What to Eat for Healthy Hair and Nails

Omega - 3 Fatty Acids.

To get shinier hair, introduce more omega-3s into your diet, which help support scalp health and may give your locks extra luster and shine. The three active ingredients—alpha-linolenic acid, eicosapentaenoic acid and docosahexaenoic acid—are all essential fatty acids and "are important components of the stratum corneum, which is the outermost layer of the epidermis that contains keratin and has water-holding capabilities. Deficiency in essential fatty acids can result in dry scalp or dandruff," she says.

Foods to Try: Eggs, flaxseed, fish oil, mackerel, salmon, sardines, spinach, tuna and walnuts.

Protein.

Protein intake is important for many reasons, notably when it comes to hair and nails. Both are made of structural proteins known as keratin, so adequate dietary protein is important for providing the building blocks for growing strong hair and nails. Lean meats are the easiest way to pack protein into your diet -

Foods to Try: Chicken, eggs, lean red meats, lowfat dairy, nuts, seafood, soybeans and whole grains.

Biotin/Vitamin H

Biotin (a.k.a. vitamin H) can improve hair that is splitting or thinning as well as strengthen weakened nails. Taken with zinc and the corticosteroid clobetasol propionate, biotin has even been used to treat alopecia, an autoimmune skin disease marked by the loss of hair. A deficiency in biotin may result in brittle hair or even hair loss.  An easy way to remember: The H in vitamin H stands for “haar and haut,” which means “hair and nails” in German.

Foods to Try: Bananas, beans, cauliflower, eggs, lentils, peanuts and salmon.

Zinc

Zinc is another nutrient active in helping the immune system function properly. Zinc is a component of hundreds of enzymes in the body, some of which regulate the body’s ability to make new proteins that will become building blocks of healthy hair and nails, hair dryness and brittleness can be signs of zinc deficiency.

Foods to Try: Cashews, green beans, lean beef, lobster, oysters and soybeans.

Vitamin A

Vitamin A helps produce a conditioning substance for the scalp known as sebum, which keeps hair looking and feeling healthy. In addition to these beauty benefits, this vitamin contributes to better eye health and immune system function, which keeps you vital and strong from head to toe.

Foods to Try: Apricots, broccoli, cantaloupe, carrots, Cheddar cheese, egg yolks, mangoes, oatmeal, spinach and sweet potatoes.

Want Strong Healthy Nails

Why is it so hard to grow and maintain gorgeous nails? One big reason: Nails aren't alive; they're dead (if they were living tissue, they could repair themselves instead of making us do it for them). If nails aren't alive, then how do they grow? Actually, they don't; new cells develop deep under your cuticles and push out the older, dead ones — forming those flat, hard surfaces we love to pamper and polish. Here's how to have yours looking great in no time.

DON'T SHARE YOUR NAIL FILE

Resist the urge to let anyone — even a relative — use your emery board. This tool is a porous germ-trapper. Keep yours to yourself, and replace it often.

DO WEAR THE RIGHT SHOE SIZE

Are you cramming your feet into too-small or too-pointy shoes? If so, your toenails may grow into the surrounding skin — causing the dreaded ingrown nail, which can lead to pain, swelling, and infection. When nails are too long, tight shoes can cause even more damageIf your toes hit the front of your shoe, nails can crack or turn black-and-blue. Or nails may lift, which can lead to infection."

DO MOISTURIZE DAILY

Nails need to be hydrated, since most problems crop up when they're parched. "Dry nails can crack, peel, and become brittle. Plus, dehydrated cuticles not only look ragged but also can turn into painful and infected hangnails. The best moisturizers are thick — even greasy.

DON'T GO BAREFOOT

Keep your shoes on while at public places (swimming pools, locker rooms, shoe stores) — if you don't, we won't be responsible for your toenail health. Why worry? "Warm, damp environments are a breeding ground for fungi and viruses," explains Phoebe Rich, M.D., a nail disorders expert and a clinical associate professor of dermatology at Oregon Health & Science University in Portland. Tip: If hose isn't offered when you're shoe shopping, ask for it.

20 Life Changing Hacks For Doing Your Nails

1. Line your nails with petroleum jelly or white craft glue before painting them for an easy cleanup.

If you're working on a nail look that's messy, use a cotton swab to rub petroleum jelly like Vaseline on the skin around your nails first. This creates a barrier between the polish and your skin so that after you've painted your nails, you can wipe off the Vaseline and any polish mistakes along with it.

Another way to prevent paint from drying on the skin around your nails is to paint around your nail with Elmer's Glue first, and let it dry. Then, paint your nails with polish and peel off the glue when you're finished to clean up.

2. To prevent the tips of your painted nails from chipping, paint two basecoat layers: one on the top half of your nail and the second coat over the entire nail.

Paint the first layer of your basecoat polish on the top half portion of your nails only. After your nails have dried, paint a second coat of polish, but this time cover the entire nail as you normally would. This technique will help the polish on the tips of your nails — which are more prone to chipping — last longer.

3. Use a white nail polish as your basecoat to make your nail color pop.

Unless your polish is super opaque, the natural tint of your fingers will change the color of your polish. To get the paint's true color, add a layer of white nail polish first, and then go over it with your colored polish.

4. Paint your nail art designs on a plastic sandwich bag first, peel them off, and seal them on your nails with nail art glue or a clear topcoat for easy application.

If painting designs on your dominant hand is too difficult, try painting them on a plastic sandwich bag first. Paint a few thick coats of polish onto the plastic, and then add your design on top. After it dries, peel each design off the plastic, and adhere them to your nail with nail art glue or a clear topcoat.

5. Use paper hole reinforcement stickers as a guide for painting a half-moon mani.

Place the paper hole reinforcement stickers along the base of your nail, and seal it into place with a bobby pin or a nail art dotter tool. Paint your first coat on each nail along the stickers. Then one nail at a time, paint a second coat of paint, let it dry for a minute, and carefully remove the sticker. Use this tutorial for more tips on a half-moon mani.

6. Give your nails two-tone designs with tape.

After you've chosen two different polishes, paint one coat of the lighter polish on each nail, and seal it with a clear topcoat. After it is completely dry, apply two strips of tape over the tips of your nails so that they cross in the middle and create a point. Take the darker of the polishes, and paint a layer over the entire nail and on top of the tape. Let it dry for a minute, and then grab both ends of the tape and slowly peel them back at the same time for the finished look.

7. Use the tip of a pencil eyeliner to place tiny nail art accessories like rhinestones on your nails.

When your fingers or tweezers are too big to grab and place tiny jewels, use the tip of an eyeliner or lip pencil instead. The end of a pencil is tacky enough to grip the jewel from above and won't get in the way of your design.

