Lose inches, have fun

Do you equate weight loss with boring, mundane gym routines? It's time for a change. Rachel Fernandes tells you some fun ways to not only cut the flab, but also learn a new skill  Ladies and gentlemen, this one's for all you gym haters. If you are among those who dreads the sight of the treadmill and can't bear to get onto the exercise cycle and are still dying to lose those extra inches, don't worry. We give you a lowdown of some fun activities that you can indulge in. Now here's the catch. Not only will these activities help you in your weight loss quest, indulging in them will also help you learn a new skill. So are you ready to burn those calories and have fun too?      Read on.  Bollywood Aerobics  Step aside plain, simple aerobic routines, this is the day and age of Bollybics — that's what Bollywood Aerobics is popularly called. Have you realised, those super sexy jhatkas and matkas our Bollywood heroines do with so much ease can indeed make for a perfectly fun workout. "Adapted to the beats of popular filmi music, Bollybics is an aerobic workout that helps burn intense calories while dancing to your favourite songs," says Anchal Gupta, owner of a popular Sion based dance studio. The sequence consists of a warm up and aerobic routine — using signature movie dance steps — targetted at specific body parts and then, a cool down session. "The music is fast paced and non stop, and if done right, one can burn upto 700 calories per session," says trainer Rupesh Pednekar.      While ghazals are used for the warm-up and the cool down sessions, fast paced movie tracks are used for the aerobic routine. This dance cum exercise form uses signature movie dance steps. "It's a fun and exhilarating workout. And, when you do it in a group, you feel motivated to go on, even if you get tired," says Anchal. So put on some rocking movie songs and adapt a few regular dance steps to it and lo behold, it's Bollybics you're doing.  Kickboxing:  Martial arts have always been very popular. But the newest rage in town in kickboxing. Whoever's into it swears by how amazing a workout it is. A part of the martial arts family, kickboxing combines the style of boxing with kicking. A full contact sport often practiced as self-defence, it also makes for a perfect workout. And here's why. "Kickboxing is intensive cardio. Also, unlike a gym workout, it is a total body workout. Kickboxing involves both, cardio and contact which helps in increasing flexibility and toning up. Besides these, there are various stretching exercises and abdominal workouts that one is made to do," explains kickboxing trainer Amit Lalwani. Another form, Muay Thai, meanwhile, is the art of eight limbs which uses the whole body especially the hips and core. "A Muay Thai workout helps increase not only agility, speed, strength but also, cardiovascular endurance," says Amit. And while this exercise form is a great stress reliever, you can also pick up a few important self-defence techniques.  Dancersize:  This is a fun activity that consists of half an hour of an intensive workout and half an hour of a dance routine which includes steps from hip-hop and jazz. And the routine is simple. The first half of the session consists of warm ups including stretching which helps tone up the muscles and burn away the inches. The second half meanwhile is a cardio session which helps give the body a total workout. "Apart from the exercise that one gets, this is also a good way to learn a form of dance and develop a sense of style. The routines are never repeated making it a perfect option for people who detest going to the gym," says participant Purvi Shah.  Power Yoga:  While you may extol the benefits of practising yoga daily, if weight loss is your goal, it may not be enough. The solution? Step it up a notch with power yoga. Put simply, power yoga is yoga adapted to the beats of music. This form of yoga is fast paced and quite a strenuous exercise. How's it done? There are no fixed poses to be followed, the variations depend on the instructor. "In power yoga, the emphasis is on strength and elasticity of the body. A 45-minute power yoga workout done even just thrice a week will show wondrous effects on your body," says Laxmi Wagle who is learning this yoga form.  Capoeira:  What do you get when you combine elements of martial arts, games, music and dance? The Afro-Brazilian art form called Capoeira. And why is it a good workout? That's because as a form of exercise, Capoeira engages all the muscle group and offers significant toning and cardiovascular benefits. It also helps develop flexibility, balance, coordination an endurance.  Pilates  This is a form of exercise that emphasises on the balanced development of the body through core strength, flexibility and awareness. As a form of exercise, it works well for everyone. Pilates training focuses on core strength as it trains the body as an integrated whole. The workouts promote strength and balanced muscle development as well as flexibility and increased range of motion for the joints. If practiced regularly, Pilates helps improves muscle tone, balances musculature, supports beautiful posture, teaches you to move with ease and grace and also, improves one's posture.      rachel.fernandes@timesgroup.com  TIME FOR A STRETCH! Rupesh Pednekar (left) and Anchal Gupta (right) at a bollybics class GETTING THEIR KICKS! Amit Lalwani (left) at a kickboxing class

