Nine of the Best Foods to Eat for Skin that Glows

A glowing complexion doesn't come from the right foundation, bronzer or even from the right lighting. Because really beautiful skin runs anything but skin deep. For what is the skin but an outer reflection of your inner workings? A healthy glow comes from a healthy body filled with healthy foods. Probably not a huge shocker, but maybe it's time to look at things before you eat them and ask, "what would my skin do?"

Looking at beauty - and attaining it - from within is not a new concept, but it certainly seems to be an under appreciated one. Give it the attention it deserves half as much as you do to external solutions and you'll be well on your way to eating yourself gorgeous. 

Radishes: Radishes are the only mainstream food high in both of the beauty minerals sulfur and silica, and one of the best vegetable sources of Vitamin C. The three work synergistically to make your skin glow and help with healthy connective tissue formation.

Flax & Hemp Seeds: Both are complete proteins and sources of essential fatty acids like Omega 3s that help maintain cell membranes, allowing water and nutrients in, while simultaneously keeping toxins out. They also protect skin against sun damage and help prevent wrinkles. 

Sea Vegetables: With a capacity to provide concentrated minerals in easily assimilated form like no other food out there, seaweeds will improve the texture and appearance of skin and hair. They also include alginic acid, a substance known to absorb and remove toxins from the body, making them a stellar detox food during cleansing. 

Vegetables: Organic green-leafy and other vegetables are essential for maintaining great health overall, and that includes what radiates externally. A rotating veritable potpourri of local, colorful and organic vegetables will keep you radiant for a lifetime. 

Cacao Beans (Raw Chocolate): All chocolate is made out of the cacao bean, or chocolate nut. It contains flavanols, a group of flavonoids, that have been shown to improve the skin's appearance by decreasing sensitivity to light. Flavanols also increase blood flow to the skin, improving skin structure and texture. Dark chocolate also contains flavonoids, but not quite as much as pure cacao. 

Spirulina: Rich in amino acids and beta carotene, this blue-green algae contains many of the B vitamins and trace minerals that may be depleted through illness or stress. Spirulina can be taken in capsules or as a powdered supplement mixed with water, juice or smoothies.

Papaya: Containing a breadth of vitamins, antioxidants, trace minerals, folates, fiber and more, all the goodness in papayas combines synergistically for overall health. 

Avocado: Rich in minerals and high in vitamin A, E and the Bs, avocado is an antioxidant, antibacterial and anti-wrinkle powerhouse that keeps skin nourished and young.

Water: Stay hydrated, for dehydration makes the skin appear dull, rough and older regardless of what you're eating!

http://www.organicauthority.com/delicious-beauty/10-best-foods-to-eat-for-skin-that-glows.html Weird Beauty Tricks that actually work

Walking for Weight Loss

Can you lose weight by walking? Ready to reap the benefits of walking? Here's how to get started — and stay motivated.

Can you really walk your way to fitness? You bet! Get started today.

Walking Weight Loss Know the benefits

Physical activity doesn't need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.

For example, regular brisk walking can help you:

·         Maintain a healthy weight

·         Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes

·         Strengthen your bones

·         Lift your mood

·         Improve your balance and coordination

The faster, farther and more frequently you walk, the greater the benefits.

Consider your technique

Turning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, here's how you'll look when you're walking:

·         Your head is up. You're looking forward, not at the ground.

·         Your neck, shoulders and back are relaxed, not stiffly upright.

·         You're swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK.

·         Your stomach muscles are slightly tightened and your back is straight, not arched forward or backward.

·         You're walking smoothly, rolling your foot from heel to toe.

Plan your routine

As you start your walking routine, remember to:

·         Get the right gear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. If you walk outdoors when it's dark, wear bright colors or reflective tape for visibility.

·         Choose your course carefully. If you'll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf.

·         Warm up. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.

·         Cool down. At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down.

·         Stretch. After you cool down, gently stretch your muscles. If you'd rather stretch before you walk, remember to warm up first.

