20 Easy Ways to Burn Fat in 30 Minutes

Fat Loss Easy Peasy Strategies

Sometimes we get so caught up in the latest diets and exercise plans we forget the small things that can help us get active and burn the belly fat.  Just remember you don’t necessarily have to keep jumping from diet to the next, you can think smart and implement easy strategies to maximize your efforts and time.

From boosting your metabolism to toning and conditioning your lean muscle mass, every strategy on this list offers an effective means for fat loss. Try one or try a bunch, you can’t go wrong.

20 Easy and Effective Strategies to Burn Fat – in 30 Minutes or Less!

1. Have a Cleaning Spree – Serious cleaning around the house can result in some serious fat burning results. Bonus ideas are cleaning the windows or vacuuming. Put on some music, and work away!

2. Replace Your Chair with a Stability Ball – This one is one of my favorites as a stability ball can be a great replacement for an office or desk chair, and sitting on one while you work will engage a whole bunch of core and back muscles. End result is that you’ll burn some serious fat in the process. If you don’t have one yet this one is good because it includes a pump and is inexpensive: Xercise Ball Package With DVD And Pump.

3. Walk to Work – A simple solution, but when you tight on time for a workout, a good, fast-paced walk will burn a lot of calories and give your metabolism a pretty decent boost for the day.

4. Take the Stairs – I’m sure you’ve heard this one before, but taking the stairs rather than the elevator is a great way to enhance your metabolism and burn off a lot more fat!

5. Cook a Big Dinner – Believe it or not, cooking is a good exercise. It keeps you on your feet, and it keeps you moving. Cook with metabolism boosting foods like Nutiva Organic Extra-Virgin Coconut Oil, and you’re doubling your results!

6. Stand While You Work – While it’s not practical for everyone, standing at your desk or while you work burns a lot more calories than sitting. If you have to sit, at least try to move around as much as you can.

7. Do Yoga Every Morning – Starting your day with a quick yoga routine is a great way to boost your metabolism for the day. If you’re new to yoga, check out this awesome Gaiam Yoga for Beginners Kit.

8. Play a Game of Pool or Go Bowling – Next time you’re out with friends, consider playing a game of pool or going bowling. Neither may not seem like the most strenuous of exercises, but in a single game you can burn up a hundred calories or more.

9. Enjoy the Sauna – Saunas and steam rooms are a great way to burn off some extra calories and fat. By working up a serious sweat, you’ll burn up to 80 calories or so in under 30 minutes.

10. Take a Class– Whether it’s a spin class, kickboxing class, or even a meditation class, all of them will get you out of the house away from temptations and shifting your focus on learning something good.

11. Walk Your Dog – Dog-walking is great exercise. Not only does it get you moving, your dog’s probably going to keep you moving at a decent, fat-burning pace!  Take a frisbee or a tennis ball and play active fetch with your puppy to really get you moving and keep it fun for him as well.

12. Wash Your Car – This is actually one of my favorite things to do, and it’s a great little workout. Burn up to 200 calories while you clean up your ride and activate all your core muscles while doing so.  For instance, when you’re getting down to clean the wheels use a squat position and really flex your abs.

13. Take Up Gardening – Getting outdoors is always a good starting point when it comes to staying active and fit. With all that reaching, bending, and squatting, gardening is actually a fantastic way to burn fat and once again is great for activating all your core muscles and thighs when you are getting down in the squat position.

14. Take Up a Lunch-Time Sport – Something as simple as pick-up basketball can burn a lot of fat in 30 minutes, offering a total body workout that will also keep you social!

15. Go for a Swim – Swimming can offer a pretty serious little workout. My advice? Replace your typical cardio workout with a swim at least once a week. You’ll notice some amazing results when it comes to burning fat and conditioning your muscles.

16. Get It On – Of all the fat-burning strategies in your repertoire, why not try this? Sex can burn more than 200 calories especially when you try different positions with your partner.  For added boost of hormones do this after a good workout!

