Now that you have decided, set your goals, assess your shortcomings, think of ways to overcome them and then start.

Starting with tips for physical exercises.

1)    An early morning brisk walk for 30 minutes can be very invigorating.

2)    Yoga or breathing exercises regulates your airflow, supplying adequate amount of oxygen to your lungs thus purifying your blood. It also relieves you from stress and strain.

3)    30 minutes in a gym will tone your muscles.

4)    Avoid the lift while climbing stairs, unless you have been advised otherwise on medical grounds.

5)    Try using electrical gadgets to the minimum. Doing stuff with your hands will do you good, for instance put away your dishwashers.

6)    Use gadgets, which can be manually operated, like manual lawn mowers.

7)    Reduce the use of your automobiles for short errands, walk down to the malls.

8)    Stop, don’t use the remote, go near your television and operate it manually. This will account for some exercise.

9)    Include more fruits and vegetables in your daily diet.

10) Avoid using frozen food. Emphasize on the consumption of fresh food.

11) Eat natural fibers as they help digestion. Eat wholesome grains.

12) Eat products having a low content of fats. It will keep the heart healthy

13) Increase the consumption of grilled food. Avoid greasy and oily stuff.

14) Use emotional stress busters. Laugh aloud, sing, be merry.

15) Relax. Take out some time to relax with your favorite movie or book

16) Avoid going shopping with an empty stomach. You may end up with junk food.

17) AVOID junk food.

18) Exercise with friends. It inculcates in you a sense of a healthy competition

19) Do natural exercises like lifting your own shopping bags. It strengthens your biceps.

20) Reduce the use of alcohol. Fix up certain days in a week and have it only on those days and stick to it. This will also teach you self restraint

21) Resort to better options like fruit juices, milk and milkshakes, etc.

22) Replace fried stuff with nuts and dry food,(less oily) when it comes to snacks

23) Combine physical activity with pleasure. As you stroll you can be with nature, explore it’s beauty and capture it in your camera. You will love it.

24) Opt for herbal tea instead of coffee as it contains caffeine, which is harmful for health.

25) Avoid canned food. They contain extra salts, which are used as preservatives, which can be harmful for health.

26) Some emotions like fear, worry, anger and grief have a very negative effect on the body, the mind and the psyche. Try to overcome them.

27) Try to control your temper. It can take its toll if it is not controlled.

28) Hurry, worry and curry are the biggest causes of anxiety, which in turn causes hypertension. Relax and go at a slow pace.

29) Maintain a good posture. Try to keep your spine straight. Besides building your confidence it also keeps many diseases at bay.

30) Last but not the least. Always be positive. Look at the brighter side of life.

Count your blessings, name them one by one and thank the lord for all he has done. Do you have any special tips for others?

But, what if we say that we have got the recipe for some low-fat, low-sugar warm chocolate mousse and tiramisu for you! Too good to be true? Read on!

Black Forest Mousse Cake

Cocoa delivers a rich, chocolaty flavor but has lesser in fat content than chocolate, and a dollop of mock whipped cream spiked with cherry brandy adds up to create a slice of pure heaven that soothes not only your sweet-buds but all your senses.

Preparation time 20 minutes
Baking time 25 minutes

You Will Need
Cake
1 cup all-purpose flour
1/2 cup granulated sugar
1/3 cup unsweetened cocoa
1/4 teaspoon salt
5 large egg whites
1 teaspoon vanilla extract
1 pound fresh Bing cherries, pitted and cut in half (1 1/2 cups)
1 tablespoon confectioners’ sugar

Cream
4 ounces reduced-fat cream cheese, at room temperature
3 tablespoons low-fat sour cream
2 tablespoons cherry preserves
1 tablespoon Kirsch (cherry brandy) or rum (optional)

What to Do
1. Preheat the oven to 350°F and line a 9-inch round cake pan (2 inches deep) with parchment paper. Sift the flour, 1/4 cup of the granulated sugar, the cocoa, and salt on a piece of wax paper.

2. Using an electric mixer on high, beat the egg whites in a clean, grease-free large bowl until soft peaks form. With the mixer running, beat in the remaining 1/4 cup of the granulated sugar, 1 tablespoon at a time, and the vanilla extract. Continue beating until the egg whites are glossy and smooth, and stand up in stiff peaks.

3. Sift the flour-cocoa mixture over the egg whites and fold in gently with a wire whisk, just until the flour disappears. Do not over mix. Using a rubber spatula, lift the batter into the pan. Smooth out the surface, mounding it slightly in the center, then sprinkle the cherries evenly over the top of the cake.

4. Bake the cake until the cake has risen and is just firm to the touch yet still moist on top, about 25 minutes (a toothpick inserted into the center should come out with moist crumbs). Transfer the cake to a wire rack to cool slightly.

