lighting up. Among the endless harmful effects of smoking, one of the lesser-known threats is linked to bone deterioration. Various studies highlight the impairment of bones, muscles and joints from smoking – putting smokers at higher risk to osteoporosis.
  1. Fruits and veggies can help the body produce its own form of aspirin – A diet abundant in benzoic acid which is a natural substance found in fruits and vegetables helps your body produce a compound called salicylic acid (SA). It was discovered that when given benzoic acid, study participants were able to manufacture their own SA, the component which produces the pain-relieving and anti-inflammatory properties found in aspirin.
  1. You snooze, you lose – Hitting the snooze button might give you the extra few minutes, but it actually does more harm than good. Dozing off after you hit snooze tells your brain to begin a new sleep cycle. When you wake up as the alarm goes off the second time, you’re likely to be in a deep early stage of sleep, which results in you feeling worse than you did the first time around. Try adopting a regular sleep schedule and you’ll find yourself not needing an alarm clock to begin with.
  1. Deep breathing can improve your mood – Practicing deep breathing will increase your body’s dopamine production, the pleasure-inducing neurochemical in the brain which in turn can boost your mood. Doing yoga asana, Pranayama and meditation are great methods to practice deep breathing and classes can be taken whether at your local studio or on a yoga holiday. The benefits of deep breathing are numerous and varied, from helping you to de-stress to strengthening the immune system and improving posture.

For advice, guidance and booking visit www.healthandfitnesstravel.com.au or call 1300 551 353.

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Antioxidants and Anti-aging Foods

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The conventional diet, unfortunately, is rarely providing us with enough. Antioxidant deficiency is a common cause of accelerated ageing and contributes to the development of diseases like cancer, rheumatoid arthritis, hypertension, Alzheimer’s disease, cardiovascular disease, and many others.

Luckily, improving your health, longevity, and slowing down the ageing process is no longer a mystery. Oxidative damage, the common dominator in ageing and disease, is greatly reduced when antioxidant intake is sufficient.

Antioxidants are nutrients that help protect our body from oxidative damage and keep us strong and youthful. The main players are vitamins A, C, E, and betacarotene.

Betacarotene (vitamin A precursor) is found in red/orange/yellow vegetables and fruits. Vitamin C is also abundant in raw fruit and veg. Vitamin E is found in whole grains, nuts, seeds, and their oils.

To get the best protection against ageing and disease, we need foods that are high in antioxidants, daily. To make matters easy, I have listed 20 food sources that score the highest in their antioxidant potential.

Choose at least three foods daily, from the list below to enter the anti-ageing/disease prevention zone.

  • 1/2 cup blueberries
  • Half a pear, grapefruit or plum
  • 1/2 cup blackcurrants, blackberries, raspberries or strawberries
  • 1/3 tsp ground cinnamon
  • 1/2 tsp dried oregano
  • 1/2 tsp ground turmeric
  • 1 heaped tsp mustard
  • 1/2 cup cherries
  • An orange or apple
  • 4 pieces of raw, organic dark chocolate (70% cocoa solids)
  • 7 walnut halves
  • 8 pecan halves
  • 1/4 cup pistachio nuts
  • 1/2 cup cooked lentils
  • 1/2 avocado
  • 1 cup cooked kidney beans
  • 1/2 cup of raw, red cabbage
  • 2 cups of broccoli
  • 1 medium artichoke or 8 spears of asparagus
  • 1/3 medium glass (150ml) organic, red wine

Improving your antioxidant potential and boosting your power of disease prevention has never been easier!

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15 Minutes a Day. It Will Change Your Life

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Recent studies about physical inactivity highlight the importance of how an active and healthy lifestyle is crucial for our longevity. In today’s busy, fast-paced world, we often find ourselves spending large amounts of time being sedentary, whether at work or travel. According to the Australian health survey, nearly 70% of Australian adults are either sedentary or have low levels of physical activity. This indicates that more than half of the population are at risk of cardiovascular diseases and other conditions like type 2 diabetes and cancer.

Is Your TV Killing You?

The research suggested that a couch potato lifestyle with six hours of TV a day cuts your lifespan by five years. However just 15 minutes of exercise a day can boost life expectancy by 3 years and cut death risk by 14%. The Australian government’s recent exercise advice is to have a more flexible approach, recommending we get 150 minutes of activity a week. This could be a couple of 10-minute bouts of exercise every day or 30-minute exercise sessions, five times a week, for example.

Physical activity and a healthy lifestyle offer huge benefits and these studies do not surprise us and support what we believe in. Once you start to do more exercise, you get a taste for it and we gradually start to up our daily routines. So if 90 minutes a week of exercise can add three years to your life, some brisk walking or cycling to work could be on the cards! Regular exercise will strengthen your muscles, reduce the risk of ill health and boost your immunity.

So what are you favourite 15-minute workouts to do? Get fitter quicker with Health and Fitness Travel’s recommended 10 short workouts you can do anywhere:

Do some low-intensity cardio, such as brisk walking, marching in place or step-ups.

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Low Intensity Cardio

Cycle to the shops and attempt some hill climbs to get your legs to really work

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Cycling

Find some floor space and do press ups, side planks or jumping jacks.

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Press ups, side planks or jumping jacks

Ditch the lifts and escalators when you’re out the house, and run up as many stairs as you can.

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Running up the stairs

Practice yoga or Pilates, some quick simple poses can make all the difference.

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Yoga

Go for a run. A quick running session will get your heart rate up.

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Running

Try some lunges and squats to work your largest muscle group.

