How to gain lean muscle

1. Train with challenging weights in the six to 12 rep range

Adding lean muscle (called hypertrophy) is achieved with challenging weights in the rep range of six. Hypertrophy is the process of increasing the number of cells within an organ or tissue (such as muscle tissue), thereby increasing its overall size. If you train with higher reps you surpass this stage and train your muscles for endurance rather than lean muscle gain.

2. Train at least three times a week with weights

Muscle growth occurs through adaptation. You need to stress the muscles often enough to elicit the adaptation response. The muscle gets stronger and bigger, due to the stress placed upon it. Training also needs to be challenging.

3. Eat plenty of protein

Protein is the building block of muscle tissue (among many other tissues in the body). When you are training hard you need to ensure you are getting enough protein to aid with recovery and repair of your muscle cells in order to achieve hypertrophy. Protein will also help keep you fuller for longer and it has a thermic effect, meaning that it takes additional energy/calories to digest, so it’s also great for fat loss.

4. Reduce your intake of carbohydrates but don’t eliminate them 

You can’t burn fat in the presence of insulin and every time you ingest sugars or carbohydrates, your body releases insulin. Yet carbohydrates are beneficial for brain fuel and your body’s preferred energy source, as well as for muscle recovery - so don’t eliminate them even. The best time to eat carbohydrates is around your training times – before, and especially after, a challenging workout.

5. Eat more vegies

Not only are vegies low in calories and packed with nutrients, but they also have a high thermic effect, meaning they use a lot of energy just to digest (particularly if eaten raw or as close to raw as you can manage).

6. Eat enough food

One of the biggest mistakes women make is not eating enough to fuel their body and assist with their fat loss and lean muscle gain goals. You need to eat regular meals packed with protein, some complex carbs, lots of vegies and some good fats. Starving yourself is only going to slow down your metabolism and see you gain weight long term, making it harder to get it off and keep it off.

7. Get enough rest and sleep

Many overlook the importance of sleep, but if you don’t get enough sleep you can’t function properly and this has two negative outcomes. The first is that you are unable to work to your full potential or hard enough in your training sessions. The second is that when you are tired, it messes with your hormones making it much harder to resist cravings.

8. Don’t overdo the cardio

If you want to lower your body fat and gain lean muscle too much cardio is counter-productive - especially the popular long, slow kind such as long distance running or cycling. Muscle wastage occurs when performing a lot of long duration cardio, so instead try 2-3 short, high intensity sessions and only add longer, more moderate sessions as a last resort. The aim should always be to do as little cardio as possible if body re-comp osition is your goal.

9. Hide the scales

When you change your body recomposition for the better, you add lean muscle weight (while reducing fat weight) so you may not see a huge drop on the scale but you will definitely see it in the mirror and by how your clothes fit.

10. Be patient

Body recomposition takes time - 12 weeks is a great time frame. If you are looking for rapid ‘weight’ loss, you will find yourself losing precious muscle tissue instead of fat.

Wellness and fitness for Women 2014

Here are 10 ideas for females to keep fit and healthy:

1. Staying healthier starts with a proper and balanced diet. Know and observe the right body program weight for your age. Check with your physician to learn what foods you should avoid and follow your eating self-discipline workouts. If you are trying to decrease some body program weight, foods with excellent calories should be left out from your foods. Food with excellent fiber and low fat should be included a priority in your list instead of red meat, carbohydrates and human extra fat.

2. Drink plenty of water. Consuming at least eight glasses of water everyday. This cleans one's whole body program from toxins. It is also advised for nursing females to increase drinking habits to keep one's whole body program hydrated.

3. Take Vitamins and Supplements. Do not neglect your Calcium mineral nutrient mineral.  Sufficient Calcium mineral nutrient intake is beneficial for females of all ages. This has been proven to avoid having pains and Pre-Menstrual Period (PMS) Symptoms. It also stops Weak bones especially for females. Complement E increases strong immune program. Ladies who go through the change of life period should take Complement E-400 as it stops perspiration at night and hot quick quick flashes. Also, Complement E is said to be best in avoiding collections and wrinkles when aging.

4. Quit smoking cigarettes cigarettes. If you are smoking cigarettes cigarettes, stop. It is also a big “NO” for mothers-to-be, as this will affect the of the baby. Expecting females who smoking cigarettes cigarettes may pass the risky content of cigarettes to children through the veins. Recent surveys have shown that females cigarettes customers are more susceptible to diseases than men cigarettes customers. Ladies who smoking cigarettes cigarettes have a risky of getting chests malignancies. Also limit your booze.

 2014 Fitness for Women- Stay Fit and Healthy! 

5. Incorporate workouts in yourself. Take a walk after work, use staircases instead of lift or play with your kids when you are at home. Home workouts are also effective especially when you do not have a opportunity to go to the gym and would like to decrease some body program weight. Yoga exercises workouts and Yoga exercises workouts are only a few of the many effective workouts you can do at home. Exercises help in reducing the possibility of heart diseases.

6. Avoid stress. Many females are susceptible to too much stress. Stress has been known as cause to many medical concerns. As much as possible take a opportunity to relax. Read a top seller, hang out with friends and engage into sports. Engage yourself by going to companies or you can do some purchasing. And do not neglect to get enough sleep to get back your energy.

7. Use sun block to protected your skin from the risky rays of the sun. Wear hats when under the sun to protected your skin. Too much sun is bad for your skin. The skin is susceptible to cancer when exposed to too much sunlight. It also rates up the aging of skin cells, which causes collections and wrinkles to females.

8. Make sure to check out your dental practitioner to keep that beautiful smile. Always have it cleaned to avoid space and bad breath.