8. Create a French manicure with ease by looping a rubber band around your fingertip.

Take a rubber band and tie it in the middle. Loop one end over your thumb to create tension on the band, and align the other end over the top of your nail and just below the edge to create the French tip shape. Use the edge of the rubber band as a guide, and paint the tip of your nail.

9. Mix loose pigments with clear polish to make a custom nail shade.

Pour a little bit of eyeshadow pigment into a spoon, and then add a little bit of clear polish to it. Mix it all together with a cotton swab, grab a brush, and try out your new color.

10. Create a marbled effect by using drops of swirled nail polish and a cup of water.

Choose an accent finger and tape underneath and around your nail to protect your skin. Next, fill a small paper cup with filtered, room-temperature water. Grab two different colors of paint and add drops of each polish into the cup of water, alternating paints each time. Once you've added a few drops, grab an open paper clip and swirl the layers together to create the design you want. Then, stick your finger into the cup with your nail facing the paint layer. Holding your finger in the cup for a few seconds, use your paper clip to gather the rest of the paint away from your finger. Pull your finger out of the water and clean up the edges for the finished look.

11. Make your nail polish dry faster by soaking your nails in ice water after painting them.
/Kathleen Kamphausen
Fill a bowl with ice and water, and soak your nails for a few minutes after painting them. The cold water will set the paint and help your nails dry faster.

12. Spray nonstick cooking spray on your nails to help the polish dry faster.

PAM nonstick cooking spray also works as a quick-dry spray. Hold the can a few inches away, and spray your nails evenly. Wait a few minutes, and then wash the oily residue off your hands.

13. Fix a smudged nail by adjusting the polish with the tip of your tongue.

If you accidentally smudge almost-dry nails, try readjusting the paint with the tip of your tongue instead of your finger. Your tongue is just soft enough to fix the paint without leaving any imprints. Only use this tip only when necessary though, and try not to lick your nail polish too often.

14. Remove stubborn polish by soaking cotton pads in nail polish remover, wrapping them around your nails, and securing them with foil.

To remove stubborn or glitter nail polish easily, soak a cotton pad in nail polish remover, and place it on your nail. Wrap a strip of foil around the cotton and your figure, and squeeze to secure it. Leave the foil wraps on your fingers for five minutes, and then slide off the foil and cotton at the same time. Your polish will come off with it.

15. Paint white craft glue as a basecoat before painting coats of glitter polish for easy removal.

One way to make glitter polish easy to remove is to paint Elmer's Glue on your nails as a basecoat. Let the glue dry completely, and then paint over it with as many coats of glitter polish as you want. Whenever you're ready to remove your polish, peel back the glue and the glitter will easily come off with it.

16. Roll your nail polish bottle instead of shaking it to avoid air bubbles.

Hold the bottle between your palms and rub your hands back and forth to stir the polish without creating bubbles.

17. Loosen a stubborn nail polish lid by soaking it in hot water.

Place the nail polish bottle upside down in a cup. Fill the glass with really hot water just high enough to cover the lid but not high enough to soak the bottle of paint (hot water can tamper with the consistency of the polish). Wait a few minutes, remove the nail polish bottle from the glass, and then open the loosened lid.

18. Unscrew a tight lid by wrapping a rubber band around the handle for better grip.

Wrap a large rubber band around the top of a nail polish bottle before trying to open it. The rubber will provide a better grip for twisting.

19. Spread petroleum jelly around the lip of the bottle before closing it to prevent the polish from drying shut.

With a cotton swab, wipe a small amount of petroleum jelly into the ridges on the top of the bottle. This will make it easier to open the next time and prevent it from sealing shut.

20. Store your nail polish upright in a box with painted stickers on top to indicate the colors.

To keep your polishes organized, paint a strip of polish on an adhesive file folder label, punch out a hole, and stick the paint sample on the top of the nail polish bottle. Repeat this for all of your polishes, set them in a box, and store them in a cool, dry place.

How to do a Pedicure

Whether you need to soften up your callused feet or you are looking for a day of pampering, giving yourself a pedicure is the perfect solution. With a bit of time and a little effort, you'll have silky feet and perfectly polished tootsies that will leave everyone envious.

1. Pick up your supplies. For a good quality pedicure, you’ll need some basic toe-tampering supplies. Grab a tub and water for soaking, nail clippers, a nail file, a cuticle stick/orange stick, a nail buffer, a pumice stone or scrubbing brush, a clear top and base coat, and a polish color of choice. Optional additional supplies include bath salts for soaking your feet, cuticle trimmers, cuticle oil, and lotion for a massage afterwards

2. Remove any pre-existing nail polish. Although it may seem obvious, taking off your old nail polish is an important first step to giving yourself a pedicure. It’ll be hard to add a new color over the top of an old one! Use an acetone remover, making sure to get the bits along your cuticles as well.

3. Start your soak. Fill a tub or basin with hot water, and if you’d like, a bit of bath salts or oils. Now it’s time to sit back and relax! Let your feet soak for 10 minutes; the hot water will soften tough calluses and remove the dirt and grime that might have built up. It will also help to soften your nails   and cuticles, which is critical when you’re prepping to paint your toes.

4. Cut and file your nails. Start by trimming your nails down to size; use a pair of nail clippers to cut your toenails to be just short enough to see a bit of white at the tips. The shape of the nail should be slightly squared, following the natural topline of your toes. Use your nail file to buff down the sharp edges of nail the clippers might have left, and to do any further shaping you would like.
Avoid cutting your nails in a rounded shape, as this can promote ingrown toenails.
If you’re able, try filing your nails in the same direction to avoid splitting the layers and damaging your nails.

5. Prepare your cuticles. Although this step is optional, it can go a long way in making your toes better prepared for painting. Use your orange stick/cuticle stick to gently push back the cuticle around each nail. If you have cuticle trimmers, gently cut away the excess cuticle skin that builds up over time. Rub on a little cuticle oil when you’re finished to supplement the sensitive skin with a bit of added moisture.

6. Smooth out the tops of your nails. Use your buffing pad to file down the ridges and rough edges on the tops of your nails. Pay particular attention to the edges that you’ve just trimmed or filed, as this area typically needs to be beveled a bit to create a level plane, so to speak. Use your buffing pad in the same direction and tilt the angle of it to reach the entirety of each toenail.

7. Clean up and soften your skin. Now it’s time to move onto your actual feet. Use your pumice stone to scrub down the calluses on the heel and ball of your foot. You can scrub pretty roughly in these areas, because the skin is often very thick and dulled to pain. When you’ve removed any dried skin or calluses, you can use a scrubbing brush to clean up your entire foot. Use the brush between your toes and all over the bridge of your foot, adding soap if you’d like a bit of an extra clean.
Be sure to rinse off your feet with a bit of water after scrubbing.
Avoid using a ‘cheese grater’ type tool on your calluses, as these have proven to be dangerous and can cause fungal infections.