Lunges (Image Source: Emerald Journal), crowdink.com, crowd ink, crowdink
Lunges (Image Source: Emerald Journal)

Increase your circulation and flexibility with some simple stretching.

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Stretching (Image Source: Hellinah and Basket)

Work your abs! An effective core exercise is the plank, which simply involves holding in a push-up position for one minute.

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Work your abs

Build your strength – Use a set of weights and do bicep curls, overhead presses and other upper body exercises.

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Upper body exercises

For advice, guidance and booking visit www.healthandfitnesstravel.com.au or call 1300 551 353.

 

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“I Don’t Have Time to Get Fit”

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Consider this: a one hour workout takes up only 4% of your day.

So where, I hear you say, can I ever fit that in?

It all comes down to being smart about when and where you take that hour to care for yourself and your health.

Get up Earlier

It is quite amazing how much you can fit in before 8am if you just get up a touch earlier. The great thing about scheduling your exercise in the early morning is that it is over and done with so it’s one less thing to think about. It also sets you up for the day really well. All that oxygen has already been pumping around your brain so you are well and truly “en pointe”.

Exercise at Lunchtime

Particularly useful if you work really long hours, because it forces you to take a break and leaves you buzzing for the rest of the day. You could also strike up a buddy group or go with a friend that way you will be accountable to someone and that always helps.

Exercise at Home

One thing I notice is that if I exercise at home then my family don’t think I have gone and left them because I am still at home. It also means you don’t have to waste time travelling and getting dressed and undressed in proper clothes.

Exercise on Your Commute

Tack your exercise onto the end or beginning of your work day and go via the pool, gym, or even the oval or park. This sandwich is brilliant for reducing your stress either from work or home. The gap gives you time to be more in the moment when you get to your next destination, be it work or home, so you are really present when you should be.

Here’s a Challenge For You

For the next 21 days commit to doing at least one of these things.

Set your alarm earlier and get up and exercise.

Schedule in lunchtime exercise into your diary.

Detour either on your way to or from work.

Some days it will be hard, but if you think it is only for 21 days then your mind thinks this is only for a short time so I’ll do it.

At the end of the 21 days you will be amazed at the difference in you, your health, and how much you actually achieved.

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A Healthy Heart in 2016

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It’s that time of year where we all promise to make a change for the better. Here’s a few tips to help you achieve a healthier heart that will pay you dividends in 2016.

1. Reduce stress. Try to take some time for yourself each and every day. Don’t lose sight of the big picture. Listen to your body for when it says “enough”, it probably is.

2. Stop smoking. Stop smoking. Stop smoking.

3. Eat healthier. Drink low-fat milk. Take baby carrots or cherry tomatoes to work for lunch. Have fish for dinner twice a week. Have one green vegetable with each evening meal. Losing weight if overweight is obvious. Track your weight regularly to chart your progress.

4. Lower elevated cholesterol. Know your LDL  and HDL levels. Follow a prudent low cholesterol diet. Take your medications if prescribed regularly.

6. Exercise regularly. Even small amounts of daily exercise can provide significant heart benefits. Try an activity that can fit into your daily routine. It doesn’t have to be regular visits to the gym, even regular walks 20mins a day will do wonders.

Enjoy the Holidays and have a happy and healthier New Year !

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Let’s Talk About Attachment

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Attachment refers to our capacity to interact with others at an emotional level, and as humans, we all have an attachment framework. In an ideal world, we’d all be provided with the tools for healthy attachment, but due to the myriad of factors including divorce, abuse, abandonment, or a parent’s lack of awareness and attention to meeting the child’s needs, this always isn’t the case. The theory is that if not managed, previously difficult experiences ‘distort’ the working attachment model, which carries onto maladaptive behaviours in adult dynamics.

There is rarely (and some may argue, a non-existent) perfect working model of attachment; all children and young people will experience some form of rejection within their lives. However, this doesn’t have to be problematic, as rejection and emotional hardships are often a part of growing up. The power is in recognising our past in relation to current patterns.

Though psychoanalysis traditionally examines parental attachments and their role in present behaviours (tell me about your mother, etc), attachment research posits that the relationship between the emotional bond between parents (or primary caregivers) and their children is deemed to form the basis of the bonds we create as adults later in life. John Bowbly pioneered attachment research in order to understanding infant behaviour when separated from their parents.

Mary Ainsworth built on such research, whereby infants and their parents were brought into a laboratory in an experiment called the ‘strange situation’. Upon being separated and subsequently reunited, their reactions were examined. This led to the categorisation of three attachment styles. ‘Secure’ attachment was characterised by children becoming upset when the parent left, actively seeking them out upon their return, and being easily comforted. ‘Anxious-resistant’ children were extremely disconcerted by their parent leaving and once reunited, had difficulty being soothed and often exhibited contradictory behaviours of wanting to be comforted whilst also appearing to punish their parent for leaving. Lastly, ‘Avoidant’ children didn’t appear too distressed by the separation and upon reunion, actively avoided seeking contact with their parent, sometimes turning their attention to other stimulants instead.

The type of attachment of the infant corresponded to the parenting style; children who were ‘secure’, tended to have parents who were responsive to their needs. Children who displayed anxious-resistant or avoidant attachment behaviours, often had parents who are insensitive or inconsistent to meeting their needs. Though I don’t believe that infancy necessarily dictates our attachments for life, it is important to consider early attachments and early relationships on the premise that we subconsciously welcome the dynamics of our earlier years into our lives. The idea is that our brain has been programmed in a particular way, and delving into automated thought processes and internal dialogue can give us the tools to avoid looping or gravitating towards patterns of our earlier years; especially if they didn’t serve us, or weren’t particularly healthy.

