Bøker av Ava Miller

BASIC PRINCIPLES ON HOW TO PRUNE YOUR FRUIT TREES Within a few years of lovingly planting fruit trees, most folks find themselves with scraggly overgrown bushes, rather than the Garden of Eden they had envisioned. The key to keeping fruit trees attractive and productive is annual pruning. Fruit growers manipulate tree canopies to maximize fruit production by pruning to remove limbs or shoots or by bending limbs or shoots in specific orientations. Pruning and training are horticultural manipulations done to modify naturally occurring growth patterns within plants. The primary processes being modified are apical dominance (see below) and the natural flowering and/or fruiting characteristics of the trees. Timing and method of fruit tree pruning can enhance the amount and quality of your crop. Learning when to prune fruit trees will also create an open scaffold that is strong enough to bear all those beautiful fruits without breaking. Proper pruning methods and timing are the keys to bountiful crops and healthy trees. Most fruit trees don't need pruning annually once they have been trained. Initial fruit tree pruning is important to help young trees produce thick stems and open canopies where light and air can enter and promote flowering, as well as reduce fungal and bacterial diseases. The best time for pruning fruit trees is at planting and in subsequent years, in early spring before buds break and trees are still dormant. There are two types of pruning cuts, "heading" and "thinning". Thinning refers to removing a limb or shoot at its point of origin along an older branch. Thinning cuts do not induce vegetative growth near the pruning cut and are usually preferred for minimizing tree size and for removing excess shoots. Thinning cuts are also used in older trees as a method of fruiting shoot renewal. When a shoot that fruited the previous season is removed there are buds imbedded in the bark in the collar of the shoot that are released from dormancy and may develop into desirable fruiting shoots for the next year. Want to discover more? Read "The Fruit Tree Pruning Book" now.

Diabetes rates are rising in young people. Early detection and treatment in children and teenagers can improve their health and wellness throughout life. The National Diabetes Statistics Report 2020 states that around 210,000 children and teenagers under the age of 20 years in the United States have diagnosed diabetes. Type 1 diabetes is much more common in young people than type 2 diabetes. However, the rates of both types in young people are increasing. In 2014-2015, doctors diagnosed type 1 diabetes in around 18,291 young people aged 10-19 years and type 2 diabetes in around 5,758 young people. The National Institutes of Health (NIH) report that, each year, rates of type 1 diabetes are rising by 1.8%, and rates of type 2 diabetes are rising by 4.8%. Young people who develop diabetes have a higher risk of health challenges throughout their life. There's a growing type 2 diabetes problem in our young people. But parents can help turn the tide with healthy changes that are good for the whole family. Until recently, young children and teens almost never got type 2 diabetes, which is why it used to be called adult-onset diabetes. Now, about one-third of American youth are overweight, a problem closely related to the increase in kids with type 2 diabetes, some as young as 10 years old. Want to learn more? Grab a copy of this book now.

TIPS ON RAISING BEAN, ALFALFA AND OTHER NUTRITIOUS SPROUTS RIGHT IN YOUR HOMEWe get cravings for greens this time of year. Sure, you lucky gardeners with indoor growing systems or hot houses may be eating home-grown kale or lettuce or spinach here in the dead of winter. But what's a renter without his own garden patch to do? Sprouts are one of nature's most nutritious foods, full of vitamins, minerals, and amino acids as well as a great source of roughage. Lentil sprouts are 26% protein; soy bean sprouts, as you can guess, even higher. Radish sprouts contain large amounts of vitamins C and A as well as being a good source of calcium. Sunflower sprouts have lots of vitamin D. Clover sprouts are a good source of cancer-fighting isoflavones and alfalfa sprouts contain phytoestrogens needed for hormonal balance. If you've been scared away from sprouts because of contamination incidents with store -bought products, there's a simple solution. Grow them yourself. Your familiarity with sprouts might be limited to their use in stir frys (mung bean sprouts) and as a sandwich topping (alfalfa sprouts), but they're also great on their own. Sprouts are simply the result of a seed that has germinated - the seeds themselves are hard to digest, "sprouting" them makes their nutrients readily available to humans. They are typically consumed as an entire plant (root, seed, and shoot), unlike microgreens, which are cut off at soil level and harvested for the leaves only. It typically takes 3-5 days for sprouts to become fully grown. Sprouted beans are more nutritious than cooked dry beans thanks to their raw edibility after hydration and germination. A general rule of thumb is that if you can eat the greens or root of the seed, you can eat the sprouts. It should be noted that sprouts of the solanaceae family (also known as nightshades - tomato, potato, paprika, and eggplant) can be poisonous and should not be eaten. Ready to discover more?Grab a copy of this copy now.

