10 Natural ways to Soothe Your Painful Monthly Cramps

•    Pop a calcium, Vitamin D and Magnesium supplement
•    Yoga
•    Walking
•    Sleep it off
•    Use a heating pad
•    Take a hot shower
•    Eat calcium-rich foods such as milk and yogurt
•    Herbs
•    Avoid caffeine and stay hydrated
•    Get Intimate

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Tips to Live Happy & Free

•    Eat Light
•    Get Moving
•    Talk Less, Talk Sense
•    Turn off the TV
•    Enjoy Nature
•    Create
•    Take a Cool Shower
•    Do Simple things you Enjoy
•    Walk/Run for 20 minutes Daily
•    Know the Truth of Simplicity

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6 Surprising Uses of Chapstick

•    It deeply moisturises the tender skin around your eyes
•    You can add it into your makeup routine as an eyeshadow
•    Chappies are great moisturisers.
•    Use it as a cheek stain to add a hint of colour to your face
•    It can add a slight bit of shine to your matte lipstick
•    It can be used as a primer before applying lipstick for soft lips

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Natural Home Remedies for Facial Hair

•    Try Out an Egg Mask
•    Crystal Sugar & Lemon Mix
•    Masoor Dal & Potato Mask
•    Alum & Fresh Rose Water
•    Banana & Oatmeal Scrub
•    Chickpea Flour, Milk, Fresh Cream & Turmeric Mixture

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Did you know?

Cilantro juice works as a natural detoxifier that cleanses the body, expels heavy metals from the system and is a natural anti-inflammatory agent too. It also helps in hormone balancing in the body while easing PMS related symptoms.

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10 Fruits that can help lose weight quickly

• Avocado
• Lemon
• Watermelon
• Grapefruit
• Orange
• Apple
• Pomegranate
• Pineapple
• Berries
• Banana

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DIY Natural Hair spa for Gorgeous Locks

·         Start with oil massaging your scalp and hair

·         Steam your hair with a towel dipped in hot water

·         Give your hair a gentle wash with a mild shampoo

·         Deep condition your hair with a homemade conditioner

·         Finally, complete your spa with a good hair mask

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Track Your Food Intake Every Now and Then

The only way to know exactly what you are eating is to weigh your foods. This is important to know how many calories you are eating. It is also essential to make sure that you’re getting in enough protein, fiber and micronutrients. Studies show that people who track their food intake in one way or another tend to be more successful at losing weight and sticking to a healthy diet. Basically, anything that increases your awareness of what you are eating is likely to help you succeed.

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Eight tips for Healthy Eating

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. It doesn't have to be difficult either. Just follow these eight tips to get started.

•    Base your meals on starchy foods
•    Eat lots of fruit and veg
•    Eat more fish
•    Cut down on saturated fat and sugar
•    Eat less salt
•    Get active and be a healthy weight
•    Don't get thirsty
•    Don’t skip breakfast

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Can I trust nutrition information I get from newspapers and magazines?

Nutrition tips and diets from different sources often conflict with each other. You should always check with your doctor first. Also, keep in mind this advice:

•    There is no "magic bullet" when it comes to nutrition. Short-term diets may help you lose weight, but they are hard to keep up and may even be unhealthy in the long run.

•    Good nutrition doesn't come in a vitamin pill. Only take a vitamin with your doctor's recommendation, as your body benefits the most from eating healthy, whole foods.

•    Eating a variety of foods is best for your body, so try new foods!

•    Stories from people who have used a diet program or product, especially in commercials and infomercials, are advertisements. These people are usually paid to endorse what the advertisement is selling. Remember, regained weight or other problems that develop after someone has completed the program are never talked about in those ads.

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Tips for cutting down on sugar

•    Slowly reduce the sugar in your diet a little at a time to give your taste buds time to adjust and wean yourself off the craving.

•    Avoid sugary drinks. Try drinking sparkling water with a splash of fruit juice instead.

•    Don’t replace saturated fat with sugar. Many of us make the mistake of replacing healthy sources of saturated fat, such as whole milk dairy, with refined carbs or sugary foods, thinking we’re making a healthier choice. Low-fat doesn’t necessarily mean healthy, especially when the fat has been replaced by added sugar to make up for loss of taste.

