FITNESS FOR MEN

Warm up with the mobility and dynamic flexibility moves. Then perform the 1-minute drill. Rest 15 to 30 seconds, then do the strength circuit. Rest 1 minute. Repeat the drill and strength circuit sequence three to five times. After the first round, try to work at an effort of 7 or 8 (on a scale of 1 to 10) each time you perform the 1-minute drill.

MOBILITY AND DYNAMIC FLEXIBILITY

Perform the following exercises as fast as possible with good form. Rest 30 seconds between exercises and 1 minute between rounds. Perform 2 rounds.

3-Step Lateral Run and Pause (5 reps)
From a strong tall posture, perform a high knee run sideways taking three total lateral steps, running on the balls of your feet, driving the elbows back and maintaining good upright posture. Do not cross your feet as you run. On the third step pause and maintain balance for at least 1 to 2 seconds before running in the opposite direction. That's one rep.

Lateral Speed Lunge (8 reps)
From an athletic position, take a lateral step to the right. Quickly and with good squat form, touch your right hand (outside your right leg) to the floor and immediately drive your body up and shuffle one step over to the left touching the floor with your left hand. Your body should be completely extended (tall) when you move from side to side. (For a variation of this side lunge,

Spiderman Climb (10 reps per leg)
Start in the top of the pushup position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder and touch your foot to the ground. Slowly return your leg to the start position and repeat with the opposite leg.

1-MINUTE DRILL

Perform the following exercises for 15 seconds each. (And if these aren't intense enough for you, try this

Jumping Jacks
Start with your feet hip-width apart and hands at your sides. Simultaneously raise your arms above your head and jump so you can spread your feet shoulder-width apart. Then jump again to lower your arms and bring your feet together. Repeat.

High Knees
Run in place, with knees driving toward your chest.

Side-to-Side Hops
Starting with feet together, push off with your right foot to hop laterally to the left about 3 feet. Land on your left foot and follow with your right. Hop back, this time pushing off with your left foot. Repeat.

Mountain Climbers
Start in a pushup position. Keeping your head in line with your body, bring your right knee to your chest, then back to starting position. Alternate rapidly with the left leg.

STRENGTH CIRCUIT

Complete as many repetitions as you can of each exercise in 20 seconds. Rest 20 seconds, then move to the next exercise.
Jumps
Dip down at the hips and knees, and then explode up.

Pushups with Row
Get into pushup position with your arms straight and your hands resting on light dumbbells. Squeeze your abs and glutes as you perform a pushup. At the top, pull one dumbbell off the floor and toward you until your elbow is above your back. Slowly return the weight to the floor and repeat with the other arm.

Two-Way Lunges
From a standing position, take a large step forward with one leg, then immediately lunge backward. Switch legs after 10 seconds.

Single-Leg RDL
Stand with your feet slightly more than shoulder-width apart. Raise one foot and extend it behind you, just off the floor. Contract your glutes, brace your abs, and keep your spine naturally arched. Focusing on balance, lower yourself until your torso is parallel to the floor. Initiate the movement by pushing your hips back. Push back up to the starting position. Switch legs after 10 seconds.

Glute Bridges
Lie on your back with your knees bent, feet flat on the floor. Squeeze your glutes and raise your hips so your lower back is off the floor. Hold for 20 seconds.

