5 Small Food Swaps To Make You Instantly Healthier

Here is some basic, simple nutrition advice to help you get healthier instantly.

For once, make achieving your “get healthy” resolution easy. No gimmicks, no big outlay of money or time. Just some simple everyday changes to have a happy and healthy new year!

Swap Out: Butter

Swap In: Olive or Canola Oil

Not all fat is bad. Opt for unsaturated (e.g., olive or canola oil) over saturated fats, such as butter. Here’s a nutrition breakdown: 1 tablespoon of olive oil has 14 grams fat, 2 of which are saturated; 1 tablespoon of canola oil has 14 grams fat, 1 gram saturated; 1 tablespoon butter has 11 grams fat, 7 of which are saturated. But because all fats are loaded with calories (119, 124 and 100 calories respectively), still use them in moderation.

Swap Out: Refined Grains

Swap In: Whole Grains

Refined carbohydrates, such as white bread and sugary sweets, may be just as bad for your heart and arteries as cream and butter—that’s one reason to limit them. But there are also reasons to pick whole grains over refined grains: people who eat plenty of whole grains tend to be leaner and have a lower risk of heart disease than those who don’t. What’s more, whole grains—like brown rice and bulgur—have their bran intact and thus have more fiber, B vitamins, magnesium, zinc and other nutrients.

Appealingly brown-colored bread or crackers labeled “multi-grain” or “cracked wheat” are sometimes made mostly from refined white flour. The only reliable guide to ensuring that your choice is a true whole grain is to check the ingredients list: the term “whole” or “whole-grain” should precede the grain's name, such as “whole-grain rye.”

Swap Out: Salt

Swap In: Fresh or Dried Herbs and Spices

Whether you have high blood pressure or not, it’s wise to watch your sodium intake. The USDA’s dietary guidelines for Americans recommend consuming less than 2,300 mg (about 1 teaspoon salt) daily. While not always a perfect replacement for salt, distracting your palate with chopped fresh or dried herbs and spices can help ease the transition to lower-salt cooking by waking up other flavors. Get creative with seasoning blends, found in any spice aisle; just make sure they’re labeled “salt-free.” Not ready to go salt-free? Get started with this easy tip: don’t add salt if you can’t taste it. A little salt goes a longer way if it’s sprinkled on a food just before serving; skip it while you’re cooking.

Swap Out: Full-Fat Dairy

Swap In: Low-Fat Dairy

Dairy products like milk, sour cream and yogurt are a good source of calcium—a bone-strengthening mineral most of us don’t get enough of. Choosing low-fat dairy products and nixing the full-fat versions is an easy way to cut saturated fat in your diet (saturated fat may boost risk of heart disease). Plus, recent research suggests that replacing full-fat dairy with low-fat dairy may also help lower blood pressure.

Swap Out: Steak

Swap In: Salmon

Yes, red meat is a great source of protein and iron (a mineral essential for getting oxygen from the lungs to cells throughout the body), but it’s also a big source of saturated fat in many people’s diets. You don’t have to give up your steak all the time, but trading one 3-ounce serving of steak for the same-size serving of salmon will save you about 8 grams of saturated fat. That serving of salmon also delivers heart-healthy omega-3 fats. (Omega-3s have also been linked with better eye health and hearing as you age and may even help boost your mood.)

Link  http://www.eatingwell.com/nutrition_health/nutrition_news_information/5_small_food_swaps_to_make_you_instantly_healthier?

What to Eat for a Healthy Heart and a Healthy Mind

3 foods to help avoid heart disease, stroke and improve brain function.

For years experts have said what’s good for the heart is good for the head. Now, a new statement from the American Heart Association and American Stroke Association underlines the findings that the same plaque buildup in the arteries that causes heart disease can also impact the brain.

“The heart and brain are linked by arteries that supply blood, oxygen and nutrients,” says Philip B. Gorelick, M.D., M.P.H., director of the Center for Stroke Research at the University of Illinois College of Medicine. When plaque builds up and arteries harden, they deprive the heart and brain of blood—and that can lead to a heart attack or stroke.

The good news: A few simple—and tasty—choices can help protect both your ticker and your cranium.

1. Pick Fish

Research shows that eating just one or two (4-ounce) servings of fatty fish—salmon, mackerel, rainbow trout or sardines—each week can slash your risk of dying from heart disease by 36 percent. In another study, researchers tracked almost 80,000 women for 14 years and found that those who ate any type of fish at least twice a week had a 51 percent lower risk of thrombotic stroke (a type caused by clogged arteries) than those who ate fish less than once a month. A bonus: “The omega-3 fats in fish help reduce inflammation in the arterial walls and keep blood flowing to the brain,” explains Ralph Felder, M.D., Ph.D., internist and author of The Bonus Years Diet.

