Anti-ageing stories are what is doing the rounds these days. Skin care has never been more acutely evaluated and assessed. While we know now that the right vitamins and minerals are part of our skin care regimen, what are the essential ones that we need to look into.
Vitamins C, E, A, K, and B complex can all help improve skin health.
Lets take a look at how and why such a noise is being made about them...
Vitamins C and E.
Among the most important new dermatologic discoveries is the power of vitamins to counter the effects of sun exposure.
‘Vitamin C can prevent the consequences of prolonged sun exposure which can lead to skin cancer,’ say experts.
‘Supplementation with natural Vitamin E in 400 mg per day has been noted to reduce photo damage, wrinkles and improve skin texture.
Researchers saw a reduction of factors linked to DNA damage within skin cells, leading them to conclude that antioxidant vitamins help protect against DNA damage.
Vitamin C and E help by reducing the damage caused by free radicals, a harmful byproduct of sunlight, smoke, and pollution. Free radicals reduce collagen and elastin, the fibers that support skin structure, causing wrinkles and other signs of ageing. When these two vitamins are combined in a lotion, they can be highly protective against sun damage, says the American Academy of Dermatology.
Always wear a sunscreen with an SPF of at least 25 and limit your sun exposure between 10 a.m. and 3 p.m.) But you may be able to help your skin stay healthier and supple by making sure you get enough of these antioxidant vitamins.
To make sure your diet includes plenty of vitamin C, eat citrus fruits and vegetables rich in vitamin C such as bell peppers, broccoli, cauliflower, and leafy greens. These foods can replace the loss of the vitamin through the skin. You can also take vitamin C supplements, up to 500 to 1,000 milligrams of per day,
You can find vitamin E in vegetable oils, nuts, seeds, olives, spinach, and asparagus. But it's difficult to get a lot from food, so many people take a supplement but stay with 400 international units per day only.
Sudden dull flaky skin-
That's because vitamin A is necessary for the maintenance and repair of skin tissue. Without it, you'll notice the difference. Fruits and vegetables are loaded with vitamin A.
Topical vitamin A is the form that makes a real difference in your skin. Medical studies show a reduction in lines and wrinkles, good acne control, and some psoriasis relief, all from using creams containing this nutrient.
doctors found that foods high in beta-cartotene—a form of vitamin A—appeared to reduce the risk of psoriasis.
The prescription treatment for acne called Retin-A is derived from vitamin A.
Vitamin B Complex. When it comes to skin, the single most important B vitamin is biotin, a nutrient that forms the basis of skin, nail, and hair cells. Without adequate amounts, you may end up with dermatitis (an itchy, scaly skin reaction) or sometimes even hair loss
t's found in many foods including bananas, eggs, oatmeal, and rice, plus your body also makes some biotin on its own.
Vitamin K. When combined with vitamin A in a cream, vitamin K can be even more effective for those dark circles.
Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
Thursday, 9 August 2007
Wednesday, 1 August 2007
SHIATSU DESTRESSERS
Shiatsu, a form of bodywork developed in Japan according to the principles of ancient Chinese medicine. Its practitioners aim to reduce tension and encourage healing by pressing and kneading the body at crucial spots so that energy can flow unfettered through channels called meridians, charted thousands of years ago by Chinese physicians
STARTER
Place your left hand in your right hand so the four right-hand fingers are under the hand and the right thumb is on top of the palm. Gently press your right thumb into the middle of the palm (that's the Palace of Anxiety). If you allow the pressed hand to relax, folding gently around the thumb, the thumb will be able to reach the deepest places in the palm. Press for a count of five, release for a count of five, and repeat twice more. Then switch hands.
Hold each end of a light, silky scarf (at least 24 inches long) and loop it behind your neck. Raise both hands toward the ceiling. Let your head gently fall back into the scarf. Very slowly roll your head from one side to the other for 10 to 15 seconds. Then bring it up, wait for a count of five, and repeat the process. You're putting light pressure on the Pillars of Heaven, and that relieves tension in the back of your neck.
SOLE SEARCHING
Sit cross-legged on the floor with one of your feet soles up in your lap. Place the four fingers of each hand under the foot, one hand resting on the other, and the two thumbs on the upturned ball of your foot—straight down from your third toe, at a spot on the ball just above where the foot arches. Press with the thumbs for a count of five; rest for five. Repeat twice, then switch feet. Don't worry about finding the exact spot.
You almost can't go wrong. Applying gentle pressure to this spot, the Gushing Spring, relieves adrenaline-churning tension and anxiety.