9. Visit your Doctor. Ladies who are 18 and above should have their Physical Assessment annually especially for the Pap Apply test. Ladies who are forty and up should have their mammograms and the Breasts self-exam is inspired once puberty has been achieved and should be a habit as they mature

10. Safe sex is strongly recommended. Use birth control methods to avoid std's.

5 SURPRISING HEALTH BENEFITS OF YOGA

There was a great interview on NPR’s “Fresh Air” recently about the surprising health benefits of yoga. Western science/medicine is learning more about the health benefits of this ancient spiritual practice. Yoga is not just about flexibility and meditation, it can also lower your blood pressure, improve cardiovascular function and lower the risk of various diseases.

Eli Broad, a science writer for the New York Times, has written a new book called The Science of Yoga, which explores the history, risks and rewards of yoga. There is much more to yoga than most people might expect.

Here are a few of the ways that yoga can improve your health:

 SURPRISING HEALTH BENEFITS OF YOGA

1. Cardiovascular health: Most exercise is about boosting your heart rate – getting your blood pumping. Yoga has the opposite effect – it tends to lower the heart rate and reduce blood pressure. But this can be hugely beneficial to your health because yoga relaxes you, lowers your blood pressure, and relaxes your heart. Yoga has also been linked with lower cholesterol and triglyceride levels.
2. Emotional health: Many people suffer from stress, depression and anxiety. These mental illnesses can also have physical repercussions, as people try to relieve their emotional symptoms by eating too much, drinking too much, or not taking care of their bodies because their minds are unwell. Yoga can help relieve emotional distress by helping people feel calmer, more relaxed, more at peace. Yoga can increase feelings of pleasure and well-being, making it easier to take on the challenges of daily life.
3. Flexibility: Yoga increases the flexibility of the spine and other bones and muscles throughout the body. By holding various yoga poses, you strengthen your core and other muscles that you probably don’t get to use very often. It’s a full body workout! In one study, people gained a 35% increase in flexibility in just 8 weeks of practicing yoga.
4. Posture: If you tend to slouch or suffer from back pain, neck strain or soreness in your shoulders, yoga can help you sit and stand straighter. The reason is that yoga develops the deep core muscles like the abdominals. Yoga also makes you more aware of your body so you can correct your posture and prevent slouching.
5. Breathing: Yoga can increase lung capacity by deepening and lengthening your breathing.

One of the interesting ideas from the NPR interview with “Science of Yoga” author William Broad is that in the not-too-distant future, yoga might be prescribed by Western doctors as a way to treat chronic health conditions. Just as dentists recommend that people brush their teeth each day, doctors might soon recommend that people practice yoga each day as a way to maintain good health, lower their heart rate and reduce their emotional stress.
Medical science is still learning a lot of fascinating new information about how the ancient practice of yoga can benefit people’s health. Even though yoga has been practiced (starting in India) for 5,000 years, perhaps it will become “new” again not only as a popular fitness activity, but as a therapeutic way to improve people’s health.

Fitness for Women- Stay Fit and Healthy!

Here are 10 tips for women to stay fit and healthy:

1.    Staying fit and healthy starts with a balanced diet. Know and monitor the right weight for your age. Consult your doctor to learn what food you should avoid and follow your eating discipline routines. If you are trying to lose some weight, foods with high calories should be omitted from your meals. Food with high fiber and low fat should be included a priority in your grocery list instead of red meat, sugars and fats.

2.    Drink plenty of water. Drinking at least eight glasses of water everyday. This cleanses the body from impurities. It is also advised for lactating women to increase water intake to keep the body hydrated.

3.    Take Vitamins and Supplements. Do not forget your Calcium supplement.  Sufficient Calcium intake is beneficial for women of all ages. This has been proven to prevent having cramps and Pre-Menstrual Period (PMS) Symptoms. It also prevents Osteoporosis especially for menopausal women. Vitamin E boosts strong immune system. Women who undergo menopausal period should take Vitamin E-400 as it stops night sweats and hot flashes. Also, Vitamin E is said to be best in avoiding wrinkles when aging.

4.    Quit smoking. If you are smoking, stop. It is also a big “NO” for pregnant women, as this will affect the health of the baby. Pregnant women who smoke may pass the harmful content of cigarettes to babies through the bloodstream. Recent studies have shown that women smokers are more prone to diseases than men smokers. Women who smoke have a high risk of getting breast cancer. Also limit your alcohol intake.

5.    Incorporate exercises in your daily routine. Take a walk after work, use stairs instead of elevator or play with your kids when you are at home. Home exercises are also effective especially when you do not have time to go to the gym and would like to lose some weight. Yoga and Pilates are only a few of the many effective exercises you can do at home. Exercises help in limiting the risk of cardiovascular diseases.

6.    Avoid stress. Many women are prone to too much stress. Stress has been known as cause to many sicknesses. As much as possible take time to relax. Read a good book, hang out with friends and engage into sports. Pamper yourself by going to parlors or you can do some shopping. And do not forget to get enough sleep to revive your energy.

7.    Use sunscreen to protect your skin from the harmful rays of the sun. Wear hats when under the sun to protect your skin. Too much sun is bad for your skin. The skin is prone to cancer when exposed to too much sunlight. It also speeds up the aging of skin cells, which causes wrinkles to women.

8.    Make sure to visit your dentist to keep that beautiful smile. Always have it cleaned to prevent cavities and bad breath.

9.    Visit your Gynecologist. Women who are eighteen and above should have their Physical Examination annually especially for the Pap Smear test. Women who are forty and up should have their mammograms and the Breast self-exam is encouraged once puberty has been reached and should be a habit as they mature

10.     Safe sex is strongly recommended. Use condoms to prevent sexually transmitted diseases.
 

RICE BRAN OIL BENEFITS FOR SKIN AND HAIR

Today, let’s look at rice bran oil benefits for skin and hair:

Being a big fan of natural skin care products, I cant help but mention wonderful benefits of rice bran oil, which is not only great for cooking and beneficial for our overall health, but it also can be efficiently used for skin careand hair care.

Rice bran oil is a well kept beauty secret of many Asian and, especially, Japanese ladies. This oil is rich in vitamins, nutrients and antioxidants. In Asian countrieswomen use rice bran oil not only for dressing up their salads, but also, they apply it directly on the skin and hair.

