Lose Belly Fat - Simple Things to Get a Flat Belly

Troubled on how you can lose belly fat? Indeed lots of people need a "lose belly fat" intervention. Individuals of different races and ages, men and women, have been battling on how to lose belly fat the quickest way possible or rather the most efficient safe weight loss. Most often, women are the ones greatly affected by this stressing dilemma. Especially for women who had just or already had given birth...that's correct! I am referring to those moms who are standing in the front of a mirror, staring at their belly fat and saying, "I need to lose weight!" These groups of individuals look for the best exercise to lose weight on the internet, fitness magazines and some talk shows that focus on weight loss topics and weight management campaigns. In my opinion, it should not be the need to lose weight but on how the person is driven in wanting to lose weight to get that sexy six pack and an awesome beach body.

The Proper Diet Guide To Lose Belly Fat

Food is the body's primary source of energy. That is why I would never recommend that someone go on a crash diet just to get that tummy flattened. You can find a large number of recommended diets that ensures slimming your body. Low calorie and low carb diets are on the top list. Knowing the right amount of calories you can intake and burn each in everyday helps a lot. A fiber-rich diet and high-protein diet also helps in your weight loss project. These diets aids in proper digestion.

Fruits and vegetables help in the removal of toxins in the body. Aside from that, fruits and vegetables contain natural vitamins and minerals that is needed in our daily diet. Water cleansing is another lose belly fat diet. There are countless healing wonders of pure water that is beneficial to weight management and in one's aim to lose belly fat. I have never been a fan of soda's (other people refer it to cola or soft drink) which is not recommended because this liquid refreshment is too sugary. Not only will it give out a negative on your goal to lose belly fat, accumulated consumption of these bad sugars may lead to an ailment called diabetes.



How Lose Belly Fat Exercises For All Ages

Indulging in sports is one good way and is really fun to do. You enjoy what you are doing and you are also keeping your heart healthy too. Not to mention that as you perspire, you release toxins through sweat thus helping you to lose belly fat and lose weight. Walking, jogging and running are also suggested cardiovascular exercises aside from aerobics and dancing. Choose whatever natural exercise you are more comfortable with and always keep in mind that it is important that you enjoy doing these workouts to lose belly fat more effectively without the need for fitness tools or gym equipments. However one should not forget to condition ones body before starting with these physical exertions. Stretching exercises should always come first.

Always remember that too much of everything is too bad...what I meant by that is too much eating and too much exercise might not do you good. You might be able to lose belly fat, but it may also damage your health in the process. This usually happen when people sees results on their hard work and pushes it beyond what their body can't handle. We are not mechanical robots which parts are always replaceable. How one can progress is not measured on how quick or slow the outcomes reveal themselves, this process requires a lot of patience. Focus on the goal and not on the days, and before you know it you have turned your big belly to a body hottie.

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10 Foods To Fuel Your Workouts

1. Oatmeal
A smart pre-workout food choice is oatmeal. It contains not only soluble fiber and protein, but many vitamins and minerals as well. The fiber and protein keep you feeling full and satisfied, meaning your body will be ready for whatever type of workout you choose. Try topping it with fresh berries and milk for added flavor and nutrition.

2. Kale
Kale is growing in popularity and is another excellent food to fuel your workouts. It is considered by many to be a super food and contains high levels of antioxidants, vitamins, and fiber. It is a dark leafy green, meaning it is loaded with chlorophyll. This naturally occurring substance can help boost the level of oxygen in the blood, which can help your body withstand tougher workouts.

3. Almonds
Almonds are also a great food to fuel your workouts. Like most nuts, almonds contain healthy fats, protein, vitamins, and fiber. They will help keep your body moving and satisfied, so you can always give your all during each workout. Almonds are not only delicious and mild, but very quick and easy to consume before you exercise.

4. Salmon
Loaded with omega-3 fatty acids and protein, salmon is a great food to fuel your workouts. It also has B vitamins and magnesium, which provide you with lots of energy and calorie burning power. The omega-3 fatty acids act as a natural anti inflammatory, which help your body to withstand rigorous workout routines.



5. Blueberries
Known as a super food, blueberries are a perfect pre-workout food choice. Thought to contain more antioxidants than any other natural food, blueberries help your body fight disease and keep your cells functioning properly. They also contain fiber, which keeps you satisfied and energized during your workout. Try eating them with oatmeal, yogurt, or nuts.

