Summer is nearly here, meaning beach season is also upon us! Loading up the car and heading to the beach with friends and family is one of those activities that never gets old, but planning ahead can make the whole process even more enjoyable. If you want to stay healthy and happy while soaking up the sun, then here are seven simple tips to help you on your mission.

1. Pack healthful snacks:

You may be tempted to chow down on junk food at the beach, but just say no; those few minutes of salt- or sugar-filled bliss just aren’t worth it. Check out foods to avoid before the beach, and pack some healthful snacks to keep you satisfied throughout the day.

2. Load up on sunscreen:

The Summer heat makes for a fun time at the beach, but the sun can prove to be unexpectedly strong. Don’t just grab the first bottle of SPF you see at the market; make sure to choose the best sunscreen in order to keep your precious skin safe. Be sure to apply it 30 minutes before you head into the sun, and lather up every two hours for optimal protection.

3. Stay safe in the waves:

Be sure to situate yourself close to a beach lifeguard, especially if you’re planning on hanging out in the water all day. It’s easy to get caught up in all the fun and forget to check the water conditions, but make a point to do this as soon as you get to the beach. Whether there’s a rip current, sea lice, or jellyfish warning, making the point to check what’s happening in the water will help you stay alert if necessary.

4. Try to get moving

Even if it’s just for a few minutes: It’s tempting to just lounge on the sand with a drink and a ton of magazines all day, but getting up and moving for a few minutes will keep you feeling energized and upbeat. If you’re not sure where to start, then check out these easy ideas for having fun and staying active at the beach.
Keep reading for three more healthful beach tips.

5. Cover up when necessary:

Soaking up the sun can be amazing, but you’ve also got to know when to call it quits. Be sure to bring big hats, sunglasses, and dark clothing to protect your precious skin. If you’ve got the room, then bring a beach umbrella, as well! It’s a great way to stay cool and set up an easy-to-find meeting spot for family and friends.

6. Hydrate, hydrate, hydrate:

Bring on the H2O! Just one cute water bottle isn’t going to be enough to support your hydration all day long. Under normal circumstances, women need about 91 ounces of water a day, or 2.7 liters, to stay adequately hydrated. But when you’re outside or working out, that number needs to be even higher! Consider bringing a big cooler or gallon jug to keep everyone going all day long.

7. Have a first-aid kit handy:

While lifeguards should have necessities on hand, sometimes things don’t always go as planned. It’s best to bring a kit yourself to ensure that any minor mishaps don’t ruin the day. The first-aid kit essentials you should absolutely have on hand are aloe vera, bandages, tweezers, and antihistamine.
Do you have a healthy beach tip you live by? Share below and join the conversation!

There are days when you don’t want to wear makeup at all and then there are days when you want your makeup to look effortless and natural. The barely there makeup look is great when you don’t want to put on much makeup yet look like a natural beauty. To be fair, this look is to enhance your natural beauty rather hiding under makeup.
Your face is a blank canvas for makeup. First off, for the no makeup makeup tutorial, prep your skin by cleansing and moisturizing. Use a wash cloth or a gentle scrub to remove dead skin. For this look, you want your skin to be very natural yet flawless looking. It’s best to use a light weight liquid foundation, BB cream or a tinted moisturizer. You can use your fingers to apply it. The warmth from your hand will help your product blend smoothly.

Contour your face with bronzer on the hollows of your cheeks and on temples along the hair line. If you’re going for a glowing natural look, use a bronzer that has a bit of shimmer in it. Make sure you blend your bronzer well with a brush so that it leaves no harsh lines.

For your blusher, you only want a natural flush and warmth on your cheeks. Cream blushes tend to stay longer and appear natural. Dot some cream blusher on the apple of your cheeks, blend it in circular motion with your fingers.

Moving on to your eyes and brows. take a brown mocha colour, blend it in the crease area of your eyes. A soft brown colour will add depth to your eyes. Use your ring finger to blend it or use a soft brush.

