The perfect flexibility workout

Flexibility training, or stretching, is the often forgotten component of fitness and should be an integral component of everyone’s training program. It is frequently neglected in favour of carrying out more resistance or CV training. It is common to think that unless you are getting hot, sweaty and out of breath, you aren’t getting any fitness gains, but just a few minutes relaxed stretching at the end of your training session will bring a whole host of benefits.

Stretching brings many considerable benefits including:

• Elongated muscles
• Reduced risk of injury
• Reduced muscle soreness
• Reduced muscular tension
• Improved posture
• Improved mobility
• Improved sporting performance
• Improved suppleness
• Improved relaxation
• Improved body awareness

Exercise stretching time

To experience all the benefits from your flexibility training, it is important that you stretch at the correct time in your session. There is only ever one time to stretch properly and that is when your muscles are fully warmed up. Consider a piece of cold chewing gum and try to stretch it. It is difficult and ineffective. However, when it has been thoroughly chewed, it warms up, softens, becomes extremely pliable and can easily be stretched and manipulated.
Your muscles react in a similar way. Warm them up and increase the blood flow to them and they become much more elastic. Conversely, if they are cold, blood flow will be reduced and like the cold chewing gum, stretching them will become much harder, unproductive and can result in injuries. Hence for maximum effectiveness and reduced injury risk, all stretching should always be done with warm muscles.

How to stretch for exercise …

To get the most out of your stretching session, simply follow the step-by-step guide below:

Warming up for exercise

The ideal time to stretch is at the end of your workout. This is because you will be thoroughly warmed up, there will be good blood flow to your muscles and minimal muscular tension. Flexibility training can be carried out as an isolated session, or before other training but only when the body has been completely warmed up. Moderate CV exercise for 10-15 minutes is ideal for a warm-up. Additionally, your warm-up should be specifically targeted at the muscles you intend to stretch.
For example: if you are going to follow a program of lower body stretches for the major leg muscles, warming-up using a hand-cycling CV machine will be far less effective than a leg-cycling machine, treadmill or an outdoor activity like walking or jogging.

Relax when stretching

A second important factor when stretching is to be relaxed. Physical and mental tension will inhibit your range of movement and prevent your muscles from stretching as effectively. Hence, you will not achieve maximum flexibility benefits.

Ease into the stretch

Gradually move your body or the limb being stretched into the stretch position. Once you feel slight tension in the muscle, known as the point of bind (the limit of the muscle’s flexibility), hold the position. Avoid bouncing or any other movements which could overstretch the muscle and result in injury.

Relax your breathing

Always keep your breathing easy and relaxed because that will reduce all-round muscular tension, which in turn will allow you to stretch further. Holding your breath will tense up your entire body, making stretching much harder.

Hold the stretch for 30 seconds

To get maximum stretching benefits, you need to hold the stretch for a minimum of 30 seconds. Stretching each muscle for just a few seconds brings no flexibility benefits.

Pain means no gain

Stretching should invoke a mild feeling of ‘tightness’ or tension within the stretched muscle. Pain when stretching indicates injury or a muscle that has been overstretched. Therefore, never stretch beyond a ‘comfortable tightness’.

Rest and repeat your stretching

A single stretch for each muscle is very beneficial, but if time permits carry out two stretches for each muscle, separated by a short break of 30 seconds. The second stretch will help extend your range of movement further.

Frequency of stretching

Ideally, stretch the major muscles after every workout but if that proves too time-consuming, stretching twice a week is a suitable target.

Which muscles should I stretch?

There are more than 600 muscles in the human body but for a balanced flexibility program, the key ones to consider are:
Lower body:

• Hamstrings - back of thigh
• Quadriceps - front of thigh
• Calves - Back of lower leg
• Glutes - Buttocks
• Hipe flexors - front of pelvis
• Adductors - inside of thigh

Upper body:

• Back 
• Neck 
• Chest
• Lats - sides of back
• Shoulder

Flexibility when stretching

The more flexibility training that you carry out, the more benefits you will enjoy. Far from detracting from your other training, substituting some stretching for a few extra minutes CV or resistance training will improve your overall fitness, not decrease it. If you can complete two, 10-minute stretching sessions each week, you are well on the road to keeping mobile, supple and injury-free and the ‘forgotten component of fitness’ will be a thing of the past.
https://www.realbuzz.com/articles/the-perfect-flexibility-workout/
 

The dos and don'ts of stretching

Stretching correctly will complement your training efforts and improve your body's posture and suppleness. Here's a guide on how to stretch more effectively.

Stretching vital muscles

'Use it or lose it' is an often quoted maxim, but it is never more appropriate than when talking about flexibility.
Think of a long car journey lasting several hours. When you arrive at your destination, the opportunity to climb out of the seat and stretch is extremely welcome and initially your movements are stiff and awkward. However, after stretching out, you feel much better and your normal mobility returns. Imagine if you had to undertake a long car journey every day – your flexibility would suffer badly – which returns us to the 'use it or lose it' maxim.
Everyone should have good flexibility, but due to modern lifestyles, frequently our natural flexibility is compromised and we end up far less supple than we could be. A regularstretching routine should be an integral part of your fitness program and it is as important as either cardiovascular or resistance training, bringing a whole range of benefits including:

• Improved mobility
• Greater range of movement
• Greater efficiency of movement
• Reduced risk of injury
• The positive feeling of being loose and supple

However, incorrect stretching technique is worse than no stretching at all, so follow the realbuzz.com stretching protocols and the dos and don’ts below and you will achieve safe, long-lasting flexibility gains.

Safe stretching protocols

Stretch at the end of a workout session

The ideal time to stretch is at the end of your workout. You will be thoroughly warmed-up and there will be good blood flow to your muscles. Flexibility training can be carried out as an isolated session or before other training, but only when the body has been completely warmed-up. Moderate cardiovascular (CV) exercise for 10 to 15 minutes is ideal for a warm-up. Additionally, your warm-up should be specifically targeted at the muscles you intend to stretch.
For example: stretches for the legs should be carried out after the legs have been warmed-up – walking, jogging or cycling are ideal because they all use the leg muscles. Upper body stretches will be far more effective after an exercise such as rowing, which uses many of the upper body muscles.

Relax while stretching

A second important factor when stretching is to be relaxed. Tension will inhibit your range of movement and prevent your muscles from stretching as effectively. Hence, you will not achieve maximum flexibility benefits. Another reason why stretching should be carried out at the end of your training session is that you will be more relaxed after your workout has finished than before, which equates to greater flexibility gains.

Stretch gently

Gradually and carefully move your body or the limb being stretched into the stretch position. Once you feel slight tension in the muscle, hold the position. Avoid bouncing or any other movements, which could overstretch the muscle and result in injury.

Wait 15 seconds and then stretch further

After approximately 15 seconds, your body’s natural stretch inhibiting reflex will relax, allowing you to stretch a little more. Gently ease a little further into the stretch and hold for a further 15 seconds.

Keep breathing while stretching

Always keep your breathing easy and relaxed because that will reduce all-round muscular tension, which in turn will allow you to stretch further. Holding your breath will tense up your entire body, making stretching much less effective.

Hold the stretch

To get maximum stretching benefits, you need to hold the stretch for a minimum of 30 seconds. Stretching each muscle for just a few seconds brings virtually no flexibility benefits. Focus on maintaining correct posture whilst you hold the position so that you don’t over-relax and reduce your gains.

Pain-free stretching

Stretching should invoke a mild feeling of ‘tightness’ or tension within the stretched muscle – and no more! Pain when stretching indicates injury or a muscle that has been overstretched. If you experience any pain at all, stop stretching immediately and never stretch beyond a ‘comfortable tightness’.

Rest and repeat stretches

A single stretch for each targeted muscle is very beneficial but two stretches for each muscle, separated by a short break of 30 seconds will help extend your range of movement further.

Target stretching twice a week

Ideally, stretch your major muscles after every workout but if that proves too time consuming, stretching twice a week is a suitable target. Far from detracting from your other training, substituting some stretching for a few extra minutes cardiovascular or resistance training will improve your overall fitness, not decrease it. If you can complete two, ten-minute stretching sessions each week, you are well on the road to keeping mobile, supple and injury free.

Stretching dos and don’ts

To make sure you always stretch safely, simply consult the dos and don’ts table below and you will get the most from your stretching program.
Stretching ‘dos’
Do ...

