Healthy breakfast Idea -Peanut Butter Waffle

Image: realsimple

What you'll need:

2 tble spoons peanut butter
1 waffle
raisins
Spread waffle with 2 tablespoons of peanut butter. You can also sprinkle on 1 tablespoon of raisins, sesame seeds, or extra peanuts for even more fiber, which helps deliver the meal's nutrients slowly and steadily.


Source: realsimple

Turkey Sandwich with Lemon Mayo

Low-fat mayonnaise gets a lift from freshly grated lemon zest. You can also serve this mayo mix as a dip by adding chopped fresh herbs and a pinch of salt.

Ingredients

1 teaspoon(s) grated lemon peel
1 tablespoon(s) low-fat mayonnaise
2 slice(s) whole-grain bread
1 cup(s) loosely packed baby spinach leaves
2 ounce(s) turkey breast, sliced
1 small tomato, sliced

Directions

Stir grated lemon peel with mayonnaise; spread on both slices bread.

On 1 slice bread, alternately layer spinach leaves, turkey, and tomato, starting and ending with spinach. Top with second bread slice.

Source: goodhousekeeping

Health Benefits of Peaches

The peach (Prunus persica) is a deciduous tree, native to North-West China, in the region between the Tarim basin and the north slopes of the Kunlun Shan mountains, where it was first domesticated and cultivated. It bears an edible juicy fruit also called a peach. The species name persica refers to its widespread cultivation in Persia, whence it was transplanted to Europe. It belongs to the genus Prunus which includes the cherry and plum, in the family Rosaceae. The peach is classified with the almond in the subgenus Amygdalus, distinguished from the other subgenera by the corrugated seed shell.

Peaches and nectarines are the same species, even though they are regarded commercially as different fruits. In contrast to peach whose fruits present the characteristic fuzz on the skin nectarines are characterized by the absence of fruit skin trichomes (fuzz-less fruit); genetic studies suggest nectarines are produced due to a recessive allele, whereas peaches are produced from a dominant allele for fuzzy skin. - wikipedia

China is the world's largest producer of peaches and nectarines.

1. Helps in preventing cancer and loss of eye vision

Peaches have the power to cure many diseases including cancer problems. Betacarotene is a compound that give peaches their color,  it contains lycopene that prevents the loss of eye vision.

2. Weight loss

Peaches a one of the best health snack alternative. They are low in calories and fat.

3. Great for your skin

Peaches a packed with antioxidants and vitamin C which help reduce lines.

4. Cleanse out Toxin

The high amount of fiber and potassium helps the body clean out any toxins by keeping your kidney healthy and preventing ulcers.

Should you drink Vitamin Water? The Pros and Cons

Over the past few years, vitamin water has become a wildly popular beverage all across the US. After all, the overall appeal of getting your daily dose of vitamins just by drinking some deliciously flavored water makes getting to good nutrition easy for most people, explaining the popularity of this particular drink. But is it more hype than hydration? Despite the fact that vitamin water is marketed as a healthier alternative to sodas and juices, not everything about this vitamin infused beverage is all good news.

Image: grandparents

Pros of Vitamin Water

1. Vitamin Water Contains Essential Vitamins 
The average bottle of vitamin water contains 50 to 100 percent of your daily-recommended dosage of several different vitamins, making it a beneficial beverage in several aspects.

2. Vitamin Water is Better than Sodas and Juices
It’s easy to see that vitamin water is more beneficial to your health and weight than sugar laden, carbonated beverages. Most vitamin waters on the market contain roughly half the calories and carbohydrates of soda, and sodas can’t offer the health benefits of vitamin inclusion.

3. Vitamin water is also better than juice, simply because there is usually far less sugar in vitamin water than in most fruit juices you will find today, making vitamin water one of the better choices in beverage options.

Cons of Vitamin Water

1.High Calorie Content

Even though vitamin water has fewer calories than soda and juices, it’s still one of the most loaded calorie options in the drinkable market. The average 20 ounce bottle of vitamin water contains almost as many calories  as a single 12 ounce can of pop; certainly something that would make calorie conscious consumers raise an eyebrow.

2.Vitamin Water isn't Cheap

No matter how you slice it, vitamin water is a very expensive habit. Buying just a single bottle of vitamin water a day adds up to almost $400 a year. If you compare that to regular water, vitamin water pales in comparison to plain old water cost wise.

3.The Vitamins in Vitamin Water are Virtually Unnecessary

The vitamins contained in most vitamin waters are vitamins that the average person can get by simply maintaining a healthy diet , and most people get them already. Even though the concept of vitamin water is appealing, it’s equally unnecessary. If you want to ensure that you are getting enough vitamins each day, consider taking a multivitamin instead of skating by on high calorie options like vitamin water.

The bottom line is that even though vitamin water is a healthier alternative to soda and juices, plain, old-fashioned water is still best.

Source: livinghealthy360.

Leg Exercises for sexy legs

1.Warrior III

Image: namaste.tv 

Stand with the feet together, and lift up the left leg with a pointed toe, putting your body weight onto the standing, right leg. Continue to lift your leg and drop the head and torso so they form a straight horizontal line from head to toe with the arms at your sides. Engage your core and make sure the left thigh, hip, and toes are aligned. Remain facing down and keep your back as straight as possible. Ensure your right knee doesn't lock and center the weight on the middle of the foot. Hold for 5 breaths and then slowly return to standing.