17. Stretch – Even if all you have time for is a good serious of stretches, you’ll still burn more fat and calories than you would have without any exercise. Stretching and flexibility training are actually a great way to boost metabolism and condition your muscles. Check out these Adjustable Resistance Toning Tubes to take it up a notch.

18. Get Your Bike Out of Storage – If you have a bike, start using it, or consider investing in one. Cycling is a totally effective way to burn fat, and it will improve your overall well-being and mood.  Often times you’ll find you are exploring areas of your city that you would have never seen otherwise and nothing screams tight butt muscles than a good cyclist!

19. Bring a Frisbee to the Beach – Remember, all physical activity improves your fat loss results, and playing Frisbee is no exception. It’s an easy thing to pack in your beach bag, and it’s a lot of fun!

20. Cut the Grass – Yard work actually offers a pretty intense workout, and you’ll burn a lot of fat in the process. If you don’t have your own yard, consider doing a favor for a friend on the weekend.

Source by : https://weightlossandtraining.com/20-easy-ways-to-burn-fat-in-30-minutes

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6 Breakfast Making Tips That’ll Help You Ace Your Morning

Hack your way to a power breakfast everyday!

Look, we all know that breakfast is *supposed* to be the most important meal of the day yet we often end up skipping it… because snoozing seems like a much better option than slaving over your stove first thing in the morning, right?

If anything, we grab a takeaway coffee on the way to work and that’s it. Umm, news flash… caffeine is not a food group! You need a well-balanced meal to help you tackle the day ahead.

So in an effort to help you get a good brekkie in, and not spend your entire salary on double almond milk cappuccinos at the coffee bar on the corner, we’ve rounded up some helpful tips to keep you on track.

Use Your Baking Moulds  

Yes, your cupcake, muffin and donut pans can be used for more than just sugary delights. For some serious protein power, whip up a quick batch of egg cups, or minifrittatas. You’ll literally be able to grab-n-go! PS: You can even use your baking pans to freeze smoothie ingredients if you’re out of Ziploc bags.

Freeze It

Make your freezer your new breakfast BFF! Besides prepping meals ahead of time and freezing them you can make smoothie lollies (a great idea for the upcoming summer season). Just make a large batch of your fave smoothie and freeze it in lolly pop moulds. Like, who said you couldn’t have ‘ice cream’ for breakfast?!

Get Techy With It 

If you’re one of those people who can totally relate to that Instagram quote “But first… coffee”, then this little hack will change your life! Invest in a self-timing coffee machine (they’re not as pricey as you think) and automate your caffeine intake. Simple set the timer the night before and you’ll wake up to the smell of roasted coffee beans.

Prep Like A Pro

You know that saying “By failing to prepare, you are preparing to fail”? It’s so true. If you always find yourself rushing out the door in the morning then simply set aside an hour on Sunday night and get your trusty Tuppawear out. You can make overnightoats, a huge batch of granola, breakfast bars, prep smoothies and store your hard boiled eggs (you could even toss those into your office lunch).

Use Your Microwave 

If you’re really in a time crunch and could get breakfast at home or on the way to work, you can use the office microwave. You can literally make anything in the microwave. Think creamy oats in 30 seconds, and yes, even scrambled eggs!

Stash It

Not into using the office microwave? You could just stash breakfast at your desk. You know those breakfast bars you made… we’ll store a few in a container and keep them in your desk draw. Check those morning emails while you fuel your body for your 10am meeting.

Source by : http://womenshealthsa.co.za/nutrition/healthy-eating/6-breakfast-making-tips-thatll-help-you-ace-your-morning/

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The 15 Best Fat-Burning Foods

These foods start slimming your waistline the moment they leave your fork. They build muscle, promote fat burning or simply use energy (burning those kilojoules) just to digest them! Stock up today.

The 15 Best Fat-Burning Foods

Almonds And Other Nuts

(with skins intact)
Build muscle, reduce cravings.

Dairy Products

(fat-free or low-fat milk, yoghurt, cheese)
Build strong bones, fire up weight loss.

