Read this and stay safe!

The freeze stance:

Memorize the following three steps and do not hesitate to use them if you feel threatened!

1) Stand tall- If someone approaches you in a menacing way, stand tall and strong with your feet shoulder-width apart, one foot (it doesn’t matter which) out slightly in front of the other.
2) Stop sign- Hold your arms straight out in front of you, touching your thumbs together and spreading the rest of your fingers, so you’ll firmly send the signal “Stop!” to your potential assailant.
3) Speak up- Follow your strong stance by using a command that will let him know you’re serious, like “! Leave me alone!” Then say something to reduce the tension like “I don’t want any problems.”

Tip: Confidence can deter a potential attacker, so walk at a steady pace and act like you know where you’re going.
Why it works: The freeze stance is your first line of defense. It defuses the situation before it escalates into an attack. Plus it shows that you’re bold enough to take control of the situation and confident enough to fight if you have to. The freeze stance combines verbal and non-verbal signals (the arms held out straight the command) that show you’re not afraid to face your attacker. He sees your strength, and no one wants a strong victim.

The side kick:

If you’re ever attacked, chances are you’ll be knocked to the ground in the struggle. It’s easy to be scared and think that once you’re down, you’re helpless. But that’s not true! Your lower body is the strongest part of you so practice this until it’s second nature.

1) Gear up- Roll onto your side, hold your torso up with one arm, bend the bottom leg till your foot’s near your bottom. Put the other leg in the air, knee bent, thigh perpendicular to your body. Remember, don’t just practice with only leg-you might end up having to use the other one.
2) Kick- Aim for sensitive areas such as the face or groin. Stay focused on your target and kick your top leg hard while twisting your torso towards the ground. Your arms should be planted and your belly button facing the ground to give more power. If your attacker grabs your kicking leg, flip over and kick him with your other foot.
3) Reload- Quickly get back into position so you’re ready to kick again if you need to. Once he’s on the ground, get up and run.

Tip: Your voice is a powerful weapon. Shout a specific instruction like “Call the police!” as loud as you can.

The elbow strike:

Being attacked from behind is especially scary because it takes you by surprise. However there is a move you can use to defend yourself against an attacker who sneaks up on you-the elbow strike. If done correctly, this blow can throw your attacker off-balance and even break his nose.

1) Grab- As soon as you’re attacked from behind, quickly take note of which side of you the assailant’s head is on. Then, with your opposite hand, grab his forearm, which will probably be wrapped around your waist. This way, he won’t be able to pull away and your strike will be more powerful. The arm closer to his face is the one you’ll use to strike.
2) Strike-Twist at the waist while bringing your other arm back, elbow bent, to hit your attacker in the face. Thrust your elbow upward so it hits him from the bottom of the nose up, at an angle. While turning, try to look him straight in the face do you’re more likely to hit your target.

Follow these 30 tips, some of which have to be done every day, week & month and you should see visible results in 30 days!

Do this every day:

1) This is probably the easiest one but you’ll be surprised at how many people actually follow it. Wash your face day and night to remove makeup, dirt and prevent clogged pores and breakouts.

2) Drink eight glasses of water a day to hydrate skin and make it radiant. Don’t lick your lips or you’ll dry them out!

3) In the shower, use a wash with acne-fighting ingredients like salicylic acid to clear acne.

4) Aim for eight hours of sleep each night: it will allow your skin to repair itself fully.

5) Stick to one regimen-constantly changing products can cause flare-ups. Don’t rest your face in your hands to avoid zits.

6) After cleansing your skin, lock in moisture with a night oil-free lotion.

7) Shrink pimples overnight with a gentle benzoyl peroxide spot treatment.

A daily multivitamin with minerals will nourish your skin so it glows from within.

9) Smooth on SPF everyday: Sun protection is essential for pretty, healthy skin.

10) Shield your face from drying effects of the sun with a hat and sunglasses.

Do this once a week:

11) Eat foods with healthy omega-3 fatty acids to boost your skin’s defenses against environmental damage.

12) Snack on fruits and veggies. They’re packed with water to boost your skin’s hydration level.

13) Exercise helps increase blood circulation to skin’s surface, giving a rosy flush.

14) Buff your body in the shower with a mild scrub that gently exfoliates, leaving your skin silky to the touch.

15) Replace your razor blade after five to seven shaves-it can become dull and can cause nicks.

16) Smooth a thin layer of honey on damp skin and leave on for 10 minutes-it’s a natural moisturizer!

17) Your towel soaks up leftover soap and shampoo that can trigger annoying breakouts-so use separate ones for your face and your body, and replace them each week!

