Keeping Your Pearly Whites In Top Shape

One of the most unattractive things is discolored teeth, and it is also the most difficult to hide. No matter how beautiful your face is, yellow teeth can turn off people in an instant.

As we get older, the outer layer of our tooth enamel starts to wear off, exposing the inner layer which is a more yellow tone compared to the top layer’s white color. Once the top layer wears off, the only thing 

one can really do is get it professionally whitened so dental experts really suggest that you don’t do things that will remove that layer in the first place.

Smoking is one of the biggest culprits of teeth discoloration as the nicotine stains the teeth and is very difficult to remove. If you are a long time smoker, you may notice that the back of your bottom front teeth have brown stains on them. Another culprit can be found in your mug-coffee! Tea, dark colored soda and wine are also contributors to tooth discoloration and staining. Once it is already there though, what can we do to remove it and bring back our sparkling smiles?

Professional whitening. You can ask your dentist about tooth whitening although be warned that it is a bit pricey. If you can afford the multiple sessions than why not. It is probably the most effective and also safest way to get your pearly whites back in shape. Another thing to remember is when going through professional tooth whitening, you will only be allowed to eat white foods or food with no color. So even pasta with tomato-based sauce will be a no-no for a while.

Whitening toothpaste. These don’t contain bleach, but have a certain percentage of mild polishing agents and abrasives which help remove stains found on your teeth’s surface. It won’t change your teeth from gray-ish or yellow to white but will help take out the hard to remove stains.  With prolonged use, you will see a difference.

Brush ASAP. Brush your teeth immediately after eating food and drinks that can stain your teeth. Aside from coffee, tea and soda-fruit juices, berries and beets can also stain teeth so remember to drink lots of water and brush right after.

Quit smoking. This seems obvious for more reasons than just keeping your teeth from turning yellow but it’s easier said than done, especially for long-time smokers. If your health and the physical appearance of your teeth are starting to suffer though, maybe it’s time to rethink that next cigarette.

Invest in an electric toothbrush. many dentists will agree that electric toothbrushes work better than manual ones as they are designed to clean more than just your teeth’s surface area. 

Brush well and regularly. While this seems like a no-brainer, pause and think about those nights out when you are too tired to do anything than fall into bed and sleep. Brushing for at least 2 minutes every time is recommended to remove all the germs and dirt from your teeth. Twice a day is the minimum requirement but after every meal is preferable. Flossing once a day (at bedtime) is also suggested.

Not All "Detox" Are Good For You

Did you know that, according to a study done by the journal Obesity, one in 20 women would rather lose a limb than be obese? In this body-conscious world where airbrushed models are considered the norm, this is no surprise. But while it may be tempting to engage in one of the many extreme detox diets, you should keep in mind that while it may seem that you’re losing weight, you’re actually doing more harm to your body than good.

Extreme detox or cleansing diets promise significant and dramatic weight loss within a short period of time. You’re asked to eliminate certain food groups in a detox diet, and stick to a strict food regimen that, most often, contain less than your recommended daily calorie intake. Such a diet will, naturally, cause you to lose weight, since weight loss happens when you eat fewer calories than what you have to burn. But most of the weight lost will most likely be gained back after your supposed “cleanse”. 

Not only that, but when you drastically eliminate certain food groups from your diet, you’ll be depriving your body of much-needed proteins, fat, calcium, and carbohydrates. Studies have also shown that when you scrimp on calories, you stop producing a hormone called IGF1, which reduces thyroid and other hormones in your body, including insulin. 

Implications on Hair and Skin

It’s a known fact that whatever you feed your body will affect your skin, hair, and even mood (which explains why a certain Dream Girls singer-actress claimed that the Master Cleanse made her successfully drop the pounds but in turn made her “evil”). So imagine if you suddenly switch to a drastic diet that consisted of only drinking liquids or of munching on grapefruit alone. You’ll be depriving your skin and hair of nutrients it needs to be in tip-top shape! 

For example, going on a low-protein diet could leave you with dry, dull, and damaged hair. That’s because hair is made up of 97% protein! Depriving yourself of certain fruits and veggies (just because it’s not “in the handbook” of a certain detox ritual) could rob your body of antioxidants, which helps fight free radicals in the skin—the very same baddies that can cause premature aging.

“Detox” the “Right” Way

So should you just suffer lugging around those pesky five pounds that you just can’t seem to lose? Not really. You can still do a “detox diet”, but the key is to do it the right way by eating the right kinds of foods. 

Our bodies are already equipped with organs that flush out toxins for us, whether we down “diet juices” or not. (They’re called our kidneys and liver.) The reason why people crave cleanses is because they feel they’ve been ingesting too many toxins and need to have them flushed out. So how about preventing having to do flushes by living and maintaining a healthy lifestyle in the first place?

It’s a fact that people eat too much food anyway—food that’s loaded with unnecessary sugar and saturated fats. Not to mention those who guzzle alcohol and smoke cigarettes on a daily basis. Cutting out such bad habits is a “cleanse” on its own, since you’ll be eliminating the cause of “toxins” in the body. 

So what kinds of food should you be chowing down on? A healthy gauge is to follow the food pyramid, with its proper portioning of sugar, meat, veggies, and carbs. To keep your skin glowing and supple, stock-up on foods high in antioxidants, such as pecans, blueberries, and red beans. To avoid getting lifeless hair, ditch the greasy chicken wings for some baked salmon—its high levels of Omega-3 acids are great for strengthening and maintaining lustrous hair. 

In short, a healthy diet is one that you stick with, not one that you just undergo for a few days, a week, or a month. That’s because a “diet” shouldn’t only be seen as a one-time “event”, but instead, as a lifestyle. Many people dread the word “diet” because to them, it involves depriving yourself of certain foods. You don’t have to eliminate chocolate or sweets from your life. You just have to learn to eat them in moderation.

Of course, some people might have special dietary needs—so if you’re really serious about “detoxifying” your lifestyle, don’t buy a book about the latest trendy detox diet in the bookstore. Instead, head to a nutritionist’s office for a consult.

Source: Yahoo! Southeast Asia

10 Foods All Women Should Eat

A varied, balanced diet is the cornerstone of healthy living for everyone, yet healthy eating can sometimes mean different things depending on your gender. While there are some foods we should all be eating more of, men and women also have their own set of dietary requirements as well as their own unique health concerns. Here are ten foods all women should eat.

Butternut squash

Butternut squash — like many other yellow/orange fruit and vegetables — is packed with carotenoids such as alpha-carotene and beta-carotene. While carotenes should be included in everybody's diet for optimum health, they may prove essential to women's health as a high-carotenoid diet has been linked to lowered risks of both breast and ovarian cancer.

Tomatoes

Another vibrant carotenoid beneficial for women's health is lycopene, a pigment found in tomatoes. Studies have suggested that lycopene may be effective in preventing breast cancer. Furthermore, there has been considerable evidence to suggest that the powerful antioxidant can help reduce risk of heart disease — the leading cause of death in women in the US, Australia, England and Wales.

Flax Seeds

Flax seeds are a good source of Omega-3 fatty acids and have been linked to reduced risk of breast cancer and heart disease. The seeds' anti-inflammatory properties are also good for preventing arthritis, while their digestive benefits can help irritable bowel syndrome; two painful conditions which are more prevalent in women than men.