Eggs

Build muscle, burn fat.

Lean Meats

Build muscle, strengthen immune system.

Berries

Improve satiety, prevent cravings.

Oranges And Red Veggies

Provide fibre, health-boosting beta-carotene and phytochemicals.

Peanut Butter

Boosts testosterone (a good thing, even in women), builds muscle, burns fat

Fatty Fish

(such as salmon, tuna,mackerel)
Trigger fullness, fireup fat burning

Grapefruit

Lowers insulin, regulates blood sugar and metabolism; be sure to eat the fleshy white membranes.

Green Tea

Fires up fat burners.

Chilli Peppers

Spike metabolism.

Spinach And Green Vegetables

Fight free radicals and improve recovery for better muscle building.

Whole-Grains

(quinoa, brown rice, whole-grain cereal)
Small doses prevent the body from storing fat.

Beans And Legumes

Build muscle, help burn fat, regulate digestion.

Whey

Builds muscle, burns fat.

Source by : http://womenshealthsa.co.za/weight-loss/15-fat-burning-foods/

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How to Prevent Stretch Marks

Stretch marks are scars that appear on your skin due to sudden changes in body size. This usually happens during pregnancy, rapid weight gain or loss, and puberty.

However, stretch marks are not caused only by overstretching of skin. Certain factors, such as a genetic predisposition, can increase your likelihood of developing stretch marks.

Nevertheless, you can take some preventive steps to try to avoid this problem. The best course of action is to keep your skin healthy and hydrated to improve its elasticity. There are many additional steps you can take to minimize the chances of such marks appearing.

Here are the top 10 tips to help prevent stretch marks.

1. Apply coconut oil

Using coconut oil is perhaps the best natural way to keep your skin moisturized.

1. Rub coconut oil generously on your skin.
2. Massage the area to aid absorption into the skin.
3. Do this two or three times a day.

If you do not have coconut oil, you can use olive oil, cocoa butter, shea butter, avocado oil, emu oil, or just some baby oil.

2. Use castor oil packs

Expectant mothers often are advised to use castor oil to prevent stretch marks. People have used castor oil to prevent and reduce fine lines, winkles, spots, blemishes, and other skin problems for ages. It works as a humectant, helping your skin retain moisture.

1. Apply a thick layer of castor oil on your skin.
2. Wrap the area with plastic wrap or saran wrap.
3. Apply heat with a heating pad or hot water bottle for at least 20 minutes.
4. Repeat the process daily or several times a week.

If you want to thin the oil, combine one tablespoon of castor oil with two tablespoons of sweet almond oil and then apply the mixture.

3. Stay hydrated

Drinking plenty of water throughout the day will help keep your skin hydrated. This keeps your skin supple and helps maintain elasticity, thereby making your skin layers less prone to tearing. For best results, drink at least two liters of water each day.

4. Enjoy a nutritious diet

Eat a balanced and nutritious diet that is rich in vitamins C and E, zinc, silica, and other nutrients to nourish your skin. Vitamin C, in particular, is essential for regenerating connective tissue.

Minerals like zinc and silica are also useful, as zinc helps in collagen synthesis and silica helps produce collagen. So, include a variety of foods such as strawberries, blueberries, spinach, carrots, green beans, collard greens, nuts and seeds in your diet.

5. Stock up on vitamin E

Vitamin E is a powerful antioxidant that protects the collagen fibers in your skin from damage due to free radicals. This keeps the collagen fibers strong and promotes skin elasticity.

To get the maximum benefit, eat foods high in vitamin E (almonds, olives, sunflower seeds, spinach, avocados, pumpkins, etc.) and massage your skin with vitamin E oil or cream several times a day. You can take vitamin E oral supplements as well.

6. Moisturize with oil blends

You can create some interesting oil blends by combining different essential and base oils and using them to moisturize your skin.

