Get moving with these wedding workout pointers from certified fitness instructor and personal trainer Nikki Glor of Nikki Fitness.
1. Set goals that are realistic and specific, and having a set time period as your goal will help you stick to a new fitness regime. What better goal than to fit into your dress on the wedding day? Write down your plan of action for every day, week, etc. Make sure it is something you can measure and not just the end goal, but the milestones along the way. Start with a plan that you think you can accomplish or exceed. (Walking for 30 minutes at a time. Then running for 20 minutes and see how many times you have to stop and walk each time. Eventually work up to running for 30 minutes and so on.)
2. Figure out what your barriers to exercise and eating well are, and make a plan to conquer and avoid those specific barriers. Take each barrier or excuse and write down ways you can solve the problem.
3. Put one sneaker in front of the other. Many of us waste too much time saying we need to work out but dread the process. Trick yourself by just getting dressed for it and not really thinking about the next step. If you take it one step at a time, before you know it you will finish the cool-down and feel amazing.
4. Multitask your workouts! Cut your one hour workout into 30-minutes of multitasking toning moves (doing upper and lower body at the same time while involving the core) with cardio intervals to boost your metabolism and fat burn.
5. Invest in a gym membership, DVD or trainer if you don’t have one already, and use it. If you don’t have the money right now, buy an inexpensive workout DVD like my Beach Bride Destination Wedding Workout at nikkifitness.com or amazon.com.
6. Make yourself an upbeat iPod play-list or CD and dance around as you straighten up at home; find a hip-hop or African dance class at the gym; learn to bellydance at an adult education class or at the Y; plan a girls’ night out dancing. You can find a great list on my website.
7. Make active dates to see friends and family and do something that doesn’t involve eating and drinking. Walk through the park, go biking in summer, ice skate or cross country ski in winter, walk the mall, take a yoga or cardio class, or run on a treadmill right next to my friend.
8. Think of food as a fuel, not as a gift, which means passing on food that is high in fat and sugar, and taking HALF the portion everyone else heaps onto their plate at a party and packing up half your food in a restaurant in a doggy bag.
9. Follow the food pyramid daily, by focusing on whole grains, fruits, vegetables, lean protein and calcium, not sweets and fats. Also, take a daily multi-vitamin. If you have to be at a restaurant, identify the 3 healthiest things on the menu and pick between those.
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10. Weigh yourself every week to remember your goals and feel good about the choices you made yesterday.
1. Take a bath or shower at night. Not only will your mornings go more smoothly but you’ll have time for your hair and make-up or for a healthy breakfast.
2. Place your bare essential make-up in a small cosmetic bag. Dump contents on the counter. Place each item back in the bag as you use it. Store elsewhere any items you don’t use daily.
3. Schedule your next hair appointment while you’re at the salon. Write it in your planner. Save the time and hassle of calling back later.
5. Find one color of nail polish you love and use it exclusively.
6. File your nails during the kids’ bath or while watching TV.
7. Drink enough water. Experts advise 64 ounces per day. Carry a bottle of water with you everywhere. Place a mark on the label each time you refill and you’ll drink more.
There are actually three common types of arthritis. These are Osteoarthritis which is the most common, affecting around 16 million Americans with an average age of 45. It usually will attack weight bearing joints like knees, hips, and ankles but has been found in the fingers, neck and spine. Each of our joints is cushioned by cartilage, a very dense, sponge-like substance. Osteoarthritis attacks that cartilage and gradually wears it down.
Another type of arthritis is Rheumatoid Arthritis. Extremely painful and inflammatory, it strikes the lining of the joints and actually attacks two million Americans in their twenties.
Psoriatic Arthritis is not as well known as the previous two, but actually eats away at the joints and can also manifest as psoriasis on the skin.
The term Arthritis literally translates to “joint inflammation.” If you suffer from any of the different types of Arthritis listed above, chances are you have taken drugs to combat the effects or tried other “home remedies.” If you haven’t yet tried “Urtication,” it might be helpful. The term “Urtication” comes from the botanical name, Urtica dioica and dates back some 2,000 years to biblical times. Urtica dioica is “Stinging Nettle. The treatment is to grasp the nettles in a gloved hand and swat the sore joints with the nettles. This may seem bizarre, but the practice has proven to be so effective for some sufferers of arthritis that they now maintain a nettle plant on their window sill.
