Health & Relationship



This article provides general information and discussions about health and related subjects. The information and other content provided in this blog, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment.

If you or any other person has a medical concern, you should consult with your healthcare provider or seek other professional medical treatment. Never disregard professional medical advice or delay in seeking it because of something that you have read on this blog or in any linked materials.

If you think you may have a medical emergency, call your doctor or emergency services immediately.

The opinions and views expressed on this blog and website have no relation to those of any academic, hospital, health practice or other institution.

As we age, our physical body undergo quite a fair bit of changes and for me personally, I noticed how difficult it could be to stand up after long periods of sitting down and inactivity. Even when stretching my legs and arms, I tend to pop/crack my joints to feel relaxed, and occasionally, I strain my neck and knees due to incorrect lifting methods (not weights in the gym but bags of groceries).

However, the worst feeling that one can ever experience is the occasional excruciating knee joint pain or ankle joint pain. So, why do we experience joint pain?

Joints form the connections between bones, providing support and helping us move. Any damage to the joints (from disease or injury) can interfere with movement and cause pain. Joint pain, fortunately (or not), is extremely common as we age. In a survey, about one-third of adults reported that they had experienced joint pain within the past 30 days. There are several causes of a painful and cracking joint, the most common being Osteoarthritis, which is similar to a “wear and tear” disease where the joints wear down due to age. Besides Osteoarthritis, there is also Rheumatoid Arthritis, an autoimmune disorder that happens when your body attacks its tissues, and also Bursitis, when sacs of fluid that help cushion our joints get inflamed. Sports injuries, strains, and sprains do contribute to joint pains as well.

Most recently, a survey in Singapore shows that 73% of Singaporeans are at risk of knee Osteoarthritis due to lifestyle habits. As much as it is commonly believed that the cracking sounds on our knees are normal as we age, they might not be.

To temporarily curb the pain, most people seek temporary solutions such as sports massage and joint compressions. However, massage and compression are temporary treatments for arthritis which are often short-lived. This is because the bone and joints lack the necessary nourishment to strengthen the bone and joint.

Introducing IngreLife Pro-Bone Plus Extra Capsules – a bone and joint health supplement manufactured and sold by Science Arts Co Pte Ltd that contains Chondroitin Sulfate, Composite Bone Collagen, and MSM. This unique formulation can combat bad joints by enhancing the health of bones and joints and nourishing the kidney.

IngreLife Pro-Bone Plus Extra Capsule’s formula focuses on relieving bone and joint pain, strengthening joints and improving bone health by promoting the deposition and absorption of calcium and the strength of bone joints. The formula also supports healthy bone density and regulates bone cells to maintain strong bones.

The capsule not only strengthens the bone and joint, but it also nourishes the kidney. The product is formulated based on a Traditional Chinese Medicine (TCM) theory that human muscles and bones are closely related to the kidney. Hence, the reason for the age-old saying “the kidney governs bones”. Thus, nourishing the kidney helps to strengthen the bones and muscles.

Whether you struggle with cracks all over your joints or just want to build up bone and joint health, try out IngreLife Pro-Bone Plus Extra Capsules to experience its effectiveness. 

IngreLife Pro-Bone Plus Extra Capsules are available at KEYI outlets, Yue Hwa Chinese Products, and selected Chinese medical halls. Alternatively, the capsules can be purchased directly from Science Arts’s online store via this link.

About Science Arts Co Pte Ltd:

Science Arts is a Singapore-grown holistic health and wellness brand that has been promoting Traditional Chinese Medicine (TCM) healthcare for over 50 years.

What does beer and cycling have in common?

That quenched feeling of delight and satisfaction at the end!

To debut the release of its new beer (Chain Reaction West Coast IPA) with a cycling theme, Brewerkz has launched its first-ever Tour De Beer Challenge to celebrate the flourishing local cycling culture and this is an exciting event that will delight both beer and cycling enthusiasts.

The Brewerkz Tour De Beer Challenge is a self-guided, non-competitive fun cycling event. Instead of a typical race, participants can complete the event at their own pace and time as they traverse around Singapore taking in the sights of the cityscape. Quench your thirst for exploration and embark on an exciting adventure with Brewerkz! Participants are required to visit all 4 Brewerkz outlets and complete all 4 challenges to be rewarded with a free pint of Chain Reaction West Coast IPA!

Participants can also take part in the Brewerkz Tour De Beer Challenge to win even more attractive prizes. STRIKE A POSE to win Brewerkz beers or MAKE YOUR MARK in the Strava Art contest to win prizes ranging from an exclusive private tour of the local Brewerkz brewery to experiencing the Brewerkz Singapore River Dining Cruise.

