Plain Truth about Alcohol and Heart Health

Is Drinking Actually Good for You?

 

The idea that alcohol may be good for your heart has been around for a while. While moderate drinking may offer health benefits, drinking more can cause a host of health problems. So should you turn to alcohol to protect your heart? Here's what you need to know, from what alcohol can really do, to how much you should drink, to which types of drinks—if any—are healthier than others. Use this information in conjunction with your healthcare provider's advice.

Research on Alcohol and Heart Disease

In several studies of diverse populations, moderate alcohol consumption has been associated with a reduced risk for certain cardiovascular diseases, such as coronary heart disease. These studies were observational—not experimental—and therefore had some limitations. However, they showed the need for experimental studies regarding alcohol intake and heart disease. So in 1999, a meta-analysis was conducted on all experimental studies to date to assess the effects of moderate alcohol intake on various health measures (such as HDL "good" cholesterol levels and triglycerides), and other biological markers associated with risk of coronary heart disease. As research on this topic continued to expand, researchers conducted another systematic review of 63 studies that examined adults without known cardiovascular disease before and after alcohol use. This latest meta-analysis was published in a 2011 issue of the British Medical Journal (get a link to the full report in the Sources section below).

The analysis of these numerous studies suggests that moderate alcohol consumption (defined below) helps to protect against heart disease by:

• Raising HDL "good" cholesterol
• Increasing apolipoprotein A1, a protein that has a specific role in lipid (fat) metabolism and is a major component of HDL "good" cholesterol
• Decreasing fibrinogen, a soluble plasma glycoprotein that is a part of blood clot formation
• Lowering blood pressure
• Reducing plaque accumulation in the arteries
• Decreasing the clumping of platelets and the formation of blood clots

  However, these studies did not show any relationship between moderate alcohol intake and total cholesterol level or LDL "bad" cholesterol. And while some studies associated alcohol intake to increased triglycerides, the most recent analysis of moderate alcohol intake in healthy adults showed no such relationship.

What's the Definition of "Moderate" Alcohol Consumption?
A moderate alcohol intake is defined as up to 1 drink per day for women and up to 2 drinks per day for men. One drink contains 0.6 fluid ounces of alcohol and is defined as:

• 12 fl. oz. of regular beer (5% alcohol)
• 4-5 fl. oz. of wine (12% alcohol)
• 1.5 fl. oz. of 80-proof distilled spirits (40% alcohol)
• 1 fl. oz. of 100-proof distilled spirits (50% alcohol)

Are Certain Types of Alcohol Better Than Others?
While a few research studies suggest that wine maybe more beneficial than beer or sprits in the prevention of heart disease, most studies do not support an association between type of alcoholic beverage and the prevention of heart disease. At present time, drinking wine for its antioxidant content to prevent heart disease is an unproven strategy. It still remains unclear whether red wine offers any heart-protecting advantage over white wine or other types of alcoholic beverages.

Health Risks of Drinking Too Much
While moderate drinking may have some health benefits, heavy or binge drinking can have a toxic effect on your health and your heart.

Heavy drinking is the consumption of more than 3 drinks on any day or more than 7 drinks per week for women and more than 4 drinks on any day or more than 14 drinks per week for men. Heavy drinking in particular can damage the heart and lead to high blood pressure, alcoholic cardiomyopathy (enlarged and weakened heart), congestive heart failure, and stroke. Heavy drinking puts more fat into the circulation in your body, raising your triglyceride level. It's also associated with an increased risk of cirrhosis of the liver, cancer of the gastrointestinal tract and colon, breast cancer, violence, drowning, and injuries from falls and motor vehicle crashes.

Binge drinking is the consumption within 2 hours of 4 or more drinks for women and 5 or more drinks for men. Binge drinking is also associated with a wide range of other health and social problems, such as sexually transmitted disease, unintended pregnancy, and violent crimes.

Who Should NOT Drink
According to the 2010 Dietary Guidelines for Americans, the following people should not drink alcohol:

• Adults who cannot restrict their alcohol drinking to moderate levels, as listed above
• Anyone who is younger than the legal drinking age
• Women who are pregnant or may become pregnant
• Anyone taking a medication (prescription or over-the counter) that can interact with alcohol. Talk to your doctor or pharmacist about the medications you take and alcohol consumption
• Individuals with certain medical conditions such as liver disease, hypertriglyderidemia, and pancreatitis. Talk to your doctor regarding your health history and alcohol consumption
• Individuals who plan to drive, operate machinery or take part in other activities that require attention, skill, or coordination or in situations where impaired judgment could cause injury or death, such as swimming

Conclusion
Research indicates that a moderate alcohol intake has been associated with a decreased risk for certain cardiovascular diseases, particularly coronary heart disease. However, health professionals and dietary guidelines suggest that if you don't drink, don't start. There are other, healthier ways to reduce your risk of heart disease like not smoking, eating right, getting regular exercise and maintaining a healthy weight. To find out if a moderate alcohol intake is appropriate for you, talk to your doctor about your consumption of alcohol, medical history, and any medications you use.

Sources
American Heart Association. "Alcohol, Wine and Cardiovascular Disease," accessed March 2011. www.americanheart.org.

Brien SE, Ronksley PE, Turner BJ, Mukamal KJ, Ghali WA, "Effect of alcohol consumption on biological markers associated with risk of coronary heart disease: systematic review and meta-analysis of interventional studies," British Medical Journal 2011; 342:d636. doi: 10.1136/bmj.d636.

Rimm EB, Williams P, Fosher K, Criqui M, Stampfer MJ, "Moderate alcohol intake and lower risk of coronary heart disease: meta-analysis of effect on lipids and haemostatic factor," British Medical Journal 1999; 319:1523-8.

United States Department of Agriculture Center for Nutrition and Policy Information. "2010 Dietary Guidelines for Americans," accessed March 2011. www.cnpp.usda.gov.
Read Also - Should You Ignore These 5 Health Scares?
 

Key Facts No One Ever Told You About Facials

By Kristina Bornholtz

Many people think of facials the same way they think of expensive vacations: luxurious treats that they save for special occasions. If that's the case for you, it's time to throw what you think you know about facials out the window—and read up on these little-known facts about the spa treatment.