JOY OF EARLY MORNING SEX

They say having sex first thing in the morning not only improves your love life, it is also beneficial to your health.
Early morning sex puts a smile on your face, boosts your health, looks and relationship.
Scientists say people who start their days by having sex are all-around healthier and happier than those who don’t.
According to Debby Herbenick, Ph.D., author of Because It Feels Good, having sex in the morning makes you stronger and more beautiful.
She said: “Having sex in the morning releases the feel-good chemical oxytocin, which makes couples feel loving and bonded all day long and climaxing releases chemicals that boost levels of estrogen, which improves the tone and texture of your skin and hair.”
Some other benefits of morning sex include:
1. Apart from the fact that regular morning sex makes you feel upbeat for the rest of the day, it also helps in building a stronger immune system.
2. Believe it or not, it makes you less susceptible to catching a cold or flu and can also improve the quality of your hair, skin, and nails.
3. Having morning sex three times a week lessens the risk of a heart attack or stroke.
4. You aren’t bothered by the responsibilities of the day yet and your mind is clearer.
5. You’ve just been sleeping and are hopefully well-rested and can devote more energy to sex.
6. Sex is relaxing and can help manage stress.
7. You start the day more in sync when you’ve pleasured one another both physically and emotionally.
8. You show your spouse that he/she is a priority, and so is your sex life.
9. Sex is exercise. It’s a great way to work up an early morning appetite as breakfast is the most important meal of the day.
10. Early morning sex can be a great incentive to wake-up and put you in a more positive mood. Wake-up sex will help you feel happier and healthier throughout the day.
Research from Nottingham University also found that men who kept up a regular sex life in their 50s were also at lower risk of developing prostate cancer, while a 2009 study found that having sex every day improves sperm quality and could boost the chances of getting pregnant.

NIGERIAN LEGISLATURES EARN TOO MUCH

While Nigeria continues to suffer from unpaid salaries it is time to remember the salaries and allowances of the National Assembly members and ministers which was published by The Revenue Mobilization, Allocation and Fiscal Commission.

Publication in Daily Trust August 2013 edition said it was announced  to avoid misinformation and misrepresentation of facts in media reports.
According to the RMAFC estimates, lawmakers’ allowances include accommodation (Senator N4m, Rep N3.97m), vehicle loan (Senator N8m, Rep N7.94m), furniture (Senator N6m, Rep N5.956m) and severance gratuity (Senator N6.09m, Rep N5.956m), which are due once in four years. It should be noted that accommodation allowance is paid yearly while furniture, severance and car loan are paid once in four years, the commission said.
Annual allowances are motor vehicle fueling and maintenance (Senator N1.52m, Rep N1.489m), constituency (Senator N5m, Rep N1.985m), domestic staff (Senator N1.519m, Rep N1.488m), personal assistant (Senator N506,600; Rep N496,303), entertainment (Senator N607,920, Rep N595,563), recess (Senator N202,640; Rep N198,521), utilities (Senator N607,920; Rep N397,042), newspaper/periodicals (Senator N303,960; Rep N297,781), house maintenance (Senator N101,320; Rep N99,260) and wardrobe (Senator N506,600; Rep N496,303).
Other allowances are estacode (Senator $950, Rep $900) and duty tour allowance (Senator N37,000; Rep N35,000).

RMAFC said: “Regular allowances are paid regularly with basic salaries while non-regular allowances are paid as at when due. For instance, furniture allowance andeverance gratuity are paid once in every tenure and vehicle allowance which is optional is a loan which the beneficiary has to pay before the end of tenure. It is therefore wrong and misleading to add up allowances irrespective of whether they are regular, refundable or non-regular as the regular annual emoluments of political public office holders.” 
However, RMAFC warned that any other allowances received by the affected officials are illegal and the chief accounting officer should be held responsible. According to RMAFC : “The commission also wishes to use this opportunity to state that any other allowance(s) enjoyed by any political, public office holders outside those provided in the Remuneration Act of 2008 is not known to the commission and the chief accounting officer should be held accountable”. 
The source also notes that with a national minimum wage of N18,000.00 per month and totalling N216,000.00 per annum, it will take the average Nigerian worker, 60 years and 44 years to earn the annual salary and allowances of a Nigerian Senator and Member of the House of Representatives respectively.  It states: “This cannot be right and something urgent has to be done to slash the salaries and allowances of the members of the National Assembly and State Houses of Assembly”.

