Gentleman, it’s time to get your sexy back …

Times are changing. The beer bellies, lame jokes and drinking games ceased to ‘cut it’ long ago. Maybe they never did at all. The point is women are upping their game, making smarter choices and looking hotter and sexier by the year. And, if you don’t follow in their footsteps, Men, you might not be one of these ‘smarter choices’ of her future. Unless she’s just concerned with economics. This new generation of young professionals (and, yes, Younger Hot Daddies included) understand what I’m saying and they’re fighting to get their sexy back! …if they ever let it go in the first place.  A girl definitely doesn’t have time to change your habits while changing her own.

So, you better step-up… Or step aside….

Mind-over-belly

The first step in stepping-up is to do something about the laziness.  Double the energy, double the fun. It starts with getting plenty of sleep at night. “Early to bed, early to rise, makes one healthy, wealthy and wise.” We’ve known it for centuries but it’s not an Old Wives’ Tales. It’s a Young Hot Wives’ Tale, now, and it requires discipline and commitment.

If you’re not an early-riser, try going to bed at 9:30PM so that you can wake up at 6AM. Waking and sleeping at set times allows your body to fall into a consistent Circadian Rhythm, which benefits all your systems, including those responsible for regeneration (see: youthfulness). Establishing a consistent pattern of sleep-and-wake will quickly reset the brain to it’s more natural cycle, training your body to release the sleeping and waking hormones around sunset and sunrise respectively. If you’re one of those who thinks 5 hours a night is enough, think again. Recent studies have tied sleep deprivation to an increased risk of high blood pressure, Type 2 Diabetes, obesity and depression.

So what to do? It might be hard to get sleepy at 9:30 when you first begin, especially if you have an ADD brain that just won’t quit. So, you need to do something to calm the body and mind. It’s ok to have a glass of wine at night but don’t drink it right before bed time, if you know it will keep you wired. Try using herbs to help you wind down -like lemon balm, passion flower, chamomile and valerian root. Melatonin can also be helpful.

But, sometimes the simplest cheapest trick can be the most effective… So, if you do nothing else at all, do this: make your bedroom PITCH BLACK! Not even the light from your cell phone while it’s charging. Charge it some place else. Her text will be there in the morning. Trust me. Your bedroom should serve two purposes: sex and sleep.  …Yeah, yeah, I did write about “turning the lights on to spice it up”, but give me a break. Even without light, you can find your partner under the blankets. So, do what you must and get to sleep right after. Assuming you’re still getting some at all. If your loved one no longer sleeps in your bed, then keep reading. You know who you are. This article is for you. It’s not about sex right now. It’s about bringing your sexy back. So, turn off the lights, Guys, and get ready for the “sleep wave”.

…Do you know about this?  It’s hugely important. Turns out, the “sleep wave” is the window of opportunity in which your body is best able to put itself asleep. It’s like when you get hit with the need for a “power nap.” If this hits you at around 9 pm, that’s considered your “sleep wave.” If you’re an early riser, this wave will likely take place between 8:45pm to 9:30pm. If you miss it, you are pretty much F#@%ed. Studies have found that once our sleep wave has passed our brain is less able to fall asleep, meaning that you’re looking at two more hours before your able to easily fall asleep again. This tiny time gate is so critical.

So go to bed, Man.  Your health comes first.

Nutrition: Change begins with lighter meals to get the pounds off

The weight-loss plan outlined here includes seven-day’s-worth of meal suggestions plus great nutritional tips to hold diet boredom at bay and keep you motivated enough to stick with it. It only takes about 30 days to notice remarkable improvements in body and mind, including higher energy levels and clearer thinking.

TIP:  For those who believe carbohydrates are the enemy, turns out carbs are a man’s main source of energy and should make up 50% percent of your daily caloric needs, with 20% going to protein and 30% to fat. Simple, processed carbohydrates are another matter altogether and should be avoided entirely.

As a man, the most calories you should consume in a day is 2,600.  An exercise program allows you to adjust this number.  Keep record of your calorie intake and output to help set weight loss goals. As noted in one of my latest articles, track calories in your iPhone. My top app choice for calorie tracking is MyPlate – Livestrong.

