Mehndi Design sample by Mehn Nisha

Kochadaiiyaan - Engae Pogudho Vaanam Official Full Song - INDIAN SUPER STAR

Mehndi Design sample by Mehn Nisha

Mehndi Design sample by Mehn Nisha

Mehndi Design sample by Mehn Nisha

MISS AMERICA WINNER 2014!! Nina Davuluri, is real beauty?

Tips To Make Hair Look Longer

Nothing will make a woman look more beautiful than a healthy and long hair. Long hair is always in fashion. But, all are not lucky to get that flowing long hair. Don't worry! If you are one among those women who have short hair, then you can get an illusion of a long hair (if you are smart enough to try some different ideas on your hair).

A small change in your hairstyle or haircut itself is sufficient to make your hair look longer and stylish. Do you want to surprise your friends with a long hair as if it has grown overnight? Then some simple tips that you can try to make your hair look longer. Haircut: The most suitable thing that you can do to make your hair look longer is to get the proper haircut. The right haircut will make your hair look longer.

Straighten it: If you are looking for a stylish solution to make your hair look longer, getting it straightened is all what you need. Straightened hair will give you an added benefit of getting a shinier and more glamou.rous hair. Clip-in extension: If you are one among those women who don't want to do chemical or physical harm to your hair, then the best option for you is to try a clip-in hair extension. Both synthetic and real hair extensions are available in the market. It is a safe, easy and budget friendly method to make your hair look longer.

A middle part: A middle part will help you make your hair look longer. If you want to get a layer cut, it is better to keep it past your chin. A middle part hair with a long layer will give an optical illusion which will contribute much so as to make your hair look longer. French braid: If you are looking for a hairstyle that will give an illusion to make your hair look longer, then opt for a French braid. It is the perfect hairstyle which will make even a very short hair look longer. Moreover it will give you a more elegant and stylish look.

 Costumes: If you have very short hair, you may select a dress that will break up your neck length. Turtleneck shirts, sweaters, cowl necked garments, scarf, jacket collars and any dress that has a high neck will help to make the neck look shorter and the hair appear longer. Try these tips to make your hair look longer and stylish.

Easy Diet Tips For Beginner Bodybuilders

If you are just starting out and do not really have anybody to teach you, it can be tricky figuring out what to do. There’s no way to build a great physique without a nutritional program that’s every bit as intense as your training. This article will help you construct meal plans to complement your hardcore workouts. Use this nutrition guise to help you build the ideal personalized bodybuilding diet to suit your goals and aspirations.

Know Your Macro-Nutrients

Having an understanding of food calorie count and their macro-nutrient value for protein,carbs and fat grams will give you the basic knowledge around which you can build your diet. If you want to get results you will need to get your diet correct, we will talk more about that as you read on.

Carbohydrates- This is a bodybuilder’s principal energy source for fueling workouts. An inadequate supply of carbs will force the body to look elsewhere for fuel; the source it typically turns to is protein (often muscle), which is converted into glucose and then used as energy. Lacking in carbs can screw up the entire muscle-building process in two ways: by depleting precious muscle tissue and preventing you from producing maximum intensity and peak contractions during training.

Proteins- This is the key ingredient used in building muscle. To spur anabolism (the creation, maintenance and repair of muscle tissue), the body must be in a state of positive nitrogen balance; the metabolic state in which muscle growth can occur. To achieve and sustain positive nitrogen balance, the body must be supplied with adequate quantities of protein on a consistent basis throughout the day. You should ingest protein five or six times a day. The servings should be spaced about two and a half to three hours apart. Bodybuilder needs a daily intake of one gram of protein per pound of body weight to achieve optimal gains. We recommend 1.5 grams.

Fats- Despite the negative rap on fat, it is another viable source of energy, whether it’s stored or consumed as part of your diet. The body will tap into fat stores to fuel your day-to-day activities and low-to-moderate nonstop aerobic exercise. Bodybuilding does not fit into this category of continuous exercise. Instead, bodybuilding is defined as an anaerobic activity, consisting of short high-intensity bursts of exercise during which the body is able to supply energy needs with little or no oxygen available. Other then its value as a source of energy, fat keeps skin tissue healthy, aids in the cushioning of internal organs, helps to lubricate joints and plays an important role in the absorption of certain vitamins.

Proportioning Your Macro-Nutrients

Now that you understand what the macro-nutrients are all about, let’s break them down into the daily proportions you should aim for- 15-30% protein, 60-65% carbs, 10-20% fat. If you want to shed surplus fat, reduce daily fat intake to 10-15%. For most bodybuilders, 15-20% fat is an ideal ratio. You should know where you can get natural protein but if you don’t stick with fish, lean red meat, chicken and turkey breasts, and eggs.
For carbs you should get about 80% of them from complex sources including veggies such as broccoli or salad greens,beans,oatmeal,potatoes, and brown or wild rice. Complex carbs are superior to simple carbs because the former provide a long steady release of glucose into the bloodstream, minimizing the secretion of excess insulin and keeping fat-storing enzyme systems at bay. In other words, the more complex the carb, the slower it burns and the more sustained will be the energy release. As for fat inherent in your protein and carb sources will easily account for the desired 15-20%.

