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Yogurt, nut butter, fruit, seeds, juice, greens—you name it, you can put it in a smoothie. But how do you make a smoothie that’s healthy, tasty, and doesn’t pack in a whole day’s worth of calories? We challenged 11 healthy living experts, nutritionists, and chefs to fit as much nutrition as possible into a 12-ounce smoothie. The catch: it had to be delicious, too! Happy sipping.
Kale is rich in iron and calcium to strengthen bones, while blueberries pack antioxidants and memory-boosting compounds. Chia adds inflammation-reducing omega-3 fatty acids to improve cholesterol and almonds are bursting with vitamin E to beautify your skin. ½ c almond milk½ c kale leaves, stem removed½ lg banana, peeled and frozen¼ c frozen blueberries½ Tbsp raw almond butter½ Tbsp chia seedsCombine all ingredients in a high-speed blender, and blend on the highest speed until smooth.
NUTRITION (per serving): 200 cal, 6 g pro, 30 g carb, 6 g fiber, 15 g sugars, 8 g fat, 0.5 g sat fat, 85 mg sodium.
Coconut Almond Smoothie
This smoothie is loaded with fiber from the apple, banana, and oats, as well as protein from the almond milk and almond butter. Ground flax is packed with omega 3s and more protein and fiber.1 c almond milk
1 apple, thinly sliced
1 banana, peeled and frozen
2 Tbsp almond butter
2 Tbsp rolled oats
1 Tbsp ground flax seeds
1 Tbsp ground cinnamon
1 tsp coconut flakesCombine all ingredients in a blender, and blend until smooth. Serve chilled.
NUTRITION (per serving): 550 cal, 13 g pro, 82 g carb, 18 g fiber, 43 g sugars, 25 g fat, 3 g
Assume a plank position, resting on your elbows, with the balls of your feet about shoulder width apart. Your elbows should be directly underneath your shoulders, your back should be flat, and your neck should form a straight line with your back. Tighten your rear end and abdominals and the front of the thighs.
Hold this position for the suggested amount of time. Do not allow your lower back to sag.
What it does: This plank exercise strengthens the entire core. (Find out more tips to get better abs without crunches.) Form tip: To intensify this exercise, narrow your base of support by moving your feet closer together. You can also get full-body, mix-and-match workouts to help you burn fat, tone muscle, and reboot your body in my new book 60 Second Sweat.
Assume a plank position, resting on your elbows, with the balls of your feet about shoulder width apart. Your elbows should be directly underneath your shoulders, your back should be flat, and your neck should form a straight line with your back. Tighten your rear end, abdominals, and the front of the thighs.
Plant your right hand on the ground and push up, then do the same with your left hand, to walk up and onto your hands.
Reverse the movement going back down, moving onto one elbow at a time. Repeat for the suggested number of reps, not allowing your lower back to sag.
What it does: This plank exercise strengthens the entire core and increases shoulder strength and stability. Form tip: To intensify this plank exercise, bring your feet together and narrow your base of support. Assume a plank position, resting on your elbows, with the balls of your feet about shoulder width apart. Your elbows should be a few inches in front of your shoulders, forming a longer lever than in a standard plank. Your back should be flat, and your neck should form a straight line with your back. Tighten your rear end, abdominals, and the front of the thighs.
Hold this position for the suggested amount of time, not allowing your lower back to sag.
What it does: This plank exercise strengthens the entire core. Form tip: To intensify this plank exercise, bring your feet together and narrow your base of support.
Lie on your left side with your left elbow propped up directly underneath your shoulder. Your legs should be straight and stacked on top of each other.
Tightening your abs and the front of your thighs, lift your hips up and into the air. Your body should form a straight line.
Hold this position, not allowing your hips to sag, for the suggested amount of time before switching sides.
What it does: Strengthens the entire core with an emphasis on the side abdominals. Form tip: During this side plank exercise, make sure your top shoulder does not rotate forward, as this makes the exercise less effective for your side abdominals.
Vitamin C is an essential nutrient required by the body for the development and maintenance of scar tissue, blood vessels, and cartilage. Vitamin C is also necessary for creating ATP, dopamine, peptide hormones, and tyrosine. As a powerful antioxidant, vitamin C helps lessen oxidative stress to the body and is thought to lower cancer risk. High vitamin C foods include bell peppers, dark leafy greens, kiwifruit, broccoli, berries, citrus fruits, tomatoes, peas, and papayas. The current DV for vitamin C is 60mg. Below is a list high vitamin C foods, click here for vitamin C foods by nutrient density, and here for an extended list of vitamin C rich foods.