Here are a few more herbs that are used effectively for the treatment of arthritis:
Also known as Black Snakeroot, Bugbane, Rattleroot, Rattleweed, Squawroot. The dried root is the part used. This is a powerful relaxant as well as being extremely effective with easing painful menstrual cramps. Ovarian cramps will be relieved as well as bringing on a delayed menstrual cycle. It is also effective in the treatment of arthritis, osteo-arthritis, rheumatic pain and neurological pan. In small doses, appetite and digestion are greatly improved and is very beneficial for the nervous system in general.
Use dried ripe fruits to use as an anti-inflammatory, anti-rheumatic, diuretic or anti-spasmodic. Great for treating rheumatism, arthritis and gout.
Very useful in cases of acne, arthritis, chronic backache, skin conditions of warts and blotches. Also one of the best cancer herbs.
Use the leaves to treat migraine headaches, arthritis, dizziness and tinnitus.
The is the herb we referred to earlier and is another one of those “universal” plants. They are found all over the world and they strengthen the entire body. Rheumatism, arthritis, eczema, nosebleeds, arteries, lessen blood pressure are just a few applications. Nettles contain calcium, chlorine, iron, potassium, silicon, sodium and sulphur.
A natural hydrochloric acid (utilizes sugar of fruits and oils), thus helping arthritics get rid of the uric acid which holds the calcium deposited in the joints. Also reduces lactic acid build up. Good for measles, skin, scarlet fever and perspiration.
Hope for arthritics. The extract from the plant has been used with surprising success on arthritis and rheumatism sufferers.
All of the herbs mentioned here should be available at your local health food store along with suggestions on how to prepare them for use. Some applications will be to ingest in teas while others may facilitate creating a topical treatment.
No matter what natural remedies you choose please consult your physician to make certain that your course of treatment does not interfere with medications that your doctor subscribes for your treatment.
The information contained in this article is for educational purposes only and is not intended to medically diagnose, treat or cure any disease. Consult a health care practitioner before beginning any health care program.
The truth is we begin the aging process just as soon as we pop out of the womb. Every day of our lives our bodies slough off and regenerate new cells. The speed at which that process takes place when we are children is vastly different as we get older.
Every day you are bombarded daily with commercial messages and beauty tips that attempt to lure you into believing that the most recent miracle drug is just what you need to fight off the ravages of Mother Nature.
We are living longer as a whole. Singularly, that can be a curse or a blessing, depending on your perspective. The best route to natural beauty and healthy skin is to take care of what you have. Sounds simple, doesn’t it? The truth is that your skin takes a beating from the environment every single day. Here are some of our favorite beauty tips for keeping your skin fresh and healthy:
1: Stay hydrated and do it with plenty of water! That does not mean soda, caffeine or any other type of liquid, even if it is low cal. Soda (even diet soda) has a high concentration of sodium. Sodium retains fluids. You need fluid that will hydrate and flush your body free of toxins. Make sure you are drinking at least 8 glasses a day!
2: Protect your skin from harmful ultra violet (UV) rays. We all love the sun. We love being in it and we love having a beautiful tan. The truth is you can poison yourself with too much sunshine. UV rays cause skin cancer and if that isn’t bad enough it causes your skin to age faster than it should, contributing to unsightly wrinkles. If you must play in the sun, make certain you are using an adequate sun screen. Don’t leave home without it!
3: Keep your skin clean. Use a soft warm cloth. Skin does not require scrubbing. You will do more harm than good if you do.
4: The best cure for wrinkles is to never have them in the first place! If you are like most of us, you didn’t listen to your Mom when she tried to tell you to stay in the shade, stand up straight and stop squinting!
5: Eat healthy. Knowing how and what to eat, can make a huge difference in how you feel. Improper eating habits can cause depression, weight gain, illness and an overall lethargy.
Weight gain causes your skin to stretch. As you get older, it loses it’s elasticity and you’re left with sagging skin. The best solution to this is to maintain a proper weight.
