How to maintain a healthy body weight

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After the initial success of losing weight from going on a diet people realise how difficult it can be to prevent that weight going back on again. Diets are designed to help you lose weight they are not designed to keep it off. Therefore, many people experience putting even more weight back on soon after finishing a diet.

   To increase your chances of staying on course and maintaining a healthy body weight will depend on how motivated you are. To maintain the weight you lost you will have to go beyond your diet regime. That is why diets are ineffective because they are only a quick fix. What you need to know is that successfully keeping weight down is about changing your lifestyle. This makes it easier because you are not just focusing on food. Diets do not work because they work in isolation and that is why their results are short lived.

   When you are on a diet you are usually restricting certain foods. This can be difficult to do especially, when you do not see the results of your hard work. However, when you change your lifestyle you are changing or balancing other aspects of your life that include taking more exercise and improving relationships between family and friends etc.

   Changing your eating habits can be tough when you are at a social event and there are certain foods that you have to avoid. In the beginning of the change there is no point in denying that it will be difficult and hard. However, because you are focusing on improving your lifestyle in other areas of your life you do not have to be that strict when it comes to what you eat. For example, if you start to take regular exercise as part of your lifestyle change then, you do not have to be as restrictive in the food that you eat, because you know you can burn the calories off later.

   You should also keep a positive mindset. Put the experiences of failed diets in the past and focus on how you can change your situation today. You need to challenge the negative thoughts that come into your head and replace them with positive ones.

   Begin to start setting out goals to ensure you lose weight. Having a target to aim for gives your mind something to focus on. Setting goals gives you a better chance of achieving your weight loss. When setting your gaols make them realistic and time restrictive. Break your goals down into smaller ones that will push you but realistic enough so that you will achieve them. In this way every small gaol is a mini success and building upon that success will give you the momentum to achieve your overall goal.

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The perfect make-up choice!

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Beautiful makeup  requires the perfect make-up foundation.

   Foundation creates a blank canvas on the face to which colors is added: eye shadow, blush & lipstick. It is also the setting agent. It is also the setting agent for these products acting as a barrier between the colour  the skin's own natural oils, which would otherwise dissolve the make-up. But because it covers the largest area of the face, foundation needs to blend seamlessly with the skin.

Makeup Foundations for differing Skin Types

   Before buying new foundation there are two areas of concern that need to be addressed.
Firstly, the foundation must complement your skin type:

• Oily Skin; For oily skin that is prone to shine, an oil-free formulation will hinder the production of excess oil, and most contain extra powder particles to dry any oil produced.
• Normal Skin; Normal skin can take pretty much any formulation, but a liquid will give ample coverage without looking caked or heavy. Dry skin needs make-up foundation with extra moisturisers to keep it supple, and to prevent the skin from drinking in the makeup. A cream make-up formulation will last longer and also hydrate.

Foundation Colours

   The best time to pick a colour is when your skin is at its most natural shade. So, after your holidays or morning after self tanning applications are not the best time. The best place to try make-up is on the jaw line.
Basically, foundation colour falls into two categories:

• Foundation bases with yellow tones
• Foundation bases with pick tones

   The most common yellow-toned skin types are Asian, sallow and black skin, whereas fair skin has generally has pink tones. It is important to choose a foundation that matches your skin's base, otherwise the make-up will not blend well, no matter how you apply it.

Applying make-up foundations

• Oily Skin; With oily skin, the application of oil-free formulas needs to be fast, as they dry speedily. Using clean fingers to apply small does to the areas most in need of coverage is the best way; simply do each area at a time until the face is complete.
• Normal Skin; For normal skin, the choice of cream-to-powder liquid or powder foundation can change how much time you spend applying it. Cream-to-powder is best applied with a sponge, starting in the centre of the face and working outwards; its done in a matter of moments. Liquid foundation looks more natural applied with a foundation brush. Again work the brush outwards, taking care to use less around the eye area. Powder or mineral make-up foundation should be applied with a large powder brush; while it will not give the same level of coverage as a liquid, it is a great makeup for those who are pressed for time. 
• Dry Skin; For dry skin, cream foundation moves well around the face, and a little goes a long way. Dry skin tends to have few blemishes, so concentrate on areas that need coverage, and leave clear areas bare: this is why getting the right colour match is vital
  

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Keep your legs, hips and back flexible - Top 7 tips

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   How much time should you spend stretching? This is up to you. To do all the repetitions of all exercises in the following would take at least 30 minutes. It is encouraged to try all the stretches and then decide what works best for you. You may choose to do only a few exercises that seem most helpful for your back condition. Or you may decide to do fewer repetitions of each exercise. Or you may do everything. You are the best person to decide what works for you. The exercises do not all have to be done at once. You can do a little here and there over the course of your day. Here are some of the tips that you can consider to adopt.


