January 2020
WordPress has now been upgraded to 5.3.2, which is more powerful and runs faster than before. The code is more reasonable! Although, compared with domestic BLOG programs, the speed is still incomparable, with its powerful functions and many plug-in style templates.

How To Choose A WordPress Host

Therefore, at present, many people choose to use Wordpress to start building their own blogs, and even many companies have also started to use WordPress to build corporate sites. Undoubtedly, at the beginning of building a website, of course, you must choose a good Wordpress hosting space. Then, how to choose a best hosting?

First, Linux space is preferred

Because Wordpress is based on PHP + MySQL, Linux host is our first choice-although Windows host can also run Wordpress programs, but the former is a golden combination, after all, we have no reason not to choose.

What system is on the server does not matter what operating system you use, you all operate the same. If you still do n’t understand, then put the problem first, after using it, you will understand, listen to me first, buy a Linux space first.

Second, pay attention to the program version

In addition, please also pay attention to check or consult the version of PHP and MySQL of the customer service server, because the latest version of Wordpress 3.5 requires PHP version 5.2.4 or higher, and MySQL version 5.0 or higher if the version is not enough, It is best to change to another hosting company.

Third, of course, it depends on the price

For novices, of course, I hope the lower the price, the better, and the higher the performance! However, I believe everyone knows the principle of one cent and one cent! So we also need to find a balance between them! We can accept the performance, and the price can be satisfied, this is the best space! I also briefly explain the best web hosting companies for you to choose from.

Finally, see if the server supports Wordpress automatic installation

Support WordPress automatic installation will save you a lot of trouble, such as you don't need to download and upload Wordpress program files, and it will be very convenient to update! The host companies we introduced above all support WordPress automatic installation, you can rest assured to buy.
There are the latest SEO interview questions and answers only for you.

Advanced SEO Interview Questions

What is SEO?

In simple words, SEO is a part of digital marketing through which we promote our website on search engines.

What is the Full Form of SEO?

The full form of SEO is Search Engine Optimization.

What is a sitemap?

The sitemap is an important part of the website through which the search engine crawls our blog or website. By creating a sitemap, it collects all the important links on our website. This is our index page in one way. Where we get all our links together.

Where does sitemap submit?

Sitemaps are submitted to the Sitemaps option in Webmaster's Search Console.

What is Robots?

Robots.txt is an important part of crawling. Through which on search engines we set the page of our website or blog for crawling through Robots.txt on our website.

In which year was Google founded?

Google was founded on September 4, 1998.

Who was the founder of Google?

Larry Page and Sergey Brin were founders of Google.

What is the World Wide Web?

World wide web means (www). Which was invented in 1989 by Tim Berners-Lee and It works with HTTP (HyperText Transfer Protocol) through which all types of URLs are helped in the location-wise collection?

What is the domain?

The domain is created to reflect our website and business. Through which we can show our business online. Many people don't know how to buy expired domains, what is best domain name registration and web hosting companies, and how SEO increase domain value. In simple words, the name we select for promoting ourselves or our business on the Internet, we will call it domain.

What is a domain extension?

Simply put, whatever name we select for our domain, we choose to promote it according to our business or the category we want to promote on the Internet.

For example, if you are selecting a domain for education, you would select www.example.edu, a domain name like this. If you have any organization, then you will select www.example.org. You should have to read the best domain name guide before selecting the domain extension.

Whenever you choose your domain name, you have to select what kind of extension it should be. Accordingly, your domain will be selected through a search engine on the Internet.

What is a server?

A server is a medium between our domain and hosting, through which any search you do on a website, the server connects the domain to it through an IP address and helps you to access the relevant information.

For example, you must have seen that when we fill the result or any exam foam on a government website or any other website, sometimes the website is either loading or is not open.

In this condition, it is written in front of you that the server of the website is down. So whenever you do some search on a website from your computer, that server captures your IP address and reaches the instructions given by you via HTTP to the domain.

What is web hosting?

Web hosting is an important part of our website through which our website is hosted on the Internet through a hosting. Through this, you can see any website. This is the way you select a place for your house before making your home.

How much space do you need for your home, the same selection that you do, you do the same for your website. What kind of hosting plan do you want for your website, how much space will be right for your website, how much traffic can be balanced through your hosting? You can do all this through web hosting.

What is crawling?

Crawling is an important part of the search engine through which it manages all website rankings, posts by analyzing them all the way.

In simple words, whatever content you post on your website or blog, the search engine checks your website through its crawling medium and keeps your website ranked according to your quality on the search engine. Therefore, search engine optimization is very important.

What is indexing?

Indexing is an important part of the search console. Through which, we check the indexing of our URL. Search engines crawl all the websites through crawling and websites whose pages have unique content and hyperlinks have good quality content. The search engine indexes it according to the ranking on its engine.

What is SERP?

You can also call SERP as advertisement ads, whose full name is (Search Engine Result Page). You can use it for your promotion. Which you also know by the name of Paid Marketing. Its results show you at the top of the search engine.

What is an organic result?

The organic result is a huge role in the search engine, they help you in bringing the most traffic to your website.

This is a very challenging task for a website on search engines. For organic results, the website should have relevant content through which the search engine's crawl web page is ranked according to the quality content on its recording search engine. Which comes inside the organic result. Avoid common SEO mistakes in getting organic results.

What is a Paid Result?

Looking at the Paid result, it is completely opposite to the organic result. You can do Paid marketing on search engines through Google Edward. Through this, you can see your URL in the top position on the first page on the search engine. This is what we know on the search engine by the name of Paid Result.

What is Google automation-autocomplete?

Whenever you do some search on the search engine, then Google automatically suggests the word ahead.
Example - as you search for anything like SEO you typed to search. But you will see that on search engines you will automatically find SEO information, SEO Information in English, SEO in English, SEO Interview question and answer.

In this way, Google automatically suggests words on its own, which helps you to select more and more topics in search.

What is an on-page SEO?

On-page SEO is done in a way to check the performance of our website. In which it is seen that within the website HTML coding, Meta Tag, Meta description, Meta keyword, RSS feeds, sitemap, alt tag, robots.txt, sitemap creation, H1 Tag, etc, we should have to take care of everything on the page.

What is the off-page SEO?

On the off-page, we do it to increase the ranking of our website. In which we promote our website on different websites. In which we do important work like link building, social media, content marketing, guest posting, commenting through it.

What is a keyword?

In simple words, the word with which something is searched most frequently on the Internet is called a keyword.

For example, if you are posting something about a person in your blog, then you should make your blog content according to his keywords and add your keywords according to SEO.

What is the Long Tail Keyword?