The Power Of Water

Water is “the” beverage of choice for bodybuilders. It helps the body regulate energy production, fat metabolism and metabolic processes. Your body will be unable to synthesize protein without an adequate supply of water. Remember that high-protein bodybuilding diets promote dehydration, so it’s essential that you drink water throughout the day. Calculating your specific daily water requirement, multiply your body weight by 0.7, the product will be the number of fluid ounces you should drink each day. Natural fruit juices are fine, though you should check the label to track the calories.

Daily Meal Planning

Classic three-meal-a-day eating schedule is not the best way to go if you are a bodybuilder or serious athlete. Muscle growth is better served by a system that feeds the body the right mix of nutrients every two and a half to three hours. The body can most efficiently absorb only a limited number of calories and nutrients at one serving, so more frequent smaller meals ensure that little is wasted. By eating frequently, you will also maintain stable blood sugar, which leads to more consistent energy levels, better glycogen storage and superior fat metabolism. Otherwise you will end up in a catabolic state and your results will lack.

Figuring Out Your Diet

It’s crucial to calculate the number of calories you need each day to gain quality body weight. To pack on muscle, you must take in more calories than the amount required to sustain your current weight. Since we all have individual metabolic rates, physical-activity levels and bodyfat/muscle ratios, we all burn calories at varying rates. People make mistakes thinking just because they weigh the same as their buddy that they need a same diet plan. To figure out your daily calorie intake you need to keep a record of a whole weeks calorie intake then divide it by 7. Increasing daily caloric intake by 400 calories should help you add one to two pounds of quality body-weight per month. Our opinion is that protein shakes do wonders in replacing meals if you are busy and unable to eat like 6 times a day.

Timing Timing Timing!

Post-Workout meal is the single most important variable, following an intense training session, the body undertakes special metabolic processes during which the absorption and utilization of carbs and proteins are especially critical. Failure to eat (even if it’s just a protein shake) within about 2 hours of training, you’re destined to enter the dreaded catabolic state. In other words you’ve done the heavy lifting for basically no reason.

Pre-Workout meal should come approximately 30-60 minutes before you train. Don’t gorge yourself tho! The goal is to ingest only enough carbs and protein to help prevent your body from breaking down hard-earned muscle tissue in order to meet the energy demands of the workout.

Breakfast is next in importance. Metabolically speaking, your body makes great demands for energy and nutrients in the morning hours. You should therefore adjust your calorie intake accordingly. When you wake up in the morning, your body depends on a fresh intake of fuel to generate a metabolic response. Good breakfast will set you up for success and boost your energy.

But What About Supplements You Ask??

Most people new to bodybuilding think that supplements alone will get them there, in truth supplements are only aids to a pre-set well balanced diet. With a good meal plan, there is no need to go crazy on supplements. It is true, however, that certain supplements multivitamin/mineral packs, extra vitamin C and E, Protein Shakes and Meal Replacement Powders can benefit your diet. You will need to have your diet figured out before you include supplements, when you have some experience you will know what your body needs and how to fuel it with workout supplements.
Multivitamin/mineral packs can help safeguard against dietary deficiency. Look for one that includes one gram of vitamin C, 50 milligrams of vitamin B complex and 400 international units of vitamin E. Preparing six meals a day can be time-consuming. Protein shakes and MRPs are invaluable in a busy schedule. Also, they are often superior to protein-source foods because they provide a better balance of essential amino acids and are easier to digest. Drinking even a few small shakes throughout the day, for instance, can help potentiate protein utilization from your protein food sources. We suggest that you use a shake that has casein and whey protein as basic ingredients. The rule of thumb is simple: The better the quality of the protein source, the better the muscle-growth benefits.

how to avoid heart attack

1. Don't smoke.
Cigarette smoking remains the leading preventable cause of cardiovascular disease in women, with more than 50 percent of heart attacks among middle-aged women attributable to tobacco. Risk of cardiovascular disease begins to decline within months of smoking cessation and reaches the level of persons who have never smoked within 3 to 5 years.

2. Lower your cholesterol.
High blood cholesterol is a condition that greatly increases your chances of developing coronary heart disease. Extra cholesterol in the blood settles on the inner walls of the arteries, narrowing them and allowing less blood to pass through them to the heart. Aim for total cholesterol below 200 mg/dL; LDL cholesterol below 130 mg/dL and HDL above 35 mg/dL.