A rule of thumb for eating habits are…don’t eat more calories than you consume. Don’t go one single day without doing something extra and physical for at least 30 minutes per day. This can be three ten minute walks. Or 30 minutes of vigorous aerobics, or 12 minutes of weight lifting and 18 minutes of walking. 6: Don’t worry, be happy. A happy outlook appears to trigger the release of endorphins. Endorphins relax the cardiovascular system and cytokines which alert the immune system to pay attention in detecting abnormalities like cancer cells. Listen carefully to yourself. If you have put yourself down since childhood, over a lifetime, negative subliminal messages can take their toll by turning you into a pessimist. Spend one week writing down the phrases you use in your “self talk.” Chances are you will find that you repeat a dozen or so phrases over and over again that reinforce that negative image. If you know about them, you can change them. Outer beauty and inner joy go hand in hand.
Here are a few quick tips for increasing joy, hope and optimism that will work no matter what your age:
Make a list of at least 50 great things that happen to you every day.
Laugh a lot. You’ll heal your body and your mind.
Discover a new challenge each month.
Try meditating for just five minutes each day.
The importance of physical intimacy actually depends on the couple. An alarming number of men used to give up on sex after 60 and many women used to feel that their sex life ended with menopause. Thankfully, that is no longer the case.
Sex at middle age can actually become better and more satisfying than ever before. Maturity gives a couple more experience in lovemaking. The children are usually grown and left home. The pressures of building a career and day to day life are usually less stressful than in younger years.
Is beauty really skin deep?
The answer is yes and no. It’s a paradox, isn’t it? True beauty begins from the inside out. Don’t you wish there was some way to “wriggle your nose” and regain that soft skin you had as a child? Well, until someone comes up with the true “Fountain of Youth” we are stuck with what we have.
Just remember that getting older doesn’t have to mean getting old.
The number one natural beauty tip I can give you is to take your health seriously. In Chinese medicine, we know that natural external beauty is a reflection of inner health and well being. Often, the solution to external beauty problems is an internal one. That means foods and herbs. In the case of skin problems, herbs can be use to create creams or wraps and applied directly.
In Chinese medicine, we treat problems like acne, blemishes, and other skin problems, hair loss, and premature graying of the hair. Some of this you may need to see a Chinese medicine herbalist for, but some of it you may be able to deal with yourself. I’m going to give you natural beauty tip after natural beauty tip to help you do just that.
Natural Beauty Tip #1 – Eyes Lacking Luster
What does it mean? You can see it in babies and young children – bright, glowing eyes. Our oldest Chinese medicine classic (written between 200-500 B.C.) states that “the essence of the internal organs ascends to the eyes.” The Bible says something similar, “Your eyes are windows into your body. If you open your eyes wide in wonder and belief, your body fills up with light.” Clear and glittering (shining) eyes indicate vitality of mind and essence. Dull, clouded eyes reflect a disturbed mind, and weakened essence – this often happens in people with long term and deep emotional problems.
How can you fix it? Well, first of all, if you have some emotional problems, work through it with a professional- either a counselor, therapist, or someone within your religion. This is one part of getting to the clear, vibrant personality that shines through in bright eyes. It may take a while to get there. Second, you can take herbs and eat foods that benefit the eyes. Probably the best Chinese herb for the eyes is lycium fruit (gou qi zi). Other herbs are black sesame seeds (hei zhi ma), and privet fruit (nu zhen zi). Good foods for the eyes include shepherd’s purse, undried raspberry (fu pen zi), and animal liver.
Natural Beauty Tip #2 – Bags Under Your Eyes
Bags under the eyes indicate Kidney-system (root energy) deficiency, blood stagnation, or allergies. Respectively, the solutions are to increase energy and minimize overwork; get more movement and circulation; and find the allergy cause, eliminate it, and take anti-allergenic herbs and foods.
The Kidney-system energy is limited. If you overwork, have too much sex, or use more energy than your digestive system can produce, you’ll dip into this limited energy fund. This can lead to more than circles under your eyes- you can end up with premature aging and hair loss, impotence and infertility, and ankle, knee, and lower back problems. If that’s your problem, try to practice moderation, eat better, and take supplemental herbs and foods like black cohosh, Chinese chive, mutton, walnut, oysters, pork, dried rehmannia (sheng di), Chinese yam (shan yao), and horny goat weed (yin yang huo).
Blood stagnation can mean sharpn stabbing pains; clots and dark blood in the menstruation; irregular menstruation; and hard spots in the abdomen. If you have this, try celery, rose, yellow soybean, seaweed, mung bean, corn, eggplant, cucumber, and hemlock parsley (chuan xiong).
