Wednesday, September 30, 2009
Achieve Fitness By Choice, Not By Force
Achieve Fitness by Choice, Not by Force
By Meetu Nadir
Although, a majority of people understand the need to lead a healthy and fit lifestyle, only a few follow the routine in their everyday lives. This is especially true in case of women, who consider exercise to be a tiring and boring activity and hence they shy away from a regular workout. But, what most woman are not aware of, is the fact that exercise does not necessarily require them to spend hours on a treadmill, or do push ups or any other such things that might freak them out.
In fact, fitness can be achieved by combining work with play. It is important to remember that exercising basically involves making you body move. So, for women who don't want to spend time at a gym, exercising can be as simple as going for a walk, playing their favorite sports and games or anything else that requires body movement. Making any sports activity a part of their daily routine, not only ensures that the women remain fit but also makes them have some amount of fun. And the icing on the cake is that even friends and families can also become involved in these sports activities. Now, what can be more enjoyable if one gets to spend time with family and friends, in addition to remaining fit?
Another way for ladies to keep themselves fit, is to work with children. The task of keeping up with children is a great way to mix exercise with parenthood. Small babies often keep their parents on toes as the parents move them and their paraphernalia all day. Even minor activities like carrying an infant, walking him or her when colic strikes, pushing a carriage and then a stroller, and even dealing with endless rounds of laundry, keeps parents and especially moms, in motion.
However, when children grow up and become more self-reliant, parents take that as a cue to sit down and rest. But soon the physical inactivity starts taking its toll and the women, whose day was spent, running around their children, suddenly become fatigued by just waking in the garden. This is perhaps the first indication that they are loosing their fitness and need to look into the matter seriously.
But what happens when children grow up and like to spend more time with their friends. Don't worry as there are still plenty of other methods that women can adopt to remain fit, including trying their hands at gardening, or maybe mowing the lawn, or perhaps organizing a regular walk around the block with friends. The choices are endless and one only needs to have the zest to choose an option that appeals most to their personality and then make it a part of their daily routine.
So, it can be easily said that to keep fit one does not necessarily have to go t a gym against one's wish. This will anyways not work as a person can be forced to do something only for a certain period. But to maintain a routine of fitness for a lifetime, people need to choose a means that appeal to their nature, which will ensure that they carry it out through their entire lives
Meetu Nadir
Freelance Writer
http://www.meetusreflections.blogspot.com
Article Source: http://EzineArticles.com/?expert=Meetu_Nadir
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By Meetu Nadir
Although, a majority of people understand the need to lead a healthy and fit lifestyle, only a few follow the routine in their everyday lives. This is especially true in case of women, who consider exercise to be a tiring and boring activity and hence they shy away from a regular workout. But, what most woman are not aware of, is the fact that exercise does not necessarily require them to spend hours on a treadmill, or do push ups or any other such things that might freak them out.
In fact, fitness can be achieved by combining work with play. It is important to remember that exercising basically involves making you body move. So, for women who don't want to spend time at a gym, exercising can be as simple as going for a walk, playing their favorite sports and games or anything else that requires body movement. Making any sports activity a part of their daily routine, not only ensures that the women remain fit but also makes them have some amount of fun. And the icing on the cake is that even friends and families can also become involved in these sports activities. Now, what can be more enjoyable if one gets to spend time with family and friends, in addition to remaining fit?
Another way for ladies to keep themselves fit, is to work with children. The task of keeping up with children is a great way to mix exercise with parenthood. Small babies often keep their parents on toes as the parents move them and their paraphernalia all day. Even minor activities like carrying an infant, walking him or her when colic strikes, pushing a carriage and then a stroller, and even dealing with endless rounds of laundry, keeps parents and especially moms, in motion.
However, when children grow up and become more self-reliant, parents take that as a cue to sit down and rest. But soon the physical inactivity starts taking its toll and the women, whose day was spent, running around their children, suddenly become fatigued by just waking in the garden. This is perhaps the first indication that they are loosing their fitness and need to look into the matter seriously.
But what happens when children grow up and like to spend more time with their friends. Don't worry as there are still plenty of other methods that women can adopt to remain fit, including trying their hands at gardening, or maybe mowing the lawn, or perhaps organizing a regular walk around the block with friends. The choices are endless and one only needs to have the zest to choose an option that appeals most to their personality and then make it a part of their daily routine.
