How Much Weight Can You Lose With Zumba in 1 Month?

Zumba gives you a calorie-burning cardiovascular workout in the atmosphere of a dance party. Latin dance moves are the basis for this fusion dance style, but movements from belly dance, hip-hop and raggaeton also feature in Zumba. The emphasis on having fun can help you stick with this workout even if you usually dislike exercise. Because Zumba dancing burns calories so quickly, it can help you lose a significant amount of weight in one month.

Burn Calories Fast

Zumba is a type of fast dancing. One hour of fast dancing burns 446 calories if you weigh 155 pounds and 532 calories if you weigh 185 pounds. You need to burn 3,500 calories to lose 1 pound, so with three one-hour Zumba sessions a week, you should lose at least 1 pound in a little over two weeks or almost 2 pounds a month. If you dance Zumba for one hour a day and eat 500 calories a day less than you need to maintain your weight, you should lose 2 pounds weekly or 8 pounds a month. This is a fast, but healthy rate of weight loss. Losing weight any faster means you're losing muscle instead of fat.

Workout Schedule

You may need 60 to 90 minutes of physical activity daily to lose weight, according to the American College of Sports Medicine. While attending daily classes may not practical, you can work out at home by following along with Zumba videos or DVDs. If you don't have a full hour to spare, you can break your workout into sessions of at least 10 minutes throughout the day and get the same benefits you would from a longer workout.

Benefits of Zumba

Interval training, which is cardiovascular exercise that alternates between periods of high- and moderate-intensity activity, helps you burn more calories than moderate-intensity activity alone. Zumba involves both fast and slow dancing, so it works like interval training. Zumba works your whole body, helping tone every muscle group, particularly your back and abdominals. The dance moves may also improve your posture, balance and flexibility. If you feel inhibited exercising with others, Zumba's party-like amosphere may help you loosen up and gain confidence.

Zumba Tips

Because you'll be on your feet for the whole workout, proper footwear like cross trainers or aerobic dance shoes is a must, advises Melanie Kendall in an article for "Syracuse University's NCC News" of March 23, 2011. Wearing loose-fitting, breathable clothing lets you move easily and helps you stay cool. You'll work up a sweat during your Zumba session, so drink plenty of water before and after to stay hydrated. If you have knee or lower back problems, ask an instructor about modified moves that can help you avoid stressing your weak areas.

By Uzma Umer Abbasi

Fresh Stawberry Muffins

Ingredients

½ cup butter, softened
¾ cup sugar
1 egg
2 cups flour
2 tsp baking powder
½ tsp salt
½ cup milk
½ tsp vanilla
1½ cups chopped strawberries
3 tsp sugar
½ tsp cinnamon

Instructions

Cream butter and sugar. Add egg and mix well.
Sift flour, baking powder, and salt in a small bowl. Add flour mixture and milk alternately to butter mixture. Add vanilla. Gently stir in strawberries.
Spoon batter into muffin pans.
Combine sugar and cinnamon and sprinkle over muffins.
Bake at 400º for 20-25 minutes. Makes one dozen muffins. (Make sure you eat them the day you bake them. They aren't so great the next day.)


Post By: Mehwish Baseer

oreo ice cream shake quick receipe

Ingredients

• 4 tsp. chocolate syrup
• 8 OREO Cookies, divided
• 1 cups milk
• 2 cups vanilla ice cream, softened

Instructions

1. Spoon 1 tsp. syrup into each of 4 glasses. Roll each glass to coat bottom and inside of glass. Finely chop 4 cookies; set aside.
2. Quarter remaining cookies; place in blender. Add milk and ice cream; blend until smooth.
3. Pour into prepared glasses; top with chopped cookies. Serve immediately.

By Uzma Umer Abbasi

Brain & Memory-Boosting Tips

The foods you eat – and don't eat – play a crucial role in your memory. Fresh vegetables are essential, as are healthy fats and avoiding sugar and grain carbohydrates. You can find detailed information about nine foods for brainpower here.

For instance, curry, celery, broccoli, cauliflower, and walnuts contain antioxidants and other compounds that protect your brain health and may even stimulate the production of new brain cells.

Increasing your animal-based omega-3 fat intake and reducing consumption of damaged omega-6 fats (think processed vegetable oils) in order to balance your omega-3 to omega-6 ratio, is also important. I prefer krill oil to fish oil, as krill oil also contains astaxanthin, which not only protects the omega-3 fats from oxidation but also appears to be particularly beneficial for brain health.

