girls ! say good bye to saggy arms & get slim one's with simple workouts at home !!!!!!

Reducing arm fat or tightening the muscles associated with the back of the arms can be of major concern for people who have lost a lot of weight and for those who have gained some. There are 2 basic techniques that play equal roles in creating a slimmer-looking arm: diet and exercise. Any advanced techniques used often build on these techniques. Learn how to achieve slender arms by combining diet and exercise to reduce overall body fat as well as tone the muscles of the arm.

Follow these simple tricks at home :

   

            

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foods rich in calcium

If the bodily calcium requirements are not met, it could lead to osteoporosis, hypertension, and other problems. Any kind of bony structure in our body can be weakened due to calcium deficiency. If there is an increase in the levels of calcium, it results in fatigue, nausea, anorexia, constipation, depression, or increased urination. It can also result in the formation of kidney stones. Hence, in order to avoid the deficiency or overabundance of calcium, we need to take care to not consume too much of this mineral either by way of foods, or calcium supplements. This dietary mineral may be obtained from a number of food items. We are aware of the most common calcium-rich foods, like milk, cheese, and eggs. 

Dependable Dairy

Milk: One of the most widely and easily available foods, milk is great for bones. A cup of milk usually contains 290 to 300 mg of calcium. It is supposed to fulfill maximum of the bodily calcium requirements.


Yogurt: It is a favorite of many, and why not! A cup of yogurt contains around 240 to 400 mg calcium.

Egg: This quintessential product has a calcium content of 55 mg, if it's a medium-sized egg.

Cottage Cheese: Cottage cheese has a good calcium content. Lip-smacking as it is, half a cup of cottage cheese contains approximately 80 to 100 mg calcium.

Ice Cream: The mere mention of ice cream is enough to make mouths water. Ice cream and frozen desserts made of milk have 80-100 mg of calcium in half a cup.

Powdered Fat-free Milk: A teaspoon of this powdered milk contains 50 mg of calcium.

American Cheese: This type of cheese has 165 to 200 mg of calcium per slice. So, you may have cheese, although with discretion.


Swiss Cheese: This has the highest amount of calcium among the types of cheese. One slice of Swiss cheese has about 270 mg of calcium.

Goodness of Greens

Broccoli: A cup of Broccoli contains about 180 mg of calcium.

Kale Cabbage: This is a type of cabbage which is most beneficial for health. Well, half a cup of kale contains 90 to 100 mg of calcium.

Spinach: Spinach is also good when it comes to calcium content. There is around 300 mg of calcium in a single cup of spinach. 

Cauliflower: Boiled half cup of cauliflower has 10 mg calcium.

Peeled Raw Cucumber: A single cup of peeled, raw cucumber contains 17 mg calcium.

Garlic: A teaspoon of raw garlic has 5 mg calcium content.

Edible Mushrooms: One can of mushroom has 14 mg of calcium.

Onions: One cup of chopped and raw onions contains around 40 mg of calcium.

Tomatoes: In a canned paste of tomatoes, without salt, you would find around 94 mg of calcium. On the contrary, 1 cup of green, raw tomatoes has only 23 mg of calcium.

Green Beans: Green beans have a calcium content of 55 mg, when they are boiled and a single cup of it is considered.

Potatoes: A cup of raw and baked peeled potatoes contains 26 mg of calcium.

Fullness of Fruits

Apple: Apple contains the highest amount of calcium in the form of juice. A cup of unsweetened apple juice has 17 mg of calcium, whereas, raw apples with skin and without skin have a calcium content of 8 mg and 6 mg, respectively.


Avocados: One cup of avocado has a calcium content of 18 mg.

Banana: There is 8 mg of calcium in a cup of banana. If the bananas are dehydrated, then the calcium content is 22 mg per cup.

Grapes: Green grapes have a calcium content of 15 mg per cup. American grapes contain 13 mg of calcium per cup.

Lemon: A cup of canned or bottled lemon juice contains 27 mg of calcium.

Orange: One large raw orange has a calcium content of 74 mg.

Pineapple: Canned, unsweetened, pineapple juice has 33 mg calcium in a single cup.

Cherries: Sour cherries, which are canned have 26 mg calcium in one cup, and frozen cherries contain 20 mg calcium in a cup. Likewise, a cup of sweet frozen cherries has 31 mg calcium.


Watermelon: A single cup of diced, raw watermelon has 11mg of calcium.