Though on the surface this may seem dire, acknowledging the imperfect nature of attachments in our lives can be liberating to the people who report consistently unfulfilling relationships. Though it is not necessarily a cause-effect scenario, we can often rely on our past behaviour to guide our present and it can be beneficial to be mindful of this. The idea is not to live in the past, nor to disregard the gravity of pain that may have occurred in younger years, but rather to acknowledge the malleability of the human brain and the capacity to change one’s inner working model. Bringing to awareness one’s relationship habits and patterns is the first step, but following this and implementing behavioural changes is the next, and requires conscious effort. This said, experiences throughout childhood and adulthood can also impact our model of attachment in positive ways (such as healthy friendships and reationships), and in addition there exists the possibility that one can shift one’s ability to bond with others as an adult via personal experience, awareness, and therapeutic practices if need be.

I shirk away from the notion that our lives are predetermined within the first years of life, however such observations and studies provide a direct jumping off-point for reflection of the sort of relationships we’re embracing and allowing in our lives as adults. However, hitting the rewind button is pointless and potentially damaging unless you do so with the mindset that you have the capacity to change your patterns if need be with the right supports, mindset, and motivation.

I do not want over-pathologise attachment. Rather, I wish to encourage that we acknowledge and recognise the potential influences of our past on our present behaviour, and therefore make a conscious choice as to what patterns or behaviours we’re continuing in our lives. The point is to find the balance of living with an awareness of past experiences where need be, without mindlessly letting them influence your present and your future.

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How Magnetic Therapy Can Help You

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Magnetic therapy has been in use for many thousands of years and it is still just as effective as it was when it was used by ancient civilizations, such as the Ancient Greeks and Romans. This form of therapy has become more popular in recent years due to people’s movement towards alternative medicine. This type of therapy is possibly more effective than it was previously, since there have been many developments in the field since it was originally discovered.

Bedazzle Thyself

One of the premium applications of magnetic therapy is magnetic jewelry that performs magnetic therapy while you are wearing it. This form of magnetic therapy can help you in various ways. Each different type of magnetic jewelry will provide you with different benefits, but certain beneficial attributes are common to them all. The potency of the beneficial effects corresponds to the length of time that the magnetic jewelry is worn. Therefore the longer you wear the jewelry, the more beneficial effects you will receive.

Pain Relief: But How?

The magnetic therapy as provided by the magnetic jewelry will act as a pain relief for two reasons. Firstly, the magnets can help to stimulate the release of endorphins which are the natural painkillers of the body. This also helps to stimulate the body’s healing process. The other means by which magnetic therapy can help with pain relief is that it can help to increase the rate of circulation, which can, in turn, aid in flushing away the toxins that may be a major cause of pain.

Oxygen in the Bloodstream

The magnetic therapy can also increase the level of oxygen in the bloodstream that gets distributed within the body. This can help to increase your energy levels since the oxygen will be distributed to muscles and tissues. The increased level of oxygen can also help to increase your mental clarity and awareness. You are encouraged to wear your magnetic jewelry while you are sleeping so that you can increase the likelihood of having a long, deep sleep and waking up refreshed in the morning.

Necklaces

Magnetic necklaces can help to relieve pain caused by migraines and headaches, neck, back, and shoulder pain, as well as potentially relieving the pain caused by muscle spasms and lock jaw. Magnetic bracelets can help to relieve pain associated with tennis elbow and Carpal Tunnel Syndrome, shoulder pain, tennis elbow, tendonitis and bursitis, as well as helping to relieve the pains caused by arthritis and rheumatoid arthritis.

Anklets

Magnetic anklets can be of help when it comes to lowering the levels of pain associated with lower back and knee pain, spurs and inflammation in the legs and feet as well as helping to alleviate numbness of the legs. This is in addition to the increase of mobility that the areas around the pieces of jewelry will experience.

Not only do these pieces of magnetic jewelry give you amazing health benefits, they also look stylishly elegant and the ranges of styles that are available are sufficient to cater for anyone’s requirements.

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Is Heavy Metal Toxicity Weighing You Down?

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Many years ago, heavy metal toxicity was found only in those working in certain industries, but these days it found even in the umbilical cord of an unborn child.

Heavy metals are dense in atomic weight. They accumulate in the body tissues and are difficult to eliminate. The main ones that cause issues are cadmium, mercury, lead, arsenic, and aluminium. They have always been part of our environment, however have been on the rise since industrialization.

Heavy metals find their way into our bodies through fertilizers, paints, and chemicals we use within the home, batteries, petrol. Heavy metals are even present in the air we breathe and the food we ingest.

Mercury can be found in some fish and shellfish that we eat due to the high level in the ocean. Mercury is also in the fillings in our teeth and some medications.

Cadmium is found in batteries, drinking water, fertilizers, plastics, tobacco, and some foods such as rice.

Aluminium is present in medications, deodorants, soil, air, and food products

A high level of heavy metal in the tissues can cause symptoms such as headaches, infertility, autoimmune disease, cancer, neurological problems, and weakness of muscle, digestive problems and fatigue.

Limiting your exposure as much as possible by limiting the mercury containing fish, eating organic food where possible, using environmentally friendly and chemical-free products within the home, aluminium-free deodorants and removing all mercury fillings from your mouth, is essential to your health.

Detoxification is a progress in which heavy metal and other substances are removed through chelation therapy. Chelation is defined as “the process of binding” and when the substance is ingested, the heavy metal binds to it, to remove it.