EXECUTIVE LOOTING IN NIGERIA

There has been an ongoing national argument on the reality of the oil subsidy which some eminent Nigerians have refuted against. Former petroleum minister Prof Tam David West breaks down his analysis of the falsehood behind the fuel subsidy that has only enriched a few rich and selfish individuals in Nigeria. See insightful details.
1) One barrel of Crude oil = 42 gallons or 159 litres
2) Our Refineries (i.e 4) Installed (combined)
capacity = 445,000 barrels per day

3) Actual refineries capacity due to ageing
equipment = 30% i.e. 133,500 barrels per day.
4) 133,500 barrels = 21.2 million litres
5) Local required consumption (F.O.S) =
12millions litres
6) It means that even our MORIBOND refineries can actually meet our local consumption need of petroleum.
7) The cost structure of crude oil (i.e. Qua Iboe Crude Oil) production; – Findings / development – $3.5
– Production cost – $1.5
– Refining Cost – $12.6
– Pipeline/transportation – $1.5
– Distr/bridging fund Margin -$15.69
True cost of one litre of petroleum anywhere in Nigeria;
– Total sum cost = $34.8
– 1ltr cost = $34.8/159 litres = $0.219
– Naira equiv. 0.219xN160= N35.02k
– Add Tax N5 + N35.02 = N40.02
9) Let FGN refute the above composition and if not, they should tell us how they came about
N95/N85 litre.
10) Locally refined products cannot be sold at International price.
11) We really do not need FGN SUBSIDY as
there was NONE in the first place.
12) What is LACKING, is the WILL to enforce
LAW ON CORRUPTION.

 Professor Tam David West, former
  Petroleum Minister.

CHIEF TONY ANENIH RESIGNS

The crisis rocking the Peoples Democratic Party (PDP) has reached a new dimension as reports just reaching us inform that Tony Anenih, the Chairman of the Board of Trustees of the party, has resigned.

The PDP National Working Committee (NWC) disclosed this information.
In accepting the resignation, the committee acknowledged the immense contributions of Anenih in the PDP over the years particularly in his capacity as the BoT Chairman.
The party said: “As one of the founding fathers of the PDP, the NWC appreciates Chief Anenih’s guiding role in the party in the last 16 years and wish him well in his future endeavours.”

Chief Anenih

The PDP commended the situation in a statement by Wale Oladipo, its national secretary. It also said: “Consequent upon the resignation, the Secretary of the Board of Trustees, Senator Walid Jibrin holds forth pending the election of a new BoT Chairman”.

According to the statement, Anenih resigned “on personal grounds”.
Meanwhile, media outfits quoted Anenih as saying that he decided to resign because of “the current state of affairs within the party.”

He said this in a letter he signed and submitted to President Goodluck Jonathan.
The letter titled ‘Notice of my decision to step down as Chairman, Board of Trustees of the Peoples Democratic Party’, is dated May 20, 2015 and addressed to Jonathan.
Anenih became PDP BoT chairman few weeks to the end of tenure of former President Olusegun Obasanjo in 2007.
After suffering huge defeat at the last general elections, the PDP, which was ruled Nigeria for 16 years, has been hit by a wave of defection and resignation.
READ MORE: http://www.naij.com/442895-pdp-bot-chairman-resigns-on-personal-grounds.html

BUHARI FROM GENERAL TO DEMOCRAT

The president-elect, General Muhammadu Buhari, is to drop the title ‘General’ from his name after he is sworn in on May 29,2015.
His media team disclosed this in a statement issued on Sunday, May 17, in Abuja.
The statement signed by, Mallam Garba Shehu, Buhari’s director of media and publicity, also released the official portraits of the president-elect and his vice, Professor Yemi Osinbajo.
The one paragraph statement reads:
“From May 29, 2015, the president-elect and vice-president-elect are to be respectively known and addressed as Muhammadu Buhari, President, Commander-in-Chief of the Armed Forces, Federal Republic of Nigeria and Prof. Yemi Osinbajo, SAN, Vice President, Federal Republic of Nigeria.”

The official portrait of the president-elect Muhammadu Buhari

The official portrait of the vice president-elect, Professor Yemi Osinbajo

It is worth mentioning, that Nigerian supported Buhari’s decision to drop ‘General’ title but suggested replacing it with other handles.
“We Africans we have respect for our elders. So if they removed the General from his name. Then we will call him as Baba Muhammad Buhari,” Umaru Danlami Adamu wrote.
 “Correction to Mallam Shehu Umar. The General’s name wouldn’t suppose to be Muhammadu Buhari alone, it deserves to be Mallam or Alhaji Muhammadu Buhari,” Abubakr Madaki suggested.
“An anticipated clarification. We as his fans will start right away. We are suggesting AMB (Alh Muhammadu Buhari)”, Muhammad Tanko Baba wrote.