Strawberries: This yummy red fruit has a calcium content between 25 mg to 35 mg in any form - canned, frozen, or raw.

Pomegranates: A single raw pomegranate has 5 mg calcium.

Apricots: Dried and dehydrated apricots contain around 70 mg of calcium in a single cup, and raw apricots contain 20 mg of calcium.

Almonds: This central Asian dry fruit nut has a calcium content of 370 mg per 100 gm.

More Calcium-(wise) Foods

Soy bean: Soy bean yogurt or tofu is a great source of calcium. It has around 150 mg calcium in 4 oz of tofu.

White Beans: A cup of white beans has around 50 mg of calcium.

Chickpeas: Chickpeas (chhole, as they are called in India) have a calcium content of 105 mg in a cup.

Ginger Root/Ginger: The mighty herb ginger has a calcium content of 16 mg per 100 gm.

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do's & dont's of bridal make up !

A wedding is an affair that calls for celebration, coming-together of people and of course pictures that make for lifetime memories for the couple.The blushing Bride who is the star of the occasion wishes to look her best on her wedding day.

Get your bridal makeup right by following these tips:

For your face:

Do

Stick to a classic look. Avoid trends, as they will very soon look dated in pictures.

Use a bronzing powder to warm your skin tone.

Use a natural bristle brush, lightly apply colour to the areas of the face where the sun would naturally hit: forehead, cheeks and the bridge of the nose. If needed, apply a light dusting on your neck and chest for even all-over colour.

Give your foundation staying powder by using a gel foundation primer before you apply your makeup. Add a light dusting of loose powder to prevent any unwanted shine.

Select more golden-toned bases and concealers - these translate better for photography whether on video or in pictures.

Use more natural, lighter and "cleaner" colours. These flattering shades will not look washed out and the contrast will not be too great with your dress. Your natural radiance should be on display, not bright colour. These more muted tones work best, not only for you, but for the wedding party as well.

Don't

Do waxing or facials right before the wedding. The bride should give her face five days off before the big event!

Encourage any 'make-up surprises' on your special day. Schedule a make-up consultation for yourself at least four weeks before the wedding for a trial run.

Bring in a photo of your dress to the "trial" make-up. The makeup artist should take cues from your dress...is it understated and sophisticated, classic in the "Cinderella" tradition, or chic and sensuous?

Over-correct or over-camouflage under eye circles. If the concealer is too light, it's the only thing you will see in the photos.

Use a traditional talc-based powder foundation. After touch-ups, it can oxidize and darken on the face, which can result in a "dirty" look as the day goes on.

Get carried away with shimmer highlights or light-refractive makeup. In photos your shimmer can easily turn into an unflattering and highly reflective shine.

Use a heavy pressed powder to set your foundation. Too much powder can leave your skin looking chalky and lifeless in your wedding photos.

Overdo your make-up or hair - it will upstage you and your dress. Make sure you feel comfortable with your look.

For your eyes:

Do

Use a brow powder or gel in a colour one shade deeper than your natural hair colour to keep your brows looking their best. If your brows are scant, lightly fill them in with a brow pencil in a light neutral shade and then, using a brow powder and brush, go over this shape using a stippling technique to create a natural effect.

Use neutrals to contour and highlight your eyes. For eyeliners, stick to the classics: black, navy or brown.

Get lush lashes by first using an eyelash curler and then applying two coats of lengthening mascara. Waterproof is always a good choice; it's longer lasting and won't run even if you shed a few tears of joy.

Don't

Overwhelm your lashes with too many coats of mascara. Clumpy lashes are a no-no when your groom looks deep into your eyes.

Apply false eyelashes for the first time on your wedding day. Practice first.

Get too trendy with your eye makeup. You may think that sparkly eyeliner is a good idea today, but chances are you'll look back on it years from now and cringe.

Use heavy pencils or dark shadows to define your brows. This can leave you looking stern rather than stunning.

For your lips and cheeks:

Do

Become a blushing bride by choosing a warm flattering cheek colour in a pinky peach or rose. When applying the colour, focus the blush on the apples of the cheek and blend the excess back and up toward the hairline. For oily skin, a powder blush is the perfect choice, but if your skin tends to be a bit dry, try a cream blush to achieve a dewy natural glow.

Create a pretty pout by first applying your lip colour using a lip brush, then using a lip pencil in a complementary colour. Be sure to follow the natural line of your lips. Not only is it easier to define your lips after your lip colour is already applied, it also creates a softer, more natural look.