By doing a yearly complete detox including chelation therapy, you can drastically reduce the build-up of heavy metals.

Spirulina or chlorella can be used daily as a binding substance to eliminate daily-build up for heavy metal toxicity.

There are two methods of determining your heavy metal exposure. The first is the oligoscan, a quantitative analytical method, which consists of measuring the absorbance or the optical density of a chemical substance. The machine tests your toxicity level to individual heavy metals and the deficiency of minerals. The downfall is that you cannot test children less than 12 years of age.

Hair mineral analyse is an older form of testing, but requires a laboratory. Hair that is not coloured and preferably not recently washed with chemical shampoos is recommended for children who want to be tested.

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Binge Eating: That Other Eating Disorder

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There are a number of very dangerous eating disorders that effect people of all ages, races, sexes, and economic statuses. While you may hear a lot in the news about anorexia and bulimia, one of the lesser-known weight-loss disorders sweeping the nation is binge eating.

Binge eating is very bad for your body and can cause heart disease, diabetes, and a number of other medical conditions, which actually could result in death. Therefore, it is important to learn about binge eating and to seek help immediately if you think this could be a problem for you.

Binge eating is basically a form of overeating at its worst. There are times when we all overindulge in good foods, such as at a holiday or when eating out at a restaurant. However, a binge eater faces overeating problems more than a few times a week. Binge eaters often find themselves overweight and unhappy, which can make the situation worse.

Binge eaters will overeat to the extent that they feel sick. In many cases, they will eat thousands of calories in one sitting, and many of the foods they are eating are not very nutritional and include comfort foods. Binge eaters may enjoy sweet or savoury foods, and may also have a problem with alcohol. In one day, a binge eater may eat more than the normal person will eat in a week. Foods that a person will binge eat vary and can even change for a particular binge eater from day to day.

Unlike people who are suffering from bulimia, binge eaters will not induce vomiting in order to rid themselves of the food they’ve eaten. Therefore, binge eaters tend to be overweight. In some cases, a binge eater may eat non-stop for an entire day, but then spend the next three or four days starving him- or herself and exercising vigorously in order to stay at the same weight, if possible.

Binge eating goes hand in hand with a number of other physical diseases, but it can also affect a person mentally and emotionally. Many binge eaters star because they turn to food for comfort as a way to work out their problems, which is unhealthy. Binge eaters are also usually very emotionally charged about their body weight and may experience depression because of it, regardless of if they are overweight or not.

Binge eating is not only dangerous for the binge eater, but can affect everyone in his or her life. If you or someone you know is suffering from this disease, it is important to seek help as soon as possible. This is not a good way to lose weight.

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5 Easy Ways to Supercharge Your Mornings

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We all have those days—when we feel tired the moment we wake up and unable to resist crawling back to bed. Sometimes we feel mentally foggy or irritable, it’s no surprise that we go through a lull in the middle of the day when even a smidgen of energy seems impossible. Getting a quick natural energy fix in the morning can be really easy by switching up your daily routine. Here, Health and Fitness Travel shares five ways to supercharge your day!

  1. Forget The Alarm Clocks

Our bodies are designed with a biological clock that naturally wakes us up. In most cases, waking up from an alarm clock cuts off your natural sleep cycle, more so if you hit that snooze button, leaving you feeling tired and groggy throughout the day. Interrupted sleep may be as harmful as no sleep at all. Try adopting a regular sleep schedule and you’ll find yourself not needing an alarm clock to begin with.  

  1. Drink Water Upon Waking

You’ve just gone through 7 to 8 hours of sleep without so much as a drop of water. Naturally, we are all dehydrated upon waking, so greet the morning by drinking a tall glass of water. Not only does it serve as a quick and effective pick-me-up, it also boosts your brain function for the rest of the day. Drinking water fuels up your brain helping you concentrate on any tasks you have at hand. Additional benefits include increase in metabolism, weight loss, and ease of flushing out unwanted toxins in the body.

  1. Get Some Sunshine

Step outdoors for 10 minutes for a fast energy fix. Sunlight provides your skin with vitamin D, which can help improve mood and intellectual performance, as well as leave you feeling energised. Moreover, research from experts at the University of Michigan found that a walk outside in the open air helps improve conditions such as memory deficit, inattentiveness, and other forms of mental fatigue.

  1. Have a Smoothie

Juices or smoothies are a quick and convenient way of boosting your energy levels. Every type of fruit contains natural sugars and fibres. Fruits supercharged with vitamin C, such as oranges and kiwis, and fruits rich in antioxidants, like blueberries, will sharpen your focus and provide more mental clarity throughout your day. Mix and match to suit your taste and load up with some add-ins for an extra boost!

  1. Move About

Going for a brisk walk for just 10 minutes can help fight the feelings of fatigue and increase your energy for up to 2 hours. Even if you only have time for a stretch, walk around the office, or a few runs up and down the stairs, you could feel much more revived. Energy levels tend to be at their lowest around lunchtime, so try to squeeze in any short burst of exercise during your lunch break. Furthermore, if you are working on a computer for most of the day, take moments to look away from the screen as this can put a lot of strain on your eyes, causing you to feel tired and lethargic.

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A Few Tips to Help Picky Kids Make Healthy Choices

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It is quite natural for any child to dislike new kind of food right away. It may take 10 or more tries getting a child to accept a new food. It is essential for parents to be patient if you want your child to eat right and healthy. For overall growth and development, parents should offer kids foods from each of the food groups.

Some ways to develop your child’s healthy approach towards eating:

– Cut down on the amount of fat in your family’s diet. Include low fat dairy products, lean meat, fat free cereals or breads.