1. Trunk Rotation

Your Guide to Healthy Eating - Understanding Nutrition Part 2

You've missed the previous parts? Introduction , Chapter 1, Chapter 2 Part 1, Chapter 2 Part 2, Chapter 3 Part 1

Choosing Low Fat and High Fiber Foods

   Raising the level of dietary fiber is important.  At the same time it is important to lower the amount of fat in your diet.  Adding dietary fiber to your diet is one of the most effective changes that you can make.  However, many people consume way too much fat without enough fiber. 

   A good place to start is by knowing which foods you eat are high in fiber or which foods that are high in fiber that you could eat.  Eating a diet that is rich in fiber will lower fat and other negative diet elements.

   When you are boosting the amount of fiber in your diet you also want to do so at a gradual rate.  Abrupt changes in fiber can cause abdominal pain, cramps, bloating and gas. 

There are several high fiber foods including:

Your Guide to Healthy Eating - Understanding Nutrition Part 1

You've missed the previous parts? Introduction , Chapter 1, Chapter 2 Part 1, Chapter 2 Part 2

Understanding Nutrition

   There are numerous nutrients that make up our diet.  Each nutrient plays an important role in our diet and our diet is not well rounded without all of them.  The basic building blocks to a healthy diet include:

• Carbohydrates
• Protein
• Fats
• Vitamins
• Minerals

Fats

   Fats and carbohydrates make up a healthy diet.  The key is to not to overeat either one of these to the point that they are not healthy for you.  Many people do not understand the role that fats and carbs play in our diet.  While these should be limited, they are still important for a healthy lifestyle.  The key is to make smart decisions when it comes to choosing which fats and oils you are going to eat.  This means that you will want to substitute saturated fats with unsaturated fats.  You want to cook with lighter oils when cooking.

   Fats are essential for supplying the body with energy.  Fats are essential so that fatty acids and aid in the transportation of fat-soluble vitamins around the body.  These fat-soluble vitamins include:

Your Guide to Healthy Eating - Planning Healthy Meals Part 2

You've missed the previous parts? Introduction , Chapter 1, Chapter 2 Part 1


Healthy Snacks

   It never fails, there’s a pang that hits our stomach around 2:30 or 3:00 in the afternoon. This little bit of hunger is easily overcome by a healthy snack. Instead of reaching for those chocolate chip cookies, why not some apple wedges with a little peanut butter on them? Or, how about a glass of milk or cup of cottage cheese? You could even grab a handful of nuts. Whole grain products make good snacks as well. Wheat bread or bagels can make you a nice little snack to hold you over until dinner.

   For the kids, consider having some carrot sticks already peeled and sliced for them when they come home from school. You could even have a little bowl of broccoli florets, green peppers and carrots in a bowl with a little side of low fat salad dressing for dipping. These are much better snacks than Jell-O, Fruit Roll-Ups, Pop Tarts or candy bars.

Here is a little quick recipe that you can whip up in no time:

Your Guide to Healthy Eating - Planning Healthy Meals Part 1

You've missed the previous parts? Introduction , Chapter 1

Planning Healthy Meals

   Planning healthy meals can be difficult, especially if you are cooking for a family who is stuck in a rut of unhealthy meals.  With some basic nutrition knowledge, however, you can have your family eating healthy without them really even realizing it.

   The key to creating healthy meals is to plan.  Plan your week’s meals ahead of time and ensure you have all of the necessary ingredients.  Don’t put off preparing healthy meals because you don’t have a tomato.  Plan your meals out and go grocery shopping.  While shopping it is important to get only the foods that are on your list and stay away from the cookie and ice cream aisles to limit temptation.  This will also allow you to keep your food costs to a minimum because you are buying less expensive whole foods instead of processed foods.

   Huge time savers such as slow cookers and microwaves are also helpful and everything that comes out of the microwave doesn’t have to be unhealthy.  A slow cooker will allow foods to cook all day while you are at work.  When you get home, you have a delicious and healthy meal waiting for you.

   On the weekends you can prepare meals ahead of time and put them in microwave safe dishes.  When you have busy nights such as evenings that are full of sports games or practices with your children, all you have to do is pop their healthy meal into the microwave.  There are several mircrowavable healthy meals that you can make at home and save for the rest of the week.  These are also good if you are a single person living alone and have a hard time cooking for just one person.  Divvy up the meals for the rest of the week. 

   When you are planning meals for the week, create a chart of each day’s meals and your daily schedule.  This will help you decide which days are best for certain meals.  For example, maybe you have time to cook something extra special on Friday nights, but the rest of the week is so hectic you don’t know if you are coming or going.  You can place those special recipes you have been wanting to try on Friday and then come up with healthy alternatives for your busy days. 

