Green smoothies are a natural drink, very healthy and filled with nutrients. They are made with fruit, raw vegetables and liquid base milk, water, coconut milk, soy, almond or fresh juice. You can use other ingredients such as sweeteners and aromatizers (sugar, honey, maple syrup, mint leaves, etc.) to enhance taste and to increase vitality you can add superfoods. So, you will change a green smoothie into a super smoothie!

Making smoothie should be simple, all you need just a blender and the ingredients. But before we start our guide on how to make a smooth smoothie, I’ll show you a little how everything started. The story of smoothie begins in the tropical countries of the United States because it is common to take the beaten natural fruit.

From the ’60s, this tradition extends to the United States, where it became fashionable, especially in California. At that time, there was a boom in America for healthy food, all light and organic and natural drinks (healthy eating).

Today, the use has spread to all parts of the world because of the ease of preparation and the number of nutrients they bring to your body.

Preparing healthy smoothies at home

A green smoothie is prepared in an instant and is delicious! To prepare it, you just need to follow some simple rules:

First step: Add a floating base to your smoothie

The first step is to add a floating base to your smoothie. There are many options you can use: water, milk in all its variants (cow, vegetable, soy, almond, coconut …), yogurt (Greek, natural yogurt, flavors), juice (orange juice, apple, lemon juice) and also tea.

Almond milk, an ideal substitute for consumption. It contains no lactose but very few calories and is a drink full of minerals and vitamins. It can’t be missed in your kitchen!

First, pour 1 or 2 glasses of the beverage you choose into the mixer. In the beginning, I recommend pouring small amounts of liquid, because if you have something thick, you can always add a little more to the end (it’s a matter of trying to find the texture you like for your smoothie).

It is advisable to pour the liquid first, as it will cause the knives to carry less and prolong the life of the mixer.

Step two: add vegetables and fruits to your green smoothie

Here is the combination of food you can use endlessly, but it would be good to use two pieces of fruit and combine it with some vegetables. Among the most popular fruits and vegetables are strawberries, kiwi, apple, banana, pears, pineapple, watermelon, melon, mango, spinach, salad, celery, cucumber, avocado, carrots … As you can see, the options are great!

Every fruit and vegetable has its nutritional properties, so you can make energetic shakes, shake for weight loss, some form of the disease, athletes and even milkshakes to combat constipation. The possibilities are endless!

There are a lot of recipes that you can do and it can try to suit you best.

Third step: Aromatizers and sweeteners (optional in your smoothie)

Use flavoring agents and sweeteners to give your smoothies recipes flavor of taste.

Often because of the type of fruit or vegetables you use, you get a milkshake with a bitter taste or you don’t have the sweetness you like. Solution? Very easy. Try adding some of these ingredients: sugar, honey, maple syrup or agave, date, mint leaves, cinnamon etc.

Cinnamon is a very good choice because it contains almost no calories. If you like the sweet taste, you know it.

Step four: Superfoods (recommended)

Some vegetables stand out because they have a high nutritional value and are therefore called superfoods or “superfood”. They all have a great source of nutrients in common that are very beneficial to your organism.

You should know that there are many, but the most common: alfalfa spirits, turmeric, cocoa or powder nibs, maca, bee pollen, ginger, chia seeds, goji berries, ashwagandha, spirulina, acai berries etc.

Add extra energy to your favorite green shaker!

A swimming pool is one of the favorite places to refresh our body. Refresh our body is one of a key to making healthy besides consumes vitamin D. So Make sure your swimming pool always clean. Supporting the performance of a swimming pool is necessary. A clean pool will provide a comfortable impression for its users. Besides, the cleanliness of the pool also ensures the health of anyone who is in the pool.

So, to always be in a clean condition, it is necessary to clean the swimming pool periodically and don’t forget to prepare and use the right tools for it. What do we need to clean pool? There are some tools you can use to make your pool clean. For example, telescopic pole, vacuum head, vacuum hose, etc.

They are swimming pool cleaning equipment. This cleansing is done to keep the water clear and free from various kinds of dirt, germs, and another microorganism that can cause disease. To be more comfortable, swimming pool cleaning should be done by using equipment explicitly made to clean the pond. By using the equipment, the cleaning process will be done effectively and efficiently.