This is a very good way for good and long term organic traffic, through which you can keep your content at the top ranking for a long time. You have this advantage, one is that your content and ranking will remain at the top, secondly, your long-tail keyword will increase your organic traffic.

Create the title of your website with big keywords that are useful for you for a long time.

What is an LSI keyword?

The LSI keyword is called the Latent Semantic Indexing. You can find these keywords on the search engine and according to the search engine.

Whichever keyword is searched on the search engine. The search engine adds it to its internal link.

For example, you must have seen what you have searched on the search engine when you go to the bottom of the page, you get a group of links created there, we call these groups LSI Keywords.

What is a heading tag?

Whenever we post any of our content, we create a header tag on our content from H1 to H6 so that our search engines and our users can easily understand our keywords. We also know this as the headline.

What is Canonical URL?

The work of canonical URLs is to choose the best URL, its main reference is that which the visitor is searching about on the web. The selection of that URL comes in the canonical URL.

What is a page title?

The page title is a kind of face to our content. Through this, you can know about the content written in the entire content by page title. In the page title, you should target the keyword according to your content and make a fresh title so that the content you post on the search engine can reach the users through your title.

What is the definition of a URL?

The full foam of the URL is the Uniform Resource Locator. This URL acts as a mediator to identify the information documents you have given on the web.

What is an SEO friendly URL?

All URLs of your website must be clean for an SEO friendly website.

What is the Meta Description?

The meta description is the face of our website through which our URLs are identified on the search engine. We show all the information about our website in 150 characters on our meta description.

What are backlinks?

Links coming from outside on our website are called backlinks. Apart from our website, the links we post through comments, guest postings on other websites are called backlinks.

What are Do-Follow Links?

Do follow links are the links that we target on other websites, as well as those websites give good signals to the crawler. According to us, we do this on the website where we are posting our URL. Do follow website is crawled by Google.

What are internal links?

Internal links are links within our website that are linked to each other in our website. Like there are 8 to 9 pages on our website, if we click on the home page, then we will show the home page, but on the home page we have kept our service show.

If you click on those service links then you will go to the service page that you want to see. All such links are linked to each other on the website. These are what we call internal links.

What are outgoing links?

Outgoing links are those links. Which we target for other websites or links. Just like you have two websites, you add a link to your second website on your first website. With this, that link is going from your website to another website, this is what we will call outgoing links.

What do we benefit from backlinks?

Backlinks lead to link building of our website. Our website grows to the top ranking on search engines.

What matters most for ranking on search engines?

Importance of content and backlinks is most important for ranking on search engines.

How do we check page indexing?

We will use Google Webmaster Tools for page indexing. Through this, we can check our page index.

What is a 404 error?

If you look at the 404 error page from SEO, then it is very important for a website to have a 404 error page for that website. This is not necessary because Google will penalize your website if this page is not there. But it is important because if someone searches on your website in some subject, then the information related to that topic is not on your web page or there is no link related to that information, then from that point of view on your website, this error page should be visible.

What is Anchor Text?

Anchor text acts as a hyperlink through which we create a hyperlink on a particular keyword within our content. We benefit from it in two ways. The first will be our content and relevant so that our users can check the relevant information on our website for information related to that topic. Which increases the number of our visitors. Second, internal links are created inside our website.

What is the alt text?

Google search engine accepts any image on any website with alt text. The search engine crawl places our image on the search engine ranking by the name of Alt. Alt-text is a part of the SEO that comes in the on-page SEO.

What is Google Page Rank?

Google PageRank is a kind of calculator of Google which provides all websites ranking on Google according to their quality and backlinks according to 0/10. But now Google has stopped it away.

You can clear your interview completely by answering all these questions and make your job completely secure.
Begin by laying on your back in Supta Padangusthasana or Reclined Big Toe Pose. Place the ball of one foot in a bathrobe belt holding the ends separately in each hand. Lift the leg toward the ceiling deeply flexing the foot.

Flex Hands and Feet

Pull the toes back toward the shin reaching the heel closer to the ceiling than the toes. This action intensifies the stretch from the Achilles tendon all the way to the lower back.

Now come into Virabhadrasana I or Warrior I with the back foot open no more than 30 to 45 degrees. Draw the pubic bone toward your frontal lower ribs to protect the lower back. Note the flex of the ankle in the back foot.

Deepen the bend in the front knee until the thigh is parallel to the floor. How does the front leg affect your back leg? Did the arch in your back foot collapse? Did the back knee soften? Did you lose the stretch in the back leg? Rather than the back of the front knee, strengthen the back leg by grounding the heel into the floor.

Recall the heel pushing into the bathrobe belt in the previous asana or pose. Are you pushing the heel as hard as you can into the floor? Go deeper, and you will stretch from the Achilles tendon all the way up to the lower back.

The same principle can be applied by deeply flexing the hands. Begin in Utthita Balasana or Extended Child Pose. Draw your sits bones toward your heels, straighten the elbows, and wrap your shoulder muscles.

Lift only your fingers toward the ceiling deeply flexing the hands at the wrist joint. When flexing the hands, we intensify the stretch from the wrists to the obliques. Remember that deeply flexing the hands is a tool to lengthen the torso. Do not overfly the hands as the wrists can tire from this action.

Return to Virabhadrasana I raising the arms overhead with the palms facing forward. Draw the pubic bone toward your frontal lower ribs to protect the lower back. Maintain the actions in your legs which you applied in the third paragraph.

Now deeply flex the hands drawing the fingertips toward your forearms pushing the heels of your palms toward the ceiling.

Go deeper and you will intensify the stretch from the wrists all the way to the shoulders, underarms and chest. By combining the flexed back foot and hands in Virabhadrasana I you will lengthen the obliques. Feel the torso stretch to a new length.

Our front body represents what we show the world, our public face, our facade. Our back body holds our true emotions. The right side of the body is masculine, and the left side of the body is the feminine.

When we stretch all of it, we bring all four qualities into balance. The public self, the private self, the masculine and the feminine selves. In the words of Oscar Wilde, "Be yourself. Everybody else is already taken."
Summer is the season for fun in the sun and everything outdoors. Unfortunately, we begin to hide inside the house when temperatures start dropping a few degrees, and it’s when we retreat to the cosy dens that we usually begin to get sick.

Best Outdoor and Indoor Workouts

Why? Staying indoors all day prevents you from getting fresh air. You also get no sun, which provides vitamin D and keeps you healthy. While it might be uncomfortable at first, dress warmly, and push yourself to get outside a few days a week for a workout. The rest of the exercise can be done inside the house.

Outdoor Exercises

Performing exercises outside will give you the benefit of clean oxygen to inhale. Good air fills your muscles with the oxygen necessary for cellular respiration.

