Get Fit with this 4 minutes a day Fitness Routine!

If you have no time and can only spare 4 minutes a day for fitness, here’s Tabata the popular work out plan. It is a High-Intensity Interval Training (HIIT) programme that can also transform your mundane fitness regime, besides saving time. Under this a given exercise must be executed in 20 seconds at maximal intensity and the following ten seconds should be used for a quick recovery. This 30-second cycle is repeated eight times to make one four-minute block. A boon for patients with high blood pressure, Tabata also promotes insulin sensitivity, thus helping people keep diabetes at bay

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Green Leafy Vegetables

Consumption of fruits and non-starchy vegetables can help you control your weight. Your diet can focus on non-starchy vegetables like spinach,  broccoli, mushrooms, peppers, zucchini, cauliflower and carrots that you can generally eat raw in salads. The benefits of increased consumption were greater for the fruits than for vegetables and strongest for berries, apples, cauliflower, cruciferous and green leafy vegetables.

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Coconut Water

Coconut water improves #metabolism and burns fat at a faster rate. Thus, it helps reduce weight. It prevents the formation of kidney stones by alkalizing the urine. It treats kidney stones as well. It keeps the skin healthy and glowing and prevents muscle cramps.

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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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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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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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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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