Mold can grow almost anywhere, in wood, leather, fabrics and even insulation. Toxic mold has a detrimental effect on human health and can easily lead to serious health problems. Plus, it can cause a wide range of traits like rashes, weakness, and dizziness.

Unfortunately, many people don’t take mold as a serious health problem. In fact, sufferers aren’t even aware of the toxic mold exposure and believe it’s a simple cold, flu or allergy. Additionally, many studies explain that mold is similar to other air pollutants and contributes to 50% of diseases. Therefore, it’s crucial to determine where do mold come from in order to prevent the spread of serious health concerns.

The first thing you may notice is the musty odor, then you can search for water stains on the walls, discolored carpets, white and black spots, or bowed floorboards. In fact, mold usually forms in the home after an area has been exhibited to water leaks.

Here are few types of mold illness you shouldn’t ignore:

1. Alternaria

It’s mostly found in the upper respiratory tract and may trigger many symptoms of an allergy, such as cold and flu.

2. Aspergillus

It’s usually found in warm and very humid climates, plus is known to be a common resident of house dust. Aspergillus releases mycotoxins and can trigger the development of lung infections.

3. Cladosporium

It grows in damp and warm climate, and it is considered to cause hay fever and asthma-like symptoms.

4. Penicillium

It’s found on fabrics, carpet, wallpaper, and fiberglass duct insulation. This type of mold often causes allergies and asthma.

5. Stachybotrys

This extremely dangerous and toxic mold. Black mold releases mycotoxins and may lead to severe breathing complications and pain in the lungs. It’s not really common in households however, it may grow on wood and paper.

Here are several symptoms of mold illness you should be aware of:

• Headache, light sensitivity
• Fatigue and weakness
• Tearing, disorientation, mineral taste in the mouth
• Appetite waves, body heat management
• Reduced memory, challenging words finding
• Vertigo, feeling dizzy
• Morning stiffness, joint pain
• Abnormal skin sensations, tingling, and dullness
• Shortness of breath, chronic cough or sinus congestion
• Red eyes, sweats, blurred vision, sharp pains, mood swings
• Difficulty focusing
• Raised urinary cycle and increased thirst
• Static shocks
• Abdominal pain, bloating, diarrhea

Nowadays, many people around the world are spending more time in their homes. Therefore, now it’s the perfect time to practice yourself on food preparation. However, this time, there aren’t any delicious dessert recipes, high-calorie spreads, or cheese-filled pasta. In fact, now it’s time to boost your health and strengthen your immunity.

If you follow a vegan diet or you are lactose intolerant, you know that butter has a negative effect on the quality of your life. Fortunately, you can easily replace the regular, dairy butter for good. A perfect substitute is the avocado since it has the same physical characteristics as butter.

Additionally, the combination of avocados and garlic is a real health promoter. Due to its high antioxidants, garlic is a powerful natural weapon that lowers high cholesterol and blood pressure levels.

On the other hand, avocados are rich in over 20 essential nutrients, including vitamin C, K, E, B5, potassium, and folate, as well as humble amounts of magnesium, copper, iron, zinc, phosphorous, manganese, and vitamins A, B1, B2, and B3.

This healthy, creamy recipe has been developed by Fooddeco and is the health condiment you didn’t know you needed. In order to get the perfect smooth and spreadable texture, you’ll need perfectly ripe avocados.

Here’s how to make avocado garlic butter:

Ingredients:

• 2 ripe avocados, pit & skin removed
• 2 garlic cloves, grated
• 3 Tbsp coconut oil, melted
• 1 Tbsp lemon juice
• Small bunch of cilantro, chopped
• Sea salt, to taste

Preparation:

Cut the avocado in half, peel the skin and remove the pit. Then, combine all the ingredients in a food processor and mix until you get a smooth mixture. Season to taste with sea salt.

Next, cover the counter with a large piece of aluminum foil and add a piece of plastic wrap on top of it. Scoop the mixture onto the plastic wrap and fold the plastic wrap lengthwise, rolling it up a bit.

Lastly, roll the aluminum foil to get a small log of butter, and place it in the refrigerator for at least 3 hours to firm.

Apple cider vinegar for 60 days happens to be among the most potent natural solutions a person can use. In fact, many studies imply it offers powerful health benefits, such as lowering blood sugar levels, reducing cholesterol, supporting weight loss, and breaking the symptoms of diabetes.