•    Avoid processed or packaged foods like canned soups, frozen dinners, or low-fat meals that often contain hidden sugar that quickly surpasses the recommended limit.

•    Be careful when eating out.  Most gravy, dressings and sauces are also packed with salt and sugar, so ask for it to be served on the side.

•    Eat healthier snacks.  Cut down on sweet snacks such as candy, chocolate, and cakes. Instead, eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.

•    Check labels and choose low-sugar products.

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Do I need to change what I eat?

If you answer yes to any of the following questions, you may need to talk about improving your nutrition with your doctor:

•    Has your doctor talked with you about a medical problem or a risk factor, such as high blood pressure or high cholesterol?

•    Did your doctor tell you that this condition could be improved by better nutrition?

•    Does diabetes, cancer, heart disease or osteoporosis run in your family?

•    Are you overweight?

•    Do you have questions about what kinds of foods you should eat or whether you should take vitamins?

•    Do you think that you would benefit from seeing a registered dietitian, a member of the health care team who specializes in nutrition counseling?

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Why You Should Take a Bike Tour instead of a Bus Tour

•    Enjoy the Fresh Air of a New City
•    A Different Point of View
•    Save the planet
•    More Efficient than Walking for seeing a City
•    Build your Muscle Tone
•    Low- Impact Exercise
•    Cycling eats up calories
•    Cycling improves coordination
•    Cycling reduces stress

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Natural Beauty Useful Tips About How To Get Perfect Legs

•    Try to avoid standing for long hours at your work or home; this can result into the varicose veins to appear.
•    Do not let your legs sun burn too much. Always use sunscreen of at least SPF 30 when tanning.
•    Too much tanning is harmful for your skin, including your legs.
•    Consult a dermatologist if you have consistent problems of pimples, blemishes and visible veins on your legs.
•    Wearing high heels can cause your calves to become more muscular and look less graceful.
•    Legs with a little color (tan) look better than whitish or pale legs.

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Turn that Music Up- It Helps Your Fitness!

Most people will agree that listening to music not only motivates them during a workout, but also helps them work harder. Hundreds of studies have been performed and here is what has been found:

•    Tempo Matters: Most people have an instinct to synchronize their movements and expressions with music—to nod their heads, tap their toes or break out in dance—even if they repress that instinct in many situations. 

•    Music Distracts from Fatigue:  The human body is constantly monitoring itself. Music competes with this physiological feedback for the brain’s conscious attention, keeping you moving longer.

•    Tailor to the correct BPM:  Whatever musical style you favor, you might want to check the beats per minute (bpm) on an app.   Choose songs that mirror your heart rate, depending on the level of exercise.  For instance when warming up and cooling down, pick slower songs that have tempos within the 80-90 bpm range.  As you pick up the pace to a moderately intense level, choose songs within the 120-140 bpm range are ideal. 

•    Be Mindful of Volume:  High-intensity music coupled with high-intensity exercise can cause temporary hearing loss.

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How To Get Rid Of Double Chin

Genetics, age and obesity can contribute to the double chin; however there are certain methods which will help you to get rid of double chin this includes

•    Cosmetic Procedures – Procedures such as lipolysis, liposuction, face lifting, etc. are helpful in completely removing a double chin, but these procedures are costly and cannot be afforded by all.

•    Healthy Lifestyle- Which includes proper diet which prevents fat deposition in the body. This will certainly improve your chances of avoiding double chin or reducing the present double chin.

•    Over The Counter Creams And Medications – There are different neck firming products available in the market which claims to get rid of double chin. Some of these products will contain natural products. The effectiveness of these creams is not guaranteed.

•    Exercises- The general exercises of the body to make your body fit and special exercises for the muscles supporting the chin to get rid of double chin

•    Having Proper Posture- Improper jaw alignment or slouching causes the muscles of the chin. Jaw and neck become weak. Sitting in right posture with your back upright, shoulders kept back and your head held in a proper way reduces the chances of developing a double chin.

