The lifesaving numbers you need to know

Dr. Oz reveals the 5 numbers every person needs to know, imparting critical medical insights that can help you save your own life.

1. Blood Pressure

High blood pressure can cause different medical problems including cardiovascular disease, chronic kidney disease and stroke.

• Your blood pressure can be tested in several places like your doctor’s office or at a pharmacy. Learn to test your own blood pressure and invest in a device you can use at home.
• Get in the habit of testing your blood pressure once a month. Make sure each time to test it at the same point in the day, when you’re most relaxed. For accuracy, take 3 readings and figure out the average number between them.
• Pay attention to the top number – the systolic pressure, which indicates the pressure when the heart beats while pumping blood – the best lifelong measurement for hypertension. A systolic reading above 140 is considered too high and warrants seeing your doctor.

 2. Waist Size

If you’re sporting a large waistline, your risk of dying prematurely is nearly double. The reason is because belly fat, often fondly referred to as a spare tire or a beer gut – sends out a toxic stream of chemicals impacting the whole body.

• Take your waist size once each month with a measuring tape.
• Measure at your natural waistline, which is above your hipbone and below the ribcage – not where your belt lies or around your hips. Be mindful of your posture and suck in your stomach since the fat you’re measuring is deep inside the belly.
• A waist size over 35 inches in women and over 40 inches in men greatly increases the risk of chronic diseases like diabetes, heart disease and more.
• The ideal waist size for women is 32 ½ inches and 35 inches for men.

 3. Weight

Stepping on a scale and finding out your body weight is one of the easiest numbers to calculate and an excellent indicator of your overall health. Over weight can cause a numbers of health problems such as cardiovascular disease, gastroesophageal reflux disease (GERD), gout, hypertension, high blood pressure and cancer.

• The average woman of approximately 5’4” tall should weight less than 175 pounds.
• The average man of about 5’9” tall should weigh less than 196.
• Taller folks can add 5 pounds per inch; if you’re shorter, subtract 5 pounds per inch.
• Write your weight down monthly. Studies show that by tracking this number, you’ll do a better job keeping it down.

4. Cholesterol

High cholesterol is a major risk factor for cardiovascular disease.

• To test your cholesterol levels, you need to see a doctor or someone in the health care field who can administer a simple blood test.
• You don’t need to memorize your total cholesterol number, which can be misleading. Instead, memorize the 2 forms it’s carried in: HDL and LDL. Your HDL, the healthy cholesterol, needs to be 50 or better; your LDL, the unhealthy cholesterol, should be under 100. If your numbers do not fall in this range, discuss strategies for lowering your LDL and increasing your HDL with a health care professional.

5. Fasting Blood Sugar

Fasting blood sugar (FBS) measures your risk for diabetes, a chronic disease that can lead to blindness, cardiac disease, kidney failure, nerve problems and an impaired immune system.

• Your fasting blood sugar number must be measured after an 8-hour fast. Fasting is a key since ingesting food—say, a banana an hour beforehand—would raise blood sugar levels and could create a false pre-diabetic or diabetic reading. Your FBS can be determined with a simple blood test or a finger stick test.
• A fasting blood sugar number above 100 is considered pre-diabetic; treatment measures should be discussed with a physician.

 Source: www.doctoroz.com

5 Foods to Prevent Heart Disease

Eating a healthy diet is a key for preventing heart disease. Here are five heart-healthy foods that can literally save your health. These are not the only five foods that protect your heart, but they stand out as star performers and great additions to any diet.

1. Garlic: This herb is ideal for heart health. Numerous studies have shown the potential benefits of regular garlic consumption on blood pressure, platelet aggregation, serum triglyceride level, and cholesterol levels – all of which keep your heart performing. Garlic also makes a great seasoning for food so you can greatly reduce salt.