• Combine one cup each of olive oil and coconut oil. Add four tablespoons of vitamin E oil and the contents of six vitamin A capsules. Regularly massage your skin with the mixture.
• Mix some coconut oil, cocoa butter, and shea butter. Melt the mixture in a microwave or a double boiler. Finally, add a little vitamin E oil and apply it on your skin. This is a great homemade “belly butter” for preventing pregnancy stretch marks.
• You can also add a few drops of orange oil in vitamin E oil and then apply it on your skin.

7. Try dry brushing

Dry brushing is great for your skin in many ways. It exfoliates the skin, opening the pores and removing the buildup of dead skin cells and dirt. This, in turn, helps the skin absorb moisturizing oils, creams, and lotions better. Dry brushing also stimulates circulation and helps mobilize fats and eliminate toxins.

1. Before bathing or showering, brush your bare skin with long, sweeping strokes toward the heart using a soft, natural bristle brush.
2. Do this for about five minutes, especially on your thighs, arms, abdomen, and buttocks, daily or every other day. Avoid brushing areas with delicate or sensitive skin.

As the name suggests, dry brushing must be done on dry and not wet skin. When purchasing the brush, opt for one that has a long handle so you can use it easily on hard-to-reach areas. You can find them in the bath section of any department store and in many drug stores.

8. Do not gain or lose weight rapidly

If you are working hard to lose some extra pounds, it is best not to lose more than one pound a week as rapid weight loss can leave you with ugly stretch marks. Similarly, rapid weight gain also can lead to stretch marks.

For example, they can appear during pregnancy or intense workouts to build muscles in a short amount of time. It is normal to gain about 22 to 28 pounds during pregnancy, but women should be careful about “eating for two” so as not to gain more weight than is necessary to support the baby’s development.

As for muscle building, stretch marks are more likely to appear when you lift heavy weights with low reps to bulk up quickly. So, to prevent stretch marks, build lean muscle mass by using moderately heavy weights and increasing the reps.

9. Exercise regularly

Regular, moderate exercise promotes circulation, which in turn nourishes the skin cells. Also, it tones the muscles and improves skin elasticity.

Furthermore, regular exercise helps regulate hormones and induces sweating to eliminate toxins from the body. Pregnant women can include light exercises or a workout designed for pregnant women in their routine after consulting their doctor.

10. Avoid prolonged use of corticosteroids

Frequent and prolonged use of topical corticosteroids, such as ointments and creams, is associated with a greater risk of developing permanent stretch marks. Such use can cause skin atrophy (thinning of the skin). So, it best to use these medications intermittently.

Source by : http://www.top10homeremedies.com/how-to/prevent-stretch-marks.html

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How to Get Rid of Cellulite in Thighs

Cellulite affects more than 85 percent of women, representing all shapes and sizes. It is most common in the thighs, but it can also be present on the legs, buttocks or stomach.

Cellulite is made up of free-floating fat cells that are deposited just beneath the skin. It has a distinct appearance, like the dimpled surface of an orange peel or cottage cheese. Hormones, genetics and an unhealthy lifestyle are the top causes of cellulite.

You need to get rid of cellulite as soon as it appears because it tends to get worse with age. Many effective techniques can slow the occurrence and minimize the appearance of cellulite in the thighs. To manage cellulite, try some of these simple and easy home remedies.

Here are the top 10 ways to get rid of cellulite in the thighs.

1. Dry Brushing

Dry brushing is one of the simplest ways to get rid of cellulite in your thighs. Although several people attest to its effectiveness, it is not backed by scientific evidence.

The process of dry brushing improves blood circulation and lymphatic drainage, and removes the build-up of toxins from body.

Plus, it is believed that the improved blood flow to the skin makes it appear plump, thus reducing the appearance of cellulite.

1. Before beginning, make sure your skin and the brush are both dry.
2. Gently brush from your feet up to your shoulders, focusing more on areas with the most cellulite. Remember to brush from left to right side of the body and keep the brushing movements concentrated toward the heart to encourage blood circulation.
3. Do this dry brushing for about five minutes.
4. Finally, shower to wash away the dead skin cells and impurities.
5. Do this once daily before taking a shower for a few months or until you notice improvement in your skin texture.