8. Finish preparing for polish. Remove your feet from the soaking tub completely and empty it out. Dry your feet off, and if you’d like, massage on a layer of lotion into your skin. If you choose to do this, use a bit of nail polish remover to clean up your nails again (the lotion can keep polish from sticking).

9. Add your base coat. Use a clear nail polish as a protective base coat on all your toenails. This will prevent your nail polish from yellowing your toenails, as well as give your lacquer a solid base to stick to.

10. Apply your color of choice. Select a nail polish color, and paint each of your toenails. Start in the center of the nail near the cuticle, and use long brushstrokes towards the tip of each nail to fill in the color. Work from the center outwards until all your nails are filled in, using a fingernail or the edge of an orange stick to wipe off any polish that might have mistakenly gotten on your skin. You may need to add two coats of polish in order to get an opaque layer of color.

11. Finish your nails. Wait a few minutes for your polish to begin to dry, and add a clear top coat. This will set your polish in place, and help it to last longer without chipping. Then, protect your feet for 10-15 minutes while the polish completely dries. Test the polish with your finger to see if it is still tacky; when it is totally smooth to the touch and doesn’t smear under pressure, you’re finished! Go show off your cute new toes, and relish your soft new feet.

Quick tips for strong hair and healthy nails

• For Healthy Nails :

* Take B vitamins for strong nails. Nails as strong as horses’ hoofs, to be exact. It’s a secret veterinarians have long known—that the B vitamin biotin strengthens horses’ hoofs. The hoofs are made from keratin, the same substance that makes up fingernails. Several studies find it works just as well in humans. One from Swiss researchers found that patients with brittle nails who supplement with 2,500 micrograms of biotin for six months increased their nail thickness 25 percent. Take 300 micrograms of the vitamin four to six times a day.

* Skip the quick-drying nail polish. Most quick-drying polishes contain more formaldehyde and alcohol than regular polishes, and those fluids can dry and split your nails. The best way to fast-dry your nails is by freezing them. Dump a tray of ice cubes into your bathroom sink, add enough cold water to cover them, then dip your wet nails into the cold water for a minute or two after each coat.

• And Strong Hair :

* Wash your hair in Listerine. Why? Because your hair stinks. No, not really. Turns out that Listerine is an effective cure for dandruff. Mix your own dandruff rinse by combining one part mouthwash with nine parts water. After shampooing with your regular shampoo, apply the mixture to your scalp and leave it on. Your dandruff will improve, your hair won’t be sticky, and you can be assured people won’t accuse your hair of having bad breath. You don’t actually have to use Listerine. Most drug chains carry a much cheaper house-brand antiseptic mouthwash that has the same active ingredients as Listerine. Just compare labels.

* Give your hair a mint rinse. Okay, the Listerine remedy works, but if you’d rather not have your hair smelling like mouthwash. Mash a handful of fresh or dry peppermint leaves and cover them with vodka. Let it steep for a full day , then strain. Add 1/4 teaspoon water at a time to the mix until it becomes cloudy. After shampooing, apply the mix to your scalp and leave it on. You should see results by the second shampoo, and if not, you can always drink the stuff.

GET HEALTHIER MORE ATTRACTIVE HAIR

Considering it is technically dead tissue, we spend an awful lot of time, money, and energy on hair care. And well we should. In addition to being fun to style and color, hair serves a valuable biological purpose: It keeps your head warm and helps regulate body temperature.

Hair, like nails, is an extension of your epidermis, the outer layer of your skin. It is composed mainly of protein. The typical hair cell stays with you for three to five years until it falls or grows out. Most of the time, it gets replaced. Because you spend so much time with your hair, particularly if you’re a woman, it deserves good care. So here are some hair care tips to help you keep your hair shiny, healthy, and beautiful:

1. Mash a ripe avocado (pit removed) with one egg, then apply to wet hair. Avocados are rich in vitamins, essential fatty acids and minerals that will help restore luster to your hair. Leave on for at least 20 minutes, then rinse several times. Repeat once a week for damaged hair and once a month for healthy hair.

2. Use one part apple cider vinegar and two parts very warm water to help balance the pH level of your scalp and bring out natural red highlights. It may be smelly, but it works. Simply pour the vinegar mixture onto your hair, massage it into your scalp, and let it dry for a few minutes. Then wash hair as usual.

3. Mix one egg with a small amount of shampoo, apply to your hair for five minutes, and rinse well. This “shampoo omelet” helps to enhance the protein in your hair.

4. Make your own conditioner. Here are some simple tips to condition your hair using some everyday household ingredients:

Rub enough mayonnaise into your hair to coat it, wait up to an hour, and wash it out. You’ll be amazed at how soft and shiny your hair is, thanks to this great protein source.

Substitute condensed milk for your regular conditioner. The protein provides an extra-special shine.

Mix 2 ounces olive oil and 2 ounces aloe vera gel with 6 drops each of rosemary and sandalwood essential oils. Olive oil is an emollient, aloe hydrates, and rosemary adds body and softness.

5. Take one to three 250-milligram capsules of borage oil, evening primrose oil, or flaxseed oil one to three times a day. All are rich in omega-3 fatty acids like gamma-linolenic acid, great for keeping hair (and nails) moisturized.

MOROCCAN CHICKPEA SOUP

Ingredients:

1 tablespoon olive oil.
1 medium onion, chopped.
2 celery, chopped.
2 teaspoons dill.
600ml hot vegetable stock
400g tomatoes, chopped prunes and mixed with garlic.
400g green beans, washed and drained.
100g frozen broad beans.
1/2 lemon and take lemon juice.
Cilantro, parsley and bread to eat together.

Tips:

Spicing it first. Spice it up even more with a spoonful of harissa paste. Curry lovers can exchange for 1 teaspoon of garam marsala dill. Or for a more hearty dishes, fried chorizo sausage 4 slices with onion and celery.

Methods:

Heat oil in a large frying pan, then sauté onion and celery gently for 10 minutes until soft, stirring often. Tip of cumin and fry for another min.
Variable heat, then add the stock, tomatoes and green beans, plus a good grind of black pepper. Simmer for 8 minutes. Throw in broad beans and lemon juice, and cook for 2 minutes. Season to taste, then on top with a little lemon zest and chopped herbs. Serve with flatbread.

31 heathly and portable high - protein snacks.

