Some Good sources of Magnesium

•    Almonds, dry roasted, 1 ounce: 80 mg
•    Spinach, boiled, 1/2 cup: 78 mg
•    Cashews, dry roasted, 1 ounce: 74 mg
•    Peanuts, oil roasted, 1/4 cup: 63 mg
•    Cereal, shredded wheat, 2 large: 61 mg
•    Soy milk, plain or vanilla, 1 cup: 61 mg
•    Black beans, cooked, 1/2 cup: 60 mg
•    Edamame, shelled, cooked, 1/2 cup: 50 mg
•    Peanut butter, smooth, 2 tablespoons: 49 mg
•    Bread, whole wheat, 2 slices: 46 mg
•    Avocado, cubed, 1 cup: 44 mg
•    Potato, baked with skin, 3.5 ounces: 43 mg
•    Rice, brown, cooked, 1/2 cup: 42 mg
•    Yogurt, plan, low-fat, 8 ounces: 42 mg

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10 signs you may have a magnesium deficiency

•    Nausea and vomiting
•    Blood pressure
•    Sleep problems
•    Anxiety and depression
•    Heart issues
•    Restless legs syndrome
•    Low energy
•    Muscle spasms and weakness
•    Calcification of the Arteries
•    Pregnancy Complaints

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Focus on Deep Breathing

When you are trying to juggle multiple things at a time, you are bound to be stressed. Five to ten minutes of deep breathing can help in relaxing you and reducing anxiety.

You can also close your eyes and focus on relaxing and tensing each muscle group while taking deep, slow breaths. The best part about this is that you can do it any time, at home, workplace or even on the road.

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Sleep is Important

Finding it difficult to get a good night’s sleep? Sleep deprivation can lead to fatigue, confusion, memory lapses and irritability.

To get a restful sleep:

•    Create a sleep schedule and stick to it. Reading a book, listening to relaxing music, or taking a warm shower can help in relaxing your body.

•    Avoid watching TV or surfing on your mobile as this can interfere with your sleep.

•    Pay attention to what you eat and drink. Going to bed hungry or stuffing yourself too much can cause discomfort and keep you awake.

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10 Health benefits of Honey

•    Soothes coughs
•    Boosts memory
•    Treats wounds
•    Provides nutrients
•    Potentially prevents low white blood cell count
•    May relieve seasonal allergies
•    Kills antibiotic-resistant bacteria
•    May help metabolize alcohol
•    Makes great workout fuel
•    Resolves scalp problems and dandruff

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Perfect Skin

3 #beauty habits you should be following every morning for #healthy, glowing #skin that is naturally #beautiful.

Drink A Glass of Water

The first thing you should do when you wake up in the morning is to drink a tall glass of water. Your body needs to be rehydrated after a night’s rest, and water flushes out toxins in your body. Our bodies are made up of 70% water, so drinking water will boost your body as well as brain. There are many ways to do it, too. Drink a glass of warm water with honey to also boost your digestive system, or drink a glass of chilled water to kick off your metabolism. If you don’t like the thought of plain water, squeeze half a lime into it.

Get Moving

Now that you’re rehydrated, it is time for a workout. Yoga and meditation are great for an AM workout routine – gentle yet effective to boost your mind, body and soul. You could also go for a run, jog or power walk, and finish up with some breathing exercises and meditation. Exercise will increase blood circulation, increase cell telomeres, boost your immune system and also help you flush out more toxins in the form of sweat. IT also gives you a beautiful natural glow.

Pamper Your Skin

Post workout, jump into the shower and give your skin a thorough rinse. Pat dry, and treat yourself to a cold mineral water spritz that refreshes and re-energises the skin. Do remember to use an antioxidant cream, one that contains vitamins E, C and A to protect your skin from attack of free radicals. Using a good cream in the morning can offer protection all day long. And yes, don’t forget to use sunscreen liberally all over your skin, before you put on your makeup for the day.

