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.

Nowadays, many people are turning to a healthier lifestyle. Therefore, your kitchen is the perfect place to start, when you want to burst into foods abundant in flavor and nutrients. Additionally, homemade recipes are ideal for various eating styles, especially in the event of health and wellness. This spinach quiche made in a sweet potato crust is a gluten-free alternative to reap all their health benefits.

Instead of the traditional crust style of white flour, you can now use sweet potatoes and get additional fiber, vitamins, and minerals. Moreover, the fiber and antioxidants in sweet potatoes improve eye health, strengthen immunity, promote gut health, improve brain function, and have cancer-fighting properties.

Here is the recipe of spinach and feta quiche with sweet potato crust:

Ingredients:

• 2 medium sweet potatoes
• 1 bag fresh baby spinach
• ½ cup onions, sliced
• ½ cup milk
• ⅓ cup crumbled feta cheese
• ¼ teaspoon black pepper, fresh ground
• ¼ teaspoon crushed red pepper
• 2 egg whites
• 4 eggs
• ¼ teaspoon salt

Preparation:

Crust

At first, preheat your oven to 350 degrees Fahrenheit. Then, coat a 9-inch pie plate with cooking spray or avocado oil. Peel the sweet potatoes and slice them into ⅛ inch pieces. Layer the sweet potatoes around the edges and coat them with cooking spray. Bake in the oven at 350F for 20 minutes, then place the pan on a wire rack.

Filling

Increase oven temperature to 375°F. Heat a large nonstick skillet over medium heat, add oil and sauté the onions for 3 minutes. Then add the spinach and sauté for 3 more minutes. Then remove the onions and spinach from heat and let them cool down.

In a large bowl mix the milk, salt, pepper, eggs, and egg whites. Now add the spinach mixture in the crust, pour the egg mixture over. Then, sprinkle over top with feta cheese. Lastly, bake everything for half an hour. Let the quiche stand for 5 minutes, cut it into 8 wedges, and enjoy.

Hormones are highly potent substances, which have a great influence on the human body. Therefore, when the hormones are out of balance, they may lead to severe health disorders.

The female hormone, estrogen, affects mood, metabolism, reproduction, sexual function, and growth and development. For this reason, hormones are an important part of the development of secondary female characteristics, especially through puberty.

Nowadays, modern lifestyle causes numerous hormonal imbalances both in men and women. Especially because the women estrogen imbalance is highly influenced by chronic stress, unhealthy diets, car pollutants, and pesticides.

These hormonal imbalances can cause 3 major side-effects. Namely, they are thyroid problems, adrenal fatigue, and estrogen dominance. Therefore, if you encounter some of these disorders start using the following essential oils immediately.

Here are the 5 essential oils that can help reset your hormones:

• Licorice Oil

Licorice has a bitter sense, so it may not be your favorite flavor. However, it has strong antidepressant properties which are of great help when fighting adrenal fatigue, estrogen dominance, and thyroid problems.

Also, in Chinese medicine, the root is used to treat gastric ulcers and raise metabolism. To utilize the oil, just rub a few drops on the palms and inhale to instantly boost your mood.

• Basil Oil

Basil essential oil has a super calming effect for both men and women experiencing stress symptoms. Moreover, researchers found that basil oil is 39% more efficient than the placebo drug.

To regulate the hormones, just rub several drops of organic basil oil on your forearms and on the adrenal pressure point on your ears.

• Myrtle Oil

This oil is especially good if you want to stimulate the function of the thyroid and manage the lower thyroid or ovary imbalance. Additionally, it supports the respiratory system in the case of asthma or a cold.

All you need to do is rub several drops of myrtle oil to the main thyroid points on your body. Also, make sure to include the base of your neck and the place under your big toe.

• Lavender Oil

This essential oil provides better sleep, relaxes the body and boosts blood circulation. Thus, aids the body to defeat adrenal fatigue and estrogen imbalance.

You need to pour several drops of lavender oil on your pillow just before going to bed. The scent will relax the body, calm you, and promote your sleep.