Unhealthy habits can spoil your memory

DID YOU KNOW? If you're having trouble remembering where you left your keys or recalling a word, mull over the number of times and how many years you've continued unhealthy behaviour.      Previous research has linked declining thinking and memory skills with unhealthy behaviours such as smoking, abstaining completely from alcohol, not getting enough physical activity, and not eating enough fruits and vegetables daily. In the current study, Dr Severine Sabia and colleagues found the more each of the 5,123 adult participants reported these behaviours the greater their "risk of cognitive deficit," said Sabia.      Over a 17-year period, adult men and women who accumulated the most versus the least number of unhealthy behaviours were nearly three times more likely to show poor thinking skills, and about two times more likely to have declining memory, Sabia and colleagues report in the American Journal of Epidemiology. Sabia, of Hospital Paul Brousse in Villejuif, France, and fellow researchers surveyed health behaviours of civil service office workers in London, UK, when the workers were 44 (earlymidlife), 56 (mid-life), and 61 (late-midlife) years old.      After allowing for the impact of age, gender, and social and economic status, the investigators found current smokers more likely to show the lowest memory, verbal, and math-related thinking and reasoning skills at each survey.      The investigators noted similar findings among non-drinkers versus those who had between 1 and 14 alcoholic drinks a week, and those who ate fewer versus more than 2 servings of fruits and vegetables each day. Men and women who reported lower levels of physical activity during mid-life and late-mid-life also showed greater risk for cognitive deficit. Considering the unhealthy behaviours assessed in the current study are modifiable, Sabia's team calls for greater promotion of healthy lifestyles to protect against later-life cognitive deficits. REUTERS WATCH THOSE SMOKES! Habitual smoking takes a toll on brain cells

Benefits of Turmeric

Turmeric or the other name, Curcuma rhizome Domestic plant, well-utilized for the purposes in the kitchen. Besides for herbs and natural dyes, turmeric is also used as traditional medicine. The main content of essential kurkumin oil is functioned for treatment. Turmeric is effective for curing hepatitis, indigestion, antimicrobial, anti-cholesterol, and anti-HIV. Kurkumin Essential inhibits tumor growth of breast and colon.

Turmeric also helps to increase endurance, heal and prevent arthritis, treating diabetes mellitus, typhoid, morbili, measles, appendicitis, dysentery, and vaginal discharge, menstrual launched, and deaden sense of heartburn during menstruation. For pregnant women, turmeric can be launched and reproduce breast milk.

Turmeric for drug treatment is also not difficult. To overcome sprue, swelling mouth or sore throat, grated turmeric and mix with water plus a little salt and then drink it.

While grated turmeric amalgamated with kawak acid is used to treat foot wounds. Ointment-made from a mixture of turmeric with coconut oil is widely used to treat swollen legs.

Moreover, turmeric knead with clove and jasmine seeds are used for liver inflammation drugs and skin diseases. While the roots of turmeric are used knead for external drug swelling and rheumatic diseases. But nowadays there are many drug manufacturers use the extra turmeric reply as basic materials and claimed as effective curing for certain diseases.

The benefits of turmeric are to treat some diseases such as:

Diabetes mellitus, Typhoid, appendix, Dysentery, Hospital discharge; Menstruation is not smooth, stomach pains during menstruation, breastfeeding Streamlining; tonsils, Berak mucus, Morbili, Cangkrang (Waterproken)

How to do an Athlete Diet

Ordering diet or a diet is eating a healthy arranged food and balanced nutrition includes adequate macro-and micro-adjusted to the weight and height and fat of a person. In the long run, a successful athlete depends on the fulfillment of nutrition every day.

There are many ways and ways to make weight-loss diet for an athlete. Diet can be relatively easy and safe from people who are not athletes. Although an active athlete will spend more calories than the calories consumed. Metabolic system of an athlete's body is also relatively better.

Weight loss = calories out> calories in. Because of calories in and not used will cause fat deposits and gain weight.

How to do a very diverse diet? But for those who want to go on an athlete diet and continue to improve performance, you can perform the following steps:

1. Establish the hearts and minds. All the behavior and condition of the body is almost entirely controlled by the brain. So to go on a diet, you should start thinking about goals and intentions of doing diet.

