For sure there is no need to persuade you that salads are extremely healthy. They usually contain fresh raw products and therefore rich in essential nutrients. Indian food is fairly considered to be one of the healthiest as well. So take a deep bowl and mix all the benefits together. Let’s try Indian Salads.

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Green Salad of Lattuce

Ingredients:

• 0.25 cup olive oil
• 1 head of crisp-lettuce
• 0.5 cup cut black olives
• 0.5 cup endives
• 0.5 shredded big garlic clove
• 3 teaspoons apple vinegar
• 1 teaspoon water
• 1 teaspoon oregano
• parsley
• salt
• black pepper

How to make:

Tear in pieces lettuce and parsley, ground oregano. Place all the components in the salad bowl and mix together. Leave for 45 minutes. Mix up again before you serve the salad.

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Plum&Cream Salad

Ingredients:

• 150 g cream cheese in pieces
• 20 g of peanuts
• 4 big plums free of peel
• 100 g grapes
• 100 g strawberries
• 0.5 cup sour cream mixed with sugar

How to make:

Blend cheese pieces, peanuts, plums, grapes and strawberries. Bring in sour cream with sugar. Serve the salad!

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Tofu Salad

Ingredients:

• 150 g tofu in pieces
• 2 cut in rounds big tomatoes
• 1 big sliced and fried garlic clove
• 3 spoons soy sauce
• 1 spoon wine vinegar
• 1 spoon sesame oil

How to make:

Mix up tofu and tomatoes in the bowl. Bestrew mixture with garlic. Add sesame oil, vinegar and soy sauce. Mix up well, serve and enjoy!

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Light Chocolate Cake
Ingredients:

• 1.25 cup flour
• 1 cup sugar
• 0.25 cup cornstarch
• 0.5 cup corn syrup
• 0.5 c. sugar free cocoa
• 0.5 teaspoon baking soda
• 0.5 teaspoon salt
• 0.5 cup egg whites
• 1 cup water

How to make:

Take a deep dry bowl and mix all of the dry ingredients. Progressively stir in the rest of components. Bake obtained mass in pan (desirable Teflon) at 350 degrees for half an hour.

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Light&Tasty Snow-white Cake

Ingredients:

• 3 egg whites
• 0.75 cup vanilla yoghurt (take fat-free one)
• 0.5 cup fat-free dried milk
• 0.5 cup cool water
• 1 teaspoon vanilla flavouring
• 1 teaspoon almond flavouring
• 2 cups self-rising flour
• 1.5 cup sugar

How to make:

Take a deep bowl and mix up yoghurt with dried milk powder. Beat them until quite firm. Take another bowl and beat up white of eggs until still. Gently combine the beaten up eggs with milk. Add cold water and flavourings. Add self-rising flour and sugar into the obtained mixture. Line with wax paper deep cake pan and pour into the mixture. Bake at 325 degrees for 35 minutes. Top either with jam or fresh berries.

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Light Citrus Cookies

Ingredients:

• 1 cup self-rising flour
• 1 cup light yellow cake mix
• 1 egg white
• 0.33 cup sugar
• 1 teaspoon ground orange rind
• 0.5 teaspoon lemon extract
• 0.25 cup fat-free milk

How to make:

Mix all of the ingredients in the bowl. Form a paste into a ball and leave in a fridge for an hour. Roll out the dough. Keep the width app. 0.6-0.7 mm. Take a simple juice glass or cookie forms and cut out. Powder dough with sugar. Use bake sheets with Teflon covering and bake at 320 degrees for 10 minutes.

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MUSTARD (Brassica hirta) Comes from the Broccoli family. There are two major kinds of mustard, the yellow and brown. It has a pungent flavor and is used in meats, sauces, gravies and salad dressings.

NUTMEG (Myristica fragrans) Is the seed of the nutmeg fruit that comes from the nutmeg tree. Surrounding the hard shell of the pit is mace, a brilliant red, lacy, and net-like membrane. Its nutty, sweet flavor is a favorite spice in baking.

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OREGANO (Origanum vulgare) Comes from the Mint family. Oregano is related to both Marjoram and Thyme. Oregano is used in making chili powder and is the spice that gives pizza its flavor. Oregano is used with tomato, egg, or cheese-based foods as well as lamb, pork, and beef dishes.

