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terça-feira, 25 de setembro de 2012

Long, long hair...

Mother Nature provides us with a plenty of great opportunities to make hair grow faster. Various plants can boost natural hair growth process. The only thing you are to know is how to mix natural ingredients properly in order to get the best results.

Natural Remedies to Make your Hair Grow Faster
Improving your hair growth with natural remedies may seem almost impossible, but actually it is quite a real thing. The matter is that there are lots and lots of plants that have the ability to increase the blood flow in our head and this way provide the natural hair growth process. Read on to check out natural remedies that can be used to make your hair grow faster.

Green Tea

Green tea is one of the perfect natural remedies that can be very helpful to make your hair grow faster. Due to the antioxidants this miraculous drink includes, you can drink it or use as the component of your shampoo, lotion or any other hair care product to provide stronger protection to your follicles.

Grapeseed Oil

Grapeseed oil is another natural remedy to make your hair grow faster. You are to rub warm grapeseed oil into your scalp just before the bedtime 2 or 3 times a week.


Potato or more exactly water that is left after potato boiling is another natural remedy that would help you to increase natural hair growth process. Let it cool and rinse your hair, after wash hair with your fave shampoo.

Egg Hair Mask

Mix an egg with 50 g of olive oil and apply the derived mixture to you hair. Wrap up with a towel and leave for an hour. After wash off with mild shampoo and apply hair conditioner. Repeat the procedure at least once a week.
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Fotos bem diferentes

Soh p rir.. Liv :) Pin It

quarta-feira, 19 de setembro de 2012

50 Best Snacks Under 50 Calories

50 best snacks under 50 calories

Maravilha!!!!!!!!!!!!!!!!!!! :) Liv

Satisfy your sweet tooth
1. 1⁄2 medium apple, baked, topped with 1 Tbsp lowfat yogurt sprinkled with cinnamon (45 calories)
2. 1⁄2 small banana, frozen (45 calories)
3. 4 oz unsweetened applesauce sprinkled with cinnamon (49 calories)
4. 1 miniature box of raisins (45 calories)
5. 2 sugar-free ice pops (30 calories)
6. 1 sugar-free fudge ice pop (35 calories)
7. 12 cherries (48 calories)
8. 1 individual serving sugar-free gelatin with 3 Tbsp light whipped topping (40 calories)
9. 1⁄2 cup strawberries with 21⁄2 Tbsp nonfat yogurt (47 calories)
10. 14 seedless red grapes, frozen (48 calories)

Indulge a salt craving
11. 11⁄2 cups salted air-popped popcorn (46 calories)
12. 1⁄4 cup shelled edamame with sea salt (37 calories)
13. 8 oz miso soup (36 calories)
14. 1 pretzel rod (37 calories)
15. 1⁄4 small bag of Glenny's lightly salted soy crisps (35 calories)
16. 1 medium sliced cucumber mixed with 1⁄4 cup sliced onion, 1⁄2 cup chopped celery, 4 Tbsp vinegar and salt to taste (45 calories)
17. 6 oz eight-vegetable juice (39 calories)
18. 1 kosher dill pickle (10 calories)

Crunch and munch
19. 1⁄2 cup jicama with 4 oz salsa (49.5 calories)
20. 11⁄2 cups sugar snap peas (40 calories)
21. Small celery stalk smeared with 1⁄2 Tbsp natural peanut butter (49 calories)
22. 1⁄2 small apple with 1 tsp soy butter (46 calories)
23. 1 brown rice cake with 1 Tbsp sugar-free jam (44 calories)

Smooth and creamy
24. 1 Laughing Cow Light Garlic & Herb wedge spread on cucumber slices (35 calories)
25. 1 tsp almond butter (34 calories)
26. 1⁄2 cup fat-free Greek yogurt with 1 tsp sugar-free strawberry jam (43 calories)
27. 1 oz avocado (about 1⁄8 of an avocado) squirted with lime (45 calories)
28. 8 grape tomatoes dipped in 1 Tbsp light cream cheese (46 calories)

Cheesy whizzes
29. 6 pieces of endive filled with 1⁄2 oz reduced-fat feta cheese (49 calories)
30. 1 slice fat-free American cheese (30 calories)
31. 1 large tomato, sliced, topped with 1 Tbsp Parmesan, broiled (44 calories)
32. 1 oz fat-free cottage cheese on 1 slice caraway Finn Crisp Crispbread (38 calories)
33. 1 oz fat-free mozzarella dipped in 1 tsp marinara sauce (46 calories)