Skip liquid eye liner, and go for a soft kohl pencil in brown to dark chocolate  brown colour. Apply it close to your lash line, take a pencil brush or Cotton Q tip to smudge the line you created. Smudging will soften the look. A no makeup look isn’t complete without thick natural looking lashes. Use a mascara that doesn’t clump and apply a few coats.

 Finally, on your lips, you can just leave them bare with a lip balm. Or apply a nude lipstick. You can even take your cream blusher to dab it on your lips.
There you have you finished “no makeup” makeup look.
Good Luck!

10 Simple Home Exercises You Can Do With Your Kids

I was a pretty active kid. We didn’t have all the electronics that are available now, so if we wanted something to do we had to engage in some sort of physical activity. It wasn’t exactly the dark ages, of course. We did have color televisions and cable, but my parents would only let us watch for a limited time. The same went for the music on our fancy Sony Walkmans. (Today, I am so thankful my parents enforced a media-limitation rule. I didn’t like it so much then, however.) Anyway, we ended up playing inside a lot of the time, but mostly we went outside to run around, make up games, ride bikes, go to the park, or go swimming in the summer.
Because my kids have so many opportunities to use electronics, we enforce pretty diligent screen time rules. When screen time is over, I encourage them to do as much as they can outside. But I’m also finding that, every once in awhile, it’s fun for them to exercise with me. I know: What am I thinking? Exercise time for adults is usually when we decompress before the day begins or after the day ends. It’s good alone-time. It’s stress-relief. But I’ve learned that when my kids see me working out, they want to do it too. And I think that’s a great example to be setting for them. When they understand that Mommy wants to take care of her body and try to keep it healthy and in shape, it motivates them to be healthy too. So sometimes we work out together. And … you might be surprised to discover that I actually enjoy it.
No, really: I do!
When we exercise together, everybody works out at their own pace. Don’t get your hopes up — this is no intense P90X experience. It’s mainly an opportunity to introduce a little fitness to the kids and give them a chance to have fun with exercise. In the meantime, I try to help them with good form with certain exercises, because learning to do it right is just as important as doing it at all (a lesson I’ve learned the hard way). Anyway, here are some of the things we do at home. They’re hard enough that I feel I’m getting some good exercise, but simple enough that the kids can mostly keep up.

1. Planking

Put your elbows on the floor, raise up on the tips of your toes, and keep your back straight and your abs tight in a line. Hold that position as long as you can. 30 seconds is pretty good if your kids can hold it that long. (We’re doing planks in the photo above.)

2. Squats

Put your feet a shoulders’ width apart and do deep knee bends as if you’re sitting down on an invisible box. Put your arms out. Make sure your knees don’t extend past your toes.

3. Push-ups

Keep your abs tight and your back straight; you can do this with a straight or bent knee.

4. Crunches

Sit-ups, but not all the way from floor to knee. Just curl your chest toward your knees. (These are called “curl-ups” at my kids’ school.)

5. Lunges

Take a step. Touch your back knee to the floor, and make sure your front knee doesn’t extend past the toes.

6. Side leg raises

Just like Jane Fonda used to do! Keep your legs straight.

7. Burpees

These are pretty tough for me, and a whole sequence of them will really get your heart racing. Squat, then put your hands to the ground. Kick your legs straight back behind you, landing on your toes. Then do a push-up, bring your legs back underneath you, and jump straight up off the floor. That’s one burpee.

8. Mountain Climbers

Start in a push-up position, then alternate bringing one foot at a time forward toward your armpit and then extend it back out. It almost looks like a stationary bear crawl.

9. Butterfly Kicks

Lie on your back. Keeping your abs tight, raise your feet just barely off the floor and flutter-kick them. This one makes my girls giggle, which then makes their abs loosey-goosey, which makes it hard for them to do the exercise. But it’s fun all the same.

