10 Surprising Health Benefits of Kiwifruit

The kiwifruit makes a perfect addition to fruit salads and desserts because of its beautiful, brilliant green colour and exotic taste. But aside from its attractive appearance, the uniqueness of kiwifruit comes from its amazing health benefits too. Come in for some Nutritional Therapy at al Covo if you would like to know more about the benefits of fruits and vegetables, vitamins, minerals and trace elements.

Kiwis offer the following benefits:

1. It helps control your blood pressure. The high levels of potassium found in kiwi makes it a great snack option for people with heart conditions. Potassium helps keep your blood pressure in check by combating the effects of sodium in your blood, which is a known factor for high blood pressure and cardiovascular disease.


2. It helps fight heart disease. Eating 2-3 kiwis a day has been shown to reduce the likelihood of blood clotting by 18 per cent and bad cholesterol levels by 15 per cent. Kiwifruit has been shown to have similar effects with anti blood clotting aspirins, but with no side effec


3. It boosts your immunity. A medium-sized kiwi contains whopping 92.7 mg of vitamin C – the super vitamin which plays a vital role in keeping your immune system strong and healthy. It also comes with antioxidants that help you fight chronic diseases. Eating kiwifruit regularly may also cut your risk of experiencing respiratory symptoms associated with asthma such as wheezing.


4. It’s good for your tummy. They say you are just as healthy as your gut. A hundred-gram serving of kiwi has 3g of fibre which helps improve your digestive health. Like most other fruits, kiwi has both soluble and insoluble fibre. The soluble fibre forms a gel-like substance that helps reduce the level of glucose, total cholesterol and low-density lipoprotein (bad cholesterol). The insoluble one adds bulk and softness to your stool, lowering your risk of chronic digestive disorders, such as haemorrhoids, constipation, diverticulosis and diverticulitis.


5. It protects your cells from DNA damage. A 2011 study published in the Journal Nutrition revealed that the unique combination of antioxidants help protect the cell DNA from oxidative damage.


6. It’s good for diabetics. Not all fruits are suitable for people with diabetes. But kiwifruit is among those that are very much recommended to them. It has low glycemic index, which means it doesn’t raise your blood pressure quickly.


7. It’s good for your skin. Kiwis are a good source of vitamin E – an essential nutrient that protects your skin from degeneration. 


8. It helps protect you from cancer. Studies show that cancer has anti-cancer benefits too. The hairy skin of the fruit is high in antioxidants and thought to have anti-inflammatory, anti-­allergenic and anti-cancer properties.


9. It promotes good eyesight. Most of us know that carrots are good for eyesight. That’s true. But kiwifruit is equally beneficial. Kiwifruit has high levels of lutein and zeaxanthin – natural chemicals found in the human eye. A study published in 2003 in the journal Archives of Opthamology revealed that eating three servings of fruit each day, including kiwi, may lower your risk of age-related macular degeneration which is the major cause of vision loss in adults.


10. It supports healthy birth. Kiwi contains four times more folate than peaches. This nutrient is essential for women before and during pregnancy. It also aids in the development of blood vessels of the baby in the womb.


Eating kiwifruit daily can dramatically improve your health. So why not make it a part of your diet? From lowering your blood pressure to enhancing your immune system and protecting you from chronic diseases – this exotic fruit is indeed a great addition to your diet!

Come in for some Nutritional Therapy at al Covo if you would like to know more about the benefits of fruits and vegetables, vitamins, minerals and trace elements.

al Covo's Shaving Guide

Steve offers men’s wet shaving at al Covo, as one of a bundle of men's grooming services that also includes trimming, waxing, facials, manicures and pedicures. How does he consider creating the best shave? He uses a traditional wet shave with a shaving brush, cut-throat blade, hot and cold flannels and an array of products to create a perfect close shave without irritation.

Here, he looks at some of the common problems with men’s shaving, then explores options for avoiding them.

Side Effects

Shaving can have numerous side effects, including cuts, abrasions, and irritation. Some people with curly hair have an adverse response to shaving called pseudofolliculitis barbae, or "razor bumps" due to ingrown hairs.