5. Sprinkle the cake with the confectioners’ sugar before serving. If you wish to serve with the mock whipped cream, blend together all of the ingredients and serve each slice of the warm cake with a generous spoonful.

Some More Ideas
Warm strawberry-chocolate mousse cake: In place of the cherries, use 1 1/2 cups sliced ripe strawberries (about 1 pint whole berries).

Raspberry-chocolate mousse cake: In place of the cherries, buy 1 pint fresh raspberries. Use 1 1/2 cups whole fresh raspberries in place of the cherries in the cake and garnish the warm cake with the rest of the berries.

Winter Black Forest mousse cake: When fresh Bing cherries are not in season, substitute 1 1/2 cups of canned, pitted sweet dark cherries. Drain the cherries well before sprinkling them over the top of the cake batter.

Plus Points

• Like egg yolks, egg whites also provide protein but do not contribute any of the fat or cholesterol found in the yolks.
• Ounce for ounce, cocoa contains 79% less fat than baking chocolate and five times as much iron. Your body does not absorb this iron as well as the iron in meat, but the vitamin C in the cherries helps.

Serves 6

Nutritional Information
Each serving provides calories 195, calories from fat 11, fat 1g, saturated fat 0g, cholesterol 0mg, sodium 143mg, carbohydrate 42g, fiber 3g, sugars 23g, protein 6g. Good source of folate, riboflavin, thiamine.
Exchanges: carbohydrate 3

Do you such low sugar recipes to share with other?

Running a marathon is no child’s play. But, proper physical training, a balanced diet and above all the right kind of attitude can ensure even non-runners to finish all 26.2 miles.

Step it Up!

Marathon is an extreme sport and requires tremendous amount of stamina and high level of physical fitness. A minimum of six months’ training is recommended for people who are already in reasonable shape and if you are not one of those lucky you might like to start a couple of years before actually participating in one. A marathon requires a lot of advance training. Choose a fitness routine that is best suited for your fitness level. No matter how physically fit you think you are, it’s always advisable to consult a physician before you embark on a rigorous regime. Don’t be too hard on yourself and slowly increase the pace and duration. In the last month prior to the event, aim at three walks of 18 to 22 miles. Give a minimum of 7 days between these for recovery.

Run less in the last two weeks and cut your mileage in half to achieve the Taper Effect. On the day of the marathon remember to pace yourself.

Weekly schedule

Marathon week

Take short runs during the week before the marathon.  If the marathon is on Sunday, you will run 20 miles the previous Sunday, rest on Monday, then run very short distances Tuesday, Wednesday, and Thursday and rest as much as you can on Friday or Saturday. During this period sleep as much you can or just lie down and relax.

Attitude takes you a long way!

Train your mind along with your body.

Set achievable goals. Challenge your limit. Self-confidence and resilience are bound to come handy especially around the 20^th mile. As the saying goes, “Your body will carry you well till Mile 21 and after that, it is sheer will power!”

Eat Healthy

A balanced diet is a vital part of the preparation. It is important to follow a balanced diet not only during the actually event but through the months leading to it.

Get the right combination of protein, grains and fruit and vegetables. Salads and raw vegetables are especially beneficial because they are rich in nutrients. Go for fish and chicken and avoid red meat. Whey and soy products are a good substitute for animal protein. It goes without saying that fast foods can not be a part of your marathon diet. Concentrate more on carbohydrates and proteins and fat intake should be done in moderation. Avoid saturated fat and low quality carbohydrates. Increase your carbohydrate consumption as your training intensifies. Make sure the food you eat is easily digestible. A marathon runner needs calories that can deliver both quick and long-lasting fuel. It is important to replenish lost fuel, both during and after a run.Last but not the least… drink plenty of fluid and avoid ‘junk’ food.

…what about some music!

Well some people really need music to motivate them and if you are one of them it would be fun if you can pick some songs that have a specific BPM (beats per minute) to match your cadence. However, try not to put the volume too high as not only it might be dangerous while running outdoors, you would also miss most of the cheers and excitement of the race. But, while practicing on treadmill it is perfectly fine to put on that i-pod!

Are you preparing for a marathon? Which Marathon? Do you have some tips for other readers?

However, there can be no weight loss without exercising. And, given our sedentary lifestyle, getting into shape seems to be more of a challenge than ever. Often busy schedules and expenses of a gym membership, lead to many people never making it there.

So why not exercise in the comforts of your own home? Well, you can try doing this simple routine that would hardly cost you anything as it makes use of things you already have in your house. Most of these workouts can be done in 10-15 minutes.

Here are some activities:

1. You are sure to have a chair. Sit down and stand up. Do this for five minutes as warm up.

2. Move to the stairs. Start climbing up and down one stair at a time. In case there are no stairs, use a small step stool. Place it next to the wall so that you can place your hand on the wall for balance. Now go up and down on the stool. This will help tone your calf muscles.

