Watermelon

Summer time is just around the corner and tis' the season for watermelons! I always crave for this fruit to keep myself hydrated through the scorching Summer heat. Watermelon is a member of the Cucurbitaceae family and related to the cantaloupe, squash and pumpkin that also grow on vines on the ground. Did you know that this fruit is packed with benefits? So go ahead, keep reading to find out!

• It is an excellent source of vitamin C and a very good source of vitamin A, particularly through its concentration of beta-carotene.
• It is an excellent source of vitamin C and a very good source of vitamin A, particularly through its concentration of beta-carotene.
• The beautiful red watermelon is also a source of the potent carotene antioxidant which is called lycopene. These antioxidants travel throughout the body neutralizing free radicals. Free radicals are substances in the body that can cause much damage to us. They are able to oxidize cholesterol, making it stick to blood vessel walls and thicken them which can lead to hearty attack or stroke. The lycopene which gives fruits the attractive red color that we find in watermelon can help reduce the risks of prostate cancer.
• It is a surprising fact that watermelon is the only fruit that contains higher concentrations of lycopene than any other fresh fruit or vegetable.
• Rich in electrolytes sodium and potassium that we lose through our perspiration.
• Rich in the B vitamins necessary for energy production. Food experts recommend watermelon as a very good source of vitamin B6 and a good source of vitamin B1 and magnesium. Because of its higher water content approximately ninety percent and calorie value it is ranked more valuable than other fruits.
• Has a special cooling effect and is exceptionally high in citrulline, an amino acid that our bodies use to make another amino acid, arginine, which is used in the urea cycle to remove ammonia from the body.
• The antioxidants help reducing the severity of asthma. It also reduces the risk of colon cancer, asthma, heart disease, rheumatoid arthritis, and prostate cancer.
• A good source of thiamin, potassium and magnesium which protect our body from so many diseases.
• It is fat free but helps energy production. It protects against macular degeneration. A complete cup serving of watermelon only contains around forty calories which is almost entirely made up of water. A 2-cup serving of watermelon is only 80 calories.

Tomatoes

Tomatoes are consumed and are available in diverse ways...raw, cooked, bbq'd, as a sauce, ketchup, etc...but did you know that it contains lots of benefits?

Here are some benefits of this red fruit:

• Anti-oxidant: Tomatoes contain a lot of vitamin A and C, mostly because of beta-carotene, and these vitamins act as an anti-oxidant, working to neutralize dangerous free radicals in the blood stream. These dangerous free radicals can cause cell damage. And keep in mind, the more red the tomato, the more beta-carotene it contains. Also, remember that cooking destroys much of vitamin C, so stick with raw tomatoes for these benefits.
• Diabetes: Have plenty of the mineral chromium, which helps diabetics to keep their blood sugar level under control.
• Smoking: No, tomatoes can’t help you stop smoking, but what they can do is to help reduce the damage smoking does to your body. Tomatoes contain chlorogenic acid and coumaric acid, which help to fight against some of the carcinogens brought about by cigarette smoke.
• Vision: Because of all that vitamin A, tomatoes are also an excellent food to help improve your vision. This also means tomatoes can help your eyes be better about night blindness.
• Heart troubles: Due to potassium and vitamin B, tomatoes help to lower blood pressure and to lower high cholesterol levels. This, in turn, could help prevent strokes, heart attack and other potentially life-threatening heart problems.
• Skin care: Because of high amounts of lycopene, a substance found in many of the more expensive over-the-counter facial cleansers, tomatoes are great for skin care. The best way to use tomatoes for skin care is to peel a bunch of them, eight to twelve, then lay back and place the tomato skins on your face (or other skin areas). Make sure the inside of the tomato skins are against your skin, and let this sit for at least 10 minutes. Then wash off. You’re face will be cleaner and more shiny, though it also might be a little red from the tomatoes. Don’t worry, that red on your face will wear away.
• Hair: Remember all that vitamin A in tomatoes? Well, it’s good for keeping your hair strong and shiny, and its also good for your eyes, teeth, skin and bones.
• Cancer: Various studies have shown that because of all that lycopene in tomatoes, the red fruit helps to lessen the chances of prostate cancer in men, and also reduces the chance of stomach cancer and colorectal cancer. Lycopene is considered somewhat of a natural miracle anti-oxidant that may help to stop the growth of cancer cells. And, interestingly enough, cooked tomatoes produce more lycopene than do raw tomatoes, so enjoy that tomato soup!
• Bones: Tomatoes have a fair amount of vitamin K and calcium, both of which help to strengthen and possibly repair in minor ways bones and bone tissue 
• Kidney stones and gallstones: Eating tomatoes without the seeds has been shown in some studies to lessen the risk of gallstones and kidney stones.