•    Home Remedies – There are many home remedies which are used by people over many generations to remove double chin.

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Breakfast is the most important

Breakfast is the most important meal of the day and yet, more often than not, we are eating the wrong foods in the morning. Instead of loading our plates with protein-rich items, reach for carb-heavy traditional fare such as toast, pastries and muffins. Eating the correct foods for breakfast is the best way to kick-start your day and choose foods which release energy slowly and curb cravings

.

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How to Fit Exercise into Your Routine - No Matter How Busy You Are

•    Work Out Efficiently
•    Cater to Your Own Likes and Dislikes
•    Use Competitions as Motivation
•    Make a Schedule and Commit to It
•    Track Your Activity Levels
•    Choose Something over Nothing

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Set a Goal and Get Motivated to Maintain Fitness

There’s nothing more motivating than that first 5K looming in bold letters on the calendar. Register early and commit to an exercise program that will get you in shape by race day. You should set realistic goals that include clear milestones, and as you progress toward your goal, you’ll find a ripple effect occurs and things fall into place in your work, home life and health!  The goal doesn’t have to be an organized race. Maybe it’s a mission to fit into that old pair of jeans buried in your closet or a new bikini on the beach. Whatever it is, define it, write it down and revisit it daily.

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Active in the Workplace

It doesn’t take a lot to stay active, just a few changes that make a big difference!

•    Be more active in the workplace – walk to the printer, stand up rather than sit when answering the phone, and aim for one ‘walking’ meeting a week, e.g. a meeting with a staff member and walking around the office
•    Choose to take the stairs instead of the elevator or escalator
•    Take the furthest parking spot available and walk.
•    Vow to walk around your local mall for 3 loops before going home.

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Ten ways to boost your health

•    Check your weight
•    Drink less
•    Eat less salt and fat
•    Exercise regularly
•    Eat more fruit and veg
•    Keep stress in check
•    Improve your sleep
•    Quit smoking
•    Get a sexual health test
•    Check that lump

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Foods That Lower Blood Sugar

•    Lima Beans: Are high in soluble fiber which slows digestion and prevents blood sugar from rising too quickly after you eat. 

•    Oatmeal:  is another super source of soluble fiber, which keeps blood sugar on an even keel and may lower your risk of type 2 diabetes.

•    Bitter Melon:  This vegetable looks like a cucumber with warts, and it’s an Indian folk remedy for diabetes.

•    Peanuts: Eat a handful of peanuts or a Peanut butter because the fat, fiber and protein in these nuts can stave off blood sugar spikes.

•    Cabbage: is low in calories and high in fiber, with a glycemic index rating of near zero, meaning that it converts to sugar very slowly in the body.

•    Grapefruit:  Not only do grapefruits have plenty of vitamin C, they also contain naringenin, an antioxidant that appears to cut the risk of developing insulin resistance.

•    Spinach:  This leafy green is a great source of magnesium, a mineral that helps regulate blood sugar and blood pressure. People with type 2 diabetes often have lower levels of magnesium in their blood.

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Top 10 Health Benefits of Weight Lifting

•    Strength
•    Better performance
•    Leaner body mass
•    Fewer injuries
•    Bone density
•    Boosts metabolism
•    Better posture and balance
•    Discipline
•    Reduce risks for diseases
•    Better quality of life

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How to Curb Overeating During the Holidays

1. Nurse your drink: Always have glass of water or a cup of hot tea in hand, so you need to consciously stop and put it down in order to eat.

2. Avoid the artificial sweetener: Studies have indicated that consuming artificial sweeteners in your drinks or desserts may actually trigger more hunger.

3. Plan your meals and portion sizes ahead of time: Cooking your meals for the week is a good way to limit what you eat.

4. Easy on the alcohol: Not only does alcohol add to your caloric intake, but a state of inebriation can give you false feelings of hunger, which will cause you to overeat.

5. Banish your food weaknesses: Keep all of the “trigger foods” out of the house entirely. That way, you’re not tempted to overeat.

