The Numbers Book | A Girl's Guide, 9 Rules To A Healthy, Happy And Beautiful Life
Idioma: inglés
Editorial: AuthorHouse, 2010
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The Numbers Book | A Girl's Guide, 9 Rules To A Healthy, Happy And Beautiful Life | Joanna Hughes | Taschenbuch | Kartoniert / Broschiert | Englisch | 2010 | AuthorHouse | EAN 9781449051198 | Verantwortliche Person für die EU: Libri GmbH, Europaallee 1, 36244 Bad Hersfeld, gpsr[at]libri[dot]de | Anbieter: preigu Print on Demand.
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- Título
- The Numbers Book | A Girl's Guide, 9 Rules To A Healthy, Happy And Beautiful Life
- Autor
- Joanna Hughes
- Editorial
- AuthorHouse
- Año de publicación
- 2010
- Estado
- Neu
- Encuadernación
- Taschenbuch
- Idioma
- inglés
- ISBN 10
- 1449051197
- ISBN 13
- 9781449051198
- Peso del artículo
- 181 gramos
- Dimensiones
- 229 x 152 x 7 mm
- Catálogos de vendedores
- Bücher
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The Numbers Book
A Girl's Guide, 9 Rules To A Healthy, Happy And Beautiful LifeBy Joanna HughesAuthorHouse
Copyright © 2010 Joanna HughesAll right reserved.
ISBN: 978-1-4490-5119-8
Contents
9 Pilates Exercises...................................19. Hip Roll Ups.......................................38. Bicycles With Twist................................77. Feet Drops.........................................116. Scissors...........................................155. C Curve Roll.......................................194. Leg Swings.........................................233. Butterfly..........................................272. Flex Point.........................................311. Back Massage.......................................358 Super Foods.........................................378. Blueberries........................................397. Tomatoes...........................................416. Salmon.............................................435. Sweet Potatoes.....................................454. Bananas............................................473. Spinach............................................492. Green Tea..........................................511. Yogurt.............................................537 Easy Ways To Pamper Yourself........................557. Take A Salt Water Bath.............................566. Moisturizing Avocado Face Mask.....................575. Mani / Pedi........................................584. Chocolate..........................................593. Aromatherapy / Candles.............................602. Walking............................................611. Dance It Out.......................................626 Hair Care Solutions.................................636. Avocado Hair Mask..................................645. Washing Care.......................................654. Common Hair Care Mistakes..........................663. Mayonnaise Conditioner.............................672. Comb After Washing.................................681. Hair Shock.........................................695 Basic Makeup tips...................................715. Day Face...........................................734. Night Face.........................................753. Blush To Rescue....................................782. Shimmer Shine......................................791. Luscious Lips......................................804 Easy Skin Care Solutions............................814. Cleanse Tone And Moisturize........................823. Facial Scrub.......................................832. Face Mask..........................................841. Simple Pimple Cure.................................853 Relaxation Exercises................................873. Night Time Relaxtion...............................882. Sitting Relaxation.................................891. Standing Relaxation Exercise.......................912 Energy Boosters.....................................932. Laughing...........................................951. Sleep..............................................961 Meditation Technique................................971. Meditation Technique...............................99
Chapter One
9 Pilates ExercisesPilates is an excellent way to sculpt your body. I use these exercises to keep me in shape while I'm not dancing. Make sure to always release the tension in your neck and focus on your breath and keeping the abs engaged.
9. Hip Roll Ups
Start lying on the floor with both knees bent.
Relax your back and your hip sockets. Engage your abs.
Gently roll your hips up to the ceiling, pressing your feet into the floor. Squeeze your butt as you roll up. Hold for 1 second then slowly roll back down using your abs to control the movement. Repeat 10 times
8. Bicycles With Twist
Start lying on your back with both knees bent. Spread your shoulder blades and place your hands behind your head. Inhale and lift your shoulder blades off the floor keeping your elbows open. Exhale. Inhale and bring your knees to your chest. Exhale.
Extend one leg and twist towards the bent knee keeping the shoulder open. Think opposite knee to shoulder. Squeeze your abs and breathe. Change to the other leg.
These movements can be done either fast or slow. For slower movements, repeat 20 times, fast, push for 40.