Thanks to its incredible potential, people have been relying on the use of apple cider vinegar since it has been discovered at around 5000 BC. The consumption of 1-2 teaspoons of vinegar mixed in a glass of water daily offers a myriad of health benefits.

Here’s what a tablespoon of apple cider vinegar for 60 days can do to your body:

• Promote heart health

Apple cider vinegar improves heart health in various ways. Mainly, due to the Polyphemus it contains, like psychogenic acid, which improves health by preventing numerous cardiovascular diseases. Additionally, it lowers cholesterol levels, high blood pressure, triglyceride levels, and VLDL levels.

• Sore Throat

Apple cider vinegar is useful for sore throats as well, just add 1 tbsp to a warm water and gargle. The strong antibacterial properties can help to relieve your sore throat instantly.

• Skin Irritations

You can apply it directly to the irritated area or a certain skin condition, sunburn, or poison ivy, or you can try soaking in a bath with about one cup of vinegar added.

• Oral Health

To whiten teeth and fight bad breath, simply swish diluted apple cider vinegar for a few minutes in the mouth. Don’t forget you should always dilute it with water, since vinegar is highly acidic.

• Energy Boost

The high potassium content and the powerful enzymes fight the fatigue, while the amino acids treat fatigue and and keep your body energized.

• Neutralize Odors

Keeping apple cider vinegar in a bowl and leaving it in a room will help to neutralize bad odors.

• Sinus Congestion

The antibacterial properties makes it potentially useful for infections. Additionally, it help you treat sinusitis and nasal congestion, as it breaks up and reduces mucus.

• Foot Odor

Wiping your feet down with apple cider vinegar will help you eliminate odor-causing bacteria. Thus, remove the bad smell of the feet and prevent infections.

• Prevents Cancer

Vinegar possesses strong anti-tumor properties. Therefore apple cider vinegar is the best option when trying to fight cancer.

One of the most important chemicals in the brain that affects your perception and makes you feel good are the Dopamine levels. On the other hand, having a low levels of dopamine can lead to adverse effects of depression and negativity.

Fortunately, there are 10 easy and natural ways to raise the dopamine levels in the body, without using medications. In fact, the Dopamine neurotransmitter is crucial for the well-being and happiness of your body.

Here are 10 amazing ways on how to supercharge your dopamine levels:

1. Exercise

Regular exercise raises the levels of dopamine, serotonin, and endorphin. Additionally, you will not only strengthen your muscles but also reduce your stress in your everyday life.

2. Avoid Addictions

Addiction to drugs, gambling, alcohol, and shopping, provide an instant satisfaction, however they are not a permanent solution. Addictions lead to less-rewarding lifestyles and can decrease your dopamine levels, so you will need your addictions more often.

3. Detoxification

Make sure you regularly detoxify your system, as toxins and unhealthy bacteria can prevent your body at producing dopamine.

4. Increase Tyrosine

Tyrosine is one of the most important chemicals for the production of dopamine levels. Plant-based foods can increase this certain chemical therefore, consume more watermelon, green tea, avocados, almonds, bananas, and dark chocolate.

5. Music

Make sure to regularly listen the music you enjoy, so you can increase your feel-good chemicals.

6. Organize your life

When people are organized and finish even the easiest task, they always experience a small rush of dopamine for completing the goal. Therefore, balance tasks to be 10 and 25% of new behaviors, in order to create the highest likelihood of success.

7. Creativity

Find something that truly inspires you and makes you happy, you do not need to become a world-known artist but try singing, painting, writing, cooking, dancing, sculpturing, drawing, and you will feel much better right away.

8. Get a Streak Going

The more times you achieve something in a row It makes you happier and increases your dopamine levels. Therefore, you should always find a way to enhance your routine.

9. Supplementation

Some of these natural supplements will help you boost your dopamine levels:

• Curcumin, the active ingredient found in turmeric, promotes dopamine production.
• Ginkgo Biloba raises dopamine levels as well.
• A healthy dose of Acetyl-l-tyrosine is a building block of dopamine.
• L-theanine is found in green tea. It increases numerous neurotransmitters in the brain, including dopamine.

10. Meditation

Meditation raises the levels of dopamine in a deeper way than cardio exercises. Also, it improves your mood, makes you more calm and relaxed, which will enable you to reduce stress.

