Ask The Expert To Juice Or Not To Juice??????????

 

To juice or not to juice, that is the question.The answer is, as is often the case: it depends.Juicing can be a healthy and beneficial habit for some people, and a waste of time, money and calories for others. Here’s a little info to help you determine whether juicing is right for you.

People who might benefit from juicing:

• Have a hard time meeting their vegetable requirements each day, but don’t really need to lose weight.
• People who want to gain weight and cannot eat their fruits and vegetables.
• Can only get their kids (or themselves) to eat green veggies when they are in a juice or smoothie.
• Are able to view a glass of juice as a snack, rather than a drink that needs to be accompanied by a snack.
• Like to make juices with vegetables, not just fruits.
  

People who probably won’t benefit from juicing:

• Already eat plenty of vegetables and fruits.
• Need to lose weight, and have a hard time cutting calories or sticking with a healthy diet Remember Eating fruit fills you up faster as it is a ware house of fiber.Eating one apple and having a glass full of apple juice which would take 5 apples to make.Get the idea?
• Have a tendency to overeat, especially for reasons other than hunger (stress, boredom, excitement, social pressure, nervousness, etc).
• Don’t feel satisfied after drinking a smoothie, juice, or other caloric beverage.
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The Pros of Juicing

• You might eat vegetables you’re not willing to eat in their solid form (bitter greens, fennel, beets, etc).
• You can pack some wonderful nutrients into a tasty beverage.
• Fresh juice is a healthy and energizing snack, or in some cases, meal replacement.
• Fresh juice tastes delicious.

The Cons of Juicing

• It’s expensive. You have to buy a TON of fruits and veggies to make juice. If you’re aiming for better health, you should choose organic F & V, which will up the price even more.
  
• Liquid calories are not as satisfying as solid food. A lot of volume goes into a juice, but only a little volume comes out. Our stomachs are programmed to feel fuller when they contain more volume, so juice doesn’t give you much bang for your buck.
• You may end up eating more overall calories, which will lead to weight gain. If you add juice to your diet, you’ll need to make sure you account for the extra calories by eating fewer calories at other meals or snacks.
• You lose the fiber. Unless you’re blending whole fruits and vegetables in a blender, you’re losing much of the pulp and fiber when you press juice. This roughage is one of the biggest benefits of fruits and vegetables, and here it’s being left out.
• You may feel like you’re “cleansing” yourself with a potent vegetable juice, and overcompensate later by eating more less nutritious foods (or drinking extra alcoholic beverages), which negates your previous any good you bestowed on your body.
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Before you head out to buy a several-hundred-dollar juicer or blender, give this some thought and decide if juicing is really going to bring you any benefit. If you decide the answer is no, you can always pop into a juice shop or health food store for the occasional fresh juice as a treat.

MUSCLE MAKEOVER Part 1#8 HOT Moves For Lean Legs

Ok so i have been requested/asked what exercises should be done for the most under trained body part yet the foundation of our bodies...LEGS!!! Yes the L DAY!!!Im not talking about body builders here who religiously spell LEG DAY AS Legendary and never skip working out this body part. This article is for those people who would like to improve their Legs composition Commonly requested as "I want to lose weight on my thighs" "My butt is too fat" "I have fat thighs"....Sounds familiar??? So this article is for all of you who want to put in the effort but don't know where to start and are definitely time crippled.You don't have to be a member of the gym to follow this routine.It could be done in the comfort of your home or in a park.Wear the right shoes and invest in 5-10 pounds weights or ankle weights and follow me as i guide you to this simple yet effective 20 min LEG Routine.May i add that there is nothing like SPOT REDUCTION.To lose weight only on just legs which we refer to as spot reduction is not possible but if you are following a healthy diet,doing a good cardio routine and trying to bring your body fat down then this routine will work wonders.Do not expect result if you are wolfing down hamburgers and are too lazy to move that butt off your ass.Follow this routine 5 times a week for a month and see tremendous change in your leg composition.