Choose a lip colour in a warm, fairly bright shade. Roses, pinks and reds look great in photos.

Apply lip-liner evenly all over the lips, under the lipstick to make it last longer. When lipstick fades, it will fade evenly without leaving the outer lip liner only.

Don't

Wear a lipstick that is too neutral or frosted. These colours can leave you looking pale or tired

Use a lip-liner much darker than your lipstick to define your lips. This technique looks harsh and very unnatural in pictures.

Forget to wear blush. Flash photography can leave you looking washed out.

NOTE

Simple beauty tricks like using a gel foundation as base makeup, muted and lighter tones for a radiant look, a suitable hairdo, choosing the right lip brush or avoiding too many coats of mascara can assure an appearance worthy of many compliments.

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10 tips to get relief from back pain

Backpain or backache is a common problem among a lot of people, not just the elderly and middle-aged people but also young people who work for long hours coupled with their busy lifestyle. 

The various causes for backache include poor posture, lack of exercise, too much stress, muscular tension, etc. Here are some home remedies to help you deal with this problem:

1. Reduce your excess weight:

If you are overweight, the first thing you should do is lose excess weight because then your back won't have to bear extra pressure.

2.Use cold and hot compress:

Getting a cold compress on your injury within 24 hours of injuring your back will help you avoid inflammation that can cause you a great deal of discomfort. Cold helps minimize the pain signals sent to the brain. Never apply ice directly to the skin as this can cause damage. Leave the ice pack in place for 20mins, then take it off for 30mins, repeating as necessary. 

3.Soak in hot water:

If your back has been bothering you for more than a day ice will no longer provide the relief you need. At this point, switch exclusively to heated compresses to encourage the elasticity of the muscles. Soaking in a hot bath for 20 minutes can help with this process. Avoid sitting in the bath for too long as this can raise the body temperature over 100 degrees Fahrenheit which can be dangerous, particularly if you are pregnant.

4.Get enough sleep:

Getting enough rest each night is essential to keeping your muscles relaxed. If your muscles are tense, this can put pressure on the back. Lie on your side with the knees flexed, placing a pillow between the legs. If you choose to lie on your back, place a pillow under the knees to provide extra support.

5.Apply cushions:

 A lot of chairs do not have the support you need to take care of your lower back. If your car seat or other places where you sit for long periods of time do not have a cushion, you can purchase one that will make up for what that chair is lacking. Try to sit at a 110 degree angle to support the back. Avoid sitting for long periods of time without getting up to take a break.

6.Make adjustments when sitting long:

If you will be sitting for long periods of time in a chair that is not ideal for your back, try rolling up a sweater or towel to about the size of the forearm. Slide this roll between the lower back and the seat to add additional support. If necessary you can place your arm behind your back to help relieve stress on the back. If this is not possible, adjust your position every few minutes to provide relief.

7. Hold things close to the body: 

When you are carrying something heavy, pull the elbows close to the body. If you can, rest the object on your head while carrying it. This will keep your spine erect while you move, putting less strain on the back.

8.Use certain foods and fluids - There are several food and fluids recommended to deal with back pain.

Chamomile tea - Chamomile tea is known to help relieve tense muscles. Steep a tablespoon of chamomile flowers in boiling water and drink up to three times a day.

Rice - Cook a cup of rice in a sock for 30-60 seconds in the microwave, then apply the compress to your back.

Milk - Women in particular need to be conscious about getting more milk in their diet. This will help prevent osteoporosis from causing damage to the bones which can lead to back pain and other side effects.

9.Apply herbal remedies - Following lists several herbs which can be applied to relieve or cure complications of back pain.

Hot peppers - Hot peppers like cayenne rubbed on the skin can alleviate pain. The capsaicin on these peppers has commonly been used for this purpose.

Epsom salts - Place 2 cups Epsom salts in a bathtub of warm water and soak in the liquid for 30 minutes to take down swelling.

Ginger - Ginger has anti-inflammatory compounds that can reduce pain. Boil 1-2 inch pieces of ginger in a quart of boiling water, sweeten as desired and drink.

White willow bark - This herb has very similar properties to those found in aspirin which can help you manage your back pain.

Others - Other herbs such as eucalyptus, peppermint, licorice or Echinacea can be consumed in tea, as a capsule or applied to the skin to help relieve back pain.