Rice bran oil is a natural antioxidant

Nowadays, almost all anti aging skin care products and facial creams are labeled with the word “antioxidants”, which are actually substances and vitamins that can fight free radicals, thus, preventing aging process; but the only difference, that the antioxidants in creams are packed with chemicals and preservatives, which aren’t very beneficial for the beauty of our skin. (This is one of the main reasons why I completely stopped using facial creams and started my journey of investigating natural skin care products.) Rice bran oil, on the other hand, is completely free from all unnecessary (harmful) ingredients and it can provide us only with benefits.

Rice bran oil benefits for skin: (it can be applied directly on your face, all over your body or it can be mixed with your usual skin care products)

- Rich in Vitamin E and fatty acids, rice bran oil is able to deeply penetrate into skin’s layers, nourishing it from within, making your skin very soft and velvety,

- it improves skin’s elasticity, making it appear more youthful and plump,

- it hydrates the skin and helps it to retain moisture, thus, making your skin softer and smoother,

- rice bran oil boosts skin’s natural regeneration process,

- it can help to renew and improve skin’s surface,

- rice bran oil nourishes skin cells with vitamins and antioxidants, slowing down and preventing aging process,

- it improves overall complexion and helps to even out the skin tone,

- helps to reduce the appearance of wrinkles and fine lines (also helps to prevent them),

- rice bran oil doesn’t clog pores,

- it naturally helps to protect the skin from sun damage,

-  it’s easily absorbed into the skin, so it’s not likely to increase oiliness,

- helps to brighten and, even, slightly whiten the skin,

- rice bran oil has anti-inflammatory properties and can help sooth and calm down irritated skin,

- it adds youthful glow to your skin,

- helps to protect the skin from external aggressions: such as wind, cold, polluted city environment and, as mentioned above, rice bran oil can protect the skin from harmful sun damage, working as natural sun block,

Rice bran is also very beneficial for your hair and can be used in hair masks and for scalp massage:

- it can rejuvenate dull looking hair, making your locks shinier and healthier looking,

- protects your hair from sun damage,

- normalizes oiliness of your scalp,

- rice bran oil massage can efficiently help to fight dandruff,

- it can strengthen and nourish your hair,

- rice bran oil can help prevent split ends, if you apply it regularly and make rice bran oil hair masks,

- regular use of this oil can make your hair thicker and easily manageable,

- it helps strengthen and nourish the roots of your hair…

The benefits of this natural beauty product are countless…Rice bran oil also can deliver amazing benefits, if you use it in cooking. No wonder that this oil is widely used and praised by many and is considered to be the oil of health, beauty and youth by numerous Asian women.

(Make sure your are not allergic to the ingredients of natural beauty products, before using homemade treatments.)

Have you ever used rice bran oil? Please, share your thoughts in the comment’s section below.

Stay beautiful!

Top 10 Foods for Muscle Growth

Broccoli

Broccoli is a rich source of fiber and can help in muscle growth. Rich in vitamin A, B complex and other essential minerals and nutrients, regular consumption can prove to be good for muscle growth.

Eggs

Eggs are used widely for muscle growth by body builders. Not only body builders, people who hit the gym often are also recommended to consume eggs. Eggs are great source of proteins!

Ginger

Ginger is a herb that alleviates muscle pain. Regular consumption of ginger increases your workout capacity and helps in muscle growth. Ginger can be had in food or as a salad.

Mackerel

Mackerel is flesh of a small Atlantic fish that is rich in protein and omega-3 fatty acids. Regular consumption can help a great deal with muscle growth.

Olive Oil

Olive oil is full of goodness. Replace your vegetable oil with olive oil and see your muscles grow in a natural way. Just sauté some vegetables in olive oil and consume as salad.

Coffee

Yes, coffee has properties to ease muscle pain which increases your workout capacity. Lots of dieticians also recommend to have coffee before workout session as it provides blast of energy.

Pineapple

This tasty fruit can be relished after your workout sessions to enhance the muscle growth.

Spirulina

Spirulina is a choice of vegetarians who want to enhance their muscles. It contains 65% protein and just 20% carbohydrates. Regular consumption of Spirulina, either in juice or capsule form, can help a lot with muscle growth.

Sunflower Seeds

Sunflower seeds are a great source of protein and can be had as a quick snack. Regular consumption of sunflower seeds, either with food or as a snack, can help a great deal with muscle growth.

Turmeric

Turmeric is a great herb that contains curcumin – a natural compound that helps in muscle growth and repair. Regular intake of turmeric in food can help a lot with muscle growth.

10 Benefits of Green Tea

Helps Lose Weight

Green tea increases the metabolism. The polyphenol found in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories.

Prevents Diabetes

Green tea apparently helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes and resulting fat storage.

Reduces Chances of Heart Disease

Scientists think, green tea works on the lining of blood vessels, helping keep them stay relaxed and better able to withstand changes in blood pressure. It may also protect against the formation of clots, which are the primary cause of heart attacks.

Helps Prevent Esophageal Cancer

It can reduce the risk of esophageal cancer, but it is also widely thought to kill cancer cells in general without damaging the healthy tissue around them.

Reduces Cholesterol

Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol.

Prevents Tooth Decay

Studies suggests that the chemical antioxidant “catechin” in tea can destroy bacteria and viruses that cause throat infections, dental caries and other dental conditions.

Helps Lower Blood Pressure

Regular consumption of green tea is thought to reduce the risk of high blood pressure.

Helps Relax

Theanine is an amino acid naturally found in tea leaves. It is this substance that is thought to provide a relaxing and tranquilizing effect and be a great benefit to tea drinkers.

Has Anti-viral and Anti-bacterial Properties

Tea catechins are strong antibacterial and antiviral agents which make them effective for treating everything from influenza to cancer. In some studies green tea has been shown to inhibit the spread of many diseases.

