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GET READY TO RIDE

GET READY TO RIDE

You may be able to sweat out a tough 45-minute group ride, but on your own that’s likely less realistic. This workout will keep you committed and riding hard for about 20 to 30 minutes. The first step is creating a playlist with seven songs. Think of this as your “trainer”— the songs, which are based on specific beat-per-minute (or BPM) ranges, will help push you through your workout and keep
you focused on moving at the right pace and intensity. Once your playlist is ready (see examples here), ride along to this plan for the calorietorching, moodboosting benefits of a class ride.

1. BPM 100–110
Superstition
STEVIE WONDER
(about five minutes)
This is your warm-up. Keep the resistance low (around 20 percent of your total power output, or a two out of 10 efort level) and stay seated: You’re enjoying yourself without pushing. Muscles start
to unlock, shoulders are relaxed, and hands are light on the handlebars wherever they’re comfortable.

2.BPM 100–110
Stronger
KANYE WEST
(at least three minutes)
Turn the resistance up a little (to about five out of 10) and stand up out of the seat. Your hands should be on top of the handlebars (rather than holding the sides) without leaning too much on them. If you’re tall, you may feel more comfortable reaching out to the end of the bars, which is perfectly fine. Keep your chin up and chest proud, and focus on your abs—think light and tight as you
ride, engaging your core the entire time. Get deep into the music here: It’s important to use the song to keep your pedal stroke on beat with the music.

3.BPM around 115
Get Lucky
DAFT PUNK
(at least three minutes)
Leave the resistance where it is and take a seat. Your pace and intensity will increase (to about 60 percent), and your cadence (the rate at which you pedal your feet around) should stay with the beat of the song. Keep your hips back in the seat, knees pointing forward, abs tight, shoulders relaxed, and feet flat. The real art of the ride here is that your foot speed stays with the song.

4. BPM around 115
Lose Yourself to Dance (Remix)
DAFT PUNK FEAT. PHARRELL
(at least four minutes)
Everything stays the same—don’t touch the resistance or get out of your seat—but you’ll be interjecting fast-paced sprints (up to 80 or 90 percent of your total power) throughout the song. Ride at a steady pace for at least a minute, and then speed up for 30 to 60 seconds. You can also take a less technical, but just as efective, approach: Let the music tell you when to sprint. Sometimes this will be during the main chorus when the beat picks up, or it could be a particular verse that always really inspires you. Either way, you’re looking to get in roughly eight to 10 sprints during this song.

##MIRROR, MIRROR##
If possible, face your bike toward a mirror so you can watch yourself; if not, stay focused by closing your eyes from time to time during your ride.

5.BPM around 120
Take California
PROPELLER HEADS
(at least five minutes)
It’s time to tackle a hill, and there are two ways you can do this climb: Crank up the resistance (to about 70 to 80 percent of your total power output) and stand up out of your seat; or stay seated and only turn up the resistance slightly (to 65 to 70). Whichever you choose, it should be the most challenging resistance level of your entire workout. (If you have knee problems, be sure to listen to
your body during the workout. Climbing seated is more challenging on the meniscus and IT band.) Be sure to keep your hips back and your feet flat as the balls of your feet push the resistance forward. If you want to mix it up, you can come out of your seat for a count of 16, then sit back down for 16, and continue alternating.

6.BPM 140–160
Flashdance (Remix)
DAVID GUETTA
(at least five minutes)
Choose your personal Rocky-like theme song here—the song that truly gets you going—because this is where you push yourself to the limit. Turn down the resistance slightly (to where it was before the hill) and stay seated as you ride as hard as you can. It’s super-important to watch your form when you’re pushing this hard: Keep your abs tight, your knees in (not bowed out like you’re riding a horse), and your shoulders relaxed. If you find yourself slowing at all, take 30 seconds at a slower pace, then crank it back up—don’t give up until the end of the song!

7.BPM 95–100
A Thousand Years
CHRISTINA PERRI
(at least four minutes)
You made it! This is your cooldown—your time to get calm, realign your body, and give yourself gratitude for making it through a tough workout. Close your eyes, listen to the song (it should be one
that puts you into a great head space), and ride at a comfortable pace to bring your heart rate back down. At the end, spend five minutes stretching your quads, hamstrings, and glutes to help reduce post-ride soreness.




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Glucosamine and Osteoarthritis Question

Glucosamine and Osteoarthritis Question
Q:  Today we will discuss about glucosamine and osteoarthritis. Glucosamine is the treatment for Osteoarthritis and its known to be very useful. Our first question is about glucosamaine is that a medication or a supplement?

A:  We may classify them into 2 types for the chemical agent with good mechanism of action, has a good standard and has a correct amount that we will classify it as a medication drug because this agent can harm the cells in our body but if it's not prepared using the correct method with uncertain amount mostly we classify this as a supplement, so glucosamine has 2 groups, glucosamine sulphate and glucosamine hydrochloride, hydrochloride is a supplement but for the crystalline glucosamine sulphate we classify them as drugs.

Q:  For the supplements so we have to ask first because the audiences will think that if they will buy this supplement it can be a substitute the same there is a study of fundamental science to the patient that has no effect since the essential radical in our cartilage is sulphate that will connect with essential molecules inside the cartilage sulphate process is so difficult it needs a lt of energy therefore according to the research it must be glucosamine sulphate only and our orthopedics medical society conducted a research and their conclusion is that the patient with osteoarthritis most especially the elderly, must use anti-inflammatory drugs continuously more than 3 months and could not inhibit the symptom and if the patient has no plan to undergo a surgery this is one of the indicators of using these drugs when they use glucosamine sulphate for 3 months they should stop if the symptoms has been gradually disappear if the patient get well they can stop using medication and no need to use glucosamine in the further but if the symptoms will relapse, it is advisable to use the drug again for 3 months and do the estimateion again, so if we follow the research of the Royal college of physician that may nit the most of consumption.

