Walking

What are the top 10 reasons to walk?

1. Walking prevents type 2 diabetes. The Diabetes Prevention Program showed that walking 150 minutes per week and losing just 7% of your body weight (12-15 pounds) can reduce your risk of diabetes by 58%.

2. Walking strengthens your heart if you're male. In one study, mortality rates among retired men who walked less than one mile per day were nearly twice that among those who walked more than two miles per day.

3. Walking strengthens your heart if you're female. Women in the Nurse's Health Study (72,488 female nurses) who walked three hours or more per week reduced their risk of a heart attack or other coronary event by 35% compared with women who did not walk.

4. Walking is good for your brain. In a study on walking and cognitive function, researchers found that women who walked the equivalent of an easy pace at least 1.5 hours per week had significantly better cognitive function and less cognitive decline than women who walked less than 40 minutes per week. Think about that!

5. Walking is good for your bones. Research shows that postmenopausal women who walk approximately one mile each day have higher whole-body bone density than women who walk shorter distances, and walking is also effective in slowing the rate of bone loss from the legs.

6. Walking helps alleviate symptoms of depression. Walking for 30 minutes, three to five times per week for 12 weeks reduced symptoms of depression as measured with a standard depression questionnaire by 47%.

7. Walking reduces the risk of breast and colon cancer. Women who performed the equivalent of one hour and 15 minutes to two and a half hours per week of brisk walking had an 18% decreased risk of breast cancer compared with inactive women. Many studies have shown that exercise can prevent colon cancer, and even if an individual person develops colon cancer, the benefits of exercise appear to continue both by increasing quality of life and reducing mortality.

8. Walking improves fitness. Walking just three times a week for 30 minutes can significantly increase cardiorespiratory fitness.

9. Walking in short bouts improves fitness, too! A study of sedentary women showed that short bouts of brisk walking (three 10-minute walks per day) resulted in similar improvements in fitness and were at least as effective in decreasing body fatness as long bouts (one 30-minute walk per day).

10. Walking improves physical function. Research shows that walking improves fitness and physical function and prevents physical disability in older persons.

 

Common Cold Symptoms and Remedies

Common Cold Symptoms

Soreness of throat, congestion of nasal passages

The initial signs of a cold are a feeling of soreness of the throat and congestion of the nasal passages. Although the disease normally begins in the nose and throat, it affects all parts of the body.

Running nose, Sneezing, headache, chill

Its usual symptoms are a running nose, sneezing, a rise in temperature, headache, sore throat, chill, aches and pains in the body, and loss of appetite. The skin around the nostrils may become sore.

Causes of Common Cold

The causes of common cold are low vitality, exposure to cold, lack of sleep, mental depression, fatigue, and factors such as sudden changes in temperature, dust, and other irritating inhalations are important contributory causes.

Common Cold Home Remedies

Common Cold treatment using Lemon Lemon is the most important among the many home remedies for common cold. It is beneficial in all types of cold with fever. Vitamin C-rich lemon juice increases body resistance, decreases toxicity and reduces the duration of the illness. One lemon should be diluted in a glass of warm water, and a teaspoon of honey should be added to it. This should be taken once or twice daily.

Common Cold treatment using Garlic

Garlic soup is an old remedy to reduce the severity of a cold, and should be taken once daily. The soup can be prepared by boiling three or four cloves of chopped garlic in a cup of water. Garlic contains antiseptic and antispasmodic properties, besides several other medicinal virtues. The oil contained in this vegetable helps to open up the respiratory passages. In soup form, it flushes out all toxins from the system and thus helps bring down fever. Five drops of garlic oil combined with a teaspoon of onion juice, and diluted in a cup of water, should be drunk two to three times a day. This has also been found to be very effective in the treatment of common cold.

Common Cold treatment using Ginger

Ginger is another excellent remedy for colds and coughs. About ten grams of ginger should be cut into small pieces and boiled in a cup of water. It should then be strained and half a teaspoon of sugar added to it. This decoction should be drunk when hot. Ginger tea, prepared by adding a few pieces of ginger into boiled water before adding the tea leaves, is also an effective remedy for colds and for fevers resulting from cold. It may be taken twice daily.

Common Cold treatment using

Lady's Fingers

Lady's fingers are highly valuable in treating irritation of the throat and a persistent dry cough. This vegetable is rich in mucilage and acts as a drug to allay irritation, swelling, and pain. About 100 gm of lady's fingers should be cut into pieces, and boiled down in half a litre of water to make a decoction. The steam issuing from this decoction may also be inhaled once or twice a day to relieve throat irritation and a dry cough.

Common Cold treatment using Bitter Gourd Roots

The roots of the bitter gourd plant are used in folk medicine to cure a cold. A teaspoon of the root paste, mixed with an equal quantity of honey or holy basil leaf juice, given once every night for a month, acts as an excellent medicine for colds.

Common Cold treatment using Turmeric

Turmeric is an effective remedy for colds and throat irritations. Half a teaspoon of fresh turmeric powder mixed in 30 ml of warm milk, and taken once or twice daily, is a useful prescription for these conditions. Turmeric powder should be put into a hot ladle. Milk should then be poured in it and boiled over a slow fire. This mixture should then be drunk by the patient. In case of a running cold, smoke from the burning turmeric should be inhaled. It will increase the discharge from the nose and provide quick relief.

Common Cold treatment using Tamarind and Pepper

Tamarind-pepper rasam is also considered an effective home remedy for a cold in South India. Dilute 50 mg tamarind in 250 ml of water
. Boil the diluted tamarind water for a few minutes with a teaspoon of hot clarified butter and half a teaspoon of black pepper powder. This steaming hot rasam has a flushing effect, and should be taken three times a day. As one takes it, the nose and eyes water and the nasal blockage is cleared.