Salmon

Salmon has a multitude of positive health benefits for women. Not only is it rich in iron — which is integral to the diets of premenopausal women — but it is packed with omega-3 fatty acids, known for their mood-enhancing effects. Studies have suggested that omega-3 can help beat depression (something that affects twice as many women as men) and prevent mood swings, while salmon can also boost babies' intelligence when eaten during pregnancy.

Cranberries

Various studies have suggested strong links between consuming cranberries and reduced risks of breast cancer and heart disease. However, the most notorious benefit of cranberries is their ability to prevent and cure urinary tract infections such as cystitis, which is eight times more likely to occur in women than men. One study suggests that drinking two glasses of cranberry juice a day can prevent the symptoms of common UTIs in women.

Spinach

Spinach is rich in many different vitamins and minerals, but one thing that makes it great for women is its high content of magnesium. Research has shown that magnesium may be beneficial in reducing many of the physical symptoms of PMS which plague women, including reduction of swelling, breast tenderness, bloating and weight gain.

Figs

Figs are a great health food, containing many vital minerals and vitamins as well as contributing to your daily portions of fruit and veg. Two minerals found in figs that are particularly beneficial to women's health are iron, which is often deficient in menstruating women, and calcium, which is important for post-menopausal women, who are more prone to osteoporosis.

Milk

Milk is a great source of calcium, which is extremely beneficial to women's health, particularly when combined with vitamin D (found in some varieties of milk and many fortified milk products). Consumption of the combined nutrients is not only good for warding off osteoporosis, but a study has suggested that a diet rich in calcium and vitamin D could ease, or even prevent, symptoms of PMS.

Oats

Oats are literally packed with health-boosting nutrients, many of which have great impacts on female health. Oats are not only great for heart health, digestion and blood pressure levels (with hypertension affecting many women over 50), but they contain vitamin B6, which can help prevent PMS and mood swings, and folic acid, which is important for women to consume before and during pregnancy to prevent birth defects in babies.

Walnuts

While all nuts are great for our health, walnuts have many great individual benefits for women. A study has recently found that walnuts, which are packed with omega-3 fatty acids, antioxidants and phytosterols, may help to reduce women's risk of developing breast cancer, while their high omega-3 content may also help bone health, arthritis pain and depression. Walnuts also contain many nutrients essential for female health, such as calcium, magnesium and folic acid.

7 Quick Tricks for a Beautiful Body

If you’ve got a big event ahead and want to look red-carpet worthy, luckily there are many secrets to help you achieve a beautiful bod. From bloat-inducing foods to avoid, to fast and cheap beauty routines you can do at home, check out these simple ways to look perfectly polished and camera-ready from head to toe.

Have a last-minute workout

While regular exercise is the best route to a great body, some last-minute toning before a big event can help your body look better. To emphasise any muscles on show and/or stomach muscles, give them a workout with some last-minute targeted exercises, such as sit-ups, lunges and bicep curls. The rush of blood to your muscles will temporarily tighten them up to leave them looking more defined. Not only that, the endorphins released by exercise will help you feel more self-confident.

Avoid gas and bloat-inducing foods

Although the best route to a flat stomach is an ongoing regime of healthy eating and exercise, you can cheat your way to a svelter frame prior to a special event with some careful eating. To prevent bloating, on the day of your big event limit your intake of high-fibre foods, such as certain fruit and veg, beans and grains, which are renowned for causing intestinal gas. Also avoid salt, carbonated drinks and chewing gum, all of which can cause bloating.

Stock up on tummy-flattening foods

As well as avoiding certain foods, there are several foods you can add into your diet to keep your tummy looking flat. To counteract bloating caused by salt overload in your diet, up your intake of potassium-rich foods such as bananas and dried fruit. Alternatively, get rid of excess gas by supplementing your meals with digestive enzymes (such as papain and bromelain) and taking charcoal capsules, which can help to soak up the gas and toxins that lead to bloating.

Don some strategic underwear

While it may be “cheating”, we’re betting there isn’t a celeb out there who hasn’t employed a bit of help in the underwear department to create the perfect silhouette. If you’re looking to smooth out lumps or bumps, treat yourself to some slimming underwear to pull in any wobbly bits. Alternately, try a push up bra to help create a great cleavage or some padded knickers for a more voluptuous derriere. To further flatter your figure, try dressing in black or, at the least, solid block colours.

Become a bronzed beauty

Not only will a wash of colour make you look slimmer, but fake tan can also help disguise cellulite and blemishes and give you that A-list glow. Furthermore, with a bit of strategic bronzing you can easily create the illusion of a better body. To create the appearance of slimmer legs, apply a bit of bronzer down the sides of your legs and some shimmer lotion down your shins. For a better cleavage, dust some bronzer between your breasts and blend to create the illusion of shadow.

Get a celebrity smile

If your pearly whites are looking a little off-colour, you can still pull off a dazzling smile with a couple of sneaky tricks. Firstly, to make your teeth look whiter, try using a cool-toned red or pink lipstick with blue undertones, and steer clear of yellow or orange toned lipsticks which will emphasise yellow teeth. Secondly, dust a bit of bronzer on your face, which will not only give you a healthy glow but will also make your teeth stand out and give them a brighter whiter appearance.

Create a flawless complexion

Spots have an annoying habit of popping up when they are least wanted, but the good news is there are many things you can do to create the illusion of perfect skin. If you have an inflamed, hard-to -cover spot, try applying an ice cube to the area for a couple of minutes before applying makeup, which will reduce the inflammation. To conceal and counteract redness, apply some green concealer or a bit of white eyeliner to the spot, under your usual makeup.

Health Clichés That Are Actually True

Have you ever said you had 'butterflies in your stomach' before a big work presentation or proclaimed a case of 'baby fever' to your husband after walking past a sweet, sleeping newborn in her stroller? Recent research shows that these are more than just cute phrases, but actual physiological phenomena with physical symptoms and scientific explanations. Here’s what’s really happening to your body.

Baby Fever

Baby on the brain is a real emotional phenomenon that strikes women and men alike, according to a recent study in the journal Emotion. It’s described as an almost irresistible urge to have children and often connected to a ticking biological clock.

The husband and wife research team of Gary Brase, PhD, associate professor of psychology at Kansas State University, and Sandra Brase, a project coordinator with the university's College of Education, have spent about 10 years researching baby fever. They discovered three factors that predict whether a person goes 'gaga for goo goo': positive exposure (holding and cuddling babies), lack of negative exposure (crying and spit-up), and how people weigh the trade-offs that come with kids (money and social life).

The Brases learned the intensity of baby fever 'varies from person to person and within the same person over time', according to Time.com. They’ve also observed that after having children, women tend to have less baby fever, while men tend to have more.

Cabin Fever

The next time your kids are driving you bananas while cooped up on a rainy day, consider this: cabin fever is actually an idiomatic term for a claustrophobic reaction, which can include restlessness, irritability, frustration, and fatigue, according to research from Paul Rosenblatt, PhD, a morse-alumni distinguished teaching professor of family social science at the University of Minnesota in Minneapolis.

