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Three to five minutes of nasal breathing or box breathing can help your body recharge after a workout. Image Credit: adamkaz/E+/GettyImages In This Article Effects of Deep Breathing Deep Breathing After a Workout How to Do It We all have our post-workout rituals to optimize muscle recovery — like stretching, foam rolling or eating protein, to name a few. Advertisement But there's one thing you're probably not doing that may help your body recharge once you've finished flexing: a few minutes of focused breathing....

Two mason jar glasses of homemade horchata. Image Credit: fotoedu/iStock/Getty Images Made with rice, melon seeds or almonds, and sugar, Horchata is a traditional Spanish beverage that’s also served in Mexico. Horchata pairs well with spicy cuisine, and is sweet and rich enough for a dessert. Advertisement Though this creamy beverage goes down easy on a hot day, it can be very high in calories. If horchata is on the menu, have no more than one glass to help maintain your weight....

When you divvy up your total calorie intake, be sure to save room for dinner. Image Credit: Yulia Gusterina/iStock/GettyImages It’s more important to eat a healthy, balanced diet than to count the calories in each meal you have during the day. Dinner calories, as well as total calories from all the carbs, protein and fats you consume daily, should come from a variety of nutrient-dense foods in the right proportions....

Fish oil is not necessarily a magic weight loss pill. Image Credit: Ake Ngiamsanguan/iStock/GettyImages Fish oil benefits may include a sharper brain and better cardiovascular health. The connection between this supplement and weight loss is controversial, though. Rather than depending on fish oil pills to help you lose weight, you’re better off eating a healthy diet and getting more exercise. Advertisement Tip Fish oil is not necessarily a magic weight loss pill....

Salmon provides heart-healthy benefits. Image Credit: olgna/iStock/Getty Images Although some people have concerns about the mercury content in salmon and other fish, the health benefits far outweigh the possible risks of exposure to contaminants, according to MayoClinic.com. Large fish, including swordfish, king mackerel and shark, have higher levels of mercury than smaller fish because they eat large amounts of smaller fish and collect higher concentrations of the contaminants. Advertisement Omega-3 Potential Omega-3 fatty acids, the polyunsaturated fats in salmon and other types of fish, including herring, tuna and halibut, may improve cholesterol levels and decrease the risk of heart disease....

The average female should drink about 2.7 liters of water a day. Image Credit: Michael Heim / EyeEm/EyeEm/GettyImages Water is an essential substance that women (and all people) need to consume in sufficient quantities every day. You have probably heard about some of the benefits of drinking water, but how much do you really need? In many cases, if you drink when you are thirsty, you’ll get enough water each day....

Zumba is a fun way to promote weight loss. Image Credit: microgen/iStock/GettyImages Zumba brings the party to your workout — but you can also use Zumba for weight loss. On average, you burn almost 370 calories per class, determined a September 2012 study sponsored by the American Council on Exercise, which helps you create a caloric deficit to lose a few extra pounds. Advertisement How often you shake and shimmy to accomplish your goals depends on how much weight you have to lose and whether or not you're willing to take other measures to speed the process along....

How often should you drink whey protein? Image Credit: iprogressman/iStock/GettyImages Whey protein powder has emerged as one of the most popular sports supplements worldwide. From weekend warriors and athletes to dieters, everyone praises its benefits. Some use whey protein for muscle gain. Advertisement Others rely on it to keep hunger at bay and lose weight. When combined with exercise, this supplement can help you get stronger, leaner and more fit. How much protein powder you need depends on your goals....

Fresh fish on display in a market. Image Credit: Meinzahn/iStock/Getty Images Many people want the health benefits fish provide, but they don’t enjoy the flavor. To prepare fish that doesn’t taste like fish, it is important to select varieties that have a less fishy smell because olfactory cues – your sense of smell – are strongly tied to sense of taste. Less fishy fish include meaty types such as halibut, swordfish and yellowfin tuna, and flaky types such as cod, salmon and mahi mahi....

Petite filets are an expensive cut of meat, but preparing it properly will be worth it. Image Credit: rebeccafondren/iStock/GettyImages A petite filet of beef is typically between 4 and 6 oz. of steak cut from the center of the tenderloin. Many people consider it to be the most tender cut of steak, and the petite portion makes it a more waistline-friendly red meat option. Advertisement To get the best out of this rather expensive cut, make sure you are seasoning and cooking the meat properly, as undercooked beef can be a health hazard and overcooked beef can be dry and tasteless....

You can still do cardio with a knee injury if you choose a lower-impact activity like cycling or swimming. Image Credit: klohka/iStock/GettyImages Aching knees don’t mean the end of exercise. When you’re recovering from a knee injury or dealing with ongoing knee pain, movement can actually help you feel better. Advertisement The right cardio workouts can help boost the flow of fluids through your lymphatic system, a vital part of your immune system, says Galina Denzel, a restorative exercise specialist and personal trainer with a special interest in chronic pain....