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Foods for healthy skin

•    Carrots, apricots, and other yellow and orange fruits and vegetables.
•    Spinach and other green leafy vegetables.
•    Tomatoes.
•    Blueberries.
•    Beans, peas and lentils.
•    Salmon, mackerel and other fatty fish.
•    Nuts.

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Eat Healthy and On Time

Foods which are low in #nutritional value and have too many #calories can pose serious health problems, including weight gain, cardiovascular problems and diabetes. It is important to stick to a healthy diet and a strict routine.

•    Instead of starchy foods, choose wholegrain variants which contain more fibre, and keep you feeling full.

•    Feel like snacking in the middle of the day? Stock up on nuts and seeds or citrus fruits that are known to cure fatigue and stimulate alertness.

•    To keep your energy up and your #metabolism on overdrive, eat breakfast and smaller meals throughout the day, rather than 3 big meals.

•    Have sufficient liquids through the day to avoid dehydration.

•    Avoid processed or packaged foods that contain too much sugar. Excess sugar has been linked to energy spikes followed by a crash, while too much salt can lead to high blood pressure and an increased risk of strokes and heart disease.

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Watch Your Posture

Good posture is not just great for your back and #neck, but also allows you to #breathe properly and increases concentration and thinking ability. To improve your posture:

•    Get a good quality office chair, one with firm and dense cushioning and back support.

•    Instead of resting your weight on a particular foot, plant both feet flat on the floor.

•    Set a reminder to check your posture. This can be in the form of a post-it note, an alarm on your phone or an email reminder.

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7 Foods to Fight the Common #Cold

•    Chicken soup
•    Hot and spicy food
•    Garlic
•    Fluids
•    Citrus fruits
•    Ginger
•    Vitamin C sources

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Don't Skip Breakfast

Fiber in the morning means less hunger late in the afternoon, when you are most likely to feel tired and gorge yourself on sugar. Morning dose should come from steel-cut oatmeal, usually mixed with #raisins, #walnuts, and #flaxseed oil. An early start on eating also keeps your metabolism more active throughout the day; breakfast eaters are thinner than people who just rush out the door.

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Hair Loss

If you've ruled out other causes of #HairLoss, such as #stress, overuse of hair-care products, and certain medications and diseases such as #hypothyroidism, consider supplementing with evening primrose oil. It's a good source of gamma-linolenic acid, an essential fatty acid that's needed for #hair growth and is hard to get from your #diet.

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Quick Tips for Fitting Physical Activity Into Your Day at Home

•    Take a few 10-minute walks or bike rides during the day.
•    Use an exercise DVD for a little while in the morning and a little while in the evening.
•    Use a free smartphone app or online exercise video.
•    Take a 10-minute dance break with your young children.
•    Push the lawn mower, rake leaves, or shovel snow.
•    Give the kitchen floor a good scrubbing.
•    Wash the car, clean the garage, or wash windows.
•    Play Frisbee, hopscotch, or jump rope with children.
•    Walk or bike to the store.
•    Walk the dog.
•    Read the newspaper on a stationary bike.

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Tips to help you get Active

•    Choose a variety of physical activities you enjoy. Try different activities until you find the ones that feel right for you.

•    Get into a routine — go to the pool, hit the gym, join a spin class or set a regular run and do some planned exercise. Make it social by getting someone to join you.

•    Limit the time you spend watching TV or sitting in front of a computer during leisure time.

•    Move yourself — use active transportation to get places. Whenever you can, walk, bike, or run instead of taking the car.

•    Spread your sessions of moderate to vigorous aerobic activity throughout the week. Do at least 10 minutes of physical activity at a time.

•    Join a team — take part in sports and recreation activities in groups. You’ll make new friends and get active at the same time.

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Onion to Grow Hair Faster

To achieve hair growth with the help of onion juice you need to extract the juice of the onions and apply it on the scalp thoroughly. Though, the juice has a pungent smell, the remedy is highly effective in achieving the results you need. You need to keep the juice on the scalp for at least 30 minutes. You can keep it for longer if you will be able to bear the smell of the juice. Rinse off the juice using water and mild shampoo. You will have to repeat this remedy at least thrice a week for at least two months to see the results. This is a natural remedy and it will take some time to give the expected result.

