Try the 28-day planking challenge

What if you could totally transform your body in just four minutes? You probably think that it sounds too good to be true. However, with the 28-day Plank Challenge featured in Women Daily Magazine, you will see results by slowly training your body for endurance and strength. While it’s not exactly a quick fix, it is a slow progression toward amazing results.

Want to learn more about this challenge and what it does for your body? Read on to see what you can do for your body in just under a month

The Challenge
The Plank Challenge must be completed in four weeks. At first, you simply start out in the plank position for 20 seconds. Easy, right? Slowly, you build up your stamina until you are planking for four minutes during the final days. Follow this plan:

Day 1 – 20 seconds
Day 2 – 20 seconds
Day 3 – 30 seconds
Day 4 – 30 seconds
Day 5 – 40 seconds
Day 6 – Rest
Day 7 – 45 seconds
Day 8 – 45 seconds
Day 9 – 60 seconds
Day 10 – 60 seconds
Day 11 – 60 seconds
Day 12 – 90 seconds
Day 13 – Rest
Day 14 – 90 seconds
Day 15 – 90 seconds
Day 16 – 120 seconds
Day 17 – 120 seconds
Day 18 – 150 seconds
Day 19 – Rest
Day 20 – 150 seconds
Day 21 – 150 seconds
Day 22 – 180 seconds
Day 23 – 180 seconds
Day 24 – 210 seconds
Day 25 – Rest
Day 26 – 210 seconds
Day 27 – 240 seconds
Day 28 – Until failure

How to Properly Plank
The key to getting great results comes down to perfecting the proper planking position. According to an article from Physical Living, this is how to do it:

1. Make sure that your arms are positioned correctly. Elbows should be directly under the shoulders to ensure proper weight distribution.
2. The spine should remain straight. Avoid rounding out your spine and putting unnecessary pressure on your neck and back.
3. Make sure to tighten your core so that it benefits from the exercise.
4. Keep your legs slightly spread. Pay attention to how your hips feel during the exercise. There should be no added pressure to the hip area. Adjust the distance between your feet as needed.
5. Your breathing should be slow and deliberate so that your core is fully engaged and your body is relaxed.

Why Planking?
You may be wondering why the Planking Challenge makes for such a good workout plan. After all, the exercise seems a bit simplistic to be a full-body workout. However, it is just that. Here’s what planking does for your body:

1. Tones your stomach. As described above, planking involves using your core to stabilize your body and carry out the physical demands to maintain the proper planking position. The abdominal muscles are engaged during this workout. Over time, those muscles tone and tighten to give you a great-looking stomach.
2. Promotes good posture. Because your abs play a huge role in your ability to maintain good posture, planking can also be good for your balance and stability. Over time, you’ll be able to stand up straight and achieve a broader range of movement.
3. Increases flexibility. According to an article published byMercola.com, your flexibility will improve as you work your back and shoulder muscles in the plank position. The shoulder blades will actually stretch, which promotes a better range of motion.

Who knew such a simple challenge could achieve such great results? Check out the video below for a total breakdown of how to do a proper plank. Share today to challenge your friends. 

How to use the 4-7-8 technique to fall asleep in minutes

If you aren't getting enough sleep at night, chances are other areas of your life are taking a hit too. Sleep deprivation has been linked to weight gain, slower brain activity and a weaker immune system, according toHealthline. The site also reports that regularly getting less than five hours of sleep per night increases health risks by 15 percent. 

Many people have a difficult time falling asleep at night. Whether you're stressed about work, bills or family or your body just won't shut down, you may be able to get some relief with this breathing technique. 

How to use tea bags to sooth ailments

Are you enjoying a steaming hot cup of tea while reading this article? We hope you have not yet tossed the teabag! Inside that little pouch you hold the key to a host of home remedies and life hacks that will make you healthier and happier. Continue reading to find out how tea can help treat everything from sunburn to canker sores. 