• Ensure that the muscles being stretched are thoroughly warmed-up
• Stretch at the end of your training session
• Relax
• Breathe easily
• Hold each stretch for a minimum of 30 seconds
• Follow an all-over body program for stretching to avoid postural imbalances
• Follow correct technique
• Avoid pain, stretching should never be painful

Stretching ‘don'ts’
Don’t ...

• Try and stretch cold muscles – it’s a recipe for injury
• Stretch before your warm-up or workout
• Bounce or rock whilst holding a stretch – you could overstretch and cause an injury
• Hold a stretch for just a few seconds
• Hold your breath
• Focus on just leg stretches or just upper body stretches

Conclusions about stretching

Stretching is a great injury prevention strategy and also makes you feel loose and relaxed. Good quality stretching can also help correct imbalances, improve posture, extend limb range of motion and increase stride length.
Time spent returning shortened, tight muscles to their original length will provide considerably greater and longer term benefits than a few more minutes gym training or a couple of extra miles on the road. By following the realbuzz.com stretching dos and don’ts, you won’t lose it because you regularly use it.
https://www.realbuzz.com/articles/the-dos-and-don-ts-of-stretching/
 

Full-body flexibility for beginners

We all know we need to stretch and the specific stretches you need to do really depend on the type of activities you do. For example, if you are into swimming you will need to focus more on the upper body while a runner needs to focus on the legs. However, regardless of your activity, if you swim, run, play golf or even sky dive – it’s a good idea to do a full body stretch regularly. The stretching routine below addresses all the major muscle groups, so you can pick and choose the ones you need if you are short of time.

You should stretch to the point at which you feel tension and a slight pulling sensation in the muscle but not pain. Aim for 15-30 seconds to improve flexibility and ideally repeat each stretch twice.

Hamstrings stretches

Stand in front of a support between knee and hip height. Extend your right leg and place it on the support, with the foot relaxed. You should be at a distance that allows the left leg to be perpendicular to the floor. Now hinge forward from the hips, keeping the pelvis level and the right knee straight. Feel the stretch along the back of the thigh. Change to the left leg.

Quads stretches

Stand tall with feet parallel and then lift your right heel, taking your right hand behind you to grab the foot, bringing it towards your buttocks. Keep the pelvis in a neutral position and gently press the foot into your hand, keeping knees close together. It doesn’t matter if your stretching thigh is in front of the supporting one (this indicates tightness), as long as you feel a stretch. Swap sides.

Hip flexors stretches

From a lunge position on the floor, with the right foot forward, take your left back knee to the floor with the lower leg extended behind it, and adjust your position so that your pelvis is in neutral and your right leg bent at a right angle. You can support yourself with your hands on the floor or on the front thigh (not the knee). Feel a stretch along the front of the left thigh and hip.

Calves stretches

Standing in front of a wall, take a lunge forward with the left leg, keeping the right leg straight out behind you, with the heel on the floor. Feet should both be pointing directly forward or the toes pointing slightly inwards. Use the wall for support and keep your pelvis in line with your back (your bum shouldn’t be sticking out!) Now stand on a step or curb with your right heel overlapping the back edge of it. Bend at the knees and hips and, keeping most of your weight on the left leg, gently press the right heel down, simultaneously pulling the toes up. Repeat both stretches on the left leg.

Outer thighs stretches

Sit on the floor with legs outstretched. Bend your right knee up, placing the foot on the floor close to the back of the thigh. Wrap your left arm around the bent leg and gently turn the torso until you feel a stretch along the outer right thigh. Swap legs.

Inner thighs stretches

Sit up tall, with the soles your feet together and your hands wrapped loosely around your feet. Gently press down on the inside of the knee or thighs with the elbows to open the legs, creating a stretch along the inner thighs.

Gluteals stretches

Lie on your back and bring the right knee close into your chest, hands wrapped around the shin, the knee fully bent. Hold the position, release and then bring the knee across the body towards the left shoulder, and hold again. Swap sides.

Lower back stretches

Begin on all fours, hands under shoulders, knees under hips, head in line with spine. First, extend the spine by arching the back gently, opening the chest, lifting the head and tilting the hip bones backwards. Pause, then go back through the start position into a rounded position, dropping the head, opening the back of the shoulders and tucking the hips under. Gently pull in the tummy.

Side stretch

Stand with feet hip distance apart, arms by your sides. Allow your right hand to travel down the right leg as you allow the entire torso to drop to the right feeling a stretch along the left side. Pause, then return to the start position and sink down to the left side. To increase the stretch, perform with your hands linked above your head.

Chest stretches

Stand in a doorway with your right foot in front of your left and your right arm bent at shoulder level, the forearm resting against the frame. Now gently lean through the doorway until you feel a stretch along the front of the chest and right shoulder. Turn around and repeat the stretch on the left.

Upper back stretches

Clasp your hands together, palms facing your body and push the arms away from you, feeling a stretch along the back of the shoulders and upper back. Try to make your upper back into a ‘C’ shape.

Triceps stretches

Raise your right arm overhead and allow it to drop down behind your back. Now take the left hand up and gently push the right elbow back until you feel a stretch along the back of the right arm. Swap sides.

Shoulder stretches

Bring your right arm across the body, just below shoulder height, and use your left hand (holding above the right elbow) to gently press the arm towards the chest. Don’t hunch the shoulder up. Swap sides.

Neck stretches

Sit or stand tall, and take your head directly to the right side, not allowing it to tilt upwards or downwards. To increase the stretch, extend the left arm, pointing fingers down towards the floor. Change sides.

How often to stretch?

The American College of Sports Medicine recommends that a full body stretch should be carried out at a minimum of two to three times per week and ideally after a workout, when your muscles are nice and warm. But if you can find time to complete a full body stretch more often then do it by all means.
https://www.realbuzz.com/articles/full-body-flexibility-for-beginners/
 

A Tasty High-Protein Breakfast Ready in 5 Minutes

You want cookies for breakfast. We get it — we want them, too. So make this breakfast cookie! At first your brain will think you're tricking it, because how can you willingly allow it to eat cookies for breakfast? But then your brain won't care, because it tastes so good! Then your brain will get a little mad at you, because it'll find out that this cookie is actually healthy, offering over seven grams of fibre and almost 21 grams of protein. But it won't stay mad for long, because, come on — it's delicious!
 There's no added sugar in this recipe; it's just sweetened naturally with raisins and the little bit of stevia in my protein powder. And the chopped almonds add a satisfying crunch that complements the soft texture of the oatmeal.
 The best part about eating a huge cookie the size of your plate for breakfast is that you make this baby the night before, and you don't even have to bake it! Just mix the few simple ingredients together, flatten it on your plate, pop it in the fridge, and when you wake up, you'll be so excited to get your mouth around that chewy, cinnamony cookie!

Overnight Breakfast Cookie

Notes

I chose raisins and almonds to mix in, but go ahead and get creative with any kind of dried fruit, nut, or, dare I say, even chocolate chips!

Ingredients

1/2 banana
1 teaspoon all-natural peanut butter
1/2 teaspoon flaxmeal
1/2 scoop vanilla plant-based protein powder (about 15 grams; I used Vega)
1/4 teaspoon cinnamon
30 grams rolled oats
1 tablespoon unsweetened soy milk
1 tablespoon raisins
1 tablespoon chopped raw almonds

Directions

1. Mash the banana and peanut butter together in a small bowl.
2. Stir in the flaxmeal, protein powder, cinnamon, and oats until combined.
3. Stir in the soy milk.
4. Add in the raisins and chopped nuts, saving a little to add as a topping.
5. Flatten out onto a plate to form a large cookie.
6. Refrigerate overnight.
7. In the morning, grab a spoon and enjoy!

Category

Breakfast/Brunch

Yield

1 serving

Cook Time

5 minutes

Nutrition

Calories per serving

328

Rate Recipe:

http://www.popsugar.co.uk/fitness/-Bake-Breakfast-Cookie-40597580

 

 

Do This Every Day to Lose Weight (20 Pounds in 6 Months!)

No matter how you feel about the weighing yourself, Dietitian Julie Upton, MS, RD, of Appetite For Health, shares details from a new study on how the scale can help with weight loss.
   