What is used to clean pools

1. Telescoping Pole

In pool cleaning, this tool can be used as a handle by connecting it to floor brushes, wall brushes, and leaf skimmer. By using the handles, we do not have to go down to the pool or dive to clean the inside of the pool. However, we can stay edge by the pool while cleaning the inside of the pool with the help of a telescopic pole. This is one of my favorite pool vacuum because simple to use. Cleaning your pool is a fundamental piece of pool upkeep. Connect a telescoping pole to your  hose and show signs of improvement venture into your pool’s profound closures and other difficult to-achieve places.

In general, the telescopic pole has a length of about 2.5 m and is made of durable aluminum or fiberglass and lightweight materials. As for size, this tool can be extended by pulling both ends up to reach a maximum length of about 4.8 m. With that length, the brush can reach the bottom of the pool so it will facilitate you in brushing the floor of the pool.

2. Leaf Traps

The next pool cleaning equipment is a Leaf Trap or Leaf Canister. The leaf trap is Automatic suction type pool cleaners or vacuum heads. Leaf traps have a function to prevent clogging of pump baskets and filters, and it is associated with the finish of the vacuum hose just before the pool skimmer.

3. Vacuum Hose

A vacuum hose is a tool that has a function to connect between the vacuum head to the vacuum or vacuum fitting on the pool wall. A vacuum hose has a diameter of 4 inches and has a long interval varied. For the length of this hose are various kinds: there are 9 meters, 12 meters, and the most extended 15 meters. The vacuum hose is made of an elastic plastic material, so it is very flexible to use.

From this vacuum hose, filter pump can suck the dirt at the bottom of the pool.

This tool is essential to support the process of swimming pool vacuum, so when there is a problem in the vacuum hose will make the process of vacuum in the pool will be hampered, and the results obtained less than the maximum. There are several steps you must know, first make sure the vacuum hose is connected to the vacuum head and telescoping pole (both above).

Then lower the tool to the pool, and you fill the vacuum hose full of water and plug the end of the hose into the skimmer suction hole or particular vacuum channel on the wall. What will happen is Water and the debris drawn to the filter pump basket through the vacuum hose. Function Skimmer vacuum plates or in-line strainers is to prevent clogging of small pump baskets.

4. Vacuum Heads

You are required to clean pool at least once a week. A good vacuuming is a good idea to make a dirty pool look good. In step of cleaning, the pool needs to be vacuumed on a regular basis. A vacuum hose is connected to the vacuum head and ensure the vacuum head is joined to the shaft.

After that, lower it the pole and vacuum head into the pool. Next, plug the hose and connect it to the skimmer. You must know that vacuum heads have two different types. One is designed for a vinyl lined pool and has brushes instead of wheels, and the other is designed to have wheels and weighted for the concrete pool.

5. Vac Plates

Plates that fit your skim basket with a lift center lift adapter called a skimmer vacuum plate or Vac Skim. You can start connecting to the end of the hose after dipping the hose with water, and the next step is to place quickly above the skimmer basket. You trap the debris in a more prominent and more comfortable to clean skimmer basket Now, instead of sucking dust into the pump basket. You should know the Vac Skim plate has a particular size and this is due to fit with a custom-sized skimmer basket. So we will save time and vacuum up the dirty pool with Skimmer vac plates.

6. Skimmer Nets

I think this is simple equipment. This is a low net and leaf rake. The function of the skim net is to remove light debris floating on the surface of the pool before sinking to the floor, removing leaves, bugs and other debris. Make your pool clean easier! So, you must have this equipment.

7. Pool Brushes

Pool brush is a unique brush to clean the dirt on the pool. This tool is used to remove the moss-lichens are often attached to the pool wall and on the floor of the pool. Similarly, the various tools above, to use this pool brush must also be attached with a telescopic handle. Pool brush is essential. Because as bright as any of your ponds, still needs to be brushed. Gradually, the walls and floor of your pool will be dirty and will appear a layer of dirt. Layers of dirt can come from dust into ponds, sweat, oil, minerals, and other substances that enter the water and react with swimming pool drugs.

There are several types of Pool Brushes. Stainless steel used for plaster or concrete pools, Plastic bristle brushes used in all types of ponds are usually ideal for above ground and vinyl pools and next for plaster ponds only have to use a combination of steel/plastic feather brush

8. Leaf Bagger

You often Clean the debris and leaves out of your pool with Leaf Bagger. Leaf baggers are ideal for cleaning quick places or cleaning pool floors full of leaves. It’s available with a mesh leaf pouch, or an excellent mesh pouch.

9. Stain Master

Stain Master is your solution for stain and algae problems. This tool is the ideal solution for small local stains on plaster pools especially metal stains, rust stains, or mineral deposits. How to use stain master? Start, attach the Stain-Master to a pool pole and don’t forget to thread the supplied hose attachment and cap onto a gallon container of muriatic acid.