Some experts liken cabin fever to winter blues or seasonal affective disorder (SAD), a form of mild depression that can develop due to the shorter days and longer dark nights of fall and winter, but cabin fever is more likely triggered by physical surroundings than an absence of light.

Broken Heart

Broken heart syndrome (BHS) — also known as stress cardiomyopathy — is not only real, it’s also potentially deadly. BHS mimics symptoms of an acute heart attack, including chest pain, shortness of breath, a sense of impending doom, and heart failure. According to a study in The New England Journal of Medicine, overwhelming emotional stress can cause the body to release large amounts of stress hormones (such as adrenaline and norepinephrine) into the bloodstream, which can damage the heart muscle.

BHS is most common among postmenopausal women who experience the death of a partner or loved one, yet a study in the Journal of the American Medical Association found that the disorder also occurs in younger women and men. Physical stressors including surgery, respiratory conditions like COPD and asthma, and medications like chemotherapy have also been known to trigger BHS.

Lovesick

Can’t sleep, can’t eat, can’t think, can’t breathe — you must be head over heels! Falling in love really does affect your health, triggering the body to release feel-good chemicals (such as phenethylamine, dopamine, norepinephrine, and oxytocin) that cause a cascade of physical reactions including flushed cheeks, sweaty palms, light headedness, dry mouth, and a racing heart.

Cupid’s arrow also affects the pleasure center of the brain — the same part responsible for drug addiction and obsessive compulsive disorders — which sheds some light on another common catchphrase, 'crazy in love'. Psychologist Dorothy Tennov, PhD, even coined a term for the all-consuming state of infatuation experienced by new love birds — limerence, which lasts between six months and two years. But as most committed couples know, those jittery feelings don’t last long — they diminish as a deeper, more committed love grows and you become more comfortable with your partner.

Runner's High

There’s no question that exercise elevates your mood — some doctors even tout physical activity as a natural depression fighter — but can running really get you high? Many athletes have sworn by this euphoric state typically felt at the end of a high-powered or long-distance run, and now recent science backs it up.

According to a study in the journal Celebral Cortex, German researchers found that running elicits a flood of feel-good endorphins that attach themselves to the limbic and prefrontal areas of the brain associated with emotions. These are also activated 'when you hear music that gives you a chill of euphoria, like Rachmaninoff’s Piano Concerto No. 3', Professor Henning Boecker, MD, a researcher at the University of Bonn in Germany told the New York Times. 'The greater the euphoria the runners reported, the more endorphins in their brain.'

Beauty Sleep

Forget spending your hard-earned money on miracle wrinkle creams and dark-circle treatment. To look your best, rest. Research published in the British medical journal BMJ found that sleep really does affect your appearance. While numerous studies have examined the link between proper rest and health — including how not getting enough sleep increases the risk of cardiovascular disease, diabetes, obesity, and depression — this study was among the first to tackle the science behind beauty sleep. Researchers found that sleep deprivation not only caused people to appear tired, but also less healthy and less attractive.

Increased cortisol levels from a lack of sleep can slow collagen production, promoting wrinkles, according to Prevention.com. Studies have found that cell turnover is faster at night, which can improve your skin’s appearance.

Scared to Death

When your partner sneaks up on you in the shower, it’s natural to shout 'you scared me to death!' But the phrase is more than just an expression that describes a state of being startled, according to Martin A. Samuels, MD, a neurologist at Brigham and Women’s Hospital in Boston.

Through his research, Dr. Samuels has found that very intense fear — think a natural disaster like an earthquake or a terrorist attack — can cause sudden death, brought on by a jolt of adrenaline that overwhelms the heart. 'Any human is potentially at risk. We all carry this little bomb inside us,' Samuels told ABC News. 'If the situation is just right, if the stress is bad enough, if it's acute enough, if there's no way out, any of us can die.'

Butterflies in Your Stomach

Obviously, nerves don’t cause butterflies to literally flutter around in your digestive tract, but stress and anxiety can take a real physical toll on your gut. Often referred to as the 'second brain', researchers have found that some 100mn neurons (more than the spinal cord or peripheral nervous system) line the length of the gut. And it’s these neurotransmitters that are ignited by stress and enable us to feel those 'butterflies'.

'There is definitely a connection between the brain and the gut,' Francisco J. Marrero, MD, a gastroenterologist with the Digestive Disease Institute at the Cleveland Clinic, told Everyday Health. 'The gut is the largest area of nerves outside the brain.'


Source: Everyday Health

The Best Time of Day to Exercise, Take Meds, and More Health Moves

There's an optimal time for every health move, from eating breakfast and taking your allergy meds to quitting smoking and even having sex. Here's how to tune into those magic hours to boost your everyday well-being — and your long-term health.

There's never a bad time to do something healthy, right? Not so fast. When it comes to maximizing your health, timing is everything. That's because we're hardwired to follow a "body clock," an internal timer that tells the body whether to sleep or work, nibble a light salad or devour a hearty stew, ovulate or grab a maxi pad. "Everything in nature works on a rhythm that is defined by time — hours, days, nights, weeks, seasons, years, and more," says Matthew Edlund, M.D., director of the Center for Circadian Medicine in Sarasota, FL, and author of The Body Clock Advantage. Unfortunately, our lifestyle — wolfing down lunch at 3 p.m. between meetings, flouting our bedtime to watch The Daily Show — often throws those rhythms out of whack, which can lead to weight gain, up our risk of illness and disease, and leave us feeling sluggish and sad. But tuning in to your internal clockwork more closely has great advantages. "If you can get your innate body rhythms in sync with the food, activity, and rest you need, you can not only get healthier but even feel better day to day," Edlund says.

Calibrate your body clock with the timing tricks below. You'll improve your workouts, gain more energy, stabilize your mood, manage your weight more easily, and even prevent and treat illness more effectively. It's health as nature intended!

In the Morning

• Sleep an extra 20 minutes. There's no substitute for a solid night of z's, but research suggests that rising as late as you can get away with — even if it's just 20 or 30 minutes later than you usually do — can make you more relaxed during the day. Our bodies naturally crank up the stress hormone cortisol in the a.m. so that we'll get up and moving, but postponing your wake-up time can lower those levels just enough to take the edge off. In a study at London's University of Westminster, earlier risers (who woke up as early as 5:22 a.m.) had higher cortisol levels during the first 45 minutes of their day and tended to be angrier at night than later risers (who got up as late as 10:30 a.m.), regardless of how much total sleep they got. While there's no optimal wake-up time, the researchers say, set the alarm for as late as your schedule will allow. For best results, try to go to bed and wake up at about the same times every day; this will keep your body clock running smoothly.

• Weigh yourself. Stepping on the scale first thing (after the bathroom, before breakfast, wearing little to nothing) gives you the most accurate read on your weight, which can fluctuate by up to three pounds during the day! It's a good idea to weigh in daily: A study from Brown University and the University of North Carolina at Chapel Hill showed that 61 percent of people who did so maintained their weight within five pounds over time (compared with 32 percent who weighed in less often), mainly because it helped them catch weight gain early.

• Slather on sunscreen. For the best possible protection, apply it (year-round) a full 30 minutes before you head outdoors — that's how long it takes for the stuff to soak in and become effective.

