Thursday, May 4, 2017

Vetiver Oil Improves ADHD, Anxiety & Brain Health

Vetiver oil has been used in traditional medicine in South Asia, Southeast Asia and West Africa for thousands of years. It’s native to India, and both its leaves and roots have wonderful uses. Vetiver is known as a sacred herb valued because of its uplifting, soothing, healing and protective properties. It’s a natural body cooler — making it extremely popular in tropical countries. In fact, in India and Sri Lanka it’s known as the “oil of tranquility.”

Some of vetiver oil uses include treating heat strokes, joint disorders and skin problems. Using vetiver oil is also a way to boost energy levels when you’re exhausted. In addition, it’s used to cool the body during very high temperatures and soothe feelings of anxiety and nervousness.

Recent research credits vetiver oil for treating symptoms of ADHD and ADD. It’s also known to increase libido and treat insomnia without drugs. There are a number of vetiver oil benefits that you can take advantage of in the comfort of your home; the essential oil is perfect for skin care products and relaxing oil combinations.

The Vetiver Plant and Its Components 

Vetiver, or chrysopogon zizanioides, is a perennial bunchgrass of the Poaceae family native to India. In western and northern India, it’s popularly known as khus. Vetiver is most closely related to Sorghum, but it shares many morphological characteristics with other fragrant grasses, such as lemongrass, palmarosa and citronella oil.

Vertiver grass can grow up to five feet high; the stems are tall, and the leaves are long and thin. The flowers are a brownish-purple color, and unlike most root systems, the roots of vetiver grass grow downward and can go as deep at eight feet (which is deeper than some tree roots).

The vetiver plant is highly drought-tolerant and can help to protect soil against sheet erosion. Because the roots are so deep, they don’t dislodge easily; therefore, they have been used to stabilize railway cuttings and embankments in order to prevent mudslides and rockfalls. The plant can block the runoff of surface water, and it slows water flow.

Vetiver oil is distilled from the plant’s roots, and it contains over 100 components. The important compounds of vetiver are khusimene, delta-selinene, beta-vetivenene, cyclocopacamphan-12-ol (epimers A and B), vetiselinenol, khusimol, isovalencenol, khusimone, alpha-vetivone and beta-vetivone. The oil is amber-brown in color, and it’s described as a sweet, woody and smoky fragrance.

Similar to patchouli oil and sandalwood essential oil, the odor of vetiver develops and improves with aging, and the scent varies depending on the plant’s location.

7 Vetiver Oil Benefits

1. Proven Antioxidant
Antioxidants are substances that help prevent certain types of cell damage, especially those caused by oxidation. When certain types of oxygen molecules are allowed to travel freely in the body, they cause what’s known as oxidative damage, which is the formation of free radicals, which are very dangerous to the body’s tissues. Some benefits of consuming antioxidant-rich foods and herbs include slower aging, healthy and glowing skin, reduced cancer risk, detoxification support, and longer life span.

A study done at the Department of Food Science and Human Nutrition a Clemson University in South Carolina evaluated the antioxidant activity of vetiver oil in 2005. The results showed that vetiver oil possessed a strong free radical scavenging activity when compared to standard antioxidants such as butylated hydroxytoluene and alpha-tocopherol.

2. Heals Scars and Marks on Skin
Vetiver oil is a cicatrisant, meaning it heals scars by promoting the regeneration of skin and tissue. It rejuvenates the skin and removes dark spots or signs of acne and pox. It’s also an anti-aging oil and effectively treats stretch marks, cracks and other skin disorders. Plus, it works as a home remedy for burn relief as well as a home remedy for acne. This can be effective for women who have stretch marks after childbirth. By adding a few drops of vetiver oil to your face wash, body soap or lotion, you will notice the difference — your skin will be even or your complexion will improve.

Vetiver oil is an antiseptic, meaning that when it’s applied to living tissue or skin, it reduces the possibility of infection and kills bacteria. Studies show that a minimum concentration of vetiver oil is needed to kill infections such as staph. This vetiver oil benefit is useful before and after a surgical procedure and when healing wounds and cuts.