According to a first-of-its-kind study published in the Journal of the Academy of Nutrition and Dietetics, researchers from Duke University Obesity Prevention Program reported that those who weighed themselves daily lost about three times as much weight and body fat, compared to those stepped on the scale less frequently.
The Duke obesity researchers enrolled 47 overweight men and women into a weight loss clinical trial that used electronic scales that were networked to the researchers' computer network. All subjects were instructed to weigh in daily and were given some basic advice about healthy eating and exercise behaviours (i.e., increase water consumption, walk more, eat fewer snacks, enjoy more fruits/vegetables).
Using data from the subjects' escales, the researchers could objectively track the frequency of weigh-ins as well as the actual weights recorded. Previous studies have relied on subjects' self-reported information about weigh-ins, which is considered less reliable.
After six months, the researchers evaluated both body weight and composition of all subjects and found that those who weighed in daily (51 percent of all subjects) lost an average of 20 pounds, compared to about seven pounds lost among those who weighed themselves about five days per week. Subjects who weighed themselves daily were also more likely to report following through on more healthy diet and lifestyle behaviours.
The authors concluded: "Daily weighing may trigger the self-regulatory processes that promote behaviour change. Those who weigh daily report greater adoption of diet and exercise behaviours associated with weight control."
This study adds to previous studies that also reported that those who weigh themselves more frequently lose more weight and are less likely to gain weight over time. As a dietitian, I've always been hesitant to recommend getting obsessed with the number on the scale, but newer studies suggest that it's important to keep tabs on your body weight so that you can alter behaviours when you notice small increases in weight gain. It's a lot easier to lose three or five pounds than it is to lose 20 or more, so frequent weigh-ins are one way to keep your weight stable for a lifetime.
http://www.popsugar.co.uk/fitness/Do-Every-Day-Lose-Weight-20-Pounds-6-Months-38472015

10 warming waistline friendly foods

With the winter blues kicking in and the swimsuit season still so far away, many of us are tempted to overindulge on comfort foods that make the cold winter season a bit more bearable. However, comfort eating needn't mean piling on the pounds. For warming comfort foods that are kind on your waistline, check out these healthy winter foods.

Stuffed

A great way to use leftovers, stuffed peppers or mushrooms are also a satisfying and filling food option that will save you reaching for seconds. Using plenty of vegetables and flavours such as chilli, tomatoes and spring onions you will have a filling, comforting meal without the unwanted calories. A healthy alternative to roast potatoes and stuffing, this dish will also count towards your five a day.

Muffin top

Rather than reaching for calorie-rich puddings and cakes, try making some healthy muffins to bring comfort to those cold winter days. Using flavours such as cinnamon and honey instead of sugar, and vegetable oil rather than butter, you will have a sweet treat without adding to your muffin top! Throw in some seeds and dried fruit to up the nutritional value.

Warming drink

It’s tempting to opt for rich hot chocolates or creamy lattes to keep you warm while you’re out and about, but choosing an equally warming and uplifting hot beverage such as chai tea or green tea with cranberry will save you a lot of sugar and fat, will hydrate you and leave you feeling refreshed instead of sleepy – perfect to motivate you into a walk or trip to the gym.

Hearty soup

Stocking up on some filling soup will be a comforting way to warm yourself up while getting some of your five a day. Make some yourself using butternut squash, lentils and chilli, or stock up on the fresh varieties of sugar and cream-free ready-made soups. Accompanied by some soda bread and a sprinkling of sunflower seeds you’ll be full of goodness and not reaching for the biscuit tin.

Healthy toastie

This classic warming comfort food doesn’t have to be a belly buster; there are lighter options that are just as satisfying. Try using wholemeal wraps instead of bread and fill them with beans, spring onion, avocado and a sprinkling of cheddar. Toast until golden and you’ll have a healthy Mexican dish that won’t pile on the pounds. Adding spices will tantalise your taste buds and prevent you seeking flavour in less healthy options.

Chocolate cravings

Chocolate features greatly in many of our food cravings, and it can be difficult to resist a sneaky bar here and there. To satisfy your sugar craving, and so you’re not missing out completely, opt for a few squares of dark chocolate or Brazil nuts and dried fruit dipped in dark chocolate. The antioxidants will see you through the cold weather when you’re prone to feeling run down.

Take it away!

Despite feeling tired and in need of comfort, don’t automatically order a takeaway. To replace your favourite Indian takeaway, opt instead for a homemade vegetable curry, packed with spinach, chick peas and tomatoes, as well as the essential spices and chillies to keep your immune system in check. As a comforting yet healthy replacement for your Chinese takeaway, consider a noodle stir-fry with prawns. The protein from the prawns will keep you fuller for longer and save you reaching for the phone to order your usual.

Risotto

Risotto can be seen as a stodgy and rich dish, but only if you have a cream and butter laden one. There are lots of lighter risotto options that are just as comforting and satisfying and make a nice alternative to common indulgences like macaroni cheese and beef wellington. Try butternut squash, sage and chestnut risotto for a healthy, tasty meal. Risotto is also a great way to use leftover meats, vegetables and herbs.

Winter salad

Don’t be put off just yet! Yes, salad doesn’t sound like the most comforting replacement for the rich foods you are craving, but there are lots of interesting ways to make the humble salad more filling and exciting. Try toasted chestnuts, warm pears with a cranberry dressing or flaked almonds, turkey and redcurrants. The more colourful the salad the better.

Tipple

A common New Year’s resolution is to go teetotal, but if that seems as if it will be too much of a shock to the system, try lighter alcoholic options instead. A small glass of anti-oxidant rich red wine is a good place to start, especially if you warm it up with slices of orange and a sprinkle of cinnamon. Or, there are in fact many brands of non-alcoholic beers and wines available, not forgetting that on a night out you can have some fruity ‘mocktails.’
http://www.realbuzz.com/articles/10-warming-waistline-friendly-foods/
 

Mindless eating’ causes us to eat 43 per cent more food than we should

While we may think we are eating healthily, research suggests that many of us are mindlessly over-eating and consuming a mountain of food every year.

The research commissioned by Weight Watchers reveals that Brits are consuming 43 per cent more food than they should.
The study found that the average person is consuming 1,270kg each year – which is the equivalent of a whole football team or 14 baby elephants, and which is 384kg more than we need.
‘Fatty spreads’ were found to be the biggest source of overconsumption, with the average Brit consuming seven times more than is recommended.
The research also found that we eat almost four times the amount of meat we should, more than double the amount of bread and three times as many cakes and biscuits.
According to Zoe Hellman, Head of Public Health, Weight Watchers, this overconsumption is a common feature of today’s “food laden environment”, which makes it difficult for many of us to make healthier choices.
She said: “The current epidemic of over-eating is hugely influenced by today's overloaded food environment.
“With the increased popularity of coffee shop culture and eating on the go it seems that, everywhere you turn, there is yet another place you can buy food, cooked and ready to eat.”
The researchers believe that today’s food-based culture and the increase in portion sizes combine to create a process of “mindless eating” where people are unaware of many food choices they make every day.
To cut back on mindless snacking, here are some common diet saboteurs and how you can avoid them:

The cinema

Problem: With all the tempting treats on offer, a trip to the cinema can be a real diet-breaker unless you are blessed with strong willpower. While air-popped popcorn is a great nutritious and diet-friendly snack, when butter and sugar are added into the equation, the tasty snack can quickly lose its healthy credentials and cinema popcorn can be extremely high in fat and calories.
Solution: Try sneaking in a healthier low-calorie packet of savoury popcorn, or go for a small portion of salted popcorn and share with a friend. Alternatively, take some dried fruit crisps for a crunchy snack without the fat and calories.

Your workplace

Problem: Whether you’re hankering after birthday cake in the kitchen, being tempted by refreshments at staff meetings, attending fancy business lunches or being inundated with edible gifts from grateful patients or parents, your workplace can be a source of constant food temptation, and there can be a lot of peer pressure to indulge.
Solution: Bring in some healthy snacks to leave in the kitchen for next time you are tempted to indulge, or ask in work about the possibility of getting a fruit delivery for you and your colleagues to snack on at your desks and in meetings. Also, make it clear to your colleagues that you are eating healthily – after a few attempts they will most likely give up trying to persuade you to cave in.