Picture Courtesy-POOJA S Photograhy

                                           The 24 min HICT-High Intensity Circuit Training Do not attempt if you have back,knee ankle problems.Ankle weights are best for this routine,you could also invest in a pair of dumbells 5-10 pounds

On the spot jogging for 2 mins.This will give you a great warm up and ignite all your LEG muscles.Tip 1 min go slow the next min go fast

SUMO SQUATS

Sumo squat-1 min
This is a great workout for your inner thighs.You can do free weights or use a 1 litre bottle of water.
Training Tip-Keep your back straight and breath in and out

JUMPING JACKS

JUMPING JACKS-1 MIN
This will kickstart your heart rate with a band.a great move for anterior leg and calves

WALKING LUNGES-4 MINUTE You Could walk across the room holding a bottle of water in each hand or light dumbells

WALKING LUNGES
SQUATS 1 min-This is your toning move.Concentrate on your butt as you go down keeping your back straight.One of the most popular exercises everyone swears by.Go slow to feel the burn.Training tip-Keep back straight This exercise also trains big time on your core!!!!

SQUATS

FRONT LEG KICKS-1 MIN

Kick each leg as high as you can alternating between the two legs..This will ensure your heart rate is still high and you are in the fat burning zone

FRONT LEG KICKS

JUMP SQUAT-1 MIN This is the advanced version of the regular squat.Here your starting position you jump and then squat 1 IN 1 SWIFT MOVEMENT.Training tip-dont go very deep on the squat aim higher on the jump

JUMP SQUATS

LYING SIDE LEG RAISES

LYING SIDE LEG RAISES-1 MIN EACH LEG This is a wonderful move for getting those lean legs especially women who say they are broad from the butt.TRAINING TIP-You could lean up on the elbow too for a wider range of movement.Go slow and concentrate on the move

REPEAT THE WHOLE ROUTINE 1 MORE TIME

Apart from this keep a 4-5 day cardio routine which would include running or brisk walking

Eliminate all the whites from your diet or atleast keep it to 1 serving a day which includes White breads,Sugar,Whole milk,Butter Processed Foods etc

Drink loads of water and aim to keep your heart rate high with this workout routine

any other queries write me www.facebook.com/bhumickasinghh

Exclusive-Goan Times Feature Fitness Goes Partying

Featured in Goan Times My Proud Association with Goa's Leading NIGHT CLUB-Tito's Mambo Go.My Drink Bhumicka's Passion Is Up On Their Bar Menu..Bhumicka's Passion Is a Unique Under 100 calories Mocktail Made For The People Who Want To Party Without Adding On The Excess Calories..A Sip Of Freshness The Mocktail Is made Of Fresh Passion fruit ,Strawberries,Soda Dash Of Basil..So All You People Head To Titos Mambo Goa Party Hard And GRAB Your Glass Of Bhumicka's Passion

WATER RETENTION Explained-Is It Weightgain???

Fluid retention occurs when the body cannot get rid of excess water. Fluid retention can occur for a variety of reasons, but most commonly it is caused by premenstrual syndrome in women, too much salt in your diet or as a side effect from medication. As a result of fluid retention, there may be some swelling of the body especially in the legs, ankles, hands, feet and abdomen.This may also show some added numbers on the weight scale resulting in panic and a feeling of bloatniness

Premenstrual water retention

This also common, and is caused by the hormonal changes of the menstrual cycle. Nutritional deficiencies caused by consuming too many of the wrong foods and drinks will make this problem worse.

Salt

One of the main causes of water retention is eating too much salty food. The main component of salt is sodium, which the body dilutes with water if too much of it is present. Salt makes you thirsty, and your body will hold on to this water. Reducing the amount of salt in your diet will help you to release a little water retention but not usually more than about 2 lbs in weight. Even a relatively salty diet, although it can be harmful in many ways, will not normally cause gross water retention.

Low-Calorie Diets

If you have water retention you are very likely to be overweight. But overweight people tend to go on a low-calorie diet. A low-calorie diet will unfortunately not get rid of water retention – it can actually make it worse, especially if you eat less than 1,200 Calories a day for months or years. This is because you may not have enough protein in your blood to draw excess water out of your tissues. This type of water retention can cause generalized puffiness but if severe can give you a swollen tummy.