3. Treats ADHD

In 2001, a study done by Dr. Terry Friedman found that vetiver oil is effective in treating children with ADHD. The case study was conducted for two years (1999-2001), and it involved 40 children between 6 and 12 years old. Twenty of the children were not diagnosed with ADHD — they served as the control group — and 20 children were diagnosed.
The essential oils that were used in the study were lavender, vetiver, cedarwood and Brain Power (which is a blend of frankincense, sandalwood, melissa, cedarwood, blue cypress, lavender and helichrysum essential oils). The essential oils were tested one at a time for 30 days per oil; the children used a inhalation device at night and inhaled the essential oil about three times day when they were feeling “scattered.”
The final results were extremely promising — lavender oil’s benefits were apparent, as it increased performance by 53 percent, cedarwood essential oil increased performance by 83 percent and vetiver oil increased performance by 100 percent! The study found that the relaxing and calming properties of vetiver oil helped the children combat their ADHD and ADD symptoms, which typically include difficulty in concentrating, diminished focus, being easily distracted, difficulty with organization and following directions, impatience, and fidgety behavior. The research that is being done to support vetiver oil, and other essential oils, as an effective natural remedy for ADHD is an exciting and much-needed prospect.
4. Serves as an Aphrodisiac
Mental and physical stress can lead to a loss of libido or sex drive. A 2010 study published in the journal Hormones and Behavior first suggested this when it evaluated the “dual-hormone hypothesis” clinically. Researchers discovered that when cortisol is elevated in times of stress, testosterone responds by elevating as well. The problem is that eventually the testosterone levels bottom out at a much lower level than before cortisol kicked in.
When you live life in a stressed state, you deplete testosterone levels and feel a loss of sexual desires. Because vetiver oil is proven to be an effective calming and sedative agent, it leaves your mind and body relaxed, which allows you to balance your hormones naturally.
It’s also very important that you get enough sleep. According to an article from the journal Current Opinion of Endocrinology, Diabetes and Obesity, getting enough sleep and at the right times are two of the most effective and natural ways to raise testosterone. Because vetiver oil has soothing properties that leave you in a state of tranquility, it’s known to help with insomnia and stress that leads to sleep loss. With the right amount of sleep, your body begins to feel its natural and healthy urges again — so if you can’t sleep, try utilizing vetiver oil.
Vetiver oil is not only good for raising testosterone levels in the mind; it also has gentle estrogen-like effects. It has the power to strengthen the female reproductive system and balance hormones. It also aids in treating menstrual discomforts such as fatigue, bloating, skin issues, emotional changes, breast tenderness and cramps. By working as a sedative, vetiver oil serves as a natural remedy for PMS cramps and helps the body relax and combat the daunting hormonal and emotional changes.
5. Improves Body Function
Vetiver oil boosts the immune and nervous system, as it’s a natural tonic. A 2015 study conducted in India found that vetiver oil plays a protective role in the body by lessening the toxic results of a chemotherapy drug called cisplatin, which is used to treat cancer of the testicles, bladder, ovaries or lung. Because of its antioxidant activity, vetiver oil significantly inhibited DNA damage, clastogenic effects and cell cycle arrest in the bone marrow cells of mice that were given cisplatin for five consecutive days.