2. Discipline. In the diet, there must be many temptations and distractions that can spoil our diet program. For that discipline in diet, managing diversion of mind when comes the temptation should be done.

3. Continue to exercise. The main key is the fat-burning moves. Perform routine activities in the morning and evening with outside sports activities during the day.

4. Be sincere. Another key is doing it willingly without feeling forced. Enjoy it!

As an example the daily diet of activities that can be practiced:

Morning

1. Doing sit-ups 25x waking.

2. Drinking enough water

3. Doing a small gym and a little stretch after that

4. Jogging or brisk walking for 30menit

5. Drink sports or warm drinks. Mix the tea or coffee (Nescafe mix, coffeemix or other). Small glass and do not add sugar.

Afternoon

1. Eat gravy food.

2. Perform Endurance Run for 20-30 minutes. (Most good runner wears jacket around the stadium). Do it every 2-3 days.

3. When you don’t run, do a fitness or other sports instead

4. Adequate rest

Afternoon

1. Drink cold drink supplement 30 minutes before exercise.

2. Exercise or practice games at the club. Do it with love!

3. Drinking water more. (You’re sweating for sure! Naturally)

Night

1. Do not eat at night!

2. If you feel hungry, eat a banana or green apple fruit 1-3.

3. Drinking enough water.

4. Prepare supplies drinking water in addition to 1.5 liters for the anticipation when awake or stomach feels hungry.

5. Try to sleep most nights at 10:30

6. The number of hours for sleep at least 6 hours

That's an example of activities that has been done by an athlete. Remember, the tips above are the example and not absolute programs with excellent results. However, with activities like the tips above, the relevant weight of the athlete dropped 12kg during 4 months.

But the key dietary laws are:

Weight loss = calories out> calories in

Hopefully useful.

Reducing Bad Cholesterol by Consuming Some Herbs

Cholesterol is a fatty substance found only in animal foods. Cholesterol is made by the body in the liver. Two important components of cholesterol are LDL (low-density lipoprotein), also often called "bad" cholesterol, and HDL (high-density lipoprotein) cholesterol is called "good".

Some plants that have been researched and gave a positive indication in the treatment of hypercholesterolemia are vegetables and herbs. For example, garlic, leek, celery, ginger, star fruit, turmeric, and green tea.

Garlic

Extracts of garlic Allium sativum shown to lower serum cholesterol and triglycerides in the blood serum. It also can raise HDL cholesterol levels and increase activity of fibrinolitik. These garlic bulbs can prevent the infiltration (infiltration) of fat, inhibit or prevent platelet aggregation (blood that plays a part in blood clotting), so that clotting does not occur. All of this prevents the occurrence of Calcification and will prevent the occurrence of high blood pressure and heart attack (coronary). Garlic is also said as antiarteriosklerosis. Experiments in humans are more meant for prevention.

All parts of the garlic plants containing essential oils. Compound content of garlic is more present in the leaves than in tubers. Unfortunately, the smell of garlic is sting. Tryto eliminate it by mixing it with betel essential oil. Also, it has been tried with mixed leaves beluntas. In vitro, leaf beluntas can remove the smell of garlic, but does not affect the potency of garlic.

It takes two cloves of garlic, or about 4 grams each time to consume them. White tuber with a stinging sense should be chewed to swallow. After that, drink warm water to leave the taste. This is done three times a day.

Celery

Compounds contained in celery are; glucoside, apiin, and that gives apoil distinctive aroma. However, efficacious compounds which reduce blood cholesterol levels have not been revealed.

When the leaf was chosen as a drug, it is required braised celery with 1 cup boiling water to drink. After becomes cold, drink the boiled water. In one day it is enough to drink one time.

Ginger and turmeric

Xanthorrhiza ginger extract and turmeric Curcuma domestica. Both can lower blood cholesterol levels. In certain doses, ginger rhizome can lower total cholesterol and blood triglycerides and increased HDL-cholesterol in the blood of people with hyperlipidemia.

Meanwhile, turmeric has a cholesterol lowering properties. This blessing kurkumin contained therein.

Leaf leek

Leek leaves (Allium porrum L., A. fistulosum L.) can increase triglyceride levels and blood cholesterol

Starfruit wuluh

Star fruit Averrhoa wuluh is commonly used as part of the seasoning or vegetables, also proven to reduce blood cholesterol levels.

