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Posts tagged ‘fitness tips’

10 Tips for a Healthy Diet

Experts agree the key to healthy eating is the time-tested advice of balance, variety and moderation. In short, that means eating a wide variety of foods without getting too many calories or too much of any one nutrient. These 10 tips can help you follow that advice while still enjoying the foods you eat.

  1. Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.
  2. Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don’t eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don’t enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.
  3. Maintain a healthy weight. The weight that’s right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you’re constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.
  4. Eat moderate portions. If you keep portion sizes reasonable, it’s easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.
  5. Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you’re very hungry, it’s also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don’t eat so much that your snack becomes an entire meal.
  6. Reduce, don’t eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.
    Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.
    Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly.
    If you love fried chicken, however, you don’t have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.
  7. Balance your food choices over time. Not every food has to be “perfect.” When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.
  8. Know your diet pitfalls. To improve your eating habits, you first have to know what’s wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.
  9. Make changes gradually. Just as there are no “superfoods” or easy answers to a healthy diet, don’t expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don’t like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.
  10. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is “good” or “bad.” Don’t feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.

This series has been sponsored by Depilex F-8 Islamabad, join their social media:

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Hand And Feet Care

Now that ladies have become more trendy, and like to experiment with skirts, and shorts, beautiful legs are about a must.Shapely and beautiful legs usually depend on the shape and length of the legs.The one test of beautifully shaped legs, is standing with feet together, and see if you can hold a coin, between your ankles, another between your calves, and another between your knees, all at the same time!Beautiful legs normally have a space between ankle and calves and between calves and knees, and a small space above the touching knees.But that does not automatically mean that just because your legs do not pass these tests, they are not attractive and well shaped.Many ladies think that their legs are too fat or too thin.Unfortunately, the actual shape of your legs cannot be easily changed.However, with exercise you can improve muscle tone, and make them look better.

Lose fat by going on a sensible diet, by cutting down on potatoes, rice and adding up on cheese, fresh fruits and vegetables.

imageWays To Have Beautiful Legs:

1.If you have too thin legs, improve them with exercises.The legs can look much more shapely with exercises.
A.Put your heels together.Rise on your toes.Sink to the ground.Bending your knees back, straight and then get up slowly.This exercise has to be repeated three times, and it is sheer cruelty!But it works.
B.Walking and bicycling are wonderful exercises for shapely legs, at the office, walk up the stairs, instead of taking the lift!.
2.Sometimes, legs may not be fat, but look heavy, because of bad circulation.Put your legs and feet up.In case, you have a feeling of water retention, drink about 6 glasses of water, and get the wastes out.
3.Smooth legs look more appealing than fuzzy legs.Creams can be used as hair removers, and there are quite a number of ladies’ shaving tools present in the market.But the best natural depilatory is a turmeric paste, applying before a bath, and left onto dry.After a bath, make your skin feel good by moisturising it.

The Perfect Simple Pedicure:

1.Preparatory Stage:
A.Position a chair behind a clean, wide bucket filled with hot water.
B.Fold a bath towel into a square and place it at the bottom of the bucket.This will give your feet a comfortable surface to rest on when you soak them.
C.Add half a cup of Epsom salt, a natural disinfectant. You can also throw in a few capfuls of Herbal Vapors, readily available in the markets.The best would be one that contains rosemary, eucalyptus and menthol — three therapeutic, cleansing herbs that make the room you’re in smell just like a spa.

2.Grooming Stage:
A.Use a cotton pad soaked with nail-polish remover to take off old polish.
B.If your cuticles are dry, add a drop of olive oil to the pad before using it on your nails.
C.Clip your toenails straight across with clippers.
D.Use a nail file to smooth the edges, including the sides. Best shape: square with rounded edges.

3.Soothe Your Soles:
A.Soak your feet in the hot water for five minutes, then rest them on the edge of the bucket.
B.Dip a foot file, in the water, then use it to smooth your heels, the balls of your feet and the outsides of your pinkie toes.
C.Pat feet dry with a towel.
D.To get cuticles under control: Use the edge of the nail file to push your cuticles back, then a nail brush dipped in an exfoliating scrub, to clean the area where your nail meets your skin.
E.If you feel that you must get rid of your cuticles, have a pro do it in a salon so you don’t end up with painful, ingrown toenails.
F.Rinse, then dry feet and apply a generous amount of super-moisturizing foot lotion or cream. Massage it into your feet and calves.
G.Wash the moisturizer off your toenails with soap and water and let them dry.