Try these daily meal suggestions next week to launch your new program and set some guidelines for the future!

Breakfast:

Monday, Wednesday and Friday:  

• 4 egg-white Garden Veggie Omelet with broccoli, zucchini and chopped red bell pepper.
• ¼ cup of berries (blueberry and strawberry).

Tuesday and Thursday:

• Four eggs white omelet with spinach, feta cheese, roasted sun-dried tomatoes, and herbs/spices of choice, including a pinch of sea salt.
• Side of fruit, e.g. blackberries and raspberries.

Weekends

• Oatmeal w/ bananas
• Two poached eggs

Coffee to stimulate your brain is a must. Try changing from your everyday Latte to regular plain coffee to save on calories. Keep it simple.

Lunch:

• Go for a skinless grilled chicken breast, tuna salad or baked honey turkey, served on a bed of spinach.
• Consider adding avocado. It has 30 grams of unsaturated fat and, while estimates vary, about 16 of those grams are monounsaturated. You need just one-quarter of one fruit—to get optimal lycopene, beta-carotene and other antioxidant absorption.
• For additional salad toppings choose blueberries, raspberries and macadamia nuts. The latter are rich in monounsaturated fat and just a few will do. Maybe add a few sliced almonds, too, for bone-health and an extra protein crunch.
• For dressing, mix balsamic vinegar, honey and olive oil. One-third teaspoon of olive oil yields 3.3 grams of monounsaturated fats, along with polyphenols and vitamin E.

Mid-day snack:

• Try any smoothie -any kind of your choice- Top healthier choices for an energy boost are peanut butter-banana, or vanilla-banana-almond, tropical mango-strawberries with plain yogurt. Any smoothie will do. All smoothies range between 400 calories to 800 calories/16oz depending on the dairy choices you choose.

Note to brain for all men: According to both the International Society of Sports Nutrition and the Academy of Nutrition and Dietetics, you require 1.4 to 2.0 grams of protein per kilogram to build or maintain muscle mass. This is equivalent to about 0.64 to 0.82 grams of protein per pound of body weight each day.

Dinner:

Be boring and choose the same meals-eat the same thing every week. Make habit of your food choices. A habit is a pattern of behavior that becomes automatic over time.

Monday – Friday:

Go for grilled chicken, steamed vegetables, black beans, salad and one glass of red wine.

Please, avoid beer for the rest of your life if you can. That is the only way to get rid of your beer belly.

Weekend:

Go out and eat what you want! This is the time to let loose and have fun. You will be more likely to stick with healthy choices during the week, knowing that you’re free to eat what you want on the weekends. If I may suggest, though: go out on a date and split your meal. And maybe go for grilled fish, like, halibut, sea bass and salmon instead of red meat, which you should avoid at all cost.

After every date night dinner, if you live near the beach or a fun area, take a walk to burn the dinner off. The weekend is your opportunity to evaluate the changes in your body and energy levels. More importantly, it’s a time to embrace the attention you’ll soon be getting from woman who can’t take their eyes off of you.

Exercise and training essentials:

Forget about willpower. It doesn’t exist. Not consistently-enough for our purposes anyway. Build good habits, instead. Just like the mandatory sleeping and eating habits guidelines, laid out above, working out is no longer optional. Like I’ve said, when we do something routinely, it becomes a habit. So, start thinking of exercise like brushing your teeth.

How do we best burn fat during our routine workout? In the beginning, I suggest hiring a trainer to help motivate, track your progress and set goals. My advice is to use the same trainer your wife and/or girlfriend currently uses. A good trainer will combine aerobics for cardiovascular fitness with resistance training to strengthen your muscles.

