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8 Foods That Make Your Skin Glow And How

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Keep your skin and body clean and healthy. They are important.

All of us and females in general these days are very concerned about their health and more importantly their skin health. But just relax, it is no rocket science. You just need to do the right things at the right time to get the right results.  All this not at the cost of starve yourself to look good. Here are a few of them…

  1. Dark Chocolate- Even a small piece of chocolate will provide us with high levels of cocoa flavanols which have been associated with softer, more hydrated skin. But we need to make sure that we do it in proper quantities and not overdo it. It also helps in reducing possibilities of heart attacks and also helps in purifying our blood.
  2. Milk- It is great for our health, all said and done. But it is absolutely dynamite for our teeth and helps in fixing the jawbone. It is also an excellent source of calcium. Milk keeps our teeth clean, healthy and totally cavity free. It also promotes reformation of enamel.
  3. Poultry- Many foods like chicken and turkey provide us with high quality proteins which are important for growth, repair and maintenance. Skimmed milk, yogurt and cheese are great sources too. Eggs yolk contains vitamin B12 which promotes hair growth and reduces any hair loss. The same products can also be used to reduce billed nails. Eczema sufferers can get great help if they take yogurts regularly.
  4. Oysters- They have lots of zinc and keep your hair and scalp healthy. Substitutes for Oysters include chicken, turkey and crab. They are also used as mixtures in various dietary supplements
  5. Berries- They contain antioxidant Phytonutrients that get rid of free radicals in the blood and guard your collagen thereby boosting skin repair. Collagen makes your skin smooth, supple and plump. They help skin look younger.
  6. Salmon- Plays a key role in keeping our skin smooth. They provide oils to our skin which lubricate and reduce inflammation which often leads to redness, acne and scaly skin. It also contains Vitamin B12 and iron.
  7. Nuts, Seeds And Vegetables- Snacks like almonds and sunflowers contain anti-inflammatory and immunity-enhancing nutrients. They also include Vitamin-E which helps reduce skin flare ups. Spinach and arugula have naturally occurring antioxidants. They keep your skin complexion radiant and blemish free.
  8. Carrots- They contain oodles of Vitamin-A which is vital for healthy skin. Carrots also contain high amount of antioxidants which prevent damage done to skin by free radicals. Lack of vitamin-A in our diet leads to dry and flaky skin, so carrots help a lot in keeping skin fresh and healthy.

Our parents are right, even when it comes to sleep !!

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Early to bed, early to rise, makes a man healthy, wealthy and wise

None amongst us hates to sleep. But, as it turns out, we are too lazy to sleep too. Nowadays, late night browsing, video-gaming and parties are taking a lot of our precious sleeping time away from us. This causes sleep deprivation and we feel sleepy the whole day. As a result we are not able to perform to our full potential. The fact of the matter is that sleep is extremely important for our bodies. There are some obvious reasons why that is so-:

  • Helps Body Stay Fit- Body provides us hormones when we sleep. It helps maintain our appetite. If we sleep properly we tend to eat the fair and optimum amount of food. It also great for the heart. During sleep our heart and cardiovascular system have a chance to rest as the whole body system slows down. Lack of sleep leads to high blood pressure and heart attack risks. A lack of sleep also affects our immune system. It also affects the activity of the body’s killer cells. Having proper sleep also reduces the risk of cancer. Lack of sleep also leads to increased and irregular heart beat. Sleeping disorder has also been linked to hypertension and hormonal problems.
  • Improves Memory- when we sleep, our body produces new brain cells which greatly help our memory. So when we do not sleep, we do not develop any brain cells, which is not a good sign.
  • Repairs Body- Sleep is extremely essential as it helps in muscle development. Extra protein muscles are produced by our body during sleep which replaces dead muscle tissues by replacing older ones.

  • Stress Buster- Good sleep also helps a lot in reducing stress on the body. If the brain does not sleep the body cannot produce anti-stress hormones which the body really needs. Good sleep tends to make us more active.

