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7 Ways To Take Care Of Skin Naturally

admin — Tue, 22 Mar 2016 02:04:06 +0000

Clear glowing skin is a dream for every person. No one likes pimples, dark spots or acne. Getting healthy skin takes a lot because different parts of the skin have separate textures and need different care. Chemicals released to the skin from the various products we use damages the skin every day. But where there is a will there is a way.

If you can make it a daily routine of taking care of your skin, you can be sure to reap the fruit of your hard work. These tips are all natural, easily accessible, which not only gives you better skin but also a healthier life.

1. Know your skin

Every person has a different skin type and hence is not given the same treatment. Be it dry or oily skin you have to seek doctors or professional advice on what treatment best suits your skin type.

2. Skin hydration

Unlike our pots and pans, your skin needn’t be scrubbed to be cleaned so don’t overdo it. Washing your face and skin twice helps to wash away excess oil and germs that settle on it. It also keeps the skin get moistened and soft.

3. Eat healthily

You are what you eat and everything starts with your diet. Eating foods that are rich in vitamins, omega 3, and oil is very good for the skin. Fruits, vegetables, and foods rich in protein are very good for healthier skin.

4. Drink a lot of water

Want a glowing skin?-then try drinking water every day. Water does not only flush out harmful toxins in the body but it also makes the skin look and feel healthy. Drinking 2 liters a day can make you healthier and give you the perfect skin you desire.

5. Use natural make-up

For all make-up lovers, try swapping chemical filled ones for natural facial masks and treatment. Make-ups containing natural ingredients soften the face and helps reduce pimples and other facial problems.U sing natural foods like honey, cucumber, pumpkin, tomatoes etc can help make your face glow without harming you.

6. Sleep

How to have beautiful skin? If this is your question, the answer is sleep. Being awake or stressful releases hormones that lead to excess oil production. Try getting 7 to 8 hours of sleep every day to make you look radiant and energized all day long.

7. Avoid the sun

The sun which is the main source of vitamin D can be harmful to the skin. The sun rays increase aging of the skin and dehydrate the skin making it dry. Avoid going out during the afternoon house, because the rays are strongest during this time. Wear protective clothing or apply natural sunscreen products to protect your skin. You could always get a hat or cap to protect your face.

Conclusion

By adding these changes to your lifestyle, you are sure to experience glowing flawless skin. These tips are natural skin care solutions, which will cleanse your skin from within and provide clear skin naturally. Your body mind and skin will feel refreshed and extremely healthy. So take care of your skin and stay healthy.

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Healthy Foods for Breakfast that Helps in Losing Weight

admin — Sat, 12 Mar 2016 02:12:22 +0000

You must have heard that breakfast is the most important meal of the day. Well yeah it’s true. It helps maintain a desirable weight, give energy, satisfies appetite, helps build muscles and also helps you stay focus. Studies show that, people who eat a healthy breakfast incline to be lean and for those who are on a diet are mostly successful in losing weight and maintaining it. So rushing out in the morning without taking breakfast can lead to overeating later on in the day.

One of the most important decisions to make in the morning is to drink something in order to keep yourself hydrated after waking up from a sleep. Here are some nutritious meals that are quick to prepare and tips to imbibe in the morning.

Protein Shakes

Protein shakes work fine due its high content of protein. They preserve lean muscle mass and boost the burning of calories. In overall, keeps your body healthy.

Drink Tea and Not Coffee

Green tea may be the healthiest of all, but if that’s not available, other teas also provide antioxidants. It contains a rich source of antioxidant called catechines which boosts the immune system. Tea keeps you hydrated because it has less caffeine unlike coffee. Or instead you can try the unsweetened and nonfat iced coffee.

Peanut Butter

According to studies, peanuts happen to be the top 5 foods that helps in weight loss. This legumes also help in regulating fat genes down. It promotes muscle growth and provides protein and carbohydrate.

Almond Butter

Almond butter is an excellent alternative source of protein, it is also a source in antioxidants, fiber and monounsaturated fats according to studies. It is preferable by many people because it contains slightly less saturated fats than peanut butter. But both peanut butter and almond butter are comparable because each contain about 100 calories per tablespoon.