• Bask in the morning light. Boost your energy for the day, and ward off depression, by getting a healthy dose of sunlight in the morning (after putting on sunscreen!). Exposure to natural light in the a.m. signals your body to cut off production of melatonin, a hormone that makes you sleepy. Light is also a natural antidepressant, according to several studies, and increases your body's production of vitamin D, which may help you fend off cancer and heart disease. So head outdoors for at least 10 minutes early in the day, whether that means walking to a farther bus stop or sipping your coffee on your porch.

• Eat breakfast if you're watching your weight. A hearty starter, ideally eaten within 15 to 30 minutes of waking and no later than 8 a.m., will help you stave off a gain. "If you don't eat breakfast, your body thinks it's in starvation mode, and you'll eat more food later on," Edlund says. A Harvard Medical School study confirms that people who ate a morning meal were one third less likely to be obese than those who didn't. Go for whole grains (oatmeal, whole-grain cereal, or whole-grain toast) with a serving of protein (an egg, a tablespoon of nut butter, or a slice of low-fat cheese) and some fruit to keep you alert and feeling full for longer. Aim for a meal of around 200 to 300 calories.

In the Afternoon

• Take a power nap. A midday snooze isn't just for babies! By 2 p.m., your body temperature starts to dip, just as it does before bedtime, bringing your eyelids with it. Instead of hitting the vending machine for a sugar high — and eventual crash — try succumbing to your sleepiness and indulging in a 10-minute siesta. An Australian study compared naps lasting 5, 10, 20, and 30 minutes and found that 10 minutes left participants feeling the most refreshed, rested, and alert. Just make sure to set an alarm on your watch or phone so your doze doesn't go overtime, which can cause sleep inertia (that horrible post-snooze grogginess). Can't nap at work? Get off your duff for a 10-minute loop around the block. It's not as restorative, but it will clear your head and boost your circulation, energizing mind and body.

• Skip "lunch" in favor of two mini-meals (of about 300 calories each). Eat the first one three hours following breakfast and the second about three hours after that to keep your blood sugar steady and your metabolism fired up. Time the second mini-meal to coincide with the low of that afternoon slump we mentioned — so, between 2 and 3 p.m. "You feel tired, and it's difficult to stay mindful, so you start putting stupid things in your mouth," says Pamela Peeke, M.D., author of Fit to Live: The 5 Point Plan to Be Lean, Strong, and Fearless for Life. "But having a bunch of fat and refined sugars is the worst thing you can do, because your energy will spike and then crash." Instead, go for lean protein, high-quality carbohydrates, and a bit of fat. Peeke's picks: 1 Tbsp of low-fat peanut butter on a pita, half a turkey wrap, or some low-fat yogurt or cottage cheese with fruit.

• Get moving. Late afternoon to early evening (5 to 6 p.m.) may just be the best time to exercise, because that's when you're hottest, literally. Your body temperature reaches its daily peak (2 to 3 degrees warmer than in the morning), giving you maximum muscle strength, flexibility, agility, and stamina as well as faster reaction times. Even your lungs are using oxygen more efficiently at this time. You'll work out harder with less perceived effort and are less likely to injure yourself. Of course, any exercise is better than none, so if an early workout fits best with your schedule, keep it there. In fact, a.m. exercisers are most likely to stick to their habit: Studies have shown that more than 90 percent of people who work out in the morning are consistent about doing it.

At Night

• Down a glass of cranberry. You've probably heard that compounds in cranberry juice can help prevent urinary-tract infections. If you drink a glass in the evening, the juice will hang out in the bladder, fighting bacteria, till morning. Sip a cup after sex for extra protection: The juice can keep bacteria that's been pushed up the urethra during intercourse from sticking to bladder walls.

• Invite the night. Preparation for bedtime should start well before you brush your teeth. Wind down any exercise three hours before bed to give your body temperature a chance to cool and signal the brain that it's sleep time. Also close the kitchen (and the bar) two to four hours in advance, since it takes that long for your stomach to empty of solid foods; doing so will help you avoid indigestion and acid reflux. Aim for an undivided seven to eight hours of sleep every night. And because environmental factors, from bright moonlight to fluorescent street lamps, can disrupt cues to your internal clock, it's best to keep the room dark — no night-lights, no neon alarm clocks, and certainly no flashing cell phones. Your brain's pineal gland needs darkness to make melatonin, a hormone that tells your body to drift off (see "Bask in the morning light"). The pineal gland gets confused if it senses light, compromising your sleep quality. Melatonin also has been linked to improved immunity and lower risk of cancer.

• Slather on a sweat-stopper. Take a shower before bed (or just spot-wash your underarms — or your feet, if they've been smelly). Then dry off and apply the antiperspirant of your choice. At night, your body's temperature naturally lowers and you're less likely to sweat, which gives antiperspirant a chance to fully absorb and allows its active ingredients to go to work. By the time you step into the shower the next day, you'll be totally protected.

• Take your allergy meds. Both allergy symptoms and the pollen count are highest first thing in the morning, so take your long-acting antihistamines at night to avoid waking up to a sneeze-fest. Bonus: If the pills make you sleepy, taking them at bedtime might help you drop off.

• Pop an aspirin if you're a candidate for high blood pressure, the biggest risk factor for heart disease and stroke. In a recent study from the University of Vigo in Spain, people with prehypertension (blood pressure that's between normal and high) who took aspirin around 11 p.m. had lower blood pressure readings after three months than people with prehypertension who took aspirin at 8 a.m. or who made dietary changes. Researchers believe aspirin works by slowing the nighttime production of hormones and other substances that lead to clotting. Talk to your doctor to find out whether it might help you.


Source: Redbook Magazine

Get Sensational Skin

1. Suck it up

If your skin can't hold on to the products you put on it, you're just wasting money. "Lock in the benefits of a product's active ingredients by following up with a moisturizer," says Ranella Hirsch, M.D., president of the American Society of Cosmetic Dermatology and Aesthetic Surgery. Look for a lotion containing hyaluronic acid or glycerin; they keep skin supple.

2. Vote red

A recent British study found that subjects who ate five tablespoons of tomato paste every day suffered milder sunburns than those who didn't. Researchers think lycopene, a powerful natural antioxidant found in tomatoes, provides the sun-shielding bene­fits. (Tip: Cook your romas--your body will absorb the nutrients more easily.) It's no excuse to drop the SPF, but at least you have a good reason to go to your favorite Italian joint.

3. Take a chill pill

Not that you need more to worry about, but it really is true that stress can mess with your com­plexion. Researchers at England's University of Manchester proved it using what many of us find the most brutal stress test: public speaking. They took pre- and post-presentation snips of skin from the butt cheeks of participants and then compared the cellular activity. The tense skin showed a 16.4 percent decrease in immune-system-regulating cells. Another study reported that stress caused acne to worsen. True, you can't protect your skin from every PowerPoint panic. But if you're under a lot of pressure, baby your skin.