Set realistic goals

For most healthy adults, the Department of Health and Human Services recommends at least two hours and 30 minutes a week of moderate aerobic activity or one hour and 15 minutes a week of vigorous aerobic activity — preferably spread throughout the week — and strength training exercises at least twice a week.

As a general goal, aim for at least 30 minutes of physical activity a day. If you can't set aside that much time, try two 15-minute sessions or three 10-minute sessions throughout the day.

Remember, though, it's OK to start slowly — especially if you haven't been exercising regularly. You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes.

Track your progress

Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you'll feel when you see how many miles you've walked each week, month or year.

Record these numbers in a walking journal or log them in a spreadsheet or a physical activity app. Another option is to use an electronic device — such as a pedometer — to calculate steps and distance.

Stay motivated

Starting a walking program takes initiative. Sticking with it takes commitment. To stay motivated:

·         Set yourself up for success. Start with a simple goal, such as, "I'll take a 10-minute walk during my lunch break." When your 10-minute walk becomes a habit, set a new goal, such as, "I'll walk for 20 minutes after work." Soon you could be reaching for goals that once seemed impossible.

·         Make walking enjoyable. If you don't enjoy solitary walks, ask a friend or neighbor to join you. If you're invigorated by groups, join a health club.

·         Vary your routine. If you walk outdoors, plan several different routes for variety. If you're walking alone, be sure to tell someone which route you're taking.

·         Take missed days in stride. If you find yourself skipping your daily walks, don't give up. Remind yourself how good you feel when you include physical activity in your daily routine — and then get back on track.

Once you take that first step, you're on the way to an important destination — better health.

http://www.mayoclinic.com/health/walking/HQ01612 Walking Weight Loss

10 Reasons Why You Should Drink More Water

At the airport gate, on my way back to the U.S. (from Africa), the second security check confiscated the 3 liters of water I had just purchased in the main terminal. I cried. Literally, I cried. Clearly, the security agent didn’t understand exactly how much water I consume on a 17 hour flight (about 6 liters actually!). Water has always been my drink of choice. It just makes me feel good. I tell my clients to drink water if they have a craving, a headache, are constipated, hungry, etc. Water is so beneficial, so easy, so free yet so easily overlooked.  It’s really a no brainer (actually your brain is 90% water!!!). Your body is about 70% water, the majority of your blood and every cell in your body is composed of water. Therefore, you need water to function properly.

I don’t get headaches and don’t own Tylenol, Advil, etc. I believe it’s because I drink enough water. I’ve often been complimented on my clear, youthful skin. Again, I thank my water intake!

As with most things, the amount of water for each person is very individual, but if your pee isn’t mostly clear or you have any of the symptoms I mentioned above, you most likely aren’t getting enough H2O. Some suggest 8 (8 oz) glasses a day while others suggest take your body weight (in pounds), divide it in half and drink that many ounces. Listen to what your body needs.

If you don’t care much for the taste of... nothing, then you can add a squirt of lemon, a squeeze of lime, a few sprigs of fresh mint or a cucumber or orange slice. You can even be so bold as to add a few berries or watermelon. What ever gets you to drink it up. Cheers to your good health!

Top 10 Benefits of Drinking Water: Don't Medicate, Hydrate!

1. Increases Energy & Relieves Fatigue – Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert. As an added bonus, your energy levels are also boosted!

2. Promotes Weight Loss – Removes by-products of fat, reduces eating intake (by filling up your tummy if consumed prior to meals), reduces hunger (hello natural appetite suppressant!), raises your metabolism and has zero calories!

3. Flushes Out Toxins – Gets rid of waste through sweat and urination which reduces the risk of kidney stones and UTI’s (urinary tract infections).

4. Improves Skin Complexion – Moisturizes your skin, keeps it fresh, soft, glowing and smooth. Gets rid of wrinkles. It’s the best anti-aging treatment around!