TRADITIONAL & CREATIVE RECIPES Birria Tacos recipes in this book are amazing. It has all the flavors you're looking for in a birria recipe. They're sweet and mildly spicy, with fall-apart tender chuck roast beef and Mexican cheese. If you have yet to try these tacos, you've probably heard about them or seen them on a menu! They're all the rage right now on social media and are popping up in food trucks and restaurants internationally. Sample Recipe: Birria Consome Ingredientboneless chuck roast cut into large chunksolive oilguajillo chilesancho chilestomatoes quarteredonion halvedgarliccinnamon stick up to 2-inchbay leafdried oreganocumin seedsdried thymesaltblack peppercornsbeef brothWant to discover more tasty recipes? Get a copy of this book now.

Lyme disease, which is caused by the bacteria Borrelia burgdorferi and transmitted through the bite of a tick, affects domestic animals and humans. At least 4 known species of ticks can transmit Lyme disease. However, the great majority of Lyme disease transmissions are due to the bite of a very tiny tick commonly called the deer tick, or black-legged tick. The scientific name of the tick species involved on the west coast of the US is Ixodes pacificus; Ixodes scapularis is the species involved elsewhere in the United States (primarily the northeast and the Midwest). It is important to note that ticks do not cause Lyme disease, they merely transmit the bacteria that cause it. However, in some areas, as many as half of adult ticks carry the bacteria.Lyme disease occurs much more frequently in dogs than in cats. When infected, cats may show lameness, fever, loss of appetite, fatigue, or difficulty breathing. Lyme disease can also affect the kidneys, joints, nervous system, and heart. Many cats do not show noticeable signs, despite being infected.The diagnosis of Lyme disease is based on history, signs of disease, laboratory tests, and elimination of other disorders. Additional tests may be necessary depending on which part of the body is affected. Antibiotics are required for treatment in all animals that display signs of Lyme disease. Rapid response is seen in limb and joint disease in most cases, although the signs do not completely resolve in a significant number of affected animals. The infection may persist in spite of antibiotic treatment, and a second round of treatment may be necessary. Additional therapy to help the affected organ systems and signs is also important, especially when the disease affects the kidneys, heart, or nerves.Want to learn more? Read "Lyme Disease in Cats" now.

Hashimoto's disease is an autoimmune condition in which a person's antibodies attack their thyroid and cause inflammation. It is the number one cause of hypothyroidism in the United States. Hashimoto's can become more severe over time, so taking early action is beneficial and can slow the progression of the disease.Diet and nutrition are critical aspects of any treatment plan for Hashimoto's and hypothyroidism. Some may argue that vegan (or vegetarian) diets are not the best choice for those who are trying to heal from Hashimoto's, specifically. This carbohydrate-heavy diet can exacerbate blood sugar issues, prevent the healing of intestinal permeability (leaky gut), and contribute to nutrient deficiencies that may trigger Hashimoto's. With this knowledge, whether or not you adopt a plant-based diet for hypothyroidism, you should aim for 150-400 micrograms (mcg) of iodine per day from a combination of foods, fortified foods, and supplements. People with Hashimoto's generally tolerate supplements containing up to 150 mcg of iodine without increasing thyroid antibodies.Sample Recipe: Lentil & Roasted Vegetable SaladIngredient2 cups butternut squash(410 g), cubed2 cups brussels sprouts(200 g), quartered1 red onion, cut into wedges1 tablespoon olive oilsalt, to tastepepper, to taste1 cup green lentil(170 g), rinsed3 cups water(720 mL), or vegetable broth3 tablespoons balsamic vinegar1 tablespoon maple syrupsalt, to tastepepper, to tasteWant to discover more nourishing recipes? Grab a copy of this book now.

BEST CANCER FIGHTING SMOOTHIES RECIPES AND TIPS FOR BLENDING POWERFUL NUTRIENTS TO AID TREATMENT AND RECOVERY If you have cancer, eating right can give you strength you need. Smoothies are one way to get the nutrients your body uses to fight the disease and handle the effects of treatment. Smoothies are a good option if your treatment gives you side effects. Smoothies are also cold, which can soothe a sore mouth and throat. If you're just too tired to eat, or you don't have an appetite, drinking your calories may be an easy alternative.Everyone has different nutritional needs. Your medical team can help figure out yours. Once you know them, you can use these guide to whip up a nutritious and delicious smoothie when eating may seem too much. Smoothies can be a great way to add nutrition and antioxidants to your diet to help with cancer prevention. If you've already received a cancer diagnosis or have a loved one who is fighting cancer, you might be interested in this round-up of the best tips and recipes for Cancer Fighting Smoothies. Sample Recipes: Anti-Cancer Green Smoothie RecipeIngredients1/4 cup hemp seeds2 cups carrot juice1 cup water1 ripe banana, frozen1 cup frozen strawberries1 cup frozen broccoli florets2 cups fresh or lightly steamed baby kale or baby spinach5 fresh mint leaves2 tablespoons cocoa powder1/2 lime or lemon, juicedWant to discover more comforting recipes? Get "Smoothies for Cancer" by Dr. Ava Miller now.