4. Forget fries

A group of researchers recently put 23 people with acne on a high-protein, low-glycemic diet for 12 weeks -- and guess what? Their skin got much better. Testers had 21.9 percent fewer blemishes, versus 13.8 percent fewer for a control group that followed a high-carb diet. (Bonus: All the low-carb subjects lost weight!) While the researchers can't say whether it was the weight loss or the dietary changes that helped, it appears that nutrition plays a role in your skin's behavior. So pile on more lean protein and cut back on high-glycemic foods (like starchy fries and sugary candy).

5. Get all in a lather

Anytime you sweat, your body produces more sebum (an oily pore-clogging secretion), says dermatologist Audrey Kunin, M.D., founder of dermadoctor.com. So if you're tempted to skip the shower after a lunchtime workout (and we're not judging here), don't! Since bacteria love to feast on sweat and oil, you're setting yourself up for breakouts. After any sweat-inducing activity, rinse off under cool water with a shower wash containing oil-clearing glycolic or salicylic acid.

6. Don't wash money down the drain

"There's no need to buy an expensive cleanser loaded with fancy ingredients," says photobiologist Daniel B. Yarosh, Ph.D., author of The New Science of Perfect Skin. "They're on your skin for less than a minute, so they don't have time to really do anything." Adding injury to insult: Some pricey ingredients can actually cause irritation (that would be you, peppermint and eucalyptus).

7. Cover your mouth

We're talking about a lip balm with UV protection, not ruby red lipstick. Your lips (along with your eye area and upper chest) have some of the thinnest skin on your body, so they need extra shielding. A survey by a member of the American Society for Dermatologic Surgery found that only 47 percent of respondents used lip protection containing UV blockers. That's bad news, because "when skin cancer originates from the lips, it's especially aggressive and has a higher risk of spreading," says Erin Welch, M.D., assistant professor of dermatology at the University of Texas Southwestern Medical Center.

8. Try some crunches

You could fill an entire Whole Foods produce aisle with the reams of research showing that fruits and vegetables protect and restore the skin. So down a rainbow's worth every day, and seek out edibles packed with vitamins A and C (both are antioxidants). Particularly good: leafy greens, cantaloupe, citrus fruits (especially oranges), blueberries, strawberries, and bell peppers.

9. Use an anti-ager -- now!

Don't wait for the first crow's feet to appear before you reach for that little tube. "Even women in their twenties should be using a topical retinoid -- unless they're pregnant or nursing," says Francesca Fusco, M.D., assistant clinical professor of dermatology at Mount Sinai School of Medicine in New York City. Here's why: Retinoids, which contain vitamin A, are one of the most potent agents for preventing and reversing sun damage and signs of aging. And, says Hirsch, "they're the ultimate multi­tasker. They speed skin renewal by shedding dull, pore-clogging cells and increase collagen production to prevent wrinkles." Ask your doctor about a retinoid prescription or try an OTC, such as Roc Retinol Actif Pur Anti-Wrinkle Moisturizing Treatment.

10. Got milk? Get soy

If you battle breakouts, milk could be adding to your troubles. Three large studies have found that the more white stuff teens drink, the worse their acne gets. Researchers say hormones that occur naturally in cow juice may be to blame, and they believe women in their twenties and thirties could also be susceptible. "If you're a big milk drinker and zits are a problem, you may benefit from cutting back," says Clement Adebamowo, M.D., an oncologist and lead researcher on these studies. "Drink milk substitutes like soy instead," he says.

11. Fight the fuzz

Painless hair removal sounds about as legit as those Nigerian e-mail scams. But this is one investment you won't regret: Studies have shown that Eflornithine HCl, a prescription cream sold under the name Vaniqa, reduced hair on the chin and upper lip for nearly 60 percent of women tested. And in two separate studies, using the cream with laser hair removal was more effective than either treatment alone.

12. Swallow some sun protection

A study from the Queensland (Australia) Institute of Medical Research found that people who regularly took some OTC pain relievers, including aspirin, have a lower risk of developing squamous-cell carcinoma, a common form of skin cancer. While the evidence doesn't justify popping pills just to protect your skin, it's one more reason to treat your aches and pains rather than power through them.

13. Get the red out

For the estimated 14 million people in the U.S. with rosacea -- the condition whose symptoms can be triggered by alcohol, spicy food, exercise, and sun exposure -- their reddened skin can feel like a scarlet letter. Researchers have found that when rosacea sufferers wash their faces with a sonic skin-care brush, their skin calms down. The theory is that the gentle exfoliation allows skin treatments to be absorbed more effectively to put out facial fires.

14. Go au naturel

There are more skin-care products claiming to be "natural" or "organic" than there are reality-TV stars. If environmental and purity standards are important to you, consider buying products made in Europe. Companies overseas making eco claims trace ingredients back to their sources to verify their natural origins. A few of the brands that do: Lavera (lavera.com), Weleda (usa.weleda.com), and Dr. Hauschka Skincare (drhauschka.com). And while you're at it: On products from the U.S., look for the National Products Association's new Natural Seal; it certifies that 95 percent of the ingredients are truly natural and pose no suspected human health risks (for more information, visit naturalproductsassoc.org/certifiednatural).

15. Don't feel the burn

Investing in special creams for each body part seems to make as much sense as Scarlett Johansson's singing career. Do you really need a separate eye cream? Actually, yes. "The skin around your eyes is delicate and needs to be treated gently," Fusco says. Eye creams contain lower levels of potentially irritating ingredients, such as retinol, AHAs, and glycolic acid, than products designed for the face.

16. Double your cover

"To get a decent amount of UV protection on your face, you'd need to coat your skin with at least a tablespoonful of sunscreen that has an SPF of at least 30," says Sandra Marchese Johnson, M.D., a dermatologist in Fort Smith, Arkansas. But who wants to layer on that much lotion? An easy solution: Apply a coat, then follow with a foundation infused with sunscreen or a mineral powder containing titanium or zinc oxide, natural barriers to UV rays.

17. Shine up those shins

Smooth legs are sexy--and good for your health. "Cuts, scratches, and scrapes below the knee take a long time to heal and can be prone to infection, since they're an easy entry point for germs," says Doris Day, M.D., clinical assistant professor of dermatology at the New York University Medical Center. Prevent the little cracks that allow bacteria to enter your skin by smoothing on a moisturizing cream every night; to prevent nicks, use a razor with built-in moisture strips; and don't shave your legs for two or three days before a pedicure (salon whirlpool footbaths can be a breeding ground for bacteria).

18. Don't complicate things

The average adult uses at least seven skin-care products a day -- cleansers, moisturizers, exfoliators, and serums included. That's a lot of stuff! To prevent ingredient overload and reduce irritation, Zoe Diana Draelos, M.D., editor-in-chief of the Journal of Cosmetic Dermatology, advises limiting your skin-care routine to only those items that contain no more than 10 ingredients apiece. According to Draelos, the fewer ingredients there are in a product, the less likely it is to cause a problem. "And always wait at least five minutes between each application" Fusco says. "Otherwise, you'll dilute the effects of the previous one." Spread out your morning skin-care routine so your serum has time to sink in before the last hour of the "Today Show."

19. Be a soap star

When you sleep, lotions, hair gels, and oils sweat off of your body and onto your linens. Kenneth Beer, M.D., clinical instructor in dermatology at the University of Miami, advises washing your sheets weekly. At the very least, put on a fresh pillowcase to keep the gunk (and the bacteria that eat the gunk) from clogging your pores.

