HEALTHY NUTRITION

HEALTHY NUTRITION:

4 steps to achieving an instantly glowing face

4 steps to achieving an instantly glowing face

Is your face looking dull after a long day at work? Or maybe due to the weather? Fret not!Apeksha Bhagchandani gives steps on how to look radiant again in a matter of minutes!

Step 1: The magic potion for a radiant face
Collect a tablespoon of gram flour, honey and half a cup of milk in a small bowl. Blend these ingredients vigourously with a spoon and keep aside. 

Step 2: Initial clean up is a must
Dip a ball of cotton in cold rosewater. Wipe it across your face and neck to remove any accumulated dirt. Cleansing your skin is an important step towards a glowing face. 

Step 3: Open up the pores to make way for nourishment
Heat water in a pot, just enough to comfortably dip your finger into. Take a clean towel or napkin and soak it in. Make sure to wring it to remove excess water and cover your face with it for 2-4 minutes. Repeat this step at least 4 times to open your the pores.

Step 4: Pack to glow
Apply the concoction (from step 1) all over your face. Leave it on for about 10-15 minutes. Wash it off with splashes of cold water. Say hello to a glowing face! 

If you’re running short of time (or ingredients!), try the Lakmé Clean Up Fresh Fairness range of face wash, face scrub and face mask. It renders an instant glow to your face, making it look fresh and luminous. Doesn’t take long to look radiant now, does it?

No time to exercise? Try a Tabata!

WHAT IS A TABATA?

The protocol for Tabata training is doing high intensity exercise that gets the whole body involved for 20 seconds, followed by a rest period of 10 seconds. This is repeated for eight times for a total of four minutes of workout time. The key to making this workout most effective is to work as hard as you can in the 20 seconds, getting as many reps as possible in that time.

Studies have shown that high intensity interval training, such as Tabata training, is more efficient than traditional long, slow aerobic exercise in increasing anaerobic capacity, aerobic fitness, and fat loss. High intensity Interval training will increase your metabolic rate and causes you to burn more calories even after your training is over.

Sample Tabata workout:
(perform a full body warm up for 5-8 minutes before beginning workout ex: jumping jacks, walking lunges, light jogging etc)
Alternating split squat jumps Start in a split stance one leg in front of the other. Squat down, then jump up as high as possible and switch back leg to front position, and front leg to back as quickly as possible in mid-air. Begin next jump immediately upon landing.



Medicine ball jump squats Hold medicine ball at chest level, sink down into a squat position feet shoulder width apart. From this position jump as high as you can reaching medicine ball up to the ceiling as you jump up. Bring medicine ball back to chest level as you sink back into squat position. Try to land softly and repeat jumps for the 20 second interval.



Burpees Stand with feet hip width apart and squat to floor and place hands on the floor in front of you. In an explosive movement, jump feet out behind you so you are in a push up position. Immediately jump feet back to start, and stand up and repeat.




Mountain climbers Begin in pushup position on hands and toes. Bring right knee in towards chest, resting foot on floor. Jump up and switch feet in air bringing the left foot in and the right foot back. Continue alternating as fast as you safely can for the desired amount of time.



Go all out with each exercise for 20 seconds
Rest 10 seconds between each of the four exercises
Repeat each of the four exercises 1 more time for a total of 8 intervals

Benefits Of Bodyweight Squats

Benefits Of Bodyweight Squats

There are several benefits of bodyweight squats. Here is the short list:

• Easy to learn to do properly
• Does not put undue stress on the spine
• Good for the joints
• Can be done anywhere, not just at the gym.
• Can challenge your cardio at the same time as building muscle

There are many more benefits of bodyweight squats, but that list is enough. Done properly, this exercise will build muscle, while not putting undue strain on your joints and spine. Add in some of the many variations, and this is an exercise that should be in your program for years to come

Exercise Tips for a great fit body.............................

Exercise Tips for a great fit body

SQUATS:

Stand with feet shoulder-width apart. Bend your knees while looking straight ahead, back erect. You can hold a bar behind your neck on your shoulders to make sure your posture stays erect or hold your arms out in front of you. Carry weights depending on your fitness level. When bending, your knees shouldn’t go further than your feet. To maintain this, jut your hip out at the back. Repeat a set of 15 squats three times.

WALKING LUNGES:

Take a long stride with your right leg and bend it at a right angle. Feel the stretch at the back of the left leg. Place the left leg in front of the fight one and repeat. Cover the length of a long room by doing this. Repeat a set of five laps three times.



BACK KICKS:

On a functional training machine, put the strap around your ankle and start with 10 pounds of weight, kick your leg back, all the way to your hips while squeezing your butt. Repeat a set of 15 kicks three times.



STANDING SPINS:

Set the spinning machine on the highest resistance and spin while standing for short bursts of 15 to 30 counts. Repeat three times.



SPRINTS:

On an athletic track, intersperse sprinting for 15 to 30 metres with walking the same distance. Do this as part of your cardio work out.




HIGH KNEE JOGGING:

While spot jogging, bring your knees up at right angles to your pelvis. Do this as fast as you can for 30 counts. Repeat thrice.