6. Trick your brain: Use smaller plates and smaller portion sizes on your plate. When your eyes see that the smaller plate is full, you naturally trick your brain to thinking that you’re eating a sufficient amount.

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The Health Benefits of Walking

•    Mental Health: Walking promotes mental well-being. Known as a great stress-buster, if you walk outdoors, the combination of fresh air and exercise is an excellent way to boost your morale and mood.

•    Bone Health: Walking about 30 minutes a day increases your bone density and slows down bone loss in your legs. This low-impact exercise targets your legs, spine, and hips.

•    Depression: Walking is proven to prevent anxiety and depression because it triggers endorphins and promotes relaxation.

•    A Healthy Heart: Walking helps prevent type 2 diabetes- studies at Harvard have revealed that walking approximately 150 minutes per week can reduce the risk of diabetes.

•    Help Combat Cancer:  A Harvard University study showed that 
women who walked 1 to 3 hours per week had risk of death from breast and uterine cancer reduced by 19%. When they walked 3 to 5 hours per week, their risks of the same cancers were reduced by 54%.  Men who walk briskly for at least 3 hours a week after being diagnosed with prostate cancer were 57% less likely to see the disease progress.

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8 Tips to Make Running Easier

•    Stretch
•    Start slow
•    Eat more often
•    Weight training
•    Take shorter strides
•    Practice Correct Breathing
•    Follow the 10% rule
•    Get the right shoes

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Best Detoxifying Foods

•    Almonds: Contains protein that helps stabilize blood sugar levels and remove impurities from the bowels.

•    Blueberries: Have anti-viral properties, work as natural antibiotics in the urinary tract by blocking bacteria and preventing infection.

•    Cabbage and Kale:  Because of it’s antiviral and antibacterial properties, cabbage cleanses the digestive tract.

•    Beets:  Contain a potent mixture of phytochemicals and minerals that make them liver cleansers, infection fighters, and blood purifiers.

•    Cranberries:  Are filled to the brim with powerful antibiotic and antiviral substances to help cleanse the body of viruses and bacteria in the urinary tract.

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Foods that Reduce Inflammation

•    Olive Oil
•    Citrus Fruits
•    Berries
•    Ginger
•    Cherries
•    Pineapple
•    Green Tea
•    Garlic and Onions
•    Orange-Colored Vegetables
•    Turmeric
•    Whole Grains
•    Kelp

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Top 10 tips on Fitness

•    Have a healthy mindset

•    Find an underlying motivation as to why you want to be fit and healthy

•    Surround yourself with healthy and positive friends that keep you on track

•    Self-motivation- every morning when you wake up, be happy about it!

•    Celebrate small successes.

•    Be patient.  The weight that it took 10 years to gain will not disappear overnight.

•    Be consistent and make it fun!

•    Vary your workouts to keep your body adapting, including strength training, cardio, flexibility, balance, full range of motion and mobility.

•    Eat healthy nutrition.

•    Find fun, active, social activities so you don’t get bored.

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Eat Smarter

When you're hungry, cookies and chips might call your name from the pantry. But these junk foods are packed with lots of calories in a small portion, making them high-density foods. When you feel the urge to snack, reach for an apple, orange, or other fruit. Fruits are low-density foods, meaning they won't overload you with calories. Plus, they'll fill you up so you won't be hungry again soon.

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Do You Need to Hold a Stretch to Get the Benefit?

Not necessarily.

•    Stretching a muscle to the full extent of your ability and holding it for 15 to 30 seconds is what's called a static stretch, and there's no harm in stretching that way as long you don't stretch until it hurts.

•    A dynamic stretch, like the Standing Cat-Camel, moves a muscle group fluidly through an entire range of motion.

•    Lace your fingers together and turn your palms to face outward in front of you.

•    Reach your arms as far as you can, curving your back and shoulders forward.

•    Hold for about 10 seconds.

•    Now release your fingers, and grab your wrists or fingers behind your back.

•    Raise your arms as high as you can behind your back without releasing your hands so your chest opens and your shoulders roll back.

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7 Muscle Foods for Men

•    Fruit and vegetables are the foundation of all healthy diets, providing fiber, vitamins, minerals, and fluids.

