Best 20 Superfoods For Weight Loss

After reading a fantastic article over at Self Magazine, I believe it’s time for a new slim-down mantra for everyone! ‘Eat more to weigh less’. This isn’t some late night infomercial pitch we should all run from! It’s all about the basics, the right foods help you drop pounds by revving your calorie burn and curbing cravings. The magazine consulted top experts for the best picks and asked leading chefs for easy, tasty ways to prepare them. Add these eats to your plate today and you’ll be slimmer and healthier in no time!

Steak

Beef has a rep as a diet buster, but eating it may help you peel off pounds. In a study published in The American Journal of Clinical Nutrition, women on a diet that included red meat lost more weight than those eating equal calories but little beef. “The protein in steak helps you retain muscle mass during weight loss,” says study author Manny Noakes, Ph.D. Try to consume local organic beef; it’s healthier for you and the environment.

Eat more Grill or broil a 4-ounce serving of top round or sirloin; slice thinly to top a salad, or mix with veggies for fajitas.

Eggs

Dig in to eggs, yolks and all: They won’t harm your heart, but they can help you trim inches. Women on a low-calorie diet who ate an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with the same number of calories but no eggs, a study from Louisiana State University in Baton Rouge reports. “Egg protein is filling, so you eat less later in the day,” says David Grotto, R.D., author of 101 Foods That Could Save Your Life (Bantam).

Eat more Omelets and scrambles are obvious choices, but if you can’t cook before work, bake a frittata on Sunday; chill it and nuke slices for up to a week. An easy recipe: Vegetable Frittata.

Kale

Long sidelined as a lowly garnish, this green belongs center stage on your plate. One raw chopped cup contains 34 calories and about 1.3 grams of fiber, as well as a hearty helping of iron and calcium. But kale’s earthy flavor might take some getting used to. Spinach, another nutrient powerhouse, is a milder-tasting option.

Eat more Mix chopped raw kale into cooked black beans, says Jennifer Iserloh, founder of Skinny Chef Culinary Ventures, in New York City. Or slice kale into thin strips, sauté it with vegetable broth and top with orange slices. Make it a meal by tossing the mix with quinoa.

Oats

“Oatmeal has the highest satiety ranking of any food,” Grotto says. “Unlike many other carbohydrates, oats—even the instant kind—digest slowly, so they have little impact on your blood sugar.” All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving.

Eat more “Instead of using breadcrumbs, add oats to meat loaf—about 1 cup for a recipe that serves eight,” Iserloh recommends. Or try her recipe for turkey and oatmeal meatballs.

Lentils

Lentils are a bona fide belly flattener. “They’re high in protein and soluble fiber, two nutrients that stabilize blood sugar levels,” says Tanya Zuckerbrot, R.D., author of The F-Factor Diet (Putnam Adult). “Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area.”

Eat more There are many varieties of lentils, but red and yellow cook fastest (in about 15 to 20 minutes). Add cooked lentils to pasta sauce for a heartier dish, Zuckerbrot suggests. “Their mild flavor blends right in, and because they’re high in protein, you can skip meat altogether.”

Goji berries

These chewy, tart berries have a hunger-curbing edge over other fruit: 18 amino acids, which make them a surprising source of protein, says chef Sarah Krieger, R.D., spokeswoman in St. Petersburg, Florida, for the American Dietetic Association. (They also have more beta-carotene than carrots.) Snack on them midafternoon to stay satisfied until dinner. The calorie cost? Only 35 per tablespoon.

Eat more Mix 1/4 cup of the dried berries (from health food stores) with 1/4 cup raisins and 1/4 cup walnuts for a nourishing trail mix. Or for dessert, pour 1/4 cup boiling water into a bowl with 2 tbsp dried berries; let sit 10 minutes. Drain, then spoon over 1/2 cup lowfat vanilla frozen yogurt.

Wild salmon

Not only do fish fats keep your heart healthy, but they shrink your waist, too. “Omega-3 fatty acids improve insulin sensitivity—which helps build muscle and decrease belly fat,” Grotto explains. And the more muscle you have, the more calories your body burns. Opt for wild salmon; it may contain fewer pollutants.

Eat more You don’t need to do much to enhance salmon’s taste, says Sidra Forman, a chef and writer in Washington, D.C. “Simple is best. Season a fillet with salt and pepper, then cook it in a hot pan with 2 tsp oil for 1 to 3 minutes on each side.”

Apples

An apple a day can keep weight gain at bay, finds a study from Penn State University at University Park. People who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack. “Apples are high in fiber—4 to 5 grams each—which makes them filling,” says Susan Kraus, R.D., a clinical dietitian at Hackensack University Medical Center in New Jersey. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an “apple shape.”

Eat more Apples are the ideal on-the-go low-calorie snack. For a pielike treat, chop up a medium apple and sprinkle with 1/2 tsp allspice and 1/2 tsp cinnamon. Pop in the microwave for 1 1/2 minutes.

Buckwheat pasta

Swap plain noodles for this hearty variety; you’ll slip into your skinny jeans in no time. “Buckwheat is high in fiber and, unlike most carbs, contains protein,” Zuckerbrot says. “Those two nutrients make it very satiating, so it’s harder to overeat buckwheat pasta than the regular stuff.”

Eat more Cook this pasta as you do rice: Simmer it, covered, over low heat. For a light meal, toss cooked buckwheat pasta with broccoli, carrots, mushrooms and onions. Or make buckwheat crepes using our tasty recipe.

Blueberries

All berries are good for you, but those with a blue hue are among the best of the bunch. They have the highest antioxidant level of all commonly consumed fruit, according to research from the USDA Agriculture Research Service in Little Rock, Arkansas. They also deliver 3.6 grams of fiber per cup. “Fiber may actually prevent some of the fat you eat from being absorbed because fiber pulls fat through the digestive tract,” Zuckerbrot says.

Eat more Instead of topping your cereal with fruit, fill your bowl with blueberries, then sprinkle cereal on top and add milk or yogurt, Iserloh recommends.