Taking up yoga over 50 is a great way to stay active, maintain strength, and promote wellbeing. There's this idea that yoga is all about becoming flexible, and while that is one of the benefits, there's a lot more to the practice than stretches. Rolling out one of the best yoga mats and taking a short session each day can be a great way to start your morning, unwind after work, and helps build core strength, promote posture, and can have positive effects on your mind. Asana is not less valuable for the older body. Doing a daily practice is vital to being able to sit for meditation and breathe efficiently, as well as for keeping the energy flowing. Plus, people who practice all facets of yoga live longer, giving them a better chance of making it into that fourth quarter-century. If you're an older newbie to yoga or have been away from your practice for a while, you may be a bit out of touch with your body and energy level and have no idea what to look for in a class or instruction. Do an inventory of your body. Start by circling your ankles and stretching the joints of your feet. Then move up to your knees with gentle squatting and move upward from there. Ready to learn more? Read "The Yoga for Over 50" now.

A COMPREHENSIVE GUIDE TO VARIOUS BENEFITS OF SESAME SEEDS FOR HEALTHY LIVING The sesame plant grows in tropical and subtropical parts of the world, including Asia, Africa, and South America. People cultivate it for its edible seeds, which are a popular addition to many dishes all over the world. The sesame plant, Sesamum indicum, produces seeds that contain protein, fiber, and healthy fats. Sesame seeds also provide calcium, B vitamins, vitamin E, and antioxidants. People can eat sesame seeds as they are, add them as an ingredient to meals, or use sesame seed oil in cooking. Tahini, which people use to make hummus and other foods, is a paste made from sesame seeds. Here are health benefits of sesame seeds.Good Source of FiberThree tablespoons (30 grams) of unhulled sesame seeds provide 3.5 grams of fiber, which is 12% of the Reference Daily Intake (RDI). Since the average fiber intake in the United States is only half of the RDI, eating sesame seeds regularly could help increase your fiber intake. Fiber is well known for supporting digestive health. Additionally, growing evidence suggests that fiber may play a role in reducing your risk of heart disease, certain cancers, obesity, and type 2 diabetes.May Lower Cholesterol and TriglyceridesSome studies suggest that regularly eating sesame seeds may help decrease high cholesterol and triglycerides - which are risk factors for heart disease. Sesame seeds consist of 15% saturated fat, 41% polyunsaturated fat, and 39% monounsaturated fat.Research indicates that eating more polyunsaturated and monounsaturated fat relative to saturated fat may help lower your cholesterol and reduce heart disease risk. What's more, sesame seeds contain two types of plant compounds - lignans and phytosterols - that may also have cholesterol-lowering effects. When 38 people with high blood lipids ate 5 tablespoons (40 grams) of hulled sesame seeds daily for 2 months, they experienced a 10% reduction in "bad" LDL cholesterol and an 8% reduction in triglycerides compared to the placebo group. Want to discover more?Grab a copy of this book now.

A COLLECTION OF DELICIOUS CREATIVE AND CLASSIC PANINI PRESS RECIPES Paninis were first mentioned in a 16th century Italian cookbook but really became a culinary trend in the 1970s and 80s. Since then, creative cooks have been putting their panini skills to the test, developing all kinds of weird and wonderful varieties. Vegan paninis, dinner paninis, dessert paninis - this book covers it all. Make a delicious panini with a number of creative and innovative recipe ideas. This healthy and quick meal is sure to fill you up and satisfy your family and friends for lunch or dinner. You can also make a dessert panini to enjoy at the end of the night! Many cookware stores sell panini presses, but you actually don't need one. Try the methods in this book to make a delicious panini in just a few minutes. Sample Recipe: Basic Grilled PaniniIngredients: 1 tablespoon extra-light olive oil, or as needed2 slices Italian bread2 tablespoons mayonnaise3 slices deli ham, or more to taste2 slices Cheddar cheese1 slice firm-ripe tomato1 thin slice onioncooking sprayWant to discover more tasty recipes? Get a copy of this book now.

