June 13, 2018


If you’ve found the love of your life, then there’s a good chance that this proposal will be the first and last time you’ll ever propose. This is precisely why it needs to be special and a romantically marvelous gesture of your love. With this said, it needn’t be an expensive and grand display, and it’s not always necessary to spend months preparing, although you need to be very sure that you’re completely in love with this person and want to spend the rest of your life with them, of course. You need to be sure that you’re ready for marriage and that the proposal will meet both your and their expectations.Find The

Perfect Ring

The perfect proposal should be accompanied by the perfect ring. Before asking your partner, you should spend some time selecting an engagement ring you know they’ll love. If you’re unsure about which one to pick, then consider asking them which ones they like when looking in shop window. You could pose hypothetical questions and act as though you’re not thinking about proposing, just curious as to what constitutes a gorgeous ring that your (hopefully) future fiancé would choose. Consider looking for rings such as black diamond engagement rings that might complement your partner’s individual tastes. The engagement ring is often the more special ring, with more detail. These rings are set to wow and be visually stunning, whereas the wedding ring is typically a plain band in either solid platinum gold, white gold, or silver.

Set The Scene

The place you propose traditionally will require some thought behind it, and the spot should ideally be beautiful and at a suitable time of day, accompanied by a glorious sunrise or a sunset, for example. It’s not every day that you propose, so the scene should be special, and the moment should be one to remember. This site will be forever marked as the site you professed your love. It’ll be a distinctive place for you and your partner, so consider whether you wish to ask them in another country that they’ve always wanted to go to. Asking them in another country will be memorable and fantastic. However, you probably won’t be able to return to the spot on every anniversary. Paris is considered to be the city of love. If you decide to venture to France, you can try and make the trip more special by exploring your options, and maybe travel around to find a unique location.


Before you ask the big question, you should have rehearsed what you’re going to say and how you’re going to ask your partner to marry you. You can even carry small notes in your pocket to look over beforehand if you’re feeling nervous or worried your fluff your words. Remind yourself that you’re going to be asking the person you love to marry you, and although it’s nerve-wracking, it’s also incredibly exciting. Consider traveling to the place whereby you plan to propose and work out how long it’ll take to get there, what traffic might be like, and if there are eateries nearby that you can then take your (fingers crossed) fiancé to dinner.


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June 12, 2018

How to choose a good set of makeup brushes

A good makeup kit includes the use of high quality products, as well as a set of makeup brushes. This must be composed of all the elements that are used during the make-up process, from the transport of the equipment to the utensils to prepare the skin, through a set of makeup brushes.

These tools are the key for a make-up artist to perform their work correctly, since the suitability and quality of the brushes have a great influence on the final result. In this article we will give you some of the keys so that you have a good judgment when choosing your make-up team. We will show you a wide variety of brushes, which you can obtain in online makeup stores, and we will explain what and how to use them.

The basis for a spectacular makeup goes through the correct choice of materials!

Basic knowledge about brushes

To choose the necessary equipment on each occasion it is essential that you have some basic notions about these products. The type of hair, the design, length or shape are factors that decisively influence the final result. To achieve the desired results you have to learn to choose the one that best suits your needs.

The hair of the brush

The brushes can be of natural hair, synthetic or a combination of both.

Natural hair is very useful to apply powdered products, compact or loose, and diffused. Natural hair materials are usually made from pony hair, a type of weasel whose fur is very precious. The brushes with synthetic hair, on the other hand, are harder, and are used for more precise applications, since they allow you to draw clean strokes. The creamy, fatty and fluid products are applied very well.

Characteristics that make a difference

Apart from the type of hair used, you must take into account other factors when choosing the tool in question. The size of the hair, the shape and length of the brush, for example. All the elements are important. In order to know which brush to use in each case, we will tell you in detail the different types and their use.