Power up on protein
34. Turkey rollups: 2 slices white meat turkey rolled in 2 lettuce leaves (46 calories)
35. 1 oz smoked salmon (about 1 slice) on 2 Wheat Thins crackers (Multi-Grain) (48 calories)
36. 1 tofu dog with 1 Tbsp sauerkraut (48 calories)
37. 1⁄2 cup plain fat-free yogurt sprinkled with 1 tsp sunflower seeds (49.6 calories)
38. 1.3 oz water-packed tuna with 1 tsp Dijon mustard (48 calories)
39. 2 large hard-cooked egg whites with 1 cup sliced cucumber (48 calories)
40. 1 slice Wasa Fibre Crispbread with 2 tsp hummus (45 calories)
41. 1 medium water-packed sardine with slice of red onion (35 calories)

Solid standbys
42. 1⁄2 cup melon with 2 Tbsp 1% cottage cheese (47 calories)
43. 1⁄2 small grapefruit (32 calories)
44. 1⁄3 cup blueberries with 1 Tbsp light sour cream (47 calories)
45. 1⁄2 cup carrots with 1 Tbsp light ranch dressing (45 calories)

Thirst quenchers
46. 1⁄2 cup nonfat milk with 1 Tbsp Walden Farms calorie-free chocolate syrup (40 calories)
47. 1 packet of sugar-free hot chocolate made with 1⁄4 cup skim milk and 3⁄4 cup hot water (47 calories)
48. 3⁄4 cup almond milk (45 calories)
49. 3⁄4 cup seltzer with 1⁄4 cup cranberry juice and a lime wedge (33 calories)
50. Homemade iced green tea (with artificial sweetener if desired) (0 calories)
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terça-feira, 18 de setembro de 2012

How to make a smoothie

Behold, the smoothie. A meal in a glass. And not just any meal. A meal anyone can make, no matter how inept in the kitchen or bound by time constraints.  And done right, smoothies are packed with vitamins, minerals, antioxidants, protein, healthy fats and so much more. Not only can smoothies be nutritious, they’re also super delicious.  That combination doesn’t come round too often.
Use it as a meal replacement (e.g. breakfast), a post-workout drink, a supplement, snack or a healthy dessert. Use smoothies as a way to get your daily dose of fruit and veg, to lose weight, build muscle, or gain weight. Adapt smoothies anyway you can to suit your needs. The only thing holding you back is your imagination. There’s so much more to smoothies than fruit, yogurt and ice. Here’s your go-to guide on how to make a smoothie – awesome! 

Smoothie Step 1: Add Fruits and/or Vegetables

Use fresh or frozen fruits to make your smoothie. Out of season, frozen fruits are a good choice, as they’re picked at the peak of ripeness and immediately frozen, sealing in the vitamins and minerals for maximum nutrition and maintaining textural integrity. Of course frozen fruits are incredibly convenient, but they also score high in terms of taste. Because you need less ice, you can achieve a more intense, purer flavor and yield a creamier smoothie. 
Why not freeze your own fruit, especially if you prefer organic? Just buy fruit in bulk when in season (esp. when on sale), peel, cut, place in freezer bags and freeze.
Fruits to add to your smoothie include:
  • Apples
  • Apricot
  • Avocado
  • Banana
  • Berries (e.g. strawberries, blueberries, blackberries, raspberries, cranberries, cherries)
  • Grapefruit
  • Grape
  • Guava
  • Kiwi
  • Mango
  • Melon (e.g. watermelon, cantaloupe, honeydew)
  • Nectarines
  • Oranges
  • Papaya
  • Peach
  • Pears
  • Pineapple
  • Plums
  • Pomegranate
  • Strawberry
Smoothies are a great opportunity to get some greens into your diet without actually tasting them. The fruit in smoothies mask most of the flavor of the vegetables, such that it still tastes like a fruit smoothie (though slightly different color). Spinach is one of the most popular greens added to smoothies because it has a mild flavor (its taste is masked by fruit) and because it is easy to blend. Other mild greens include romaine lettuce and bok choy. Adding a few greens will massively boost the nutritional content of your smoothie. As you experiment with ingredients and recipes, try some of the greens listed below:
  • Spinach
  • Kale
  • Swiss chard
  • Bok Choy
  • Collard greens
  • Spring greens
  • Beet greens
  • Dandelion greens
  • Mustard greens
  • Arugula
  • Lettuce
  • Romaine lettuce 