QUICK AND CONVENIENT SOLUTION TO GETTING FIT, IMPROVING STRENGTH AND BUILDING MUSCLE WHILE AT HOME Without a doubt, staying fit at any age is critical to both your physical and mental health. But it's especially important as your body ages and daily activities become more challenging to perform. After all, when you reach a certain age, fitness may be less about training for hours to look a certain way and more about exercising to prevent cardiovascular disease, improve balance and maintain muscle mass. That's why when it comes to the best workouts for men over 50, taking into consideration your overall health and well-being is much more important than aesthetics and big gains in the gym.I'm sure you have done strength training before, but the thing to remember is that strength training workouts for men over 50 are noticeably different from the "bodybuilder splits" you may have tried back in the day. As a man in your 50s, you no longer need to be doing specialized body-part specific workouts like "chest and triceps on Monday" and "back and biceps on Tuesday." New research actually suggests that full-body strength training sessions a few times per week are one of the big secrets to losing fat and building muscle for guys over 50. You will get the best results by training all muscle groups in a single workout. Full body strength training will help you maintain lean muscle and stay strong well into your 50s, 60s, and beyond. It's no longer all about building up the beach muscles to flex for the ladies! Don't get me wrong, you'll still be looking good, but strength training for health and weight loss should now be your primary focus. As a guy over 50, you need to continue using the most effective "bang-for-your-buck" exercises, like squats, dead-lifts, shoulder presses, and bench presses.Want to discover more? Grab a copy of this book now.

Seafood, edible aquatic animals, excluding mammals, but including both freshwater and ocean creatures. Most nontoxic aquatic species are exploited for food by humans. Even those with toxic properties, such as certain blowfish, can be prepared so as to circumvent harm to the consumer. Fish and other seafood may be humanity's most important food, after cereals, furnishing about 15 percent of the world population's protein intake. Lean fish muscle provides 18-25 percent protein by weight, the equivalent of beef or poultry, but is much lower in calories. In fish one gram of protein is present for 4 to 10 calories, as contrasted with 10-20 calories per protein gram for lean meats and up to 30 for fatty meats. The American Heart Association (AHA) recommends eating at least two fish meals a week in order to consume ample omega-3 fatty acids, which promote cardiovascular health. Omega-3s are anti-inflammatory, and chronic inflammation is linked to diseases like heart disease, type 2 diabetes, arthritis, and cancer. Some of the healthiest diets in the world feature fish as the main event. If you're interested in this diet, which is nongimmicky and flexible enough to fit your preferences, this book contain what you need to know. Sample Recipe: Beer-Battered Fish Tacos with Tomato & Avocado SalsaIngredientsTomato & Avocado Salsa1 large tomato, diced1/4 cup diced red onion1/2 jalapeno, minced2-3 tablespoons lime juice1/4 teaspoon kosher salt⅛ teaspoon freshly ground pepper1/2 avocado, diced1/4 cup chopped fresh cilantroPinch of cayenne, if desiredFish Tacos3 tablespoons all-purpose flour⅛ teaspoon ground cumin⅛ teaspoon salt⅛ teaspoon cayenne pepper, or to taste⅓ cup beer8 ounces tilapia fillet, cut crosswise into 1-inch wide strips2 teaspoons canola oil4 corn tortillas, warmedWant to discover more healthier recipes?Grab a copy of this book now.

Smoothies provide more nutrients because the vitamin-packed, fibrous pulp and skin hasn't been removed. A smoothie for a snack or as an addition to a meal can provide a great number of beneficial nutrients, minerals and phytochemicals, especially if a variety of fruits and veggies are used. Adding fruits and veggies of different colors can help vary the nutrients your smoothie provides. Juices can sometimes be less calorie-dense than smoothies, so they can often be added to a regular diet as a snack or health aid. They do contain important nutrients, but not to the extent that the skin and other solid elements of a fruit or vegetable do. If you're juicing at home, try to use a mostly vegetable base, rather than fruits. The difference between juicing and blending is what's left out of the process. With juicing, you're essentially removing all fibrous materials, leaving only the liquid of the fruits and vegetables. With blending, you get it all - the pulp and fiber that bulks up the produce. This is where we begin to separate the benefits of the two options. Ready to discover more? Grab a copy of this book now.

DISCOVER TONS OF HEALTHY AND TASTY DELICIOUS EGG BITE DELICACIES FOR BREAKFAST Eggs are the perfect, budget-friendly staple to keep on hand for many reasons. First, they have some great health benefits, including being a good source of vitamin B12 and choline, serving as a complete protein and more. Another benefit of eggs is that they cook quickly. But on days when you're pressed for time and need a quick, filling source of protein, egg bites are the perfect solution. After nutritionally vetting store-bought egg bites galore, we taste-tested 18 varieties to find the best. These protein-packed little egg bites are an excellent way to ensure everyone has a decent breakfast. They are effortless to prepare and bake, and you don't need a sous vide appliance or Instant Pot to make these egg bites. Plus, when you bake them in the oven, you don't have to wait for a tub of water to heat or pressure to build in a pressure cooker. Sample Recipe: Easy Egg Bite MuffinsIngredient1 teaspoon salted butter or ghee, for greasing the pan9 large eggs1/2 cup shredded pepper Jack cheese (optional)3/4 teaspoon garlic powder3/4 teaspoon fine sea salt1/4 teaspoon freshly ground black pepper11/2 cups chopped baby spinach1/2 cup diced seeded red bell pepperReady to discover more nourishing recipes? Get "The Egg Bites Cookbook" now.