Within this category are several types of brushes, cataloged according to their numbering and characteristics, which serve both to extend fluid bases quickly and accurately and to apply the product in specific areas of the face. Our favorite are 15Pcs Two Tone Mermaid Facial Makeup Brushes – Pinkish Blue. They are easy to use and can blend multiple mediums. We also like 22 Pcs Nylon Eye Lip Makeup Brushes Set – Black since they bring black-elegant look. They are a complete set of brushes including Eye Shadow Brush, Foundation Brush, Concealer Brush, Smudge Brush, Eyebrow Brush, Eyeliner Brush, etc for more information Click Here for more information.

Brushes for backgrounds

They tend to be combed hair, since each type provides a different effect. The synthetic hair slides and extends the fluid base, while the natural hair is responsible for providing strength to blend with a natural finish.

Within this category are several types of brushes, cataloged according to their numbering and characteristics, which serve both to extend fluid bases quickly and accurately and to apply the product in specific areas of the face.

Powder brushes

The brushes to apply powders tend to be of natural hair, since it is the most suitable material to apply this type of products. The natural hair of white goat is one of the most frequent options. They serve both to apply the powders evenly and to define the cheekbone. They are usually large, soft and with long bristles. It is very versatile, since it has different uses.

Diagonal brushes

The brushes have a diagonal shape. In this way, when the brushes run along the line of the cheekbone, they do it so more precisely.

However, whatever your choice, you should buy at only reputable makeup stores. Based on our years of experience, is best of the best as it provides various high quality makeup brushes at very affordable prices.

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June 4, 2018

Liquid, Pencil, or Gel? What Kind of Eyeliner Should You Use


Liquid, Pencil, or Gel? Did you know that you have to factor in your skin type when choosing an eyeliner? That’s right! Picking the best type of eyeliner depends on quite a few factors, much like your foundation or lipstick. To help you make the right choice and up your eyeliner game from here on out, here’s a rundown of the three most common forms of eyeliner (we’re not counting eyeshadow used as eyeliner this time) and their pros and cons.

Liquid Eyeliner

Best for: Sharp Lines, Steady Hands, Normal or Dry Skin

Liquid eyeliner is made for clean, crisp lines so there’s no room for error. If you’re a newbie at makeup or if you know that you can’t hold your hands steady for a few seconds, you might want to choose another kind of eyeliner instead. This kind of liner also stays put once it’s applied — Shu Uemura’s Calligraph:ink liquid eyeliner is formulated to last up to 12 hours, for example — so it’s best used for special, dressier occasions. Sure you could wear liquid eyeliner everyday if you want to, but be prepared double up on your makeup removal regimen, too.

Liquid eyeliner isn’t for the smoky, smudged effect but rather a sharp and polished look. It’s best for those with smooth complexions, or at least those whose skin can be evened out easily with the use of foundation and/or concealer. That’s because liquid eyeliner adds a certain sharpness to your features that can throw imperfections into greater relief. If you need something more forgiving, perhaps a pencil liner is the better choice. Liquid eyeliner also tends to cling better to normal and dry skin; if you have oily skin, applying a setting powder or even a bit of eyeshadow powder can help the liquid to settle better.

Pencil Eyeliner

Best for: Smoky Eyes, Waterline Application, Oily Skin

The pencil eyeliner (also called kohl eyeliner or kohl pencil) has been a mainstay in the makeup industry, and its easy to see why. Kohl liners are easy to apply, even for beginners, and is the best tool to use to achieve the perfect smoky look. You can also smudge this type of eyeliner without removing it completely, creating a softer look that you can’t achieve with a liquid eyeliner. It’s also easier to find various colors of pencil eyeliners and they’re also great for waterline applications for that pop of eye-opening color. Another unbeatable advantage of kohl? They have a much longer shelf-life compared to liquid and gel liners.

