10 Steps to Make For a Healthy Life

Posted on Wednesday, June 15, 2016 by Jessica Helou
If you think you have a busy life and you can’t just be committed to a healthy lifestyle, trust me, we all fell into this trap once and we know exactly how busy your life is. Yet, many successful people out there are doing great in their business while keeping a healthy body.
The busy schedule is not always an efficient one. People try to make justifications.
Forget the excuses. Just for today, focus on the many ways you can improve your health. This list is by no means complete but a starting point to get you making your physical, emotional, and spiritual health a priority in your busy life. And, once you do these health upgrades today, do them again tomorrow. Before you know it you’ll be living a healthy lifestyle…with virtually no effort.

1. Drink more water. Your body is 90 percent water and needs water for almost every function. Many of the aches and pains, headaches, and other symptoms we experience would lessen if we just drank more water.

2. Go for a quick walk. Your body was made to move. Your heart is a muscle that needs movement to function optimally. We know this but we often need a reminder to just do it.

3. Better yet, take your walk in nature. Trees and other plants are regularly turning our carbon dioxide into rich oxygen we can breathe. Oxygenated air helps kill bacteria and viruses, improves breathing, and may even help prevent cancer.

4. Hug someone you love. When you hug someone you love (someone who actually wants to be hugged), your body releases feel-good hormones like oxytocin that ward off depression.

5. Eat Fruits (like grapes, blueberries, cherries, etc. as a serving). Brilliantly-colored fruit is packed with disease-fighting phytonutrients like proanthocyanins that protect against brain diseases and quercetin which helps alleviate allergies and breathing problems.

6. Eat a large salad. They are packed with vitamins, minerals, chlorophyll (gives plants their green color and boosts our blood health), enzymes (that improve digestion and increase energy), and many phytonutrients.

7. Meditate. Just taking some time out to clear your thoughts and unplugging from technology and people can help you feel more balanced and peaceful.

8. Deep breath for at least 5 minutes, as often as you can. Research shows that deep breathing, even for minutes, can reduce stress hormone levels. That translates into less anxiety, better sleep, and less likelihood to pack on the pounds. Stop and smell the flowers, literally. Not only will slowing down make you feel great, you will be exposed to natural aromatherapy with relaxing, energizing, or therapeutic effects. 

9. Write down at least 10 things for which you are grateful. Increasing amounts of research show that gratitude builds better health and happiness.

10. Soak in a warm bath with Epsom salts. The magnesium in Epsom salts absorbs through your skin and helps relax your muscles and reduce pain levels while contributing to your heart health.

What will you do today to upgrade your health?
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Surprising Running Fuels in Your Kitchen

Posted on Friday, June 10, 2016 by Jessica Helou

Energy bars, gels, and sports drinks are all available on the market today. But sometimes the best way to fuel up during an endurance event is with the foods that are already in your kitchen. The surprising thing is that energy bars and specialty foods upset people’s stomach. So why don’t we shift and try natural alternatives available in our kitchen? 

Here are the 5 running fuels:


“Dried fruit is easily digested into glucose, which is what your body needs to sustain itself during a race,” A new study found that when cyclists ate raisins, their finish time, power, and perceived exertion weren’t any different from when they ate Jelly Belly Sports Beans, a specialty item.  


Your body loses electrolytes when you sweat. So when you’re running a long race, you need to refill them by drinking something other than water. That’s why sports drinks are so popular: they contain sodium, a key electrolyte. But they aren’t your only option. By mixing tea (which contains caffeine, a stimulant) with honey (which contains sodium and potassium) you can also create an effective endurance drink.


Don’t worry about the lack of nutritional value, says Clark. “Your body just wants to survive the race.” Marshmallows are easily transportable chunks of sugar. Plus, they’re light and airy, which shouldn’t upset your stomach. Shoot to eat about 150-300 calories per hour, depending on what your body needs. 


Pretzels are made up of refined carbohydrates. This kind of carb is quickly digested, which will boost your blood sugar levels during the event. Plus, they’re also relatively high in sodium, that crucial electrolyte.


Another optional homemade energy drink? Diluted orange juice. What makes it so great is that it’s already high in potassium (another electrolyte), so adding a little bit of sodium makes it especially effective. Try 16 ounces of orange juice mixed with 16 ounces of water and topped off with 1 teaspoon of salt.