There are four blood types A, B, AB, or O, and each group has different properties. According to experts, there are many unique characteristics of each blood type.

Here are 10 things you should know about your blood type:

• Blood type and offspring

About 85 percent of the people around the world are Rh-positive. However, if the woman is Rh-negative and the man who she conceives with is Rh-positive, there is a higher risk that their child will develop a specific health issue.

• Blood type and illnesses

Every blood type can be more or less prone to some health issue or condition, therefore you should discover your own risks and try to reduce them.

• Blood type and nutrition

Every blood type groups should follow a different food regimen. Accordingly, blood type A individuals should focus on eating more vegetables. While blood type O should consume more proteins in the form of fish and meat. The ones with the AB blood type should focus on lean meat and seafood. Lastly, if your blood type is B, you should consume red meat more often.

• Blood antigens

Blood antigens are present in the blood, digestive tract, lungs, nostrils, the colon, and in the mouth.

• Blood type and stress

People who belong to the 0 blood type should avoid stressful situations, and need more time to relax after a certain situation than others.

• Blood type and weight problems

The blood type often determines the belly fat on a person. Therefore, 0 people are more susceptible to it, while people with A blood type generally do not suffer from such issues.

• Blood type and pregnancy

Women with blood type AB can conceive much easier than others, since they have a decreased production of follicle- stimulating hormone.

• Blood type and emergencies

People with blood type O who are Rh Negative can give blood to any other group. On the other hand, people with blood type AB are universal recipients. You should know this if you need blood for an emergency case or surgery.

Kimchi is a spicy yet, tasty food that has been a staple in the Korean diet for centuries. It contains varying selections of food including red peppers, cabbage, scallions, onions, garlic, and salt. Additionally, it offers a fantastic source of probiotics that improve your health and wellbeing.

Kimchi can also improve levels of good bacteria in the gut, due to the numerous medicinal properties it contains. Namely, it prevents nutrient deficiencies, obesity, treats tooth decay, and relieves symptoms such as constipation and diarrhea.

According to the Chungnam National University, this is an effective way to prevent cancer, detoxify the kidneys, liver, and small intestine.

Here is the impressive nutritional value of Kimchi to restore gut health:

• Vitamin A 805 IU – 16% RDA
• Vitamin C 4.4 mg – 7% RDA
• Omega-3 fatty acids -25.6 mg
• Omega-6 fatty acids -137 mg
• Vitamin E 0.5 mg – 2% RDA
• Vitamin K 7.5 mcg – 9% RDA
• Thiamin -3% RDA
• Riboflavin – 2% RDA
• Vitamin B6 0.1 mg – 5% RDA
• Folate 29.5 mcg – 7% RDA
• Choline- 2 mg
• Calcium 22.2 mg – 2% RDA
• Iron 0.7 mg – 4% RDA
• Magnesium 12.4 mg – 3% RDA
• Phosphorus 20.1 mg – 2% RDA
• Potassium 84.2 mg – 2% RDA
• Manganese 0.2 mg – 9% RDA

Here’s how to prepare the ancient anti-inflammatory recipe to restore gut health:

Ingredients:

• 1 medium head of napa or green cabbage, shredded
• 3 cloves garlic, crushed
• 1 tablespoon ginger root, grated
• 1 cup carrots, shredded
• ¼ cup water kefir
• ½ teaspoon or more Korean red chili pepper powder or regular red chili pepper flakes
• 1 bunch of green onions, sliced
• ½ tablespoon of sea salt

Preparation:

At first, combine all ingredients in a bowl and cover for 30 minutes. Then, mash the mixture with a potato masher or with the back of a spoon until it gets juicy. Now transfer the mixture to a jar and press the ingredients so that the liquid comes to the top, covering the kimchi. Leave 1 inch of space in the jar, close the lid.

Let the jar sit on kitchen counter for 3-7 days, while checking the liquid level daily. You should always have liquid covering the kimchi.

Kimchi is always a good addition to salads, can be eaten alone or used as a side dish. Or you can serve it on top of any dish or even prepare it into a soup.

The joint pain can very much reduce your daily activities, regardless of your age or gender. The pain can vary from mild to severe, from acute to chronic. Additionally, a wrong therapy, workouts, or even alternative medicines can worsen the joint pain.