Coconut oil is another healthful fat for brain function. According to research by Dr. Mary Newport, just over two tablespoons of coconut oil (about 35 ml or 7 level teaspoons) would supply you with the equivalent of 20 grams of medium-chain triglycerides (MCT), which is indicated as either a preventative measure against degenerative neurological diseases, or as a treatment for an already established case.

2. Physical exercise

A healthy body really does mean a healthy mind. In the last decade it became clear that regular exercise beneficially affects brain function. Exercise boosts brain power by stimulating formation of new brain cells (neurons), the process known as neurogenesis2. Also, exercise strengthens connections between brain cells. Exercise stimulates the area of the brain associated with memory and learning1.

Regular physical activity may even help prevent Alzheimer's disease. Several studies7 have confirmed that regular physical activity reduces the risk of cognitive decline and dementia in old age.

Brain-boosting exercise tips

• Aerobic exercise is particularly good for the brain, so choose activities that keep your blood pumping. In general, anything that is good for your heart is great for your brain.
• Does it take you long time to clear out the sleep fog when you wake up? If so, you may find that exercising in the morning before you start your day makes a big difference. In addition to clearing out the cobwebs, it also primes you for learning throughout the day.
• Physical activities that require hand-eye coordination or complex motor skills are particularly beneficial for brain building.
• Exercise breaks can help you get past mental fatigue and afternoon slumps. Even a short walk or a few jumping jacks can be enough to reboot your brain.

Tips to Sharpen Your Memory by Ron White –A US Memory Champion

Want to improve your memory? Learn from Ron White, a two-time U.S. Memory Champion who has trained business professionals on how to improve their mental capacity, leading them to higher income.

Spend just 10 minutes a day for 30 days training your mind to access and retrieve information just like your computer. Here are five tips to get you started:

1. Sleep is critical for your memory. When I competed in the World Memory Championships in 2009, I was incredibly sleep-deprived. The event was in London and I was fighting jet lag in a serious way. I can memorize a deck of cards in about one minute and 30 seconds fairly routinely. However, at the event that measured how many cards you can recall in an hour, I didn’t get a single pack. I was so tired. I got very little sleep and made a series of mistakes that cost me any decent score at all. Sleep, sleep and sleep!

2. Good nutrition and exercise are keys to a top-performing memory. There are specific foods that will help your memory, such as spinach and blueberries because of their antioxidants. Omega-3 fish oil pills are also helpful.

3. Trust your memory. One of the best tips I received from World Memory Champion Ben Pridmore was to trust my memory. I would tell him that I could memorize a deck of cards in about two minutes and I wanted to get faster. His advice to me was to trust my memory more. He said, “Go faster and just trust that your memory will remember it.”

4. Stop negative self-talk. I hear so many people say, “I am terrible with names,” “I am a bad test taker,” “My memory is terrible.” Stop that! What you tell yourself about your memory will make a difference. Instead say, “I find it easy to remember names and faces,” “I have a good memory,” “I am a good test taker.” Yes, I know, it sounds as corny as all get out—but it works. Are you more concerned about sounding corny or getting results?

5. Learn the memory method of loci, also known as the journey method. My memory system Memory in a Month, available at the SUCCESS Store, explains this in a very straightforward way. [You can also try memory expert Jim Kwik’s method to add some muscle to your mind.]

My goal, with these memory training tips, is for you to see dramatic improvement in your memory power and, in turn, I know it will impact your self-confidence and every area of your life.

By: Uzma Umer Abbasi

Eczema

1. A medical condition in which patches of skin become rough and inflamed with blisters which cause itching and bleeding.