5. Maintains Regularity – Aids in digestion as water is essential to digest your food and prevents constipation.

6. Boosts Immune System – A water guzzler is less likely to get sick. And who wouldn’t rather feel healthy the majority of the time? Drinking plenty of water helps fight against flu, cancer and other ailments like heart attacks.

7. Natural Headache Remedy – Helps relieve and prevent headaches (migraines & back pains too!) which are commonly caused by dehydration.

8. Prevents Cramps & Sprains - Proper hydration helps keep joints lubricated and muscles more elastic so joint pain is less likely.

9. Puts You in a Good Mood – When the body is functioning at its best, you will feel great and be happy!

10. Save Money! - Water is FREE! Even if you choose bottled/filtered water, it’s STILL cheaper than that high sugar and fat-filled latte!

 

http://www.mindbodygreen.com/0-4287/10-Reasons-Why-You-Should-Drink-More-Water.html

3 Healthy Snack/Lunch Ideas!

Here are a few great but very simple ideas for snacks or lunches that are so good for you. Well worth a look! ...

5 Ways to Stop Snoring

There's no miracle cure for snoring, but lifestyle changes may help. As snoring can be related to lifestyle, there are some simple changes you can make to minimize it.

Snoring self-help tips:

·         Maintain a healthy diet and weight. Being overweight by just a few kilograms can lead to snoring. Fatty tissue around your neck squeezes the airway and prevents air from flowing in and out freely.

·         Try to sleep on your side rather than your back. While sleeping on your back, your tongue, chin and any excess fatty tissue under your chin will probably relax and squash your airway. Sleeping on your side prevents this.

·         Avoid alcohol before going to bed. Alcohol causes the muscles to relax more than usual during a normal night's sleep. This added relaxation of the muscles makes the back of the throat collapse more readily, which then causes snoring.

·         Quit or cut down on smoking. Cigarette smoke irritates the lining of the nasal cavity and throat, causing swelling and catarrh. If the nasal passages become congested, it's difficult to breathe through your nose because the airflow is decreased.

·         Keep your nasal passages clear so that you breathe in through your nose rather than your mouth. Try rubbing a few drops of eucalyptus or olbas oil onto your pillowcase. If an allergy is blocking your nose, try antihistamine tablets or a nasal spray. Ask your pharmacist for advice, and see your GP if you're affected by an allergy or condition that affects your nose or breathing.

Commercial stop-snoring devices

There are a range of stop-snoring treatments and devices on sale. These include nasal strips, which encourage you to breathe through your nose, throat sprays to ease air flow, and devices that reposition the jaw or your pharmacist can tell you what's available.

Snoring surgery

For serious cases of snoring, surgery to correct snoring can include fixing structural problems in the nose and removing excess tissue in the mouth and throat.

http://www.nhs.uk/Livewell/Snoring/Pages/snorertest.aspx?WT.mc_id=31004

Apple Cider Vinegar Benefits

Just like apples, apple cider vinegar is full of vitamins, enzymes, amino acids and minerals such as potassium, chlorine, copper, sodium and iron. It is a great source of potassium which is vital for our body to repair and replace dead cells and tissues. Pure organic apple cider vinegar is very rich in potassium. There is no other better source of potassium.

Most of us have heard about its benefits but dont know how to use it properly. It has many health benefits and cure for allergies, sinus, high cholestrol, flu, sore throat, arthritis, indigestion, asthma, osteoporosis, kidney stones and acid reflux. Apple cider vinegar is also known for curing chronic skin conditions such as acne, rosacea when taken internally or applied externally.

1) Dilute 2 tbsp of apple cider vinegar in a glass of water and drink it everyday. However, it has been known to break tooth enamel over time therefore brush your teeth right after you drink the water.

2) Apple cider vinegar is anti inflammatory and anti bacterial. It is used for treating mild acne. Dilute it with water and use it as a toner on your skin. Dab a cotton pad and apply on your skin

3) If you have stayed under the sun for too long without protection then apple cider vinegar is great for curing sun burns. Soak a cotton ball in apple cider vinegar and apply it to the affected area. It will relieve pain and prevent peeling. You can also use this method for relieving itchy skin.

