Benefits of Antioxidants

Antioxidants are dietary substances including some nutrients such as beta carotene, vitamin C, vitamin E and selenium that can prevent the effects of free radical damage in the body. In other words, antioxidants can neutralize the process of oxidation and cellular damage, which contributes to aging and disease. Eating foods high in antioxidant on a regular basis help to reverse the signs of aging. It can also prevent or even reverse various disease processes such as cancer, heart disease and high blood pressure.

Foods rich in antioxidants are:

• Vegetables: red cabbage, spinach, red beet, brussels sprouts

• Fruits: grapefruit, bilberry, pineapple, watermelons, grapes, orange, plum, pomegranate

• Nuts: walnuts, pecans, groundnuts, hazelnuts

• Legumes: soybeans, pinto beans, broad beans

• Dry Fruits: dates, prunes, apricots

• Spices: cinnamon, cloves, cayenne pepper

• Meat Food Sources: Chicken, lamb, salmon, turkey, crabmeat

Some of the most common and easily obtainable foods rich in antioxidants are:

Tomatoes: Tomatoes are rich in antioxidants and help to boost immune function. The red color of tomato is due to lycopene, a powerful infection fighting antioxidant.

Broccoli: This green leafy vegetable is rich in phytonutrient antioxidants that give long-term protection against a number of diseases. Broccoli is indeed the best choice when it comes to selecting oxidant rich foods. Overcooking of broccoli should be avoided as it destroys the essential nutrients.

Garlic: Garlic, a rich source of antioxidants, has plenty of health benefits. The antioxidant properties of garlic can significantly decrease the risk of certain cancers. A diet containing garlic is essential for long healthy living.

Green Tea: Studies have revealed that concentration of antioxidants is highest in green tea. The antioxidants found in green tea decrease high blood pressure, lower high cholesterol levels and fight bacteria causing diseases.

Berries: Berries, especially blueberries and strawberries, are highly rated amongst antioxidant rich foods. These fruits, high in vitamin C, are probably the richest source of antioxidants.

Reduce your belly fat

Getting rid of belly fat takes a complete lifestyle change, including eating habits and workout habits. Here are some of the best stomach exercises that help to reduce belly fat:

Crunch
Lay on your back and knees bent, lift your shoulders off the floor. The emphasis is on moving the ribs towards the hips.

Reverse Curl

Lay on your back; bend your knees towards the chest. Keep the hips on the floor. Contract your abdominal muscles at the same time. Your lower abdominal exercise program must include reverse curls.

Leg raise

Single leg raise involves raising one leg from the floor. The double leg raise involves raising both legs from the floor at the same time and this works as an abdominal muscle exercise. Lying leg raises are ideal lower abdominal exercise

Abs exercise with the ball

The stability ball is an effective training device for the abs and lower back. Due to the curve of the exercise ball, the lower abdominal muscles get trained better on account of the greater range of motion.

Bicycle

It was ranked the best abdominal exercise by the American Council on Exercise. When performed with the abs muscles pulled, this exercise does great things for you.

Plank

For this exercise program, you need to position yourself for a pushup and hold the pose. Ensure that your body is in one long, straight line from head to toes.

Captains chair

This abs exercise involves standing on a gym chair and gripping the handholds. Press your back against the head pad and slowly lift your knees towards your chest. The back must remain straight.

Simple tips to keep skin looking radiant

Cleanse

Use a gentle, non-soap cleanser that won’t dry out skin and is safe to use twice daily.

Moisturize

If you have oily skin and are prone to breakouts, look for a gel-based or oil-free moisturizer. Use a minimum SPF of 30 for the face and don’t forget the neck, chest area and back of the hands — parts of the body that are the first to betray your age.

Exfoliate

Gycolic acid, also known as alpha hydroxy acid, is clinically-proven to slough off dead skin cells, reduce the appearance of fine lines, and even out skin tone. Experts advise starting with a glycolic acid concentration between 5 and 8 per cent, and graduating to 10 per cent, the highest non-prescription dosage available if you don’t experience any irritation.

Vitamin A

Take care if you have sensitive skin as it can cause redness, itching and sun irritation. Vitamin A is a clinically-proven agent that can prevent wrinkles as it penetrates deep into the skin’s layers where collagen and elastin reside. Vitamin A increases collagen production, prevents fine lines and gives a polished look.

