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How many of us actually follow the “eight glasses of water a day” rule? Plain water can be a bore to drink, especially if a person’s day doesn’t include strenuous activities. But there are ways to help make water more inviting to drink! Adding herbs, fruits, and vegetables to your water not only adds flavor but might make your water healthier. We’ve picked out 8 scientifically-backed nutritional powerhouses to support digestion, cleansing, hydration and all round good health. 
1. Fruit (Citrus Or Berries)
Those restauranteurs were on to something by adding lemon to the water. Beyond adding a pleasant taste to other wise plain water, using lemon zest, peel, or juice to water also adds much needed Vitamin C to the drink. You can use the citrus of your choice, strawberries, blackberries, raspberries and more.
Ginger ale is an age-old remedy for setting the stomach – it can also be added to your water! Dice up some raw ginger and mix it in with your bottled water. This is perfect for finicky stomachs. Ginger also has added benefits of anti-inflammation , great for joint and body pains. Be careful of the ginger pieces, they can be quite spicy!
3. Basil and/or Rosemary
Studies have revealed that extracts from basil and rosemary leaves had cancer-fighting properties, elevating the levels of carcinogen-fighting enzymes in the body and fighting inflammation.  Pop a few leaves of basil and rosemary in your water before you leave the house!
4. Ginseng or Gingko
Ginseng and Gingko biloba play pivotal roles in Chinese and Korean medicine, even used today to cure specific ailments and to boost health. Pilot studies on Gingko biloba revealed that it can improve memory, aside from being a potent antioxidant.  Ginseng was shown to significantly reduce blood sugar levels (blood glucose) and body weight.  Drop by a local Chinese grocery or health food shop and see if you can score some ginseng or Gingko biloba.
Peppermint is one of the most popular herbs added to water. It is an antioxidant and also has been studied regarding its role in fighting specific types of cancer – like lung cancer.  Not only does it add a pleasant coolness to your water, it’s healthy too!
Watermelon not only tastes great, it’s full of health-giving nutrients, vitamins, minerals and antioxidants. Numerous scientific studies have reported all kinds of health benefits for watermelon – see our full report here.
Cucumbers will impart a fresh taste to your water – however they have been associated by studies with numerous health benefits including balancing blood glucose levels, inhibition of prostate cancer growth (in vitro), skin quality and hair health. 
8. Apple Cider Vinegar
Apple Cider Vinegar has been used as a panacea since ancient time. It’s reported to be beneficial for digestion and toxin elimination. Simply add a couple of tablespoons to a glass of water and get it down you. Follow this link for our full list of the reported health benefits of Apple Cider Vinegar.
A final tip – be sure to wash your fruit carefully before adding it to the water. Soak for 15 mins in a bowl of water to which a cup of vinegar has been added. Then rinse. Then prepare. Refrigerate your “super water” and consume within a day or 2.
 Tapsell, L., et. al. (2006). Health benefits of herbs and spices: the past, the present, the future. http://ro.uow.edu.au/cgi/viewcontent.cgi?article=2450&context=hbspapers&sei-redir=1
 Grzanna, R., Lindmark, L., & Frondoza, C. G. (2005). Ginger-an herbal medicinal product with broad anti-inflammatory actions. Journal of medicinal food, 8(2), 125-132. http://online.liebertpub.com/doi/abs/10.1089/jmf.2005.8.125
 Mueller, M., Hobiger, S., & Jungbauer, A. (2010). Anti-inflammatory activity of extracts from fruits, herbs and spices. Food Chemistry, 122(4), 987-996.. http://www.researchgate.net/profile/Monika_Mueller2/publication/222660037_Anti-inflammatory_activity_of_extracts_from_fruits_herbs_and_spices/links/0fcfd508a5fe805b17000000.pdf
 Gauthier, S. & Schlaefke, S. (2014). Efficacy and tolerability of Gingko biloba extract in dementia: a systematic review and meta-analysis of randomized placebo-controlled trials. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4259871/
 Oh, M., et. al. (2014). Postprandial glucose-lowering effects of fermented red ginseng in subjects with impaired fasting glucose or type 2 diabetes: a randomized, double-blind, placebo-controlled clinical trial. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4227112/
 Sun, Z., et. al. (2014). Chemical Composition and Anti-inflammatory, Cytotoxic and Antioxidant Activities of Essential Oil from Leaves of Mentha piperita Grown in China. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4262447/
 10 Health Benefits Of Cucumbers (Herbs Info) http://www.herbs-info.com/blog/10-health-benefits-of-cucumbers/
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The #1 Muscle That Eliminates Joint And Back Pain, Anxiety And Looking Fat
By Mike Westerdal CPT
Can you guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat?
This is especially important if you spend a significant amount of time sitting every day (I do, and this really affects me in a big way!)
Working this "hidden survival muscle" that most people are simply not training because no-one ever taught them how will boost your body shape, energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this "hidden" most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
P.S. Make sure you check out this page to get to know the 10 simple moves that will bring vitality back into your life:
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