Note: Be sure to use a body brush made with natural fibers.

2. Cayenne Pepper

Cayenne pepper is a fat-burning food. It has the ability to naturally heat up the body, increase blood circulation and boost metabolism. Plus, it helps get rid of bad skin cells and replace them with strong healthy cells.

In addition, regular consumption of cayenne pepper can help eliminate toxins from the body and reduce the appearance of cellulite in the thighs.

1. Add one or two teaspoons of cayenne pepper powder, one teaspoon of grated ginger and fresh-squeezed juice from one lemon to a glass of warm water and mix it well.
2. Drink the cellulite detox drink once or twice daily for one or two months.

3. Coffee Grounds

Coarse coffee grounds can be used as an exfoliating scrub to remove dead skin cells and regenerate new, healthy cells. Plus, drinking coffee will help increase blood circulation.

• Mix together one-fourth cup of coffee grounds, three tablespoons of sugar and two tablespoons of melted coconut oil to form a paste. Take a little bit of this paste and massage the affected skin with it for several minutes using firm pressure. Finally, rinse it off with lukewarm water. Follow this remedy two or three times a week until you get the desired results. You can store the excess in a glass jar for future use.
• Alternatively, you can prepare a wrap with coffee and olive oil. Heat one-half cup of coffee grounds and a little extra-virgin olive oil in the microwave for 20 seconds. Spread the warm mixture on the cellulite and cover it with plastic wrap. Leave it on for 30 minutes, and then rinse it off with warm water. Do this twice a week until you see improvement.

4. Juniper Oil

Juniper oil has detoxifying properties and can help reduce fluid retention, thus effectively reducing cellulite.

1. Mix 10 to 15 drops of juniper oil in one-fourth cup of olive oil.
2. Massage the mixture on the affected area for 10 minutes.
3. Do this twice daily. After a month, you will notice your skin is softer and firmer.

5. Seaweed

A natural exfoliating agent, seaweed stimulates blood circulation, improves skin texture and flushes harmful toxins from the body. This in turn helps reduce the appearance of cellulite.

• Mix together three tablespoons of ground seaweed (easily available at health stores), one-fourth cup each of sea salt and extra-virgin olive oil, and a few drops of any kind of essential oil.Massage a little bit of this mixture on the affected area for 10 minutes before taking a shower. After showering, apply moisturizer. Follow this remedy once daily for several weeks. You can store excess mixture in a mason jar for future use.
• Alternatively, you can take seaweed baths to reduce cellulite. Add four sheets of seaweed to your bath tub filled with lukewarm water. Soak in it for 20 minutes. Do this twice a week for the maximum benefit.

6. Apple Cider Vinegar

Apple cider vinegar can help get rid of cellulite due to the presence of minerals, potassium, magnesium and calcium in it. All these elements play a key role in flushing out toxins and water retention around the thighs and stomach.

This in turn reduces bloating and cellulite. Plus, apple cider vinegar also helps you lose weight and less fat means fewer cellulite pockets.

• Mix one part apple cider vinegar with two parts water. If you like, add a bit of honey. Rub the solution on the affected areas. Leave it on for 30 minutes, and then rinse it off with warm water. Follow this treatment twice daily until you get the desired results.
• Alternatively, mix apple cider vinegar and water in equal parts, and rub it on the affected area. Then wrap the area with plastic wrap and put a warm towel over it for one hour. Finally, remove the wrap and rinse the area with lukewarm water. Do this once daily until you get rid of your cellulite completely.
• You can also mix two tablespoons of apple cider vinegar and one teaspoon of honey, and drink it two times a day on a regular basis.

7. Green Clay

Green clay has ability to stimulate blood and lymph circulation, remove dead skin cells, absorb impurities and fats, and repair and strengthen connective tissues. Due to all these properties, green clay is considered highly effective for reducing the appearance of cellulite.