Many side effects can be minimized by using a fresh blade, plenty of lubrication, and avoiding pressing down with the razor, a shaving brush will also help. There are many products on the market to get rid of them, they commonly dry the affected area and some help to lift out the trapped hair(s).

Many people traditionally believed that shaving would cause the hair shaved to become thicker and darker. However, this bit of conventional wisdom has been disproven.

The resulting stubble only makes the hairs seem to be thicker, as a shaved hair has a blunt end as opposed to the tapered end of an unshaven hair, and because hair is often darker in colour near the root. Clinical studies have demonstrated that shaving does not have an effect on hair growth rates or density.


What are the basic tools you need for wet shaving?

•The perfect shave has three ingredients: a good razor, a good brush, and quality shaving products. But the biggest difference between wet shaving and the way most guys shave today is the use of a shaving brush. A good shaving brush is the single most important ingredient in getting the perfect shave.

•A good brush –and the best brushes are made of synthetic hair and start at approx £17 –absorbs hot water and then, after you dip the tip of the brush into your basin the brush releases and mixes the hot water with the shaving cream as you skim the brush back and forth across your face and neck in and up-down motion.

•The combination of hot water mixing with the cream and getting beaten by the brush all over your face delivers a thicker, richer, more emollient lather that‘s impossible to get with your fingers alone. A shaving brush also gently exfoliates, or removes the dead skin, from your face before shaving, which gets rid of anything coming between the blade and your whiskers.



There are about 30,000 beard hairs on the face of the average man—the greatest concentration on the chin and upper lip.

•Hair grows an average of half a millimetre a day.

•Hair grows faster during waking hours than during sleeping hours.

•The ideal shave angle (razor blade meeting the face) is 28-32 degrees.

•Hair on the neck grows parallel to the skin.

•90% of men report that they prefer to be clean shaven.

•49% say they have a moustache, sideburns and a goatee, 6% have a full beard.

•The average man will have spent 900 hours shaving (the equivalent of 37 1/2 days) between ages 15 and 75.

•The majority of men, 84%, shave at the sink. Another 15% of men shave in the shower.

•Men between the ages of 18 and 29 shave an average of four times a week.

•Men over the age of 30 shave an average of six times a week.


Please contact Steve for more information about his male grooing services at al Covo, including men’s wet shaving, trimming, waxing, facials, manicures and pedicures.


How to make YOU the Valentine’s gift

Forget chocolates and flowers for your sweetheart this Valentine’s Day - instead, YOU be the gift. Show how much you care by turning yourself into a sexy package with a bit of male grooming.

Valentine’s Day can be a source of intense pressure – when it should mean, pleasure? We tend to get overwhelmed with questions about what to do. Should I buy an expensive gift? Should I book a different restaurant? However, as with most things, keeping it simple is most definitely the way to go. So, skip over the clichéd red roses and box of heart-shaped chocolates and instead invest some money on a gift that will really make your favoured one smile…you!

So, follow my easy pre-date 10 point checklist, avoid bad grooming pitfalls and learn how to curb your errant ways and get in there stylishly my son.

1.Smooth Mouth

If there's one night of the year that you should be clean shaven - and stubble rash free - Valentine's Day is it. Pre-shave oil helps prevent razor burn, and is especially good for those with heavy beards or those prone to razor bumps and ingrown hairs. Apply the oil a few minutes before shaving, but do it gently and don't rub it on. This will soften your hair, make shaving easier and help prevent the razor burn in the first place. I retail the Shave Doctor Range and Neals Yard Remedies Organic Skincare Shaving Oil, available online for home delivery or in the suite.

Using a clean, multi-bladed razor - and an aloe-rich gel or cream - begin shaving with the grain of hair growth (usually downward). Use short strokes, rinsing the blade often. Shave the ‘easy’ areas first (cheeks), while leaving the neck, chin and upper lip for last. This will allow these areas more time to soften up.  Aloe Vera gel is available at the suite. Alternatively, come in for a Facial, or a Wet Shave treatment.

2. Be Handy

Check your fingernails! Women may let certain things slide, but when it comes to nails, the state of a man's mits definitely count - they're either clean and trimmed or it's a deal breaker. One of the first things people will notice about your appearance is your hands. Your hands are constantly on show, especially when you're eating and drinking.