So, it can be easily said that to keep fit one does not necessarily have to go t a gym against one's wish. This will anyways not work as a person can be forced to do something only for a certain period. But to maintain a routine of fitness for a lifetime, people need to choose a means that appeal to their nature, which will ensure that they carry it out through their entire lives
Meetu Nadir
Freelance Writer
http://www.meetusreflections.blogspot.com
Article Source: http://EzineArticles.com/?expert=Meetu_Nadir
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Stop Taking Me For Granted
Stop Taking Me For Granted
By Jeff Scott
Have you ever had those words said to you? Ouch! It is possibly true, but hurtful none the less.
It's usually during an argument. Of course it's a subjective point of view, but usually not without some validity. It sounds like you don't care. But it is sometimes quite difficult to tell when it's happening. Often the only time you know you have taken someone or something for granted, is when something dramatic happens in your life.
The reason why we do this is because it has become part of our daily routine and we are virtually operating on autopilot. And if this includes how you treat your partner, then you could be swimming in dangerous waters.
But really, routines are not always bad things. We have so many things in our daily life that if we were to think of all of them, we wouldn't get anything done. If we had to think every time we cleaned our teeth or got showered or got dressed, life would become a nightmare.
Imagine having to think how to drive our car when we go to work. Going through what has to be done before we start the engine, checking where the indicators are, how to turn on the lights.
It would be just like the first time we ever got in the car and were shown how to do all these things by the instructor.
So routines cannot be avoided if we wish to run our daily life efficiently. But again, taking things for granted can rob your life of so much pleasure and excitement.
We all get used to the sun coming up in the morning. It's not a big deal, or so we think. It happens every day and we never give it a thought. We get used to the trees and flowers, to the fresh air we breathe, the change of the seasons, the sound of birds singing. But just imagine for a moment if were deprived of any of these routine happenings. Imagine if you couldn't hear the birds sing, because you were deaf or locked away in some stinking jail in the middle of a wilderness where there are no birds even if you were set free.
And what about the change of seasons? Do you complain when the summer ends and the autumn days bring cooler weather. Just think, if you lived in the middle of the Sahara desert you wouldn't be aware of the time of year because every day would bring unremitting sunshine and there would be no plants or trees coming into blossom or losing their leaves.
There are thousands of aspects to your life that you probably have never given a second thought to for many years.
So stop now and think about your life. Do a mental exercise and go through all the different aspects like, your health, your family, your employment, your friends, your home, your possessions, your country. Think what it would be like if you didn't have them. Realise how lucky you are.
The author is a retired business man who is passing on the experiences of life he has gained over many years. See his new site at Leather Car Seats and also Chicco Car Seats.
Article Source: http://EzineArticles.com/?expert=Jeff_Scott
By Jeff Scott
Have you ever had those words said to you? Ouch! It is possibly true, but hurtful none the less.
It's usually during an argument. Of course it's a subjective point of view, but usually not without some validity. It sounds like you don't care. But it is sometimes quite difficult to tell when it's happening. Often the only time you know you have taken someone or something for granted, is when something dramatic happens in your life.
The reason why we do this is because it has become part of our daily routine and we are virtually operating on autopilot. And if this includes how you treat your partner, then you could be swimming in dangerous waters.
But really, routines are not always bad things. We have so many things in our daily life that if we were to think of all of them, we wouldn't get anything done. If we had to think every time we cleaned our teeth or got showered or got dressed, life would become a nightmare.
Imagine having to think how to drive our car when we go to work. Going through what has to be done before we start the engine, checking where the indicators are, how to turn on the lights.
It would be just like the first time we ever got in the car and were shown how to do all these things by the instructor.
So routines cannot be avoided if we wish to run our daily life efficiently. But again, taking things for granted can rob your life of so much pleasure and excitement.
We all get used to the sun coming up in the morning. It's not a big deal, or so we think. It happens every day and we never give it a thought. We get used to the trees and flowers, to the fresh air we breathe, the change of the seasons, the sound of birds singing. But just imagine for a moment if were deprived of any of these routine happenings. Imagine if you couldn't hear the birds sing, because you were deaf or locked away in some stinking jail in the middle of a wilderness where there are no birds even if you were set free.