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Healthy Habits That Can Change Your Day

Posted on Monday, May 23, 2016 by Jessica Helou

In order to have a healthy life, the trick is to focus on making the healthy choice in any given moment, rather than looking at all the things you must do in the long term. With that in mind, here is a list of habits and behaviors you can adopt that will add up to a healthy lifestyle.

Make your bed and get dressed:
Whether you work from home, in an office, or outside, the very moment you wake up, make your bed before walking away from it. Research has shown that depressed or extremely stressed individuals do not make their beds. And get dressed…need I say more? Work at it a little bit. You’ll feel better if you look your best.

Eat breakfast: 
Studies have shown that avoiding breakfast causes stress and moodiness. Just don’t skip breakfast, my friends!

Replace bad fat with good fat:
Many scientists and researchers have demonstrated that one commonality among centenarians around the world is that they all consume raw nuts on a daily basis. Read ingredients and try to avoid as many chemicals as possible.

Avoid Aspartame:
Any idea how stressed this makes you? Aspartame is the source of so many serious health issues. Can you imagine how stressed you might be if you have one or more of the health issues?

Drink herbal teas:
Oh my goodness, any idea how good these are for stress and anxiety? It is quite true in fact that there are so many benefits to herbal teas – reducing stress is just one of the many.

Spice up your life:
That is to say, add more spices such as cinnamon and turmeric to your foods. They have such great health benefits and they do in fact assist in reducing stress.

Try to reduce medications:
Well if you follow some of the above suggestions you might actually be able to reduce some of your medications; this will simply make you feel better.

These steps are very simple and can really help you to have a healthier life.

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Healthy Smoothie Recipes to Supercharge your Workout

Posted on Friday, May 20, 2016 by Jessica Helou

Most people are not actually aware of this piece of information, but an effective and successful workout session depends on a variety of factors and not just the workout session itself. From hydrating your body adequately to drinking a refreshing smoothie, the pre-workout preparation can be as important and crucial as the workout session itself. Here is a selection of smoothies that can be consumed before a workout:

Banana-Walnut Bliss:

Get energized for a workout with this banana smoothie. Consuming a banana during a workout is as beneficial as a sports drink. Plus, bananas provide antioxidants, potassium, and other nutritional benefits. Adding walnuts increases your protein and healthy fats intake.

Kiwi and Kale Smoothie:

Get energized with some protein-packed green power! Combining veggies and fruit in a milk smoothie is a sweet way to do it. Kale is rich in nutrients, including vitamins A, C and K; calcium; and iron.

Oat Cocoa Smoothie:

A recent Canadian study found that overweight women who exercised regularly and followed a high-dairy (and calorie-restricted) diet for four months lost fat and gained 1 1/2 pounds of calorie-burning lean body mass. Milk and other dairy products may help regulate appetite, and its protein can build muscle.

C-Blast Smoothie
Pink grapefruit, pineapple and strawberries are super-high in vitamin C—a disease-fighting antioxidant. And if you tend to have low iron levels, it’s good to know that vitamin C helps with absorption of this mineral. So power up your morning with this delicious smoothie. Yum!

Blueberry-Avocado Layered Smoothie:

Look after your mind and your heart with this blueberry-avocado layered smoothie recipe that we adapted from the Wild Blueberry Association of North America. Wild Blueberries are good brain food, and avocados are packed with the kind of fats that help lower cholesterol and improve cardio health.

Banana Pear Smoothie:

Power up your morning with this pear-and-banana smoothie. One serving has almost a quarter of your daily vitamin C requirements. Plus, it has a good amount of fibre (28 percent of the daily value), which promotes digestion and regularity. According to a University of Illinois study, fibre can also help boost the immune system.

Citrus Energy-Boosting Smoothie:

Who needs caffeine when you have the energy-boosting power of natural sugars plus the iron in spinach and folate in citrus fruits? The almond milk is a great protein source, too.

Superwoman Smoothie:

Popeye was right: Spinach will keep you strong. Swedish researchers have found that inorganic nitrate—abundant in spinach—results in muscles using less oxygen, which improves muscle performance. Try this naturally sweet smoothie for breakfast or before your workout.