– Avoid restricting sweets or desserts. Fat, salt, sugar have a moderate place in our diet. Don’t curb them completely. Just teach your child to take small portions of it.

– Make or keep a wide variety of healthy foods ready at home to be eaten as snacks. Do allow occasional indulgence of chips, colas, and cookies. This way kids won’t be overwhelmed during play dates or parties at school.

– Eating slowly helps to detect hunger and fullness better. Encourage your child to eat slowly.

– Eating meals together with family helps children. Meal time with family can be pleasant with free flowing, lighthearted conversations about the day, etc.

– Activities like shopping for food and preparing meals are fun time for children. Both, parents and children learn about each other’s food preferences and enjoy the time spent together.

– Eating meals and watching TV at the same time makes it difficult to pay attention to fullness and may lead to overeating.

– Sending children to bed without eating food may give them the impression that they will have to go hungry. So they may try to eat whenever they get a chance. Avoid using food as punishment.

– If your kid is having lunch at school, find out more about the lunch program. If you pack your child’s food include a variety of foods in proportion to the food pyramid. While dining out, pick healthier items.

– If you as parents eat healthy nutritious food, your child tends to learn and pick up similar eating habits. Set a good example by eating a variety of nutritious foods and snacks. Teaching your child healthy eating practices early in life will help develop an approach to eating food with the right attitude.

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Tired? Drink Something. Not That.

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Our bodies are made up of 60% water, the brain and lungs making up to 85% of that water. This is why hydration is fundamental to our health. We can’t even go a few days without water.

Hydration is important for the essential nutrients of sodium and potassium. We need sodium to take nutrients into the cells and potassium to push waste out of the cells. By being dehydrated, cellular nutrition may be disturbed, throwing off the balance of sodium and potassium.

Thus fluid nutrients can no longer be carried into the cell and fluid waste will accumulate making us feel tried and lacking in energy.

Hydration is required for absorption of nutrients and food into the digestive system. By being dehydrated, you cause the GIT to slow down, which in turn causes constipation.

Our blood pressure is kept regulated by being hydrated. If dehydration occurs it can decrease our hearts output leading to increase heart rate with a lower blood pressure. Placing your heart under strain.

Water lubricates the joints and muscles to ensure we have good movement. 70% of muscle is water, which means that dehydration can reduce endurance, strength, and slow response time.

The brain requires hydration to supply brain cells with oxygen and keep us alert.

Dehydration may be a contributing factor to weight gain and obesity, as human beings can misinterpret the thirst signal for hunger and eat rather than rehydrate. If soft drinks, tea, and coffee are consumed instead of water, it not only doesn’t rehydrate but also makes us more dehydrated due to the diuretic effect of caffeine.

So you can start to see how dehydration can play a big role in our overall health.

Coconut water is ideal, especially in serve dehydration as it contains electrolytes like sodium and potassium, but is low in sugar and natural. Commercial hydration drinks are usually packed with artificial colours and flavouring.

Make water fun and more exciting by adding berries or mint.

A good way of testing your hydration is to pinch the back of your hand, if the skin bounces back you’re hydrated. If it doesn’t you are dehydrated. Another sign is dark circle or sunken eyes.

Tl;dr: Drink up!

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What the Heck is Omega 3?

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Thinking about adding Omega 3 to your daily diet? If the thought hasn’t even crossed your mind, allow us a moment to convert you.

Fatty Acids

The essential fatty acids in Omega 3 have long been known for their many health benefits. Many clinical studies have proven that the biggest benefits come from DHA and EPA. These fatty acids are only found in fish oils, although you would still get some health benefits when taking Omega 3 from plant sources. It is recommended that you include Omega 3 from fish oils, either from eating fatty fish at least 3 times per week, or buying an Omega 3 supplement.

Three Letters: D-H-A

Of the two essential fatty acids mentioned above, DHA offer the most benefits. Most supplements however, contain much more EPA than DHA, so when shopping for a supplement, be sure to choose one with as much DHA as possible.

Not All Omega 3 Is Created Equal

Another thing you should be aware of when looking for an Omega 3 supplement is toxins (PCB’s). Ask the manufacturer about the levels of PCBs and heavy metals in their product. Also ask if they can supply you with test data on the purity of their product.

Proven Benefits

Now, let’s take a look at the benefits of including Omega 3 in your daily diet, these have all been proven in clinical studies.

* Fish oils, rich in Omega 3 fatty acids (DHA and EPA) have been shown to significantly reduce deaths from heart disease.

* Clinical studies have shown improvement for people who suffer from depression.

* Lower aggression in teenagers.

* Improved memory.

* Lowered risk of developing Alzheimer’s disease.

* When taken by mothers during pregnancy, it may help protect babies from allergies.

* Improves the body’s immune system.

* If you have, or are in danger of developing type II diabetes, research has shown Omega 3 helps regulate blood sugar levels, and decrease insulin resistance.

* People suffering from skin disorders like psoriasis have shown improvements when taking fish oils.

tl;dr

As you can see, Omega 3 offers benefits both for those who just want to be proactive, as well as it can help those who already have developed some types of illnesses.

If you decide to eat more fatty fish, or take an Omega 3 supplement, remember to check the purity and levels of DHA in your chosen source.

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Depression, ADHD, and Mood Swings Linked To Protein Deficiencies

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Protein is an important function and essential for building, repair and cellular replication.

Protein can be found in plant-based food, as well as animal-based food. It’s important for women to be getting 0.75g/kg of weight and men 0.84g/kg of weight. When breastfeeding or pregnant you should be eating 1g/kg of weight.

