Cholesterol fighters

• Beans
• Honey

Cancer fighters

• Cranberries
• Raspberries
• Pomegranate
• Apple (reduce lung cancer risk and slow the growth of prostate cancer cells)

Heart disease fighters

• Purple potatoes
• Blueberries
• Black currants
• Purple grapes
• Red wine

Wrinkle fighters

• Apricots
• Cantaloupe
• Lemon
• Pecans
• Almonds
• Sunflower seeds
• Flax seed (full of 6 fatty acids as well as Omega 3)

Breast cancer fighters

• Broccoli
• Brussels Sprouts
• Cabbage
• Kale

1. Be yourself
Adults pretend to be someone they are not or imitate some others. They are not showing the real image, instead trying to project an image, that’s in their dreams. Like children you should project your own image and make others accept the real you.

2. Smile
Average adults spend most time with their own problems which makes them smile less. But kids enjoy most times irrespective of the situations, and smile often. Adopting a healthy attitude, like kids, help you to lower the pressure and keep the life smooth going.

3. Friends
‘What others think’ – these negative thoughts hold people back from making friends. But kids makes
friends where ever they are. Like kids we can also make friends by keeping our worries away.

4.Take a nap
Stress holds adults even from sleep. Many have sleepless nights which force them to take sleeping
pills or adopt any other methods. But kids are good at it, they can take a nap even in a sofa. Practice this, it helps to sooth the tiredness.

5. Taking risks
Children take risks with out any worries. They do whatever they feel. We can also adopt this
behavior, which helps us to take a step forward in the required situations with out worries.

Advantages of having muscles

• Muscles increase resting metabolic rate, which helps in burning more calories.
• A more lean and slim you! Muscles take less space than fat. More muscles means more slimmer you.
• It prevents injuries, strengthens bones and tissues.
• Enhanced balance and stability

The above advantages are applicable only, if you are using enough weights. Researchers says most are choosing weight below what is needed to stimulate muscle growth.

How to lift for fat loss

• Choose a weight, you can lift only 16 times. No need for a complete failure, make sure you’re challenging your body.
• Begin with 1 set of each exercise, slowly working your way up to 2-3 sets.
• When you’ve added sets and compatible with existing weight, add more weight so that you can ONLY do 8-12 reps.
• Continue to progress, until you reach the max reps (no more than 16). Increase your weight and drop your reps back down to 8-12.

1. Physically stronger
Weight training makes women physically stronger by increasing strength. It helps you in your day to day activities like lifting kids, groceries and makes you less dependent.

2. Fat loss
Weight training increases lean muscles and burn more calories. ie. For each pound of muscle you gain, you burn 35 to 50 more calories each day.

3. No bulk
Women don’t gain size like men because women have 10 to 30 times less of the hormones that cause muscle hypertrophy. Weight training develop muscle tone and definition in women.

4. Athletic performance
Strength training improves your overall performance which helps increase your athletic performance.

5. Prevent osteoporosis
Weight training decreases the risk of osteoporosis and increase spinal bone mineral density by 13 percent in six months.

6. Healthy heart
Weight training can improve cardiovascular health by lowering bad cholesterol and increasing good cholesterol. It also lowers blood pressure.

7. Reduce risk of injury
Weight training strengthens joints and helps prevent injury. It also helps relieving back pain and arthritis.

8. Prevent diabetes
Weight training increase glucose utilization in the body, which reduces the risk of diabetes.

9. Fight depression
Women who strength train feels more confident, which helps in fighting depression.

10. Improvements irrespective of age
Women who start weight training increases strength irrespective of age.

Workouts

1. Consistency is paramount! Keep changing the workout everyday. Do something different, anything! Every time you get tired, do one more last set!
2. Don’t forget legs – large muscle – promotes testosterone, which helps increase overall muscle mass. RUN/walk when u can for cardio!
3. Run/ walk (flat and incline) for 1 minute each, alternating, totally for maximum 15 minutes is good enough! My target — 700cals per workout (cardio+weights).
4. Days when you just can’t get yourself to work out, you’re free not to. BUT GET YOURSELF TO THE GYM FIRST and decide THERE! Works for me every time.
5. Body doesn’t grow in the GYM, it grows while you rest! Whether to lose weight or gain muscle — get good sleep!
6. There is nothing such as spot reduction, genetically we are predisposed to accumulate fat cells in certain areas.
7. Tone your thigh muscles. High reps, low weight. Cardio, diet, and you should see results. If not — TRY HARDER!

   On supplements

8. My fave supplements – Vitamin C, multivitamins, antioxidants, L-glutamine, omega 3 (never 6), creatine (only to bulk for short periods).
9. Protein supplements are great if used right. Don’t overdo anything. Also remember TO DRINK WATER — probably the only alkaline food in our diet!

1. Almonds
Almonds are great sun blockers. The vitamin E contained in almonds helps the skin to defend against sun damage. Study shows people who consumed about 20 almonds has less sun damage that those who took none. As vitamin E is an antioxidant, it keeps you away from the dangers of free radicals.

2. Flax seeds
Flax seeds contains omega-3 fatty acids which is a wonderful wrinkle fighter. It erases out the spots and the fine lines and makes the skin beautiful.

3. Tomatoes
Tomatoes eliminate free radicals caused by ultraviolet rays from the body. It is the free radicals which makes the skin look aged.

4. Sweet Potatoes
Sweet Potatoes,loaded with vitamin C, helps removing wrinkles.

5. Spinach
Spinach helps maintain and repair DNA, prevents the cancer-cell growth up to an extent.

6. Safflower Oil
Safflower Oil is a natural moisturizer which protect the skin from dry, flaky, or itchy skin. The omega-6 fatty acids found in safflower oil may even help eczema patients.