• Clary Sage Oil

The method of clary sage oil dates back to Medieval times, it is proven to balance the hormones and alleviate the PMS symptoms.

Just add a few drops to the bath. Afterward, the oil in the combination of the warm water will relieve your cramps and melt away any PMS pains.

The hibiscus esculentus, also known as okra, gumbo, kiabo and lady’s fingers is a plant of Ethiopian origin. Thus, has a pleasant taste and a greenish color with tiny seeds that provide extremely healing benefits.

Thanks to its rich nutrient profile, okra has been used as a natural remedy to cure many illnesses and health problems for centuries. In fact, people have been using this vegetable as a way to control diabetes, lower cholesterol, curb cravings and even destroy cancer cells.

Also, you can eat this tender okra plant as a vegetable in salads, broths, stews, and stir-fries. It can bring your meal to another level, thus making it nutritious and delicious at the same time.

Here are the amazing health benefits of okra:

• Treats fatigue

This veggie is extremely rich in antioxidants and polyphenols. Therefore, it supports the storage of glycogen in the liver and thus increases your energy levels.

• Lowers cholesterol levels

The consumption of okra prevents fat accumulation and lowers cholesterol levels in the body. Additionally, it improves the production of bile acids in the stool, which then prevents atherosclerosis.

• Controls diabetes

Okra seeds have alpha-glucosidase, a unique enzyme that breaks down carbs. As a result, it improves the insulin sensitivity of the cells and thus treats diabetes.

• Prevents food cravings

Okra is abundant in soluble fiber that provides a feeling of satiety and prevents weight gain.

• Protects from kidney diseases

The active compounds found in okra will improve the function of the kidneys and help you prevent kidney diseases.

• Controls asthma

Because of its high vitamin C content, this vegetable is of great help in the treatment of asthma.

• Improves eyesight and strengthens the immune system

Okra is rich in vitamin A, which increases the white blood cell count and thus promotes the immune system.

• Improves hair health

Okra will improve the quality of your hair and make it shiny, healthy, and soft, while effectively preventing it from dandruff.

• Fights gastritis

The juice of okra has proven itself as a powerful bacteria fighter, which helps to lower the risk of gastritis.

• Fights constipation

Okra will stimulate the water absorption, assuring you free motion disposal, that fights constipation.

• Stops bleeding and strengthen bones

The powerful vitamin K helps to reinforce your bones and promote better blood coagulation.

• Improves skin health

The high antioxidant content will help you prevent pigmentation and premature aging. Additionally, will make your skin soft and healthy.

• Prevents sunstroke

By consuming okra you can effectively prevent sunstrokes.

No one loves laundry day. Yet, if you’re thinking you can go more than 7 days without stripping your bed you are terribly wrong. You may not realize it, but lying in sheets full of germs and bacteria could be extremely harmful to your health.

On the other hand, if you are washing the bedsheets regularly, you are probably a person who sticks to a regular schedule discipline. Hence, this choice will keep you away from fungi, bacteria, pollen, also it won’t necessarily make you sick.

Also, you should consider that every week you spend from 49 to 63 hours between your sheets. Thus, producing sweat, dead skin, germs, oil, dirt, also allows for bacterias plenty of time to build-up.

Here are several issues that happen when you don’t wash your sheets:

• Dust mites

Tiny organisms nearly invisible to the naked eye, they mainly gather in areas where they don’t get disturbed, such as the bedroom. They can cause allergies, aggravate asthma, and even lead to an eczema flare-up.

• Bacteria and viruses

Daily humans shed around 10g of skin cells on their sheets. Plus, the saliva and sweat we leave on the bed make a perfect environment for bacteria and viruses to grow. In fact, pillowcases have over 17.000 times more bacteria than a single toilet seat.

• Acne

If you notice your skin starting to look more vulnerable, you probably should change your pillowcase. Since bacteria, dead skin cells, and dirt piled on the pillowcase can trigger acne.

• Bed bugs

When bed bugs infest, they will leave blood stains on sheets, as they are blood-sucking insects. Therefore, if you wake up with itchy bite marks you should wash the bed sheets with hot water.