7. Feet Drops
Start lying on your back with both knees bent. Spread your shoulder blades and press your abs into the floor. Raise both feet off the floor to a 90, degree angle. Gently drop one foot to the floor and rebound to pick it up. Repeat with the other leg. Then repeat with both feet dropping to the ground then rebound back to the start position. Repeat 10 times with each leg and 10 times with both legs. This is the exercise that looks easy but it really effective.
6. Scissors
Start lying on your back with both knees bent. Separate your shoulders and engage your abs. Extend both legs to the ceiling. Gently lower 1 leg down to 3 inches from the floor, bounce up and down gently 3 times while stretching through the backs of the knees and sending energy away from you. Switch legs and repeat 8 times on each leg. Make sure the switch happens at the halfway point rather than bringing each leg back to the starting position. Keep the movement fluid, focus on flattening the stomach to the floor and make sure you relax the tension in your neck and press your palms into the floor for further support.
5. C Curve Roll
Start by sitting at the top of your mat. Cross your feet and hold on to your knees in front of you. Pull in your stomach and your chest to make the C Curve. The C Curve is the circular shape from your shoulders through the pelvic bone. Gently shift your weight backwards and lift your feet off the ground holding on to your balance. Let yourself roll backwards on your mat keeping your C curve and roll back up. Make sure you are not pumping your legs to come back up. Test yourself after each roll to see how long you can balance.
4. Leg Swings
Start by lying on your side with your elbow supporting you in a 90, degree angle. Support your rib cage. Stretch your legs 45 degrees in front of you. Swing the top leg all the way in front of you and all the way to the back making a half circle. Make sure the leg stays parallel to the floor and the body does not rock forwards or backwards during the swing. Repeat 16 times. Feel the resistance like you are moving underwater. Stretch through the backs of both legs.
3. Butterfly
Start lying on your side, supported by your elbow on a 90, degree angle. Keep your torso engaged. Bend both knees but keep them at the 45 degrees in front of you. Lift the top knee up, keeping your feet together to form a window in between your knees. Then squeeze your legs closed. Repeat 10 times with each leg. Use your body's natural resistance on the way up as well as the way down.
2. Flex Point
Start lying on your side with both legs extended in front of you on the 45, degree angle. Roll forward on your hips and press the palm of your top arm into the ground for support. Engage your torso. Flex your top and raise your foot up about 1 foot. Point your foot and resist back down. Repeat this movement 10 times. Reach the leg away from you, lengthening out the thigh. You can repeat with the opposite point your toes on the upward movement and flex on the downward movement. Repeat with the other leg.
1. Back Massage
Lying on your back and bring your knees to your chest. Hold on to your knees with both arms. Make big circles with your knees massaging your lower back. Repeat the circles the other direction. Make sure you use your arms to make the movements and not your legs. Focus on relaxing your body. When finished give yourself a big hug pressing your knees to your chest. Extend both legs out and your arms above your head to take a nice big stretch.
Chapter Two
8 Super Foods8. Blueberries
Packed with Antioxidants, Blueberries are your armed forces against the free radicals that naturally occur in the environment. Blueberries are one of the best defenders against aging and keeping your skin healthy. They have a very high Vitamin A, C, E content as well as being packed with fiber so sprinkle a few more on your waffles.
Here is an easy at home facial mask that will help keep your skin fighting off those little wrinkles.
1/2 cup of Blueberries 2 tbsp of Honey 1 tbsp of Lemon Juice 1 tbsp of Yogurt 2 tbsp brown sugar 2 tbsp Ground Almonds/ Chestnuts
Mix all ingredients together with a fork until smooth. Gently exfoliate your skin by rubbing your face in little outward, circles. Leave the mask on for 15-20 minutes until dry. Rinse. Your skin will be thanking you after this mask.
7. Tomatoes
As the tomato is naturally a fruit, it is jammed packed with Vitamin A, C, Potassium and Iron. It is one of the only fruits that can be cooked or canned and still keep it's beneficial properties. The Tomato is the fighter against Nitrosamines, which are in Tobacco Smoke so it is one of the best lungs, ovarian and prostate cancer fighters you can eat. They also taste great so ad extra sauce on your pizza.