 “I like simplicity. How many of the British or American presidents use those empty titles or didn’t they go to school? ” Adetokunbo Bishop Adeeko wandered.
“Once a General, always a General, you can’t drop General’s title just like that,”  David Ayele insisted.
Earlier this week Chief Timipre Sylva, the head of the All Progressives Congress transition committee ,gave new details on the swearing-in ceremony of the president-elect. He stated that Buhari’s inauguration would not be flamboyant quoting the dwindling economy as the reason for the decision.

NIGERIAN MOST CORRUPT AGENCIES

 

1. NNPC:
Records speak for itself, the Nigeria National Petroleum Corporation (NNPC) doesn’t even know the amount of crude oil it imports daily. There are possibly over 100 different means which the NNPC uses to siphon government revenue. From fraudulent subsidy payments to intentional delay of imported products to incur and accumulate demurrage with shopping companies. They’re mostly responsible for the over $600 billion dollars alleged by the EFCC to have been stolen from Nigeria since 1999.
2. NPA:
Working for the Nigeria Ports Authority (NPA) can even be more rewarding than working for the NNPC. Thousands of illegal deals worth millions of Naira are settled under the table at the ports on a daily basis. Government ends up not recording most of these criminal deals. So many criminal waivers, unrecorded imports, direct cash settlements rather than legal payment channels, undercharges, auction sales etc.
3. Customs:
Nigerian customs officials attached to courier agencies target goods coming in from overseas. Once your package arrives, you’d be expecting the normal courier charge and taxes, then you hear the bad news; Nigeria customs is holding your package. They’ll usually give you a fictitious extra bill, citing some flimsy reasons and stipulated policies and conditions which cannot be found anywhere on their website. Instead of allowing the goods get to your local courier office, they’ll rather invite you to Lagos and that’s when you get desperate because you don’t want to travel all the way to Lagos to collect a package. So you decide to negotiate and pay. Mode of payment is usually their private accounts or other means which will not be eventually traced back to them, not government’s purse. Sometimes also, their charges are genuine, but settled through private channels, So government gets little or nothing from the illegal transaction.
Their illegal 0perations with ‘The Immigration Service’ at Nigeria’s borders also ensure that Cars and other goods are imported into Nigeria illegally with taxes and charges that are never documented or paid into government’s purse.
4. FIRS:
The Federal Inland Revenue Service (FIRS) is another criminal organisation in Nigeria.They target multinationals and big companies. The richest among them work in Abuja, Lagos, Port Harcourt and other cities with numerous big companies. They help you evade tax in so many different ways (evading and avoiding tax are different things, one is criminal, the other is legal) and collect huge rewards for their excellent criminal maneuvers. Hundreds of billions or possibly trillions therefore go unrecovered annually.
5. NIMASA:
The Nigerian Maritime Administration and Safety Agency (NIMASA) is a regulatory body saddled with various maritime related responsibilities including; administration and regulation of shipping licenses, carrying out aerial and coastal surveillance, control and prevention of maritime pollution, providing maritime security. About 40% of Nigeria’s income is budgeted for this agency to develop maritime infrastructure and fund the operations of the Maritime Academy of Nigeria. NIMASA has been involved with various levels of fraud on many occasions running into Trillions of naira.

HISTORIC NIGERIAN IN JAPAN UNIVERSITY

Nigerian student Ufot Ekong has broken a 50 year record in Japan after graduating with a first class degree and best overall student from Tokai University in Tokyo Japan.

Ufot Ekong and his awards

The talented student graduated from the university with a first class degree in robotics and electrical engineering.
This is the first time a Nigerian could achieve such success since 1965, Nigerian Bulletin reports.
It was also gathered that Ufot won Japanese language award for foreigners and solved a mathematical equation that could not be solved 30 years ago in his first semester.