Q:  And when we talk about glucosamine drugs right now are there any main druds for treatment of osteoarthritis?

A:  t's the supplement drug so, that's the degeneration delaying drug and the treatment of osteoarthritis must be included with a lot of thing, the patient need to understand that how about their lifestyles, they need to limit all of the factors that can trigger the inflammation such as the over weight, incorrect using and lifestyle modification because the drug is a one method treatment  only and you don't have to use them forever.

Q:  Yes, at last would you please advice the audiences in their homes, to those who take this medications and to those who are not glucosamine in fact that is so necessary and hw about its indicator?

A:  So, this drug is not same as elixir that everybody can take, we can only use this in some group of patients and use it carefully that will give us the best advantage this drug maybe one of the best treatments for osteoarthritis but better prevention and avoiding of risk factors is also necessary.

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Go 7 Nuts And How...

Go 7 Nuts And How...
FORGET PILLS AND POWDERS. USE NATURE’S MULTIVITS TO FORTIFY YOUR BODY AND MIND

1. PEANUTS


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BARSTOOL FLU SHOT
Dry-roasted peanuts actually contain 22 per cent more bug-beating antioxidants than raw ones. Peanuts are rich in folate—a mineral that protects your brain against cognitive decline. One gm of peanuts (about 28 unshelled nuts) contains about 170 calories, 7gm protein and 14gm fat.

2. MACADAMIA NUTS

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HEAL YOUR HEART
These underrated cardio champions are a rare source of omega-7, which cuts ‘bad’, heart-harming LDL cholesterol levels by 9 per cent. A study conducted by Australian scientists found that when men replaced 15 per cent of their daily calorie intake with macadamia nuts— 12 to 16 nuts a day—their HDL levels went up by 8 per cent.

3. PUMPKIN SEEDS

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PRE-GYM COCKTAL
With testosterone-boosting zinc, and magnesium for strong muscle contraction, these are like ZMA capsules—but tasty. French researchers recently concluded that men with the highest levels of
magnesium in their blood have a 40 per cent lower risk of early death. But eat them with the shells as the outer coating provides extra fibre.

4. PISTACHIOS

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LITTLE GREEN PILL
The best closing-time bar snack going: a few handfuls a day improve genital blood fl ow, say Turkish scientists. pistachiorich diet stand to improve their sexual function according to a study recently
published in the International Journal of Impotence Research: The Journal of Sexual Medicine.

5. ALMONDS

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DITCH YOUR GUT
US research saw almond-munchers shed 64 per cent more fat than nutdodging dieters with an identical calorie intake. This energy-rich snack lowers bad cholesterol, thanks to plant sterols, and benefi t diabetics by lowering blood sugar. It’s also rich in amino acids, which spur testosterone levels and muscle growth.

6. BRAZIL NUTS

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HAVE A HAPPY MONDAY
Just one provides your entire RDA of selenium, low levels of which have been linked to depression. These nuts are a top source of selenium, a vitamin that helps keep sperm cells healthy while also helping the little buggers swim faster. When researchers in UK had men with fertility problems increase their selenium intake, the men produced hardier, more viable sperm cells.

7. CHIA SEEDS

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SWERVE THE ICE BATH
These are rich in DOMS-fi ghting omega-3, with bone-building minerals, too. Packed with calcium, iron, and magnesium, they're also high in fi bre, omega-3 fatty acids and antioxidants. Chia seeds seem to have cardio-protective properties and can assist in stabilising your blood sugar.

How to use walnut oil

How to use walnut oil
Buy walnut oil 16.9 ounce oil can



The rich, roasted flavor of this sleeper ingredient gives finesse and resonance to a range of winter dishes, plus salads, baked goods, and the simplest vegetable saut?s.It’s never been easier to work into your culinary repertoire: Traditionally produced in France, it’s now made in the United States as well, so it’s more affordable and readily available.

All About Walnut Oil



Roasting the walnuts before they’re pressed and filtered gives this oil its distinctive warm flavor. Like walnuts themselves, the oil is an excellent plant-based source of polyunsaturated omega-3 fatty acids. Because exposure to light and heat can quickly turn the oil rancid, buy a brand sold in a metal tin and refrigerate after opening.

Flavor Booster


Banana walnut muffins
preheat oven to 350 .Line 24 mufintin cups with paper liners. Beat 4 ripe bananas with a mixer on medium speed until mashed. Beat in 1 cup packed light-brown sugar, 1/2 cup walnut oil, and 1 large egg until smooth. reduce speed to low. add 1 cup each all-purpose and whole-wheat flours, 1 teaspoon each baking powder and baking soda, and 1/2 teaspoon coarse salt; beat until smooth.
Beat in 1/2 cup nonfat yogurt and 1 tablespoon pure vanilla extract until combined. Fold in 1 cup chopped toasted walnuts. Fill mufin liners 3/4 full; bake until a tester comes out clean, 20 minutes.

Quick Trick


Saut?ed green beans with walnuts
Heat a skillet over medium-high heat and swirl in 2 tablespoons walnut oil. Saute' 8 ounces trimmed green beans or haricots
verts, stirring occasionally, until crisp-tender. Season with coarse salt and freshly ground pepper and sprinkle with coarsely chopped toasted walnuts.

Tip
Whisk
Whisk it into vinaigrettes for bitter or peppery greens like belgian endive, chicory, frisee, and arugula. Its nutty depth stands up to such assertive vinegars as red-wine and tarragon.
Drizzle
Drizzle it over a winter salad of crisp, tart apple with celery and pecorino. It’s also delicious on fresh or cooked vegetables like fennel, carrots, and butternut squash, or try it on a mix of brussels sprouts and mushrooms.
Stir
Stir it into cooked rice or mashed potatoes for added richness. Use it as a finishing oil for pastas and hearty soups such as minestrone. Use it sparingly in place of mayo in chicken salad.

La Tourangelle, an esteemed Fench producer, now makes its high-quality oils in California.