Improves Skin Quality

Green tea can apparently also help with wrinkles and the signs of aging, This is because of their antioxidant and anti-inflammatory activities. Both animal and human studies have demonstrated that green tea applied topically can reduce sun damage.

A Closer Look at Fast Weight Loss Diets

When it comes to weight loss diets, many people are looking for those ways to help them lose those pounds in a fast way. In fact, many products are promoted as fast ways to lose weight but they will never say anything about the results one will get once they are off those products.

It s important to realize that with a fast weight loss diet you will lose mainly water, a little bit of fat, and also muscle. But what is the most important here: you will lose your health as well, this making a fast diet a dangerous method to approach for weight loss goal. People looking for this methods will usually look for a quick fix, but things must not be approached in this manner.

There are also those fad diets where you have to focus only on a single food group, such as the carbs diet claiming to help losing many pounds over a short period of time. But again this diet fails to bring the good results when practiced for a longer period of time.

People are looking towards fast weight loss diets with a lot of consideration because they can bring them what they want: lose weight as quickly as possible. These people do not understand that these diets are only a temporary solution and not a permanent one. They let themselves tricked about the quick results without realizing that soon enough they will be back where they have been prior to approaching that diet.

For all these people, I only recommend to stop for a while and take a closer look at the consequences described above. It is no use to go for a fast weight loss diet that brings in temporary results. Instead go for the solution that keeps your body healthy by including a balanced diet (rich in nutrients) combined with exercising routine. Work out your body into losing weight gradually and healthy because this is the only way to achieve good and permanent results. Stop looking for fast methods that can only make your body weak, but rather go for solutions that improve your health and build muscles in the long run.

Weight Loss – Setting Your Goals

There are many reasons why people approach weight loss, but regardless of the reasons, you need to make sure that this process takes place in a healthy manner. It is pointless to set the goal of losing weight only for the sake of losing those extra pounds while your body system gets weaker and more vulnerable to diseases. For this reason, setting the goal for a healthy weight loss plan is the best way you can achieve the best results.

Don’t Miss: How Can Water Help with Your Weight Loss Plan?

 

Another way to help you set the goals in an appropriate manner is to be realistic and sensible. The goals that are reasonable have better chances of success than the ones that are irrational. Now let’s see how you can set the goals into achieving a weight loss in a healthy manner:

• Consider setting a goal of losing weight in a gradual way. Keep in mind that your body has got used to this new weight for some time and since the weight gain didn’t occur overnight, then you shouldn’t expect it to be lost overnight, too. So, the best goal here is to lose around 2 pounds per week.
• Consider setting a goal into changing the food you used to eat. Fattening foods are a main factor into gaining weight, so your goal should be to eliminate these ones while including as well an exercising routine in your daily program.
• Another way to set pertinent weight loss goals is to avoid those products that claim to help you lose weight faster. As mentioned above, this is not your goal, not to mention that these products can come as well with their side effects. So, make a goal in avoiding these weight loss fast-result products.
• Set as a goal your need to combine healthy and balanced diets with physical exercises. When it comes to the latter ones, you should start with easy physical activities and gradually increase their level of difficulty. As to the balanced diet, you need to set goals into eating more veggies and fruits, lean meat, more whole grains, and low fat dairy products. In this way you will eliminate junk foods and your body system will be much healthier and away from the risks of getting sick.

More Info on Weight Loss Foods

If you are looking for a healthy way to achieve your weight loss goal, then you should know that starving is not an option. I have a few friends who have managed to lose those uncomfortable extra pounds skipping meals, but later on they have confronted with serious health problems.

Do you know why? Because in their need to achieve weight loss they haven’t paid attention to the body needs for nutrients and as a result they have indeed lost weight, but ended up with a weak body system more vulnerable to diseases. So, if you want to lose weight you should do this in a healthy way keeping track of those foods that are nutritional but are low in calories.

As you must know by now, weight loss is achieved when the calorie intake is less than the amount of calories that your body burns. For this reason you need to turn your attention towards consuming foods that contain few calories and stay away from depositing more fat within your body system. You will find many foods that are low in calorie intake and are for this reason recommended in your weight loss diet.

Other category of foods that are recommended for your weight loss plan are the ones that contain fibers. With fiber rich foods, your body will feel full for a longer period of time so that you won’t have the urge to eat so much in order to feel saturated. This is also another reason why people put on so much weight: they eat too much, most of the times, they are tempted to eat far beyond the level of satiety simply because they love that specific dish. A rule of thumb here: always serve the amount of food that is about to reach saturation and never eat until you get saturated or over this level.

According to studies, it has been found that drinking two liters of water per day can help with your weight loss goal. This is because water can take out the wastes not letting them accumulate inside the body as fat deposits. But what if you can not drink too much water? In this case, you shouldn’t be very concerned because there are many foods that have mostly water, so you can successfully consume this to complete the necessary amount of water per day. Other foods that help with weight loss should be in the form of fresh fruits and veggies, whole grains and fish.

How to Cut Fat But Keep Taste in Your Favorite Recipes

Higher calories often force people to let go of their favorite foods however there is no need for people to let go of their favorite foods with the fear of adding extra pounds to the body instead it can be made healthy by alternating certain ingredients in these specially cooked dishes. Like a saying huge results can be acquired by taking smaller steps which when taken continuously will make it easy to handle any huge changes which can be quite disturbing at times.

First change should start with healthy shopping at the grocery store where things are to be purchased to make a healthy diet till which it has to be preserved properly making certain changes which help in preparing healthy food items.

