Get Fit Get Sexy - March 2015 Issue

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MARCH 2015

3 Ways to Make Your

TREADMILL WORKOUT More Exciting

6 Contributors to

EMOTIONAL

EATING

PREVENT

Can Bad Sleeping Habits Cause

WEIGHT GAIN?

SUDDEN HAIR LOSS

NEVER CRASH

DIET! Spring Cleaning Health Tips

SECRETS TO BIKINI BODY

on the inside 7 5 The Best Exercise to Improve Brain Function 6 Wake Up and Feel Refreshed - How to Stop Being Sleepy in the Morning 7 Muscle Gaining Secrets Made Fast and Easy 9 Never Crash Diet!

10 Overlooked Elements of Fat Loss 11 6 Contributors to Emotional Eating

13 The Healing Power of Sprouting Seeds 14 Zumba Toning Sticks – Add More Fun in Your Workout 16 5 Tips for Gorgeous Skin 17 10 Minutes to a CelluliteFree Life 18 Bikram Yoga 101 19 Sure Ways to Prevent Sudden Hair Loss

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on the inside 25 21 Green Lipped Mussels How are they Beneficial for your Health?

23 3 Common Visual Problems Lutein Can Help Prevent 25 Bikini Body Transformation Tips 26 Spring Cleaning Health Tips 28 Sushi – More Than Just Raw Fish

29 3 Ways to Make Your Treadmill Workout More Exciting 30 Can Bad Sleeping Habits Cause Weight Gain?

32 5 Reasons Why Walnuts Should be Your Favorite Snack 33 Foods That Cause Wrinkles

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34 Your Successful Weight Loss Strategy

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FROM THE EDITOR Welcome to this month’s issue of Get Fit. Get Sexy. Magazine.

This month we bring you some great new articles that will help you fast track your goals and success.

Rest assured that all the articles included in this issue are all produced with the goal in mind to satisfy YOU. Truly, this is an expression of our labor of love for you, most particularly to our avid readers and most welcome new subscribers. In our goal to better improve our magazine, we appreciate contributions and feedback from you.

This time is the most appropriate to thank our valued advertisers who relentlessly provide products and services for our readership. Should you have the time, kindly visit our sponsor's website, for they are surely your ally as well, with all your undertakings.

I would like to congratulate you for investing your time reading this magazine.

We are proud to be of service to you, and we insistently look forward to serving you for many years to come.

This edition has everything you need to start on a new leaf and prepare for the blazing summer ahead. Let this issue be your guide as the new season 'spring' in!

Thank you for your incessant support to Get Fit Get Sexy.

Regards,

Moji Tehranian , CPT

Health & Fitness Editor (moji@sleek.ly)

5

The Best Exercise to Improve

BRAIN

FUNCTION Better brain function with exercise? The evidence is clear. Not only can you get long-term benefits for your brain from exercise, but you can boost your brain power in the next ten minutes. Exercise can help your brain work more efficiently and actually make you smarter.

The thinking ability of subjects was tested in one study. After these tests, the subjects ran on a treadmill for thirty minutes. When their hearts returned to normal resting levels they took the follow-up tests.

During all tests the subjects were connected to an EEG (elctroencephalogram), in order to track their brainwaves.

Researchers found that exercising had increased the speed of their decision-making. It was considered a significant difference (beyond normal statistical variation). They also found that the subjects answered more accurately after the exercise than before.

Participants were between 18 and 24 years old, but researchers think the findings will hold true for other age groups as well.

One study showed that just ten minutes of moderate exercise each day can improve mood and reduce fatigue. Brain function specifically wasn't tested, but it seems likely that less fatigue means better brain power. www.Sleek.ly

Best Exercise For Brain Function?

The research has focused more on the duration of exercise more than on the specific type. Aerobic exercise seems to be the common element in the studies that have shown improvements in brain function, however. It's likely that running, bicycling, swimming, dancing and any other aerobic exercise will have the same effect.

Note that ten minutes of exercise is apparently enough to have effects on the brain. Also, while most scientists probably expected to find better brain function from longterm exercise programs, the study using treadmills showed an immediate effect.

Some people find that walking is a great way to boost brain power. There are the aerobic benefits now being proven by recent studies, but there seems to be something more. It may be due to its rhythmic and relaxing nature that many people report their clearest and most creative thinking when walking.

We know that exercise helps for us to sleep better, have a healthier immune system, weight control, and a lower risk of heart disease, cancer and diabetes. Now you can add brain power to that list. Why not take a walk today for better brain function?

What is Mental Performance?

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Wake Up and Feel Refreshed How To Stop Being Sleepy In The Morning

...Checking your phone before bed and keeping it close by as you sleep is now believed to cause serious sleep problems, which could lead to poor health. Wayne Conn, a sleep coordinator at Texoma Medical Center, said using your phone right before bed is unhealthy. - News 12 kxii.com

Do you continually hit the snooze button every morning because you find it hard to get out of bed? Do you feel sleepy even after you have slept for a long time? Do you always need an alarm clock or a number of alarm clocks around your room for you to wake up in the morning? If your answer is yes, then this article is for you.

Here are some tips on how to fight sleepiness in the morning: Have a good sleep routine. The most common reason for being sleepy in the morning is lack of sleep. If the body is not able to get enough rest, it will urge you to have some more. As a result, you continually feel the need to sleep longer in the morning. The best time to counter this is by having a good sleep routine. Tell and train your body on when it should sleep and when it should wake up. By having a sleep schedule, your sleep system will be regularized and you will find yourself waking up in the morning even without the aid of your alarm clock.

Forget about your problems, relax before bedtime. If you have so many things in mind before sleeping, this will make it difficult for you to get good sleep. Stress and anxiety will just keep your mind occupied and this will lead to lack of sleep. As a result, you will not have the energy you need for the following day. To avoid this problem, you should always try to relax before bedtime. Do some relaxing activities such as taking a good bath or listening to relaxing music. Give your mind a break. Let it rest once in a while. If your stress is too much already, let it out. Talk with a friend and share your concerns. It is always relieving to

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have someone listen to what you feel.

Avoid sleep distractions. There are many things that can disturb your sleep. Sometimes, you wake up in the middle of the night because your husband is snoring loudly. In this case, you can use an earplug at night to avoid being disturbed. You can also have your husband checked by doctors to solve the snoring problem.

Sometimes, your sleep can be disturbed by loud banging of the doors. If you have this problem, the best thing to do is to talk with the other members of the household. Tell them you cannot sleep well because the doors are noisy at night. Everything can be solved with good communication.

Try some routines before bedtime as well. For instance, always play classical music before bedtime. After several weeks, you will find out that whenever you play classical music at night, your body is being conditioned to sleep.

If you have a good sleep system, a relaxed mind and undisturbed sleep at night, you will definitely have the best sleep of your life.

In the next morning, you will certainly feel great and refreshed.

Sleekly Recommends: Dreamers Paradise (Bio-Enhanced Sleep Aid) by Jamie Mitges - $39.97 Sleekly Recommends: Super Soft Sleep Mask With Ear Plugs - $9.99 Need To Sleep Better? Here’s Your Ultimate Sleep Plan

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Muscle Gaining

secrets

MADE FAST AND EASY

plastic bottles and fill them up with water or sand. For starters, if you cannot carry the 2-liter bottle then you can use 1-liter bottle so as not to strain yourself while still learning.

Do bicep curl ups for 10 to 20 times in each arm. Remember that if you are just starting then you must not strain yourself. You can start with a low number of curl ups.

Sleekly Recommends: Bowflex SelectTech 552 Adjustable Dumbbells - $299 ... If you are a starter, you can do push-ups standing facing the wall.