And what about the change of seasons? Do you complain when the summer ends and the autumn days bring cooler weather. Just think, if you lived in the middle of the Sahara desert you wouldn't be aware of the time of year because every day would bring unremitting sunshine and there would be no plants or trees coming into blossom or losing their leaves.
There are thousands of aspects to your life that you probably have never given a second thought to for many years.
So stop now and think about your life. Do a mental exercise and go through all the different aspects like, your health, your family, your employment, your friends, your home, your possessions, your country. Think what it would be like if you didn't have them. Realise how lucky you are.
The author is a retired business man who is passing on the experiences of life he has gained over many years. See his new site at Leather Car Seats and also Chicco Car Seats.
Article Source: http://EzineArticles.com/?expert=Jeff_Scott
Tuesday, September 29, 2009
Are You Eating Enough Beauty Foods
Are You Eating Enough Beauty Foods
Eating certain foods can dramatically improve the appearance of our skin, hair, nails, and eyes.
A diet rich in "phyto-compounds" can stimulate DNA repair, increased collagen production, reduce inflammation, and improve blood flow. This not only keeps you healthy but it keeps you looking younger longer.
Creams and lotions can do wonders for your skin, but your diet is by far the most crucial when it comes to having healthy skin.
Beauty is dependent on the overall health of your body. In order for your skin to look attractive and vibrant you need to make healthy lifestyle choices, and a great place to start is with the foods you eat.
So if you want your skin to feel soft and look firm here are a few foods that you can eat starting today.
Blueberries: These blue little balls are one of natures most potent anti-aging foods. They help keep the skins elasticity, strengthen the gums, and contribute to the health of our eyes.
Brazil nuts: Help protect our skin from UV rays and they help reduce dryness.
Strawberries: Help protect our skins collagen structures. Collagen is what keeps our skin firm. Wrinkles form when our collagen levels start depleting.
Salmon: Promotes soft smooth skin, free from dry itchy patches.
Avocados: These contain folate which helps blood formation. This is essential for cell regeneration.
Acai: This is the king of all berries. It has 50% more antioxidants than pomegranates, and twice as much as blueberries. They also contain omega 6,9 fatty acids, fiber, calcium, and vitamins.
Apricots: Very rich in fiber and phytochemicals like beta-carotene and lycopene. They also have vitamin C, vitamin A, calcium, folate, iron and potassium, making them very beneficial to our skin.
Broccoli: Also very high in fiber, vitamin C, and folate. There's a compound in broccoli called sulforaphane that protects our bodies cells from injury.
Beans: Jammed packed with phytochemicals, fiber, folic acid, protein, calcium, and magnesium. These guys can stabilize blood sugar as well as lower cholesterol.
Black currant: Has a high source of vitamin C and antioxidants. Also contains a high amount of calcium, potassium, and magnesium.
Carotenoids: This isn't a food, but it's found in fruits and vegetables. It's a fat soluble pigment which helps fight against cancer and cardiovascular disorders.
Carrots: Have lots of beta-carotene which is a powerful antioxidant.
Cruciferous vegetables: A.K.A.- cabbage, broccoli, kale, collard greens, cauliflower, and brussels sprouts. These guys release a compound called glucosinolates and an enzyme called myrosinase when chewed, which are known for their anti-cancer properties.
Cranberries: High in vitamin C, B vitamins, vitamin E, fiber, calcium, iron, magnesium, and citric acid.
Cucumber: A great source of essential vitamins and minerals necessary for increasing collagen production.
Camu-Camu: Very rich in vitamin C.
Dark leafy greens: A.K.A - Spinach, kale, and dark lettuce are loaded with vitamins and minerals like beta-carotene, vitamin C, folate, iron, magnesium, phytochemicals, and antioxidants.
Fish: Has lots of vitamin A, B1, B12, and B6. It also has omega 3 fatty acids which are very beneficial to the skin, as well as the heart and brain.
Flax, grapeseed, walnut, seaweed, spirulina, watercress: These are very high in zinc which is vital for the health of our skin. Plus they have been known to help clear up acne, and help keep us regular.
Grape seed oil: Has trace elements of selenium, zinc, copper, and iron. It's also a unique source for oligomeric procyanidine, which is known to improve our skins elasticity.
Honey: A nutrient rich alternative to refined sugar. Refined sugar is believed to contribute to aging.