The brain communicates with itself by sending out chemical information from one neuron, or nerve cell, to another. Protein, which is broken down into amino acids, is vital for efficient chemistry and brain functioning.

Serotonin is one of the main neurotransmitters, and deficiencies can cause depression, impulsive and aggressive behaviour, violence, and suicidal thoughts.

Melatonin is made at night when we are sleeping in the dark but it requires amino acid tryptophan.

Once the light hits our eye, our melatonin production stops and switches to serotonin for the day, we only have as much as we created during melatonin sleep.

So you can start to see, if we don’t have enough protein to make Melatonin during sleep then we can’t make serotonin, which makes us happy.

This can occur due to lack of protein in our diet or poor absorption of the amino acid due to issues in breakdown, within the stomach and small intestine.

Other important neurotransmitters that require protein include dopamine, controlling our movement and emotional response, and GABA a neurotransmitter that lessens our response to stress and stimulation, a deficiency normally found in children with ADHD.

Some small changes can be made to increase protein and absorption rates:

  • Eat the required amount of protein for your weight and sex and make sure it is a complete protein, meaning it contains all essential amino acids.
  • Foods with complete protein include meat, poultry, fish, Quinoa, hummus, tofu, buckwheat, chia seeds, protein shakes, and rice with beans.
  • Sleep in a bedroom that is dark to make sure you manufacture melatonin
  • Correct your sleep- wake cycle if you wake frequently. Address this with a natural therapist.
  • If you have bloating, discomfort or gas this may cause lack of absorption so address this through gut healing, digestive enzymes, probiotics etc.
  • Drinking lemon water or a teaspoon of apple cider vinegar in warm water 20-30 mins before meals can assist digestion.

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6 Tips For A Healthy Dinner Out

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Ever wonder how you can possibly lose weight when the average dinner out contains over 1,000 calories? Well, don’t fret! Keeping yourself in shape when dining out is simply a matter of ordering the right menu.

Below are 6 tips for having a healthy dinner out (while still enjoying your meal like normal!):

Watch Your Drinks

By not ordering an alcoholic beverage, you’ve saved yourself a considerable number of calories. Try sipping iced tea sweetened with a noncaloric sweetener, a diet soft drink, or water with lemon. You’ll be glad you did when you consider the calorie savings.

Try a Salad

One of the best options is salad. Not only will it fill you up so you’ll consume fewer calories overall, but it will also give you a hefty dose of antioxidants which are heart-healthy. Be sure to ask your waitress to hold the croutons and cheese which will further reduce your caloric load. Also, choose your dressing wisely. Avoid cream-based dressings and go for the vinegar based ones. You also have the option of using vinegar and olive oil which is heart-healthy.

Avoid the Apps

Do you know that some appetizers have more calories and fat than the main course? Plus, many appetizers are fried and served with heavy sauces which will add to your intake of saturated fat as well as trans fats and calories. It’s not a healthy way to start your meal.

Choose The Best Option Available

Go for broiled and grilled rather than fried. Not only will you save calories and fat grams, you’ll also avoid trans fats which are so prevalent in fried foods. Instead, consider asking for a doubles order of vegetables with your entree. Very few Americans are getting the 7-9 servings of fruits and vegetables recommended for optimal health. Plus, by avoiding the starch, you’ll be reducing your caloric and carbohydrate load. Also, stick to tomato-based sauces rather than cream-based and you’ll enjoy a considerable calorie savings. Lastly, ask for the sauce to be served in a separate dish on the side so you can control the amount you eat.

Portion Control. It’s a Real Thing.

Today, many restaurants are serving larger quantities of food than in the past. If this is the case, put aside a portion of your entree at the beginning of the meal to take home with you. If you remove it from your plate before you start eating, you’ll be less tempted to overeat.

Avoid The Super-Rich Desserts

Instead, go for a low fat or low carbohydrate dessert selection such as a fruit plate or natural sorbet. These are wise choices for the health conscious eater and still allow you to end the meal on a sweet note. If a healthy dessert option isn’t available, try a cup of coffee with skim milk to help satiate your desire for something sweet.

The next time you go out for dinner, keep the above tips in mind. You will be surprised how many calories you are able to slash out of your meal just by ordering the right menus! Happy healthy eating!

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Birthday Shots, Shots, Shots – Guilt Free!

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Turning another year older is scary! Just ask me. I just turned 23, and trust me, that was a shock to the system! However, it’s the beginning and the start of something special. You now have complete control over your life and what you do with it. Don’t forget to think about your health, as you get older, because we aren’t getting any younger ha-ha!

So you have turned another year older, not necessarily wiser, but hey we are all kids at heart. You want to celebrate, but don’t want to break your healthy cycle of good eating, no smoking, and no drinking; so basically your whole social life is on hold to maintain your health kick routine! Not to worry, there are other ways to celebrate your birthday without downing a row of vodka or tequila shots.

You can still enjoy your birthday shots, but if you’re serious about your health kick, you won’t hesitate to try this idea. If you have the time and energy, then collect your favourite fruits and get yourself a bag of wheat germ (it works wonders) and create yourself a blender-mixed fruit smoothie and pour into shot glasses. It is healthy, and you are still getting that desired effect of throwing your head back for that one hit of goodness!

Works out pretty well if you ask me; healthiness in one shot. Maybe do a whole row of these using different fruits and flavours; you would certainly be unique, without cheating from your routine.