It’s not crunches that make the concave abs, it’s the low fat per centage. So to tuck in the tummy, you need to do power yoga for an hour on an empty stomach, preferably first thing in the morning. Also follow a kickboxing or Pilates routine three times a week and a low fat diet. Martial arts also tighten the core muscles.



CARDIO:

The importance of sprints and interval training cannot be underestimated if you want a flat stomach. Within 15 minutes of your cardio routine, sprint for one minute and jog for two minutes and break back into a sprint. You can even cycle or jog uphill three times a week or swim.



AB CRUNCHES:

Lie on your back and fold up your knees. Place your palms behind your head and come up from your stomach. Point your chin at the ceiling. The strain should be on your stomach muscles, not your neck. Repeat a set of 30 crunches three times.



BICEP CURLS:

Hold weights in both arms or on the bar. Lock your elbows and pull up to your shoulders. Weightage depends upon fitness levels. Do three sets of 15 repetitions.



TRICEPS:
Use a table or ca chair. Push yourself off the seat, keeping your palms on the edge. Pull yourself up and down, legs outstretched in front of you. Do three sets of 15 repetitions. Also, push down the bar of a pulley machine to chest level and push it all the way down, while sitting. Do three sets of 15 repetitions.



PREACHER CURLS:

Sit on a preacher bench, lean forward and do three repetitions of 15 curls. Increase the weight with your fitness levels.

For the things, start with 15 suryanamaskars. Also weave walking lunges (5 laps) and interval training into your routine.



STIFF LEG DEAD LIFTS:

Hold a bar with minimum weight. Bend down from your hip, keeping your back straight and arched till you reach your knees / ankles. The bar should be close to your legs. This also works the lower back. Do a set of 10 to 12 bends three times.



HAMSTRING CURLS:

Do the curls on the hamstring machine. Three sets of 15 repetitions.



CALF RAISES:

Do standing and seated calf raises on the calf machine. You need to use 20/ 30/ 40-kg weights. You can do standing and sitting calf raises, with three sets of 15 repetitions.

THE EAT WELL PLATE.....................

Healthy Eating means choosing the appropriate amounts of foods from all of the five food groups.  
The five food groups and sources are:

• Carbohydrates (potatoes, rice, pasta, bread, etc)
• Protein (chicken/meat, fish, eggs, lentils, beans, etc)
• Fruit  and Vegetables (bananas, apples, carrots, cauliflower, etc)
• Milk and Dairy (milk, cheese, yoghurt, dairy alternatives, etc)
• Foods Containing Fat and Sugar (cakes, crisps, biscuits, fizzy drinks, etc)

A healthy balanced diet contains a variety of types of food, including all the five food groups mentioned above. This helps reduce risks of diseases such as heart disease, stroke, type 2 diabetes and combats obesity. Regular physical activity also improves your health.
 

WHAT IS HEALTH ?

Health and Fitness is now one of the major concern areas across the world. Easy lifestyle is what we are moving towards. Very less of effort spent on most activities like, travel by motor vehicles, air-conditioned environment, ready-made food stuff, etc. 

Earlier humans used to hunt for their living, due to which their body had to undergo a lot of physical exercise. Every part of the body was exercised and the intake was more of natural substances.

Today, we hardly do any of those. Even a simple 30 mins per day of workouts and one good nutritious meal a day can help improve our health. This easy life has restricted humans to do that bit of physical exercise which is required to keep the body fit and healthy.

How do we ensure that we have all that is required for a healthy living? This is a big question among everyone. We need a fit and healthy body. Good Health is all that one craves for. Becoming healthier and fitter though not very difficult needs dedicated efforts. 

Nutrition and Health Diet:

                                       The basic foundation for a healthy individual starts from his foetal stage with proper and healthy nutrition derived from his or her mother. Hence, a pregnant woman's diet stands a top all diets.Your food shall be your medicine. Ayurveda has postulated the role of food and especially nutritive foods for maintaining health as well as cure of diseases. Nutrients are necessary for the proper functioning of mental, physical, metabolic, chemical and hormonal activities. The body is like a machine that will repair and rebuild itself if proper nutrition is provided by way of food. 

 Sumptous nutrition is available in fruits and vegetables. Fruits have the capacity to give all that a body needs.

Exercise and Fitness:

Simple fitness exercises can help to have a fitter and healthy life. Stretching exercises can help in many ways in mainting a fitter body. Weight loss can be achieved by following simple effortless regular exercises. Medical breakthroughs can happen by regular meditation and exercising. Yoga and other workouts which can be performed easily are available in this website to keep you fit and healthy.

Health and Fitness can make all that difference in one's life. Healthy living is all that one needs, and to achieve that we picked up the best of the articles from reliable sources and have presented here in an organized manner. You might not be able to spend your valuable time on complicated medications and diet controls, but, you can find articles to help you have a better living using simple and easy technics.

Ayurveda, a science in vogue practiced since centuries, uses a wide variety of plants, animal origin substances, mineral and metallic substances to rebalance the diseased condition in the sick. A few tips on simple treatment of life style diseases have been carefully picked for the visitors of this website. These tips can help reduce or control diseases like diabetes, cholesterol, blood pressure, etc.