10. V-ups

This one’s like a sit-up, but in the shape of a V. Lie back, extend your arms out above your head on the floor, then lift your legs and raise your torso and hands until you make a V. Reach toward your feet, then back down again.
We always do a warm-up to get everyone limbered-up and ready. Maybe high knees, or booty kicks, pretend jump roping, or jumping jacks. Then we just mix it up. We’ll let each kid assemble a workout by picking three of those exercises. We’ll do 10 of each one and try to finish a circuit: three sets of those three exercises. Or sometimes we do all of them for a minute each, at our own pace. I don’t push them in any way. What’s most important is that they have fun doing it. If they are having fun exercising, then they always want to keep going. With a circuit-style workout, they can look forward to a change in the next exercise. Nobody gets bored doing the same thing for a long period of time. And, of course, we always have some music blasting. Music always makes exercise more fun.
For more information about kids and exercise, check out this great article at kidshealth.org.
What about you? Do you work out with your kids? What kinds of exercises do you do together?

One of the common disorders, anaemia, is caused when the red blood cell count or absorption of haemoglobin in the blood is at a shortfall. Haemoglobin supply oxygen to all parts of the body, and there are a number of reasons that cause anaemia. Deficiency of iron, folic acid, and vitamin B12 are some of the main reasons of inception of anaemia. Females are more prone to this disorder. Here are some super foods that can cure the problem of anaemia, moderately.
1. Spinach
This popular leafy vegetable is superb in iron, fibre, vitamin A, B9, C and E, beta-carotene, and calcium contents. It is necessary to nourish your body with half cup of spinach every day to get approximately 20% of iron nutrients. It is an essential diet, especially for women as they are more prone to anaemia. Other green legumes that can render the same benefits are broccoli, kale, lettuce, and watercress.
2. Red Meat
If you are a non-vegetarian, red meat, such as beef, chicken and ham, can prove to be a great source that can provide you high amount of heme iron, which is much easier to be absorbed by the body. According to some researches, beef fulfils more than 600% of the daily iron needs of the body.
Seafood is equally excellent to combat anaemia. Salmon, tuna, oyster, and mussels are all loaded with iron.
3. Oatmeal
Just two tablespoons of oatmeal can give 4.5 mg of iron contents to the body. They too contain phytic acid, and hence; it is prudent to buy ‘iron fortified’ oatmeal. Fortified oatmeal also includes B-12 and a great quantity of other B-vitamins.
4. Peanut
Simply consume a handful of peanuts every day to fulfil the daily requirements of iron. Else, peanut butter will also perform the same. Eat a peanut butter sandwich with a glass of juice (especially orange juice) every day in breakfast to enrich yourself with 0.6 mg of iron.
There are various other nuts as well that can provide iron, like prunes, raisins, dried apricot, dried peaches, almonds, figs and dates.
5. Eggs
To stock up high amount of antioxidants, proteins, and vitamins in the body, when you are anaemic, make sure that you have not overlooked to incorporate egg in your daily diet. An egg can render 1 mg of iron, and hence; having it every day will give you a munificent supply of dietary nutrients with a small amount of calories. To increase the assimilation of iron in the body at a rapid speed, have a glass of orange juice with an egg as vitamin C in orange acts as an ascorbic acid. Egg will not only cure anaemia, but will also make your bones and muscles sturdy.
6. Whole Grain Bread
A slice of whole grain bread is said to provide 6% of the daily iron needs of the body. It also contains phytic acid (iron inhibitor), but breads are made after fermenting the wheat flour, which reduces the phytic acid, automatically. Whole grain breads are a very good source of non-heme iron, which is needed to curb anaemia. Other whole grain products, like pastas, cereals, and rice are also effective for this purpose.
7. Pomegranates
Pomegranates are believed to supply iron to the blood, and in that way, it can treat anaemia. Pomegranate has vitamins, iron, fibre and potassium with which, you can keep up the healthy blood flow.
8. Tomatoes
Tomatoes are also rich in vitamin C that is effective in treating anaemia. Drink a glass of raw tomato juice every day to get nutrients, like beta-carotene and vitamin E. Remember not to take any aerated or caffeinated drink with this as it can obstruct the process of iron assimilation in the body.
9. Beans
When it comes to iron rich foods, beans of any variety, like soy, kidney, navy, lima, lentil, and pinto tops the list. One cup of any of these beans can give 5 mg of iron. However, it is necessary to cook them properly to enjoy their benefits. Beans contain phytic acids that are responsible in curtailing the absorption of iron in the body. Therefore, it is requisite to soak beans overnight, before cooking them. Additionally, beans are also enriched with high protein and low fat, which also proves to be effective in waning anaemia.
10. Apple and Dates
These fruits are also useful in boosting the level of iron in the body. The vitamin C in apples can help in the absorption of iron. Dates are themselves rich in iron, and thus; helpful in treating anaemia.
11. Honey
Honey is extremely effectual and vital for the entire body. If you intake 100gms of honey, you will be enriched with 0.42 mg of iron. Besides, the magnesium and copper in honey can increase the level of haemoglobin in the body. A glass of fresh lemon juice mixed with honey in the morning can efficiently fight anaemia.
12. Beetroot
Beetroot is an effective blood purifier and is considered among the best ways to avert anaemia. Fresh juice, cooked vegetable, or as salad, beetroot is great in any of the forms. It contains a good amount of iron content. The nutrients in anaemia re-activate and re-establish the blood cells. Red beetroot is the best to treat anaemia.

