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Forever riddim

Forever riddim

Tracklist:
Alkaline – Pretty Girl Team (Clean)
Alkaline – Pretty Girl Team (Explicit)
I Octane – Long Time (Clean)
I Octane – Long Time (Explicit)
Jahmiel – Find a Way
Kranium – Give Thanks (Clean)
Kranium – Give Thanks (Explicit)
Mavado – Forever (Clean)
Mavado – Forever (Explicit)
Ocg – Nuh Fall in Love (Clean)
Ocg – Nuh Gall in Love (Explicit)
Armzhouse Records – Forever Riddim (Instrumental)

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New dancehall riddim with top artist of the dancehall


New dancehall riddim with top artist of the dancehall

Tracklist:
Alkaline & Sean Paul – Gyalis Pro (Clean)
Alkaline & Sean Paul – Gyalis Pro (Raw)
Charly Black – Compliments (Raw)
GC Ft Shaggy – Nah Nah Who
Jahmiel – What Love Is
Mavado – Touch & Leggo
OcG – More Pon
Shenseea – Nothing Dem Kno Have Ova Me (Raw)
Rage – Owna Money
Dj Frass Records – Crazy Glue Riddim

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Benefits of Stretching

Benefits of Stretching




The body is flexible. It is supposed to be flexible. You must be able to bend and reach that something you dropped on the floor. You must be able to zip the back of your favorite dress on your own. You must be able to reach that book you need to read at the top shelf.

These are simple activities. Nothing grand about them, you merely stretched out a bit. However, if there are difficulties in doing such simple motions, then you have to stretch your limits. You already need a stretching program.

What Is Stretching?

Stretching is simply the act of extending to full length the body or simply a part of it. This activity involves straightening or stretching the structure or the limbs.

How Does One Do the Stretching?

Stretching is fairly easy. As mentioned in the introduction, it is involved in the normal activities. It can be done by any people, regardless of age.

However the extent of stretching and flexing differs. The muscles tighten as a person ages. The range of joint movements can be minimized. This can very well obstruct an on-the-go lifestyle. That is why as the person grows older, bending or flexing becomes more limited. This is why stretching regularly, as part of a routine is very important.

Simple stretches can be done everyday. It can be incorporated in the lifestyle and the daily activities. It does not require much of your time.

Stretching exercises can also be done while training. Actually, stretching is an essential part of any training or sport. It must be done first before anything else. Stretching the body and the limbs is a good preparation for a more rigorous activity.

Most athletes would do the sit and reach, wherein they position on the floor, extend their legs and reach the tip of their foot with the tip of their hand. Actually, most trainers actually require their athletes to really do the stretching before playing.

There is actually an ideal length of time in stretching. It is best to do it in 10 minutes. This will give the body enough opportunity to move and flex the muscles, thus preparing it for more complicated and strenuous movements.

Experts however would frown upon going way beyond 10 minutes. Stretching the exercise to 30 minutes or more will already wear out the body. This will not be favorable if one is preparing for a game.

What Are the Benefits of Stretching?

1. Increase the Range of Movement
As one constantly do the stretching exercises, the length of the muscles and the tendons are also increased. This will help in increasing the range of your movement. Thus, the limbs and joints will be able to move, way before an injury can take place. You are definitely physically fit.

2. Increased Ability to Perform Skills
When you have a wide range of movement, the more you will be able to do more things. For example, you can jump high without feeling any pain when you land back on the floor. This will also help you start a new sport or improve more if you are in one. Stretching in this aspect also allows you to have a more active lifestyle.

3. Injury Prevention
One can prevent injury to joints, tendons and muscles with stretching. When the muscles and tendons are well-flexed, they are considered in good working order. This will help in a faster recovery and decreased soreness. The muscles of the body will be able to take more exhausting and rigorous movements with less probability of being injured.

4. Reduce Muscle Tension
If the muscles are given their regular exercises and stretching, it is less likely that they will contract. This will definitely relieve you of any muscle pain or problems.

5. Enhance Energy
Being able to move more will also give you more energy. Stretching will also help enhance your awareness, like knowing that you have a body that is capable of doing many things. As such, you are going to be more driven to move rather than sulk in the corner.

6. Reduces Cholesterol
Research also shows that doing prolonged stretching exercises, like yoga, will help reduce the cholesterol in the body. This of course must be done with a healthy diet at hand. This could prevent and even reverse the hardening of the arteries, allowing you to avoid coronary diseases.

Incorporate stretching in your everyday lifestyle. It has benefits you can not say no to. It also does not require much. It can be your usual activities, bending and flexing every now and then. After all, your fitness is everything so do what it takes to keep the body healthy.




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Chicken Enchilada-Stuffed Spaghetti Squash

Chicken Enchilada-Stuffed Spaghetti Squash

This healthy 5-ingredient spaghetti squash recipe is a satisfying low-carb alternative to taco night. If you have leftover cooked chicken on hand, skip Step 2 and stir 2½ cups into the filling. Look for an enchilada sauce with less than 300 mg of sodium per serving, such as Hatch brand.

Ingredients 4 servings

Next
2 8-ounce boneless, skinless chicken breasts1 2½- to 3-pound spaghetti squash, halved lengthwise and seeded1¼ cups red enchilada sauce, divided
1 medium zucchini, diced1 cup shredded pepper Jack cheese

Preparation
Active
35 m
Ready In
50 m
Position racks in upper and lower thirds of oven; preheat to 450degrees F. Place chicken in a medium saucepan, add water to cover and bring to a boil. Cover, reduce heat to low and gently simmer until an instant-read thermometer inserted into the thickest part registers 165degrees F, 10 to 15 minutes. Transfer the chicken to a clean cutting board and shred with 2 forks. Transfer to a large bowl. Meanwhile, place squash cut-side down in a microwave-safe dish and add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until the squash is tender, 40 to 50 minutes.) Use a fork to scrape the squash from the shells into the large bowl. Place the shells on a broiler-safe pan. Stir 1 cup enchilada sauce, zucchini, ½ teaspoon pepper and ¼ teaspoon salt into the squash and chicken. Divide the mixture between the shells; top with the remaining ¼ cup enchilada sauce and cheese. Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes. To serve, cut each shell in half.

Nutrition information
Serving size: ½ stuffed squash half
Per serving: 408 calories; 22 g fat(11 g sat); 4 g fiber; 20 g carbohydrates; 34 g protein; 46 mcg folate; 136 mg cholesterol; 7 g sugars; 0 g added sugars; 1,113 IU vitamin A; 19 mg vitamin C; 278 mg calcium; 2 mg iron; 426 mg sodium; 833 mg potassium
Nutrition Bonus: Vitamin C (32% daily value), Calcium (28% dv), Vitamin A (22% dv)
Carbohydrate Servings: 1½
Exchanges: 1 starch, 1 vegetable, 3½ lean meat, 1 high-fat meat




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MONEY MIX RIDDIM

MONEY MIX RIDDIM

Tracklist:
Kiprich – Eye Top
Masicka – 10 Outta 10
Mavado – Fresh Cash
Shenseea & Boom Boom – Wine
Tifa – Chicken Head
Vybz Kartel – Poco Man Skank
Yaneek Curvy Diva – Lifestyle
I-Octane & Ding Dong – Stop Wild Up
Kymani Marley – Angel
Marvin & Nickeisha – Clean & Fresh
Savage – Watch
Shane O – Better Urself
Spice & D’Angel – No Worries
Teejay & Kapella Don – Home
Good Good Production – Money Mix Riddim Instrumental




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MONEY MIX RIDDIM MONEY MIX RIDDIMDANCEHALL RIDDIM
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