4.Applying Nail Polish:
A.Create space between toes with a foam toe separator.
B.Apply one coat of base coat, two coats of color and one coat of top coat.
C.Confused about which color to go for? For summer, say good-bye to burgundies and browns. The hot shades are bright. Think coral with a sheen to it, hot pink and orangy-red.
D.Use a Q-tip moistened with nail-polish remover to remove any polish that missed the mark.
E. Let your polish dry for a few hours before putting on close-toed shoes.
F.Apply one coat of top coat three days after your pedicure, then every third day after that to keep polish from chipping.
G. If your feet are going to be in the sun, use a top coat with sunscreen, to keep the polish from fading.

Exercises For Your Tired Feet:

Exercise 1.
a.Sit on the edge of the stool.
b.With legs raised, clasp your hands around your bent knees.
c.Rotate your feet, first outwards and then inwards, then upwards and finally downwards.
d.Repeat 30 times.

Exercise 2.
a.Sit on the edge of a stool.
b.Place a talcum powder container on the floor.Put your right foot on it and roll it backwards and forwards from the tips of the toes to the heel.
c.Repeat with other foot.
d.Do it 10 times with each foot.

Exercise 3.
a.Sit on the floor.Bend your knees and keep back straight.
b.Clasp the right foot with the right hand and left foot with the left hand.
c.Raise left and right feet alternatively.
d.Repeat 10 times.

Exercise 4.
a.Lie on your back with your legs raised resting against a wall.
b.Try to form a right angle between your legs and your body.
c.Stay in this position until you feel refreshed.

This series has been sponsored by Depilex F-8 Islamabad, join their social media:

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How to Trim Your Waist in Only 24 Hours

Lose Belly Bloat Fast!

Lose Belly Bloat Fast!
Need to lose a few inches off of your belly before that big event but don’t have hundreds of bucks for a “body wrap”? Well here you have it! Just realize this is only “water weight” and bloating NOT FAT. It will come back in a few days time. But hey, you’ll look great in that slinky outfit and no one will be the wiser!
Difficulty: Moderately Easy

Instructions

Things You’ll Need:

  • neoprene belt
  • lots of water
  • gas-x
  1. 1

    Ok, what we’re trying to do here is sweat out extra water and reduce belly bloat. But you’re going to have to work for it! Put on that neoprene belt, wrap it good and tight and let’s start moving! Take a jog, jump rope, put in your favorite aerobic¬†exercise dvd; it doesn’t matter what you do as long as you’re doing some good cardio and working up a sweat.

  2. 2

    While you’re getting your cardio on, don’t forget to drink lots of cool water to keep you hydrated. Believe it or not, the more water that goes in your body, the more water will come out. Crazy right? When your body senses that you are guzzling all of that water it feels like it’s in no danger of dehydration and lets go of some of its emergency stores. So keep that bottle in your hands all day to prevent dehydration.

  3. 3

    Now, take some Gas-X (follow the instructions on the box). This way if you have any gas related bloating in your belly, the gas-x will dissolve those air bubbles and deflate the bloat.

  4. 4

    Eat fruits and veggies all day long for the next 24 hours, no exceptions! Choose fruits that have a high water content like melons and citrus fruit. Bananas are also good because potassium helps get rid of bloating. And of course, absolutely NO SALT and NO SODA! Salt makes you retain water and soda causes air bubbles in your intestines that will add inches to your waist.

  5. 5

    When you remove your belt before you go to bed you should have a really gross, sweaty belly. But that gross, sweaty belly should look noticeably thinner and flatter. If you still can’t squeeze into that dress, Spanx are your best friends! Go right to the store and buy a good pair to wear under your clothing. Personally, I would do that anyway. Think about it: if you lose 3 inches off of your waist from the bloat reduction plan and then put on some shapewear and trim off another 3 inches, you’re going to look 6 inches smaller. That’s a pretty dramatic difference!

Tips & Warnings
  • This WILL COME BACK! It is in no way a permanent solution for weight loss.
  • As with any other diet or exercise program, you should be under the supervision of a qualified physician.
  • Dehydration is a real risk when working up a sweat. Be sure to stay well hydrated. If you feel faint, weak or very thirsty stop and call your doctor right away.
  • This advice is not intended to be long term weight loss or exercise advice. Do not practice this bloat reduction method more than once per month.

This series has been sponsored by Depilex F-8 Islamabad, join their social media:

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