10. Pumice Stone

The pumice stone is light lighter glass lava that can be rubbed through the stain of the pond to remove it by grinding it from the surface. We can use a pumice stone to remove stains or local sediments in the concrete pond is a pumice stone, and this method is quite useful. Pool Stone Blocks are a pumice stone that can stick to your palm pole or a pumice stone that has a handle that you can use to swim.

More details, this tool Works well on cement stains, berry stains, for removing hard water, mineral and mildew stains from ceramic tile grout, and concrete surfaces and calcium deposits on plaster or tiles and Can also be used to rub the head of black algae from the surface of the swimming pool.

11. Pool Scrubbing Mitt

Vinyl pools should use Tile & Vinyl Cleaner, and avoid acid-based chlorine or cleansers. As part of your weekly maintenance schedule, commercial pools are busy scrubbing the tiles of bands and skimmers inside with a chlorine-based abrasive cleaner such as Comet ™ or Soft Scrub ™. See our Tile Grout Scrubber and Pool Scrubbing Mitt, both of which are perfect for dirt and water stains, or apply chlorine paste or decrease the pH to underwater stains.

12. Skimmer Weirs

Weir Skimmer works on the fundamental principle of a dam. Oil generally has a smaller viscosity than water, so it will float on the surface. Weir skimmer keeps only the oil that floats on the water into the reservoir and then distributed using the pump. Remember, the skimmer weir has a vital role in the skimming action of your skimmer. so, if Misaligned, broken or missing weirs it can make a pool skimmer loses most of its effectiveness

13. Return Eye Balls

The last equipment that you must know is Return Eyeball.This tool has a function that aims to return correctly helps to direct the pool water circularly and creates a slight surface ripple to help transport the floating leaves in front of the skimmer.

We used to see there is a plant grow in-house or office building. The indoor plant has been recommended to bring fresh air inside. It can reduce pollutants in the room and fresh your eyes when you see the beauty of it. Ivy plant is the most common houseplant. It’s been loved by many people, and it’s easy to grow as an indoor plant. It’s good to tell you that ivy is one of the most air purifying houseplants, it absorbs harmful substances from the sky and changes it into pure oxygen. Of course, it’s good for your environment. This beautiful plant can grow long and lush and be bringing you a green nature to your living space. It can become both indoors and outdoors. Ivy plant is species from Araliaceae family, it becomes to all over the area, climbing the walls, and tree trunk. Many people interested in growing Ivy. It’s necessary to know how to care for an Ivy plant.

Growing Ivy indoors is easy as long as you know how to take care Ivy plant proper. Let’s learn more about Ivy and Ivy plant care.
There are a lot of available variety of ivies. There are English Ivy (Hedera Helix), Irish Ivy (Hedera Hibernica), Algerian Ivy (Hedera canariensis), Persian Ivy (Hedera colchica), Japanese Ivy (Hedera rhombea), Russian Ivy (Hedera Pastuchovii), Nepal Ivy (Hedera Nepalensis).

English Ivy is the most common type of ivy-grown indoors. English Ivy (Hedera helix) is a European outdoors plant which also does well indoors. Each variety of ivies comes in several different cultivars and variegated. The difference seems at leaf color and shape. They can be white, yellow, gray, black, gray, cream, and green. Because the number of colors and shape, may it make you confused. It depends on your preference whether you choose all shades of green or variegated. Make sure you find the best one for you.

How to care for an Ivy plant indoors?

Ivy is easy growing houseplants; it’s not difficult to grow ivy indoors as long as you know what the plant needs. The first thing to remember about growing vine indoors is that it requires bright light. You have to keep providing all plant ‘s needs regarding water, light, and humidity to let your ivy indoors grow as well. If vine inside doesn’t get enough light, it will become leggy and sicky looking and more prone to pests. Your vine may produce short leaves and growth stunted if it doesn’t get proper light. Moreover, the beautiful colors on the leaves will disappear, the color fades and dull green in less light. Your expectation for unusual of ivy indoors may be gone. Also, you should also pay attention to the soil, and it should be well drained and evenly moist.

Ivy Plant Care

Ivies like to live in moist soil. You need to keep the land in proper wet. Watering the soil regularly or don’t let it dry. But before you water your ivy plant again, it’s better to check the ground first whether it is dry or still moist enough as ivy doesn’t like in overly wet soil. So, make sure that your plant has perfect drainage. In taking care of ivy plant, you should also include regular fertilizer. Frequent fertilizer can make your ivy grow fast and lusher. Fertilize your vine at least once a month in the spring, summer, and fall with a water-soluble, nitrogen-rich fertilizer. Avoid fertilizing your vine in the winter because it is inactive period. If you feed it in this period, you will get more harm than a benefit of it.