If you have oily skin, pencil eyeliners are the best product for you since their formula can soak up some of the excess oil. However, it’s still good to use a bit of powder to set your eyeliner and prevent it from accidental smudges. One downside of kohl is that it doesn’t last as long as liquid or gel liners; you might need a couple of touch-ups throughout the day. However, since they’re so easy to apply (and cheap, too), it’s not as troublesome as you might think. Just make sure that you keep the tips of your kohl liners properly sharpened and you’re good to go.

Gel Eyeliner

Best for: Various Looks, Normal or Oily Skin

Gel eyeliner, despite its name, has a creamy consistency that makes it easy to apply. It is as versatile as you can get when it comes to eyeliners: you can create both a sharp cat-eye or a dramatic smoky look simply by switching the brush that you use to apply it with.  And because you can choose the kind of brush to use (unlike liquid eyeliners that usually come with a built-in applicator), gel eyeliners are quite easy to control and achieve the look you want.

One thing to remember is that you should wait for a few seconds for the gel eyeliner to set before smudging it, so you don’t wipe most of it in one go. It can also dry out your skin rather quickly, which makes it a better fit for normal or oily skin. If you have dry skin, make sure you apply enough moisturizer around the eye area so the gel liner doesn’t flake off over time.

As you can see, there is really much more than meets the eye when it comes to picking an eyeliner. With this guide, we hope that we’ve made your decision a little bit easier to make.

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June 4, 2018

10 Relaxation Techniques To Reduce Stress

Article by Relax Like A Boss

Relaxation techniques can be really beneficial to your mental and physical health, if you practice them regularly.  So in this guide, we’ll cover 10 relaxation techniques to reduce stress – and the reasons why.

Physical Relaxation Techniques.

1. Breathing Exercises.

Breathing exercises have been recognised for centuries as a powerful tool for relaxation.

From the towering mountains of Tibet to the humble office of a psychological therapist, breathing is an incredibly versatile, way to reach a state of calmness and serenity.

2. Progressive Muscle Relaxation.

Based upon the premise that muscle tension is the body’s response to poor mental health, progressive muscle relaxation has been known to significantly improve symptoms of stress and anxiety.

3. Humming.

Simply find a quiet place to sit, relax the body, inhale and let out a long ‘hmm’ sound as you exhale.

When you run out of breath, breathe in and repeat. Continue this exercise for 10-15 minutes.

4. Yoga.

Many studies have even recognised yoga as an effective intervention for illnesses such as asthma, schizophrenia and heart disease.

5. T’ai Chi.

T’ai chi has also been measured to reduce levels of cortisol in the blood, increase endorphins and reduce levels of inflammatory markers in the body.

6. Exercise.

Physical exercise is known to stimulate the release of endorphins – hormones that interact with the brain and trigger positive bodily feelings, similar to those associated with morphine.

7. Meditation.

Meditation is incredibly effective in reducing stress and promoting feelings of relaxation.

In one study conducted by Harvard, just an average of 27 minutes of daily meditation over 8 weeks produced profound changes in the brain.

8. Listen To Nature Sounds.

When you find your mind overrun with anxiety or by stress, simply reconnect with nature.

Step outside, take a deep breath, and embrace the modest beauty of the world around you.

9. Get Into A Routine.

Simply establishing a daily or weekly routine, built to maximise productivity and wellbeing, can have tremendous effects on overall health.


10. Listen To Music.

Music has long been recognised for its powerful impact on mood and wellbeing.

Choose a peaceful, soothing track or album to enjoy. Perhaps light some candles and enjoy the melody with a hot mug of tea in hand.


If you want to make the most out of these relaxation techniques, keep practicing them.

Be persistent. Consistent. And find the techniques that work for you.



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June 4, 2018

How To Revamp Your Beauty Cabinet With Top-Shelf Products

When it comes to beauty products, you want the best you can buy. Don’t settle for low-quality brands just because of the thrifty price. Upgrade your beauty cabinet with products that will actually help you achieve a gorgeous glow. As you revamp your product selection, make sure you know how to tell the difference between quality products and cheap knock-offs. Here are some tips on how to find the best beauty products:

What Makes A Top-Shelf Beauty Product?