Avocado / Tomato Bruschetta
3 Ripe Tomatoes A small handful of fresh Basil 1 large red Onion 1 dash of Olive Oil 1 Avocado Garlic Powder Salt / Pepper 1 baguette 1 pinch of Cayenne
Chop your tomatoes, onion, avocado and fresh basil in a bowl. Ad your dash of olive oil, garlic powder to the mix and cayenne. Continue mixing until all flavors are blended but not mushy. Slice your baguette diagonally in 2 inch pieces and place them on a cookie tray to lightly toast in the oven. When starting to brown, remove the tray and cover with spoonfuls of your tomato, avocado mix. Serve immediately.
6. Salmon
Salmon is the king of the Omega-3 Fatty Acids, which is known as the bone strengthener. It is also linked to reducing blood pressure, and helps to prevent heart disease. I would eat Salmon when I had any injuries from performing. It worked wonders to heal my hurts. Not only that but it is a low-fat high protein that is easily incorporated to any diet.
Here is my favorite salmon recipe:
Salmon Cream Cheese Rolls
1 can of Salmon 1 block of Cream Cheese 3 Scallions 1 grated Carrot 4 Tortilla wraps any flavor 3 tbsp of Honey Mustard dressing (optional)
Drain the water from the salmon and remove the skin and bones. Thinly chop the onions and grate the carrot. Blend in the cream cheese and the salmon until smooth, adding the scallions and carrots to the mixture. Ad the honey mustard and continue to blend. Lightly warm the tortillas in the oven. Remove from oven and place on your chopping board.
Place the mixture on 3/4 of one of the tortillas and roll it in a tight wrap towards the uncovered portion. Put a small part of the mixture on the end to keep the tortilla closed. Slice the tortilla in 2 inch pieces. Serve immediately or refrigerate.
5. Sweet Potatoes
Sweet Potatoes are one of those foods that are healthy in disguise. You may think they are only for Thanks Giving but I include this antioxidant rich, vitamin packed food in my diet all year round. The Sweet Potato is filled with Vitamin A, C and vitamin B-6. It has anti-inflammatory properties so it can also help to reduce swelling or disease affected by swelling such as Asthma. I particularly like the fact they taste like dessert.
Sweet Potato Puree
4 large Sweet Potatoes 4 Garlic Cloves 3/4 cup of Milk 2 tbsp Adobo seasoning 2 tbsp dried Basil/ Italian seasoning Salt and Pepper to taste
Cut the Sweet Potato in 4 then boil until soft. Drain the water and then peel. Most of the nutrients lie just beneath the skin so try to peel as close to the skin as you can. Put the sweet potato, seasonings, milk and garlic in the blender. Blend on medium or high bursts until smooth. Do not over blend. Additional seasonings can be substituted. Ad salt and pepper to taste. Serve hot along side your favorite meats of vegetable dishes.
4. Bananas
Bananas are the easiest food to digest! They immediately replenish your energy after a great workout and the potassium in theses fruits help ease cramps. They are full of Vitamin B-6 and are also known as the mood food. They help the body produce serotonin, which creates a mild mood for the brain or a slight sedative. So you won't just be smiling from their wonderful taste.
Moisturizing Banana / Avocado Mask
1/2 Banana 1/2 ripe Avocado 2 tbsp Olive Oil 2 tbsp plain yogurt A dash of ginger or cinnamon
Mix all the ingredients together with a fork until smooth. Stop before it becomes too runny. Apply this moisturizing mask all over your face and neck. This will fill your skin with tons of moisture and you can do this as often as you need. Leave on for 15-20 minutes then rinse off.
3. Spinach
Spinach is one of my favorite greens. I use it in salads, soups, lunch, dinner ... almost everything. Its nutrition is amazing. Spinach is filled with Calcium to strengthen bones, vitamin A, C and fiber, which helps to fight cancer and it also protects against heart disease. It is also packed with Lutein, which helps to fight against Cataracts. So eyes, heart, bones and fiber, spinach is truly a super food.