They Should be Done Regularly
Unfortunately, facials won't deliver revolutionary results overnight. "Think of [your skin] in the same way that you think of how your body responds to going to the gym," says Elena Arbodela, head esthetician at Mario Badescu Salon in Manhattan. "You'll see the best results if you visit regularly." She recommends seeing your esthetician every four to six weeks unless advised otherwise.

You'll Need to Tell Your Esthetician About Your Meds
Even if you don’t normally have sensitive skin, the medications you take can affect how your skin reacts to facials. Ingredients in birth control, cardiac medications, antihistamines, and acne treatments can make your skin extra-sensitive, says Katherine Tomasso, national director of education for Yon-Ka Paris. When talking with your esthetician pre-facial, tell them about your medication history so they can choose a gentler option, if necessary.

The Right Lighting is Crucial
You may think that a relaxing facial is all about the mood: the soft music, aromatic scents, and—of course—dim lighting. But in reality, dimming the lights can actually do your skin a disservice. To get the best look at a client’s skin, estheticians need excellent lighting, says Arboleda. When choosing a salon, ask to see the facial rooms to make sure they're well lit.

You Shouldn't Go Right Before a Big Event
Receiving a facial a day or two before a big party or reunion may seem like a great idea. However, Arboleda says this is a surefire way to get blotchy, irritated skin exactly when you don't want it. Why? Treatments often cause skin to look worse before it looks better. She says the best time to get a facial is one week before you want your skin at its best. This will allow any residual blotchiness to fade and be replaced with a gorgeous look-at-me glow.

Waxing and Facials Don't Mix
While it may be most convenient to book all your spa appointments all in one go (who doesn't love a day full of pampering?), you shouldn't get a wax and a facial in the same day. Most facials include a deep exfoliating component that irritates freshly waxed skin since waxing exposes a new layer of skin cells, says Tomasso. It's best to spread out your pampering session into two days—wax on one day, then get your facial on the other.

Facials Aren't Just About the Products
Tomasso says the massage included in your facial is key to draining waste from your lymph system, which your body uses to keep your cells healthy. Poor nutrition, lack of sleep, and bad skin care can cause the lymph system to become overloaded, resulting in dull skin and a puffy face. That relaxing massage you receive is not only putting you in your happy place, but also draining the toxins from your body by stimulating that lymph system. Asking for a few more minutes of massage time may make more difference than the products themselves.

They've Been Around Since Ancient Times
Forget democracy, philosophy, and the calendar. As it turns out, ancient people like the Greeks, Romans, and Chinese gave us another great invention: the facial. Arboleda says that the ancient bathing customs of the Greeks and Romans and the herbal remedies of the Chinese came together to bring us the modern facial. She recommends taking a nod from our predecessors when looking at the menu—natural ingredients like rosehip oil, sulfur, and ginkgo are great for the skin and were favorites waaaay back in the day.

Extraction Can Actually Make Zits Worse
Having your pores cleansed at the hands of a professional (the only people who should be picking your zits, by the way) is one of the best parts of having a facial. However, if your facialist leaves behind any trace of the compactions (the professional word for pimples), they can become irritated and flare up even more. Be sure your facial includes a steaming element to open up pores and prepare them for extraction, as well as an antibacterial element to kill any leftovers, says Tomasso.
Read Also - 13 Bad Beauty Habits That Are Making You Ugly

The Amazing 4 Foods That Burn Belly Fat

That pesky trouble spot will be gone before you know it! 

The secret to lasting weight loss does not come down to complicated calorie-counting and weight-loss gimmicks. Instead, it's about working with your body's natural hunger and sleep rhythms to curb cravings, burn fat, and send your energy levels soaring.
Research shows that our bodies' inner eat-and-sleep clocks have been thrown completely out of whack, thanks to cues we send it all day with the wrong foods. The result: You're caught in a "fat cycle": a constant flow of hunger hormones that makes your cravings almost irresistible. But if you tune into your body's natural eat and sleep schedules, you can actually—finally—say "goodbye" to your belly pooch.

The science behind why getting a good night's sleep will help you lose while you snooze, and how eating the right foods at the right times can satisfy your body's need for fuel and taste.

Eat these foods to sleep better, lose more weight, and melt your belly fat. Here's how to get started!

Fish
When your diet is deficient in omega-3s—a very common nutrient in fish—your pineal gland—a gland in your brain that helps regulate your nervous system—is thrown off, leading to alterations in the production of melatonin, your sleep hormone. People with an omega-3 deficit don't sleep during their usual rest periods, which can lead to things like unhealthy late-night eating.
Fish is also rich in protein, which previous research has shown can satiate your appetite. You even burn more calories digesting protein than you do when you eat fats or carbs. Plus, eating more omega-3s can boost heart health and lower your risk of dementia.

Nuts
These legumes are a great source of mood-boosting magnesium. And eating more of it can help people who have sleep troubles doze peacefully through the night, according to a 2010 study published in the journal Magnesium Research. One group of the 100 tossers-and-turners over age 51 was given 320 milligrams of magnesium a day, while the other group was given a placebo. After seven weeks, those taking the magnesium were sleeping better—which research shows can lead to less overeating and weight gain. As a bonus, the women had lower levels of dangerous inflammation, a rogue reaction by the immune system that is implicated in heart disease, cancer, diabetes, and Alzheimer’s disease.

Milk
It turns out that milk may really do a body good when it comes to belly fat. A 2010 study by researchers at the University of Alabama at Birmingham found that among a group of more than 100 premenopausal women, fat was significantly reduced in those who consumed the most calcium-rich foods. In fact, for every 100 milligrams of calcium they consumed per day (that's half cup of soft-serve frozen yogurt), they lost an inch of intra-abdominal fat—the really bad stuff tucked in and around your internal organs that has been linked to higher rates of heart disease and cancer.
Calcium can also help you sleep if you tend to be awakened by muscle soreness or cramps—the mineral, along with calcium, helps relax muscle nerves and fibers.

Cherries
Around bedtime, munch on a few tart Montmorency cherries. These cherries are one of a number of plant-based sources of melatonin, the sleep hormone. While there's no evidence that they'll help you nod off, studies have found that foods like these (such as bananas) can raise melatonin levels in the body. Not only does melatonin help you sleep, but it's a powerful antioxidant, which can also promote weight loss.