1. Heal bruises. Both green and black tea contain tannins which help shrink swollen tissue and narrow blood vessels, according to Annie's Remedy. This is why tea is a great life hack for healing bruises, which emerge when the tiny capillaries under the surface of the skin are damaged. So next time you have a nasty blue bruise or a black eye, dip a tea bag in hot water, let it cool and then lay it on the bruised area.

2. Treat sunburn. It's summer time. Beach weather also means sunburn weather. Treat your hot, aching skin with cool, wet tea bags. If you are burnt from head to toe, Reader's Digest suggests placing tea bags in the bathtub and treating yourself to a tea soak. This method also works for minor burns from devices such as curling irons, teapots and steam irons.

3. Shrink warts. According to Divine Caroline, the tannic acid and bacteria fighting qualities found in tea are effective for shrinking warts. To use this home remedy, place a warm teabag on the wart for ten minutes a few times a day until the wart shrinks.

4. Treat pinkeye. Green tea is full of bioflavonoinds that help reduce inflammation and fight both viral and bacterial infections. Annie's Remedyrecommends placing a cool, wet green tea bag over the infected eye in order to naturally treat this common childhood ailment.

5. Soothe razor burn. Did you dare to shave sans shaving cream? Have you forgotten to change your blade? Are you suffering the consequences of painful nicks and unattractive bumps? Simply sit relaxed with a wet tea bag on the affected area, and according to Reader's Digest, your razor burn will reduce in no time.

6. Treat smelly feet. Black tea is astringent enough to soak up all those nasty smelling odors that come from stinky, sweaty feet. Plus, the tannins in black tea will effectively kill the bacteria that causes bad odor in the first place. Follow the advice of Divine Caroline and soak your feet in a black tea bath for twenty minutes each day.

7. Treat acne. Tea is full of antioxidants, which are important for fighting cancer and heart disease, as well as strengthening the immune system in general. And when you have a stronger immune system, you are better equipped to treat acne, according to Livestrong. In addition to drinking tea, you can also apply cold tea bags to the affected skin for up to twenty minutes daily. Vitamic C, lemon juice and tree oil may also be effective in treating acne. Try a mix and see which works best for your unique skin.

8. Treat canker sores. Canker sores are those painful little ulcers that form in the inside of the mouth. Unlike cold sores, they are not contagious. But they are terribly irritating and can be caused by everything from stress to spicy foods, and from hormonal changes to overzealous brushing, according to The Oz Blog. To soothe a canker sore, Dr. Oz recommends applying a tea bag dipped in water directly to the canker sore for five minutes several times a day. 

Tea is not only delicious, but it is also a powerful home remedy for a number of ailments from burns and bruises to acne and pinkeye

it only takes 1 ingredient to ,remove pores on your face at home

People who have oily skin usually also have big and visible pores. Also, they usually hate these pores and try to make them less visible and shrink them.

There are numerous products on the market that tighten the skin and that reduce the appearance of the large pores, but these products are usually over the counter. The good news is that you can now prepare your own natural remedies in your own home and eliminate the problem.

Here is what you should do:

Water and Baking Soda

Mix two tablespoons of baking soda and two tablespoons of water and mix well. You will get a paste which you should then apply onto your face and let it dry for about fifteen minutes. Once the mask tightens, wash your face with cool water.

There are other remedies as well that are also very efficient. The advantages of these remedies are that they are all natural and can be made of only 2-3 natural ingredients really quickly. Here are the recipes:

Cucumber, Lemon and Rosewater

Peel a cucumber and crush its flesh. Then, add several drops of lemon juice and a teaspoon of rosewater to the cucumber to get a mixture. Next, take a clean cloth and put the mixture in it, fold the cloth and apply it to your face. After a while, wash your face with cool water.

Egg White and Lemon juice

You can make a natural face mask using a few drops of lemon juice and two egg whites. Once you make the mask, apply it to your face and wait for several minutes until it dries. Then, wash your face with cold water. Not only will this mask help you tighten the pores on your skin, but it will also help you eliminate the dead skin cells and the oil from your skin.