The main causes of such pains are arthritis and gout. However, injuries, strained muscles, broken bones, leukemia, fibromyalgia, lupus, and bursitis can also trigger the issue. Yet, avoiding certain foods that cause joint pains can be beneficial in the removal of the pain.

Here are 10 foods you should avoid to relieve joint pain:

• Sugar and artificial sugars

Too much sugar makes more AGEs and inflammation. Also, sugar leads to pressure on the joints and weight gain. Therefore, use honey, molasses, or Stevia, and avoid sweets, sodas, cereals with sugar, candy bars, snacks, and pastries.

• Red and processed meat

Meat, particularly red meat has chemical purine, which causes joint signs and symptoms of joint pain. Except it aggravates the pain and inflammation, red meat also supports cancer growth.

• Eggs

Eating eggs regularly causes more pain and swelling in joints. The yolk also aggravates the inflammation therefore, for breakfast at least remove the yolk and have just the whites.

• Beer

Too much alcohol has a negative effect on the joint pain. Especially beer, since it’s full of gluten therefore, you must avoid it all the time.

• Dairy products

Although they are considered highly nutritious, according to a study responsible for medicine, protein also irritates the surrounding joint tissues. Instead, you should consume soy milk, tofu, almond, or margarine.

• Grains and refined flour

Due to the high glycemic index eating wheat products can develop the autoimmune diseases chronically. You should replace them with coconut, almond, whole grain, brown rice in order to avoid the risks of heart issues, diabetes, and even cancer.

• Monosodium glutamate foods

The MSG additive enhances the flavor in store bought foods however, it is extremely bad in the case of rheumatoid arthritis.

• Whey proteins

The casein and gluten make the inflammation critical since, casein produces the uric acid, which in excessive levels leads to bad joint inflammation.

• Corn oil

Corn oil is high in omega 6 acids. However, foods rich in omega-6 fatty acids cause inflammation whereas food rich in omega-3 fatty acids has been found to relieve joint pain.

• Refined salt

Basically, a salt rich diet raises the possibilities of developing arthritis and joint pains. Therefore, you should consume it in moderate amounts, or replace it with Himalayan pink salt or sea salt.

Pistachios are probably the earliest nuts, people have been eating those green, slightly sweet nuts for thousands of years. They are not only delicious, but these nuts provide a real treasure of health benefits. In fact, pistachios provide a great source of fiber, healthy fats, antioxidants, protein, and various nutrients, including thiamine, and vitamin B6.

Additionally, these healthy nuts may lower cholesterol and blood sugar, provide weight loss benefits, and improve eye, gut, and blood vessel health.

Here are the powerful health benefits of pistachios:

• Healthy blood and immune system

They have nutrients like vitamin B6, which promotes blood flow and brings oxygen to cells. Vitamin B6 is also important for the immune system and can directly affect the ability of the organism to fight infections. Additionally, pistachios can help the body for making healthy red blood cells.

• Nice skin

The powerful antioxidants in pistachios make them very beneficial for the skin. In fact, These anti-oxidants protect you against harmful sun radiations, prevent premature aging, and cancer.

• Good eyesight

These nuts maintain healthy eyesight due to the carotenoids they contain. Therefore, you can protect the eyes from any age-related problems just like cataracts and stop the harmful effects of free radicals. Additionally, pistachios are considered to have the ability to reduce the risk of macular degeneration.

• Efficient in treating diabetes

One of the final health benefits of pistachios is that they provide an excellent source of phosphorus which is extremely beneficial for glucose tolerance and the conversion of proteins into amino acids. The multiple antioxidants contained in pistachios assist in reducing the procedure for glycation and therefore might help in managing diabetes.

• Good for your cholesterol

Pistachios are cholesterol-free and a great source of vitamins and minerals. In fact, many studies have shown that adding pistachios to a healthy diet may aid in lowering the levels of bad LDL cholesterol. Thus reduces the risk of heart diseases.

Delicious ice cream is all you need in the summer, plus when it’s homemade and a healthy one it means it will be extremely beneficial for your body. For example, this 3 ingredient ice cream recipe takes just 5 minutes to prepare and is one of the healthiest and creamiest ever.

In fact, not every ice cream needs to be filled with sugar and high-calorie amount. Therefore, with this healthy recipe you can have one spoon after another, and so on.