Use the same position as you are facing the floor. Do it also 20 - 30 times. Once you think you are good at wall push-ups then you can now go to floor push-ups.

PUSH-UPS. Push-ups are old forms of training. You may say that everyone is doing it and finding it so old but this really works. You may not see it on other people because they never do it the right way. Having push-ups will make your whole body work and tend to make muscles firm. You must have to do push-ups at least 20 to 30 times.

Secrets to muscle gaining have always been a hot topic.

What if I tell you that there are no secrets at all! Yes, there are no secrets to muscle gaining. Whenever you research through Google or any website, you can browse helpful topics there. The only thing that makes it odd is that not all muscle gaining trainings are taken seriously. People may say that it is just so simple and you may think that it will not give you the type of muscle you want. You may think that this will not satisfy you. Don't you think that these simple exercises are the answers to your muscle gaining problems? Well, you are very wrong.

The answers to your muscle gaining problems are so easy.

It is so easy that you can also do it at home. You can use your own room or backyard or any space where you can have your workout. So what are these kinds of trainings?

USE DUMBBELLS. Dumbbells are very helpful in building muscles in your arms. Dumbbells can be very cheap, but if you do not have dumbbells you can get two empty 2-liter

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If you are a starter, you can do push-ups standing facing the wall. Use the same position as you are facing the floor.

Do it also 20 - 30 times. Once you think you are good at wall push-ups then you can now go to floor push-ups.

STEP-UPS. Step ups are really simple and can be done by anyone. How to do this? You can use the stairs in your home. Only just one step. First is to step up your right foot and follow with your left foot. Then step down your right foot and let your other foot follow.

Repeat this for at least 100 times. You will feel that your bottom and thigh muscles work and will eventually become firmer and build muscles.

Remember that muscle gaining secrets will not work when not done right. You must also set a day or two when your muscles can rest and restore energy. Do it regularly so you will see the results in no time.

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MARCH IS NUTRITION MONTH Nutrition Month is celebrated every March, and is sponsored by the Academy of Nutrition and Dietetics. Nutrition Month focuses on helping people to make correct food choices as well as developing good eating and exercising habits.

WWW.RESETFACTOR.COM

DIET! NEVER CRASH

When it comes to losing weight, many people tend to do shortcuts in order to get faster results. One of the most popular shortcuts in weight loss is doing crash diet. In fact, it has become one of the most highly debated methods in existence today due to its ill effects on the body.

What Constitutes a Crash Dieting?

This diet plan usually involves skipping meals especially lunch and dinner. In Extreme cases, a person skips all meals altogether and only consume water for sustenance. As far as calorie consumption goes, it is usually under 1000 Kcal for women, or less depending on how little they eat.

THE EFFECTS OF CRASH DIETING: WEAKNESS AND LETHARGY Since the body lacks all the necessary nutrients, it becomes weak and unable to perform even the most basic tasks.

Those people who crash diet usually feel lethargic and sluggish especially right after waking up. They may sometimes feel muscle pain as well. One of the things that people do not understand about crash diets is that they do not necessarily force the body to tap into reserved energy sources to maintain status quo.

VERY SLOW METABOLISM Ceasing to consume any food at all will cause the system to slow down metabolic rate in order to conserve the body's energy. As a result, almost no weight loss can be expected, which defeats the purpose of dieting in the first place. What's more is that your metabolic rate is likely to remain very slow for a few weeks or even months after www.Sleek.ly

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you start consuming food again.

SEVERE HUNGER PANGS Consuming very little food over an extended period of time can cause severe hunger pangs that would ultimately result to binge eating or emotional/psychological anxiety. In most cases, the feeling of hunger becomes so unbearable that it keeps the person from getting any good night sleep. In addition, nausea and dizziness may also manifest as a result of an always empty stomach.

EATING DISORDERS Many health experts and dietitians advise people against improper dieting as it can cause serious eating disorders such as Bulimia, Anorexia Nervosa, and Binge Eating. There is no telling which of these disorders a person would develop if she continues down this disastrous path, but it is certainly a gateway to a number of health concerns.

SUDDEN WEIGHT GAIN At some point, a person who consciously avoids eating would succumb to hunger pangs and other side effects, in which case you will most likely consume large amounts of food to make up for the deprivation. As a result, sudden weight gain can be expected especially since the body's metabolism has slowed down to a crawl.

Abrupt fluctuations in weight can also result in other complications such as the onset of life threatening diseases, i.e. Type 2 diabetes, coronary problems, and hypertension.

A crash diet is never meant to be a long term weight loss method, nor is it something that women (or men) should try in the first place. For the most part, it does not provide any viable results and its side effects can compromise one's health in so many ways.

Women who are trying to lose weight should elect healthier methods so as not to endanger their physical as well as mental health. @OfficialSleekly

Overlooked Elements of

FAT LOSS

If you have ever been around a pre-contest bodybuilder, you would be amazed at how gassy they are and how much they complain of bloating. I know, I've been one of them before I became wise.

The reason for this could very well be that food is sitting in the large intestine far too long.

Your food is supposed to spend most of its time in the large intestine, but for some people, it spends way too long there and some of these toxins can even re-enter your blood stream. Not a pretty situation and one that will lead to less than optimal digestion and functioning.

You may need to consider some digestive enzymes first and pre and pro-biotics second. The more efficiently your body breaks down and uses the food you eat, the more food you can continue to eat even while getting lean. This means that there is no reason to be miserable while losing body fat, trust me, I've been there too.

Sleekly Recommends: NOW Foods Super Enzymes - $17.75 Sleekly Recommends: Hyperbiotics Probiotic Supplement - $24.95 www.Sleek.ly

Another thing that you may want to consider is chewing your food better, making it more liquid-like before it goes down. If you are anything like the rest of America, you probably eat way to fast, jam food down your pipe and eat while doing 10 different things.

This means that you have 'skipped out' on the first two elements of digestion, the brain and the mouth. Enzymes start being secreted when we are thinking about food. Secondly, if you are swallowing your food way too fast, it means the stomach and small intestine have much more work to do. You are putting a strain on this area of your digestive system.

Know that the harder the system has to work over time, the less efficient it gets. And the less efficient your digestive system is, the harder it will be for you to get lean.

The last thing I will throw at you is that if you aren't drinking enough water, you got a cats shot in hell at getting lean. This is for a few reasons. First, your body is built for survival: cell dehydration is a sign of death, which is why you feel so weak when you get the flu. If your body senses anything like this, it will not burn fat.

Second, if you are dehydrated, you now take the liver away from its main function as the major organ of fat burning and you make it assume the role of the kidneys excreting waste from the body.

So make sure you are taking your digestive system into account and consuming enough water when you are on a weight loss journey.

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6 Contributors to

EMOTIONAL

EATING

When this is the payoff of emotional eating it is imperative to find other rewards and pleasures that do not involve food. This can be baths, watching a good movie, reading a good book, having a fun evening out with a friend or anything else that will replace food. It is also just as important to realize that one will have to learn to cope with and actually tolerate uncomfortable and painful feelings. That is just a simple fact.

There is a common misconception out there that emotional eating comes from some sort of lack of control. But, psychologists disagree. They believe that if it was something as simple as being able to control when and what we eat or to be able to eat with discipline it would be much simpler to deal with than it actually is. And this includes all types of eating disorders.

For many, emotional eating goes beyond something of choice, and can be a chronic state where the person engaging in this type of behavior does not even realize that it is happening.

Here are some common contributors to this problem that can lead to obesity, ill health and emotional and psychological consequences that include feelings of guilt, shame and low self-esteem.