Hair extention

It is so facinating to see how people extend their hair. I have put some videos for you guys too. Enjoy.....

Health tip: Include fiber in your food

Foods high in fiber give you the strength and inclination to get up and go on a regular basis. They also help you look and feel your best. A fiber deficiency increases your risk of constipation, hemorrhoids, high cholesterol, high blood sugar, obesity, colon cancer and heart disease. Eating foods high in fiber also help to a healthy body weight.
Most Americans get only about 10 grams of fiber daily. Recommended fiber amounts for women is 21 to 25 grams a day and for men is 30 to 38 grams a day. Here is the list of foods high in fiber:

Fruits	Serving size	Total fiber (grams)*
Raspberries	1 cup	8.0
Pear, with skin	1 medium	5.1
Apple, with skin	1 medium	4.4
Figs, dried	2 medium	3.7
Blueberries	1 cup	3.5
Strawberries	1 cup	3.3
Banana	1 medium	3.1
Orange	1 medium	3.1
Raisins	1.5-ounce box	1.6
Grains, cereal & pasta	Serving size	Total fiber (grams)*
Spaghetti, whole-wheat, cooked	1 cup	6.3
Barley, pearled, cooked	1 cup	6.0
Oat bran muffin	1 medium	5.2
Bran flakes	3/4 cup	5.1
Oatmeal, quick, regular or instant, cooked	1 cup	4.0
Popcorn, air-popped	3 cups	3.6
Brown rice, cooked	1 cup	3.5
Bread, rye	1 slice	1.9
Bread, whole-wheat or multigrain	1 slice	1.9
Legumes, nuts & seeds	Serving size	Total fiber (grams)*
Split peas, cooked	1 cup	16.3
Lentils, cooked	1 cup	15.6
Black beans, cooked	1 cup	15.0
Lima beans, cooked	1 cup	13.2
Baked beans, vegetarian, canned, cooked	1 cup	10.4
Sunflower seeds, hulled	1/4 cup	3.6
Almonds	1 ounce (22 nuts)	3.3
Pistachio nuts	1 ounce (49 nuts)	2.9
Pecans	1 ounce (19 halves)	2.7
Vegetables	Serving size	Total fiber (grams)*
Artichoke, cooked	1 medium	10.3
Peas, cooked	1 cup	8.8
Broccoli, boiled	1 cup	5.1
Turnip greens, boiled	1 cup	5.0
Sweet corn, cooked	1 cup	4.6
Brussels sprouts, cooked	1 cup	4.1
Potato, with skin, baked	1 medium	4.0
Tomato paste	1/4 cup	2.7
Carrot, raw	1 medium	1.7

Benefits of omega-3 fatty acids

Omega-3 fatty acids are considered essential fatty acids. They are essential to human health but cannot be produced by the body. For this reason, omega-3 fatty acids must be obtained from food. They can be found in:

- Fish, such as salmon, tuna, halibut, sardines, mackerel, tuna, and herring

- Other marine life such as algae and krill

- Nut oils, flaxseeds, flaxseed oil, canola (rapeseed) oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, purslane, perilla seed oil, walnuts, and walnut oil

Omega-3 fatty acids also known as polyunsaturated fatty acids (PUFAs) plays a crucial role in brain function as well as normal growth and development. Research indicates that omega-3 fatty acids reduce inflammation and help prevent risk associated with heart disease, cancer, and arthritis.

In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems.

Many clinical studies suggest that omega-3 fatty acids may be helpful in treating a variety of health conditions such as, high cholesterol, high blood pressure, diabetes, weight loss, osteoporosis, depression, bipolar disorder, schizophrenia, attention deficit, eating disorders, burns, skin disorders, asthma, macular degeneration, menstrual pain, colon cancer, breast cancer, prostate cancer and many others.

Symptoms of omega-3 fatty acid deficiency include extreme tiredness (fatigue), poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.

Makeup tutorial for Fall 2009

Benefits of green tea

Studies have shown green tea increases the metabolic rates and speeds up fat oxidation. Green tea metabolism boosting benefits can be utilized in your battle against excess weight. However, there are some people who say a study done in a small group, and that possibly the benefits of weight loss will not be too big on an obese person. However, people who drink green tea on a regular basis can be powerful tool to drop the pounds of excess fat. Of course, you will not lose a lot of weight just by drinking green tea, and you will not lose any pound of fat if you continue eating bad, but with a good nutrition and exercise schedule, you could be boosting your efforts seriously.