2. Salmon: Omega-3 in salmon can prevent erratic heart rhythms, reduce likelihood of blood clots inside arteries, improve the ratio of good cholesterol to bad cholesterol, and prevent cholesterol from becoming damaged, at which point it clogs arteries.

3. Berries and Cherries: They are high in polyphenols, which prevent cell damage that creates unhealthy blood vessels and heart. During the winter, opt for frozen berries. Try thawing a bag of frozen strawberries in the refrigerator. Then, add unsweetened, steel-cut oatmeal with the berries.

4. Quinoa: This tiny sprouted seed is an excellent source of magnesium, the mineral that relaxes blood vessels. Low dietary levels of magnesium lead to some scary health issues like increased rates of hypertension, ischemic heart disease and heart arrhythmias.

5. Hot Cocoa: Hot cocoa is brimming with antioxidants – two-times more than red wine and three times more than green tea. Since hot chocolate mixes are full of sugar, use 100% cocoa and combine with a teaspoon of sugar. Plus you'll sweeten with the natural sugars in the milk.

The 5 foods you should eat every day

Eating right on a budget can be a challenge, but it's certainly not impossible. Consider this your cheat sheet to the 5 inexpensive foods you should eat everyday for optimum health.

1 Leafy greens

Medical experts call them one of nature's miracle foods. Leafy greens like Swiss chard and kale are high in nutrients like folate and vitamins A and C that can lower your risk of cancer. Just one cup of dark, leafy greens a day could also prevent diabetes and high blood pressure.

2 Nuts

Many nutritionists recommend nuts like almonds, cashews and walnuts because they're high in natural fiber. Fiber slows your digestive process, keeping hunger and unhealthy mid-afternoon snacks at bay. Goodbye vending machine runs!

3 Onions

Studies show that consuming onions on a regular basis may reduce symptoms of asthma and the risk of developing stomach cancer. Add them to soups and stir-fry, and just remember -- the stronger the onion, the greater the health benefit.

4 Whole grains

Refined grains, like white rice and pasta, have lost 90% of their nutritional value through the refining process. As if that weren't reason enough to choose whole grains like brown rice, quinoa and whole oats, a recent study showed that a diet rich in whole grains actually flattens your belly by reducing fat storage in your lower abdominal region.

5 Yogurt

Making yogurt part of your daily eating routine can improve your digestion -- if you're buying the right stuff. Check that the label lists "active cultures" to make sure you're getting healthy probiotics, and pick a yogurt rich in vitamin D to prevent osteoporosis.

Source: http://shine.yahoo.com/event/makeover/the-5-foods-you-should-eat-every-day-710199/

Top Diet Myths

Dr. Oz cleans up some common misconceptions

Myth 1: Potatoes and bread are fattening.

Actually: It's just the opposite. Starchy vegetables and bread (whole-grain bread, that is) are quality carbs needed to fuel every part of you, from your brain to your muscles. What gets you into trouble is how you eat them: Smear butter on a slice of whole-wheat bread or deep-fry potatoes and you can double, triple, or quadruple the calories.

Myth 2: Drinking a glass of water before a meal curbs appetite.

Actually: Yes and no.Water tames appetite if it's incorporated into food, such as soup, or a thick drink, like V8 100% Vegetable Juice. Apparently, when water is bound to food, digestion is slower, explains Elizabeth Somer, RD, author of 10 Habits That Mess Up a Woman's Diet. That's why women in one study found chicken-rice soup more satisfying than chicken-rice casserole and a glass of water -- even though the soup had 27% fewer calories! One exception to this rule: It's easy to confuse hunger and thirst, so if you find yourself craving something -- but what? -- drink a big glass of water and wait a few minutes. You may find that's what your body really wanted.

Myth 3: Shellfish is high in cholesterol.

Actually: On the one hand, it's true: Just 3 ounces of shrimp delivers more than a third of your daily cholesterol. But there's a surprising flip side to this story: Shrimp is low in saturated fat -- the kind that becomes artery-clogging bad cholesterol -- and has a smidgen of heart-healthy omega-3s. In fact, University of Southern California researchers discovered that eating shellfish, such as shrimp, every week reduced heart attack risk by 59 percent!