Almond butter

Adding this spread may lower bread’s glycemic index (a measure of a food’s effect on blood sugar). A study from the University of Toronto found that people who ate almonds with white bread didn’t experience the same blood sugar surges as those who ate only the slice. “The higher blood sugar levels rise, the lower they fall; that dip leads to hunger, causing people to overeat,” says study author Cyril Kendall, Ph.D. “Furthermore, blood sugar changes cause the body to make insulin, which can increase abdominal fat.”

Eat more Try it for a change from peanut butter in sandwiches, or make a veggie dip: Mix 1 tbsp almond butter with 2 tbsp fat-free plain yogurt, Iserloh suggests. Or add a dollop to oatmeal for flavor and protein.

Pomegranates

The juice gets all the hype for being healthy, but pomegranate seeds deserve their own spotlight. In addition to being loaded with folate and disease-fighting antioxidants, they’re low in calories and high in fiber, so they satisfy your sweet tooth without blowing your diet, Krieger says.

Eat more Pop the raw seeds on their own (many grocery stores sell them preshucked) as a snack at your desk. “Use them in salads instead of nuts,” Iserloh says. “They’re especially delicious on raw baby spinach with lemon–poppy seed dressing.” For another take on the seeds, use our easy recipe for sweet and spicy pomegranate salsa.

Chiles

One reason to spice up your meals: You’ll crank up your metabolism. “A compound in chiles called capsaicin has a thermogenic effect, meaning it causes the body to burn extra calories for 20 minutes after you eat the chiles,” Zuckerbrot explains. Plus, “you can’t gulp down spicy food,” she adds. “Eating slowly gives your brain time to register that your stomach is full, so you won’t overeat.”

Eat more Stuff chiles with cooked quinoa and marinara sauce, then roast them. To mellow a chile’s heat, grill it until it’s almost black, peel off charred skin and puree the flesh, Krieger says. Add the puree to pasta sauces for a one-alarm kick. Or stir red pepper flakes into any dish you enjoy.

Yogurt

Dietitians often refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady. In a study from the University of Tennessee at Knoxville, people on a low-calorie diet that included yogurt lost 61 percent more fat overall and 81 percent more belly fat than those on a similar plan but without yogurt.

Eat more “Use lowfat plain yogurt instead of mayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice,” Krieger says. You’ll save 4.7 grams of fat per tablespoon. Look for Greek yogurt, which has more protein than other versions.

Quinoa

Curbing hunger is as easy as piling your plate with this whole grain. It packs both fiber (2.6 grams per 1/2 cup) and protein, a stellar nutrient combo that can keep you satisfied for hours, Krieger says.

Eat more Serve quinoa instead of rice with stir-fries, or try Krieger’s take on a scrumptious hot breakfast: Cook 1/2 cup quinoa in 2/3 cup water and 1/3 cup orange juice for 15 minutes. Top with 1 tbsp each of raisins and chopped walnuts.

Sardines

These tiny fish are the unsung stars of the sea. They are high in protein and loaded with omega-3s, which also help the body maintain muscle. And they’re low in mercury and high in calcium, making them a smart fish pick for pregnant women. If the flavor doesn’t appeal to you, “soak them in milk for an hour; it will remove any trace of fishiness,” Iserloh says.

Eat more “Use sardines in recipes you like that call for anchovies, including Caesar salad and stuffing,” Iserloh says. Or make a sardine melt: Toss whole sardines with chopped onions, fresh herbs and diced bell peppers. Put the mixture on top of a slice of pumpernickel or rye bread, cover with a slice of cheddar and broil.

Tarragon

You can use this herb, a staple in French cooking, in place of salt in marinades and salad dressings. Excess sodium causes your body to retain water, so using less salt can keep bloating at bay. Plus, tarragon lends a sweet, licoricelike flavor to bland foods. (Use the French version of the herb when possible; it’s sweeter than other varieties.)

Eat more Rub 2 tbsp dried tarragon on chicken before baking or grilling. Or make a tasty dip by mixing 1 tsp chopped fresh tarragon into 4 oz lowfat plain yogurt and 1 tsp Dijon mustard, recommends Jacquelyn Buchanan, director of culinary development at Laura Chenel’s Chèvre, a fromagerie in Sonoma, California.

Parmesan

Drop that rubbery lowfat cheese and pick up the real stuff. Women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in The American Journal of Clinical Nutrition finds. Lowfat-dairy fans didn’t experience the same benefit. Whole dairy may have more conjugated linoleic acid, which might help your body burn fat. “Parmesan is so flavorful, it’s easy to stick to one serving,” Buchanan says.

Eat more “Grate Parmesan over roasted vegetables,” Buchanan offers. Or snack on a 1-ounce portion with an apple or a pear.

Avocado

Don’t let the fat content of an avocado (29 grams) scare you—that’s what makes it a top weight loss food, Kraus says. “The heart-healthy monounsaturated fat it contains increases satiety,” she says. And it’s terrific summer party food.

Eat more Add avocado to your sandwich instead of mayo for a creamy texture and a shot of flavor. Avocados do contain a lot of calories, so it’s best to watch your portions. One easy way to do it: Try Wholly Guacamole’s 100-calorie fresh guacamole packs ($3; grocery stores or WhollyGuac.com). They’re easy to pack in your lunch and pair with chopped vegetables.

Olive oil

Like avocados, olive oil has healthy fat that increases satiety, taming your appetite. But that’s hardly its only slimming feature. “Research shows it has anti-inflammatory properties,” Kraus says. Chronic inflammation in the body is linked to metabolic syndrome.

Eat more Drizzle your salad with olive oil and you’ll increase the antioxidant power of your veggies, a study published in the British Journal of Nutrition notes. Or toss pasta with a few teaspoons of olive oil, fresh basil and sautéed garlic, Kraus suggests. Add this oil to your summer menus for a flatter tummy by fall.

from: mytorontoweightloss.com

Baking soda to whiten your teeth

I’m getting hooked on DIY beauty! Because it’s fun, it’s healthy and it’s cheap! Here’s my experience with using baking soda to whiten my teeth. It works! Okay, don’t expect the sort of sparkling white teeth you see on celebrities but baking soda will take off some of the coffee and tea stains and give you a cleaner looking set of teeth.