1. “Get Greek” Berry Parfait

Imagine sitting on a Greek isle with this snack in hand. Top 1/2 cup plain Greek yogurt with 1/2 cup fresh berries and 1 tablespoon sliced roasted almonds. Now soak in that (imaginary) view and enjoy.

2. Almond Butter Toast Sticks

Here’s another one to fit in that travel mug or mason jar. Toast (or bake) 2 slices of whole-grain bread, and cut into ½-inch strips. Place 2 tablespoons of almond butter (or another nut butter) in the bottom of a container with a top, stick the toast sticks in vertically, and sprinkle with cinnamon. Screw on the top and head out the door!

3. A Little Lentil

We know what you’re thinking: “Lentils? As a snack?!” Yes! Don’t worry, we’re not talking about a bowl of the bland ol’ things. Lentils are great protein-packed legumes that are easy to turn into super, shelf-stable salads. One cup has a whopping 22 grams of protein in just 300 calories! Not sure where to start? Try this lentil tabbouleh or this simple veggie and lentil mix.

4. Grape-and-Cheese Sticks

Dice a half-inch thick slice of cheddar cheese into squares (you should end up with about 6 small pieces) and rinse 6 grapes. On 6 toothpicks, stack the grape and cheese, and enjoy! Just 1 ounce of sharp cheddar offers 8 grams of protein, and the contrast with sweet grapes is super sophisticated (and delicious).

5. Perfect Little Parfait

Top 1/2 cup nonfat Greek yogurt with a handful of fruit (fresh or frozen) and a drizzle of honey. Add 2 tablespoons of toasted oats for a protein-packed crunch!

6. Mini Black-Bean Mash Taco

When it’s time to get spicy, try this easy snack fix. Heat 1/2 cup of black beans in the microwave with 1 tablespoon of salsa. Mash with a fork and fold it inside a small (4 to 6-inch) flour tortilla. Store in a small Tupperware container for easy transport.

7. Gobble, Gobble

Re-visit Thanksgiving with this festive favorite. Slice one piece of whole-grain bread in half, lengthwise, and top with 2 slices of roasted turkey, 1 slice of Swiss cheese, 1 lettuce leaf, 1 slice of tomato, 1 teaspoon of mustard, and 1 teaspoon of dried cranberries. This comforting combination is protein-packed!

8. Protein Bar

This one might sound obvious, but hear us out: It’s all about finding the right bar. That means one that isn't weighed down with not-so-good extras like sugar and unpronounceable ingredients (some options can even be as bad as candy bars!). Do some research to figure which type is right for you: There are high-protein and low-carb bars; meal replacement and energy bars; etc.

9. Overnight Choco-Oats

This is the ultimate pre-packaged snack. In a container with a secure lid, mix 1/2 cup oats, 1 cup non-dairy milk, 3 tablespoons chocolate protein powder, and a handful of walnuts until well combined. Let sit in fridge overnight (or up to a few days). Need some extra sweetness? Add 1/2 a banana, mashed!

10. Recovery Rice Crispies

News Flash: Protein powder ain’t just for shakes! Try these super-sweet protein-packed treats—Recovery Rice Crispies—from trainer Rog Law.

11. Blueberry Flax Microwave Muffins

Making muffins from scratch each morning is easier than you might think. Mix 1/4 cup quick-cooking oats, 1/4 cup fresh or frozen blueberries, 1 teaspoon of baking powder, 2 tablespoons ground flax, 2 teaspoons of cinnamon, 1 teaspoon of olive oil, 2 egg whites, and a sprinkle of sugar (or other natural sweetener) in a microwave-safe Tupperware container. Cook on high for 50 to 60 seconds. Let it cool, throw a top on it, and enjoy whenever the hunger pangs hit.

31 HEATHLY AND PORTABLE HIGH - PROTEIN SNACKS

1. Chunky Monkey Shake:

It's time to get funky, monkey! Mix 1 medium banana, 1 tablespoon of peanut butter, and 1 cup of milk chocolate with 1 cup of ice water for a protein packed pick-me-up.

2. Easy Oatmeal Raisin Cookies:

Flash back to school feeding time with this sweet (but still healthy!) Treatments. In a microwave safe bowl (or cup), mix 1/4 cup oats, 1 teaspoon brown sugar, 1 tablespoon flour (of your choice), 1 egg white, 1/4 teaspoon vanilla 1/4 teaspoon baking powder, 1 teaspoon cinnamon, and 1 tablespoon raisins. Flatten the mixture into the bottom of the bowl and microwave on high for 45 seconds. Cool, turn it out of the bowl, and enjoy!

3. Tofu Sticks:

Bom is based on soy protein is not just for stir fry. When rods and cut into steaks, the company (and smoked) tofu can make a great snack food, especially if it's served with a side of homemade tomato sauce or teriyaki dipping .

4. Edamame Poppers:

The only thing more fun than how much protein you can get from a serving of edamame (one cup provides about 17 grams of protein) is getting to eat the little beans out of their shells bright green of them. Buy them fresh and steam for about 6 minutes, or use more and frozen briefly before the microwave to defrost cooked (about 2 minutes) before chowing down.

5. Hummus Dippers
How's this for a unique use of a travel coffee mug? Put 2 tbsp of your favorite hummus in the bottom of the container, stick to a handful of vegetable sticks (carrots, celery, peas and snow is a great combination) vertically in the appetizer , screw on the top, and throw in a bag or gym bag for one, on-the-go, healthy snack super easy.

6. Soy Milk Smoothie:

Time to take a break from moo-juice. While cow's milk is no nutritional benefits (calcium and vitamin A, to name a few), soymilk win in the other categories (vitamin D and iron), and we almost comparable in protein. Try mixing 1 cup of your favorite flavor of soy milk with 1 cup of frozen blueberries Vietnamese fruit or raspberries (for extra fiber and antioxidants).

7. Machine Cheese Platter:

Who does not love a cheese platter luxury? Make yourself a small plate with a cheese stick (or 2 slices of cheese), 2 whole grain bread, and a few roasted almonds.

8. Banana Nutter:

Few couples are more comforting than a classic peanut butter with bananas. Simply up on a rice cake (brown rice add fiber to the point!) Or toast whole grains with 2 tablespoons of your favorite nut butter and sliced banana half. Sprinkle with cinnamon for some extra health benefits!

9. Silver Dollar Pancakes Protein:

Mix 4 egg whites, 1/2 cup rolled oats, 1/2 cup low-fat cottage cheese, 1/8 teaspoon baking powder, and 1/2 teaspoon pure vanilla. Cook on preheated grill (medium-low heat) until mixture bubbles, flip and cook for another 60 seconds. Top with fresh berries or sliced banana.