The process results in a type of energy that fuels the muscles so they can contract. Without fresh air, you won’t be getting the most of your workouts.

The following are a few exercises that can be done outside. While many of them can also be performed indoors, it is more advantageous to exercise out in the open when possible.

Sprints: Jogging is a decent form of cardiovascular exercise, but it isn’t the most effective form of running. Sprint training is a type of interval training where you exert maximum energy for short durations then rest for longer periods in between.

It burns more calories, stimulates more muscle, and increases lung capacity better than jogging, which mainly builds up endurance.

To perform a typical sprint session, dash as fast as you can for 30 seconds. Then, take a four-minute break before sprinting again for another 30 seconds. Repeat the cycle between 4 and 7 times to complete the workout.

Pull-ups: If you have access to a pull-up bar, this exercise is very effective for strengthening your lats, biceps, and middle back. For a sexy, toned back and arms, pull-ups are the way to go.

To perform a pull-up, grab the horizontal bar with a shoulder-width spread and palms facing away from you. Bend your back so that your chest sticks out and your body is at 30-degree angle to the ground.

Then pull yourself up until your chest touches or nearly touches the bar, and slowly return to the starting position. Repeat 5 to 6 times for about 3 sets. Since women tend to have weaker arms than men, you may need a friend to support your legs, or use a chin-up assist machine instead.

Heavy Bag Boxing: This is another excellent multiplanar training routine that boosts your stamina and builds strength at the same time. It may also help you develop self-defence skills that can be used in an emergency situation.

Start by hitting the heavy bag repeatedly for 60 seconds. You can either throw one type of punch, like alternating jabs, or mix in several types of blows including hooks, crosses, and uppercuts. Rest for 2 to 3 minutes, then repeat the cycle 3 to 5 more times to finish the workout.

Indoor Exercises

When weather conditions are not conducive to outdoor exercising, you can perform the following exercises indoors using home gym equipment such as ellipticals, treadmills, weights, resistance bands, and more.

Leg Raises: Having a slim and toned midsection is ideal for pretty much every woman. This exercise focuses on the lower abs that are harder to work and generally retain more fat.

Begin by lying down with your back on the floor and legs straight out. Put your feet together, and point your toes outward.

With your hands underneath your glutes for support, slowly raise both of your legs using only your lower abs until they are about 45 degrees off the ground. Slowly come back down, and repeat about 10 times for 3 sets.

Standing Squats: Squats are great for building up all the muscles in the lower body. They will tone up the front and back of your thighs, your glutes, and calves.

Start by standing with the feet shoulder-width apart. Then press your hands with palms together at chest level, and squat down until your legs form a right angle with the ground. Stand back up, and repeat until satisfied.

Tricep Extensions: Many women complain about having "wavy" arms. This usually means flabby triceps, and this exercise will fix that problem for sure.

Grab a dumbbell of challenging weight with both hands, and extend the arms above your head with the dumbbell dangling just behind your head.

With feet shoulder-width apart, bend your arms at the elbows, and gradually lower the dumbbell until your arms form a right angle. Extend fully until your arms are outstretched again, and then repeat.

There you have it indoor and outdoor exercises for the autumn season. Although exercises are done outside are most beneficial, you can resort to staying indoors when the weather doesn’t allow it.

The important thing to remember is to continue to exercise during the colder months when most people start getting lazy.
Adrenal glands govern the stress response and many other fundamental bodily functions. When the adrenals are out of balance, the body prepares for the tragedy the best way it knows how by storing calories.

Adrenal Fatigue Causes Weight Gain

Yet if we restore the adrenals to their normal, healthy function, cravings disappear, energy returns, and your body will begin to lose weight.

The hidden ways that stress drives weight gain

We usually think that "being stressed-out" is an emotional state, but the body understands stress quite physically. And one of the ways it physically handles stress is by being stingy about how it uses calories, storing them primarily in the form of fat around the abdomen.

Why we’ve evolved this way has a lot to do with the fight-or-flight response which releases adrenaline and cortisol into the blood.

This is a physiological reaction that occurs in response to a perceived harmful event, or threat. Under cortisol’s influence, we become less sensitive to leptin, the hormone that makes us feel full, and thus we tend to consume more calories.

The problem is that this sequence of events takes place whether the threat is real or psychological. Since most of our modern-day stressors don’t require fleeing or fighting, we generally don’t need all the extra calories our bodies make available.

What has also changed is that many of us exist now in a state of constant stress, operating under elevated cortisol levels over long periods of time. Laughter is the best medicine to reduce stress.

Adrenal fatigue feeds belly fat

Women with adrenal imbalance often develop a "spare tire" around the waist. This happens for several reasons. Under normal circumstances, when we haven’t eaten for a while, our blood sugar (glucose) drops and the brain sends a message to the adrenals to release cortisol.

This cortisol mobilizes glucose, amino acids, and fat to prevent low blood sugar and keep your brain and body fueled with energy in the absence of food. Cortisol maintains glucose levels in the blood, while insulin helps usher glucose into our cells.

When we have long-term stress, cortisol and insulin remain high in the blood, and the extra glucose that isn’t needed for energy gets stored in the form of fat primarily abdominal fat cells. Do you know? the types of body fat and how to get rid of it.

Scientists have discovered that fat cells have special stress-hormone receptors for cortisol, but that there also seem to be more of these cortisol receptors on the fat cells in the abdomen than anywhere else in the body!

What Can We Do?

Eat well and regularly: If you want to convince your body that it’s in no danger of starving to death, eat good food regularly. Cortisol is integral to maintaining blood sugar, so it makes sense that keeping your blood sugar as level as possible lightens the load on the adrenal glands.

Incorporate micronutrient-rich foods into your diet to support your adrenals like asparagus, avocado, cabbage, garlic, ginger and protein.

Sleep: It is recommended to strive for no fewer than 8 hours of sleep. If you are struggling with sleep, try a herb or other holistic alternatives that promote sleep.

Exercise wisely: If you already exercise regularly and feel good, keep it up. But for those who are feeling exhausted all the time, try easing up on the intensity for a few months while your adrenals are healing.

Breathe: Three to four deep breaths through your nose can slow your heart rate and calm the whole body down. Find time throughout your day to just breathe, especially when you feel stressed.

For many of us, the stress in our lives is directly connected to our weight. Our bodies are wise. When stress is the predominant state, our bodies will protect us by holding onto extra pounds. Yin yoga poses are also helpful for body relaxation. Healing the adrenals will assist our bodies in losing unwanted weight.
It is so easy to let a lapse of even a day or two dictate the success or failure of a goal. Going forward, let’s think of it as a daily challenge.