Focusing not on the race but rather on the journey, this challenge strives to let participants relish their love for cycling and explore uncharted areas they otherwise wouldn’t have. Put your gear on, savour the sights of Singapore and experience this delightful cycling escapade to remember for a lifetime.

The Chain Reaction West Coast IPA is part of Brewerkz’s Singapore Series, a line-up celebrating the spirit of Singapore. This vibrant beer features a series of beautifully intense tropical notes including zesty passionfruit, juicy pineapple, fresh citrus and pine needles. It has resinous hoppiness and boasts a soothing lingering bitterness on the finish. It is the perfect ode to this little island’s robust cycling scene – a brew that makes it worth the ride!

Crafting and developing locally inspired brews is significant to Brewerkz, and the brewery plans to continue to deliver quality, novel artisanal brews that are influenced by Singapore’s culture with select ingredients and choice picks that are deeply rooted in the community.

Registration to the Brewerkz Tour De Beer Challenge is $43/pax and registered participants will receive an exclusive challenge pack including a themed challenge dry-fit t-shirt, a 330ml can of Chain Reaction West Coast IPA, and a Passport Card to participate in the competition, all in a special edition Brewerkz branded tote bag. Upon competition of all 4 challenges at 4 Brewerkz outlets, the Passport Card can be used to redeem one pint of Chain Reaction West Coast IPA at any Brewerkz outlet.

Psst. and if you are super hyped now, we have even better news for you because you can apply the promo code ‘Awinsomelife10‘ and get 10% discount off the registration fees! Hurry and jio your friends to embark on an epic beery adventure!

Registration opens from 16 November 2021 and the Brewerkz Tour De Beer Challenge will run from 10 December 2021 till 10 January 2022.

For more details on the Brewerkz Tour De Beer Challenge, visit

Do you wish you had a Hollywood smile? Veneers could be the solution for you. They are a popular cosmetic dentistry procedure that can completely transform your smile. Hundreds of smiles have been improved with this stunning dental procedure. 

What Are They, and How Do They Work?

A dental veneer is a thin layer of porcelain that overlays the front of your tooth. Cosmetic dentists can provide stunning smile makeovers with veneers, transforming damaged, discolored, and crooked teeth into yet another completely white and perfectly balanced smile. Follow the link for more facts about this dental procedure

What is the procedure? Veneers are thin shells of porcelain or even a resin composite material that are sculpted and pigmented to look like real teeth. After cutting a small amount of enamel from your teeth, handcrafted veneers are securely glued to the existing teeth.

It’s critical to recognize that today’s veneers are vastly different from those of the past. In the earlier years, it was essential to start shaving the teeth very carefully to make room for them. Today’s veneers are as thin as lenses and require very little dental preparation, if any at all! This indicates a less invasive technique that doesn’t always require anaesthesia but still produces the desired effects.

Veneers can be applied to only one tooth to fix a single fault, or they can be used on all front teeth for a complete smile makeover. Are you thinking of getting them? Here are a few of the benefits they could provide you:

Results In A Flash

Have you ever seen a makeover show when someone’s grin is entirely transformed overnight? Guess what? It’s all done with veneers! They are usually applied in two visits. In the first visit, the dentist will take an impression of your teeth and manufacture the veneers. In the second visit, the dentist will place them. You have to be patient with the process. 

This means that with noninvasive veneers, many dental abnormalities that would ordinarily take months or years to cure with lightening and orthodontia can be converted into your perfect smile virtually instantaneously. Read more by clicking on this page

They Resemble Natural Teeth

False teeth are not like veneers. While implants, dentures, and bridges can replace lost teeth, veneers are used to enhance the effectiveness of existing ones. You may think of it as a way to spruce them up a little. This implies the base tooth is still visible, and the gaps between are preserved, enabling you to floss, clean, eat, and speak normally.

Furthermore, the materials used in making them are designed to resemble the functionality of natural teeth closely. They are sturdy and rigid enough that you can treat them the same way you would your natural ones. However, you should avoid certain foods like blackberries and dark tea that could quickly discolor your new veneers.

They Conceal Chips and Gaps 

Our smiles tend to deteriorate as we grow older. Wear-down edges of teeth or minor fractures on the edges of your incisors could be signs of this. You may not be aware of these problems until you examine an old photograph and observe how your smile used to look like. Many may even have an unattractive gap between two teeth that have never been filled. Veneers instantly solve these issues by giving coverage where it’s needed and smoothing down any rough edges.

Teeth Whitening

Do you want your smile to be sparkling white? Veneers are like introducing new skin on the teeth. Professionals develop them to look as natural as possible, but they also make them appear like the ideal version of natural. That implies you can have a stunning white, brilliant smile right now. How amazing is that? 