Myrtle: Is known to slow down our skin aging process. Has been used in folk remedies for centuries.
Millet: A nutritious seed, high in silica, which is good for our skin, hair, and nails.
Oats: Very high in soluble fiber, and complex carbohydrates. High in iron, manganese, phosphorous, calcium, vitamins B and E, and silicon. Silicon is crucial for healthy skin by maintaining collagen levels.
Papaya: When applied as a paste on the skin, it's enzymes help breakdown dead skin cells.
Pomegranate: Very good source of polyphenol antioxidants. These antioxidants help neutralize free radicals that can damage the skin.
Water: Hydrated skin naturally looks younger.
If you are one of the millions of people worldwide that spend money on lotions and creams in an attempt to look better, then it only makes sense to incorporate these beauty foods into your diet.
It wont take very long to start seeing the major benefits these beauty foods will have on the health of your skin and the way it looks and feels.
About the Author:
Steve Billesberger lives in Edmonton Alberta with his wife and small dog. He's a owner/operator of a couple of sites one of which is a health and wellness site. He is a big believer in feeding the body what it needs to heal and maintain optimal health. Along with many other benefits a proper diet can accelerate weight loss as well as protect us from skin problems such as cold sores, etc
Thursday, September 24, 2009
Thursday, September 17, 2009
Keep Your Heart Healthy
Heart disease is America's number one killer of both men and women. Regardless of gender, high cholesterol puts everyone at increased risk for heart disease. But there are some important and simple steps you can take toward keeping cholesterol in check and improving overall health.
Start with food. Your diet is an important factor in controlling cholesterol. A healthful low-fat eating plan, combined with regular physical activity, is key to heart health. In fact, new National Cholesterol Education Program guidelines recommend that one in three Americans need to make diet changes to lower their risk for heart disease.
Foods high in soluble fiber, like oatmeal, beans and peas, barley, and many fruits and vegetables (such as apples, oranges, and carrots) are now recommended to help lower cholesterol levels.
The best way to increase your HDL, "good" blood cholesterol, is to stay active and trim away excess pounds if you are not already at a healthy body weight.
When it comes to LDL, the "bad" cholesterol, your food choices are key. A heart-healthy eating pattern -- a diet that's high in soluble fiber with moderate amounts of fat and cholesterol -- can make a difference and can help reduce LDL levels.
To lower LDL, try eating more foods high in soluble fiber. Studies have shown that oatmeal helps to lower LDL cholesterol, without lowering HDL.
Eat foods from all five food groups -- And eat a variety of foods within each food group. That way you will get a full benefit package from food.
Remember breakfast -- A perfect time to enjoy fiber-rich foods and fuel your body for the day ahead. Enjoy oatmeal, or other whole-grain cereals. Top a bowl of whole-grain or fiber rich hot or cold cereal with fruit and nuts for additional fiber.
Pick high-fiber snacks -- When you need a quick energy boost during the day, reach for a high-fiber treat. Popcorn, fresh fruit, raw vegetables, or nuts are convenient and healthful choices.
"Fiberize" your cooking style -- Substitute higher-fiber ingredients in recipes. Swap up to one-third of the flour with quick or old-fashioned oats when you bake. Add extra vegetables to casseroles, soups, salads and pasta dishes. Use brown rice instead of white rice.
Eat at least five servings of fruits and vegetables daily -- When possible, eat the skin -- it provides fiber, too!
source:http://www.fitnessandfreebies.com/fitness/cholesterol.html
Start with food. Your diet is an important factor in controlling cholesterol. A healthful low-fat eating plan, combined with regular physical activity, is key to heart health. In fact, new National Cholesterol Education Program guidelines recommend that one in three Americans need to make diet changes to lower their risk for heart disease.
Foods high in soluble fiber, like oatmeal, beans and peas, barley, and many fruits and vegetables (such as apples, oranges, and carrots) are now recommended to help lower cholesterol levels.
Get to Know Cholesterol -- The Good and the Bad
The "bad" LDL (low density lipoprotein) cholesterol is like a one-way bus. It carries cholesterol from the liver (where cholesterol is made and recycled) and deposits it in the arteries where it can cause blockage that leads to heart disease.
The "good" HDL (high density lipoprotein) cholesterol is like a second one-way bus. It picks up cholesterol from the arteries and brings it back to the liver so the cholesterol does not harm arteries.