6. Eggs
Full of protein and naturally occurring vitamin D, eggs are a good food to eat prior to working out. They will keep your energy levels up and leave you feeling satisfied until your next meal. Eat them with whole-grain toast for added fiber and nutrition.

7. Peanut Butter
Another food to fuel your workouts is peanut butter. Although it often gets a bad reputation for being high in fat, peanut butter contains a great deal of protein. This protein is what your body needs to stay full and focused. Top a slice of whole-grain bread with a tablespoon of peanut butter to give your body the fuel it needs for a successful workout.

8. Chia Seeds
Chia seeds are gaining popularity and are a great food to eat before working out. They are similar to nuts, but contain more protein, fiber, minerals, and omega-3 fatty acids. Chia seeds can be added to oatmeal, yogurt, or cereal for a boost of nutrients that will keep you energized throughout your workouts.

9. Greek Yogurt
With almost double the protein of regular yogurt, Greek yogurt is a great pre-workout food choice. The protein keeps you satisfied and full of energy. Greek yogurt is also a good source of calcium, which helps keep bones strong and healthy. Try topping Greek yogurt with fruit or low-fat granola for a yummy treat prior to exercising.

10. Quinoa
Although you may have never heard of it, quinoa is a highly nutritious grain that boasts protein, fiber, vitamins, and minerals. It can be used in place of brown rice in dishes and has a fluffy texture and slightly nutty flavor when cooked. Quinoa will provide you with the energy needed to make it through all your tough workouts.

If you want to fuel your workouts, be sure to eat one of these ideal foods before you exercise. They taste great and give your body the strength it needs to burn calories and build muscle.

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Good Food For Building Muscle - What Foods to Eat to Build Lean Cut Muscles Bodybuilding

You need to compute what percent of your diet should contain protein, carbohydrates and fats; all divided into 6 meals. There are grams of food to be determined if you want to build muscles. It takes dedication to eating good food for building muscle and if you do not eat right you will not get the results you desire.

Protein is the body's muscle builder because it is filled with amino acids. A bodybuilder should eat one gram of protein for each pound he or she weighs. Some good food for muscle building include the following proteins: lean cuts of beef or pork, lean hamburger, skim milk, low fat cottage cheese, yogurt, kidney beans, eggs, fish and turkey. The bulk of your protein should come from animal sources. Stay clear of prepared sausages and meatballs.

With all the bad press and low carbohydrate diets, people have been loading up on more protein. Both bodybuilders and non-bodybuilders.. Carbohydrates are the next good food for building muscle. Hydrogen, oxygen and carbon compose carbohydrates and they are broken down to be called simple or complex. Carbohydrates provide glycogen which is the food for energy. Not only will you not be building muscles if you do not eat enough carbohydrates, you can have physical symptoms such ad lack energy and difficulty concentrating. You probably would not be able to do your workout. Your body is essentially hypoglycemic and will turn to you muscle tissue for functioning and you can lose muscle.



There is a measurement called the glycemic index (GI) ranges from zero to 100. Simple carbohydrates like white bread and potatoes will spike your glycemic index. Some experts have said that lower GI providing good food for building muscle because they release a steady supply of glycogen for energy. Complex carbohydrates include whole wheat bread, and oatmeal. Eating more complex carbohydrate foods will keep your GI on a level plain throughout the day

More carbohydrate good food for building muscle are broccoli, spinach and carrots, these will not change your GI. Do not forget fruits they are so good for your body. Some say fruits even increase longevity. They also increase your GI for energy. Bodybuilder's recommend eating fruit before and after your workout.

You also need a certain amount of the "good" fats to increase your energy and build mass and weight gain. Fats are good food for building muscle. Twenty percent of your diet shold come from fats. Good sources are almonds, olive oil, canola oil, sunflower oil and sunflower seeds. Sixty percent of your diet should come from carbohydrates and 20 % from protein these are the amounts of good food for muscle building. Vitamins and minerals are important ingredients in your good food for muscle building diet. A quality multivitamin made for athletes can be taken.

For bodybuilders providing good food for muscle building sounds complicated. When supplements are suggested it is even more complex. Once you practice adding grams and provide your body with a balance and variety of foods, it will become easier. Drinking water and a lot of it will help your digestion and hydration. There are calculators and simple math formulas to figure out what percentage of proteins, carbohydrates and fats you need in your diet.