10.Engage your brain :

You can use brain coping techniques to give yourself more control over your pain. This has helped patients learn to manage their chronic discomfort more effectively.

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15 ways to get rid of warts

Warts!!!!!!. Even the name sounds unpleasant! Warts can be disfiguring and frustrating, as they are difficult to treat and do not have a definite cure. If you are burdened by the embarrassment of a common wart on your hand, face, foot, or other body part, this information will give you basic steps on how to help get rid of it.

1. Grey duct tape

You can simply cover your warts with grey or silver duct tape to kill your warts by suffocating them!

When using duct tape to get rid of warts…

• You'll keep your warts covered up for as long as you can for at least 6 days and then…
• You'll remove the duct tape, soak the wart in water and then…
• You'll file it down with a nail file, emery board or pumice stone and then…
• You'll leave whatever is left of the wart uncovered for about 1-to-2 days and then…
• You'll repeat this process until the wart is gone.

Tip: You can also place Salicylic Acid on the wart before you put duct tape over the wart to get that extra wart killing power!

2. Go bananas

Warts are partly caused by you being low in potassium so basically that means by simply eating bananas and other foods high in potassium you can get rid of warts within 2 weeks plus…

• Increasing your intake of potassium will limit the chances of your warts coming back after you've gotten rid of them and…
• You can also rub banana peels or potatoes (another food high in potassium) directly on your warts and…
• Some people have even gone as far as crushing and rubbing potassium pills on their warts.

3. Apple Cider Vinegar

The main reason why Apple Cider Vinegar is so good for getting of warts is because it's also high in potassium but with apple cider vinegar…

You can make a foot bath soaking your feet in the apple cider vinegar to quickly get rid of those stubborn plantar warts or the warts on your feet and for any other warts…

Dab a cotton ball with apple cider vinegar and then use some waterproof medical tape (that is about 1 inch thick) to tape it to the wart.

4. Basil (Tulasi)

You can tape crushed basil to your warts using waterproof tape, medical tape or cover it with a bandage and you'll want to keep doing this everyday for at least 1-to-2 weeks until the wart is gone.

Basil works because it has several antiviral compounds that will kill off the wart.

5. Aloe

Take the juice from an aloe vera plant and apply it to your warts. The malic acid contained in the Aloe will get rid of the warts.

Once you've placed the aloe juice on your wart, cover it with a bandage and do this daily until your wart is gone.

6. Castor Oil

Castor oil has an acidic nature that will help remove your warts and you just take a cotton ball dabbed in castor oil & you place it on your wart with a bandage daily for at least 2 weeks.

7. Lemon juice

Lemon juice is a disinfectant that will help kill the HPV virus causing warts plus…

Lemon juice has a high concentration of d-limoen which helps breaks down warts and to get rid of warts with lemon oil…

Just place a few drops of lemon juice directly on the wart 2-to-3 times per day.

8. Nail Polish

Nail polish works the same way that duct tape does because after you coat the wart with clear nail polish 2-to-3 times per day…

You will cut off the oxygen to the wart suffocating it until it goes away within 2-to-3 weeks.

9. Chalk or superglue

Two more things you can use to cut off oxygen to your warts is chalk or superglue so…

• Just rub your wart with chalk until it is colored completely in chalk and with superglue…
• Apply the glue until the wart is completely covered and repeat daily until the wart is gone.

10. Pineapples & Papayas

Pineapples & papayas have enzymes that will actually dissolve and eat away your warts so…

• You can soak your warts in pineapple or papaya juice or…
• You can directly place the pulp of a pineapple or papaya on your wart with a bandage for at least 2 hours.

11. Vitamin C

Take a paste made from crushed vitamin c tablets and water and apply it to your wart covered with tape because Vitamin C is acidic enough to help remove warts &…

Taking vitamin C or getting more of it in your diet will help prevent future outbreaks of warts.

12. Bring the heat

You can use a heating pad on your warts for 30 minutes at a time 2-to-4 times per day to get rid of warts but make sure you don't use too much heat and don't go over 140°F (60°C) and…

Soaking your warts in hot water also works & soak your warts in hot water with some Apple cider vinegar added for faster results.

13. Garlic

In all the successful studies done on wart removal using garlic…

• It's been proven that you get the fastest results by applying the garlic oil or extract directly on your wart covered up with a bandage overnight to remove the wart within 1-to-2 weeks but…
• If you apply the raw garlic itself or the oil you should be able to completely remove your wart within 2-to-6 weeks because of the antiviral, antibacterial & antifungal properties in garlic and…
• You can also just simply eat garlic or take garlic capsules to fight off warts.