Having a periodic washing for your ivy to remove dust and pests from their leaves. You can shower the plant and let the water run over the plant for a few minutes. Be aware when the plant has a severe pest infestation, you may need to bring the spray closer to the plant and shower it harder to throw off all the pests. If the ivy grows too long, you can remove old leaves now and again, and sometimes occasional pruning is advisable.

Growing ivy indoors is such a great experience and fun. You will not only get a wonderful outdoors inside but also get the pure fresh air produced by creepers. Moreover, you may get a compliment by others who come and see your beautiful climbers. Caring ivy plant is natural and rewarding. You may try to grow the wide selection of ivy plants, and it would be so exciting and fun.

I think that can make you happy like having good health all through the year. Having good skin is an indication that you are healthy. However, it seems like achieving it would be easy.
Exercising adequately in the gym is an ideal way of achieving it.

But maintaining good skin is probably what is more challenging that you can ever think. It requires more than just exercising and that is where nutrition becomes handy. You need always to check what you eat and at what time you take it. In this case, I want to tell you why refraining from sugary foods should forever be part and parcel of your daily nutrition.

So what is your Understanding of Sugar-Free foods and how to give up sugar?

These are the types of food substances that contain low levels of refined sugar. Some of the common ones that you’ll always find when shopping for something to eat include vegetables, seeds, nuts and some fruits among others. If at all you’re conscious of your health, eating these types of meals should be the only thing you should be thinking about and include in your menu.

They make it easy for your body to optimize its functions accordingly. You’ll realize that sugar-free meals enable your skin to glow and enhances your health in general. However, in as much as they are ideal, you need to be cognizant of some of the food products that seem like are sugar-free yet they contain refined sugar. For instance, chicken fillet and sauces. You need to be wary of when including them in your menu.
The most disturbing thing is that many people rarely change their eating patterns. Instead, they choose to substitute sugary meals with other forms of such foods.

It does not matter, just know that the reaction that happens in your body is more or less the same. It might feel relieving during the initial stages, but in the long run, you’ll feel the effects of such foods.

How Do You Maintain Sugar-Free Diet?

Maintain sugar-free diet is the overarching question that many people struggling especially with weight loss and aging skin tend to ask frequently. You’ll realize that most of the resources that are available online usually talk about the types of sugar-free food products that you need to eat and ignore the tips that you should use when taking such meals.

Let me show you best ways that will enable you to maintain the sugar-free lifestyle

1. Avoid All Sugary Food Substances at Your Disposal

We have several types of sugary foods that you can easily access almost on a daily basis. Some of them include biscuits, sweets, chocolates, cakes and soft beverages among others. The best thing to do is to avoid eating them. Understandably, the temptation at times may be difficult to resist, but you need to bear in mind that good things in most cases call for sacrifice.

We have a wide range of options in the market that you can always substitute with the sugary meals. For instance, rather than taking snacks most of the time, choose to eat raw nuts or raw vegetables and fruits. But if possible, you can as well avoid grains because most of them contain natural sugar. It thus means that your urge for sugary meals will rise if you continuously eat fruits.

2. Reduce Usage of Sugar in Your Diet

If you are used to drinking coffee or tea that contains sugar, it can be somewhat tricky to stop drinking sugarless drinks suddenly. So as a matter of concern, you need to start practicing life without sugar by reducing the amount of sugar you add to these drinks. This should be gradual until the day you’ll fully be able to drink sugarless tea or coffee comfortably.

At the same time, you must ensure that you avoid buying beverages that contain sugar. These are some of the elements that instead increase your urge of taking sugar most of the time. It is thus essential to stay away from them irrespective of how you can be enticed to drink them.

3. Introduce Protein-Laden Meals in Your Menu

Whenever you’re eating foods rich in carbohydrates, try to incorporate some proteins or the so-called good fats. This helps in replacing things such as jam and sweet bread. Some of the ideal protein foods that you can always add are seeds and nuts. Instead of bread, you can make homemade crackers that you’ve made from almond flour.

Such meals are rich in proteins and hence will neutralize the need or urge for sugar intake. Maybe you’d be worried that the meals contain a lot of calories, which is apparently right but at the same time, you should be cognizant of the fact that you need to eat the relatively low amount of carbohydrates.

