Jumat, 30 Desember 2011

Beauty Tips - Homemade Remedies for Wrinkles

Wrinkles come with age or if proper cleansing of the skin is not taken up regularly. The continuous use of soap on the dry skin may also create premature aging of the skin.  Please find certain home-made remedies to prevent early wrinkles.





Egg Face Pack


Make a mixture with the yolk of an egg with 2 tsp of rose water, 1 tsp of honey and put the liquid in an airtight container. Use the face pack once in a week and especially in winter or colder climates.


Make a mixture of the white of an egg with 3 tsp of oats power and one tsp of honey. It is suitable for deep wrinkles.


Make a mixture of the yolk of an egg, 2 tablespoonful of fresh orange juice, and ½ tsp of fresh lemon juice and a few drops of almond oil. Mix it thoroughly before applying it on the face and keep it there for ½ hour. Wash it completely with lukewarm water.


Milk Pack

You can also use milk-pack to prevent wrinkles on the skin.  Make a mixture of 2 table spoonful of oatmeal and ½ cup of milk and boil the mixture under simmering heat. When the solution comes down to the normal temperature, mix 2 tsp of olive oil and make a homogeneous paste. Apply the paste on face, neck, hands and keep it for 30 minutes before washing it off with lukewarm water. Use the process on alternative days to find the result on the skin glowing after a fortnight.



Kamis, 29 Desember 2011

Health Tips: Keeping Your New Year's Resolutions

Lose 5 pounds this year? Spend more time with your family? Find a new job? Millions of people make New Year's resolutions, but relatively few are successful in keeping them. This is evidenced by a 2007 study conducted by British psychologist Richard Wiseman who found that 88% of all resolutions end in failure. Not surprisingly, very little research has been published on the reasons why people

Senin, 26 Desember 2011

Importance of Skin Cleansing - Routine Beauty Tips






When you wear the make-up, the skin undergoes tremendous stress. You must realize the importance of cleansing of the skin to provide relief to the skin from the stress. There are certain processes. Cleaning is essential for every kind of skin and it should be done at least once a day before going to bed. If you do not do so, it would carry dirt and dust, the make-up, which ultimately suffocate the skin.


Usually, we use soap in washing our face to feel refreshed. The alkaline component of the soap makes the skin even drier. The soap removes the natural oil and moisture content of the skin resulting in the destruction of acid-alkaline balance. It also promotes many problems of the skin. Hence, take simple precautions.


i) Perfumed soap may produce allergies to sensitive skin


ii) Premature aging may set in when soap is used on a dry skin for a continuous period.


iii) Red patches may develop on sensitive and dehydrated skin.


iv) In oily skin, the use of soap should be limited to two times a day. Wash your face with clean water properly. Excessive use of soap help increase the alkalinity of the skin, which may acquire an infection.

v) Do not use hot water in face washing. Avoid bath for a long period or more than 10-15 minutes preferably in lukewarm water. Longer contact with water destroys the oil balance of the skin, which is an important factor in avoiding wrinkles.

Sabtu, 24 Desember 2011

50 Health Tips

50 Health Tips


1. Drink eight glasses of water a day.

2. Include two vegetables and one fruit in every meal.

3. Begin each meal with a raw vegetable salad.

4. Make a light snack of assorted sprouts.

5. Start the day with a glass of warm water and a dash of lime..

6. Use only fresh vegetables.

7. Once a week have only fresh fruits until noon, make lunch the first meal of the day.

8. Eat only freshly cooked meals, not refrigerated leftovers.

9. Include one green vegetable and one yellow vegetable in every meal.

10. Go on a juice fast for a day. Start with vegetable juice, and sip fruit for lunch and dinner.

11. Kick the old coffee habit.Have a glass of fresh fruit juice instead.

12. Cut out all deep-fried foods from your diet.

13. Cut down on high sugar products like soft drinks, ice-cream, candy and cookies in your diet.

14. Never skip a meal, even if you're on a diet.Eat a fresh fruit or have vegetable juice instead.

15. Avoid beverages like soda, coffee, colas and so on.

16. Include high fiber foods and plenty of fruits, vegetables and grains in planning your diet.

17. Use salt in moderation

18. Wash vegetables thoroughly in clean water before chopping.

19. Stream or boil vegetables (rather than fry or saute).

20. Retain peels of potato, cucumber, carrot and tomato while cooking.

21. Do take a moment off to mentally list out the nutritional value of the food you're about to eat.

22. Don't rush through your meals.Set aside enough time to appreciate, enjoy and digest your food.

23. Make every meal an enjoyable experience.Set dishes out attractively and chew slowly to appreciate the full flavor of the foods you eat.

24. Choose to be radiantly healthy. Keep yourself informed about the nutritive value of every food you buy.

25. Shop for groceries yourself.Notice the look, feel and smell of fresh fruit and vegetables and enjoy their intrinsic goodness.

26. Watch out for eating habits paired with emotional states, like reaching for a chocolate when you are depressed.Resist the urge and eat fruit instead.

27. Eat popcorn (rather than chips) while watching a movie.

28. Sit at the table at meal times.Don't read the paper or review bills while eating.

29.Make it a point to have dinner with the entire family at the table, and not in front of the TV.

30.Eat just to the point of the fullness.Don't stuff yourself!

31. Stop smoking.

32. Restrict alcohol consumption.

33. Get a good night's sleep, every night.

34. Enroll today in an exercise programme.

35. Take a brisk, 20 minute invigorating walk each morning.

36. Spend 10 minutes every morning and evening doing basic stretches.

37. Do not use elevators when you can climb the stairs.

38. Enroll in a TM programme today.

39. Focus on your breathing.Take a deep breath, then exhale slowly.Repeat a couple of times a day.

40. Learn to relax.Spend 20 minutes consciously relaxing each muscle of your body.

41. Spend 20 minutes a day in silent meditation, prayer or contemplation.

42. Learn the healing power of laughter. Watch a crazy movie, recall a joke or read a funny book and laugh out loud.

43. Tap the powers of your sub-conscious.Relax your body for 20 minutes and project the Perfect You're on your mind screen.

44. Balance your lifestyle.Devote equal time each week to work and fun.

45. Join kids in a sports activity and rediscover the joys of childhood.

46. Do keep in touch with friends. Call up or visit them and be at peace with the world.

47. Enroll in an activity (like dancing, swimming or roller skating...) you never indulged in because you were afraid of what people might say.

48.Forgive someone who you think has done you wrong and cleanse your spirit of rancor.

49. Do a nice turn to someone you don't know too well, but who could do with a friend.

50. Spend a quiet half-hour chatting with your family.

Heart health tips

Heart health tips
With sedentary jobs and increasing deadlines, we don't end up paying enough attention to our hearts. Cardiovascular disease in India has quadrupled in the last 40 years and WHO estimates that by 2020 close to 60 percent of cardiac patients worldwide will be Indian  Don't lose hope yet! Dr Ramakant Panda, who was awarded the Padma Bhushan this year and has had the oppurtunity to operate on Prime Minister Manmohan Singh gives you tips to follow everyday to make your heart healthier.
1. 5-a-day: Eat at least 5 servings of fresh fruits and vegetables for a healthier heart.

2. Banish that salt shaker from the dinner table. Never add extra salt on top of your food. Excess sodium intake causes hypertension.

3. If you must drink, ensure that it's no more than 2 drinks a day for men and a drink a day for women.

4. Walk for your heart. It's the best heart healthy exercise and will not cost you a rupee. Every step you take during the day builds up your heart balance & helps prevent disease.

5. Take the stairs for a healthier heart. When you go up, your blood pressure goes down.

6. Quit today. Thousands of Indians quit smoking everyday - by dying. Save your heart and lungs. Smoking also speeds up the development of plaque in the arteries.

7. Start slowly. Build up to at least 30 minutes of activity, five times per week. Try two 15-minute sessions or three 10-minute sessions to meet your goal. However, don't exercise right after meals, or when it's very hot and humid. Always warm-up before exercise and cool down after you are done.

8. Substitute lower-fat foods for higher-fat ones. Some examples include skim or 1% milk for whole milk. Saturated fats are typically solid at room temperature. Try the squeeze test: the firmer the fat, the more it's saturated. AVOID AT ALL COSTS!