Peas

Peas are super delicious and I always crave a huge bowl with a bit of margarine and salt. Do not judge these little buggers by its size as they are actually packed with benefits! Check out why peas are good for your health!

Health Benefits:

• Contain nicotinic acid which reduces cholesterol in the blood.
• Has the ability to dissolve clumps of red blood cells that are destined to become clots eventually. This clot prevention is due to the presence of special plant protein called lectins.
• May help in the prevention of all forms of cancer due to its high Vitamin A and C content.
• Contain insoluble fiber which aids intestinal mobility and may help lower cholesterol and reduce the risk of heart disease and stroke.
• Have lutein, the carotenoid with a proven record of helping to reduce the risk of age-related macular degeneration and cataracts.
• Provide nutrients that are important for maintaining bone health.
• An energy and body building food.
• Green peas iron content can help prevent anemia. Iron is a mineral necessary for normal blood cell formation and function, whose deficiency results in anemia, fatigue, decreased immune function, and learning problems.

Lips reflects your overall health!

Your lips are often associated with beauty but their condition can also reflect upon your general health. 

Here are the problems to watch out for:

Swollen lips
This can be a strong indicator of poor health. Swollen lips are sometimes caused by Crohn's disease, which normally causes swelling in the bowel but can inflame the lymph ducts at any point in the body. Swollen lips can also indicate a food sensitivity.

Cracked lips
Cracks at the side of the mouth (angular cheilitis) are sometimes due to anaemia, which occurs when there is a shortage of iron in the body.
Cracks can also be a sign of diabetes, because the high level of blood glucose which accompanies the disease encourages the growth of candida, a yeast-like infection which typically attacks the thin dermis at the corners of the mouth.

Burning lips
This can be a sign of depression. There is a huge amount of sensory equipment in the brain, which can become overly sensitive when there is a psychological imbalance.

Chapped lips
Persistently sore, chapped lips can indicate an allergy. This can swell the lips slightly, which causes the skin to crack and peel. The irritant could be anything from dentist's gloves to lipstick or peanuts. Pay attention to your cosmetics and consider an allergy test.

Red aura
This is another allergy symptom, increasingly caused by the high consumption of carbonated drinks. Doctors report seeing more people who have developed an allergy to the benzoic acid content of fizzy drinks and toothpaste, probably because they are consuming them in greater quantities.

Scaly, crusted lips
This is often what is known as 'Lick Eczema'. The skin on the lips contains fewer sebaceous glands than the rest of the skin and so is prone to drying out faster than other areas.
When children or adults lick their lips excessively they dry out the few oils there are, leaving the tissue and area around the mouth dry and vulnerable to infections. Try applying Vaseline to the area and give up the habit.

Cold sores
Cold sores are caused when there is a reactivation of the herpes virus. Once you have contracted the virus it never leaves your body, and recurrent cold sores are usually a sign that your immune system has been laid low.
It can also point to a poor diet. Any sore that lasts longer than 15 days should be checked by a doctor.

Pale lips
Heart conditions and lung problems both affect the amount of oxygen being carried in the blood, and when this level drops significantly the lips take on a bluish tone, instead of a healthy deep pink. Pale pink lips are a common side-effect of anaemia.