Make sure your grubby claws don't damage your chances. Scrub with a nailbrush and trim squarely across the top with a pair of small clippers. Tweezerman's Deluxe Nail Clipper Set is great for this, available at the suite.

File nails into a square shape with rounded corners, for a natural look - if your nail beds are quite short, go for a rounder oval shape as it elongates the nail. Opt for a good quality nail file such as the Pedro Ceramic Pocket Nail File by Tweezerman, available at the suite. Always remember to file nails in one direction only because sawing back and forth weakens the nail. Make the process easier by cutting nails after your shower when they are softer. Alternatively, I offer a Manicure service, so don’t fret if you’re all out of ideas or equipment!

3. Cover Up

Late night? Skin re-living its teenage years? Concealers are the perfect way to hide nasty skin imperfections. The mistake men make, though, is applying too much, which makes concealers look obvious.

Dab a tiny amount on the offending blemish or dark patch and blend it in with your middle finger, gently. Irrespective of whether you go au natural or pile on the slap, there’s nothing wrong with a bit of subtle ‘enhancement’, after all if it’s good enough for Beckham, it's good enough for the rest of us.

4. Rinse Off

This is not the time for a quick splash of water under your armpits - a full-on shower is the only way to go pre- Valentines date, so budget some time for one. Take note - if you need to manscape, now's the time for it.

Warm - not hot - baths or showers are better for your skin, especially during the winter season. Yes, it may be tempting to linger in a scalding shower but hot water doesn't get you any cleaner and more importantly, it strips the natural lubricating oils from your skin. After washing always apply a moisturising lotion while your skin is still damp and gently pat skin dry with a soft towel. I offer a great range of body washes and lotions, or come in for a full body scrub and shower.

5. Trim It

Rapidly sprouting ear and nose hair is no conducive to romance - not unless your date has a thing for OAPs. Mercifully, getting rid of ear and nose hairs is a relatively fast procedure. For excessively long nose hair, use small scissors to trim them so they stay inside your nose - the hair in your nose does actually serve several useful, biological purposes, so don't remove it completely. Ear hair, however, is a different story, so use tweezers to pluck every last strand out. Or come in and I will wax them for you! I can wax, or trim or shave any part of your body. Do not fret, your male waxing and male grooming needs are met here!

6. Slim It

Book in for a body wrap for instant inch loss (around the belly is where most guys gain those love handles). Alternatively, if you're up for it for the long haul, try my weight management programmes, versatile nd adaptable for every guy, whether they are driving around the country, hanlding heavy machinery at the docks, waiting at  a restaurant, or training for a marathon.

7. Feel Alive

Build up stamina for your date! Aerobic exercise programmeshelp you last the distance, stretching will build up your versatility, and strengthening programmes will build up your body. Pump it! I can put together a programme involving all 3 core exercise elements. Love you body and everyone else will too.

8. Invest in Scent

Use aromatherapy to help seduce and add romance, peace and heaven. Use candles, reed diffusers, essential oils and mists to create your triumphant ambience. Come in for some aromatherapy training or purchase essential oils to create a scent for yourself and your room.

9. Give the gift of massage

Learn how to massage each other. This wonderfully bonding way to spend time is pleasurable, interactive, seductive, and healthy! Choose a 2 hour or 6 hour massage training course for the back neck and shoulders, feet or full body massage. Learn with me in a 1-on-1 session here at the suite. Purchase a gift voucher, and away you go.

10. Relax and enjoy. Have a massage yourself. Choose one of my 15 massage treatment specialities such as Hot Stone Massage, Hot Thai Herbal Massage relax the mind and let it all happen to you!

Get out there and be seductive.

It Cold Outside - 5 skincare tips for the colder weather

Icy pavements, chilling winds, sky-high heating bills and frosted car windshields are all part and parcel of the winter experience. And here's another seasonal fact: your skin can suffer during the colder months too. Thankfully, al Covo has everything you need to help fend off any winter grooming woes.Or, come in for a Men's Facial Treatment and let me ease the strain.

As the winter months sets in and the weather turns colder, windier and drier, a change in your skin care routine is necessary. Loss of moisture is the most obvious problem for skin in winter cold temperatures and drying winds do their part to lower humidity.