4. Read the Food Labels to Identify Sugar Content

When shopping for food substances, it is vital to ensure that you carefully read the labels on the packaged container. The importance of this is that it allows you to understand the type and level of sugar content that is contained in the same. So that it makes it easy to choose whether or not it is ideal to pick it.
At the same time, you need not be blinded by just the basic details on the label. Some manufacturers would entice you on how the food is made of sugar-free ingredients yet in a real sense it is not the case. Be attentive and research more when buying foods.

5. Come Up with a Feasible Meal Plan

Walking to the market every time and randomly choosing the food substances, you’re going to eat ill-advised. Sit down and come up with a proper plan of what you’re going to eat for let’s say a week. Create a menu and follow it to the latter. This way, you’ll be able to avoid eating sugary food even since you already have a plan that guides you. It is failing to have a proper idea that often leads to random choosing of meals that you find yourself eating sugary meals even when you did not intend to.

Hi today i am going to share best way to gain vitamin D in my article.

You could probably say 2018 was the year of “vitamin D”. The superstar nutrient has regularly been appearing in newspaper, magazine, television and internet articles and blogs everywhere you turn. Proponents say that getting enough of this vitamin can protect you against everything. Vitamin can protect from cancer and depression to diabetes heart disease and research touting. These benefits have been rolling in for several years now.

How To Get Vitamin D

That’s why it’s so surprising that The Institute of Medicine (IOM) November 2018 report based their recommendations bone health need the amount of vitamin D. Although they looked at studies linking vitamin D to chronic illness. They concluded that there is not enough evidence to support vitamin D benefits above and beyond bone health. Here’s what they recommend:

600 IU (International Units) Vitamin D a day for most children, teens and adults under 70 years of age. Over 70 the RDA’s go up to 800 IU a day.
An upper limit of 4,000 IU a day for everyone nine years old and older.
The report also states that based on these numbers most Americans can quickly get the Vitamin D they need. Its mean there are no widespread deficiencies. Before this report, doctor’s offices across the country began to test routinely. Scrutinise Vitamin D blood levels, treating low levels with prescription doses of vitamin D. Once a patient’s serum vitamin D reaches a reasonable level than many supplements their diet with vitamin D at higher than recommended doses.

Vitamin D Production

In addition to individuals under the care of a physician, some people began taking high vitamin D doses on their own. Drug stores and pharmacies sell capsules of vitamin D in doses up to and over 1000 IUs. It will be interesting to see if this changes over the next few months.

What Foods

So where do we get Vitamin D? In food. Vitamin D is available naturally in foods like sun-light exposed mushrooms, salmon, mackerel, egg yolks, liver, sardines, oysters, tuna and shrimp. It’s also added to the menu. Foods fortified with vitamin D include milk, some cheese, tofu, yoghurt, cereal, margarine, and even orange juice.

Why Do We Need The Sun

From the sun. Uniquely and almost magically, Vitamin D is naturally manufactured in the skin when the sun shines on it. Only 15 minutes in the sun three times a week, without sunscreen, and our bodies will produce enough vitamin D to keep us going. So, if you spend time outdoors remember this will automatically up your vitamin D levels, in addition to the food that you eat. The good thing is you can’t overdose on the sun when your body has enough your skin automatically stops producing Vitamin D.

You can, however, overdose on supplements, it’s pretty hard to overdose on food as vitamin D levels are pretty low. According to the IOM report over 4000 IUs/day of supplemental vitamin D can cause too much calcium to build up in the blood causing possibly kidney stones, headaches, anxiety, depression, fatigue, stomach pain, cardiac arrhythmia, muscle weakness, aches, pains and fractures. Daily doses above 10,000 IUs a day are known to cause tissue and kidney damage, the panel said. For this reason, higher doses of supplementation are to be taken with caution and only while under the care of a physician.

How To Raise Your Vitamin D Level

Major health organisations like the American Dietetic Association (ADA) endorse the report of the IOM and believe that with the consumption of a variety of food and time outdoors most of us can obtain adequate levels of vitamin D. But the debate will continue. Vitamin D expert Michael Holick and others like him believe we need even higher levels than what the IOM recommends especially for people living in the northern climates or those with dark skin colour. Furthermore, nutrition research on the benefits of Vitamin D related to cancer, heart disease, autoimmune diseases, and diabetes, will continue to heat up in the scientific community as research grows.

For now, I’ll be eating salmon, mushrooms and eggs like I always. I’ll also be keeping an eye on Vitamin D.