9. Reduce your sodium intake to no more than 2400 mg of sodium or 1 1/4 teaspoons of salt per day.

10. Know your numbers - The first step towards better heart health is to know where you stand currently. For that it is very important for you to know your health numbers. Get your lipid profile, blood sugar levels and BP regularly checked. Have regular physical exams that include tests to see if, your are at risk for cardiovascular disease

11. Don't let the weighing scale rule you- It is important to maintain a healthy weight, according to your height, but it is more important to eat a healthful diet & exercise regularly.

12. Follow your grandparents- Every day fad diets spring up, and foods tend to go in and out of fashion, as fast as clothes. The 'sensible diet' preached and followed by our forefathers is the best for health. Eat healthy & don't crash diet

13. Get yourself checked- Keep a tab on your last visit to your Doctor. Don't miss your follow-ups. It is always advisable to go in for a complete health checkup at least once a year.

14. Sugar is not so sweet- If you have diabetes, keep the blood sugars under 'tight control'. Remember, physical activity is the best way to burn off excess sugar in the blood. Those with diabetes are more prone to heart disease, especially women

How to Get Rid of Brown Spots

How to Get Rid of  Brown Spots
Changes in skin coloration are a normal part of the aging process. But many people find brown spots, also known as "liver spots" or "age spots", to be unattractive. These spots that often appear on the back of the hands are caused by sunlight exposure or chronic bruising of the skin.

If you have unwanted brown spots, dark spots or dark patches spreading on your face or other places, and you want them to vanish completely, giving your skin lasting clarity and beauty, then you'll want to treat your brown spots with our Miracle Cure.

Epilators like Silk Epil from Braun remove hair from the root, and so they are similar to waxing, as waxing also removes hair from the root. However, you may get more in-growths if you use these machines, so you should scrub your body with a pumice stone while bathing to counter this problem. You need to give more details about the brown spot. Is it a freckle or is it a mole? How big is the spot? If it is a mole, you should visit a dermatologist.

Prevention is the easy part—apply sunscreen to your hands, arms, face, and scalp (if not covered with hair) every day, whether you plan to go outside or not. You see, sun damage comes in two forms: UVA and UVB. Ultraviolet A rays are known as “aging rays”; UVA sunlight makes up 90-95% of all sunlight that reaches the earth’s surface. It penetrates windows of houses and cars; it gets through clouds; it’s present 365 days a year. Even more troublesome is the fact that UVA exposure is “silent”. You don’t get a tan or sunburn from UVA exposure. UVB rays, also called “burning rays,” cause tanning and burning of the skin, so you know when it’s happening. Enough said? So from this day forward, you’ll apply sunscreen with an SPF of 30?
A laser generates and intense beam of light. This beam brings energy to a specific site, through a small hand piece connected to the laser. The laser light is absorbed by oxyhemoglobin (bright red blood cells carrying oxygen) and melanin/pigment (black or brown pigment found in the skin) causing decomposition or destruction by heat of unwanted cells while leaving healthy cells intact.

Microdermabrasion is another way to remove brown spots. By gently abrading the skin with ultra-fine crystal particulates, microdermabrasion can reduce unwanted pigmentary changes and age spots. It can also benefit our acne patients.

The face, neck, chest and hands are the most popular areas to treat. A progressive series of 5-8 treatments are gently performed 2-4 weeks apart. Peels are often combined with microdermabrasion producing even better results.

Laser is the best way to remove moles. It is good that you have visited a doctor since moles can be the symptoms of other problems. Since that is not the case, simply get them removed through laser.

Sunscreen, protective clothing, and sunglasses help prevent further sun damage. Exposure time in the sun should be limited and seek shade when outdoors. Try to avoid outdoor activities between 10 am and 3 pm, when the ultraviolet rays are strongest. See a dermatologist yearly for a skin examination to check for any abnormal moles or skin cancer.

Some Home Remedies to get rid of Dandruff


How To Treat Dandruff
Every time you comb your hair or wear your favourite LBD, you are erm...embarrassed by those snowy flakes. Dandruff is ugh and causes problems like itching and acne.

Here are some homemade remedies that will help you get rid of dandruff.

The cause

Dandruff is a scalp ailment and can be cured by keeping your scalp clean. Avoid shampooign your hair everyday to keep dandruff away. Another way is to skip fried foods and chocolates.

Home remedies

Boil a few neem leaves. Cool and then filter the solution. Use this as a last rinse after you shampoo. You can also mix a few sweet neem leaves with basil (tulsi) leaves, grind it into a paste and apply it on your hair for half an hour. Wash this off to get lustrous, dandruff-free locks.

Grandma's advice

Soak a handful of fenugreek (methi) seeds overnight in water, grind it to a fine paste in the morning and apply it for a half hour on your scalp. Wash this off with soap-nut (reetha) solution and rinse with shikakai to condition. Follow this regimen faithfully for beautiful tresses.

Bedtime care

Boil beetroot (chukander) in water and gently massage the liquid into your hair before sleeping. You can also massage your hair with stale curd or a simple concoction of lime and amla juice. Curd is an excellent conditioner, while lime keeps that dandruff away.

Steam therapy

This is the most commonly used way to tackle dandruff and mostly never fails. Gently massage warm coconut oil onto your scalp. Apply the juice of two limes. Now, dip a towel in hot water and cover your scalp and hair with it. Wash it off after two hours for soft, shiny hair. Alternately, apply the paste of raw papaya on your hair and leave it on for ten minutes before shampooing.

There you are! Try these homemade tricks to get rid of dandruff

Coffee and Health Benefits

Coffee and Health Benefits
As coffee consumption has continually been on the rise in the United States, the questions are being asked about the importance coffee has when it comes to our health. As the popularity of coffee has risen so has the research of the benefits of this product as to the effects it may have on many aspects of it keeping us healthy.

We all know and have heard the power of antioxidants. Tannins and antioxidants appear naturally in coffee, and these are well known to fight free radicals and other assaults on the body. Having these properties, coffee may reduce the risk of asthma attacks.

Antioxidants are chemical compounds that protect the body s cells from the damaging effects of oxidation. They help support the immune system, and consequently may reduce the risk of cancer and heart disease. The caffeine in coffee helps to improve circulation within the heart and arteries.

In recent studies it has also been shown that coffee may reduce the risk of gallstones by 45 and cirrhosis of the liver by 80 . Although the studies have shown the existence of a relationship with coffee consumption and liver cirrhosis, it has not proven or determined the component in coffee that is responsible for producing this effect.

Another benefit of coffee is a 25 reduction in the onset of asthma attacks among many asthma suffers. Asthma is a chronic disease that causes airways to close due to inflammation , resulting in coughing, wheezing, shortness of breath and tightness in the chest. Theophylline is a component that is found in coffee that acts as a broncho dilator which lessens these symptoms.

Have you ever had one of those stressful headaches that can last throughout the day? It could be caused by a stress at work or by just not getting enough sleep. Well it has now been shown that coffee can play a big role in getting rid of theses headaches. Even now you can go to any drugstore and go to the pain reliever aisle and found many of the over the counter pain relievers contain caffeine just for this purpose. So have that cup of coffee and relax.

One of the most recent studies of coffee is that the shows the relationship of coffee and diabetes. This is study has excited many of us that are diabetics and coffee lovers. There is more and more evidence that the love affair with coffee is helping reduce the risk of diabetes. In a newly published study, drinking caffeinated coffee was found to reduce the risk of developing type 2 diabetes as much as 60 . A Finnish study in 2004, suggested a 30 reduction in type 2 diabetes risk among people who drank three to four cups of coffee a day.

Women in the study who drank 10 or more cups a day showed a 79 reduction in the risk.

So what is the amount of coffee should we drink in a day. Well for many of us who love coffee there is just know way of knowing when to stop. But many doctors suggest that three to four cups a day is considered reasonable and a moderate amount. Just keep in mind that an 8 oz cup of coffee contains about 75 mg of caffeine and it usually recommended to not to exceed 300 mg per day.

