Archive of ‘Health and Beauty’ category

Quick Cardio Workouts You can Do at Home

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Some of us skip cardio workout, since it tends to be time consuming. But, did you know you can achieve faster results from short cardio exercises. Going for a fast and energetic cardio workout can burn more calories and speeds up your metabolism better than slow and steady running. These short and intense exercises can improve you cardiovascular health as much as running. So here are the quick cardio workouts you can do at home:

The Leg Matrix

You should do 1 set of each workout without any rest and take note of the time it took you to complete the circuit. Then you can rest twice that time and repeat the circuit. If you can finish the first circuit in 90 seconds, skip your rest period.

1. Body-Weight Squat: 36 reps

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2. Body-Weight Alternating Lunge: 18 reps for each leg

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3. Boy-Weight Split Jump: 18 reps for each leg

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4. Body Weight Jump Squat: 36 reps

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Squat Series

You can repeat the series twice without resting. Do this for 3 rounds.

1. Body-Weight Jump Squat: To do this, lower your body until you thighs parallel the flow. After that jump as high as you can. Repeat this for 20 seconds.

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2. Body-Weight squat: Do as many reps as you can within 20 seconds.

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3. Isometric Squat: Lower your body until your thighs is parallel to the floor and pause. Hold the position for 30 seconds.

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Countdown

For this part you can choose between option 1 or 2. You need to alternate the two exercises without resting. For the first round, do 10 reps each. For the second do 9 reps, after that, do 8 reps for the third round and so on. Go as low as you can until you reach zero. If you reached zero, you will start with 11 reps for the second week.

Option 1

1. Single-arm Dumbbell Swing

In an overhand grip, hold a dumbbell at arm’s length in front of you waist. Bend at your hips and knees, and then lower your torso until it’s at a 45-degrees angle to the floor. Swing the dumbbell between your legs and then thrust your hips forward and swing the dumbbell up to the chest level as you stand. Then reverse the move, and repeat.

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2. Squat Thrust

Stand with your feet shoulder-width apart and your arms at your sides. Push your hips back, bend your knees, and then lower your body as low as you can into a squat. Now kick your legs backward so that you’re in a push up position. Then quickly bring your legs back to a squat. Stand up quickly and repeat the entire move.

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Option 2

1. Body-Weight Jump Squat

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2. Explosive Push-Up

Assume a push up position; your hands should be slightly beyond shoulder width. Your body should form a straight line from your ankles to your head. Bend your elbows and lower body until your chest nearly touches the floor. Press yourself up with enough force that your hands leave the floor.

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Low Carb Vegetables for Diabetics

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Monitoring your food intake is very important when you have diabetes. A healthy diet plan recommended for diabetics usually include foods that are rich in nutrients but low in carbohydrates, added sugar, and fat.

There are a lot of low carb vegetables that you can include in your diabetic –friendly diet plan. These vegetables are a good source of vitamins, minerals and fiber, yet they are low in calories. The following vegetables can be included in your diet plan as they will surely benefit your health condition.

  1. Green Pepper. A one-half cup of sliced green pepper only contains 2 grams of carbohydrates. It is rich in folic acid that reduces homocysteine, an amino acid that amplifies the risk of heart disease and stroke and also destroys blood vessels. Green bell pepper also has vitamin A, C, and K.
  2. Spinach. This green leafy vegetable is a good source for antioxidants that prevent the risk of high blood pressure. Flavonoids, an anti-cancer and anti-inflammatory agent,  are also found in spinach. A half-cup cooked spinach has 3.5 grams of carbs.
  3. Romaine lettuce. It’s rich in potassium that helps lower blood pressure. Plus, it’s a nice source for beta-carotene and vitamin C. A cup of shredded romaine lettuce only has 1.5 grams of carbohydrate per cup.
  4. Okra. One-half cup of sliced and cooked okra has only 3.5 grams of carbs. It is high in fiber and protein and it also contains glutathione which helps boost our immune system.
  5. Red Bell Pepper. They are high in vitamin A and C which are great antioxidants. Red bell pepper is also a good source for vitamin K, B6 and folic acid. Half a cup of it only has 3 grams of carbohydrates.
  6. Cucumber. Don’t peel the skin of your cucumber; they have potassium, fiber and magnesium that help lower your blood pressure.They also have caffeic acid that soothes the skin from swelling and irritations.One-half cup of sliced cucumbers contain only 2 grams of carbs.
  7. Sugar Snap Peas. They are rich in antioxidants like Vitamin C, E and zinc. You can’t go wrong with raw sugar snap peas. It has omega-3 fatty acid that is an anti-inflammatory nutrient. Anti-oxidants and anti-inflammatory agents can help lessen the risk of diabetes. A half-cup of sugar snap peas contain only 1 gram of carbohydrates.

6 Ways Your Brain Can Help You Lose Weight

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We are generally informed that our diet affects a lot of facets of our lives, from our keeping our skin glowing to heart health, from being at our best in terms of physical performance and energy to having a fuller hair. Based on his book Eat Complete: The 21 Nutrients That Fuel Brainpower, Boost Weight Loss, and Transform Your Health Dr. Drew Ramsey found that our diet has a direct effect on our brain health, he wrote” food plane designed to deliver optimal brain health by asking eaters to focus on the 21 most important nutrients for brain health, claiming that eating whole, natural foods that contain the highest concentration of these nutrients will lead to a healthy weight.”