4) For treating dandruff and itchy scalp use it after shampooing your hair. Mix 1 part of apple cider vinegar with 2 parts of water and use it as final rinse. Do not wash it and let it dry.

5) Note: If you have sensitive skin or any health issue, make sure to consult a doctor before using apple cider vinegar.

http://7beautytips.com/apple-cider-vinegar-benefits

The Beginner's-Guide to a Spinning Class

Spinning classes at the gym are a super cardio workout and get you fit fast. But they can be intimidating for a first-timer. We spoke to Fiddy Gey Van Pittius (Regional Product Specialist for Virgin Active South Africa) to find out all you need to know before you hit your first class.

The basics
Spinning is the generic name given to the fitness programme of Indoor Cycling. Indoor Cycling classes are generally 45 minute to an hour, medium to high intensity classes delivered by a qualified instructor where participants are led through the various components of an indoor cycling class. These components are the warm-up, main workout which consists of hills and flats, cool-down and finally stretching, all done with music.

A participant will experience a number of profiles which may be found in outdoor cycling such as hills, flats and even down-hills. There are three variables used on the indoor cycle to create the various profiles found outdoors - these three variables are:

•       Body Positioning (sitting or standing),

•       Cadence ( leg speed or revolutions per minute RPM) and

•       Resistance (generally measured on a scale of 1-10 known as Rate of Perceived Effort RPE).

The many different combinations of the three variables create the terrain or profiles found in outdoor cycling. Programme workouts include a variety of interval type time sets where short bursts of 10-90 seconds of hard work or high intensity are used as well as sustained medium to high intensity type time sets such as 3-8 minute mini time trials.

What should you wear?  

General fitness gear can be used but it is always a good idea to invest in a pair or two of proper cycling shorts to assist in being comfortable in the saddle.

Cycling shoes are also a great investment as your foot is placed in the best position on the pedal both for indoor and outdoor cycling otherwise normal trainers can be used.  Standard fitness tops or t-shirts can be worn although it does help to have a top which assists in keeping you cool. But a sweat towel and filled water bottle is essential when participating in an indoor cycling class.

How to set up the bike 

As the indoor cycles are a 'one size fits all', there is a generic set-up to assist participants in setting themselves in the most safe and effective position on the bike.

Saddle height is the first setting and this requires that the saddle is basically in line with the hip bone [while you are standing next to the bike with both feet flat on the floor in trainers/shoes]- this is the quick set-up and the secondary check of saddle height is when you are sitting on the bike with your feet in the pedals and one pedal is at the lowest point, there is a soft knee bend in the extended leg.

The second setting is Saddle Fore and Aft [forward/back]- this requires that when a participant is sitting on the bike with the pedals parallel to the floor, the bent front knee is aligned plumb line from knee down to pedal between the front toe and ankle and does not extend beyond the toes or remain behind the ankle another way of looking at this is when the participant is sitting on the bike with the pedals parallel to the floor, the knee of the front leg is aligned with the axle of the pedal.

Next is the Handlebar Height. The Handlebars should be in line with the saddle/at the same height or slightly higher [if the participant has a lower back injury/strain or hamstring strain/injury/stiffness].

The last setting is the Foot Positioning - the ball of the foot should be over the axle of the pedal. Cycling shoes place the foot in the correct position on the pedal whereas with trainers, participants need to place their foot correctly and then tighten the pedal-cage straps to secure their foot position. All of these settings are important for a safe and effective indoor cycling experience.

How does the resistance work?  

Resistance is generally measured on a scale of 1-10 known as Rate of Perceived Effort or RPE.

As not everyone has Heart Rate monitors and the actual Bikes do not have a resistance reader that may show the amount of resistance on the flywheel, RPE is considered by the American College of Sports Medicine [ACSM] as the acceptable measurement of intensity while doing exercise. 10 on the scale is maximum effort whereas 1 is little or no effort. Physically on the bike, there is a dial that regulates the amount of resistance placed on the flywheel of the bike and participants turn the dial to the right for more resistance and turn to the left for less resistance.