LACK OF COPING SKILLS. Emotional eaters use food as a coping mechanism. Be it anger, sadness, depression or a recent relationship breakup they reach for food to cope with those feelings.

This indicates the obvious, that there is a lack of healthy coping skills for trauma, negative feelings and life situations in general that the emotional eater fills with food.

In order to begin the road to stopping reactionary and self-defeating behavior, such as, reaching for ice cream when one is sad, it is crucial to learn healthy coping skills that will replace the need for food.

FOOD AS PLEASURE. Some foods are addictive, this is a known fact.

But, unfortunately, it is not green vegetables, but, sugar and fat filled varieties of food that cause real brain changes that lead to dependence.

Foods filled with fats and sugar release “feel good” opioids (natural pain killers) in the brain. When these chemicals are released they create euphoria, calm, and soothing feelings that mimic heroin and cocaine. So, yes, that bowl of ice cream is a like a drug, and many are addicted to it, it is all they have to look forward to after a miserable day. www.Sleek.ly

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UNAWARENESS. Emotional eating also stems from a profound unawareness of what one is eating and why. And it is rarely for the reason it should be, genuine physical hunger. In psychology the term for this is unconscious eating.

This lack of mindfulness results in overeating in all types of situations, for example, eating just because the food is there, whether one is hungry or not. In this type of overeating, food is taken without hunger, and without any kind of planning.

...lack of mindfulness results in overeating in all types of situations, for example, eating just because the food is there, whether one is hungry or not.

In this case, it is important for the individual to take note and become mindful of everything they put in their mouth and without judgment. Once patterns are identified it will become easier to make the conscious effort necessary to stop this type of negative eating pattern.

INABILITY TO FEEL AND TOLERATE “BAD” FEELINGS. Many kids grow up conditioned to avoid and not deal with “bad feelings.” When we hurt our knee, or got bullied in school mom gave us cookies and ice cream to feel better. Dads tell their little boys that

to be continued..

@OfficialSleekly

6 Contributors to Emotional Eating...

it’s not okay to cry. If we cried at school we often got teased by other kids.

As kids grow up they learn unhealthy coping mechanisms and basically use anything they can to avoid having to actually feel and deal with feelings of pain, guilt, shame, sadness, anger and depression, and many choose food as that coping mechanism. It is imperative in this case to learn to tolerate the experience of such feelings, or else emotional eating will remain a problem without a solution.

BODY HATE. Self-defeating behavior rarely makes sense and in the case of emotional eating it is sort of an oxymoron. Many times emotional eating stems from hating one’s body, but instead of engaging in healthy habits to fix it, the negativity, guilt and shame that people feel as a result of that hatred makes them eat more.

Treatment for cases such as these is almost always best handled by a professional as it can be deep seeded and may require intensive counseling.

EXTREMES. Going to extremes can lead to emotional eating and overeating in general. Some of these extremes are exhaustion, hunger and thirst. When you skip meals you let your blood sugar levels drop so by the time you do get to eat you are so ravenous that you eat way too much. Thirst often disguises itself as hunger that leads to overeating.

Lack of regular quality sleep can lead to emotional eating as nerves become frazzled and fatigue that mimics hunger can lead one to turn to foods that are not of quality like sugar and fat.

Eating small meals several times per day, to balance blood sugars, and getting good rest every night, results in overall well-being. These will eventually eliminate emotional and tired eating that is often out of control.

FINAL THOUGHTS. Emotional eating is a big problem for many people, and especially women who find that coping with life’s challenges is a battle that is best fought by finding temporary relief in food. It takes work, introspection and commitment to get through to the other side. Get help, there are solutions and a sunnier future waiting on the other side.

...It might seem like you'll never break free from the reins of comfort eating but you CAN do it. Once you do, you'll find it easier to eat more healthily, lose weight, and spend time focusing on other things that bring you joy!

Sleekly Recommends: End Emotional Eating Understand Your Triggers (And Learn How To Avoid Them) by Dr. Mindy Pelz, DC

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THE HEALING

POWER OF SPROUTING SEEDS

for Quick Weight Loss

There are lots of options to go vegan and one of the most popular meat substitutes that you cannot afford to disregard is sprouting seed. These seeds are typical components of vegan diets and it became the preferred choice of many because of the numerous benefits that it can promise for optimum body condition.

As seeds start sprouting, more nutrients are developed to prepare for the maturation of the plant so you can be sure that once you consume sprouting seeds, you will be getting more than what you expect to get from it, making the product worthy of the title "health food". This vegan produce is at its most powerful stage and its components like proteins, vitamins, minerals, enzymes, and other trace elements are expected to be 3 to 12 times higher.

Definitely, you will get higher health benefits by simply including this vegan meat substitute in your diet, but you will appreciate it even more and you will be encouraged to go high with such vegan product if you will also look into its healing power.

Studies show that there is more from sprouting seeds than simply providing adequate source of nutrition for the body because these seeds are also known to fight off certain diseases.

AMINO ACIDS. Amino acids like canavanine can be found in sprouting seeds that can help in the prevention of leukemia and colon cancer.

SAPONINS. The seeds are also rich in Saponins, an element that aid in lowering the body's bad cholesterol level while maintaining HDL, and these compounds will surely help fight arteriosclerosis and cardiovascular diseases. Aside from that, Saponins are also immune system boosters, it enhances the activity of T-lymphocytes and interferon.

ANTIOXIDANTS. Sprouting seeds are also rich in antioxidants that will protect you from the effects of aging and prevent DNA destruction. Studies show that compared to fruits and vegetables, the enzymes in sprouts are 10 to 100 times higher. www.Sleek.ly

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Nowadays, there are lots of options that will ensure greater benefits for people and most of the time it will just be a matter of making the best choice. For those who value what healthy living can guarantee, it will be best to take advantage of the benefits that come with sprouting seeds. You’ll be able to enjoy nutrients that are enhanced several times as compared with the other popular health choices to prevent diseases and maintain optimum body conditioning if you do so.

...Antioxidants in broccoli sprouts called sulphoraphanes have received considerable research and popular attention for their cancerpreventive effects. A study published in the April 2012 issue of the "International Journal of Food Sciences and Nutrition" found that sulphoraphanes also reduce insulin resistance and may assist with blood-sugar control in people with type 2 diabetes. ~ healthyeating.sfgate.com

Sleekly Recommends: Source Naturals Broccoli Sprouts Extract - $11.42

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ZUMBA

TONING STICKS add more fun in your workout...

A lot of people fail to lose weight because they find their usual exercise programs extremely boring. Going to the gym every day, running on the same treadmill and lifting the same weights in exactly the same positions is bound to get on your nerves after a few days. So how do you lose weight then? The answer lies in Zumba - a refreshingly unique dancing course created by dancer and choreographer Alberto "Beto" Perez.

exercises. Many people have also experienced more fun doing Zumba while using these toning sticks, which keeps them highly motivated to lose weight.

Zumba is a strenuous and highly active fitness program which has its origins in Latin dance. It has caught the attention of various fitness chains because it pumps new life into an otherwise monotonous weight loss program.

To further the impact which this unique aerobic program has on its participants, Zumba toning sticks have also been designed.

These improvements motivate dancers to dance even more consistently. After 6-8 weeks, even highly unfit people can start doing lunges and squats with ease.

However, ensure that you close each aerobic session with lateral stretching as this will properly cool your muscles and will prevent cramps and muscle deformities.

Losing weight and fat through Zumba alone is a lengthy process.