This way, you never have to hide your smile. In fact, you will feel confident to flash it even more. Research suggests that people who smile often are thought of as friendlier, more open-minded, and kind. Check out some smile makeover photos to see just how much of a difference they can make. If you decide to do the procedure, you will not regret your decision!

Boost The Volume

Our teeth, as well as the skin surrounding our lips, decrease volume as we get older. This causes our lips to appear pursed and our grin to appear slightly sunken. The majority of dental veneers are extremely thin, measuring less than a fingernail’s width. On the other hand, they can be specifically designed to restore dental stability for the lips and offer you a much more youthful look if you choose to add extra volume to your smile.

Select The Style You Desire

At first glance, it’s easy to believe there’s only one flawless smile. That, however, is not the case! When you look closely, you’ll see that people’s teeth have as much variability as any other aspect of their bodies. People may have round or squared-off teeth, noticeable canines, or more prominent incisors, or a generally even appearance. 

It’s remarkable how much each of these minor details in your grin may alter your entire image. In reality, the phrase “designer smile” is sometimes used to describe a grin makeover that is done to adapt a specific desirable smiling style rather than to fix defects. Veneers give you the ability to accomplish exactly that. Check out the link for more interesting info

They Are Easy To Maintain

You should take care of the new porcelain veneers as you would with your natural teeth. Floss regularly and brush twice a day to keep plaque and tartar at bay. Also, make an appointment with your dentist for frequent dental checks. 

This simple care can help you maintain your veneers’ natural white sheen so you can have a gorgeous, white smile. They are more resistant to lasting stains and cavities than natural tooth enamel because they are non-porous. In other words, they require very little upkeep.

Disclaimer: The information provided in this post or through this Website is for educational and informational purposes only and solely as a self-help tool for your own use.

My weight has been quite crazy this year. I currently weigh 82 kg as of 12 May 2021 and the last time I had a similar weight like this was 9 years ago after a surgery that kept me from doing any exercise.

Well, this time around, I don’t have any good/valid excuse for not exercising and I have put on so much weight due to accumulated stress and frequent snacking. I feel super clumsy/lazy and even lack the energy/willpower to go for a simple run.

After doing some research and fuelled with a tinge of motivation, I decided to start taking action to address my weight issue. I came across Keto Actives, a dietary supplement that supports weight loss and I bought a 3-month supply which cost me $140. Since I read that the weight-loss pills work best for those who are on a Keto diet, I started to research the kind of foods I should consume or avoid.

Staying off carbs (rice, noodle, and bread) and sugars is an extremely difficult thing for me to do especially since I have a sweet tooth but I am committed to making sure that I get back on track to being healthy. To stem my craving for something sweet, I gotten Monk Fruit (Lo Han Guo) Sweetener as a substitute sugar.

Hence, this post will be the beginning of my Keto Diet and Weight Loss series where I document and track my progress. I will be updating this series on a weekly basis so if you’re interested to know how I’m doing, I will be posting updates on this same post.

The Preparation Phase
As the saying goes, “If you fail to plan, you plan to fail”. Hence, to get myself prepared for this journey, I went to the supermarket to buy some groceries and some items that I bought included bacon, tuna, salmon, sardines, asparagus, avocado, pistachio milk, and almond milk.

I also bought Ketone Urine Strips to test whether my body was going into ketosis.

The Beginning, 12 May 2021

I started taking the Keto Actives pills and I experienced the following:

  • Bad Breath
    Known as the keto breath, it is a common side effect when ketosis kicks in. Thankfully, keto breath is temporary the odour will subside as the body adjusts to a lower carb intake.
  • Heavy Perspiration
    Sweating and frequent urination happens in the early stages of ketosis. When the body adapts to changes in the diet, these symptoms normally go away on their own.
  • Warm/Spicy Stomach
    I guess this is only expected since the Keto Active pills contain ingredients thermogenic compounds such as caffeine, bitter orange, and etc.

On a more positive note, I was able to resist and curb my appetite for snacking and that really helped to reduce my calorie intake. As the Keto Active pills that I am taking contain 150mg of caffeine, I am avoiding coffee for the time being. Just so you know, a single shot of espresso contains about 63mg of caffeine. I am also staying off beer and wine.

As the Ketone Strips that I bought is taking some time to arrive, I wasn’t able to test if my body is in ketosis mode. But from the side effects that I have experienced, I guess my body is entering ketosis mode. Also, I haven’t done any exercises to burn off extra calories yet and it would be something that I am considering doing if I can find time for it.