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LOVE CHRISTMAS LOVE LACOSTE

LOVE CHRISTMAS LOVE LACOSTE
Christmas shopping doesn’t have to be a chore. With its new range of fragrances, Lacoste does the hard work for you Men can be difficult to understand. Whether your partner is the mysterious silent type or the unpredictable party starter, selecting the perfect Christmas gift for him can be one of the biggest challenges of the year. That’s why Lacoste has developed five unique scents for men to help simplify the process. Now you can capture his spirit with personalityinspired L.12.12 in Blanc, Bleu, Vert, Noir and Rouge. The crisp Blanc scent is an ideal accessory for the impeccably dressed gent, while the aquatic-themed Bleu steals the show for the most driven

Man in your life. Alternatively, turn to leafy Vert for the convivial guy who charmed his way into your heart. Lacoste has even considered your gift’s presentation. Bold colours in matte make a striking impression reminiscent of Lacoste’s classic polo shirts. Stamped with the iconic crocodile, L.12.12 makes as big a visual impact as it does an olfactory one. Of course, there’s a treat in it for you, too. Choose between the sophisticated Eau de Lacoste or the more playful Touch of Pink and be the belle of the ball this festive season. Lacoste has its finger on the pulse of true-to-you fragrances. Because you’re unique, and your scent should be, too.

HERS
Eau de Lacoste Pour Femme

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Punchy pineapple evolves into sensuous vanilla notes that leave a lasting impression.

Lacoste Touch of Pink

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Intoxicating florals meet spirited citrus in Lacoste’s most youthful scent for women.

HIS
L.12.12 Noir
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For the man who gives your life intensity. Draw in close to enjoy notes of aromatic basil and white floral magnolia.

L.12.12 Blanc

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A classic crisp and pure woody aroma for the sharply styled perfectionist.


PC GAMES FOR $30 OR LESS

PC GAMES FOR $30 OR LESS

The Walking Dead


When the dead attack the living,

there are no easy choices
Publisher: Telltale Games
Developer: Telltale Games

Surviving is one thing, but living with yourself is another in Telltale Game’s The Walking Dead. Its survivors skirt around the comic and television series, telling a new story of the zombie apocalypse come to Georgia. A smattering of adventure game puzzles and action segments bow to its adaptive narrative—this game is all about making choices. Characters live and die by your words and actions; who appears and what happens in each episode depends on who you help and who you forsake. It’s up to you to decide what’s most important, but remember, a little girl is watching and learning about how to live in the new world.

Payday 2


Pull off the perfect heist

Publisher: 505 Games
Developer: Overkill Software

A good heist needs a bit of planning, plenty of communication, and a touch of intimidation to end with duffel bags full of cash. A bad heist just needs ample ammunition and body bags to clean up the mess. Robbing a well-secured institution involves many moving parts—not just squirming hostages. Keep in mind that Payday 2’s extended scenarios track your performance over multi-mission arcs, rewarding your team for precision strikes with less police interference, friendlier criminal cohorts, and more cash.

Kerbal Space


Program Build, fly, and watch the fiery demise of custom rockets

Publisher: Squad
Developer: Squad

Ever looked at a space shuttle and thought, “I could do better?” Well, it’s time to put your rocket science where your mouth is, buddy, because Kerbal Space Program is all about putting adorable little green dudes on the moon. Or at least in orbit. Or at least somewhere above the... oh, nope, they just crashed into a plume of fire and broken dreams again. KSP is goofy and challenging; chances are, you’ll fail dozens of times before finally building a space-worthy rocket. But that doesn’t mean you won’t feel like Neil Armstrong and Elon Musk rolled into one when your Kerbal crew leaves its first boot prints on an alien world.

GAMES FOR $20 OR LESS

Amnesia:  The Dark Descent


Hide for your life and sanity

Publisher: Frictional Games
Developr: Frictional Games

There are jump scares, and then there are dark, quiet horrors that tie stomachs in knots and submerge their sufferers in nauseating suspense. Amnesia: The Dark Descent generally
goes for the latter. Despite inspiring a renaissance of firstperson horror, Amnesia’s penchant for producing boundless dread remains unmatched. Players must balance physical health, mental fortitude, and all-important lantern oil as they explore a dingy castle full of unsettling sights and freakish monsters. Fighting its native horrors is out of the question, so you’d better keep an eye on the nearest closet or dark corner to hide in... and hope you’re alone in there.

Counter-Strike:Global Offensive


An old dog learned some new tricks

Publisher: Valve
Developer: Valve

Counter-Strike: Global Offensive doesn’t fix what isn’t broken. The original CS helped propel competitive PC gaming to its industry-defining state today, so a graphical overhaul, a few
equipment tweaks, and some new modes are more than enough to modernize the lethal classic. Veterans of de_dust and bomb-defusing neophytes alike can find a lot to love in this
update. Classic modes like hostage rescue and bomb defusal remain intact, but an official Gun Game mode (called Arms Race here) should be enough to get anybody on board. Don’t let the terrorists win. Unless you spawn as a terrorist.

Mark of the Ninja


Stylish sidescrolling stealth honed to a shuriken’s edge

Publisher: Microsoft Studios
Developer: Klei Entertainment

When a guard sees his partner strung up from a chandelier just in time for the lights to go out and 180 pounds of ninja to land on his chest, you begin to wonder why stealth sucks so much in every other game. Mark of the Ninja takes the simple act of sneaking around in a 2D environment and builds, polishes, and simplifies until it’s more or less a lifestyle choice.
You don’t have to stay quiet in Mark of the Ninja if its gratuitous combat beckons, but you seldom need to bloody your blade if you prefer wearing the shadows. Whichever path you decide to take, a generous checkpoint system and ample replayability means each scenario can (and should) play out a dozen ways. This is easily one of the best ninja games ever made.