Steps for food makeover

• Go to foods are rights think to start the concept of makeover in foods, this choice is good since they are known to be prepared again and again, also any changes which are made to the dishes that are frequently eaten it is said to have better effect on the calories being taken in on daily basis.
• First step in makeover is to have good look at the materials which are needed to see if there are any healthy alternatives available to see if there is any chance to lessen fat and calorie intake for the body adding nutritional values. Would it be sufficient to use low fat curd instead of cream or is there any possibility to exchange brown rice for white one to include more fiber in food. These substitutes should be enough to provide nearly exact taste to the dish at the same time lessening the calorie count for the body.
• Now look at the amount of these ingredients which has to be changed in order to make the dish much healthier than its original part. If there is a choice to sauté or stir fry instead of pure frying in order to lessen the fat content, certain things like using lesser sugar or salt should have great effect on the calorie intake of body.

Do not think that using low calorie ingredients will mean that it will only end up to be a recipe that has lesser calories, since there are times when these ingredients are fried instead of grilling. If there are certain low calories food like fish and veggies there are changes that they will be sauced up instead of steaming and by the time the recipe comes out it seems quite similar to any burger filled with cheese.

 

Tips for healthy dishes:

Here we are providing the ways in which fat and calories can be cut down from the dishes also making them much healthier by increased use of whole grains, fresh vegetables and fruits in them:

• Calories can be reduced and nutrition can be boosted by adding diced veggies to soups and while cooking any other type of recipes which include meat, casseroles, salads or even pasta.
• Seasoning which is used for steamed vegetables should consist of garlic, onion, spices or herbs instead of regular butter and sauces which are often chosen by many.
• Try fruits for salad instead of routine vegetable like orange, tangerine, kiwi and apples, also it is suggested to alternate iceberg lettuce with deep green colored leafy vegetables.
• Frozen vegetables have enough nutrition like those of fresh ones; also they are good due to their availability throughout the year also being less costly than those of fresh ones.
• There is no need of cream, butter and flour to add thickness to the soups instead vegetables can be put in a blender and added to the soup. There is an alternative to also prepare cream for soups with vegetables and garlic puree with milk.
• Increase the quantity of dishes if they stay good even after freezing which makes best choice for people who do not have much time to prepare food or are easily tired with things can pull up these frozen dishes instead of choosing junk food.
• There are several alternatives available some of which are given below:
  1. Ground beef can be substituted with ground chicken, turkey or ground soy.
  2. Apple sauce, prunes, carrots, mashed avocados or bananas also make best alternative for butter or margarine.
  3. Pan spray, wine, vegetable juice and broth are known to be best choice to sauté vegetables instead of butter.
  4. Reduced fat cheese is best choice when compared to cheese.
  5. Egg whites can be used in place of the eggs which are used for baking.
  6. Mayonnaise with lesser fat is known to be best choice instead of Mayonnaise.

How Can Water Help with Your Weight Loss Plan?

If you wonder in what way water can help with your weight loss goals, then you have come to the right place. This article will explain how you can get help through drinking water while losing those extra pounds. It is not a scientific explanation, but the lines from below are mostly narrated in a way that can be on everybody’s level of perception.

I have seen many articles written with the intention of explaining a topic to the large audience, but with too much terminology included it is hard to get to the mind of ordinary people who have no training whatsoever on that particular topic. So this article will explain plain and in simple English how you can still achieve weight loss goals by drinking water.

Now when I say ‘drinking water‘ this doesn’t mean that you should have one or two glasses of water per day, but eight glasses is the right amount. I have met people whom I haven’t seen them in a while and was surprised to find out how much weight they have put on.

In the meanwhile, I found out they do not have more than 2 glasses of water per day, while others don’t drink at all. Instead they prefer drinking beer, sodas, and others alike. When I asked them why they didn’t drink water, they said that there is no more room for it. “And besides, aren’t the other beverages made of water, too, so what’s the use of adding plain water to all these?”

Well, the thing is that our body needs plain water to drink regardless how many other beverages you drink per day. Water helps with flushing out the waste from within the body. If you fail to do this, they can accumulate inside and you can not achieve the desired weight loss if these wastes are still in there. You have to understand that you need to reach the goal of weight loss from inside out allowing as such your body to clean itself prior to having it repaired.

Another good thing to do when you want to achieve weight loss is to drink one glass of water before your meal and one glass afterwards. It is also recommended to drink between the main meals to avoid snacking. In this way, your body will be full and won’t have any urge for eating those snacks that you used to have before engaging in a weight loss program.

10 Low Calorie Food for Overweight Girls

Overweight in girls has become a common condition due to high calorie foods and due to a sedentary lifestyle. Overweight is the condition in which the body has more fat than the optimal level. To be healthy, the body requires an optimum level of fat. Proper functioning of hormones, reproductive system and immune system are affected by excess fat levels in the body. Too much storage of fat in the body also affects the appearance. If you have a body mass index or BMI more than 25, you are considered as overweight. Low calorie foods can help you to lose weight. Here are 10 foods with calorie content less than 10 which will help you to reduce your weight.

1. Capsicum
Capsicum is also known as bell pepper, jalapeno, chili etc. This is available in different colours and is rich in beta carotene. Capsicum also contains Vitamins A and C. This helps to prevent various diseases. This is an important food for weight loss as it contains only 4.5 calories in 25 grams capsicum. This improves the metabolism of the body and helps to lower the triglycerides in the fat deposits. This helps to burn extra calories from the body. It also has a laxative effect. Apart from this, the folate and vitamin B6 present in them reduces the fat deposits in the arteries and reduces the risk of heart diseases.

2. Cauliflower
This is an ideal weight-loss food for young girls. It has no fat and is a rich source of vitamin C. It contains only 3.6 calories in one floret. It fills up your stomach and therefore there will not be any craving for food. It is very low in carbohydrate content and can improve your heart health. It also contains fiber which helps in proper digestion.

3. Strawberries
Strawberries are one of the fruit liked by most of the people. They are delicious and have different nutritional components. They are rich in fiber content which helps to prevent constipation and other health conditions. It has high water content and fills your stomach easily. The calorie count is less than 5 in one fruit. They contain Vitamin C and can protect your heart and prevent diabetes.