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What Is Eczema

1. The most common type of eczema is known as atopic dermatitis , or atopic eczema. Atopic refers to a group of diseases with an often inherited tendency to develop other allergic conditions, such as asthma and hay fever.
2. "Dermatitis" means inflammation of the skin.
3. Some people outgrow the condition while some people will continue to have it into adulthood.
4. Causes
5. Doctors don't know exactly what causes eczema. Eczema is commonly found in families with a history of other allergies or asthma .The current thinking is that eczema is caused by a combination of factors that include:
6. .   Genetics
7. .    Abnormal function of the immune system
8. .   Environment
9. .   Activities that may cause skin to be more sensitive
10. .   Defects in the skin barrier that allows moisture out and germ in
11. .   Stress
12. Types
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    There are at  different types of skin condition that produce eczema. In order to develop a rational treatment plan, it is important to distinguish them. This is often not easy.
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15. Atopic dermatitis: This health condition has a genetic basis and produces a common type of eczema.Characteristically,rashes occur on the cheeks,neck,elbow and knee creases and ankles.
16. Allergic contact eczema(dermatitis): A skin reaction following contact with a substance that the immune system recognizes as foreign.
17. Irritant dermatitis: This occurs when the skin is repeatedly exposed to excessive washing or toxic substances.
18. Contact eczema: A localized reaction where the skin has come into contact with an allergen.
19. Neurodermatitis: Scaly patches of skin on head,wrist caused itchy  such as an insect bite.
20. Stasis  dermatitis: Skin irritation on swollen lower legs,usually people related who have poor circulation in the veins of the legs. 
21. Nummular eczema:This is a nonspecific term for coin-shaped plaques that can be crusted,scaling and itching.
22. Seborrheic eczema:Oily,scaly yellowish patches of skin usually on scalp and face.
23. Fungal infections: This can produce a pattern identical to many other types of eczema, but the fungus can be visualized with a scraping under the microscope or grown in culture.
24. Xerotic (dry skin) eczema: The skin will crack and ooze if dryness becomes excessive.
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1. Symptoms
2. Almost all patients with eczema complain of itching. No matter which part of the skin is affected, eczema is almost always itchy. Sometimes the itching will start before the rash appears, but when it does, the rash most commonly appears on the face, back of the knees, wrists, hands, or feet. It may also affect other areas as well.
3. Over time, the following symptoms can manifest:
   • Rashes can become bumpy, like goosebumps
   • Rashes can lighten or darken in color
   • Rashes can thicken (also known as lichenification) and then develop knots and a permanent itch.
   Test And Diagnosis
4. It can be hard to tell for sure if you have eczema. You’ll want to see a dermatologist or other doctor to find out.

   Your doctor will check your skin and talk about your symptoms, your health history , and any rashes or allergies that run in your family.

   Based on that information, doctor will decide if it’s eczema or something else.
5. They may also attempt to rule out other conditions that can cause skin irritations. This can involve the following tests:
   • Patch testing - substances are placed onto the surface of the skin to test for skin allergies
   • Skin prick testing - a needle containing a small amount of a suspected allergen pricks the skin to test for allergies that do not necessarily occur on the skin, such as pollen or food
   • Supervised food challenges - foods are eliminated and then introduced into the diet to determine whether a food allergy is present
6. Treatments
7.  Treatment for the condition aims to heal the affected skin and prevent flaring of the symptoms. Doctors will suggest a plan of treatment based around a patient's age, symptoms, and current state of health.
8. For some people, eczema goes away over time, and for others, it remains a lifelong condition.
9. If your doctor decides you need medicines to treat your eczema, those may include:
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11. • Antibiotics if there is an overlying bacterial skin infection.
    • Ultraviolet light therapy. This may help if your skin condition is severe.
    • Medications to treat fungal and viral infections.
    • Topical corticosteroid creams and ointments - these are a type of anti-inflammatory medication and should relieve skin inflammation and itchiness.
12.  Home Remedies

1. If your eczema is mild, that might be all you need, along with some changes in your daily habits.
   If you have severe eczema, you may need to take medicine for it, too.
2. There are several things that people with eczema can do to support skin health,such as:
3. . Moisturizing every day
4. . Take short,warm shower
5. . Wearing cotton and soft fabrics, avoiding rough, scratchy fibers, and tight-     fitting clothing
6. . Using mild soaps
7. . Air drying or gently patting skin dry with a towel, rather than rubbing skin
8. . Keeping fingernails short to prevent scratching from breaking skin
9. . Get a humidifier
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13. Posted by:Aleena Atif
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7 Daily Habits Of Women With Amazing Nails

1.  She Keeps Her Hand Very Clean

        Before you do anything,it's important to make sure your nails and the skin around them are thoroughly dirt-free.Then remove all the traces of your last color.Apply soap to a toothbrush,then gently scrubbing your nails and skin.This will remove dirt and exfoliate and dead skin without the need for harsh,drying chemicals or expensive scrubs.


2.  She Trims Regularly

     Regular trims are as important to your nails as they are to your hair.So set aside time to clip them every two weeks,adjusting to make or less often once you see how your nails respond.