For cardio, I recommend a running and cycling fitness workout. Before you take on running, spend at least two weeks walking at an aerobic pace. You will slowly graduate to jogging, until you’re finally ready to run. For cycling, consider investing in Peloton Cycling, it will be the best investment you will ever make. Peloton comes with an HD multi-touchscreen which links to WiFi allowing you to train live with some of the top cycling instructors in the country. It really is the best indoor fitness that you can do at your own pace. “Once you see results it will become something you totally crave”. However, before you spend the money on Peloton check with your doctor that it’s right for you. I have it and I love it. While Peloton cycling provides great fitness, it does not accomplish getting you out of the house. “Letting off steam” is the best therapy for most men and, for that, outdoor running still the best.

I’M SEXY AND YOU KNOW IT…

Men who believe they are sexy, look sexy. So, what they wear and how they act are a pretty big deal, too. Now, it’s no secret that a killer fashion sense doesn’t come in the average straight man’s repertoire.

So, here are some helpful tips from us ladies:

• Always aim for well-fitted clothing. Daddies, please get rid of your ultra-casual clothes: T-shirts, cargo pants, jean shorts etc. Not even to the park.
• On date night: Go for fitted dress tucked-in collar cuff sport shirt-preferable long sleeves and roll them up. White, light blue or contrast collar are very sexy. Pair with a dark pair fitted jeans or slacks to compliment the entire look. Dress it up with a sports coat in either beige or navy blue and wear well-made shoes. Quality has value – it’s worth the money.
• Faces: When you’re out-and-about, wear sunscreen with a tan pigment. Yes, like foundation, it will hide imperfections, like that white-boy redness…or the whiteness itself. Sorry fair-skinned guys, toning-down the “white look” will make you appear younger.  Unfortunately for some, looks are everything.  Dress to look your best.

Let’s break it down for review. Good sleeping patterns, great nutrition and a practical exercise regimen can become habits that change your life. All you have to do is make the choice to change. And, by applying the “habit approach”, you’ll speed up the process for these changes to take root subconsciously. Be goofy and active. If you stay fit and young-at-heart, you will be in better shape than most men half-your-age. You will be ageless. Consistency and a good attitude are the secrets to achieving all of your goals. Know that you’re sexy and look that way (well-dressed and sharp) and you stand out from all the others. Believe. In. You.

By Esmie Gallemore at esmie blog’s corner.

Ten years ago no one was talking about probiotics. Only recently do we understand their benefit, not only in terms of the digestive system but also for brain function, fighting infection, controlling high-blood-pressure & cholesterol, treating depression & chronic fatigue syndrome, overcoming IBS, and losing weight. Perhaps even more importantly, probiotics are an essential beauty secret, helping you look younger and healthier. …not to mention its boosting effect on your libido!

Vaginas and probiotics

Let’s cut to the chase and talk about the female reproductive organ. Ladies, do not underestimate the power of the vagina. And guess what? They get better with age. That is, if you treat them right. I’m sure you’ve all heard the old adage, “if you don’t use it, you lose it”? Well, same goes with vaginas – they were meant to be put to use! In some women, the natural ability to balance yeast and bacteria diminishes, resulting in recurrent yeast infections, which can often lead to bladder infections.

Annoyingly, the common treatment for bladder infections is antibiotics, which can actually cause yeast infections! Suddenly, you’re stuck in a neverending cycle. And we wonder why our sex drive sucks? The energy spent on treating the side effects of sex are just too much to bare. So, some of us decide to take the easy way out and run from the penis entirely.

Luckily, the use of probiotics helps prevent the recurrence of yeast infections and restores the vagina’s natural internal environment. It also restores the protective layer over your vaginal walls which helps fight infection. See, the results are incredible!

The vagina is surrounded by strong muscles, powerful sensory nerves and multiple arteries with rich blood supplies – all of which happen to be key players in the ultimate orgasm. So, use probiotics and you won’t cheat yourself out of crazy good sex and multiple orgasms.

Note: vaginal dryness can affect anyone at any age. No, it’s not just a “menopause” symptom! Here’s a hint: whenever you take your probiotics, apply coconut oil vaginally to maximize the positive effect. Coconut oil is antibacterial and antifungal, so it will help prevent yeast infections while keeping you nice and wet.