2. Pour a Glass Of Red Wine

Red wine contains compounds called polyphenols that help lower cholesterol and blood pressure and prevent blood clots. Research suggests one polyphenol—resveratrol—may also improve blood flow to the brain and reduce stroke risk. “Resveratrol makes the blood cells less sticky and thus thins out the blood, which prevents dangerous blood clots,” says Felder. Despite the health boons, if you don’t drink, you shouldn’t start.

3. Eat More Produce

People with high blood pressure found that for every serving of fruits and vegetables eaten, their blood flow improved (and, thus, blood pressure lowered), according to a study in the journal Circulation. In another study of adults over age 65, those who had about three servings of vegetables each day showed 40 percent less mental decline on cognitive tests than people who ate few or no vegetables. There’s another reason to load up on produce—potassium, a nutrient abundant in bananas, baked potatoes, tomatoes and artichokes, may counteract the harmful effect of salt in our diets by helping to prevent artery walls from thickening, thus reducing blood pressure.

Link  http://www.eatingwell.com/nutrition_health/nutrition_news_information/what_to_eat_for_a_healthy_heart_mind?page=4

Quick Tips for a Healthy Mind, Body & Spirit

9 easy tips for a healthy mind, body and spirit.

Yes, eating well offers long-term health benefits, such as reducing your risk for heart disease, cancer and diabetes—but it delivers short-term boons too. Making nutritious food choices can keep your energy level steady, bolster your immunity and even help you sleep better. Don’t overwhelm yourself by trying to overhaul your diet all at once. Small, simple changes add up. Here are nine to get you started…

1. Keep Almonds on Hand

Store almonds in the freezer to keep them fresh. Spice them up for an appetizer, toss them in a salad or eat a handful for a snack. Almonds offer a satisfying carbohydrate-protein combo; plus, they’ve been shown to reduce cholesterol levels.

2. Read Labels When Shopping for Crackers

Pick crackers with fiber-rich whole grains, as few ingredients as possible and no hydrogenated oils (a source of heart-harming trans fats).

3. Replace Full-Fat Sour Cream

Instead, use reduced-fat sour cream and nonfat plain yogurt. You'll save calories and fat without sacrificing flavor.

4. Start Your Meal With Soup

Research suggests that starting dinner with a vegetable-based soup may help you to consume 20 percent fewer calories over the course of your meal.

5. Use Stronger Cheeses

Use cheeses like extra-sharp Cheddar—they give a bigger flavor impact so you can use less and cut saturated fat and calories.

6. Top Your Salad With Sardines

Per 3-ounce serving, you'll get a whopping 1,950 mg of heart-healthy omega-3s—the most from any fish available.

7. Skip Canned Vegetables

Opt for frozen vegetables when you're looking for convenience. Canned veggies usually have added sodium, while frozen vegetables don't.

8. Opt for Brown Rice

Opt for brown rice over white rice whenever possible to add fiber to your diet. Per cup, brown rice has 3 more grams of fiber than white.

9. Serve Sandwiches Open-Face

You'll save about 100 calories simply by ditching that top slice of bread.

Link  http://www.eatingwell.com/nutrition_health/mind_body_spirit/quick_tips_for_a_healthy_mind_body_spirit?page=10

Exercises At Home: 10 Ways To Lose Weight Without Equipment

If the thought of going to crowded gyms with equipment hoarders makes you cringe, there's a simpler (and cheaper) way to stay fit right about now.

With New Year's just around the corner, there will be plenty of focus on fitness, with losing weight and setting health goals the second most popular resolution for most people. Gyms can not only get crowded, but finding time to work out becomes difficult.

"It doesn’t matter where you work out, it’s what you’re doing, how often you’re exercising and ensuring that it’s effective that makes it most beneficial," says exercise physiologist Andrea Doepker-Gavidia of Train For Life Fitness & Lifestyle Consultingin Saskatoon.

Doepker-Gavidia argues that you can easily get fit in the comfort of your own home — as long as you're up to the challenge.

If you can avoid the phone calls, the television and chatty kids or family members in the background, Doepker-Gavidia says you can set a schedule to reach your health and weight goals without spending any money on memberships or stability balls.