Lesser-known causes of water retention

Hormones and Medicines

High levels of certain hormones can also make your body hold on to water. The water-retaining effect is caused by the effects which these hormones have on sodium levels in your body, and on the hormones which govern how your kidneys work. Certain prescribed medicines such as the contraceptive pill and some painkillers can be causes of water retention by affecting levels of these hormones.

Water Retention which is caused by hormones can be spread around the body but often affects your tummy most of all. Women can also get water retention in the breasts, which causes breast tenderness and swelling

Cellulite, which mostly affects women’s thighs, is a form of fat complexed with retained water. Metabolic wastes and toxins such as pesticides which the body cannot easily release tend to be stored in this fat. It is thought the causes of  water retention in cellulite are either irritation and swelling due to these toxins, or results from the body’s attempt to dilute them.

Eat foods with diuretic properties. There is a long list of diuretic foods and some of the more well-known foods include celery, lettuce, carrots, onion, asparagus, tomato and cucumber.

Lessen your intake of salt and salty foods. Too much salt in the body can cause fluid retention to worsen. Many processed foods contain high values of sodium that should also be avoided, so check the nutritional information on products you eat to make sure that they do not contain high levels of sodium. Avoid adding additional table salt to your food, and stay away from salty snacks like chips, peanuts and pretzels.

Avoid drinks that will dehydrate the body such as tea, coffee and alcohol.Although caffeine and alcohol is a diuretic, consuming it will only dehydrate you and worsen fluid retention.

• Switch to fruit and herbal tea and coffee varieties, such as peppermint tea, lemon tea and dandelion coffee.
• In place of alcohol, try non-alcoholic counterparts, such as non-alcoholic beer or non-alcoholic ciders.

Drink plenty of water. If you are aware that your fluid retention is due to premenstrual syndrome You may feel that you have enough water in your body already, but being well hydrated will help you flush out excess water instead of storing it in your body.
Exercise often to release excess body fluid and increase circulation. Exercise can greatly help with fluid retention problems because the body will heat up and sweat out excess water, and better circulation will reduce and prevent fluid retention in the future.
QUICK TIPS

• Dehydration can cause fluid retention because when the body is dehydrated it holds onto water instead of allowing the body to dispel it. In order for the body to process fluid correctly, it must be properly and consistently hydrated. The body will then use the fluid that is necessary to keep it hydrated, and dispel excess fluid instead of holding onto it, causing fluid retention.
• If you believe fluid retention may be the cause of dehydration you may be experiencing thirst, lack of urination, weakness, dizziness, cramping, headaches and dry mouth.
• Don't sit for long periods .

Lifestyle Segment-Old Fashion Things We Have FORGOTTEN While Dating..!!!

I must admit i am an old school romantic the candle light dinners,the dancing under the moon,those long stares across the room SIGH!!!.Seeing people date today i oftenn wonder we have lost that innocence of old school romance.Ok im not saying its gotta be Pearl harbor but Everything is so fast and instant,there are no moments,everyone's busy and options widely available.So in the midst of the fast life here are a few things i completely miss while dating and hope you do too :)And reshare this article

1. Coming to the door to pick someone up.

I think we've all had this UNROMANTIC Text that Says-IM HERE, and meeting up always seems to be more casual. Of course, meeting someone from online would probably be the exception to this rule, but generally: the 30 seconds it takes to get out of a car or cab and knock on the door makes a huge difference.Call that old fashion chivalry Agreed?????? 

2. Trying to dress really nicely for a date.

“Nicely” means different things for different people, so I think it’s just a matter of putting effort into how you put yourself together to go out with someone. It’s not about wearing suits and over the top dressing, but just realizing that, whether or not we like to accept it, appearance does matter, and we should do our best to make sure that our appearance says something about us, in whatever way we’d like it to.

3. Bringing flowers or other tokens of affection to the first date.

Many lucky ladies (and some men) I know get this regularly but only with people whom you have been dating for a while. I think there’s something to be said for bringing flowers to the door on your first date. It’s become uncool because it’s forward and it’s a gesture that confirms their interest, but we should definitely get past that idea and worry more about how we’re going to let someone know we really do care and appreciate that they want to spend time with us.