Oatmeal

Any type of oatmeal but not the flavored ones, which contains sugar, are great choices for breakfast. Try sweetening the oatmeal with milk and with fruits and nuts. Oatmeal provides fiber which helps to reduce cholesterol level. Oats also help to keep you satisfied and full for some hours.

Eggs

Eggs are a wonderful and healthy source of protein and also provides vitamin D. The York in eggs are really important as they produce protein and vitamin B12 which helps to breakdown fat and muscle contraction because they attack the genes mechanism that alleviates the body to store fats.

Apples

One of the best fruit source for Fiber. It helps reduce the risk of diabetes and cholesterol.

Bananas

Provides water and filling fiber alongside with Potassium. It also provides white blood cells and helps prevent type 2 diabetes.

Berries

Extremely high in antioxidants. Also provides Vitamin C and K. they also help to prevent fats from forming in the body.

Sweet potatoes

These are packed in nutrients. They are high in fiber and provides rich vitamins and minerals.

Water melon

It provides high amount of vitamins, minerals and antioxidants in a low amount of calories. It helps lowers fat accumulation and also reduces the level of soreness in muscles.

Avocados

They are high in fatty acids and also contains 20 vitamins and minerals. It helps to reduce the risk of diabetes, heart diseases and obesity.

Conclusion

Studies show that missing breakfast is less likely to compensate the required nutrients needed by the body later on during the day. Breakfast is needed to restore glucose levels which is needed by the brain to function. It improves mood and lowers stress level. So really, breakfast is the best meal for your weight lose plan.

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5 Healthy Foods That Could Sap Your Energy

David Abraham — Mon, 25 Jan 2016 16:20:15 +0000

Do you regularly feel tired for no apparent reason and find it hard to keep up with your workout routine as a result? While there may be a number of reasons for this, one major possibility is that you’re consuming high amounts of some energy sapping food(s).

Perhaps you were not even aware that there any such foods that could sap your energy levels and make exercise and physical activity more difficult for you; you will find this article helpful, as we show you 5 usually healthy foods that could actually be sapping your energy.

1. Coffee

You might have heard quite a bit on how coffee is such an amazing energy boosting miracle food, including from us here at Trainer.ae, and might therefore find it surprising that coffee is at the top of our list of energy draining foods. The reason is quite simple: while the beneficial properties of coffee are really quite immense, the problem is that lots of people overdo coffee, drinking several cups throughout the day.

As with most things in life, too much coffee has negative effects too and these include leaving you feeling energy drained after a while. The real problem with coffee lies in the specialty brands which have sugar levels that are way too high, containing on average, about 35 grams of sugar—the equivalent of 8 teaspoons of sugar in one serving. The problem with sugar is that it raises energy levels but only for a very short while, after which they drop massively, and leave one feeling drained.

2. Yogurt

Yogurt is an amazing health food that is not only rich in protein that aids muscle building, it also provides healthy bacteria which are good for the gut, and helps in burning belly fat. However, most types of yogurt that are readily available in supermarkets have been heavily processed and contain massive amounts of sugar.

3. Bread

Everyone loves a bagel, or some other sort of bread in the morning, and while these are not unhealthy in moderate quantities, they do contain amounts of sugar that could be harmful to your energy levels when taken in excess. White bread in particular is the major culprit to watch out for as it contains alarmingly high levels of refined carbs which quickly turn to sugar in the blood and eventually cause insulin resistance, which is often the precursor to several major health complications.

4. Fruit juice and smoothies

Natural fruit juices and smoothies have a number of health benefits including being loaded with vitamins and fiber, and can help in weight loss. The problem with these foods is that despite their undeniable health benefits, when taken in excess, they may have harmful effects. Studies have shown that fruit juices contain levels of sugar that are way too high for human consumption, and people who drink too much of juices such as orange juice are actually more likely to develop obesity.

5. Wine

Both white and red wine have numerous health benefits (though red wine is the preferred option), with benefits in particular for heart health. However, alcohol in any form will have an impact on your energy levels as it is typically a depressant and will make you feel sleepy. Asides this, alcohol is also loaded with low quality calories.

Conclusion

You might not need to forego these foods completely, as they do possess some qualities that are helpful for health, and although in excess these foods will sap your energy levels, some of them, like coffee, will actually provide you with a massive and sustained energy boost. The key is moderation.