ESSENTIAL TOOLS, FINDING FOOD, SURVIVAL SKILLS AND TECHNIQUES TO SURVIVE IN THE WILDERNESS It seems some are given the impression of bushcraft as an activity that necessitates heading out to the woods with nothing but a knife, having to sleep out in an improvised shelter and forage for your dinner. While these things are all possible with sufficient skills in different aspects of bushcraft, this combination is daunting for someone who has limited or no experience of even camping out. Bushcraft is the art of wilderness survival. It's the skill of being able to live off the land, and it's something that can come in handy if you ever find yourself in a difficult situation. Whether you're lost in the woods or caught in a natural disaster, bushcraft skills can help you stay alive until rescue arrives. In this book, we will discuss 10 tips for beginners who want to learn bushcraft skills.Learn the BasicsBushcraft skills are vast and can be difficult to learn. It's important to start with the basics and build your knowledge from there. Some of the basic skills you need to learn include how to start a fire, how to find food and water, and how to stay warm in cold weather conditions. We highly recommend a portable stove that does is lightweight and can easily be transported.Find a MentorOne of the best ways to learn bushcraft is to find someone who already knows the skills. A mentor can teach you the basics and help you develop your skills. If you don't know anyone who can be your mentor, there are many survival schools across the country that offer courses in bushcraft. Want to learn more? Read "Bushcraft for Beginners" now

Okay so how many "date nights" so far this year have you spent ordering in takeout, sitting on the couch, Netflixing, chilling, etc. etc.?! It's time to switch it up a bit. Hear me out: What if the date was the dinner-making process, and you used it as an opportunity for things to get a little, idk, spicy in the kitchen? No one's saying you have to attempt a beef bourguignon and chocolate soufflé situation together-I don't know anyone who has the attention span for that. But hey, what about a buff chicken bowl, or even some classic breakfast for dinner? That way, you won't even need to do that thing where you pass off your secret Seamless order as a homemade Michelin-starred meal (though we have all been there). Do you have a romantic date night dinner coming up that you want to make extra special? It all starts with the perfect dinner main course - something that is delicious, fancy, and comforting. So if you are wondering what to make for date night that will wow your significant other, then you have come to the right place. We have rounded up the best date night dinner ideas for a romantic dinner at home including everything from seafood recipes, pasta recipes, chicken recipes, vegetarian recipes, and more! Sample Recipes: The Best Ribeye SteakIngredients: 2 ribeye steaks (1/2 lb. or 8 oz. each), 1-inch thick, at room temperature1 teaspoon salt1 teaspoon ground black pepper1 tablespoon olive oil1/4 cup butter1 teaspoon garlic, mincedWant to discover more delicious recipes? Read this book to learn more.

Mung bean sprouts-also known as bean sprouts or moong beans -are grown from mung beans that have been soaked and sprouted. This legume is commonly used in many Asian cuisines-like Indian, Thai, and Lao cuisines-and is mainly cultivated in Eastern and Southeastern Asia.Mung bean sprouts are about 31 calories a cup and are packed with nutrients like fiber, magnesium, potassium, along with vitamin C, K, and B. You can cook sprouted mung beans or eat them raw, but keep in mind that cooking them removes the risk of bacterial contamination. Growing your own mung bean sprouts at home is a quick and easy process involving soaking the beans, and leaving them to sprout in a dark area. Sprouting can take as little as one to two days, reaching an edible size in about three to four days. Sample Recipe: Chinese Mung Bean Sprout Stir-FryIngredients1 pound mung bean sprouts1 tablespoon neutral oil2 cloves garlic, minced1 spring onion, slicedSalt, to tasteFreshly ground black pepper, to tasteReady to discover more nourishing recipes?Get a copy of this book now.

Gastroesophageal reflux disease (GERD) is a condition where the contents of the stomach move back up the food pipe regularly. People can improve symptoms by including certain foods in their diet and avoiding others. This regurgitation is usually long term and can result in uncomfortable symptoms, including heartburn and pain in the upper abdomen. The severity of the condition often relates to a person's diet and lifestyle. It affects about 20% of adults in western culture. Avoiding trigger foods and following other dietary tips may relieve the symptoms of GERD. Sample Recipe: Creamy White Sauce Chicken EnchiladasIngredients2 tablespoons butter1 medium onion, chopped2 tablespoons all-purpose flour11/2 cups chicken broth, I used homemade1 cup chopped green chile peppers, I used mild fire roasted green chile peppers in the jar from Fred Meyer3 clove garlic, finely chopped, more if desired1 teaspoon Kosher salt, or season to taste1/2 teaspoon ground cumin, more if desired6 flour tortillas1 cup shredded Monterey Jack cheese1 cup shredded mild Cheddar cheese2 cups shredded, cooked chicken breast meat1 cup heavy cream1/2 - 1 cup any cheese to sprinkle over the topgreen onion & cilantro, chopped for garnishWant to discover more comforting recipes? Get a copy of this book by Dr. Ava Miller now.