4. Going dancing that’s not grinding on a grimy club floor.

Whatever happened to this? Dancing for the sake of dancing, like fun, not essentially sex on a dance floor dancing.The art of slow dancing has generally been lost,  I’ll tell you its one of the most romantic things

 5. Additionally, being clear about when you’re “going steady.”

Oh, the awkward, “so… are we… you know… what are we?” talk. Classic. We should go back to asking one another if the other person would like to “go steady” or something. There’s something about asking them if they’d like to rather than assuming that you are or aren’t anything that’s just very cute, in my opinion.

6. Romantic gestures like writing poems.

Writing poems may not be for you, Oh well i love them personally But seriously, like a handwritten letter in the mail or just surprising them with something you made even if it looks like the worse handwriting ever  is cute just because you tried and were thinking of them.

7. Turning electronics off and just being with one another.

I’m not sure there is anything worse than the person who picks up their phone and starts staring at it in the middle of dinner, or at any point while you’re together and having a conversation or someone whos on their Bbm typing away I’m not anti-technology here but I am saying that there comes a time to turn it off and disconnect and remember what actually matters. People.

8. ASKING

It used to be principle for people to say: oh, when can I see you? Or, when could I call you? Rather than just assuming they can at any point. But I think that old concept could be applied to our modern world by just assuming that, unless told otherwise, you should ask permission to you know, touch them anywhere, take them out, call them at a certain time, etc. Once you’re in a relationship these things usually don’t require asking anymore, but some do

Ladies---How To Not Look 45 At 30 Years!

Sometimes we are least aware but some beauty moves that we do can actually damage our hair and skin.

1.Not washing your face nightly. "By skipping this step, you're inviting bacteria, dirt, and oil to have a field day and clog your pores,Not only can this result in unwanted acne but leaving your makeup on for a prolonged period of time can also dehydrate your skin, making it look lackluster and highlighting any fine lines and wrinkles that you might have that otherwise wouldn't be visible if your skin was plump and hydrated.

2. Picking your face. "Regardless of whether you have a pimple or a spot of some sort on your face, do not pick it,Because the moment you do, the area will become red and even get infected and turn into a larger issue if you can't stop yourself, "Then, you'll be left with a big scar."

3. Introducing more than one beauty product into your routine at once. "You can get actually give yourself contact dermatitis — a red, rash-like allergic reaction —  if you start using too many new products on your complexion at once," she says. "To avoid this from happening, I recommend introducing any new products one at a time to be sure you're not allergic to any of their ingredients."

4. Skipping sunscreen. "A lot of young people are afraid that if they use an SPF daily they'll breakout, but the trick to making sure that's not the case is getting an oil-free sunscreen and using it religiously," Gerstner says. "The sun has it's own dangers that we need to be protected from, but its harsh rays can also cause scarring if you have or have had acne and don't protect your skin from UV rays. Contrary to popular belief, sunlight cannot dry up a pimple, so don't skip SPF because you think you're going to end up with clearer skin — it's just not the case." Try an oil-free one 

5.Using a foundation that is suffocating your skin. "If you're using a foundation that's too heavy, you can actually clog your pores," she says. "If you want coverage, you still need to find a formula that will let your skin breathe. If it looks or feels like it's caked on, then it's probably too thick for your skin and could end up causing breakouts with continued use."

6. Wiping your eyes like crazy to get your makeup off. "Be gentle when you're removing your makeup, After you've dampened a cotton ball with your remover, take a minute and let the makeup breakdown as you hold it against your eye before you start wiping it off. Rubbing your eyes ferocisously will only leave your eyes and the surrounding skin red and irritated. Worst case scenario: you could even cause a blood vessel to burst." 

7.Sharing makeup. Sure, she's your BFF but her bacteria isn't as friendly as she is. Stay away from sharing your favorite eye liner, mascara, any makeup you own with your friends, since each time you do it, you transfer bacteria. And since not all bacteria play well together, you could end up with an uncomfortable eye infection in exchange for your beauty-filled generosity. 