3.  She Values Health Over Length

Long nails are beautiful,but if you are someone who has struggled with snags or breakage,keep your nails short_____at least to start out with.A shorter style with a rounded edge tends to be easier to manage and looks neater,so you can focus on building strength without worrying about anything else.As long as each nail is uniform in shape and matches its nine neighbours,you won't miss the added length.



4.  She Does't Cut Her Cuticles

The cuticle has a very important purpose to serve.It seals the area at the base of the nail.When you cut or remove the cuticle,it breaks that seal of protection,leaving you vulnerable to bacteria and the possibility of infection.The better you are at leaving cuticles alone,the more your nails will thank you.But if you are dead set on messing with them,gently pushing back the cuticle once a week with a wooden orange skin after getting out of the shower,then massaging them with a cuticle cream. 


5.  She Always Moisturizes

You wouldn't go to sleep without moisturizing  your face,so why should your nails be any different?Nails artist and experts like to use a mixture of almond and avocado oils to keep cuticles and nails hydrated while she gets some shut-eye,but any nutrient-rich oil or moisturizer will do.In a pinch,you can even use a dab of lip balm.

6.  She Uses Protection

Gloves ladies gloves___get your mind out of the gutter!Whenever you're cleaning with harsh chemicals,gardening or doing anything that involves soaking or dirting your hands wear rubber or plastic gloves,preferably with a cotton liner.Cleaning dishes in hot soapy water weakens the nails.Similarly,that in cold weather,remember to wear a pair of mittens or gloves.

7.  She Consider Her Diet

Your fingernails are made of a protein called KERATIN,so just as with the clarity of your skin or the ,shine of your hairs,you can improve your nails by tweaking your diet.Adding vitamins and supplements like Vitamin E.

 

posted by:Aleene Atif

6 Simple Home remedies to get rid of dandruf

Dandruff can be controlled by following a healthy hair care routine. You can also try some simple natural home remedies. It is true that natural remedies take time to show results but they can effectively treat the problem completely.
Here are some of the basic home remedies for dandruff.

1. Indian Lilac
The antifungal and antibacterial properties of Indian lilac, also known as neem, help treat dandruff as well as many other hair problems like scalp acne, itchy scalp, and hair fall efficiently.
1. Boil a handful of Neem leaves in four cups of water.
2. Cool and strain the solution.
3. Use this decoction as a hair rinse two or three times a week.

2. Coconut Oil
Coconut oil helps eliminate dandruff due to its antifungal properties. It also moisturizes dry scalp and provides relief from itching.
1. Take some coconut oil and mix half the amount of lemon juice in it.
2. Rub it on your scalp and massage for a few minutes.
3. Wash your hair after at least 20 minutes.
4. Follow this remedy two to three times a week.

3. Apple Cider Vinegar
Scalp treatment with apple cider vinegar is effective in getting rid of dandruff. It restores the pH balance of the scalp, thereby inhibiting the growth of yeast. It also works as a natural hair clarifier and helps clean clogged pores and hair follicles.
1. Take two tablespoons of apple cider vinegar.
2. Mix an equal amount of water and 15-20 drops of tea tree oil in it.
3. Apply it onto your scalp and massage. Rinse your hair after a few minutes.
4. Follow this natural treatment two or three times a week.

4. Baking Soda
Being a mild exfoliant, baking soda helps remove dead skin cells and absorbs excess oil. It can also help balance pH levels on the scalp and reduce the growth of fungi that cause dandruff.
1. Wet your hair and rub a handful of baking soda onto your scalp.
2. After a couple of minutes, rinse your hair well with warm water.
3. Repeat once or twice a week for a few weeks.
Note: Do not shampoo your hair after this treatment.

5. White Vinegar
White vinegar is one of the best home treatments for dandruff. Vinegar has acetic acid that prevents growth of fungi on your scalp and relieves itching.
• Add one-half cup of vinegar to two cups of water. Rinse your hair with this mixture after shampooing your hair.
• Another option is massage your scalp with a mixture of two parts white vinegar, one part olive oil and three parts water. After 10 minutes, rinse it off and shampoo your hair using a mild shampoo.
Follow either of these remedies once or twice a week.

6. Olive Oil
Scalp dryness can be cured with regular use of extra-virgin olive oil, an effective natural moisturizer.
1. Heat some extra virgin olive oil until it is slightly warm.
2. Massage it onto your scalp and then wrap your hair in a warm towel.
3. Leave it on for at least 45 minutes or overnight and then shampoo and condition your hair.
Repeat this remedy a few times a week.