What’s wheat germ, you ask? It is the most vitamin and mineral rich part of the wheat kernel. It is very healthy and if you are prone to breakouts add wheat germ to your meals for clear skin. It’s amazing! Many people don’t know how beneficial wheat germ actually is, and it is simple to eat. Just add it to your meals!

Spice up your birthday with a fruity twist! Who says shots need to be alcoholic?

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The Secret to Looking AND Feeling Amazing

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Are you confused & frustrated with all the information on diets, supplements, training protocols and latest health fads? Have you spent years in search of your dream body with perfect health to match, only to discover the simple act of eating less and moving more is ineffective?

Before you give up, before you resign to being stuck with your current body and the way you feel for the rest of your lives, before you blame your ‘genes’ and concede defeat while scrolling through Instagram in envy, before you do all of that, I want to share a secret with you.

The Secret to Looking AND Feeling Amazing: It’s Health

Sorry if you were hoping for the perfect diet plan, a wonder supplement, or a gym routine that ‘melts fat’. At the end of the day, these things are all short-term bandaid fixes that will never allow you to sustainably look and feel amazing.

Let me explain why.

As a health coach, I have people from all around the world coming to me for guidance. Their story is either:

“I have tried everything, yet still cannot make progress”

OR

“I have done nothing, but I need to change and I don’t know what to do”

In a nutshell, they are ‘sick and tired of being sick and tired’ and they share a common goal of looking and feeling amazing. It’s such a basic desire that we all possess. To look good naked and feel amazing. Yet, for many, it seems so hard to achieve. But in reality it’s not that difficult of a goal to reach (and maintain).

It’s just that you have been doing everything wrong. And if you’re just starting on your journey for change, then make sure you go down the right path before you waste time, money and possibly end up doing more harm that good.

For example, a lot of people believe the secret to weight loss is simply eating less and moving more. Yet it’s well known that chronic cardio can lead to higher cortisol, higher inflammation levels and retained body weight, or that long-term restriction of calories will lead to a down regulation of your  metabolism while your body’s sex hormone levels plummet (the last thing the body wants to do in a period of starvation is reproduce, survival is more important than reproduction in a time of starvation!)

Not to mention that either of these situations only address one side of the ‘Look & Feel’ great coin. I can tell you from first hand experience that if you do achieve 6 pack abs by eating less and moving more you’re going to feel like crap. Oh and you can tell your partner that sex is off the cards – at least until you start reversing the process by eating more and moving less.

Fix The Inside To Fix The Outside

The body is a complicated machine, an elaborate system that I don’t know if anyone truly understands (or ever will). I do know one thing however, and that is this: the body wants to be optimal, it wants to be healthy, and it has ‘us’ in it’s best interest.

Think about it, it’s on our side. I don’t want to go down the ‘meaning of life’ path, but lets assume humans are no different to every other living organism on this planet, and that our bodies sole objective is to reproduce and maximise the survival rates of our offspring.

With this in mind, it’s clear that our body should:

  1. Be resilient to life’s stressors – we must remain alive to reproduce and protect.
  2. Be able to move around seeking food, shelter, water and a mate.
  3. Be able defend said food, shelter, mates and offspring.
  4. Have the urge and desire to seek out a mating partner, and then have the ability to reproduce.

Would you agree? These are all basic ‘needs’ of a human’s life. Take away Netflix, promotions, vacations, and bigger houses. At the end of the day, it all boils down to being able to perform the tasks above.

But the average adult fails miserably when tested against these requirements:

  • The average American Adult would catch the influenza virus once every 5-10 years, and 4 out of 5 Americans are prescribed antibiotics in a single year. It’s begs the question of how resilient the average John Doe really is?
  • If you remove taxis, aeroplanes, segways, heck even footpaths, how many of us would physically be able to move over rough terrain, up and down hills, carrying food and resources to sustain life… on a daily basis.
  • Again, physical ability is important here. How many of use truly posses said ability.
  • Finally there is libido and reproductive ability. In my years working with clients I have seen a large percentage of both men and woman who have zero interest in sex. Even I suffered from non-existent libido despite being a national bodybuilding champ.

Tl;dr

Despite everyone wanting to look and feel great, and knowing deep down that our body also wants us to look and feel great to increase our chances of survival, why then, do so many of us look and feel like rubbish? And why do so many focus soley on hours spent at the gym, or steps taken in a day, or worse, total calories consumed?

A Change Of Focus

My own realisation that the body has ‘us’ in its best interest and that in a natural environment we should look and feel amazing changed not only my life, but the lives of my clients. You see, if you want to look good, you simply need to get healthy. If you want to feel good – get healthy. It really is all down to health and giving the body what it expects and is designed to do.

Don’t focus on running 20kms in a week, or burning eating on 2000 calories in a day. Targets like this will never bring about long-term change. Sure you can look good without being healthy. I know this for a fact. I was winning Bodybuilding competitions but had zero libido, poor energy and felt like rubbish. As soon as you focus on health however, you get the best of both worlds – feeling great while still looking amazing!

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SCIENCE! Watch Your Body Break It Down

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Most folks know a small amount about metabolism. Some know all about it, some know only that it happens in our bodies, and others have only heard the word.

Metabolism works in our bodies to synthesize and break down food, or “purines”.

Before we go any further on metabolism, we should learn what purines are.

They come from the food that we ingest.

Who thought food could have such a fancy name?

Purines are a double-ringed, crystalline organic base, C5H4N4, not known to occur naturally, from which is derived the nitrogen bases adenine and guanine, as well as uric acid as a metabolic end product.

Now, back to metabolism. Metabolism occurs in living organisms, to sustain life, and/or to synthesize.