Vetiver oil’s soothing and restorative attributes are also responsible for stimulating the immune system and and supporting the nervous system. When we’re stressed, adrenaline and cortisol flood the body; our blood pressure, breathing and heart rate increases. Glucose is then released into the bloodstream for ready energy. Digestion, growth, reproduction and immune system functions are suppressed or put on hold when we feel tense and anxious, and blood flow to the skin is decreased while pain tolerance is increased.
Ridding yourself of stress impacts your brain, heart, digestion, immune system and every other system in the body, so natural remedies for anxiety, like vetiver oil, can be extremely useful.
6. Soothes Anxiety and Nervousness
Traditionally, vetiver oil has been used in aromatherapy for relaxation and alleviating emotional stress, panic attacks, trauma, anxiety, insomnia, hysteria and depression. A 2015 study investigated the effects of vetiver oil as a tool that helps with anxiety and the neurological actions in the central amygdaloid nucleus. The central amygdaloid nucleus connects with brainstem areas that control the expression of innate behaviors; it’s responsible for the perception and results of emotions, such as changes in heart rate, blood pressure and respiration.
When vetiver oil was given to rats, it altered this neuronal activation from stress. In fact, vetiver oil had the same impact as Diazepam, a medication that treats anxiety, muscle spasms, seizures and other medical conditions.
7. Repels Termites
The Louisiana State University Agricultural Center analyzed the termite repellency of eight essential oils, including vetiver grass, cassia leaf oil, clove bud, cedarwood, eucalyptus globules, eucalyptus citrodora, lemongrass and geranium oils. Of the tested essential oils, vetiver oil proved the most effective repellent because of its long-lasting activity. Vetiver oil also decreased termite tunneling activity at concentrations as low as fiver micrograms per one gram of sand.
Another study proved that vetiver oil is able to repel and control the mosquito larvae that’s responsible for diseases like dengue, malaria, yellow fever and filariasis. Some people use vetiver oil on the scalp to kill lice, as it’s non-toxic and works as a pest killer and repellant.
Vetiver Oil History & Interesting Facts
Vetiver oil has been used in Ayurvedic medicine for thousands of years. In these treatments, vetiver oil is used to treat imbalances and heal health disorders like muscular aches, fevers, arthritis pain and headaches. One interesting use, vetiver essential oil was used in massaging brides to sanctify them before marriage. Because of its cleansing and therapeutic properties, it’s known to heal a person from within.
The most popular use of vetiver oil in the Middle Ages was its use in scents, which continues to be true today. Because of its woody and earthy aroma, it’s frequently used in the perfume industry — providing a more masculine fragrance.
For thousands of years, vetiver grass has been used to make roof thatches, rugs, baskets and curtains. In India, vetiver roots are dried and then woven into window curtains; the curtains cool the fresh air that comes in from the window, so in the hot summer months the rooms are fresh and airy. Sometimes the curtains are sprayed with water so the hot air that passes through creates a cool and fragrant breeze.
Today, vetiver is used as a mulch because it’s useful as weed control in coffee, cocoa and tea plantations. It works by building a barrier in the form of a thick mat. The hairy texture of the vetiver leaves also serves as a pest repellant; when larvae lands on the leaves, it cannot move, so it falls to the ground and dies.
How to Find Vetiver Oil
It’s easy to find and purchase vetiver oil from a local health food store or online. Look for reputable and organic brands that indicate the product is 100 percent vetiver essential oil. A 10-milliliter bottle of vetiver oil costs between $10 and $15. Vetiver oil blends well with bergamot oil, cedarwood essential oil, geranium oil, ginger essential oil, jasmine oil, lavender essential oil, lemon oil, lemongrass essential oil, orange oil, patchouli essential oil, rose oil and sandalwood essential oil.
You can also purchase a vetiver sponge; it can be found online or in an Ayurvedic shop. The loofah-type sponge is made of vetiver roots, and it’s used to exfoliate dead skin cells and improve circulation in the body. They have a pleasant, woody-citrus fragrance, and they’re antibacterial.
Easy Vetiver Oil Uses
Here are some easy ways to use vetiver oil at home:
Make your own vetiver water by soaking clean vetiver roots in cooled boiling water for 2–3 hours. Make sure to cover the pot as the roots soak. The water has a calming effect on the body, and it acts as a blood purifier. It can also be used to rinse your hair to give you a cooling and refreshing feeling.
Put 5–10 drops of vetiver oil in your bath water; because it’s both fragrant and cooling, using it in your bath prevents overheating and helps with relaxation and insomnia. To boost the calming results, combine vetiver oil with lavender and rose essential oils as well.
To benefit your mind and mood, diffuse 3–5 drops of vetiver oil or place 1–2 drops on your wrists, chest and neck.
Make your own calming massage oil by mixing 3–5 drops of vetiver oil with equal parts jojoba oil. This combination leaves your skin clean and moisturized, and your mind at peace.
Possible Vetiver Oil Side Effects
This essential oil is completely safe, being a non-irritant, non-sensitizing and non-toxic substance. It should not be used when pregnant or breastfeeding, as there is not enough information in regard to its effects on a nursing infant. Vetiver oil is possibly safe for human consumption when taken in smaller medical doses. Drinking vetiver water (by soaking the roots) is deemed safe.
Some sources claim that vetiver oil can cause a miscarriage if taken by mouth, but there is insufficient evidence for that side effect. There are currently no known drug interactions.