Teenagers should sleep for at least 8 hours and adults need only 7 hours of sleep every night. Newborns need to sleep for at least 12 hours a day. Make sure you do not eat junk food or drink beverages before you sleep. Do not try to do any physical or mental activity before you go to bed. Before sleeping, try listening to some soothing and calm song and say subconsciously to your brain that you need to sleep. Sleep fast and sleep well, it’s important.

 

The power of working-out with friends

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It makes a big difference when working out alone and doing it along with friends.

There are lots of people who do not really enjoy working out at home. They feel better when they work out with their friends and other people.

Enjoy camaraderie: When people work out with their friends they can learn more and their camaraderie improves. Everyone supports each other and encourage each other and also praise one another. This makes everyone feel good. That is why they like the idea of working together.

Become competetive: Working out in a group provides accountability and structure.     Also when you exercise or work out with friends you never want be left behind and this gives a competitiveness to the whole thing. You try your best to give everything. When children take part in an exercise they give a sense of playfulness to the occasion. That makes it a more fun experience.

Make new friends : If there is no one at home or in the family  is interested in exercises you can obviously go online and search for groups or people who are interested to join you. Check few health savvy groups on Facebook.com or Yahoo groups. Local gyms are also a great option to find pals who are interested in working out. You can strike a good bond and becomes great friends in the process too.

Beware, workout with few:   In spite of the numerous positives to working out in groups there a few drawbacks as well. Sometimes if a group is too big, you can get lost in a group. You may not get the attention from the personal trainer to do the exercises in a precise way and you might not learn it properly and injure yourself when you attempt it. Also in a big class when you are right at the back during exercise you tend to lose interest and get lazy.

Beat the gradual loss of Bone Density

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With age bone loses density, proper care has to be taken to prevent osteoporosis.

Osteoporosis is a disease that results from bone loss or the loss of bone density and tissue. Since the phenomena of losing bone density with age is common many people ignore it. But many people lose bone intensity to an abnormal extent and thus develop osteoporosis. Osteoporosis can be easily prevented by eating a diet rich in nutrients which will keep our bones healthy and strong.

The power of Calcium: We all know that calcium is the most important source for healthy bones. As calcium is used and lost everyday, in case the loss is more than the gain bone loss is bound to occur. Regular calcium intake varies from person to person and age group to age group. Calcium content is extremely high in dairy food like milk, yogurt and cheese. Dairy Products also gives us phosphorus necessary to work with calcium. Eating fish and dry fruits like almond along with juices and cereals also help a great deal.

The Portion of Protein :The next most important and vital source of bone health is proteins.  Meat, poultry, fish, eggs, ry beans and pea etc help maintain bone health. The normal intake of proteins should neither be too low, nor too high. It should be moderate.

The Sunshine Vitamin: Vitamin D is another item especially important in maintaining bone health and calcium absorption. Vitamin D needs can be easily maintained by giving yourself 15 minutes of sun exposure daily.

Apart from these vitamin A and C, magnesium, copper, zinc and iron are also extremely essential. Basically, eating a well-balanced diet involving optimum amount of vitamins, minerals, proteins, carbohydrates will ensure that you remain fit and fine. Make sure your diet provides you enough of bone building food. Then you will be forever free of bone loss and osteoporosis.

The 7 Mega Principles of Diet and Exercise for Fat Loss

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It is the KISS thing and “keep it simple, stupid” by summarising the no-fail approach to weight loss that emphasizes fat loss and muscle maintenance. If it fails for you, then you are either eating too much, moving too little or have a genuine pathology or genetic disorder — and mostly this is rare as a cause of obesity.
Here are 7 mega principles to fat loss:

  1. Don’t sweat the small stuff. The number 1 rule is not to get hung up on the trivia. This is the 90/10 rule or whatever you want to call it. The idea is that you must concentrate on putting most effort into doing the things that bring you most return and success. It’s okay to  follow up on the small stuff after you get the big picture correct. Don’t get distracted by “insider secrets” or any of that web marketing hype. There are no insider secrets to achieving and maintaining normal weight. But that doesn’t mean there are not serious challenges.
  2. It’s the calories stupid! This is one of the most obvious stuff, ignore it at your own peril. You need to get into negative energy balance territory (but not too negative) to lose weight and that means eating less and exercising more. And the best way to cut calories? Limit animal fats, added fats, added sugars, alcohol, and reduce  excessive portion sizes.
  3. Adopt a lifestyle. Most diets will work for a short while – low-carb, low-fat, meal replacement shakes, you name it. If you take in less than you expend in energy, you will lose weight. However, you need to find an eating and exercise pattern that suits you, that works, and that you can adopt more or less every day of your life.
  4. Do regular aerobic Exercise. Aerobic exercise is walking, running, treadmill, cycling, swimming, class aerobics and  rowing. You need to put some effort in so that you puff and sweat to some extent. Do this at least 5 times a week, for at least 30-40 minutes, even if it’s walking fast around the block.
  5. Do regular weight training. Get to a gym or buy some dumbbells and a bench for home and do at least 2 sessions of weight training each week. It helps maintain muscle and bone while you lose fat and builds strength, flexibility and mobility for the future.
  6. Move more at home and work. Under-rated and misunderstood, this is the science of NEAT or “non-exercise activity thermogenesis.” Moving more at home or work builds a feedback system that upregulates your metabolism. Get a pedometer and try to rack up 5,000 steps each day. It can be gardening, housework, playing with kids, lunchtime walks at work, stair walking, anything in addition to programmed exercise. Upper-body movement counts as well.
  7. Get a brain plan. Tackle weight loss as a personal project. Keep a diary, set goals, review your progress each week, do lots of internal head talk, adjust your approach when necessary, be patient, stick to a lifestyle you can tolerate, and get encouragement from friends or a group.

Top 5 ways to stop stress eating

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Stress eating is a form of emotional eating, which is a blanket term dietitians and psychologists use to describe eating in response to positive or negative emotions, like feeling happy, sad, lonely, bored, nervous, panicked, angry or stressed. It’s a way we essentially self-medicate to help us cope with stressful situations. Our bodies are designed to eat out of physical hunger (when your stomach feels empty and is growling) rather than external cues or emotional state of mind.

Here are five ways to stop stress eating.

1. Just WAIT: When you’re reaching for those chips, cereal or peanut butter think WAIT, which means What Am I Thinking?  This gives you a chance to ground yourself and evaluate if you’re really physically hungry or just emotional. It also means wait 10 minutes before you eat something.  In 10 minutes, if you still really crave the food, then you can serve yourself a single portion to see if it satisfies your craving.  In most cases, just thinking WAIT will help you realize that you aren’t physically hungry but you’re feeding your emotions.

Emotional eating can stem from many coping mechanisms we develop in childhood or later in life. No matter how this habit started, it’s important to break it to keep calories in check so you can lose weight. You’ll have to learn to retrain your brain to turn to a more healthy form of providing yourself a source of love and comfort will serve you best throughout your life. Whether it’s a massage, time to relax, a chat with a friend or taking a mental break to enjoy something online (ie, Home Décor on Pinterest or looking at the sales on Gilt.com).  Often, just a few minutes of redirected energy can help you get over your stress-induced desire for food.

 2. Document It: We always recommend keeping a food journal to anyone trying to lose weight, but it’s especially important for stress eaters and other emotional eaters.  You can keep a food log online or write it down in a simple calendar or notebook.  You should write the time of day, how you feel emotionally, what you ate, how you felt afterward and rank your hunger.