Green Tea

At certain doses, green tea was able to lower total cholesterol, LDL cholesterol, triglycerides, and body weight. But green tea does not affect HDL cholesterol levels.

However the treatment is a good step to lower blood cholesterol levels which are already high. However, prevention is better. A few simple standard to prevent hypercholesterolaemia in increasing levels of soluble fiber in the diet is by eating fruits, vegetables, pea, and bean; choose white dishes of meat products or fish; remove chicken skin before cooking; choose lean meat and remove all fat, as well as being consumed in portions.

Also limit the amount of peanuts consumed; limit the use of butter, margarine, cheese, and use cooking oil from coconut or palm oil, instead use sunflower oil, soybean, canola, or olive oil; choosing food products and beverages with no or low fat; and if having extra weight, you should do weight reduction and exercise.

Herbs for Healthy Lungs

Have you heard words started with pulmo? That is the medical terms related with lungs, from the Latin word pulmones. We have couple of lung organs located in our thorax, right lung is divided into three lobus (parts), and left lung has two lobus. Lungs are covered by ribs, and 2 layers of pleura. Pleura protect lungs and make them easier to expand and shrink inside the chest.

There are some risk for our lungs because of bad air and pollution. However some herbs are proved well to be consumed for the health of our lungs:

1. Centella asiatica: anti-infection, anti-inflammatory, and antioxidant. It is commonly used in medical to deal with TB.

2. Cardamom: used for people with asthma

3. Mengkudu: contains Lasperuloside, alizarin, and some substances which are antibacterial antraquinon that support for the treatment of skin infections, colds, fever, and various problems due to bacteria. Ascorbic acid which are antioxidants to neutralize free radicals and improve endurance, also contain anti-cancer agents (damnachanthal).

4. Red Ginger: stimulates the vasomotor respiratory tract (nerves that affect blood vessel narrowing), relieve coughs and colds, blood circulation, warm the body and maintain stamina.

Fasting for Detoxification, Fasting for Health

Toxin is formed because of unbalance metabolism which happens if the amount of old cell is more than the amount of new cell. Fasting will accelerate the process of detoxification and smoothen the process of forming new cell as well.

There are four steps of food metabolism in the body; they are digestion, absorption, assimilation, and elision. While we are fasting, the body will naturally decrease intensity of food digestion, absorption, and assimilation and incase the elision process of toxin from the body.

Detoxification process in fasting period is more maximal because metabolism of poison elision in the body runs longer. Additionally, while fasting we eat less so that the poison that goes to our body is also lessened.

Moreover, there is limitation of calories while we are fasting. The limitation of calories gives effect on reducing the risk of heart disease, stroke, diabetes, and can extend our age. How? When we eat food contained calories, there is a process of changing it to become energy in our body. With this energy we can do our daily activities. But this process needs oxygen, and excessive oxygen will create unimpeded radical. This radical which has toxin quality attacks body cells so there are damaged cells which will advance the aging process. The limitation of consumed calories while fasting is very beneficial to lessen toxin in our body.

Obesity because of Thinking Too Much

If you are kind of person who is demanded to think a lot, be careful, because thinking can spur on your appetite. It is resulted in a research in Psychosomatic Medicine journal. Dr Angelo Tremblay form Laval University in Quebec, the leader of the researcher team, stated that pressure or stress while thinking can increase appetite to eat more because thinkers need much more calories.

Intellectual activity gives impact on fluctuation of glucose level and insulin compared with rest mode. The fluctuation of glucose level will affect body to demand more food, to bring back the balance of glucose level as the source of energy for brain.

The desire of eating more will then spur on obesity. Therefore the activity of thinking should be balanced with physical activity to burn accumulated fat as the result of eating too much

Obesity because of Thinking Too Much

If you are kind of person who is demanded to think a lot, be careful, because thinking can spur on your appetite. It is resulted in a research in Psychosomatic Medicine journal. Dr Angelo Tremblay form Laval University in Quebec, the leader of the researcher team, stated that pressure or stress while thinking can increase appetite to eat more because thinkers need much more calories.

Intellectual activity gives impact on fluctuation of glucose level and insulin compared with rest mode. The fluctuation of glucose level will affect body to demand more food, to bring back the balance of glucose level as the source of energy for brain.