18 May 2021
I did a weigh-in and here are the stats:

  • Weight: 81 KG
    I have dropped 1 kilo after 6 days.
  • Body Fat Percentage: 28.6%
    8-20% is considered to be in the healthy range and I’m still quite far from the ideal range.
  • Visceral Fat 14
    1-12 is considered to be in the healthy range and I’m nearly there.
  • Body Muscle Percentage: 31.5
    The ideal percentage range for body muscle is between 40 to 44%, I’m still quite far off and as we all probably know, an increase in muscle mass will also increase the rate at which our body burn energy (calories).

29 May 2021
I felt like my weight has somewhat plateaued and although I have shaved off another kilo, my metabolic rate seem to have decreased somewhat. I am also getting tired of the Keto diet because staying off carbs is super tough! I will see how this goes and whether I need to make some changes to my diet. As I haven’t incorporated any exercise into my daily routine, perhaps this might just be the answer that I am seeking for.

  • Weight: 80.1 KG
    I have dropped 0.9 kilo after 11 days.
  • Body Fat Percentage: 28.7%
    8-20% is considered to be in the healthy range and I’m still quite far from the ideal range.
  • Visceral Fat 14
    1-12 is considered to be in the healthy range and I’m nearly there.
  • Body Muscle Percentage: 31.3
    The ideal percentage range for body muscle is between 40 to 44%, I’m still quite far off and as we all probably know, an increase in muscle mass will also increase the rate at which our body burns energy (calories).

6 June 2021
My whole Keto diet has been thrown out of the window as I could not sustain without taking any carbs but where I could, I stayed off carbs during lunch. I also included some light exercises where I run 5km at least twice a week. That might have contributed to the decrease in my body fat percentage but I’m not entirely sure yet as my weight has remained stagnant.

  • Weight: 80.1 KG
    My weight has remained stagnant since 29 May 2021.

  • Body Fat Percentage: 28%
    8-20% is considered to be in the healthy range and I’m still quite far from the ideal range. The only consolation is that my body fat percentage has decreased by 0.7%.

  • Visceral Fat 14
    1-12 is considered to be in the healthy range and there is no progress in this aspect.

  • Body Muscle Percentage: 31.9
    The ideal percentage range for body muscle is between 40 to 44%, I’m still quite far off and as we all probably know, an increase in muscle mass will also increase the rate at which our body burns energy (calories). On a more positive note, my body muscle percentage increased by 0.6%.

Choosing a care home can be a stressful process, especially when it comes to finding the level of care that is right for them at a price that is right for the budget. In the article, we will be providing you with some simple tips and tricks to help you find the perfect care home that is right for your loved one. 

Look Into The Options That You Have For Care 

When looking to find the right level of care for your loved one, it is important to make sure that you have considered all your options. This will enable you to make sure that your loved one is getting the right level of care whilst feeling as comfortable as possible. With care homes out there as well as nursing homes and at-home care, there are several options to make sure that your loved one is cared for at every stage. 

Make Sure You Have A Set Budget 

When you have a rough idea of the type of care that your loved one will need, it is then time to set a budget. By making sure you have a realistic budget, thinking about what can influence the price will help you to make sure you have a budget that is right for you. This will make shortlisting your choice of care homes much easier and will make sure that the most suitable care home in Guildford and others around the UK is right for your loved one in terms of care. 

Look For The Most Appropriate Room Size

When you are choosing a care home, you want to make sure that you are finding the most appropriate room that has more than sufficient space for them to feel comfortable and live comfortably. Room size also determines the monthly cost and you may even see it increase as a result of getting a bigger room. Therefore, it is important to consider room size in the long-term as this will make sure that you are not overspending as a result of getting a room that is too big. 

Search For A Suitable Care Home With Vacancies 

When you have shortlisted the care homes that are right for your loved one, it is then time to begin finding a care home that has a vacancy. This can be done by applying on their website or phoning them up to begin organising the moving process. Though this will take time, the care home staff are on hand to make sure that the move to a care home is as seamless as possible. With so much changing in social care at this time, it is important to make sure that you are looking out for vacancies in advance to make sure that you are accepted. 

With this in mind, there are so many different elements that you need to consider when choosing a care home for your loved one without overspending on your budget. Which of these will you be using at this unusual time? 

Hibiscus Sabdariffa is the botanical name for a red-green tropical shrub that belongs to the Malvaceae family of plants. This tropical plant is also known as roselle.

Roselle is native to Central Africa, West Africa, and South-East Asia and has become increasingly popular because of the numerous benefits that it offers.

It is easy to grow and can reach tall heights. You can’t miss a growing roselle plant because of its bright red stems and colorful flowers. This plant is quite attractive and produces unique calyces on each of its nodes. However, if you are not in a position to grow one, you can visit lxmi to learn more about buying affordable hibiscus-derived products.

Curious to learn more about this plant? Keep reading as we show you the benefits, recommended dosage, and possible side effects of roselle.