8.Never brushing your hair. "Brushing your hair invigorates the blood in your scalp, bringing it to the follicle,And the healthier the follicle is, the healthier and more lustrous your hair will look."

9.Copying ballerinas and pulling your hair back too tightly."Over time this can cause breakage to the hairline, since you're essentially putting a lot of tension on your hair at the root 

 10.Trying to bleach your hair yourself. "If you're trying to do ombré look or give yourself highlights at home, and your hair comes out looking more yellow than what you were going for, call your stylist,If you go out and buy another box, thinking you're going to give it another go, think again. You could end up frying off your hair and making it fall out in the end, which would be terrbile and unfixable."

Fittie of the month-Usama Khattak

So this time fittie of the month i decided to do things differently..Getting endless emails from Uk Usa Australia which i will feature in the coming months this month i present you some one from just across the Border-Pakistan.He's just graduated as an Architect from prestigious college National College Of Arts Lahore and his life totally changed when he got into fitness and then came the turning point and he started feeling beautiful.Very Proud to have him on www.bhumicka.com Usama Khattak Fashion Model Across the Border Pakistan

Turning point: My 'freshman 15's more like the 'freshman 40.' I was a huge emotional eater. I would eat when I was stressed, happy, sad—it didn’t matter. I felt embarrassed trying on clothes when I'd have to secretly ask the sales man to bring me a larger size. I felt drained from the life that I was leading, and I knew that if I didn’t make a change soon, my weight would continue to balloon and my health would suffer. I am proud to say that I changed my lifestyle by forming great habits and I've never turned back.

Weight-loss and muscle gain tip: There is no magic pill for getting fit. I learned this through my own trials and errors until I was finally able to kick bad habits and embrace health and fitness as a life.

Message for every one :"There is nothing impossible in this world you just need to give it a try "

SUMMER EXCLUSIVE-Magical Tips For Your Skin

Summer is here! Who doesn’t want to be outside,  sunbathing, swimming, playing catch on the beach  or just barbequing in the backyard? While summer  means fun in the sun, make sure you’re not getting 

too much of a good thing.  Avoid consequences of  overexposure to the sun like sunburns, premature  aging of the skin, wrinkling, and skin cancer, 

including melanoma by practicing proper sun  protection. The hours between 10 a.m. and 4 p.m.  daylight savings time (9 a.m. to 3 p.m. standard 

time) are the most hazardous for UV exposure

 Wear Sunglasses-Sunglasses protect your eyes from UV rays  and reduce the risk of cataracts. They also  protect the tender skin around your eyes 
from sun exposure.  ·  Wear sunglasses that wrap around and 
block as close to 100% of both UVA and UVB rays as possible.  

Protect Your Pout-Your lips need protection from the sun too and mostly this is what we neglect.We Never use Sunscreen On Our Lips.Quick Tip Used Lip gloss or lipsticks with SPF 15 or more to save your pout from the nasty sun

Take A Cold Shower-Hot showers after sun exposure dry the skin even more--A cool shower after excess sweating helps keep the skin unoccluded decreasing pimples and acne breakouts

Wear A Wide Brim Hat-A Base ball cap wont protect your face from sun coming at an angle.Opt for a wide brim hat for complete protection

Dull Skin 
A bright complexion is naturally linked with summer—but sometimes self-tanner and blush just don't cut it.Beautify skin from within. Besides glow-getting ingredients like vitamins A and C, leafy greens are high in natural estrogens that can be beneficial as you age and your own estrogen's are in shorter supply. "When estrogens decrease, you can supplement them with plant estrogen's,Broccoli has a very high content, as do sweet potatoes. They'll both make your skin look pretty nice."