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Protect Yourself from the Sun

One of the most important ways to take care of your skin is to protect it from the sun. A lifetime of sun exposure can cause wrinkles, age spots and other skin problems as well as increase the risk of skin cancer.

For the most complete sun protection:

•    Use sunscreen: Use a broad spectrum sunscreen with an SPF of at least 15. Apply sunscreen generously, and reapply every two hours — or more often if you're swimming or perspiring.

•    Seek shade: Avoid the sun between 10 a.m. and 2 p.m., when the sun's rays are strongest.

•    Wear protective clothing: Cover your skin with tightly woven long-sleeved shirts, long pants and wide-brimmed hats. Also consider laundry additives, which give clothing an additional layer of ultraviolet protection for a certain number of washings, or special sun-protective clothing — which is specifically designed to block ultraviolet rays.

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Blueberries

Blueberries have more antioxidants—those magical molecules that can help prevent a host of maladies than 40 other common fruits and vegetables tested.

The antioxidant plant pigments that make blueberries blue guard against heart disease, cancer and age-related blindness and memory loss. They’re also tops when it comes to preventing urinary tract infections, thanks to antioxidant epicatechins, which keep bacteria from sticking to bladder walls.

How much? 1/2 cup (125 mL) of blueberries equals one fruit and vegetable serving per day.

Tip: Sprinkle blueberries on your pancakes at the last minute—cooking the berries destroys valuable vitamin C.

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Creative ways to Drink Water

1)      In today’s day and age, with the increased focus on healthy eating and correct weight, most people are fitness and diet conscious.

Here are 5 important facts to remember about water, if you are on a diet to lose weight.

All day long
Sometimes, what feels like hunger pangs or that sense of an “empty stomach” is actually a sign of slight dehydration. So make sure you stay hydrated, especially if you are on a diet. Otherwise you may think your body is craving that packet of chips, when really, all you need is a glass of water.

Before you eat
People who want to lose weight are often asked to drink water prior to their meals, because as you can correctly guess, water seems to help fill the stomach and thus lowers a person’s appetite.

Creative ways to drink water
Get creative with the water you are drinking. Introduce a cup of green tea or black tea in your day, or even a fruit-infused herbal tea. Or you could try flavored sparkling water (available at the local grocery or coffee shop).  Or try your own recipe – add a lemon wedge or a sprig of mint to the water – you can’t go wrong with these.

Diet foods that are rich in water
Certain low calorie foods are also great sources of water. Watermelons are believed to be about 90% water. Other options are cucumbers, oranges, celery stalks and tomatoes. Include them in your salad – or opt for these foods, along with a low-calorie dip, when you have a midnight snack craving.

Exercise and water
An exercise regimen should be part of your daily activities, irrespective of whether you are on a diet or not. But make sure you stay hydrated before, during and after your workout. The amount of water you need will depend on the level of intensity as well as the ambient temperature.

In general, drink 250 – 350 ml of water about 10-15 minutes before you start exercising. If you are not exercising very strenuously, drink about 100 – 250 ml water every 15-20 minutes. Drink water after you finish your exercise – but make sure you don’t get “overhydrated”.
It’s best to talk to your doctor or physical trainer about what your specific requirements would be.     
 
Tip:
Staying hydrated is very important when on a diet. Drinking water before a meal could help you “feel full” and eat a little less. Make sure you only drink water from a trusted source. 

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10 Tell-Tale Signs You are Sabotaging Your Skin

    10 Tell-Tale Signs You are Sabotaging Your Skin

·        Acne break outs

·        Fine lines and crow's feet

·        Patchy and dull skin

·        Black / white heads

·        Skin peeling

·        Chapped lips

·        Selective tanning

·        Dry skin

·        Cracked heels

·       Dark elbows and knees

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