Common Cold treatment using Vitamin C

Regular intake of vitamin C-75 mg for adults and 35 mg for children-will prevent the common cold. If, however, a cold has already appeared, large doses of this vitamin will relieve the symptoms and shorten its duration. He estimates that one to two grams (1000 mg to 2000 mg) per day is approximately the optimum amount of this vitamin for this purpose. His advice is to swallow one or two 500mg tablets of vitamin C at the appearance of the first sign of the cold and continue the treatment by taking one to two 500 mg tablets daily.

Home Remedies for Stuffy Nose

Inhale turmeric fumes, for this tie some turmeric in a clean cloth and light it. Boil some water and allow it to cool, now add ¼ teaspoon table salt to it. Put 2 to 3 drops of this solution in your both the nostrils before meal
s and going to bed. Mix natural apple cider vinegar and water in equal parts. Boil this solution in a pan, when the fumes rises lean over the pan and inhale the fumes. Prepare a solution using 4 drops of Lavender Essential Oil and Pine Essential Oil, 3 drops of Peppermint Essential Oil and 7 drops of Eucalyptus Essential Oil. Inhale vapors of this solution by putting it on a cotton ball or an aromatherapy diffuser.

Dietaries for Common Cold

Abstain solid foods, drink fruit and vegetable juices

During the acute stage of the cold, when fever is present, the patient should abstain from all solid foods and only drink fruit and vegetable juices, diluted with water.

Well-balanced diet of seeds, nuts

After the acute sy
mptoms are over, the patient can gradually embark upon a well-balanced diet, consisting of seeds, nuts, grains, vegetables, and fruits.

Avoid meat, fish, eggs and starchy foods

It is advisable to avoid meat, fish, eggs, cheese, and starchy foods.

Other Common Cold treatments

Mild sunbath, fresh air, deep breathing, sound sleep etc

Other useful measures in the treatment of a common cold are a mild sunbath, fresh air and deep breathing, brisk walks, sound sleep, and adjustment of one's clothes and habits to the requirements of the season so as to nullify the effect of weather fluctuations.

 

Natural Moisturizers for Dry Skin

By Laci Chiodo

Does your skin feel like a desert? Not to worry! Soft, supple skin is not a mirage. If you're stuck in a dry spell and searching for relief, try a few of these natural moisturizing techniques to hydrate and revitalize your skin.

Hydrating Facial Mask
In a small bowl, mix one avocado, one raw egg, and one teaspoon of coconut oil to form a creamy paste. Apply the paste to your face and let it work its magic for 25 - 30 minutes. Rinse with warm water. Raw eggs and avocados contain natural moisturizing proteins, making them a super combo for fresh, luxurious skin. Adding coconut oil provides a boost of antioxidants.

Milk Bath
Fill your bathtub with warm water and add up to five cups of rich, whole milk or buttermilk. Light a few candles, turn on some tunes, and soak yourself for twenty to thirty minutes. Milk contains proteins that can help smooth and rejuvenate dry skin.

Oatmeal and Yogurt Exfoliant
Mix one cup uncooked oatmeal and a few spoonfuls of plain yogurt to create an exfoliating paste. Use as a gentle body scrub to remove dry, flaky skin and dead skin cells. The oatmeal will do the scrubbing while the yogurt does the moisturizing.

Maintain a Healthy Diet
Be sure to drink plenty of water throughout the day and eat foods high in nutrients. Think fresh fruit and vegetables, whole grains, and lean meats. Avoid alcohol, caffeine, and tobacco - all skin dehydrators, and avoid processed and packaged foods as much as possible.

The all-around haircut

Our hair frames our face and the way it is cut and done should highlight the best features of our face.

However, inasmuch as there are so many hairstyles out there that we can pick and choose from, there are some haircut styles that may look good on some but not on others. A hairstyle we may like may not look good on us, and mainly because that haircut does not flatter the shape of our face.

A woman with a round face should wear her hair in such a way that it lessens the width of her face and should go for hairstyles that add length. In contrast, hairstyles that add length should be avoided by women with long faces, and these women should go for hairdos that add width to the face.

Read more on best hairdos for your face.

But whatever the shape a woman�s face may have, there are indeed a few haircuts that would look good on her regardless. This all-around hairstyle is so simple and versatile that it would look good not just on any type of face, but also on any kind of occasion.

What are the elements of this all-around haircut that goes well with any shape of the face?

There are two elements to the all-around hairstyle.

The first element is layering. The layers of the hair should act as arrows that direct the eyes to whoever is looking at you to the best features of your face, such as the eyes, the lips or the cheekbones. So, the layers of your hair should be done to the front of the face, rather than in the back. However, avoid having your layers done too short; hair layers should not fall above the eye or above the earlobes.

The second element is length. Try to keep the length of your hair to just about your shoulders. Long hair that falls to the middle of the back and cut without any shape or layers should be left to teenage girls.

But if you want to wear your hair long, wear it with layers around your face. Also, have the length at the back cut to a round shape, or a V-shape. Long hair cut straight and without any shape can make a woman look either too old or too juvenile, but long hair that is done with layers and with the ends shaped at the back can make you look sophisticated and sexy.

The all-around haircut is perfect for any face, regardless of the shape. Why don�t you try it and see for yourself?

Reduce Stress with Aromatherapy Essential Oils

Stress detracts from beauty, causing lines and wrinkles, prematurely graying hair, baggy eyes from insomnia and all sorts of illnesses. If you haven’t already given in to the aromatherapy craze, you may decide to go for it to achieve a little synaptic peace of mind, without the antidepressants (more about antidepressants later). Everything claims to be aromatherapeutic these days: they even invented little chemical plug-ins that are supposed to mask the stinkiness of daily life while promoting restful contemplation. But aromatherapy is based on the science of scent, and permeating your nostrils with a chemical that sort of smells like lavender is not the same as using the real, essential oil.