The phrase “top shelf” is used to identify more refined, high-quality products in a variety of industries. The same goes for top-shelf beauty products: these are the beauty items that are the best on the market. Top-shelf products will have higher quality ingredients, compared to the lower shelf brands that go for cheaper materials and additives. Be mindful of what is actually in your beauty products because ingredients truly matter. When you read the label of your product, take a look at the first few ingredients because they will make up the bulk volume of the product. You should also do an internet search of any ingredients that are unfamiliar, as you don’t want to put something on your body that will cause a negative reaction. Make sure your products have a blend of vitamins, amino acids, and minerals that will rejuvenate your skin.

Which Types of Products Need to Be High Quality?

If you aren’t able to do a complete overhaul of your beauty cabinet, there are some essential items you should upgrade. You will want a high-quality nighttime facial moisturizer, so your skin can recover from your day. Choose a facial moisturizer serum that has naturally derived ingredients that are paraben free for a glowing and dewy look. Also, splurge on a facial serum that has collagen as an ingredient, so you can combat any damage from UV rays and pollution and reduce the development of wrinkles and an aged appearance. Another way to identify which top-shelf items you need is to assess your daily beauty routine. For example, if your daily makeup routine mainly relies on primer, foundation and mascara application, you should invest in the best brands of those items.

Tips For Finding Top-Shelf Products

Now that you know what a top-shelf product is, it is now your job to find products that are right for you. But where do you start your search? Begin by looking at the social media pages of leaders in the beauty industry, such as Amway, so you can follow the latest trends in top-shelf makeup. Beyond company profiles, you should also follow the most popular beauty bloggers that consistently review products. Be careful though, as many bloggers are advertising products provided by sponsors and their review may be skewed. Look for recommendations that use hashtags like #notanad and #notsponsored, so you know you’re getting the opinion of the beauty blogger rather than their sponsor.

You can also follow top-shelf beauty trends on websites like Into the Gloss, which feature the beauty collections of celebrities and other notable women. The blog won’t only guide you toward high-end products, but will also help you refine your skincare and beauty practices and routine.

The value of top-shelf products is priceless, as they will make a world of difference for your appearance. With thorough research, you can find outstanding beauty items that will work best for what you need and take your routine to the next level.

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May 31, 2018

Men’s Wedding Bands – Finding a Professional Wedding Photographer

Photographs that are shot during a wedding serve as a constant reminder of the special day. Wedding photographers often specialize in different styles and provide a variety of services. Selecting a photographer for your big day requires careful consideration in regards to the types of pictures that will document the celebration. Adequate research and interviews are crucial for ensuring that you choose the right candidate.

Wedding Photography Style

An important step is to decide the wedding photography style that you prefer. There are different photography styles and photographers who are specialists in these areas. Set aside some time to find out more about the styles and the one that is most suitable for you. Some of the styles include the following:

  • Classic or traditional- A photographer typically uses a shot list that ensures they capture a range of traditional pictures that the couple has requested.
  • Photojournalism involves a documentary approach. Photographers follow the couple and opt for pictures that are not posed. They try to tell wedding stories in a natural and authentic way.
  • Illustrative photography combines traditional and photojournalism styles. It consists of posed and planned pictures while emphasizing on informal and relaxed poses within structured compositions.
  • Fashionable wedding photography is usually more dramatic than other styles and seeks to make the subjects look more styled and glamorous. Visit https://www.mensweddingbands.com for more information.

Begin the Search

Begin your search early because booking a wedding photographer is among the first tasks that should be undertaken after identifying a venue. There is a high demand for wedding photographers, especially during busy seasons and the best ones are often booked in advance. If your wedding is during off-peak season, it will be easier for you to find a photographer at short notice. Look for a photographer well in advance for a peak season wedding.