Rogue Legacy


Each ancestor’s grave is just a stepping stone to success

Publisher: Cellar Door Games
Developer: Cellar Door Games

In this brilliant fusion of lethal Castlevania-inspired exploration and persistent RPG advancement, you can get rich and die trying. Every hero that delves into Rogue Legacy’s sidescrolling dungeons will find a treacherous new layout to map and plunder. But death is just an intermission: you can begin again as one of your character’s descendants, who benefits from all the cash, equipment, and abilities his or her forebears found and
purchased. Each descendant has a distinct class and genetic quirks like color blindness or gigantism, so getting to know your new character is almost as fun as exploring the ever-changing environment.

Metro 2033


Post-apocalyptic Moscow’s horrors mostly don’t go in the subway

Publisher: THQ / Deep Silver
Developer: 4A Games

You need to do a few things to survive in the tunnels under Moscow: scavenge everywhere and everything, always keep a few gas mask filters on hand, and try to save the good bullets for special occasions. Metro 2033’s wrecked tunnels and brief, terrifying surface interludes make a unique setting for a grim first-person shooter. Its story of tenuous survival in a nuclear winter (which destroyed the surface world and produced scads of
deadly mutants) is based on a Russian novel, but this ain’t no Tolstoy.

Teleglitch


Build guns and set traps in this top-down shooter roguelike

Publisher: Paradox Interactive
Developer: T3P

Teleglitch looks like Doom fan fiction. Instead of a first-person romp through a moon base, it’s a tense top-down shooter with scarce ammunition and plentiful enemies. Fortunately, your lone survivor is clever, and junk like tin cans and nails can be crafted into deadly weapons. Teleglitch’s randomly generated environments are pixelated, but subtle
perspective shifts and distortion create a surreal sense of motion. Mind your woeful line of sight and you just might make it to the exit.

The Witcher 2:Enhanced Edition
 
Enter a dark and memorable fantasy world

Publisher: Warner Bros. Interactive
Developer: CD Projekt Red

The Witcher series has a complex story with many significant characters and compounding player choices. But main character Geralt of Rivia is an amnesiac, anyway, so it’s not like
anybody can expect you to remember them if you didn’t play the first game. You, on the other hand, will remember The Witcher 2’s intricate towns, deep plotlines, and intense,
fight-for-your-life battles. You’ll also remember how good it is to be a PC gamer when you get all this for just shy of $20.

PERFECT 10 SUSHI ROLLS

PERFECT 10 SUSHI ROLLS
HOWTO ROLL YOUR OWNSUSHI
It may seem like a specialist skill, but making your own sushi is not as hard as you think

STEP 1: Cook your rice or quinoa. Lay a nori (seaweed) sheet on top of a bamboo mat and spread the rice on top.
STEP 2: Place all the ingredients lengthwise on the rice. Roll up themat, pressing forward to shape the sushi into a cylinder.
STEP 3: Remove the mat from the sushi. Wipe a knife with a wet cloth before slicing the sushi into bite-size pieces. Ta da!

1. Crab free salmon and ginger maki


Makes 6 pieces | Cals 55 |Ready in 10 minutes
100g apple, peeled and chopped
10g ginger
90g mango, peeled and chopped
10ml rice vinegar
1 piece rice paper
80g rocket
40g tofu
70g salmon
coriander leaves

Dig out your food processor and blend the apple, ginger, 40g of the mango and vinegar to make a dressing, then strain. Next,wet the rice paper and add the rocket, the rest of the mango, tofu and salmon. Roll it up and cut into pieces. Serve with the dressing and coriander. Eastern promise: All that rice can be bloating, so combat it with anti-inflammatory ginger, which is nature’s flat-belly antacid. Eat up!

2. IMMUNE-BOOSTING MELON MAKI


Makes 6 pieces | Cals 92 |Ready in 20 minutes
40ml rice vinegar
20g sugar
10g salt
100g cooked sushi rice
1 piece seaweed
5g shichimi togarashi
50g melon
50g pineapple
20g cucumber
10g radish
5g wasabi

Here’s howto make the sushi rice:warm the vinegar, dissolve in the sugar and salt, mix in the rice and cool. Meanwhile, sprinkle the seaweed with shichimi togarashi (a spice mix), add rice, melon, pineapple, cucumber and radish.Roll up, cut up, and dish up withwasabi. Eastern promise: Pineapple is full of essential nutrients, enhancing the body’s immunity. Sayonara, cold and flu season!

3. HEART-HEALTHY VEGGIE MAKI


Makes 6 pieces | Cals 79 |Ready in 20 minutes
80g quinoa
1 lettuce leaf
50g mango
30g avocado
30g cucumber
35g strawberries
60g passion fruit
30g asparagus
50g tofu coriander
5g wasabi
10g pickled ginger

Boil the quinoa in 110gwater for 10 minutes, cool, then spread on the lettuce leaf, roll it up and cut into six pieces. Use the fruits, vegetables, tofu and coriander to uniquely garnish each piece. Serve withwasabi and pickled ginger. Veggie lovers, rejoice! Eastern promise: Tofu is made fromsoy beans, which help to lower blood pressure by reducing cholesterol in the blood. Stress relief in a bean.

4. BRAIN-BUSTING TUNA MAKI


Makes 6 pieces | Cals 91 |Ready in 15 minutes
80g quinoa
60g red quinoa
1 piece seaweed
70g tuna
70g watermelon
15g basil
20ml light soy sauce
5g wasabi

Quinoa at the ready? Boil both types in water in a pan for 10 minutes. Leave covered and allowto cool. Lay out the seaweed and spread the cooled quinoa in the middle. Thinly slice the tuna, then place it over the quinoa with thewatermelon and basil. Now, roll it up. Garnish with soy sauce andwasabi. Eastern promise: Seaweed is high in selenium and iodine, which support cognitive function
and memory. Go ahead, eat yourself clever.