Working on the spot in the sinewy web between the thumb and forefinger, called Meeting Mountains, can help relieve headaches.
Start with your left hand palm down. Place four right-hand fingers under the web and the thumb on top. Apply pressure, gently squeezing the web, then make a circular motion with the thumb, rubbing the whole area for five to ten seconds. Wait for a count of five, and repeat. Then switch hands.
LEAN ON
One person, the receiver, sits in a chair; the giver stands behind her. The giver places her hands on the receiver's shoulders, at the base of her neck, and leans forward, exerting gentle downward pressure without pushing. She leans for a count of five and releases for five, two more times, placing her hands a little farther out toward the arm sockets each time. She does another round of three leans, and then, the most important thing happens—you switch! Some people say they experience the process as a two-person meditation.
People like the equality of shiatsu. There's no expert healer, just two people taking turns, helping each other summon their own healing powers."
with inputs from- oprah.com
STARTER
Place your left hand in your right hand so the four right-hand fingers are under the hand and the right thumb is on top of the palm. Gently press your right thumb into the middle of the palm (that's the Palace of Anxiety). If you allow the pressed hand to relax, folding gently around the thumb, the thumb will be able to reach the deepest places in the palm. Press for a count of five, release for a count of five, and repeat twice more. Then switch hands.
Hold each end of a light, silky scarf (at least 24 inches long) and loop it behind your neck. Raise both hands toward the ceiling. Let your head gently fall back into the scarf. Very slowly roll your head from one side to the other for 10 to 15 seconds. Then bring it up, wait for a count of five, and repeat the process. You're putting light pressure on the Pillars of Heaven, and that relieves tension in the back of your neck.
SOLE SEARCHING
Sit cross-legged on the floor with one of your feet soles up in your lap. Place the four fingers of each hand under the foot, one hand resting on the other, and the two thumbs on the upturned ball of your foot—straight down from your third toe, at a spot on the ball just above where the foot arches. Press with the thumbs for a count of five; rest for five. Repeat twice, then switch feet. Don't worry about finding the exact spot.
You almost can't go wrong. Applying gentle pressure to this spot, the Gushing Spring, relieves adrenaline-churning tension and anxiety.
Working on the spot in the sinewy web between the thumb and forefinger, called Meeting Mountains, can help relieve headaches.
Start with your left hand palm down. Place four right-hand fingers under the web and the thumb on top. Apply pressure, gently squeezing the web, then make a circular motion with the thumb, rubbing the whole area for five to ten seconds. Wait for a count of five, and repeat. Then switch hands.
LEAN ON
One person, the receiver, sits in a chair; the giver stands behind her. The giver places her hands on the receiver's shoulders, at the base of her neck, and leans forward, exerting gentle downward pressure without pushing. She leans for a count of five and releases for five, two more times, placing her hands a little farther out toward the arm sockets each time. She does another round of three leans, and then, the most important thing happens—you switch! Some people say they experience the process as a two-person meditation.
People like the equality of shiatsu. There's no expert healer, just two people taking turns, helping each other summon their own healing powers."
with inputs from- oprah.com
more power foods
pix courtesy: oprah.com
BEST FOODS FOR YOUR BODY
Best protein choices (these are also rich in essential fatty acids, which help facilitate weight loss): Wild Alaskan salmon, herring, trout, anchovies and sardines.
Best seafood choices »
Shrimp, scallops, clams, mussels, crab, lobster, cod and flounder.
Best poultry choices »
Skinless chicken breast and skinless turkey breast.
Other good sources of protein »
Plain yogurt, high essential fatty acid eggs, cottage cheese and tofu.
Grains and legumes »
Oatmeal, lentils, chickpeas, dried beans, buckwheat and barley.
Fruits and vegetables : Apples, artichokes, asparagus, avocado, bamboo shoots, bell peppers (green and red), berries (blueberries, blackberries, strawberries, raspberries), broccoli, broccoli , brussels sprouts, cabbage, cantaloupe, cauliflower, celery, cherries, chives cucumbers, dark green leafy lettuces (baby greens), eggplant, endive, fresh lemons, garlic, green beans, grapefruits (red and pink), melon, hot peppers, kale, leeks, mushrooms, onions, pears, pea pods, radish, scallions, spinach, sprouts, summer squash, tomatoes, turnips, water chestnut and zucchini.
Nuts and seeds »
Almonds, walnuts, hazelnuts, pecans, pumpkin seeds, sunflower seeds, sesame seeds and flaxseeds.