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PAPRIKA (Capsicum annuum) Comes from the dried, ground pod of a mild red pepper. It is a bright red powder and most often used as a garnish. Paprika is a popular spice in Hungarian cooking. Paprika ranges in flavor from mild to hot. It should be stored in the refrigerator to maintain its red color.

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PARSLEY (Petroselinum crispum) Is most often used as a garnish and is a great breath freshener. It is high in Vitamins A and C and contains iron, iodine and copper. It has a light, fresh scent as well as flavor.

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PEPPER (Piper nigrum) Comes from the dried berry of Piper Nigrum. Pepper is actually berries that are picked around nine months after flowering. Black Pepper is the spiciest and the berries are picked unripened, then dried until it shrivels and the skin turns dark brown to black. White Pepper berries are ripened on the vine and soaked, to remove their outer hulls easier. Black Pepper has a sharp, pungent aroma and flavor. White Pepper is hotter and less subtle.

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POPPY SEED (Papaver somniferum) Is the small, dried, bluish-grey seeds of the poppy plant, which have a crunchy texture and a nutty flavor. There are numerous varieties grown all over the world. It is used whole for toppings on rolls or buns. The oil is used for salads.

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ROSEMARY (Rosmarinus officinalis) Comes from the Mint family. Rosemary is a popular Italian spice used in lamb, pork, chicken, and rabbit dishes. It has a tea-like aroma and a piney flavor. Rosemary leaves should be crushed before using.

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SAFFRON (Crocus sativus) Is the yellow-orange stigmas from the small purple crocus and is the world’s most expensive spice. Each flower produces only three stigmas, which must be carefully handpicked then dried, an extremely labor-intense process. It requires over 13,000 of the tiny stigmas for each ounce of Saffron. Saffron is mainly used for flavoring and coloring foods. Saffron is used in hundreds of dishes in the European countries.

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SAGE (Salvia officinalis) Comes from the Mint family. Sage is popular with pork, lamb, meats, and sausages. Sage is one of the most popular herbs in the United States. It has a fragrant aroma and a binding but warm flavor. Greeks and Romans commonly used Sage to cure snakebites and to stimulate the mind and body. It is no longer used medicinally, but at one time was used to treat colds, fevers, liver trouble, and epilepsy. Use ground Sage more sparingly than leaf Sage, as ground Sage is absorbed faster.

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SALT Is a mineral mostly mined and comes from deposits left by dried salt lakes. Salt is a colorless or white crystalline solid, chiefly sodium chloride used extensively as a food seasoning and preservative and is called Common Salt. Table salt is a fine-grained refined salt with additives that make it flow freely.

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SAVORY (Satureja hortensis) Is related to the mint family. Savory has a clean, piney fragrance and a peppery flavor. It will enhance almost any flavorful dish. It is used in soups, stews, bean dishes, and with sauerkraut. Romans used Savory as a medicine, a bee string treatment, and an aphrodisiac.

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SESAME SEED (Sesamum indicum) Are small flat seeds from a tropical Asian plant Sesamum Indicum and were the first crop grown for its edible oil. Sesame Seeds have a nutty, sweet flavor. It is used in many bread and cracker recipes, on rolls, and in candies.

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THYME (Thymus vulgaris) Is a member of the mint family. There are hundreds of varieties. Thyme is very versatile in any dish and is often used in stews, soups, meats, and stuffing. Thyme is believed to strengthen the immune system and the oil has been used in tonics to treat depression, colds, and muscular pain.

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TURMERIC (Curcuma domestica) Is a dried root related to ginger. It has a woody, earthy flavor. Turmeric can be used as an inexpensive substitute for saffron. Tumeric is one of the main ingredients in curry powder. It is also used in pickles and relishes and for coloring prepared mustard.

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ALLSPICE (Pimenta dioica) Is primarily grown in Jamaica. The berry is a reddish-greenish-brown color about the size of a pea. Christopher Columbus mistakenly thinking it was a pepper brought it back to Europe. The allspice tree is an evergreen with dark green shiny leaves and clusters of small white flowers. It’s used in catsup, pickles, baking, and in men’s spice type colognes. It tastes like a combination of spices – cloves, cinnamon, and nutmeg, which is how it got its name.