Getting the Family Involved

Your Guide to Healthy Eating - Eating for a healthier you

This is part 2 of Your Guide to Healthy Eating. Missed part 1? View it here

   Most people know they need to improve their diets in one way or another.  They also recognize how difficult this is when you drive down the street and you see a McDonald’s on every corner or a line of fast food restaurants.  Our lives have all become about convenience and in exchange for convenience we have become the most obese country in the world.  With our instant gratification lifestyles we also know that eating healthy can be a challenge.  However, it doesn’t have to be this way and there are steps that you can take to balance out your life so that you can enjoy a Happy Meal with the kids on occasion. 

   Making your everyday diet healthier will allow you to improve the way you look, as well as the way you think.  It’s never too late to change your eating habits, you just have to have the personal motivation to do it. 

Is Your Diet Healthy Enough?

   Everyone wants a healthier diet, but with all of the conflicting nutrition information in the media it is hard to determine what type of diet is healthy.  There are many factors that contribute to a healthy diet.  It is important to evaluate the current diet that you eat before you embark on a plan to become a healthier eater.

Begin by asking yourself these simple questions:

    Do I eat a variety of different foods? Variety is one of many important parts of a healthy diet.  It is important to eat foods from all of the food groups.  If you find yourself avoiding certain food groups, such as fruits and vegetables, then it may be time to adjust the way you eat.

    Do I eat fruits and vegetables? It is important to choose from a variety of different fruits and vegetables.  In fact, you want to get all of the different colors of these foods in your diet because each offers their own unique vitamins and minerals that are essential to your diet.  Eat dark greens, reds, oranges and yellows. 

    Do I eat breakfast? The absence of breakfast is a good indicator that you are not eating very healthy.  If you don’t eat breakfast you need to begin working on that aspect of your diet, as your body may think that it’s starving.

    Do I choose low fat foods over high fat foods? There are low fat alternatives in a variety of foods including all dairies and meats.  A great way to avoid a lot of fat is to prepare your own meals instead of eating prepared foods such as TV dinners.

    Do I drink a lot of water?  Water is the foundation to life.  Your body needs plenty of water and is important for maintaining a healthy diet.  If you drink a lot of soda or coffee, you may be dehydrating yourself.

    Am I able to maintain my ideal body weight? Gaining weight without trying is a sign of a poor diet.  Following a healthy diet and getting regular exercise is the best way to lose weight and keep it off.

    Do I limit the amount of salt, sugar, alcohol and caffeine that I consume? These are okay in moderation, but a lot of people use these in excessive amounts.  These four elements can wreak havoc on a healthy diet. 

Variety – The Spice of Life

Your Guide to Healthy Eating - Introduction

   Everyone knows that there is something that they could change in their life to become healthier.  For most people, it’s getting more exercise and eating a healthier diet.  But, how do you know if you are eating healthy or not?  There are so many different diets and strategies on the market, how do you know what to do?

    These articles are designed to provide you with some basic guidelines to become a healthy eater as well as some tips on how to begin changing your eating habits.  For example, breakfast is incredibly important and many people don’t give it its due.  You need to eat breakfast to literally “break the fast.”  Unfortunately, many people skip breakfast and they are so hungry by the time lunch comes around that they eat like they’ve never eaten before.  Then they have a slump and want to take a nap.  Eating healthy and with good eating habits can solve these types of problems.

   Being a healthy eater requires that you become educated and smart about what you put in your mouth.  You really are what you eat, so if you eat a lot of fats, well, you know what happens.  However, being food smart doesn’t mean that you have to learn all of these different calorie-counting strategies or that you have to study labels.  Healthy eating is about balance and moderation.

   These articles are your guide to learning to eat healthy and how to balance out your meals.  It will show you how you can eat healthy, lose weight and begin to have a better overall feeling of healthiness in your life.  This doesn’t mean that you have to give up your favorite foods, but you will learn how to make your favorite foods part of a healthy lifestyle.

Get rid of the scars!

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There are some scars that are visible from afar and some that can be hidden quite easily. That is why it is important to prevent them from happening. Getting rid of a scar can be done if you take care of it right away.




Here are a few tips:

First if we take care of the wound early it can minimize scar formations on the skin, always keep your wound clean and covered with a sterile bandage or gauze. Avoid picking the scabs because you will be exposing the inside of the Wound. It is better to leave it until it is fully healed. Also, don't forget to protect your wound from the sun to avoid hyperpigmentation of the skin area.

A surprising fact is that massage can be helpful in preventing a buildup of scar tissue and preventing new scars. Always massage the area with a moisturizer, and by massaging it you can hasten up healing and distribute collagen formation evenly. Additionally, keep the scar moist so it may not lose its skin elasticity. Silicon sheets are effective tool in getting rid of scars, because of the pressure and moisture that is applied on the scar. But this treatment really needs patience and discipline because you have to wear the silicon sheet 12 hours a day for several weeks.