 Read Also - Best Drinks That Burns Your Belly Fat

Perfect Things to Do Every Hour to Drop Pounds All Day

Burn more calories, eat healthier, and boost your weight-loss efforts—today.

 

Losing weight isn't about committing to one healthy choice—the journey is made up of lots lifestyle decisions that you make every single day at any given time. Seriously, every hour is an opportunity to do something that can bring you closer to your goal! So here's your around-the-clock guide to feeling slimmer by bedtime.

6 a.m.
Wake up, and drink a big glass of water. It'll fill you up and get things moving to prevent belly bloat. Eat a small snack that offers quick carbohydrates and a little protein, such as half a banana and a few almonds—eating first thing jump-starts your metabolism.
And if you have time, exercise! Morning exercisers tend to work out longer and more intensely than those who sweat it out during other times of the day. Plus, it'll keep the fire lit under your metabolism, so you burn more calories all day long.

7 a.m.
Do some stretches in the shower. You should also eat a filling breakfast that includes protein and fiber—at least 10 grams of each. Don't be afraid to fill up on healthy carbs because enjoying them early ensures you'll have time to burn them off later.

8 a.m.
Make your lunch for later, which should include low-fat protein, fiber, fresh veggies, whole grains, and fruit for dessert. Might we suggest these lunch-packing tips for a weight-loss friendly meal?
9 a.m.
Fill up a cup or water bottle once you arrive at work, and sip on it throughout the morning. Staying hydrated will prevent hunger pangs.

10 a.m.
Take a break from work to snack on some satisfying fiber. Just be sure to keep it under 150 calories, like with these snacks.

11 a.m.
Take a few minutes to fill in your food and fitness journal, writing down what you've eaten and how much you've exercised. It'll give you an idea of how many calories you're allowed the rest of the day, and seeing your stats from the previous weeks will motivate you to stay on the healthy path.

12 p.m.
Get moving by going for a walk with a co-worker, bike riding to run an errand, or grabbing that set of dumbbells under your desk (if readily available) and doing these strength-training moves. Any chance to move is better than sitting still.

1 p.m.
Remember that lunch you packed? Start chowing down! Enjoy it with the best calorie-free beverage: water.

2 p.m.
If you can, take that afternoon meeting for a walk around your block. Whether you're on the phone or meeting in person, walking and talking can help you think more clearly while burning some calories. The same benefits apply if you ask a co-worker to step outside for some fresh air.

3 p.m.
Have a 150-calorie snack to keep energy levels going till dinner. This could include a little something sweet like these 150-calorie desserts since a small indulgence can prevent overeating later.

4 p.m.
Sip some green tea. The caffeine will give you a little pep, and green tea has been shown to suppress your appetite and increase your metabolism.

5 p.m.
Depending on the weather and the distance from your office to your place, try to walk or bike home from work if you can. Not only will it burn some calories, but it can also relieve work stress, which can trigger overeating.

6 p.m.
Make a low-cal dinner filled with veggies, low-fat protein, and whole grains—these vegetarian options under 300 calories are great choices. After dinner is made, put away leftovers before sitting down to nosh to prevent going back for unnecessary seconds.

7 p.m.
Brush your teeth while doing this two-minute butt and leg workout. It'll tone your tush, and that minty breath will prevent mindless late-night snacking.

8 p.m.
If you like to relax in front of the TV, do these strength-training moves during commercial breaks.

9 p.m.
Get your workout gear ready for tomorrow morning. Slip into your pajamas, and do these yoga poses to encourage sleepiness.

10 p.m.
Snuggle into bed on your way to dreamland. Getting enough sleep is proven to help with weight loss.

Read Also - Best Drinks That Burns Your Belly Fat

Best Drinks That Burns Your Belly Fat

Cool off with refreshing sips that help keep your abs flat too

By Mara Betsch

 

The Best Belly-Flattening Drinks

 

That ice-cold lemonade may hit the spot on a 90-degree day, but it’s not doing your waistline any favors. A 20-ounce Minute Maid Lemonade contains 250 calories and 68 g of sugar. Fortunately, there are plenty of refreshing summer sips that you can drink without guilt—and they may actually help you lose weight.

 

Flat Belly Drink: Flavored Water

Staying hydrated is important when you’re trying to trim down. Drinking plenty of water helps your body maintain proper fluid balance, stops water retention (a big cause of bloated bellies), and even increases the feeling of fullness so you eat less overall.
But if plain water bores you, spruce it up with fresh herbs, citrus fruits, and other low-cal flavor enhancers (sliced cucumbers work well too) to
encourage you to drink up. 

 

Flat Belly Drink: Watermelon Smoothie

As long as they’re made without sugary mixers like sherbet, smoothies are a guilt-free way to hydrate—and watermelon is a terrific, low-cal smoothie base. Not only is it a natural hydrator because of its water content, watermelon is also loaded with nutrients, including cancer-fighting lycopene, as well as an amino acid known as arginine.
A study in the Journal of Nutrition found that arginine can decrease body fat and increase lean muscle mass, so whip up this 56-calorie metabolism booster and sip away!

Flat Belly Drink: Iced Peppermint Tea

This minty thirst quencher is super refreshing on a hot summer day, but it’s also a supereffective belly flattener. Peppermint tea helps your stomach process fat, ensuring even high-fat foods like burgers and steaks are digested quickly, which helps prevent bloat.

Flat Belly Drink: Pineapple Frappe

This blended pineapple drink tastes like a beach vacation in a glass—and it packs in two belly-flattening ingredients. A tablespoon of flaxseed oil adds monounsaturated fatty acids (MUFAs), proven belly flatteners, and pineapple itself contains bromelain, an enzyme that helps break down protein, ease digestion, and banish bloat.

Flat Belly Drink: Green Tea

Besides reducing your risk of cancer and heart disease, green tea contains catechins, antioxidants that studies show can help reduce belly fat. If you sip green tea before a workout, these compounds can also increase your fat burn during aerobic exercise.