Herbs and spices: Cinnamon sticks, dill, parsley, turmeric, ginger root, basil, oregano, thyme, lemon balm, mint, sage and rosemary.
Beverages: Green tea, water, Açaí, pomegranate juice (unsweetened).
Condiments: Extra-virgin olive oil (look for Italian or Spanish high quality), cayenne pepper, salsa.
Açaí fruit
This berry is one of the most nutritious and powerful foods in the world. It can often be found in juice form in health food and gourmet stores.
Anything in the "Allium Family"
Garlic, onions, leeks, scallions, chives and shallots can all help the liver eliminate toxins.
Barley
This can be used as a breakfast cereal, in soups and stews, and as a rice substitute. Also high in fiber, helping metabolize fats, cholesterol and carbohydrates.
Green Foods
Green foods like wheat and barley grasses can be bought in powder, tablet or juice form, and offer greater levels of nutrients than green leafy vegetables. They also help cholesterol, blood pressure and develop immunity.
Buckwheat: Seed and Grain
Buckwheat is loaded with protein, high in amino acid, stabilizes blood sugar and reduces hypertension.
Beans and Lentils
You can reduce cholesterol while beefing up on antioxidants, folic acid and potassium. Try kidney, black, navy, pinto, chickpeas, soybeans, peas and lentils.
Hot Peppers
Both bell and chili peppers contain antioxidants, have twice the Vitamin C as citrus fruit and work as great fat burners.
Nuts and Seeds
A handful of nuts a day—walnuts, hazelnuts, almonds and pistachio nuts contain omega-3 fats, which are great for your heart. Raw, unsalted nuts and seeds are best.
Sprouts
Numerous varieties of sprouts are great with any meal. They're a great source of protein and Vitamin C. Try adding them to any dish and your immune system will get a boost.
Yogurt
These cultured foods contain healthful bacteria that aid immune function, and the calcium helps burn fat. Try using them as a base for a smoothie.
pix courtesy: oprah.com
Tuesday, 31 July 2007
staying fit, staying alive
Fitness and exercising has always excited me... perhaps that has something to do with me being a dancer. However, a recent injury makes me want to stress on the importance of fitness and health.
I often notice my younger brother dodging the gym... work pressure, office timings ensure that he is either too exhausted or to stressed ou to make time for himself and my constant urging quite often was akin to nagging...
i was at my wits end and close to despair. No amount of cajoling helped. If anything, it made him more defiant.
until i realized that if you’re not comfortable with talking to loved ones about the touchy subjects of health and weight loss, you can still help them lead healthier lives by practicing acts of fitness. There are dozens of small things you can do every day to make healthy living as easy as possible. Sometimes, you end up helping create good habits
The first and most important thing being that you have to stay motivated yourself at all times and set an example by doing things yourself.
Some ideas (in random order of course):
* Keep a variety of foods in the kitchen.
* Make sure you talk to them about other things besides weight loss and fitness.
* Stock kitchen with healthy cookbooks, leaving them where people can find them.
* Get the junk food out of the house.
* Plan an active activity after dinner.
* Make it a habit to play outdoor games together.
* Plan a cooking date.
* Cook at least three times a week for the household.
* If you already cook, cook healthier foods for the family.
* Maintain an upbeat attitude.
* Invite them to take part in a fundraiser that supports something important to all of you.
* Get a physical and urge them to do the same.
* Give “active” gifts, like personal training packages, a bicycle, roller blades, etc.
* Make a bet.
* Use positive language all the time.
* Be straight up and let them know you’re concerned about their health.
* Start a garden that you can work on together.
* Plan a “surprise” hike.
* Suggest walking more than driving.
* Make their exercise a priority. Wash their gym clothes without being asked, do a chore for them so they have time. Make it easy for them.
* Sneak healthy snacks and a friendly note (maybe even a love note) into their lunch, briefcase, jacket pocket or purse.
* Prepare their favorite dish in a healthier way.
* Opt for activities as an excuse to spend time together.
* Ask them to help you stay on track.
* Turn off the TV and suggest listening to music and dancing as incentives.
* Give big, positive attention to changes that are made.
* If it’s your turn to pick, choose a healthy restaurant or one that’s within walking distance.