Monday, April 24, 2017

This 10-Minute Ab Workout Will Rock Your Core!

Beach season is winding down, but there’s still time to heat things up with a quick workout from FitStar! Seize summer this August with Freestyle Fridays!

Didn’t get that six-pack in time for stomach-showing season? A solid core is just a few minutes away with the FitStar 10 Minute Ab workout.

This quick routine helps sculpt strong abdominals and obliques, while also engaging your lower back for an overall fit core. From burpees and push-ups, to running, swinging a golf club, or perfecting your dolphin pose, every athletic movement benefits from these foundational muscles.

This 10 Minute Ab workout features nine unique moves, including superman planks and windshield wipers, that will mold your midsection in less time than it takes to stand in line and buy your morning coffee. What are you waiting for? Follow along below!

This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.


FitStar puts convenience, control, and the change you want to see in yourself back in your hands. Want to get flexible, strong, lean, or just want to get moving? FitStar lets you work out on your own time by streaming customized personal training and yoga sessions right from your phone, tablet or computer.


Sunday, April 23, 2017

6 Super Spices That Will Keep The Doctor Away!

Not only spices make our foods tasty, they're also very important for our health. They don't add calories, taste great, easy to use, and most importantly, they have amazing health benefits. Did you know that spices are powerful antioxidants? There are six super spices. With a couple of sprinkles a day can keep the doctor away. Yes! Dead serious.

Cinnamon: Cinnamon is the most widely known spices among the group. Just one fourth to one half of cinnamon per day lowers blood sugar, cholesterol, and triglycerides in people with type 2 diabetes. In addition, cinnamon strengthen the cardiovascular system thus it protects against heart diseases. Traditionally, cinnamon has been used to treat toothache and fight bad breath. As for the ladies, cinnamon relieves menstrual cramping and other feminine discomforts.

Ginger: Ginger has long been renowned for its use in cooking. But, did you know that ginger has many health benefits? Ginger can stop nausea and relieve heartburn and bloating. Research and studies have shown that ginger can relieve migraine and morning sickness. When an individual catches a cold, the best remedy is to make ginger tea.
Dried Red Pepper: Dried red pepper lowers the risk of skin and colon cancers. Studies support that by adding dried red pepper on our meals, it helps us eat fewer calories. It won't hurt to add a little bit of dried red pepper on a slice of pizza or in pasta.

Nutmeg: The Chinese use nutmeg oil as the remedy to relive pains. Nutmeg treats inflammation and abdominal pain. Got toothache? Don't panic! Try to apply nutmeg oil on the gums. It will works like a miracle. Besides treating toothache, nutmeg is very effective in bad breath treatment. If you put skin care as one of your priorities, then you may want to incorporate nutmeg into your regimen. A scrub of nutmeg removes blackheads. With the usage of nutmeg, your skin will be smoother and healthier. Lastly, if you cannot fall asleep, try to drink a cup of milk with nutmeg powder and honey. This will help you relax and induce sleep.

Cumin: The health benefits of cumin for digestive orders is known throughout history. The aroma of it activates our salivary glands in our mouth, facilitating the primary digestion of the food. Cumin is rich in iron and vitamin C, which are important for good immunity and keeps the cold away. Calcium is also found in cumin. It is very good for lactating mothers. Cumin can also treat insect bites!

Turmeric: Turmeric contains curcumin, an active component which may stop cancer from spreading and help prevent type 2 diabetes. It is useful in disinfecting cuts and burns. A natural painkiller! It has long been used in Chinese medicine as a treatment for depression.

Monday, April 17, 2017

Spot-On Tips From Women Who Have Lost 20 Pounds Or More

Weight loss can feel pretty overwhelming, even when you're just trying to lose five or 10 pounds. But what about when you're trying to drop 20-plus pounds? Um, yeah, about that…

You'll probably be tempted to start obsessing over calories, macros, and the minutes you've spent at the gym. But that's enough to make you want to smash your head against your plate—and then look for crumbs because, well, you're hungry.