Personal Recommendations

Reputable wedding photographers may be well known among friends and family members. You can begin your search by asking for recommendations from people you trust and know. Consider talking to people who were recently married and find out about their experience.

  • If someone recommends a certain photographer who worked at her wedding, request for the photo album.
  • It is important to note that people have varied ideas and preferences regarding what good wedding photography entails.
  • You can consult other professionals that will be working on your wedding. Wedding planners, for instance, are likely to have amazing contacts.

Avoid Amateur Photography

Although you may be tempted to hire a family member of friend to handle your wedding photography, you may end up being disappointed. Hiring a person you know does not necessarily mean they will be able to produce the pictures you want. It is unlikely that this type of person will have the required experience and technical skills to provide the best photos.

Online Search

Another good way to look for photographers is by searching online. There are many people who advertise their services and you can narrow down your search. Focus on people who have plenty of experience and provide enough information about their work and the kind of photography that they do.

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May 28, 2018

Why Taking a Vacation Can Be Good for Your Health

How many times have you said to yourself that you wouldn’t take a vacation this year as you don’t have the time? How many days have you had to drag yourself to work because you have been so exhausted? Although work is important, it isn’t good for your health to always be working and not taking your vacations, especially if you work in a stressful environment. Here are some of the reasons taking a vacation can be good for your health.

Reducing Stress

With the business world now a 24-hour operation, there is becoming more demand on employee’s time to do more hours and work odd shift patterns. All of this can cause anxiety and stress that can take its toll on your body. A study by the American Psychological Association found that vacations can be effective because they remove the employee from the reason and the environment that’s causing them stress. If you are not taking your vacations, then your stress levels can become so high that it can cause you serious problems including headaches, backaches, and heart irregularities.

Prevention of Heart Disease

There have been a host of studies that have highlighted the importance of taking vacations to prevent heart problems. In one study, men were found to be 30 percent more likely to suffer from heart disease if they skipped their vacations for five consecutive years as opposed to those who took at least one week off a year. In fact, missing one year’s vacation could increase your risk of a heart attack. These studies have found a similar correlation in women, finding that they were eight times more at risk of a heart attack if they missed a vacation for more than six years. All the more reason to be booking your hoteles en Veracruz economicos for a nice vacation.

Improved Productivity

Many people think that they are more productive if they don’t take vacations or breaks. However, the truth is that trying to maintain your peak performance for an extended period of time can be extremely difficult. Without realizing, your productivity could be slipping due to working too long without a break. It has been shown that for every 10 hours of vacations time that employees have taken, their productivity has gone up by eight percent.

Better Sleep

One of the most common problems for those with high-stress levels is sleeping issues. Restless nights and disruptive sleep are the most reported problems, due to having too much on their mind in the evenings. A lack of sleep can cause additional issues such as impaired memory, lack of alertness and lack of focus. However, there have been improvements in people who have taken a vacation at least once a year, because the time off gives them the opportunity to relax and unwind.

Taking regular time off work is something that everyone needs, whether you are the boss or a worker in a company. There are significant reasons why getting the rest you need is important to your health both mentally and physically.

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May 28, 2018

8 Effective Tips to Reduce Office Waste

It is difficult to maintain the waste at the office as compared to home. Recycling the waste is more economical than sending it to the landfill. Recycling or reusing the waste will also save a lot of money. Going green can be good for your office and as well as support every bit of the environment.  In this post, check out the eight effective tips to reduce the office waste. 

 1.  Consume less paper

Most of the office waste contains paper waste. You should try to reduce the consumption of paper. The best way you can perform this is taking the printout on double side. This will reduce the paper consumption to the half.  Next, you can appoint a person to print the paper if your employee size is greater than 50. This is because it has been observed that 30% of printing papers are sent for printing but never collected. This type of pull printing can decrease the paper consumption by 30%. Try to stop all the unnecessary or junk mail as when they are sent to print they increase the paper consumption and ultimately the waste. Try to unsubscribe from the spam and have the clean mailbox.