Consistency Is Important For Body Fitness

Try adding a class, it is always a good thing to try something new. When we stick to the same routine, our bodies get used to what we are asking of them.

Our progress becomes stagnant, and there is a danger of overuse, the bodies constantly doing the same things over and over again. Instead, switch things up.

It seems less of a "life-altering event" that way. With less pressure too. If we take it one day at a time, although cliché, we give ourselves the ability to view each new day as one filled with the possibility of success.

If you are used to spinning, try the rowing machine, or maybe a step or Zumba class? You will definitely notice different muscles starting to work. The foam rolling exercise is also helpful to maintain good fitness.

It can be tough staying motivated with the weather doing it’s a crazy winter thing. It is not always pleasant or safe for that matter to walk outdoors this time of year. Ice and snow can be big fat bummers.

But until the time where things start to melt, and we can once again enjoy a nice walk, run or hike, don’t forget you do have a place to go.

Grab a friend and make a plan of exercising together. Use the treadmills, try little short spurt races to keep things interesting. You can do it on the bike, elliptical or arc trainer too! Use conversations to gauge your training.

If you can still talk while keeping a good pace, push harder! Just don’t give up. And if you do, begin again the next day. Remember, it is never too late.

Your health is everything! Do the best you can for yourself and your family.
Begin by standing in Tadasana or Mountain yoga pose. Now is the time for information. Leave judgement aside. Is your weight evenly distributed throughout your feet?

Basic To Advanced Yoga Poses

Most of us do not utilize the entire foot. Are you relying on the ball of the foot, the heel, the interior line or the exterior line?

Slowly rock forward, backward and side to side. Readjust until your weight is spread evenly throughout the feet. Align your shoulders over your hips and heels.

Gently draw your pubic bone up to the frontal lower ribs, and drop the tailbone toward your heels.  Remember not to pelvic tuck.

This postural movement of the pubic bone is more subtle. Root down into the Earth through your heels, the balls of your feet and the exterior line of the entire foot. Relax the toes and don’t death grip the mat.

Draw energy up from the Earth by lifting the arch of your foot. Feel that force rise up the legs, through the hip flexors, up the abdomen and into an expanding heart. Your entire body should be working physically and metaphysically.

Now for the hands! Draw the hands toward each other in Anjali Mudra or prayer. Lift your heart to meet your thumbs rather than dropping your heart to meet your thumbs. Note the distinction between lifting the heart and slumping the shoulders.

Separate the hands just enough so that they are not touching. Feel the energy between the hands. If you needed proof of your own energy force, here it is in the space between your hands. Allow the hands to meet and press them firmly into each other.

Feel the fingers, base of your palm and exterior lines pressing.  Gently draw the center of your palms away from each other while glueing the rest of the hands together.

Imagine the center of your palms as the arches of your feet lifting and separating. Feel the energy from your hands emanating into your arms, shoulders, chest, upper back and filling your heart.
Are you multiplanar? Perhaps not the first question we ask ourselves, but definitely an important one.

Multiplanar Exercise And Training

I was recently training a new client who was wanting to mix things up but at the same time wanted to show me how great his usual exercise routine is, and also how proficient he has become with it.

He began with a great warmup on his treadmill, later even incorporated some sprints and then on to the machine where he did some pulls, presses and finally some crunches on the incline bench.

I learn that he loves this routine, it has been very successful for him, and he does this 6 times a week, every week.

Immediately, I inform him that we will do nothing from that routine today. Instead, we head outside, where to warm up I make him run up and down his hill, followed by some oblique chops, some lateral travelling with squats, some single leg work with side to side med ball bounces.

It is here, about 10-15 minutes into the hour that huffing and puffing, he asks why this is so difficult for him, “I never get tired like this normally!”

Well, his body has been doing the exact same work now for months. As much as that bothers me, the fact is that all of his exercises are performed in the same Sagittal movement plane. Everything has been a matter of forward and backward.

No Frontal, or left to right movements. No Transverse, or rotational movements. Many of our joints move in all three planes of movement simultaneously. That means, a joint could flex, adduct, and internally rotate at the same time! So, how can we work this idea into our regular exercise routine?

Let’s take a stationary lunge. Once the good form is established, a nice split stance with the hips, knees and toes all in the same direction. The front knee is over the ankle, with the back knee dropped towards the floor with the heel up, and the torso is nice and tall.

From here, just lowering and lifting is a great Sagittal movement challenge for the entire lower body. Let’s add some movement to this which will add a balance challenge on a Frontal plane.

Take a stability ball and while in a static lunge, bounce it from one side to the other side bringing it up in a nice big arc over the head in the center. This can be quite challenging for most who have never attempted it.

The momentum of the unweighted ball moving side to side causes perturbations in the stabilizing muscles of the spine. Now, we not only fight the gravitational pull with the lunge, but that additional ball movement challenges our hip, knee, and ankle stability as well. Much more bang for the buck!

How about adding a band open up at the top of a squat for additional Frontal plane work? Or a rotational band pull with that squat? That incorporates the Transverse plane of movement. This is perhaps the most important plane of human movement.

The majority of our core musculature is oriented in a diagonal or horizontal nature and over 85% of those muscles have rotation as one of their actions.

Look in the mirror while wearing a loose t-shirt. Go through a throwing motion and pause at the top of the throw. Can you see the wrinkles in the t-shirt? Now, mimic a run stance with left arm forward, right foot forward, now switch sides.

See the wrinkles again? So many of our basic human movement patterns deal with rotations. From rolling over as infants, crawling as babies, to walking as toddlers finally graduating to our standing gait pattern! It is in our wiring!

So when you are planning your next workout, consider these planes of motion and make sure to incorporate them all.

Challenge yourself to work multi-planar when possible. The possibilities are limited only by your imagination. Now, go out and run! Or side shuffle! Or grapevine.
Feel the discomfort in the back of your neck? We may do this when we are walking, driving, trying to get a better look at the computer, etc.

Hold Your Head Up Or Down

Alternatively, some drop their chins down toward their chest. Try it. Again, feel the discomfort? We may do this when we are tired, trying to go within or just looking down.

The neck is not the only casualty. Whether one juts the chin forward or drops it to their chest, they are encouraging poor posture. The muscles over the tops of the shoulders start to thicken, and a hunch is formed.

In turn, the chest tightens and collapses. If you’re unsure, stand sideways to the mirror. Try the incorrect poses to learn what you don’t want to feel.

Close your eyes, and balance your head atop your spine. Bob your head around until you feel centered. You’ll instinctively know the center point. Check the mirror. Gently draw your shoulders back and down.

Don’t let the frontal ribs puff out. Slightly draw the lower frontal rib and the pubic bone toward each other. Continue to lift the chest. Feel taller?