The different types of spinning classes  

There are a number of different types of classes which means that the main focus of the class is different. The basic class format of warm-up, main body, cool down and stretch remains for each class with the focus of the main body workout differing depending on the instructor or the advertised class.

There are classes such as All Terrain which means in the main body of the class, a good balance of hill and flats are used along with a good balance of interval and sustained work. The overall intensity of the class is also balanced. Interval classes focus the main body on the various types of intervals such as strength (loads more resistance) and or speed (loads more high leg speed work).

Other classes that are available are Orientation classes for people who need to get started on an Indoor Cycling programme and Recovery classes - these usually follow Race days or High Intensity Interval classes to give participants a chance to recover on the indoor cycle - these classes generally provide a lower intensity with more sustained light resistance workout.

http://www.health24.com/Fitness/Exercise/The-beginners-guide-to-a-spinning-class-20130210

Should Probiotics Be Taken Before, During, or After Meals?

Proper timing of probiotic supplements may improve their survival. What dose should we take and under what circumstances?

6 Things You Don't Know About Kale

Our love of kale is no secret. But even though it's the hottest vegetable on the scene, many of its more healthful attributes remain a mystery to the general public.
Here are five reasons why your main green squeeze could (and should) be here to stay—and one important fact to remember:

1. It has more vitamin C than an orange. One cup of chopped kale has 134 percent of your recommended daily intake of vitamin C, while a medium orange fruit has 113 percent of the daily C requirement. That's particularly noteworthy because a cup of kale weighs just 67 grams, while a medium orange weighs 131 grams. In other words? Gram for gram, kale has more than twice the vitamin C as an orange.

2. It's...kind of fatty (in a good way!). We don't typically think of our greens as sources of even healthful fats. But kale is actually a great source of alpha-linoleic acid (ALA), which is a type of omega-3 fatty acid that's essential for brain health, reduces Type 2 diabetes risk, and benefits heart health. Each cup has 121mg of ALA, according to Drew Ramsey's book 50 Shades of Kale.

3. It might be the queen of vitamin A. Kale has 133 percent of a person's daily vitamin A requirement—more than any other leafy green.

4. Kale even beats milk in the calcium department. It's worth noting that kale has 150mg of calcium per 100 grams, while milk has 125mg.

5. It's better with a friend. Kale has plenty of phytonutrients, such as quercetin, which helps combat inflammation and prevent arterial plaque formation, and sulforaphane, a cancer-fighting compound. But many of its top health-promoting compounds are rendered more effective when you eat the stuff in combination with another food. Pair kale with fats like avocado, olive oil, or even parmesan to make fat-soluble carotenoids more available to the body. And acid from lemon juice helps make kale's iron more bioavailable as well.

6. The leafy green is more likely to be 'dirty.' According to the Environmental Working Group, kale is one of the most likely crops to have residual pesticides. The organization recommends choosing organic kale (or growing it yourself!).

Magnesium could help you melt body fat and improve training in no time. That's right ladies, being deficient in this mineral could be causing you all kinds of problems that are preventing you from shifting that unwanted body fat.


http://www.shape.com/weight-loss/food-weight-loss/6-things-you-dont-know-about-kale

Is Magnesium Oil the Key to Weight Loss?

Magnesium could help you melt body fat and improve training in no time. That's right ladies, being deficient in this mineral could be causing you all kinds of problems that are preventing you from shifting that unwanted body fat. 

At Fitter London we have been using magnesium oil for years, this stuff works a treat and by the end of this post you will be ordering a box load. Keep reading...

What is magnesium?

Magnesium is usually referred to as a 'macromineral', our food must provide us with hundreds of milligrams each day (the other macrominerals are calcium, phosphorus, sodium, potassium and chloride). Inside the body, magnesium is found mostly in our bones (60-65%) and muscles (25%). Like all minerals magnesium cannot be synthesized by our body and so must be sourced from diet.