Most importantly,
give them the confidence that you love them as they are,... love is a great positive reinforcement,
I often notice my younger brother dodging the gym... work pressure, office timings ensure that he is either too exhausted or to stressed ou to make time for himself and my constant urging quite often was akin to nagging...
i was at my wits end and close to despair. No amount of cajoling helped. If anything, it made him more defiant.
until i realized that if you’re not comfortable with talking to loved ones about the touchy subjects of health and weight loss, you can still help them lead healthier lives by practicing acts of fitness. There are dozens of small things you can do every day to make healthy living as easy as possible. Sometimes, you end up helping create good habits
The first and most important thing being that you have to stay motivated yourself at all times and set an example by doing things yourself.
Some ideas (in random order of course):
* Keep a variety of foods in the kitchen.
* Make sure you talk to them about other things besides weight loss and fitness.
* Stock kitchen with healthy cookbooks, leaving them where people can find them.
* Get the junk food out of the house.
* Plan an active activity after dinner.
* Make it a habit to play outdoor games together.
* Plan a cooking date.
* Cook at least three times a week for the household.
* If you already cook, cook healthier foods for the family.
* Maintain an upbeat attitude.
* Invite them to take part in a fundraiser that supports something important to all of you.
* Get a physical and urge them to do the same.
* Give “active” gifts, like personal training packages, a bicycle, roller blades, etc.
* Make a bet.
* Use positive language all the time.
* Be straight up and let them know you’re concerned about their health.
* Start a garden that you can work on together.
* Plan a “surprise” hike.
* Suggest walking more than driving.
* Make their exercise a priority. Wash their gym clothes without being asked, do a chore for them so they have time. Make it easy for them.
* Sneak healthy snacks and a friendly note (maybe even a love note) into their lunch, briefcase, jacket pocket or purse.
* Prepare their favorite dish in a healthier way.
* Opt for activities as an excuse to spend time together.
* Ask them to help you stay on track.
* Turn off the TV and suggest listening to music and dancing as incentives.
* Give big, positive attention to changes that are made.
* If it’s your turn to pick, choose a healthy restaurant or one that’s within walking distance.
Most importantly,
give them the confidence that you love them as they are,... love is a great positive reinforcement,
Friday, 27 July 2007
POWER FOODS
Power foods are a combination of low calories and high nutrients, or foods that keep you feeling satisfied. The more efficiently you eat, the more you can eat before reaching your calorie limit.
Adding just a few more power foods can make a big difference in your calorie intake and appetite.
At the top of the Power Food list are foods that contain proteins, fibers and complex carbohydrates. These foods have tons of nutrients that give you long-lasting energy without a lot of calories, all while making you feel fuller faster. However, there are power foods in every food group and plenty of options to choose from.
Grains
* whole wheat cereal
* oatmeal
* whole wheat bread, pita, bagel, pasta
* brown rice
* deli rye
* pure bran muffins
* cream of wheat
* raisin bread
Grains
* whole wheat cereal
* oatmeal
* whole wheat bread, pita, bagel, pasta
* brown rice
* deli rye
* pure bran muffins
* cream of wheat
* raisin bread
Dairy/Protein
* low fat or skim milk
* low fat yogurt
* salmon
* tuna
* chicken
* almonds
* peanuts
* walnuts and hazelnuts
* beans
* eggs
HEALTHY FOODS THAT CAN BE INCLUDED ANYWHERE
BEANS
These little guys are a major source of soluble fiber, which keeps the digestive tract moving efficiently and therefore allowing it to absorb nutrients more effectively. Fiber also lowers bad cholesterol levels in the blood. How can you use beans? Replace fatty meat with low-fat beans in some of your recipes. They will make you feel full, so you’re less likely to overeat. Add them to salad or soups. For a simple dinner idea, mix beans with brown rice or whole wheat pasta.
n addition to red kidney beans, other antioxidant champions are pinto beans,
BERRIES
Powerful antioxidants, berries help combat heart disease and cancer. Berries are filled with vitamin C, a nutrient that wards off illness and helps build up the body. And, just like beans, berries are a good source of fiber. Between strawberries, blueberries, raspberries, and blackberries, you’ll be doing your body a favor by tossing these into meals. Try them with your morning cereal, mixed into yogurt or smoothies, or as a low-fat ice cream topping.
TOMATOES
This amazing fruit, which we commonly call a vegetable, is easy to add to meals. No matter its classification, the fact of the matter is that tomatoes are proven to reduce the risk of certain cancers, especially those in the digestive tract, by absorbing free radicals. They provide great antioxidant protection for your body. Add to an omelet, top your salad, or toss into spaghetti sauce.
No Indian dish is complete without a seasoning of tomatoes and onions.
Want more? Make your own homemade salsa, mixing chopped tomatoes, onions and chili peppers.