Tomato and Lime juice

Make a mixture from a little tomato juice and 2-4 drops of lime juice. Take a cotton ball and soak it into the liquid mixture, and then apply the mixture to your face, letting it stay on for fifteen minutes. In the end, rinse your face with cold water.

The acid from the lime and the tomatoes will help you remove the oil from your face, because these ingredients have astringent properties. This treatment is also useful for tightening your skin and closing your pores.

Almond and Lime juice

Take several almonds and put them in a small container with water. Leave the almonds overnight so that they soak the water. The next morning, mash them and make an almond paste. Add a teaspoon of lime juice to the paste and apply it onto your face. After 30 minutes, wash your face with cold water.

Lemon and Pineapple Juice

Take a half lemon and squeeze the juice out of it. Then, add half a cup of pineapple juice to the lemon juice and mix well. Next, take a clean cloth and soak it in the mixture, and place it on your face, letting it stay for five minutes. In the end, wash your face with cool water.

Pineapple contains enzymes that help in skin cleansing and tightening. Moreover, it has even better effects when combined with the astringent effect of the acid in the lemon juice.

Do You Realize What You Have Eaten When Cooking Food In Aluminum Foil?   

In case you didn’t know, aluminum is a natural toxic element and you definitely should not use it close to your food. In case you are already using this cooking trick you should quit it right away.

Poisoning with Aluminum

Overexposure to aluminum loads the human body with harmful toxins. Our body is made in a way that allows it to cleanse the toxins on its own. However, the human body has a certain capacity. According to the specialists from the Mount Sinai Hospital, aluminum has a tendency to buildup in the body and lead to harmful aluminum poisoning.

This is a serious health condition that triggers skeletal system pain and aches, muscle cramps and weakness, confusion and attacks and seizures. When children are excessively exposed to aluminum they can experience problems with their growth and development.

This type of poisoning was also linked to respiratory problems, anemia and nervous system disorders. Several scientific studies conducted not while ago have confirmed that exposure to aluminum can lead to defects and deformations in fetuses. This is definitely a product you should avoid.

Aluminum is Used a Lot These Days

Aluminum can be found in our planet’s outer layer. The body doesn’t need any amount of aluminum in order to function properly, yet this potentially toxic metal is found in many foods, pharmaceutical drugs like vitamin supplements, aspirin and other prescription and OTC drugs.

In other words, we are at higher risk of developing aluminum poisoning today than ever before. Remember that this metal is also used in foods and dishes we consume on a daily basis.

In case you are a fan of food preparation with the help of aluminum foil, you should remember that this metal enters the vegetables and meat you prepare and penetrates every body part once we consume these foods. Poisoning with aluminum is frequent in individuals who spend their days in workplaces where they are exposed to high levels of aluminum.

How to Keep Ourselves Safe from Aluminum Poisoning?

Our bodies are able to remove only limited quantity of aluminum. This is the reason why we should avoid this metal as much as we can. So, start this process by introducing new cooking tricks and hacks and consume foods that are free of aluminum. In addition, use cast iron kitchenware instead of aluminum.

Obviously, you should quit cooking your meals in aluminum foil. Eliminate pre-packed and processed foods from your menu too because these foods rely on aluminum as an additive and preservative.

Choose organic and raw foods. In this way you will lower the chances of experiencing aluminum poisoning. Please, share this article with your friends and help them remain healthy.

Soursop, or Graviola, is a delicious, exotic fruit with a specific taste that is said to be a cross between pineapples and strawberries. However, apart from its marvelous taste, this fruit has extraordinary medicinal properties.

For centuries, the root, bark and leaves of the soursop tree have been used for treatment and prevention of numerous health issues. This article will focus on the properties of the leaves of this tree.

Strengthen the Immune System

Sometimes, if you frequently suffer from flu, cough, colds, infections and other diseases, it may indicate that you have a weakened immune system.