Using Essential Oils

Essential oils are extracted from plants either by using steam of by dissolving the oils out using solvents, then evaporating the solvents. What’s left behind is the soul of the plant –the essence without the physical form. Romantic, isn’t it!

--Editors Tip ----------------------------------------------------------------------

Stress-Free Mornings By Waking Up to Relaxing Aromatherapy

How do you feel when you wake to smell bacon frying? Bread baking? Do you like the sounds of birdsong or ocean waves? How about the scent of lavender, to calm or energize your morning and provide the day's first pick-me-up? Natural, soothing sounds can wake you gently instead of an alarm blasting you out of bed. Aromatherapy scents with flowers and herbs, set up the expectation that maybe the world can be a beautiful place—even before your morning coffee.

The way you start your morning tends to color your experiences of the day. There's no law that says your moment of waking should be stressful: don't you get enough stress in the daytime? Try a gradual awakening; soft sounds and a glowing light that grows gradually and a sweet, natural scent. Imagine that: starting your day with an experience that wakes you up-- without freaking you out.

See how you can wake-up stress free and gradually to soothing light, soft sounds and relaxing aromatherapy.

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If you’ve shopped for aromatherapy products before, you’ve probably noticed that most of them are lavender. It’s true that this herb is supposed to have calming and restorative properties, but lavender isn’t the only aromatherapy choice out there, and it’s not for everyone. You can get essential oils for nearly everything, and can experiment with spice, herbs, flowers and woodsy scents to find the things you like best.

Rules of Aromatherapy Blends

The first rule of aromatherapy is to know yourself. The part of the brain responsible for olfaction (sense of smell) is partly surrounded by the part of the brain that handles long-term memory, and is also part of the limbic system, which handles emotion. The central position of your olfactory sense is why when you smell something you smelled as a child, it will often bring a flood of memories and emotions with it. That’s why scent is a highly individual thing: we all have different associations to the smell of roses, to Old Spice aftershave and to baking bread. All this is to say that the smell of sweet orange oil may make one person feel cheery and another unbearably sad. It all depends.
Aroma researchers have found that in general, men like the smell of vanilla and the smell of lavender. That’s no reason to choose either scents as a perfume, though: men are also crazy about the smell of pizza! Most people love the smell of something sweet baking, and one do-it-yourself aromatherapy is to bake a loaf of bread. Other activities that have an aromatherapeutic element include taking a bubble bath, drinking a fragrant wine, walking through a eucalyptus grove, or hanging out in a cedar sauna.

Some years ago, psychology researchers found that piping the smell of the ocean in to the air significantly helped people feel less depressed. (They weren’t sure if it was going to the beach or just the smell of the beach that worked on depression, so they tried it with just the smell, and it worked).

Aromatherapy Product Information

When you choose aromatherapy products, try to get samples before committing to buy. Go with essential oils over synthetics, but if Aqua Velva reminds you of being a kid, happy and excited to be riding on your Dad’s shoulders, then buy a bottle of aftershave and sprinkle it around the room. Aromatherapy means using what works for you.
If you have allergies or asthma, chemical-based aromatherapy may be fraught with danger. Synthetic scents are derived from chemical compounds, many of which can cause strong allergic reactions such as wheezing, coughing, hives and itching or even nausea and vomiting. Don't fall into the trap of believing that, just because a product claims to be aromatherapy-based, it's automatically good for you. (I remember once reading that the flavoring that makes banana popsicles (the bright yellow ones that don't contain any actual banana products) was the same chemical used to tan leather. )

Many people have allergic reactions to perfectly natural products. I have a friend who is highly allergic to rosemary. His face balloons up, his eyes water and his nose runs if he gets anywhere near the fresh herb. Rosemary is an ancient herb that's been used in shampoos, skin care lotions, perfumes and nearly anything scented, but he can't stand the stuff. If you have allergies, make sure you read the back of any product you're considering before shelling out money for something that may make you sick.

Ideally, aromatherapy will help you feel happier, rejuvenated, stronger and more calm. Some of the scents I love are almond, cedar wood, clover and cucumber. I use peppermint oil in everything, from shampoo to foot cream because I love its clean, sharp fragrance.

Avoid scents that bring back unhappy memories or that make you feel heavy and sleepy (unless you’re using aroma for insomnia). Chamomile is commonly used for a sleep aid, but I prefer eucalyptus, myself because it reminds me of evenings on the cool, northern California coast...

Natural Tips for Shiny Hair

By Laci Chiodo

Do you long for shiny tresses, but lack the funds for expensive products and treatments? Don't despair - you don't have to be a supermodel to have gleaming looks. Before you mourn your lackluster strands, head to the kitchen and try these simple solutions to lock in shine the natural way.
Sun, wind, saltwater, pollution, and chemicals are just some of the shine-depleting elements your hair may be subjected to on a daily basis. They can strip your hair of its natural oils and create build-up leaving it dull and lifeless. Fortunately, Mother Nature has a few remedies to share.

The Alluring Avocado
Mash an avocado (one avocado for short hair, two for long) in a bowl until it forms a thick paste. Spread the paste on your hair from root to tip and leave on for 20 minutes. Shampoo and rinse. Avocados are high in fatty acids and nutrients. Feed your hair!

Amazing Apple Cider Vinegar
Mix half a cup of apple cider vinegar with one quart of water and use as a hair rinse after your regular shampoo. Rich in alpha-hydroxy acids, apple cider vinegar helps break down residue build-up leaving your hair soft and full of shine. Rinse your hair with apple cider vinegar and it will be shining in no time.

Eggs Over Olive Oil
Beat together two eggs for short hair, three for long, and add in three tablespoons of olive oil. Coat your hair from root to tip and leave on for 30 minutes. Shampoo and rinse. Eggs contain eleven essential nutrients and are packed with protein. Combine them with olive oil for conditioning and nourishment and you have one powerful duo.