Benefits of using Magnesium Oil

Magnesium is sometimes regarded as a 'smoothie' mineral due to its ability to relax our muscles. It serves as a chemical gate blocker - as long as there is enough magnesium around, calcium can’t rush into the nerve cells and activate them. If our diets lack magnesium nerve cells can become overstimulated, triggering muscle tension, muscle soreness, spasms cramps and muscle fatigue. Magnesium is also involved in the metabolism of proteins, carbohydrates and fats. Some fuels cannot be stored in our muscle cells unless adequate supplies of magnesium are available. Applying magnesium topically as an oil means it can get straight to the place it needs to be without having to pass through the digestive system.   

Once absorbed through the skin it helps to: 

·         Increase DHEA (precursor to sex hormones) promoting overall healthy hormone balance.

·         Aid muscle recovery & repair.

·         Reduce muscle soreness.

·         improve quality of sleep.

In fact, its metabolic role is so diverse it’s difficult to find a bodily system that is not affected by magnesium deficiency. The following signs may indicate a deficiency in magnesium:

- Muscle weakness or frequent tremors, cramps and spasms

- Heart arrhythmia, irregular contraction or increased heart rate

- Softening and weakening of bone

- Imbalanced blood sugar levels

- Headaches

- Elevated blood pressure

We’re not the only fans! Top kettlebell coach and hormone expert Mike Mahler is also a huge fan of magnesium:

'One very important unique component of magnesium oil is that it increases DHEA levels big time and is an overall hormone optimizer... as magnesium is absorbed through the skin and underlying fatty tissues of the body it sets off many chain reactions, one of which ends in the production of DHEA. DHEA is a critical hormone for stress management and balancing the actions of the stress hormone cortisol. DHEA also acts as a backup reserve for testosterone production.'

Mahler emphasizes the benefits of topical application as opposed to oral: 'When you are stressed your ability to absorb and utilize oral forms of magnesium is compromised. Fortunately, magnesium lotion is applied topically and does not have to deal with the GI tract.'

How does magnesium oil aid sleep?

Because this mineral helps relax muscles, applying magnesium before bed can relieve insomnia by reducing the movement and restlessness that keeps you awake at night. Magnesium also calms the mind and helps you relax, essential if you suffer from stress and anxiety and find it hard to switch off at night.

Food sources of magnesium

Supplementation with this awesome mineral is not the only way to achieve this, plenty of foods are rich in magnesium:

·         Pumpkin seeds

·         Spinach

·         Swiss chard

·         Salmon

·         Sunflower seeds

·         Sesame seeds

·         Halibut

·         Black beans

·         Navy beans

Cooking and processing can vary the magnesium content of food. If magnesium exists in water-soluble form then blanching, over-steaming or boiling these foods can result in a substantial loss of its mineral content. With other foods, like almonds or peanuts, little magnesium content is lost in roasting or processing into nut butters as long as the whole nut is used.

How do other nutrients interact with magnesium?

The relationship between magnesium and calcium is one of the most actively researched. On the one hand magnesium is required alongside calcium to maintain a healthy metabolism. However, magnesium may also compete with calcium, for example, in the contraction of a muscle. This complex relationship between calcium and magnesium means that a healthy diet must contain foods rich in both minerals.

Magnesium can be attached to the building blocks of protein (amino acids), increased intake of protein can boost the bodies magnesium status.

Post Workout

I like to apply magnesium post workout and before bedtime. I experienced a huge reduction in muscle soreness and an enhanced quality of sleep, both of which have made a huge difference to training, energy and recovery.

Magnesium has a known effect in aiding fat loss. If you sleep better you will look great and have more energy, If you have more energy you will train more, if you train more you will get greater results and you will stick at it and therefore be a fat burning machine. So, plaster this stuff on or, better still, get someone else to rub it on for you and watch the magic happen.

BY MATT WHITMORE

http://www.ivillage.co.uk/magnesium-oil-the-key-weight-loss/140851 Health Fitness Weight Loss