Benefits of Hibiscus Sabdariffa

Roselle offers multiple benefits in the forms of food, traditional medicine, ornaments, and skincare.

You can tap these benefits from practically any part of the plant — its leaves, flowers, and stems.

For instance, the juice extracted from the leaves of the roselle plant is used to treat conjunctivitis in parts of Senegal.  And when it is pulverized, it is used to treat ulcers and sores.

What’s more? There are ongoing studies that show that Hibiscus Sabdariffa can be used to lower cholesterol, manage diabetes, and reduce blood pressure.

The fibers in the stem of this plant are also processed and used as a substitute for jute.

As a food, the fleshy calyces of the red Hibiscus Sabdariffa are used to make a sweet juice commonly known as roselle juice. Its brightly colored leaves are also used in salads because they are tasty and add an exciting flavor to salads. Dried calyces from this plant are also commonly used as ingredients in some recipes.

Roselle is commonly used in the skincare industry because of its anti-aging properties. It is a common ingredient in facial scrubs, body scrubs, and face masks. Studies show that this plant contains antioxidants that will neutralize free radicals on your skin and leave your skin glowing.

The bright colors of the roselle plant and its attractive display also make it suitable for ornamental purposes. So, if you are hosting an outdoorsy event sometime soon and will like a touch of nature in your decoration, then you may want to consider including this plant in your flower arrangements.

See here for more benefits of the plant.


Recommended Dosage

Hibiscus Sabdariffa in the form of a tea usually involves steeping about a gram of dried calyces.

It is recommended that teas like this should be taken once in the morning or twice a day with about 8 hours between each of the doses.

If you are taking it as a supplement, then the dosage will be based on the anthocyanin content in the supplement. 10mg of roselle-derived anthocyanin is often recommended. Meanwhile, some studies show that higher doses are toxic in rats. So, it is only safe not to exceed the recommended dose.

More importantly, ensure that you consult your doctor before you start Hibiscus Sabdariffa supplements.

Possible Side Effects

Hibiscus teas are generally safe. The only concern may be with the supplements which can have side effects on you if you are not well-informed about the dosage.

For instance, using hibiscus tinctures, powder and capsules excessively can lead to painful urination, stomach pain, headache, gas constipation and even ringing ears.

Meanwhile, you need to have consumed a lot of hibiscus tea for you to experience any side effects. Some of the side effects of taking excessive amounts of hibiscus tea are fatigue and dizziness. Recall that Hibiscus affects blood pressure.

Also, there may be drug interactions with medications like anti-hypertensives, which can lead to hypotension. Interactions with diabetic drugs can also lead to hypoglycemia.

Can pregnant women take it? Well, click to find out how safe roselle is for pregnant women.

To be on the safe side, ensure that you speak with a medical doctor before you take hibiscus in any form.


Roselle is a tropical plant that is popularly known for the numerous benefits that it offers. From food and medicine to ornamental purposes, there are several benefits that one can harness from this plant.

Even though you need to take large amounts of it for any side effects to occur, some caution is advised when it comes to consuming hibiscus in teas or supplements. For starters, ensure that you have spoken to a medical doctor for dosage recommendations and general advice on how to take it.

You may have a severe cough or an injury that takes place during the wee hours and if so, the first thing that you may probably think about is to visit the emergency rooms in hospitals so that you can get the treatment that you need. However, historically, you may have to wait for hours even if you only require a few stitches.

The current times contribute to the expensive costs of healthcare, and even a quick visit to the ER may require you to pay costly bills in one day. If you have a non-life-threatening emergency, what you can do is to give prompt care clinics a call in Augusta. Doctors are running these facilities, and you can get urgent care speedily.

About the Clinics

If you want to get blood tests, x-rays, laboratory results, stitches, and other medical care, then the healthcare providers in urgent care clinics can help you. They have lots of medical assistants, nurses, and doctors that are all qualified to deal with medical issues regardless if it’s a walk-in or the visit was made by appointments. There are also senior care and pediatrics available to cater to patients of all ages.

It’s essential to remember that these facilities are specializing in the treatments of non-life-threatening conditions. They will do the necessary check-up and tests but if they see that you require more profound medical intervention because of cancer, arthritis, and other diseases; they will refer you to a specialist in this area.

If you have asthma, bronchitis, gastrointestinal problems, allergies, and flu symptoms, urgent care clinics can cater to your needs and give you some prescribed medications to improve your conditions. Some also handle sprains, back pain, bug bites, and other issues with muscles and bones. Read more on when to go to an urgent care clinic or an ER on this site here.