If you talk to women who've successfully lost 20 or more pounds, you’ll learn that their approaches are nothing like that. And studies and countless nutritionists have shown that extreme diets and workout routines are a recipe for failure. Six women share with Women's Health the super simple secrets that helped them lose 20-plus pounds. Put them to use to fuel your own success story.

weight loss big pants

1. Don't diet. "I keep it pretty basic. Green veggies are good, lean protein is good, and if I'm really craving something sweet, I go for fruit instead of a baked good. I think that's what I like best. I'm not on a diet, and I don't feel bad or guilty when I choose to indulge. I limit portions, and if I still feel hungry after I'm done, I'll drink a full glass of water and wait. A majority of the time I'm not still hungry after 10 minutes, but if I am, I'll eat a little more. If my body tells me it’s hungry, I eat!" — Lauren W., age 30, 42 pounds lost

2. Set a fitness goal. “The biggest game changer for me was discovering my inner athlete. I trained for my first triathlons and half-marathons, fell in love with weight lifting, and eventually began power lifting. I slowly learned to take pleasure in the progress I made with my performance instead of looking to burn calories. In short, I began to view fitness as something I could use to become more, instead of less. And with that came changes in my body that made me feel better and gave me confidence. Then, taking care of my body made me want to eat better. And the habits began to build and transformed my body, my mindset, and who I am today. Now I'm someone who uses fitness as the catalyst for feeling empowered in every aspect of life.” — Amy D., age 41, 100 pounds lost

3. Make tiny healthy changes. "I lost weight so slowly that I didn’t even notice until I easily slipped into a pair of pants that I hadn’t been able to wear in two years. But I think that’s made losing it and keeping it off doable. By making super-small changes, like increasing exercise, upping veggie intake, using the gym (instead of food) for stress relief, prepping meals, and not relying on takeout when I’m exhausted, I never felt like I was even trying to lose weight. I was just trying to make healthier decisions. Those choices became automatic and part of how I live my life." — Aleisha F., age 29, 22 pounds lost


23 Zero Calorie Foods You Should Include In Your Diet

Zero Calorie foods or negative calorie foods has always been the choice of most of us to maintain good health, but it does mean that you buy every product that is labeled ‘low calorie’, though these products contain few calories, but they may not be useful.

Given below are a few fruits and vegetables that should really be a part of your diet.

1. Arugula:

Arugula is not just green leaves with a slightly spicy flavor, but it also has a list of properties which are amazing. Every 100 grams of arugula contains only 25 calories and a daily intake of vitamin K. So impressive handful of salad leaves, dressed with balsamic vinegar, is a perfect side dish for your dinner.

2. Kale:
Buying a Kale in super market is not an easy task (we recommend you at look at the wide range of fresh market) Kale is something which we cannot stop talking for the amazing benefits it has; this is rich in minerals and antioxidants and contains more of vitamin C and calcium than any other green vegetables. Not surprisingly, virtually no list is complete without super foods of collard greens. Every 100 grams of kale contains 50 calories.

3. Carrots:
Carrots are ideal for people who are conscious about their weight: it is tasty, juicy, and rich in vitamins A, C and B vitamins; it also contains potassium and manganese. Carrots can be cooked and served as a side dish or cut into strips which can be eaten raw. In 100 grams of this root contain only 35 calories.

4. Broccoli:
The appearance of broccoli and its useful properties keeps each one of us awestruck, every dish of this looks amazing. This cabbage is rich in vitamins and iron, every 100 grams contains less than 30 calories. We recommend buying it fresh cabbage and baking it in the oven, steamed, stewing in a small amount of soy sauce and garlic. Do not wait until the cabbage is completely seethed.

5. Chard:
Chard or leaf beet is one more deciduous plant whose use is underestimated. In every 100 grams of Chard contains only 19 calories, but have a lot of vitamins, calcium and potassium. And if you do not know how to cook it, just remember how you cook spinach, and use the same method.

6. Cauliflower:
Cauliflower and Broccoli belongs to the same family, but cauliflower does not include dark green pigment, that is why it is white in color. But this does not mean that it has fewer vitamins. Cauliflower is rich in minerals and antioxidants, and every 100 grams contains only 25 calories. A great side dish to almost any dish!