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ANISE (Pimpinella anisum) Has been used for thousands of years for flavoring, breath freshener, digestive aid, cough suppressant, air freshener, mousetrap bait, and most recently as the scent on the artificial rabbit that is used in dog racing. Anise has a licorice flavor, and it is the seeds that are used to flavor things such as candy, liquors, and toothpaste. Anise seeds were used in Roman times to pay taxes as many spices were used for monetary purposes in ancient times.

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BASIL (Ocimum basilcum) The name Basil comes from the Greek word for King and was thought of as the Herb of Kings. Like other members of the mint family, basil has been used medicinally for digestive troubles. It has a mild, aromatic odor and a warm, sweet flavor with a slight licorice taste.

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CAPERS (Capparis spinosa) Are the pickled, unopened flower buds of the caper plant. The plants are small shrubs, native to the Mediterranean area. The buds are handpicked every day, with the smaller buds being the higher quality. This is used mainly in salad dressings and fish sauces.

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CARAWAY SEED (Carum carvi) Is the main part of the plant that is used, but the entire plant is edible. Caraway seeds taste similar to anise, with a hint of dill. Their main use is in Rye breads.

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CARDAMOM (Elettaria cardamomum) Two types are grown in India, but also in Guatemala and Sri Lanka. It was used in perfumes and today is used in cosmetics. In stick form it is used for fruits and preserves. It is used ground for cakes, cookies, pies, and puddings.

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CELERY SEED (Apium graveolens) Comes from a wild variety of the celery plant. The seeds are oval in shape and light brown. The seeds are so small, it takes over 750,000 to equal one pound. It was originally grown by Greeks and Romans for medicinal qualities. It tastes like table celery with a warm slightly bitter and aromatic flavor. Celery seed is used for adding the flavor of celery to foods when the crunchiness of celery is not wanted...

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CHICORY Is the dried root of the chicory plant, roasted and ground often to be used to flavor coffee. The leaves, crisp and edible, are often used in salads.

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CHILI POWDER (Capsicum frutescens) Is the pungent fresh or dried fruit of any of several cultivated varieties of Capsicum. It is a blend of ground chili peppers, oregano, cumin, coriander, cloves and garlic powder. It can be found in varieties from mild to extremely hot flavors. Use it sparingly, tasting as you add more each time to season the food to your liking. Chili Powder is mainly used in Southwestern and Mexican dishes. It should be stored in the refrigerator.

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CHIVES (Allium schoenoprasum) Are bright green, long, hollow thin stems. It is an onion-like member of the lily family. They have a mild, onion-like taste, with just a hint of garlic. Chives are often used as a garnish, but can be used in many cooked dishes, adding them towards the end of the cooking time to retain their flavor.

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CILANTRO (Coriandrum sativum) Is the bright green leaf and stem of a young coriander plant, and comes from the Parsley family. Cilantro is also called Chinese Parsley. It has the flavor of parsley and citrus. Before it can be used, Cilantro needs to be crushed. It is used in Mexican, Middle Eastern and Asian dishes.

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CINNAMON (Cinnamomum) Is one of the oldest known spices. The spice is the tree bark rolled into sticks, quills, or ground to powder. Ground cinnamon enhances many curries and meat stews, especially those made with lamb and is also used in cakes, puddings and breads. The sticks are most commonly used in hot beverages such as mulled wine, hot chocolate or coffee.

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CORIANDER (Coriandrum sativum) Was used as a Love Potion in ancient times. It was one of the first herbs grown by the New World colonists. It is the main ingredient in most curries. Coriander is popular all over the world and is used in everything from hot dogs to pie and stews.

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CURRY POWDER Is a blend of ground herbs and spices adapted by the British settlers in India from the traditional spice mixtures found in Indian cuisine. Some like to use curry as a mild flavoring, but others prefer it as a dominant taste. It’s used in many vegetable and meat dishes.