  1. Brain growth is equivalent to weight loss. Ramsey explained that weight loss and brain health are closely connected, there are certain natural brain compounds are crucial for weight regulation. “Brain health depends on a set of natural compounds like the brain growth factor BDNF and the hormone melatonin,” Ramsey stated “These are both critical to weight regulation and the speed of your metabolism. Eating foods that promote the production of these molecules in the brain is the key to a healthy weight.”
  2. Brain food has lesser calories. Calculating calories to achieve you weight goals has been a common practice over the decades, but Ramsey says we should not go thru our weight loss in this manner, or for only simply cutting the pounds. “Your brain cells are your hungriest so feed them first. The brain burns 20 percent of what you eat. Seeking brain nutrients leads an eater to a core of foods that are very nutrient dense, and thus lower in calories.”
  3. Lessen moody eating. Have you heard about emotional eating? Whether you’re feeling down about missing your promotion in work or mourning the loss of someone close to you, eating to cope up with painful emotion is pretty common, but Dr. Ramsey warns us against this. “Better brain health and more mindful eating means less anxiety and a more stable mood. This translates to eating because you love food and are hungry, not because your brain is twitchy from missing key nutrients in your diet,” Ramsey said that. “Better brain health is vital to focus, mood and sleep.”
  4. Better bug in you. The bacteria in our bodies is an important part for preventing infections, diseases and keeping a totally healthy immune system, in that part what we eat will reflect in our bodies. According to Dr. Ramsey, bacteria and other microorganisms in our gut, that includes yeast, viruses and parasites, tells a lot about weight and overall health, a healthier gut is equal to healthier brain. “To feed the ‘Good Bugs’ that keep us running lean and healthy,” Ramsey says “ eaters should steer their food choice to more colorful plants, i.e. ‘ Eat the rainbow’ and get more fermented foods like yogurt, kefir, and kombucha.”
  5. No ‘carbage’. There are two kinds of carbs, the good ones and the bad, it is essential to consume the right stuff into our bodies. Generally known that highly processed foods are no good, and Ramsey says, “The healthiest brains have one thing in common. No highly processed foods. This is key because it eliminates the sugars, refined carbs, vegetable oils, toxins, preservatives, trans fats that are the true culprits in our health crisis.” He recommends having wholesome meals like eggs, kale or a blueberry, kefir and nut smoothie for breakfast rather than a low-fat cereal or toaster strudel.
  6. Healthy brains feel fuller. Achieving that moment when you’re actually feeling full and not bloated, can be hard a thing to do. Sometime it’s either you not nearly full enough or you are too much and now feeling uncomfortable. “Eating for brain health gives eaters a nice mix of fats, proteins, and complex carbs that leads to optimal satiety,” Dr. Ramsey stated. “ Feeling full and content is key to a healthy weight.”

Learn Emma Watson’s Secret Diet Towards a Healthy Lifestyle

Emma Watson has captivated our hearts with her glamor and charm ever since her younger years and up to present. Sometimes we wonder if her notable role as Hermione Granger was true because she casts a spell on us. We can’t help but notice and stare at her enchanting beauty. What could be the secret behind her flawless skin and youthful glow?

Learn Emma Watson's Secret Diet Towards a Healthier Life

Learn Emma Watson’s Secret Diet to live a healthy, glowing life.

1. Emma Watson Loves Outdoor Activities

Emma loves outdoor activities and she considered it as her form of exercise. She loves hiking on hills, walking, running, and playing hockey. Basically, she loves doing sports that can make her sweat.

She’s also undergoing weight-lifting that helps her to have stronger bones with a toned feminine body. As you may know, weight-lifting makes your muscle lean and boost your metabolism to lose more weight.

2. Emma’s Diet Plan Concentrates on Low Saturated Fats and Salt

Emma avoids eating unhealthy junk foods and focuses more on balancing her protein and carb intake. She prefers to eat fish (though sometimes she eats lean meat and grilled chicken), fresh fruits, veggies, salads, and spinach.

3. With Regards to Cheat Days . . .

Emma does also have her fair share of cheat days. She loves indulging in chocolates, pasta, bagels, etc. She also loves baking and she indulges herself with her delicious bakes too!

4. Emma Avoids Stress for her Skin Care

Emma knows that stress not only ruins your body but your beauty too. So as much as possible, she avoids any kind of stress and just focuses on the things that can make her happy. She wears sunscreen and removes her makeup every time she goes to bed. She also loves to pamper herself with a long bath.

Emma only uses branded makeup and nail paints like EssieLancôme, Giorgio Armani and Kiehl’s. She also loves to wear red lip shades and always keep a lipstick and lip balm on her purse.

Together with a healthy diet, exercise, and right skin care, Emma Watson was able to maintain her natural glow and vigor.  Use Emma’s story as an inspiration to embark your journey towards a healthy lifestyle too!