Utof is receiving his award

Asides from studying hard and paying himself for the education, Ufot works at Nissan. He has already made two patented products. Recently, he developed an electric car that could go as fast as 128 kilometers per hour.

Ufot’s mum and electric car

Asides from being a Saxophone master, the young Nigerian speaks English, Yoruba, French, Japanese.
Undoubtedly, bright future is waiting for Ufot Ekong, who made the nation proud.

AVOID THESE WOMEN

While we can all agree that nobody is perfect, there are actually a few things that would adversely affect a relationship if a man chooses to partner with a woman with some not-so-great attributes.
VICTORS presents you with the 10 kinds of woman a man should think twice about making a wife.

1. The Bitter Woman: You know that woman that always seems to be angry at the menfolk all the time? Perhaps she has had her heart broken one too many times, but this woman is always bashing on men and talking about how they are no-good or useless. A man might not want to settle down with someone so bitter as it is guaranteed that when the opportunity arises, she would hurl hurtful insults and intense, hateful words his way due to all her unresolved anger.
2. The Selfish Woman: If you want a happy home and a partner that wants your happiness as well as hers, then you should steer clear of the selfish woman. A wo
man who is determined to make sure she always comes first would not be able to build a cheerful and loving home with you.
3. The Materialistic Woman: A woman obsessed with material things would certainly not make the best wife. If all she cares about are material possession over family, faith and spiritual fulfillment, then she will not make the best partner.
4. The Flirty Woman: Are you attracted to that woman that always seems to flirt with one person or another? She flirts like a butterfly from one man to another and makes all men feel like she is interested in them. Well, beware, because a habit like that might be hard to break after marriage and you would not want to start hearing that your wife has had flirty conversations with all the men in the neighbourhood.
5. The Party Freak: She is invited to every party and attends them all. She is always dressed in the most flashy clothes and is the ultimate party girl. She lives for the next big gathering and cannot say no to an invitation. Such woman might not be the type to settle down in a marriage.
6. The Spoilt-Brat: A woman who grew up having everything handed to her and has never had the experience of actually working for something is unlikely to make the best wife. No matter how much you might be willing to provide her with the kind of lifestyle she grew up with, remember, marriage comes with kids and kids require sacrifice. If she has never had to work or make sacrifices for anything in her life, it is unlikely that she would start now.
7. The Attention Seeker: While some women naturally like attention, when it becomes an obsession, then it is not a good idea. A good husband makes sure he has time for his wife, but this cannot happen 100percent of the time so a good wife should understand that.
8. The Gossip: Does she always seem to never mind her own business? Is she always focused on what someone else is doing or how someone else is living their life? Then you do not need this kind of woman as a wife. A man needs someone that would build a home with him and this requires some focus on her own plans and her own life. If she is too busy minding someone else’s business, then you are fighting a losing battle.
9. The Commitment-Phobe: A woman who finds it difficult to commit to anything (school, jobs, family, friendship, etc) would also not be able to commit to a marriage. If she seems to lose interest in everything quickly and is always looking for the next thing to jump into, then you would have a hard time keeping her focused in her marriage.
10. The Disrespectful Woman: If she seems to always be disrespectful and rude (even if it is to people she considers beneath her standards) then you need to think twice about marrying her. Respect for a fellow human being is a very important attribute in who we choose to spend the rest of our lives with so it is definitely not something that should be taken lightly.

Africa is Self sustainable

The new study says Africa could become a major exporter if leaders show political will

A new book claims Africa could feed itself within a generation, and become a major agricultural exporter.

The book, The New Harvest, by Harvard University professor Calestous Juma, calls on African leaders to make agricultural expansion central to all decision-making.
Improvements in infrastructure, mechanization and GM crops could vastly increase production, he claims.
The findings are being presented to African leaders in Tanzania today.
The presidents of Tanzania, Kenya, Uganda, Rwanda and Burundi are holding an informal summit to discuss African food security and climate change.
Speaking to the BBC ahead of the meeting, Professor Juma said African leaders had to recognize that "agriculture and economy for Africa are one and the same".
"It is the responsibility of an African president to modernize the economy and that means essentially starting with the modernization of agriculture," he said.