2.  Reduce or reuse

Reduction in the use of paper can be a good strategy to decrease the office waste. Try to have your documents in the digital format so that it will save the paper cost. Make the habit to use the one pen or highlighter as used many can increase the unnecessary waste. There are other resources also that can be recycled. Take a look at other items such as stationery, cardboard, furniture, toners, IT equipments. Have the ideas or explore the ways to reuse them or reduce their consumption.

3.  Recycling

Once you start following reduce and reuse, it’s time to explore the recycling option. The best way to recycle is to start by small and then builds on foundations over the time. Start your recycling with paper as it is the most waste products in the office. Then start the recycling of other waste materials such as glass, batteries, toners, fluorescent light bulb, IT equipment, furniture, etc.

4.  Make the Bins Visible

Most of the offices use recyclable materials but have not labeled them to know the places to recycle. The bins should be labeled to improve the visibility at the office to throw the waste material. There should be separate waste bins for each recycling material so that waste isn’t contaminated and can be recycled with ease.  In fact, you can use the color-coded bins to make it highly visible. You can also paste the picture of waste materials to throw them at the proper place.

5.  Remove General/ Personal Bins

When you start using recycling bins then it is imperative to remove the general bins placed under each staff member’s desk. The reason is simple there should be aim to have the centralized recycled bins to throw the waste there. Initially, employees will not like that but looking its huge benefits they will embrace the change and put the waste in the centralized located waste bins labeled with the items to throw. Make sure you place at the location easy to access by all.

6.  Move to Zero Landfill System

Even when you recycle the waste, there is some waste which is still a residual. This every week gets send to landfill. There are many service providers for the rubbish removal. You can incinerate the waste to eliminate the waste completely. According to a research, it has been observed that incineration benefit in the electricity production and decreases the landfill impacts. A zero-landfill office provides a compelling and powerful environment which will help to engage customers and provide inspiration to staff.

7.  Have a Recycling Awareness Day

When the adoption rate for recycling system is less then it is required to aware the employees. If the employees aren’t aware of the recycling, reducing and reusing the waste then they should be provided useful guidelines. Have a graphical representation to make them understand so that they make the habit of recycling or reusing. Make them aware the ways to reduce the waste and make sure they throw the waste in the bin labeled for it. Let them know that if everyone follows the waste reducing tips then there is saving of financial and environmental cost associated with them.

8.  Go Electric

Use the digital equipments instead of paper. This will help to reduce the paper waste. Going electric can be an effective way to reduce the waste. Paper towels used in the office can elevate the waste at the office. Try to use the air dryers instead of paper towels as it is effective and efficient saving a lot of costs.

These are some of the effective ways to reduce the waste and recycle or reuse them to make the office environment clean and green.

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May 28, 2018

6 Yoga Moves that Will Make You Look Younger and Beautiful

Having beautiful, glowing, and flawless skin can be a dream for many. Luckily for you, this article will reveal some super-stretching and anti-aging yoga poses that will make you look younger and beautiful. Please note, it’s the easiest, cheapest, and natural way to get a clean, healthy, and glowing skin. 

The air pollution, fluctuating weather, hormonal imbalance, and UV rays can deeply affect your skin and make it appear dull and gloomy. Plus, as we age, our skin suffers from various problems like wrinkles, fine lines, and dark circles. All of these problems can be tackled with some specific yoga poses. These yoga moves will not only strengthen your core, but also, they’ll flush out toxins, improve blood circulation, and make you look younger and attractive. 

So, before using cosmetic creams and lotions or undergoing expensive treatments, please follow these six-simple yoga moves to look younger and beautiful.