20. If you fake it, don't bake it

How's this for unfunny irony: For the first eight hours or so after you apply self-tanner, your skin is especially susceptible to free-radical damage from sunlight, ac­cording to a 2007 German study. Forty minutes after researchers treated skin samples with the bronzing ingredient in self-tanners, dihydroxyacetone (DHA), elevated levels of free radicals (180 percent more than untreated skin!) formed during sun exposure. Another self-tanner ingredient, erythulose, produced a similar response. Researchers suspect that when the bronzer interacts with the skin, a chemical forms that generates free radicals when exposed to UV light. The safe way to get a faux glow: Avoid excessive sun exposure for at least 12 hours after applying a self-tanner.

21. Know your numbers

You might think slathering on a high SPF number is the most important factor for sun protection, but you'd be wrong. An SPF of 15 blocks 94 percent of burning UVB rays; jump to SPF 30 and you'll get 98 percent coverage. Going to 50 adds just 1 percent more coverage. (Can you say "diminishing returns"?) A smarter choice: A broad-spectrum sunscreen with zinc oxide and stabilizing ingredients that prevent UV blockers from breaking down in sunlight. Look for Helioplex, found in Neutrogena Age Shield Sunblock SPF 45, or mexoryl, an active ingredient in L'Oreal Paris Revitalift UV Daily Moisturizing Cream.

22. Rise, but don't shine

Sleep on this: While you're logging quality snooze time, havoc may be breaking out on your face. Hormonal surges during sleep cause your sebaceous glands to pump oil -- and about 14 hours later, you end up shinier than the Harry Winston showroom. Those cursed with oily skin and breakouts can fight acne and grease slicks before they strike with an overnight treatment.

23. Steer clear of stinky butts

If you're reading a magazine with the word health in the title, you probably don't have a pack of Camels crammed into your purse. But just in case, here's new info about how hard smoking can be on your looks: A 2007 study found that smoking ages the skin on your body that the sun doesn't even see. Researchers found that smokers had more pronounced wrinkles than non-puffers on areas of the body usually untouched by UV rays, like the inner arms. "It seems that smoking accelerates the aging process," says Yolanda Rosi Helfrich, M.D., assistant professor of dermatology at the University of Michigan and lead researcher on the study.

24. Go ahead -- get some Godiva

Studies show that nibbling on a few pieces of the dark stuff (milk chocolate has too much fat and sugar) will arm your skin with additional flavonols, protective nutrients that researchers believe absorb UV light and increase blood flow to the skin, improving its appearance. In one German study, women had flavonoid­enriched cocoa every day for 12 weeks, and afterward their skin was softer, less irritated, and up to 25 percent less sensitive to sun damage when exposed to ultraviolet light. Sweet!

25. Don't strip for just anyone

We're not knocking your trusted doc, but dermatologists really are the best at knowing which growths are worrisome and which are harmless. A survey in the Journal of General Internal Medicine found that derms had significantly higher accuracy in identifying abnormal skin growths than primary care physicians. In fact, more than 90 percent of dermatologic surgeons have seen one or more patients in the past year with a skin cancer that had been overlooked or misdiagnosed by a non-dermatologist. Melanoma, the most serious form of skin cancer, is the third most common cancer in women ages 20 to 39, so book your skin screening now.


Source: AOL Health 

Four Little Behaviors That Make You Less Pretty

1. Tugging at your strapless dress or top.

This isn't just an issue with everyday dresses and tube tops. You've probably all seen a bride buy a strapless gown with a four-digit price tag, pay yet more to have it custom fitted, and drop yet more on fancy undergarments--only to yank the top up all night long. Either go for something that better supports your body, or make a conscious decision not to compulsively tug--it's distracting and makes you come off much less chic.

2. Snapping your gum.
This is my hugest pet peeve--audible saliva snaps/slurps of any kind make any person way less attractive, in my book. But I know it's an unconscious habit that's hard to break (my best friend is a gum snapper). If you don't, though, you'll find yourself doing it at a really inopportune time, like during an important work meeting, or when walking down the aisle at your own wedding (as with my best friend).

3. Calling yourself fat.
Constantly talking about your saddlebags, your fat ass or your latest diet makes you less attractive. I know this, yet I sometimes get in phases where I talk lots of smack about my body to my friends. Then I feel bad; my body is strong and healthy and I should talk about it with love, not hate. Showing how ugly you think your various parts are will never accomplish anything other than making other people question those parts' attractiveness.

4. Constantly looking in the mirror.
I know one girl who seizes every opportunity to gaze in a reflective surface and reapply makeup, adjust her hair, examine her pores...who knows what else. She's beautiful, but she'd honestly seem much more so if she didn't make it so obvious how obsessed she is with her physical appearance. I guess it's just insecurity?


Source: Glamour

Love the Skin You're In

When it comes to skin care advice, there is often a "one-size-fits-all" approach. Well, no more. Whether you live in a hot climate or cold, or if you have maturing skin or tattooed, we'll give you the best advice to protect your outermost layer.

Winter Skin Worries
Not only does cold air contain minimal moisture, which can cause drier skin and increased itchiness in normal skin types, it has a greater impact on aging skin, and people with health concerns like psoriasis and eczema, by exacerbating the symptoms.

Dry, Itchy Skin
To prevent dry, itchy skin, avoid taking lengthy or overly hot showers or baths. Try using a less abrasive soap, such as a non-soap cleanser, suggests the AAD, and apply moisturizers with lipids right after bathing. If your dry, scaly skin is a chronic occurrence, you may have eczema or atopic dermatis -- find out more about this skin condition's symptoms.

Stressed? Your Skin Needs TLC Too
When you worry, your body's stress hormone, cortisol, rises, which in turn can cause oily skin and acne outbreaks, according to the American Academy of Dermatology (AAD). Other nasty byproducts of stress can include an increased risk of skin cancer and slower healing wounds.

Pregnant Precautions
Of course you're curious about stretch marks. According to the AAD, odds are stacked against you -- about 90 percent of women get them -- typically during the sixth and seventh months of pregnancy. The good news? Moisturizer can improve the appearance of stretch marks and reduce itchiness. Sunless tanning products can hide them altogether, says the AAD. Prescription treatment creams or laser therapy are other options. Pregnant women may also have issues with itchy palms and soles. The AAD recommends switching to a fragrance-free non-soap cleanser or try using a chilled over-the-counter mentholated or oatmeal-based moisturizer to soothe the itch.

What Are Those Dark Patches?
Melasma, or hyperpigmentation, is the name you're looking for to describe those darker patches of skin on your face. They're typically found on the forehead, cheeks and above the upper lip and occur in women more often than in men, according to Harvard Health Publications. These marks are usually associated with hormonal changes, which is why pregnant women or women taking hormone replacement therapy or oral contraceptives may develop them. The AAD recommends wearing SPF 15 or higher to prevent the patches from growing darker. The spots can be concealed with makeup or treated with prescriptions.