Likewise, conditions indoors are harsh on skin with arid central heating drying it out. Couple these issues with the fact that your skin produces less oil as you age and it's easy to understand how your skin can quickly become prone to dehydration. But there is hope...

1.Keep it clean

The very first thing to consider for your skin during the winter months is how you clean it. Forget about harsh soaps, this will only strip away natural oils and rob your skin of moisture even more. Instead, start and end each day with a mild face wash - your skin will feel clean without the feeling of tightness. Try Neals Yard Remedies Organic Men’s Facial Wash - A refreshing, mild facial cleanser especially formulated for men's skin. Gentle enough for daily use. Removes excess oil and debris from the skin's surface without stripping away vital moisture.

2.Keep it cool

Warm - not hot - baths or showers are better for your skin, especially during the winter season. Yes, it may be tempting to linger in a scalding shower but hot water doesn't get you any cleaner and more importantly, it strips the natural lubricating oils from your skin. After washing always apply a moisturising lotion while your skin is still damp and gently pat skin dry with a soft towel.

3.Drink Up

The first and foremost way to keep your skin healthy during the harsh winters is to keep it hydrated by maximising the intake of water. Since there is no loss of water from our body through perspiration during winters, we don’t feel much thirsty and hence the water intake goes down, causing the skin to get dehydrated.

4.Moisturise, moisturise, moisturise

Moisturising is a very important part of skin care not only for dry skin, but for all skin types. Most moisturisers are oil or water based, which help to retain water by locking the moisture on the skin's surface. While moisturising, make sure that your skin is damp, because then the pores will be open and will be able to absorb the product properly. Massage in using circular motions of your hand, while moving outwards and upwards. Look for natural ingredients and botanical extracts that will help to retain moisture and protect your skin from environmental hazards, such as wind and sun. Moisturisers containing essential oils such as lemon grass and mandarin for skin rejuvenation and antioxidant algae minerals, will nourish and protect, leaving the skin smooth and balanced. I recommend Neals Yard Remedies and The Shave Doctor's moisturisers.

5.Scrub up

A scrub deep cleans pores, removes blackheads and dead skin for a vibrant appearance. Exfoliating your skin periodically to encourage new cell growth is even more important in winter as it is in summer. In summer, skin tends to be oilier in response to higher temperatures and humidity, during winter there’s even more of a need to remove dry, dead skin. Try an exfoliating geranium and orange scrub, or one with Pomegranate or Mandarin and Black Pepper, available in the suite, or order online for home delivery.

The Taming of the Shaving Rash

For many men, razor burn is part and parcel of shaving. Thankfully with a little bit of know-how, and the right products, the post-shave burn can be a thing of the past. Come into al Covo for a Traditional Men's Wet Shave Treatment, to enjoy a double shave (both with and against the hair growth), hot and cold flannels and all these products to leave the skin soft, smooth and feeling good after your shave.

Razor burn occurs after shaving off protruding hair follicles and irregular skin surfaces, and can lead to ingrown hairs, rashes and even infection. However, if you develop smart grooming habits, you can put the days of irritated skin and blood-specked collars behind you.

First of all - a good shave starts before you actually shave.  The area you’re going to shave needs to be clean and thoroughly wet before you begin.  That means washing the area with lots of warm water or (even better) a wash cloth with hot, steamy water, which should be held to the skin for several minutes. Be sure to use a product made for the face - regular soap will strip the skin’s natural oil, drying the skin out. 

Pre-shave oil helps prevent razor burn, and is especially good for those with heavy beards or those prone to razor bumps and ingrown hairs. Apply the oil a few minutes before shaving, but do it gently and don't rub it on. This will soften your hair, make shaving easier and help prevent the razor burn in the first place. Next, thoroughly massage shave cream or gel into the stubble in circular upward motions.

Using a fresh, sharp blade, rinse it often in warm water when shaving and use slow, short strokes. Shave in the direction the hair grows. Shaving against the grain can cause redness, rashes, razor burn and ingrown hairs. Hold your skin, but don't stretch it, and use only the minimum amount of pressure needed. Run the razor under hot water between stokes to clean it, as one leading cause of razor burn is a blade clogged with soap and hair.