Stagnation

"More African countries are going to have to think about new genomics techniques

Professor Calestous Juma", Harvard University

Global food production has rocketed in recent decades but has stagnated in many parts of Africa, despite the continent having "abundant" arable land and labour, says Professor Juma.
He estimates that while food production has grown globally by 145% over the past 40 years, African food production has fallen by 10% since 1960, which he attributes to low investment.
While 70% of Africans may be engaged in farming, those who are undernourished on the continent has risen by 100 million to 250 million since 1990, he estimates.
The professor's blueprint calls for the expansion of basic infrastructure, including new road, irrigation and energy schemes.
Farms should be mechanized, storage and processing facilities built, while biotechnology and GM crops should be used where they can bring benefits.
But what was needed above all else was the political will at the highest level.
"You can modernize agriculture in an area by simply building roads, so that you can send in seed and move out produce," he told the BBC.

"The ministers for roads are not interested in connecting rural areas, they are mostly interested in connecting urban areas. It's going to take a president to go in and say I want a link between agricultural transportation and then it will happen."
He believes there is great scope to expand crops traditionally grown in Africa, such as millet, sorghum, cassava or yams.
He sees areas where farmers will need to adapt to tackle a changing climate - cereal farmers may switch into livestock, he says, while others may chose more radical options.
"Tree crops like breadfruit, which is from the Pacific, could be introduced in Africa because trees are more resistant to climate change."
He also envisages genetic modification playing a growing role in African agriculture, with GM cotton and GM maize, which are already being grown on the continent, just the start of things to come.
"You need to be able to breed new crops and adapt them to local conditions... and that is going to force more African countries to think about new genomics techniques."

Kitchen sink

George Mukkath, director of programmes at the charity Farm Africa, welcomed the study, but said with many African states investing less than 10% of their GDP in agriculture, politicians had to "put their money where their mouths are".
"It's what we've been shouting about for several years," he said. "African productivity is low. If there's an investment then African farmers are very capable of producing enough food not only to feed themselves but also for the export market."
But Dr Steve Wiggins, a research fellow at a British think-tank, the Overseas Development Institute, said that modest practical changes were preferable to long wish-lists.
"It's perfectly possible to get Africa on a much higher growth rate but I wouldn't have such a long list of things to do, particularly if I thought it was going to bring about all government investment," he said. "To make a difference, you don't need to throw the kitchen sink at the problem."
He also warned that Africa's urban centres could not be ignored, not least because they provide important markets for African farmers.

Nigerian's bank account seized in United Arab Emirate

The UAE Central Bank this week passed a new rule barring Nigerians who do not work in their country from operating accounts in any of their local or foreign banks.

It was said that this is to avoid money laundering by Nigerian politicians who they claim has become widespread.

Now, they have supposedly closed accounts of all Nigerians not working in the UAE and delivered them cheques equal to the sum they have in their accounts.

All account holders reportedly have 5-working days to take their money.

If their intention is actually to stop money laundry, then good. My fear is that it could be another way to start telling Nigerians to go .

12 ANTI AGING FRUITS

1.  Sweet potatoes

Sweet potatoes offer an abundance of benefits, everything from antioxidants to anti-inflammatory agents. They also have vitamins A, C and E, which can help you maintain a lovely complexion and beautiful hair.

If you’re looking for an all round anti aging wonder food then walnuts have a good claim to be somewhere near the top of your list.
In fact – anyone looking to improve nutritional health through a small change in diet should take a good look at the humble walnut.
And it really is a small change in diet that’s all you need to get the anti aging boost from walnuts.
Just one ounce of walnuts daily – equivalent to around 7 shelled walnuts or 14 walnut halves can give you the health benefits described.
- See more at: http://www.simplyantiaging.com/3535/anti-aging-walnuts/#sthash.xLeZar0l.dpuf