10. Milk Chocolate:
No, we will not return to pre-school. However, chocolate milk is an excellent source of high quality protein (especially post workout). Try to keep a single serve, shelf-stable boxes in a gym bag or backpack for your snack attack emergencies, just trying to find one that is less the road!

10 excellent inflammation-fighting foods

Fermented Foods and Liquids like Dong Quai, InnergyBiotic, and Coco-Biotic should be at the top of your list of inflammation-fighting foods. They are anti-inflammation super stars for many reasons. One example is that they build immunity and help control infections that are often an underlying cause of inflammation

1. Broccoli has tons of vitamin C and plenty of calcium. It also fights eye inflammation. Make sure you lightly steam your broccoli to digest it well.
2. Hemp oil (and all other oils with omega-3 fatty acids) reduce inflammation. Most Americans consume too many omega-6 fatty acids, so it's important to incorporate more omega-3 fatty acids. Hemp oil also has gamma-linoleic acid (GLA) to further fight inflammation. Remember to look for unrefined organic oils.
3. Wild-caught salmon is another way to get beneficial omega-3 fatty acids. You can also try other fatty fish like cod and sardines.
4. 
   

   Did you know that CocoBiotic has amazing anti-inflammatory effects on your body? On top of that it can also supercharge your immune system, reduce sugar cravings, and increase energy.
   Tart cherries can reduce inflammation ten times better than aspirin! Once your inner ecosystem is well underway you are in stage 2 of Body Ecology. Tart cherries help reduce your risk for heart disease. They are certainly more delicious than the popular over-the-counter pill you are likely familiar with.
5. Soaked walnuts make a delicious and inflammation-fighting snack when you are ready for stage 2 of Body Ecology because of vitamin E and more heart-healthy omega-3 fatty acids. Soak your walnuts and other nuts before you eat them to remove the enzyme inhibitor. This makes them easier to digest.
6. Onions and Garlic. Onions not only provide a sweet taste to your savory meals, but also they have lots of quercetin, a potent antioxidant that can help your body fight inflammation. Try onions with your grain dishes, or prepare with eggs and greens. Garlic has long been a folk remedy for colds and illness, and its anti-inflammatory properties are amazing! Garlic contains sulfur compounds that stimulate your immune system to fight disease.
7. Pineapple is a tart fruit that you can begin to eat in Stage 2 of the Body Ecology diet. It has bromelain, an antioxidant that boosts your immunity naturally.
8. Spinach has plenty of carotenoids, one kind of inflammation-reducing antioxidant and it also contains vitamin E.  Make sure to steam your spinach for ultimate digestion.
9. Spices: Ginger & Turmeric
   • Turmeric is a spice used extensively in other cultures, and for good reason. It contains curcumin, a substance that actively reduces inflammation. Try sprinkling turmeric onto cooked squash or quinoa for a different flavor.
   • Ginger works in a way similar to turmeric to lower inflammation and in some studies has been shown to reduce pain associated with arthritis.

While processed foods may seem like the easier choice at first, they deplete your health over the long haul.

Developing a healthy eating plan can sometimes seem difficult but like anything that is new, it becomes second nature over time. And the payoff is well worth it: with a proper diet, you can take a proactive stance against inflammation and disease by incorporating these superfoods into your life.

With diet and lifestyle choices that support your health, you'll fight disease, illness and the signs of aging!

Tips for Staying Active and Eating Right

September is a hectic month for many families across the country. It means back to school and back to a routine for both parents and their children. With so many things going on, it’s easy to let healthy eating and physical activity fall down the priority list.

Promoting physical activity and healthy eating has always been an interest of mine. This led me to start working with children, specifically African American girls at risk of being overweight as adults. I researched school-based intervention strategies early in my career, engaging students in their overall health. My colleagues and I were sharing great information, but we weren’t interacting with parents and family members, the most important (and influential) people in kids’ lives.

Today it’s more important than ever for children to receive the same messages at school as they do at home. Teachers want to keep order—and a room full of young children jumping and playing is often quite the opposite. This lack of parallel between teachers and parents has been the focus of my most recent research, which I am collecting data for and preparing to analyze the results.

A child’s health and wellbeing starts at the family level. When we see children who don’t take healthy eating and physical activity seriously, it’s the first place we turn for fostering a behavior change. There is no one-size-fits-all intervention, but below are four things that can help.

• Social support: Having someone to lean on within the family structure is crucial, whether it’s providing transportation to practice or simply sharing the activity. Kids who know physical activity is meaningful and that they can rely on someone for encouragement are always more motivated to stay active. This also reaches beyond the family structure. Some parents use social media for support with behavioral change. They need that daily interaction and can find it with people online. It’s all about finding the right support system.

• Role models: It’s amazing how kids are so easily influenced, even when parents and family members don’t realize it. For example, children should not only share in physical activity with their parents, but they should observe them participating in their own exercise routine like running or yoga. This helps the importance of physical activity sink in. It’s also great when parents practice what they preach by eating healthy foods and providing opportunities for their children to get involved like shopping at a local farmer’s market or trying new activities together.

• Holistic wellness: My research has always focused on physical wellness. But as I think more about overall health, and as I work with disadvantaged populations, I’m moving more toward a holistic approach to wellbeing. How can someone be physically well if they are not well emotionally or financially? All of these areas work together, so when people are faced with more pressing issues, physical activity and healthy eating often fall to the backburner. Setting and achieving goals in other areas of health and wellness can help families get to a place where healthy eating and physical activity become higher priorities.

• Accessibility: If people don’t have access to parks and trails or grocery stores with good fruits and vegetables at a fair price, it is much more difficult to stay active and eat right. Of course, just because people have access to these resources doesn’t mean they will use them, but it becomes impossible without access.

Whether you’re working toward a positive change with your child or just looking for helpful ways to stay active and promote healthy eating, consider these four tips.

• Plan outdoor/physical activities as a family. While the weather can sometimes be challenging in places like Minnesota, there are a variety of parks and lakes available to the public. It’s important to make physical activity a normal part of family time. Head out for a walk or find a playground nearby.

• Get kids involved. While kids need parents or guardians who are active role models in their health and wellness, they also need to feel supported in their own There are a number of affordable options like soccer offered at local parks, dance classes or even play groups that kids can enjoy with support from their parents or guardians.

• Make time for family meals. It’s important to allow 20-30 minutes for slowing down and sitting at the table together. Research from the shows students who engage in regular family meals are less depressed, have better grades and eat more fruits and vegetables and less fast food.

• Let your children help with food preparation at an early age. This can be as simple as letting your children help with washing fruits and vegetables. Not only will they see the importance of healthy food by working to prepare it, parents and guardians are more likely to prepare meals at home if it means quality time with their children. If they are too young for washing or cutting food, try kid-friendly meals such as personal pizzas—great for assembling a masterpiece by spreading the marinara and choosing toppings.