Hiring a fitness trainer is an excellent idea for getting lasting fitness and health results, and if you would like to speak to one, we would be glad to connect you with a trainer you can trust. Please get in touch with us at:

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5 Healthy snacks You can have during the day

Joshua Smith — Sat, 14 Nov 2015 16:19:16 +0000

We all love a good snack, something tasty to please the tongue, small enough to eat fast and just large enough to fill our bellies; but not too large to make a whole meal. This is a snack. But how good would it be if we could add healthy to that description. It is something we take in between meals to just keep us going till our next meal.

Most snacks eaten today are not healthy and some of them are so bad, doctors would advise you to avoid them. But today we are not going to focus on unhealthy, but healthy and nutritious snacks you can eat. The recommended calories intake for the average person daily should be 2700 calories if you are a man and 2200 calories if you are a woman. Snacks can serve as a major source for this daily calories intake. The following are healthy, nutritious snacks that can also supply a substantial percentage of our daily calories intake.

Popcorn

Popcorn is a 290 calories whole grain, high in fiber and all natural when made at home without additives and artificial flavorings. Fiber helps reduce cholesterol in the body. Fry popcorn in healthy oil and then sprinkle it with pistachios which is rich in nutrients. This snack has very little fat (good for those who do not want to add weight) and is capable of giving you a quick boost of energy.

Avocado, citrus salad and black bean salad

This 255 calories snack is especially good for those who want to get more fruits and vegetables into their diet. This snack is made up of a variety of fruits and vegetables including, black beans which are high in fiber and protein, tomatoes and other veggies which supply fiber, avocado which provides a healthy amount of fat (so no oil is needed for this snack) and oranges. The oranges are freshly squeezed, chopped and spiced. This is topped with fresh juice and grated spices.

Apples and Cheese

This thirty calories snack is easy to make. You can use as many fruits as you want with cheese and apples. Fruits provide fiber and other important nutrients. The cheese provides proteins to normalize blood sugar and suppress hunger pangs, and also provides calcium for strong bones and teeth. This snack also has the added benefit of using reduced-fat cheddar cheese which has much lower fat content than normal cheese. This cheese is cut and served on apple slices.

Whole grain crackers, grapes, and cottage cheese

This is a 138 calories, nutrient rich whole grain snack. The cottage cheese supplies protein and calcium, while the whole grain lowers blood sugar and cholesterol. The whole grain cracker can be made of cracked wheat, whole wheat, rye or quinoa. The cheese is rubbed on the cracker like cream and another cracker is placed on to it and is eaten.

Midday Melon Juice

Melons are a rich source of vitamins A and C, beta-carotene, phyto-chemicals, folic acid, calcium, magnesium, phosphorus and potassium and many other nutrients. They are originally nature’s multivitamin. As 92 percent of melons is made up of water, this juice will help keep you hydrated and make you feel full for a long time. This melon juice is eaten with plenty of vegetables and fruits. They can be any vegetables or fruits of your choosing like banana, pear, salad, etc.

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7 Foods to Keep Weight off You during Winter

Uel Abraham — Fri, 30 Oct 2015 08:50:30 +0000

For many, it’s hard enough to achieve The New Year resolution of getting fit before the next year. It’s a short road to December, and “Winter is coming”.

The season that is filled with so many distractions, making it harder to get or stay fit. A big distraction during this month is all the enticing junk on sales in Supermarkets. However, if you really want fitness, you have to overcome the temptation to snack on these and consider a more healthy food selection.

This article shows you 7 foods you should eat during winter for weight loss.

#1. Guava:

If you haven’t eaten this yet, but have eaten say, a pear, you’ve got a near match. Guava is a tropical fruit and very tasty, but this is not the only reason you’re advised to eat it.

Guava contains five times more Vitamin C than an orange, and oranges are very rich in Vitamin C. This is not all this fruit has to offer, it also contains potassium, calcium, and iron. These are minerals you don’t want to be dearth in your diet.

Why eat it during winter? With all the minerals it offers, you wouldn’t be worried about your calorie intake. Research has shown that the average-size guava contains only 60 calories.

#2.Dark Chocolate:

It’s almost traditional to eat chocolates and sweets during Christmas, which happens to fall during winter.