Even though the tunes of Salsa, Merengue and Mambo melodies can get you to start dancing within minutes, losing body fat and strengthening the muscles takes time. To speed it up, the original innovators started teaching their students to use Zumba toning Sticks - light weight sticks to use while the regular dance routines to increase www.Sleek.ly

After you have practiced your regular Zumba routines with these Zumba toning sticks for about three weeks, you will notice how well your balance and posture has improved. You will also notice a certain muscle tightening in the abdominal, back and leg areas.

calorie burn. These Zumba toning sticks are like the regular XCO tubes many dancers use in place of samba balls.

Doing Zumba with these sticks puts pressure on various other body parts, which in turn shapes up your overall frame much more rapidly. These tools have dumbbells fitted on them that help in spreading the effects of the dance to various parts of the body while you are doing the routine. This eventually helps in burning a much larger number of calories than what you would burn with simple aerobic or weight lifting Sleek.ly

So the next time you begin feeling that you are getting nowhere with your fitness program, get Zumba toning sticks and start learning Zumba!

Sleekly Recommends: Zumba Toning Sticks - $24.95 ...These tools have dumbbells fitted on them that help in spreading the effects of the dance to various parts of the body while you are doing the routine. @OfficialSleekly

Saving the

FREE SHIPPING ON ORDERS OF $50 OR MORE + FREE RETURNS ON ALL ORDERS Give-it-a-workout Guarantee - If it doesn't perform return it for free!

SKIN CARE

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5 Tips for

GORGEOUS SKIN The truth of the matter is that most have to work at keeping their skin beautiful and radiant. Although some might have been born with the "gorgeous skin gene," they still need to have healthy skin care habits to keep their skin looking fantastic every day.

Taking care of the skin is a daily commitment. But it's not one that is totally unmanageable. There are so many skin care lines out there and there is a challenge filtering out the good from the mediocre. It's always wise to check out reviews before purchasing any product. Below are some quick tips for achieving the luminous skin that we were all meant to have.

PATIENCE. In the tech age, where we get instant solutions and answers, so many expect the same from our skin care products. This is not the case. It takes time for skin rejuvenation and patience should be a part of this process. Really, there are no quick fixes.

Unless one is having an allergic reaction to their product and needs to switch it, professionals recommend using the product until the last drop. To make a clear determination on the success of a product it needs to be used up to figure out if it was effective.

Taking a before and after picture is a great idea, too. For areas needing more attention, do take close up pictures to see if the products have worked its magic.

SUNSCREEN. The sun is the number one culprit for premature aging of the skin.

When outdoors, use an SPF shield of at least 30 and reapply it through the day. If this is ignored then visible signs of aging will include: • Age spots • Fine lines • Loss of elasticity coupled with slack skin • Thick, rough skin • Uneven skin tone • Wrinkles Sleekly Recommends: Clarins Sunscreen Care Milk-Lotion Spray SPF 50+ - $36 RETINOIDS. Although there is an array of formulas to help skin look beautiful, a retinoid remains a staple in skin care. This product, a vitamin A derivative, is one of the top products people reach for when it comes to anti-aging treatments. A retinoidbased formula has helped with a variety of skin issues such as: • Reduces wrinkles and fine lines • Diminishes brown age spots • Renews skin texture and firmness • Promotes collagen production • Clear pores Retinoid usage is potent and may have the side-effect of skin dryness and redness.

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The best advice for first time users is to apply it every other day, and once skin becomes used to it, increase the usage to daily. The key is to gauge skin tolerance.

STICK TO A SKIN CARE ROUTINE. So many people start a skin care regimen full speed ahead and begin to putter out a couple weeks into it. Please try to avoid this and stick to a routine to get the most out of it. A good routine includes a non-soap cleanser, toner, moisturizer, eye cream, and sunscreen. Also, more doesn't mean better.

Don't apply too much - instead, put on a decent amount so it doesn't overpower the skin.

The trick to having radiant skin is offering a blend of good product lines and protecting skin from the sun's harmful rays. Wear sunblock at all times, even if you won’t be going outdoors. UV rays are more common than you think. In fact, they are present in the countless fluorescent lights you unwarily encounter every day.

7 Ways To Instantly Look Younger Naturally

@OfficialSleekly

10 Minutes

to a

CELLULITE-FREE LIFE

For far too long cellulite has been an accepted part of our lives. We cover it up, we hide it away and we try every new "miracle cure" cellulite treatment on the market. Over time we resign ourselves to the inevitable but the feelings of despair, low self-esteem and embarrassment prevail.

Enough is enough! The truth is we can fight and get rid of cellulite and it's easier than you think...

There are many ways, treatments and creams to fight ugly cellulite available on the market today - some are just plain ridiculous, some are extremely expensive, others radical and painful, and for the most part, they just don't work!

This is the main reason why a lot of people try to find alternative medications that can help them remove and fight ugly cellulite. Since most of the available treatments don't always work, it is always good to try something new.

However, a cellulite treatment that actually works does exist, a holistic, natural and therapeutic method from the past is proving most effective in the battle against cellulite and is fast becoming the benchmark choice for women all over the world. Most of the natural methods introduced in the past are being set aside because of the new treatments available, though they are actually more effective than the new creams, treatments and methods today.

Simple, affordable, and essentially the most logical way to get rid of cellulite you can start using at home today. It's called the cupping therapy cellulite massage.

...Cupping involves placing a heated cup, most commonly made of glass or ceramic, over a certain area of the skin to produce suction. This suction is intended to increase blood flow to the area. various alternative medicine practitioners. You can find a lot of practitioners that still practice cupping cellulite massage.

In the past 2 years, cupping therapy has become the most effective anti-cellulite massage therapy technique, addressing the cause and not just the symptoms, stimulating, rejuvenating and revitalizing the lymphatic system, breaking down the waste and toxins, flushing the fat cells and subsequently eliminating those orange peel areas.

The cupping therapy anti-cellulite massage takes just 10 minutes a day. It's quick, easy and affordable. You don't need to live with and accept your cheesecake thighs, tummy or arms anymore. The time has come to kiss your cellulite goodbye and live a more confident lifestyle.

Dating back more than 3000 years this ancient natural treatment is practiced every day in the East as a modern technique for treating and relieving a variety of ailments.

Until now, this kind of therapy is still used worldwide by

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Answered: Your Most Burning Questions About Cellulite And Its Fixes

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MINDFULNESS

BIKRAM YOGA 101 Bikram's system has no beginner, intermediary and advanced levels, it is known to somewhat resemble military training. If you are new to the term, know that it’s hot, sweaty and can be far beyond challenging, especially if you’re not comfortable being in a heated room for a long period of time.

SHOWER AFTER SESSIONS. This promotes drying off naturally. Hop into a hot shower a few minutes after the resting posture.

Here are some benefits of Bikram or Hot Yoga:

The toxins and fats from your body are flushed away.

It strengthens your resistance by strengthening your immune system.

It creates control and balance on the endocrine glands of your body.

It regulates your heart rate and strengthens your bones.

It tones your muscles.

Performing these poses in a hot room helps improve flexibility of your muscles, which is really good for beginners.

Stretching exercises in Bikram Yoga revitalizes your body.

The energy level in your body increases and makes you feeling young at heart and in health.

It helps in regeneration of tissues in your body.

The various yoga poses comprehends throughout your body in a systematic, healing fashion.

With Bikram, your relaxation is obtained.

If you aren't sure, simply ask around. Usually, Bikram yoga teachers provide orientation to beginners; take this opportunity to ask questions and advice so you can get the most benefits of every class.

Moreover, remember that this is your practice. If you need to come out of posture earlier, do so. If you need a delay before you get into the posture take your time. You do what's best for you.