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DILL (Anethum graveolens) Was once considered a cure-all for everything from illness to witchery. In ancient times, Knights supposedly used burned dill seeds on open wounds to speed the healing process. It is mainly used in pickles, potato salads, and other dishes that require a tangy bite.

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FENNEL (Foeniculum vulgare) Has been used for both medicinal and seasoning purposes. It’s used in pickling and many German, Spanish, Chinese, and Italian dishes including baked goods, soups, sauces and fish dishes.

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GARLIC (Allium sativum) Is a member of the lily family, as are onions, shallots, leeks and chives. It has a compound bulb made up of individual cloves, and has been used for cooking for thousands of years.

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GINGER (Zingiber officinale) Can be used to spice foods and soothe the digestive system. Ginger is believed to aid in relieving the symptoms of motion sickness, make a tingling bath, and a refreshing tea. The root (cracked) is used in chutney, pickles, preserves and dried fruit. It is used ground in cakes, cookies, breads and pot roasts.

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MARJORAM (Majorana hortensis) Comes from the Mint family. It is often mistaken for Oregano, but they are different. It is mainly used in flavoring meat dishes. Majoram’s flavor is so delicate, it’s best added toward the end of the cooking time to retain its flavor. Marjoram must be crushed before using.

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Smell and emotions are much closer than you think. Breathing in pleasant or unpleasant smells gives signals to brain, causing a sense of satisfaction or tension. It means we can affect our mood and vitality simply changing the smell around!
The best way to get the “right” smell is to use Essential oils, which are extracted from the leaves, flowers, branches, bark, seeds and roots of special plants.

Introducing essential oils in your daily life is quite easy and simple. There are many aromatherapy accessories that you can use in your room or office e.g. diffusers and aroma lamps or candles. You also can put a drop of oil on pulse points or drip 10-15 drops to a nearly full bath for a relaxing experience.
To choose the essential oil you need today, take a look on the most popular and effective oils.
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• Lavender has uplifting and relaxing effect, it calms, balances and maintains your inner peace. Lavender is highly recommended for the nervous system. It relieves depression, anxiety and helps to fall asleep.

• Chamomile has calming and soothing effect on an emotional level, helps to reduce stress, tension, and irritability.

• Ylang ylang is a good antidepressant, which calms adrenaline flow and relaxes the nervous system. It will help to get rid of feelings of anger, panic and fear.

• Bergamot relieves anxiety, uplifts and promotes positive thoughts. It uplifts the spirit and emotions with its invigorating citrus fragrance. In a diffuser it produces an uplifting, refreshingly astringent atmosphere. In addition, bergamot essential oil helps to control and balance the appetite.

• Lime uplifts, energizes and stimulates, promotes strength and friendship. Lime essential oil is an astringent, refreshing and reviving.

• Patchouly is a stimulating essential oil that promotes increased feelings of desire. Patchouli help create an amorous atmosphere. As a relaxing aphrodisiac it can reduce sexual anxiety.

• Basil has a fresh sweet and slightly spicy aroma, with light balsamic undertone. It improves memory and sharpen the mind. Basil’s properties make it also an excellent choice for support of mild nervous disorders, stress and anxieties.

• Rosemary stimulates mental activity and is a good remedy for depression, mental fatigue and forgetfulness. Inhaling rosemary oil lifts your spirits immediately. Rosemary is also believed to sharpen the memory.

• Vanilla’s deep, rich and sweet aroma has calming effect and is a known to be sensual aphrodisiac.

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One of the most important elements in decorating is colour. Valuable tool to use is the colour wheel. Thousands of colour combinations are possible, but you can use basic colour information to create the colour scheme best suited for your home and your personal taste. The steps involved in choosing colours shouldn’t deter you from selecting a certain combination or layout. Always choose the colours you like best for decorating success.

Different colours affect our moods differently. You’ve decided sky blue, your favorite colour, is going to be the main accent in your room. Before you buy enough of emerald green paint, consider the effect it will have on the appearance and mood of the room. Use the following descriptions as guides to create your colour combination:

Warm and Cosy Colours

Warm and cozy colours, located on the right side of our colour wheel, convey a message of togetherness and strength:

* Varying shades of red are commonly found in dining rooms and libraries, but are becoming popular in kitchens and bedrooms as well.
* Pure orange is an extremely warm colour. It’s very hard to tone down and is often used as an accent colour only.
* Yellow has different effects depending upon its tone and value. A sharp yellow can create a feeling of deterrence, as with police tape at a crime scene. But a pale yellow, such as cowslip, can create a bright and pleasing environment.