Coffee shops

Problem: Meeting a friend for a coffee may seem like a healthier option than getting together for lunch or an evening meal. However, even if you manage to resist the tempting cakes and treats on offer, many speciality coffees are rich in cream, whole milk and syrups and can contain as many calories as a dessert.
Solution: Ditch the whipped cream and swap rich and sugary coffees for skinny lattes, espressos and cappuccino made with skimmed milk. While these may not seem as appetising as your usual beverage, your waistline will be eternally grateful!
 http://www.realbuzz.com/articles/mindless-eating-causes-us-to-eat-43-per-cent-more-food-than-we-should/
 

5 surprising secrets for a flatter stomach

WARNING: after reading these flat stomach tips you may experience strong, uncontrollable urges that will cause you to flash your flat belly in public. Proceed with caution:

Stop doing so many crunches

Most people think that to achieve a flat, toned stomach you need to do a thousand crunches every morning before work, but that’s just not true. The surprising secret is that doing lots of ab specific exercises will only help you tone that area on a short-term basis, if at all.
To get the flat stomach you want, you have to work your entire core, building up its strength and flexibility. Doing exercises like Pilates or stability ball work will help you do this. Working your core is the key to achieving a flat stomach because it works all of the muscles in your stomach area, such as the rectus abdominis, your internal and external obliques and your transversus abdominis.

Stock up on whole grains

A study that was published in the American Journal of Clinical Nutrition discovered a surprising secret for a flatter stomach. The study gave participants a healthy diet to eat, consisting of fruit, vegetables, low-fat dairy products, meat and fish. However, they gave one set of participants wholegrain foods to eat and the other set of participants refined grain foods.
At the end of the study those participants who had eaten the wholegrain foods had lost more weight from their stomachs than those who ate the refined grain foods. The researchers believe that the participants who ate more whole grains and ate less refined carbs lost more from their waistlines because this change in diet mobilised people’s fat stores because of a shift in their glucose and insulin response. If you want to swap refined grains for whole grains, eat less yeast-based breads, pasta and cakes or cookies and eat more foods such as oats (which contains as many antioxidants as broccoli and spinach), brown rice and wheat berries.

Get some sleep

It may seem as though sleep has nothing to do with your dream of having a flat stomach, but it does. If you don’t get enough sleep then your hormone levels change, which can make you feel hungry and can also make you feel less satisfied once you have eaten. This can lead to overeating. Plus those late nights watching TV or going out with friends gives you more time to snack and reach for unhealthy foods.
So, how much sleep should you be getting? The Mayo Clinic advises adults that they should sleep for no less than seven hours a night. If you struggle to get this much sleep make sure you are exercising regularly, that you don’t nap during the day and that  you eat foods that contain tryptophan (an amino acid that helps you sleep), such as chicken, milk and yoghurt.

Time your meals

If you eat food quickly then you might find that you are eating more than you actually need to. Slowing down the pace you eat meals at will help you to achieve a flatter stomach because you will eat smaller portions. Also a study published in The Journal of Clinical Endocrinology & Metabolism found that eating quickly did not allow the hormone that makes you feel full to kick in. Therefore when eating quickly you are far more likely to eat more than is necessary.
To stop eating so quickly you should make sure you eat at your dining table and do not eat in front of the TV. Concentrating and savouring what you are tucking into will help slow down the rate you eat at. You could also set a timer and try to consciously slow down so that you eat the last bites of your food when the timer goes off. Also, a study found that soft lighting and gentle music helped participants eat less quickly so you could always dim the lights and put on some Enya too.

Tuck into some enzymes

An enzyme that will help you achieve a flatter stomach is called bromelain and it can be found in pineapples. The bromelain enzyme digests protein and is called a proteolytic enzyme. It is useful for those who want a flatter stomach because it aids the digestion of foods that are high in fibre, such as beans or vegetables. By aiding the digestion of these foods this enzyme eases bloating, which is a major obstacle that stands between many people and their flat stomachs.
If you want to get a flat stomach and think the bromelain enzyme might help you to achieve this then you should eat some fresh pineapple before a meal to aid your digestion. The enzyme can also be taken as a supplement.
http://www.realbuzz.com/articles/5-surprising-secrets-for-a-flatter-stomach/
 

10 steps to your best body

From a slightly flabby tummy to undefined arms, there tends to be one area of our bodies even the fittest of us dislike. This article will show you how to get your best body ever.

Exercise before breakfast

Researchers at the University of Glasgow found that when people went for an hour long walk before their breakfast they burnt off more fat both during their walk and after their workout, compared to those who worked out later in the day. So, although you may not like early mornings, surely setting your alarm clock an hour earlier is worth it if you get your best body ever from an early morning blast of exercise?

Lift weights

Ladies, don’t skip this point just because it involves lifting weights. Ideally, to lose weight and tone up both men and women need to do a mix of cardiovascular exercise and strength training exercises. Lifting weights is great for toning up and losing weight because the more muscle your body has, the more calories your body burns – whether you are exercising or not. This is because the energy cost of having more muscle mass is more than for any other body tissue, and so if you tone up, you will increase your calorie burn 24 hours a day.

Pop to the bathroom regularly

The diabetes journal Diabetologica recently published findings suggesting that those people who sat down all day at work are at a greater risk of putting on weight. Shockingly, these desk jobs also put workers at greater risk of developing serious diseases, such as diabetes or heart disease, even if the workers exercised regularly.
Getting up and moving about as much as possible at work will lower your chances of gaining weight or developing these diseases though, so try to get out of your seat as much as possible, by doing things like getting up to speak to your colleague rather than sending them an email or popping to the bathroom regularly.

Girls, do the downward dog

Findings from a two year long study conducted by the University of Otago found that women who participated in yoga, positive visualisation and meditation ended up losing more weight than those ladies who only focused on exercising and nutrition. After two years, those women who practised yoga, positive visualisation and meditation ended up losing five and a half pounds, or 2.5kg.

Watch a horror film

Some days you need to take a break and skip the gym. The next time you feel like a rest day make sure you watch a scary movie. Research undertaken by the University of Westminster found that watching a horror film that scares you affects your heart rate and oxygen intake, which in turn helps you to burn 184 calories.

Turn your dining room into a fancy restaurant

A study published in the journal Psychological Reports found that dimming the lights and turning down the music in a fast food restaurant made customers eating in the restaurant eat less. Plus once the customers had eaten, they reported feeling happier and more satisfied compared to those customers who ate in the brighter restaurant with the louder music. So, if you think you eat too much and would like to feel more satisfied after eating invest in a lamp or a dimmer switch in your dining room and play soft, gentle music when eating.

Take flaxseed oil for better skin

If you want to get your best body ever you’ll probably want to have healthy, soft and glowing skin to match your toned body. To get the skin your beautiful body deserves, take flaxseed oil. According to the British Journal of Nutrition this oil is great for your skin because it contains omega-3 and -6, which are fatty acids that help to eliminate redness from your skin. These acids have also been found to reduce roughness, leaving your skin smooth and silky soft.

Free weights

Although using weight machines in the gym can be beneficial when working certain muscles, the American Council advice that free weights allow you to target several muscle groups simultaneously. They also suggest that free weights allow you to improve your muscle coordination and control as well. Remember though, free weights are more dangerous than weight machines, so if you are new to strength training get help and advice from a professional before working out with free weights.

Freeze

Time is one of the biggest factors that are stopping you from achieving your best body ever. If you suffer from a lack of time, begin cooking your meals in a big batch. For example, on Sunday spend a few hours cooking up a healthy chili or a big batch of homemade soup. You can then freeze this food, dishing them out into seven containers (one for every day). Cooking in a big batch like this will mean that you do not snack on unhealthy fast food. It also means you will have to spend less time cooking, giving you more time to exercise.

Feel proud and keep motivated

One of the biggest reasons people give up on their healthy living plans is because they lose motivation and begin to have doubts about their success and their ability. To make sure you stick to your healthy living commitments make sure you know how far you’ve come by keeping up-to-date measurements of your body. Depending on the type of exercise you have done you should also set relevant and achievable goals, such as beating your personal best in a 5k run. If you achieve one of your goals treat yourself by getting something small you’ve wanted for a while, such as a new DVD or a training top.
http://www.realbuzz.com/articles/10-steps-to-your-best-body/
 

10 tips to fake a slimmer figure

While exercise and healthy eating are the best routes to getting the body you want, sometimes we could all do with a helping hand, especially when a special event is on the cards. To look and feel your best with minimal effort, check out these tips for faking a slimmer figure.

Wear some slimming underwear

To drop a dress size instantly, take a tip from the celebs and choose some slimming underwear. While they might not be the sexiest of items once your clothes come off, underneath your outfit they will miraculously smooth out lumps and bumps and pull in any wobbly bits, giving the illusion of a firmer, slimmer body.

Dress for your body shape

Wearing tight, ill-fitting clothes is one of the worst things you can do if you are hoping to look slim. Rather than trying to squeeze into items that don’t suit your body shape, take some time to think about what suits your figure. Dresses that are nipped in at the waist and skim over the stomach and thighs can flatter curvier figures, for example, while those with larger legs may want to avoid calf-high boots. Learn what emphasizes your best parts for an instantly slimming wardrobe.