Baking soda to brush teeth is safe
This is one of the most popular and safest DIY methods to whiten your teeth naturally. There are some DIY suggestions of using lemon juice or strawberries but those could do more harm by eroding the calcium in your teeth or cause tooth cavities. However, you want to know that baking soda is pretty abrasive on contact. So on some forums, the advice is to dig a toothbrush into the baking soda and then to start brushing. Well, not very good. You’ll find that your gums hurt quite a bit this way. The best way I have found through trial and error is to mix the baking soda with toothpaste.

Baking soda mixed with toothpaste
First, I squeeze some toothpaste on my toothbrush as usual. Then I top it up with a small spoonful of baking soda and start brushing. You can use baking soda only of course but I find that the toothpaste helps to ease off some of the abrasiveness of the dry powder for me.

Whiter teeth in a week
I saw a slight difference after the first brushing using baking soda. Within a week of brushing with this ingredient once a day, my teeth was noticeably whiter. Even my husband noticed and he has started to use it too.

Brushing with baking soda once or twice a week
However, I plan to slow down now that I see results and will probably keep to brushing with baking soda only once or twice a week. This is because I feel that baking soda while safe, is still a mild abrasive cleaner so I don’t want to use it everyday. And by the way, this stuff taste salty!

Newest Breakthroughs in Breast Cancer

By Sunny Sea Gold, PARADE

Major advances in the treatment and detection of breast cancer in the last two decades have saved the lives of millions of women. Since 1990, mortality rates have decreased dramatically—by 3.3 percent a year in women under 50 and by 2 percent a year in older women. Experts say that breakthroughs made in the past few years, however, may have an even greater impact in the fight against breast cancer. Here are five reasons researchers are excited—and hopeful.

Clearer screenings

Magnetic resonance imaging (MRI), best known for its use in brain scans, is now revolutionizing breast-cancer screening and diagnosis in high-risk women. Unlike mammography, which identifies lumps and calcifications, MRI uses contrast to look at blood vessels, which can't be obscured by breast implants or naturally dense tissue. Since the blood supply to malignant cells differs from healthy cells, the cancers appear as bright spots on the digital image.

"The downside of MRI is that it picks up so much, including benign structures, that there are more recommendations for biopsies," says Dr. Christy Russell, co-director of the Breast Cancer Center at the University of Southern California. For an average-risk woman, the procedure is not worth it, she adds. For women with a BRCA1 or 2 gene mutation, however, an MRI could be lifesaving. In fact, the American Cancer Society recently updated its guidelines to recommend that all high-risk women age 40 and older be screened annually with both mammography and MRI.

Tougher drugs

Experts are optimistic about a new class of drugs known as aromatase inhibitors (AIs), "one of the most exciting things to happen in years," says Dr. Larry Norton, deputy physician in chief of Breast Cancer Programs at Memorial Sloan-Kettering Cancer Center in New York City. Many breast cancers are fed by estrogen, which tells the malignant cells to grow. In postmenopausal women, an enzyme in the breast itself, called aromatase, converts other hormones into estrogen. AIs have been used successfully to block that conversion.

In a recent National Cancer Institute of Canada study, women who were switched to an AI after two years of taking tamoxifen—a medication that's been used successfully to treat breast cancer since 1977—had 32 percent less risk of a recurrence, a new breast cancer, or death than those who stayed on the original drug.

Better biopsies

First performed on breast-cancer patients in the mid-1990s, sentinel lymph node biopsy—a procedure that involves removing one to three lymph nodes to check for cancer cells—has now become the standard of care. The technique saves patients a great deal of risk, pain, healing time, and scarring. "It used to be that we would go in and remove many of the lymph nodes from a patient's armpit to figure out if any were involved," explains Dr. Russell. "Now, if surgeons remove just one node or two nodes that are cancer-free, it is unlikely that others are involved. If it's positive, then the surgeon goes back in and removes the rest." The more nodes that test positive for cancer cells, the greater the risk of cancer recurrence.

Targeting stem cells

When you hear the term "stem cells," you likely think of the controversial embryonic type, but adults have stem cells, too. Unfortunately, so do cancerous tumors. Experts believe that, just like in healthy organs and tissue, stem cells are what spur and direct a cancer's growth. "A lot of our traditional therapies [for example, chemo] kill the surrounding cells very well, but not the stem cells," explains Dr. Max Wicha, director of the University of Michigan Comprehensive Cancer Center in Ann Arbor. "We have to figure out ways of knocking them out."

In clinical trials at the Baylor College of Medicine, at least one medication has been shown to successfully kill stem cells. Dr. Wicha's team, along with researchers at Baylor and Harvard, currently is investigating another drug, originally developed for Alzheimer's disease.

Gene-based treatments

Genetics in breast-cancer research is no longer limited to looking at the patient's genes. Now doctors and researchers are examining the genetic information of cancer cells themselves to help determine the best treatment options. One such test already is widely used with women whose cancer has not spread to lymph nodes. This type of genomic profiling also has led to the creation of super-effective drugs used to target a specific aggressive type of tumor that makes up about 15 percent to 30 percent of all breast-cancer cases.

But, experts say, what's even more important than these drugs themselves is the evidence that targeted therapies can work. Zeroing in on specific genes and molecules, Dr. Wicha says, is critical to the future of breast cancer treatment. "It's pointing us in the right direction."

Apples for Your Heart?

A new study shows apples may protect against metabolic syndrome.

By Joyce Hendley, EatingWell.com

Can eating an apple help protect you from metabolic syndrome—a cluster of symptoms related to an increased risk of heart disease? It's possible, say researchers who analyzed data from the 1999-2004 National Health and Nutrition Examination Survey. In the survey, people who reported consuming any form of apples within the past day were 27 percent less likely to have symptoms of metabolic syndrome—like high blood pressure or a waist measurement of more than 40 inches (for men) or 35 inches (for women)—compared to those who didn't. The apple eaters also had lower levels of C-reactive protein, a marker of inflammation whose presence in the blood suggests an increased risk for heart disease and diabetes.