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Gain Muscle Mass and Weight Fast If You Cannot Bulk Up

Skinny people can gain muscle mass and weight fast with the right combination of exercises and weight gain diet. But in order to attain a muscular physique like those of bodybuilders would require much more effort. It requires great discipline and mental focus. This article will shed some light on the exercise routines you can perform to achieve a well-defined body and gain muscle strength, muscle mass and weight.

Weight gain must not be attained by changes in diet only. Adequate exercises are required to ensure a healthy weight increase. If you are thin and just want to add some pounds to your scrawny build, you can consider working out thrice per week. For each work-out, engage in some moderate physical activities such as jogging, brisk walking or fast walking, or play a game of sport. Be sure to sweat it out for half an hour or more.

People have found it helpful to find an exercise partner, whether to go for regular runs, or work out at the gym. It wouldn't be so boring and lonely to exercise then. Another benefit is the mutual encouragement that both of you can give to each other. This would spur you on to inculcate the discipline required to maintain an exercise regime. Research shows that if you repeatedly perform an act for 40 days, it would be ingrained in your mind as a habit. It's little wonder that people would go on cold turkey for 40 days to quit a habit such as smoking or just about any addiction. Exercise is healthy addiction, isn't it?



We have looked at how you can exercise to gain muscle mass and weight fast. Resistance training at the gym would be even more beneficial to add more muscle mass on your body. However, such training must not be attempted without any basic or prior knowledge of the kinds of exercises and the right techniques to use the gym equipment and free weights. Should you decide to go into basic bodybuilding or weight lifting, you are advised to speak with a qualified fitness instructor or at least read up more about how to work with the gym equipment and weights safely.

Muscles would grow only when stressed to its break-point. In other words, you need to stress your muscles by training them hard to their maximum strength threshold or at least near there. This would force your muscles to gain strength and in the process grow. One golden tip to gain muscle mass and weight fast is to focus on strength gaining. This is vital because muscle growth would follow strength gain. Work on the larger muscle groups, and do exercises such as dead lifts, chin ups, bench press and squats.

However, a word of caution here is not to be hasty. Spread out your training over the week to give your muscles time to recover from the strain. Proper pacing would achieve better results in the long run. Learn more from my blog about how you can achieve weight gain and gain muscle mass fast even if you are skinny and have failed in all kinds of exercise routines and weight gain diets.

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How to Get Ripped Muscles Like a Bodybuilder

There are several popular terms and phrases attributed to bodybuilding, including "cut" and "ripped". It's an awe inspiring vision to see striations separating muscle tissue like they were cut by a blade. Most want a lean physique but don't know how to get ripped muscles.

The Bodybuilder Routine
When someone hears the word "bodybuilder" the image of a perfect muscular physique appears because glamor photos are taken when they're on stage competing. Most would be surprised to learn how much weight and body fat a professional bodybuilder will carry when not competing. It's not uncommon for someone who competes at 200 pounds to carry an extra 75 pounds in the off season.

The reason for such a drastic weight change is efficiency. Bodybuilders use "cycles" to separate their goals. They'll try to gain as much muscle mass as possible, without trying to reduce body fat. Then eight to twelve weeks before a competition they'll shift their focus away from gaining size, and increase efforts to get ripped.



Burning fat and building muscle can be counter productive because you need more calories to build muscle, but fewer calories to shed fat. Following a bodybuilder's mentality by cycling your goals can help you develop a more efficient exercise routine.

Dramatically Increase Cardio Regimen

When it's time to get lean, you need to dramatically increase your aerobic exercise. You aren't going to burn sufficient calories or body fat through weight lifting. The only way you can truly get ripped is by increasing your heart rate to burn through calories.

The key to a constant fat burn is to change your aerobic routine as much as possible. Repeating the same workout more than twice will give your body an opportunity to adapt, which means it will burn fewer calories with every repeat workout.

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Mean Green Juice Recipe to Lose Weight Fast and Healthily

It's a myth that juices make you fat. Perhaps there may be some truth to that if you are consuming store-bought juice which has been heated and lost most of its goodness, but freshly squeezed juices, especially if you use them to replace a meal, will bring fast weight loss - naturally and healthily.