Coconut Craze
Warm three tablespoons of coconut oil and gently comb into your hair from root to tip. Wrap your hair in a hot towel and let the oil sit for 30 minutes. Shampoo and rinse. Loaded with antioxidants, coconut oil works to smooth dry and damaged cuticles and lock in shine.
Life doesn't have to be dull and neither does your hair! It's time to shine! Open your cabinet and start mixing, then sit back and bask in your natural glow.

Tips on Peptic Ulcer, Swallowing & Heartburn

8 Tips on Peptic Ulcer Disease

1. Ulcers are "sores" that frequently affect the stomach and the first part of the small intestine (duodenum).
2. Bacterial infection is the most common cause of duodenal ulcers.
3. Stomach ulcers are often a side effect of pain killers and anti-inflammatory drugs used primarily to treat arthritis.
4. Alcohol ingestion, cigarette smoking, and emotional stress may also influence the development of an ulcer or interfere with its healing.
5. Upper abdominal pain is the most common symptom of ulcers, but many ulcers cause no symptoms at all.
6. Ulcers may hemorrhage (bleeding) into the gastrointestinal tract; this results in the passage of black ("tarry") stool. Very serious ulcer disease may also cause a blockage between the stomach and small intestine and this complication results in persistent vomiting. Severe pain results from the most urgent complication of ulcers - peritonitis caused by a tear through the wall of the stomach or duodenum.
7. Almost all ulcers can be treated successfully, usually without surgery. Many ulcers can be prevented.
8. Ulcer treatments include antibiotics, agents that neutralize gastric acid or reduce its secretion, and drugs that strengthen the resistance of the stomach and duodenum.

5 Tips on Swallowing and Heartburn

1. Abnormal swallowing is commonly perceived as food "sticking on the way down." If this complaint persists, it is sometimes due to a serious condition and should always prompt medical attention.
2. Swallowing difficulty may be caused by a number of different problems including:
   
   
   
   
   
   
   
   
   
   
   • Poor or incomplete chewing (possibly the result of dental problems, poorly fitted dentures, or eating too quickly)
   • Abnormal muscle contraction
   • Scar tissue from chronic inflammation
   • Infection
   • Cancer
3. Heartburn is a very common problem caused by regurgitation or reflux of gastric acid into the esophagus, which connects the mouth and the stomach.
4. Heartburn can often be eliminated by avoiding:
   
   
   
   
   
   
   
   
   
   
   • Smoking
   • Fatty food in the diet
   • Caffeine
   • Chocolate
   • Peppermint
   • Overeating
   • Bed-time snacks
   • Tight-fitting clothes that constrict the abdomen
   • Certain medications
   • Heavy lifting, straining
5. It is important to consider the possibility of heart disease before attributing any kind of chest pain to gastroesophageal reflux. 

 Natural Ways to Lighten Your Skin

By Laci Chiodo

Dark spots, and freckles, and skin-damage - oh my! Looking to lighten your complexion? Every shade of skin is beautiful, but as we grow older our skin tone can change. Freckles may appear, dark spots can arise, and skin may not be as light as it once was. So, if you're still not ready to embrace your dark side, read on for a few natural whitening tips and tricks.

Use Sunblock
One of the easiest ways to stay fair is to use sunblock on a daily basis. Find a moisturizer that includes an SPF of 15 or higher and use it every morning after washing your face. Sunblock not only prevents your skin from getting darker, but also blocks harmful UV rays that can cause cancer and premature aging. Remember your hands when applying sunblock, as they are a prime area for age spots.

Exfoliate
Exfoliating once a week will remove dead skin cells to lighten and brighten your skin. Mix two tablespoons oatmeal and two tablespoons brown sugar with a quarter cup of milk, and stir until a paste forms. Gently scrub your face, rinse, and moisturize.

Make a Mask
A homemade mask is a great way to lighten your skin and a good excuse to kick back on the couch. Try using one once a week. Use one tablespoon of each of the following: sandalwood paste, lemon juice, tomato juice, and cucumber juice. Mix them all together to form a paste. Spread the mixture on your face and wait until it dries. Rinse and moisturize for a natural glow.

Licorice Extract
Licorice extract contains glabridin, a component that acts as a natural skin whitener. Apply a thin layer of the extract morning and evening, after you wash your face and before you moisturize. Licorice extract can be found at any health food store or ordered online. Be sure to store the bottle in a cool, dark place to maintain freshness. Note: test a small amount on the back of your arm before using on your face to be sure you do not have an allergic reaction.

Remember to love your skin no matter what color it is. It's a part of who you are and that's what makes you beautiful and unique.  

 

Foods for Long Life and Well-Being

The time to start eating them is now
By Carol Sorgen
WebMD Weight Loss Clinic - Feature
Reviewed By Kathleen Zelman, MPH, RD/LD

If you've made it this far in life, chances are strong that you may live into your 80s or even 90s. But will you be living well?

"We probably can't extend life much beyond what we already have done," says William Hart, PhD, MPH, associate professor of nutrition and dietetics at the St. Louis University Doisy School of Allied Health Professions. "But we can help make those last five to 10 years of life more enjoyable. Living longer isn't much fun if you're not healthy enough to enjoy it."

So what's the secret to staying healthy as you get older? Exercise, of course. Also, the right food. To get started, add these five nutrients to your diet.

Soy to Manage Your Cholesterol
"No, adding soy to your diet does not mean pouring more soy sauce on your Chinese food," says Leslie Bonci, MPH, RD, LDN, director of sports nutrition at the University of Pittsburgh Medical Center. It does mean adding soy foods such as tofu, soy milk, soy nuts, or the green soybeans called edamame by the Japanese.

Soy has an impressive resume, along with some inevitable controversy. Adding soy to your diet has been shown to significantly lower cholesterol, which can reduce your risk of heart disease. Plus, soy is high in iron, which many women need. Some women also say that soy helps them manage hot flashes and other symptoms of menopause, although those benefits have not been proven by long-term clinical studies.