For allergies, get both IgG and IgE done for both external (skin test) and food allergies (blood test). If you find something substantial, avoid it! For food and herbs, try garlic, fresh ginger, royal jelly, chicken, beef, chestnut, astragalus (huang qi), kudzu vine (ge gen), and welsh onion (cong bai).
Natural Beauty Tip #3 – Acne
This is literally too much heat – your face has become a volcano just to let it out! Try mung bea, seagrass, seaweed, Chinese hawthorn (shan zha), Job’s tears (yi yi ren), and purple sage (dan shen). Avoid spicy foods, greasy foods, and fried foods. Try some raw vegetables, too.
Natural Beauty Tip #4 – Dry Skin
Moistening herbs and foods are soy, spinach, asparagus, millet, barley, salt, seaweed, apple, tangerine, pinenut, persimmon, peanut, pear, honey, oysters, and clams. A seaweed facial wrap would be nice, too!
Natural Beauty Tip #5 – Eczema
Try guava, clam, irish potato, he shou wu, wild chrysanthemum, mugwort, Job’s tears (yi yi ren), and asian dandelion (pu gong ying). Avoid spicy foods, greasy foods, and fried foods.
Natural Beauty Tip #6 – Psoriasis
Try turnip root leaf, vinegar, grapefruit, black plum (wu mei), cloves (ding xian), and dang gui (aka dong quai).
This can happen for two reasons- either you have a root energy (Kidney system) deficiency (for more information and solutions, see the Kidney deficiency information up under natural beauty tip #2), or you have what is called ‘hot blood.’ The second one happens with bleeding, nosebleed, skin ulcers, and urinary difficulties. For hot blood, take black soybean, processed dried persimmons, processed rehmannia (shu di huang), and dried rehmannia (shu di huang).
Natural Beauty Tip #8 – Premature Aging
This is another Kidney-system deficiency.
Try walnut, chicken, duck, he shou wu, Chinese ginseng, deer antler velvet (the deers aren’t harmed! Lu rong), astragalus (huang qi), lycium fruit (gou qi zi), horny goat weed (yin yang huo), caterpillar larva fungus (dong chong xia cao), and red date (da zao).
Sionneau & Gang. The Treatment of Disease in TCM: Volume 2. Lu. Chinese Herbs with Common Foods: Recipes for Health and Healing. Pitchford. Healing With Whole Foods. Maciocia. The Foundations of Chinese Medicine.
Relax! Easy De-Stress Advice
If you’re feeling frazzled (and what bride doesn’t?), start each day with a few minutes of meditation. Here’s some advice from Erica Gragg, coauthor of Bikini Bootcamp:
Sit quietly on your bed, make yourself comfortable and close your eyes. Pay attention to your breathing.
Picture the waves on your honeymoon beach: the sound, the sight, the feeling of warm water caressing your toes. Let all other thoughts go and focus on each breath, each wave.
If your thoughts keep racing, quietly and non-judgmentally return your focus to your breathing. Do this as many times as necessary—and be patient.
Give yourself two minutes. By then, you’ll feel more centered and relaxed as you get set to head out.
Peppy Foods (You Can Take with You)
To keep your energy up as you race to the finish line (the big day, that is!), pack some good-to-go snacks to take with you. Treats that have 100-200 calories and contain complex carbs, protein and fiber (which slows the absorption of carbohydrates for longer-lasting energy) are your best bet. Don’t forget to eat every three to four hours to stabilize your blood sugar levels—and of course drink plenty of water to stay hydrated throughout the day. Here are suggestions from Karen Collins, RD and nutrition adviser to the American Institute for Cancer Research:
A 1 oz. package of peanuts, almonds or other nuts
A small plastic bag containing about ? cup whole-grain cereal, a ? cup dried fruit, like raisins or apricots, plus a few tablespoons of nuts or seeds
A piece of reduced-fat cheddar or Swiss cheese (harder cheeses can stay unrefrigerated for a longer time) with a piece of fruit
Half a peanut butter sandwich made with one slice of whole-grain bread and all-fruit spread
Mini whole-wheat pitas stuffed with hummus, baby carrots and slices of raw red or yellow pepper or cucumber
A low-calorie, low-sugar nutrition bar
Peanut butter on whole-wheat crackers
- Work larger muscle groups first. Larger muscle groups utilize more energy to train, so exercise those muscle groups first before you get tired.