Pay attention to posture

Improving your posture and standing straighter and taller is one of the easiest ways to look instantly slimmer. Improving your core stability and the flexibility of your spine through exercises such as yoga and Pilates can improve posture. Also, try to pay attention to the general position of your body as you sit or move around, trying to pull your shoulders back and avoid slouching as much as possible.

Banish bloating

It’s possible to cheat your way to a slimmer frame prior to a special event with some careful eating. To prevent bloating, on the day of your big event limit your intake of high-fiber foods, such as certain fruit and veg, beans and grains, which are renowned for causing intestinal gas. Also avoid salt, carbonated drinks and chewing gum, all of which can cause bloating and prevent you looking your best. Try also taking charcoal capsules, which can help to eliminate gas which causes bloating.

Get a fake tan

Not only can fake tan make you look instantly slimmer all over, a bit of strategic bronzing can also easily enhance specific body parts and create the illusion of a better body. To create the appearance of slimmer legs, apply a bit of bronzer down the sides of your legs and some shimmer lotion down your shins.

Learn how to pose for photos

To make sure you look slim in all your photographs, try the classic celeb pose of turning your body three quarters of the way towards the camera, with one shoulder closer to the camera and one foot in front of the other. This will make you body appear slimmer than if you were facing the camera face on. Try keeping your back straight with your shoulders back and your stomach in (just try not to suck it in too much, you won’t be fooling anyone!).

Wear heels

While it is inadvisable to wear heels on a day to day basis, if you want to look slimmer for a big night out, swapping flats for heels can make all the difference. Heels make your legs look longer and they also make legs appear more toned. For a more comfortable alternative, try opting for kitten heels or wedges. Also, avoid shoes with ankle straps which can make legs appear chunkier.

Have a last-minute workout

While a regular workout routine is the best route to a slimmer figure, if you want to fake a better body in a short amount of time, some last-minute toning can help. Emphasise any muscles that may be on show (or your stomach muscles for flatter abs) with some last-minute targeted exercises, such as sit-ups, lunges and bicep curls. The rush of blood to your muscles will temporarily tighten them to leave them looking more defined.

Accessorize your outfit

If you’re feeling self-conscious about perceived problem areas, try to divert attention with detail. If you’re paranoid about your arms, a shrug can help to cover them up while adding some color and detail to your outfit, while an accessory such as a scarf, brooch or necklace can help to draw the eyes up towards the face rather than on areas of the body you may feel self-conscious about.

Try a body wrap treatment

While having a body wrap will not result in lasting weight loss, this treatment can help you to look slimmer short term before a big event. There are many different types of body wraps, including moisturizing and detoxifying wraps, but slimming wraps – where the body is slathered in detoxifying ingredients and wrapped in cotton bandages – can help to reduce fluid retention, helping you to temporarily feel and look thinner.
http://www.realbuzz.com/articles/10-tips-to-fake-a-slimmer-figure/#pagination-top
 

7 LBD-friendly foods

If you want to fit into your dress for a big night out, amp up your glamour and confidence by eating some of these LBD-friendly foods. The seven foods listed below will help you to combat any bloating you’re suffering from and they’ll also aid your digestion, so that you can look amazing in your party dress and feel incredible.

Chicken

The protein you gain from chicken will keep you feeling fuller for longer, and lean meat such as chicken helps to stabilize your blood sugar levels. This is great news if you want to reduce bloating and gas because often when we are hungry we reach for carbohydrates or sugary foods; both of which contribute to bloating.
How to eat it: Have a chicken salad, using chicken breasts, lettuce, cucumber, almonds, lemon juice, basil and olive oil.

Melon

If you think your bloating is a result of fluid retention eat some foods that contain high amounts of water, such as melon. Foods with high levels of water are fantastic at reducing the symptoms of water retention and constipation because water is a diuretic (this means it makes you pee more).
The high water content present in melon has other benefits too. Bloating can be the result of dehydration. Therefore, by tucking into this fruit you are rehydrating yourself, hopefully to the point that you conquer that bloat.
How to eat it: Chop up watermelon and honeydew melon and pour over some natural yoghurt.

Smoothie

Although when you are trying to fit into a dress you think you should eat less, you should actually try to eat more. Eating little and often aids your digestion and will therefore help you to avoid the dreaded bloat. Having a smoothie as one of your four ‘meals’ will help you to achieve this little and often goal and will help you achieve a flat-belly for your LBD.
How to eat it: Pop two green apples, the juice of half a lemon, a handful of spinach, a carrot and half a cup of water into a blender and blend into a tasty, healthy smoothie.

Vegetables

To fit into your LBD you’ll need to reduce your sugar intake. Vegetables are low in sugar so eating plenty of fresh veg is a good idea. Vegetables are also beneficial because they absorb fungus such as mycotoxins and carry them out of the body. Funguses like mycotoxin can cause gastrointestinal problems and so getting rid of them is going to help you and your stomach troubles.
How to eat it: Have a vegetable stir-fry, but replace the noodles with quinoa or brown rice.

Soda bread

If you find that you are often bloated and uncomfortable after eating you may need to cut down on the amount of yeast you consume. One way to do this is to swap normal bread, which contains a lot of yeast, for soda bread, which does not contain yeast.  The fiber within soda bread will also help to relieve constipation, which might help you to slip into your LBD with ease. Plus the fiber within soda bread can help your body remove any waste products that are contributing to your bloated stomach.
How to eat it: Toast soda bread and eat with vegetable soup.

Yoghurt

Yoghurt is an LBD friendly food for lots of reasons. Firstly, it’s high in water, which helps combat any issues you have with water retention. Eating a dollop or two of yogurt before your big night out also puts good bacteria into your gut and, in turn, this reduces the gas that you have within your body.
80 per cent of the gas that causes bloating is the result of your digestive process and so, understandably, anything that aids your digestive process will help to reduce the swelling and discomfit. 
How to eat it: You can eat yogurt plain, add it to a smoothie or mix it in with oats and nuts.

Eggs

Eggs are a great source of protein, which means they will fill you up and ensure that you feel fuller for longer. They are also an excellent food to eat before your big night out because they contain no yeast or sugars. This is great news because both sugars and yeast can trigger bloating and can cause problems for your digestion.
How to eat it: You could make a vegetable frittata, an omelette or have a boiled egg salad.
http://www.realbuzz.com/articles/7-lbd-friendly-foods/
 

10 steps for glowing skin

Do you want your skin to glow from within, without the need for pricey skin products or layers of makeup? The good news is, perfect skin could be just 10 simple steps away. To get the complexion you’ve always dreamed of, check out our top tips for glowing skin.

Glowing skin tip 1: Eat face-friendly foods

One of the most important steps for getting enviably smooth, clear and glowing skin is to make sure you are eating a well-balanced diet rich in face-friendly foods, including nutritious fruits and vegetables and omega-3 rich oily fish. Deficiencies in nutrients such as iron and vitamin B12 can lead to pale, sallow skin, so make sure you are getting enough of these nutrients in your diet. Nuts are also a great source of vitamin E, which can help the skin to retain its natural moisture levels and stay soft and hydrated

Glowing skin tip 2: Get outdoors

Rather than relying on makeup for glowing skin and rosy cheeks, why not get a natural glow with some outdoor activity? Sunshine (in moderation) and fresh air are both great for your skin, while exercise can improve your complexion by increasing circulation, which helps to nourish skin cells, and helping to alleviate stress. Combine these skin-boosting benefits with a workout in the outdoors such as a brisk walk, jog or cycle before work or a relaxing spot of yoga in the park.

Glowing skin tip 3: Exfoliate

Our skin continually produces new cells and, as these new cells appear, dead ones can accumulate on the skin’s surface, leading to dull, dry skin. Regular exfoliation is important for removing these skin cells, which will not only leave your skin looking much brighter, but will allow skin products and moisturisers to penetrate the skin more effectively. Harsh exfoliation can damage the skin, so opt for a gentle exfoliator, such as ground oatmeal, or try removing your cleanser with a muslin cloth, which will lightly exfoliate the skin.

Glowing skin tip 4: Ditch the soap

Our skin has a natural protective barrier, called an acid mantle, which helps to keep in moisture and fight off bacteria. Overly cleansing your skin or using alkaline products such as soap can remove this protective layer of oils, which can dry out the skin, eventually leading to wrinkles, and also remove the barrier between your skin and acne-causing bacteria. For glowing skin, trying replacing your soap with a gentle PH-neutral and chemical-free cleanser and wash your face just twice a day.