Cool and Soothing Colours

Cool and soothing colours, located on the left side of our colour wheel, provide a sense of calm and feelings of trust:

* As you may have noticed, most hospitals and doctors’ offices decorate with green. Green is one of nature’s most prominent colours and blends easily with any room.
* Blue is generally a peaceful colour. Light blue can make a room appear bright and refreshing, while a deep blue can create a sober mood. Use blue in any room of the house.
* Violet is getting more and more recognition due to its connection to romance. Violet is also being used in bedrooms and living rooms to communicate an air of serenity.

Pastel Colours

Pastel colours are the result of adding a large amount of white to colours. Because of the lightness of the colour, there’s little concern of clashing. Pastels create a comfortable, airy feeling in any room.

Neutral Colours

Neutral colours include shades of white, gray and black. Neutral colours are the easiest colours to use for one obvious reason; they blend easily with most surroundings. Builders typically use neutral colours on the interior of a home to accommodate the new home owners’ wide range of tastes. Neutral colours can be stylish and dramatic. For instance, black and white are neutral colours that create a wonderful palette for additional colours.

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While most of us may not spend a lot of time thinking about room color, it affects every day of our lives. Room color can influence our mood and our thoughts.
To have a beautiful home, you do not have to worry about trends. Color trends will come and go. The people who live in a home make it beautiful by choosing colors that reflect their likes and their personalities. The trick is to blend those colors you like into a pleasing combination.
When selecting color for a room, keep in mind that each color has a psychological value. Think about how those colors make you feel. Below are some emotional associations that humans tend to have with certain colors. These are important to keep in mind in order to create the mood you are seeking.
Colors in the red, orange and yellow families are referred to as “warm” colors since they evoke images associated with heat, like fire or sunshine. As a result they make us feel warm in a psychological sense.
Red raises a room’s energy level. It’s a good choice when you want to stir up excitement, particularly at night. In the living room or dining room, red draws people together and stimulates conversation. In an entryway, it creates a strong first impression. Red has been shown to raise blood pressure, speed respiration and heart rate. Unlike pink, red is associated with adult sexuality and passion. This is seen in the archetype “Lady in Red” and “The Scarlet Letter”.
In China red symbolizes celebration and luck, used in many cultural ceremonies that range from funerals to weddings. In India red is the color of purity (used in wedding outfits).
Orange is an energetic color. This color is great for an exercise room. It brings enthusiasm and excitement.
Orange brings up memories of pumpkins and Halloween. In ancient cultures orange was used to heal the lungs and increase energy levels. It has been used for attention-getting purposes, such as on caution signs.
Pink (can be cool or warm) is associated with youth and femininity. It is a “young” color represents blushing and flower petals. It is often seen in the form of prom and young bridesmaid’s dresses and signals budding female sexuality. It is meant to set a romantic mood. The bedroom can be made in a pink. But not the neon pink.

Yellow captures the joy of sunshine and communicates happiness. It’s perfect for kitchens, dining rooms, and bathrooms. However, we should be careful with yellow, because it is the most fatiguing on the eyes. It tends to create feeling of frustration and anger in people.
However, for the most part, as the popular song commutates, yellow sets a mellow mood. The yellow rose is a symbol of friendship, less passionate or threatening than red ones. In Asia yellow is sacred, and imperial.
Blues, greens, violets and their intermediates are considered cool colors because of their references to pastoral landscapes and ocean vistas. When we look at these colors they elicit feelings of peace, tranquility and relaxation.
Blue is often recommended for bedrooms and bathrooms. The color represents peaceful things such as clear blue ocean and blue sky. It’s calming and relaxing. The color brings down blood pressure and slows respiration and heart rate. The lighter shades of blue will give you calming effect. However if you opt for a light blue as the primary color in a room, balance it with warm hues in the furnishings and fabrics.