1. Plow

This is an advanced and tricky yoga pose that stimulates internal organs, calms your mind, stretches the hamstrings and shoulders, activates the thyroid, and stretches your skin. Here are step-by-step instructions on how to perform a plow pose.

i) Rest on your back and then place your palms beside you.

ii) Deeply inhale and slowly lift off your feet until they are forming a 90-degree angle with the floor.

iii) Support your lower back and hips with the help of your hands as you’re trying to further lift off your feet.

iv) Continue to lift off your feet and rest them above your head. Now, firmly press your toes on the mat and create a space between your chest and chin. 

2. Vertical wrinkles

Vertical wrinkles make you look old, aged, and haggard. These unwanted wrinkles can negatively impact the actual appearance of your face, especially when they appear right under our eyes. To overcome them, please practice the following facial yoga poses.

i) Widen your eyes as much as you can (until your eyes become teary or watery).

ii) Next, take a deep breath through your mouth, hold it just like a bullfrog, and then release. 

3. Sphinx and child’s pose

These yoga poses can excellently improve your posture. Furthermore, they will stretch and strengthen your chest, back, and arms. The best part is — both of these two yoga poses are easy to perform.

To practice a Sphinx pose, lie on a mat (with your face down and legs together). Your hands and forearms should be pointing forward. Take a deep breath, press palms down, and gently lift your chest and head. Hold this pose for around 15 – 30 seconds.

To practice a Child’s pose, slide hands beneath your shoulders, bend your knees, & sit on your heels. Now, lower your chest down in order to keep your head and thighs towards the floor. Stretch your arms to the front. Hold this position for around 30 – 60 seconds.

4. Shoulder stands

To perform a shoulder stand, please perform six simple steps (as described below)

i) Lie on your back (on a yoga mat or directly the floor).

ii) Now, try to lift your legs towards the ceiling & then over your head (just like the plow pose).

iii) Now, place your hands on the lower back and stretch your fingers wide. 

iv) Slowly lift the legs towards the ceiling.

v) Keep your body straight as much as you can when you’re lifting your legs. Use your hands to support your back and shoulder blades. 

vi) Hold this pose for 1 – 2 minutes and then release. 

5. Fish Pose

This is another effective yoga pose that helps you look beautiful and young. For the best results, practice this yoga pose along with a vegan diet. That’s because — a vegan diet can drastically improve your overall health and fitness.

To perform a fish pose, simply lie down on the floor (on your back). Next, place your palms and hands under your bottom. 

Press your elbows on the floor and try to lift up your chest towards the ceiling. Ensure that your back is now forming an arched position. Now, gently rest your head on the floor. 

6. Reclining Angle

Sit on a mat (please ensure to bend your knees and keep your feet flat). Now, place a pillow behind your tailbone. Grab another pillow and place it on each side of your knees. 

Your head and spine should now be resting on the pillow. Stretch your arms to the sides. Close your eyes, deeply breathe for a minute, relax and release the position. Practice this simple yoga pose on a regular basis to get a beautiful skin.

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May 25, 2018

Are you suffering from an episode of constipation? These foods will help you fight the problem before it starts.

Among the most uncomfortable sensations and conditions in your existence is constipation. That experience of going to the washroom and struggling for long periods due to poor bowel movements is an experience you want to avoid, and when it happens you want it to end as soon as possible.

Everyone experiences constipation at some point in their lives, and statistics show that about 14% of people experience it occasionally. However, if the problem persists for more than a short time (usually one to two days), then it is more serious than you think and you need some medical help when dealing with it. It can even point to bigger problems with your gut, which require medical attention.

The usual factor that makes constipation so common is the lack of fiber in the diet. That makes it easy to deal with – you need to modify and change your diet to include more fiber sources in order to stem the problem. Other causes can include dehydration, illnesses, certain medication, drug use effects like cocaine withdrawal, mental disorders or diseases that affect the nervous system. However, diet is usually a main factor, so what are the foods we are talking about, and how can they contribute to your well-being?


You may know the saying, ‘an apple a day keeps the doctor away’, and it is very factual in this instance. In fact, a medium size apple that has its skin on contains 4.4 grams of fiber – this is actually 17% of the recommended intake on a daily basis.

