To Avoid Back Pain

We all sit in single position for the whole day in the office and ride the bike all the way to our places.
As a result at night, while going to bed, many of us experience a slight pain in the back.

DON'T IGNORE IT AT ALL.....this may lead to many further deceases and disabilities as well.

Don't be panic, just do the following exercise for 10 mins every morning and shoot off the back pain.

Enjoy a healthy living...

Simple Exercises... to keep us fit and avoid back pain.
Need not visit a gym, your home may be the ideal place.

Skin Care and different factors in your daily routine

Explore the methods to keep up a skin that ever lasts for your life by different ways. For example, proper diet is giving major importance to the shine of skin. A diet for blemish-prone skin must be consistently high in protein and fresh raw fruit and vegetables. There are some regulations to observe in the diet.

Although intense exposure to the sun can produce symptoms of aging and can even predispose it to cancer, constant little exposure to sun light in your day's schedule is important to rejuvenate your skin.

The most damaging effect of the sun is that it dehydrates the skin causing it to become dry and rough and wrinkled, freckles, pigmentation and patches may also occur. An immediate reaction is expansion of blood vessels that is why skin looks flushed, red and gets tanned if stayed out in the sun for long. However sun is very good for children, as they require Vitamin D, which is abundant in sunlight for their growth and metabolism.

Skin care by natural products really suits any kind of skin and it is recommended to habituate using natural skin care products on everyday basis.

There are actually some secrets to choose the right method to care your skin. Some tips you would love to follow while you plan a day in beach. Your skin can also shine with the fragrances of Aromatherapy.

There are special tips to follow, to prevent your skin from Anti aging. Your skin in addition sometimes needs facial treatments and look out for the fabulous facial treatments. Do not forget to sense that the skin on your eyes, are also in need of special and unique care.

A Healthy life style

• Start enjoying your work. Remember no one likes to be caught in a job which is not enjoyable. Even then majority of us do not like to do what we are doing so the paradox seems too inexplicable. So the best solution is to find the better side of your job so that so long as you are doing that, you are happy. Very few people in life love their office life and those who do are the ones who are generally happy in life. So the solution lies in our mind than the job in hand. If you still feel that the job is not suiting your temperament, it is always advisable to give it your best and then raise it with your bosses who will appreciate your commitment and sincerity.

• Make it a point to give break to your body and mind. Research has proved that for effective office life, it is worthwhile to take frequent short breaks which helps you stretch and keeps your focus.

• Avoid taking too much caffeine. Caffeine is a mental stimulant but too much of it can cause acidity and increase your stress level.

• You can not avoid stress in office life. In fact a little portion of it is required to keep you going and to avoid monotony. However too much of it counter productive and may lead to feeling of anxiety, helplessness, fatigue and disorientation. Remember one thing. Things are far too trivial than they seem to you. Just think of the best solutions for all the problems you seem are important and put up a sincere effort. Your sincerity will not go unrewarded.

• Do not indulge in procrastination. This is one of the biggest reasons for friction and stress in office. It is better to handle the situation today than to wish away the same, which is only a wishful thinking.

• Exercise regularly. Always remember that exercise has proved to be effective stress buster and there is no substitute for exercise if you want to keep healthy and productive in the long run.

• Have smaller portions of light snacks during the day to keep going. Avoid spicy and oily food which is bad for your health.

Recipes for quick, easy, tasty, and healthy treats.

Fruit Dipping

Ingredients:
1 cup applesauce
1 cup low-fat strawberry yogurt
Slices of your favorite fruits such as strawberries, apples, bananas, pears, kiwi, pineapple, or grapes.


Combine the applesauce and yogurt in a bowl and mix until well-blended. Pour into a serving bowl and serve with the sliced fruits.

Fruits juices for healthy life

Tips - Squeeze at least one fruit drink a day. In this way you eat about 3 to 4 fruits so you can fulfill your daily need;
- Put some ice cubes in the blender with your juice. This cools your fruit drink quickly in summer;
- Put a little bit of banana in your juice mix and blend it like a milk-shake. This gives your fruit drink a certain softness and reduces the bitterness (caused by grapefruits for example);
- Take sweet fruits to blend. Use citrus fruits (oranges, red-grapefruits) as a basis and mix it in the blender with the sweet fruits of your choice. You can squeeze a jar of orange juice that you keep in the fridge and blend it with the fruit of your choice when you want to.


Detoxification
Be careful if you're not used to consuming much fruit, your body could start to detoxify and you even could feel worse than better in the beginning.


Know more - Health and fitness

Tips for a healthy weight gain

1. It takes time to increase muscle weight.
Most athletes can successfully gain ½ to 1 pound per week if they eat enough food to meet their calorie needs and train properly. Increasing calorie intake by 500 to 1000 calories per day can help supply the extra calories needed to gain lean weight.

2. Choose higher calorie foods from all the groups in the Food Guide Pyramid.
For example, choose a multigrain bread over white bread, or juices and milk over water.

3. Eat larger food portions.
Increasing the amount of food that you eat at one time will supply the calories needed to gain muscle weight.

4. Eat five or more meals a day.
Eat plenty of high calorie snacks throughout the day.

5. Drink plenty of fluids that supply calories like juice, milk, milkshakes, and sports beverages.
For example, drinking 1 ½ quarts of grape or cranberry juice supplies 1000 calories. 1 ½ quarts of 2% milk supplies 720 calories.

6. Set realistic goals.
Hereditary factors can play a large role in physique. You are not going to look like Arnold if your parents look like Pee Wee Herman.
The following are some examples of high calorie snacks:

• A soft pretzel with cream cheese or peanut butter
• Milkshakes made with whole milk and ice cream plus powdered milk
• Dried fruit
• Bean and cheese burritos
• Bagel and cream cheese or peanut butter
• Baked potatoes with sour cream, cheese, or chili
• Granola and yogurt
• Muffins
• Peanut butter and jelly sandwich
• Cheese and crackers
• Blender drinks with fruit, milk, ice cream, or protein powders or powdered milk
• High calorie granola bars or energy bars

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Tips to Gain Weight

• To gain weight you must eat more calories than your body burns off, so EAT MORE! The most important thing that I cannot over stress is that you need to eat to gain weight. You need to eat like you've never eaten before. (but not junk food like donuts and chips or candy). In other words, you need a weight gain diet.

• Start eating six meals per day (space them out to about once every three hours). This is a weight gain diet used by those who know what they're doing.

• Increase your protein intake and reduce your simple carbohydrate intake. Without protein your body cannot build new muscle.

• Keep your workouts under one hour. Short and intense!

• Concentrate on free weight exercises that work the large muscle groups. The best weight training exercises for building mass are the simple ones. For mass, stick with compound free weight exercises like squats, deadlifts, bench presses, barbell rows, pull ups and bar dips.

• Use heavy weights and low reps, rest 3 minutes between each set.

• Do only 2-3 exercises per body part.

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