Jumat, 23 Desember 2011

Social Connections, an Antidote to Holiday Stress

While researching today's topic, I ran across a related concept from blogger, Corey Allen, who wrote ‘‘my father-in-law aptly stated it this way: one of the best things about the holidays is seeing the headlights of family members coming up the driveway to visit. The second best thing about the holidays is seeing their taillights as they drive away''. Time spent with family during the holiday

Selasa, 20 Desember 2011

Top ten ways to start a more meaning full life

Top ten ways to start a more meaning full life 

Too many of us live like goldfish, swimming in the same orbit day in and day out feeling uninspired, tired, bored and sometimes worse. Life is much too precious to waste that way. Every person has a unique purpose in life. I implore you not to waste your days berating yourself for what you don't know and don't do well. Instead, discover your strengths, passions, purpose and build your life on those.

Here are 10 ideas about living a meaningful life.

  •     We are all here for a purpose. Your being here makes a difference. Your purpose may be obscure to you and a challenge to discover. Start now. There are many resources, coaches and books to help you with this endeavor.
  •     The secret to fulfillment is self knowledge. Start the exciting journey of discovery.
  •     The second part of the secret to fulfillment is to apply your self knowledge to what you do and how you live. The more you know, the more you can actively pursue your true purpose.
  •     Don't waste time lamenting what you don't do well. Concentrate on your strengths. Those reflect who you are. Leave the other things to people who do them well.
  •     Build on your strengths. Do more of them and give yourself recognition for doing the things you do well.
  •     Pay attention to the small details that you enjoy in your everyday life. Do more of them.
  •     Pay attention to the small details you don't enjoy. Find ways (such as delegation) to eliminate as many of them as possible.
  •     Keep a journal and put particular emphasis on the things about yourself and events in your life for which you are grateful.
  •     Make an effort to release the negative aspects of your past. Try not be imprisoned by your past. Do not define yourself by your past.
  •     Jumpstart your self-esteem by giving back to the community. Volunteer in a meaningful way that suits who you are and your interests.

Enjoy the journey. You will get to know and like yourself in a whole new way. Work with a friend, hire a coach, and use the resources out there, to help you with objectivity. Have someone point out the good things about you that you have a tendency to overlook. As soon as you stop doing what you hate and start doing what you love, you may find your life more meaningful and fulfilling.

Top 8 Things You Should Never Say To Him

It is great to be in love and in love even though we respect each other and have lots of rights on our beloved, but often many girls find that they have offended their guy but many a times cannot understand why the man is hurt. There are quite few things which usually guys with self respect wouldn’t like to hear.

Mommy’s boys
  • Most guys are mommy’s boys but you don’t have to rub it in. After all she is the one gave him birth, fed him on her Milk and brought him up and made him everything he is today. She made him the guy you fell in love with, so how can you think that he would totally ignore her and be your pet.
  • if you have a tendency to suicide then it is better to jump of the airplane without parachute rather than telling your boy he is momma’s boy. 
  • Why bring his mother in conversation where it is not required. Most Guys are touchy about their mothers as you are about your parents. 
  • No guy would like to be told that he is momma’s boy and yet even though every girl knows it but hardly any girl leave a chance to remind her guy that he is one. One of the biggest mistakes in a relationship.
You getting bald
  • Most guys loose hair with age and these days even in youth the hairlines are receding. How would you feel if he tells you hey fatso watch your tummy and bums. 
  • They are as big as Canada. Men usually are touchy about their hair line even if they show they don’t care. 
  • They would be waking up sweating in middle of night just dreaming of them going bald. No guy wants less than a thick crop of hair on head and it hurts their manhood if you tell him that your head is as smooth as glass or ur head is shining.Harakari in relationship.
We need to talk
  • Now we need to talk gets their antenna up and they catch all the trouble signals in the atmosphere. Even though they know they got nothing to feel guilty about or anything yet these words usually sound trouble in their ears. 
  • As soon as he hears these words, he is ready to take first flight to Timbuktu or to a place where you can never find him. To most guys these words means lots of drama and tears which men are not genetically engineered to handle. 
  • To most guys it means you have read some women magazine and some fake guru have put something and you are looking for some trouble in your relationship where none exist. 
  • if there is a problem you should talk, because if you don’t talk how problem would disappear but threatening him with these words is a big no no..
Friends
  • Friends are something which not many women like. They usually get your guy drinking and usually a bad company. 
  • Also there is a big problem, if you don’t like them and you tell them then it is a big problem and if you like them a lot, then he is jealous and again a big problem. 
  • It is always better to be talking about them very delicately and with lots of rehearsal if you want to say something negative about one or more of his friends. 
  • Same way if he criticize your best friends how would u feel or if he praise her too much how would you feel.
You are always like this
  • You are always like this and you will never learn or change. These words are no guy want to hear and one of the biggest problems in us girls is we would always generalise and even bring in things 20 years old which has no revelence to the present conversation. 
  • We need to focus on present argument and not say these things about his character or what he believes in.
Anymore
  • You don’t love me anymore is one thing which hurts like an arrow with head dipped in poison and most of the times it is used to get him agree on to unreasonable demand. 
  • It is one of the biggest words to make him feel to prove you right.
Isn’t she pretty
  • This is one question which guys know they do not have a answer to it. 
  • If they say no then you say you never agree with your observations and if he says yes then you think this guy has a roving eye.
My Ex never did this
  • Never bring you ex in to anything or compare your current guy with your ex. What he did or didn’t doesn’t make a difference now and he is ex because there is a good reason for it. 
  • So why make your guy feel small in comparison and hurt his ego and in turn hurt your relationship.

Senin, 19 Desember 2011

Healthy Holiday Gift Ideas

For someone in the family, an electronic device, such as a smart phone or iPad, almost certainly tops the "wish list" this holiday season. If you’re searching for a healthier alternative to this type of gift, however, the following suggestions can provide benefits that will last long after the holidays. For her:

Sex Mistakes Women Usually Do

Never initiating sex
  • This is probably the most common mistake women make. Don’t rely on your partner to get things started every time. “When you initiate sex, it shows him that sex with him is a priority in your relationship,” says Lou Paget, author of 365 Days of Sensational Sex. 
  • “It also shows him that you relish sex for sex’s sake.” Men find this show of power sexy, and they get totally turned on by the simple fact that you want them sexually.
Being unresponsive in bed
  • Let your partner know that you’re having a great time. “Most important, let yourself go during sex,” says Sari Locker, author of Mindblowing Sex in the Real World.
  • Watching and hearing you get turned on makes him turned on, so go ahead and let it show. “Don’t be afraid of what sounds and words might come out of your mouth. 
  • It’s only natural and quite normal to express yourself when something feels so amazing,” adds Locker.
Forgetting his nipples
  • The nipples hold a concentration of nerve endings and are usually regarded as more erogenous in females. Which is why many women overlook men’s nipples as an erogenous zone. But nipples can be his thing, too.
  • “Many men have very sensitive nipples. Regardless of how sensitive they are, some men enjoy having them stimulated,” says Yvonne K. Fulbright, author of Touch Me There! Try sucking gently on the nipples, using your tongue to increase stimulation, and alternate kissing and licking the areola.
Making him responsible for your orgasms
  • “It is important for women to know that they are in charge of their own orgasm,” explains Barry R. Komisaruk, co-author of The Science of Orgasm. Because ultimately, you’re responsible for your own pleasure and satisfaction.
  • Don’t expect your partner to be a mind reader, start focusing on communication: Give him feedback, tell him what turns you on and how you like to be touched. If you’re uncomfortable talking about it, you can guide his hand with yours.
Limiting sex to the bedroom
  • Why restrict your lovemaking session to the bed or the bedroom? Surprise him with sex in an unexpected place.
  • “Men love the combination of two things: A sense of adventure, and when their women are spontaneously overcome with erotic passion,” says Lou Paget, author of 365 Days of Sensational Sex. So don’t overlook countertops, stairwells or even the balcony.
  • By exploring new, naughty places for a nooky, you’ll be making some very steamy memories of your own.

4 Keys to Balanced Nutrition

The fad diet craze has left us wandering through a land of nutritional confusion. While our bodies are armed with sophisticated palates that crave a variety of foods, these diets often restrict our food choices.

But good nutrition need not involve cutting out certain food groups, according to Margaret Bock, Ph.D., R.D., professor of Human Nutrition at New Mexico State University. Bock firmly believes that balanced nutrition begins by choosing foods from all food groups.