Brussel Sprouts

Lately, I have been craving these miniature cabbages and they are packed with lots of health benefits!

Here are some of the benefits of eating Brussel Sprouts:

- They have many cholesterol lowering benefits. When steam cooked, they retain much of their goodness.
- Have many fiber related components which help in many ways. Including a healthy digestive system, clean colon and it also helps to keep you feeling full.
- Great health benefits such as glucosinolates. Glucosinolates are very important for protecting and reducing the chances of getting cancerous diseases.
- Are a cruciferous vegetable, which helps to prevent thyroid problems.
- Low in calories and delicious, meaning you can eat plenty of them to fill you up and help you lose weight!
- Plenty of Vitamin K and C.
- Folate, potassium and manganese are present in brussel sprouts, making them extremely nutritious.
Brussel sprouts are a good source of calcium, protein and magnesium.
- High levels of copper, Vitamin A, B2 and E.

Champion Activeflex Performance Runners

I have been looking for a good pair of shoes to hit the gym with for a while now. Yesterday, I just got a pair of these shoes and they are super amazing! Guess how much I got them for? $10 at Payless Shoes Source! They have a sale on, Buy 1 Get 1 for half price. My hubby got a pair of shoes for work and I got one for my workout!

All I can say is, I am going to get 2 more pairs of this running shoe! I feels so light like I am wearing nothing on my feet! I had prior knee injury a few years back so running is difficult for me but these shoes have EVA cushioning in the heel and toe to absorb impact and reduce pressure on foot, thus reduces knee pain so running has never felt so easy! As well, these runners has breathable mesh upper with supportive mid-foot overlays to maximize stability and control. The colors are also what sold me plus the soles are pink! :-)

You better go grab a pair before they run out of stock and you will thank me later!

Spinach

 

Spinach is one of my favorite vegetables! It is packed full of nutrients and benefits for your health and can be prepared pretty much any way you like...raw, cooked, made as a spinach dip, and can be added into your protein shake!


I have a list of benefits of why Spinach is one of the healthiest Vegetable out there:

• Energy: This is where Popeye gets his powers from spinach! Iron is high in the leafy plant, and iron helps to carry blood throughout the body by helping to build red blood cells. More oxygen throughout the body and stronger red blood cells means more energy and less fatigue.
• Anti Cancer: Loaded with phyto-nutrients and anti-oxidants that help prevent various types of cancer. Fiber, flavonoids, vitamins A and C and plus folic acids, they are powerful anti-oxidants and anti-cancer agents that work together to slow down multiplication of cancerous cells or kill cancer causing chemicals especially in colon, breast, lung and prostate cancer.
• Infant Development: Contains high amounts of folate and it’s highly recommended for pregnant women. Folate is an essential compound that helps prevent neurological defects like cleft palate or spina bifida that may occur due to its deficiency in infants. Vitamin A is also important in lungs development of the foetus and during breast feeding.
• Healthy Skin: Presence of phyto-nutrients like vitamin B and other pigments help repair and maintain the firmness of the skin. This elements shield the skin from harmful UV rays, thus preventing the risk of skin cancer. In addition, spinach contain vital compound such as lutein and other anti-oxidant properties that help strengthen your skin and slow down the aging.
• Digestive System: This vegetable is rich in cleansing properties that help detoxify your digestive system. Beta-carotene and vitamin C protect the colons cells from harmful effects of free radicals. Fiber is also essential in preventing constipation and cleansing the digestive system.
• Improve Eyesight: Lutein and Zeaxanthin anti-oxidants help prevent cataracts and other age related illness like macular degeneration blamed for weakening the eye muscles.
• Heart Diseases: Most of heart diseases are caused by high levels of bad cholesterol in the body. Spinach is blessed with strong anti-oxidants that help prevent oxidation of cholesterol and prevent it from sticking on the artery walls. Inositol and choline properties prevent thickening of arteries.
• Strong Bones: Rich in vitamin K which needed for strengthening the bones. Vitamin K prevents the bone from losing Calcium…a vital mineral for high bone density. It helps minimize the risk of osteoporosis disease where bones density is reduce and fractures become common. Its also contain phosphorus, manganese, zinc, copper and magnesium which help in building up strong bones.
• Anemia: Iron is very vital in blood formation. Spinach contains good amounts of iron which speeds up blood formation in the body. That’s why spinach is recommended to menstruating women and children who have increased need for Iron.
• pH: Spinach is alkaline in nature and effective in maintaining and regulating the body pH.
• Weight loss: Spinach is low in calories and fats but high in dietary fiber. It helps burn excess fats and aid natural weight lose. Fiber makes you feel fuller for longer hence the body burns the excess fats for energy.
• Diabetes: The presence of magnesium helps regulate level sugar levels in the body. Research shows that regular consumption of spinach stabilizes your blood sugar and prevents it from fluctuating too much and often.