4. Scallion
This is perfect food for those who want to lose body weight. Scallions or green onions are a low calorie food which is fat free. Scallions help to reduce the inflammations in the body. The calorie content in one scallion is just 6.4. This food reduces cancer risk. They contain flavonoids antioxidants, fibers, mineral and vitamins which provide many health benefits. It is better to opt for organic scallions, if you want to avoid pesticides.

5. Celery
This is one of the lowest calorie foods from nature. It contains 7.4 calories per stalk and loads of nutrients. The phytochemical present in celery relaxes the muscle tissue in the artery walls. This will help to improve the blood flow and lowers the blood pressure. They contain Vitamin A, vitamin k, folate, potassium etc. Do not consume celery which id refrigerated for more than 7 days as the nutrients in them get destroyed.

6. Spinach
It is one of the power food with vitamins, proteins, fiber etc which are necessary for the proper working of our body. It contains antioxidants and has low calorie content. 1cup of spinach contains only 7.8 calories hence it is a good choice of food for those who want to lose weight. They also help in reducing the risk of osteoporosis and heart diseases. Spinach is a rich source of iron which is necessary for the production of hemoglobin in the body and to prevent anemia seen in young girls.

7. Lettuce
Lettuce is must have food for weight loss. You can add flavors to your meal with romaine lettuce. They are extremely low in calorie and have high water content. It is excellent for dieters as it is very low in saturated fat and contains no cholesterol. They are rich in dietary fiber, iron and manganese. They also contain different vitamins essential for the body.

8. Cucumber
This is another great food for weight loss. Cucumber has high water content which gives fullness to the stomach when eaten. You require more energy to chew the cucumber than what you get from it. Hence it is an energy burning food. 75 grams of cucumber contain only 9 calories. It is a rich source of vitamin B. It contains no sugar and is very low in sodium. It also contains all the daily vitamins needed by the body. It contains silica which keeps your joints strong.

9. Watermelon
Watermelon is a food with low calories. Eating 28gms of watermelon will provide you only 9 calories. It needs 3,500 calories to make one pound of fat in the body. So, watermelon does not cause weight gain in people. Watermelon contains 139 grams of water per cup, so it is a rich source of water for the body. It keeps the body hydrated and reduces cravings while dieting. It also improves constipation as it contains fibers. Arginine present in watermelon reduces the fat storage in the body and improves cardiovascular functioning.

10. Cherry Tomatoes
They are excellent sources of Vitamin A and Vitamin C and Vitamin K. The pigment contained in tomatoes called Lycopene has health benefits like reducing cancer risk. About three numbers of cherry tomatoes will contain only 10 calories and hence it is one of the ideal foods for overweight people. It is a rich source of potassium. There are no sugars or saturated fat in cherry tomatoes and hence is a safe food for those who want to reduce their body weight.

Including some of these low calorie food items will help you to lose your weight without much strain. Reduce the intake of sugar and fat and increase the intake of these low calorie foods to find faster weight loss result. Doing mild exercises along with these low calorie foods will increase the speed at which you will burn the fat from your body. Continue the low calorie foods even after losing weight to maintain the ideal body weight.

Simple Home Remedies To Get Rid Of Oily Skin

There are different kinds of skin textures that people have. Some people are blessed to have normal skin which has a balanced oil and dry combination while other skin types are oily, dry and combination skin. Every type of skin has its characteristic feature. While dry skin ends up looking dull and cracked and needs moisturizing when it is cold and dry, the oily skin needs to be looked after as it is prone to develop acne and become ugly. Among all the skin types, those who have oily skin suffer the most during their puberty and even in later years, this kind of skin is sure to trap dirt due to the oil content and leads to the formation of whiteheads, blackheads, pimples and so forth.

Causes Of Oily Skin

Oily skin is usually the genetic makeup of a person for which the sebum cells which secrete oily under the outer skin layer secrete excess oil to moisturize the skin above. The causes for oily skin are several:

1. Genetics is the main reason for one having oily skin. If parents have oily skin, the children are likely to develop oily skin as well. Oily skin is characterized by larger sebaceous glands that lie below the skin cells and secrete excess oil.
2. Often the overuse of skin care products, such as harsh cleansing product, exfoliation and scrubbing may lead to excess oil being secreted by the sebaceous glands and leading to oily skin
3. Seasonal variation also has a lot to do with skin types. If there is high level of heat and humidity, there will be a rise in the oil production in the skin in order to protect the skin from the heat and the sun. Again, when the air is dry in winter, the skin gets dehydrated and the oil secreted is required to compensate for the dryness felt.
4. Oily skin could also be caused by birth control or other hormonal control pills. Any medication could causes dehydration and that would lead to an excess oil secretion in order to compensate for the dryness felt
5. Stress also has a role to play. The androgen hormones lead to more oil production when the body is stressed and that could lead to excess oil on the skin.

Symptoms Of Oily Skin

It is known that oily skin is easy to spot. Those who have oily skin, usually have shiny skin that shines with sweat and oil when exposed to the heat. There are certain characteristics of oily skin which makes it easy o spot:
•    The oily skin will have a shine on it especially when the sun or the heat leads to sweating
•    The pores are larger on such skin
•    The blemishes or the blackheads that form on this skin make it easy to spot
•    The skin often has a coarse texture specially with age
•    Oily skin is usually full of blemishes specially if one has acne when they were young
•    Acne scars are predominant on such skin

Simple Home Remedies To Get Rid Of Oily Skin

1.    Cleansing Routine

The one way to keep oily skin under control is to have a proper cleaning ritual set up. This has to be followed with regularity.
•    A mild soap should be used to wash the face at least two to three times in a day
•    If one has been out, the face and the neck should be washed after coming in from outdoors
•    If the rest of the body has oily skin too, proper cleaning should be done with mild soap during bath

2.    Use Of Astringent And Toner

It is necessary not only to wash one’s face but to follow the three step process:
•    One needs to use an astringent to remove the dirt on the surface
•    After that a mild soap or face wash should be used and the face washed with tepid water
•    The toner should be used to close the pores after the face is dried