While a one-day snapshot doesn’t represent a long-term dietary pattern, the study shows that eating apples "is associated with broad metabolic advantages," notes lead investigator Victor Fulgoni, Ph.D. This study adds to a growing body of evidence indicating apples benefit the heart. Last year, the Iowa Women's Health Study reported that, among the 34,000-plus women it's been tracking for nearly 20 years, apples were associated with a lower risk of death from both coronary heart disease and cardiovascular disease. Some years earlier, Finnish researchers studying dietary data collected over 28 years from 9,208 men and women found that frequent apple eaters had the lowest risk of suffering strokes compared with those people who didn't eat apples.

What explains the heart benefits? Researchers suggest that the strong antioxidant flavonoid compounds found in apples—quercetin, epicatechin, epigallocatechin, kaempferol and other polysyllabic wonders—play a key role by preventing LDL cholesterol from oxidizing and triggering a series of events that result in the buildup of plaque in arteries, as well as inhibiting inflammation. "But antioxidants are just one piece of the whole puzzle," notes Cornell University food scientist and apple expert Rui Hai Liu, Ph.D. Apples are also rich in pectin, a form of soluble fiber known to help lower cholesterol, and they provide a decent amount of vitamin C, another antioxidant.

Liu, whose own pioneering work has identified cancer-fighting elements in extracts of whole apples, believes that we're only beginning to understand how the various components of apples "work together additively and synergistically to provide health benefits." David Jacobs, Ph.D., a University of Minnesota researcher involved in the Iowa Women's Health Study, concurs. "There are probably thousands of compounds in apples that we haven't yet identified and maybe won't identify for a long time," he muses, "but we really don't need to know all that, because we can eat whole apples."

Bottom line: Enjoy apples in all their forms—applesauce and juice (look for brands labeled "made with whole apples," recommends Liu) and especially apples in their simplest, whole form. Be sure to leave the peel on—and not just because that's where much of the healthy phytochemicals are concentrated, but for apples' full flavor complexity.

Foods That Fight Fat Over 40

Ready to get slimmer and feel younger? Add these foods to your diet and you'll gain nutrients as well as lose pounds.

By the Editors of Prevention

Boost the benefits of your workout and burn more fat, faster, with these seven smart food choices. Add them to your daily diet and you can shed about 10 pounds over the course of a year.

Water with lemon

A California study of 240 women found that dieters who replaced their sweetened drinks with water lost an average of 3 pounds more a year than those who didn't. Subjects who sipped more than 4 cups of water a day lost 2 additional pounds, compared with those who drank less. Plus, the phosphoric acid in soda may contribute to bone loss—and osteoporosis—by changing the acid balance in your blood.

High-fiber granola bars

A small British study found that women who eat a fiber-rich, high-carb breakfast burn twice as much fat during workouts later in the day as those who eat more refined (lower-fiber) foods. Try a granola bar with at least 4 g of fiber, like Kashi, instead of the typical bar that contains just a single gram. Refined carbs spike your insulin levels, which limits your body's ability to use fat as fuel, explains Lisa Dorfman, R.D., adjunct professor at the University of Miami.

Ground flaxseed

Flaxseed is rich in fiber and healthy fats, which help stabilize blood sugar, so you're less likely to binge. Some research suggests flax can also help soothe symptoms of hormone swings because it's high in plant estrogens. Ground seeds are easier to digest. Sprinkle them over cereals, soups, or salads; add them to smoothies; or substitute 1 cup of ground flaxseed for 1/3 cup canola, corn, or other oil or shortening in muffins and cookies. Note: Lower oven temperature slightly, since baked goods brown faster with flax.

Walnuts

Instead of snacking on some chips, open up a bag of nuts: Walnuts are rich in omega-3 fatty acids, which may keep you feeling fuller longer. In a one-year study of people with diabetes who were following a low-fat diet, Australian researchers discovered that those who included 8 to 10 walnuts a day lost more weight and body fat. The subjects also reduced their insulin levels, which helps keep fat storage in check.

Hot sauce

Forget bland condiments. If you want to burn fat, spice things up. In a study of 36 men and women, Australian researchers found that following a spicy meal, levels of insulin—the hormone that triggers body fat storage—were lowered by as much as 32 percent. One theory: Capsaicin, the chemical that gives chiles their fire, may improve the body's ability to clear insulin from the bloodstream after you eat, so you're more likely to burn fat following a meal spiked with chile peppers than after one that isn't packing heat.

Cinnamon

Sweeten your oatmeal or frothy coffee drinks with this sweet spice instead of sugar (which has 16 calories per teaspoon) and you can save a couple hundred calories a week, enough to shed 2 to 3 pounds in a year without doing anything else. You'll also be doing your heart a favor as protective estrogen levels decline: Pakistani researchers found that 1/2 teaspoon of cinnamon a day could lower heart-damaging cholesterol by 18 percent and triglycerides by 30 percent.

Salmon

Just 3 ounces of canned salmon delivers 530 IU (more than the daily value) for vitamin D and 181 mg of calcium, a power-packed nutritional combination that may be just what your waistline needs as you get older. In a 7-year study of more than 36,000 women ages 50 to 79, researchers at Kaiser Permanente found that those who took both calcium and vitamin D supplements gained less weight after menopause than those who took a placebo. Other research shows that without enough vitamin D, our appetite-regulating hormone leptin can't do its job. Other fatty fish choices include tuna, sardines and mackerel.

50 beauty tips

1 If your favourite nail polish is not looking so hot place a little nail polish remover into the bottle, put lid back on and shake well, this will give you a few more applications.

2 Applying eyeshadow on top of eyeliner with a damp cotton wool bud will keep the eyeliner in place for longer.

3 Lightly spraying a mist over a fully made up face will set the make up and keep it in place for longer – great for brides and nights out or those extra hours at the office!

4 Eye drops placed into the eye during the day will make the eyes sparkle and help to relieve tiredness from use of the computer – great to have in your bag or on the desk.