Words By : Mehwish Baseer

Diet and workout tips that work

We all want to be our fittest selves, but with so much advice floating around out there, it can be hard to hone in on what healthcare tips actually work. To make your life a bit easier, we’ve rounded up a number of our go-to healthy strategies, to help you reach your most ambitious fitness goals even quicker.

Say hello to H2O:

Whether you're heading off to spin class, boot camp, or any other exercise, it's always important to hydrate so you can stay energized and have your best workout. Electrolyte-loaded athletic drinks, though, can be a source of unnecessary calories, so "drinking water is usually fine until you're exercising for more than one hour". At that point, feel free to go for regular Gatorade-type drinks (and their calories), which can give you a beneficial replenishment boost. 
Buy comfy sneaks:

You shouldn't buy kicks that hurts, bottom line! "Your shoes should feel comfortable from the first step". So shop in the evening—your feet swell during the day and stop in the late afternoon, so you want to shop when they're at their biggest. Also make sure the sneaks are a little roomy—enough so that you can wiggle your toes. They should be comfy.

Find the best fitness friend:

A workout buddy is hugely helpful for keeping motivated, but it's important to find someone who will inspire—not discourage. So make a list of all your exercise-loving friends .Is she supportive (not disparaging) of your goals? And last, will your bud be able to keep up with you or even push your limits in key workouts? If you've got someone that fits all three, make that phone call.

Pick up your perfect tunes:

Running with music is a great way to get in a groove (just make sure it's not blasting too loudly, or you won't hear those cars!). To pick the ultimate iPod playlist, think about what gets you going. “I know several elite athletes that listen to what we'd consider ‘relaxing’ music, such as symphony music, while they do a hard workout”.

Police your portion:

Does your steak take up more than half your plate? Think about cutting your serving of beef in half. That's because it's best to try and fill half your plate with veggies or a mixture of veggies and fresh fruit, so that it's harder to overdo it on the more caloric dishes (like cheesy potatoes or barbecue sauce–slathered ribs—yum!).
Run with this:

Before you hit the road, make sure you're packing these key staples: a watch to log your total time (or a fancy GPS to track your mileage), an iPod with great amp-you-up music, a cell phone if you don't mind holding onto it, and a RoadID (a bracelet that includes all your vital information. And on a sunny day, wear sunglasses. "They reduce glare, which can decrease squinting, ultimately releasing the tension in your shoulders". Hey, we'll take a boost where we can get it!

Fun up your food

It's easy to get in a diet, even if you're loading up on flavorful fruits and veggies. The solution is, Have plenty of spices, fresh herbs, and lemons at your cooking beck and call. "It's amazing a little dash of spice, sprinkle of herbs, pinch of lemon zest, or squirt of lime juice can do to liven up a dish—and your diet". The best part: They contain almost no calories.

Find healthy fast food:

Have to work late tonight and need dinner—in a hurry? Not to worry. If you find fast food is your only option, pull up the restaurant's nutrition facts online before you go; you can make an informed decision ahead of time about what to order. "Nearly every quick-service restaurant has a relatively healthful option or two". We're thinking salads, chili, or grilled chicken.
Up your fiber intake:

Along with protein and good-for-you fat, fiber is one of those nutrition elements that keep you full and fueled all day long. And if you’re trying to get fit and shed pounds, fiber is your best friend. In fact, in one an American Heart Association study, participants who consuming 30 grams of fiber a day ended up losing weight and improving their heart health. So when it comes to staying healthy and slim, aim for that 30 gram fiber goal!
Work out in the morning:

Sure, it can be a pain to drag yourself out of bed for a morning workout. But according to a study from Appalachian State University, opting for a 45-minute a.m. sweat could cause a metabolic spike, helping your body continue to burn an additional 190 calories throughout the day.

Have a hearty breakfast:

By now you’re probably tired of hearing how breakfast is the most important meal of the day—but this tired piece of advice couldn’t be more true! In one study completed at the Imperial College of London, participants who skipped breakfast were more tempted to reach for unhealthy, high-calorie foods later in the day. And in case you need more evidence to eat that a.m. meal, further research found that women had a larger

When to weigh:

 

You've been following your diet for a whole week. Weigh to go! Now it's time to start tracking your progress (and make sure pesky pounds don't find their way back on). “It's best to step on the scale in the morning before eating or drinking”. For the most reliable number, be sure to check your poundage at a consistent time, whether daily or weekly.

posted by:Aleena Atif

3 simple beauty tips to look great this winter

post by Aisha Asad