Blue is considered a business color because it reflects reliability. In China, blue is associated with immortality. For Hindus blue is the color of Krishna. For the Jews, blue symbolizes holiness. In the Middle East blue is a protective color.
Green is considered the most restful color for the eye. Combining the refreshing quality of blue and the cheerfulness of yellow, green is suited to almost any room in the house. Either it cools things down or has enough warmth for comfort and togetherness. It can be relaxing, calming and pleasant.
In China, green hats mean a man’s wife is cheating on him; it is not a good color for packaging. In India green is the color of Islam. In some tropical countries green is associated with danger.
Purple is associated with luxury as well as creativity. It gives a scheme depth. Lighter versions of purple, such as lavender, bring calming and restful effect.
Black represents power, sexuality, sophistication, formality, elegance, wealth, mystery, fear, evil, anonymity, unhappiness, depth, style, evil, sadness, remorse, anger, underground, good technical color, mourning and death. This color sets a mood of dark enchantment. Usually we don’t use black as a main room color. It’s too heavy for this purpose. However black is great for details. It gives depth to the interior.
White is what we see when all colors come together in perfect balance. It is the color of bridal gowns and angels. It represents reverence, purity, simplicity, cleanliness, peace, humility, precision, innocence, youth, birth, winter, snow, good, sterility, and marriage.
We use white in figures of speech like “pure as the driven snow” or “a white lie.”In Japan, white carnations signify death. In eastern cultures white symbolizes coldness and sterility.
These general guidelines are a good starting point in your search for a paint color. But remember that color choice is a very personal matter. You’re the one who has to live with your new paint color, so choose a hue that suits you, your family and your lifestyle.

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The most common type of light fitting is the normal 240V lamp, which has a connection directly onto the mains. Nowadays, there are two additional forms of lamp called halogen lighting, which differ from this standard. The first type of halogen fitting, commonly used in living rooms and kitchens, is 240V but uses a special halogen bulb, which provides a very bright white light.

The second type of halogen fitting is 12V or low voltage halogen lighting. This type of lighting, although fed from 240V, has a small transformer unit between the light switch and the light fitting itself. Often these transformers can be used to supply, two, three or even five light fittings (but obviously always follow the instructions that are on the fitting itself). The low voltage halogen bulbs are designed specially for use in bathrooms, ensuites, toilets with sinks – in fact, anywhere where the fittings may be within a certain distance of water.

Please be careful if fitting new lights where there are not currently light fittings – you must be aware of the need to meet building regulation requirements which stipulate regulations regarding the distance that fittings need to be from water, what voltage they should be and whether the fittings / switches need to be sealed units.

In addition, please be aware that the building regulations have now changed. Electrical work at home concerning the placement of new fittings requires the use of a qualified electrician.

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The most comfortable way to sleep means the most comfortable way to spend one third of our life! Let’s see what should be considered when choosing the best pillow.

Down pillow:
Down pillows have a filling that is made from goose down – the soft material located beneath the feathers of a goose. Goose down provides a luxurious and soft feel. However for some people it doesn’t provide adequate support for their neck.

Feather pillow:
Geese also provide another type of filling for use in pillows, which is their feathers. Such pillow is also soft, but it is firmer than a down pillow. Note, after the machine wash the filling will clump and the pillow will then be very uncomfortable to sleep on.

Foam pillow:
Foam pillows are a really nice choice when you are searching for a new pillow. A foam pillow will often be suggested if a person is complaining of back or neck pain after sleeping. It is superior for support and pressure relief. With a foam pillow you get a lot more support than you would with a down or feather pillow. If you do not suffer from any neck or back pains you might find a foam pillow too firm for your liking.

Pillow with a cotton center:
These types of pillows tend to be flatter than the other pillows. They do not hold their shape. However, some people feel very strongly that cotton pillows allow the body to rest as it naturally wants to and they faithfully use them without any difficulty.
If you choose a cotton pillow, then it is better to replace it instead of trying to wash it. Cotton pillows can become very dense over time with the weight of the body resting on them. This can cause the material to become water soaked when washed. Cotton pillows are cheap and replacing them every few months is worth the cost to avoid health related problems.