5.ANTI-AGEING YELLOWTAIL MAKI


Makes 6 pieces | Cals 80 |Ready in 15 minutes
80g quinoa
1 piece seaweed
10g caviar
80g yellowtail
5g chives, chopped
60g orange segments
20g coconut flakes
20g lemongrass
lime juice
5g wasabi

You knowthe drill. Boil the quinoa for 10 minutes, cool and spread it over the seaweed. Flip the seaweed and cover it with caviar. Add yellowtail, chives, orange, coconut and chopped lemongrass. Cut into pieces and garnish with lime juice andwasabi. Eastern promise: Lemongrass has a mix of anti-ageing essential oils that aid cell rejuvenation. Turn back the hands of time.

6.FLAT-BELLY SALMON HOSOMAKI


Makes 6 pieces | Cals 131 |Ready in 20minutes
40ml rice vinegar
20g sugar
10g salt
100g cooked sushi rice
4 pieces seaweed
80g cucumber
70g salmon
100g tuna
20g chives
5g wasabi

You’re an expert by now, so prepare the sushi rice as before. Next, spread the cooled rice on to one sheet of the seaweed, add the chopped cucumber and roll it up. Repeat for the salmon and tuna sushi. Use chives andwasabi to garnish if desired. Eastern promise: Tuna and salmon are filled with omega-3, great for building lean muscle. The perfect post-gym snack.

7.DETOXIFYING BEETROOT MAKI


Makes 6 pieces | Cals 52 |Ready in 20minutes*
80g quinoa
200g cucumber
70g red onion
30ml beetroot juice
15ml rice vinegar
25g coriander

Boil the quinoa for 10minutes then allow to cool. Cut the cucumber into 14cm pieces, then peel off the exterior, creating a long ‘leaf’. Slice the onion, toss with the beetroot juice and vinegar and refrigerate for four hours. Fill the leaf with quinoa, coriander and the pickled onion. Roll it, secure with skewers, then cut it up. Voila! Eastern promise: Beetroot has detoxifying properties, helping improve the liver’s function and eliminate nasties. Better have two then.

8.LEAN SALMON ASPARAGUS MAKI


Makes 6 pieces | Cals 115 |Ready in 2? hours
40ml rice vinegar
20g sugar
10g salt
100g cooked sushi rice
350g Granny Smith apples
20ml honey
1 piece seaweed
80g salmon
60g asparagus
30g tofu

Make the sushi rice as before. Heat 20ml water with 100g of the apples (peeled and chopped) and 5g of the honey to make a sauce. Cover thinly sliced apples with the remaining honey and cook for two hours at 80?C. Spread the rice on the seaweed and flip it over.Add the salmon, asparagus, tofu and baked apples. Roll it up, cut into pieces, serve with apple slices and apple sauce.
Eastern promise: Rich in potassium and vitamin A, asparagus aidsweight loss by detoxifying and cleansing the kidneys. Slimming spears.

9.BONE-BOOSTING SCALLOP MAKI


Makes 6 pieces | Cals 152 |Ready in 25minutes
40ml rice vinegar
20g sugar
10g salt
100g cooked sushi rice
5g rosemary
25ml honey
10g dijon mustard
70g scallops
25g prunes
10g caviar
1 piece seaweed
10g black sesame seeds
15g spinach
15g raisins
5g wasabi

Prepare the rice, then chop the rosemary and mix with the honey and mustard.Chop the scallops and prunes, add the caviar and refrigerate. Spread the rice on the seaweed and sprinkle with seeds. Flip andaddthe scallop mix, chopped spinach and raisins. Roll, cut into pieces, serve withwasabi and the honey. Eastern promise: Prunes protect against loss of bone density, while studies showthey can also help to stave off osteoporosis. Bone-us.

10.HUNGER-FIGHTING CRAB MAKI


Makes 6 pieces | Cals 115 |Ready in 20 minutes
40ml rice vinegar
20g sugar
10g salt
100g cooked sushi rice
20ml mirin
60g mixed berries
50g crab meat
40g strawberries
10g spring onion
15g sesame seeds
5g wasabi

One last time,we promise: prepare the rice as before, thenwarm 110mlwater, 20ml rice vinegar and the mirin. Cool, add the berries and blend. Chop the crab meat, strawberries and onion into pieces. Cover the seaweed with rice and sprinkle with sesame seeds. Flip it over, add the chopped ingredients and roll. Garnish withwasabi. Eastern promise: Strawberries help to slow carbohydrate absorption, helping to stave off pesky hunger pangs.Happy days

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Raise Your Fitness Game

Raise Your Fitness Game
HIITtraining?That’s so last year. Bikram? Been there, wore the small pants.We asked the experts for the hottest fitness trends of 2014 and howthey’ll transformyour body forever

1. SPEEDFLEX
The new cross training
WHAT IT IS: Fear not. This high-intensity interval training isn’t half as scary as its predecessor. It is based around a free motion bar, where the more force you apply to it, the more resistance you have pushed back against you from the machine. “This form of training reduces micro tearing of the muscles so you don’t get muscle soreness and will still want to train the next day,” says physiotherapist Stuart Ayles. Steady on now.
CALORIE BURN: 800-1,200 per 45-minute session.
GREAT FOR: Arms and overall fitness levels.

2. ESSENTRICS
The new Pilates
WHAT IT IS: It might sound like the latest wigheaded indie band, but Essentrics is, in fact, a Pilatesinspired workout based on stretching muscles before strengthening them in the elongated position to create a longer, leaner, more toned shape. “It makes your waist thinner, stomach flatter, legs leaner and bum more toned. Most people see resultswithin a month,” says celebrity fitness
expert LauraWilliams. Now that’smusic to our ears.
CALORIE BURN: 276 per 30-minute session.
GREAT FOR: Posture and sculpting lean muscle.


ESSENTRICS DVD

See Detail --->  CLICK HERE  


3. SOULCYCLE
The new spinning
WHAT IT IS: The wait is over. SoulCycle, a cycling and body-sculpting class, has a cult following in the US and now it’s coming here. As riders mount stationary bikes, the lights are dimmed, candles are lit and the instructor cues a playlist that’s timed to give you motivation and energy just when you need it. “Giving encouragement directly with motivation means you’ll keep going back,” says
David Stalker, CEO of UK Active. Count us in.
CALORIE BURN: 500 per 45-minute session.
GREAT FOR: Thighs, bum and cardio fitness.