Beyond the basics. Don't forget snacks! Everyone enjoys a little boost between meals, so stock the kitchen with nutritious, great tasting options such as low-fat popcorn, nuts and pretzels.
Boost the Good and Lower the Bad
Bottom line? The less LDL you have, and the more HDL cholesterol you have, the lower your risk for heart disease.
The best way to increase your HDL, "good" blood cholesterol, is to stay active and trim away excess pounds if you are not already at a healthy body weight.
When it comes to LDL, the "bad" cholesterol, your food choices are key. A heart-healthy eating pattern -- a diet that's high in soluble fiber with moderate amounts of fat and cholesterol -- can make a difference and can help reduce LDL levels.
To lower LDL, try eating more foods high in soluble fiber. Studies have shown that oatmeal helps to lower LDL cholesterol, without lowering HDL.
Eat foods from all five food groups -- And eat a variety of foods within each food group. That way you will get a full benefit package from food.
Remember breakfast -- A perfect time to enjoy fiber-rich foods and fuel your body for the day ahead. Enjoy oatmeal, or other whole-grain cereals. Top a bowl of whole-grain or fiber rich hot or cold cereal with fruit and nuts for additional fiber.
Pick high-fiber snacks -- When you need a quick energy boost during the day, reach for a high-fiber treat. Popcorn, fresh fruit, raw vegetables, or nuts are convenient and healthful choices.
"Fiberize" your cooking style -- Substitute higher-fiber ingredients in recipes. Swap up to one-third of the flour with quick or old-fashioned oats when you bake. Add extra vegetables to casseroles, soups, salads and pasta dishes. Use brown rice instead of white rice.
Eat at least five servings of fruits and vegetables daily -- When possible, eat the skin -- it provides fiber, too!
source:http://www.fitnessandfreebies.com/fitness/cholesterol.html
Safety Tips for Yoga Beginners
Trying to force yourself into a yoga posture your body is not ready for, or not flexible enough for, could prove disastrous. Yoga is meant to be a nurturing form of exercise, not a rigid imitation of poses. You can stretch and strengthen your body without having to touch your nose to your knees, or your feet to your head.
Following are suggested ways to help you in your yoga practice:
Style -- Practice gentle forms of yoga, such as Kripalu, Viniyoga, or Integral Yoga. Bikram, Ashtanga and Power Yoga are generally too vigorous for beginners and inflexible people.
Your Instructor -- Find an instructor who is experienced, certified and cares about your physical imitations. He or she can modify the pace or perhaps offer alternative poses to meet your specific needs. In addition, never let an instructor try to force your body into any pose. Practice the "hands off" approach!
Warm Up -- Get in ten minutes of warming up with easy movements to increase circulation, lubricate joins and ready your body to stretch. You want the poses to progress from simple to more difficult.
Poses to Avoid -- The plow, full shoulder stand, headstand and full lotus. These poses can place tremendous strain on joints and disks.
Protect Your Back -- Keep your knees slightly bent and hinge from your hips when you bend forward from any standing position. For arching backwards, concentrate on opening the front of the body by lengthening from the navel to the sternum. Be careful not to over-arch your lower back, as this will compress the lumbar disks.
Protect Your Knees -- Never lock your knees when in a standing posture. If you feel any strain while doing sitting or kneeling postures, place a cushion or folded blanket under your bottom.
Your Neck -- Be sure you keep your neck in alignment with the rest of your spine at all times, especially when arching backwards. Be careful not to allow your neck to drop back or down.
Enjoy your yoga practice and you are sure to reap the rewards -- you will know when you are ready to take it a step further -- or perhaps you will be happy right where you are at. Let your body be your guide.Get to now it and its injury-prone areas and back off from any movements that causes pain or cramping. And above all, never compare yourself to others!
Motivated to Action
By Bill Mansell
Action! It's the most powerful word in the English language. Planning is important; positive belief is critical; preparation makes a difference. But, without the follow-through principle of action, nothing happens -- nothing!!
This concept is simple, but sometimes, not so easy to implement. Have you ever had a time in your life when you just couldn't get motivated? You knew what you wanted to do, you had the desire, but you just couldn't motivate yourself to take the first step. When your get-up-and-go has gone and you find it difficult to get motivated to take action, consider this -- you may be going about it all wrong.