Post-shaving, get into the habit of splashing cold water on your skin to close your pores as well as feel good, then apply a good quality oil-free moisturiser to soften and soothe your skin.

Because razor burn causes scabbing and an irregular skin surface, you should avoid shaving again until you have fully healed. Most importantly don't use products with alcohol - especially fragrance - as this can actually increase irritation and reduce healing effects. If you must use aftershave, get an alcohol-free one, which won't dry out your skin. Lastly, never scrub, scratch or pick at your razor burn, as these actions will aggravate the affected skin and subject you to infection risk.


Shaving Wash Scrub by The Shave Doctor or Neals Yard Remedies Organic. A scrub sloughs off dead skin layers ensuring fresh skin is visible, and less ingrown hairs, a cause of irritation.

Pre-Shave Oil by The Shave Doctor or Neals Yard Remedies Organic. Essential oils including eucalyptus, peppermint and rosemary are combined with conditioning vitamin E and healing Calendula to create a soothing pre shave oil. The blend of lightweight essential oils softens the beard and prepares the skin for shaving.

Shave Cream by The Shave Doctor or Neals Yard Remedies Organic. Award winning shave creams formulated to penetrate the hair to help prepare the beard for shaving. These prevent nicks and cuts by providing a smoother shave and a cushioned, irritation free shave.

Moisturazor by The Shave Doctor or Neals Yard Remedies Organic. Moisturisers hydrate the skin – essential facial care.

After Shave Balm by The Shave Doctor or Neals Yard Remedies Organic. With sensitive skin in mind these aftershave balms combine skin softening agents and silicone micro particles to soothe and calm your shaved skin.

You can buy these products are available in the suite and online for home delivery. Alternatively, come in for a Traditional Men's Wet Shave Treatment, with a double shave (both with and against the hair growth), hot and cold flannels and all the above products.

A World of Love

In my meditations recently I have been sat with the question about “What would it be like to love all of yourself?”

At first glance, it’s easy to brush it all off and say of course I love all of myself, or I love myself.

But the bit I am after in this self-reflection, is the parts of you that you don’t love or don’t like about yourself. If you were to start to make a list of those areas, it could start to be quite telling.

On a pathway of self-exploration and self-development, self-acceptance for me is one of the keys of Love. I describe Love as being something you can experience, either on your own, with another object or person, but I also want to introduce the idea of it being a state of being. By this I mean, feeling in contact with your heart centre as well as your logical head both at the same time. See if you can practice that for a while, how it is to sit between these 2 places, head and heart and then take a look around you. The world can start to look quite different.

I would describe this as being the optimal way of being, connected with both in tandem. As a Tantric Practitioner, I see so many clients on a day to day basis for massage, meditation, and music, where my primary job seems to be supporting them to come back into their body, and back into their emotional self, back into connection with their heart.

I know myself that when I spend days at my PC, it can be all too easy to loose that connection. I find in offering body work to clients, it really supports me to come back to myself and it feels like I am in a state of meditation. A state of being connected with both mind, body and spirit.

I believe that in my Tantric Massage sessions that I give, that I am in that moment, in divine contact with Love. Actually I would take it that one step further and say that “I am Love”. Just see if you can do that now, and say “I am love”. Notice how your body and how your energy feels when you say that. In particular pay attention to those parts of you that do not believe that. See if you can feel them around your body. Notice where they are. Are they next to your belly, or in your legs, or in your chest? 

You see I believe that the reason why our planet is dangerously close to many issues, poison in our oceans, melting polar caps, increasing carbon dioxide levels is because humanity itself does not love itself. Issues are around esteem, especially fear, not feeling good enough, fear of lack, or fear of not enough, or wanting more, and a lack of respect for the environment and other inhabitants of the world. For me these all lead to humanity making the wrong decisions. As the north pole melts, Russia can’t wait to get oil rigs in there to pump up what’s underneath the sea bed. We know that oil causes increases in CO2 emissions, yet we still do the actions that hurt the place that we live in. But if it wasn’t Russia, it would be any country in this world. And I feel at an individual level, we must take responsibility for the people that we put into government. We put them there. We chose them to make decisions on our behalf. Interestingly look at the USA. The people of the US put President Obama into power. You could say at first glance, he is a heart centred man. He brought in affordable health care for all of the US, including those in poverty. Yet the house of Congress wanted it repealed. But it was the people of the US that put those Congress  into power. They put people into power that did not believe that all of their fellow citizens deserved or needed healthcare. You only have to see certain areas in cities like New Orleans to see the poverty of people that cannot afford healthcare.