4. BOKWA
The new Zumba
WHAT IT IS: If you have two left feet then Bokwa might be the dance workout for you – as long as you knowthe alphabet. The South Africanborn cardio-dance craze focuses on drawing letters
and numbers with your feet. Then you add shoulder shakes, jumps and… well, whatever you want really. “You’ll end up drippingwith sweat by the end, but it doesn’t even feel like exercise because you’re having fun,” says trainer Giancarla Pozzo. Shimmy on down.
CALORIE BURN: 530 per one-hour session.
GREAT FOR: Intense cardio and flexibility.

5. SANDBELLS
The new dumbbells
WHAT IT IS: These neoprene sand-filled weights are a cross between a sandbag, dumbbell, grip bag, medicine ball and kettlebell. In weights from3kg to 12kg, you can slam, smash, drop and throw them – ideal for circuit training. “You get a diferent workout every time and surprising your body boosts weight loss,” says Lee Matthews, head of fitness at Fitness First. Just don’t try ‘smashing’ a kettlebell now.
CALORIE BURN: 300 per one-hour session.
GREAT FOR: Arms and core.

Hyperwear SandBell

See Detail --->  CLICK HERE  

6. AQUA CYCLING
The new aqua aerobics
WHAT IT IS: If you love spin but your joints don’t, there’s a workout that’s just as efective – and kinder to your body. The bikes at aquAllure rest on the pool floor and use waist-high water for resistance. “The low-impact cardio improves aerobic endurance, increases breathing capacity and improves blood flow and flexibility,” says Stalker. Pedal power indeed.
CALORIE BURN: 200 per 30-minute session.
GREAT FOR: Saddlebags.

7. BARRECORE
The new Balletcise
WHAT IT IS: Barrecore is a hybrid of Pilates and ballet, with cardio, light weights, isometric movement and, of course, moves at the barre. “The isometric movement drives insulin into the cells,” says Williams. “It helps your body utilise sugar in your bloodstream instead of storing it as fat.” But it’s not all about weight loss. “Ballet improves posture so your waist looks smaller.” Legwarmers optional.
CALORIE BURN: 500-600 per one-hour session.
GREAT FOR: Bum, core and overall toning.

BARR ECORE DVD TRAINING 1
 See Detail --->  CLICK HERE  

BARR ECORE DVD TRAINING 2
See Detail --->  CLICK HERE  


8. OMNIA TECHNOGYM
The new circuit training
WHAT IT IS: If you want a 360 workout, you need this piece of kit in your life. The all-in-one apparatus is flexible and has options for strength, resistance, stability, coordination, flexibility and speed. “This is best for private or small group training, with the instructor standing in the middle of the group,” says Alan Holl, head of fitness at Virgin Active. That means no hiding at the back of the
class – we know your tricks.
CALORIE BURN: 300 per 30-minute session.
GREAT FOR: All-over toning.

9. ANTI-GRAVITY YOGA
The new inverted yoga
WHAT IT IS: It looks like a baby bouncer, but don’t worry, no-one’s going to burp you. In anti-gravity yoga, you use a hammock to do yoga, Pilates and dance moves. Converts, including Gwynnie,
say the technique allows them to get into advanced inverted poses other exercises can’t reach. “AntiGravity yoga relieves compressed joints and aligns the body, so you can stretch further,” says
fitness expert Brett Hoebel. No spitting out your dummy.
CALORIE BURN: 600 calories
per one-hour session.
GREAT FOR: Your back.

Inversion Sling - Yoga Swing
See Detail --->  CLICK HERE  


10. PADDLEBOARD YOGA
The new Bikram
WHAT IT IS: If standing on your head on a mat is hard, try doing it on water. Paddleboard yoga has set sail fromthe States and arrived in the UK. SUP yoga is for all levels, even if you haven’t mastered every pose on dry land. “There’s a calmness to being gently rocked by the water so even though you’re working harder than on a yoga mat you adapt to the board quickly,” says
paddleboard yoga instructor Jana Olenio. Worth checking the shipping forecast first.
CALORIE BURN: 276 per
30-minute session.
GREAT FOR: Core and thighs.

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What is Coconut Oil?

What is Coconut Oil?
Coconut oil is classified as saturated oil but differs from other saturated fats because of its medium-chain fatty acis composition. The medium-chain-fatty acids (MCFA) are easily digested and broken down to create a healthy digestive system, which enhances the absorption of nutrients and minerals like magnesium, calcium and fat soluble vitamins (A, D, E, K) and amino acids (proteins). Coconut oil is considered a "functional food" which means it acids specific bodily functions beyond its nutritional content. Study shows that it prevents stroke and hardening of arteries, detoxifies the liver, improves thyroid health and strengthens the immune system.

Coconut Oil as a Cellular Food
- Consuming food containing coconut oil can provide your cells with quick, easy nourishment. MCFA can give the cells a much needed energy boost, increase metabolism to help it expel toxins and utilize life-giving oxygen to help it perform at top efficiency.
- A healthy cell means a healthy you.
- Once your cells absorb MCFA to produce the energy needed to power biological function, metabolic activity increase, stimulating healing and repair.

Coconut oil as Anti-microbial
- One characteristic of medium-chain triglycerides (MCT) is its ability to kill germs and parasites. The MCT are transformed inside our bodies into monoglyceride of lauric acid (monolaurin) and MCFA, both of which possess powerful anti-microbial properties capable of destroying lipid-coated bacteria, fungi, viruses and parasites.
- The lauric acid derivatives is the same lauric acid babies get from mother's milk to keep the infants from getting viral, bacterial or protozoal infections.
- Examples of viruses and bacteria that are inactivated or destroyed are those that cause measles, herpes, HIV, influenza, rubeola, leukemia, streptococcus, listeria and many more.
- Advocates from health sectors call for a study of its potential as a first line of defense against bird flu.