1. Mix together one-half cup each of green clay and seaweed, one-quarter cup of freshly squeezed lime juice, three tablespoons of hot water, and one tablespoon of organic honey to form a thick and smooth paste.
2. Rub the mixture onto the affected area using circular motions, and then cover it with plastic wrap.
3. Leave it on for 30 minutes, and then wash it off with lukewarm water.
4. Follow this treatment on a weekly basis until you get the desired result.

8. Salmon

Salmon is rich in antioxidants, which break down fat cells in cellulite. Plus, the omega-3 fatty acids present in salmon are required by the body for smooth skin and tissue.

Omega-3 fatty acids reduce appetite and low-level inflammation as well as repair and strengthen skin tissues. This in turn decreases the build-up of harmful toxins in blood vessels and improves circulation.

Try to eat four or five servings of salmon each week. To promote cellulite reduction, opt for baked or roasted salmon dishes and avoid the deep-fried versions.

9. Tangerine Oil

Tangerine oil helps improve blood circulation and break down fat pockets and cellulite. This essential oil also plays a key role in detoxifying the body.

• Add five drops of tangerine oil to one tablespoon of olive oil. Rub this mixture on the affected area and massage with it for 10 to 15 minutes. Avoid sun exposure for at least one hour after using this oil. Repeat twice daily for many weeks to reduce cellulite.
• Alternatively, you can consume this oil orally to reduce cellulite as well as boost your metabolism. Add two or three drops of tangerine essential oil to a glass of warm water. Drink it once daily until you notice improvement.

10. Drink Water

Cellulite pockets are full of toxins that accumulate in your body over the years. Drinking water is the best way to remove toxins from your body. It will also keep your body well hydrated, which in turn will give your skin a healthy glow and texture.

Drink at least eight glasses of water daily to make sure your system is getting all the water it needs. Drink a glass of water first thing in the morning, before you have your morning coffee or tea.

If you do not like drinking plain water, you can add a little lemon juice or honey. Plus, try to eat foods with higher water content like melons, cucumbers, and leafy green vegetables.

With these tips and remedies, you can easily get rid of cellulite in your thighs and show off your well-toned legs in swimsuits, skirts and shorts.

Source by : http://www.top10homeremedies.com/how-to/get-rid-cellulite-thighs.html

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How to Get Beautiful and Flawless Skin

Did you know you can eat your way to beautiful and flawless skin? There is a strong connection between what you eat and how you look.

With the right foods, you can even reduce signs of aging like wrinkles, thickening, discoloration, and decreased elasticity. At the same time, eating proper foods helps keep you healthy from within. A healthy body will always reflect healthy skin.

A balanced diet is an essential prescription for healthy and vibrant skin. Foods that are high in antioxidants, such as vitamins A, C, and E, and selenium, help keep your skin well protected and nourished.

Here are the top 10 foods to get beautiful and flawless skin.

1. Berries

Different types of berries like strawberries, blueberries, mulberries, blackberries, cranberries, raspberries, cherries and boysenberries are considered great skin foods due to their high antioxidant content.

In fact, a 2012 study published in the Journal of Agricultural and Food Chemistry found that berries have potent antioxidant capacity.

Antioxidants combat free radicals and slow down the aging process by reducing oxidative damage to cells. Along with antioxidants, berries have anti-inflammatory properties.

Berries are easy to eat as a snack and you can add some to your cereal, smoothies or yogurt everyday to enjoy healthy and beautiful skin.

2. Olive Oil

Olive oil is a good source of polyphenols, antioxidants like vitamin E, and essential fatty acids, which can actually help delay the aging process in a beautiful way.

It is also rich in squalane, a natural emollient that is great for your skin as well as nails, lips and hair. The high amount of vitamin E in olive oil helps protect cell membranes and guards your skin against damage from the sun’s harmful ultraviolet rays.

You can apply olive oil directly on damp skin as a great moisturizer after taking a shower. It also makes a great hand moisturizer and can be used as a makeup remover.

To enjoy the health as well as beauty benefits of olive oil, sprinkle it on your salad and use it for cooking your meal.