Most of us eat a highly processed diet which acidifies in the body, resulting in weight gain, illness and disease. If you make a point of eating 80% alkalizing food in your daily diet, you will lose weight automatically as the body begins to correct the pH balance.

Added to that, juice digests in the system really fast compared to a meal which may take 3 hours! This will contribute to fast weight loss that is not detrimental to your health. And if you really want to go all-out, going on a juice fast will result in exceptionally fast weight loss, although be prepared to experience detoxification symptoms, such as headaches, fatigue, backache, diarrhoea, etc. I personally prefer a juice fast to having just water on a fast, especially if you still need to work while fasting. Having juice instead of just water on a fast will help make a fast a lot easier.



Here is my favourite juice recipe that's packed with nutrients and will help you lose weight fast. Although it contains herbs and veggies, the fruit makes it sweet. The parsley actually gives it a unique flavour that can almost be described as addictive!

The Mean Green Juice (makes 1 - 2 glasses):

Ingredients:
2 apples - keep the skins on but remove the pips and cut into wedges
1 pear - keep the skin on but remove the pips and cut into wedges
1 kiwi - keep the skin on and cut into wedges
Handful grapes - remove stalks
½ celery stick
3 spinach leaves
1 broccoli floret
¼ cucumber
½ handful parsley
¼ handful mint

Method:
Simply juice all together and enjoy. It can be refrigerated for a maximum period of 48 hours. Remember that light and heat destroy nutrients, so keep it cool and dark.

Another tip is that if you go on a juice fast, be sure to prepare your body by eating raw food for a minimum period of one day prior to fasting.

Also remember that before you go on a fast of any kind, it may be wise to consult with your doctor first, especially if you have a medical condition or take chronic medication.

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Cabbage Soup Diet - The Fastest Weight Loss Diet For You

For those who hate going to the gym for regular body workouts, the Cabbage Soup diet might just be the perfect fat loss diet for you.

The Cabbage Soup Diet is a simple and fast weight loss diet that doesn't need to be reinforced with any physical effort or complimentary food intake. With positive results in just seven days, this diet has become one of the most effective fat loss plans among the various weight loss regimens that require strict menus and meal schedules.

The secret of this fast fat loss diet is the presence of fiber rich ingredients that help absorb body fats and improve digestion. Its main ingredient, cabbage is a low-calorie vegetable that aids constipation and cleanses the toxins in our stomach. Plus, it's loaded with vitamins A, B, C, K, and E that boost our body's defenses. It also has cancer-preventing components.

Cabbage is known as one of the Cruciferous greens in the plant family of Brassicaceae. Cruciferous vegetables are good for human consumption because they're edible and healthy. They have high vitamin and nutrient content that fight diseases and strengthen the whole body.



To start out with a tasty Cabbage Soup recipe, choose the smaller cabbage heads. Small cabbage heads are usually sweeter and less bitter than the large ones. Make sure you get the freshest ones with a bright green color. Here's a recipe for the Cabbage Soup:

2 small cabbage heads, shredded
2 large carrots, shredded
3-6 large tomatoes, chopped
4 red and green peppers, chopped
4 cups water
1 teaspoon of salt and pepper
A dash of paprika
1 soup mix or broth cubes (optional)

Put all vegetables in boiling water for 6-10 minutes. Simmer until all vegetables are tender and cooked. Put salt and/or the soup mix to enhance taste. Add a little paprika and black pepper when done.

Many would complain about the soup's bland taste. A soup mix should put away the dull taste of the plain vegetables. The paprika could also help in enhancing the taste of this well-known fat loss soup diet.

You can also put any of your favorite vegetables as long as they're fiber-rich too like cabbage or they have some medicinal properties. You can add mushrooms, leeks, and celery. However, adding squash and broccoli may affect the texture of the recipe's vegetables so don't add them. In adding some veggies, choose ones that go great with soups and stews. Cabbage Soup is much like Chicken Soup without the protein from meats.

Although the Cabbage Diet might have been tried and approved by some, those who are interested in trying it should first consult a licensed dietician or nutritionist. Taking it for three straight meals a day is definitely unadvisable. A light meal, like this diet, is encouraged by health experts to be taken only during the evening because the body's metabolism slows down during nighttime especially during sleep.