14. Your Diet

You need to maintain a diet that helps boost your immune system by avoiding processed foods and including more natural, organic &unprocessed foods in your diet.

Get more potassium and zinc in your diet as well because studies show a good immune system will help prevent warts from reoccurring and keep them from spreading.

15. Patience

Warts aren't harmful and they should go away with small simple remedies . Just have little more patience.

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tips for lightening patches on face !!!!!!

Sometimes, facial skin becomes quite patchy. It gets darker in certain areas and lighter in others. Such patchy skin presents a very bad picture and almost narrates the tale of our negligence toward our health. The main causes of patchy skin are lack of proper nourishment, hormonal changes, stress and over exposure to heat. Here are some remedies to get rid of patches, shadows and blemishes.

Here are the tips :

Mint(pudina):

Mint is good in removing blemishes or brown spot. Take some fresh mint leaves and crush them to extract the juice. Apply this juice all over the face. Dab it on the dark areas of the skin again. Regular use helps.

Cucumber and Lime :

A very effective paste to get rid of shadows and scars. Peel and chop a cucumber. Add juice of one lemon to it. Blend them into a fine paste. Apply it all over the face and let it dry. Wash off. Regular use shows astonishing result.

Papaya:

Take two tablespoon of mashed papaya. Add one tablespoon of fuller's earth and one tablespoon of turmeric powder. Mix well to make a paste. Apply this pack on the patches. Leave it to dry. Then wash with plain water. Regular use even out the patches and blemishes.

Fuller's Earth(multani mitti):

This is again a very good and easy to make pack for making your skin free from shadow and blemishes. Take one tablespoon fuller's earth. Add 1 teaspoon lime juice and rosewater to make a smooth paste. Apply this paste generously all over the face. Let it stand for 15 to 20 minutes. Then rinse with cold water. Use it everyday for greater benefits.

Potato:

Take a potato and slice it. Rub this slices all over the face in circular motions for about 5 minutes then wash your face. Helps to clear blemishes and scars.

Carrot:

Take two to three carrot and grate them. Boil them in water. Use very little water so it dries up while boiling. Cool and mash the carrot to make a fine paste. Apply this paste all over the face. Let it stand for 15 minutes then rinse with clean water.

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stay away from acidity ! follow these simple tips

Acidity occurs when there is excess secretion of acids in the gastric glands of the stomach. When the secretion is more than usual, we feel, what is commonly known as heartburn, which is normally triggered off by consumption of spicy foods.

Home Remedies for Acidity

1. After  meals, take a small piece of jaggery and keep it in your mouth and suck. Voilá no more acidity.

2. To 1 ½ liters of water add 1 tsp Caraway seeds (shah jeera). Bring to a boil and simmer for 15 minutes. Sip while warm. Have the concoction 2-3 times a day for 5-6 days.

3.Powder one clove (lavamgam) and one cardamom (yalukalu) use the powder as a mouth freshener after every meal. No more acidity and no more bad breath.

4. Skip the alcoholic drinks as well as the caffeine. Opt for herbal tea instead.

5. Have a glass of lukewarm water everyday. 

6. Include banana, watermelon and cucumber in your daily diet. Watermelon juice is great for curing acidity. 

7. Coconut water is known to soothe the system if you suffer from acidity. 

8. Drink a glass of milk - everyday. 

9. Keeping long intervals between meals is another cause for acidity. Have small but regular meals. 

10. Try to avoid pickles, spicy chutneys, vinegar, etc. 

11. Boil some mint leaves in water and have a glass of this after meals. 

12. Jaggery, lemon, banana, almonds and yogurt are all known to give you instant relief from acidity. 

13. Excessive smoking and drinking will increase acidity, so cut down.

14. Try chewing gum. The saliva generated helps move food through the esophagus, easing symptoms of heartburn.  

15. Ginger aids in digestion. Either buy powdered ginger in capsule forms or add the herb to your recipes.

16. A simple preparation of lemon water with sugar can be sipped on an hour before lunch to reduce uneasiness. 

17. Have vegetables like drumsticks, beans, pumpkin, cabbage, carrot and spring onions. 

If the condition is getting worse , consult a doctor immediately.

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