5 Vaseline applied to feet helps keep them soft and subtle – great for the summer – flip flop weather!

6 Exfoliate the body in advance of applying fake tan to give best results.

7 Eyelash curlers give a lovely curl, which enhances the eyes.

8 Vaseline massaged into the cuticles once a week will encourage growth by feeding the new nail.

9 Eyebrow tinting – great for fair skin and fair hair as it enhances the colour of the eyebrows and brings definition to eyes and face.

10 Massage is good for relaxing but it is also excellent for circulation, lymph drainage, toning, and the removal of toxins.

11 Steam your face over a bowl of hot water with a towel on your head to open the pores and draw out impurities, slosh with very cold water to close the pores and tighten skin – then apply a light moisturiser.

12 Buffing of nails encourages growth by improving the circulation

13 Vaseline on eyebrows and eyelashes applied before bedtime enhances shine.

14 Make sure you shave, wax or remove any unwanted hair at least 24 hours in advance of applying a fake tan for best results.

15 Only file your nails in one direction, otherwise it causes stress to the nail plate with causes breakages.

16 Vaseline used on eyebrows keeps them in place and looking tidy.

17 Always apply a moisturiser even if only at night - it is still important for greasy skin to be moisturised, as it protects the skin from UV rays.

18 Eyelash extensions – are great for the party season, can look natural on brides and/or are way out for parties and fun.

19 When applying false eyelashes try the glue on the inside of your arm with a plaster on top and leave for 24 hours to check for allergies.

20 Eye gel is best kept in the fridge – fantastic for puffy, tired eyes and to help after a big night out.

21 When applying a fake tan always tie back your hair and have a dark old towel at the ready.

22 Always apply a light good moisturiser to the body in advance of any fake tan application - pay special attention to hands, knees, elbows, toes etc.

23 Wear plastic gloves to stop getting orange palms when applying fake tan.

24 Moisturiser is an excellent base for the application of foundation as it stops it streaking and does not give a tidemark at the base of the face.

25 Never apply a fake tan in a hurry as it will end in tears - you need to take time and pay attention as you don’t want a streaky body! You should always leave 30 minutes before getting into bed or going out.

26 To help a fake tan fade evenly, apply a gentle exfoliator every day.

27 If you suffer with blocked sinuses try the following technique as often as you like - with your ring finger go from the top of the eye / nose area to the outer edge of the eyebrow and then under the eye area – repeat 10 times.

28 Brush your lips with an old toothbrush every day and apply Vaseline, as this will remove dead skin.

29 Don’t forget to use a water resistant SPF30 lip balm, as this will protect your lips from burning and keep them soft.

30 Never go to bed wearing your makeup as it clogs the pores that cause spots.

31 Dampen cotton wool pads with cold water and leave them in the fridge for days when your eyes need refreshing. This can also be done with cold cucumber or cold teabags, as they relieve and refresh your eyes.

32 Blot lipstick with tissue when applying each layer - this prolongs the life of the lipstick.

33 Massage regularly from outside and around the eye area with moisturiser to help remove dark shadow and bags – this assists with lymphatic drainage around the eye area.

34 To lengthen the life of nail varnish always use a base coat, two coats of colour and a top coat. This give a professional shine and keeps the varnish on the nail for longer.

35 If plucking your eyebrows apply bongela to the area, wait for 20 minutes and then pluck - this should ease the pain.

36 Exfoliate the skin regularly as this keeps the skin soft, and stops ingrown hairs after waxing.

37 Do not sunbathe or go on a sun bed for 24 hours after waxing or sugaring as follicles are open.

38 Do not go into a hot bath or shower after waxing, as the pores are wide open and it can cause problems.

39 Do not use scented products on the body after waxing or sugaring, as this can cause allergic reactions.

40 Exfoliate face and neck twice weekly as this removes dead skin cells and make you look healthy and refreshed – it gives a youthful glow.

41 If you are having a waxing it is always best to have it done between 1pm and 3pm as the pain threshold is at its highest.

42 A face mask used weekly will help to draw out all impurities.

43 Eye lash tint – great to define the lashes especially for fair skins and for anyone sporty and in the Summer.

44 When plucking eyebrows hold the pencil vertically against the side of the nose and it will show you where to pluck from. Then as you move the pencil along it will show you where the arch should be and also where it should end.

45 Vitamin E helps to feed the skin and keeps it supple.

46 Aloe Vera is great for sunburnt skin, but never apply pure aloe vera from the plant to white skin as it is too strong.

47 During pregnancy rub olive oil into stomach, hips and thighs as it helps the elasticity of the skin thus reducing stretch marks.

48 Drink at least 8 glasses of water per day to help the complexion stay young looking and to remove toxins from the body.

49 If you are on your feet a lot, wear light support tights as they can help to reduce thread veins and varicose veins.

50 For tired feet – stand up and lift one leg at a time behind you and rotate the foot, repeat with each foot 10 times.

from ok50.com
Author: Emma Culpan Scott

Iron Rich Fools

Iron is a mineral found in some foods, which is essential for good health and for physical and mental well-being. It has three main roles:

1. Carrying oxygen around the body. Every cell in the body needs oxygen. There is iron in the haemoglobin of red blood cells, and it carries oxygen from your lungs to wherever it is needed.
2. Ensuring a healthy immune system. The cells which fight infection and defend the body against foreign organisms depend on adequate stores of iron. So if your iron stores are low your body is more prone to infections.
3. Making energy. Iron is essential in the chemical reactions that produce energy from food. So if your iron levels are low then your body may not be able to use all the energy available to it.

Iron is notoriously low in the North American diet, especially in children one to two years old, and in women ages 12 to 50. Surprisingly, it is also low among athletes, who pack their diets so full of carbohydrates that they tend to omit iron-rich foods.

A deficiency of iron makes you tired and apathetic -- a condition known as anemia. Anemia is characterized by low levels of hemoglobin, which cause oxygen starvation in your tissues. Though it is a fairly common condition, don't try self-diagnosing it or prescribing supplements because its symptoms can also indicate other, more serious diseases, such as bleeding ulcers or cancer.