Glowing skin tip 5: Stay hydrated

Dehydration is a leading cause of dull skin and wrinkles and, contrary to what you may think, dehydration does not just affect dry skin types but can affect oily skin too. To increase your skin’s elasticity and help it to stay healthy and soft, make sure that it is well hydrated by using a daily moisturiser suitable for your skin type and also drinking plenty of water each day.

 

Glowing skin tip 6: Get enough sleep
During sleep our skin cells renew themselves and collagen production increases, helping to keep your skin looking beautiful, healthy and youthful. Study results published in the British Medical Journal found that sleep-deprived people were rated as being less attractive than those who had had a normal night’s sleep, showing that the concept of “beauty sleep” is not a myth. To get glowing skin with minimal effort, try to establish a regular bedtime and get seven to eight hours of sleep a night.

Glowing skin tip 7: Pamper your skin with natural oils

Many of us wouldn’t be keen on the idea of putting oil anywhere near our faces, particularly in the case of those who already suffer from oily skin. However, non-comodogenic oils can actually help to clear out pores, reduce sebum production and naturally moisturize the skin. Oils such as almond oil and grapeseed oil make great natural moisturisers, while jojoba oil is an effective multi-functional oil which is particularly beneficial for acne-prone and oily complexions as it can help to normalise sebum production. Jojoba oil can be used as a cleanser, using the oil cleansing method, and can also replace your regular eye makeup remover and moisturiser.

Glowing skin tip 8: Raid your kitchen

Spending a fortune on expensive skin products in your pursuit for the perfect complexion? The answers to all your beauty problems may already be in your kitchen.  Many common kitchen staples can double up as beauty products, such as olive oil – which makes a great natural body moisturiser – and brown sugar, which can be mixed with olive oil to make an exfoliator. For those suffering from acne, ice, honey and salt may be your skin’s new best friends. Run an ice cube over spots to help reduce swelling, follow with an antiseptic and soothing honey mask, then finish with a salt water toner. For those with eczema, try putting some oatmeal in your bathwater to help soothe your skin.

Glowing skin tip 9: Cut out alcohol and cigarettes

Want to ward off wrinkles? Who doesn’t?! For a glowing, youthful complexion, try to cut back on two of your skin’s worst enemies – alcohol and cigarettes. Smoking irritates the skin and deprives it of oxygen and nutrients, robbing it of its healthy glow and also causing premature ageing. Alcohol also robs the body of nutrients and causes skin to dry out and the eyes to become puffy. To retain your skin’s natural glow, try to quit smoking and only drink in moderation.

Glowing skin tip 10: Relax

Stress affects our skin in many unfortunate and undesirable ways. A study has shown that chronic stress can actually accelerate cellular ageing, leading to wrinkles. Stress has also been found to exacerbate many skin conditions, including eczema and acne, as well as robbing us of our much-needed beauty sleep. To help keep your skin glowing and beautiful, try experimenting with some stress-busting techniques to help you cope with stressful situations, such as meditation, exercise or yoga.
http://www.realbuzz.com/articles/10-steps-for-glowing-skin/#pagination-top

7 strange beauty tricks that work

We all have our weird little beauty secrets that help us to look great, and sometimes the strangest tips and tricks are the ones that work the best. If you’ve tried every skin cream and shampoo under the sun and are searching for something new, check out these unconventional beauty fixes that can solve your beauty problems.

Strange beauty trick 1: Fade scars with raw potato

Many of us suffer from skin blemishes and acne to some extent from time to time, and these can often leave red marks and scars on your skin long after the blemish has gone. To help fade red marks and facial scars, try treating your skin with potato juice. It may sound odd, but potatoes contain enzymes which can help to promote healthy skin and reduce scarring, and they also come at a budget-friendly price. To try this treatment, simply cut a potato in half then rub it all over the relevant area, letting the potatoes juices cover the skin.

Strange beauty trick 2: Fix fake tan mishaps with baking soda

So, you were just after a little bit of a glow and now you’re looking a slightly streaky shade of orange... Don’t panic! Glowing, streak-free skin is still within your reach. To fix a bad fake tan, make yourself an exfoliator out of baking soda (or bicarbonate of soda) and water. Mix the ingredients to form a paste and then rub all over your face and body in circles to lighten your tan and help remove any streaks.

Strange beauty trick 3: Prime oily skin with laxatives

Laxative medicine may not be the first thing that springs to mind in your quest for perfect skin, however if you’re hoping to combat oily skin and leave your face looking matte then Milk of Magnesia – a liquid laxative and antacid medicine – could be the answer to all your problems. After cleansing and drying your face, apply a little Milk of Magnesia using a cotton wool ball and allow it to dry on your face. You can then apply makeup over the top for a smooth, oil-free complexion.

Strange beauty trick 4: Banish greasy locks with flour

Dry shampoo has become a staple in many of our beauty bags for those hectic days when we don’t have time to wash and style our hair. However, if you’ve ran out of dry shampoo or fancy a cheaper alternative, the good news is that flour and cornflour (cornstarch) can also help to alleviate greasy roots. To instantly revive and add body to your hair, sprinkle a small amount of flour onto the scalp and work into the roots, then brush through to ensure all excess flour has been removed.

Strange beauty trick 5: Whiten your teeth with crunchy vegetables

If you’re longing for whiter, stain-free teeth, then keeping some fruit and veg to hand could help to brighten your smile. Dark foods and bacteria from leftover food particles can lead to yellow, stained teeth. However, following meals with crunchy fruits and vegetables such as apples, celery and carrots can help to minimize staining and whiten teeth. The abrasiveness of these crunchy foods can help to give your teeth a post-meal clean, removing bacteria and lifting stains from your teeth, as well as providing a healthy and nutritious end to your meal.

Strange beauty trick 6: Clean your face with oil

Oil may be the last thing you want to put on your face; particularly if you already suffer from oily skin. However, non-comodogenic oils can actually help to clear out pores, reduce sebum production and cleanse the skin without drying it out. To try the popular oil cleansing method, select your oil (olive oil is good for dry skin while jojoba oil is beneficial for acne-prone and oily complexions) and rub it into the skin for a couple of minutes. Next, take a warm, damp muslin cloth and place it over your face until it starts to cool. Finally, gently wipe off the oil for a clean and soft complexion.

Strange beauty trick 7: Rejuvenate blonde hair with tomato ketchup

Whether you’ve had a hair dye disaster or are experiencing chlorine-induced green tones from spending too much time in the pool, blonde ladies can counteract green shades and rejuvenate their color with the help of tomato ketchup. While it may not be the most appealing hair treatment, the red condiment can neutralize the green in your hair, leading to shiny, golden locks once more. Apply the tomato ketchup to hair and leave on for 20 minutes, then rinse off and shampoo as normal.
http://www.realbuzz.com/articles/7-strange-beauty-tricks-that-work/#pagination-top
 

5 steps to instant beauty

You’re having a lazy day watching chick flicks in your less-than-flattering pyjamas when suddenly you get a text asking if you want to go out for lunch in 10 minutes... eek. Whether it’s for a catch up with friends or a lunch date with the guy you fancy, of course you want to go, but what about your greasy tangled hair and cat pyjamas? Follow these quick tips to go from ‘not too pretty’ to ‘you’re a fitty!’ in less than 10 minutes.

Instant beauty 1: Two minute power-shower with jasmine or peppermint

If you don’t have any jasmine or peppermint scented shower gel in your bathroom, stock up now; both of these scents have been scientifically proven to wake you up when you’re feeling a little sleepy. While the scent of peppermint makes you feel fresh and zingy, jasmine increases the number of beta waves released by your brain to make you feel instantly alert. Be time-efficient by applying the shower gel to a muslin cloth or body puff to wash yourself and this will remove dead skin cells to make your skin look radiant. Don’t worry about washing your hair in the shower as this will add too much time to your shower, particularly if your hair is long.

Instant beauty 2:  One minute hair-do

After your two minute power-shower, spray the roots of your hair with some dry shampoo to soak up any oil and give your roots some volume. Dry shampoos tend to come in an array of different scents so they’ll leave your hair smelling gorgeous as well as feeling fresh. Don’t forget to brush your tresses to get rid of any excess dry shampoo. Now, take your hair and gather it up into a high bun on top of your head. This makes your locks look super chic in an instant and by having a high bun, you get instant volume too. If your hair is really short, just clip it back with some pretty clips or some hair grips. Whichever option you choose, this gives you instantly beautiful hair.