Here are 4 keys to balanced nutrition:

1. The macronutrient connection

  • Macronutrients are defined as foods essential in large quantities: proteins, carbohydrates and fats. As a group, they help maintain and regulate normal body functions. The average person should get approximately 50 percent of their total daily calories from carbohydrate sources — with some exceptions, Bock says.
  • "If you are involved in endurance sports (e.g., long-distance biking or marathon running), you should get approximately 60 percent to 70 percent of total daily calories from carbohydrate sources," she says.
  • As for daily intake of protein and fat, Bock suggests that 15 percent to 20 percent come from a protein source and 30 percent come from a fat source.
  • "Emphasize monounsaturated fats – olive oil, canola oil and peanut oil – and keep saturated fats to about 7 percent of your total daily fat intake," she adds.

2. Micronutrients — small but potent

  • Doug White, Ph.D., associate professor and head of the Department of Nutrition and Food Science at Auburn University, believes that you are more likely to get all the vitamins and minerals you need by eating a variety of foods.
  • "However, in practice, especially with college students, people are not going to eat a varied diet. And it probably wouldn't hurt to take a one-a-day multivitamin with mineral supplement," he says.
  • Joan Salge Blake, M.S., R.D., a nutrition columnist and author of Eat Right the E.A.S.Y. Way, stresses that vitamin supplementation should not exceed more than 100 percent of the recommended daily value.
  • "Even though you can purchase vitamins in a supermarket, they are not necessarily benign. There are upper limits to vitamins and minerals, and more is definitely not always better," she says. For instance, overconsumption of one vitamin has the potential to mask a deficiency of another. "If you take too much of synthetic folic acid, it can mask a vitamin B12 deficiency," she explains.
  • Blake also points out that 10 percent to 30 percent of Americans past the age of 50 have problems absorbing the vitamin B12 found in foods such as meat, milk and eggs. "For this population, synthetic versions found in over-the-counter supplements are better absorbed, but always consult a health professional before starting any supplement regimen," she says.

3. Hydration — a conscious effort

  • Between 60 percent and 75 percent of the body is water.¹ A key component of proper nutrition, water helps the body regulate temperature control, transport and absorb nutrients, and eliminate waste.² According to the Mayo Clinic Web site, we are equipped with internal hydration cues such as excessive thirst, dry mouth, tiredness, headache and dizziness,² that typically signal when we're in need of fluid. But sometimes, those signals are not enough.
  • "We have evidence to tell us that after excessive sweating through extreme heat or sports, our thirst mechanism will actually shut down before we fully rehydrate," Bock says.
  • For older Americans, hydration may come with added worry.
  • "This population may be taking diuretics, which cause fluid loss, or may forgo drinking outside the house in fear of not finding a bathroom," she says.
  • Although slight imbalances may lead to serious problems, mild to moderate dehydration is easily reversible by increasing your daily fluid intake.² Both Bock and Blake agree that drinking six to eight glasses of fluid every day is essential for proper hydration.
  • "All kinds of beverages, fruits and vegetables count," Blake says.
  • Yet still, it's the plain, calorie-free, inexpensive and readily available water that provides the best source.
  • "Concentrate on water because unlike other fluids, it has neither caffeine – which stimulates the urinary process and causes more fluid loss – nor added sugars – which add empty calories to our diets," Bock says.

4. "The plate method": A simple way to ensure balanced nutrition

One model for balancing nutrition uses the "plate method" for portioning out meals. Aim for:
  • 50 percent assorted vegetables
  • 25 percent protein
  • 25 percent whole grain (e.g., brown rice)
  • One fruit
  • Water

Minggu, 18 Desember 2011

Basic Healing Principles

 Basic Healing Principles


Control Pain with Heat For relieving pain, use the hot compress. This is a cold compress covered in such a manner as to bring warmth. A heating compress consists of three or four folds of linen cloth wrung out in cold water which is then covered completely with dry flannel or blanket to prevent the circulation of air and help accumulation of body heat. The hot compress sometimes applied for several hours. The duration of the application is determined by the extent and location of the surface involved, the nature and thickness of the coverings and the water temperature. After removing the compress, the area should be rubbed with a wet cloth and then dried with a towel. A heating compress can be applied to the throat, chest, abdomen, and joints. A throat compress relieves sore throat, hoarseness, tonsillitis, pharyngitis and laryngitis. An abdominal compress helps those suffering from gastritis, hyperacidity, indigestion, jaundice, constipation, diarrhoea, dysentery and other ailments relating to the abdominal organs. The chest compress also known as chest pack, relieves colds, bronchitis, pleurisy, pneumonia, fever, cough and so on, while the joints compress is helpful for inflamed joints, rheumatism, rheumatic fever and sprains.

Fasting Is a Time of Rest Fasting is a time of rest. A lot of energy is spent during the fast in the process of eliminating accumulated poisons and toxic waste materials. It is, therefore, of utmost importance that the patients gets as much physical rest and mental relaxation as possible during the fast. In cases of fasts in which fruit juices are taken, especially when fresh grapes, oranges or grapefruit are used exclusively, the toxic wastes enter the blood -stream rapidly, resulting in an overload of toxic matter, which affects normal bodily functions. This often results in dizzy spells, followed by diarrhoea and vomiting. If this physical reaction persists, it is advisable to discontinue the fast and take cooked vegetables containing adequate roughage such as spinach and beets until the body functioning returns to normal. The overweight person finds it much easier to go without food. Loss of weight causes no fear and the patient's attitude makes fasting almost a pleasure. The first day's hunger pangs are perhaps the most difficult to bear. The craving for food will, however, gradually decrease as the fast progresses. Seriously sick persons have no desire for food and fasting comes naturally to them. The simplest rule is to stop eating until the appetite returns or until one feels completely well.

Basic Concepts of Human Nutrition

 Basic Concepts of Human Nutrition


Getting to Know the Basic Concepts of Human Nutrition: The Example of Potassium Potassium deficiencies are associated with breathlessness, fatigue, insomnia and low blood sugar. Potassium is essential for healthy heart muscles. Nuts and unrefined grains are good sources of potassium. Calcium is a natural sedative. Deficiencies can cause fatigue, nervousness and tension. Dairy products, eggs, almonds, and soyabeans are rich sources of calcium. Magnesium is known as nature's tranquilliser and is associated with the prevention of heart attack. Deficiencies may lead to excitability, irritability, apprehension and emotional disorders. Magnesium is also necessary for absorption of calcium and potassium and is found in many fruits, vegetables, seeds, dates and prunes.

Get to Know Basic Diet Concepts: The Example of How Fibre in the Diet Lowers Cholesterol in the Blood The amount of fibre in the diet also influences the cholesterol levels and LDL cholesterol can be lowered by taking diets rich in fibres. The most significant sources of dietary fibre are unprocessed wheat bran, whole cereals such as wheat, rice, barley, rye; legumes such as potato, carrot, beet and turnips; fruits like mango and guava and green vegetables such as cabbage, lady's finger, lettuce and celery. Oat bran is especially beneficial in lowering LDL cholesterol. Expect effects of 8 to 15 mg/dl after consuming 30 g of oat bran each day for 30 days.

Get to Know Vegetarian Principles Example: To Lower Blood Pressure, Be Faithfully Vegetarian Vegetables are also good for the patient of hypertension. They should preferably be taken raw. If they are cooked, it should be ensured that their natural juices are not burnt in the process of cooking. Vegetables like cucumber, carrot, tomatoes, onion, radish, cabbage and spinach are best taken in their raw form. They may be cut into small pieces and sprinkled with a little salt and the juice of a lemon added to them so as to make them more palatable.

Tonsillitis

 Tonsillitis
Tonsillitis is an inflammation of the tonsils most commonly caused by viral or bacterial infection. Symptoms of tonsillitis include sore throat and fever. While no treatment has been found to shorten the duration of viral tonsillitis, bacterial causes are treatable with antibiotics. It usually takes around three weeks to recover.