"Choose exercises that are full body movements that mimic everyday patterns. These will use more energy and incorporate more muscle groups and will teach your body how to move as a whole more efficiently," she tells The Huffington Post Canada.

Working out with weights has proven to both intensify and speed up your metabolism, according to Women's Health magazine, but sometimes using just your bodyweight or sticking to cardio can combat stress better than strength training.

To make things a little easier on you, Doepker-Gavidia suggests turning off your phone during your routine, invite a friend or another family member over as a fitness buddy and turn up your favourite music (like one of these awesome workout tunes from 2012) to tune out everything around you.

Ready to get motivated? Here are Doepker-Gavidia's 10 exercises you can do on your hardwood floor — we recommend starting out with 15 to 20 sets and only adding weights when you're ready: 

Squats:

Stand tall with your feet shoulder-width apart and lower your hips (almost like you're sitting in a chair). As you bend your knees, your thighs will be parallel with the floor, says exercise physiologist Andrea Doepker-Gavidia of Train For Life Fitness & Lifestyle Consulting in Saskatoon. Ensure your knees don’t go beyond your toes and keep your chest up and look straight ahead. Stand back up to start position and repeat.

Triceps Push-Ups:

Place your hands on the floor and keep them under your shoulders. Holding your body straight, bend your elbows close to you body. Lower your chest between your hands and push back up into the starting position. If you're having trouble completing a push-up, place your knees on the floor to make things easier. For intensity, raise your feet up onto stairs or an elevated surface to increase the difficulty.

Skaters/Leaps:

To start, get into a semi-squat position and leap sideways to land on your right foot. Immediately push off in the opposite direction and land on your left foot. Make sure you perform these skaters continuously

Plank Crawl:

Pace yourself for this one. We recommend giving yourself a goal of 15 to 20 crawls. Begin this move in a push-up position with your hands directly under your shoulders. Lower yourself down one arm at a time into a plank position on your forearms, while keeping your elbows directly under your shoulders. Push back up one arm at a time into your starting push-up position. Alternate the arm you lead with and maintain a straight body throughout the movement. Lower your knees to the floor to decrease the difficulty level.

Walking Lunge:

Stand with feet shoulder-width apart and place your arms to the side. Step forward with your right foot and lower your left knee towards the floor. Your knees should bend about 90 degrees. Ensure your right knee stays over your right ankle and don't let your knee go past your toes. Step up to balance on your right foot and switch feet.

Single Leg Balance Stick:

Balance on your right foot with your left foot behind you. Lean forward, keeping a straight body position and lift your left heel towards the ceiling. Maintain a slight bend in your standing knee so you don’t lock your knee. If you're having trouble balancing, focus on something in front of you or hold your back leg for initial support (pictured here).

Bird Dog:

Begin on all fours (downward dog), ensuring your hands are directly under your shoulders and your knees are directly under your hips. Slowly extend your right leg behind you and reach your right arm forward into a straight line. Hold your balance without arching your back. Return to the starting position and repeat on the opposite side.

Side Plank Hip Drops:

Begin by lying on your right side with your right elbow directly lined under your shoulder. Keeping your feet on the floor, lift your hips off the floor and support your body with your forearm. Hold for three seconds and slowly lower your right hip onto the floor and repeat.

Bridge:

Lay on your back with your arms by your sides. Bend your knees while keeping your feet flat on the floor. Maintaining a straight back, raise your hips up to a straight line from your shoulders to your knees. Hold for three seconds and lower your hips slowly back to the floor and repeat.

Superman Back Extension:

Lay on your stomach and reach your arms forward (like you're flying). Gently raise your legs and upper body off the floor while keeping your head straight. Pause for three seconds and repeat.

Link  http://www.huffingtonpost.ca/2012/12/14/exercises-at-home_n_2287898.html#slide=1875858

DIY Exfoliation for Acne and Brightening of Skin

DIY Exfoliation for Acne and Brightening of Skin !!! 



Apple Cider Vinegar has high contents of malic and lactic acid, which means, it’s AMAZING at clearing your skin, fighting acne evening the tone (since it will naturally exfoliate), fighting wrinkles and balancing your skins PH levels–all of that from one of your mom’s favorite kitchen ingredients!

Simply take 1 cup distilled water, with 2 tablespoons Apple Cider Vinegar and mix together. Apply on face using a cotton pad every night before bed. For oily skin, try using in the morning as well, but only if your face is very, VERY oily!

