Thins you should dispose immediately for better health

• Old Plastic Containers
• Anti-bacterial Soap
• Your stash of Diet Soda
• Worn-out Running Shoes
• Frayed Toothbrush
• Leftover food in the refrigerator
• Dirty Contact Lens Case
• Old sunscreen
• Old Lip gloss
• Old Mascara
• Chopping Board
• Kitchen Sponge

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DIY tip to get rid of pigmentation easily

Freeze milk into cubes and rub it on your face before going to bed every night to wake up to a brighter and fresher face.

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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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Here are 5 very effective and simple tips

will help you flatten your stomach starting today:

·        Decrease the Salt Intake

·        Drink More Water

·        Stop Chewing Gums

·        Stop Fizz

·        Skip Fake Sugar

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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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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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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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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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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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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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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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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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