Here’s how to make a healthy ice cream from three ingredients:

Ingredients:

• ½ cup of coconut milk
• 1 & ½ cups of fruit or vegetable juice
• 5 tbsps of corn starch or tapioca starch

Preparation:

At first, take 1/2 of the coconut milk and stir it with the starch, mix thoroughly until it becomes nice and smooth. Then, leave it aside and heat up the remaining milk in a small saucepan on low heat until it begins to bubble.

Now, take the previously prepared mixture and pour it into the warm coconut milk and leave it to bubble a bit. Continue stirring until the mixture becomes thicker then, take it out of the pan and add it to a heatproof bowl.

Lastly, add the vegetable juice of your choice. Also, you can add chopped fruits like cherry, strawberry, and banana, if you have fun experimenting. Chill the mixture and your healthy and delicious ice cream is ready in no time.

Health benefits:

Coconut provides positive health benefits since it’s full of antioxidants with lots of healthy nutrients. Additionally, coconut milk promotes the production of ketones, which provide alternative energy supplies for the brain. Thus, makes people get a burst of energy and feel good momentarily, without raising their blood sugar levels.

On top of that, you can also get high doses of other health benefits just by adding fruits that are rich in vitamins and minerals, yet low in calories.

Pistachios are probably the earliest nuts, people have been eating those green, slightly sweet nuts for thousands of years. They are not only delicious, but these nuts provide a real treasure of health benefits. In fact, pistachios provide a great source of fiber, healthy fats, antioxidants, protein, and various nutrients, including thiamine, and vitamin B6.

Additionally, these healthy nuts may lower cholesterol and blood sugar, provide weight loss benefits, and improve eye, gut, and blood vessel health.

Here are the powerful health benefits of pistachios:

• Healthy blood and immune system

They have nutrients like vitamin B6, which promotes blood flow and brings oxygen to cells. Vitamin B6 is also important for the immune system and can directly affect the ability of the organism to fight infections. Additionally, pistachios can help the body for making healthy red blood cells.

• Nice skin

The powerful antioxidants in pistachios make them very beneficial for the skin. In fact, These anti-oxidants protect you against harmful sun radiations, prevent premature aging, and cancer.

• Good eyesight

These nuts maintain healthy eyesight due to the carotenoids they contain. Therefore, you can protect the eyes from any age-related problems just like cataracts and stop the harmful effects of free radicals. Additionally, pistachios are considered to have the ability to reduce the risk of macular degeneration.

• Efficient in treating diabetes

One of the final health benefits of pistachios is that they provide an excellent source of phosphorus which is extremely beneficial for glucose tolerance and the conversion of proteins into amino acids. The multiple antioxidants contained in pistachios assist in reducing the procedure for glycation and therefore might help in managing diabetes.

• Good for your cholesterol

Pistachios are cholesterol-free and a great source of vitamins and minerals. In fact, many studies have shown that adding pistachios to a healthy diet may aid in lowering the levels of bad LDL cholesterol. Thus reduces the risk of heart diseases.

This easy juice recipe is all you need in case you experience unpleasant pain in your legs, joints, or spine. Nowadays, many people are including higher amounts of raw, natural food in their diet. In fact, they claim that they experience pain relief along with other health benefits when consuming fresh natural juices. Moreover, the need for taking medications has gone.

Whenever you decide to consume larger amounts of raw foods, you are increasing the amount of anti-inflammation compounds. Also, the abundance of the antioxidants in your bloodstream help reduce inflammation and thus suppresses the pain response.

This simple juice recipe is also perfect for relieving pain in your joints, spine, and legs due to the many healing ingredients. In fact, the consumption of turmeric, ginger, and pineapple enhances the inflammatory response. Thus, helps you improve many conditions such as arthritis, inflammatory bowel disease, osteoarthritis, cancer, eczema, sinusitis, rosacea, acne, and psoriasis.

Additionally, turmeric lowers histamine levels in the body, which leads to a reduction of inflammatory processes. On the other hand, ginger has powerful little compounds known as gingerols, zingerones, shogaols, and paradols which have the ability to fight prostaglandins, lipid compounds that trigger pain.

Here is the simple juice recipe that relieves pain in your joints, legs and spine:

Ingredients:

• 1 peeled orange
• 2 cups of pineapple
• 1 peeled lemon
• 2 celery stalks
• 1 inch of fresh ginger root
• 2 pears
• 2 inches of raw, organic turmeric root

Preparation:

Take all of the above ingredients and put them in a juicer. Mix them well and enjoy this healthy drink. Also, you can blend this recipe and enjoy it as a smoothie, you only need to add a little water.