What to pack in your Gym Bag

Now you are pumped to go workout at the gym but the question is, what should I pack in my gym bag to bring along to help make working out less of a headache?

Here is a Checklist I have made of items which are essential when going to the Gym:

• Gym Membership card holder
• Proper footwear & socks
• Workout Clothes
• Elastic Bands (for those with long hair)
• BPA free Water Bottle
• MP3 player (makes working out fun with music!), Pedometer
• Change (usually quarters) or your own Combo Lock to store your gym bag in a locker
• Toiletries (Soap, Flip Flops to wear for showering, deodorant, Facial Wipes, Travel Size brush, shampoo)
• Laundry bag (for your workout cloths after excercising)
• Post Workout Snacks (Fruits, Nuts, Energy Bars or Protein Shake)
• Yoga Mat (if gym does not supply mats)
• 2 Towels (1 small for working out and 1 large after you shower)
• Make-up Kit (If you want to glam up a bit before leaving the gym)

It might seem like a lot of things, but most of them stay in your gym bag except for the Workout Cloths, towels and Post Workout Snacks! :-)

Black Tea

 I always enjoy an occasional cup of Black Tea during the mornings to start my day off. 90% of the Western population consumes Black Tea and it contains more caffeine than less oxidized Teas. The family of this tea group includes: Earl Grey, English Breakfast, Orange Pekoe, etc.

There are so many types of teas available that I love trying them and blogging facts and benefits of each type.

Unlike high levels of caffeine found in coffee, the low amounts in black tea promotes blood flow in the brain without overstimulating the heart. The caffeine in black tea sharpens mental focus and concentration, and the trace element fluoride inhibits tooth decay.


                        Benefits of drinking black tea:

• Calorie free if drank without milk/cream/sugar
• Reduced risk of stroke
• Reduced “bad” cholesterol
• Improved functioning of blood vessels
• Reduced risk of coronary heart disease     
• Reduced risk of cardiovascular disease
• Reduced risk of cancer
• Increased immune function
• Reduced inflammation
• Reduced risk of diabetes
• Reduced stress
• Increases your metabolism
• Reduced iron absorption to help people who suffer from hemochromatosis.

Out of Shape? Get in Shape!

I have made a list of reminders of what should be included in the workout routine that will help me and others get in shape!

Considerations

Talk to your doctor before beginning your new exercise program if you have a chronic condition that limits your ability to safely exercise or if you have other concerns about exercise. The less fit you are, the higher your risk of injury while exercising. Lower your risk of potential overuse or overtraining injuries by slowly and gradually working your way up to the recommended amounts of exercise. Choosing exercises you enjoy increases the chances of sticking with your workout plans.

AEROBIC EXERCISE

Your heart, blood vessels and lungs become more fit and efficient with regular aerobic exercise. Low-impact aerobic exercises, including walking, swimming and cycling, may be beneficial as you start your exercise program. Working your way up to 30 minutes of moderate-intensity aerobic exercise five days each week to develop your aerobic fitness.