3. Go and stand with your back against a wall. Keep your feet about a foot away from the wall. Now, slide down the wall until your hips are parallel to the knees. Keep your back pressed against the wall and place your hands comfortably on the thighs. Hold this position as long as you can, say a minute. This will help melt the fat on your tummy, thighs and buttocks.

4. Sit on a chair and hold water bottles in each hand. Curl them up toward your shoulders to work the biceps. You can do three sets of 12 with some rest in between sets. Drink some water while you rest. This exercise will work your biceps.

5. Walk up to your bath tub (you can also use a chair) and sit on the edge. Place your hands on the edge of the tub with your fingers hanging over the front edge. Pull yourself off the edge so that you are supporting yourself with your arms. Lower yourself down and up by bending your elbows. Do three sets of 12. This exercise is for the back of the arms, the triceps.

6. Take those water bottles again and this time open your arms out to the sides. Raise them till they are at shoulder level. Then return them to your sides. This exercise works your shoulders. Ensure you keep the same amount in each bottle.

7. You can finish your workout by lying down and locking your feet under the table. Now lift your hips off the floor and squeeze the hips and buttocks. Lower back down. This will put pressure on your tummy and the back of your legs. You can do three sets of 10 lifts.

In the end, please lie flat on the floor, arms by the side and legs extended straight. Breathe in and out while you relax.

Do this regularly and you are sure to be floored with loads of compliments in a few weeks! So, happy exercising. You have to sweat it out to stay fit and healthy.

ALMOND OIL (Badam): It is a very good nutritive tonic for skin, it softens your skin, helps in removal of superficial degenerated cells and hair. It is antipruritic and emollient. Used extensively for body massage, making creams, lotions, moisturizing agents.

BERGAMOT OIL: It is a powerful antiseptic and is excellent for treating sores. It increases photosensitivity of skin, therefore used in sun block cream preparation, used for acne, seborrhea of scalp, psoriasis, ulcers, wound. It should be used after dilution.

CLOVE OIL: Is a skin tonic in small doses (1-2 drops) when added to the mask for its stimulating effect. Extensively used for tooth aches. Best oil to beat the wisdom tooth pain.

CHANDAN OIL: Provided very cooling sensation to the skin, relieves tension and anxiety – perfect de-stress oil, sexual stimulant.

CHAULMOOGRA OIL: Nerve tonic, removes dead cells, Used in eczema, psoriasis, leprosy. This oil is used to treating skin ailments.

EUCALYPTUS OIL: Expectorant, local antiseptic. Cleans nasal passage, useful in sinusitis, bronchitis, muscle pain, swellings.

JOJOBA OIL: Used in high grade cosmetics in replacement of Sperm Whale Oil. Golden colour, thin liquid, with excellent absorption rate into the skin. Unaffected by high temperature and it does not become rancid when exposed in room temprature. Used as moisturizer, conditioner in Shampoos and also for treating acne & psoriasis. It is the most commonly used hair growth stimulant and rejuvenant. You hair spa kit must have Jojoba Oil.

JUNIPER OIL: 1 drop in a glass of warm water acts as antiseptic gargle, heals infected gums, prevents bad breath. Steam inhalation relieves cold and cough. Massage using juniper oil gives relief, helps to relax, useful in neuralgia, sciatica, rheumatism. It is useful while treating acne, oily skin and seborrhea of scalp. It is a very goodskin tonic.

LAVENDER OIL: Indeed a very useful oil especially when symptoms are due to nervous problems. It helps to relax, it is a  good sedative. A drop of Lavender Oil in baby’s bath tub helps baby to fall asleep. It is used for healing burns, wounds, cracks, inflammation of skin. Widely used to treat acne, psoriasis, sunburns, loss of hair & migraine.

LEMON OIL / ORANGE OIL: Very useful as a cleansing agent, has rejuvenating action on skin. Add few drops in your bath tub for refreshing feeling. Used for broken capillaries, skin wounds and a good anti-ageing oil. Relieves anxiety and depression.

LEMONGRASS OIL: Helps while treating acne, open pores. Good tonic for skin, improves muscle tone in slack tissue.

PATCHAULI OIL: Useful in relieving anxiety and depression in small dose but sedative in large dose, helps to heal cracked skin, weeping sores and wounds.

PEPPERMINT OIL: Acts as a skin cleanser, helps in treating dandruff, hair fall  and useful in mental fatigue, headaches, migraine…etc. It increases your memory power too.

YLANG-YLANG OIL: This essential oil helps in relieving anxiety, depression, insomnia, tension, and is commonly used for oily skins.

Hope the above introduction will help you choose the correct essential oil while you arrange for a Home Spa treatment.