The powerful antioxidant properties from these ingredients will neutralize free radicals that lead to inflammation. Therefore, you will successfully prevent the pain in your joints, legs and spine.

A lot of people enjoy these watery sounds of the pouring rain in fact, many find it romantic and soothing. The sounds of non-threats indeed remain an extremely beneficial way to calm people in times of stress. Moreover, walking in the rain can be a healing journey, due to the smell which implies directly to the hippocampus and amygdala.

Also, the rain calms the mind and helps you release your suppressed emotions and thoughts. Therefore, rain is one of the most relaxing sounds in existence, thus also makes it a perfect way to put your baby to sleep.

The lovely scent of the rain also has a special word, Petrichor, which is defined by two Australian scientists in the 1960s.

The fragrance comes when raindrops fall to the earth’s ground. Yet, the scent they’re picking up on isn’t actually rain, which is odorless. In fact, it’s a combination of chemicals released by soil-dwelling bacteria and oils released from plants during dry spells and ozone.

Therefore, rainy days are simply ideal when you are feeling sad or stressed out, as well as for when you just want to enjoy and ease at the moment.

Besides the stress reduction, walking in the rain offers the following 7 benefits as well:

• Studies indicate that the fresh scent after the rain refreshes the mind, that’s why you feel so refreshed after breathing the air.

• The high humidity in the air helps to keep your skin moist and young. Moreover, as it’s alkaline, it does wonders for your skin and scalp.

• When you exercise in the rain, you can work out faster and longer. Also, rainy weather helps you burn more calories and fats than sunny days.

• The air is really cleaner after the rain because the droplets have the ability to absorb the microbes and the dust in the air.

• Walking in the rain makes you feel rebellious. Therefore, feel free to do it when you feel like you need to break a rule.

• A walk in the rain encourages you to resolve problems from a different point of view. In fact, everything looks completely different when the rain falls.

• As almost no one walks in the rain, these walks give us a better sense of space, so your personal feelings and emotions can roam free, and run wild.

Sweet potato is among the few veggies that have lots of fiber, vitamin B, and magnesium. They are extremely high in useful nutrients, yet affordable, easily available and super tasty.

The regular consumption of sweet potatoes can provide countless health benefits and bring your blood sugar levels to an optimal level. In fact, the health benefits provided by sweet potatoes are never-ending.

Namely, it is one of the few veggies abundant in vitamin B6. A very important chemical that aids in reducing homocysteine levels, yet preventing numerous degenerative diseases, as well as heart attacks.

Moreover, sweet potatoes provide a superb resource of vitamin C and D. As can be seen, they are crucial for the formation of blood cells, bone growth, and digestion. They contribute with great antioxidant potential. Thus, decreases damage caused by complimentary radicals and boosts the immune system.

The consumption of sweet potatoes often enhances your absorption of iron, potassium, magnesium, and beta-carotene.

The first two are important for your immunity system and stress management. While magnesium is a cardiac promoter and it likewise stimulates the formation of red blood cells. Lastly, the beta-carotene enhances your eyesight, adds resistance, as well as offers a powerful antioxidant potential.

Note, you should always consider a few things when buying sweet potatoes. Pleasant potatoes should be firm, without holes, cracks, bruises and soft spots. Also, you shouldn’t buy vegetables that have been stored in refrigerated aisles, since the cooler temperature may impact their taste.

Now, here is a sweet potato juice recipe to reduce blood sugar levels:

Ingredients:

• 1-2 raw and organic sweet potato
• 2 carrots
• 4-6 celery stalks
• 1 jicama
• A pinch of cinnamon

Preparation:

Place all the above ingredients through a juicer or a blender. Strain and finish your juice with a dash of cinnamon on top, serve cool. Drink sweet potato juice for breakfast, lunch, or just get it instead of your regular midday snack.

This juice recipe is an unusual yet, healthy way to start adding sweet potatoes to your food selection. Thus, will increase the intake of daily vitamins and minerals. Meanwhile, keeping your blood sugar in control will help you feel much better.