Exfolicate-One of the most effective ways to exfolicate this summer is to use a scrub on dry skin before you shower.Pay special attention to knees and elbows and finish with a rich body cream or oil within 3 minutes of toweling off 

Load up on MELON-Cantaloupe is the best choice of melon for summer.The sweet delicious fruit is rich in antioxidants and delivers a unique hydration to the skin.Remember all melons are water based fruits wih means the water content is higher in them than most fruits.Other choice is Watermelon

Treat Sun Spots-When you get out in the sun the damage that happens to your skin is pretty uneven.There can be dark splotches On your forehead,cheeks,upperlip. Dont.Dont forget to use a sunscreen SPF OR MORE

Feed you face-The best tool for a fresh skin is in your fridge.Cut a large strawberry into half Take a fork and poke in it for the juices to surface and swipe it on your face in small circles.Leave it for about 4-5 minutes.This will bring an instant glow to your face

Choose a Light Sunscreen-Lots of sunscreens are loaded with heavy oils which contribute to the shiny skin surface,Breakouts and oiliness .Choose something light 

EAT YOUR SPF-yes just don't apply it eat it. OK don't eat the tube up! You are what you eat and beauty is skin deep.A green salad with rich berries tomatoes not just give you a doze of anti oxidants but rich in vitamin e which repairs your skin

Repair your sunburn-The lactic acid in plain yogurt is an amazing remedy for sunburns and tans.Put in on for 30 minutes and then take it off with a cool shower 

Wear clothing to protect exposed skin.  ·  Loose‐fitting long‐sleeved shirts and long 
pants made from tightly woven fabric offer 
the best protection from the sun's UV rays.  A wet T‐shirt offers much less UV protection 

than a dry one. Darker colors may offer  more protection than lighter colors.

Summers Are Here!!!Get RIPPED By Eating More Of These Super Foods

Summers are here in full force and we all want to be wearing those skimpy clothes,Go on beach vacations and show off those curves AND THE 6 PACKS.For some who are still on their way to get fit here are some Super foods which you can incorporate in your diet and watch the magic.Note eating these food alone wont make you lose inches if you are not working out,also if you have a bad diet and you think eating 1-2 servings of these food will do the magic thats not happening either.These recommendations are for people who are working out regularly and their diet is based on these food  so here we go....

Eggs-An excellent (and inexpensive) source of protein, you can go hog-wild with as many egg whites a week as your heart desires. As for the egg yolks, one a day is a-okay


Yogurt-(Skim Milk)

High in protein, this thick yogurt is an ideal breakfast or snack, and feels rich and decadent. Low fat is just as good as the non-fat, too. 

Fish

Low in calories and high in protein, shrimp are an easy and delicious way to add protein to your meal. Just don’t deep fry 'em—grill them up and serve them on a salad or kebob

Fruit

Generally go for whatever’s in season. Not only is fruit packed with vitamins and minerals and antioxidants (which happen to make our skin happy, too), it’s full of fiber, which keeps us feeling full without excess calories

Veggies

Just like fruits, these guys are loaded with vitamins and minerals and are low in calories, too. Fill half your lunch and dinner with half plate veggies, and you’re in good shape.

Almonds

Rich in omega-3 fatty acids, these nuts are awesomely portable and satisfy hunger cravings. A shot glass serving size does the trick.

Milk

Packed with nine essential nutrients, The skim milk version is almost 0 FAT and power house of protein too..So instead of going for the sugary mocktails go try a skim milk smoothie with loads of fresh fruit and your body will thank you for it

Hummus

Forget that creamy spinach dip. Hummus is rich in fiber, low in saturated fats, and is a great accompaniment for raw veggies.

Chicken

I know its sounds sooo boring but toss in some flavors and spices into your grilled meat and watch the inches magically decrease from your waistline.Protein is the most important nutrient of our body and mostly due to faulty diets our bodies dont get enough of it  

Water

It’s a no-brainer, but most of us forget to drink enough water throughout the day (and the water you used to make your morning coffee doesn’t count). Add a slice of lemon or cucumber if you're bored by the taste.

Whole Grain Bread

Good lord people Carbs are not the devil. Pick up 100 percent whole grain bread, with three grams of fiber per slice, How is that going to harm you???The real culprits are the processed carbs found in sugar,processed foods you might want to stay away from them. It’s all about portion control: Stick with two slices for the meal

So fitiies this summer enjoy and incorporate some healthy eating take lots of selfies stay hydrated and make sure you are eating lots of healthy food because you sure want that lean body flaunted with the summer tan ;)