GOOD EYESIGHT

1. Diet good for the eyes:

Protect your eyes starting to take care of your meals. Nutrients such as omega-3 fatty acids, lutein, zinc, and vitamins C and E can help avoid eye problems such as age-related macular degeneration and cataracts, studies show that regularly eating these foods can help to launch a maximized state the best fit. The food is good for the eyes as:

Spinach, kale, collards, .. these foods green.
Salmon, tuna and other fatty fish
Eggs, nuts, beans, meat and other protein sources
Oranges and citrus fruits or juices.

A balance diet and healthy also helps you maintain a healthy body weight, makes you less likely to develop obesity and type 2 diabetes - cause of blindness in people leading large.

2. Quit smoking and non-smoking:

Smoking makes you more prone to cataracts, damage to the optic nerve and macular degeneration. You should try to quit smoking if you are smoking and do not stop thinking and will smoke if you have the intention to do it. It is not good for your health. Ideally you should stay away from cigarettes.

3. Wear sunglasses when outdoors:

Using the right kind of sunglasses will protect your eyes from the sun's ultraviolet (UV) rays. Too much UV light makes you more prone to cataracts and macular degeneration. Choosing the right sunglasses block 99% to 100% of both UVA and UVB rays. It also helps you reduce glare while driving. Some contact lenses still offer resistance to UV rays, but sunscreen is still good advice for you.

4. Use eye protection tools:

If you work with hazardous substances in the air or on the job or at home, wear safety glasses or goggles for the duration of your work is essential.

5. Relax eyes more when working with computers:

They focus too much on the computer can cause the following problems for your eyes:

Eyestrain, blurred vision.
Difficulty concentrating at a distance.
Dry eyes.
Headache.
Pain in the neck, back and shoulder pain jute.

** Please follow the following tips to protect your eyes:

Make sure that glasses or contact lens prescription is up-to-date and sufficient to use a computer.
Some people may need glasses to help with contrast, glare and eye strain when using a computer.
Position your computer so your eyes are level with the top of the screen. This allows you to look down slightly on screen.
Try to avoid glare on your computer from windows and lamps. Use an anti-glare screen if necessary.
Choose a comfortable seat support. Its position for your feet flat on the floor.
If you dry your eyes, blink more.
After about 20 minutes, rest your eyes by looking 20 feet in 20 seconds. At least every two hours, get up and leave for about 15 minutes.

6. Perform a visual inspection and periodic eye examinations:

Perform periodic eye examination can help you soon realize the problems that you can launch right eye in its first phase and early recovery treatment and not to be transferred to home segments worse. In addition, you should also talk to family members to be aware of your family have suffered genetic diseases of the eye or not, and can know the abilities themselves have suffered from the disease genetic term?

HEATHY EATING TEENS

A healthy diet can help you look and feel great. Don't follow the latest food fad: find out the truth about eating well.

Your body needs energy and nutrients from food to grow and work properly. If you don't eat a healthy, balanced diet, you could be putting your health and growth at risk.

A healthy diet also gives you the energy you need and can help you look and feel great. But eating well doesn't have to mean giving up all your favourite foods. A healthy diet means eating a wide range of foods so that you get all the nutrients you need, and eating the right number of calories for how active you are.

Beware of fad diets: they're rarely the best way to reach a healthy weight. Instead, use our tips to help you eat more healthily.

Get started

Don't skip breakfast. Some people skip breakfast because they think it will help them lose weight. But skipping meals doesn't help you lose weight and is not good for you, because you can miss out on essential nutrients. Research shows that eating breakfast can actually help people control their weight. In addition, a healthy breakfast is an important part of a balanced diet and provides some of the vitamins and minerals we need for good health. Whole grain cereal with fruit sliced over the top is a tasty and healthy start to the day.

Aim to eat at least five portions of a variety of fruits and vegetables a day. They are good sources of many of the vitamins and minerals your body needs. It's not as hard as it might sound: fresh, frozen, tinned, dried and juiced fruit and vegetables all count towards your total. So one glass (150ml) of fruit juice, smoothies and vegetables baked into dishes such as stews all count.

At snack time, swap foods that are high in saturated fat or sugars for healthier choices. Foods high in saturated fat include pies, processed meats such as sausages and bacon, biscuits and crisps. Foods high in added sugars include cakes and pastries, sweets, and chocolate. Both saturated fat and sugar are high in calories, so if you eat these foods often you're more likely to become overweight. Too much saturated fat can also cause high cholesterol. Learn more in Eat less saturated fat.
Make sure you drink enough fluids. Aim to drink six to eight glasses of fluids a day: water and milk are all healthy choices. Even unsweetened fruit juice is sugary, so try to drink no more than one glass (about 150ml) of fruit juice each day.
If you're feeling tired and run down, you may need more iron in your diet. Teenage girls are at higher risk of being low on iron, because they lose iron when they have their monthly period and they are still growing. Good sources of iron include red meats, breakfast cereals fortified with iron, and baked beans.

If you often feel hungry, try eating more high-fibre foods such as wholemeal bread, beans, wholegrain breakfast cereals, fruit and vegetables. Foods that are high in fibre are bulky and help us to feel full for longer, and most of us should be eating more of them.

If eating makes you feel anxious, guilty, or upset, or you're often worried about food or your weight, you may have an eating disorder. Help is out there: tell an adult you trust.

If you are underweight, you may not be eating enough. Restricting foods (or food groups) or not eating a balanced diet can stop you getting enough of the calories and other important nutrients your body needs. This can lead to weight loss. Being underweight can cause health problems, so if you're underweight it's important to gain weight in a healthy way. Your GP can help with this.

If you are overweight, you may be eating too much. Foods high in fat and sugar are high in calories, and eating too many calories can lead to weight gain. Try to eat fewer foods that are high in fat and sugar, such as swapping to low- or no-sugar fizzy drinks. A healthy balanced diet will provide you with all the nutrients your body needs. Your body mass index (BMI) can tell you whether you are a healthy weight – check yours with our BMI healthy weight calculator.

Don't follow fad diets. If you have an overweight BMI, aim to lose weight to bring your BMI into the healthy range. If you want to lose weight, it's important to choose your diet plan carefully. It can be tempting to follow the latest fad diet, but these are often not nutritionally balanced and don't work in the long term: once you stop, the weight is likely to come back. Diets based on only one or two foods may be successful in the short term, but can be dull and hard to stick to and deficient in a range of nutrients. The healthier, long-term way to lose weight is by combining long-term changes towards a healthy, balanced diet with more physical activity. If you're concerned about your weight, your GP can help.
Watch out for "low-carb" diets, or any eating plans that advise you to cut out whole food groups. This can be unhealthy, because you may miss out on nutrients from that food group. Low-carb diets can be high in saturated fat.