#1:Peppers (Yellow Bell Peppers),
#2: Guavas
#3: Dark Green Leafy Vegetables (Kale)
#4: Kiwifruit (Green)
#5: Broccoli
#6: Berries (Strawberries)
#7: Citrus Fruits (Oranges)
#8: Tomatoes (Cooked)
#9: Peas (Mange Tout)
#10: Papaya
Belly dance is an expressive dance which emphasizes complex movements of the torso. Originally a Middle Eastern folk dance, it has evolved to take many different forms depending on the country and region, both in costume and dance style. New styles have evolved in the West as its popularity has spread globally.
The term “belly dance” is a translation of the French term “danse du ventre”, which was applied to the dance in the Victorian era, and probably originally referred to dancers from the Ouled Nail tribes of Algeria. It is something of a misnomer, as their dance used more abdominal movements than the dances described today as “belly dance”.
In Arabic, the dance is known as Raqs Sharqi (“Eastern Dance”) or Raqs Beledi(“Country Dance” or “Folk Dance”).
Belly dance is primarily a torso-driven dance, with an emphasis on articulations of the hips. Unlike many Western dance forms, the focus of the dance is on isolations of the torso muscles, rather than on movements of the limbs through space. Although some of these isolations appear similar to the isolations used in jazz ballet, they are sometimes driven differently and have a different feeling or emphasis.In common with most folk dances, there is no universal naming scheme for belly dance movements. Some dancers and dance schools have developed their own naming schemes, but none of these is universally recognised.
Turkish belly dance is referred to in Turkey as Oryantal Dans, or simply ‘Oryantal’. The Turkish style of bellydance is lively and playful, with a greater outward projection of energy than the more contained Egyptian style. Turkish dancers are known for their energetic, athletic (even gymnastic) style, and their adept use of finger cymbals, also known as zils. Connoisseurs of Turkish dance often say a dancer who cannot play the zils is not an accomplished dancer. Floorwork, which has been banned in Egypt since the mid-20th century, is still an important part of Turkish bellydance.Another distinguishing element of Turkish style is the use of a 9/8 rhythm, counted as 12-34-56-789, often referred to as Karsilama rhythm. Karşilama, in Turkish dance, is not a rhythm but a folkdance performed in a line, where as a 9/8 (dokuz sekiz) rhythm defines the count of the rhythm and is used both karşilama and Roman havasi.
Many professional dancers and musicians in Turkey continue to be of Romani heritage, and the Roma people of Turkey have had a strong influence on the Turkish style (There is also a distinct Turkish Romani dance style which is different from Turkish Oriental). Music in Turkish style dance is very similar to Armenian and Greek music. It is very fast paced and energetic like the dance. Some terms that can be used to describe Turkish style dance: flamboyant, floorwork, romany havasi (influence), zils, pelvic movement, athletic, and energetic.
Art is a diverse range of human activities in creating visual, auditory or performing artifacts (artworks), expressing the author’s imaginative or technical skill, intended to be appreciated for their beauty or emotional power. In their most general form these activities include the production of works of art, the criticism of art, the study of the history of art, and the aesthetic dissemination of art.
The oldest documented forms of art are visual arts, which include creation of images or objects in fields including painting, sculpture, printmaking, photography, and other visual media. Architecture is often included as one of the visual arts; however, like the decorative arts, or advertising, it involves the creation of objects where the practical considerations of use are essential—in a way that they usually are not in a painting, for example. Music, theatre, film, dance, and other performing arts, as well as literature and other media such as interactive media, are included in a broader definition of art or the arts. Until the 17th century, art referred to any skill or mastery and was not differentiated from crafts or sciences. In modern usage after the 17th century, where aesthetic considerations are paramount, the fine arts are separated and distinguished from acquired skills in general, such as the decorative or applied arts.
Art may be characterized in terms of mimesis (its representation of reality), expression, communication of emotion, or other qualities. During the Romantic period, art came to be seen as “a special faculty of the human mind to be classified with religion and science”.Though the definition of what constitutes art is disputed and has changed over time, general descriptions mention an idea of imaginative or technical skill stemming from human agency and creation.