Looking younger and sexier with probiotics

Our inner ecosystems fight daily battles to maintain our body’s balance. So, as we get older, factors like poor nutrition, environmental toxins, smoking, uv light, alcohol, and stress take their toll on our strong but fragile systems. When we’re young, we think we’re invincible and pay little attention to our body’s interiors – after all, they’re newer and more resilient, at that point, not yet exhausted by years of (face-it) misuse. Or maybe we’re just not seeing the issues until they manifest, years later, on our bodies’ exteriors. Sometimes it takes an issue offending our vanity, for us to really wake up! Whether we’re noticing lesser muscle tone, weight fluctuations or skin changes, we start to understand the price that’s paid for the brazenness of youth.

The good news is, it’s never too late to turn back time! So, let the changes begin!

The long-term integration of healthy bacteria into your daily lifestyle is key. Probiotics help produce vitamin B and K inside your intestines for immediate absorption. In general, they famously assist digestion, jumpstart the immune system, and enrich the blood – the latter being the body’s main transport system for oxygen and other vital elements to the organs. Ultimately, probiotics lighten your body’s workload by helping restore balance!

Probiotics and Brain Function

UCLA research discovered that healthy women who regularly consumed probiotic-enriched yogurt demonstrated improved brain function.

The study’s main author, Dr. Kirsten Tillisch, commented, “Many of us have a container of yogurt in our refrigerator that we may eat for enjoyment, for calcium or because we think it might help our health in other ways.

And get this! Probiotic bacteria might actually be able to rewire the neurochemistry of the brain to target chronic stress conditions like anxiety and depression!

Health Benefits of Taking Probiotics

Bacteria itself gets a bad rap and I think it’s about time they get to tell their side of the story! I get it, trust me. The thought of throwing back a few billion bacteria everyday might be (literally and figuratively) hard-to-swallow. But, never fear! A growing body of science suggests that you can prevent and treat various imbalances with foods and supplements containing live bacteria.

I hope you’re starting to see why the idea of self-prescribing bacteria might not be as outlandish as you may have thought? An estimated 100 trillion microorganisms, representing more than 500 different species inhabit every normal, healthy bowel. We call them microflora. These “tiny flowers” rarely make us sick – quite the contrary! In fact, they actually keep threatening intruders at bay.

By Esmie Gallemore – at my corner blog page

Everyday, from this moment forward, is about you: Even if you’re unsure of the outcome, be decisive! Make an educated decision and go for it. Be selfish and make yourself a priority. Gain knowledge and change paths. Never look back. Not even for a split second. It’s now or never.

Set your main goal: Do you want to look younger or fitter? Do you want to overcome symptoms of menopause or impotence? We can help! Choose your target and let’s prepare a plan of attack. There is a solution for you.

Looking younger: Consider Omega 3 fatty acids, water and anti-oxidant-rich foods for a healthier appearance. Omega 3 fatty acids, found in fish – especially fatty fish like Salmon – are very beneficial for your skin and can help your all-around appearance. Drink more water. That’s an essay in itself but you know you should. Eat lentils, beans and green leafy vegetables. These are all powerful sources of antioxidants and important minerals that will help you look hydrated. Women: please take the time to remove your make-up at night. It will help your skin stay hydrated and elastic. Always apply moisturizer. This is indeed one of the best tips for the appearance of well-hydrated and soft skin. I know this may sound crazy, but stop frowning! Trust me, it will help avoid wrinkles. The sun is your worst enemy and the main source of aging. Practice expressing yourself without crinkling your forehead. Your best friend from this point forward is a big – and by big I mean HUGE – hat and sunglasses. Sunscreen, while helpful, does less than you think to protect you against the damaging effects of direct sunlight. But if you are a sun-worshiper, wear plenty and don’t forget to reapply every hour or so. Oh, and drink red wine: It has a powerful compound for anti-aging and can help to lengthen your lifespan. Eradicate sodas from your life. No more sugar-filled drinks. One last tip on how to stay young: take vitamin D supplements so that you can avoid the sun as much as possible. There are multiple benefits of Vitamin D, including lesser chance of diseases like depression or cancer, a fact which is also supported by these studies. Avoid smoking or hanging out with smokers. One day next to a smoker is one-day-older you’ll look.