In humans, it does both. We require such things as nutrients to sustain our being, and metabolism takes these vitamins out of purines.

Without a metabolism, we would eat and fill up once, never have a bowel movement, and slowly decay from vitamin deficiency.

And there you have it! For those out there who thought they knew it all, I threw in some big words, and for those out there who don’t know the first thing about metabolism, there you go! You can acquire more information on metabolism or purines from books, internet sources, or your doctor.

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7 Reasons You Need Neem Now

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I love Neem and after you get through this article, I’m sure you will too.

You only have to know a bit about to me to know that I’m not kidding; I’m nuts for the tree. Phew, glad I got that off my chest!

Unlike my obsessive love for that top I absolutely must have or that latest Burberry handbag I saw teasing me in the window at the stores today, I can actually defend being “I will sell my soul” in love with Neem.

Think I’m being melodramatic? Let me enlighten you for a while but first, as always, please remember that the information provided in this article is for educational purposes only and should not be considered as medical advice. As with everything you read, make sure you discuss any changes to your normal routine with your doctor and/or medical practitioner.

1. The United Nations is About as Crazy About Neem as I Am.

Yes, you heard it right. Neem is so beneficial to mankind; it has actually been named the Tree of the 21st Century. The Neem Tree has been helping Indians for centuries by healing a wide variety of ailments. Its unique attributes have been passed down from generation to generation with many referring to its uses in Hindi as “Grandma’s wise natural cures”.

2. Could Neem Be Lovelier?

Honestly? It’s unlikely. Neem is famous for its numerous anti-bacterial, antifungal, anti-inflammatory, antiviral, antipyretic, antiseptic, and blood purifying assets. Not entirely fairly however, herbs like Ginseng and Echinacea are more widely recognised worldwide. Research has proven that Neem has a larger array of uses than any other herb. Used in health and beauty throughout the ages, the first recorded indication of its use was 4500 years old! Affectionately termed the “Village Pharmacy”, Neem usage for everyday problems even predates the benefits of Willow Tree, Myrrh, Pine, and Thyme.

 

3. Neem is Not Just Preventative. Ayurveda Practitioners Have Used It to Combat Ailments for Ages.

Due to its various healing properties, Ayurvedic Practitioners have been reported to cure colds, fevers, coughs and even some more serious diseases such as leprosy and malaria with the effective and correct application of the Neem Tree. In fact over 75% of Ayurvedic remedies are known to contain Neem in some form. Many of us are turning to alternative medication as a complementary measure to allopathic forms of medicine. Though the importance of scientific revolution and technology cannot be overstated, older forms of treating illnesses are fast gaining popularity. Though all medical decisions should be carefully analysed and discussed with your doctor, if you’re interested in knowing more about the increasing popularity of holistic medication, you may want to check this article out.

4. I Don’t Want to Look Like a Caveman

I get it. I really do. You don’t want to look like you belong on the caveman version of Vogue’s front cover even if their cures are staggering. Similar to everything in the 21st century, technology has a massive role in ascertaining what we want to take from the past and what we don’t and then combining it with present day mechanisms to fit into modern society the way we want it to. That means that though Neem in its original form smells like something the cat dragged in and tastes worse than a Panadol soaked in water for an hour or so, there are some out there who have made this magical plant palatable to our tastes and needs for today.

5. Prevention is Better Than a Cure

I am a firm fan of natural alternatives where I can find them and if using them seems like common sense. I find that adopting daily natural supplements (like some turmeric in warm milk every day, or a shot of lemon and honey in some water first thing in the morning on an empty stomach) assists me with keeping certain niggling problems at bay. If right for you, Neem is a wonderful addition that helps to keep blood pure on an ongoing basis.

6. Will Using Neem Change the Way I Feel?

Like everything natural, the answer to this question is that it depends. The results are going to be specific for each individual. Think about it. There isn’t another you out there that is exactly the same, right? No, not even you identical twins. So, the way our body takes to natural herbs varies for each individual. We’ve had some people who can’t sing the praises of Neem more (seriously, even if you paid them). I can vouch for this because I’m one of them. And then there are others who don’t think it’s that crash hot and can’t wrap their heads around what all the fuss is about.

Who’s right?

I’d go for neither and both. I have loved Neem ever since I suddenly started breaking out in pimples. I spent my teenage years relatively pimple-free, I believed it was in the genes (still do really) and was blessed with fairly clear skin all through high school and then a couple of years later, suddenly everything changed. My skin was oily to the touch (I’m not kidding. My face was sweating more than a pig about to become pork chops) and nothing seemed to help. Until that is, my amazing mum told me to quit moping around and try Neem out. In six months, my skin was better than it had ever been before and I haven’t looked back since. Neem is now a regular part of my daily personal care regime. Your results are bound to vary though so it really depends on whether you’re game enough or not.

7. Are You Too Busy To Be Bothered?

If you’re lazy like me, then I saved the best for last. Neem can seriously be used for anything. Got bad breath? Try some Neem toothpaste. Got an itchy scalp? How about some Neem based Shampoo and Conditioner. Got a serious case of acne eruption using your face like a pizza platter? Try some Neem Soap. Feel like eczema is going to make you scratch your skin off? Try some Neem Moisturiser. Fungus problem? Don’t go there, though the smell is bad, some Neem Oil will clear that up pronto. And finally, cracked heel problems? How about some luscious Body Butters? Whatever your fancy, chances are Neem is going to be able to fulfil it somehow.

We’d love to hear how Neem has changed your life for the better, so please let us know. If you aren’t a believer yet, that’s okay too. Let us know why.

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