Exercise can be an important part of managing your diabetes. It can help keep your blood sugar levels steady and even help lower your chances of getting the disease in the first place. Brisk walks, running, and strength training with weights are good choices. So is one that many people may not consider: Yoga. Asana also modulates gene expression and increase muscle activity, strength, endurance, flexibility, and balance, resulting in favorable effects on body weight, adiposity, dyslipidemia, and insulin resistance. Yoga reduces oxidative stress, as demonstrated by reductions in serum malondialdehyde, interleukin 6, and leptin levels, and improvements in adiponectin levels. Yoga therapy increases the number of insulin receptors and increases the proportion of receptor binding in patients with diabetes. It improves insulin kinetics by reducing fasting insulin levels, shifting the peak insulin level to the left, and by normalizing the insulin-to-glucose ratio. It also reduces levels of free fatty acids, indirectly indicating improved insulin sensitivity or reduced insulin resistance. Yoga and various breathing exercises were found to lead to improvements on lung function tests. Yoga improves cell-mediated immunity, as demonstrated by improvements in the lymphocyte migration test in people with type 2 diabetes. Yoga also prevents the development of diabetes in high-risk individuals. It was found to improve symptom scores in people with diabetes. It also results in reduction of fasting blood sugar, postprandial blood sugar, hemoglobin A1c, and anti-diabetic drug requirements, suggesting improved glycemic control. Yoga therapy results in a reduction in body weight, body mass index, the waist-to-hip ratio, body fat percentage, body fat mass, and skin fold thickness, thereby increasing lean body weight. Ready to discover more? Grab a copy of this book now.

Fasting is an ancient practice, oftentimes associated with religions throughout the ages. But the concept of intermittent fasting is new and has recently exploded in popularity. When you're not fasting, you can eat the food you normally would. Of course, you shouldn't load up on lots of French fries and doughnuts. But studies seem to show that your health changes for the better when you fast, even if your diet does not. You should still add more fruits, veggies, and whole grains, too, if you don't already eat enough of them. Won't You Just Eat More Later? You might. Still, you should try to eat a healthy amount of food and not stuff yourself after a fast. Quality still counts. But even among people who eat the same number of calories, those who fast tend to have lower blood pressure, higher insulin sensitivity, more appetite control, and easier weight loss. Sample Recipe: Shredded Brussels Sprouts With Bacon and OnionsIngredients2slices bacon1small yellow onion, thinly sliced1⁄4teaspoon salt (or to taste)3⁄4cup water1teaspoon Dijon mustard1lb Brussels sprout, trimmed, halved and very thinly sliced1tablespoon cider vinegarReady to discover more nourishing recipes? Grab a copy of this book now.

Although golf can be difficult while you're still learning proper technique, the game can be very enjoyable as you master your skills. One aspect that makes golf challenging is that even small details can have a big impact on your shot. It all starts with your swing. If you're slicing or hooking your ball, if you're just not getting the right yardage out of your shot, or if you've never hit a golf ball in your life. The address and setup stage of the golf swing involves assuming the correct position before the swing actually starts. There are many elements to consider and overlooking key areas at the start will snowball into issues down the line. Among other things, the club should rest flat behind the ball. It should be held by the golfer with hands flowing straight down from the shoulders. The knees should be comfortably bent and the upper body tilted forward and straight. The right hand being lower than the left will put the shoulders on an upward slope. The weight is evenly divided between the two feet and rests mostly on the ball of the feet. Finally, the shaft of the club is angled forward slightly, the clubface is perpendicular to the target and the feet are parallel to the target line. The takeaway portion of the golf swing begins as soon as the club starts moving back and ends when the shaft of the club is parallel to the ground. During that short period of time, several critical moves must happen in order to put the swing on a good track. Indeed, the club should be taken back square so that the shaft points at the target when it is parallel to the ground. At the same time, the clubface should point down slightly and wrists shouldn't be allowed to hinge this early in the swing. Ready to learn more?Get "The Golf Swing Book" now to discover more.

