Having a regular skin care regimen is the first and most important step. You need to cleanse and hydrate your skin daily to make your skin healthier and more youthful, even as you age. What you need to keep in mind is to avoid harmful products that contain chemical ingredients and choose healthy, all natural skin care products.

If you happen to have lines, wrinkles or other signs of aging, then you need to start working to counteract this damage. While the only way to totally eliminate these flaws is through expensive surgery, great strides can be made by using all natural skin care products that are much less costly and better for you.

Cosmetic surgery can be very risky in that the end results are not always what you had envisioned when you began designing the new you. The changes are almost never as subtle as what you desire and sometimes don’t look “natural” at all. The goal is to look younger without people thinking you’ve had something done to you and that’s almost never the case with Cosmetic surgery - just ask Michael Jackson. You want people to think there’s a change, that you look great, without looking like some bride of Frankenstein experiment gone wrong.

Diet is a very important element here - what you eat directly affects your skin. Most people don’t think of diet when it comes to skin care, but if you eat a nutritious, balanced diet which contains lots of antioxidant-rich fresh fruits and vegetables, your skin will thank you. Antioxidants counter free radicals so that your skin can begin to heal itself.

Getting enough sleep will also make a big difference. Your body repairs itself while we sleep. Be sure to get enough sleep every night – treat it as a priority - and this will make a significant difference in the appearance of your skin.

By taking good care of yourself and using only natural skin care products, eating a healthy diet, and getting enough sleep, you’ll be on your way to a lifestyle which can reverse skin aging. This may sound general in nature but it’s the foundation of a healthier looking you. The important thing is to develop new healthy habits, stick to your routine and remember that you aren’t going to have instant results. Your new skin care regimen may take a few months before you really start to see the difference, but like anything of value, it’s well worth the work involved.

So what is the metabolism, exactly? The metabolism is a set of biochemical processes which break down our food and convert it into energy. There are two parts to our metabolism –anabolism and catabolism. Anabolism is a constructive phase; this consists of growth and cellular repair. Catabolism is a destructive process, where substances are broken down into less complex compounds which the body can gain energy from. Together, the two phases break down and distribute dietary nutrients throughout the body.

Here are a few easy ways to increase your metabolic rate…

1. Get regular exercise - A regular routine of exercise helps to burn off body fat and builds lean muscle. Muscle tissue requires more energy than other tissue – so the more muscle you have, the higher your metabolism will be. To get the maximum benefit, you should take your exercise in the morning.
2. Start the Day Right - Your metabolism slows down while you are asleep. Having a healthy breakfast helps kick start your metabolism for the day. Nutritionists suggest eating several small meals spread throughout the day – try to avoid having meals late at night, especially larger ones.
3. Adopt Healthy Lifestyle Habits - Eating too much sugar, drinking alcohol, smoking and other not-so-good-for-you habits have another unhealthy effect – slowing your metabolism! This contributes to weight gain, so try to kick your bad habits.

Different foods can boost your metabolism as well. The following offer items you can include in may diets…

Fiber – Fiber rich foods can help you to lose weight. Fresh fruits like pears, apples and strawberries are good, as are vegetables and unprocessed grains. Getting enough fiber improves digestive function and reduces cholesterol levels.

Fruits and vegetables with high water content – These foods make you feel full, counteracting the tendency to overeat. Watermelon, tomatoes, citrus fruits and other watery fruits and vegetables should be eaten regularly.

Protein – Lean protein is very important; good sources include egg whites, beans, tofu, shellfish, poultry and some fish.

Spicy foods – People tend to eat smaller portions of spicy foods. This is largely due to a tendency to eat more slowly and drink more water with these foods; this translates into a lower caloric intake. If you are accustomed to spicy food already, try adding a little more heat to your meals.

Olive oil – use this oil rather than saturated fats for your cooking. Olive oil also has Vitamin E and other antioxidants, making a much healthier (and more flavorful) choice for cooking.
 

An increasing number of people are suffering from diseases which are preventable; diseases largely caused by their diet. Foods which are high in sugar, fat and cholesterol are making us sick and are even killing many of us! There is plenty of information available about the horrible consequences which an unhealthy diet has on our bodies – just read some of the many reports from the CDC or the AMA and learn for yourself. I’m not trying to spread fear here, but it may be good to be a little frightened of an unhealthy diet. A lot of heart disease is preventable through diet, as is diabetes and obesity for the most part.

To change any bad habit, you, and only you, first has to decide that a change is needed. It’s a decision only you can make, plain and simple. It’s not going to be easy; changing your sugar consumption habits can be as hard as quitting smoking, since sugar is semi-addictive in nature and like other addictions, can cause some serious damage to your body.

Sugar is actually a toxin! Bet you didn’t know that; that’s why eating too much sugar can be so hazardous to your health. What we’re speaking of here is mostly refined sugar, which is not a natural product. In fact, before anything goes in your body, you should ask yourself whether it is or is not natural. If not, think twice before ingesting it.