• Pet Hair

If you love sleeping with your pets, you should be extremely careful. Since their hair makes the bed even more attractive to dust mites.

Here are a few tips on how to properly wash your sheets to stay healthy:

• Turn back the bed covers to let the moisture dry for a few minutes
• You should wash the covers more often if you are ill, sleep naked, or go to bed without showering
• Wash the entire pillows at least twice a year, along with the duvets and other coverings
• Change your sheets once a week and wash them with hot water to disinfect them
• Vacuum the entire mattress surface a few times a year
• Change the sheets often if you sleep with your kids or pets, eat in bed, or sweat a lot

Nowadays, modern busy lifestyles are often at odds among many healthy ambitions. Therefore, many people are too busy with lots of activities, which in the end makes us chronically sleep-deprived.

Luckily, power naps exist and they are highly helpful and beneficial. In fact, napping boosts the function of the brain, improves problem-solving, perceptual learning, object learning, verbal memory, and statistical learning.

Moreover, napping helps to relieve anxiety, assists in weight loss, improve heart health and lowers blood pressure.

Here are 3 different categories of naps:

• Habitual napping

Habitual napping is when a person demands a nap at the same time every single day. Young children habitually fall asleep at about the same time each afternoon, while numerous adults take a short nap every day after lunch.

• Planned napping

Planned napping taking a nap before one gets sleepy. People usually use this technique to prevent fatigue and tiredness, generally when one knows that he will stay up later than usual.

• Emergency napping

This type of emergencies occurs when somebody suddenly feels like it can’t engage in certain activities. This type of naps often helps with sleepy driving or operating dangerous machinery.

Moreover, Albert Einstein is also known for being a big fan of regular nap rest. These naps help to charge up the brain’s batteries as much as eight hours tucked up in bed. In fact, taking a nap is like restarting your brain.

Here are some of the benefits of napping which can improve your life, reduce stress, and more:

• 20 Minute Nap – Develops mental alertness, boosts memory, and improves motor learning skills.

• 20 To 30 Minute Nap – Encourages creativity and boosts memory.

• 30 To 60 Minute Nap – Powers up your decision-making skills and improves memory/

• 60 To 90 Minute Nap – This is the most beneficial nap type, which ensures Rapid Eye Movement, improves sleep, resets the brain and has a dramatic effect on the problem-solving skills.

Therefore, practice napping each day and enjoy its health benefits.

Snoring is loud breathing during sleep that sounds like obnoxious rattling, and is extremely annoying. Also, snoring is one of the most irritating sounds to offer your partner get a good night’s sleep. In fact, this issue is actually one of the leading causes of divorce.

Rest is extremely crucial for your health, and none of us are ‘super happy’ when we aren’t getting a sufficient amount of sleep. Moreover, if you’re constantly awoken by your partner, you get up frustrated and your health is being seriously damaged.

Snoring occurs when air moves through relaxed tissues in your throat. Therefore, if you eliminate the build-up of mucus in your throat and the nasal passage you will free up the airways, and stop the annoying snoring. So, we’re suggesting a natural juice for clearing up this mucus and improving your nutrition and health.

Drinking fresh juices is one of the most efficient ways of consuming vitamins and nutrients that boost your immune system. Also, this following juice solution will help you reduce the chances of getting viruses that cause nasal congestion. Plus, it severely reduces the mucus build-up, leaving you with a clear nasal passage.

Here’s how to naturally get rid of snoring, juice recipe:

Ingredients:

• ¼ of a Lemon
• 1 piece of Ginger
• 2 Carrots
• 2 Apples

Preparation:

At first, wash all the ingredients. Take them, peel and cut it into several slices. Then, blend everything and your whole natural juice against snoring is set. You should drink the juice a few hours before bedtime, in order to stop snoring.

Moreover, you should avoid eating dairy, stop smoking and drinking loads of alcohol, which can contribute toward snoring.

Hence, by excluding these foods or, at least, reducing them as much as possible, can contribute greatly to snoring. On the other hand, consuming freshly made juices containing natural, raw ingredients high in anti-inflammatory properties will help you get rid of snoring and boost your overall health.