To have an amazing experience in Bikram Yoga, you should: LISTEN TO YOUR BODY This is the time when pushing comes in handy, because you're now challenging yourself. Each posture is different, so you might want to push yourself in one posture, but to continue working on the correct execution in other postures.

KEEP YOUR SWEAT ON It will make you feel cooler. Use your energy to execute and hold a poster rather than wiping your sweat.

Bikram Yoga can be practiced at any age and a person at any stage of fitness level. Even the ones who are not flexible enough are suited for this kind of exercise. Have a great practice!

DRINK A LOT OF WATER Water is your best friend here. Since you are in a heated room, sweating is inevitable – it can cause dehydration.

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Healing Emotional Eating Habits With Yoga

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19

Sure Ways

TO PREVENT Sudden Hair Loss

Hair loss is something we all experience. For sure you have read different articles in your search for various tonics and treatments to reverse the process. But these products and treatments can be expensive, and it’s not be wise to spend money on something you’re not sure if effective.

If you are looking for some relevant home-made remedies that have worked for others, you’re in luck! Here we list home-made remedies that are proven effective in preventing sudden hair loss.

AVOCADO MIX. Avocado mix is made with one ripe avocado, a teaspoon of wheat germ oil and a teaspoon of jojoba oil. Mix thoroughly, and then apply to your scalp after washing your hair.

Massage it into your scalp, and then work it from the roots to the tips of your hairs. It is essential to cover your scalp with plastic or a shower cap and let it work for about half an hour, then rinse out.

ALOE VERA/OLIVE OIL CONDITIONER. This can be made by mixing equal parts of aloe vera gel and olive oil, to which you will add five to seven drops of rosemary oil. Apply (remember: apply to the roots!), leave on for about two hours, and then rinse.

GINGER/SESAME OIL CONDITIONER. Mix one tablespoon of ginger juice and one tablespoon of sesame oil. Apply into your scalp before bedtime, and cover your head with a cloth turban or shower cap. Leave overnight and rinse the next morning.

BEEF MARROW TREATMENT. It is an excellent protein booster for your hair if you can find it refined. Rub thoroughly into your scalp and hair roots, then shampoo and rinse.

MAYONNAISE. Mayonnaise must be used as a moisturizer.

Massage it into your scalp and rinse off with shampoo.

Try these home-made treatments only if you are comfortable with it. You might be surprised with the growth and health of your hair one day.

SHAMPOO MIX. Dilute your favorite shampoo with water; the proportion should be 50:50. Add about twenty drops of chamomile, lavender or rosemary oil. Shake well before use and massage into your wet hair, then rinse.

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Below are some notable home-made hair conditioners that help in preventing sudden hair loss. Remember that conditioners should be started at your hair's ends and worked towards the roots.

Bear in mind that some of these will have strong odors. It is advisable to choose the usage time wisely, so that you won't offend other people's delicate noses because it comes with a lot of smells.

Sleekly Recommends: Pura d'or Hair Loss Prevention Premium Organic Shampoo - $24.23 Sleek.ly

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TRAIN INSANE OR STAY THE SAME

FLAB---TO FAB in as little as 10 Minutes a day..

21

8 Workout Mistakes Women Make...

GREEN LIPPED MUSSELS How Are They Beneficial For Your Health?

...New Zealand green-lipped mussel supplement is used for rheumatoid arthritis, osteoarthritis, and asthma.

How does it work? The mussel might contain chemicals that help decrease inflammation. ~ webmd.com amino acids are necessary for the function of every organ and system in human body.

OMEGA 3 FATTY ACIDS. Omega 3 fatty acids help prevent inflammation in the body, reduce the risk of inflammatory-related diseases including heart disease, diabetes, Lupus, inflammatory bowel disease and a host of other serious medical conditions. These fatty acids are also necessary to brain health.

Did you know that eating green lipped mussels are beneficial for your health? The species name for the green lipped mussels from New Zealand is Perna Canaliculus. These get their nickname due to the bright green ring around the edge of the mussel. However it isn't what these mussels look like that makes them so unique; it is the nutritional make up of the mussels themselves.

There is no other type of mussel, and in fact, few other foods that are known that have the unique nutritional make up of the Perna Canaliculus Green Lipped Mussel. It is this nutritional make up that makes these mussels so beneficial to your health.

Here are just some of the nutrients these mussels contain: AMINO ACIDS. Considered the building blocks of proteins,

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MUCOPOLYSACCHRIDES. Are complex carbohydrates that have been called the 'glue of life', because of their impact on metabolism, growth, and how we age. As you age, your body produces less and less of these essential nutrients that many scientists now believe may help prevent aging.

ANTIOXIDANTS. Antioxidants help to fight the free radicals that can cause a number of health problems from signs of premature aging to digestive problems and decreased immune function to cancers.

CHRONDROTIN AND GLUCOSAMINE. These two compounds help support joint health by to be continued...

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Green Lipped Mussels ...

providing necessary fluids for joint lubrication, and by helping to repair damaged cartilage and connective tissues.

CALCIUM. Calcium is an essential nutrient in building and maintaining bones and teeth strength.

IRON. Iron is a mineral your body needs to keep you both physically and mentally strong.

Some of these mussel nutrients such as calcium, iron and amino acids can be found in a wide variety of foods that most people eat every single day. On the other hand, nutrients such as Omega 3 fatty acids, mucopolysacchrides, and chondrotin and glucosamine are difficult, if not impossible to get through diet, and far better to ingest through a high quality supplement - the green lipped mussels can give you a high concentration of all these important nutrients from one nutritional supplement.

Where to Get Green Lipped Mussels? The problem is that unless you want to move to New Zealand, where these precious mussels are found and eat them raw, you are not going to enjoy the health benefits that are available without taking a green lipped mussel supplement. Eating them cooked or having them shipped isn't a viable alternative, because high heats and freezing these mussels destroys much of their health benefits.

You must, however, know what to look for in choosing a green lipped mussel supplement in order to get one that can do the most for your health.

Here is what you need to look for when choosing a supplement.

1) Choose a supplement made from a powder extract not an oil extract. Oil extracts are made from the powder extract not from the mussels themselves.

By using a double extraction process the oils simply have less of the raw mussel nutrients than the powders do, making them less beneficial to your health.

2) Choose a supplement that is made from live, freshly harvested mussels. As mentioned before, mussels that are frozen lose much of their effectiveness.

New Zealand Green Lipped Mussel Dietary Supplement - $8.75 New source of healthy joint nourishment Ecologically harvested off the coast of New Zealand Promotes healthy joints and total-body wellness

3) Don't choose a supplement that contains stabilizers. Stabilizers are synthetic chemicals that studies show may be dangerous to your long-term health.

By choosing the best green lipped mussel powder extract supplements, you can have all the important and diverse health benefits that the raw mussels are able to provide.

23

who suffer from ARMD lose the sight in the center of their visual field, making recognizing people and reading impossible. ARMD is the leading cause of blindness in people over the age of 50 in the U.S.

3 Common Visual Problems Lutein Can Help Prevent

The retina of our eye uses more oxygen than any other tissue in our bodies. Oxidative stress can wreak havoc if we don't have enough antioxidants in our systems to counteract the free radicals damaging our retina.

Lutein's antioxidant powers have been shown to reduce the oxidative damage to our retinas that can lead to ARMD.

Imagine not being able to read this article because of failing vision. There's a simple way you can help protect your sight now and in the future - by including in your diet more lutein.

Lutein is one of 600 or so carotenoids found in plants, yet it and its relative zeaxanthin are the only two carotenoids found in the lens and retina of our eyes. Studies are confirming the critical role this nutrient plays in our visual health.