Flat Belly Drink: Dark Chocolate Shake

Really? Yes, really. Chocolate—especially the dark kind—helps you slim you down because it decreases appetite and lessens food cravings overall.
However, at nearly 400 calories, this shake is more of a meal than a snack. Try it for a quick breakfast to keep your appetite tamed for hours.
Read Also - The Key To Fast Belly-Fat Loss

Kim Kardashian Broke the Only Wedding Makeup Rule Every Bride Should Follow

We’re all about breaking the rules when it comes to beauty because hey, at the end of the day, hair and makeup should be fun. That being said, there are still a few exceptions, or rules that should be followed all the time. The number one makeup commandment to follow? Thou shalt have a makeup test before her wedding day, otherwise known as, the big rule that Kim Kardashian tossed out the window.
Kim’s matrimonial makeup artist, Mario Dedivanovic, told E! News, “We didn’t have a trial.” Granted, the man is part of the elite Kardashian Krew that does Kim’s makeup on a regular basis, but it goes further, as the reality star (and new Mrs. Kanye West) also forewent bringing her makeup artist any inspiration pictures. “No photos. Kim just let me do my thing. So, I kind of created it on the spot. I saw the dress, we spoke about it, and she let me do my thing,” Dedivanovic says.

While the rest of us would likely never skip a makeup trial before a multi-million dollar, filmed wedding, Kim Kardashian threw caution to the wind. Sure, it’s her third marriage and she’s been having Mario Dedivanovic do her makeup for years, but still. We would’ve at least Pinned a few images.
Would you ever skip a makeup or hair trial before your wedding? Sound off in the comments below!

Read Also - 10 Classic Makeup Looks to Try

Proven Flat Stomach Guaranteed Foods

10 Foods To Eat For A Flat Stomach

By Perrie Samotin

Even if a Jillian Michaels-style six-pack isn’t on your wish list, odds are you’ve wanted flatter abs at one point or another, and swore up and down you’d start doing 1,000 crunches every day before bed. While spot-training your stomach muscles with moves like crunches and sit-ups can’t exactly hurt, a combination of cardio, strength training and eating right are really the only way to ditch pesky midsection fat. The good news: There are quite a lot of foods that can speed up the flat belly process without having to go on a strict diet.

 

Monosaturated fats

We all know that—much like carbs—certain fats are better for us than others. What you might not know, however, is that monounsaturated fat—a.k.a., the “good” fat—can flatten your abs! How? According to Self, blood sugar peaks can signal your body to store fat around your midsection, but monounsaturated fats stop the spikes, effectively stopping fat accumulation in its tracks.
In fact, dieters who consumed monounsaturated fats lost more stomach fat than those eating the same number of calories but less of the fats, a study in Diabetes Care journal found.
Not to mention, it also can lower “bad” LDL cholesterol (which lessens your risk of heart disease and stroke), and are usually high in vitamin E, an antioxidant vitamin we all could use more of. Below, the top foods that feature monounsaturated fats.

• Extra Virgin Olive Oil
  The holy grail of monounsaturated fat, EVOO is literally brimming with health boosters apart from minimizing your gut, including anti-inflammatory properties, cardiovascular benefits, brain-boosting benefits, and many others. Opt for around two tablespoons a day—an easy feat if you drizzle it over fresh fish or veggies, or mix it with a little lemon juice, garlic, and spices to create the perfect salad dressing. However, in order to reap the benefits, you shouldn’t cook or heat up olive oil for several reasons, including the fact that chemical changes take place in its compound and could be harmful to eat and breathe.
• Avocados
  Another monounsaturated fat superstar, avocados have many of the same health benefits as EVOO. However, they too are high in fat, so don’t eat more than a quarter of a cup a day.
• Almonds
  In addition to being high in monounsaturated fat, these little guys are packed with fiber, protein, and vitamin E, as well as magnesium, which helps your body stabilize its blood sugar levels. Most health experts suggest eating an ounce a day—roughly 23 almonds—which clocks in at 9 grams of monounsaturated fat and around 165 calories. A perfect snack.
• Dark chocolate
  Did you know that real dark chocolate is brimming with health benefits?  It is! Plus, in small quantities, it improves digestion and fights belly fat, too. The catch: The higher the cocoa content, the better it is, so look for bars that feature 70-85% cocoa, if not more (most are found at health food stores and specialty supermarkets, as opposed to drugstores and newsstands like other chocolate.)

Spinach

This leafy green vegetable is one of the healthiest foods you can eat: It’s super-low in calories, but high in things like vitamin C, vitamin K, iron, potassium and magnesium. Spinach is also a good source of calcium which helps your muscles contract, and it’s high in fiber, so it helps you feel full. The easiest way to get your spinach on? Use it in place of romaine or iceberg lettuce in salads and on sandwiches.

Yogurt

You’ve probably heard that just one cup can spur the growth of probiotics, which are good bacteria in your gut. By doing so, nasty bacteria that causes bloating move out, effectively giving you a flatter stomach. Keep in mind: to get the benefits, you have to buy varieties that say “live and active cultures” on the label.

Eggs

Eggs have a lot of good qualities, but the biggest is their uncanny ability to keep you full without making you bloated, thanks to its mix of essential amino acids, protein, and fat. Most experts agree that one egg a day is enough.

Salmon

Fatty fish like salmon, tuna, and mackerel, is packed with omega-3 fatty acids, which can speed up metabolism, and it’s filled with bloat-busting protein. As Fitness pointed out, an Australian study showed that overweight people who ate fish daily improved their glucose-insulinresponse. Meaning: Seafood may help slow digestion and prevent cravings. Try for one to two servings of salmon a week, and jazz it up with things like EVOO, fresh garlic, herbs, and veggies.

Berries

A tiny food that packs a big punch, most berries are brimming with fiber. In fact, according to Fitness, the more fiber you eat the fewer calories you absorb from other things because fiber traps food particles and shuttles them out of your system before they’re fully digested. Aim for around half a cup a day of blueberries, raspberries, strawberries, boysenberries, or any other type you like.

Apples

Who knew one little apple had dozens of health benefits? Apart from being a great source of fiber to aid digestion and promote weight loss, apples also contain phenols (which lowers bad cholesterol and increase good cholesterol), can help target certain cancers, help prevent heart disease, and happen to be a low GI food so you don’t get a sugar high then crash. To reap the rewards, eat one to two apples a day.
Read Also - 6 Reasons You're Not Losing Belly Fat

Best Metabolism Boosting Ways and Torch Fat Today

27 Ways to Boost Your Metabolism and Torch Fat Today

Well, what are you waiting for?