Your feet and legs are of great importance since they support the total body weight of your body. Therefore, it’s crucial to take proper care of them in order to prevent back, hip, and knee pain

Also, by not wearing proper comfortable footwear, you may create bunions, corns, and calluses to your feet. In fact, you shouldn’t ignore any foot-related conditions as you can seriously harm your overall health, plus you wouldn’t be able to normally perform your daily tasks.

A good balance of stretching and cardiovascular exercise is always beneficial for the feet. Also, stretching your feet every morning can ensure their healthy function. Moreover, activities like walking, running, dancing, exercising, and weight lifting are able to ease explicit pain you may be feeling in your body.

Here are 5 exercises to strengthen your feet and relieve any pain:

• Toe Presses

The toe press is an alternative muscle engaging exercise, great for warming up your feet. Start with a standing position and bend slightly, grip the floor with your toes and hold for 3 seconds. Then, release and repeat 10 times, do 3 times each day.

• Toe Pencil Pickups

All you need for this exercise is a single pencil. You need to stand in front of the pencil on the floor, and using your toes try to grab it and lift it from the floor. Hold for 10 seconds, and drop it. Repeat 5 times on each foot.

• Toe Walking

You don’t have to be a ballerina for this exercise. Doing this exercise will improve the muscles in the toes, as well as the ligaments that support the arch of the foot. You should stand on your tiptoes with your feet straight and walk forward for 20 seconds. Rest for 10-15 seconds, and repeat 5 times.

• Resisted Flexion

This exercise will build up the hard to reach flexor muscles of the toes and feet. You need to wrap an exercise band to a fixed object and place the band on the top of the feet. Sit on the floor, and position your leg in front of you. While sitting on the floor start sliding back. Continue until you feel discomfort or can’t move any further. Repeat 10 times.

• Ankle Circles

Ankle flexibility are extremely important as tight ankles can lead to back, hip, and knee pain. Lie on the floor and extend one leg over your head. Rotate the spread leg’s ankle clockwise for 10 counts. Then do the same only in a counterclockwise direction. Perform 5 sets with each foot.

We all crave for some sweet and delicious dessert whenever we are on a diet. Therefore, this gluten and dairy-free lemon meringue cheesecake is a perfect way to satisfy your taste buds.

According to many people, this rich and creamy dessert is impossible to resist in all its glorious forms. Especially, when it’s full of flavor, yet abundant in heart-healthy antioxidants extremely healthy for the body. it just melts in your mouth.

In Greece, the cheesecake was served as a way to reduce your stress and boost your energy levels naturally. Therefore, it was given at the Greek Olympic Games in 776 B.C. However, the flavor of the cheesecake we perceive today has developed around the 18th century.

Here is a modern, gluten and dairy-free lemon meringue cheesecake:

• Ingredients:

Crust

• 1 cup of pure coconut flour
• 4 tablespoons of pure honey
• ½ cup of organic coconut oil
• 1 tsp gluten-free vanilla extract

Filling

• 1/3 cup dairy-free sour cream
• 4-8 ounce packages of dairy-free cream cheese
• 3 eggs
• 3 tablespoons of fresh-squeezed lemon juice
• ¾ cup honey

Meringue

• 7 egg whites
• 1 teaspoon of gluten-free vanilla
• 1 and 1/4 cup pure honey
• Pinch cream of tartar

• Preparation:

Crust

Preheat your oven to 325 degrees F and use parchment paper to line the pie. Mix the honey, vanilla, and coconut in a big bowl. Then, add the coconut flour and mix well until the ingredients are blended thoroughly. Line the pie tin with the mixture and spread it evenly.

Filling

Beat the cream cheese and sour cream together in a mixing bowl, add honey and mix again. Next, add the eggs, one at a time and mix again until everything is thoroughly connected. Add in lemon juice and beat in with the rest of the mixture. Spread the filling evenly over the pastry base and bake in the preheated oven for an hour. Afterward, cool on a wire rack and put it in the fridge for 3-4 hours.

Meringue

Preheat your oven to 375 degrees. Use an electric mixer to gradually beat egg whites into a foamy mixture. Then add cream of tartar and proceed to beat. Add the honey and continue on high until the meringue is thick. Once the mixture becomes thick, add vanilla extract and beat through the mixture quickly. Lastly, add the meringue onto the cool cheesecake and bake for 10-15 minutes.

Leave it to cool down and place it back in the fridge for another hour.