 Recognize the Problem with Conventional Treatments. The treatment of the tonsillitis on the lines of modern medical system by means of painting and spraying is both harmful and suppressive. It does not help to rid the system of the toxins, which are the root of the trouble. In fact it forces these toxins back into the system, which may cause more serious trouble later on. The correct way to treat the disease is to cleanse the system of toxic waste through proper dietary and other natural methods. To begin with, the patient should fast for three to five days by which time serious symptoms would subside. Nothing but water and orange juice should be taken during this time. The bowels should be cleansed daily with a warm water enema during the period of fasting. A cold pack should be applied to the throat at two-hourly interval during the day. The procedure is to wring out some linen material in cold water, wrap it two or three times around the throat and cover it with some flannelling. The throat may be gargled several times daily with neat lemon juice. Gargle made from the fenugreek seeds is very effective in severe cases. To make such a gargle, two tablespoonful of fenugreek seeds should be allowed to simmer for half an hour in a litre of water and then set aside to cool. The entire quantity should be used as a soothing gargle in a day with beneficial results.

 Use the Recovery Diet: The Example of the Recovery Diet for Tonsillitis .After the acute symptoms of tonsillitis are over, the patient should adopt an all-fruit diet for further three or four days. In this regimen, three meals of fresh, juicy fruits such as apples, grapes, grapefruit, oranges, pears, pineapple, peaches and melon may be taken. The juice of fresh pineapple is most valuable in all throat afflictions of this kind. After the all-fruit diet the patient may gradually embark upon a well-balanced diet on the following lines: Breakfast: Fresh fruits, or grated raw carrot or any other raw salad, and milk. Prunes or other dried fruits may be added, if desired. Lunch: Steamed vegetables, as obtainable, and whole wheat chapattis. Vegetables likes bitter gourd and fenugreek are especially beneficial. Dinner: A good-sized raw salad of vegetables as obtainable, sprouts seeds as mung beans and alfalfa seeds, whole meal bread and butter or cottage cheese.

Raw vegetable juices are also valuable in the treatment of tonsillitis. Juice of carrot, beet and cucumber taken individually or in combination are especially beneficial. Remember to use three parts carrot juice to one part beet and one part cucumber.

Jumat, 16 Desember 2011

Fruits - Skin Beauty Tips



Fruits play a key role in keeping the skin healthy and glowing.  Here, you find a glimpse of fruits that constitute as skin beauty tips. Fruits are obtained from natural sources and hence there is no chance of any adverse effect to any kind of skin.

Fruits -

Apples, Apricot, Avocado, Banana, Blue berries, Black berries, Cucumber, Cantaloupe, Guava, Grapefruit, Kiwi, Lemon, Lime, Mango, Orange, Peach,  Papaya, Strawberries and so on.

Benefits -


They offer anti-wrinkle treatment and acts as skin conditioners. The healing process of any kind of skin injury is accelerated with the intake of fruits. Apricot has been found to provide effective benefit in sunburns and other skin conditions such as eczema and itching. The facial mask containing avocado is considered the perfect choice for a vibrant skin. The benefit of cucumber is proven in acne, blackheads, and pimples and is also used as a moisturizer of the skin of the face. The benefit of lemon is a well known fact for hair care and also for the capability to clear dark spots on the skin of elbow or the heel.

Fresh lime juice is always refreshing that keeps the skin look young. Apricot, orange and mangoes provide vitamin C and beta-carotene to resist free radicals in the body resulting in containment of collagen for the elastic quality of the skin. It provides right way to holdup the process of aging of the skin. You are able to retain the young skin for a long time. Berries contain high degree of antioxidant elements for maintaining the youthfulness and vigor of the skin


Add On -

Water is the most important component of healthy skin. Proper hydration is only possible from the intake of simple and clean water. It also flushes the bad toxins out from the body system to keep the entire body healthy and energetic.

Rabu, 14 Desember 2011

Consume Bread may Increase Risk of Breast Cancer

Eating white bread and potatoes can increase the risk of developing breast cancer. As stated by scientists in a recent study conducted by the University of California, San Diego. A study found that people who follow a diet rich in starch (amylum) are more at risk for developing tumors than those who rarely consumed starch. The researchers have not been able to explain this trend. However, they

Sabtu, 10 Desember 2011

Beauty Tips for Women - Coconut Oil


You need to know certain important benefits of coconut oil because it is easily available, affordable and is obtained from natural origin.

Stress:  Just pour a few drops of oil and gently massage on the forehead. The aroma of the oil creates a soothing ambiance and offers instant relief from the stressful condition.


Beauty tips for skin: If you have dry skin or aging skin, take the help of coconut oil to look wonderfully refreshed. It does the work of moisturizer on the skin and maintains the original glow of the skin.  Since the coconut oil is a member of the Medium Chain Fatty Acids, the contents of the oil help in diminishing the look of wrinkles without any side effects. You can use it as an anti-aging element in your day to day routine.

Many skin problems such as psoriasis, eczema and other similar manifestations on skin are managed by the application of coconut oil. It is used as an effective moisturizer in combination with other natural components like honey as beautiful skin tips.

Coconut has a healing property that works superbly on open scars, cuts and small scratches. The oil creates a thin membrane, which protects the cut from the dust, dirt and other harmful elements in the atmosphere. You can use it as a first-aid remedy in your home for burns and cuts.

Beauty tips for hair:  Coconut oil is an elegant component for the growth and   beauty of the hair. Traditionally, it is used in India by women since centuries to get a healthy volume and shine of the hair.  It is the best natural nutrient for the hair and helps in hair growth naturally.



11 ways to have a rocking married life

11 ways to have a rocking married life


With divorces throwing many a marriage apart, there are those who feel that this institution is in
urgent need of an overhaul if it is to remain relevant and not become the sham modern marriages are increasingly ending up as.

While many lament that monogamy is all but dead, we feel that it's still too early to write off the institution, or even reinvent it. It's worked in the past, and there's no reason why it shouldn't now. What we might need to do instead is to find ways to make our marriage work, rather than wait for it to flounder and then take recourse in the excuse that it wasn't meant to work anyway.

If you think marriage is for keeps, here are 10 plus One ways to keep your marriage strong and rocking.


1. Know that the romance and passion of the early days will sooner or later fizzle out.
Instead of moping for that lost passion, recall the early days of your dating/courtship/wooing/chasing. This will instantly re-establish the connect that brought you both together, and you'll fondly look back at those days and moments. You may not be able to summon that kind of passion, but you can still steal time for just the two of you.... Remember when passion subsides, companionship takes over. Revel in the comfort of becoming good companions.

2. True, you are now man and wife, but you don't need to merge your individual identities. If before marriage you were fond of wearing skirts, or playing a game of cricket with the boys, you don't need to give that up just because you're now married. As long as it doesn't hurt anyone, of course, like it would if you were a Casanova before marriage and insist on being allowed to remain so! It's worth preserving your own identity in a marriage because then you wouldn't be forced to cramp your signature/individual style or lose your personality. This will mean that there will be little scope for frustration and bitterness as your relationship gets older.

3. Have a lot of US time, but don't forget to have plenty of ME time either... you not only stay away from each other's hair, but also give no room for breeding contempt that too much familiarity and being together invariably bring.

4. While giving space to each other is vital, make sure that communication never ceases. Any lull in communication can be potentially dangerous. So, have periods of silences but fill each other in when you catch up. If there's anything that's bugging you about the other, or if there's something at work that's troubling you, nothing works better than using each other as involved and responsive sounding boards. Bounce ideas, plans, off each other.

5. Fights between couples are normal, but so is making up. Scream, holler, have it all out, but once you're over and done with remember to not let the sun go down on your fight. Make up before the day's out.

6. Many couples fight over finances. Joint accounts and holding investments together are all very fine, but there's no need to give up your fiscal independence or opt out of holding individual bank accounts.

7. Infidelity- Now that's a deal breaker, but don't suspect your spouse of infidelity if he or she is appreciative of someone of the opposite sex, or is a recipient of admiring glances from them. Also you don't need to jump into some absurd conclusion just because you stumbled upon some innocuous SMSes or mails, or the last number dialed happened to belong to a colleague of the opposite sex. Unless you've caught him or her red-handed or have enough incriminating evidence to nail him or her, like, say, lipstick on his collar (of a shade not in your lipstick collection) or some strong masculine perfume on her person (a fragrance that's certainly not part of your vanity collection), there's no need to go ballistic or melodramatic. Even in cases where the telltale signs are rather strong, it would be better if you can bring it up instead of losing your sleep, peace and equanimity of mind over it.