3. Ask Yourself, “Am I Hungry?”: One of the best ways to beat your bad stress eating habit is to get back in touch with eating when (and only when) you’re truly hungry.  The only way to do that is to assess your hunger before you eat. Using a hunger scale is how I recommend my clients get back in touch with eating in response to hunger rather than emotions. Once you realize you’re not truly hungry, then have a plan in place on how you’re going to console yourself while you’re feeling emotional.  One technique that’s often practiced is deep belly breathing.  Try taking 10 deep inhales in through your nose and out through your mouth and reassess how you feel after the 10 breaths. If you’re still panicked, call a friend or search online for.

4. Move Your Body: Moderate physical activity is one of the best ways to reduce stress and boost the feel-good chemicals in your brain. It may be the last thing you think you have time for when you’re under stress, but getting up and moving your body  will not only help alleviate the stress that’s causing you to eat, it has also been shown that it can help you be more productive.  Taking several mini breaks to move is your best ally when you’re anxious.

5. Focus on Quality Foods: Getting rid of your go-to foods in times of extreme pressure is one way to help stop the stress eating habit.  Chances are, your comfort foods aren’t fruits, veggies, lean proteins or whole grains.  They’re probably sweet or salty snack-type foods that are calorie-rich and nutrient-poor. When they’re not available, you may decide you have a better way of dealing with your feelings than throwing cheap, junk-food calories at it.

4 SUPPLEMENTS THAT HELP BREAK DOWN FAT

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Lipids is a medical term for any type of fat you consume, but medical professionals often use the term to describe blood fat such as cholesterol. Certain supplements might help your body break down lipids and lower cholesterol. Consult your physician before you take any supplements, especially if you are on any other medications.

Green Tea

Green tea, made from unfermented tea leaves, contains a high amount of antioxidants. Green tea extract, available in supplements, might help to lower cholesterol and break down lipids. The University of Maryland Medical Center states that green tea might lower total cholesterol and raise HDL or good cholesterol. The polyphenols in green tea might block your body from absorbing cholesterol and break down the lipids. Green tea might also help to boost metabolism and burn fat, according to the University of Maryland.

 

Fiber

Fiber, in food or supplements, can help to break down and lower cholesterol. Soluble fiber can reduce the absorption of cholesterol into your bloodstream, according to the Mayo Clinic. A review published in 2000 in “The American Journal of Clinical Nutrition” examined eight controlled studies that looked at psyllium supplementation found in fiber supplements and cholesterol. Researchers concluded that psyllium supplements significantly lowered total cholesterol in a low-fat diet.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that are necessary for human health. But your body cannot make these fats and they must come from your diet. These acids are found in fatty fish or can be taken as fish oil supplements. Omega-3 fatty acids might help to break down lipids. The University of Maryland Medical Center states that diets high in omega-3 fatty acids increase good cholesterol and lower bad cholesterol. Fish oil might help to reduce triglycerides, a type of blood lipid.

Garlic

Garlic extract can help to reduce cholesterol and break down lipids. Garlic is high in antioxidants, which can help to destroy free radical cells. A 2004 study published in the “Journal of Nutritional Biochemistry” examined garlic extract supplementation on blood lipid profiles. Researchers used 23 human volunteers with high cholesterol. Participants took garlic extract supplementation for four months. Researchers found that subjects that took garlic had significantly lower total cholesterol, lower bad cholesterols and lower triglycerides.

 

3 Ways of Getting Iron in the Blood fast

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Low iron in the bloodstream can lead to a variety of problems, including iron deficiency anemia. As noted by the World Health Organization, anemia is the world’s leading nutritional deficiency, affecting more than 30 percent of the world’s population. Fortunately, low iron levels can usually be reversed with careful medical attention.

Food Sources

Dietary sources of iron come in two forms. Heme iron occurs in animal products like red meat, liver, fish and poultry. Heme iron is the most easily absorbed type of iron, although it is much less common than non-heme iron, which is present in beans, lentils, spinach, tofu and raisins. Non-heme iron is also added to fortified foods like cereals, breads and oatmeal. Vitamin C improves the absorption of non-heme iron, whereas calcium, polyphenols, tannins and phytates can decrease absorption rates. For this reason, you should always eat foods that contain non-heme iron with foods that are high in vitamin C, like citrus fruits, bell peppers and Brussels sprouts.