Spinach and Strawberry Smoothie:

Spinach…in a smoothie? Don’t let the title fool you. Though each serving is packed with an incredible full cup of this nutritional powerhouse, the sweetness of fresh strawberries and banana is front and centre in this deliciously drinkable treat.
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Cutting Back on Caffeine Must Be a Serious Step

Posted on Monday, May 09, 2016 by Jessica Helou
We all get up from bed thinking that caffeine would wakes us up and give us the full energy we need to start our day with a positive mood. I already know lots of people, including me, that jump out of bed alert to make some coffee to get our mind and body going full speed.

Coffee is nice, but you may not need it nearly as bad as you think you do.

Here are some tips to follow in order to avoid drinking coffee the first thing in the morning and maintain a healthy mind/body:

1. Expose yourself to bright light: Getting some sunlight will help your energy levels rise. Our body’s internal clock will determine when to sleep and when to wake up depending on the light and darkness.

2. End your shower with cold water: If you’re a fan of a hot shower in the morning, you should consider finishing your shower with cold water to increase your metabolism rate and make you feel alert.

3. Chug a glass of water: Down some ice-cold water as soon as you wake up to fight off fatigue.

4. Eat breakfast: A simple breakfast with some fiber and complex carbohydrates will give your body the energy it needs. Never try to skip your breakfast since your body has been fasting all night.

5. Exercise: A workout in the early morning increases your blood flow throughout your body and sends more much-needed oxygen to your brain.

6. Listen to music: Dopamine! Music can also increase activity in certain regions of the brain that are associated with movement, emotion.

It is always good to challenge yourself and cut off habits that ruin your health. At least start with 2 to 3 tips and you will find yourself away from caffeine.

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How to Get a Stress-Free Life

Posted on Friday, May 06, 2016 by Jessica Helou

Stress is everywhere! Many of us are simply trying to avoid stress, but certainly most of us are striving for a healthy, calm and serene lifestyle. Stress is serious. Stress can promote illness and disease and of course can sometimes be fatal. 

I’d like to share with you some of the ways to reduce stress naturally:

Change your lifestyle and Exercise:

You may not have much time to exercise, but change your lifestyle just a little bit and this will force you to exercise a bit more. Walk everywhere. If you must drive, park as far away as you can from everywhere you go. Take the stairs whenever possible. 

Keep your mind active: 

What does this mean? Read, do a puzzle or word game, learn to play a musical instrument, learn a new language.

Being active with the community:

Studies have shown that a sense of community does help to alleviate stress. Therefore, make it a point, once or twice a week to gather with friends or family. Go to the movies or simply get together and play games.

Deep breathing:

In fact, deep breaths help so much; it has simply become a habit of mine to stop periodically and quite often throughout the day and take three long deep breaths.

Sleeping Early:

Sleep, sleep, sleep…this is so important I had to say it three times. Did you know that people who live longer sleep better? That is to say, they sleep early and rise early.

The Sense of purpose:

Find what you are good at, find what you are passionate about and do it every day of your life. It is true if you do what you love, you will never again work a day in your life.

Having Faith: 

Faith…this is the easiest way to avoid stress and anxiety. The most important and most common factor among centenarians studied around the world is that they practice their faith. The majority of them state that it helps to alleviate stress and anxiety and helps them grow old and stay healthy and happy.

I think studying the path to longevity and planning is the key to a happy, healthy, stress-free life.

Do you have your own go-to ways to reduce stress naturally? We’d love to hear them. Share in the comments below!

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Amazing Banana Drink for a Flat Belly

Posted on Wednesday, May 04, 2016 by Jessica Helou
After the big propaganda made by pharmaceutical companies about weight loss pills, people are more and more aware of its dangerous effect and trying to shift to natural products to fight against obesity.
When it comes to losing weight, dietitians always recommend having a balancing diet. Eating healthier while avoiding junk food, refined sugar, and sodas. The results will come sooner than you think.

However, there are some natural drinks which can boost the weight loss process and help you get results sooner, and one of the best weight loss drinks, highly recommended by many nutritionists is the following banana-based recipe.

Here’s what you need:

1 banana, frozen and ripe
Grated ginger, 1 inch
1 cup Blueberries, frozen
1 tbsp. Flaxseed
½ cup baby spinach


Just blend all the ingredients in a blender and make a smoothie. Replace one of your meals with this smoothie and you’ll notice immediate results.
Bananas are rich in potassium, antioxidants, and fibers. They balance your blood sugar levels, revitalize your body, help digestion and reduce your food cravings. They make you feel full and you don’t feel the need to snack on something constantly.
Ginger can boost your metabolism and reduce your appetite as well.
How to get rid of belly fat naturally? Try it out this drink and tell us what you think, you won’t be disappointed!