The next time you are at a stoplight, look to the right and left. How are the drivers sitting? Are their shoulders hunched forward creating a bulging upper back? Is their chest collapsing?

Is their head jutting forward or down? These misalignments often go together. What’s worse is that these particular misalignments sneak up on us over time creating a well-defined hunch.

Staying conscious on the mat can help you off the mat. While dropping the head to the knee in Janu Sirsasana can be good for digestion and create space between the vertebrae, one must be conscious of intention.

When in Lizard Pose, do you drop your head to the floor (no benefit here) in an effort to sink into the stretch? Rather try lifting the head with the gaze straight down and stretch the crown of the head forward. Feel length in the front and back torso along with an open chest?

This is just one example. There are many asanas where a variety of head positions are correct. However, choose your pose with intelligence and intention. The good news is that the hunch, with patience, practice and time, can be reversed.
The truth is that many of us suffer from allergies (an estimated 50 million Americans), which can be worsened by weather conditions, pollen, humidity, and other influences.

Allergy Symptoms And Treatment

If you have allergies, then you are familiar with some of the symptoms, including runny nose, nasal congestion, post-nasal drip, itchy nose, itchy eyes, watery eyes, coughing, sleep problems due to these symptoms and others, headaches, cloudy thinking, and fatigue.

Many people look to pharmaceuticals or over-the-counter medicines for relief. However, there are some more natural ways that can help. Here are some of them:

Vitamin C: Vitamin C is a natural antihistamine, and foods packed with vitamin C, including lemons and limes, can help fight against allergies.

Flavonoids: These powerful compounds include many plant pigments and also help to enhance the helpful effects of vitamin C.

You can find them in many foods, including apples, apricots, pears, blueberries, raspberries, strawberries, cabbage, onions, tomatoes, black beans, and more.

Raw Local Honey: Choose raw, unfiltered, local honey that is from within 100 miles of where you suffer your allergy symptoms. It can be helpful in the fight against allergies.

Turmeric: Helping to support healthy inflammation levels, turmeric can also fight aches, fatigue, and other allergy symptoms.

Peppermint Oil and other Mint Oils: These, and the heat from their teas, can be helpful in opening airways and can act as natural antihistamines.

Nettle: Acting as a natural antihistamine, nettle can minimize the effects of allergies.

Reishi Mushrooms: These mushrooms have been found to be effective in fighting some allergic reactions, including those associated with seasonal allergies.

Eyebright: A wild plant native to Europe, eyebright is often used in teas to help minimize the overproduction of mucus from allergies as well as helping calm itchy eyes.

Ginger: Ginger has a direct effect on the anti-inflammatory processes of the human body, as it plays a positive, pivotal role in dominating the platelet-activating factor, which is associated with allergic reactions, says OrganicFacts.net.

Probiotic-Rich Foods: Eat probiotic-rich foods—especially those with the probiotics Lactobacillus rhamnosus GG, Bifidobacterium lactis and Lactobacillus acidophilus. Try to make sure your probiotic-filled foods are also organic and non-GMO.

Omega 3 Fatty Acids: These help to reduce bronchial inflammation and may decrease the amount of mucus produced. Eating a serving of salmon, or a handful of walnuts, two to three times per week may reduce symptoms.

And quercetin, a flavonoid in arugula, kale, cilantro, okra, onions, radicchio, and watercress, may help prevent immune cells from releasing histamine, potentially improving your symptoms and their severity.

Green Tea: Which contains EGCG, a powerful antioxidant that has been shown to block the body’s release of histamine.

It is also recommended that you change your clothes when you get home so that you don’t carry the pollen throughout your house, and to shower before you go to bed including washing your hair to remove pollen from your body. Keeping the windows shut and the air conditioning on is helpful on days with high temperatures and high pollen counts.

So don’t let allergies get the best of you this season! Fight them naturally, and always works towards reducing your stress levels with the help of laughing. Increased stress worsens inflammation which could make allergy symptoms more severe. Remember to exercise and practise yin yoga or backbends yoga and meditation.

I have also found that chiropractic care has helped me tremendously. This year has been the worst for my allergy symptoms and with just a few adjustments I felt like I could function again.
Here we are at the gym, taking a class, exercising on our own or with a trainer. We do this for many reasons. We think we should, we want to lose weight, get in shape, the doctor says it is important, it makes us feel stronger, healthier, more in control. Whatever the motivation, the point is we are here!

The Spider Man Workout, Fitness, Exercises, Power.

Have you ever considered, that our actions have an impact on those around us? That's right. Take a moment to think about all of the people you come into contact with. A friend sees you at lunch or out to dinner, they comment on how great you look.

You talk about what you do to help yourself stay fit, they want the same things, perhaps you have motivated them to take action. How about your spouse, your children or grandchildren?

I teach through example. If the young people in your life see you taking such care to be the best you possible, you have motivated them! Hopefully, they will take a page from your book to do the same. This is all well and good, but let’s take this idea a step further.

What about you? Do you need to lower your blood pressure, increase your cardiovascular stamina, increase your bone density? Stay around this wonderful world longer, and better, with fewer limitations?

If you could do that, whom would it also impact and what lessons would you be teaching them? You have the power!

I urge everyone to seek out things that focus on increasing your own wellness, if it is something new, try it! Incorporate positive change, be open-minded, make your world of possibilities BIGGER!

The last issue, I wrote about the benefits of foam rolling and why it is important to incorporate the use of this tool into your exercise routine. This is one of those opportunities to expand your knowledge on how to best benefit yourself.
Urdhva Dhanurasana often invokes moans in class. The moment the teacher calls the pose, students tense up and hope there’s only one.

Yoga Backbends Poses

Well, I have just done seven Urdhva Dhanurasanas in a row and wanted more. The warm-up should include several Low Bhujangasanas (Baby Cobras). Approach Baby Cobra with bent elbows aligning elbows directly over wrists.

Separating the sits bones and engaging the abdomen up toward your chest combined with pushing the hips into the floor and drawing the inner thighs up toward the ceiling will allow you to widen the lower back.

A wide lower back is the key to a healthy backbend or yoga backbends. Now pull the heart up toward the ceiling and then let the head fall back. Low Cobra or Baby Cobra actually add more curve to the upper back which is harder to access than the lower back.

Bhujangasana (Full Cobra) and Urdhva Mukha Svanasana (Upward-Facing Dog) can be slightly easier poses for many. Continue using these actions in standing heart openers as well as Ustrasana (Camel).

You’ll know when you’re ready for Urdhva Dhanurasana. Be insistent on parallel feet and do not allow the thighs to turn out. Hips must stay square and not open. Draw the inner thighs down as you come onto the head and pause. And also yin yoga poses are more helpful for relaxation.