Losing weight: Begin with eating lots of fruits – all day long. Fruits are powerful antioxidants that can protect your body from oxidative damage and provide a better alternative to processed sugars which adversely affect your metabolism and promote weight gain. Avoid junk food at all costs. It’s called “junk” and “fast” for a reason. Fast because it’s one of the most rapid ways to gain weight and “junk” because processed foods are harmful to your organs and increase your risk of diseases down the road. Did you know they have also been proven to actually increase your appetite. Today can be the day you change. Start easy. Drink lots of water 30 minutes before meals. It can help suppress your appetite and maintain weight loss. Up to 44% more weight can be lost in the short and long term by adding water before every meal and it will improve the appearance of your skin. People, please, please DO NOT OVER-EAT. Learn how to be content with small meals. Most people are overweight because they over stuff themselves when things get tough. Avoid processed carbohydrates. Processed carbs can lead to many diseases as proven by scientific studies. When you’re hungry, go for nuts like raw almonds. They’ll help suppress your appetite.

Commit to a sport: If you want to be in the best shape ever – or at least your best shape – pick a sport and do it heavy duty. And don’t give me that bull crap line that you’re “too old.” Let’s start with walking. If you can walk, that can be your heavy duty sport. As you get stronger walking, pick a different sport that fulfils you. If you think that sounds too hard, just keep on walking until you gain more confidence. By building toned and stronger muscles, you will look younger than your age.

Cultivate better sleeping patterns: Sleep more than 7 hours a night and choose an active job! Pick a job that keeps you up and about rather than in a chair most of the day. These changes will improve your energy levels and your ability to focus.

Bypass menopause and maintain your libido. Age-related hormone changes don’t have to define you. Just as the right diet improves your health and nutrition, the right supplements can help you overcome changes in glandular function. Before your ovaries are screaming for support or your penis needs a lift, make systematic changes to your supplementation and lifestyle to maximize health and pleasure. Regular exercise, the right diet, getting enough sleep, reducing stress, moderating alcohol intake and natural supplements can help balance your hormones and restore vitality.

Smile and let go of your iphone: Fix your smile, whiten your teeth and start talking. You will find that you’ll become more sociable and more approachable. Have a girls/boys night out once a week – this will help your smile! Loosen your attachment to the cell. As traumatic as this may sound, try to limit phone use to certain hours per day – maybe one hour during lunch and another before dinner, just to let people know you’re still alive and kicking. You will find you have more time each day to accomplish the goals outlined above and live the life you deserve!

By Esmie Gallemore at my corner.

Did you know they’re also maps of your physical health? Healthy eyes reflect healthy bodies and healthy bodies make for happy people. Our founders created Veyetamins with your happiness in mind. So, while our supplements focus on the eyes, they’re also designed to revitalize the whole body toward the prevention of disease. Just remember, like any supplement, Veyetamins should be used as part of a healthy lifestyle. Check out some tips below!

1. Eat a well-rounded breakfast made from fresh wholesome ingredients
2. Consider white meat or fish (wild salmon or sardines). Wild Salmon has the equivalent to Omega-3 fatty acids which is good for your brain and heart, If you do not like fish, consider our fabulous Omega-3 DHA. Limit red meat to twice per week, at most.
3. Include green leafy greens, like spinach, with ever meals
4. Always avoid deep fried and processed foods
5. Snack on raw almonds! 9 a day keep the doctor away.
6. Follow a simple exercise regimen daily. It doesn’t have to be strenuous – just a 30-minute walk is sufficient.
7. Indulge your craving for high quality dark chocolate. It’s everyone’s favorite antioxidant!
8. Or maybe you prefer red wine? Doctor recommends a glass a night!
9. Get plenty of sun! It’s one of our greatest free sources of Vitamin D. But make sure you limit exposure and always wear UV protection.
10. Avoid smoking
11. Learn from your food and listen to your body! Check out nature’s own health chart below.
    

By Esmie Gallemore at my corner.