If Love were at the centre of the decisions that we make, I wonder how the world would be different. When I talk to people about this they think I am mad. What really? A world of Love? That’s just not possible. But you see the only difference between that view and mine is belief and trust. A belief that it is possible, a belief that it can happen. I ask the question about how 100,000 people have died in the latest conflict in Syria? How on earth did this happen? If the people at the UN that made different decisions, would it have been less of a death toll?

I believe in a World of Love. I have to believe in a world of Love because to believe in anything else makes our humanity less than the glorious, loving and abundant world that I want to be a part of.

That is why I dedicate my living moments to creating experiences of Love. To help people remember they are Love. You see, my strapline is Relax and Love Your Body. If I can learn to love all parts of myself, all of myself, then I might then start to love other people the same. And when they are not connected in love, instead of judging or condemning them, I would have compassion and support them in the times that they are not connected in love. Because I know the times in myself when I am not connected in Love. And in those I would have compassion for myself, and therefore could feel that for others. And then I would look out for other examples of Love and I would want to connect with those. I would continue on a journey of self-exploration to keep continually looking at the aspects of myself that I do not love.

I don’t write this article as someone who has it all sorted. I didn’t create al Covo as someone who puts themselves forward with all of  the answers. But it starts with me and al Covois my way of helping humanity towards a more heart centred loving place. So that what is within is also that is on the out. Welcome to a world of Love.

If you resonate with this, then please come and join me. Come and join me for a session or retreat to explore more.

Take care, rest, relax, be loved and I look forward to the opportunity of seeing you soon.


Love Steve xxx

5 steps to the perfect men's shave

Shaving while maintaining smooth and supple skin takes a lot more than a splash of water, a hand mirror and a rusty blade - follow these five easy steps to clean shaven heaven.

1) First steam the face with a hot, wet towel to open the pores. Apply a shaving oil in upward motions to the face and neck to loosen the bristles and reduce razor friction. Pre-Shave Oil such as those produced by The Shave Doctor or Neals Yard Remedies Organic, contain skin conditioning Vitamin E and healing Calendula making it especially good for those with heavy beards or those prone to razor bumps and ingrown hairs.

2) Next apply shaving cream or gel to the face, either with fingers or a shaving brush in circular movements, lathering well.  For more sensitive skins, opt for a product that is fragrance free. The Shave Doctor or Neals Yard Remedies Organic Shave Cream are highly recommended and used at al Covo as part of the Men's Wet Shave Treatment.

3) Using a clean, multi-bladed razor, begin shaving with the grain of hair growth (usually downward). Use short strokes, rinsing the blade often. Shave the ‘easy’ areas first (cheeks), while leaving the neck, chin and upper lip for last. This will allow these areas more time to soften up.

4) Gently cleanse your face and then rinse thoroughly with cool water and then apply a toner to close the pores. If needed, pat your face with a soft towel.

 5) Generously moisturise with an oil free moisturiser, like Neals Yard Remedies Organic or The Shave Doctor. Stay clear of any aftershave containing alcohol, which will - in addition to hurting like hell - dry your skin out.

Come in for some advice or book in for a traditional Men’s Wet Shave treatment at al Covo – a double shave (with and against the direction of hair growth), hot and cold flannels, and all of the above products to help improve the skin.

I look forward to treating you.



10 Easy Yoga Poses for Energy & Vitality

Apart from improving your quality of sleep, reducing your stress levels, and enhancing your overall physical health, yoga can also raise your energy! When you stretch, you make it easier for the blood to circulate in your body, resulting to energy boost. Yogic poses, particularly those that stretch the spine, can help combat debilitating fatigue symptoms and increase your feelings of vitality throughout the day. Here are ten of the best yogic poses that you can try to stay active all day long.


1. Half Sun Salutation

This pose is traditionally performed as a way to awaken the body. Experts say it is best to do this routine as soon as you wake up, before you even sip your coffee.