If your feet turned outcome down and start again. Then, draw the elbows in and push the chest toward the head. Separate the sits bones and draw the abdomen toward your chest. Push the hips up and draw the inner thighs down.

Notice how the opposing cues work to keep you aligned. Now, widen the lower back. Remember, the wide low back is the key! These are the same actions as Baby Cobra. Push your arms straight into the full expression of the pose.

Check through your cues. Chances are you lost one. That’s okay. Come down and start again. Feel the joy and freedom of this pose with a wide lower back, and you’ll be doing seven or more.
Yin Yoga is a slow-paced style of yoga with poses or asanas held for a minimum of five minutes. Some people also called full-body stretch yoga.

Yin Yoga For Beginners, Full Body Stretch Yoga

Yin Poses are deep stretching poses. Increased circulation and flexibility are the results. Yin Yoga also offers a relaxing respite to the busy holiday season.

You may be concerned with holding a pose for 5 minutes or longer. However, Yin poses tend to be very relaxing with many seated and supine positions. Gomukasana or Cow Faced Pose without the arms is a great choice.

Eka Pada Rajakapotanasna or One-Legged King Pigeon Pose can be very calming. Enter each of the poses in a comfortable place and up the ante slowly intensifying the stretch.

In Yin poses, props are a must. Rather than sitting upright, folding forward onto a prop allows the torso to relax. Utthan Pristhasana or Lizard Pose can feel wonderful when the body is collapsed on blocks or a bolster. And also yoga backbends add joy to your upward-facing bow.

Surprisingly even Hanumanasana or Splits can feel relaxing. The key is to use as many blocks, bolsters, pillows and props as one need to let go fully. Experiment with your props placing them wherever you feel tight. Hold nothing back.

Many say the hardest pose in Yoga is Svanasana or Corpse Pose. Yes; laying on the floor in total relaxation is surprisingly difficult. Letting go of thoughts, muscles, impulses and giving in to complete relaxation is the hardest pose of all.

That is why we save Svanasana for the end of class. When one's mind and body are tired from concentrating on more typical active yoga poses, it is much easier to attain total peace.

In this busy Holiday Season, try a passive approach to your practice. Try Yin Yoga and let yoga happen to you rather than "do yoga." Do less, and you may feel more.
First, I would like to remind you that this is the time of year that colds and flu are in the air! We can all help minimize the infectious spread by keeping our hands, and the equipment we use, clean.

Public Health Problems

If you sneeze or cough into your hands, or have just blown your nose, please make sure that you wash them immediately or utilize one of the hand sanitizer dispensers that we have in various spots throughout the club.

Also, spray and wipe down the machines in the equipment room after you use them. This, again, will help minimize the spread.

Next, I would like to remind you to continue to take care of "you" this time of year!

We all know with the approach of the holidays, we get busier and more stressed, so regular exercise and good eating habits start to go by the wayside.

Just remember, that taking care of "you" is just as important as making it to the store before all of that item that you want is gone! Try not to give into too many of the holiday indulgences, but a little is always OK.

And, don’t beat yourself up if you have more than you should have then get moving! Burn as much off as you can!

It’s OK if you cannot get to all of the classes you would normally attend, or to the workout room every day after work, but it’s not OK to just stop exercising until after the holidays! Find ways to keep moving.

If you are going shopping at the mall, briskly walk through the entire mall before you start your shopping! Take the stairs instead of the elevator or escalator.

Park further away from the door so you have to walk a little more. Get to the gym as often as you can this may be a good time to try a different class!

Lastly, I would like to talk about stress.

Tension can go straight to your head your back, your belly and more! The American Psychological Association reports that "42 percent of Americans say their stress levels have shot up in the last five years."

Left untreated, stress can lead to serious issues, including heart disease, depression, anxiety, high blood pressure, and diabetes. Research suggests that it could even speed up the spread of breast and ovarian cancers.

Stress has also been shown to impact ageing at the cellular level. Stress can also pop up us aches and ills(symptoms) that affect us on a daily basis. How laughing is helpful to reduce stress.

One of the good things about the way we are put together those "symptoms" are warning signs! They are how your body communicates with you, nudging you to take better care of yourself.

Okay, so how? Well, most importantly, talk with your doctor. In addition, EXERCISE! And, not just for the endorphin rush! Studies show that 30-45 minutes of moderate to vigorous activity over a three day period, can reduce the effects of stress. Mind-body formats have also shown to have a positive effect on stress levels.

Try one of different Yoga, Pilates, Yin Yoga, Barre Method, or more meditative (although, I would classify this yoga style as "meditation in motion" It calms nerves with deep breathing and improves flexibility).

A recent Carnegie Mellon study found that just three 25 minutes sessions of meditation alleviate stress. A balanced diet and adequate sleep are also essential.

The bottom line, no matter how you help yourself manage stress, just manage it! Don’t ignore.

Symptoms; the body and brain are not subtle about telling you when you are stressed.
Most people think that the best thing to do when arriving at the gym before a class or workout is to hop on a piece of cardio equipment and warm-up.

Foam Rolling Exercise For Your Entire Body

In fact, the best way to prepare for your hard work is to grab a matt and a foam roller and prepare those muscles for action by making sure there are no areas of adhesions or sore spots.

Have you ever felt tightness or soreness from daily activities or from the previous day’s exercise? Foam rolling before beginning can help to maximize your potential for work.

Imagine sore, knotted muscles are like a shoelace, if you have knots in your laces, does pulling on them help? Well, it is the same with our muscles. Foam rolling first can help to eliminate the little knots and adhesions.

Before beginning, note that if used correctly, you should not feel any severe pain, and you should progress slowly until you determine your tolerance level for discomfort. Work your way from the calves, to the hamstrings, the glutes, IT bands, to the mid-back. Then you can turn over and continue on to the quads.

While for other portions of your workout, pain and discomfort are to be avoided, the foam rolling portion may be viewed as a search and destroy mission. Slight to moderate discomfort may help to determine where the trouble spots lie.

Begin by rolling back and forth along with the muscles natural striations. If you do have any “stickiness,” there will be some discomfort. The key is to stay on these spots, relax into them then continue to roll out the muscle. In most cases, there is a marked improvement after each use.

I recommend foam rolling before you stretch. Foam rolling can help to maximize muscle length, increase the flow of blood and oxygen to the muscles which can in return speed up repair time.

Let’s think of stretching without rolling first. Picture a band with a knot in it and we are stretching it by pulling on either end. What will happen to the knot? The foam roller unties the knot before stretching begins!