7. Spinach:
Another sailor Popeye showed us how useful the spinach is, it is unfortunate that the greenery has become popular in our country recently. Spinach is rich in vitamins A and C, selenium, magnesium, zinc – which can enumerate for a long time. But what is most interesting is in every 100 grams of spinach contains 23 calories, 3 grams of protein and 2 grams of carbohydrates. Do not forget to add it to the salad, scrambled eggs, buckwheat, and rice, pasta which can make you strong and healthy.

8. Green Beans:

This is another super power green vegetable. Beans are rich in vitamins A, C and B vitamins, and are a source of fiber. Cook the beans as a delicious dish which contains only 31 calories per 100 grams.

9. Brussels Sprouts:
Brussels sprouts very much it looks like a normal cabbage which gives many benefits to the body. It is rich in dietary fiber and minerals. And every 100 grams of Brussels sprouts contains only 43 calories. How to cook it? Cut the cabbage in half and bake in the oven for 15-20 minutes. Before serving you can add a dash of sesame seeds. It will turn out to be incredibly delicious!

10. Grapefruit:
Grapefruit is rich in vitamins A and C; there are a lot of fiber, organic acids, and carotene, but be careful, 100 grams of citrus contain 52 calories, which is nearly half of the fetus. The good news is, you can safely share a grapefruit into two meals. It is better to take in the morning as It stimulates the metabolism, improves the process of digestion and assimilation of food and its aroma is so energizing that immediately you would want to decide on some feat!

11. Chicken Breast:
Every 100 grams of chicken is little more than 100 calories, and if you cook with spices in the oven, grilled, steamed (and without all sorts of sauces and cream!), You will get a great diet dish, rich in protein, selenium and vitamin B12 .

12. Cod:
Cod has a very delicious taste unlike any other marine fish. Every 100 grams contains about 75 calories, 16 grams of protein and 0.6 grams of fat. This is ideal for those who do not want to eat fish oil-rich. As for the other useful properties, cod contains a lot of iodine, as well as vitamin B12 and sulfur – a trace element that improves the condition of the skin, hair and nails.

13. Mushrooms:
The species of mushrooms are great many, no doubt that you will immediately be able to recall at least ten. Surprisingly all are equally useful and rich in vitamin B, fiber and minerals, and contain much more protein (mushrooms, white, and aspen in the lead). Regarding the calorific value, it rarely exceeds 30 calories per 100 grams. The main thing is to cook them correctly, that is, cook soup or stew.

14. Shrimp:
Shrimp is liked by almost everyone, even those who are not a fan of fish or seafood. In addition to the amazing taste, they have many useful properties – these crustaceans are rich in protein and niacin, and are more low-calorie foods. Every 100 grams of shrimp is a little more than 100 calories, which means you can afford them for dinner without remorse. Just boil them or cook on the grill and sprinkle with lemon juice.

15. Tomatoes:
Tomatoes are rich in vitamins A, C, B vitamins and minerals and fiber. In addition, they are great for the diet: 100 grams of vegetables – a little less than 20 calories. Another benefit of tomato is, the lycopene they contain, are not destroyed by heat, so they do not lose their usefulness, even if you do cook, bake or fry on the grill.

16. Zucchini:
Zucchini is rich in fiber and minerals; it is perfect for a snack or a side dish, every 100 grams of fruit contains just 20 calories. But that’s what we love the most – zucchini can be easily cooked as pasta, which is the most useful, try it up for yourself.

17. Celery:
When it comes to the vegetable platter, Celery is the first which always comes to mind. It has the original taste, perfectly combined with other vegetables and yogurt sauce; it is an excellent source of fiber and vitamin C. Every 100 grams of Celery contains only 16 calories.

18. Radish:
It is impossible to imagine a healthy salad with radish. Radish is a source of vitamin C, potassium and zinc, and in this one little thing it only contains one calorie, and that’s not a typo error! So don’t forget to add this to your diet.

19. Scallops:
When the next time you want to treat yourself with the sea delicacies, try cooking the scallops. You can either add them to a salad or serve them as a main course with vegetables. Remember, 100 grams of scallops is about 100 calories and 17 grams of protein.