Still, its cholesterol-lowering benefits are powerful enough. Indeed, the right diet can lower cholesterol as much as medication, according to a study reported July 2003 in The Journal of the American Medical Association. That four-week study found that a diet of soy fiber, protein from oats and barley, almonds, and margarine from plant sterols lowered cholesterol as much as statins, the most widely prescribed cholesterol medicine. Soybeans themselves provide high-quality protein, are low in saturated fat, and contain no cholesterol, making them an ideal heart-healthy food. To lower your cholesterol, the American Heart Association suggests you look for products that provide 10 grams of soy protein per serving, and try to eat three or more servings per day.

Fiber for Your Whole Body
Once upon a time our diet was made up mostly of whole foods loaded with fiber. While we may have fallen to a wild beast or infection, fiber helped keep our cholesterol and blood sugar levels low, and kept our bowels functioning smoothly.

Now in our frenzied lifestyle, we're more likely to grab fast food, or use prepared foods at home that have only a passing acquaintance with dietary fiber. It's a little known fact: Most of us should double the amount of fiber we eat if we want to reap its benefits.

"I don't think it would be a bad idea to flip the food pyramid and suggest 9-11 servings of fruits and vegetables a day instead of the 5-7 we recommend now," says William Hart. "None of us eats enough fiber." The average American eats 12 grams of fiber a day; most health organizations recommend 20 to 35 grams.
Studies have shown that dietary fiber - including foods such as apples, barley, beans and other legumes, fruits and vegetables, oatmeal, oat bran and brown rice -- clearly lower blood cholesterol. High-fiber foods are also digested more slowly, so they don't cause spikes in blood sugar levels like white bread, potatoes and sweets do. Of course, everyone knows that fiber helps keep you regular, but so do laxatives. Fiber, however, has an added plus: High-fiber foods help us feel full, making it easier to control weight.
You get more nutritional "bang for your buck" with high-fiber food, says Hart.

Antioxidant "Superfoods" to Protect Your Cells and Heart
When you're thinking "superfoods," think color, says Beverly Clevidence, PhD, a research leader at the USDA's Diet and Human Performance Laboratory. That means foods that are deep blue, purple, red, green, or orange. The carotenoids and anthocyanins that provide the color for these foods contain health-enhancing nutrients that protect against heart disease and cancer, and also improve our sense of balance, our memory, and other cognitive skills.

Your "superfoods" color chart should include:

• Deep green -- Cruciferous vegetables like broccoli may help prevent colon cancer, while spinach and kale are good sources of calcium. And kale also helps fight against age-related macular degeneration, the leading cause of blindness in older Americans.
• Red -- Red tomatoes, especially when cooked, are beneficial sources of lycopeine, which helps protect against prostate and cervical cancer.
• Orange/yellow - Squash, carrots, sweet potatoes, and yams promote healthy lungs and help fight off skin cancers such as squamous cell carcinoma.
• Deep blue/purple - Eggplant, plums, blueberries, blackberries (strawberries, raspberries, and cherries come under this category as well) lower your risk of heart disease by helping the liver "sop up" extra cholesterol, as well as improve your mental functioning.

"I've definitely been adding berries to my diet throughout the year," says Clevidence.
You don't have to limit your berry intake to in-season either. Fresh, frozen (without sugar), or dried...the benefits are the same.

Got milk? If you want to keep your bones strong and lessen your chance of fractures as you get older, add calcium-rich foods such as low-fat cheese and milk to your diet. Calcium also keeps teeth strong, helps your muscles contract, and your heart beat. Recent studies have even shown that calcium may lower your risk of colon polyps, and help you lose weight. Researchers at Purdue University found that women who consume calcium from low-fat dairy products, or get at least 1,000 milligrams a day, showed an overall decrease in body weight.

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Water is also essential if you're eating high-fiber foods. Water helps fiber do its job."

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As you get older, the amount of minerals in your bones decrease. Too little calcium increases your risk for osteoporosis and, with it, disabling or life-threatening fractures.

Dairy products are the best source of calcium. Choose skim milk, low-fat yogurt, and low-fat cheese to avoid saturated fats. A single serving can provide you with 20% of the 1,200 milligrams a day you need. You can also add calcium to your diet with calcium-enriched cereals and orange juice. Foods such as dark green vegetables, dried beans, and sardines also contain calcium.

Won't taking a calcium supplement do the trick? Sure, says William Hart, but calcium-rich foods are also high in protein needed for bone and muscle strength.

While you're adding calcium to your diet, don't forget to exercise. Your bones will thank you later. "Calcium alone isn't enough. Add weight-bearing exercise as well," says Hart. Take the stairs, park at the far end of the parking lot, walk wherever you can. You'll help the calcium do its job."

Water for Energy and Your Skin
Most people don't drink enough water," says nutritionist Susan Ayersman. "We need water to flush out toxins, keep our tissues hydrated, keep our energy up."

Water is also essential if you're eating high-fiber foods, says Leslie Bonci at the University of Pittsburgh Medical Center. Water helps fiber do its job.

Don't stint on water just because you don't want to get up in the middle of the night to use the bathroom, says Bonci. "Just be strategic about when you drink it," she says. "Drinking throughout the day, and not just before you go to bed should keep you from having to get up during the night."

If plain water doesn't quite do it for you, add slices of lemon, lime, or orange for flavor without calories. Or try a sprig of mint for a refreshing change of pace.

The Bottom Line
Don't be overwhelmed with all these suggestions. You don't need to add everything in at once. "Make haste slowly," says Bonci. "Add a bowl of oatmeal in the morning, replace a glass of milk with soy milk...just take it one step at a time."

Agrees Hart: "It's simply a matter of deciding to get the foods into your diet."