 

 By Leta Shy for POPSUGAR Fitness

If you're looking for a way to burn more calories without much more effort, you've come to the right place. Here's how you can boost your fat burn ASAP:

Do Cardio
Cardio is crucial for keeping your metabolism running smoothly. In one study, researchers found that cyclers increased their metabolism for 14 hours after a tough 45-minute workout. "If you do just two to three vigorous bouts of exercise per week for 45 minutes, you could lose a pound of fat every two weeks from the combination of calories expended during exercise plus what you burn afterward,” says study author David Nieman, a doctor of public health and professor of exercise science at Appalachian State University.

Eat Breakfast
After a long night of fasting, your body needs fuel to rev up its metabolism. Skipping breakfast can slow down your body's ability to burn fat as it tries to conserve energy, so make sure you eat a healthy breakfast within an hour of waking up. You can make these healthy breakfast recipes the night before if you find you're skipping breakfast because you're too rushed to prep in the morning.

Schedule in Exercise
Exercise doesn't just burn calories—it actually changes your DNA to boost your metabolism immediately. Experts recommend up to an hour to see these benefits. To make absolutely sure you squeeze in these sweat sessions, schedule them ahead of time.

Don't Skip Meals
You might think that passing on dinner would translate to a slimmer waistline, but it does just the opposite. Skipping meals can make your body think it’s starving so it stores extra calories instead of burning them. Eat up to six small meals a day to fend off hunger, keep blood-sugar levels steady, and help your metabolism function properly.

De-Stress
Stress can do more than drive you crazy—it can actually slow down your metabolism. The stress hormone cortisol is the culprit: When levels are too high, it inhibits your body's ability to burn fat. Take a few moments to breathe deeply or flow through a calming yoga sequence to keep your metabolism in check.

Do a Mini-Workout
Short on time? You can still fit in enough exercise to burn 200 calories. A recent study showed that a very short burst of intense exercise (2.5 minutes' worth) can lead to an after-burn of 200 calories throughout the day. So even if you don't have time for a full workout, working up a sweat for a just few minutes is a lot better than nothing!

Snack Before Bed
This isn't a joke. A 100- to 200-calorie bedtime snack may help keep your metabolism cranking so you burn more calories while you sleep!
Related - Best Healthy Dinners Preparation in 5 Minutes or Less


Eat Whole Grains
Packed with fiber, whole grains such as brown rice, barley, quinoa, oats, and millet fill you up more than other foods with the same number of calories. This doesn’t just leave you with less room for second helpings, though. High-fiber foods tend to be more difficult to chew. And when your mouth works harder, the act of eating in and of itself can burn up to 10 percent more calories.

Mix Up Your Routine With Intervals
If you log cardio at the same pace every day, you could be making better use of your time. Adding high-intensity intervals into your cardio will help burn more calories during each sweat session. This pyramid treadmill interval workout is a great place to start.

Spice Up Your Food
Cayenne pepper is known for its pungent flavor and healing powers, but the spice can also boost your metabolism by increasing your body's core temperature. Don't worry about smothering your food in hot sauce—a small amount goes a long way.

Strength Train
Muscle is a fat-burning powerhouse, so stick to your strength-training routine. Aim for 120 minutes of strength sessions a week: Try this total-body workout circuit with weights to build muscle, or do this TRX workout the next time you hit the gym.

Indulge With Dark Chocolate
Dark chocolate is a healthy dessert for many reasons. One of them: It can boost your metabolism, thanks to two of its ingredients: caffeine and the antioxidant catechin. Just make sure you stick to a small square a day so the sugar and calories don't negate dark chocolate's fat-burning potential.

Sprinkle Cinnamon
Add this warm spice to any food to pep up your metabolism. Some ideas: Put some on a slice of whole-wheat toast, in your bowl of oatmeal, or onto soup.

Read Also -7 Tips on How to Avoid Extra Calories Every Day

 

 

How To Get Your Stomach In A Shirtless-Ready Beach shape

Beach trips, swimming pools, and lake dives are coming up, gentlemen. You'll be reaching for your swim trunks before you know it, and baring your stomach for all to see immediately after. Now's the time to work on your core, since you've already perfected those tank top worthy arms. To help you (and ourselves) get in check, we talked to Albert Matheny, co-owner of SoHo Strength Lab in New York to see what's what. He gave us three simple ab exercises to get your core in check.

Your core's main job is to stabilize, and keep you steady during squats, carries, or other unilaterally loaded exercises. That said, Al doesn't recommend doing all of these at the same time. He suggests choosing one to add in at the end of your routine. Consider these the final touches. Mix these exercises in with some healthy eating, and those washboard abs will be within reach. When it comes to diet, Al says to "reduce your calories from carbs on non-workout days, and refuel with high-quality protein, like Source Organic Whey."

···
1) Toes to bar (4x10 reps):

Hang from a pull-up bar with your arms at shoulder width, as if you were doing a standard pull-up. Engage your lats, fire your core, and lift your legs straight up to touch the bar above your head with your toes. If you can't raise your legs above your head, try this progression over a few weeks: bent knee raise to 90 degree angle, straight leg raise to 90 degrees, straight leg raise to bar.

2) Weighted Plank (3x30s reps):
Grab a 25 or 45lb plate and your workout buddy, or random gym mate. Drop into a hard plank on your elbows, with your hands straight forward, and your elbows square under your shoulders. Make sure you've got a straight line from the back of your head to your hips, and squeeze your glutes. Have your assistant center the plate over the intersection of your lower back and glutes. Squeeze tight and maintain position for thirty seconds, then remove plate. Increase weight as you get stronger.
If you don't have anybody around to help you, position the plate while flat on the floor, then push yourself into the plank position.