8. Parenting- now that's a tricky territory many couples fight over. Best would be to find a healthy middle ground. If one of you is too strict and the perfect disciplinarian, and the other way too indulgent, striking a balanced middle ground helps where parenting is concerned and less hair-splitting or accusations over kids and their upbringing, often an area of discord and bad blood between couples.

9. Take holidays together. Building your nest egg, or working doubly hard to see your way through that mountain of EMIs is smart, but don't forget to take a break and breather. Also, though our daily existence moves in a, more or less, set pattern, it is always nice to make room for some unscheduled and off the beaten track moments.

10. Respect each other's weaknesses and sensitive points. If he can't bear to hear any criticism about his mother, and she can't stand her unsuccessful attempts at losing weight being made fun of, know how to steer clear of those. Ribbing each other good-humorously is healthy, provided you know where to get off.

11. Marriage is another word for monotony and routine, but nothing like action between the sheets to rev it up and keep it exciting. You don't need to keep your scores but remember that sleeping together isn't just a bedroom arrangement; it's a marriage binder too!

How to be happy

How to be happy
There are a lot of books talking about how to be happy. It seems like everybody is looking for happiness.

Somebody reads a lot of books just to look for happiness in their life. It is hardly to find a book which relates your happiness with your life goal.

Somebody does not know which education course is good for them. Somebody does not know which shirt or dress to choose. Somebody even does not know what to choose for lunch. Somebody likes to ask for other opinion on their own problem. And their life keeps repeating all these kind of things without thinking of solving them. Why people feel difficult to make a simple decision? People thought that this suppose to be a life for an ordinary human being?

Life is actually very simple. It is all depends on your life goal. If you don’t have a life goal or not clear about your life goal, your life will be not simple anymore, always facing some difficulties and unhappy things. If you don’t know which course is suitable for you, you are not clear about your life goal. If you ask for advice( not referring to knowledge ) from others on your own life, you are not clear about your life goal.

I strongly believe that, when you don’t know which shirt should be worn today, you should ask yourselves what is your life goal. When you feel angry with somebody, you should ask yourselves what is your life goal. When you worry about what will be your examination result, you should ask yourselves what is your life goal. We should be responsible on our own emotion. If you think you are in some kind of emotion which you don’t like, then you should ask yourselves what is wrong with you. Your life goal is not OK? Or even worst, you don’t have one clear goal.

Why we may allow one same problem to be happened again? Why don’t we try to solve it once for our life? We thought problem is normal for an ordinary human being? We thought life suppose to be filled by many unhappy events/things? We seems like not responsible on our emotion.

If we have set up our life goal, we should be responsible on all the consequences of it, including our emotion. If we can’t accept such consequences, then we suppose to adjust the goal. The goal could makes our life full of excitement. The goal could makes us always in trouble. The goal could makes our life simple and happy. What kind of life you want all depends on your goal. Please don’t blame that unhappiness is normal for human being. Asking for advice for our own life is really ridiculous. How people may helps if people does not know about your life goal and only you are clear about your own life goal. Somebody even supplies advice base on their own life goal, instead of yours. They thought if they solve the problem using this way you should also use the same way.

Let's say you are going to select an education course for your university, and there are course A and course B in front of you. Please ask yourselves, if you choose course A, are you going towards your goal? If you choose course B, are you going towards your goal? If both courses allowing you to achieve your goal, then simply choose one. If only course A allowing you to achieve your goal, then choose course A. If both courses are not allowing you to achieve your goal, then looks for the course which allows you to achieve your goal. What is so difficult? The difficult part is, if we don’t have a life goal. If so, nobody can helps you. You can’t ask somebody on how to solve your problem.

The existence of the problem is coming from you. It is not coming from the environment. Of course there area lot of people solving the course problem through another method. They try to find out which course is more popular or which course may makes them earn more money in future. These kind of consideration is no longer coming from yourselves( internal factor ). It is an external factor. If you got a wrong information, found it after joining the course and feel angry on it, what is the cause of your anger? It is caused by yourselves, not caused by the person who gave you the information. At the time you use this kind of method in choosing your course, you should be aware of this kind of risk and accept all the consequences.

Happiness is a personal thing. So in doing whatever job, making whatever decision, we should do it ourselves and not letting other to do it for us. We have to make the decision base on what we want for our life. We can’t( just my suggestion ) let other to decide our happiness. If you allow other to decide it for you, then you have to accept the consequences and be happy with whatever you will be facing. It is hardly to find a person who let other to control their life and still feel very happy on their life.

The main factor to differentiate adults with kids is, adults could take responsibility and knowing very well about the consequences but kids could not. If we look around, we may find a lot of people with an adult body who can’t take responsibility and don’t know or don’t care about the consequences. Especially of they can’t responsible on their own emotion. Our emotion is actually the result of our choice.

Our life goal is our choice. We should think deeply to find a best goal for ourselves. We are having 100% of the power to choose our own life goal base on our interest and what we want for our life. After decided the goal, we live according to our goal. Whatever happened after that are affecting our emotion. So the emotion is the result of our life goal. The emotion is the result of our own choice.

Tips to get smarter, better at work

Tips to get smarter, better at work

    Here are some simple and effective tips that could enhance your career to a greater extent.

    1. Effective communication forms the foundation for a positive work alliance. You need to be able to tell your potential ally what you need and listen deeply to what they need.

    2. Treat your allies as equals. No matter their position within your organization, all people are equal; they just have different jobs. Believe this.

    3. Exhibit total professionalism. Never participate in gossip or in discussing the business of coworkers behind their backs.

    4. Make sure you are not forming an exclusive club that the rest of your organization will fear and resent. But, you must take the time to develop strong relationships with your allies.

    5. When working on a project together, always put forth your best efforts. Be the person who is willing to do extra to strengthen the collaboration and the outcome or product.

    6. Keep your promises. If you say you will do something, do it. People need to depend upon you and the deadlines to which you commit.

    7. Resolve any conflicts or disputes at your earliest opportunity. Unresolved conflict festers just under the surface in organizations.

    8. Be an ally. Support your colleague’s ability to accomplish his or her mission, too. Give credit for ideas and solutions.

    9. Effective managers delegate and don’t micromanage. Prioritize your tasks to focus on the important ones.

    10. Your workspace should keep you motivated, not provide hot spots for daydreaming. Dress up your desk with items that keep you focused.

    11. Too much to do at work? Add another task to your list: take a vacation and relax. People can’t operate at full throttle on the job day after day.

    12. It’s a fact that taking breaks will increase productivity. It’s been proven in studies. If you need to, find someone to help ensure you take a morning and afternoon break.

    13. Establish a routine of planning your week and your day. This will allow you to have your most productive week all the time.

    14. Delegate or delete the non-essential items from your to-do list. The best way to do this is to always do your most important things first.

    15. Make sure you plan in enough time between activities and appointments, and find ways to fail proof being on time.

    16. Choose to enjoy your time at work. Find others who are like this and spread good cheer. It’s contagious and it grows.

    17. Deadlines, tough bosses, rude clients, slow computers. Don’t make them into large dramas. Don’t lament the challenges of the world.

    18. Try doing something different. If you always go on a trip, try taking a more local vacation, and really get some good rest time.

    19. When you complain or fight on everything, then your power to ask for things is diminished. Save it up for when you really need it.

    20. Don’t wait for your company to tell you what to do. Think creatively about how you can work with others to generate a greater result than if you had each worked on this alone.

    21. If you are asked a question that stumps you or surprises you, never feel like you have to answer it right away. Seek more time to think about or research your answer.

    22. Don’t immediately reject critiques from others, even if you don’t like or respect them. Sometimes people you don’t like may be giving you more honest feedback.

    23. Be open to change. Give it a chance. Adapt to new things while using your experience to guide you, and you will have great success.

    24. Always be on the lookout for opportunities to learn and improve your skills. Look for good seminars and training.

    25. Set up a routine for “busy days” - perhaps you work 2-4 extra hours, and stick to that schedule, working nothing beyond it.

    26. Schedule things like “break”, “coffee”, or even “video games” into your calendar just like you would a conference call.

    27. There is a time and a place for perfectionism - when things are busy, consciously choose the areas in which you are willing to slack.

    28. Whether it be business or personal support, busy times call for a morale boost on a regular basis. Hire a temp virtual assistant or call a good friend.