 
To Blow Dry or To Air Dry



It is a matter of preference, actually. Some people do not have much time to devote to styling their hair, or want to achieve the maximum styling they can get for their hair, so they opt for blow-drying it. On the other hand, there are some people who think that blow-drying is a waste of electricity and is the quickest way of damaging the hair, so they opt to have it air dried.

Which is better, you may ask?
Both ways of drying the hair have their advantages and disadvantages, and there are proper and improper ways of doing both. Read on and find out what these are.

Air drying. Air drying is usually done by people who have short and low-maintenance hairstyles, or by people with curly hair. There are also people who have long hair yet have their hair air dry, as air drying does not subject the hair to excessive heat. Therefore, the hair is not as susceptible to damage as hair that is blow dried.

If you are going to have your hair air dried, it is very important to remember that the hair is at its weakest when it is wet. So, take care not to rub your hair dry with the use of a towel. The friction caused by rubbing the hair with a towel will make the hair brittle and eventually break. Rather than rubbing it, you should instead blot the moisture out of your hair with the towel. Also, be careful not to tug or pull at your hair that much when it is still wet. Once the water is blotted out of the hair, fluff it out with your fingers.

Blow Drying. Blow drying the hair is the most convenient way of doing it, and because most people live fast-paced lives, blow drying the hair is the way most people want to do it. Moreover, drying the hair using a blower adds volume to the hair. But inasmuch that blow drying is very convenient, it is also dangerous to the hair, especially if overdone. It can make the hair very brittle.

If you blow dry your hair, make sure that it is not soaking. Blot the water out with a towel first. Do not hold the dryer too close to your head; keep it at least six inches away from your hair and move the dryer constantly around your head. Protect the outer strands of your hair from being over-dried by bending over and blow drying your hair with your hair hanging upside down. Also, try not to dry your hair completely with the blow dryer. Stop while the hair is still slightly damp.

Whether you air dry your hair or you blow dry it is completely your own choice based on your own lifestyle and preferences. But whatever you do, always remember that the hair is fragile. Be careful while handling it.

Benefits of Exercise

By Kathleen Zelman, MPH, RD/LD
WebMD Weight Loss Clinic - Feature


What if someone told you that a thinner, healthier, and longer life was within your grasp? Sound too good to be true? According to a wealth of research, exercise is the silver bullet for a better quality of life.
Not only does regular exercise aid in weight loss, it reduces your risk for several chronic diseases and conditions. Finding activities that you enjoy and that become part of your daily routine is the key to a long and healthy life.
The list of health benefits is impressive, and the requirements are relatively simple -- just do it.

Ward Off Disease
Research has confirmed that any amount of exercise, at any age, is beneficial. And, in general, the more you do, the greater the benefits. The National Academy of Sciences has recommended that everyone strive for a total of an hour per day of physical activity. Sounds like a lot, but the hour can be made up of several shorter bursts of activity (it can be walking, gardening, even heavy housecleaning) done throughout the day.
Physical activity is an essential part of any weight-loss program, to maximize your fat loss while keeping valuable muscle mass. But exercise has many other health and longevity benefits. It can help prevent or improve these conditions:
1. Heart Disease. Regular activity strengthens your heart muscle; lowers blood pressure; increases "good" cholesterol (high-density lipoproteins or HDLs) and lowers "bad" cholesterol (low-density lipoproteins or LDLs); enhances blood flow; and helps your heart function more efficiently. All of these benefits reduce the risk of stroke, heart disease, and high blood pressure.
Researchers at Duke University suggest that the amount of physical activity, rather than its intensity, has the biggest impact on improving blood lipids (cholesterol). According to The New England Journal of Medicine, these researchers also found that any exercise is better than none -- although more is better.
2. Stroke. In an analysis of 23 studies, researchers found that being active reduces your risk of having and dying from a stroke. According to a study published in the journal Stroke, moderately active study participants had 20% less risk of stroke than less active participants.
3. Type II Diabetes. This disease is increasing at alarming rates -- by 62% since 1990 -- and 17 million Americans now have it. Physical activity can enhance weight loss and help prevent and/or control this condition. Losing weight can increase insulin sensitivity, improve blood sugar and cholesterol levels, and reduce blood pressure -- all of which are very important to the health of people with diabetes.
In a study published in the Annals of Internal Medicine, Frank Hu, MD, of the Harvard School of Public Health found that a brisk walk for one hour daily could reduce the risk of type II diabetes by 34%.
4. Obesity. Overweight and obese conditions can be prevented or treated with exercise along with a healthy diet. Activity helps to reduce body fat and increase muscle mass, thus improving your body's ability to burn calories. The combination of reduced calories and daily exercise is the ticket to weight loss. And controlling obesity is critical, as it is a major risk factor for many diseases. Lowering your body mass index (BMI) is a sure way to reduce your risk of dying early and to live a healthier life.
5. Back Pain. Back pain can be managed or prevented with a fitness program that includes muscle strengthening and flexibility. Having good posture and a strong abdomen is the body's best defense against back pain.
6. Osteoporosis. Weight-bearing exercise (such as walking, jogging, stair climbing, dancing, or lifting weights) strengthens bone formation and helps prevent the osteoporosis or bone loss often seen in women after menopause. Combine a diet rich in calcium and vitamin D with regular weight-bearing exercise for maximum results.
According to The Journal of the American Medical Association, data from the Nurses' Health Study showed that women who walked four or more hours per week had 41% fewer hip fractures than those who walked less than an hour a week.

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"Exercise can help you cope with stress and ward off depression and anxiety."

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7. Psychological Benefits. Improved self-esteem is one of the top benefits of regular physical activity. While exercising, your body releases chemicals called endorphins that can improve your mood and the way you feel about yourself. The feeling that follows a run or workout is often described as "euphoric" and is accompanied by an energizing outlook. Exercise can help you cope with stress and ward off depression and anxiety.
And these are just a few of the ways exercise improves your health. Studies have suggested it can also help with certain types of cancer, improve immune function, and more.