Others would experience dizziness after taking the diet regularly. To avoid this, you should remain to eat balanced diets during breakfast and lunch. The diet is low on fat, which could take away much of your body's energy, so take the heaviest meal during breakfast to load up on carbohydrates that will give you energy and prevent nausea.

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How to Gain Muscle Mass Fast - In 4 Easy Steps

The key question here is how to gain muscle mass fast? How to gain weight, size and strength without sacrificing your physique? Many times people will show you how to gain muscle mass fast, but their advice leaves you fat, out of shape and bloated. I am about to show you 4 easy steps to help you gain muscle mass.

Step 1

How much protein should you eat & when?

The amount of protein you eat everyday should depend on how big you want to be. If you want to gain 10 pounds of sold muscle mass you need to eat to get big. The general rule of thumb is 1 gram per body pound at your next weight level, not your current weight. Track your progress and experiment with variations in protein uptake, your looking for the exact amount of protein that will allow you to gain muscle mass fast. Variations could be .5 grams per body pound.

Why is this important?
Because the body can only uptake so much protein in one shot, Normally 35 grams is max. The time frame to take protein is ideal, once in the morning after your body has burned muscle while sleeping, and again after your workout to replenish lost nutrients. Always take casein at night before bed, otherwise your workout for that day could be lost, your body will burn muscle as energy while you sleep.



Step 2

How to gain muscle mass fast by eating right?
Don't expect to gain muscle mass by eating everything in site or junk food. It's logical to cheat on your healthy meal plan once a week. The problem most weight lifters and gym enthusiast have is they eat the wrong foods. You need to have the correct balance of foods throughout the day to gain muscle mass. Try eating broccoli the hidden foods of bodybuilders, this green food can be extremely beneficial to gaining weight and strength.

Step 3

How much water should I drink to gain size? Now that your laughing...
This is extremely important to gaining muscle size and repairing those torn muscle fibers after strenuous activity. The proven method is about 1 gallon a day to 1.5 gallons per day. More will make you extremely bloated.

Step 4

What should my workout look like?
To gain muscle mass fast you should rely on yourself to find a great routine that works. If you find a workout you like, try it out. In most cases you will need to tweak it for your individual needs. As everyone's muscle density, fat ratio and body type are different and this will directly affect your results. Always train one muscle group per day to gain muscle mass fast. Your body needs to recover to maximize your growth.

This judgment is seriously your key to learning how to gain muscle mass fast. Start and Impress your friends by gaining freakish muscle mass in no time. It's possible with all the right mechanics in place to gain 10 pounds of muscle in 8 weeks.

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Healthy Snacks for Weight Loss - What Healthy Snacks Are Available?

Everyone loves to snack and just because you are on a diet it doesn't mean that you have to forego your daily snacking routine. Instead you need to find out what the best healthy snacks for weight loss are.

One way to start incorporating healthy snacks into your diet is to switch your current snack for a low fat version. This would include finding low fat muffins, fat free cheese and eating whole fruits instead of juices.

Some other great healthy snacks for weight loss include:

• Veggies with hummus
• Sliced fruit with low fat yogurt
• A handful of walnuts or almonds
• Low fat cottage cheese
• Air popped popcorn
• Hard boiled eggs
• Baked tortilla chips
• Salsa
• Fruit shakes or smoothies



Just changing to a healthier version of your favorite snack can save you calories over the long run. Take cut up veggies to work, so you can munch on them during the day. This is great, especially if your workplace includes plenty of cookies and muffins being passed around. A single serving of a low fat yogurt is another portable handy snack to make use of.

Snacking is actually beneficial for you; it prevents you from binging on foods by becoming too hungry. Snacks are also the perfect way to bridge the gap between meals. If you are unsure if a snack is healthy read the label first. Try to choose a snack which is less than 100 calories, and has a low fat content. This way you are not wasting your valuable calories on unhealthy choices. Try to make good nutritional choices, and aim to have each calorie which you consume, provide your body with a healthy nutrient.

Your snacking choices will be reflected by your children. If you eat high calorie, fatty snacks, they will follow your lead. Teach your children at a young age to eat low fat, healthy choices. This way you are setting them up to understand how to make healthy choices, before they too have a weight issue.

Once you begin making healthy choices you will develop new ideas for snacks. Being creative with your food is one way to keep your diet interesting. Repeatedly eating the same foods will have you making inappropriate choices very quickly.