Foam rollers are sold in most stores. Walmart, Target, Amazon or any sporting goods stores will have a variety. There are shorter lengths as well, which make it easy to take with you and store as easily at home or office.

When you purchase one it will likely come with an instruction booklet or DVD to get you started. Watch first. It is fairly intuitive. Then have a roll!
Nowadays, the human body is overwhelmed with harmful toxins from various sources. There are external toxins like harsh chemicals and pesticides, and internal toxins that originate inside the body.

Full Body Detox Naturally

Some of the internal toxins are by-products of everyday cell function, but many are the result of unhealthy eating habits.

To rid itself of its toxic burden, the body uses a combination of organ systems: the liver, lungs, lymphatic system, kidneys, skin blood and colon.

Each work together to eliminate toxic substances and waste but can become overwhelmed due to the increasing number of toxins we are exposed to.

The following is a brief explanation of how each of the body’s channels helps to remove these toxins:

The Liver:

It filters waste and toxins from the bloodstream. It uses enzymes to neutralize or alter waste products and toxins so they can be eliminated easily from the body.

Waste products that cannot be converted into water-soluble waste products are left in the fat-soluble state and deposited in the fat cells located throughout the body.

If it becomes too overloaded, the liver will dump the excess waste into the bloodstream, and it ends up in the kidneys, lungs, skin and lymphatic system.

The Kidneys:

Water-soluble waste from the liver is sent to the kidneys, where it is eliminated through the bladder. If the kidneys become overloaded, they deposit the excess back into the bloodstream.

The Lungs, Skin, Lymph and Blood:

The lungs and skin are secondary elimination organs. Waste that cannot be eliminated through the kidneys and colon ends up in the bloodstream.

Some waste is exhaled throughout the lungs or excreted through sweat glands in the skin, but if these organs become overloaded, the excess waste is passed into the lymphatic system.

The Colon:

The Colon is the primary elimination organ, and most waste ends up there. A properly functioning bowel eliminates waste daily, but poor digestion can significantly affect its ability to properly eliminate.

When the colon becomes constipated, excess waste is sent back into the bloodstream, where it is transported back to the liver. Constipation can be caused by a number of factors, including a low fiber diet, lack of digestive enzymes, or an imbalance of beneficial bacteria in the intestines.

The Solution: Life Style Changes

Add Fiber: Eat a high-fibrer diet that includes plenty of fresh, raw food; and limit your intake of processed foods.

Drink Plenty of Water: Try to drink at least half of your body weight (in ounces) of water every day.

Exercise:  Exercise at least 30 minutes every day, including aerobic exercise.

Natural Products:  Choose only natural household cleaners and personal care products, and consider natural fiber fabrics and upholstery.

Air Quality:  Invest in an effective air purifier for your home, and remember to change the filter in your air conditioning and heating units often.

Water Quality:  Invest in a household water filter system, or individual faucet filters to reduce exposure to chemicals and toxins.

Beneficial diet and lifestyle changes can help support the body’s natural detoxification processes and help to achieve optimum health. Do you know? the types of body fat and their difference.

Skin Brushing, colon hydrotherapy, acupuncture and massage are also helpful modalities.
You would be hard-pressed to find someone who doesn’t love to laugh, as Uncle Albert famously sang in "Mary Poppins."

Laughter Is Good For The Health

When we hear laughter, our brain automatically associates it with carefree interactions. Although more research is needed to prove that those who laugh more easily and often are happy, it just makes sense that the more we laugh, the more joy we feel.

And, that joy doesn’t have to be fleeting. Laughing seems to have lasting benefits even in the health and fitness worlds.

At it’s heartiest, laughing is a full-body exercise. It burns calories (10-40 calories burned in 10 minutes of laughter), increases your heart rate, and works various muscles from your face to your abdominals.

It also encourages the release of feel-good chemicals like dopamine yes, the same pleasure sensors in the brain that are activated when we eat chocolate and also become activated when we find something funny. Stress is also in the list of most common public health issues of the world, can be reduced with the help of laughing.

Studies have shown laughter may increase the activity of the specialized cells in the immune system that destroy some cancer cells and viruses.

In another study when laughter was elicited, pain thresholds rose significantly. Laughing seems to stimulate the release of endorphins, we feel-good and chemicals interact with brain receptors to reduce the perception of pain.

Recent studies have also found a connection between laughter-released endorphins and heart health. When endorphins and their by-products bind to the lining of blood vessels, they activate the release of nitric oxide. Nitric oxide, in turn, lowers blood pressure, prevents clot formation, and reduces inflammation.

Cortisol is known to damage neurons in the brain and those damaged neurons affect our memory retention. Laughing reduces the stress hormone Cortisol. Therefore, laughter indirectly enhances our ability to remember. Do you know? how hunger hormones work in the body.

Oh, and one more little diddy. A woman laughs 127% more when talking to a man than when a man does when he is listening to a woman!

Regardless of the expansive utilization of the word "fat" to explain all body fat, there are literally several differing types of fat in your body.

Types of Body Fats You Should Know About

Some types of body fat have a negative result on your health and contribute to unwellness. Others are gainful and fundamental for your health.

Subcutaneous Fat

Subcutaneous fat is found directly underneath your skin. It can be anywhere, not just in your belly and backside but in your arms, legs and face.

This type of fat stores energy and provides essential padding for your body. It also generates the hormone adiponectin, which helps regulate insulin production. "Paradoxically, the more fat you have, the less adiponectin you produce, which means that your body has trouble regulating insulin, increasing your risk of heart disease and diabetes," Dr. Hamdy says.

The best way to measure subcutaneous fat is to check your body fat percentage with a Body Mass Index test. A healthy range is between 20 and 25 percent for young women and up to 30 percent after age 50. You can ask your doctor to check this for you.

So, how do you get rid of the excess? Cutting calories is crucial for overall weight loss, but getting moving is necessary too. Any little burst of movement counts! Walking to and from the train, cycling, walking the dog, it all counts.

If you are already active, then ramp it up! Find ways to take your workout up a notch.

Visceral Fat

Visceral fat is found deep within the belly, where it pads the spaces around your abdominal organs. You can’t feel or grab it.

This type of fat has been dubbed "toxic fat" and for good reason. "It secretes inflammatory proteins called cytokines that affect insulin production and increase inflammation throughout the body, which raises the risk of developing type 2 diabetes and heart disease," Dr. Hamdy says. You cannot directly measure visceral fat unless you undergo an MRI or CT scan. The next best thing? Grab a tape measure and wind it around your waist; if your midsection is more than 35 inches, you most likely have too much visceral fat.