Well, you can go with the tradition and eat dark chocolates! These are rich in antioxidants, iron, magnesium, copper, and every mineral your body needs, and the greater part about it is that they are low in calories.

#3. Greek Yogurt:

Yogurt on its own is extremely rich in nutrients like calcium, magnesium, protein, etc.

The Greek version of this comes out with more power, going beyond the regular amounts of calcium and protein in regular yogurt. It also helps you stay satisfied for longer periods of time.

#4. Oysters:

If you’re thinking of making a sandwich during winter, and all that comes to your mind is cheese and a fatty piece of ham, you ought to consider using oysters.

They are a great source of protein. Research says more than 65% of its content is strictly protein.

Moreover, one oyster on average contains only 8 calories with an amazing variety of minerals like iron, calcium, fluoride, zinc, and others. That’s almost every mineral you would want to have from such a small piece of meat.

#5. Maple Syrup:

This may not be the ideal snack, but it is the ideal replacement to artificial sweeteners and even sugar, yes. A tablespoon of maple syrup provides you with 50 calories and contains more minerals and vitamins than sugar.

#6. Oatmeal:

oatmeal

The universal breakfast meal that’s more than just that. Oatmeal is significantly low in cholesterol. Research has shown that eating oats is linked to a 7% drop in LDL Cholesterol (the bad cholesterol).

This great meal is also rich in fibre which aids in digestion and helps limit risks of constipation and helps control blood sugars.

#7. Potatoes:

These are usually associated with high starch foods like white bread and rice. But unlike these other starch foods, potatoes contain more than one beneficial nutrient.

These include Vitamin C and B6, which bolster your immune system and help you fight against diseases. They also have good amount of fibre, research shows 4 grams of fibre to be in one average-sized potato and this fibre aids in digestion.

It’s easy to eat the wrong foods during winter and this is a period that makes most people lazy. You may not be able to burn all the calories you get from junk food you may eat during winter. Eat healthy, and remember you want to look good the next year.

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5 Ways To Boost Your Metabolism

Sally Njie — Thu, 08 Oct 2015 07:07:35 +0000

We’ve all wondered,at some point, how skinny people eat so much and still remain skinny. The answer is fast metabolism. Your metabolism is the multiple chemical and organic processes occurring within an organism necessary for the maintenance of life. These processes create the energy that keep you going by converting the food that you consume into energy. Your rate of metabolism determines how fast your body burns calories, bodily functions and your energy level. So if you’re looking for a faster metabolic rate to shed those pounds faster and enjoy a better quality of life, keep reading!

1.Eat More Protein.

Unlike other nutrients like carbohydrates or fat, proteins contain amino acids which are not easily digested so your body burns more calories trying to break them down. This is known as the thermic effect. Foods like tuna, fish, cheese, yogurt etc contain high amounts of protein that is just what you need for the boost you need.

2.Build more Muscle

Studies have revealed that strength training can rev up your metabolism from 6-7% because it builds more muscle which burns more calories. The muscle mass you have determines the amount of calories you burn and builds more lean muscle mass.

3. Eat more Breakfast

“Breakfast is the most important meal of the day”. You’ve probably heard this loads of times. Well now you know the reason. Your metabolism slows down while you sleep and eating a proper breakfast of 400-600 calories will jump-start your system back to life. Breakfast skippers don’t get to burn calories till lunchtime while breakfast get to burn calories from the digestion of their breakfast and as a result, lose more weight.

4. Spice up your Meals

Research has revealed that spicy food dramatically boosts your metabolic rate.
Cinnamon and hot peppers has been especially recommended to temporarily rev up your resting metabolic rate. This is because spices like that are known to speed up your metabolism by stimulating the body to release adrenaline and other stress hormones. So heat up your menu! A little more hot mustard, wasabi or hot sauce can’t hurt anyone.

5.Rev up your workouts!

Intensity is the key. Vigorous exercise is the greatest metabolism-booster there is. This burns calories during and after the workout (its known as the After-burn effect). The duration of the after-burn effect is determined by the intensity of the workout.

Conclusion
A sluggish metabolism is quite unhealthy and leads to being overweight or obesity. Follow these tips and reap the long-lasting benefits of a healthier life.