Out of this, 2.8 grams is insoluble, and 1.2 grams is soluble through the form of pectin. This pectin is useful to your gut bacteria, as it helps them to form short-chain fatty acids that attract water to the colon, softens the stool and reduce the transit period of the gut.



Also known as dry plums, these are a natural solution for constipation episodes. They come with high fiber amounts, with ranges of 2g of fiber for every three prunes (equivalent to 1oz. serving). In fact, this is a good choice for you as the American Heart’s Association sets it at 8% of the recommended daily fiber intake.

The fiber in the fruit, cellulose, enhances the volume of water in the stool, leading to decrease in constipation because of bulk. The fiber is also soluble and produces short-chain fatty acids when it goes through fermentation in the colon, and this increases the weight of the stool.

Prunes also have sorbitol in their list of components. This is a sugar alcohol that the body tends to absorb very poorly, resulting in more water being drawn towards the stool and having a laxative effect. In addition, prunes have phenolic compounds, which enhance the work of gut bacteria.


This wonder fruit is very essential if you want to keep the problem at bay. Rich in fiber, it actually contains 5.5 grams within a medium size fruit, one of the highest among all fruits. That amount is also 22% of the recommended daily intake.

In addition, the fruit contains a particularly high amount of sorbitol and fructose, even when compared to other fruits. These sugars both stimulate the attraction of water to the colon, therefore enhancing bowel movements.

Citrus fruit

These are of various kinds, and include grapefruits, oranges, as well as mandarins and lemons. If we put it into perspective, an orange gives you about 3.1g of fiber, 13% of the daily intake. A grapefruit gives 2.6g, which is 10% of the daily intake.

All citrus fruits have high amounts of pectin, particularly in their peelings. They also have a flavanol, naringenin, which increases the retention of fluids in the colon, leading to laxative effects. However, the research on this is not completely clear.

Green leafy veggies


Those leafy green vegetables you see – spinach, broccoli, and Brussels sprouts, to name a few – are not only rich in Vitamin C and K, but also in folate and fiber. They help the body to add some bulk to the stool and weight, which enhances the movement within the gut.

Cooked spinach (one cup) for instance, has 4.3g of fiber, which is about 17% of the daily intake. Five Brussels sprouts will provide 10% of the daily intake, so even if you may not like them much, they are good for you. One stalk of broccoli gives 16% of the recommended intake, or 3.6g of fiber.


Artichokes prove to have prebiotic effects (similar to yogurt), according to scientific research – that means they enhance the health of your gut as well as the regularity of bowel movements.

Prebiotics are carbohydrates that happen to be indigestible, though they have the important role of feeding the gut bacteria. This helps them increase their numbers and guard against the spread of harmful bacteria.

Artichokes provide some of the biggest sources. In fact, prebiotics increase the frequency of stool movement, with the additional benefit of assisting people suffering from constipation.

Sweet potatoes

These mainly contain pectin, lignin and cellulose, both helping in absorbing water into the colon. One sweet potato that is medium size has 15%, or 3.8g of the recommended daily consumption of fiber.

Scientific research proves that it also assists patients who are undergoing intensive treatment. One study showed that patients who were going through chemotherapy ate 200g of the potato every day had less signs of constipation, and also had less discomfort and straining from the treatment itself.


Legumes that include lentils, peas and beans, have a valuable use in the body other than giving it energy – they are some of the cheapest sources of fiber you can get.

They also contain very high amounts of fiber, even more than most fruits and vegetables. In fact, a cup of navy beans (cooked) has 19g of fiber, or about 80% of the daily intake alone. A cup of cooked lentils gives you 31% of the intake, or 7.8 g.

Final thoughts

Constipation is unfortunately a common problem, but you can prevent it easily by sticking to a diet that incorporates a heavy dose of fiber. After all, these foods mentioned above are not very hard to access, and you can easily get the recommended amounts, helping you stay healthy.

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