Buckwheat hull pillow:
Buckwheat hull pillows are also natural, firm, and breathable. Buckwheat hull pillows and many memory-foam pillows remain cool throughout the night.

Choosing the material that your new pillow contains is not the only decision facing you when you are purchasing a new pillow. This decision should be based also on your sleep pattern.

If you sleep most of the time on your back, then a thinner pillow is a better choice. A thinner pillow will offer sufficient support to your head without causing neck strain.For side sleepers, a thicker, firmer pillow would be the most likely candidate to enhance your evening slumber. Foam pillow are designed to provide the support between the bed and the head allowing a side sleeper to keep their neck and spine aligned. A softer pillow, for a side sleeper, would cause the head to slump and put strain on the neck.

If you tend to sleep on your stomach, a softer and flatter pillow is probably your best bet. A softer pillow helps relieve tension on your neck that a firmer pillow might cause. Sleeping on your stomach is naturally accompanied by a twisting of the neck. A firm pillow might also add strain on the neck by forcing your head up. So, for a stomach sleeper to have the most comfortable sleep, choose a soft, flat pillow, or a pillow that allows you to add or remove the fill to personalize your comfort. If you usually sleep on your stomach, you may find that a flat pillow is best, placed under your chest. By the way, not using a pillow at all may work for stomach sleepers too.

If you sleep most of the time on your back, then a thinner pillow is a better choice. A thinner pillow will offer sufficient support to your head without causing neck strain. Back sleepers also usually need cervical neck support, but also need less pressure on the back of the head. Contour shaped follow pillows are perfect for this. They are designed with a valley for the head and a groove for the neck. The nice thing about that shape is that if you end up rolling to your side, you’d still receive the same benefit as a side sleeper.

Your pillow should also suit the type of mattress you have. If your mattress is very firm, you will want to choose a thicker pillow. If your mattress is softer, a thinner pillow would be better.

Ideally, a bed pillow should be replaced every year or two, but don’t wait too much longer than that. Pillows that aren’t replaced often enough can harbor loads of dust mites, and can contribute to allergies or asthma.
When your bed pillow starts bunching up, getting hard, or stays too flat, it’s time to think about replacing it.

Having the right pillow for you can give you a refreshing sleep that allows you to wake up ready for the day.

Night-night!

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Home Gym Buying Advice

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So you are thinking about buying home gym? There are several issues you should think about.

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• First of all, will you really use the equipment once you’ve bought it? Of course, your intentions might be the best, but having another space consuming dust collector in your apartment is not what you would like to have, right?
• Find the home gym that you will enjoy and feel motivated to use. The equipment should better be adjusted to different levels of fitness as you progress.
• Buy a quality barbell & Power Rack. You don’t want accidents when lifting weights overhead, on your back, above your chest. Pay a little more for quality. You only buy equipment once.
• Make sure you have sufficient space for the equipment you intend to buy – low ceilings may get in the way of weights.

The benefits of a home gym

• Home gyms generally concentrate on resistance work to build muscle (for men) and tone muscle (for women). Women should not fear developing huge muscles by doing weight training / resistance work as this is unlikely to occur – the male hormone testosterone is necessary to build big muscles. Ladies develop nicely toned muscles.
• Weight training reduces the risk of osteoporosis – brittle bone disease.
• When you gain muscle tone, your basal metabolic rate increases – ie you burn more calories even whilst sleeping as it takes more energy to maintain a blood supply to muscle than it does to fat.
• You will be able to tone all body areas including arms, chest, shoulders, legs, back and stomach.
• You will be able to exercise at a time to suit you. It’s particularly useful if you are restricted to the home or do not want to exercise in front of other people.
• Besides, more comfort, you cut expenses. One investment that would last for long time. And if you ever quit strength training, you can always sell your home gym equipment.
• You’ll win more time. No time lost waiting for the squat rack or bench. No time lost waiting in the showers. No time lost driving to the gym & back. Weekends, holidays & working shifts are no more a problem. You workout when & how you want.

Downside of building your home gym

• It’s an initial investment, you need space & you’ll have to motivate yourself.

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