The food you eat to fuel your body affects your quality of life. As you get older, you might start to notice that different foods affect how you feel. Some foods give you the energy that lasts all day, while others leave you feeling tired and sluggish. Enter vegan diets. These plant-based diets are praised for their health benefits. A 2018 Gallup poll revealed that 3% of adults 65 and older said they ate a vegan diet, and 3% of adults between ages of 50 and 64 considered themselves to be vegetarians. Unlike a vegetarian diet, which can include dairy products and eggs, a vegan diet requires you to remove all animal products in favor of fruits and vegetables, protein-packed pulses like dried peas and beans, and plant-based alternatives to meat and dairy.An inevitable part of ageing is physical change. We don't absorb some nutrients as well as before, our hormone levels decline, the immune system gets weaker and we may have some common ailments, such as joint or back pain. Some of us also start indulging in junk foods and treats a little too much - there's nothing wrong with treats, but if they become your main source of energy, you won't be getting enough essential nutrients. Too many 'empty' calories and too little of what our bodies truly need can cause a range of unnecessary health issues. Some old age maladies are partly caused by poor nutrition.So what are the key elements of a healthy vegan diet for people over 50? It is vital to maintain a healthy diet and an active lifestyle to decrease the chance of a variety of diseases, injuries, and health complications. For those over 50, the foods that provide plentiful protein are the most beneficial. Sample Recipe: Turmeric Chickpeas with Garlic TahiniIngredients1/4 cup tahini2 cloves garlic, peeled and crushed into a pastebig squeeze of fresh lemon juice5 T water, or moresalt to taste1 bunch of broccoli, trimmed2 cups turmeric chickpeas1 bunch of chives, minced1/4 cup toasted pinenuts4-5 big handfuls of arugula1 - 2 tablespoons extra virgin olive oilReady to discover more plant-based recipes? Grab a copy of this book now.

Broccoli is a stout, thick-stemmed plant in the Brassicaceae family, which also includes cabbage, kale, and Brussels sprouts. Large, blue-gray leaves are leathery and oblong, arranged around an upright trunk-like structure that supports a flowering head. The part we eat is actually the buds of the broccoli flower. If left unharvested, the broccoli head would open into small greenish-yellow flowers. Although most broccoli is green, there are also some delicious and beautiful purple varieties. Broccoli has a moderate growth rate. It is typically planted in the early to mid-spring for an early summer harvest. And in warm climates, a late summer planting can yield a fall harvest. The secret to the best-tasting broccoli is in the seasoning - not the spices, mind you, but the time of year. Broccoli that matures during cool weather produces healthy heads that taste sweeter than those you pick at any other time.Broccoli grows best in fall because spring conditions may be unpredictable. Long, cool springs, for example, cause young transplants to form small, early heads. If temperatures heat up early in spring, heat-stressed broccoli opens its flower buds prematurely, and high temperatures as broccoli matures can cause bitter, loose heads to form, with smaller and less tasty florets. Here's what you need to know about planting the perfect veggies.When to PlantYou can easily calculate the perfect time to plant broccoli seeds this fall. If you want to sow seeds directly in the garden, do so about 85 to 100 days before the average first fall frost in your area. If you prefer to grow from transplants, figure the date for getting your plants in the ground by adding 10 days to the "days to maturity" for the variety you're growing and then counting backwards from your expected first fall frost date. Ready to discover more? Get a copy of this book now.

EFFECTIVE EXERCISES TO GAIN WEIGHT AND BULK UP MUSCLE MASS SAFELY While most people think of exercise and workouts as a means to lose weight, are you aware that you can exercise to gain weight as well? The right exercise and diet regimen, as per your body type, helps you distribute the body fat proportionately and builds lean mass and muscle at the right places. Along with improving your physique, it helps you gain strength and adds structure to your body.While virtually everyone these days is preoccupied with reducing weight, some people find it difficult to gain weight. They don't just want to gain a few kilos but also want to look fuller and be a better version of themselves. But, while losing weight is difficult, gaining weight is far more difficult. Working out might help you lose weight, but there are also routines that can help you gain weight.Men and women have different body composition and distribution of muscle mass. Focus on specific exercises relevant to you after taking proper guidance from a certified trainer.SquatsSquats are one of the most basic lower-body exercises for toning and strengthening the lower body, and they're frequently used in weight-gain workouts. You may graduate to harder variations by adding weights once you've mastered the basic squat form.Push UpsPush-ups are a great exercise to start with if you're a novice. When it comes to strengthening the upper body, it is one of the most essential workouts for weight growth. Push-ups, above all, help you build muscle in your arms and shoulders. Ready to learn more? Get a copy of this book now.