20. Strawberry:
It is unlike that someone will be able to resist the fresh strawberries even after a hearty dinner. Every 100 grams of strawberries contain only 69 calories, but it is juicy and sweet, and useful. Strawberry is rich in vitamin C, potassium and fiber.

21. Blueberries:
Few products can compete with blueberries on the number of contained antioxidants, but it is not the only advantage, in a glass of blueberry, which is almost 150 grams, contains just 84 calories. Think about this delicious berry at breakfast time, where you can prepare smoothie which is absolutely juicy and delicious.

22. Mandarins:
This little orange citrus fruit not only gives the feeling of a fabulous holiday, but also saves you from eating cakes and other sweets. So it’s safe to eat it in the morning, at lunch and dinner, and remember that one piece contains about 40 calories.
23. Watermelon:
There are times when you eat almost half a watermelon? Do not judge yourself sternly: in one kilogram of flesh – only 300 calories (the same as in a tiny piece of cake). In its structure, vitamins (A, E, C, B1, B2, B6, B9 and PP), minerals (magnesium, potassium, calcium, phosphorus, iron and sodium), fructose, lycopene and a plurality of fiber can be found.

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Sunday, April 16, 2017

6 Ways To Make Old Exercises New And More Effective/2017

It’s time for a gut-check. Is your workout routine working? Think about its efficiency, too. It is working as well as it did before? The truth is if you repeat the same exercises or choices over and over without changing anything, they won’t. Part of the reason is that our bodies are amazing machines that adapt quickly to new activity levels. So how can we combat this? Keep things fresh! Change how you use what is already available to you, or how you perform a particular exercise. Here are six ways to do so and activate your muscles in new ways to get more out of each workout.

First, let’s look at resistance training, a key component of every well-rounded fitness routine.

Strength-Building Exercise Tweaks

Try supersets. The term may sound scary, but it’s really pretty simple. Supersets are a great way to increase the intensity of your workout without adding weight. By their very nature, they burn more calories than regular sets. Although there are many variations of supersets, the most common one essentially combines two different exercises using opposing muscles. They are done back-to-back with little or no break between them. For example: Do a set of 15 biceps curls, followed quickly by a set of triceps pushdowns. Once you have completed both, take a 45-60 second break and repeat the movements three more times. Other opposing muscle groups would be back/chest, abs/lower back, or quadriceps/hamstrings. You can also do one set of upper body and one set of lower body. You get the idea!

Add a move. Try kicking up a traditional plank by adding a one-arm row. You hold a straight arm plank position with a small dumbbell in each hand. Then slowly lift one weight in a rowing motion and return it to the floor in a controlled manner. (Make sure to avoid rotating your torso as you pull the weight toward your body.) Repeat with the other arm. Three sets of 10 repetitions per side will get your core and shoulders burning. There are lots of plank variations to help you change up this simple exercise.

Move your feet. Something as simple as changing the position of your feet when doing a standing calf raise will make a world of difference in how your muscles are targeted. Stand with your feet shoulder-width apart and toes pointed out for one set, then one with your feet straight for the second set, and the last one with your toes pointed in. This shifts the focus from the outer part of the muscle to the inner portion. Three sets of 15 reps each with a 45-60 break in between will get the job done.

Switch it up. We’ve all done lunges, right? Here are a couple variations that can help restart that muscle burn we’re looking for. Try adding a shoulder press to the move. Stand in the standard lunge starting position holding a barbell at shoulder level. As you step forward to complete the lunge, raise the barbell over your head. As you return to the starting position, lower it back to shoulder height. Repeat with the other leg. Or, try a reverse lunge. Stand with your feet shoulder-width apart, hands on hips, and instead of extending one leg forward, extend it back and squat down. Return to the starting position and repeat with the other leg. Be sure to keep your knees from extending over your toes when doing any variation of a lunge.

Next, let’s look at a couple ways to pump up a traditional cardio routine.