•    Low-fat dairy provides high-quality protein, carbs, and essential vitamins such as vitamin D, potassium, and calcium.

•    Lean meat is a great source of protein, iron for oxygen transport to muscles, and amino acids.

•    Dark-meat chicken, compared to white meat, provides 25% more iron and three times the zinc for a healthy immune system.

•    Eggs contain all of the essential amino acids

•    Nuts - unsalted and either raw or roasted -- are a good source of protein. They also contain vitamins, antioxidants, fiber, and healthy fats.

•    Beans and whole grains are quality carbs that contain small amounts of protein for energy and muscle repair along with fiber, vitamins, and antioxidants.

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5 Foods to Curb Your Hunger

•    Raspberries
•    Seaweed
•    Pistachios (…and other nuts)
•    Legumes (Beans, peas, lentils, soybeans and chickpeas)
•    Eggs

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How Much Should You Exercise and How Often?

Aim for at least 30 minutes of moderate-intensity activity (such as brisk walking) at least 5 days a week. If you're just getting started, you can slowly build up to that.

In time, you can make your workouts longer or more challenging. Do that gradually, so your body can adjust.

When you work out, keep your pace low for a few minutes at the start and end of your workout. That way, you warm up and cool down each time.

You don't have to do the same exact thing every time. It's more fun if you change it up.

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Eat enough Fibre

Always carry a piece of fruit with you and ensure your lunch choices contain salad or vegetables. Always request wholemeal or grain breads, even if you are dining away from home, and keep carrots and celery sticks within easy reach to snack on. Another factor that may motivate you to eat more fibre is the fact that diets high in fibre are also linked to weight control. You simply need to eat less when you are eating lots of fibre-rich foods.

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5 Tips to the Right Yoga Style

•    Look for an instructor that is professional and that has a clear understanding of yoga in general so he or she can be helpful.
•    The instructor should be able to comprehend the different levels of the yoga postures and read a person's needs so he can teach the exercises accordingly.
•    Educate yourself, Do some reading and learn more about the different styles available near you.
•    Try a class and see if you like it.
•    When you try a class, ask yourself if it is suitable for you.

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Foods that is rich in antioxidants

•    Prunes
•    Apples
•    Raisins
•    Plums
•    Red grapes
•    Alfalfa sprouts
•    Onions
•    Eggplant
•    Beans

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Good Protein Sources

•    Seafood
•    White-Meat Poultry
•    Milk, Cheese, and Yogurt
•    Eggs
•    Beans
•    Pork Tenderloin
•    Soy
•    Lean Beef
•    Protein on the Go
•    Protein at Breakfast

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How Do I Prevent Sore Muscles and Joint Pain?

Experts used to recommend stretching before a workout to prevent sore muscles. But research shows that stretching ahead of time doesn't do much to prevent soreness or injury. It’s better to get in a good warm-up before you exercise. Stretch later, when your muscles are already warm.

A couple of natural substances are touted for preventing sore muscles, including antioxidants like vitamin C. But check with your doctor before taking high doses of any vitamin. Serious exercisers might find relief from post-workout soreness by taking in some protein.

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What Should you eat Before Working Out?

•    Oatmeal with cinnamon and blueberries or dried cranberries
•    Whole wheat toast topped with nut butter and sliced bananas
•    Fruit smoothie with yogurt
•    Greek yogurt with low-fat granola and berries
•    Half of a turkey sandwich
•    Raw veggies with hummus for dipping
•    Whole-grain crackers with 1 ounce of low-fat cheese
•    Cottage cheese and sliced apples or bananas
•    Trail mix with nuts and dried fruit

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Top 6 Exercise Excuses

•    I Don't Have Time
•    I'm Too Tired
•    I Don't Get a Break from the Kids
•    Exercise Is Boring
•    I Just Don't Like to Move
•    I've Tried Before

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Top 10 Fitness Tips

•    Train for a fun run
•    Learn to dead lift
•    Go to your full range of motion
•    Do weighted squats
•    Do twists
•    Show your body some love
•    Work your core
•    Balance your workouts
•    Make your abs burn
•    Train with kettlebells

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How to Increase Mileage Without Burning Out?