And the most important prevention of all when getting rid of scars is to consult a doctor that specializes in this field to give you the best solution. Always ask a professional when tackling a problem that can cause further damage on your skin. The dermatologist or skin specialist may have the proper knowledge on how to get rid of scars when you think there are no other ways of getting rid of it.

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Some cool tips to stay healthy!

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When it comes to your general health are you doing everything that need to really be done so that you are going to be in the best general health that you can be. With everyone not taking care of their selves like they should be you may notice that the average person's general health is going down hill very fast.

Let's look at how we can achieve the best general health.

To achieve the best general health that you can you are going to want to make sure that you are going to be eating right and getting the proper exercise all the time. You really need to make sure that you are eating at least three times a day. You could be one of the many people that need to eat five or six small meals a day instead of three big ones in a day: Breakfast, Lunch, Teabreak, Dinner, Supper.

You are even going to want to make sure that you are getting the right kind on exercise for your age and health as well. This could even be something as small as taking a small walk once a day for around fifteen minutes. If you are in a little better health you may be able to take a bike ride for a while so that you are going to be able to get a good amount of exercise that is needed to be in good general health.

A minimum or combination of 20 minutes of exercise is recommended.

When you are going to do a little exercise each day you will notice that you are going to slowly loose a little weight so that the your overall general health is going to improve in time. When this happens you are going to feel better about yourself and your doctor will even be happier when he or she sees the improvement that you are making in your general health as well.

Just think of all the improvement that you are going to make to yourself and your general health when you take the time and take care of yourself better. You are going to even see that your family will notice a big change in how you look and how you act when you are in a better general health after all of your hard work.

All the best to your health!

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What is your calorie magic number?

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Do you know your number? As in, do you know how many calories you should consume daily?

If you’re like most of the participants in a recent study, the answer is an emphatic no. A recent online survey of over 1,000 Americans finds that 63 percent of respondents couldn’t correctly estimate their daily calorie needs and 25 percent wouldn’t even take a guess.

The survey, sponsored by the International Food Information Council Foundation, reports that while 70 percent of participants are concerned about their weight, only 54 percent are actively trying to lose weight. But can they be successful if they don’t know how many calories they need?

“It is important to know how many calories your body needs in terms of weight loss,” says Pamela Ofstein. “If you consume too many calories, overconsumption can lead to weight gain. Consuming the right amount of food (calories) to fuel your body — while keeping active — will maximize your weight loss.”

The fact that only 12 percent of the people surveyed actually knew their calorie needs shows how complicated the issue can be. There is no one-size-fits-all number for calorie needs. Factors like gender, age, weight, height and activity level make calculating your number a complex equation.

We’ll skip the math lesson and just give you the Dietary Guidelines for Americans provided by the US Department of Health and Human Services in 2005:

Women
Age 19-30: 2,000 calories (sedentary); 2,000-2,200 (moderately active); 2,400 (active)
Age 31-50: 1,800 (sedentary); 2,000 (moderately active); 2,200 (active)
Age 51 and above: 1,600 (sedentary); 1,800 (moderately active); 2,000-2,200 (active)

Men
Age 19-30: 2,400 calories (sedentary); 2,600-2,800 (moderately active); 3,000 (active)
Age 31-50: 2,200 (sedentary); 2,400-2,600 (moderately active); 2,800-3,000 (active)
Age 51 and above: 2,000 (sedentary); 2,200-2,400 (moderately active); 2,400-2,800 (active)

These numbers are a good place to start if you’re clueless about calories. If you are trying to lose weight, you will need a slight caloric deficit, so your number may need to be lower than the numbers above, which are for weight maintenance.

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How to lose that fat body?

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When you think of fighting fat with exercise, you probably think of hours of hard, sweaty exertion. If this is the case, then, you will not get any farther. This is because people who are so much into losing more by exerting more effort tend to get bored easily.

Why? Because experts contend that when people exert more effort than what they are capable of doing creates a tendency to develop weariness and ennui. Hence, they give up, stop doing their routine exercises, and end up sulking in the corner with a bag of chips that seems to have all the bad calories in this world.

Now, you might ask, "What should be done instead?" The answer: cross training.

After some intensive studies and experimentations, health experts were able to come up with the concept of incorporating cross training in order to overcome or break the monotony or dullness in an exercise program.

Cross training refers to the integration of diverse movements or activities into a person’s conventional exercise routine. The main purpose of incorporating cross training into an exercise program is to avoid overdoing excess muscle damages and to put a stop to an imminent boredom.

Three of the most commonly used activities whenever a person decides to engage into cross training are swimming, running, and cycling.

In cross training, distance is one way to extend your activity as your condition improves. For this reason, you need to traverse a measured distance.

If possible, swim the course and measure the distance. If you will be using a running track, such courses usually are a quarter-mile per lap for a complete circuit.

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