Awesome Ways to Get an Hourglass Figure

Many people think that in order to have an hourglass figure (full bust and hips, small waist), you have to be born with the right genetics. To some extent, this is true but any woman can have this figure, and no, you don’t have to go out and get expensive cosmetic surgery to do so. You just need to have enough of a desire to have this figure that you will work hard for it. Here are some of the things you will need to do in order to have a perfect hourglass figure.

1. Eat Properly

Great bodies are made in the kitchen. We all know that in order to be healthy, we need to follow a healthy, well-balanced diet. This is especially important when you are trying to get that hourglass figure. For instance, if you need to lose weight, you will need to cut your caloric intake.

You should also be eating healthy foods, such as fruits and vegetables, good proteins, good fats (yes, we need fats, but there is a difference between the good and the bad), fiber, decrease your overall sugar intake, etc. Also, start drinking more water. Not only will it help you to lose weight, it will also do wonders for your skin, hair, and nails. Drinking water will also help you to eat less, because your brain will be fooled into thinking that you have eaten.

2. Get Waisted

Another great way to gain an hourglass shape is through waist training. Latex waist trainers especially work great with your normal exercise routines as it helps rump up perspiration in the mid section while molding your body into an hourglass figure. Waist trainers also minimize the overall amount of food you eat and also make you seem like you have an hourglass shape with it on. Many celebrities swear that nothing does a better job in giving you an hourglass figure than a waist trainer.

3. Do the Right Workouts

Everyone needs to get at least a couple of minutes of exercise each day in order to maintain good health. If you want to get an hourglass figure, you need to do specific types of exercises. For instance, you will want to do exercises such as sit-ups, twists, etc. to reduce abdominal fat and get it toned up. You will also want to improve the muscle tone in your butt and breasts, which is going to make them look larger without making them look fat.

It is also a good idea to walk or run to keep your legs well-toned. Don’t forget to work your arms as well, because even if you get that hourglass figure, you won’t be happy if you still have flabby arms. Some recommended exercises that will help you achieve the hourglass shape include:

• Cardio – This is going to help slim down the mid section of your body, and get your legs nice and toned. Some of the best cardio workouts you can do include jogging, riding a bike, interval training, and dancing. To reach your goals, it is recommended that you do 30 minutes of cardio, five times each week. To emphasize on your waist, it’s recommended to do these exercises with a waist trainer.
• Butt Toning – There are specific exercises you can do that will help firm and tone your butt. These include lunges, squats, and leg curls.
• Leg Toning – Toned legs are part of the perfect hourglass figure. To get great legs, some of the exercises you should be doing include lateral step-ups, side lunges, and Pilates.
• Upper Body Toning – Don’t forget about your upper arms and shoulders. Exercises you can do to keep these areas toned include bench dips, shoulder presses, and arm circles.
• Increase Your Breast Size – You can do this without surgery if you are doing the right exercises. To increase the size of your breasts, try doing push-ups, bench presses, and dumbbell flies.

Source: http://perk.fm/4s93l

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Are You Eating Enough 'Powerhouse' Vegetables?

Watercress, Chinese cabbage, chard and beet greens are among the most nutrient-dense "powerhouse" vegetables, packing a huge dose of vitamins and minerals into every calorie, a new study reports.

At the same time, don't expect to receive huge amounts of nutrition from raspberries, tangerines, garlic or onions, the findings suggest.

National nutrition guidelines emphasize consumption of powerhouse fruits and vegetables, which are strongly associated with reduced risk of chronic disease.

But until now, the study author noted, nutritional value of veggies hasn't been ranked in a way that would show which best qualify as nutrient-dense powerhouse foods.

 For the report, Jennifer Di Noia, an associate professor of sociology at William Paterson University in Wayne, N.J., crafted a list based on the nutritional density of fruits and vegetables, using data from the U.S. Department of Agriculture.

"Higher-ranking foods provide more nutrients per calories," Di Noia said. "The scores may help focus consumers on their daily energy needs, and how best to get the most nutrients from their foods. The rankings provide clarity on the nutrient quality of the different foods and may aid in the selection of more nutrient-dense items within the powerhouse group."

Di Noia calculated the nutrition contained in 47 fruits and veggies, finding that all but six met the criteria as a powerhouse food.

Cruciferous and dark green leafy vegetables dominate the top 10. They are, in order, watercress, Chinese cabbage, chard and beet greens, followed by spinach, chicory, leaf lettuce, parsley, romaine lettuce and collard greens.

All the top vegetables contain high levels of B vitamins, vitamin C, vitamin K, iron, riboflavin, niacin and folate -- nutrients that help protect people against cancer and heart disease, the researcher noted.

These leafy vegetables taking the top powerhouse spots "makes sense," said Lauri Wright, a spokeswoman for the Academy of Nutrition and Dietetics.

"They have a lot of the B-vitamins and a lot of fiber in the leaves," said Wright. "If you think about plants, that's where they store their nutrients. Those green leafy vegetables have a lot of minerals and vitamins and fiber in those leaves, and very few calories.

"People who chop off the leafy part of vegetables such as celery, carrots or beets are "actually cutting away some very good nutrients," said Wright, an assistant professor at the University of South Florida College of Public Health in Tampa.

The six fruits and vegetables that didn't make the list as powerhouse foods are raspberries, tangerines, cranberries, garlic, onions and blueberries. While all contain vitamins and minerals, they are not densely packed with important nutrients, the study said.

The full list is published June 5 in the journal Preventing Chronic Disease.

 Folks will get good nutrition from the powerhouse veggies whether they eat them raw or cook them, as long as they don't boil them, Wright said.

"Fresh, you have 100 percent of the vitamins and minerals," she said. "When you cook it, you might lose a small percentage, but it's not significant."

Boiling, however, can drain veggies of B-vitamins, vitamin C and other nutrients, Di Noia and Wright said.

Cooks who choose to boil spinach or collard greens should save the nutrient-rich water, either including a little with each serving or re-using the water in sauces or soups, Di Noia said.

Wright agreed. "We encourage you to use the liquid. If you have a bowl of green beans, have some of the liquid with your serving of beans," she said. 

Source: http://tinyurl.com/AreYouEatingYourVeggies

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