3.    Use Of Water Based Moisturizer

•    Those who have oily skin usually stay away from moisturizer as their skin is oily
•    After washing the face and body, one could apply a water based moisturizer to retain the moisture content in the body

4.    Use Of Sunscreen

The sun is known to play havoc on the skin. It dries up the skin and makes the sebaceous glands secrete excess oil.
•    It is important to use water based sunscreen to protect oneself from the sun
•    The sunscreen should be chosen such that it does not clog up the pores and lead to formation of pimples

5.    Diet Changes

It has been seen that a lot depends on the diet that one follows. If one has oily skin, one has to take care of the following points:
•    Fried food and fatty food leads to excess oil secretion on the skin
•    Intake of high calorie or sweet food items also increases the chances of excess oil and pimple formation

6.    Intake Of Fresh Fruits And Vegetables

•    It is necessary to consume a balanced diet consisting of fresh fruits and vegetables
•    Food that is lightly cooked and nutritious will go a long way to maintain healthy looking skin

7.    Fluid Intake

The skin develops pimples due to the clogged pores which are covered with dirt and grime. If the blood circulation is increased then the detoxification process shows its results on one’s face.
•    It is beneficial to drink lots of water to flush out toxin
•    Fluid such as fresh fruit juices and others help to keep the skin hydrated an cool

8.    Caffeinated Beverages To Be Avoided

•    Intake of caffeinated drinks like tea and coffee needs to be moderated
•    These drinks heat up the system and cause excess oil to be secreted

9.    Carbonated Drinks To Be Avoided

•    Drinks like fizzy drinks and others high on sugar content should be avoided
•    Sweet and carbonated drinks are often linked to pimple formation on oily skin

10.    White Flour Based Food Products Should Be Avoided

White flour based food products usually consist of easy carbs that load up and increase the blood sugar levels in the body. It is better to opt for the whole grain versions like:
•    Multi gain or whole grain bread, pasta or brown rice consisting of complex carbs and fibers
•    These food items provide the necessary fiber to the system which also helps to detoxify the system

11.    Fried And Fat Food Items Need To Be Consumed In Moderation

It has been seen that, those in their puberty and having oily skin usually suffer from acne problems the most. While for them fried and junk food is hard to stay away from, they could make healthier choices like:
•    Opting for a wholegrain burger with lean meat
•    Opting for gilled dishes than fried ones

12.    Treatment Of Acne

While there are many over-the-counter medications which one can opt for, it is best to use masks or cleaning solutions that are prepared with beneficial natural ingredients.
•    Use of cucumber, lemon and other citric based fruits as masks is known to show effects
•    These masks will help to control the oil as well as they reduce the blemishes on the face

13.    Use Of Lime Or Lemon

•    It is beneficial to drink lemon juice with warm water and honey to cleanse the system
•    One could even use the lime juice as a mask along with ingredients like gram flour and cold milk
•    Lemon juice drinks is a great alternative to drinking fizzy drinks to help quench the thirst and balance out the excess oil content

14.    Egg Whites

While many might think that it is messy, however, a face mask of egg white is a great way to firm up the skin and to reduce the excess oil content from one’s face:
•    One would need to break an egg in such a way that the white is separated from the yolk
•    The yolk can be mixed with lime juice and pasted all over the face and neck as a mask
•    After the skin tightens up in ten or fifteen minutes, it can be washed off to reveal youthful and former skin.

15.    Use Of Clay Masks

•    There are many clay masks that are found in stores to help remove the excess oil from the skin
•    Not only is the excess oil removed, the clay mask tighten up and closes the pores

16.    Use Of Orange Peel

There are many readymade face masks that are available in stores but one can even make an orange peel face mask at home:
•    The orange peel need to be collected and dried
•    The dried orange peel can be made into a powder
•    This can be made into a paste for a great homemade mask

17.    Ensuring Physical Activities

There is nothing like sweating it out to get the oil and the dirt out.
•    When one does exercises the blood circulation helps to improve blood circulation to the face
•    The excess sweat drives out the dirt from the pores and makes them open up
•    A proper cleaning routine followed afterwards leads to fresh and less oily skin

18.    Rest Is Required

•    Increase of stress leads to build up of excess oil and clogged pores
•    Rest and sleep habits should be proper to keep stress and pimples at bay

Have you been on the lookout for oil free skin? How about remedies that are easily followed at home? Try the above tips for your benefit.

Effective Home Remedies To Fight Hair Loss

Most of the people lose 50-100 strands of hair every day. When hair is washed, people can lose up to 250 strands of hair. When you lose more hair from the scalp or from other parts of the body, you will be having hair loss. Alopecia is the medical term for hair loss. The hair grows about half an inch per month. About 90 % of a person’s hair will be in the growth phase at any given time. Another 10 % will be in the dormant stage and after 2-3 months these dormant hairs falls out.

Symptoms

• If you see large amount of hair on your pillow when you wake up in the morning you will be suffering from hair fall
• If you find more than normal hair left in the comb when you comb your hair, then you will be having hair loss problem.
• When hair loss occurs, men’s hair recedes from the forehead or from the crown of the head.
• Women will experience thinning of hair and the parting becomes wider and sees more of their scalp.
Sudden hair loss indicates underlying medical condition and requires identifying the problem causing the hair loss.

Causes

The important causes of hair fall or hair loss includes
• Hereditary conditions
• Stress
• Medical conditions such as anemia and autoimmune diseases and thyroid disorders
• Cancer
• Scalp infections
• Skin conditions like psoriasis, dermatitis
• Pregnancy
• Certain hairstyles which causes traction on the hair.
• Hair-pulling disorder
• Menopause
• Medications
Hair loss can appear in different ways depending on the cause. Some types of hair losses are temporary and some are permanent. It is possible to prevent the temporary loss of hair using various home remedies available.