Smoothies are all about balance. Balance of flavor, balance of texture. Consistency of your smoothie is as important as taste. To get the right consistency add between 1 and 2 cups of liquid for every 3 cups of fruit. Exactly how much you need depends on the type of fruit you’re using. Bananas and mangos for example are thicker fruit, which means you’ll want to add more liquid. Watermelon, on the other hand, produces a lot of juice, so you’ll need to add less. In any case, if it’s too thick you can always add more liquid, and if you added too much liquid just add more ingredients that thicken your smoothie (see next step).
Nothing is irreversible when making a smoothie, you can always add a little more of this or a little more of that to get it just how you want. That’s what the infographic (below) is all about. A cheat sheet! In fact, experimentation is the best way to find out how you like your smoothie!
Liquids to add to your smoothie include:
  • Cows milk
  • Almond milk
  • Hazelnut milk
  • Soy milk
  • Rice milk
  • Oat milk
  • Hemp milk
  • Coconut milk/ water
Fruit juice (fresh squeezed/ pressed or store bought):
  • Orange juice
  • Apple juice
  • Pear juice
  • Grape juice
  • Pomegranate juice
  • Water 
  • Iced coffee
  • Iced green/ black tea 


This step will give your smoothie body, texture and creaminess, and balance out any acidic taste from fruits such as oranges and berries. But it’s also an opportunity to boost the nutritional content of your smoothie.  Thickening your smoothie is especially important if you’re working with watery fruit such as watermelon or pineapple, or haven’t used thick, balancing fruits such as avocado and banana.
Nut & seed butters (preferably natural & unsweetened):
Nut and seed butters are rich in protein, fiber, and essential fatty acids.
  • Almond butter
  • Cashew butter
  • Hazelnut butter
  • Macadamia nut butter
  • Peanut butter
  • Pecan butter
  • Pistachio butter
  • Walnut butter
  • Pumpkin seed butter
  • Sesame seed butter (tahini)
  • Soybean butter
  • Sunflower seed butter
  • Yogurt
  • Cottage cheese
  • Kefir
  • Frozen yogurt
  • Ice cream (best used for dessert smoothie, treat or weight gain smoothie)
  • Ice
  • Coconut meat
  • Chia seeds
  • Psyllium seed husks (drink smoothie quickly or psyllium will swell making it difficult to drink)
  • Oats
  • Beans (tip: use white beans or chickpeas in fruit, vanilla or other light-colored smoothies and black beans in chocolate or dark smoothies)
If you don’t want to thicken your smoothie with any of the above ingredients or are only adding ice, work with fruits such as avocados, bananas and mangoes, that are naturally thicker or frozen fruits to achieve a thick, rich and creamy smoothie.


This is one of my favorite steps. It’s where you take really good smoothie and make it special.
Let’s start with sweeteners. Ideally, most of the smoothies sweetness should come from fruit. If you’re using sweet and ripe fruits such as banana and mango, you should need little sweetener. If you do need to sweeten your smoothie, you can use (brown) sugar, but there are many ways you can sweeten your smoothie and add nutritional value or at least limit calories.
  • Honey
  • Stevia
  • Xylitol
  • Maple syrup
  • Agave nectar
  • Dates
  • Figs
Just as any meal, a dash of salt can enhance the taste of your smoothie. To add extra nutritional value, use high quality sea salt such as Celtic sea salt, instead of table salt.
Spices/ Herbs
Adding spices will take your smoothie to the next level, both in flavor and nutritionally.
  • Mint
  • Basil
  • Lemongrass
  • Lavender
  • Cilantro/coriander (green smoothies)
  • Parsley (green smoothies)
  • Cinnamon (adds a layer of sweetness, without adding calories)
  • Vanilla (extract)
  • Almond extract
  • Nutmeg
  • Allspice
 As well as the following  (a little will go a long way):
  • Ginger
  • Clove
  • Cardamom
  • Cayenne pepper
  • Lemon juice
  • Lime juice 