Virgin Coconut Oil "Superior Weapon Against Deadly Cancer"
- It is a sad truth that so many people are afflicted with this fatal disease. Cancer ranks second in the leading cause of death statistics of the United States. It is said that approximately one million people acquire cancer each year.
- But thanks to Virgin Coconut Oil, there is after all a way out of this seemingly hopeless situation.
- Cancer cells keep on growing and dividing and create abnormal cells. Cancer cells may spread and cause problems to other parts of the body. This is triggered by a damage to DNA. Unlike nomal cells, cancer cells cannot repair damaged DNA. Damaged DNA can be acquired through hereditary means or environmental exposure. Most cancers (But not all) are manifested by a tumor.
- The chance of a cancer patient to survive depends largely on how soon the disease was diagnosed and given necessary treatments. Radical change in one's diet and lifestyle is also prescribed.

The Miracle Cure
- Virgin Coconut oil can be uses as a weapon to fight cancer and save precious lives. This statement is proven not only by numerous testimonies of cancer survivors but with the results of medical studies.
- Regular consumption of Virgin Coconut Oil will strengthen the immune system. Only a strong immune system can defeat the formation of cancer cells before they can create major damage. Developing a strong immune system is the first step in prevention and treatment of cancer and other diseases.
- Virgin Coconut Oil can also cure skin cancer as proven in a study where coconut oil is applied on the skin of mice which were applied with cancer causing chemicals.
- Several applications of virgin coconut oil stopped tumor development.
- Therefore, virgin coconut oil can alter the composition of tumor tissue and and thus inhibit tumor growth.

The Virgin Coconut Oil of Youth (Fight Aging Effortlessly!)
- Aging is inevitable. Something we all can't escape. But who wants to grow old? Everybody wants to preserve their is absolutely nothing wrong with that. Aging is all in the mind. Virgin coconut oil is here to let you defy the laws of nature and reverse the passing of time.
- The reason why a lot of people dread old age is the fact that it is associated with a lot of unpleasant things like failing health, memory loss and wrinkles.
- For Some, it  can be a very inconvenient and miserable phase.
- To grow old gracefully, start making necessary changes in your lifestyle now!

Why do You Grow Old?
- Free radicals are the culprit! These are highly reactive molecules missing an electron. In an effort to achieve stability, they steal electrons from other molecules causing other molecules to become free radicals.
- It produces a chain reaction that affects thousands of molecules. Free radicals attack the cells and this may lead to cell mutation and death. Some reseachers consider it as the main cause of aging.
- A lot of diseases are also assocoated with free radicals. To prevent aging and sickness, free radicals should not be permitted to enter our body.
- This however is impossible as it is produced as a part of a normal cellular respiration. Pollutants and other environmental toxins also cause free radicals.
Load Your Body with Antioxidants.
- Antioxidant is your body's natural defense against free radicals. It can stop the chain reaction of free radicals. The amount of antioxidants inside your body depends upon the nutrients we consume.
- However, antioxidants can also be applied on skin to prevent sagging and unsightly wrinkles. If you are already experiencing signs of aging on your skin, chances are the same free radical damage is happening inside your body.
- To prevent premature aging, eat foods rich with vitamins C and E and of course use Virgin Coconut Oil regularly. This will slow down the aging process and will keep you looking and feeling young all over.
- Don't let the years shown on your face. Make your retirement years worthwhile and fulfilling. Use virgin coconut oil!

Lose Weight With Virgin Coconut Oil
Losing hope?
- You have probably tried every diet method there is to shed those extra pounds but it seems like all your efforts are in vain.
- And now just when you are ready to give up, you are about to receive an advice that every nutritionist and dietitian have told you to avoid...eat fat! it may sound ridiculous but the result is far from funny when you use virgin coconut oil.
- There are a number of reasons why you should desire the ideal weight. Aside from the wonders it will do to your physical appearance, being overweight increase your risk to develop a host of diseases.
- If your weight exceeds 20% or more of your ideal weight then you are considered obese. Getting rid of this excess weight is the best gift you can give yourself.

What Makes You Fat?
- You've just finished a whole bag of salty potato chips and drank two bottles of soda. You ordered and extra cup of rice to your dinner or roast pork a while ago. You nearly finishes a whole box of donuts and chocolates.
- And while you are reading this, you are eating ice cream and munching peanuts. If you still have the guts to ask the question, then realized that the things just mentioned are the answers.
- Ideally, you should only consume the amount of food your body needs to produce energy. Eating more than what is necessary will make you bigger. All that extra food you just consumed will be converted into fat and directly goes to fat cells. It produces cellulite which you can now feel around your legs, belly and arms.

How Can Coconut Oil Help Lose Weight?
- The diet using Virgin Coconut Oil is the perfect diet.
- The only one that will allow you to eat fat!
- The fat of Coconut Oil had fewer calories than other fats and promotes good health.
- Unlike other fats, they are not packed into lipoproteins and circulated in the bloodstream.
- The MCFAs are sent directly to the liver and immediately converted to energy. This digestion process speeds up metabolism and will make you lose weight.
- Substitute other vegetables oil with coconut and include it in your daily food intake.
- MC Gill University researchers (based in Canada) discovered that doing this (consuming virgin coconut oil alone) can make you lose up to 36 pounds per year.
- But of course, it doesn't mean that you can overeat. To maintain that healthy figure, combine the use of coconut oil with a balanced diet.