Do you know how to cook Instant Pot Beans? Beans can be tricky in the Instant Pot. Sometimes it seems like they come out hard and undercooked and sometimes they are cracked and overcooked. Learn how to get perfect beans every time with this book. It doesn't matter if you cook soaked beans or un-soaked beans in the Instant Pot - learn the tricks to get them both just right! While both ways are totally doable with these useful tips. Cooked beans are a versatile ingredient for healthy meals, and they also freeze well. You don't need to soak beans before cooking them in an Instant Pot. Unsoaked beans will cook evenly and fairly quickly in a pressure cooker. In my experience, unsoaked beans split apart less during pressure cooking. So if you forget to soak your dried beans or you just don't want to soak them, you can still make delicious pinto beans in your Instant Pot. However, soaking beans for 8 to 12 hours before cooking may make them easier to digest. Soaking helps to remove some of the gas-causing sugars from the beans. Soaked beans will also cook faster. Sample Recipe: Instant Pot Mexican Pinto BeansIngredients2 Tbsp vegetable oil1 small onion, chopped, 1 cup2 1/2 cups dried pinto beans, rinsed, about 1 lb4 cups chicken or vegetable stock1 cup water2 Tbsp taco seasoning1 1/2 tsp sea salt2 Tbsp bacon fat (optional)Ready to learn more? Get a copy of this book now.

Autoimmune diseases such as rheumatoid arthritis, lupus and thyroid disorders are painful, disruptive and often devastating. At their core, they have one thing in common: an out-of-control immune response, linked with systemic inflammation. The AIP diet focuses on eliminating these foods and replacing them with health-promoting, nutrient-dense foods that are thought to help heal the gut, and ultimately, reduce inflammation and symptoms of autoimmune diseases. The right diet can help ease pain and heal autoimmune diseases. In general, avoid caffeine, alcohol, sugar, grains, dairy and red meat, and focus on fruits, vegetables, healthy fats and fish. The Autoimmune Protocol (AIP) is a diet that aims to reduce inflammation, pain, and other symptoms caused by autoimmune diseases, such as lupus, inflammatory bowel disease (IBD), celiac disease, and rheumatoid arthritis. Many people who have followed the AIP diet report improvements in the way they feel, as well as reductions in common symptoms of autoimmune disorders, such as fatigue and gut or joint pain.Sample Recipes: Summer Pasta(less) SaladIngredients2 1/2 lb Yellow Squash, peeled and spiralized into noodles1/2 cup Green Onion, sliced1/2 whole Cucumber, quartered and sliced6 oz Black Olives1/2 cup Olive Oil, Extra Virgin, (for the dressing)3 Tbsp Apple Cider Vinegar, (for the dressing)1/2 tsp Garlic Powder, (for the dressing)3/4 tsp Onion Powder, (for the dressing)1 1/2 tsp Oregano, dried, (for the dressing)(caution: the strictest form of AIP eliminates black pepper, leave it out if you are sensitive)NaN1/8 tsp Thyme, (for the dressing)1/2 tsp Basil, dried, (for the dressing)3/4 tsp Parsley, (for the dressing)3/4 tsp Sea Salt, (for the dressing)Want to discover more nourishing recipes?Grab a copy of this book now.

Hedges, in the broadest sense of the term, is any narrow surface of land, which is permanently occupied by plant sets of one or more species. From a different angle, it could be said that a hedge is the set of woody plants planted in relatively close, close or very close distances to form with or without pruning a plant barrier or wall. The first approach is quite open and from a certain point of view, more complete. And this, since it allows the inclusion under the term Hedges even in those that do not contain woody species. Thus, among the Hedges, one can count on those created by various grasses - some of which have extremely interesting functional and other characteristics. The plant populations planted along the border or on the boundary for fencing purposes are called hedges. The low-growing perennial plant grown on the border, plots, beds, lawns, and pathways are called hedge plants. Each plant plays a vital role in ornamental horticulture. A hedge is usually the shrubs. They play an important role in the structure and character of the garden and provide many practical uses. It may be ornamental or protective or both. These are also necessary to restrict the garden from a public road and adjacent gardens, particularly in flat gardens.Fast-growing hedges are a cheap and time-effective way to establish a fully-formed garden feature or screening plant, with all of our hedges boasting an average growth rate of 40-60cm per annum. Before you know it, your hedge will be at its desired height and will have transformed the look of your garden.Despite their impressive growth rate, fast-growing hedging is actually a relatively low-maintenance choice, often needing to be pruned just twice a year to keep it tidy and to shape. If you're looking for a hedge to bring privacy and security to your garden, fast-growing hedging is an excellent choice, as they can grow up to 5m in height. Fast-growing Conifer and evergreen hedging plants are a particularly popular option for adding extra privacy, although our team is happy to help you choose a fast-growing hedge that is right for you. Planting fast-growing hedging is also a wonderful way to attract more wildlife to your garden, as it provides food and shelter to birds. Want to discover more?Grab a copy of this book now.