Instant beauty 3: Three minute dress-up session

Before you start getting dressed, prep your clean skin by applying your favourite face moisturiser. This gives it time to sink in as you get dressed. Once you’ve done that, it’s time to step out of those cat pyjamas and hop into something that flatters your figure. It’s a good idea to have an emergency one put together for times where you need to look instantly gorgeous.  Remember the few important tricks to wearing something that makes your body look beautiful. If you’re a curvy lady, for example, make sure you flatter your figure by adding a belt that cinches you in at the waist. There’s plenty of advice out there on the internet to help you pick an outfit that flatters your individual figure.

Instant beauty 4 Three minute makeup tricks

Once your moisturiser has worked its magic, you have the perfect base to start applying some makeup. When you’re in a rush, it’s not a good idea to start carrying out an elaborate makeup routine. Instead, just swipe some concealer underneath your eyes and over any imperfections. Elongate your lashes with some mascara and finish off by brightening up your complexion with some blusher. Creamy blushers tend to look more natural and add a glowing sheen to your skin for an instant hint of glamour. Finish the look with some tinted lip balm.

Instant beauty 5: Thirty seconds to gather your thoughts and smile

Now that you’re looking hot to trot, you probably feel pretty flustered after all of that rushing around. To eliminate looking rushed and clumsy when you arrive to meet your company, take thirty seconds to simply gather your thoughts and breathe. You may be looking drop dead gorgeous, but not getting out of that panicky state of mind could lead to some seriously embarrassing blunders (running up the steps and tripping over, forgetting to check thoroughly in the mirror and strutting around with your skirt tucked into your knickers – ouch!) Once you’ve gathered your thoughts, add a gleaming smile and a good posture and you have just perfected instant beauty.
http://www.realbuzz.com/articles/5-steps-to-instant-beauty/
 

7 instant fixes to common beauty disasters

How did this happen? At six thirty this morning you looked polished, sleek and, even though you say so yourself, rather beautiful. Now, its five thirty and you’re going for post-work cocktails and you look shocking; so much so you would scare small children. Beauty disasters can strike at any time, which is why we have put together this guide that should help you overcome the most difficult of beauty disasters. 

Common beauty disaster: Frizzy hair

Since the dawn of time, frizzy hair has had a bad rep. In fact, even though we have no hard evidence we’re pretty sure that even cavewomen thought that frizzy hair was not fetching, hot or desirable. If you need an instant fix for this common beauty disaster rub a little conditioner into the palms of your hands and, using your fingers, run the conditioner through dry hair. The conditioner should tame the frizz in your hair and return your locks to their smoother glory.

Common beauty disaster: A spot

Whether it’s one mini-volcano on your chin or a breakout that looks like a tidal wave swooping across your forehead, spots are a beauty disaster that no one enjoys. Although your diet, your hormones and your cleansing routine affect your spots, if you want a quick fix for one blemish there are a few things you can do. Firstly, if the spot area is swollen wrap some ice in a towel and apply to the affected area to reduce the swelling. Then, after cleansing, take some concealer that matches your skin tone and mix it with a green hue. The green neutralises the redness of the spot.

Common beauty disaster: Fake tan streaks

Even if you won the Miss World title fake tan streaks do not look good and never will. If you’ve mismanaged your fake tan application and look a little bit like an orange zebra take a deep breath because this beauty disaster can be fixed. Firstly, exfoliate the streaky area. Then apply lemon juice to the streaky area; the citric acid in the lemon should lighten or remove the streaks. If the streaks are on your face, try using a toner and cotton pad to remove any imperfections. If your skin is still streaky apply a bronzer or matching foundation to the uneven area.

Common beauty disaster: Oily hair 

Whoever invented that snooze button on the alarm clock has a lot to answer to. Even though the morning before we promised ourselves that we would never dare to hit the snooze button ever again, here we are frantically dashing around trying to get ready for work and, yet again, we don’t have the time to jump into the shower and wash our hair. To fix this all too common beauty disaster you need dry shampoo. Don’t apply the dry shampoo directly onto your hair, you should spray the de-greaser to a paddle brush then brush from your roots to your tips, bringing the brush through your locks. Using dry shampoo in this way will save you from looking grey before your time.

Common beauty disaster: Bruises  

Obviously you’re a very elegant and graceful lady, yet the other night you managed to collide, shin-first, into that coffee table and last week you tripped over the laces of your shoes when you were out running. Although clumsy falls happen to the best of us, having bruises up and down your body is probably not the look you were really going for. To instantly fix this beauty disaster you need to raise the affected area to draw blood away from the bruise and, if it has just happened, apply ice to reduce swelling and restrict the blood vessels. Then, if your skin didn’t break when the bruise was made, take a hypoallergenic concealer and apply. Your bruise will change in colour as it heals so adjust your concealer accordingly.

Common beauty disaster: Smudged lipstick 

A sharp, pop of colour on your lips can bring together a look and give you a sultry, seductive edge. However, if your lipstick begins to bleed into the creases around your mouth and smudges onto your skin, your look will be ruined.  For an instant fix to this beauty disaster, apply a lip liner around the outer edge of your lips. You can also use a neutral colour over your whole lip area to create a base for the lipstick. Then take a lip brush and apply the lipstick to your lips using the brush. Applying the lip colour in this way will help the colour stay on your lips longer.

Common beauty disaster: Lopsided brows  

Your brows are important and they can dramatically alter the way you look. So, if you accidentally chop one of your brows shorter than the other, you have to have an instant fix. Sadly, we don’t have a formula that can help you to stimulate hair growth, so you’re going to need to buy an eyebrow pencil and get creative.  Rather than removing both eyebrows, we suggest you use your eyebrow pencil to fill in the missing brow. That way your eyebrows will return to normality before long.
http://www.realbuzz.com/articles/7-instant-fixes-to-common-beauty-disasters/
 

7 best foods for a beautiful body

The type of food you eat doesn't just affect your health, your fitness and your mood. It can also change the way you look. Here we show you 7 foods that can do just that. So, ditch those expensive beauty products and try to eat these nutritous foods instead:

Best food for a beautiful body 1: Green tea

If you want sparkling, bright eyes you need to boil the kettle and enjoy a tasty cup of green tea from China. Green tea contains a fantastic mix of antioxidants that help to keep your eyes healthy. This powerful tea also fights inflammation and protects your eyes against sun damage. All of these benefits will help you keep your eyes fresh, bright and beautiful. To get the most antioxidants possible, dunk your teabag in the hot water a few times.

Best food for a beautiful body 2: Salmon

Salmon works miracles for your skin. This oily fish is rich in the essential lipids that your skin needs to stay flawless and youthful. The Omega 3 in the salmon maintains your skin elasticity and works hard to keep your cell membranes healthy. If you’re not a fan of salmon, trout, mackerel or sardines also do wonders for skin and will give you a glowing, young-looking complexion you’ll be proud to flaunt.

Best food for a beautiful body 3: Eggs  

Whip up an omelette or cook yourself a spicy frittata for thick, glossy tresses. Eggs are fantastic for your hair, not only because they contain lots of protein, which is essential for hair growth, but they are also rich in biotin. Not only are eggs good for your hair when eaten, they can also be used as a healthy, organic hair mask. To make one, apply a beaten egg to your locks, leave for 10 minutes and then rinse out the egg with cool water.

Best food for a beautiful body 4: Curly kale

To get gleaming and strong nails you need to get some curly kale in your life. Kale, like other green and leafy vegetables, is rich in iron. This nutrient is essential if you want great looking talons because a lack of iron in your diet will result in brittle and ill-formed nails, which, no matter how much nail polish you apply, will never be on trend. If you’re stuck for kale recipes add this iron-rich ingredient to broths, stews and tarts.

Best food for a beautiful body 5: Tomatoes

Hands up if you go red in the sun. If your hand is in the air you need to eat plenty of red foods, like tomatoes. In a study, participants who ate five tablespoons of high-in-lycopene tomato paste were 25 per cent more protected against sunburn. The participants also had more collagen in their skin, which is a fibrous protein that helps to keep skin looking young. To get youthful skin that is better protected when you’re out enjoying the sun add some tomatoes to a salad, to a chilli or make a tomato soup.