Also, keep in mind that you can go beyond green tea metabolism benefits. Green tea contains powerful antioxidants (flavonoids) that can help protect heart disease, cancer and stroke. If you are a coffee drinker, it will be a very wise idea to swap it for green tea.

Healthy Food = Beautiful Skin

Pluck your own eyebrow

If threading your eyebrows is not your cup of tea like me, you can use this tutorial to pluck them up.

How to thread your own eyebrows

Shaping your eyebrow

I am going to share the basics of eyebrow shaping.

Examine your eyebrows in the mirror. Brush them up and over. Grab two sticks. Hold one stick against the flare of your nostril, and line it up with the inside corner of your eye. Make sure that stick is long enough to reach a little past your brow. You should have no eyebrows extending any further towards the center of your face than that stick. If you do, please pluck them, wax them or thread them, whatever – just get them out of there. Keep the other stick by your nose and line it up with the outside corner of your eye. Any eyebrow extending past that point needs to be gone.

If your brows are bushy, pluck or thread them from the bottom, creating a bit of an arch somewhere between the center of your pupils and the outer rim of the iris of your eye.

Facts about Cholesterol

Cholesterol is a type of fat, found both in the body and in certain foods. It is a vital substance, found in the blood and in every cell of the body. Too much cholesterol in the blood can increase your risk of heart disease and stroke by building up plaque on artery walls. Eventually, the plaque can narrow the arteries (atherosclerosis), reducing blood flow.

It is very important to ensure that you have the right balance of cholesterol in the blood. There is only one way to find out if your cholesterol is too high, and that is to be tested. It is important to test your cholesterol level regularly.

Finding out if you are at risk for heart disease and stroke will give you the opportunity to make important diet and lifestyle changes – changes that can significantly reduce your risks. And the sooner you find out, and begin making changes, the better. Your reward will not only include lower cholesterol, but better health, and increased energy, vitality and longevity.

There are two main types of cholesterol:

1. Low-density lipoproteins (LDL) deliver cholesterol to the body. This type is often called “bad” cholesterol because too much LDL cholesterol can build up on artery walls.

2. High-density lipoproteins (HDL) remove cholesterol from the body. HDL cholesterol is called “good” cholesterol because it helps carry LDL cholesterol away from artery walls.

Cholesterol levels are closely linked to intake of dietary fat. The foods that raise your LDL blood cholesterol the most are saturated fat and trans fat. These fats are found in foods such as fatty meats, shrimp, egg yolks, full-fat milk products, butter, lard, coconut, palm and palm kernel oil, fast foods, snack foods, many prepared foods and those made with hydrogenated vegetable oil. These fats not only raise LDL cholesterol but also lower HDL cholesterol.

On the other side, there are a number of foods that lower LDL cholesterol, such as soluble fibre (found in foods such as oatmeal, kidney beans, brussels sprouts, apples, pears, psyllium, barley and prunes); polyunsaturated fatty acids (found in foods such as walnuts and almonds); omega-3 fatty acids (found in fish – especially mackerel, lake trout, herring, sardines, albacore tuna and salmon – flaxseed, canola and soybean oil); and plant sterols.

Cholesterol can also be lowered by following a healthy lifestyle. For example:

1. eat a variety of fruits and vegetables, about five or more servings per day
2. eat a variety of whole grain products each day, such as bread, pasta and cereal
3. choose fat-free and low-fat milk and dairy products
4. choose lean meats and poultry without skin
5. enjoy fatty fish, about two servings per week
6. include beans, peas, nuts and seeds in your diet
7. snack wisely: choose dried fruit, carrot sticks, whole grain crackers and fruit
8. use lower-fat cooking methods, such as baking, broiling or steaming
9. practice portion control
10. limit excess alcohol intake and quit smoking
11. Watch your weight
12. get adequate exercise
13. reduce stress

Make-up magic

It's interesting to see how make-up changes the way you look:

Back to school makeup

Makeup Room + Collection

Foods to fuel your brain

Spinach: It Contains vitamins A & C, calcium and iron. A study showed 3 servings a day have contributed to a sharper mind.