Beat Breakouts
Adults with acne: the news is grim. According to the AAD, you can keep producing pimples into your 50s. Three factors contribute to adult outbreaks -- overproduction of oil, blockage of the hair follicles that release the oil, and bacteria growth, says the AAD. To prevent scars: do not pop or squeeze your zits. Wash with mild soap and warm water, but avoid vigorous scrubbing -- this can worsen the acne -- and alcohol-based astringents which strip your skin of natural moistures, says the AAD. Look for oil-free cosmetics and sunscreens. Medications are available too.

Fragrance Foul Ups
About two percent of Americans are allergic to fragrance, a component of most beauty products out there -- if you notice a skin reaction, try a hypoallergenic or fragrance-free version of the product.

Mature Skin: What to Watch for
As you age, time takes a toll on both the outer layer (epidermis) and inner layers of skin, meaning your skin is less able to retain moisture and protect against bruising, scarring, dryness and the sun's damaging ultraviolet A (UVA) and ultraviolet B (UVB) rays, according to the AAD. You also lose collagen and tissues that keep the skin firm and protect against injury.

Cosmetic Complications
Immediately after getting a tattoo there are several complications you could have, including a skin infection, staph infection, or soft tissue infection. For the first 24 hours after the procedure, your tattoo may be swollen or ooze blood or clear, yellow fluid. However, if the fluid changes to creamy yellow, brown, red, or becomes pus-like, it may be the sign of infection. For piercings, a common problem is an itchy, red skin reaction -- or hypersensitivity to the nickel found in some jewelry. If this occurs, try wearing stainless steel, platinum, or gold jewelry. Hypersensitivity to tattoo pigments also may develop, but this occurrence is rare.

Caution: Hot Temperatures!
Hot and humid temperatures can really give your sweat glands a workout -- which can be a problem. As you age, your sweat glands take longer to produce sweat, meaning it takes you longer to cool off on a hot day. Seniors should pay particular attention to heat advisories. Muggy weather also affects the skin of infants and adults alike in the form of heat rash -- a red or pink rash that develops when sweat ducts are blocked or swollen.

Skin Cancer Prevention
To defend against skin cancer, wear sunscreen with a Sun Protection Factor (SPF) of at least 15. The AAD recommends adults do annual or semi-annual full body skin exams, either through self-examination or with a dermatologist -- checking for any new or unusual moles, marks, bumps or other changes. A recent study published in the May 2008 issue of the 'Journal of the American Academy of Dermatology' found that couples who perform skin self-examinations for each other increase their chances of finding a new melanoma earlier.

Not out of the Clear
"Anyone, regardless of skin color or ethnicity, can develop skin cancer, so it is important to practice sun safety," says the AAD. The difficulty is in diagnosing it, because the typical signs can be found between the toes or on the scalp. Melanoma is often left undiagnosed in people of darker skin tones until after the cancer has already spread. The AAD recommends that people with skin of color practice regular skin self-examinations and learn how to identify unusual moles or other signs of skin cancer.

Toxic Tanning
Yes, if you didn't know already, indoor tanning exposes your skin to what the U.S. Department of Health & Human Services has declared a known carcinogen (cancer-causing substance). A majority of tanning-booth patrons are young women -- which may further their skin cancer risk. According to the AAD, a Swedish study presents strong evidence that indoor tanning, especially at a young age, increases the risk of melanoma. Other complications include skin aging, weakened immunity, and eye damage, including cataracts and ocular melanoma.

No Need to Get Red in the Face
Rosacea, a skin condition characterized by facial redness, affects nearly 14 million Americans and is often confused with adult acne because it affects people between the ages of 30 and 60 and its symptoms can include acne flare ups. Rosacea grows worse over time and is generally cyclic, peaking for weeks to months and then clearing up. Current treatments are often not effective at curing or reversing any skin damage, but medications can help control symptoms and prevent worsening.

Best Care for Psoriasis
People with psoriasis have skin cells whose rapid growth results in thick, white, silvery, or red patches of skin. Typical skin cells are shed every four weeks, while people with psoriasis produce new skin cells in a matter of days, giving that rash appearance. There is no cure for this skin condition, but medical treatment and medicines are available.



Source: AOL Health

20 Superfoods For Weight Loss

Eat More, Lose Weight
It's time for a new slim-down mantra: Eat more to weigh less. No joke! The right foods help you drop pounds by revving up your calorie burn and curbing cravings. We 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!

Eggs
Dig into 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: Omelettes 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.

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.

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.

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 mid-afternoon 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 low-fat vanilla frozen yogurt.

Wild salmon
Not only do fish fats keep your heart healthy, 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 one to three 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 pie-like treat, chop up a medium apple and sprinkle with 1/2 tsp. allspice and ½. 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 pre-shucked) 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."

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 without yogurt.

Eat more: "Use low-fat 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, licorice-like 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 ounces low-fat 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 low-fat 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. Low-fat 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 a 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. 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.


Source: AOL Health

Top Tips for Fighting Acne and Aging

Acne is bad enough during your teen years, but aging along with acne? No walk in the park. Here, top derms and estheticians tell you how to fight both issues at once.

Step 1: Learn what to avoid and why

Steer clear of products based in thick humectants like shea butter. "Fatty emulsifiers that are thick, heavy, oily or creamy can be comedogenic [clog pores], making breakouts more likely," says Annette King, Director of Training and Development for the International Dermal Institute. Noncomedogenic gel- or silicone-based products are best for your skin type. Also avoid products that list ingredients like SD alcohol and fragrance among their first ingredients. These are drying and can trigger oil production, says King.

Step 2: Check your skincare regimen

You've tried the gamut of over-the-counter "solutions" and had no luck? Skip ahead to step five to find out why and what you can do from there. If not, keep reading to find out what types of products you should and shouldn't be using.

Step 3: Treat acne at any age

Start with a daily cleanser that contains acne-fighting ingredients like salicylic acid. Follow with an oil-free moisturizer. If you're near 40, stick with a mostly age-fighting regimen and use a salicylic acid spot treatment night.

Step 4: Use acne-friendly aging tactics

If you see signs of aging all over, apply a firming serum or fluid that doesn't feel greasy or oily and lists anti-aging ingredients early in the ingredient list. (Look for retinol, which doubles as an acne treatment; peptides, which encourage cell turnover; and antioxidants like green tea and vitamins, which protect skin from environmental damage.)

Step 5: Spot treat partial signs of acne and aging

If you only see signs of aging around eyes or lips, use a gel or silicone product just in those areas. If you only see acne on certain areas, apply a clay-based mask once a week on those areas and wear an anti-aging mask on the rest of your face. 

Step 6: Consider a radical approach

If you've exhausted your skincare choices and still experience breakouts, consider more radical treatments (if they're in your price range). Chemical peels, light therapy, laser treatments and microdermabrasion series are alternatives to reducing non-cystic acne, signs of aging and acne scars. "I recommend Intense Pulsed Light (IPL) and the [Candela] Smoothbeam laser ... a diode-based laser [for acne]," says dermatologist Dr. Kenneth Beer.

Step 7: Destress your skin

If radical treatments aren't for you but over-the-counter products still aren't helping, it's time to evaluate your stress level. Stress-related breakouts can appear either all over or, particularly later in life, concentrated in the chin or neck area. Spot treatment products may help but you need to reduce your stress level to keep blemishes away completely. Try decreasing daily activities, taking yoga, setting aside quiet time, eating a nutritional diet and quitting smoking, drugs or alcohol. Your skin with thank you.