Popeye was actually correct!!! The green and leafy spinach is undeniably excellent for the overall health of a human being. The nutritional benefits and boosting elements that these vibrant leaves possess are beyond our imaginations. Spinach does not only taste good, but also provides a number of magical therapeutic benefits. Let’s have a look at the health benefits of spinach.
1. Aids in Digestion
Spinach is full of dietary fibre, which curbs overeating, maintains low blood sugar, prevents constipation, and aids in digestion.
2. Prevents Cancer
Spinach contains one of the important phytonutrient, called Flavonoids, in abundance. It slows down the formation of skin cancer cells and cell division in stomach. It also helps in preventing the occurrence of dangerous prostate cancer.
3. Anti-Inflammatory
Spinach contains two vital anti-inflammatory substances, called Neoxanthin and violaxanthin, which are great in treating inflammation.
4. Contains Antioxidants
Due to the presence of powerful antioxidants, like beta-carotene, manganese, vitamin E, vitamin C, zinc, and selenium, spinach combats the commencement of diseases, like atherosclerosis, osteoporosis, and high blood pressure.
5. Manages Blood Pressure
Spinach also effectively manages the level of blood pressure by restraining the angiotensin I-converting enzymes.
6. Protects the Eyes
A different category of antioxidants, called lutein and zeaxanthin, found in spinach, focuses and cures eye-related issues, like age-related macular degeneration, weak eyesight and cataract.
7. Enhances Immunity
A cup of spinach contains over 337% of the RDA of vitamin A, which is a main element of white blood cells. It is also a protector and energiser of “entry points” of the body, such as mucous membranes, urinary, intestinal, and respiratory passages.
8. Makes Bones Strong
A cup of boiled spinach is endowed with over 1000% of the RDA of vitamin K, which averts the over stimulation of osteoclasts, a type of cells that break down the bones abnormally. Spinach triggers the formation of osteocalcin in the body, which is a protein for maintaining the potency and solidity of our bones.
9. Makes Nervous System and Brain Healthy
The profusion of vitamin K in spinach contributes to a great extent in making the nervous system healthy and functioning of brain proper.
10. Maintains Gastrointestinal Health
The antioxidants in spinach also lessen the risk of colon cancer and DNA damage in the body. The presence of vitamin C and folate along with beta-carotene makes the spinach worthy of treating the gastrointestinal health, as well.
11. Maintains the Alkalinity in the Body
Spinach clears the tissues in the body and thus, maintains the alkalinity of the body. Spinach gives complete relief from rheumatoid arthritis because of being alkaline.
12. Excellent in Pregnancy
Spinach is beneficial for pregnant women since it provides all the essential nutrients for the development of the foetus inside the womb. Moreover, it also improves the quantity and quality of milk produced in the mother’s body.
13. Helps in Overcoming Anaemia
Spinach is an iron-rich vegetable, which not only cures the anaemia, but also helps in regulating the menstruation cycles.