To do this exercise, stand up straight with your feet together and your arms placed at the side of your body, palms open. Raise your hands up and extend them over your head as you inhale and bow forward into a forward bend as you exhale. On the inhale, lift your torso halfway up and place your hands at your shins. Then, extend your spine. Sweep back up and bring your palms together, as if you are praying. Repeat this sequence for 1-4 times.


2. Right Nostril Breathing

Aside from boosting your energy levels, this yogic pose is a great remedy for headache. To perform the exercise, sit upright on a chair or a cross-legged position – whichever position makes you comfortable. Then, block your left nostril with your thumb. This allows you to breathe only through your right nostril. Breathe deeply for about five minutes. Do the same with your left nostril by covering the right.


3. Camel Pose More...

11 Amazing Benefits from Eating Pumpkin

If you’re like most people, the first thing that probably comes to your mind after hearing the word ‘pumpkin’ is Halloween. But pumpkin isn’t just for Halloween. This versatile squash doesn’t only make a good addition to breads, pies, risottos and other delicious treats – it also comes with a number of healthy perks that will sure get you craving for more.Why would you want to add pumpkin to your diet? Here are the amazing reasons.


1. It’s low in calories

Unless you turn it into a pumpkin pie, a cup of this golden orange gourd only has 30 calories and almost no fat. This makes pumpkin a good snacking choice for dieters. Well, even the standard pumpkin pie is lower in calories than other pies and desserts!


2. It promotes weight loss

Pumpkin promotes weight loss not just because it is low in calories. Another reason is that it’s also high in fibre, containing 3 grams per one cup. This naturally creamy, sweet, delicious and low-calorie gourd will keep you feeling full for longer.


3. It’s high in beta-carotene

The reason why pumpkin has rich, golden orange colour is because it is loaded with beta-carotene – a powerful antioxidant that your body converts into vitamin A. Beta-carotene is known to boost the immune system and reduce free radical damage to cells. These healthy orange pigments are also found in carrots.


4. It strengthens the immune system More...

Belly Fats: What You Need to Know and Do

How much flab you have in your abdomen has a big impact on your health. Losing fats in your midsection does not only improve your overall appearance – it also improves your quality of health and lowers your risk of certain diseases.

Health experts all agree – abdominal fat is the worst type of fat you can get. But what makes it so harmful? To understand its impact on your health, you should know first that abdominal fat comes in two different forms: the subcutaneous fat and the visceral fat. The first type of abdominal fat is like the fat elsewhere in your body. It may not pose danger to your health but it doesn’t do you good either. The second type of fat, called visceral fat, is one that surrounds your internal organs. Visceral obesity is linked to the risk of high blood pressure, high blood sugar levels, and heart disease.

Unlike the subcutaneous fats, the visceral fats cells release their metabolic wastes directly to the portal circulation, which carries blood straight to the liver. As a result, visceral fat cells are enlarged and stuffed by excess triglycerides, which deliver free fatty acids to the liver. These fatty acids also accumulate in the pancreas, heart, and other organs. This results to organ dysfunction, affecting your insulin levels, blood pressure, and cholesterol levels. Visceral fat has also been linked to dementia, and certain forms of cancer, such as breast cancer and colon cancer.


What causes belly fats?

Consuming too many calories can lead to an increase in your waistline. Any kind of calories – whether from fatty foods, alcohol, or oversized portions of food, can lead to belly fats. Abdominal fat is often called ‘beer belly fats’ because alcohol calories are so easy to overdo. A glass of beer for example has about 150 calories. And if you down several glasses in one sitting, you can get calorie overload. Not to mention the calorie-dense foods you eat along with your beer.More...

About the author

Steve from AlcovoBorn in Worcestershire, and educated to second (Masters) degree in Geography, I worked in a corporate company before being inspired more fully into well-being from travels to the Eastern and Tropical countries of the Philippines, India, Kenya, the Maldives, Mauritius and Mozambique.

I gained an understanding of spas, treatments and clients along my way, and have developed this into my own practice, al Covo, to which I welcome you warmly. I pride myself on al Covo's warmth, peaceful aura, hygiene and thoroughness.

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