Link  https://www.facebook.com/pages/Real-Beauty-Tips-completely-proven-home-remedies/191220504313452

30 Basic Beauty Tips You May Not Know But Should (PHOTOS)

Do you regularly follow these 30 must-know beauty tips and tricks?

As style editors, we're always doing our best to bring you the latest and greatest information about beauty and fashion. We research stories, put products to the test and interview experts who are specialists in this sartorially savvy world.

And while all of the new info we bring you is important, so too are the tried and true beauty basics we've learned to love and embrace over the years.

What are some of the easiest and most useful beauty tips out there? We've compiled a list of our top 30 bits of advice. From dealing with ingrown hairs to keeping highlights in your hair, these bites of info will help you build a better beauty foundation so you can put your best face forward on a daily basis.

Eye Cream Is Great For Cuticles
Instead of spending money on cuticle cream, you can use extra-moisturizing and hydrating eye cream to cure dry cuticles.

Stop Your Hair Colour From Fading
If you've just had your hair dyed, the last thing you want is for the colour to fade. One surefire way to prevent such a mishap from happening? Use a deep-conditioning treatment once a month. This will help lock in colour and has the added benefit of staving off dry and damaged locks.

Avoid Overly Rosy Cheeks
Giving yourself a natural glow avec blush is an in look for spring. But you'll want to avoid brushing on too much (lest you look like a clown). So always start your blush line two finger widths away from your nose and only apply it on the apples of your cheeks. This will ensure you create a natural glow without going overboard.

Give Curls Bounce
Never brush curls out with a brush. Instead, loosen them with your fingers. This will give curls added lift without flattening them down.

Add Oomph To Cheekbones
To make your cheekbones appear higher and to give them more structure, apply bronzer directly under the cheekbone. You can also add highlighter to the cheekbone itself (under a thin layer of blush).

Give Hair Lift
Before you start blow drying your hair, add a volumizing spray to your roots. This will give your locks some added lift.

Create Fuller Lips
If you're sick of having thin, pursed puckers, extend your lip line using a neutral-toned lip liner. Then apply lipstick over top. Be careful though -- don't extend your lip line too much.

Nix Flaky Mascara
One of the main reasons mascara will flake onto your face after you apply it is because it's old. Opt for a new container and always remember to keep your mascara tube tightly sealed.

Dry Out Pimples
Believe it or not, dabbing toothpaste onto a pimple is a quick and easy way to dry it out.

Don't Believe Beauty Labels
Some beauty labels actually display false information, so don't believe everything you read. If a product promises instant results or all-day protection, it may be too good to be true.

Banish Oil
The fastest way to clear your skin of any oily breakout, especially in the summer, is to use blotting papers. They'll clean up the excess oil on your epidermis and will prevent breakouts.

Use Oil On Your Skin.. Even If It's Already Oily
This probably sounds crazy, but using an oil-based product to remove makeup or excess dirt from your skin can actually improve your epidermis' condition. Why? Over-cleaning stimulates the sebum glands, which causes skin to over-produce oil. Using oil-based products will have the opposite effect.

You Can Use Exfoliator Daily
Exfoliation is an important and easy way to buff away the dead skin cells that cover up your skin's natural glow. Use a light exfoliator, like the Daily Microfoliant from Dermalogica, to freshen your face daily.

If You Have Greasy Hair...
Avoid applying conditioner directly to your hair's roots -- just apply the heavy moisturizing cream to your locks' ends.

Clean Your Makeup Tools
Whether you use a razor, a Q-tip or a powder brush, make sure to clean your beauty tools. After even a couple uses, they become breeding grounds for bacteria, which can cause breakouts, eczema and many other skin conditions.

Remove Nail Polish Without Remover
If you run out of nail polish remover, you can remove cracked or chipped nail polish by applying a clear top coat to the nail and removing it promptly with a cotton ball.

Change It Up
Our skin craves different things depending on the time of year. So change up your beauty routine based on the seasons. In the winter, add more moisturizing creams to your daily beauty list. In summer, ensure you're using lots of SPF.

Apply Bronzer Evenly
Before applying bronzer or self-tanning lotion, mix a drop or two of the solution with moisture cream. Blend using your finger or a Q-tip then apply to skin as you would regular moisturizer. This will ensure the cream blends in -- and covers skin -- evenly.

Hide Split Ends
To make split ends less noticeable, apply a heavy hair repair cream to lock in moisture before and after using a flat iron or a blow-dryer.

Lock It In
When using cream-based beauty products -- like lipstick or foundation -- apply a dry face powder on top to seal in your look. This also works for blush (apply a cream blush to cheeks, then top with a dry blush).