3. Wild Salmon

Wild salmon is one of the best food sources for omega-3 fatty acids, which help maintain cell membranes to allow water and nutrients in while keeping harmful toxins out.

These healthy fats also reduce inflammation in the body and lower the risk of skin cancer. Salmon also contains selenium, a mineral that protects the skin from harmful UV rays.

Aim to eat at least two servings of this fatty fish each week. One serving equals two to three ounces. You can enjoy salmon grilled or baked, in pasta or salad, or as a side dish. Along with wild salmon, herring, mackerel and sardines will help promote smooth, clear and glowing skin.

4. Spinach

This leafy green vegetable is rich in antioxidants along with vitamins B, C, and E, potassium, calcium, iron, magnesium, and omega-3 fatty acids, which are great for the overall health of your skin.

In a study published in the International Journal of Cancer, people who ate more spinach suffered less from different types of skin tumors compared with those who ate the least amount of spinach.

This is possible due to the high amount of folate in spinach that helps repair and maintain DNA, prevents cell damage and slows down the aging process. Also, the water content in spinach penetrates cell membranes and can give you plumper and less wrinkled skin.

5. Tomatoes

Tomatoes are the best source of the anti-aging antioxidant lycopene. Lycopene helps reduce inflammatory response to harmful UV damage, thus protecting the skin from the damage due to sun’s rays. To enjoy the skin benefits of lycopene, you need to cook the tomatoes rather than eating them raw.

Tomatoes also contain a good amount of vitamin C, which helps in collagen production and protects cells from damage caused by free radicals.

6. Sweet Potatoes

Sweet potatoes contain a good amount of vitamin C, which helps in the production of collagen, a protein that reduces wrinkles and helps keep your skin nice and smooth. In addition, the vitamin A in sweet potatoes gives you a brighter complexion.

You can include sweet potatoes in your diet by adding them to casseroles, soups or salads. You can even try them baked as a side dish.

7. Papaya

Papaya is an excellent source of vitamin C that helps protect skin cells against sun damage by promoting the repair of DNA harmed by UV rays. Papaya is also rich in the enzyme papain, which helps nourish and support healthy skin by breaking down dead skin cells so they slough off more easily.

Papaya skins can be used to exfoliate your skin, and a finely ground paste of raw papaya makes a great face mask for reducing pimples and blemishes. Also, ripe papaya can be eaten as fruit, while young, green papaya can be used in stews and soups.

8. Dark Chocolate

Dark chocolate contains flavonols that help the skin stay hydrated, protect skin from sun damage and increase blood flow. Also, it contains a good amount of cocoa that helps reduce stress hormones, which means less collagen breakdown leading to fewer wrinkles and fine lines.

In a study published in the Journal of Nutrition, women who drank cocoa fortified with 326 mgs of flavonols had better skin texture. You can also eat a little dark chocolate every day.

9. Green Tea

Green tea is great for your skin as well as overall health. The polyphenols in green tea has anti-inflammatory properties, and it is highly protective for cell membranes. It may even help prevent or reduce the risk of skin cancer.

A 2007 study published in the Journal of Nutritional Biochemistry found that drinking two to six cups a day not only helps prevent skin cancer but may reverse the effects of sun damage by neutralizing the changes that appear in sun-exposed skin.

10. Nuts

Nuts like almonds and walnuts are good for your skin. A handful of these nuts daily can be the secret to smoother skin as well as healthy hair, due to the presence of high amounts of nutrients like omega-3 fatty acids and vitamin E.

Vitamin E reduces skin-aging free radicals and protect the skin from UV damage. It also helps keep the skin well hydrated, giving you relief from dryness and making your skin look younger. In addition, the omega-3 fatty acids help reduce inflammation in the body and lower the risk of skin cancer.

So, the secret behind glowing skin is the food you eat. Along with the right foods, exercise regularly, enjoy sound sleep and avoid over-exposure to the sun to look younger for years to come.