3. Maintain a healthy weight.
Obesity and sedentary lifestyles are epidemics in the United States that contribute to increased risk of cardiovascular disease. The prevalence of obesity has increased among both men and women in the United States in the past decade; currently about one third of adult women (or 34 million) are classified as obese. Also, 60% of both men and women get no regular physical activity. Obesity, especially abdominal adiposity, is an important risk factor for cardiovascular disease in women.

4. Exercise regularly.
Recent evidence suggests that even moderate-intensity activity, including brisk walking, is associated with substantial reduction of cardiovascular disease risk. These findings support the 1995 federal exercise guidelines endorsing 30 minutes of moderately intense physical activity most days of the week, a program that should be feasible and safe for most of the population. Regular exercise and maintenance of healthy weight should also help reduce insulin resistance and the risk of non–insulin-dependent diabetes mellitus, which appears to be an even stronger risk factor for cardiovascular disease in women than in men. Diabetes is associated with a threefold to sevenfold elevation in cardiovascular disease risk among women, compared with a twofold to threefold elevation among men. Approximately half of all deaths in patients with non–insulin dependent diabetes mellitus are due to heart disease.

5. Eat less saturated fat, more produce & more fiber. 
Diets low in saturated fat and high in fruits, vegetables, whole grains, and fiber are associated with a reduced risk of cardiovascular disease. Also, a recent study reported in the Annals of Internal Medicine journal confirmed that eating fruits and vegetables, particularly green leafy vegetables and vitamin C-rich fruits and vegetables, seems to have a protective effect against coronary heart disease. You may even think about moving toward more flexitarian or vegetarian eating habits: A vegetarian diet reduces the risk of coronary artery disease, and may even reverse existing coronary artery disease when combined with other lifestyle changes. A Mediterranean diet that uses olive oil can reduce the risk of coronary artery disease.

6. Avoid trans fats.
Trans fatty acids have been linked to adverse lipid profiles and an increased risk of cardiovascular disease. This includes most margarines. The role of other fatty acids, including monounsaturated, polyunsaturated, and marine omega-3 fatty acids, remains controversial.

7. Consume alcohol only in moderation. 
Moderate intake of alcohol is related to reduction of cardiovascular disease — but may raise blood pressure and increase risk of breast cancer. Early surgical menopause is linked to increased risk of cardiovascular disease, which appears to be negated by the use of estrogen therapy.

8. Arm yourself with risk-reducing vitamins.
Antioxidant vitamin supplements, particularly vitamin E and homocysteine-lowering agents such as folate and B6, have promising roles in prevention of cardiovascular disease, but conclusive evidence may hinge on the results of several ongoing randomized clinical trials. When it is found in unusually high levels, homocysteine brings the same degree of risk as having high cholesterol does. The B vitamins, especially folic acid and B12, will drive elevated homocysteine levels down to normal, often without the need of any prescription medication.

9. Give yourself some new stress-management tools.
Poorly controlled stress may have an adverse effect on blood lipids. An attitude of hostility has been powerfully linked with a higher incidence of cardiac events, and cynical distrust has been associated with accelerated progression of carotid artery disease. Relaxation methods (meditation, breathing exercises), yoga, and stress management techniques are essential for preventing cardiovascular disease and coronary artery disease and for reducing the risk of recurrent cardiac problems. Meditation improves exercise tolerance and decreases electrical changes associated with poor circulation to the heart. Meditation has also been shown to lower cholesterol and reverse carotid artery thickening. Also consider acupuncture, which has been shown to help relax the myocardium and improve circulation.

10. Ask your health professional about herbs and nutritional supplements that may be useful in preventing and treating cardiovascular disease, including:
Bilberry
Turmeric (curcumin)
Fenugreek
Ginger
Guggul
Ginkgo
Garlic (one garlic clove is roughly equal to 4 mg to 1 gram of garlic; a daily dose of 600 to 800mg may be recommended)
Onion
Vitamin B12
Folic acid (500 to 5000 micrograms daily may be recommended)
B6
L-Carnitine
Coenzyme Q10 (100 to 300 mg daily may be recommended)
Vitamin E (400 to 800 International Units daily may be recommended)
Magnesium (200 to 400 mg daily may be recommended)
Niacin (A typical oral dose of 100 mg, three times daily; may gradually increase to avg. dose of 1 gram three times daily, with a maximum dose of 6 grams. Extended release tablets: Dosing may begin with one 375-milligram tablet at bedtime and be increased by no more than 500 mg per four-week period, to a maximum of 2,000 mg, given as two 1,000-milligram tablets before bed)
 Fish oils (6 grams daily may be recommended)
Soy (Isoflavones may be recommended)