Some clinics would work with you to know more about your condition. If you need a comprehensive diagnostic test for work or school, they can provide you with drug tests, blood tests, and x-rays for your convenience. The staff can consist of technicians who will analyze the samples you’ve given to get a full report within the day.

They are Ideal for One’s Lifestyle Today

Many people have hectic lifestyles, and some don’t even want to go to the hospitals because of the fear of getting infected with many diseases. With that being said, clinics can help patients to recover by giving them the medicines that they need quickly.

They diagnose, check, and treat the conditions that are sometimes beyond what a typical doctor’s office can do. One of the serious advantages that they can offer for children who go to school and working parents is their availability after hours. 

Many people won’t have to miss their jobs or their recitals because they can always go to a clinic during the weekends or holidays if they want to have a check-up. Other facilities have pharmacies in place, so you won’t need to make several trips to buy medication.

Spend Less

Many people would appreciate the fact that they are going to spend lesser in clinics than in hospitals. The facilities often partner with several insurance providers so that they can get more clients. There are also financing options for people who are not covered with insurance or any healthcare plans. Know more about insurance here:

It’s sometimes a fact that many ER bills could add up to thousands of dollars even if you have just stayed inside for two days. The good thing about the urgent care clinics is that you can get the same services without too much waiting and only a fraction of the costs. They sometimes even offer concierge options and memberships that allows you to co-pay lesser than the traditional family insurance package you currently have.

As many patients find out, they can rely on these centers to treat their medical conditions in the shortest time possible. While they are not in the industry to replace the primary care given by physicians, they are still excellent alternatives if your doctor is not available. If you need a non-life-threatening medical service, visit a clinic in Augusta and see their website for the available services that they can do for you.

The original Mediterranean diet first became popular in the United States during the 1960s. At this time, health experts realized that certain Mediterranean countries dealt with fewer deaths caused by coronary heart disease compared to the US. The diet was quickly adopted by many households in the US and some other parts of the world. To this day, it remains one of the popular diet plans.

In 2020, a study was published that showed how a new version of this diet, known as the green Mediterranean diet, could further benefit the metabolism and cardiovascular system. Although it’s mostly based on the original diet popularized in the 1960s, it does add some more restrictions and promotes an increased intake of certain foods.

What Is the Standard Mediterranean Diet?

The standard Mediterranean diet doesn’t tell you how many calories you should consume on a daily basis. This is up to the individual to determine based on their own personal goals. If your goal is to lose weight, you should burn more calories than you consume.

In essence, this is not a structured diet in any way. Instead, it revolves around a way of eating popular in some countries bordering the Mediterranean Sea, like Italy and Greece. The local cuisine in these countries is quite different, but they share many similar principles.

The standard Mediterranean diet encourages people to increase their intake of whole grains, fruits, vegetables, and healthy fats on a daily basis. It also promotes eating fish, eggs, beans, and poultry at least once a week. If you follow the standard Mediterranean diet, you should consume dairy products in moderate amounts and strictly limit your intake of red meat to an occasional treat.

Foods not mentioned above should be avoided. That means that you shouldn’t consume sugar, unless on special occasions. For instance, it’s okay to have a piece of cake once a month if you’re attending a celebration. To reap the full benefits of this diet, it’s important to take care of your physical health. It’s recommended that you engage in physical activity on a regular basis. Try to squeeze in a 30-minute workout into your schedule at least 5 times per week.

Aside from improving your eating habits and exercising, another great way to maintain your health is to get a good Medicare Advantage plan. With the right plan, it’ll be easier for you to do routine checkups at the doctor and receive medical treatments whenever you need them.

What Is the Green Mediterranean Diet?

The purpose of the green Mediterranean diet is to promote additional intake of plant-based foods while lowering the consumption of meat and poultry. In research that was published in November 2020, it was concluded that this type of diet provides great cardiometabolic protection. In fact, it offers more health benefits than the traditional green Mediterranean diet.

The study was conducted among 294 participants who lead sedentary lifestyles and had an average age of 51. Most of the participants in this study were men with moderate obesity. They were divided into three different groups. Researchers ultimately found that the green Mediterranean diet is able to provide a 20 percent reduction in low-grade systemic inflammation. It was also shown to lower bad cholesterol by four percent.

The first group of participants was given some basic information on how to eat healthier and exercise. The second group was provided with guidance on how to increase physical activity. However, they were introduced to the traditional Mediterranean diet as well. This diet included some calorie restrictions and didn’t allow participants to eat red meat at all. They replaced red meat with poultry and fish – and had the participants eat 28 grams of walnuts each day.

Finally, the third group received the same information regarding regular exercise as the other two groups. Meanwhile, they had to follow the green Mediterranean diet. Just like the second group, they also had to avoid red meat. The participants in this group were also told to stop consuming processed meat of any type. They also had to increase their intake of plant-based foods.