STRENGTH TRAINING

Strength training develops your muscular fitness and includes weight lifting, using resistance bands, or doing exercises that use your body weight as resistance. Examples include pushups, situps or pullups. Start your muscle-strengthening program by choosing a resistance that allows you to complete 8 to 12 repetitions. Increase your resistance as it becomes easier to complete the 12 repetitions. Participate in muscle-strengthening exercises for your major muscle groups at least two times each week. Your major muscle groups include chest, shoulders, back, abdomen, hips and legs. At least 48 hours should separate your training sessions for the same muscle group.

FLEXIBILITY

Flexibility exercises are an often-overlooked component of physical fitness. Improving your flexibility by stretching increases range of motion in your joints, improves posture and reduces muscle tension and soreness. Always stretch when your muscles are warm and start each stretch slowly. Do not bounce as you stretch and hold each one for 10 to 30 seconds. Warm-up or cool-down sessions are ideal times to stretch.

Carrots

Carrot or called Daucus carota is a vegetable grown throughout the year, especially in mountain areas that have cold temperatures and moist, approximately in height of 1200 meters above sea level.

Carrot plants can grow in almost all seasons. There are more than 100 types of carrots ranging from not only in colors but also its size from as small as two inches to three feet.

Carrots are the second most popular type of vegetable after potatoes.

Benefits of Carrots

Consuming Carrots are known to be good for your overall health and organs like the skin, eyes, digestive system and teeth. Carrot is used in several Juice Therapy Remedies for diseases.

• Are rich in Beta carotene which is a powerful antioxidant which helps in maintaining a healthy skin and also keep one away from many diseases.
• Rich in alkaline elements which purify and revitalize the blood. They balance the acid alkaline ratio in the body.
• Have Potassium in it which helps to balance the high levels of sodium associated with hypertension and keeps blood pressure under control.
• The high soluble fiber content in carrot, it reduces cholesterol by binding LDL, the bad cholesterol, and also increases the HDL which helps in reducing blood clots and heart diseases.
• Great for dental health as they kill harmful germs in the mouth and prevent tooth decay.
• Aid digestion by increasing saliva and supplying the minerals, vitamins and enzymes required for it. Regular consumption of carrots helps in preventing gastric ulcers and digestive disorders.
• Raw carrots are used as a home remedy for treating worms in children.
• Raw or grated carrots can be used for wounds, cuts and inflammation.
• Are rich in Carotenoids which are beneficial to blood sugar regulation.
• Contain a phyto-nutrient called falcarinol which helps in promoting colon health and a reducing the risk of cancers.
• Consuming carrots regularly are known to improve the quality of breast milk in mothers.
• Helps in increasing the menstrual flow.
• Consuming Carrots regularly can improve the appearance of skin, hair, nails etc and also improve eyesight.

Oranges

Oranges is one of the most popular fruits in the world. They are grown in abundance in tropical and subtropical climates. Brazil is the largest orange growing country in the world. This sweet fruit can either be eaten after peeling or processed to extract juice. Its finely textured peel is used to cook various delicacies in many countries, as well make perfect snacks!

Benefits of Oranges:

• As oranges are rich in calcium, they are associated with maintenance and protection of the bones.
• Beta-carotene, a powerful antioxidant, protects the cells from damage.
• Oranges are very efficient in maintaining the dental health.
• Due to the presence of magnesium in oranges, it regulates the blood pressure levels.
• The fibre in orange reduces high cholesterol level in the body.
• Folic acid in oranges aids in the development of brain.
• As oranges are a good source of potassium, they aid in maintaining the electrolyte balance in cells and also the cardiovascular system.
• Vitamin B6 in oranges enables the processing of protein and carbohydrates in food. Vitamin B6 also supports the production of hemoglobin that carries oxygen to all parts of the body. 

Importance of Washing Your Hands

Frequent hand-washing is one of the best ways to avoid getting sick and spreading illness. Hand-washing requires only soap and water or an alcohol-based hand sanitizer, which is an antiseptic that kills 99.99% of germs without any water or towels and come in small bottles that fit in your bag or pocket.