If you think that you may have a vitamin or mineral deficiency or if you have any further questions, please do not hesitate to see a doctor or a nurse here at Health Services. (398-6017)

What is the daily recommended iron intake for an adult? 10-18 mg

What are some examples of iron-rich foods? (Conversions: 250 ml = 1 cup; 15 ml = 1 tablespoon)

DRIED BEANS AND PEAS
Lentils, cooked, drained 250 ml, 3.3 mg
Lima beans, cooked, drained 250 ml, 4.6 mg
Red kidney beans, cooked, drained 250 ml, 4.3 mg
Soya beans 250 ml, 4.3 mg
Split peas 250 ml, 4.5 mg

VEGETABLES
Asparagus, canned, drained 250 ml, 2.5 mg
Green peas 250 ml, 3.0 mg
Peppers, hot, red, dried, powder 15 ml, 2.3 mg
Spinach, canned, drained 250 ml, 5.0 mg
Spinach cooked 250 ml, 4.2 mg
Tomato juice 250 ml, 2.3 mg

FRUITS
Apricots, dried, uncooked 15 ml, 0.9 mg
Peaches, dried, uncooked 250 ml, 10.1 mg
Dates, pitted, cut 250 ml, 5.3 mg
Prune juice 250 ml, 11.0 mg

BREAKFAST CEREALS
All Bran 200 ml, 4.3 mg
Bran Flakes (raisins) 200 ml, 5.0 mg
Corn, puffed (presweetened) 200 ml, 4.2 mg
Farina (cream of wheat) 125 ml, 7.9 mg
Oats, puffed, with or without corn
(e.g. Cheerios) 250 ml, 9.2 mg
Oats, puffed (e.g. Alphabets) 250 ml, 6.2 mg
Rice Krispies 250 ml, 2.3 mg
Wheat flakes (e.g. Pep, Grapenuts) 200 ml, 6.4 mg
Wheat, puffed (e.g. Sugar Crisp) 250 ml, 6.3 mg
Whole wheat (e.g. Shreddies) 250 ml, 6.3 mg

NUTS
Almonds, shelled whole 125 ml, 4.0 mg
Brazil nuts 125 ml, 2.3 mg
Cashews, roasted 125 ml, 2.8 mg

PORK
Ham, lean and fat, roasted, 6 mm thick 2 slices, 2.7 mg
Pork chop, thick, with bone, lean and fat 1 chop, 1.9 mg

BEEF
Corned beef hash with potato 8 oz., 4.6 mg
Corned beef, medium fat 2 slices, 1.9 mg
Ground beef, broiled, medium fat 250 ml, 2.9 mg
Steak, broiled, lean only 1 piece, 3.4 mg

POULTRY
Chicken, white meat 76 g, 1.3 mg
Chicken, dark meat 90 g, 1.5 mg
Turkey 90 g, 1.6 mg

LIVER AND KIDNEY
Beef kidney (8 cm x 6 cm x 8 cm) 3 slices, 11.8 mg
Beef liver, fried 3 oz., 8.0 mg
Calf liver, fried 3 slices, 13.0 mg
Chicken liver, fried 3 medium, 7.7 mg
Pork kidney 3 slices, 7.2 mg
Pork liver 3 slices, 7.2 mg

FISH AND SHELLFISH
Clams, canned, drained 1 can, 5.5 mg
Lake trout, broiled or baked 90 g, 4.5 mg
Sardines, canned in oil 7 medium, 2.5 mg
Scallops 6 pieces, 3.0 mg
Tuna, canned, drained 90 g, 1.7 mg

COMBINED DISHES
Beans, white, dry, canned, with tomato sauce 250 ml, 4.9 mg
Beans, white, dry, canned, with wieners 250 ml, 5.0 mg
Beef pot pie, baked (10 cm) 1 pie, 4.1 mg
Cabbage rolls with meat 2 rolls, 2.1 mg
Chili con carne, with canned beans 250 ml, 4.5 mg
Chili con carne, without beans 250 ml, 3.8 mg
Poultry pot pie (10 cm) 1 pie, 3.0 mg
Spaghetti with meat balls and tomato sauce 250 ml, 3.9 mg

SEEDS
Pumpkin/squash seeds 125 ml, 6.5 mg
Sunflower seeds 125 ml, 4.1 mg

ODDS AND ENDS
All purpose flour 250 ml, 3.2 mg
Brewer’s dry yeast 15 ml, 1.4 mg
Brown’s sugar, packed 250 ml, 7.9 mg
Egg 1 egg, 1.1 mg
Egg noodles 250 ml, 2.7 mg
Instant breakfast with milk 1 pack, 5.0 mg
Molasses, cane, light 15 ml, 0.9 mg
Molasses, cane, blackstrap 250 ml, 3.2 mg
Pasta, enriched 250 ml, 2.4 mg
Split pea soup 250 ml, 1.5 mg
Whole wheat flour 250 ml, 3.8 m

from: www.mcgill.ca

Best Exercises to Do at Your Desk

Can't get out of the office? Try these tips for a healthier, less stressful workday.
By Courtney Myers for Forbes.com

The word exercise comes from the Latin exercere, meaning to keep busy or at work.

But what the typical adult does at work is sit in a desk chair for eight hours, plus a sitting-down commute both ways and an evening spent in front of the TV. This is a recipe for ruin. Sitting all day increases our risk for obesity and puts us at risk for back pain, poor posture, leg cramps, tense muscles and sheer boredom.

In Pictures: Best Exercises to Do At Your Desk

Here's something you can do about it.

Exercise is simply the act of keeping your body busy, using your muscles and bones while your heart keeps pumping. You may feel you have no time to do any such thing amid all the rapid-fire e-mails and six-person conference calls (and reading Web articles like this one). You're not alone. With unemployment up at a 5-year high of 6.1 percent, more of us are buckling down instead of getting out of the office. According to the National Center for Chronic Disease Prevention and Health, last year over 50 percent of adults in the U.S. reported that they did not engage in the suggested 30 minutes, 5 days a week of moderate physical activity or the suggested 20 minutes, three times a week of vigorous activity. In short, over half of Americans aren't getting the physical exercise they need.