Putting It All Together: Exercise and a Healthy Diet
Exercise alone produces modest weight loss; when combined with a reduced-calorie diet, the effects are much more impressive.
In a study published in The Journal of the American Medical Association, University of Pittsburgh researchers found that people who exercised regularly and ate a healthy, modest-calorie diet lost weight and improved cardiorespiratory fitness regardless of the length or intensity of their workouts.
Another study published in JAMA showed that it is never too late to reap the benefits of physical activity. Sedentary women 65 years and older who began walking a mile a day cut their rates of death from all causes by 50%.

Resistance, Resistance
If exercise is so good for us, why aren't people doing it?
Some 64% of men and 72% of women fail to fit in activity on a daily basis, according to data from the 2000 National Health Interview Survey. Americans today are no more active than they were a decade ago.
The American College of Sports Medicine recommends a combination of aerobic exercise (the type that makes you breathe harder, like walking or jogging) for cardiovascular conditioning; strength training (like lifting weights or calisthenics) for muscle toning, and stretching to improve your range of motion.
Strive for doing all three types, but remember that any exercise is better than nothing. Here are some easy ways to work physical activity into your life:

• Adopt a dog and take it for walks every day.
• Do things the old-fashioned way -- get up and change the television channel; open the garage door manually; use a push lawnmower.
• Take the stairs instead of the elevator.
• Walk briskly whenever you can.
• Minimize use of your car; walk to destinations within a mile.
• Take up tennis or any other game or sport you enjoy.
• Join a gym or health club.

Next time you are tempted to skip exercising, keep these wonderful health benefits in mind and remember, every little bit helps. You may not feel up to a rigorous workout, but how about a walk in the neighborhood?
Don't pass up a chance of a lifetime -- that is, a longer and healthier one.


Perfect Makeup in Minutes
By Joanne Elliott


No matter what time of day it is, or how busy you are, there are certain golden rules when applying your makeup. Here is a short guide to getting your war paint right every time!

Laying The Foundations
Foundation should be the perfect match to your skin tone. Nobody looks good when they have skin the color of a pumpkin! And worse yet, beware of the tidemarks at the jaw line. Always make sure that your foundation is well blended if you want to avoid looking like you�re wearing a mask.

Top tip - if you use a shimmering moisturizer before you apply your foundation then your skin will absolutely glow!

Dark Circles?
No way! There is a huge range of products on the market for different tones and textures of concealer. Don�t be tempted to go two shades lighter than your natural color, as it will make the darkness of your skin more gray and muddy. And be careful not to lay it on too thick. Apart from the fact that it looks like you�re wearing too much makeup, it may also damage the delicate skin beneath your eyes. Remember, you want to tint the discoloration, not mask it.

Top tip - Have a good look at the actual color of your dark circles. If your darkness is gray, lightly apply a soft pink eye shadow to the circles before applying your foundation. If your darkness is more of a blue hue, use a light peach color first instead.

Powdering Up
Keep your powder application light by using loose powder and a big brush for application. Less is definitely more here. Make sure that you buy a good powder that will sink into your skin, rather than visibly lie of the top of it.

Top tip - before applying your powder, try blotting your foundation with a tissue. This will remove any excess oils, and help to stop you from getting �shiny�.

Blushing Beauty
Only apply your blush to the apples of your cheeks, and build up the color layers slowly. Next, blend the blush in so that the color looks natural. Remember, you�re just trying to enhance the facial definition that you already have. No matter how much we may want to, it is impossible to draw on fantastic cheekbones. Just be yourself!

Top tip - if you make a mistake and put too much blusher on, don�t panic! You don�t need to start over. Instead, just moisten a sponge and gently dab your cheeks with it. This will dilute the color and return your overall look to something acceptable!

Luscious Lips
Whatever lipstick you use, there is one golden rule to follow... just make sure that it is right for your skin tone, hair and eye coloring. Go vampy for the night time with darker shades, and keep it calm and cute with tinted lip-gloss during the day.

Top tip - if you want great looking shimmery lips try applying sparkling eye shadow over the top of your lipstick to create a new shiny shade, absolutely free!

Powerful Peepers
So long as it�s applied in a constant, unwobbly line, your eyeliner can be as bold as you wish. Use lighter shades of eye shadow during the day, and go darker at night. A shimmering highlighter applied just beneath the eyebrow gives even the most tired looking peepers a lift. And always apply your mascara in thin coats, building up the length and thickness slowly. This helps to avoid that terrible clumping which can happen it you try to apply too much, too soon.

Top tip - blend your eyeliner with a thin layer of eye shadow. This will make your eyes look absolutely magnetic!

 

Green Tea for Health


Green Tea: Ancient Wisdom, Scientific Fact - Since its discovery, green tea has become renowned for its pharmacological properties. While green tea is not classified as a medicine, it does contain medicinal substances.
It is ranked as a leading health-giving substance in traditional Chinese medicine. Scientific research is now proving these benefits are due to the antioxidants present in green tea which have shown to be effective in a variety of areas discussed in this section:

What's In Green Tea Makes It Healthy?
Our producer's researchers have successfully isolated the active ingredients of green tea, including catechin, theanine and saponin. Discover what vitamins, amino acids and other nutrients and active ingredients exist in green tea. Learn their health benefits and what they contribute to the taste and aroma of green tea. Learn what counteracts the effects of caffeine in green tea?

Green Tea's Antioxidant Properties
Catechin works to scavenge active oxygen species in the blood. These species are beneficial because they help protect the body from harmful microorganism.

Green Tea Diet & Weight Loss
This section provides some of the latest green tea weight loss research. There are studies on: green tea consumption & body fat reduction, green tea's increase of metabolism, Dr. Sanjay Gupta on the benefits of tea, and a green tea derivative causing weight loss.