- Save the abdominals for the end or your workout. Tiring your core in the beginning of the workout may lead you to compromise your forms when training other muscle groups.
- Schedule a regular time throughout the week for physical activity. Putting a workout time in your daily calendar helps avoid “I’ll do it later” syndrome.
- Start a daily fitness log! A log should record your workouts, both cardiovascular and strength training. Not only will it motivate you but it also tracks your progress over time.
- Start your own home gym for under $75. Simple things will get you results! Start with a set of free weights, a fitness ball, a mat and a good pair of sneakers.
- Pack a lunch! It will save you hundreds of calories!
- Park and walk. Park as far as you can from the entrance of the mall or grocery store. All those minutes of walking will add up at the end of the day.
- Start slow. Most beginners make the mistake of doing too much too soon. If you haven’t exercised in a while, start with a walking program for your cardiovascular activity and use light weights when strength training.
- If you don’t have 45 minutes to workout, break it down into three fifteen-minute sessions.
- Don’t forget the water! At least 8 glasses a day!
- Change up your cardio workouts, especially if you live with seasons. In the spring and summer, swim and bike. During the fall and winter, try jogging, cross-country skiing, snowshoeing and ice skating. Cross training is the most effective way to burn calories.
- “No pain, no gain” is a myth. If you are in pain while exercising, STOP! Make sure your form is correct and you’re not using too much weight.
- You can’t spot reduce! Doing 500 crunches a day will not get you those six-pack abs. Great abs are a product of genetics and losing the layer of fat that covers them. Cardiovascular exercise is the best way to burn those unwanted fat cells away.
- Exercise alone cannot guarantee your ideal weight. Regular physical activity and a balanced diet are the most important factors for successful long-term weight management.
- Don’t forget the goal! Tape a picture of your wedding dress on the refrigerator. This will help motivate you when you just don’t feel like working out.
- Close the door and use your office as a gym. Get in a quick workout with triceps dips (using your chair), incline push-ups (use your desk), lunges, water bottle biceps curls and a few sets of crunches.
- Sign up for a run/walk event. There are some great ones for charity.
- Regular walking, house work and gardening for an hour a week has been shown to reduce heart disease and burn calories.
- Genetics plays a huge role in how your body responds to exercise. People don’t react to exercise the same way. Throw out those celebrity magazines and those picture-perfect bods!
- Exercise alone cannot guarantee your ideal weight loss. However, studies have shown regular exercise is the key to long-term weight management.
- You cannot “bulk up” from strength training. Women do not produce enough testosterone for this to happen. Strength training helps decrease your body fat percentage and maintain muscle mass.
- Make sure you take 10,000 steps everyday. The average sedentary person only takes 3,000 steps each day. Invest in a pedometer.
- Any activity is better that none!
- Keep your remote next to the television. Force yourself to get up to change the channel.
- Exercising 3-4 times a week will help relieve premenstrual cramps. Regular exercise will help strengthen the muscles in your lower back and abdominals area where cramping occurs.
- Be careful with sports drinks. They often contain high levels of sugar and salt. Water is great and has 0 calories!
- Hate a particular exercise? Don’t do it! Because you’ll only do what you enjoy, and in the end sabotage your workout.
- The best stress release? EXERCISE! Not only does exercise keep your anxiety down, it also raises your self esteem.
- Want to stop smoking? Exercise can help! When you exercise, your body releases endorphins. They lift your mood and help keep depression away.
- Give yourself some rewards. You lost 5 pounds? Great! Go treat yourself to a new sweater. 10 pounds? Wow! Now is the time to pick up those earrings you’ve been eying!
- Strengthen your core. Sit-ups and crunches will increase core strength.
- Buy shoes that fit. Shop for shoes at night or late in the day, as your feet expand over the course of the day.
- Don’t exercise when you are sick. Your body needs to heal itself. Don’t use those resources for a workout.
- When riding a stationary bike, practice riding one-legged. This forces you to ride more efficiently by concentrating on pulling up at the bottom of the stroke.
- Pay for personal training sessions up front. This ensures that you will not cancel sessions (as there usually is a cancellation policy).
- Stretch between sets. Research indicates it improves strength.