    29. Everyone has a few things that are guaranteed to bring your stress level down to normal. Know your ‘relax buttons’ and get them on your schedule now.

    30. For many people, a computer is the central tool at work. Optimizing the energy settings for computers and other devices can be more than a modest energy saver.

Jumat, 09 Desember 2011

TIPS ON WALKING

TIPS ON WALKING
Walking reduces blood pressure, lowers the levels of " bad LDL " cholesterol in your blood tones up your muscles and strengthens your bones. An excellent form of exercise for persons who wish to lose weight, or simple improve their fitness level through low impact and low intensity exercise.

Requiring only simple equipment, and being able to be performed by almost anyone anywhere and at any time, walking should be promoted more for good health.

Brisk walking is an ideal way to reduce the risk of coronary heart disease. A recent study found that men who take regular brisk walks have less than half the rate of heart disease and heart attacks than those that do not.
How you can train without realizing it.
* Build a walk into your journey to work, walk to the train / park away from the office.

* Aim to walk to the shops, or any other short journeys.

* Enjoy the fresh air and countryside, take the family and dog (your best fitness) friend out for long steady walks.


TIPS FOR WALKING FASTER
1. Use good posture. Walk tall, look forward, (not at the ground) gazing about 20 feet ahead. Your chin should be level and your head up.

2. Keep your chest raised, and shoulders relaxed (shoulders down, back and relaxed).

3. Bend your arms in slightly less than a 90 degree angle. Cup your hands gently. Swing arms front to back (not side to side - arms should not cross your body.) Do not swing elbows higher than your sternum (breast bone). Swing your arms faster and your feet will follow.

4. Tighten your abs and buttocks.. Flatten your back and tilt your pelvis slightly forward.

5. Pretend you are walking along a straight line. Resist the urge to elongate your steps. To go faster -- take smaller, faster steps.

6. Push off with your toes. Concentrate on landing on your heel, rolling through the step and pushing off with your toes. Use the natural spring of your calf muscles to propel you forward.

7. Breathe naturally. As you walk, take deep, rhythmic breaths, to get the maximum amount of oxygen through your system. Walk fast enough that your breathing is increased yet you are not out of breath.

 WALKING DON'TS
 Common mistakes made by walkers...

1. Do not over stride

2. Do not use too vigorous arm movements

3. Do not look at the ground (Common among women)

4. Do not hunch your shoulders

5. Do not carry hand weights or place weights on your ankles

How long should I walk for?
* To maintain health with regular physical activity: Walk for 20 - 30+ minutes' duration's most days of the week at a "talking" pace.

* Weight management: Walk for 30 - 45+ minutes at a comfortable pace for as many days as possible. Aim to keep the pace constant, being able to talk throughout, however finish slightly out of breath.

* Cardiovascular fitness: Walk 20+ minutes at a fast pace, ideally over slightly hilly terrain, aim for 2-3 sessions per week, increasing both your breathing and heart rate, whilst staying in a comfortable condition.

* Exercise should never be painful, if you feel any severe pain, see you doctor immediately, telling them your symptoms.


Before you start
Make sure that you are ready physically by seeing your doctor, especially if you have been sedentary for a while, and have any condition which could be affected by exercise, such as high blood pressure.

Warm-up and stretch the lower body, especially the calves. See the section on stretching in the Fitness section of the web site. Perform a gradual 5 minute walk then stretch. Likewise on completion stretch out again to help prevent muscle soreness and strain in your muscles.

Prepare your route, what you are wearing and learn how to deal with any emergencies.
Your Route
Concentrate on safe routes in busy areas that you know when starting out, just in case you feel ill, or simply to tired to continue and to avoid getting lost.

Public parks, shopping areas and zoos are all ideal beginner's routes. For those that are slightly fitter nature trails and larger parks offer both great scenery and a wider variety of routes. Make sure that you stick to both well established tracks and if possible have a map and compass of the area, with the knowledge to use it.

Best Tips For Dieting

Best Tips For Dieting
Get that fabulous figure you've always craved by following these dieting tips.

Step 1:
DON'T ‘GO ON A DIET' : CHANGE YOUR DIET
This may seem like surprising advice but it's well known that when you cut down your normal food intake, your body goes into famine mode, and your metabolism slows down.That means that, when you start eating normally again, you store fat more rapidly than before, and put on the weight you worked so hard to lose.Many diets insist on a restrictive regime or an unusual combination of foods. There is no way that you can keep this up for long – so when you get fed up you start eating all the wrong foods and the weight goes back on again.

Step 2:
THINK POSITIVE – THINK HEALTHY
Visualise yourself as you want to be, slimmer and healthier. Dieting doesn't have to mean deprivation when you focus on what you really want.
Change how you think about food, remembering that image of you as you want to be, and focus on all the foods you CAN eat while losing weight and CAN keep on eating for the rest of your life.
Don't focus on what you CAN'T eat.
At least three times a day, concentrate on how you see yourself in future, as permanently healthier and slimmer; then think about what you will be eating today.

Step 3:
QUICK FIX DIETS ONLY WORK SHORT-TERM
Immediate results are guaranteed with quick fix diets.But most of us can't keep them up for long, and it could be that the first few pounds you lose are not fat, just excess water.
Beware the diets that cut out a major food group, or invite you to eat one type of food in isolation. You will lose weight, but to keep it off you need to find a sustainable diet.

Step 4:
KEEP A FOOD DIARY
Eat as you normally do for one week, and keep a note of EVERYTHING that you eat, WHEN you eat it and WHY you eat it.This will help you understand what triggers your desire for food. Your diary will help you become aware of these triggers so you can choose to avoid them

Step 5:
LEARN WHAT YOU NEED TO KNOW
Throw away the faddist diet books - but do read books that advocate healthy eating combined with reasonable exercise.There's plenty of information on the web, including the UK's Food Standards Agency website.Did you know that there's a healthy weight for YOU? It's different for everyone and the eat well website shows you how to work out yours.The BBC website's Healthy Living section is also useful, with pages on weight and nutrition, giving information on sensible slimming, how to stay motivated, and how to stay at your ideal weight.

Step 6:
CHANGE THE WAY YOU SHOP
Don't go shopping when you're hungry or tired – that's when you buy the wrong foods for losing weight, the so-called comfort foods .When you are shopping, notice how you do it.. Do you do it on automatic, buying all the usual things? Now's the time to do it differently.Only buy the foods that will support your desire to lose weight. Give yourself a bit more time to explore healthy alternatives to your usual diet.Fresh, home-made food beats prepared meals hands down when it comes to dieting– no hidden fats and sugars to put weight on you. Also, keep some things to hand in the cupboard or in the freezer, so that if you don't have time to get to the shops, you can still eat healthily.

Step 7:
GET MOVING - EXERCISE IS ESSENTIAL
It's quite simple, if you burn more calories than you eat, you will lose weight.
The most important thing is to find exercise that you like and that you find reasonably easy to do, like walking for ten minutes a day, to start with.
You can build up what you do each week, taking it steadily. This way, you're much more likely to keep at it.
Yoga and water aerobics are two of the gentler forms of exercise. Most sports centres offer drop-in classes and you don't have to commit yourself till you've tried it.
Even if you find exercise tough at first, this will be one of the parts of your diet that will bring you a great sense of well-being.
Remember that ANY exercise you do is better than none. It will make you feel happier and more energetic because it releases endorphins, the body's natural highs.

Step 8:
NEVER SKIP A MEAL – ESPECIALLY BREAKFAST
Set yourself up for the day by eating something that takes a long time to digest, like muesli, or eggs and wholemeal toast.
If you're one of those people who just doesn't fancy eating breakfast, make sure the first thing you do eat is along these lines, rather than a sugar-rich snack mid-morning.
This will keep your energy levels more constant, and won't leave you prey to sugar cravings later.

Step 9:
TAKE TIME TO EAT.
You already know that one of the secrets of dieting lies in changing your relationship with food.
Sit down to eat and take the time to enjoy it. Remember, if you rush your food, you hardly notice that you've eaten, and you end up feeling hungry again long before it's really time to eat.
That's when you tend to want a fatty, sugary snack, just what you don't need.