Best food for a beautiful body 6: Brown rice

If you want to lose a little excess weight don’t cut out brown rice. This powerhouse whole grain is great for weight management because it is a low fat source of slow-release energy. Plus, because it is high in fibre it will also help keep you feeling fuller for longer. Interestingly, brown rice helps us look our best in other ways as well. As a whole grain this food lowers our levels of the stress hormone, cortisol, which can cause fat to be stored around the stomach.

Best food for a beautiful body 7: Gum

To get the red carpet smile you crave simply chew sugarless gum. Chewing gum after meals removes trapped food and reduces plaque, which keeps teeth strong. Gum can also help to prevent tooth decay because gum helps you to produce more salvia, which neutralizes the mouth acids that cause tooth decay. Although controversial, it has also been suggested that chewing gum can help you lose weight.   
http://www.realbuzz.com/articles/7-best-foods-for-a-beautiful-body/
 

5 quick tricks to revamp your look

Wouldn’t it be great if we could borrow the Fairy Godmother’s magic wand from time to time? Then, with a quick twinkle and flick of our wrist we could transform our drab, dull looks and become popping, vivid versions of ourselves. Sadly, the Fairy Godmother is very precious about her wand and the waiting-list goes into the next millennia, so rather than wait a few hundred thousand years, we’ve decided to show you five quick tricks that will help you revamp your look in a flash.

Quick trick to revamp your look: Stand up

Although we risk sounding like your mother, if you want to revamp your look stand up straight. Your posture is hugely important to the way you look. Even the world’s prettiest woman would look unattractive if she stooped and slouched through life. Not only will maintaining a good posture make you appear more confident you will also look slimmer. Patrice Winter, a spokeswoman for the American Physical Therapy Association, says that standing tall can make you look 10 pounds slimmer.  So ladies, shoulders back and stand tall.
Instructions: Having good posture doesn’t mean standing polka straight. You need to stand naturally, allowing your spine to curve in an S shape. Make sure when you are standing that your hips and ears are aligned. Also if you sit at a desk, make sure you use your legs to distribute your weight and help relieve some of the pressure off of your tailbone.

Quick trick to revamp your look: Dye

When you think of having a makeover or revamping your look it can be easy to think you have to clear out the bank balance and take out a second mortgage on your home. Changing your look doesn’t have to be expensive though and it can be as cheap as you want it to be. If you feel like your wardrobe needs updating, take a look at what you already own. If you have a pair of trousers or skirt that fits well but is looking a little old, pop it into the washing machine and add in some fabric dye (see below for instructions). To create an entire outfit, you could also pop a few accessories into the washing machine too, such as a fabric brooch or fabric bag. Then you have an instantly colour coordinated outfit.
Instructions: Fabric dye is a simple way to revamp your wardrobe. Make sure you check the dye you use for instructions, but generally you will simply need to put in the dye from the box into your washing machine and add salt. Then turn on your machine and wash the clothes in a hot wash until the cycle is complete.

Quick trick to revamp your look: Eyes and lips

Your eyes and lips are you chance to have fun and, if you want to give yourself a makeover using makeup, start with these areas. Firstly, take a look at the colour of your eyes and try to find an eyeliner pen or pencil that matches your natural eye colour. Then play around with designs. You could add flicks to the corners of your eyes to make them appear bigger, or add dashes on your lower lash line. Have fun and find out what works for you. If you have bright eyes, choose a neutral lip shade and vice versa. For bright lips that pop why not try using two shades of lipstick to your lips. If you use a lighter shade around the outer edge of your lips your lips will appear plumper.
Instructions: When applying your eyeliner make sure you keep checking what your liner looks like when your eyes are open so that you get the finished look you were after. Also, to keep your lipstick on for longer first apply a lip liner and use a lip brush to apply your lipstick. This will also give you more control during application.

Quick trick to revamp your look: Eyebrows

We all know that your eyebrows can dramatically change your face. To give yourself a quick and almost instant revamp you should change your brows. The right brows can frame your favourite features and change your appearance. If you have a long face and would like to make it look shorter choose a flat brow shape. If you have a round face then choose a brow shape with a high arch. Finally, if you have a heart shaped face, choose brows that balance your face by creating a soft curved arch. Remember, some people benefit from darkening their brows. You could get an eyebrow tint or use an eyebrow pencil to achieve this look.
Instructions: Although a DIY job can work wonders, sometimes getting some professional guidance goes a long way. If you want to change your entire brow shape book an appointment at a brow bar or with a beauty therapist. Then once you’ve had them re-shaped you could maintain your look at home with tweezers.

Quick trick to revamp your look: One statement piece

Sometimes a total revamp or makeover isn’t necessary. All you need is one statement piece that ties together your outfit. To find that magical piece of clothing, scour the shops and the internet. Try on lots of different items and explore new styles, cuts and colours. Ideally, your statement piece will have a wow factor so that it can turn an ordinary outfit into one that will turn heads. The key to getting this wow factor is to look for bold, unusual colours. Don’t choose a multi-coloured item though, unless lots of your other clothes are plain. This is because you want to be able to wear your statement piece with a lot of outfits, so choose items in bold, block colours.
Instructions: Your statement piece should be a little out-there and should definitely reflect you and your personality. Take time to find this special item and you’ll soon reap the rewards.
http://www.realbuzz.com/articles/5-quick-tricks-to-revamp-your-look/#pagination-top
 

5 everyday habits that ruin your looks

There are lots of things we do every single day that ruin our looks, from washing our hair to talking to our friends. To make sure you stay looking pretty, fresh-faced and perfect, check out this list and make sure you don’t do any of these habits that ruin your appearance. If you do find some of your habits on this list, we’ll also give you remedies and solutions to each and every beauty dilemma.  

Sleeping can ruin your looks

Although every princess needs her beauty sleep, sleeping could be causing your skin to age unnecessarily.  The problem with sleeping is not the process itself (or those scary dreams where you kiss that hideous colleague of yours). The problem lies with your pillowcase. Surprisingly your pillowcase can draw moisture away from you and this can age skin. It can also leave unattractive lines over your face.
To combat your pillowcase problem dermatologists recommend you invest in a silk pillow cover. Silk contains amino acids, similar to those found in our moisturisers, so when we rest our heads for the night our skin is not losing any essential moisture. Problem solved.

Applying makeup can be bad for your skin

In the UK the average woman uses 12 beauty products a day, yet these beauty products could be ruining your looks rather than improving your appearance. When we apply our face creams, our expensive moisturisers and our foundation, most of us are guilty of doing so with our fingers. Although using your fingers is fine, how many of us clean our hands before doing so? Some of us may wash hands before applying makeup in the morning or the night, but not so many do so when they do the odd touch-up job.
This is bad news for our skin. Our fingers harbour bacteria and applying your products in this way causes bacteria to be transferred to you face, which can cause infection and spots. To prevent blemishes and still use your favourite beauty products make sure you use a hand sanitizer before applying your face creams or use makeup brushes.

Drinking water through a bottle of straw can age you

Although drinking water can help improve the way we look by nourishing our skin, the way we actually drink can make us look terrible. Using bottles or straws to drink is something most of us do every single day, but did you know that drinking through a bottle or straw can age our skin? Drinking in this way can give us the same lines and wrinkles around our mouths that smoking causes. If you want to stay looking young and wrinkle-free it’s time you bought a glass to get your daily water fix and ditched the bottles and the straws.

Talking to your friends can be bad for your skin

If talking was an Olympic sport, we’d all be gold medallists by now and although we love kicking back and relaxing on our phones and chatting to our friends, your skin doesn’t. Think about the places we leave our phones. We leave them on café tabletops, in the drinks holder of our car and on the seat in changing rooms. We leave our phones on shop countertops, we lend our phones to our friends and even leave them on the side in the public bathroom when we wash our hands.
When you think about your phone in this way, it’s not surprising that phones can cause spots and blemishes.  To combat this problem use antibacterial wipes and be a little bit more mindful where you leave your phone next time you’re out and about.

Washing your hair can damage it

If you want to look hot and feel good the very least you need to do is keep clean, right? Well, although basic hygiene is obviously a vital part of your beauty regime you have to choose your products carefully. Within most shampoos and hair conditioners you will find a foaming chemical called sodium laureth sulphate.
Although commonly used, this chemical can damage your hair, your skin and your health. The Hair Loss Control Clinic explain that sodium laureth sulphate can even cause your hair growth cycle to decline and suggest the chemical can prolong your hair loss phase. So to keep your hair thick and luscious, choose products that do not contain this chemical, like organic shampoos and conditioners.
http://www.realbuzz.com/articles/5-everyday-habits-that-ruin-your-looks/