3) Straight Arm Plate Sit-up (3x10 reps):
Lay flat on your back, with your legs extended. Hold a 25 or 45lb plate with your arms straight up in the air. Sit up as you push the plate toward the ceiling. As you come to a full sit, extend the plate directly above your head to finish the rep. Control your descent and repeat. Keep the weight as vertical as possible throughout the exercise. Be careful not to use the weight as momentum when sitting up.
And remember, nobody will see that hard work behind a belly full of cookies and cake, so stick to the leafy greens, alright?
Read Also - Proven 6-Pack Abs Tips | 6 Tips for 6-Pack Abs

Best Healthy Dinners Preparation in 5 Minutes or Less

Things that are fun in the summertime: going to outdoor concerts, attending fairs and festivals, exercising in parks, relaxing at the pool. Something that's not fun in the summertime: spending time cooking, especially in front of a hot stove. That's why we rounded up six delicious and healthy recipes you can make for dinner in five minutes or less (with hardly any heat required!). Now get in, chow down, and get out!
 

Shrimp Ceviche

With shrimp, mango, avocado, jicama, and tomato, it's a party in your mouth.

 

Salmon Cucumber Boats

Boats made with fish, cukes, yogurt, mustard, and capers? Could there be a more summer-y dinner option than this?

 

Zesty Tofu and Quinoa

No meat here, but lots of flavor—thanks to peppers, avocado, cilantro, and lime juice.

Turkey and Avocado Sandwich with Slaw

Picture yourself sitting on a back porch, wind blowing, sun setting. This slaw-filled sandwich—which features golden raisins, cabbage, red onion, and brown mustard—fits nicely into that picture, right?

 

Confetti Pesto Pasta

Pesto sauce is so perfect for summer. Combine it with cherry tomatoes, green beans, Parmesan, and chicken for this tasty pasta dish.

 

Raspberry Walnut Chicken Salad

Canned chicken makes this seasonal salad a cinch to put together.

Read Also - 5 Breakfasts That Boost Brainpower

Hydrating Mistakes You Are Making

It's not as straightforward as you might think.

By Jenna Birch

Taking in enough fluids seems simple, right? Just drink more water. That will help, sure, but there are probably a few hydration mistakes you're making—without even realizing it. Fix these six missteps to make sure you're getting the H2O you need:

Mistake #1: Drinking Water During Your Workout, But Not Before
Even if you sip on something regularly while you're at the gym, you may be prone to headaches if you haven't hydrated ahead of time, too. You should aim to drink at least eight ounces of water about half an hour before you exercise, says New York City-based trainer Larysa DiDio, founder of PFX Fitness.

Mistake #2: Insisting on Eight Glasses a Day
It's time to kick this adage to the curb: The Institute of Medicine actually recommends 11.4 cups per day, although hydration needs vary from person to person. The exact amount of H2O you need is dependent on your size and weight. And since you can also get water from foods like fruits and veggies (an apple, for instance, can provide an entire cup of water), you may not need to guzzle as much if you're eating water-rich meals and snacks. In general, though, if you take your your weight and divide it by two, that should give you roughly the number of ounces of water you need in a day, says Keri Gans, M.S., R.D., author of The Small Change Diet.

Mistake #3: Avoiding Drinks Like Coffee and Tea
It's a commonly held belief that coffee and tea are dehydrating because of their caffeine content—but that's a myth, says New York City-based nutritionist Lisa Cashman, M.S., R.D. "While the caffeine in coffee and tea can be a diuretic—which causes fluid loss—the fluid in them typically makes up for it." So your daily Starbucks habit is still better than sipping on nothing.

Mistake #4: Hydrating Too Infrequently
If you feel thirsty, then yes, you should probably drink water. Same goes for when you're exercising or it's hot outside. But—contrary to common belief—these aren't the only times when you need to rehydrate, says Gans. "You also need to hydrate while you're sitting at your desk at work, not just at the gym," she says. "I even have a sticky note on my computer that says, 'Drink water.'" Gans suggests sipping consistently throughout the day. If you don't, you could set yourself up for conditions like kidney stones and UTIs. Eek!

Mistake #5: Confusing the Need for Water with the Need for Food
Drink before you eat to make sure your hunger pangs are actually, well, hunger pangs. Many people confuse the need for H20 with the need for food, says Gans. She recommends eating meals and snacks as you normally would—but also getting into the habit of drinking plenty of water with them. She also suggests setting a bottle of water on your nightstand. "First thing in the morning, drink it," says Gans. "If it's the first thing you see, you can set yourself up with hydration for the rest of the day."
Read Also - Best Foods To Eat Before You Work Out

Cutiest Ways To Speed Up Your Morning Beauty Routine

If you were granted one session with a top-notch stylist, what secret would you demand to know? The perfect shade of lipstick? No…those change with the season. Whether you should use cream or powder foundation? No, again…your skin is likely to change as you age, so one single formula won’t always be right. How to look gorgeous without spending hours in front of the mirror? Now, that’s a secret a lot of women would love to be in on. Fortunately, you don’t actually need to visit a stylist for that one. I’ve got some tips right here that will help you squeeze in a few more swipes at the snooze button and still leave home on time, looking gorgeous.

1. Take a cue from top chefs

What could chefs possibly have to do with your morning beauty routine? Well, the best chefs swear by something called “mise en place.” It’s a French phrase that means “put in place.” Before they start cooking, they make sure they have their ingredients prepped and all of the tools they need clean and ready to go. It’s a strategy worth copying. Before you go to bed, set out everything you’ll need to get ready the next morning. You’ll be amazed how much time you save by not having to fumble through your drawers looking for your favorite eye shadow.

2. Power up your tools

Cut down on the time it takes to do your hair by investing in professional-grade styling tools. Heavy-duty driers like professional stylists use can cut your drying time almost in half, and professional straightening and curling irons get hotter faster, giving you better results in less time. Just make sure to stock up on heat-protectant styling products. You don’t want your fancy new tools to damage your hair.

3. Let nature do some of the work

Another way to cut down on the time it takes to dry your hair is to let it air dry while you do the rest of your morning routine. By the time you’ve brushed your teeth, had breakfast, done your makeup, and dressed, your hair will be damp rather than sopping wet. Not only does it save time, it’s easier on your hair.

4. Go for the tint

If you’ve got sparse or light-colored brows and lashes, consider having them tinted. That will let you skip a couple of time-consuming steps without sacrificing that polished look you depend on. Plus, there’s a bonus: no clumps or smudges from a rushed mascara application.