Effective Home Remedies To Fight Hair Loss

1. Coconut Milk
Coconut milk has rich properties of nourishing hair tissues. It will help in effectively reducing hair loss.
• Scraps fresh coconut and grind the coconut scrapings in a blender.
• Squeeze the paste to extract coconut milk.
• Now apply this coconut milk extract generously on your hair and scalp and leave it on the hair for 15 to 20 minutes.
• Massage your scalp with the coconut milk.
• This will effectively help in preventing hair fall.
• Apply coconut milk on the scalp once every week to prevent hair fall.

2. Neem Leaves Juice
One of the most sought after herbs in India is the neem leaves as it has loads of medicinal properties. It is also an effective herb to treat hair loss in men and women.
• Boil fresh neem leaves in water until the water reduces to half its quantity.
• Cool this water and then wash your hair and scalp with this water mixture.
• Repeat this process once or twice a week regularly to prevent hair loss.

3. Honey And Olive Oil
• Add two tablespoons of honey and two tablespoons of olive oil in a bowl.
• Mix it well and to this mixture add a tablespoon of fresh cinnamon powder and make it a smooth paste.
• Apply this mixture on the scalp and your hair and leave it there for 20 to 25 minutes.
• This will help in soothing your hair and is effective in growing new hair.
• Apply this mixture on your scalp regularly every week to see visible results.

4. Aloe Vera Juice And Neem Paste
• Extract fresh juice from the aloe vera plant and add dried neem leaf powder to this juice.
• Mix it well and add a few drops of herbal amla oil to this mixture.
• Now apply this mixture on your scalp and hair evenly so that it reaches every nook and corner.
• Keep it on the scalp for half an hour and then wash it off.
• Repeat this once or twice a week to enjoy lustrous hair.

5. Egg White And Curd Paste
• Take egg white of two eggs in a bowl and add two tablespoons of fresh curd or yoghurt to the egg white.
• Mix this well and then add a tablespoon of shikakai or neem powder that you get in the market to this mixture.
• Apply it generously on your scalp and leave it for 30 minutes.
• Wash it off and repeat every week to prevent hair fall.

6. Amla
• Heat coconut oil with dried amla until the color of the oil turns black.
• Cool this oil mixture and then apply it on your scalp.
• Massage your scalp with this hair oil mixture properly for 10 minutes.
• Leave it on the scalp for 30 minutes and then wash it off.
• Repeat once a week for effective results.

7. Aloe Vera Gel
Aloe vera juice is said to be very effective in preventing hair loss and is also a good goal to nourish your hair and scalp.
• You can apply pure aloe vera directly on your scalp.
• Just cut the aloe vera leaf in half and apply the juicy portion of the leaf on your scalp.
• This will prevent hair loss due to scalp dryness or irritation.
• Apply the aloe vera juice on your scalp and massage your scalp properly.
• Wait for a few hours and then wash it off with lukewarm water.
• Do this twice a week or effective results.

8. Oil Massage
• Applying coconut oil on your head everyday will help in preventing hair loss.
• Regular massage of your head with lukewarm hair oil every day for a few minutes before your bath will help in nourishing your scalp and improve blood flow.
• This will prevent hair loss.
• You can also use jojoba oil, neem oil, mustard oil and almond oil.

9. Homemade Brew
You can prepare a concoction in your home and apply it on your hair to prevent hair loss.
• Mix about 30 to 45 ml of vodka or alcohol with a teaspoon of pepper and pour this mixture in warm water.
• Wash your hair and scalp with this mixture once a week to reduce hair fall.

10. Onion And Honey Application
• Cut onion in half and apply the juicy part of the cut onion on your scalp evenly so that every area is covered.
• Now follow this by generously applying honey all over the scalp and massaging it into the scalp.
• Leave it there for a few minutes and wash it off with lukewarm water.
• Repeat this process once in ten days to prevent hair fall.

11. Lime Seeds
Lime seeds and black pepper combination are found to be effective in covering small bare patches on your scalp.
• Powder the dried lime seeds and add this to fresh grounded pepper powder.
• Mix these powders with small amount of water to make it a smooth paste.
• Apply in the areas of your scalp where you feel hair loss is prominent and massage it to rejuvenate your scalp.
• Repeat this process once a week to see hair growth in the affected area.

12. Avoid Junk Foods
All unhealthy eating habits and unhealthy lifestyle are also reasons for hair loss.
• Try to avoid junk foods and oily foods as far as possible.
• Increase the intake of water in order to remove toxins.
• Include moderate exercise to your routine to improve blood flow to your head and scalp to prevent hair loss.

13. Shana Seeds
• Make a paste of shana seeds in coconut or castor oil that is lukewarm.
• Now, apply this mixture on your scalp and massage it gently on to your scalp.
• Leave it to rest for half an hour and then rinse it off using a mild shampoo.
• Repeat for two days a week to see good results.

14. Eating A Balanced Diet
It is highly important to eat a balanced and nutritious diet to prevent hair fall.
• Make sure that you increase the amount of iron, vitamins and minerals intake in your daily diet to help prevent hair fall.
• Lots of greens and vegetables need to be included in your healthy diet to reduce hair loss.

15. Maintaining Hair
• Washing and brushing your hair properly will also help in preventing hair fall.
• It is also important for you to trim and prevent tearing of hair.
• Make sure that you get rid of split ends soon.

16. Tobacco Sauce
• Mixing your regular shampoo with a few drops of tobacco sauce is found to be effective to prevent hair fall.

17. Tea Decoction
• Wash off your hair with a mixture of tea decoction and lemon juice mixture to maintain the health of the hair and to prevent hair fall.

18. Reduce Blow Drying Your Hair
• Blow drying hair will damage hair follicles and dry out the scalp.
• Do not overuse hair dryer as this will result in hair fall.
Are you tired of seeing your hair fall regularly? Do you feel that you are suffering from moderate hair loss? If this is the case, then you will need to try out a few of the above mentioned home remedies to easily prevent hair fall.