The desire of eating more will then spur on obesity. Therefore the activity of thinking should be balanced with physical activity to burn accumulated fat as the result of eating too much

Benefits of each Fruit

Fruit has nutrients, vitamins and minerals that are generally very good to be eaten every day. Compared to supplement chemical drugs sold in stores, fruit is much more save without the dangerous side effects, also about the general price which is far cheaper than the supplements. we can see the functions, content, efficacy and benefits in health of some types of fruit on earth below :

1. Tomato: tomatoes contain vitamin A, B1 and C. Tomatoes can help cleanse the liver and blood of our hearts. Tomatoes can prevent us fromvarious diseases and other health problems such as; bleeding gums, night blindness, clotting, intestine, prostate cancer and breast cancer.

2. Papaya: Papaya contains vitamin C and provitamin A. Papaya can help to break down food fiber in the digestive system. Papaya can make the digestive tract becomes smooth. It can overcome or cure various diseases and other health problems such as: wound healing, infection, remove and eliminate allergies.

3. Banana: bananas contain vitamin A, B1, B2 and C. Bananas can help to reduce stomach acid. Bananas can help to maintain water balance in the body, and treat various diseases, also other health problems such as: gastric disorders, heart disease and stroke, stress, lower levels of the blood cholesterol.

4. Mango: mango contains vitamins A, E and C. Mango can act as a disinfectant to clean the blood and overcome or cure various diseases, and also other health problems such as: bad body smell and reduce body heat during fever.

5. Strawberry: It contains provitamin A, vitamin B1, B and C. Strawberry contains antioxidants to fight free radicals substances. Strawberries have their other health functions such as: treatING health problems at bladder, as anti virus and the anti-cancer.

6. Apple: the apple contains vitamins A, B and C. Apple may help to lower blood cholesterol levels It has other health functions such as: anti canver, reduces too much appetite.

7. Orange: orange juice contains vitamins A, B1, B2 and C. Oange for the body contains anti cancer. Citrus can prevent and treat various diseases and other health problems such as: curie sprue, lower the risk of cardiovascular disease, cancer, and cataracts.

8. Pear: pear contains vitamin C and provitamin A. Pear contains anti-oxidants which are good for health care. Pear may prevent various diseases and other health problems such as: reduce heat while get fever, cure dilute and cough.

9. Red Guava: red guava contains very much vitamin C. Red guava contains antioxidant and anticancer. Red guava has other health functions such as: lower blood cholesterol, infection, cure sprue, maintain blood circulation, digestion, prevent constipation.

10. Watermelon: watermelon contains vitamin C and provitamin A. Watermelon can be eated for allergy. Watermelon has other health functions such aslower levels cholesterol, prevent and restrain a heart attack.

11. Melon (Honeydew): melon contains vitamin C and provitamin A. Melons contain anti-cancer and anti-oxidants. Melon has other health functions such as: prevent blood clotting, for clean skin, for well digestion, to lower cholesterollevels.

12. Carrots: carrots are rich in vitamin A. Carrots are good for maintaining healthy vision. Carrot has other health functions such as: enhance immunity and body resistance, keep the heart healthy.

13. Starfruit: star fruit contains vitamin C and provitamin A. Starfruit can help to facilitate the digestion of food. Starfruit has other health functions such as: reduce blood pressure, lower levels of cholesterol in the body.

14. Pineapple: It contain vitamins B and C. Pineapple can prevent heart attack and stroke. Pineapple can treat various diseases and other health problems such as: healing wound, healing infection in the digestive tract.

To be healthy naturally, without chemicals eat a variety of fruits to be tasted every day. This is for the health of our bodies which is very valuable.

Tips for Good Fasting and Detoxification

• Make sure you drink a lot before fasting
• Eat enough fruits and vegetables. Take fresh fruit to break your fasting
• Limit consuming sugar, refined cabohidrate, white bread, and cake.
• Avoid refined meat (sausage, corned beaf, or metballs), canned food, instant food, and food containing additive substances.


• Avoid food with high fat, such as fast food, fried food, and cream.
• Consume new food, do not reheat it too often
• Do not eat too much before fasting and when you break your fasting
• Enough with simple menu as long the nutrition is complete

source: Nirmala Indonesian magazine

Swine Flu, Ways to Prevent

Swine influenza (swine flu) is a respiratory illness caused by influenza viruses. The disease actually attacks pigs, but now has undergone a drastic change and able to infect humans. Symptoms that occur in humans was similar to what happened in pigs.