The nature of art, and related concepts such as creativity and interpretation, are explored in a branch of philosophy known as aesthetics.
In the perspective of the history of art, artistic works have existed for almost as long as humankind: from early pre-historic art to contemporary art; however, some theories restrict the concept of “artistic works” to modern Western societies. One early sense of the definition of art is closely related to the older Latin meaning, which roughly translates to “skill” or “craft,” as associated with words such as “artisan.” English words derived from this meaning include artifact, artificial, artifice, medical arts, and military arts. However, there are many other colloquial uses of the word, all with some relation to its etymology.
A uniform is a type of clothing worn by members of an organization while participating in that organization’s activity. Modern uniforms are most often worn by armed forces and paramilitary organizations such as police, emergency services, security guards, in some workplaces and schools and by inmates in prisons. In some countries, some other officials also wear uniforms in their duties; such is the case of the Commissioned Corps of the United States Public Health Service or the French prefects. For some public groups, such as police, it is illegal for non members to wear the uniform. Other uniforms are trade dresses (such as the brown uniforms of UPS).
Workers sometimes wear uniforms or corporate clothing of one nature or another. Workers required to wear a uniform include retail workers, bank and post office workers, public security and health care workers, blue collar employees, personal trainers in health clubs, instructors in summer camps, lifeguards, janitors, public transit employees, towing and truck drivers, airline employees and holiday operators, and bar, restaurant and hotel employees. The use of uniforms by these organizations is often an effort in branding and developing a standard corporate image but also has important effects on the employees required to wear the uniform.
The term uniform may be misleading because employees are not always fully uniform in appearance and may not always wear attire provided by the organization, while still representing the organization in their attire. Academic work on organizational dress by Rafaeli & Pratt (1993) referred to uniformity (homogeneity) of dress as one dimension, and conspicuousness as a second .Employees all wearing black, for example, may appear conspicuous and thus represent the organization even though their attire is uniform only in the color of their appearance, not in its features. Pratt & Rafaeli, (1997) described struggles between employees and management about organizational dress as struggles about deeper meanings and identities that dress represents. And Pratt & Rafaeli (2001) described dress as one of the larger set of symbols and artifacts in organizations which coalesce into a communication grammar.
Beetles are a group of insects that form the order Coleoptera. The word coleoptera is from the Greek κολεός, koleós, meaning “sheath”; and πτερόν, pterón, meaning “wing”, thus “sheathed wing”, because most beetles have two pairs of wings, the front pair, the “elytra”, being hardened and thickened into a shell-like protection for the rear pair and the beetle’s abdomen. The order contains more species than any other order, constituting almost 25% of all known animal life-forms. About 40% of all described insect species are beetles (about 400,000 species), and new species are discovered frequently. The largest taxonomic family, the Curculionidae (the weevils or snout beetles), also belongs to this order.
The diversity of beetles is very wide-ranging. They are found in almost all types of habitats, but are not known to occur in the sea or in the polar regions. They interact with their ecosystems in several ways. They often feed on plants and fungi, break down animal and plant debris, and eat other invertebrates. Some species are prey of various animals including birds and mammals. Certain species are agricultural pests, such as the Colorado potato beetle Leptinotarsa decemlineata, the boll weevil Anthonomus grandis, the red flour beetle Tribolium castaneum, and the mungbean or cowpea beetle Callosobruchus maculatus, while other species of beetles are important controls of agricultural pests. For example, beetles in the family Coccinellidae (“ladybirds” or “ladybugs”) consume aphids, scale insects, thrips, and other plant-sucking insects that damage crops.
Species in the order Coleoptera are generally characterized by a particularly hard exoskeleton and hard forewings (elytra, singular elytron). These elytra distinguish beetles from most other insect species, except for a few species of Hemiptera. The beetle’s exoskeleton is made up of numerous plates called sclerites, separated by thin sutures. This design creates the armored defenses of the beetle while maintaining flexibility. The general anatomy of a beetle is quite uniform, although specific organs and appendages may vary greatly in appearance and function between the many families in the order. Like all insects, beetles’ bodies are divided into three sections: the head, the thorax, and the abdomen. Coleopteran internal morphology is similar to other insects, although there are several examples of novelty. Such examples include species of water beetle which use air bubbles in order to dive under the water, and can remain submerged thanks to passive diffusion as oxygen moves from the water into the bubble.
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