Prevent Autoimmune Diseases with Virgin Coconut Oil
- Crohn's disease, lupus, multiple sclerosis, thyroid problems, and allergies. Wondering what they all have in common?
- All of them can be classified under one general term: autoimmune diseases.
- Virgin Coconut Oil can help treat these sickness.
- A healthy body has a strong immune system that defends the body against the attack of harmful microorganisms. The immune system of a person suffering from an autoimmune behaves differently as instead of killing viruses and bacteria, it inflicts harm upon itself.
- This abnormal action can destroy the body's connective tissues, the one responsible for binding together body tissues and organs. This can creat damage in many parts of the body like nerves, muscles, endocrine, and digestive system.
- More woman develop this sickness especially during their child-bearing years. It can also be acquired through hereditary means.

Types of Autoimmune Diseases
- Underactive Thyroid-Sidns that you are afflicted with this disease will include fatigue, depression, muscle cramps, constipation, being overweight and cold sensitivity.
- Graves disease : If you find it difficult to sleep at night, are always irritable, and you keep on losing weight even if you are not on a diet, chances are you have an overactive thyroid. Sensitivity to heat, muscle weakness, bulging eyes and shaky hands are also symptoms.
- Lupus : This causes damage to organ systems, skin, joints and internal organs. Symptoms will include having rashes on body parts, particularly across the nose and cheeks, swelling joints and sensitivity to sun.
- Multiple Sclerosis : This is associated with a feeling of weakness and trouble in maintaining balance, Tremors, paralysis, speech problems, a numbness and tingling seasation in hands and feet are some of the symptoms.

Improve your Immune System with Virgin Coconut Oil
- Your officemate sneezes and immediately you are down with the flu
- Your allergy to dust, pets and seafoods limits your actions and interfefe with your activities. These are signs that you have a weak immune system.
- Your body doesn't need to suffer from all these hassles.
- The world hasn't changed much. Prevention is still the best cure to stay healthy. But with the pollution getting worse and as the standard of living deteriorates, it seems to be getting more difficult.
- Protect yourself with Virgin Coconut Oil.
A Powerful Shield
- The MCFA's of Virgin Coconut Oil is remarkable for its antimicrobial properties that kill harmful viruses, bacteria, fungi and parasites.
- This was discovered in 1966 by Jon Kabara Ph.D. in his effort to solve food preparation problems.
- When MCFA's are digested, they are broken down into monoglycerides and free fatty acids.
- Coconut oil by itself cannot destroy disease-causing organisms. To activate antimicrobial properties, it needs to be digested first.
- Important medium chain fatty acids present in coconut oil that possess antimicrobial characteristics are Lauric Acid, Capric acid and Caprylic acid.
- Their monoglyceride form, monolaurin, monocaprylin and monocaprin also hinder microbes from terrorizing the immune system.
- Individually, these fatty acids attack microbes differently.
- Some may beeffective at killing a particular organism that cause fungus infections butis less effective in killing other microbes.
- However, their united activity will provide will provide your body with a very powerful shield against diseases.
- Monolaurin (monoglyceride form of lauric acid) is considered to have the best antiviral, antifungal and antibacterial effect.
- Human breast milk contains medium chain triglyceride (MCTs) that does not only serve as nourishment for newborn infants; it also protects the child from catching diseases.
- This is said to be similar to those found in coconut oil and has the same antimicrobial properties.
- Say goodbye to sickness and poor health. Strengthen your immune system with Virgin Coconut Oil.

Increase Your Energy, Accomplish More with Virgin Coconut Oil
- So many people suffer from chronic fatigue. The most common remedy is coffee.
- But caffeine consumption is often discouraged as it is addictive and may cause health problems.
- The better alternative is Virgin Coconut Oil.
- It is not enough for one take Virgin Coconut Oil just when one is feeling weary and extra energy is needed.
- Regular intake of Virgin Coconut Oil is required to shift your energy into a higher gear.
- Unlike coffee, it is not addictive and the effect will keep you alert for hours.

How It Works?
- The MCFA (medium chain fatty acids) in Virgin Coconut Oil goes directly to thr liver and are immediately converted to energy.
- It also increases metabolism as MCFA's are easily absorbed by energy producing organelles of the cells.
- MCFA in your foods can be likened to putting a quality fuel in your car.
- If you desire greater energy, include Virgin Coconut Oil in your daily diet. A tablespoon of virgin coconut oil in your tea or as added flavor to your favorite dish will do trick.

Virgin Coconut Oil "Hope for Aids Patients"
- Human immuno-deficienct virus (HIV) is the virus that causes AIDS. It attacks the immune system so a person with HIV becomes susceptible to almost all kinds of infections.
- A person can be infected with the HIV virus for years before it develops into full blown AIDS.
- Once diagnosed with AIDS, a person is expected to live only for 3 years.
- This virus is usually transferred through sexual intercouse, sharing of needles, or any other blood exchange.
- A MOTHER WITH hiv can also transmit the virus to her unborn child.

The Search for Cure
- It was in the 1980's when the ability of medium chain fatty acids like capric and lauric to fight HIV was first discovered.
- Antiviral drugs that are currently being prescribed fail to save lives and restore the health of Aids victim.
- Aside from the fact that the virus can develop resistance to these drugs, it also has lots of adverse side effects.
- Medium chain fatty acids is said to be a more effective cure as it attacks the virus in a different way than other drugs.
- Instead of targeting the genetic material of the virus, MCFA's simply breaks the virus apart. The absorption of MCFAs by the virus weakens the lipid membrane of the virus and will eventually kill the virus.
- This mechanism of action makes it almost impossible for the virus to develop resistant strain to MCFAs.
- Dr. Conrado Dayrit, a medical doctor from the philippines did the first study on coconut oil for treating AIDS patients.
- His study tested the effect of monolaurin and coconut oil in 14 HIV patients, ages ranging from 22-38
- Four grams of monolaurin a day was given to four patients while five of them received 7.2 grams of monolaurin.
- The last group was given 3 1/2 tablespoons of coconut oil per day.
- At the end of the study (six months) the viral count of nine patients decreased.
- Two of them were from the first group, four from the second, and three from the third group.
- Eleven of them showed health improvements.
- This research proves that monolaurin and coconut oil can be used to treat Aids patients.




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