Source by : http://www.top10homeremedies.com/how-to/get-beautiful-flawless-skin.html

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11 Important Tips to Achieve Your Fitness Goals

Getting fit seems to be the craze right now, and for all the good reasons. Not only is it a great way to improve your health, but also to stay happy and lead an active lifestyle. However, it is equally important to go about it the right way.

Below are some of the key points to keep in mind before you embark on your fitness journey.

1. Get a Medical Clearance 

Before you start any fitness regime, it is important to find out how your body is from within, and if there are any underlying conditions that you need to be aware of. Get a basic check-up from a doctor, who will most likely ask you for blood tests to make sure everything is ok for you to start a structured training regime. Don't neglect it.

2. Invest in a Good Trainer

A good trainer can really help you achieve your goals faster and in a safer way as well. When you are hiring a trainer, there are few things to keep in mind. Make sure the trainer you hire is qualified from a reputed institute and ideally has a few years' experience.

3. Join a Gym 

Joining a gym increases the chances of your success. It has many advantages, from having access to a greater variety of equipment to sprucing up your confidence and motivation level. You get to socialise, make friends and be a part of fitness communities as well. Here the chances of you sticking to your fitness goals and achieving them becomes easier as you are training along with a group of people rather than training is isolation.

4. Set Realistic Goals 

When you start on a new fitness regime, it's very easy to get influenced by others around you. Whilst it's good to use others for motivation, it's extremely important to not get sucked into setting unrealistic expectations of yourself. Setting a goal and not achieving it, especially when you have given your all can be extremely demoralising. Ensure that you set achievable goals and make subtle progress rather than push yourself to meet great expectations.

5. Get the Support of Your Loved Ones

Support is one of the most powerful tools when it comes to achieving your fitness goals. Having a strong family support can make all the difference, and once they are part of your journey, they will encourage you to achieve your goals, and help you push through tough times.

6. Supplements Are Not Bad

Not all supplements are bad, especially your vitamins and minerals. These will give you all the necessary nutrients during the times of stress, especially when you are on a low-cal diet. Consult your doctor before taking supplements. Always remember, multi-vitamins and others are just to give your daily diet a boost, it should not be seen as a meal replacement option.

7. Don't Obsess Over Scales

This is lot more relevant to people who are trying to lose weight. Your goal should always be to lose body fat, and not just weight. Focus on losing centimeters and not your weight. Access your stamina, ask yourself if you are able to run faster and longer, hold a plank or lift harder. Sometimes you can lose a few centimeters but the scale won't reflect it. So, don't let the weighing scale rule your life.

8. Embrace Weight Training

This one is lot more relevant for the ladies. Please note that lifting weights will not make you bulky. It's going to help you get that toned body you have always desired. So, embrace the weights and pump some iron.

9. Manage Stress

This one is often under rated, but is extremely important. Stress can impact your fitness goals negatively. Learn to have fun in your life, and try to add some structured activities in your schedule, so that you have something to look forward to each week. Sleep is a very powerful tool in managing stress; make sure you get adequate sleep every night.

10. Build a Healthy Relationship with Food

There are no good food or bad food. Every food has its place in your diet. You just have to pick the right time and right quantities. If you are actively looking to lose few kilos, then you have to watch the intake of your junk food or sugary treats. You can still enjoy your cakes and pastries, but keep a track of how often and in what quantities you are consuming these food items. If you have been really good the entire week with your choices, then going out on the weekend with your family for a meal is fine lest you know when to stop or say no.

11. Take it Easy, Have Fun

Last but certainly not the least, don't forget to have fun in your life and enjoy the journey. This might sound an overly simplistic advice, but it's extremely important to enjoy your journey of fitness because it's something you want to do for the rest of your life. Learn to enjoy your fitness routine and aim to make it a part of your daily lifestyle rather than a one-off thing.

So, there you have it. Keep going, be at it, and just don't give up. Best of luck!



Source by : http://food.ndtv.com/health/11-important-tips-to-achieve-your-fitness-goals-1450214

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