Eating too much saturated fat can cause high cholesterol, which can lead to an increased risk of developing heart disease. Other diets may involve cutting out dairy foods such as milk, yoghurt and cheese. These foods are high in calcium, which you need to ensure your bones grow properly. Choose lower fat dairy foods when you can – semi-skimmed, 1% fat or skimmed milk contain all the important nutritional benefits of whole milk, with less fat.

HEART DISEASE PREVENTION

1. Don't smoke or use tobacco

Smoking or using tobacco of any kind is one of the most significant risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack.

Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This increases your blood pressure and heart rate by forcing your heart to work harder to supply enough oxygen. Women who smoke and take birth control pills are at greater risk of having a heart attack or stroke than are those who don't do either because both smoking and taking birth control pills increase the risk of blood clots.

When it comes to heart disease prevention, no amount of smoking is safe. But, the more you smoke, the greater your risk. Smokeless tobacco and low-tar and low-nicotine cigarettes also are risky, as is exposure to secondhand smoke. Even so-called "social smoking" — smoking only while at a bar or restaurant with friends — is dangerous and increases the risk of heart disease.

The good news, though, is that when you quit smoking, your risk of heart disease drops almost to that of a nonsmoker in about five years. And no matter how long or how much you smoked, you'll start reaping rewards as soon as you quit.

2. Exercise for 30 minutes on most days of the week

Getting some regular, daily exercise can reduce your risk of fatal heart disease. And when you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater.

Physical activity helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes.

Try getting at least 30 to 60 minutes of moderately intense physical activity most days of the week. However, even shorter amounts of exercise offer heart benefits, so if you can't meet those guidelines, don't give up. You can even get the same health benefits if you break up your workout time into three 10-minute sessions most days of the week.

And remember that activities, such as gardening, housekeeping, taking the stairs and walking the dog all count toward your total. You don't have to exercise strenuously to achieve benefits, but you can see bigger benefits by increasing the intensity, duration and frequency of your workouts.

3. Eat a heart-healthy diet

Eating a healthy diet can reduce your risk of heart disease. Two examples of heart-healthy food plans include the Dietary Approaches to Stop Hypertension (DASH) eating plan and the Mediterranean diet.

A diet rich in fruits, vegetables and whole grains can help protect your heart. Beans, other low-fat sources of protein and certain types of fish also can reduce your risk of heart disease.

Limiting certain fats you eat also is important. Of the types of fat — saturated, polyunsaturated, monounsaturated and trans fat — saturated fat and trans fat are the ones to try to limit or avoid. Try to keep saturated fat to no more than 10 percent of your daily calories. And, try to keep trans fat out of your diet altogether.

Major sources of saturated fat include:

Red meat
Dairy products
Coconut and palm oils
Sources of trans fat include:

Deep-fried fast foods
Bakery products
Packaged snack foods
Margarines
Crackers
If the nutrition label has the term "partially hydrogenated," it means that product contains trans fat.

Heart-healthy eating isn't all about cutting back, though. Healthy fats from plant-based sources, such as avocado, nuts, olives and olive oil, help your heart by lowering the bad type of cholesterol.

Most people need to add more fruits and vegetables to their diet — with a goal of five to 10 servings a day. Eating that many fruits and vegetables can not only help prevent heart disease but also may help prevent cancer and improve diabetes.

Eating several servings a week of certain fish, such as salmon and mackerel, may decrease your risk of heart attack.

Following a heart-healthy diet also means keeping an eye on how much alcohol you drink. If you choose to drink alcohol, it's better for your heart to do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger. At that moderate level, alcohol can have a protective effect on your heart. More than that becomes a health hazard.

8 HEATHLY LIVING TIPS

1. Take a Tailgate Time-out :

Tailgating today has progressed far beyond burgers and chips. You'll find everything from cheese dip to spicy chicken wings.

Don't despair: Your tailgate spread doesn't have to sideline your weight loss plan. Grilled kabobs are great fare on the field. Just skewer veggies, fruits, and lean meat, and soak in your favorite marinade. Seafood, salsas, wraps, and stews are good eating, too. A Crock-Pot of chili -- loaded with high-fiber, high-protein beans -- is a classic tailgate dish (don't forget the Beano).

Just remember, alcohol is packed with calories. Enjoy your favorite brew, but switch it out for zero-calorie beverages as the party rolls along. It's all in how you play the game!

2. Sleep Tips to Help Kids' Weight :

Does your child get enough sleep? If not, it could affect more than sleepiness at school. Studies suggest there may be a link between skimping on sleep and being overweight. Sleep shortfalls may increase hunger hormones -- so kids eat more. Also, kids are less likely to get exercise (and burn off calories) when they're tired.

To help kids and teens get a good night's sleep :

Remove TVs, computers, and gadgets from kids' bedrooms.
Avoid large meals before bedtime.
Develop a regular bedtime routine.
Set firm bedtimes and wake times.
Make sure the bedroom is quiet, dark, relaxing -- and not too hot or cold.
Help kids quiet down a few hours before bedtime.
Heavy studying, text messaging, or video games should end in early evening.

3. Quit Smoking: You Won't Gain Weight :

If you've finally decided to kick the habit, there's good news : Quitting smoking won't make you gain weight over the long term. Some people pick up 4 or 5 pounds early on, but that's only temporary.

To quit successfully, experts agree, get help and support from your doctor, family, friends, and co-workers. A doctor or mental health professional can help you tailor an approach that best suits you. There are many FDA-approved medications to help people quit smoking.

Combine medication with other quit strategies -- like avoiding your smoking triggers or changing your daily routine -- and you greatly increase your odds of quitting for good.

Another tip: Some foods and drinks make cigarettes taste better; some make them taste worse. Try eating more vegetables and less meat -- and swap that coffee (or alcohol) for a glass of milk. Let your taste buds stifle those cravings!

4. Flu Vaccine? Who? You :

As temperatures get chillier and people spend more time indoors, flu season sneaks in. Because the flu virus can infect the lungs, it can cause a serious complication like pneumonia -- which can require hospitalization, even lead to death. That's why certain people must get a flu shot.

October or November is the best time to get vaccinated, but you can still get vaccinated in December or later. Flu season can start as early as October and last as late as May.

If you live with or care for a child under 2 years old, you are in a priority group for flu shots.

There are two types of flu vaccines: flu shots and nasal sprays. The flu shot vaccine is recommended for:

Children aged 6 months to 19 years.
Pregnant women.
People age 50 and older.
People of any age with chronic medical conditions such as asthma.
People living in nursing homes or other long-term facilities.