5. Wax it away

Keeping your legs smooth is a major time hog, and shaving just further irritates legs already chapped by winter weather. Banish the prickles for weeks at a time by having your legs professionally waxed. You’ll love not having to worry about whether you can squeeze in one more day of not shaving. Even better, no nicks! The last thing you want to do when you’re already rushed is to try to stem blood streaming from the back of your ankle.

6. Set your priorities

On mornings when you’re particularly rushed, you can save time by knowing your strengths and weaknesses. Bad undereye circles? Don’t skip the concealer. Blotchy skin? Make foundation a priority. High cheekbones? Skip the contouring and just apply a little blush.

7. Use your fingers

Even if you’re a master with your makeup brushes, it’s OK to skip them when you’re rushed. Applying makeup with your fingers speeds things up. You also use less product and, even better, you don’t have to clean your brushes. (You do clean your brushes, right?)

Posted in Beauty Write a comment

8. Use a multipurpose primer

Maybe your makeup bag is filled with primers for every purpose under the sun: color-correcting primers, pore-minimizing primers, line-erasing primers, etc. They’re great when you have the time. When you don’t, one of the multipurpose primers is a good substitute. There are several that work to minimize pores and lines, add illumination, and correct blotchiness all at the same time.

9. Replace two steps with one

You know it’s bad to skip moisturizer, but you feel naked without foundation. Why not use a product that does both? Tinted moisturizers are the perfect solution to rushed mornings. They nourish your skin while adding a layer of sheer coverage that makes you look fresh-faced and ready for the day.

10. Streamline your products

Another good way to cut precious minutes from your morning routine is by cutting down on the number of products you use. A creamy cheek and lip stain is a breeze to put on and looks fabulous. A shimmery eye shadow in a neutral shade can add quick highlights to your cheekbones. And a brow pencil can double as an eyeliner in a pinch.
No one feels gorgeous when they’re rushed, but you shouldn’t have to sacrifice an hour of precious sleep, either. These 10 tips can help you look your best while saving time for what’s important: your relationship with your snooze button. What’s your best way to speed up your morning beauty routine?
Read Also - 7 Steps to Bigger, Sexier Hair

Avoid These Artery and Vein Diseases

• By Jennifer Warner | Reviewed by Niya Jones, MD, MPH

Health Threats in Your Arteries and Veins

Many diseases of the arteries and veins cause no symptoms until a potentially deadly problem develops. Serious events occur because both types of blood vessels are vital to the circulation of blood throughout your body. Arteries pump oxygen-rich blood from your heart to the rest of your body, and veins return the blood to receive oxygen in the lungs. Understanding the health threats that can affect these key vessels will help you protect your health. Read on to learn preventive tips for each of these conditions.

Vein Threat: Deep Vein Thrombosis

Deep vein thrombosis (DVT) is a common condition that occurs when a blood clot forms in a deep vein, usually in the legs, says Neil Zakai, MD, MSc, an associate professor of medicine in the hematology/oncology division at the University of Vermont in Colchester. Up to 600,000 DVT cases occur each year in the United States, according to the U.S. Centers for Disease Control and Prevention, CDC. Knowing your family history of DVT or any blood clotting disorders can help prevent DVT. Getting up and moving as directed by your doctor after surgery or after sitting for long periods of time can also help reduce DVT risk.


 

Vein Threat: Pulmonary Embolism

Pulmonary embolism (PE) is a serious and sometimes deadly complication of DVT that happens when a blood clot breaks off and travels through the bloodstream to the lungs. When blood flow to a lung artery is blocked because of pulmonary embolism, your lungs and possibly other organs can be damaged because of low oxygen levels in your blood. Signs include chest pain and coughing up blood, and this condition is often fatal. Preventing pulmonary embolism starts with addressing blood clot risk factors including smoking, use of hormone therapy, obesity and lack of physical activity.

Artery Threat: Stroke

Stroke is one of the most deadly types of vascular disease, and the fourth leading cause of death in the United States, according to the National Stroke Association. A stroke occurs when a clogged or ruptured artery blocks blood flow to the brain; this causes brain cells to die. Keeping your stroke risk factors like high cholesterol, high blood pressure, heart disease, and diabetes under control reduces the likelihood of stroke. Healthy lifestyle habits — such as eating a healthy diet, limiting salt, maintaining a healthy weight, not smoking, and limiting alcohol — also help prevent stroke.

Artery Threat: Atherosclerosis

Atherosclerosis is a common condition, also called hardening of the arteries, affecting the flow of oxygen-rich blood to the body. The disease causes plaque to accumulate inside the arteries, restricting blood flow. Eventually the arteries can become blocked and cause serious problems like heart attack and stroke. Keeping heart disease risk factors in check by eating a healthy diet, exercising regularly, maintaining a healthy weight, not smoking, and reducing stress, can reduce the risk of atherosclerosis. Taking your medications as prescribed — if needed to reduce cholesterol and keep blood pressure down — is also key to preventing heart attack and stroke from atherosclerosis.

Artery Threat: Carotid Artery Disease

Carotid artery disease affects the two large arteries in the neck that supply blood to your brain. This condition increases the risk for stroke, and causes over half of U.S. stroke cases, according to the National Heart, Lung, and Blood Institute. Carotid artery disease, which is often linked to atherosclerosis, causes the arteries to become narrowed by the buildup of plaque. Taking medications as prescribed and following a healthy lifestyle to prevent blood clots can reduce the risk for stroke in people with carotid artery disease.

Artery Threat: Peripheral Artery Disease

Peripheral arterial disease (also called PAD) is also often associated with atherosclerosis, and becomes much more common as we age, affecting about 8 million people in the United States, according to the CDC. In peripheral arterial disease, the arteries farther from the heart, usually in the pelvis and legs, become narrowed because of plaque buildup. Decreased blood flow to the muscles may cause pain and fatigue in the legs, often with exercise or when climbing stairs, Dr. Zakai says. Imaging tests and comparing blood pressure levels in the arms and legs can you’re your doctor detect PAD. Exercise, keeping blood pressure under control, not smoking, keeping a healthy diet, and maintaining a healthy weight can reduce your risk for PAD.