EGG: Eggs are full of protein, lutein and choline. Choline helps brain power and helps with memory and nerve transmission.

Salmon: Salmon is high in protein and omega-3 fats. Omega-3 contains DHA that helps boost brain development and improve overall function. Salmon is low in mercury.

Fresh Berries: Fresh berries are full of antioxidants. Antioxidants contain on berries help improve short term memory.

Oatmeal: Oatmeal has whole grains and healthy carbs. Breakfast in the morning is very important to make your brain going for the day. Carbohydrate is a brain primary energy source. No carb means no brain power.

Broccoli: Broccoli is full of fiber and vitamin C & E. Slower mental decline as people age. Keep the brain sharper the longer

Source: http://cosmos.bcst.yahoo.com/up/player/popup/index.php?rn=222561&cl=15556553&ch=

Make up tutorial: Angelina Jolie's look

Make up tutorial: Penelope Cruz's look

Smokey eye makeup

Stop ignoring these 7 foods

Beets: They are one of the best sources of betaine and folate, two nutrients that reduce heart-disease risk.

Tip: Wash and peel one fresh beet, then shred it on the widest blade of a grater. Toss with 1 tablespoon of olive oil and the juice of half a lemon.



Cabbage: Cabbage makes you gassier than the Goodyear blimp, but each 22-calorie cup is loaded with sulforaphane, a chemical that increases your body's production of the enzymes that disarm cell-damaging, cancer-causing free radicals.

Tip: Top off a burger with crunchy cabbage instead of soggy lettuce leaves.


Dried plums: These fruits contain high amounts of neochlorogenic and chlorogenic acids, antioxidants that are effective at protecting against cancer growth.

Tip: Wrap a slice of prosciutto around a dried plum, secure with a toothpick, and bake in a 400°F oven for 10 to 15 minutes.


Goji berries: The natural sugars in these gems help boost the immune system and have been found to reduce insulin resistance (which may help offset diabetes) in rats, according to one study.

Tip: Mix berries with a cup of plain yogurt or sprinkle some on oatmeal or cold cereal.


Guava: The deliciously sweet yellow and pink guava has a higher concentration of the cancer-fighting antioxidant lycopene than tomatoes and watermelon, often considered to be the best sources of the protective red pigment.

Tip: You can use the entire fruit, from the rind to the seeds.


Purslane: Pronounced ''perslen,'' this common garden weed happens to have the most heart-healthy omega-3 fats of any edible plant. One nibble and you'll discover that its stems and leaves are crisp and succulent, with a mild, lemony flavor.

Tip: Top a bed of purslane with grilled chicken and lemon vinaigrette.


Swiss chard: Like spinach? You're gonna lurve chard. A half-cup cooked delivers 10 milligrams of lutein and zeaxanthin, carotenoids that help guard against retinal damage caused by aging, say researchers from the Oregon Health and Science University.

Tip: Saute chard with a little olive oil and garlic for a super-simple side.

Source: http://healthandfitness.sympatico.ca/Galleries/7_foods_to_stop_ignoring.htm?feedname=PHOTO_GALLERY_HF_7_FOODS_IGNORE&pos=1&nolookup=true

Foods that make your skin beautiful

SWEET POTATOES, TOMATOES, CANTALOUPE: They refill antioxidant levels in your skin and help prevent wrinkles.

ORANGES, LEMONS, LIMES, GRAPEFRUIT: They are the main source of vitamin C and provides the supportive protein fibers that stop skin from sagging.

GREEN TEA: Gives your skin a healthy dose of EGCG (epigallocatechin-3-gallate), EGCG is a type of potent antioxidant that does all kind of good things for skin. It also helps prevent skin cancer.

SPINACH, TURNIP GREENS, BROCCOLI: These are the great source of vitamin A, which supports skin cell turnover and prevent drying.

FISH (SALMON, TROUT): It is the main source of protein and omega-3. Omega-3 helps protect skin against sunburn. Protein is required to build and repair skin cells and to make enzymes and hormones that help keep your skin glowing and beautiful.

Source: http://food.yahoo.com/blog/beautyeats/29703/18-foods-that-make-your-skin-glow

Curl your hair

Simple everyday look

French Manicure

Give Yourself A Manicure

The trim tummy meal plan

By Sarah Lambert, R.D.