Goat Cheese And Spinach Omlette
2 Eggs 1 splash of Milk 1 Handful of Spinach 2 Tbsp Goat Cheese 1 tsp Butter
Stir together the eggs, milk and goat cheese. In frying pan melt butter over medium heat. When the butter is melted pour the eggs into the pan. Sprinkle the handful of spinach over the top of the Omlette. Cover and reduce heat. Cook until the center of the Omlette is no longer runny. By covering the Omlette it removes the Omlette flip ... which I have yet to master.
2. Green Tea
Green Tea is one of those things I can't live without. It has numerous health benefits from boosting your metabolism to helping to fight many types of cancer. It is used as a detoxifier and best of all it reduces the risk of heart disease. It cleanses your body of toxins and for centuries it has been used in ancient Chinese medicine. Green tea is my daily detoxifier. I drink 1 cup every night before I go to bed. For increase cleansing ad a slice of fresh lemon. Soothes the stomach, soothes the soul.
Freshly Brewed Green Iced Tea
2 Green Tea bags 1 Pitcher of water 2 Lemons 4tbsp of Honey (to taste) 3 Mint Leaves
Boil a pot of water and brew your Green Tea as normal. Remove the tea bags and let cool. Pour the Tea into the pitcher. Stir in the honey to sweeten to taste. Ad the lemon and mint leaves, then place in the Fridge until chilled and ready to serve. Pour over ice and enjoy.
1. Yogurt
There are infinite benefits to eating Yogurt. Your body needs a certain amount of bacteria in its digestive tract, and Yogurt is made of active bacteria that fit the bill. Yogurt is Probiotic, which means "for life" and is filled with protein that we need in our diets. Yogurt is pumped full of calcium, vitamin B, B-12, potassium and magnesium. Stronger bones, regulating the digestive system and works to keep our lady parts healthy ... Yogurt will stay a big part of my diet and beauty regime.
My Favorite Yogurt Snack
1 cup of plain Yogurt 2 tbsp Honey A handful of fresh fruit Dash of Cinnamon or Nutmeg
Blend the Honey and Yogurt until smooth. Slice the fresh fruit, (Strawberries are my favorite) and ad to the mixture. Sprinkle a dash of cinnamon. Eat and Enjoy.
Chapter Three
7 Easy Ways To Pamper Yourself7. Take A Salt Water Bath
Taking a bath in Sea salts or Epsom salts is a great way to relieve stress. The salts are filled with minerals that help to soothe muscles. Taking a bath in these salts actually pulls the toxins from your body, relaxes your nervous system and exfoliates your skin. Apply 2 cups to your bath, soak and enjoy.
6. Moisturizing Avocado Face Mask
1/2 Avocado 1 tbsp Honey 1 tbsp Natural Yogurt 2 tbsp Olive Oil 2 tbsp crushed almonds (optional)
Mash up the Avocado with a fork, then, ad the Honey, Yogurt and Almonds. Blend the ingredients until smooth but not runny. Apply the mixture all over your face. Leave on for 20 minutes. The Avocado has natural oils that will naturally moisturize dry skin. The Honey has the ability to kill any germs that may be on your skin. The Yogurt is a natural cleanser, which will soften skin and tighten wrinkles.
5. Mani / Pedi
You can do your own Manicure / Pedicure at home with the right tools.
Start by removing all nail polish with your regular nail polish remover. I like to use the ones without Acetone. After your nails are clean and dry, gently file them. Choose a fine grade emery board. Soak your nails in warm water with a splash of olive oil and soap. Gently push the cuticles back with an orangewood stick wrapped in a tissue or cotton. An orangewood stick is a piece of wood that has a slanted edge. You can find them in your local drug stores. Rinse hands in soap and water, pat dry and moisturize. Apply a base coat or you can go straight to color on your nails. Sweep from the cuticle to the tip of the nail, from the middle to both sides. Wait 2 minutes between each application. Ad a second coat of color then ad your top coat to speed drying time. Wait 15 minutes for nails to fully dry.
Use the same treatment of your pedicure. Only after soaking you can scrub your feet with a puma stone to remove dead skin cells.
4. Chocolate
Dark Chocolate is filled with antioxidants and beneficial properties. It helps to reduce bad cholesterol, which reduces the risks of blood clots. Dark Chocolate also has the ability to lower blood pressure and it increases blood flow to the arteries. So feel free to indulge when the craving happens ... in moderation of course.