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How to Lose Belly Fat in a Week or Less

Posted on Wednesday, April 20, 2016 by Jessica Helou

I know that many of you have already a belly and are shy going to the beach and show them off. With summer on the way, getting slim with a flat belly is our only concern. In order to lose weight, we should take some steps seriously to have effective results for a long-term approach.

Reduce Your Carbohydrate Intake:

From refined bread and white rice to sugar-filled cakes and donuts, many foods that are low in fat are packed with sugar. Burn away your belly fats by cutting the amount of sugar you consume to reduce your total calorie intakes.
Tip: Even a week without sugar is enough to see a significant change in your weight and body composition.

Increase Your Cardio to Burn Calories:

Cardiovascular exercise is one of the best ways to burn fat; reduce your body weight and look and feel better. Whether you like to run, swim or ride a bicycle, there’s no shortage of fun and challenging ways to burn calories and downsize your waistline.
Tip: If you’re new to cardio, start by walking on a treadmill or around your local park for half an hour at a time. As your endurance increases, you can either increase the time you spend exercising or focus on improving the intensity of your workout.

Lift Weights To Boost Your Metabolism:

Combining cardio with weightlifting gives you a body that’s slim, firm and incredibly healthy.
Tip: With a balanced routine, lifting weights will help you burn fat and tone up your entire body.

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Potato Juice – Incredible Health Benefits

Posted on Wednesday, April 20, 2016 by Jessica Helou

Potatoes are prepared in many ways; baked potatoes, mashed potatoes, french fries etc...But, did you ever consider it as a juice? 

Potatoes contain lots of nutrients and vitamins like vitamin A, B, and C, fiber, carbohydrates, phosphorus, potassium, iron. The benefits that potato juice brings are numerous and we can separate them into three categories.

Health Benefits Of Potato Juice:

It works as an anti-inflammatory for people suffering from arthritis and joint pain. In a matter of weeks, potato juice will ease the pain caused by this disease. It's beneficial when drinking one glass each morning.

Unhealthy diet can build toxins in our body over time. These toxins can damage our everyday life; it produces symptoms as fatigue nd lack of energy which may weaken the immune system. when drinking potato juice, it will help the body to eliminate the toxins and re-energize the cells.

Heartburn also known by gastroesophageal reflux disease can be treated with potato juice too. After only days of drinking potato juice in the morning, positive results will definitely show up.

Since potatoes contain fiber it is no surprise why their juice is helpful when it comes to digestive problems like bloating, indigestion, constipation, diarrhea and hemorrhoids.

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Taking Risks or “Playing It Safe”?

Posted on Monday, March 21, 2016 by Jessica Helou

In sports, people have the freedom to choose not only the sport they like but, the option of playing it safe or adding the thrill of adrenaline out of it.
For those risk takers who enjoy extreme sports like skydiving, bungee jumping, extreme Motorsport, jet skis and ski jumping, they always seek to discover rudiments of danger in their lifestyle. 

The higher the risk, the more importance is a life insurance. 
The risks of fall or broken bone while performing extreme sports are far greater and the potential injuries can be far more serious.
All of the above is meaningless when it comes to adrenaline-pumping excitement but you should be aware of it and prepared every time you decide to take the risk.
No matter how experienced, fit and skilled you believe you are, you are still at a risk of fatal injuries and it is your job to protect yourself in the event of the worst case scenario once you are not secured by a life insurance
With this in mind, it is important to consider how such an injury might affect your life or the lives of your loved ones. 
Serious or fatal injuries caused by these activities can have a serious and detrimental consequence on the lives of the sufferers or on the lives of their families. 

Of course, life insurance will not stop the probability of an injury to occur but it will help and ensure that the aftershock will be kept at a minimum. 
We hope that no one will never be the victim of these debilitating accidents or tragedies but at least, it enables you and your loved ones to enjoy increased peace of mind and, more importantly, will provide invaluable financial protection for you and your family in the event that something does happen whilst you are taking part in extreme sports activities.  
You can apply to our Free Life Insurance Assessment by Filling in the form with your information and we will provide you with the details and cost of a suggested Life insurance plan.

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