No matter what your size or shape, we all like the idea of having a flat tummy. While it’s not everyone’s natural physique, there are ways to work towards a flat stomach. Regular sit-ups or curls, or other ways to work your core like pilates can certainly help. But there are also things to think about when eating. Certain fibrous foods, while healthy, can cause gas that leads to bloating. Consuming lots of water, spacing out your fibre intake and focusing on fibres from whole grains and fruits and vegetables versus legumes can help reduce the likelihood of unwanted effects of good fibre intake. Moderating your daily food intake to avoid overeating can also help your maintain a flatter abdomen. Check out this meal plan to see how you can do so!

Use the calendar below to get your daily menu.

MONDAY

2 rice cakes
2 Tbsp almond butter
1 cup orange juice
1 cup milk or fortified soy milk
1 banana
1 cup yogourt or soy-based yogourt
1 egg-salad pita wrap
1 whole wheat pita bread
1 cup baby spinach
1 hardboiled egg, sliced
½ cup red pepper, sliced
½ cup mushrooms, sliced
10 baby carrots
1 cup milk or soymilk
Chicken with Smoky Peppers
1 cup basmati rice (cooked)
Shredded zucchini
1 zucchini (per serving), shredded
1 tsp olive oil
1 garlic clove

Heat oil in skillet over medium heat. Crush garlic clove and mix in shredded zucchini. Cook until tender, 3-5 minutes.

1734 kcal

TUESDAY

1 cup puffed rice cereal
½ cup strawberries, sliced
½ cup milk or fortified soy milk
½ bagel
2 Tbsp peanut butter
Leftover Chicken with Smoky Peppers
1 cup basmati rice
1 orange
¼ cup almonds
Curried burgers with peach salsa
whole grain hamburger bun
1 cob of corn, steamed or barbecued

1711 kcal

WEDNESDAY

1 simple smoothie
1 cup milk or fortified soymilk
1 banana
Blend together until smooth.
Cheese and crackers
4 whole grain crackers
2 oz. cheddar cheese
Leftover curried burger with peach salsa
1 whole grain hamburger bun
1 apple
1 cup yogourt or soy-based yogourt
Italian fish bake
1 cup cooked brown rice
1 cup steamed spinach

1810 kcal

THURSDAY

1 toasted waffle
1 cup orange juice
1 cup yogourt
¼ cup roasted almonds
Sliced turkey sandwich
2 pieces of rye bread
2 oz. lean sliced turkey
1 tsp mustard
½ cup cut carrots
½ cup cut celery stalks
1 peach
4 ginger snap cookies
Short-cut chicken biryani
1 cup vanilla frozen yogourt

1993 kcal

FRIDAY

1 cup whole grain cereal
½ cup skim milk or fortified soy milk
½ cup blueberries
1 cup yogourt or soy-based yogourt
½ cup cherries
Leftover Short-cut chicken biryani
1 cup skim milk or fortified soy milk
1 orange
4 chocolate animal cookies
Sesame meatball stir-fry
1 cup cooked linguine or fettucine pasta
1 cup watermelon chunks

1977 kcal

SATURDAY

3 pancakes
1 Tbsp maple syrup
1 banana, sliced
1 cup skim milk or fortified soy milk
1 cup red grapes
1 cup
Roasted red pepper and corn chowder
1 pita
3 Tbsp hummus
10 baby carrots
Sizzlin’ fajita style supper
2 tortillas
1 Tbsp sour cream
2 chocolate chip cookies

Approximately 1503 kcal

SUNDAY

1 cup puffed rice cereal
½ cup blueberries
½ cup milk or fortified soy milk
1 apple
1 cup leftover Sizzlin’ fajita style supper
Serve over 1 cup brown rice
Top with 1/2 avocado, sliced
1 granola bar
1 cup milk or fortified soy milk
Greek scramble
Spinach salad
1 cup spinach leaves
½ cup mushrooms, sliced
½ pear, sliced
1/8 cup walnuts, toasted
1 cup red grapes

1885 kcal

Source: http://ca.lifestyle.yahoo.com/health-fitness/articles/diet/rogers-chatelaine/the-trim-tummy-meal-plan-2009-08-31

Eye Make-up