People with hypertension who consumed tomato extract daily for 8 weeks experienced a 10-point drop in systolic blood pressure and a 4-point drop in diastolic pressure.
Researchers credit the lycopene in tomato extract for the potential blood-pressure-lowering effects experienced by participants in a recent study,
PEAS
Peas have a wealth of nutrients, including vitamins, minerals, fiber and protein. That should be enough motivation to eat more than just a mouthful. Sauté with other vegetables (including tomatoes) and eat over brown rice. Add peas to your chicken casseroles, soups, salads, even lasagna. Ever tried a pea soup? or a stuffing in pancakes?
CARROTS
Yet another choice that’s packed with antioxidants. Specifically, carrots contain beta-carotene, which helps promote good eye health. Of course, you can enjoy these veggies raw, and they make convenient snacks just about anywhere you go. Carrots have a pretty mild flavor, so they can also easily be incorporated into a variety of recipes; they will enhance tastes without being too overwhelming. Heat them up in your stew or soup for tonight’s dinner. Use them as soups, stuffings, salads, even juices....
Adding just a few more power foods can make a big difference in your calorie intake and appetite.
At the top of the Power Food list are foods that contain proteins, fibers and complex carbohydrates. These foods have tons of nutrients that give you long-lasting energy without a lot of calories, all while making you feel fuller faster. However, there are power foods in every food group and plenty of options to choose from.
Grains
* whole wheat cereal
* oatmeal
* whole wheat bread, pita, bagel, pasta
* brown rice
* deli rye
* pure bran muffins
* cream of wheat
* raisin bread
Grains
* whole wheat cereal
* oatmeal
* whole wheat bread, pita, bagel, pasta
* brown rice
* deli rye
* pure bran muffins
* cream of wheat
* raisin bread
Dairy/Protein
* low fat or skim milk
* low fat yogurt
* salmon
* tuna
* chicken
* almonds
* peanuts
* walnuts and hazelnuts
* beans
* eggs
HEALTHY FOODS THAT CAN BE INCLUDED ANYWHERE
BEANS
These little guys are a major source of soluble fiber, which keeps the digestive tract moving efficiently and therefore allowing it to absorb nutrients more effectively. Fiber also lowers bad cholesterol levels in the blood. How can you use beans? Replace fatty meat with low-fat beans in some of your recipes. They will make you feel full, so you’re less likely to overeat. Add them to salad or soups. For a simple dinner idea, mix beans with brown rice or whole wheat pasta.
n addition to red kidney beans, other antioxidant champions are pinto beans,
BERRIES
Powerful antioxidants, berries help combat heart disease and cancer. Berries are filled with vitamin C, a nutrient that wards off illness and helps build up the body. And, just like beans, berries are a good source of fiber. Between strawberries, blueberries, raspberries, and blackberries, you’ll be doing your body a favor by tossing these into meals. Try them with your morning cereal, mixed into yogurt or smoothies, or as a low-fat ice cream topping.
TOMATOES
This amazing fruit, which we commonly call a vegetable, is easy to add to meals. No matter its classification, the fact of the matter is that tomatoes are proven to reduce the risk of certain cancers, especially those in the digestive tract, by absorbing free radicals. They provide great antioxidant protection for your body. Add to an omelet, top your salad, or toss into spaghetti sauce.
No Indian dish is complete without a seasoning of tomatoes and onions.
Want more? Make your own homemade salsa, mixing chopped tomatoes, onions and chili peppers.
People with hypertension who consumed tomato extract daily for 8 weeks experienced a 10-point drop in systolic blood pressure and a 4-point drop in diastolic pressure.
Researchers credit the lycopene in tomato extract for the potential blood-pressure-lowering effects experienced by participants in a recent study,
PEAS
Peas have a wealth of nutrients, including vitamins, minerals, fiber and protein. That should be enough motivation to eat more than just a mouthful. Sauté with other vegetables (including tomatoes) and eat over brown rice. Add peas to your chicken casseroles, soups, salads, even lasagna. Ever tried a pea soup? or a stuffing in pancakes?
CARROTS
Yet another choice that’s packed with antioxidants. Specifically, carrots contain beta-carotene, which helps promote good eye health. Of course, you can enjoy these veggies raw, and they make convenient snacks just about anywhere you go. Carrots have a pretty mild flavor, so they can also easily be incorporated into a variety of recipes; they will enhance tastes without being too overwhelming. Heat them up in your stew or soup for tonight’s dinner. Use them as soups, stuffings, salads, even juices....
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