The regular use of tea from the soursop leaves will be a great way to boost it and prevent such issues. Moreover, you should also drink this tea in case you are already ill and you want to accelerate the healing process.

Gout Treatment

Gout is a condition which is manifested by painful and inflamed joints, especially the joints of the hands and feet.

However, the consumption of the soursop leaves tea will again alleviate this condition, and it will actually treat the main reason for the occurrence of gout, and it will flush out uric acid from the blood.

Treat infections of the Urinary Tract

Urinary tract infection (UTI) is manifested by a bacterial infection of the kidneys, ureters, urethra, and urinary bladder. The soursop tea has a strong effect against these infections and its regular consumption will effectively treat and prevent them.

Treat Rheumatism

Rheumatism leads to pain and swelling in the joint, and even muscles. However, in order to avoid non-steroidal anti-inflammatory drugs (NSAIDs), you can use the leaves of this miraculous tree, which have powerful anti-inflammatory properties.

You should boil the soursop leaves, mash them and prepare a poultice that should be applied on the painful muscles and joints twice a day.

Treats Eczema

These leaves are also extremely effective in the case of eczema, as they do not cause any side-effects like other topical steroids, especially when used for a long time. The soursop leaves poultice can be used for the treatment of eczema as well. Just apply it on the affected areas and its anti-inflammatory properties will treat the issue.

Fight Cancer

This plant is promoted as an effective alternative cancer treatment, but it is not scientifically proven. Yet, experts claim that the leaves of the soursop tree are even 1,000 times more effective that chemo in the fight against cancer.

Moreover, they do not have any side-effects and complications. They are believed to be especially effective in the case of breasts, lung, and prostate cancer.

You should chop the soursop leaves, add them in 3 cups of water and boil them. As soon as 2/3 of the water evaporates, remove it from heat, leave it to cool down and consume it.

14 Signs Showing That Your Blood Sugar Is Very High

Unfortunately, there is a high number of people dealing with this vicious health problem and this number is growing each year. In case you didn’t know, diabetes represents a metabolic disease characterized by high levels of blood sugar.

It is good to point out that people suffering from diabetes should not be the only category of people concerned about the levels of blood sugar. Any individual who wants to be healthy should take care of blood sugar levels.

We must take this issue seriously because even in cases where the individual is healthy, but has high levels of blood sugar for an extended time period, this situation can result in diabetes or some other similar and equally dangerous health issues.

People should be aware of the fact that certain foods can lead to sugar spikes and boost these levels and we are not talking only about cakes, candies, soft drinks and other sugary products.

To start with, you must be aware that people can notice high blood sugar levels signs and symptoms in case they experience hunger all the time or in case they increase weight even when they are not taking too many calories or when they have frequent issues with their digestive system.

Now let’s highlight the typical risk factors that lead to high levels of blood sugar in men and women:

• Improper diet
• Taking specific medications
• Specific health conditions
• Absence of physical activity and exercise

When it comes to the symptoms, we should mention that experiencing these symptoms and signs doesn’t necessarily mean that you are suffering from diabetes. These symptoms are simply indicating that your blood sugar levels are too high.

• Dry mouth
• Impotence
• Thirstiness
• Hunger
• Dry and/or itchy skin
• Stomach problems
• Slow wound healing
• Memory and concentration problems
• Frequent urination
• Nerve issues
• Unexplained weight gain
• Vision problems
• Infections and fatigue.

Reduction of Blood Sugar Levels with Glycemic Food

You probably know that the Glycemic Index or simple GI starts from 0 and goes up to 100. This index is here to show us the amount of carbs in different foods which increase blood sugar

Keep in mind that high-GI ingredients are processed much faster than low-GI foods.

In case you are looking for a way to eliminate blood sugar symptoms, you will need to take more low-GI foods because they have the ability to reduce insulin levels. In addition, these foods are great for weight management.