Experts in the field of human motivation tell us that instead of waiting until we are motivated to take action, we need to reverse the process and take action to get motivated.
Nothing makes us feel enthusiastic like acting enthusiastic. Nothing inspires creativity like getting started on a new project. Nothing gives us the energy to move ahead like taking that first step, and then the next. Your emotions take their clues from your actions, not the other way around.
Many lack motivation because of fear: fear of failure, fear of rejection, fear of too much success, fear of what others might think, fear, fear, fear. It can leave us paralyzed and ineffective. What is the cure for fear? ACTION! If you are afraid of rejection, contact more people. If you fear ridicule, make your presentation dynamic and audacious. If you worry about failure, take action that will move you toward success. The truth is, most of the things we worry about never come to pass. So why worry? Instead, take decisive action to cure your worry and overcome fear!
So, next time you just don't feel like it, do it anyway. Few things are as bad as we imagine they will be if we will simply jump in with both feet, pretending that we can't wait to get started. Pretty soon you will feel like it. Shakespeare said it like this, "assume a virtue if you have it not." In other words, if you want to be happy, try acting happy. If you need energy, act as if you have barrels full! If you want to feel motivated, take motivated action. Ham it up! Make it fun. Without a doubt, your feelings will follow your actions and pretty soon your actions will help you feel truly motivated. Try it!
Wednesday, September 9, 2009
Tuesday, September 8, 2009
Hand Care
Hand Care
for facials or skin care treatments, or using homemade skin care products to take care of your face but you may have forgotten all about your hands. Your hands need just as much care as your face and you don’t even need to go to the beauty salon for this. Here are a few quick tips on how to care for your hands.
Hand Care Tips
- Always wear rubber gloves when you plan to do any household work or gardening. If your hands are exposed to too much water, soap, detergents, dirt or chemicals then, the skin of your hands can become wrinkled and rough.
- Ideally, you should moisturize your hands at least 4 times in a day, especially after washing them. Even if you do not have time make it a habit of moisturizing your hands before you go to bed at night. This is just as important as brushing you teeth before you go to bed, every night.
- You can also use your face exfoliator on your hands. This will help to remove any dirt and dead skin cells, and nourish and rejuvenate the skin of your hands.
- You can scrub your hands with bath salts, after washing them with soap. This will leave your hands squeaky clean. Do remember to slather some moisturizer on your hands afterwards.
- If you have oily hands, you can try rubbing cornmeal on them after washing them with soap.
- Go in for regular manicures (professional or homemade) to keep your hands and nails in good condition.
- Drink lots of water and fresh fruit juices. Eat a balanced, low-oil diet.
- Exercise regularly. If you are healthy and fit, you skin will have a healthy glow.
- If the skin of your hands is dry and flaky—you can massage a little petroleum jelly on your hands before you go to bed at night. After you do this, you may wear thin cotton gloves. Wake up in the morning and enjoy the soft feel of your hands.
- A quick, easy-to-make homemade scrub for your hand will help. Here’s the recipe for a rejuvenating homemade hand scrub:
Ingredients for the homemade hand scrub recipe
- White Oats- 1 tbsp.
- Honey-1 tsp.
- Water-½ cup
Milk (refrigerated)-1 tbsp
How To Prepare The Hand Scrub
Take the water and the oats in a glass (Pyrex) vessel. Boil the mixture till the water evaporates, completely. Take care not to burn the oats. Scrape out the well-boiled oats and put it in a glass bowl. Add the milk and honey to the boiled oats and mix well.
How to apply the hand scrub
- Clean your hands with a mild soap.
- Pat your hands dry with a soft towel.
- Apply the hand scrub, evenly, over your hands (fingers included).
- Leave on for 10 minutes.
- Wash off the hand scrub with lukewarm water.
- Pat your hands dry with a soft towel.
- Take an almond-sized drop of moisturizer in your palm. Massage it into the skin of your hands and fingers, using gentle but firm rotating movements of your finger tips.
- Use this hand scrub two times a week for best results.
- This hand scrub exfoliates, moisturizes and rejuvenates the skin of your hands. Use this hand scrub, regularly, and enjoy the clean,
- soft and firm feel of your hands. (You may use this scrub for your feet as well.)
Note: Do not use if you are allergic to any of the ingredients.
source:http://www.beautytipshub.com/
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