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Food Satisfaction : Helping You Stay Full for Longer

Christina Helen Brown — Tue, 16 Jun 2015 11:02:45 +0000

When you’re watching your calorie intake to lose or manage your weight, there will be days when you might experience ongoing hunger, even when you’re eating at the top of your calorie range.

But don’t give up on your new way of eating until you add what could be the missing ingredient back into your eating and weight loss program.

Satiety is that wonderfully pleasant feeling of fullness you get as you eat, when you’re no longer hungry, but aren’t overly stuffed or uncomfortable. The more satisfied you feel after a meal, the less you’ll eat later.

Eat More Low Density Foods
Calorie density refers to the number of calories per gram of food. Foods that are high in calorie density contain a high number of calories per gram; foods that are low in calorie density contain a low number of calories per gram.

When you eat too many calorie dense foods, you’ll end up consuming a lot of calories to fill your belly. If you focus on low calorie density foods, you can fill up on fewer calories because low density foods contain a lot more water, which adds weight and volume to the food, but no calories.

When you eat food, even water-rich food, you get more sensory stimulation because you have more food going through your mouth and you’re eating for a longer period of time, both of which help you feel more satisfied with your meal.

The following are all water-rich food choices with about 90% bound water. They can have a great impact on the calorie density of your diet.

Eat more soups : chicken noodle or vegetable. Be sure to look for soups that have less than 200 calories per 1 cup serving.
Eat more leafy greens : lettuce, baby spinach and mixed salad greens with fat-free dressing.
Eat more fruits : apples, blueberries, cantaloupe, grapefruit, oranges, peaches, strawberries and watermelon.
Eat non-starchy vegetables : asparagus, broccoli, carrots, cauliflower, celery, cucumbers, tomatoes and winter squash.

Fill Up on Fiber
Fiber contains only 1.5 to 2.5 calories per gram, while other carbohydrates contain 4 calories per gram. Fiber-rich foods also necessitate more chewing and slow the passage of food through the digestive tract. The fiber in carbohydrates helps prevent those peaks and valleys in blood sugar levels that can cause cravings and poor food choices.

Eat more fiber : from whole grains, fruits and vegetables with skins, beans, lentils and legumes. Aim for 25-35 grams each day to help reduce your calorie intake and increase your satiety level.

Lean on Protein

Meeting your protein needs is important, but eating more protein than your body needs will NOT boost your metabolism.

Eat lean protein : meats, chicken, seafood, low-fat dairy, legumes, lentils and soy products.

Go Nuts
Nuts have been shown to have a very positive impact on satiety because of their protein and fiber content. A small handful of these nutritious nuggets will often hold you over until your next meal.

Choose nuts : peanuts, almonds, walnuts, cashews and others. Even seeds make good choices.

Drink Up!
Drinking plain old water can help with your weight management program, especially if you are substituting calorie-containing beverages like regular soda, juice and sweetened coffee for water, which is healthy and calorie-free.

More water: throughout the day, aiming for about 8 cups total. Some calorie-free beverages can make good choices, but moderation is important.

Healthy Foods : Healthy Snacks for Cheese Lovers

Christina Helen Brown — Mon, 15 Jun 2015 15:41:37 +0000

Baked Mozzarella Sticks

Cheese sticks can have 700 calories and 41 g fat plus a day’s worth of saturated fat. Make your own with panko (Japanese breadcrumbs) and low-fat cheese sticks.

Swap the mozzarella for Cheddar to change things up, and dip into your favorite salsa or marinara sauce.

(152 calories per serving).

Cheesy Stuffed Tomatoes

You’ll love this spin on the tomato-basil-mozzarella salad.

Hollow out two small tomatoes, then fill each with 1/4 cup low-fat cottage cheese.
Top with chopped basil or chives for a quick, protein-packed snack.

Queso-Salsa Dip

This cheesy snack is so easy, it doesn’t require a recipe:

Stir one serving (approximately 1 oz.) of reduced-fat or fat-free cream cheese into your favorite salsa
Microwave until warm and bubbly.
Serve with your favorite baked chips or sliced veggies.

Cheese Quesadilla

When you crave something warm and cheesy, a simple quesadilla is a great choice.

Place 1 oz. of your favorite reduced-fat cheese inside a whole-wheat or corn tortilla.
Microwave until warm or heat in a skillet, flipping halfway through.
Slice into at least four wedges and dip into salsa or tomato sauce.
Add lean chicken or beans for protein and veggies for a boost of filling fiber!