Being overweight in today’s world is like a curse. Everyone wants to be fit and healthy these days, but everyone cannot afford the prices that many gyms charge as membership fees. Weight loss diets do work to some extent, but one needs some form of exercise to burn calories.
Skipping is the most effective cardio workout that can help you lose calories faster than any other form of exercise or diet. It’s easy to use and carry, and very popular among all the age groups. The best of all, it is not expensive. Experts say that 15 minutes of skipping is the same as running at a steady pace for 15 minutes.
Set a Goal
Before you begin skipping, you need to set a target or goal for yourself. This should include both a long-term goal, of losing, say 10 to 15 pounds, as well as short-term goals (which are easy to meet) that will enable you to reach your set target. An example of a short-term goal for a beginner is skipping non-stop for 10 minutes every day for a week. Once you have accomplished your goal, give yourself a treat and set another goal. This will not only keep you motivated, but will also help you reach your long-term goal before you know it.
Items Required
Like any other form of exercise, you will need a good pair of sports shoes that are comfortable. Get a mat or any other padded surface that will absorb the impact of the jumps on your joints. Buy a skipping rope that is not too big or too short. A 10-foot rope would be good enough for those who are above 6 feet tall and a 9-foot rope for those who are 5 to 6 feet tall.
The Correct Way to Jump Rope
Hold the handles and place one foot on the middle of the rope to adjust the length.
Make any adjustments, if necessary.
Begin by jumping 1 to 2 inches above the floor.
As you turn the rope backwards and forwards make sure your elbows are close to your sides.
Mix your jumps with shuffles to build a rhythm and to make the workout more enjoyable.
Start off with a slow pace of skipping for the first two weeks, and then gradually increase the pace to moderate and then fast.
Keeping Track
Remember “Slow and steady wins the race,” and to meet your goal, you need to have a lot of patience. Try and set a schedule for yourself, so that, you have enough time to do your work and to skip. Those who prefer to skip at a moderate rate should spend a minimum of 300 minutes in a week on skipping, while those who like a vigorous dose of exercise should spend at least two and a half hours in a week.
Advantages of Skipping
The biggest advantage of skipping is that it helps one lose weight.
Cheapest form of exercise.
One can do it anytime and anywhere.
Great cardiovascular workout that keeps the heart and lungs healthy, and at the same time, burns calories to cut weight.
Tones up all the muscles of your body.
Improve hand-eye coordination.
Enhances bone density.
For youngsters who like to skip in groups, it is a good way to interact with others.
One can do other forms of exercise while skipping. For example, start with your feet a few inches apart. Count up to ten jumps and then change over to jumping with your feet together, count up to ten jumps again. This is a good way of learning different skipping tricks.
Skipping is easy to learn and you do not really need anyone to help you with it.
It is a good way of working out and having fun at the same time.
It increases endurance and makes your bones stronger.
Increases concentration power.
People of all age groups can enjoy skipping as long as they do not have any other medical conditions such as hypertension and heart problems.
Everything that is beneficial might be dangerous too. Skipping, however, has only one disadvantage, that is, it puts a lot of pressure on your lower back. This can be avoided by skipping in a running motion, i.e., if you alternate between your feet. So don’t let this discourage you from skipping.

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