 

If dietary changes are unable to bring iron levels back to normal, your doctor might recommend iron supplementation. Supplements are available in tablet and liquid form. The most frequent form of iron used in supplements is ferrous iron salts, which include ferrous fumarate, ferrous sulfate and ferrous gluconate. Ferrous fumarate is the most readily absorbed type of iron supplements, although ferrous sulfate is the most commonly used. Iron in supplements is best absorbed when taken two or three times over the course of the day with foods containing vitamin C.

Injections

In rare cases of iron deficiency that are not alleviated by dietary changes and supplementation, doctors may recommend iron injections. Shots must always be administered by a trained professional in a medical setting, such as a hospital or doctor’s office. Potential side effects include anaphylaxis, a serious and sometimes life-threatening allergic reaction, as well as nausea, dizziness, fainting and low blood pressure. Iron shots are commonly used for patients who take erythropoiesis-stimulating agents (ESAs), which boost blood cell production and therefore increase iron needs.

 

 

THE 5 BEST FOODS YOU AREN’T EATING

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Even if you’re the poster child for healthy eating, you’ll eventually grow tired of green tea, almonds, and Greek yogurt. And that’s fine, because your local store is stocked with lesser-known superfoods that pack a serious nutritional punch—and deserve a spot on your plate.

Here are five underappreciated foods you should be eating, plus easy ways to work them into your daily diet.

Nutritional Yeast

Also known as nooch, Nutritional Yeast is deactivated yeast, so it won’t rise during baking. Its cheesy, nutty flavor makes it a great healthy topping for salads or salty snacks like popcorn.

WHY IT’S HEALTHY: Nutritional yeast is a rich source of vitamin B12, a nutrient that boosts your energy, protects your brain, and promotes healthy skin, hair, and nails, says Lainie Cooper, a Denver-based nutritionist. It’s also a complete protein (a protein source like meat, eggs, and milk that contains all nine essential amino acids), so it’s a great addition to vegetarian and vegan diets.

HOW TO EAT IT: Stir 1-2 tablespoons into sauces, soups, or stir-fries to add rich flavor and a protein boost without a lot of extra calories (2 tablespoons has about 60 calories).

Chia Seeds

Originally famous their ability to sprout from funny-looking clay animals, Chia Seeds are making a comeback—this time, in the grocery store. These miniature black seeds are mostly flavorless, but add a nice texture to salads and soups.

WHY THEY’RE HEALTHY: A single serving of chia seeds provides a hefty dose of antioxidants, protein, fiber, zinc, iron, and omega-3 fats—for only 140 calories. Chia’s high dose of omega-3s can help reduce inflammation, treat or prevent anxiety and depression, and even slow the aging process, says Cooper.You don’t have to grind chia to reap the maximum benefits, and the seeds don’t spoil quickly, making them much more convenient than flaxseed.

HOW TO EAT THEM: Sprinkle chia seeds on cereal, yogurt, salads… really anything! The seeds form a gel when mixed with liquid, so they’re great for thickening smoothies, salad dressings, and soups.

Kefir

Similar to yogurt in taste, this fermented dairy drink is like a thick, protein-packed smoothie.

WHY IT’S HEALTHY: The complete proteins in kefir are easily digested, so even people who are lactose intolerant may consume the drink. Because it’s packed with gut-friendly bacteria called probiotics, kefir has been shown to enhance the immune system, balance digestion, and even lower cholesterol. It’s also an excellent source of vitamin D and calcium, says Gina Casagrande, dietician and wellness coach.

HOW TO EAT IT: Pour a glass for a light breakfast or a sweet snack. Just be careful: Since kefir is so packed with healthy probiotics, you may need to build a tolerance to it. Start with a small glass (about half a cup) and increase the amount every few days.