Our retina is also damaged by the high-energy blue light portion of the visible spectrum. These blue wavelengths can penetrate and damage tissues in both our eyes and skin. Studies show that taking supplements of lutein increases the density of the macular pigment, filtering the blue light and protecting the retina. In one study, a 6mg daily supplement resulted in a 43% lower incidence of ARMD.

There are two major reasons why consuming lutein can protect and improve the health of our sight.

1) It is an antioxidant that reduces free radical damage from oxidative stress.

2) It is a yellow-colored pigment that can filter up to 90 percent of the damaging blue wavelengths of light, acting like natural "sunglasses" to protect our eyes.

CATARACTS. The lens of our eye is very susceptible to damage because the cells don't regenerate themselves. Both oxidation and blue light can injure these cells, causing proteins to clump together and form cataracts. Cataracts can advance from a slight clouding of the lens to completely blocking the passage of light.

They are the second leading cause of blindness after ARMD.

Let's look at the visual problems this protective pigment can prevent.

AGE RELATED MACULAR DEGENERATION (ARMD). The macula is the area of the retina responsible for our sharp central vision. Those www.Sleek.ly

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Lutein...

Studies are showing that healthy diets with high levels of lutein and other carotenoids are associated with lower risk of developing cataracts. In fact, women with the highest dietary lutein intake had 22 percent less risk, and men had 19 percent less.

Recipe to Try: Sautéed Spinach with Garlic and Lemon

POOR VISUAL FUNCTION. Though both ARMD and cataracts usually develop with age, poor vision can be a problem at any time of life. Many things can stress our eyes.

Research is showing that eating more lutein in foods or supplements results in people with normal vision experiencing less glare, improved color vision, and sharper vision overall. One study in China found that supplementing with 12mg per day resulted in statistically significant improvement in visual function for people with long-term exposure to light from computer monitors.

I strongly believe the best thing we can do for our health is to eat plenty of whole fruits and vegetables.

Experts say we need at least 6mg of lutein per day to experience beneficial effects. That takes only one-third cup of spinach, but four cups of broccoli or six cups of green beans.

If you don't want to be up to your ears in broccoli, consider taking a quality nutritional supplement. As an addition to your healthful diet, this is the easiest way to ensure your body is getting not only lutein, but many other nutrients it needs.

THE WRAP-UP. The importance of lutein for the eyes becomes clearer every day. It cannot be manufactured by our bodies, but must be taken in from food. Besides some edible flowers, the sources highest in lutein are leafy greens, green peas, broccoli, green beans, various fruits, corn, and egg yolks.

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Sleekly Recommends: Jarrow Formulas Lutein $9.59

...Research is showing that eating more lutein in foods or supplements results in people with normal vision experiencing less glare, improved color vision, and sharper vision overall.

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BIKINI BODY – Transformation Tips

It's almost springtime, trees and bushes that lost their leaves over the winter begin to grow new leaves and flower again.

The temperature of the air and soil starts to warm up and the hours of daylight increase as the days get longer. All these could mean one thing for us beach lovers… the time has come to transform and get our body bikini ready!

...While you can create a stunning bikini body via diet alone and many women do, adding muscle tone to your frame really sets your physique apart. food. It can have twice the nutrients of its non-organic counterparts. In other words, it's better for you!

You can totally transform your entire body by following a few principles and most importantly, sticking to them religiously.

YOU ARE WHAT YOU EAT - Clichè? Yup. But true nonetheless. From now on, your diet will be geared towards the main objective of toning your body. This means you will up your protein intake and cut down on your carbohydrates. At this stage, a good idea would be to sacrifice egg yolks for egg whites, cutting down on bread in the morning and replacing it with oatmeal and also cutting the rice and replacing it with beans. You don’t need to eliminate carbs completely because you will need your energy reserves to be filled to the brim!

You may also want to consider boiling your food instead of frying it. Also, instead of mashed potatoes, try mashed cauliflower.

I also cannot stress the importance of the green stuff in your diet enough. Spinach, cabbages, collard greens etc. - you name it. If it's green then it'll get you lean. Start to factor these in your diet as a replacement for conventional foods like rice and potatoes.

You will probably need to learn how to cook these moderate to low carb, high protein meals too. There are a number of ways in which you can do that with a lot of easy to cook recipes on our website. Remember to always try to get organic

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Low Carb Recipe to Try: Roast Chicken and Goat Cheese Salad with Lemon Vinaigrette WORKOUT REGIMEN - While you can create a stunning bikini body via diet alone and many women do, adding muscle tone to your frame really sets your physique apart. It not only gives you the appearance of being as fit as a fiddle, it really accentuates your feminine figure by highlighting all the right areas. You will either need access to weights or an actual gym for this. To tone your legs, running is always recommended and it DOES an excellent job to that. Additionally, gluteus maximus exercises will take care of your buttocks and hamstrings, while a good workout routine at the gym will beautifully sculpt your upper body.

DISCIPLINE - Cravings, cravings, cravings. Our transformation programme's main unit of currency is calories. What you are effectively doing is keeping the pendulum on one side whereby your calories are just below your daily requirements so that you are slowly shedding the excess pounds. A quick 'harmless' snack can quickly swing the pendulum the other way to the point where you are no longer in that calorie deficit.

Keep these 3 principles in mind and you’ll be on your way to achieving that bikini body you desire to show off this summer!

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26

Spring Cleaning

HEALTH

TIPS

shining directly on windows can dry the washing solution too fast and you end up with streaks.

2) Use either a rubber squeegee to remove the solution, or use newspaper. Dry newspaper will not leave streaks or wipe marks the way that paper towels can.

Spring is just around the corner, and it's a perfect time to open up the windows in your house, let in some fresh air and give the whole place a good scrub. But you should also be aware of some of the possible health hazards involved in getting your place spic and span. You don't want to be breathing harmful chemicals, and it's a good idea to remove any health hazards that may be lurking in seemingly innocent areas of your house. Instead of using chemical-laden cleaning products, try to use simple non-toxic cleaners include vinegar, baking soda and water in varying combinations. They are just as effective for many jobs and will not expose you to harmful fumes. Read on for some healthy spring cleaning tips!

3)When removing the washing solution, use vertical strokes on one side of the window and horizontal strokes on the other. That way, if you leave a streak or two it is easier to figure out which side of the glass the streak is on.

TO CLEAN A TOILET Pour about 1/4 cup of white vinegar into the toilet bowl and put some vinegar in a spray bottle to spray the sides of the bowl. Add a sprinkling of baking soda, let it sit for 5 minutes, then scrub with a toilet brush as usual. To remove hard water marks from the bowl, add two cups of vinegar to the water in the bowl and leave it overnight to dissolve the marks.

FOR SPARKLING WINDOWS

REMOVE THE DUST

Far better than commercial glass cleaner, this window washing solution is non-toxic and leaves no streaks: Combine 1/4 cup of vinegar, 2 cups of water and 1/2 teaspoon of liquid dish detergent in a spray bottle, and voila! You've got window cleaning solution that will cut through the waxy buildup of years' worth of cleaning products, leaving your windows crystal clear.

Dust is heaven for dust mites, which can trigger allergies and make life generally uncomfortable. Old ..Old wool sweaters or fabric make good dust cloths, as they will pick up dust easier than other cleaning cloths... replace air conditioning and heating filters so they do not serve to redistribute the dust and other airborne allergens..