What was significant about the third group is that they’d drink three or four cups of green tea per day. They’d also consume 100 grams of frozen duckweed in plant-based shakes to maintain high protein levels without eating meat. The reason why duckweed was chosen is that it contains all nine amino acids, which is incredibly rare among plant-based foods.

Each group followed rules that were given to them for six months, which is when researchers began examining results.

The Health Benefits of the Green Mediterranean Diet

Researchers found that participants in the third group were able to lose more weight than others. The average person that followed the green Mediterranean diet lost almost 14 pounds over the course of six months. Meanwhile, the participants in the second group lost nearly 12 pounds over this time period. Participants in the first group, which received only basic advice on how to improve their eating habits, lost just three pounds on average.

It was concluded that the green Mediterranean diet can be part of an effective weight-loss strategy. The waist circumference among participants in each group decreased. For the third group, it was an average reduction of 3.4 inches. Meanwhile, the decrease was measured at 2.7 inches for the second group and 1.7 inches for the first.

Those who followed the green Mediterranean diet experienced a 4% reduction in bad cholesterol. For people in the second group, it was a 1% decrease. There was hardly a noticeable reduction in the first group. The green Mediterranean diet offered notable other health benefits, such as a decrease in diastolic blood pressure, an increase in good cholesterol, and improved insulin resistance.

What the researchers concluded was that a whole foods plant-based diet rich in protein can strengthen your cardiovascular health and help you lose weight. Based on their findings, it’s clear that it’s much healthier than the traditional Mediterranean diet.

Certain beverages are specifically great for athletes and bodybuilders for various reasons. They may help to boost muscle growth, endurance, fat loss, bone health, and even recovery after workout sessions. These beverages have supplements that the body can’t say no to. This article is about these beverages.

Without further ado, here are the seven best beverages for bodybuilders.

1. Green Tea

Green tea is one of the healthiest drinks out there. It is a major antioxidant. What this means is that it helps to reduce muscle damage after rigorous workout sessions. 

Not only does it help reduce muscle damage, but it also contains a substance that helps reduce muscle soreness. So, if you have intensive sessions of workouts lined up in front of you, green tea is your new best buddy

Green tea has also been found to contain traces of caffeine and L-Theanine. The caffeine gets busy with providing you with short bursts of energy for a while after you take it. L-Theanine combines with the caffeine to make you calm. 

Another benefit green tea has for bodybuilders is its fat-burning ability. A study from the American Journal of Clinical Nutrition backs up this fact.

2. Milk

Milk already has all the ingredients that a bodybuilder dreams of. It is basically full of protein, which helps to increase body mass and makes your bones healthier and stronger.

Milk contains two main types of protein; whey and casein. And if you are familiar with protein supplements for bodybuilding, these are the two key ingredients you’ll find in them. Also, milk has a balanced nutrient composition for bodybuilding. 

It contains 50% carbs, 15% fats, and 35% protein. These three nutrients are enough to help babies grow until they can eat solid food. And they are more than enough to help increase your muscle mass. And apart from those three, milk is also rich calcium, the main guy behind every strong bone.

3. Fruit And Vegetable Juice

No, not the ones that are filled with sugar. I’m talking about natural fruit juice here. There are some fruits that are just perfect for bodybuilding. Some of these fruits are raspberries, oranges, mangoes, guava, and avocados. 

These fruits contain varying amounts of protein, fats, and carbs. And when you pick some of them and blend them together, what you get is a healthy beverage for bodybuilding.

Vegetables are also great sources of the nutrients you require for bodybuilding. There are even a lot of them that are antioxidants and they help bodybuilders reduce muscle damage after workout sessions. 

Examples of the best vegetables for bodybuilders include broccoli, Brussels sprouts, kale, artichoke, spinach, and bell pepper. 

Now, making a juice out of these veggies might not taste as heavenly as a fruit juice, but they are just as great for bodybuilding.

4. Protein Drinks

The importance of protein for bodybuilding can’t be overemphasized. It is way up there on the chart of the best nutrients for growth and bodybuilding. 

And this makes protein supplements essential for bodybuilders who are not getting enough protein from their foods.

5. Meal Replacements

If for any reason, you are always too busy to eat, meal replacement beverages are for you. Meal replacement beverages contain all the nutrients you would normally find in foods. 

They have a balanced nutrient composition of fatty acids, carbs, proteins, and many other nutrients your body thrives on. What makes them popular is that they are usually in powder form, easy to just pour in a glass of water and down in a minute.

Although, the name suggests that they are to replace meals, don’t skip meals because you have meal replacement beverages. Instead, make them a substitute for when you cannot eat. 