18) Massage a warming face scrub into your skin to help draw out stubborn on your nose and chin.

19) Clean your cell phone with an antibacterial wipe to remove dirt and oil that can cause breakouts along your jaw line. Don’t press your phone right up against your skin as this can cause zits.

20) Change your pillowcase. It soaks up oil from your hair and can rub it back into your skin!

Do this every month:

21) Throw away make-up whose texture or color has changed: old products are full of bacteria that can clog pores and cause an infection. Don’t pick at your blemishes to avoid scarring.

22) Exfoliation is crucial to get rid of dead skin cells not only from your face, but also from your scalp. Choose a treatment designed to remove product buildup, and apply it to only your scalp. The harsh ingredients can dry out your hair.

23) Use a blackhead removal strip across your nose to unclog pores.

24) Wash make-up brushes with soap and water to get rid of dirt and bacteria that can cause pimples. Don’t forget to replace the make-up puffs in your compacts!

25) Give yourself an at-home facial: Steam up your bathroom with warm water and spread on a clay mask to suck out excess oil from your skin. Rinse after 10 minutes.

26) Minimize old acne marks by rubbing on a fading gel that contains glycolic acid to speed up cell turnover for even skin tone.

27) Keep an eye on your moles and see a doctor if they have changed in shape or color.

28) Deep clean pores by applying face wash, then gently using an electric toothbrush (wet the bristles first) to help penetrate crevices (like the sides of your nose) where dirt can hide. An ordinary toothbrush can also be used for the same.

29) Replace your loofah: Bacteria can build up, which can irritate zits or scratches you have on your body.

30) Update your routine with the weather: if it’s cold, use a heavier moisturizer and if it’s warm, exfoliate more often

Faddy diets and junk food can make you lethargic and depressed, but taking control of what you eat means taking control of your life.

1) Eat Yourself…Smart!

It’s tempting to comfort-eat during exams or before a big meeting, but treating your body to the nutrients that make you bright and alert means you’ll get results you deserve. Foods rich in Omega 3 oils are vital for our brains to work fully.
• Fish: The best food for Omega 3 is salmon. Have it canned, baked or smoked in salads but limited your intake to a couple of times a week.
• Walnuts: Nibble brain-enhancing walnuts instead of sweets, which give a sugar rush and then a crash.
• Spaghetti with leafy greens or beans: A good night’s sleep before an important event is vital. A meal of slowly digested carbohydrates like pasta is a great option. Moreover, the leafy greens such as spinach contain iron which you need for energy. You can also substitute the pasta with brown rice.
• Milk: Milky drinks also boost shut-eye. Avoid caffeine or cola at night as they hinder sleep.

2) Eat Yourself…Happy!

As a human being with the stresses of everyday life, your body is flushed with hormones, which can result in mood swings that seem out of control. However, eating right can keep you on a happy, even keel.
• Cereal: Insufficient iron is linked to low moods so tuck into fortified cereals. It is absolutely vital to eat breakfast-if you don’t, you’ll feel irritable by 11am. In addition, skipping breakfast can play havoc with your metabolism and could even make you put on weight.
• Brown Bread, Whole wheat chapattis, fruit and vegetables: Stick to whole meal food and carbohydrates that are digested slowly for a steady flow of energy. Whole wheat bread, chapattis, oats, whole wheat pasta, fruits and vegetables are great options.
• Turkey and Cottage cheese (Paneer): These help boost the feel good brain hormone, serotonin.

3) Eat Yourself…Popular!

Eating foods that make your skin glow, your skin shiny and your eyes sparkle mean you’ll be confident enough to get people close to you-and everyone is attracted to confidence!
• Fruits and nuts: Oranges, kiwis, berries, carrots and tomatoes, along with olive oil, nuts and seeds, will boost skin, hair, nails and eyes. They’re packed with vitamin C and super nutrients beta-carotene and lycopene.
• Popularity also means feeling good around people so avoid foods that make you bloated. Eat slowly, chew carefully and avoid fizzy drinks to beat bloating. Cabbage, onions and baked beans can play havoc with the digestive system and make you windy-not good in a social situation!-so avoid them.

4) Eat Yourself…Kissable!