Swine flu was first isolated from an infected pig in 1930 in the United States. In its development, the disease can be transmitted to humans especially those who have close contact with pigs. After long time not heard, this virus was experiencing a series of mutations that appear new variant of the first attack humans in Mexico in early 2009. This new variant known as the H1N1 virus, which is an abbreviation of the two major antigens of the virus hemagglutinin and neuraminidase type 1 type 1.

There are several kinds of swine flu symptoms . Commonly, symptoms of the disease similar with symptoms of the Avian Flu in general, runny nose, fever, cough, sore throat, muscle aches, fatigue, vomiting and diarrhea. Swine influenza is transmitted by food from pigs, but some also spread through the air and tools which have been used by people with swine flu.

Ways or tips to prevent Swine Flu:

1. Consume supplements to improve stamina.

2. Get used to do hand washing with soap water and alcohol-based hand cleaners.

3. When coughing or sneezing, cover your nose and mouth with tissue, then throw into the trash.

4. Do not be too often touching mouth, nose with your hand.

5. Avoid contact with people who are suffering from influenza because usually easily transmitted through coughing or sneezing patients.

6. If exposed to flu, you should immediately contact a doctor.

Choosing Herbs According to Blood Type

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• O blood type

Tends to produce excessive gastric acid so that people with this blood type sensitive with gastric and ulcer wound. Herbs which are used to neutralize these problems are mint leaves, parsley, and rosehip. You can also consume ginger, fennel, ginger stew. Ginger and fennel can decrease gas because of excessive gastric acid. Avoid echinacea related with your imune system. Avoid also senna fruit and aloe vera in case of their potency in continuous bleeding, because your blood type tends to dilute. You can save saga leaves, chamomile flower, gingseng, and hawthorn berry for treating everyday diseases.

• A blood type

The weakness of people with this blood type is digesting and delivering animal protein, so that your heart muscle may lack of nutrition. Hawthorn berry is suggested to be consumed everyday. Relating with imune system, you need herbs like garlic, onions, echinacea, and astragalus. To releasing stress, try chamomile tea, velerian, and centella asiatica, also green tea. Aloe vera is save for constipation. If you feel bloating, nausea, or sebah just brewed mint leaves, ginger, pepper or fennel.

• B blood type

Although people with this blood type is well in digesting process, they have weakness in their nervous system. Herb which is the most suggested is gingseng. Consume it everymorning is good. To get the same effect, try ginger and mint leaves as tea. Herb which is suggested related with metabolism. It also contain anti-viral compounds and can balance sugar blood levels. It is good for you to consume green tea to maintain immunity.

• AB blood type

The weakness of people with this bllod type is their body producing excessive mucus. This condition affects respiratory, sinusitis, and ear infection. To handle this, consume 2 tablespoon of distilated lemon mixed with a glass of water. There is problem also with sensitive digestion that can weaken the body. Alfalfa, chamomile flower, and echinacea are the herbs which are suggeted to strengthen imune system.

source: Nirmala Indonesian magazine

Strawberry for Nice Teeth

Do you want a healthy nice teeth without spending too much for it? you can try in natural way using strawberry. This cute red fruit can be used to clean your teeth. It is easy, cut the strawberry into two parts, then rub them to your teeth and gums. Strawberry will clean your crusty teeth, strengthen and cure the gums.

You can also dissolve the crusty teeth by garling with strawberry juice, then gargle with warm water. Chewing the strawberry everyday will also make your teeth becomes more white and free from halitosis or bad smell of your mouth.

source: Nirmala Indonesian magazine

Sleep Lessen the Heart Attack

Be careful if you like spend the night without sleeping, because you'll risk your heart. Many research stated that the risk of heart attack (cardiovasculer) lessen for 11% if you have enough sleep at night. The conclusion of those research is that sleep is really importat for your fit and health, especially for your heart.

Fresh Skin, Looks Ageless

To get fresh skin and minimize wrinkles, get used to consume vegetables, fruits, avocado, orange, blueberry, and sunflower seeds, also salmon fish from deep sea. Those are needed to be consumed. You need also to take care of your outer skin by using carrot. Take 1 big carrot, 1 tablespoon of almond oil, and 5 drops of jasmine oil essence.

Blend those ingerdients and use as face mask. Avoid it from eye and mouth. Let it for 15 minutes then clear it with warm water. Try it for several times in a week.

source: Nirmala Indonesian magazine