When to wash your hands

As you touch people, surfaces and objects throughout the day, you accumulate germs on your hands. In turn, you can infect yourself with these germs by touching your eyes, nose or mouth. Although it's impossible to keep your hands germ-free, washing your hands frequently can help limit the transfer of bacteria, viruses and other microbes.

Always wash your hands before:

• Preparing food or eating
• Treating wounds, giving medicine, or caring for a sick or injured person
• Inserting or removing contact lenses

Always wash your hands after:

• Preparing food, especially raw meat or poultry
• Using the toilet or changing a diaper
• Touching an animal or animal toys, leashes, or waste
• Blowing your nose, coughing or sneezing into your hands
• Treating wounds or caring for a sick or injured person
• Handling garbage, household or garden chemicals, or anything that could be contaminated — such as a cleaning cloth or soiled shoes

How To Wash Hands?

Hands should be washed vigorously by scrubbing with warm, soapy water for at least 20 seconds. Germs can hide underneath fingernails. Thus, rub tips of fingers along the soapy palm of the alternate hand or use a fingernail brush. Rinse hands well and completely dry with a paper towel or air-dryer. Turn the faucet handle off with a paper towel to avoid recontamination.

Rooibos Tea

Rooibos Tea (Redbush) is an herbal tea that is grown only in the South African highlands. It is rich in anti oxidants and flavonoids. Infact the anti-oxidants in this tea are not found in any other tea like green tea/black tea, etc.

Benefits: 

Rooibos tea is one of the best health drink for all those who care for their health and fitness. Some of the beneficial factors related to this tea are as follows:

• Used for curing headache, hyper tension and insomnia.
• Beneficial in fever and asthma.
• Free from caffeine.
• Higher quantity of anti-oxidants as compared to green tea.
• Helps with the immune system
• Anti-aging
• This tea don't have oxalic acid. People with kidney stone can also take this tea.
• Has many minerals which is good for your body: copper, zinc, manganese, iron, potassium and calcium.
• Taking Rooibos is good for your skin.
• This tea is good for certain types of allergy. And reduce the allergy risks in the body.

Be Happy, Stay Positive & Smile :-)

Smiling, laughing, and positive thinking have been proven to have a huge number of health benefits to both the mind and body.
Stress has been linked to a number of health problems, including heart disease, Type 2 diabetes, high blood pressure and obesity. 

A smile can…

1. Start your day pleasantly.
2. Make others understand you are in a good mood.
3. Promote positivity in a work environment.
4. Relax your face muscles.
5. Make others put a smile on their face.
6. Tell people that they are going to be okay.
7. Makes you look a lot prettier or more handsome!
8. Reduce all of that stress you might accumulate.
9. Help your immune system work a lot better.
10. Lower your blood pressure.
11. Give you a child like innocence.
12. Release serotonin, natural pain killers and endorphins thus making it a happy drug.
13. Make you look younger.
14. Fill you up with positivity and power.
15. Show your understanding side.
16. Say that you can be polite in the hardest of times.
17. Help you live longer.
18. Make you appreciate the little things in life.
19. Make you look at the brighter side of a bad situation.
20. Be contagious to all those around you.

A smile has more wonderful benefits that you could ever think about....

Did you also know....

The 17 muscles that we use when we smile works to lift our faces, thus it helps to delay the sagging of the skin on our faces as we age.  The 42 muscles that work together when we frown all cause the skin our faces to sag and make us look older than our actual age.

Quick Tips To Staying Healthy

These are a few quick and easy steps that we should follow and apply to our lives to ensure that we maintain a healthy lifestyle:

1.  Kick the smoking habit and limit alcohol intake.
2. If you are overweight, go on a sensible diet. Cut back on saturated fat intake, eat more fruits and vegetables and take a daily multi-vitamin and calcium supplement and drink lots of water!
3. Add strength and resistance training exercises to your workout routine.
4. Get plenty of rest and sleep.
5. Have an annual physical examination, with a cardiac risk profile and a base-line bone density. 