Green Tea & Cancer
Epidemiological observations have shown that people in green-tea consuming countries-mainly Japan and China-have very low rates of cancer. In Japan, the women who teach the tea ceremony, drinking more than average amounts of extra-strong green tea, are noted for a low mortality rate and longevity; deaths from cancer are especially rare.

Green Tea & Other Conditions
Green tea has numerous benefits for disease prevention and anti-aging purposes. We review how green tea protects the cardiovascular system, the brain, the kidneys, and other aspects of physiology. The ability to lower blood sugar, chelate iron and control the production of nitric oxide are all especially important. Green tea is custom-made to protect health and delay aging.

White Tea Health Information
White teas are very rare and seldom found outside of China. They are made from buds and young leaves, which are steamed or fired to inactivate polyphenol oxidase, and then dried. Thus, white tea retains the high concentrations of catechins present in fresh tea leaves. Green tea is made from more mature tea leaves than white tea, and may be withered prior to steaming or firing.

Roiboos Health Information
Rooibos tea has become popular because of its fruity, sweet taste and its caffeine-free, low tannin, antioxidant-rich status. Although more research is needed, rooibos appears to be safe and free of side effects. The antioxidants present in rooibos may help protect against free radical damage that can lead to cancer, heart attack, and stroke. Unfermented (green) rooibos has a higher amount of polyphenols than traditional fermented rooibos and generally demonstrates higher antioxidant and antimutagenic capabilities. 



Vitamins, Minerals and Nutritional Supplements

Good nutrition is much more than something to fill your stomach -- what you eat can affect your health, energy, and well-being in so many ways. The most important feature of a good diet is variety. We all know variety is the spice of life, but did you realize that unless you eat a wide variety of foods, you may be missing out on important vitamins, minerals, and other nutrients? Eating the right mix of vitamins and minerals will help you feel and look your best at any age.

Color Rules

To make sure your eating plan contains all the nutrients you need, choose a rainbow of colorful foods. The pigments that give foods their color are also the nutritious substances that can reduce your risk of cancer and chronic diseases like heart disease.
Of course, foods with the most "pigment power" are mostly fruits and vegetables -- yet another reason to fill your plate with these fiber-filled, low-calorie, fat-free, super foods! Eaten together, fruits and vegetables pack an even bigger punch in reducing free radicals -- unstable molecules in the body that damage cells and are thought to contribute to the development of many diseases.

Vitamins in the News

The hottest vitamins these days are the antioxidants (E, C, and A, along with the mineral selenium) and the "sunshine" vitamin, also known as vitamin D.
Antioxidants help gobble up those nasty free radicals. A diet rich in antioxidants has been linked to a host of health-promoting, disease-fighting activities in the body.
Antioxidant-rich foods include:

• Vitamin A and beta-carotene: pumpkin, squash, carrots, spinach, sweet potatoes, cantaloupes, dark leafy greens, and mangoes

• Vitamin C: citrus fruits, strawberries, bell peppers, cauliflower, broccoli, tomatoes, sweet potatoes, and asparagus

• Vitamin E: vegetable oil, almonds, whole grains, wheat germ, sweet potatoes, and yams
• Selenium: salmon and haddock

Vitamin D has been in the news lately as studies have shown that people living in northern latitudes (such as much of the northern U.S.) may not get enough of this nutrient. Without adequate vitamin D, your body can't properly absorb calcium, leading to a higher risk of broken bones -- especially in the elderly. A recent Swiss study suggests that elderly folks may be able to reduce their risk of injury from falls with vitamin D supplementation.
The best source of this nutrient is sunshine. Other good sources include:

• Fortified milk and some orange juices. Juice manufacturers are now adding both calcium and vitamin D for better absorption.
• Salmon and mackerel
• Eggs
• Liver

The Calcium Connection

Calcium is also the super-nutrient for keeping bones and teeth strong and preventing osteoporosis. The best sources of calcium are dairy foods, though it's also found in

• dark leafy greens and
• fortified products like cereal and orange juice.

Food or Pills?

Supplements are not the secret weapon to better health, nor can they make up for a poor diet. While vitamin and mineral pills can help round out a healthy diet, they cannot take the place of the many nutrients and fiber found in whole foods.
At the WebMD Weight Loss Clinic, we recommend taking a daily multivitamin and mineral supplement for nutritional "insurance." Depending on your food choices, even the best eating plans can fall short of meeting all your nutritional needs. Taking a daily multivitamin/mineral supplement is safe and may offer additional health benefits. According to a study published in the August 2003 Journal of Nutrition, a daily multivitamin can reduce your risk of having a first heart attack. Other studies have suggested that daily supplements can help maintain good health and reduce the risk of chronic disease.
But remember that more is not always better: When you are choosing your daily multivitamin/mineral, make sure it contains no more than 100% of the Recommended Dietary Allowance for any nutrient.
It's a much better idea to get your nutrients from food and take a simple vitamin/mineral supplement once per day -- unless your physician recommends otherwise. (Keep in mind that that certain health conditions, such as pregnancy, call for specific supplements, so check with your doctor if you have health issues.)

The Basics

Every day, scientists are discovering substances in food that promote health and protect against diseases. As time goes on, they will likely uncover even more exciting links between nutrients and health.
In the meantime, here are some basic things we know for sure about vitamins and minerals:

• Vitamins and minerals have no calories.
• All vitamins and minerals can be found in foods.
• If your diet has too little of a vitamin or mineral over a long period of time, you will develop a deficiency.
• The best form of most vitamins and minerals is the kind you get from food.

So go ahead: Add any or all of the foods mentioned in this article to your grocery list. Choosing foods and beverages that are loaded with vitamins, minerals, and other healthful substances will help satisfy hunger, ward off chronic diseases, and keep a zip in your step.