Step 8: Still having problems?

OK, you're relaxed and your skin is not responding to all the treatments you've tried. "If you have really red, pustular breakouts that linger or are very bothersome, your acne could be hormone-based," says King. "Hormones influence every reaction in our body." Now's when you see a doctor.

A dermatologist may recommend prescription topical like tretinoin or Retin-A, which treat acne and reduce discoloration and wrinkles, as well as oral antibiotics, which help minimize bacteria that grow into follicles and cause inflammation, says Beer. An endocrinologist can evaluate hormone levels and pinpoint imbalances that might be responsible for your breakouts. If you'd rather not take meds, consider seeing an acupuncturist who can recommend homeopathic treatments like teas, herbs and acupressure.

Step 9: If all else fails...

Embrace your skin. If you've tried many of the aforementioned levels of treatment and no one solution works long-term, fighting acne will likely be a constant battle for you. If that's the case, many women find that perfecting the application of mineral makeup and concealer can really help get them through the day.


Source: Stylelist

Beauty Myths and Truths II

Does red lipstick have lead in it? Is it dangerous?
YES and NO. While some red lipsticks contain lead, the amount is so miniscule that you receive greater exposure just by living your normal, everyday life. However, homes with small children should keep lipsticks hidden because eating a full tube at once could be harmful.

Is any makeup truly "waterproof?"
NO. This depends on your definition of "waterproof." In the beauty world, the word "waterproof" refers to a product's resistance to rubbing off or being sweatproof. "When it comes down to it, all cosmetics come off with soap and water," says Dr. Kunin.

Do I need to wash my makeup brushes after every use?
NO. You only need to shampoo your brushes once a week to sanitize and maintain their best quality, says makeup artist Sara Biria. If you need to dip into a different color and want to quickly refresh your brush, try a spray-on brush cleaner that you tissue off.

Do I have to throw out my makeup after a certain time period?
NO. Use your best judgment. If an item doesn't smell right or changes consistency or color, it's definitely time to trash it, says Biria.

If I have oily skin, should I avoid putting any type of oil on my face?
NO. Some oils can actually benefit this type of skin. Natural essential oils, like orange and grapefruit, help balance a shiny complexion so skin doesn't over-produce oil, says Dr. Christian Jurist of Pevonia Botanica Skincare.

Should I use anti-aging products if I'm in my 20s or early 30s?
YES. Maintaining the firmness, clarity and high collagen levels in skin (the 3 key factors to youthful glowing skin) is easier than trying to repair any damage later on, says Dr. Kunin. The most important anti-aging step is to use a daily SPF of 15 or higher.

Are organic skincare products better for your skin?
MAYBE. Just because it's natural doesn't mean it's safe. There is currently no government regulation for organic skincare products, and many natural plants can cause skin reactions and irritations. "You're paying more for the word without necessarily getting a better product," says Dr. Day.

Do eye creams really contain different ingredients from my normal face moisturizer?
YES. Today's eye creams target specific problems including under-eye circles and puffiness with ingredients like caffeine and vitamin K, which you won't typically find in facial creams, says Robin Evans.

Do facials make a difference for your skin?
YES. Facials can provide a brightening effect, but it's usually temporary and created by the massage stimulation of blood flow, says Dr. Rodgers. And only allow a trusted and skilled esthetician to perform extractions, as a poor job can inflame acne and even cause scarring.

Will liquid foundation clog my pores?
MAYBE. If you're break-out prone, use extra care when selecting a foundation and read the ingredient label. If you stick with oil-free foundations, or tinted moisturizers, you should be safe, says skin expert Evans.

Can I reverse wrinkles once they start forming?
YES. Retinoids are powerful wrinkle-fighters that come in both over the counter and prescription strengths. Treatments in your doctor's office that really work include Botox (though temporary) and more invasive CO2 laser sessions that are "the gold standard," says Dr. Day. New line fillers like Juvederm and Restylane can soften deep creases without the downtime of plastic surgery.

Will getting enough sleep cure under-eye circles and puffiness?
NO. Dark circles and puffiness are more often the result of broken capillaries, genetics, your ethnicity, or salt retention, so no amount of sleep will make a noticeable physical difference, says Dr. Rodgers. Consult your dermatologist if either issue particularly bothers you, as laser treatments can improve these conditions.


Source: Stylelist

Beauty Myths and Truths I

Will waxing make facial hair grow back thicker?
NO. Thankfully, this is not true. However, if you have never waxed before, the sun may have naturally lightened your facial hair to a lighter shade. After you wax, you may notice the hair appears a bit darker only because you were accustomed to the lighter shade, says Robin Evans, owner of Robin Evans Skincare in New York.

Is colored mascara acceptable for the office or daytime?
YES. It is acceptable; just make sure you use a very deep shade like navy blue or eggplant. "Bright mascara is only fine if you're 15," says TV's What Not To Wear makeup artist Carmindy. Keep your look classy by skipping the eyeshadow and liner if you choose to experiment with a more colorful mascara.

Will my eyelashes fall out if I don't remove my mascara?
YES. Scary, but true. Mascara can clog your eyelash follicles, which leads to breakage and shedding, says New York City dermatologist Dr. Doris Day. To quickly remove your mascara, hold a cotton ball saturated with oil-free remover over your lashes for a few seconds before gently wiping the mascara off. Never rub!

Will drinking more water really clear up breakouts?
NO. Even though water will improve skin's hydration, acne and breakouts are caused by genetic and environmental factors that result in increased oil production that gets trapped beneath your pores, says Dr. Christine Rodgers, a plastic surgeon in Denver, CO.

Does eating sugar cause wrinkles?
NO. Sugar doesn't directly cause wrinkles, but a poor diet, such as crash-dieting, or fat-free diets can lead to premature wrinkling because of the evaporation of fat cells in the face which can leave you with sagging jowls and dark under eye circles, according to Dr. Audrey Kunin, a Missouri dermatologist and founder of DERMAdoctor.

Do I need to wash my face both morning and night?
YES. Your skin accumulates grime, pollutants and oils that need to be cleansed, you guessed it, twice daily, even if you're not wearing any makeup. The morning wash is more useful for those with oily skin, which produces sebum overnight and causes you to wake up shiny, says Dr. Day.

I heard that mineral makeup is like rubbing rocks on your face. Is this true?
NO. Mineral makeup is a finely milled, gentle product that is brushed onto the skin surface for a flawless and non-harmful application. Do stay away from synthetics and look for all-natural mineral brands like Bare Escentuals for the best results, says Sephora Pro Makeup Artist Sara Biria.

Is the inner wrist the best place to test for the right shade of makeup?
NO. Your inner wrist is the lightest part of your body and can throw off the accuracy of selecting a foundation shade. Instead, test on your jaw line and take your chest color into consideration as well, says Carmindy.

Can I get an infection from borrowing friends' makeup?
YES. Makeup is the perfect home for bacteria to grow in, and you can even get an infection from your own collection, says Dr. Kunin. The only safe products to share are closed, protected items like cosmetics that are dispensed from pumps.


Source: Stylelist