Cardio Adjustments

Walk the other way. Most people know how to move the pedals on an elliptical in a forward motion, but did you know most ellipticals allow you to go backwards as well? This is a great way to activate those hamstrings and glutes! Try moving forward for two minutes, then backward for two minutes. Five to six cycles of that ought to do the trick! You can try a direction change on the treadmill as well. Just be careful as you do these new moves.

Just add variety. Forget sticking to one machine or motion your entire cardio workout. Instead, make it more fun and vary your intensity by building a simple circuit. For example, try 10 minutes on a treadmill, 10 minutes on an elliptical, and 10 minutes on a stationary bike for an intense cardio workout. In addition to being a great routine, it helps make the time go by quickly. Switch it up to include stair climbers, rowing machines, or whatever else your individual club has to offer. Make sure your transition from one machine to another is quick so your heart rate stays elevated or within a specific range if you’re following a hear rate training program. If you’re not sure what your target heart rate is, be sure to ask one of the fitness coaches at your club for advice.

These are just some ways to tweak your exercise program to help keep the progress going. When in doubt, ask for help when you’re at the gym. That’s why we’re here. Most of all, have fun and keep up the good work!

Thursday, April 13, 2017

DIY: Detox Water to Shrink Your Belly in 10 Days

I have been trying out this detox water for a few weeks now and let me tell you how AMAZING it is!!!
It is easy to make and you don’t need any weird ingredients.

Detox water helps in getting rid of the toxins from your liver and melt all the fat.
Doesn’t that sound lovely…
So if you have that little pooch in your lower belly or in my case.. a pregnant-like belly (sorry for TMI), this is perfect to kick-start your metabolism, give a boost of energy and refresh your morning.

I started noticing results in only 10 days.
Now that’s an elixir of life for me because I have been constantly looking for something to slim down my belly area and nothing has worked better than this so far.

Read more to get your belly slim and healthy…

All You Need:
3 slices of cucumber
Half a lemon or lime
1/2 tbsp grated Ginger
3-4 Mint leaves
1/2 tbsp honey

The cucumber slices should be as thin as possible so it can add more flavour to the water.
Squeeze the lemon juice in your cup. I also add one more slice of lemon just because it looks nice in my cup and adds colour… I know it doesn’t matter but hey.. it makes the drink look more refreshing and summer-y.
Ginger is the main ingredient here because it really boosts your metabolism up for the day. Grate the ginger and add it in your cup.
Mint leaves add the most refreshing flavour to the drink so just add the leaves in your cup. It doesn’t matter if they are frozen or fresh.
Now add water to fill your cup. The water should be approximately 200-300 ml.
Add honey after adding the water and stir it all up.
I prepare this detox drink just before I go to sleep and put it in the refrigerator overnight. Then I just drink it up in the morning. You can also make it in the morning and add some ice cubes but who has time in the morning.
I drink this first thing in the morning and I keep a 15-20 mins gap before eating my breakfast. In those 15-20 mins I finish doing my make-up or hair for the day.

You can also fill this water in a bottle and bring it to your workplace or if you are travelling around constantly. I would love to just pull out this bottle on a hot summer day.

In Ayurveda the ginger is said to ignite the fire (not literally of course) for better digestion and a healthy gut. It increases the digestive juices and improves absorption of the nutrients in your body.

Honey cleanses the gut and adds sweetness to conceal the taste of ginger.

Mint contains a lot of vitamins, minerals and anti-oxidants to improve your digestive power. Also it tastes good in the water.

On the days I have this detox drink, I feel like my energy levels are much higher and this makes sense because if your metabolism is higher then you will feel much more energetic. I also get more appetite since the metabolism has increased, I feel hungry more often.
Who doesn’t like eating food constantly..

Check out this post for easy and quick weight loss: Weight Loss: The Most Important and The Most Neglected Tip

But of course you have to eat healthy and clean. You can indulge in junk food for a day or two in a week keeping it to a minimum quantity but if you eat nachos with extra cheese everyday then you can’t expect effective results.

My belly is almost flat now and it’s been 3 weeks that I am on this detox.
Although I wasn’t consistent with it because of some travelling but even though I didn’t keep it up everyday, it has given me an amazing result.

Now my travelling days are over so I have been consistent with it lately.
I have tried detox drinks before but this one was the most effective with noticeable results.