Kissability is about more than pricey lipgloss: it’s about having a mouth that’s healthy on the inside too. It can be tempting to reach for the chewing gum to give you confidence, but gum only masks problems without fixing them.
• Parsley: Opt for a natural breath freshener. Parsley can make breath fresh and sweet. The green pigment called chlorophyll takes care of bad odors. It’s perfect if you’ve had stinky food on a date!
• Milk: Healthy teeth and gums result in a flirty smile. Drinking milk or soy milk with added calcium will give you strong, white teeth. Avoid coffee or cola as they stain your teeth.
• Ginger: Head over to a juice bar and down a drink containing citrus fruits and ginger. It will boost your circulation, making your cheeks rosy and your lips appear bigger!

We have looked into simple methods that each individual can implement in order to maintain that BMI as well munch on those cheesy, delicious meals.

1) Walking: This is one of the simplest exercises and can be very enjoyable, especially if the weather is nice. Walking helps tone up your legs and improves overall health. Even if the weather does not permit you to go outside, you can still get an effective walking workout at home. If you have a flight of stairs either inside your home or your building, go up and down them a few times. This will also help you get some low impact aerobic exercise as well. Walk for 40 minutes 4 times a week and watch as your weight reduces. If your weight is 70kgs and you walk for 40 minutes, you will burn 162 calories.

2) Swimming: Swimming is one the most refreshing exercises, especially during the hot summer months. It is also the exercise that burns maximum calories. Along with this, it also has many other health benefits such as building muscle strength, toning upper and lower body and many more. You should aim to swim 20-25 minutes 3 days a week. If you can, swim laps as this is by far the most popular way to lose weight. An individual weighing 70kgs can burn up to 450 calories while swimming laps vigorously or swimming breaststroke.

3) Water Aerobics: Water exercises are not only limited to swimming. When you step into a pool, your body reduces to one-tenth its original weight. This makes it a perfect time to increase lower body strength, power and agility. A great aerobic exercise that can be done, even if you don’t know how to swim is the power jump. A person weighing 70kgs can burn approximately 145 calories in 30 minutes with water aerobics. Following are the steps for different types of power jumps:
i. You should always start with in shallow water, with the water level between your ribcage and underarm.
ii. For 6-8 minutes, jog around the pool doing kicks, jumping jacks, strikes and knee lifts. This warms up the body.
iii. Lightly stretch the quadriceps, calf muscles, hip flexors and hamstrings.
iv. Repeat the moves in step 2 but with a higher intensity for 8-10 minutes. Make the movements long and exaggerated.
v. The first jump to perform is a tuck jump. Start by standing up straight. Keep your knees and ankles together as you pull the knees into the chest. Return to a standing position. While doing this, move the arms in a circular motion at the side of the body. Bend at the elbow as the legs straighten.
vi. Next, carry out a frog jump. Begin with the toes, knees and thighs slightly turned out. Bend your arms into a diamond shape, with the fists close to the chest. Push your arms down to your hips while lifting your legs up and into a diamond shape. Make sure the knees point to opposite sides at the top of the jump and imitate frog legs. Return to the starting position.
vii. Execute a scissors jump. Start in a standing position. As you jump, one leg movies straight forward and other movies directly behind your body. Alternate your legs in the front and back position. The arms should move in opposition to your legs.
viii. Kick your legs and jog for two or three minutes.
ix. Finally, you must remember that any weight loss exercises are incomplete without stretching. Stretch the quadriceps, hamstrings, hip flexors and calves deeply.

4) Dancing: Dancing is a fabulous form of exercise because not only does it help you lose weight, it’s also a great way to have fun. Choose a dance form based on not only the amount of calories it burns but also one you like best as you’ll be more likely to stick with it in the longer run.

There are a variety of options ranging from salsa and hip-hop which are vigorous to ballroom and jazz which are slower but still burn calories. You can burn about 190 calories through fast dancing and if you’re slow dancing then you can burn about 100 calories. This is assuming that you weigh 70kgs.

5) Squats: In addition to losing weight overall, squats also tone up your legs and buttocks. To perform a squat, stand with your feet apart in such a way that your toes, knees and hips are in a straight line. Pull your belly burn towards your spine and contract your abdominal muscles. Slowly lower your body as though you’re lowering yourself into a chair. Make sure your knees are behind your toes. If you can, go down until your butt is in line with your knees. If not, then go as low as you can. Keeping the weight in your heels, slowly push your body back to starting position. Repeat the exercise 10-15 times. You can burn about 125 calories in a 30 minute session while doing squats if you weigh around 70kgs.

Fruits

Fruits are an excellent fat burning food as majority of them are low in calories and contain a lot of fiber. Fiber helps to burn fat in 3 ways: it helps in speeding up your metabolism, aids in slowing down digestion and helps in extending a person’s energy. Due to this reason, you can combine them with fatty foods like cheese and meats to prevent weight gain. Apples, oranges, limes, grapefruit, tangerines, raspberries, grapefruit, blueberries and guava are an excellent source of fiber. Moreover, eating watermelon eliminates toxins from the body and removes excess water. Have it when you feel bloated or have consumed high sodium foods.