Others who could get Flu Mist nasal spray include healthy people 2-49 years old who are not pregnant.

Also, protect yourself and your child from catching or spreading viruses:

Cover nose and mouth with a tissue when you sneeze or cough. Throw it away afterward.
Wash your hands frequently with soap and water -- especially important after you cough or sneeze on them. Use an alcohol-based hand cleaner if necessary.
Keep you and your baby away from people who are coughing or sneezing.
Try not to touch your eyes, nose, or mouth -- since that's how germs are spread

5. Holiday Game Plan: No Weight Gain :

The challenges of holiday feasting are only too obvious -- wonderful smells and fabulous tastes. We do love our comfort food! But the traditional holiday weight gain is another matter. If it's a real problem for you, here's good news. With a few simple changes, you can enjoy the feast without gaining the extra 1 to 3 pounds that tend to become permanent baggage.

Here's your plan :

Don't arrive starving. Eat something small and healthy, like oatmeal or a whole-grain sandwich, before the big meal. That will keep you full until dinner.
Exercise every day. This means big holidays, too. Get the family out with you. Start a new holiday tradition that involves activity.
Establish ground rules with yourself. Eat dessert, but only a sliver, for example.
Keep track. Write down everything you eat. If you put it in writing, you're less tempted to overeat.
Eat smaller portions of high-calorie dishes. Enjoy, but don't pig out.
Save calories for the foods you love. Don't eat something just because it's there.
Chat more, eat less. Shun those high-fat appetizers at holiday parties.
If you know you'll have trouble resisting those favorite foods, plan for it. Cut back on eating early in the week. Get more exercise before and after the holidays. You can do this!

6. Sweet Potatoes: Winter Superfood :

It's one of the sweetest ways to make a healthful change -- get hot about sweet potatoes. These luscious orange tubers boast a wealth of antioxidants; phytochemicals including beta-carotene; vitamins C and E; folate; calcium; copper; iron; and potassium. The fiber in sweet potatoes promotes a healthy digestive tract, and the antioxidants may play a role in preventing heart disease and cancer.

The natural sweetness of a roasted sweet potato is delicious without any additional fats or flavor enhancers.

7. Exercise Your Brain: Go Dancing.

You know your heart benefits from exercise. Your brain does, too. Studies show that regular, moderate exercise -- 30 minutes of walking or a light one-mile run -- helps fight the effects of aging on the brain. No grueling workouts required!

All types of exercise count, including walking, bicycling, hiking, swimming, aerobics, and weight training. Ballroom dancing is another good one, especially fun on chilly evenings.


How does exercise work to prevent mental decline? Researchers believe exercise may stimulate the body to fight stress that's normally occurring in the brain -- stress that causes oxidative damage. All that good stuff from a little exercise!

8. Curl Up With Hot Coffee :

That wonderfully warming cup of morning coffee may have health benefits. The caffeine in coffee stimulates the brain and nervous system, and may lower your risk of diabetes, Parkinson's disease, mood problems, headaches, and even cavities.

Scientists have discovered coffee's many beneficial substances, including chlorogenic acid, a compound in the antioxidant family that may improve glucose (sugar) metabolism. Another perk is that coffee contains magnesium, a mineral that can also improve insulin sensitivity and enhance glucose tolerance -- thumbs up for preventing diabetes.

Another plus is that coffee is naturally calorie-free. Just don't load it up with extra calories from cream, sugar, whipped cream, and/or flavored syrup.

45 best heathly tips ever ( end. )

31. My smear campaign. Having a pap smear once a year. Not in our list of favorite things, but it's very important. However, the chance of survival is almost 100 percent if it is detected early. Be especially careful if you became sexually active at an early age, had multiple sex partners or smoke.

32. Understand hormones. Recent research suggests that in the short term (less than five years) use of HRT is not associated with increased risk of breast cancer, but that using it for more than ten years can be. Breast cancer is detected early in women using HRT, because they are more alert to the disease than other women.

32. Defeat sneeze. There are more than 240 allergens, some rare and others are common. If you are sneezing due to pollen, you should close your car window while driving, and you should avoid going outdoors from 05: 00-10: 00 am when pollen counts are highest.

33. Doggone. If you are allergic to cats, dogs, or other type of pet, you stop doing those things. Install an air filter in your home is one way. Or you should keep your pet outside as much as possible.

34. Sport is beneficial for improving asthma. Swimming is the best sport helps to cure asthma, but biking, boating, fishing, sailing and walking are also good.

35. The heat caused by the sun. Sunlight can penetrate your skin and damage the epithelial cells of the skin, which can cause skin cancer for you.
So you'll need sunscreen while driving, and you should improve your heat resistant swimming pool in the sun.

36. Aging fragrant. Stay away from sunscreens scented or flavored coconut oil or orange if you want your skin is kept fresh. These lotions contain psoralen, speed up the aging process. Avoid the sun, it's bad for your skin.

37. Sunscreen may just be a smoke screen. Sunscreen is not effective sun protection and helps you avoid the risk of skin cancer completely. And because people do not know how to use it in the best way, and they stand out in the sun too long.

38. Laugh and cry. Having a good sob is reputed to be good for you. So is laughter, has been proven to help heal bodies, as well as a broken heart. Research shows that laughing and crying helps you to regulate the body's stress, and it's good for you.

39. Rather than having their heads for nonsense has happened in the past and was gone. You may have the opportunity and make a lot more sense for you and everyone, trying to master life, make yourself comfortable and fun to forget something is gone.

40. You should need help from others to feel tough and deadlock. It would be helpful to you, do not stress yourself alone.

41. Always keep a reasonable moisture for the bedroom. Shower or bathe in the hot water will dry your skin and make it an early age. Warm water is much better for you. You should always keep essential moisture to the skin, and if possible, use a moisturizer to make skin moisture.

42. This is the rub. Improves circulation and helps your lymph glands to drain this way you towel off. Helping your lymph glands function can help prevent them from becoming infected.

When dried limbs and torso, brush towards your groin, legs and upper body towards your armpit. You can do so during gentle massage with your partner.

43. Diabetes. The study showed that this type of diabetes is often part of the metabolic syndrome (Syndrome X), which include high blood pressure and other risk factors for heart disease ..

44. Relax, it's just sex. Stress and sex make bad bedfellows, it seems. A survey of Americans showed that stress, kids and jobs are the key elements to reduce libido. With the advent of technology that allows us to work from home, the boundaries between work and personal life we have become blurred.

45. Sleep is good. Sleep will help you heal the problems of the body, especially heart disease and psychological disorders.