More tips: 1) Try to clean your windows on an overcast day. Sun

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Spring Cleaning...

wool sweaters or fabric make good dust cloths, as they will pick up dust easier than other cleaning cloths. At the same time, replace air conditioning and heating filters so they do not serve to redistribute the dust and other airborne allergens around your newly clean house.

GET RID OF MOLD AND MILDEW Provoking allergic reactions and worsening asthma, mold and mildew are constant enemies in areas of your home that remain warm and damp for extended periods of time.

The most effective non-toxic mold remover is tea tree oil. Mix two teaspoons of tea tree oil with two cups of water and use it in a spray bottle on any mold or mildew. The scent will dissipate in a few days, but if it is too strong for your taste, straight vinegar works almost as well, killing 84 percent of mold spores. You can add a few drops of your essential oil of choice if you do not wish your bathroom to smell like a salad for a few hours.

TO CLEAN SINKS, COUNTERS AND BATHROOM TILE A mixture of one part baking soda, two parts vinegar and four parts water makes a good scouring cream for these surfaces. One of the most germladen locations is your kitchen sink, so give this an extra scrub with straight vinegar every so often to kill pathogens.

TO CLEAN AND POLISH WOOD SURFACES Use a solution made of equal parts lemon juice and olive oil. Rub in and let it dry. ...One of the most germ-laden locations is your kitchen sink, so give this an extra scrub with straight vinegar every so often to kill pathogens.

13 Inventions that Practically Do the Dirty Work for You

SUSHI MORE THAN JUST RAW FISH

Japanese cuisine has worldwide popularity and I know you’ll agree that there’s nothing more synonymous with Japanese food than sushi. The term sushi is associated with raw fish dishes that we see as healthy culinary art forms that taste great! The forms and traditional types vary greatly. Raw seafood is the foundation for dishes that are consumed and stand on their own merit. Many presentations also include rice, nori (dried seaweed paper), along with numerous other ingredients. It is not limited to raw fish and rice.

Condiments such as soy sauce, wasabi paste, a distinctive cousin to horseradish, tofu, soy beans, eggs and mayonnaise are often included in some of these sushi recipes.

Fish is a wonderful source of high quality lean protein. It is low in saturated fats, cholesterol, and carbohydrates.

Salmon, mackerel, herring and tuna are rich in omega-3 fatty acids which are linked to many health benefits. Tofu, soy beans, nori, the dried seaweed wrapper commonly used in "rolls", are all excellent nutrient sources of minerals, calcium, vitamin D, folic acid and antioxidants.

Not all ingredients are limited to raw fish. Shrimp, eel, geoduck, crab are often cooked before they are featured in a roll. The wide array of creative rolls and styles seems endless with something to suit any taste. One must be thoughtful about some of the ingredients in some contemporary rolls, like: cream cheese, fried foods, mayonnaise, and soy sauce that greatly increase the calories, sodium and fat contained in your dish. Overall, the benefits of enjoying sushi and sashimi are diverse and outstanding. www.Sleek.ly

The risks of eating sushi are very low but are worthy of consideration. The general contamination of seafood with mercury is virtually unavoidable. Unfortunately this neurotoxin contaminates all open waters of rivers, lakes and ocean. Some caution should be exercised in choices of fish variety and quantities consumed by those who are at greatest risk by mercury consumption. Women, who are pregnant, nursing or planning to get pregnant, young children, elderly or those who have compromised immune system, should limit their consumption of seafood to only 12 ounces per week.

Some species of seafood are likely to have higher mercury levels such as tuna, swordfish, shark and mackerel. This does not mean they need to be avoided entirely, but consumed in limited quantities emphasizing variety with other kinds that may be lower in mercury content such as salmon, trout, crab and shrimp.

There are other risks of undercooked or raw seafood which remain low if products are handled and stored properly. There are FDA guidelines for the industry that include freezing fish for precise amount of time to kill parasites. Still, poor handling or dishonest vendors can provide tainted food that is contaminated with bacteria or parasites. The most common symptoms from eating contaminated raw fish are nausea, vomiting, diarrhea, abdominal pain, headache and fever.

Enjoy the nutritional benefits of a wonderful culinary art with thoughtfulness and peace of mind. Strive for variety and eat sensible portions.

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3 Ways to Make Your

TREADMILL

WORKOUT MORE EXCITING!

#1 USE INTERVALS Intervals are a great way to keep your mind engaged and help make your treadmill workouts fly by. They are one of the best ways to burn fat as well! They are easy to be customized, and your options are endless. Here are some examples of ways to incorporate intervals into your treadmill workout: a) Do 30 seconds of sprints followed by 30 seconds of walking recovery. Do this cycle for the duration of your workout. b) You can try a steep incline for a minute and go back down to level for a minute. Vary the incline for each min of your workout. Some fun idea is to build up continually each minute until you max out the incline and then go back down each minute until you reach flat again. c) You can do a mixture of sprinting and hills within one workout for even more variety. #2 PUMP UP THE JAMS Bring your iPod or mp3 player and make sure it is filled with music you love and keep you going. There are even workout tracks that you can buy or stream that are set to a certain heart rate per minute. This is especially helpful because your body tends to get in sync with the beat of the music. Just as relaxing and slow music can bring your heart rate and breathing down, the opposite can be true for upbeat music. The faster beats stimulate brainwaves and cause them to be more active.

Podrunner has free podcasts and an App you can download and play mixes while doing your workout.

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Spotify also offers an option for streaming great tunes while you put your time in on that treadmill. Just look for Spotify’s Workout Playlist, or create your own list. #3 BE CREATIVE AND CHANGE IT UP! Don't do the same treadmill workout over and over. This will not only keep your workouts fresh and exciting, but will also keep your body guessing. If your body can't adapt to a workout it will be forced to change and continually progress. Change is not only important physically but also mentally. If you get bored with a workout you will not perform at your peak. You can try adding lunges, walking backwards, or side steps.

Treadmill Under $300: Weslo Cadence - $287

...You can try a steep incline for a minute and go back down to level for a minute. Vary the incline for each min of your workout.

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30

Can Bad Sleeping Habits Cause

Weight Gain?

While some of us think that sleep is a total waste of time and is only necessary so we do not collapse, this is a mistake. Some of the latest researches inform us that sleeping less than six hours a day can cause diabetes.

The researchers seem to think that lack of sleep affects a certain hormone that is responsible for depressing the appetite. What happens as a result of a diminished sleep is that the organism produces less of this hormone, hence - there is no stopping of our desire for food.

Bad sleeping habits would thus make you eat more, gain overweight and would increase the sugar level in your blood. Once you begin eating in weird hours, your nutrition is in danger. No diet would be able to restrain you.

Professionals suggest that one should sleep between six to eight hours a day. Good healthy sleep would not only make you feel better, but will in fact do you better. It is important to try and go to sleep at the same time, so your body would learn to function in a certain regime.

Also, prevent yourself from having large meals before rest time and know the health effects of caffeine.

For some, caffeine puts them to sleep actually better than anything, if you really have to drink coffee, have it only before your 20-minute-nap. Studies in Japan and Loughborough say drinking coffee prior to a 20-minute sleep (dubbed the coffee naps) improve memory. www.Sleek.ly

...The thinking behind the coffee nap is that sleeping naturally clears adenosine from the brain. This means napping for 20 minutes will reduce your levels of adenosine just in time for the caffeine to work. ~ dailymail.co.uk

On the other hand, eating before bedtime can give you a heavy feeling in the stomach making it difficult to get comfy to sleep. Our body often times knows what's good and what's bad for us, all we have to do is listen to it.

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What one can do before going to bed is a little exercise: I do not mean jogging for an hour, although it would of course be profitable, I mean spending about 20 minutes on stretching out, restorative yoga and the like. Try and make a habit of it.