This is where you take your smoothie to the next level in terms of nutrition. There are a plethora of superfoods you can add to smoothies to give it a massive nutritional boost. 
Adding a tablespoon of healthy oil (e.g. fish oil and coconut oil) is an easy to way to turn a smoothie into more of a meal. Adding healthy fats help you absorb some of the nutrients, will make the smoothie more satisfying and help you feel fuller for longer. Instead of a tablespoon of oil, you can add some avocado, it’s full of healthy fat and will make your smoothie creamy.
Another awesome addition to your smoothie is protein. Like fats, protein transforms your smoothie from a snack into a meal. Protein takes longer to digest, stabilizes blood sugar, helpes you feel fuller and keeps hunger at bay. Protein is important if you’re using smoothies as a meal replacement or as a post-exercise snack. You can add protein powder (e.g. whey protein, hemp protein), which come in all sorts of flavors, or use foods such as cottage cheese, yogurt or milk (see step 3 above) as your protein source.
As with the previous steps, the following is just a list of what you can add, it’s not meant to be overwhelming, but just give you an idea of the possibilities and encourage you to experiment a little.
  • Protein powder
  • Coconut oil/ butter
  • Flaxseed oil
  • Fish oil 
  • Fresh sprouts
  • Green powders
  • Cacao powder
  • Maca powder
  • Aloe vera
  • Acai powder
  • Goji berries
  • Spirulina powder
  • Chlorella powder
  • Wheatgrass powder
  • Multivitamin powder
  • Wheat germ
  • Probiotic powder
  • Ground flax seeds
  • Hemp seeds
  • Bee pollen 


Added all the ingredients? It’s time to blend! Start out on a low setting and work your way up to the top speed. It’ll take about 30 to 60 seconds – depending on ingredients – to blend. Pour, drink and enjoy!
Did I miss your favorite ingredient or do you have a favorite smoothie recipe? Leave a comment and let me know!
Check out the How to make a smoothie infographic! Pin It

sexta-feira, 14 de setembro de 2012

Amazing work-out!

This workout involves little to no equipment; all you need is a space to workout in, a place to run, and a chair. The goal of this workout is to tone each major problem area on the body so that you can rock that bikini bod.

Remember to drink water throughout your workout, breathe when you’re doing the exercises and if, for some reason, anything hurts (beyond the usual workout soreness) stop immediately.

Start with ten minutes of easy cardio to get your heart rate up and your blood flowing. Biking and jogging are popular options. And then follow that up with 2-3 sets of the following.

15 Tricep Dips (back, shoulders and back of arms)
*chair* Standing with back to chair, place your hands on edge of seat and walk your feet out with knees slightly bent. Bend your elbows and lower your butt towards the floor until your elbows are bent at a 90 degree angle. Press back up. 14 more to go!!

15 Plank Twists
Start in the push-up position, and tighten your ab muscles. Bend your left leg bringing your left knee up under your stomach and towards your right shoulder. Repeat for your right leg bringing your right knee under your stomach and towards your left shoulder.

15 Scissor Kicks
Lie on your back with your hands tucked under your lower back or butt for support. Press the small of your back against the floor (it will feel weird) and raise your legs 6 inches from the ground. Make sure to keep your legs straight. Tighten your abs as you lift your left leg straight, keeping in mind to keep your back flat against the ground. Quickly bring the left leg down while simultaneously lifting your right leg. If done properly your heels shouldn’t touch the ground until all 15 are done. Each leg should point towards the sky 15 times.

15 Seated Ab Twist
Sit on the floor with your knees bent and arms extended in front of you, hands clasped. Lean back until your torso is at a 45 degree angle to the floor, your feet should be hovering slightly above the ground and your abs should be tightened. Twist your arms to the right until your knuckles hit the ground and then return to center. Alternate sides and do 15 each.

20 Side Lunges With Knee-Up
Stand feet hip-width apart, knees soft and hands on hips. Lift right knee to chest and then take a big step out to the right side, lowering into a side lunge (your right leg should bend and your left leg should not). Quickly push off right foot and return to standing position with knee at the chest. Do 20 times on the right and then switch and do 20 on the leg.

20 Regular Lunges
Stand with your feet shoulder width apart, your hands on your hips. Step forward with your right foot and bend your right knee until your left knee is only a few inches from the ground. Keep in mind your knee should never go past the tops of your toes and if they do, take a longer step. Push back up into the standing position with feet shoulder-width apart and then alternate sides until each leg has done 20 lunges.

25 Calf Raises
Simple stand straight with your hands resting on something for balance and pull in your ab muscles. Raise your heels so your weight is on the balls of your feet, hold for a few seconds and then lower them slowly. 1 down, 24 to go!!

2-3 sets.

All workouts are courtesy of multiple fitness magazines and credit for the picture doesn’t belong to me. I hope you enjoyed my little workout and I’d love for your feedback. 

I recommend doing the lunges holding 10lb weights and calf raises holding 20lb weights at your sides. Or more if you can! Push yourself!
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