   -For women, include a GYN exam and mammogram. 

   -For men, see your urologist for a prostate screening.
6. Reduce Stress! Reduce stress such as meditation, joining a support group, massage therapy, aromatherapy. Be sure to take time for yourself everyday, even if it is just for fifteen minutes.
7. Immerse yourself in something that you enjoy and something that is just for you. Reward yourself with a special treat, whether it be something that you have always wanted or something that you have always wanted to do.
8. Be kind and gentle to yourself! :-)

Tone up your legs and thighs

Are you sick of your thighs rubbing together? Losing leg fat, especially in women may actually be quite a tricky job. There are some specific areas in your body like your calves and thighs which are more prone to gaining fat.

I have some steps that is pretty useful to reach your goal of getting the legs you want to have:

• Get Motivated  This is the key to everything, including losing leg fat. If you would really like to succeed, then strong motivation is something you will be in need of.Think of something that might motivate you 3 times a day – it might be pictures of celebrities with gorgeous legs, a pair of jeans you no longer fit it, etc. These thoughts are not very pleasant, on the contrary, they kind of make us feel bad, but that’s exactly what we need. We need to feel the pain, the lack of something we truly want and only that bad feeling will give us enough strength to achieve our goal.

•  Patience Patience is another key that you will need. And do not get disappointed when you do not see the results the next day, it takes time!

• Exercise. Exercise. Exercise. Obviously, you need to do exercises! There are many different types of exercise that you will be able to do in order to get rid of that leg fat. The exercises may seem a bit tough and tiring at first. However, once you get used to them, in no time, those exercises will be easy. Besides, after a couple of weeks, you will start to see the results of work you put into it. The most effective exercises are the following: Jogging, fast walking, sprint running for short distances, sit-ups, swimming, dancing, pilates, yoga, aerobics.

• Create a Routine I recommend you create a routine and stick to it. If you only do your exercises once a week, then this is not going to work. I recommend you choose at least four days a week to do the exercises. If you neglect to do them, then it will take a much longer time to get those skinny legs you have been wanting for so long.

• Ballet Squats This is a form of exercise that targets your lower body, including your thighs and legs. To start this, all you have to do is bend your knees as you are making sure your torso is upright, You should be holding your hands on your waist or out in front of you. Your knees will have to travel in line with your toes. You should lower yourself as low as you can go. Make sure you do not hurt yourself with this one and keep the back straight.

• Reverse Lunge It’s another exercise that many individuals have used in order to lose weight quickly in their legs. Start out with your feet about eight inches apart and your torso erect. Take an easy step backward. Lower your hips until your front thigh is parallel or straight to the floor. The position of your knee should be directly over your ankle and foot.

• Running This is a great exercise when it comes to losing weight not only in the legs, but in the rest of the body as well. It will increase your heart rate and it’s a good aerobic activity. Running is also going to speed up that metabolism.

• Ride a Bike Riding a bike is another important exercise to do if you are looking to lose weight. When there is nice weather outside, why not ride your bikes? You may also go to the gym and exercise on the bikes they have there.

• Playing Sports This is also a great idea and also a lot of fun! It will speed up your heart rate and help you burn fat off of your whole body, including your legs. Some good sports include volleyball, tennis, basketball, soccer, football, etc.

• Swimming If you like swimming and you have access to a pool, then look no further – it’s not only a great workout for every single muscle in your body, it’s also the greatest way to get your whole body toned and lose that leg fat that’s been bothering you for so long. And it’s also very pleasant, so you practically kill all the birds with one stone! :-)

• Drink Water Drinking water is another important factor. With that thought in mind, you need to avoid those fizzy drinks as they are no good for you. Nor they are good for those legs of yours. Start drinking 8 glasses of water a day and in just a few weeks you’ll see how much faster the weight loss is going.