Try a few new snack ideas first and stay with the ones that satisfy your cravings and your hunger. Before you know it, you will have your own list of healthy snacks for weight loss at your fingertips.

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Workout Routines For Women That Get Results

To make the best workout routines for women, we need to be clear on goals. If it's all about losing fat and looking better, I would recommend making a workout routine just for that. Did you notice that I said losing fat and not losing weight? I said that for a reason! Workout routines for women that actually work at losing fat also have a weight training aspect to them. This is something most folks don't know about, but it's really important in designing your own workout routine. Another thing I want to mention here before we get into details is that you also need something that will burn the fat off. I'm not talking about the old cardio everybody knows, that is time-consuming and produces pretty limited results. I'm talking about an effective, quick and efficient cardio workout that actually burns the fat.

Weight training is vital in a fat loss program for two reasons and it all boils down to muscle mass. Firstly you want more muscle mass. Muscle is a metabolically active tissue, it requires energy to keep it alive. Energy comes in the form of calories that come from food. So muscle burns calories each and every day regardless of what else you do. So the more muscle mass you can build the higher your basic metabolic rate will be, which is the amount of calories you need each day to operate and maintain your body weight. Having more muscle is like a form of passive calorie burning.

The second reason is that weight training helps you keep your muscles healthy even when you're running a calorie deficit. What a lot of women do when they want to lose fat is that they starve themselves or over-exercise, or even worse, they do both. What will happen is that the weight will come off, but a lot of that weight is actually muscle.



Then when they stop the diet or exercise they start to add fat and now they have new fat on a body with less muscle. The result is a severe change in body composition. Having less muscle not only results in a decreased metabolism but also less functional capabilities for those everyday tasks like climbing the stairs, carrying heavy items and doing any physical chores.

Old fashioned cardio training is dead, buried and finished. This type of cardio is where people spend countless hours clocking up miles at some low to moderate intensity. Research has shown this is nothing short of a waste of time. It is not good at using calories, burning fat or even improving cardiovascular health, plus it is very time consuming and can lead to chronic overuse injuries. The most efficient way to burn fat and calories is high intensity interval training. This involves alternating periods of high intensity output with active lower intensity rest periods. I have discussed this in detail in previous articles.

Good workout routines for women are designed toward reaching their goals in the most efficient way possible. If you want to lose fat and look better, the way to achieve your goal is to do body weight training 2 to 3 times per week together with the type of cardio routine described above, also 2 or 3 times each week. What you'll get out of this program is leaner muscle, a higher rate of metabolism, a better figure and less time spent at the gym. The only thing you've got to lose is your body fat.

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Natural Remedy Tips on Self Help for Depression and Anxiety

Are you feeling helpless and totally overwhelmed with your life right? Is getting out of bed in the morning impossible to do some days? The impact of depression can be life altering in the worse way, I know this from personal experience. Self help for depression and anxiety is available and it is very vital to your success at beating this condition. There are great books on depression, it's really about deciding what you need.

There is a piece of advice my mother has given me over and over again through the years, and that is "where there is a will, there is a way". This can be applied to so many situations that come about in our lives, but when it comes to dealing with depression some days you may find you have the will to do nothing. That can be many things in life that bring about that "depressed" feeling, but feeling depressed and actually being depressed are two entirely different things. For example, failing an exam, being dumped, or even losing someone you love can cause you to feel down. However, in most cases these feelings pass and you move own with life.



Moving on when you have depression or anxiety isn't so simple though, there has to be a great effort put forward to overcome this condition. Experts say that loneliness is a natural part of every day life, but for people with this condition that affects of this emotion can be detrimental. It is important to be aware what is going on with both your physical and mental health, you have no reason to feel ashamed about taking care of yourself. My advice is to explore books on depression and figure out what book will benefit you.

The next tip I want to share with you about self help for depression and anxiety is the sunlight tip, ask yourself do you get enough sunlight? It may sound silly but a lack of exposure to sunlight is responsible for the secretion of the hormone called Melatonin, which could trigger a dispirited mood and/or a lethargic condition. Speaking from experience I find this to be very true, as working from home means I spend a lot more time indoors and at times it hasn't been good for my mental health. This is also the reason many people suffer from seasonal depression (SAD) which occurs in the Fall and Winter months. If you aren't able to go outside it's a good idea to open your curtains or blinds and allow sunlight to come in.

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