7. Carrots
Carrots enriched with plenty of Vitamin A, prevents overproduction of cells in the skin’s outer layer. ie. fewer dead cells to combine with sebum and clog pores. Carrots reduces the development of skin-cancer cells, good for the eyeballs, and good for clearing up breakouts.

8. Green Tea
Green Tea prevent skin cancer and reverse the effects of sun damage. It is recommended to drink hot, as the antioxidants degrade when it cools.

9. Dark Chocolate
Dark chocolate, reduce roughness in the skin and provide stronger resistance to UV rays.

10. Papaya
Papaya lowers cancer risk, promotes good eyesight, promotes fertility, provides more radiant and glowing skin and prevent wrinkles.

Pros

• Atkins Diet is not only a popular weight loss program, but also an effective one. Many dieters have lost as much as 80 pounds.
• It eliminates bad carbohydrates such as baked goods like cake and white bread.
• Atkins dieters are often very happy to see steak, butter and cream back in their diets.
• You find your “ideal” carbohydrate intake level, during the plan.
• Improvements in cholesterol levels also seen in some dieters.
• As the weight loss program is so popular, it is easy to find support and information.

Cons

• As the diet does not provide enough energy in the form of carbohydrate, the body is forced to go into ketosis and this causes additional burden on the kidneys.
• Not adequate research is conducted on the long-term effects.
• It can cause vitamin deficiencies, as you are missing vital nutrients supplied by fruits, vegetables, and whole grains.
• Atkins diet can adversely affect calcium levels in the body.
• Many dieters experience constipation, halitosis, and sometimes, dehydration.
• Rare complications include osteoporosis, hypotension, liver and kidney problems, and heart disease risk is seen in dieters.
• It is difficult to count the carbs in everything your eat.
• Once you started eating carbs, you many regain weight – may be more than the lost weight.

What is Atkins Diet?

The Atkins Diet is a popular diet by Dr. Atkins and the core concept is based on the theory that over-consumption of and hypersensitivity to carbohydrates is the root of weight-gain. Atkins suggests to refrain from eating “bad” carbohydrates (like processed, pre-packaged foods and junk foods) and instead following a high-protein eating plan.

How Does the Atkins Diet Work?

When we reduce the carbohydrate intake to less than 40 grams a day, our body will enter in to a process called ketosis, a state in which your body burns fat as fuel.According to Dr. Atkins, ketosis will affect insulin production, which will prevent more fat from being formed.

The Phases
The Atkins Diet consists of four phases:

Phase 1: Induction
Here you can lose up to 15 pounds in the first 2 weeks. Limit your carbohydrate intake to 20 grams a day. The only carbohydrates you are allowed to eat is vegetables like lettuce, broccoli and tomatoes(limited to three cups per day). As most fish, poultry and meat don’t contain carbohydrates, you can eat them during this period. Be sure you’re also getting your 12 to 15 grams of net carbs in vegetables.

Phase 2: Ongoing Weight Loss
In this second phase, you start adding more carbs back into your diet by five grams. You can eat other foods, such as nuts, seeds and berries.

Phase 3: Pre-Maintenance
Here your rate of weight loss will slow down. You can “test” certain foods to see if you can safely add them to your diet without gaining so much weight.

Phase 4: Lifetime Maintenance
Once reached the desired weight, you start doing lifetime maintenance and introduce more carbs back into your diet, but not the “bad” ones, as they will result in gaining the weight back.

1. Cleansing

Regular cleansing cleans the accumulated dirt, makeup and oils from the pores. Cleansing process helps the skin to breathe freely. Cleanse the face with every night before retiring to bed is a good anti-aging practice.

2. Moisturizer

Lack of moisture makes the skin more dry, full of wrinkles and scaly. This cause the face to get aged easily. Regular moisturizing makes the skin soft and young and obviously more attractive.

3. Sunscreens

Exposure to the ultraviolet rays of the sun damage the soft and tender facial skin. Sun-burns, black spots, age marks and tanning may cause due to this. Apply a good sunscreen lotion, preferably with SPF 15 and above, on your face and other exposed body parts.

4. Diet

A good diet plays an important role in anti-aging treatment. It is advised to have a balanced diet rich in whole grains, fruits, vegetables, nuts and plenty of fluids. Avoid junk food and sugar.

5.Exercise

Exercises improves blood circulation, which delays the cellular decay and repair quickly from environmental damages and thus slow down the process of aging. Thus it makes the skin young and healthy.

Sun exposure

Exposure to the sun plays an important role in the looks of tattoos over time. Sun exposure makes the tattoos fade. Prolonged sun exposure causes wrinkles, which may also affect the looks of the tattoos.

What to do: Avoid exposure to direct sun, so you can preserve your tattoos for long. Cover your body parts bearing tattoos with clothes when you go out. Sunscreen lotions can also be used as protective medium.

Weight gain & weight loss

Weight gain is another factor which affects the appearance of your tattoos. Drooping of skin will affect the appearance of tattoos. Women usually gets droopy tattoos on their stomach after pregnancy. After losing weight, excess skin will cause tattoos to droop or stretch.

What to do: If the tattoos are on very little skin and muscle, like on the top of your feet, your hands, or your chest, your tattoo probably will not droop much.

Aging

Wrinkles appears as you age, which also affects the looks of the tattoos.

What to do: Tattoos on chest, hands and the legs have more muscles than skin with underlying layers of fat, and are less likely to droop with aging.