Blasting this off? "To mobilize visceral fat, a balanced diet is essential," says Dr. Cederquist, MD, a bariatric physician and author of The MD Factor Diet. "Eat lean protein throughout the day, while controlling your carb and fat intake."

For keeping visceral fat off, cardio workouts are the way to go. A 2011 Duke University study found that regular aerobic exercise – the equivalent of jogging about 12 miles per week at 80 percent max heart rate – was the best workout for losing visceral fat.

Brown Fat

Brown fat is mainly around your neck, collarbone and chest. For years researchers assumed it was present primarily in infants to keep them warm, and then gradually disappeared through childhood. But in 2009, studies revealed that some adults still have brown cells.

This "good fat" becomes metabolically active when we are exposed to cold temperatures, burning up energy. "Since brown fat is used to generate heat, it burns more calories at rest," says Ruth Loos, MD, professor of preventive medicine at Mount Sinai Hospital in New York.

Fifty grams (about 4 Tablespoons) of brown fat, if maximally stimulated, could burn 300 calories a day.

How do we get more of this fat? According to a study in Cell Metabolism, people who spent 10-15 minutes in temps below 60 degrees produced a hormone irisin, which appears to make white fat cells act like brown fat; they got a similar boost from an hour of moderate exercise at warmer temps. And also hunger hormones affect appetite in the body.

Ectopic Fat

This type of fat has the same metabolic properties as visceral fat, except instead of padding your abdomen, Ectopic fat settles in your heart, liver, pancreas, and muscles. This is dangerous because it is inside vital organs and can increase your risk of heart disease, liver damage, and type 2 diabetes.

You do need an MRI or CT scan to determine if you have this type of fat. Keep ectopic fat at bay by staying active. The more you sit, the more likely you are to have this type of fat.
Eating the right foods at specific times throughout the day (when your body needs them most) curbs hunger hormones and dulls cravings.

Hunger Hormones Gherlin And Leptin Affect Appetite

Tuning into your body’s natural refuel schedule keeps hormones balanced, which energizes you during the day and calms you right before you go to sleep.

Early Morning: Once you are awake, even if it feels like you should still be sleeping, ghrelin wakes up. Ghrelin is the "feed me" hormone that’s made in your stomach. Ignore ghrelin and not only do you set the stage for cravings later on, but skipping breakfast messes up your natural hormonal cycle.

Once ghrelin is awake, neuropeptide Y (NPY), a gut hormone that regulates appetite and the craving for carbohydrates. If you don’t satisfy NPY, it will keep building all day.

A small serving of healthy carbs–such as adding veggies to an omelette or whole-grain toast–will keep NPY from nagging you all morning and ultimately triggering the junk food craving.

So, within an hour of waking up, make sure you have a relatively big breakfast that contains both complex carbs (like whole-grain bread (not refined grains) or cereal and/or veggies), and protein (like eggs, egg whites, low-fat cheese).

The complex carbs and protein slow your blood sugar’s rise and suppress ghrelin longer. The food you eat in the morning has a higher satiety level (makes you feel fuller) than the food you eat at night.

A breakfast that is 60 percent complex carbohydrates, 30 percent bio-available protein and 10 percent fat, balances your appetite control center, restores your glycogen levels and diminishes NPY levels.

It also raises your dopamine (feel alert) and DHEA (high enthusiasm, vibrant energy) hormones so your mood is balanced but elevated.

Cholecystokinin is released from the protein in the stomach and intestines, sending a message of complete satiation to your brain. Insulin levels are balanced and you feel full, energetic, alert and bright for four full hours.

Mid-Morning: A couple of hours before lunch, ghrelin begins to rise to remind you to eat. Most of us will find a quick fix for those hunger-pains, but it’s usually not the right fix! You want to turn ghrelin off so that you don’t continue to have cravings.

If you eat complex carbs and protein together you turn ghrelin off. So, have a small combo snack. The carbs will shut off ghrelin and the protein keeps it turned off longer. The mid-morning snack should be halfway between your breakfast and lunch.

Lunch: Here we go again! Ghrelin is back! However, this time we also now have galanin. Galanin is a hunger hormone that makes you want to eat fat. It starts up around midday and peaks in the evening.

Now, we know that eating a high-fat lunch is not a good idea, especially since you still need to satisfy ghrelin! Fatty foods do not suppress the “eat more” effects of ghrelin as well as carbs and protein do; they barely satisfy them at all.

In addition, dietary fat promotes the production of more galanin, which then tells you to eat more fat!
Yes, it is a messy circle that we all get caught up in!

Lunch is the meal to emphasize low-density carbohydrates that are minimally processed, as well as lean proteins, containing the amino acid tyrosine, which makes the “stay sharp” hormone dopamine.

High dopamine levels in the early afternoon help keep us alert, vigilant, motivated. The ideal lunch would be predominantly vegetables with lean protein. The key to lunch isn’t just what you eat, but when. And, it’s best to eat your midday meal at the same time every day.

Mid-Afternoon: It’s at this point in the day (approximately 3 PM) that your body temperature drops; so does blood sugar, triggered by insulin secretion after your lunch. Leptin also hits bottom.

So, here comes the next wave of cravings! This is a great time for a protein-rich snack, like a turkey roll-up or some string cheese. Again, the amino acid tyrosine found in protein, promotes alertness, making protein your best afternoon pick-me-up food.

Dinner: Your body produces ghrelin and galanin again. Ghrelin is telling you to eat and galanin wants you to eat fat; because it wants to make sure that you have enough calories in your system to keep you from waking up at night.

This is a great time to load up on healthy fats like those in olive oil and fish. Yes, you want to eat enough to stay asleep, but don’t overdo it, it is fat after all! The ideal dinner should contain twice as many complex carbohydrates as lean protein.

Good carbohydrate choices can be whole grains such as millet, amaranth, quinoa, Kamut, wild rice, brown rice, baked yam, baked sweet potato, colorful salads, squashes, whole grain pasta or bread, or soba noodles.

The "feel-good" hormone serotonin rises from the complex carbohydrates and low protein eaten at dinner, leaving you satisfied, tranquil and calm. Neuropeptide Y levels decline as do galanin (fat craving) levels, which curbs your appetite.

Complex carbohydrates in the evening also create tryptophan, which promotes good sleep patterns.

In addition, carbs are necessary to fill your glycogen storage tanks, to supply the brain and millions of nighttime metabolic processes with the fuel-mix blood glucose, so you can have an uninterrupted sleep without the urge to refuel midway through the night.

I know I did not say much about fruits. Yes, fruits should be included in your daily food intake, but in moderation; although fruits pack a good amount of fiber, they are also sugar.

Yes, fructose, although a natural sugar found in the fruit, is still sugar. So enjoy, but don’t overdo.