Because serving sizes at restaurants are so large, it's good practice to overestimate your calorie counts when dining out. Image Credit: Hero Images/Hero Images/GettyImages Counting calories can be an effective way to lose or maintain weight. But, for most people, tallying every bite of food isn’t fun, realistic or sustainable in the long run. Advertisement That said, without calorie-tracking tools, the majority of us are pretty bad at guessing how many calories we eat each day....

A few minutes of sun each day provides your baby with vitamin D. Image Credit: Purestock/Purestock/Getty Images Almost 1 billion people worldwide get too little vitamin D in their diet. One way to make sure your child doesn’t have this problem is to give him baby vitamin D drops. Infants and small children need this nutrient for proper growth and development. Also known as the sunshine vitamin, it helps them build strong, healthy bones, supports immune function and may lower their risk of developing some diseases later in life....

Enjoy a large plate of beef and vegetable fajitas at your next barbecue or dinner party. Image Credit: IgorDutina/iStock/Getty Images Vaqueros — ranch hands and cowboys from the north of Mexico — created fajitas as a way to use the flavorful and inexpensive cut of meat known as skirt steak, and Tex-Mex food enthusiasts have been grateful ever since. Advertisement While the beef for modern fajitas is often pan-seared in a skillet, traditional fajitas require grilling for both the beef and the vegetables....

The foods we eat can contribute to feelings of fullness, but they can also help relieve puffiness. Image Credit: Tirachard/iStock/GettyImages We all have those days when we feel uncomfortably full. After all, bloating, to some extent, is normal — and there are countless reasons why we may feel more inflated sometimes, many of which are not diet-related. Advertisement "Bloat is associated with stress, fluid retention, dysfunctional gastric motility, gastrointestinal disorders like Irritable Bowel Syndrome (IBS) and Inflammatory Bowel Disease (IBD), intestinal parasites or bacterial overgrowth, hormonal imbalances and some medications," Meredith Rofheart, RD, a registered dietitian at the private practice Culina Health, says....

1 of 21 Overview Toast might be one of the most underrated foods. It's comforting. It's cheap. It's convenient. And, if done right, it can be good for you. Starting with a base of whole-grain or sprouted bread, toast can act as a vehicle for some seriously healthy foods. Here are 19 sweet, savory and scrumptious toast recipes that you can enjoy at breakfast, lunch and dinner (or even at snack time) — all for 250 calories or less!...

references Mayo Clinic: "The power of a plant-based diet for heart health" Boston University: "What Is Food Justice?" Activist and chef Bryant Terry shares plant-based recipes inspired by African Diasporic and Asian cuisine. Image Credit: LIVESTRONG.com Creative Image Credit: LIVESTRONG.com Creative Spinach and Kale Grit Cakes Sauteed Cabbage and Roasted Potatoes Citrus and Garlic-Herb Braised Fennel Visit Page https://www.amazon.com Infuse flavors into traditional grits by turning them into these savory cakes....

references Mayo Clinic: “Plantar fasciitis” Academy of Nutrition and Dietetics: "Can Diet Help with Inflammation?" Is this an emergency? If you are experiencing serious medical symptoms, please see the National Library of Medicine’s list of signs you need emergency medical attention or call 911. To prevent plantar fasciitis flareups, make sure you don't bounce when you stretch. Image Credit: Antonio_Diaz/iStock/GettyImages Image Credit: Antonio_Diaz/iStock/GettyImages The plantar fascia is a bowstring-shaped band of tissue that extends from the heel to the ball of the foot, supporting the arch of your foot and absorbing shock, per the Mayo Clinic....

Glute bridges are a thrust-based exercise that's perfect for strengthening the muscles in your lower body. Image Credit: bojanstory/E+/GettyImages Hip-thrust exercises (which include both hip thrusts and glute bridges) get plenty of praise for being among the best glute exercises. That’s why you should incorporate them into your workout regimen, says Daniel Saltos, CPT, a California-based personal trainer and founder of Train With Danny. Advertisement "[Training your glutes] is excellent for preventing injuries to the knees, hips and lower back," he says....

Are Multi Grain Cheerios worth the hype? Image Credit: delmonte1977/iStock/GettyImages If you make a careful selection, breakfast cereal may be a healthy way to start the day. An ideal breakfast cereal is low in sugar and saturated fat, and high in fiber, vitamins and minerals. As a cereal that is low in fat and moderate in fiber, Multi Grain Cheerios is a fairly healthy selection. Advertisement Fat and Calories Multi Grain Cheerios is a low-fat choice, with only one gram of fat in a one-cup serving and no saturated fat, according to LIVESTRONG’s food database MyPlate....