• Eat Healthy By reducing your calories and eating healthy foods such as fruit, vegetables, oatmeal, white meat, whole grain foods, you will be doing your body good. And you will be shedding off those pounds by weeks. You’ll see!

• Never give up If you do not see improvements in your legs in a week, you should NEVER give up! Those improvements will start to show through in no time, if you use these tips. So don’t panic, and keep doing what you are doing!

Apple's

 
"An apple a day keeps the doctor away" is a famous saying, but did you know that this quote is actually very true? I love apple's! There are many types of apple's and what they all have in common is that they carry lots of nutrients and benefits for your health.

Apples have been recommended for :  

Obesity, Headache, Arthritis, Bronchial asthma, Inflammation of the bladder, Gonorrhea, Anemia, Tuberculosis, Neuritis, Insomnia, Catarrh, Gallbladder stones, Worms, Halithosis, Pyorrhea.

Here is a list that explains some of the benefits of eating Apple's:

• Helps protect bone health
• Helps prevent asthma, heart disease, and cancers such as lung, breast, colon, and liver
• Research also suggests that the phytonutrient called quercetin may help to prevent Alzheimer's and Parkinson's Disease
• Pectin in apples can help to lower LDL cholesterol
• Cleans teeth and strengthens gum
• Will make the cholesterol level lower
• Detoxify the body and has an antiviral properties
• Prevents constipation because it helps digestion
• One large apple supplies almost 30% of minimum amount of fiber that should be consumed daily
• Good for diabetes and weight management.
• Good source of vitamin C
• Good source of soluble and insoluble fiber
• Excellent source of flavanoids and antioxidants

Nail Hygiene

 

Your nails protect the tissues of your toes and fingers. They are made up of layers of a hardened protein called keratin, which is also in your hair and skin. Your nails' health can be a clue to your overall health. Healthy nails are usually smooth and consistent in color. Specific types of nail discoloration and changes in growth rate can signal various lung, heart, kidney and liver diseases, as well as diabetes and anemia. White spots and vertical ridges are harmless. 

Appropriate hand hygiene includes diligently cleaning and trimming fingernails, which may harbor dirt and germs and can contribute to the spread of some infections, such as pinworms. Fingernails should be kept short, and the undersides should be cleaned frequently with soap and water. Longer fingernails can collect more dirt and bacteria than shorter nails, thus potentially contributing to the spread of infection.

To help prevent the spread of germs and nail infections:

• Try to keep your nails short and trim them often.
• Scrub the underside of nails with soap and water (or a nail brush) often when washing your hands.
• Clean any nail implements tools before using it.
• In nail salons, check that all nail implements are sterilized before they use it on you.
• Avoid biting and chewing your nails.
• Avoid cutting cuticles, as they act as barriers to prevent infection.
• Never rip or bite a hangnail as it causes swelling and infections. Instead, clip it with a clean, sanitized nail trimmer.

** Infections of the fingernails or toenails are often characterized by swelling of the surrounding skin, pain in the surrounding area, or thickening of the nail. In some cases, these infections may be serious and need to be treated by a physician. **

Plums

There are so many types of fruits out on the market and one of my favorites are Plums! These scumptious little buggers have so many benefits for your health and here are some of them:

• It is believed that 3 serving of fruit every day can reduce your chances of macular degeneration.
• Is very effective in resolving the symptoms of fatigue. Just 5 to 6 plums in your daily diet can help resolve the symptoms of fatigue in a week. The reason for this is plum has all important minerals, especially certain natural tranquilizers which help to calm the nerves and catalyze natural REM sleep.
• Has some phytonutrients that can stop the growth of breast cancer cells.
• Help in absorption of iron in the body. 
• They contain fibre, potassium, vitamin A, calcium, magnesium, iron, minerals, and vitamin C and are low in fat and contain no calories.  
• It is a good source of dietary fibers which can help lower bad cholesterol and help prevent constipation.

They are the perfect fruit to eat when you are busy and need something quick to eat, or when you are on the run! When you are craving for sweets, bite into Plums instead! :-)