Step 10:
DRINK PLENTY OF WATER
Why does drinking water help you to lose weight?
We often confuse thirst with hunger. Sometimes you may reach for food when what you really need is a long drink of water. Try it.
When we don't drink enough water, we retain fluid. Paradoxically, the more water we drink, the less fluid we retain; when we don't drink enough water, the body holds on to fluid, causing bloating.
So aim for six to eight large glasses of water a day.

Step 11:
EAT FIVE PORTIONS OF FRUIT AND VEGETABLES PER DAY
Fruit and vegetables are what you need to eat to get all your vitamins and minerals. They also contain lots of water, and fill you without fattening you.
They are the stars of the slimmer's diet. Five portions a day is the minimum suggested.

Step 12:
EXERCISE PORTION CONTROL
Slimmer people tend to eat smaller portions.
A sensible sized portion would be about the size of the palm of your hand, not including your fingers.
Experts recommend a good balance of protein and carbo-hydrate, with a little fat.

Step 13:
YOU CAN EAT SNACKS ON A DIET
The key to losing weight is to keep your energy levels constant and you can only do that if you eat regularly.
Mid-morning and mid-afternoon are the times we experience a drop in energy levels. That's when we need a healthy snack.
Good examples of healthy snacks are:
Some fruit and a few nuts
Raw vegetables and a tasty dip
Rice cakes or oat cakes with low fat cheese or humus
The key here is to keep it a snack-sized snack.

Step 14:
SOME FATS ARE GOOD
Fats are essential to a balanced diet – use those that are found naturally in unprocessed food, such as olive oil, sunflower oil, oily fish, nuts and seeds.
Go easy on the fats found in red meat, cream, butter and cheese.
Avoid hydrogenated oil – it contains trans fatty acids, which have no known nutritional benefit.
Some major food retailers have already started to keep this off their shelves.
And be careful when you're buying ‘low fat' foods, they may be high in sugar or salt instead. Read the labels
Remember, it's all about having a balanced diet.

Step 15:
AVOID REFINED SUGAR
It's not just the sugar you might put in tea and coffee, it's all the sugars hidden in processed foods and readymade meals.
Two reasons for cutting down on sugar – one is, it sharply affects blood sugar levels, so you get a feel-good surge followed by a slump in energy that makes your body crave more sugar.
The other is that the body converts sugar to glucose, and, if you're not doing physical work to use that glucose, the body stores it as fat.

Step 16:
CUT DOWN ON ALCOHOL
Don't worry – you don't have to cut out alcohol altogether BUT remember this:
Alcohol is high in calories, which convert quickly to glucose and can be stored as fat.
To slow down this process, have something to eat when you have a drink, and try and restrict your drinking to a couple of glasses, two or three times per week.

Step 17:
TRY SOMETHING NEW EACH WEEK
Don't get bored.
Eating needs to be interesting when you're developing new, healthier habits, so experiment with new foods. Look out for things you haven't cooked before, and try them.

Step 18:
BREAKING YOUR DIET IS NORMAL!
Don't try to be perfect. Everybody needs a break from a restrictive diet sometimes.
Whether you're going out for a special meal, or just in need of a break, enjoy it and don't feel guilty because you've already made the commitment to healthier living.

Step 19:
SMALL IS BEAUTIFUL.
Losing weight is about eating fewer calories than you burn off in your everyday life and to lose a pound a week, you need to create a calorie deficit of 500 calories a day.
So make small changes – for example, eat some fruit instead of a chocolate bar, or choose the low-fat alternative to your normal food, and take two brisk 15 minute walks a day.
The rate at which you lose weight will vary.
Most medical experts agree that it's healthy and sustainable to lose one or two pounds a week and as long as the overall trend is downwards . . . . you're doing well.

Step 20:
REWARD YOURSELF
Keep yourself motivated by rewarding yourself each time you lose, say, five pounds.
Choose something that has nothing to do with food –– something that makes you feel good, to remind you how proud you are at what you have achieved.

Benefits of Swimming Exercise and Tips

Benefits of Swimming Exercise and Tips
Swimming is a low-impact activity which can keep you healthy and fit. All you would need is a swimming suit and a pair of goggles to start your swimming classes. Swimming has been adopted by people with arthritis, weight issues, as it is a low-impact activity that can keep you fit for a lifetime.Swimming is an aerobic activity which can be performed for long durations. It is suitable for both young and old, especially for those who find land exercises stressful. Many people find swimming to be relaxing exercise which helps them to stay fit. After few days of starting swimming, you can find several benefits such as increased flexibility, weight loss, and increased muscle tone

Everyone loves swimming if seen in view of sports but had you ever came to know about its benefits in our daily life. A lot of people may not be familiar with its benefits and enjoy swimming only as a sport but swimming is a great exercise for the whole body that provides lifetime health benefits.
Benefits of swimming :-


1. Swimming helps in removing dirt, bacteria and other micro-organisms from your skin pores thus preventing the origin of acne and pimples on your skin.


2. While doing stroke swimming breath is to be held for sometime which proves to be an excellent exercise for lungs as it increases lung capacity further helping in prevention of disease like asthma.


3. Swimming requires much more workout of the body muscles burning about 8 calories per minute of our body resulting in significant body weight loss.


4. Swimming is a great exercise for the whole body as it requires workout of each and every body muscle thus providing great strength to the cardiovascular system of your body.


5. Regular swimming prevents your body from joint pains in later stages of life.Moreover it provides relaxation to your mind and relief from stress.


6. Risk of any heart disease and stoke can be reduced by as it reduces the chorestrol levels and helps in lowering blood pressure of the body.


7. Swimming also helps an athlete to maintain his/her fitness level. When an athlete is injured, He/She is often told to swim because muscles have to work hard due to the resistance of the water without experiencing the pain being experienced on the land.

Swimming Benefits:

Swimming offers several benefits such as:

Acts as a Cardiovascular workout which helps in weight loss: Swimming is a cardiovascular workout which exercises lungs, heart, and burns calories. Interval training, which involves short spurts of swimming, can help you to burn calories. Water aerobics, kicking workouts, pool running are foms of swimming exercises which can help you to lose weight and improve your fitness levels

Provides Strength training: Swimming provides strength training as it requires you to move the body against the water’s resistance, which is 12 times the air’s resistance. Swimming also moves major muscles of the body such as shoulders, legs, back, legs, abdominals, hip etc. Hence, swimming provides strength training and enables you to develop strength and muscle tone

Low-impact activity: Swimming is a low-impact activity which is suitable for people with arthritis, weight problems, or musculoskeletal limitations. Unlike land exercises, water cushions the bones and joints while swimming. While swimming at the waist level, about 50% of your weight is supported by water; while swimming at chest level, about 75% of your weight is supported by water.

Inexpensive: Swimming is relatively inexpensive as all you would need is a swimming suit and a pair of goggles. Joining a good swimming program can help you to learn swimming and stay fit.

Swimming is a cardiovascular workout which exercises lungs, heart, and burns calories. Interval training, which involves short spurts of swimming, can help you to burn calories. Water aerobics, kicking workouts, pool running are forms of swimming exercises which can help you to lose weight and improve your fitness levels
Swimming accessories offer protection and help in swimming effectively. Accessories such as swimming cap, nose plug, and goggles provide protection from the chemicals present in the water. Swimming floats, flippers,paddles and fins are other accessories which aid in swimming.


Here are some of the swimming tips:

Always stretch your shoulders, arms, legs, chest before you start swimming. This will warm up your body and prevent cramping
Swim with a buddy or have a trained swimmer nearby to help you out in emergency
Alcohol should be strictly avoided as it can impair balance and coordination
Start slowly with 15 to 20 minutes and gradually increase your swimming time
Pay heed to ‘no diving’ signs and always swim in supervised areas only
Interval training is a swimming exercise which can help in losing weight


Swimming is an activity which provides both cardiovascular and resistance workout. It is not only relaxing, but it can enable you to lose weight and improve your overall fitness levels. So, start swimming to have an overall body workout.

Instead of only health benefits, many people use swimming for developing other qualities like time management , sportsmanship, teamwork or team spirit, goal-setting etc. One should know that while swimming he/she should not consider the distance or the speed, it’s the time you spend on swimming that matters. So start swimming regularly to gain profit of the lifetime health benefits of swimming.