3. Aromatherapy / Candles
Human beings can smell 10,000 different scents. On each inhale, smells pass over the olfactory nerves inside the nose and go straight to the brain. This part of the brain then releases endorphins and other mood enhancing chemicals. Smells have a huge impact on your emotions and your moods. Smelling nice smells will help to invigorate you, relax you and can even help you to concentrate. I find Lavender and Vanilla to be the most relaxing and citrus scents to uplift me. Aromas are personal so choose a flavor that you like.
2. Walking
There are so many benefits from walking. Walking isn't just good exercise it elevates your overall mood and your sense of well-being. A brisk walk can uplift your mood as much as big bowl of chips but instead of eating 100 calories you will burn 100 calories. Walking actually lengthens your lifespan by lowering your stress level, boosts good cholesterol and strengthens your bones and your muscles especially your heart. I walk to clear my mind and give me a new perspective when I'm working out any obstacles I may be facing. A quick walk to the store or for a coffee can be more beneficial then you might think.
1. Dance It Out
Putting on your favorite song and dancing to it can be the best mood up-lifter you can do. Not only does it boost your heart rate but also it allows endorphins to be released into your body. It is the #1 thing I do to release stress and there is no way after you dance like no one is watching you to your favorite song that you can resist feeling great.
Chapter Four
6 Hair Care Solutions6. Avocado Hair Mask
Moisturizing hair masks are great to do once a week. It's an easy combination of 1 Egg Yolk and an Avocado.
Mix the Egg Yolk and Avocado until smooth. Rub the mixture through your hair from root to tip. Allow to stand for 15 minutes while the moisture penetrates into your scalp. Rinse.
(Continues...)
Excerpted from The Numbers Bookby Joanna Hughes Copyright © 2010 by Joanna Hughes. Excerpted by permission.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
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In order to safeguard the revocation period, it is sufficient that you send the notification about the exercise of the revocation right before the expiry of the revocation period.
Consequences of the revocation
If you revoke this contract, we shall repay all the payments, which we received from you, including the delivery costs (with the exception of additional costs, which arise from that fact that you selected a form of delivery other than the most reasonable standard delivery offered by us), immediately and at the latest within 14 days from the day on which we received the notification about the revocation of this contract from you. We use the same means of payment, which you had originally used during the original transaction, for this repayment unless expressly agreed otherwise with you; you will not be charged any fees owing to this repayment.
We can refuse the repayment until the products are returned to us or until you have furnished evidence that you have sent the products back to us, depending on whichever is earlier.
You must return or transfer the products to us immediately and, in any case, at the latest within 14 days with effect from the day on which you inform us of the revocation of this contract. The deadline is maintained if you send the products before the expiry of the 14 day deadline.
You bear the direct costs for returning the products.
You must pay for any depreciation of the products only if this depreciation can be attributed to any handling with you that was not necessary for checking the condition, features and functionality of the products.
Criteria for exclusion or expiry
The revocation right is not available for contracts
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for delivery of products, which are not prefabricated and for whose manufacturing an individual selection or stipulation by the consumer is important or which are clearly tailored to the personal requirements of the consumer;
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for delivery of products, which can spoil quickly or whose use-by date would be exceeded quickly;
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for delivery of alcoholic drinks, whose price was agreed at the time of concluding the contract, which however can be delivered 30 days after the conclusion of the contract at the earliest and whose current value depends on the fluctuations in the market, on which the entrepreneur has no influence;
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for delivery of newspapers, periodicals or magazines with the exception of subscription contracts. The revocation right expires prematurely in case of contracts
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for delivery of sealed products, which are not suitable for return for reasons of health protection or hygiene if their seal has been removed after the delivery;
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for delivery of products if they have been mixed inseparably with other goods after the delivery, owing to their condition;
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for delivery of sound or video recording or computer software in a sealed package if the seal has been removed after the delivery.
Specimen - revocation form
(If you wish to revoke the contract, please fill up this form and send it back to us.)