- Work out opposing muscle groups, i.e. quadriceps and hamstrings. You’ll get a faster workout with less time to rest.
- When you run, breath so that your belly rises as you inhale. This makes sure that your lungs are inflating with oxygen.
- If you’re a runner, shoes last about 500 miles. Record your weekly averages to determine how long your shoes will last.
- Start exercising today. Don’t wait until Monday!
- Enroll in a wellness program at work. Take advantage of anything your job provides.
- Bike to work and use the cash you save on gas to buy a new outfit!
- Need motivation? Take “before” photos of yourself and place them somewhere you look at every day.
- Try video games such as Nintendo Wii for a different kind of workout.
- There’s no such thing as a “magic pill.” Weight loss comes from exercise and a proper diet. Period!
- Change up your running route. Doing the same thing leads to boredom, which leads to doing nothing. Run in a new
neighbourhood, run on the beach, jog with a friend.
- Get inspired by reading about others who have been successful. There are tons of web sites and blogs that follow these stories.
- Make over your running routine. Add sprints and interval training into your run for efficient calorie burning.
- Keep your abs contracted while doing crunches. Most people lower their bodies to the ground while crunching. That’s doing half a crunch. Only lower your body 3-4 inches away from your bent knees.
- Hit the dance floor! Dancing is a great calorie burner and helps build cardiovascular endurance.
- Find a few great fitness DVDs. On a rainy day, you’ll have no excuse not to get a fun workout in!
- Get a dog. Yes, walking the dog 3-4 times a day is a great form of exercise!
Actress and Jenny Craig spokesman Sara Rue has lost over 40 pounds on her way to her wedding. Here, she tells Bridal Guide how she did it–and how you can too!
Sara Rue dropped 40 pounds–can you believe it?!?! The red-headed star checked in with Bridal Guide before her big day on everything weight-loss (and wedding!) related.
Bridal Guide: What was your primary motivation for losing pounds?
Sara Rue: I wasn’t happy with how I felt or looked, and I realized that my weight was keeping me from doing some things. I have too much ahead of me to allow my weight to be bumming me out.
SR: I want to get to the point where I look at myself in my wedding dress and think I look amazing. I’ll know because at that point I’ll be smiling ear to ear. I want everyone to weep as I walk down the aisle, because they’ve never seen a more stunning bride!
BG: What’s been your biggest challenge?
SR: Probably the planning ahead. Whenever you try to stick to a diet routine, it takes some time to figure things out. The first couple of weeks of the diet were easy because I was home, but once things like work and travel and social events came into play, I had to figure out what and when to eat. You find yourself out somewhere and you’re starving and the only restaurant you can find has no healthy options–that’s when you might go off the plan.
BG: What keeps you motivated?
SR: The thought of public humiliation is definitely a factor! Before now I’ve dieted in secret, but it’s a lot easier to stick with it when you tell people…just a few or a few million, as the case may be.
SR: My fiancee gives me constant support. Kevin helps me prepare meals and is willing to join me in whatever exercise I’m up for. That’s the best motivation for working out.
BG: Describe the rewards of the process.
SR: The greatest reward for me is very simple. I feel better and I’m happier when I’m healthier and feel good about my body. Also finding the person you want to be with for the rest of your life makes you want to take steps to make that life last as long as possible.
Pamper your skin with the natural skin recipes which are available on your kitchen shelves. Few basic ingredients which benefits skin in different ways are
- Avocado – good source of Vitamin E and natural oils, natural moisturizer
- Cucumber – for dark circles under eyes and wrinkles, under-eye puffiness.
Banana and potatoes – for skin tanning and helps to improve complexion
- Aloe gel – Sun tan and for burns.
- Egg – Hair and skin conditioner
- Vitamin E oil – good for dry skin.
- Honey – for skin smoothness and wrinkles, natural moisturizer and
- Milk and Yogurt- Natural Moisturizer
- Watermelon, Oranges, Lemons, Pineapple – skin smoothness and moisturizer
- Besan/ Gram Flour – for complexion and scrub
4. Take a cup of raw spinach make a puree of it. Add one spoon of fresh cream. Keep it refrigerated. Apply it on face and let it dry. Rinse it with luke warm waterafter 15 min.
like a scrub. Take bath after that.
8. Mash a banana with milk and apply on face and leave it for 20 minutes. Wash it with cold water to get a skin that will glow.
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