Hemp

Hemp—available in seeds, nuts, protein powder, and oil—can easily be added into your favorite meals to skyrocket the nutritional value.

WHY IT’S HEALTHY: Hemp oil is more loaded with essential fatty acids (omega-6 and omega-3) than any other oil. These “good” fats can help reduce risk of heart disease, diabetes, Alzheimer’s, and a host of other chronic diseases. Hemp is also packed with complete protein (again, the type with all nine amino acids), making it an excellent choice for vegetarians and vegans, says nutritionist Torey Jones, R.D.

HOW TO EAT IT: Toss two tablespoons of hemp seeds into your oatmeal or stir-fry. Or add them to a smoothie for an extra dose of protein.

Black Garlic

With a less pungent flavor and nearly twice the antioxidants of fresh garlic, black garlic—aged, fermented garlic—may be the best ugly food you eat.

WHY IT’S HEALTHY: The powerful antioxidants in black garlic protect your cells from disease and can even help you stay younger longer. “As we age, we ‘rust’ due to our body’s use of oxygen to metabolize food, as well as sun, smoke, pollution, and many other factors, “Casagrande says. “Antioxidants may help slow the aging process by blocking that ‘rust’ from forming.“

HOW TO EAT IT: The gentle, sweet flavor of black garlic makes it a versatile superfood—add it into any recipe in which you’d use fresh garlic, from pasta dishes to soups and stews. The best part? No garlic breath.

 

Why Don’t I Feel Full After a Meal?

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Eating is meant to satisfy your appetite and your taste buds, but when you don’t feel full after a meal, this can lead you to either eat more or feel unsatisfied with your meal. If you’re trying to keep your weight under control, a failure to feel full can be cause for concern. Feeling satisfied after a meal is a complicated process that involves hormones and your brain. Understanding how feelings of fullness are triggered can help you determine why you don’t feel full after a meal.

Hormones and the Brain

Your stomach has receptors that send messages to your brain to tell it when you are full. Just as it takes a few rings to reach someone on the telephone, the messages between your stomach and brain aren’t instantaneous. Your stomach needs anywhere from 10 to 45 minutes to release the hormone cholecystokinin, which signals your brain that you are full, according to an article in the online “Ladies’ Home Journal.” If you are eating too quickly, your hormones may not be signaling that you are full.

 

Feeling full after eating a meal can be equal parts physical, such as your stomach stretching because it’s full, and mental. The mental part comes from the satisfaction associated with eating a meal. Your taste buds and your sense of smell can play a role in helping you feel full after a meal. If you have eaten very quickly, there’s a chance you may not feel as full as if you had slowly savored each bite. This is called mindful eating, in which enjoyment of food leads to increased feelings of satiety, according to Professor Kathleen J. Melanson, a registered dietitian quoted in “Ladies’ Home Journal.”

Energy Density

Volume and number of calories can affect your feeling of fullness. MayoClinic.com recommends eating foods that are low-energy dense, which means they are low in calories. When you eat low-calorie foods, you are able to eat more of them, which can stretch your stomach and activate the hormone receptors that trigger feelings of fullness. Think of it this way: Eating two chocolate chip cookies is equivalent to eating a full bowl of green salad with tomatoes, cucumbers and low-calorie dressing. The cookies and the salad may have comparable calorie counts, but the salad is more likely to leave you feeling full. If you do not feel full after eating, consider switching to foods that have a low-calorie density.

Leptin Resistance

For some, eating slowly and mindfully isn’t enough to create a feeling of fullness after a meal. This is because their bodies do not properly use the hormone leptin, which is associated with feelings of fullness and pleasure after eating, according to Harvard Health Publications. If you experience leptin resistance, your body may not accurately interpret the signals for feelings of fullness. As a result, you may not feel full after you have finished eating. Speak with your doctor if you are unsure whether your body is using leptin or digestion-related hormones properly.