Getting a good night rest is crucial to your health. Our body is also a kind of a machine - treat it well and it will serve you good.

The Beauty and Health Benefits of Sleeping

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5 REASONS WHY

WALNUTS Should be Your Favorite Snack out from other nuts because it contains significantly higher levels of omega 3 fatty acids. The following are some of the reasons walnuts should be in your diet: #1 CARDIOVASCULAR BENEFITS. Research has found walnuts to have the ability to decrease LDL cholesterol and total cholesterol. It also positively impacts blood quality and helps reduce the risk of excessive clotting. These factors will help to reduce the risk of stroke and heart disease.

We have been touting the health benefits of nuts in general lately and as per a recent survey of US adults, it was found that almost 95% of people ages 19-50 do not consume tree nuts of any kind. If people were more aware of the enormous health benefits of this wonderful food, perhaps more people would add it to their diet.

Nuts are high in calories but this can be discounted by the fact that studies have shown that people who add nuts to their diet have not had appreciable gains in weight.

What are the reasons behind that? It seems logical that if you add a high-fat food to your diet, you will gain weight. Nuts are the exception because they fill you up and you feel like eating less at subsequent meals and snacks. Your system does not absorb the fat content of nuts, but passes it through. Also, nuts increase your metabolism.

So if you replace high-fat, low-nutrition foods in your diet with nuts, you should lose weight as long as you keep those portions under control. There have been studies that back this up. Your recommended intake for walnuts, for example, should be about 1.5 oz per day, or about 20 walnut halves.

What’s the best nut for your health? Walnuts rank near the top in total health benefits. They are rich in fiber, B vitamins, magnesium and antioxidants. Walnuts stand

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#2 LESSEN ISSUES IN METABOLIC SYNDROME. This isn't so much one disease as a conglomeration of overlapping metabolic problems such as high blood pressure, obesity, excessive blood fat and inadequate HDL cholesterol. One ounce of walnuts consumed daily for three months was found to reduce several of these problems, in addition to decreasing belly fat. #3 ANTI-CANCER BENEFITS. Due to walnut's antioxidant and anti-inflammatory properties, research has shown it to have high levels of anti-cancer benefits. Chronic inflammation and chronic oxidative stress, two of the greatest threats to promote cancer development, were lowered. #4 TYPE 2 DIABETES TREATMENT. Although diabetes is an issue with blood sugar control and insulin maintenance, people with type 2 diabetes are at a larger risk for cardiovascular problems. A proper diet plan for those with diabetes should incorporate walnuts into their diet for greater cardiovascular maintenance.

OTHER POSSIBLE BENEFITS. Large amounts of walnuts have shown evidence of better bone stability, and the antiinflammatory nutrients found in this nut has had a favorable effect on those with obesity. As stated earlier, if walnuts and other nuts are substituted for foods that are high in saturated fats, such as meat and cheese, and you can keep your consumption in moderation, there is an excellent chance you will see a drop in weight.

Sleekly Recommends: Now Foods Certified Organic Walnuts, $9.89 - $53.97

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33

FOODS THAT CAUSE

WRINKLES

For so many years, people have been looking for different ways to eliminate wrinkles. However, most people have ignored one of the major culprits that cause wrinkles - unhealthy food.

important to choose naturally occurring sugars found in fruits and vegetables. Yes, vegetables have hidden sugars too!

Unknown to many, regularly consuming certain foods such as alcohol, processed snacks and sweets can eventually lead to wrinkles. These foods contain ingredients and nutrients that can cause inflammation and cell damage, which can greatly reduce the collagen and elastin of the skin. Collagen and elastin, as we all know are two of the most important elements responsible for making the skin look tight and firm. Here are some of the reasons why you should avoid consuming them.

ALCOHOL. Excessive alcohol intake can also cause wrinkles as it inflames the skin. When the liver metabolizes alcohol, it creates toxic chemicals such as aldehydes and ketones that can inflame and damage the cells underneath skin. If your skin cells are inflamed constantly then it could definitely speed up the development of wrinkles and other skin aging problems. Apart from that alcohol can also cause capillary leaks, which can cause the skin to bloat and sag at the same time.

SUGARY FOODS. People who regularly consume high sugar foods such as cakes, ice cream, candies, chocolates and other sweet treats are at risk to have a duller, wrinkled skin than those who consume less sweets. Glycation is a body process that involves the attachment of sugars traveling in the bloodstream to proteins, which produces a molecule that damages the collagen and elastin in the skin. So in short, the more sugar you eat, the more collagen and elastin killer molecules are produced by your body. Once these fibers are damaged, they become dry and brittle, leading to wrinkles and sagging skin.

To prevent wrinkles from developing at an early age, try to limit your intake of high sugar foods. I know it is impossible to completely eliminate sugar from our diet but it is very

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PROCESSED FOODS. Another culprit that causes wrinkles are processed foods. Processed foods that line up the grocery shelves are stripped of nutrients such as antioxidants, omega 3 and other vital nutrients that the skin needs. As we all know, antioxidants protect our cells from damage caused by free radicals. The best way to keep our skin cells healthy is by limiting or better yet, avoiding processed foods and eating more fresh, whole foods.

Whole Food Recipe to Try: Whole and Super: Falafel-Inspired Chickpea Patties

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Eat as much fiber as you can. You should consider eating more vegetables, fruits and whole grains. The fiber content that exists in these foods will ensure that you are filled up, putting you off eating any unhealthy foods.

Be careful with cheat days. Ensure that you do not lose your way during the weekends. There are many people out there that will devise their own diet plan and follow it during the weekdays, but fall back by eating more unhealthy foods during the weekends. The sad part about it is that you could potentially regain all of the weight that you lost during the weekdays. So be careful with that cheat days!

Your Successful

Weight Loss

Strategy

The method you must adopt in order to lose weight is pretty straightforward: you must exercise regularly and eat less food. But in reality, it can prove to be rather difficult. Losing weight over time is not impossible, but it will require a lot of time and dedication. Having your own weight loss strategy is very important to your success. Here are just a few things that should make up your own weight loss strategy.

Eat your breakfast. This way you will not feel hungry as the day goes on, which will prevent you from eating more than you really should.

Snack on healthy. Ensure that your pantry is filled up with healthy snacks and goods, and limit the amount of snacks that are high in salt and fat, such as cookies and crisps. And whenever you are on a road trip, be sure to take healthy snacks with you. Grab some bananas, granola bars, apples and various other fruits, to prevent you from wanting to eat something that is bad for you while on your trip.

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Eat the right portion of food. Your perception of what you feel is a suitable serving size and what truly is suitable, can differ somewhat. As a result, it's in your best interest to accurately measure all the food that you eat, that way you can be sure that you are only consuming healthy portions of food.

It wouldn't hurt to keep this handy: Meal Measure Portion Control Tool - $8.03 Focus on lifestyle change. Creating your own lifestyle goals instead of weight loss goals. If you commit to eating only those foods that are good for you, then you will lose weight.

Don't deprive yourself. Make sure that you don't deny your body the foods that you love to eat. If you are a chocolate lover, then you should continue eating chocolate, just cut down on your intake by eating smaller portions or choose to have dark chocolates.

Lastly, MOVE! Physical activity or exercise may not only improve your physical well-being but also your mental state. Many medical studies point out that exercise, especially aerobic exercise (jogging, brisk walking, and jumping rope) as one of the best treatment for stress and anxiety. In short, exercise makes you happy too!

Take this strategies into account and you'll get the exact results you want, no matter what goals you have for health, fitness, or weight loss.

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