Myth 4: The occasional burger and fries won't kill you.

Actually: It depends on your definition of "occasional."If occasional means every Friday night and then some, well, you may be pushing it. But if it means every few months, and you're fit, and you've got good numbers (i.e., weight, waist size, cholesterol, blood pressure), AND you're chowing down on vegetables, whole grains, nuts, and other nutritious fare most other days, hey, you'll live. But few of us are that perfect. If you do occasionally indulge, offset the effects of a fat fiesta with a brisk 90-minute walk afterward.

Myth 5: Women naturally gain weight after menopause

Actually: While you can blame a lot of things on hormones (everything from acne to PMS), in this case, slowing down physically is far more likely the cause. Study after study has found that older women who exercise regularly and vigorously can maintain their figures.

Myth 6: Diet soda is worse than the real thing.

Actually: Both types of soda -- diet and regular -- increase kidney and heart disease risk, plus both contain acids that erode tooth enamel, inviting cavities. But at least diet soda isn't also loaded with 150 empty calories of sugar. Still, we'd all be better off switching to water, diluted fruit juice, and green tea rather than drinking soda, diet or not.

By Mehmet C. Oz, MD, and Michael F. Roizen, MD
(Source: http://lifestyle.ca.msn.com/health-fitness/diet/hearst-article.aspx?cp-documentid=23386844)

The secrets of looking young

Here are the secrets of looking young:

1.Consume the foods containing antioxidants because antioxidants protect the skin from free radicals

2.Walnuts can keep your hair shinier and more youthful looking

3.Quit smoking. People who smoke have older-looking skin because smoking reduces collagen production

4.Vitamin A has been proven to increase chemicals that reverse wrinkles

5.Foods that contain biotin, such as tomatoes and romaine lettuce, help strengthen your nails and hair

Homemade banana mask for your skin

A simple and cost-effective way to smooth out wrinkles. All the ingredients for this mask can be found in your kitchen (or local grocer) and will leave your skin replenished, glowing and smelling delicious.

Mash 1/4 banana and combine with a teaspoon of honey and 1/4 cup of yogurt. Spread over face and let sit for 15 minutes. Rinse with cold water and gently pat dry.

Omega-3 fatty acids

Omega-3 fatty acids are once again in the news and it is another positive story about these healthy fats. Researchers from the University of California in a recent study funded by the American Heart Association, found that omega-3 fats may help slow down the aging process. The researchers focused on telomeres, which are sequences of DNA that form a protective cap as cells divide. These telomeres get shorter every time a cell divides and this shortening is thought to be linked to some of the effects of aging.

The researchers in their study found that the people who had the highest blood levels of DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), the two omega-3 fats found in fish and fish oils, had the slowest rate of telomere shortening over time, compared to those with the lowest levels. This slowing of the telomere length is associated with slowing of the biological aging. This means that omega-3 fats play an important role in protecting us against some of the aging processes including heart disease.

We already know that omega-3 plays a major role in heart health. One of the functions is to help reduce stickiness of your blood so it is less likely to clot, an important factor in lowering risk of strokes and heart attacks. It has been shown that people who regularly eat more fish have lower rates of heart disease. There is also an association with omega-3’s protecting against inflammation, another important risk factor.

The best sources of DHA and EPA are the fatty fish such as salmon, mackerel, herring, sardines, trout as well as fish oils. A 3-oz. (90 gram) serving of baked Atlantic salmon has about 1500 mg of DHA and EPA combined. When it comes to omega-3’s most people count on getting them from fish like salmon or trout. However, you can also get it from sardines. A 3-oz. serving of canned Atlantic sardines has about 850 mg of DHA and EPA combined.

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.

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.

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

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

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=

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

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