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To preigu GmbH & Co. KG, Lengericher Landstr. 19, 49078 Osnabrück, Email address: mail@preigu.de :
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I/we () herewith revoke the contract concluded by me/ us () regarding the purchase of the following products ()/
the provision of the following service () -
Ordered on ()/ received on ()
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Name of the consumer(s)
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Address of the consumer(s)
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Signature of the consumer(s) (only in case of a notification on paper)
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Date
(*) Cross out the incorrect option.
Privacidad y seguridad
Data protection declaration
Unless stated otherwise below, the provision of your personal data is neither legally nor contractually obligatory, nor required for conclusion of a contract. You are not obliged to provide your data. Not providing it will have no consequences. This only applies as long as the processing procedures below do not state otherwise.
"Personal data" is any information relating to an identified or identifiable natural person.
Responsible person
Contact us at any time. The person responsible for data processing is: Ansas Meyer, Lengericher Landstr. 19, 49078 Osnabrück Deutschland, +49 (0) 541 / 580 72 84, mail@preigu.de
Collection and processing when using the cancellation button
If you have entered into a contract via this platform for which a statutory right of cancellation applies, the platform provides you with a cancellation function (cancellation button) through which you can submit your notice of cancellation immediately.
When using the cancellation function, your personal data (name, email address, details identifying the contract or part of the contract you wish to withdraw from, and the time (date and time) of sending the notice of withdrawal) will only be collected to the extent that you have provided it.
The purpose of data processing is to provide you with the statutory option to withdraw from your contract and to ensure the proper processing of your withdrawal.
The platform operator collects your data on the basis of Article 6(1)(f) of the GDPR, namely the legitimate interest in ensuring the general accessibility of the statutory withdrawal function on the platform. You will receive a confirmation email from the platform operator acknowledging receipt of your notice of withdrawal.
The data is then transmitted to us by the platform operator.
If the contact relates to a contract already concluded between you and us, this data processing is carried out on the basis of Article 6(1)(b) of the GDPR. Otherwise, data processing is carried out on the basis of Article 6(1)(c) of the GDPR, to fulfil a legal obligation to provide an electronic withdrawal function.
We use your email address solely to process your notice of withdrawal. Your data will subsequently be deleted in accordance with statutory retention periods, provided you have not consented to further processing and use.
Collection, processing, and transfer of personal data in orders
When you submit an order we only collect and use your personal data insofar as this is necessary for the fulfilment and handling of your order as well as processing of your queries. The provision of data is necessary for conclusion of a contract. Failure to provide it will prevent the conclusion of any contract. The processing will occur on the basis of Article 6(1) b) GDPR and is required for the fulfilment of a contract with you.
Your data will be shared, for example, with shipping companies, dropshipping or fulfillment providers, payment service providers, service providers for order processing, and IT service providers. We will comply strictly with legal requirements in every case. The scope of data transmission is restricted to a minimum.
Duration of storage
After contractual processing has been completed, the data is initially stored for the duration of the warranty period, then in accordance with the retention periods prescribed by law, especially tax and commercial law, and then deleted after the period has elapsed, unless you have agreed to further processing and use.
Rights of the affected person
If the legal requirements are fulfilled, you have the following rights according to art. 15 to 20 GDPR: Right to information, correction, deletion, restriction of processing, data portability. You also have a right of objection against processing based on art. 6 (1) GDPR, and to processing for the purposes of direct marketing, according to art. 21 (1) GDPR.
Right to complain to the regulatory authority
You have the right to complain to the regulatory authority according to art. 77 GDPR if you believe that your data is not being processed legally.
You can lodge a complaint with, among others, the supervisory authority responsible for us, which you may reach at the following contact details:
Landesbeauftragte für den Datenschutz Niedersachsen Prinzenstraße 5 30159 Hannover Tel.: +49 511 1204500 Fax: +49 511 1204599 E-Mail: poststelle@lfd.niedersachsen.de
Right to object
If the data processing outlined here is based on our legitimate interests in accordance with Article 6(1)f) GDPR, you have the right for reasons arising from your particular situation to object at any time to the processing of your data with future effect.
If the objection is successful, we will no longer process the personal data, unless we can demonstrate compelling legitimate grounds for the processing that outweigh your interests or rights and freedoms, or the processing is intended for the assertion, exercise or defence of legal claims.