Better Cheese Dips

Make your own cheesy dip to save money, and you’ll also cut down on extra fat, salt and calories.

Pimento Cheese

Pimento cheese is salty, creamy and tangy but also quite fatty. Slim yours down by choosing reduced-fat mayo and cheese, and up the nutrition factor by stirring in chopped scallions and extra pimentos. These recipes have under 200 calories a serving!

Can Foods Help For A Stronger Immune System?

Christina Helen Brown — Fri, 05 Jun 2015 11:50:51 +0000

Well the answer to the question is YES! The right foods can prevent you from getting sick and help you recover quicker if you do fall ill. The problem is that staying healthy seems almost impossible when your children bring home an illness or you got sneezed on in the subway, a co-worker keep coming to work when they should be calling in sick!

However, don’t doubt your immune system as it’s an incredible thing. The bacteria in your gut is actually a powerful army willing to fight on your behalf, but only if you feed them properly. And if you do get sick, certain foods can help you recover quicker.

What you eat today can determine whether or not you get sick tomorrow.

The immune system is your best line of defense.

To stay healthy, energetic and sick-day-free, we have to strengthen our immune systems.

How the immune system works:

Our body’s battle for immunity begins in the mouth. Bet you didn’t know that your saliva contains powerful antimicrobials like lysozyme, alpha-amylase and lactoferrin. Any germs that sneak past those will confront our stomach’s hydrochloric acid. Should they still survive, they’ll go up against the proteins and chemical compounds in our digestive system that break down bad bacteria.

Finally, our own personal good bacterial population goes to work. They prevent bad bacteria from entering our bloodstream or taking root in our small intestine and colon. Those good bacteria are called probiotics.

Feed your bacteria.

If you want those bacteria to work for you, you’ve got to feed them. They need nutrient-dense, fiber-rich whole foods. That’s why a balanced whole-foods diet is your best insurance against all kinds of viruses and infections.

In other words, if your diet is lousy, you’ll get sick more often and stay sick for longer. Eating poorly while you’re sick will only make you sicker. Good nutrition, on the other hand, enables your body to deliver a swift roundhouse kick straight to those germy invaders.

Prebiotics and probiotics.

Prebiotics ( bacteria food), are a form of semi-digestible fiber. You should get at least two to three servings of prebiotic-rich foods each day, a lot more if you’re unhealthy and need extra support from your gut flora.

Some of the best whole-food of prebiotics are:

* Vegetables: asparagus, garlic, leeks and onions
* Carbs: barley, beans, oats, wheat and potatoes
* Fruits: apples, bananas, berries and kiwifruit

If you’re healthy, aim for one to two servings of probiotic-rich foods each day (more if you are trying to prevent or alleviate a medical problem).

Eating lots of prebiotics and probiotics will help you fight off viruses and bacterial infections.
Is there tricks to help you get un-sick quick?
Certain foods can help you kick that crummy feeling quicker. For example:

Garlic: It acts as an antibiotic and lessens the severity of colds and other infections.
Chicken soup: It provides fluids and electrolytes and may contain anti-inflammatory properties that decrease cold symptoms.
Green tea: It boosts the production of B cell antibodies, helping us rid ourselves of invading pathogens.
Honey: It has antibacterial and antimicrobial properties and helps suppress coughs. A few teaspoons in a cup of green tea are all you need.

Are you eating regularly?

The power of specific foods give your body is great, but if you really want to give your immune system a boost, consider how you eat most of the time.

How much are you eating? Consistently over or under eating could compromise how the immune system responds to invaders.
Hooked on sugar? Added sugars and high-glycemic-load diets may reduce white blood cell function and encourage inflammation, damaging your overall immune system.
Not getting enough protein? In general, one palm-size portion of protein for women and two palm-size portions for men should be included at each meal.
Vitamins: Lots of fruit and vegetables are needed to get the vitamins and minerals your immune system needs. That includes iron, zinc, magnesium, manganese, selenium, copper, folic acid and vitamins A, C, D, E, B6 and B12. So, boys and girls, do what your mother told you and eat your veggies.

An overall, healthy balanced diet that supports your immune system is your best bet to avoid getting sick in the first place.