Find Your Shade
When choosing a foundation, test a product on the skin near your jawline. And be sure to do it in natural light. This will ensure the foundation tone you choose for your face isn't too different from the natural shade of your neck.

Stop Taking Supplements
It's true the healthier you are, the healthier your skin and hair will be. But popping supplements without discussing them with your doctor can do more harm than good. Why? Because mixing certain vitamins and minerals can have the opposite effect of what you're hoping. Talk to your doc before popping any pills.

Using Eyeshadow Primer
Primer is a great tool that will help you lock your makeup look in place. But adding too much of it on areas of your face where you won't actually apply colour will actually detract from the look you're going for (mostly because primers are brighter in tone than most makeup shades).

Apply Mascara To Fake Lashes
This will help fake lashes blend in a bit more seamlessly with your natural ones.

Clarify Your Hair
In order to remove product build-up from locks, use a clarifying shampoo once a week. This will also help prevent dandruff and other annoying hair/scalp conditions.

Cut Back On Pedicures
Save money on your beauty routine by taking care of your feet on a daily basis. Simply scrub your foot with a pumice stone each morning in the shower. Once you step out and dry off, apply a moisture cream to your feet. This will increase the amount of time you can go without a pedicure and will keep your toes healthy and fungus-free.

Replace Old Products Regularly
The effectiveness of products -- not to mention the amount of bacteria they breed -- wares after only a few months. Ditch old items and replace them with new ones.

Treat Ingrown Hairs
Apply a product containing azulene or witch hazel to help reduce the swelling and redness that's associated with ingrown hairs. From there, coax the ingrown hair from its location with a pair of tweezers (don't pull it out, though -- this will only make the ingrown hair regrow in in the same way later).

Nix Post-Shaving Redness
Shave your face, legs or underarms in the shower after standing under warm water for a few minutes. This will help open up hair follicles and will soften hairs so they're less coarse to shave.

Soften Skin
Immediately after stepping out of a shower, pool or lake/ocean, apply some sort of cream to skin. Water washes away the skin's natural oils and applying moisture cream will prevent skin chapping.

Link   http://www.huffingtonpost.ca/2012/05/15/top-beauty-tips_n_1519127.html#slide=979840

11 Ways to get Rid of Stomach Fat

#1 – Try A Little Spice With Your Foods

It is well known that spicy foods such as chilli speed up your metabolism and hence help you to burn fat faster – it may also help to suppress your hunger cravings for fatty or sugary foods.

#2 – Do Not Skip Breakfast

Studies have shown that if you skip breakfast you are more likely to over eat throughout the rest of the day.

#3 – Increase Your Dairy Intake

A recent study from the Journal of Nutrition says that diet high in protein and dairy can fight off stomach fat – the study showed that a group of women who consumed the most protein in addition to a few portions of dairy each day ended up with more lean muscle and a greater loss in belly fat than those who were put on a low dairy and low protein diet.

#4 – Try A Pear A Day

Pears have been linked to drops in glucose levels in the blood which is good for losing belly fat.

#5 – Add A Lemon

Drinking water or other liquids can result in water retention where your body will hold on to water weight – try a lemon with your water as it is known to reduce water retention.

#6 – Use Coconut Oil

Various studies have shown that coconut oil can help reduce stomach fat – this is because it is suggested to be pro-thyroid which results in a speed up of metabolism – try using coconut oil for cooking – however not too much as it is still quite calorific.

#7 – And Meditation

These two spiritual activities have been known to reduce stress hormones which have been linked to stomach fat.

#8 – Don’t Over Or Under Sleep

Seven to eight hours of sleep are recommended, no more or no less – believe it or not, not getting the correct amount of sleep has been linked to increased stomach fat.

#9 – Don’t Cut Out The Food You Love

If you allow yourself a very small portion of chocolate (or whatever food you crave) a day you are less likely to over consume than if you just decide to give in to a craving every now and again. This approach is not only possible but recommended in our AVX diet Plan.

#10 – Add Fibre To Your Diet

Add sources of fibre such as found in beans, fruit and veg, and wholemeal foods – fibre makes you feel full and so you are less likely to snack on foods which cause stomach fat.

#11 – Try Cardio Over Weights

Cardio exercise is more likely to reduce your stomach fat – focus on weights and stomach exercises after cardio as a way of toning after you have shed the fat

 Link   http://activ8x.com/11-ways-to-get-rid-of-stomach-fat/