But there are exercises you can do right at your desk to keep your body moving. They won't make you the next Michael Phelps (if there ever is one), but they'll help you improve your body's flexibility and strength with nothing but a few minutes and your desk chair. Just remember to check with a doctor before starting any exercise regimen.

Top tips

Even when you're not exercising, you should make sure you sit at your desk the right way, says Jason Queiros, a chiropractor in Daytona Beach, Fla.

"It's important that your desk chair be at the proper height to reduce strain on your back," he says. "The chair provides the support for your body throughout the day. Adjust the height so you're in a 90-90-90 position—feet flat on the floor or on a foot rest, and your knees and hips bent at 90-degree angles. Keep your lower spine flat against the back of the chair to maintain proper curvature. The chair will help keep the rest of the back and neck erect and decrease your chance of hunching forward, which can cause spasms in the back and neck and headaches."

Queiros also has advice about your computer screen.

"The top one-third of the monitor should be above eye level, both to decrease both eyestrain and to prevent hunching," he says. "Make sure you're not bending your neck forward."

Queiros adds, "Stretching is important and easy and can help diminish back pain. Try the neck stretch: Touch your ear to your shoulder and hold it there. For a chest opener, stretch your arms back as if you were trying to grab a pencil between your shoulder blades. Stand in a doorway, hold the door frame on each side and walk forward until you feel a stretch in your chest. Last, try supported back extensions. Hold your hips and gently extend your back by bending backward."

Folks that rarely disengage from the keyboard often develop carpal tunnel syndrome. But this affliction shouldn't catch up to you if you repeat this simple move every day. Stand at your desk, and, arms straight, place your palms on the desk with your fingers pointed toward you. Lower your body slowly until you feel the stretch (you won't have to go far). Hold for 15 seconds. Repeat as needed through the day.

The "Magic Carpet Ride" works your core and arms. Sit in your chair with your legs crossed and your feet on the seat. Then place your hands on the armrests, suck in your gut and raise yourself a few inches above the seat, using your belly, muscles and hands. Hold for 10 to 20 seconds. Rest for 30 seconds. Repeat five times.

For lower-body strength, try the "Wooden Leg." Sit in your chair. Extend one leg out straight in front of you. Hold for two seconds. Then raise it up as high as you can, and hold it again for two seconds. Repeat with each leg 15 times.

If this is too much to remember, take the stairs (two at a time!), not the elevator. Get up from your desk and go talk to your co-workers instead of e-mailing them. Park in the farthest part of the lot, or walk or bike to work. Sip water all day. A homemade lunch with lots of vegetables, fruits and whole grains will help you steer clear of the vending machine while keeping your wallet fat and your waistline trim.

"A lot of staying fit and active is simply not being lazy," says Nolan Palmer, a physical trainer and yoga instructor in Brooklyn, N.Y. "Exercising every day helps with weight loss, circulation and your mood."

Back to Breakfast

By Sally Lehrman, EatingWell.com

In many households, the meal once known as breakfast has faded toward extinction, replaced by nutrient snack bars, toaster pastries and other convenience foods that can be grabbed and eaten on the run. One recent study showed that Americans skip breakfast or eat it on the go 21 percent of the time. Children and young adults, especially, bypass breakfast altogether in increasing numbers.

Curiously, the evidence has never been stronger that a wholesome breakfast is good for you. Over the past few years, nutritionists have been studying the metabolic effects of a morning meal and learning that breakfast does wonders for performance at work and school, prolongs longevity and wards off cardiovascular disease and unwanted pounds.

Lester Breslow, professor and dean emeritus at the UCLA School of Public Health, has been following a sample population in Alameda County, California, since 1965. By now the most senior people in the group are more than 100 years old—in large part due to good habits, such as eating breakfast. When it comes to behavior that could stave off death and disability, he's found that a regular morning meal is important, along with exercising and shunning cigarettes.

Breslow didn't ask whether people ate half a bagel or eggs and bacon, so he can't say why breakfast is so important. "It could be a hundred thousand things," he says. Fortunately, another team has been mining data from four cities across the country to find out more. The information comes from 5,000 adults—equal numbers of blacks and whites—about two-thirds of whom reported their eating and behavioral habits for a decade.

Young adults in the group who said they ate breakfast every day were only half as likely to be obese eight years later. They were equally unlikely to develop insulin resistance syndrome, a metabolic imbalance that can lead to weight gain, diabetes and heart attack. The researchers, in David Ludwig's group at Children's Hospital in Boston, speculate that a good breakfast keeps blood sugar under control, and filling up in the morning helps manage hunger later in the day.

Not any old bowl of cereal will do, however. Ludwig and his team found that high-fiber meals in general protected against weight gain, diabetes and heart disease, probably by slowing nutrient absorption. When Ludwig fed 12 obese teenage boys breakfast and lunch under controlled conditions, he discovered that even the choice between instant and steel-cut oatmeal can make a big difference in overeating. The more rapidly digested, high-carbohydrate meals—including instant oatmeal with sugar—pumped up insulin in the blood and suppressed other hormones, leading to hunger and more eating later in the day.

When researcher Simin Liu at Harvard reviewed the habits of 86,000 middle-aged male physicians, he expected breakfast cereals to stave off heart disease and premature mortality. But the quality of the breakfast was key. Doctors who ate refined-grain cereals reaped fewer benefits than whole-grain cereal eaters. "The refined grains just melt into sugar in your body. They provide energy but not much else," Liu says.

So what's the bottom line? Whole-grain cereals and baked goods provide lasting energy when combined with a good source of protein—eggs, tofu, dairy, fish or lean meat.A modest amount of fat, perhaps from nuts or nut butters, also makes sense. Many people rely on low-fat dairy products, including milk, yogurt and cottage cheese, for a combination of protein and calcium. Breakfast is also a perfect opportunity to add a serving of fruit or 100% fruit juice.