Switch legs and repeat.

2.Chair Squat

Image: transformationtrainer.com

This is a perfect move for beginners, and we're betting you're sitting on the only equipment you need as you read this. Hint: If you have a chair (and your glutes), you're good to go.

How to do it: Begin standing with your back to a chair, feet hip-width apart. While keeping your weight centered on your heels, draw in your abs and hinge forward at the hips slowly lowering your butt toward the chair. Pause right before you would sit down and return to standing while keeping the core engaged.

Do 3 sets of 10-15 reps.

3.Pivoting Curtsy Lunge

How to do it: Standing with feet hip-width apart, step your right foot diagonally behind you and into a 7 o'clock position. Bend both knees so you're in a lunge stance. Lean your torso forward 30 degrees and pulse up and town 10-15 times. Straighten the body and pivot 180 degrees so your right foot comes to the front. Again, lower into a lunge.

Pulse up and down 10-15 times on each side to complete one set; do 3 sets.

4.Low Lunge Hover

This standing move works both the legs and butt.

How to do it: Stand with feet hip-width apart before stepping your right foot back, and lowering into lunge stance with the left knee over the ankle. Bring your arms over your head and hinge forward from the waist. Lower the chest forward toward the thighs as your arms reach forward. Lift the right leg while straightening the left. Hold for 3 breaths before returning to the starting lunge position.

Do 3 reps; switch legs and repeat.

5. Knee Lift-Leg Kick Combo

Image: Health

This move is pretty challenging; if you can't complete the full amount of recommended reps feel free to do less and work your way up to completing the full set.

How to do it: Lie on your right side with the upper body supported by the right elbow and tricep, which should be flat on the mat at your side. Stack the legs and hip, and bend the knees. Lift the top bent leg, keeping it level, and then lower it. Straighten both legs and let them fall into a small split position (with one leg split over the other). Hover the bottom leg about 1-2 inches from the floor with knees facing forward. Return to starting position to complete one rep.

Do 30-40 reps, then switch sides and repeat.

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Source: Health.com

How to make your breakfast healthier

So...breakfast. It can actually be kind of tricky—there's evidence that working out before you eat it burns more fat, that skipping it could maybe help weight loss, and also that skipping it could maybe (possibly) be bad for your heart.

But there are plenty of ways to make your breakfasting experience a healthy one: breakfast salads, smoothies, and even some dinner recipes you can totally adapt for the morning, instead.

And, to add yet another way to healthify your breakfast, I'd like to introduce you to MixMyOwn . OK. So when I eat cereal, I'm a big fan of adding a little from every box in my cabinet until the mixture is just right—and that's basically what MixMyOwn does. It customizes your cereal to make it what you want to be—using lots of healthy ingredients, such as bee pollen powder, baobab fruit powder, goji berries, quinoa, acai powder, chia seeds, plus muesli, granola, multigrain cereal flakes, and oatmeal mix. It's an exciting (and yummy!) thing to try out—and here are seven other ways to make your breakfast healthy (and delish).

Don't skip it. Research has suggested that skipping a balanced morning meal can lead to snacking and overeating during the rest of the day. So what does "balanced" mean? Make sure to get in enough fiber, protein, and carbs—the mixture will fill you up and keep you fueled until lunchtime.

Eat something you like. If you love eating a plain scrambled egg in the morning, awesome. But if you don't, then find something that you actually do like. Why? Because then you won't skip it.

Don't go the high-fat route. Fatty breakfasts (um, hello, bacon) won't keep you full as long (and they may make you feel even more tired as the day goes on).

Look for fiber. Fiber is a) filling, and b) recommended by dietitians for the possibility it might help reduce the risk for heart disease.

Get in some protein. Protein is an essential ingredient for your day-to-day—women need about 46 grams daily . Add some seeds or nuts to your breakfast, which provide both protein and good-for-your-heart fats.

Make it portable. Mornings are often the worst—has anyone else gone sprinting out the door while leaving the one thing you needed for work at home? Argh. If you can, think ahead and plan out a morning smoothie that's filled with fresh fruits and veggies (you can even blend things like muesli for extra health benefits).

Throw in some superfoods. These healthy ingredients can help boost the immune system and maybe even help lower the risk of diabetes, cancer, and heart disease. Look to things such as blueberries, seeds, and nuts—blend them up in your smoothie, or sprinkle over your oatmeal or cereal.

Source: Glamour

Easy Healthy Lunch Recipe : Curried Chicken Pitas

Cranberries and pear are sweet counterpoints in this tangy curried chicken salad. Toasted sliced almonds add a nutty crunch.

INGREDIENTS
6 tablespoons nonfat plain yogurt
1/4 cup low-fat mayonnaise
1 tablespoon curry powder
2 cups cooked, cubed chicken breast (see Tip)
1 ripe but firm pear, diced
1 stalk celery, finely diced
1/2 cup dried cranberries
1/4 cup sliced or slivered almonds, toasted (see Tip)
4 4- to 5-inch whole-wheat pita breads, cut in half
2 cups sprouts

PREPARATION
Combine yogurt, mayonnaise and curry powder in a large bowl. Add chicken, pear, celery, cranberries and almonds; toss to combine.
Fill each pita half with 1/2 cup chicken salad and 1/4 cup sprouts.

Find more: Eating Well