Vein Threat: Varicose Veins

“Varicose veins run the gamut from a cosmetic condition to a serious medical problem,” Zakai says. The swollen, purple veins often appear in the women’s legs after pregnancy, as well as in men and women over 40. Surveys estimate that about 20 to 35 million in the United States have the condition, according to the Vascular Disease Foundation. Varicose veins occur when blood pools in the veins because of a problem with the one-way valve that keeps blood flowing back to the heart. If varicose veins cause pain, swelling, burning, or itching, the medical problem needs attention. Staying physically active, as well as keeping your blood pressure and weight down, can help lower your risk of varicose veins.

Vein Threat: Chronic Venous Insufficiency

Chronic venous insufficiency (CVI) is a common condition that affects up to 20 percent of adults, estimates the Vascular Disease Foundation. This condition is often associated with varicose veins and with deep vein thrombosis. In people with CVI, the veins are blocked or aren’t working properly because of damage to the wall of the veins. The damage causes the veins to pool with blood, especially when standing. Avoiding standing for long periods of time and wearing compression stockings can help reduce blood pooling and risks of CVI.

Artery Threat: Coronary Artery Disease

Coronary artery disease (CAD), also known as coronary heart disease, is the most common type of heart disease, and kills about 380,000 people in the United States each year, the CDC reports. CAD happens when plaque builds up in the arteries that supply oxygen-rich blood to the heart due to atherosclerosis. When blood flow to the heart is reduced or blocked by CAD, it can cause chest pain (angina), heart attack, heart failure, or an irregular heartbeat known as arrhythmia. Eating a heart-healthy, low-fat, low-sodium diet and exercising regularly can reduce your risk for CAD. In addition, lower your risks by keeping up with any medications your doctor may have prescribed for blood pressure and cholesterol control.
Read Also - Tuberculosis Diagnosis And Best Treatment

Excellent Beauty Tips For Dark Skinned Laddies

Beauty comes in all colors and cultures. Whether you are an African American, Latina, Asian or Native American woman, you possess features that allow you to stand out from the crowd. By following beauty tips designed for women of your own culture, you can play up beautiful features such as full lips, glossy hair and perfectly shaped almond eyes. Read on to find out 10 beauty tips for dark skinned girls.

 

 

1. Beauty Tip for African American Women: Hair Moisturizer is Essential

African American women face unique challenges with their hair. Moisturizer is essential to minimize possible damage that African American hair often suffers. First, African American hair tends to be dryer than hair of any other ethnicity. This is largely due to tight curl patterns prevalent among African Americans. A majority of African American women also chemically straighten their hair, which causes dryness and can promote breakage. A significant number of African American women also wear weaves and hair extensions which can also weaken the natural hair.

2. Beauty Tip for African American Women: Don’t Fear Bold Makeup Colors

Many African American women have sensuous full lips and gorgeous facial bone structure. Bold colors such as plum and true red often look amazing against dark skin tones. Glitter is an especially glamorous look for evening. To create an office-worthy look, emphasize bold colors for one feature, such as your eyes or your lips, and maintain a neutral or bare look for the rest of your face.

3. Beauty Tip for Native American Women: Play Up Your Almond Eyes

Many Native American women have beautiful, perfectly shaped almond eyes.  If you are blessed with this ideal eye shape, lucky you! You can exercise broad latitude in playing up your gorgeous eyes. Apply generous coats of mascara along with eye liner to emphasize your eyes as much as possible.

4. Tip for Native American Women:  Neutral Foundation, Bolder Blush

Many Native Americans have beautiful complexions that hardly need makeup at all. Allow your complexion to shine through with neutral or bare foundation. Adding a bolder blush and distinctive eye colors prevents you from blending into the background.

5. Beauty Tip for Latina Women:  Don’t Overdo the Foundation

Latina women often have beautiful olive or golden complexions that need little or any foundation.  Resist the temptation to pile on the makeup in an attempt to look “glamorous.”  Even when preparing for an evening out, a sheer or translucent foundation allows your gorgeous complexion to shine through, and won’t compete with your eye color or your lip color for attention.

6. Beauty Tip for Latina Women: Highlight Your Eye Color

Many Latinas have striking eye colors, ranging from dark brown to sparkling green and blue. Highlight your eye color with the right eye shadow shades: plums for brown eyes, bronze and brown for blue eyes, violet and brown for green eyes and brown, gold or green for hazel eyes.  Don’t overdo the eyeliner.

7. Beauty Tip for Asian Women: Adapt Eye Makeup to Your Eye Shape

The unique eye shape that is prevalent among Asians can present makeup challenges. If you have a monolid that is common among many Asians, resist the temptation to create a false eyelid “crease.” Unless you are a makeup artist it is bound to look artificial. Asian women should also limit eyeliner to the top lids to avoid making their eyes look smaller.

8. Beauty Tip for Asian Women: Rock Bright Red Lipstick

Bright red lipstick can be tough to pull off – but on many Asian women true red lipstick looks amazing. Try a matte shade for the office and a glossy tint for evening affairs. On the other hand, coral and peach lipsticks often do not pair well with Asian skin. Likewise, bronze lipsticks are usually not a good choice for Asian women.

9. Beauty Tip for All Women of Color: Moisturizer and Sunscreen Are Musts

Regardless of your ethnicity, keeping your skin hydrated is essential. If your skin is oily, seek out water-based products. If your skin is very dry or mature, cream-based products are your best bet. Following this tip alone will help minimize the visual effects of aging.
Many women of color and black women in particular believe that they are impervious to sun damage. While it is true that dark skin contains more melanin which protects skin against sun damage to a certain extent, sunscreen is a must regardless of skin tone. Even if your skin does not visibly burn, you may be suffering sun damage that can show up later as wrinkles – or in a worst case scenario – as skin cancer.

10. Tip for All Women of Color: Seek the Right Foundation Colors

Once upon a time, women of color were often unable to find makeup in shades that suited their skin tones. Fortunately, many makeup lines have recognized the need to offer formulas and shades for women of color as well. Take advantage of this situation to seek out a foundation shade that is an exact match for your skin tone.
There are many amazing beauty tips you can follow these days, and these are just a few of them. What are your own beauty tips?
Read Also -10 Ways to Simplify Your Makeup Routine