Think whole grains and fiber, adds Linda Van Horn, a nutritionist at Northwestern University. "A bran muffin or whole-grain toast or cereal is a good start, but be sure to add some dairy protein and fruit." Besides getting that all-important fiber, protein (dairy or not) and calcium, the goal is to initiate digestion and metabolism early, so you're burning calories as your day begins.

Brain Berries

For a mental boost, add a handful of blueberries to the morning menu. Studies at Tufts University show that blueberries assist brain functions, especially motor control and memory. So convincing is the research, says neuroscientist James Joseph, that he tosses blueberries into his daily smoothie.

from MSN health

Quote

Get heart-healthy levels of omega-3 fatty acids by eating fish twice a week and eating walnuts, flaxseeds and their oils.

Apples: The Live Longer Fruit

The beginning of autumn means that we're entering apple season, which will be a time of cider, desserts, and the crisp, wholesome goodness of the fruit freshly picked from your local orchard. Apples have been a staple of healthy eating for many years, and the often-repeated line of an apple a day keeping the doctor away is far from a myth. Apples really do have a wonderful variety of nutritional benefits, and are a tasty addition to any diet of good health and longevity.

Of all of the fruits we eat, apples are the best source of pectin, a natural fiber that has several health benefits. Apples also contain phytochemicals, quercetin, tannins, and antioxidants, all of which have different healthy properties. Below is a list of the top five benefits of making apples a standard part of your daily diet.

1. Apples improve the bowels. Pectin is a source of dietary fiber and a very handy nutrient to have in one's diet. While it is also found in citrus fruits, plums, and other fruits, apples have the highest concentration of them all. Pectin works to increase the stool's volume and resistance of fluids and is therefore helpful in treating constipation, diarrhea, and generally improving the health of the bowels. Studies have also found that apple pectin reduces the incidence of colon tumors, and that has been demonstrated to reduce the risk of colon cancer.

2. Apples lower cholesterol. A study on nutrition and heart disease found that eating three apples a day for three months can help you to drop your cholesterol by at least 20 points. How does this happen? Apple pectin, that miraculous source of dietary fiber, helps to draw bad LDL cholesterol out of the system. Not only that, but the antioxidant quercetin that is found in apples inhibits the LDL cholesterol from even accumulating in the body's bloodstream. When it comes to lowering one's cholesterol, apples provide a cocktail of nutritional benefits that are hard to pass up.

3. Apples reduce the risk of cancer. Apples do not stop at merely preventing colon cancer. The high amounts of quercetin, other flavonoids, and phytochemicals found in this fruit deliver potent antioxidant activity to all who eat an apple, and with that inhibit the actions of free radicals. In addition, the phytochemicals may act against carcinogens, which will likewise help to prevent cancer. This means that apple eating prevents cancer of the prostate and lung, as well as other parts of the body.

4. Apples slow the aging process. There may have been many generations of explorers that sought the fountain of youth, but all they had to do was fight the daily stresses of life with a tasty apple! The phytochemicals that come from the bright colors you find in the skins of your favorite apple variety, along with aiding the apple's ability to lower cholesterol and fight cancer, also inhibits the onset of diabetes, hypertension, heart disease, and other conditions that lead to potentially debilitating situations in old age.

5. Apples help to prevent hair loss. If keeping a full head of hair will help you to age more gracefully, then chow down on some apples. Chinese medicine considers hair loss to be a sign of a depleted kidney essence, and apples are on the list of fruits and vegetables that will help you to restore this essence and nourish the blood that flows to your hair follicles.

I hope you eat your apples, and that you really do keep the doctors away. As always, I encourage you to share your own favorite longevity foods and other tips with me.

May you live long, live strong, and live happy!

-Dr. Mao
Yahoo health

Basic Weight Loss Mistakes

A lot of us are out there watching what we eat and exercising, but still not making a dent in our bellies and body weight. There are a few things we are probably not doing, or doing too much of, that would mean major improvements in our health.

Get more sleep. After a very short period of time (about 6 nights), studies show that your glucose levels can rise if you get only 4 to 7 hours of sleep each night. New parents are excluded, but everyone else should try to hit the 8 hour mark as often as you can and get to bed BEFORE midnight. Every hour of rest before 12 a.m. is twice as valuable as the hours after midnight: Our cortisol levels are lowest before midnight therefore our recovery is the highest.

Eating fewer refined and processed foods. Avoid fast and fried food and try to consume as many real foods as you can. It's also imperative to get enough fiber (helps with elimination); fruits and veggies are a great way to fill up.

Avoid sugary drinks and reach for more water. Water is great for so many things like digestion, eliminating toxins in the body, and transporting important nutrients to our cells which need energy to burn calories. Americans drink 20% of their calories, so be careful of that silent pitfall.

Get to know your kitchen. I realize it takes more work, but the simple truth is we eat out or order in too often. There is a greater opportunity to control what is in your food if you cook it yourself.

Slow down. When you do sit down to a meal, don't wolf it down. Our culture encourages eating while driving or sitting at our desks. The only time we seem to sit down and enjoy our food is at Thanksgiving. The monks chew each bite of food 100 times (which is excessive), but they also eat only until they are full. They recognize that chewing their food more makes it easier for the body to digest.

Breathe. There are so many days that I don't breathe deeply. In the morning, mid-afternoon, and at the end of the day take a 10 conscious, belly-deep breaths. Close your eyes, pull that air deep into your stomach via your nose and let all the junk out through your mouth. Whether its a stressful day, or you just want to start and end your day on the right foot, breathing is important.

Don't starve yourself. Oddly enough some of you may not be eating enough, and the lack of calories is putting your body into save mode. Our bodies are so brilliant, and if they aren't getting enough food, your metabolism will tell your body to store each and every calorie it receives or to make energy from whatever muscle tissue you have. Not good. Oh and by the way, don't skip breakfast. People who skip breakfast are over 4 times more likely to be overweight.

Do more than exercise. Even if you are working out, you can't eat and drink whatever you want. It really is a three sided puzzle: balancing exercise, food, and (oh yes) the spirit (which stress and happiness play into).

I wish you the greatest of success, and remember, being healthy is like making your bed. It really is something we have to work at everyday.

from: yahoo health