These are things you should pay attention to so you have the best chance of an injury free, successful transition:

•    Increase gradually (5 miles a week)
•    Instead of running 10 miles each day, split it into 5 in the morning and 3 in the afternoon, three times a week.
•    Once your reach 40, alternate a high week and low week (i.e. 40, 45, 40, 50, 45, 50, 45, 50.)
•    The key to the transition was a day off every week so your body could purely adapt and recover. 
•    As you build mileage, do static stretching (1min holds) on major muscle groups, including IT band, after every run.
•    Mileage won’t make you burn out; neglecting proper recovery will.  The more you run, the more you need to adjust your lifestyle (sleep, healthy food, recovery runs, days off, etc) so that your energy remains balanced.

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Top fitness tips for working women

•    Stay active throughout the day
•    Store your house with healthy snacks
•    Create an effective exercise pattern
•    Eat a good breakfast
•    Turn on the magic of treadmill
•    Drink lots of water
•    Chart your progress
•    Reduce refined carbs intake
•    Never overdo anything
•    Keep an eye on your heart rate

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How to be healthy: 5 easy things to do today

Small changes can make a big difference when it comes to boosting your health. Try these five simple steps and start feeling better today...

Chew your food

Thoroughly chewing will put less pressure on your digestive system and help your body to absorb more nutrients.

Don't count calories

While it’s important to keep an eye on portion sizes, the health world has shifted its focus from calorie counting to making healthy, nutrient-dense choices that are kind to your digestive system.

Sweet and simple

Don’t be scared of sugar. The rules are simple – purge the refined, processed stuff from your diet as much as possible and enjoy natural, sweet sources alongside foods that will slow down absorption and regulate blood sugar.

Forget the fads

Let moderation be your mantra and make sure that you pack your diet with vegetables, fruit, lean protein and wholegrains – introduce new ingredients into your diet gradually over a few weeks to see if you notice any benefits.

Stay positive

Researchers have found that we’re more likely to adopt healthy habits if they’re presented positively.

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5 Reasons to Eat a Protein-Packed Breakfast

•    Breakfast-skipping is linked with being overweight
•    Breakfast helps you balance out your protein
•    Breakfast is packed with the nutrients most of us don't get enough of
•    Eating breakfast benefits blood sugar and cholesterol levels
•    Skipping breakfast won't save you calories

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Top Body Toning Exercises

•    Push-ups
•    Squats
•    Dumbbell bent over rows
•    Tricep dips
•    Floor sit-ups
•    Lateral raises
•    Alternate arm and leg raise
•    Walking lunges

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Common Workout Mistakes

•    Not warming up or cooling down properly
•    Incorrect form or technique
•    Too much too soon
•    Not knowing when to stop
•    Not allowing enough recovery time

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Quick Tips for Fitting Physical Activity Into Your Day at Work

•    Use your commute to do some extra walking. Park several blocks away, or get off the bus a few stops early.

•    Use the stairs instead of the elevator, at least for a few floors.

•    Suggest holding meetings with colleagues during a walk inside or outside the building.

•    Go the extra distance when possible: Get your coffee on another floor (use the stairs) or use the restroom that's the farthest from your office.

•    If you need to speak to a coworker, walk to that person's office or station rather than using e-mail or the phone.

•    Use your morning and afternoon breaks to take quick 15-minute walks.

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5 Medicinal Plants you may have on hand

Aloe vera: For burns, cuts and minor abrasions; also as a mild laxative

Dandelion: As a diuretic (may help with PMS bloating), prevents gallstones and cleanses the liver. “Dandelion leaves contain noteworthy amounts of vitamin C and beta-carotene and are considered an antioxidant that help sets the stage for preventing many diseases

Lemon balm: Soothes stomach, calms nerves.

Parsley: Breath freshener, allergy relief, tummy troubles.

Lavender: As a sedative, stress reliever, to restore calm and relieve tension.

Parsley: Breath freshener, allergy relief, tummy troubles.

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