If you’re looking for an all round anti aging wonder food then walnuts have a good claim to be somewhere near the top of your list.
In fact – anyone looking to improve nutritional health through a small change in diet should take a good look at the humble walnut.
And it really is a small change in diet that’s all you need to get the anti aging boost from walnuts.
Just one ounce of walnuts daily – equivalent to around 7 shelled walnuts or 14 walnut halves can give you the health benefits described.
- See more at: http://www.simplyantiaging.com/3535/anti-aging-walnuts/#sthash.xLeZar0l.dpu   

If you’re looking for an all round anti aging wonder food then walnuts have a good claim to be somewhere near the top of your list.
In fact – anyone looking to improve nutritional health through a small change in diet should take a good look at the humble walnut.
And it really is a small change in diet that’s all you need to get the anti aging boost from walnuts.
Just one ounce of walnuts daily – equivalent to around 7 shelled walnuts or 14 walnut halves can give you the health benefits described.
- See more at: http://www.simplyantiaging.com/3535/anti-aging-walnuts/#sthash.xLeZar0l.dpuf

If you’re looking for an all round anti aging wonder food then walnuts have a good claim to be somewhere near the top of your list.
In fact – anyone looking to improve nutritional health through a small change in diet should take a good look at the humble walnut.
And it really is a small change in diet that’s all you need to get the anti aging boost from walnuts.
Just one ounce of walnuts daily – equivalent to around 7 shelled walnuts or 14 walnut halves can give you the health benefits described.
- See more at: http://www.simplyantiaging.com/3535/anti-aging-walnuts/#sthash.xLeZar0l.dpuf

If you’re looking for an all round anti aging wonder food then walnuts have a good claim to be somewhere near the top of your list.
In fact – anyone looking to improve nutritional health through a small change in diet should take a good look at the humble walnut.
And it really is a small change in diet that’s all you need to get the anti aging boost from walnuts.
Just one ounce of walnuts daily – equivalent to around 7 shelled walnuts or 14 walnut halves can give you the health benefits described.
- See more at: http://www.simplyantiaging.com/3535/anti-aging-walnuts/#sthash.xLeZar0l.dpuf

2. Kiwi

The strong antioxidant compounds in this little green fruit firm the skin and delay the formation of fine lines and wrinkles. This is mostly due to their high Vitamin C and E content which help reduce skin damage due to free radicals.

3. Watermelon

Due to its high content of minerals, vitamins and antioxidants, watermelon is another delicious way to keep your skin nourished and prevent wrinkles or skin discoloration that comes with aging skin.

4. Avocado

Avocado is rich in Vitamin E and the B-complex vitamins, both wonderfully nourishing for your skin while the potassium it contains help keep it moisturized and hydrated. It also contains a compound called glutathione, which assists in the anti-aging process.

5. Papaya

Whether eaten or used topically, papaya can work wonders on your skin. It is a natural complexion toner and fights the formation of wrinkles while its Vitamins A, C and E will nourish the skin.

6. Apple

Applied topically, apple residue is great for the skin: its enzymatic actions help the skin to retain healthy water levels and keeps it fresh and healthy; apple cider vinegar as well makes an excellent natural toner.

7. Banana

Youthful elasticity of the skin will be greatly helped by the high levels of Vitamin C and B-6, while its manganese and antioxidant contents prevent premature aging. It is also a wonderful natural moisturizer for the skin if applied topically.

8. Berries

Berries have some of the highest concentrations of antioxidants out of any fruit and this, along with their high levels of Vitamin C, help maintain the collagen that keeps your skin looking firm and wrinkle-free.

9. Grapes

Grapes are a rich source of both manganese and Vitamin C. Together, these compounds can prevent damage due to ultraviolet radiation while their antioxidant properties fight against the aging process.

10.  Sweet potatoes

Sweet potatoes offer an abundance of benefits, everything from antioxidants to anti-inflammatory agents. They also have vitamins A, C and E, which can help you maintain a lovely complexion and beautiful hair.

11. Chocolate

12. Walnut

IF YOU THINK OF YOUTHFULNESS THEN EAT THESE FRUITS REGULARLY AND I BET YOU,YOU SURE WILL REMAIN FOREVER YOUNG.