Vegetables

Most vegetables contain some form of natural fiber. It is of two types: soluble fiber and insoluble fiber. Soluble fiber forms a gel in the digestive tract while being digested. This gel not only requires energy to be digested but also helps you to stay full longer. Vegetables rich in soluble fiber include carrots, artichokes, eggplant, broccoli, tomatoes and celery. On the other hand, insoluble fiber moves quickly through the digestive tract taking waste and toxins along with it. Eating these foods when you’re feeling overfull or constipated helps relieve these symptoms and burn excess calories. The vegetables which contain insoluble fiber are spinach, mustard greens, kale, green beans, legumes, Brussells sprouts and cabbage. You can reduce the gas caused by some of these foods by cooking them.

Proteins

Most of the fat burning sources of protein is found in seafood. Fish and shellfish are the two sources of protein that require a lot of energy to burn. One 4 oz. fillet of tilapia has 93 calories and four large shrimp have 22 calories all together. However, there are other types of protein that are fat burning. These include crabs, clams, mussels, lobsters, oysters, shrimp, sea bass and flounder. Team one of these up with a fat burning vegetable cabbage or spinach to create a healthy meal.

Additionally, there are quite a few foods which are high in protein that help burn belly fat. These are both vegetarian and non vegetarian options to choose from. Lentils, broccoli, kidney beans, corn and baked potatoes are all excellent sources of protein. If you prefer non-vegetarian food, then there is an array of meats to choose from such as lean hamburger, fish, tuna, broiled beef steak and roasted chicken. Plenty of other foods such as dairy products, rice, whole wheat bread, eggs and tofu also contain significant amounts of protein. Mix and match the ingredients while cooking to get the best results. The key is to make sure that your sources of protein are lean and very low in fat.

Follow these tips and experience the difference fat burning foods can make!

1) Diet: The types of food you eat and they way they’re prepared can have an immense effect on the cholesterol levels in your body. Certain food themselves contain cholesterol which are known as dietary cholesterol. Some examples of such foods are kidneys, eggs and prawns. However, the as compared to saturated fats, cholesterol found in such food has much less effect on the level of cholesterol in your blood. It is essential to cut down on saturated fats in order to reduce your cholesterol levels.

i. Fats and Cholesterol : Saturated and unsaturated are the two main types of fat. Consuming foods that are high in saturated fat can raise cholesterol levels in the blood. Foods high in saturated fat include ghee, cheese, cream, cakes, biscuits, fatty cuts of meat and foods containing coconut or palm oil. Unsaturated fat can actually help in reducing cholesterol levels. Foods high in unsaturated fats include oily fish, nuts, seeds and vegetable oils and spreads. As nuts are high in calories, only a handful is enough per serving. Include nuts such as almonds, hazelnuts, walnuts etcetera. Fish contains omega-3 fatty acids which are very good for the heart. Finally, reduce the total amount of fat in your diet by avoiding fried and roasted foods. Steam, boil or grill your food. If you must use oil, use olive oil.

ii. Fiber and cholesterol: The two different types of fiber are soluble fiber and insoluble fiber. Soluble fiber can be digested by your body whereas insoluble fiber cannot. Foods containing soluble fiber include oats, beans, peas, lentils, chickpeas and of course, fruits and vegetables. Bananas are an excellent source of fiber. Soluble fiber can reduce the absorption of cholesterol into your bloodstream.

iii. Another important point to be considered is the size of the portion being consumed. Try to eat 5 balanced meals, containing small portions, a day. Reducing your intake of caffeine can also help in lowering your cholesterol levels.

2) Exercise: Studies have shown that exercising even 3 times a week can reduce your cholesterol levels. The best form of exercise is to go for long walks. It doesn’t require anything and can be done anytime, even in between your work. If you are looking more vigorous activities then you can try cycling, running, dancing and go to the gym. The most important thing is to enjoy what you do.

3) Drink Water: Try to drink at least 8 glasses of water per day as drinking more water keeps the body fitter as it reduces fats. Our kidneys also do not function properly if adequate amount of water is not supplied. Moreover, it also eliminates water retention properly. It makes the endocrine gland function properly which helps in balancing our body’s electrolytes, minerals such as sodium, chloride and potassium, which regulate body temperature and control blood pressure. Finally, it helps in the transportation of water-soluble vitamins and nutrients such as protein, minerals and vitamins across the body.