6. Pre-workout beverages

There are a lot of pre-workout beverages out there for various purposes. There are those that are for energy boosts. There are also those that help you to increase your endurance. Likewise, there are those that help boost your muscle strength. 

7. Water

Of all the beverages on this list, nothing can ever replace the most abundant and most helpful beverage in the world; good ol’ water. 

As important as protein is, water is still the most important beverage of all. Even your muscle contains 79% water.

Water helps your body digest all whatever other nutrients in the body. And it helps to transport them to wherever your body needs them. 

Even your blood is water and some other stuff. The joints also need water to remain lubricated. And for bodybuilders, it is always important to remain hydrated.


There you have it. The best beverages for bodybuilding. These beverages are going to help your workouts become more productive. 

By the way, there are arguments concerning the effects of alcohol on bodybuilding. Is alcohol good for bodybuilders or is it just another entry on the already long list of things a bodybuilder should avoid? This article on beer and bodybuilding has the answers to these questions and more. 

The major secret behind every dazzling smile is a set of beautiful teeth. These are the smiles that light up the room. But the ultimate secret behind this major secret is the practice of good oral habits. The kind that involves taking care of your oral health full time. 

Here are some habits that are sure to brighten your smile today:

1. Brush Twice Daily

It is a good habit to brush your teeth at least twice a day. Once when you get out of bed, and once just before you go to sleep, and after any meal that has a lot of sugar. 

Brushing regularly helps keep harmful bacteria away from your teeth. It also helps you clean any unwanted food particles that get stuck to your teeth. Besides that, brushing contributes to giving you a fresh breath.

When you brush, run your toothbrush in small circles around your teeth. Do this for both sides of your teeth for two minutes. Be careful not to brush too vigorously so you don’t damage your gums. And after you have used your toothbrush for three months, replace it with a new one. 

Getting an electric toothbrush is also very effective in getting rid of unwanted plague.

2. Don’t Forget To Floss Daily

Many people remember to brush their teeth daily, which is good, but they often forget the essence of regular flossing, which is bad. Toothbrushes are great for cleaning the sides of your teeth, but they can’t get to the tight spaces in between the teeth. Only floss can get this job done.

When you don’t floss, dirt starts to accumulate in between your teeth, ruining your smile and damaging your teeth. This dirt is called plaque, and it is not friendly at all. And when plaque gets too much, it hardens and forms tartar. 

While you can easily get rid of plaque by flossing, you would need to visit your dentist St George to get rid of tartar. And if you don’t go on time, tartar could lead to cavities, bone loss, and gum diseases. You might even lose a tooth to tartar.

3. Eat Less Sugar

Sugar is sweet, but it doesn’t do much good to your teeth. Taking too much of it is inviting trouble into your body and your oral health. If you want to have a healthy smile, avoid foods that have too much sugar, high starch content, and acidic beverages. 

Orange juice and lemonades have enough acid in them to damage your teeth. And if you absolutely can’t do without these foods, snacks, or beverages, rinse out your mouth with a mouth rinse immediately after you eat them. 

If you just took acidic beverages, don’t brush your teeth immediately afterward. Rinse your mouth instead. This is because acids can soften your gums when they get into your mouth. So when you run your brush across your softened gums, you are distressing the poor gums further.

4. Avoid Tobacco and Coffee

Smoking exposes your teeth to the horrors of oral diseases that even the best toothpastes might be powerless to save them from. Smokers are much more likely to get gum diseases than non-smokers. 

You have a choice to make between a healthy, dazzling smile and smoking. Tobacco and other tobacco-based products can facilitate the development of gum diseases and bad breath. It also increases your chances of getting oral cancer. 

Smoking makes your gums pull back from your teeth, weakening and exposing them to diseases. Even if you ported to smokeless tobacco brands, it is no better with them. A lot of smokeless tobacco brands use sweeteners that have sugar in them. And that makes you guilty of habit number three up there.

Also, coffee stains your teeth. Take coffee for too long and your teeth take the shades of your coffee. And I think you would agree with me that the color of coffee isn’t what you want on your teeth.

5. Chew Sugarless Gum

Sugarless gum is a perfect way to clean your teeth without having to brush your teeth. It is not meant to replace brushing your teeth twice daily, though. 

When you chew sugarless gum, it rubs against the walls of your teeth to clean it. It also promotes the production of saliva, which then washes away whatever the chewing gum must have cleaned.

6. Pay Regular Visits To the Dentist

Don’t limit your visits to the dentist to only two times a year. Double it to about four times instead. 

Let your dentist do a proper checkup on the health state of your teeth so they can easily detect anything that’s not right before it becomes major. 


Practice these six things until they become your habit. And when they become your habit, bright smiles become your thing.