4) Quit Smoking: Smoking not only increases the LDL (low density lipoproteins, the bad cholesterol, while decreasing HDL (high density lipoproteins), the good cholesterol levels. This damages the arteries. The nicotine in cigarettes can also lead to heart palpitations. Smoking also makes the blood stickier by raising fibrinogen levels and platelet counts. Carbon monoxide from cigarette smoke also raises blood cholesterol levels. Research has found that giving up smoking leads to the rising of the HDL levels and depleting of the LDL levels. Within 24 hours of quitting, risk of a heart attack subsides. Due to all the above, it is proven that it makes sense to quit smoking.

Irrespective of the type of hair you are born with, follow these 5 tips and see the results yourself: healthy and luxurious hair.

1) Diet: Healthy hair beings with your body. Dark green vegetables such as spinach and broccoli are an excellent source of vitamin A and vitamin C which is needed to produce sebum, the body’s natural hair conditioner. Coconut is also considered as an excellent food for hair. Dairy products such as fresh yoghurts and milk not only strengthen your hair but also add shine to it. Avoid processed and canned foods as they are not really helpful in providing nutrition to your hair. If you maintain a healthy, balanced diet then there’s nothing that can stop you from achieving healthy, happy hair.

2) Hairbrush Usage : Brushing your hair before shampooing is essential as it stimulates the scalp and promotes blood flow. It also helps in removing scalp flakes and product buildup. Moreover, do not brush your hair when it’s wet as this causes unnecessary breakage and damages hair. Avoid using plastic, metal and nylon brushes as they attack and break the hair cuticle. Finally, brushing your hair regularly will keep it looking healthy and glossy.

3) Blow Drying: Avoid blow-drying your hair as it can make your hair brittle and cause split-ends. Squeeze the water out with a towel and let it dry naturally. If you must use a hair dryer then keep it at the lowest setting possible. Similarly, steer clear of hair straightners and curling irons.

4) Stress: Stress can have extremely adverse long-term effects on both the quality and the color of your hair. Learn to manage your time well and keep mental pressure at a minimum level. Practice meditation as it is an effective relaxation technique. And last but not the least, get adequate amount of peaceful sleep.

5) Oiling and conditioning: Treat your hair to deep conditioning once every two weeks. They strengthen your hair and protect it against breakage as they penetrate the hair shaft. A warm oil scalp massage twice or thrice a week will also help to keep hair moisturized. Leave it on overnight, if not, then at least for an hour or two before shampooing your hair. Regular oiling and conditioning not only result in lustrous, healthy hair but also help in preventing hair loss.

Here is a fantastic info-graphic on the health risks of sitting, very informative!

So its time to get off your chair more often and move around!

Here are some tips based on research & studies.

What is metabolism? In the simplest terms, metabolic rate is the rate at which your body burns calories. Very few people have a fast metabolism, and overweight individuals generally have slow metabolisms. However, a faster metabolism will enable you to lose more weight than your friend, even if you both have the same activity level, diet, and weight.

Drink iced water. As with food, depriving your body of water can encourage it to “hoard” rather than “burn”. When your drink ice cold water, your body burns calories warming it to body temperature. More than ninety percent of the chemical reactions in your body occur in water, so make sure you drink an appropriate amount of water.

Exercise twice a day if possible. Do your vigorous workout in the morning, and then take a walk after dinner. This way you will continue to burn calories at a higher pace for almost the entire 24 hours.

Boost metabolism in the long run with weight training. Muscle burns more calories than fat does (73 more calories per kilogram per day, to be exact) so the more muscle you build, the higher your resting metabolic rate (RMR) will be. Every muscle cell that you gain is like a little factory that constantly burns calories for you, even while you sleep, and revs up when you exercise. This is the only way to increase RMR, which accounts for 60 to 70 percent of the calories you burn daily.

Eat Proper Meals. Never skip meals for the sake of weight loss. Skipping meals sends a signal to your body to lower the metabolism rate as there are fewer calories to burn. With a lower metabolism rate, your calories won’t burn, which will lead to fat accumulation and weight gain. Eating meals will increase your metabolism, thus preventing fat accumulation.

Time Your Meals. Eat five meals a day. When you eat a meal the metabolism rate is high for about four hours and then is slows down. To increase metabolism you need to eat five meals a day so that it keeps working and burning calories. Increasing metabolism rate also allows you lose weight without going in for a very difficult diet plan. Make sure you eat your meals within four hours of exercise. The metabolism rate in high at that time and thus burns most of the calories thus leading to weight loss.