Practice is really the best way to train yourself to resist your sugar cravings. When you find yourself hankering for sugar, try waiting five minutes before giving in. Try to take your mind off of the craving by doing something else. More likely than not, you’ll be over the craving after the five minutes have passed. Five minutes at a time, you’ll eventually manage to beat your cravings.

Set small, achievable goals for yourself. If you think you can’t do without those four sugars in your coffee, try waiting an extra hour, even two before you have it. Try this every day and it will become easier as you go. Of course, you can have that cup of coffee sans sugar; if this will help you get past the cravings, go ahead.

With determination and the decision that this habit needs to be changed, you can do it. Remember - you control your cravings, they don’t control you.
 

If you have been diagnosed with arthritis, there are things you can do to alleviate the symptoms.

Exercise

Getting regular exercise will keep your joints limber and can reduce arthritis pain. Be sure to stretch and warm up before exercise and to cool down and stretch afterwards. Low impact exercise like walking and cycling is best. Regular exercise will also increase the strength of your bones and joints.

Diet

Just as important as exercise is diet. A healthy diet which is rich in fruits and vegetables (many of which have anti-inflammatory properties) will go a long way towards easing the symptoms of arthritis. Losing weight is also helpful, since any extra pounds you are carrying puts additional stress on your joints. You may also consider using an herbal appetite suppressant like hoodia in order to facilitate quick weight loss.

Complementary and Alternative Medicine

Complementary and alternative medicine is gaining popularity as a way to reduce the pain and stiffness of arthritis. Some of the more commonly used therapies are massage, yoga, tai chi and magnetotherapy. Yoga and Tai Chi are especially beneficial exercises for arthritics. There are also herbal anti-inflammatory supplements which can help to reduce swelling and pain in the joints.

Non-surgical Procedures

Arthritis can also be alleviated with some non-surgical medical procedures like spot injections of steroids.

Hot and Cold Treatments

Ice is a standby for arthritis pain. It numbs soreness and also reduces inflammation. Heat is also useful, but works differently. Heat improves circulation and relaxes muscles and ligaments, which reduces pain and increases flexibility – which is why it is usually recommended over cold. However, the choice between heat and cold should come down to which gives you more relief from your arthritis symptoms.

Common cold therapy products include…

• Frozen gel cold packs: These are very convenient. Just keep them in your freezer and apply them as needed. You’ll want to wrap them in a dry cloth or towel before applying to your skin, however.
• Biofreeze: This is a topical pain reliever used for temporary relief of pain from arthritis and tendonitis. It is available in spray, gel pump or roll-on form.

Common heat therapy products include…

• Infrared heat: This heat penetrated deep into tissue to reduce pain; a infrared heating belt is a good choice, since it can be used nearly anywhere.
• Spa or hot tub: A portable sauna works great to provide arthritis relief and is easy to move around. If it’s within your means, however, installing a sauna or hot tub in your home is also a good idea.
  Arthritis gloves: These gloves provide both warmth and a little bit of compression, while leaving the fingertips open so you can still work with your hands. They can be worn all day without adverse effects.

Every person has a different level of physical activity and a different metabolic rate, so the exact number of calories needed depends on the individual. However, everyone needs about the same amounts of seven essential nutrients; so without further delay:

• Vitamin A – We all know that vitamin A is good for our eyes, but it also is healthy for the skin and for immune function. Carrots, cantaloupe, summer squash and green leafy vegetables are all good sources of this vitamin.
• Vitamin B12 - Vitamin B12 helps give a higher energy level and nervous system health, which helps establish mental and emotional clarity and stability. Meat, eggs and dairy products are good sources of B12.
• Vitamin C – This vitamin boosts the immune system, can help alleviate cold and flu symptoms and is a powerful antioxidant. Many older people suffer from iron deficiency, which can be helped by having vitamin C along with your food – the vitamin helps your body absorb iron from your food more efficiently. You can get vitamin C from citrus fruits and juices, as well as from some vegetables.
• Vitamin D - Vitamin D helps you to absorb calcium more efficiently, keeps your skin healthy and is essential for bone health. You can make Vitamin D on your own – you just need 20-30 minutes of sun two to three times weekly. You can also get Vitamin D in your diet from eggs, tuna, enriched milk and mushrooms.
• Protein – People over 50 should have at least five ounces of protein daily. Meat, eggs, beans and dairy products are good sources of protein.
• Folate - Folate helps your blood to bring more oxygen to the body. The best sources of folate are spiach, kidney beans, strawberries, peas, romaine lettuce and broccoli.
• Calcium - this is one of the very most important mineral nutrients, especially for older people. Those over 50 should have at least 1,200 milligrams of calcium each day. The richest sources of calcium are dairy products, but calcium is also found in green leafy vegetables, cereal and some enriched juices.

If your diet is coming up short in terms of any of these seven nutrients, you may be in need of supplementation. High quality nutritional supplements are available which can help your body get what it needs to stay in peak health.

The Fountain Of Youth Just May Be Your Refrigerator!

There are plenty of natural items which are probably in your kitchen which can help to tighten your skin.

Honey, egg whites, oatmeal, cucumbers, avocados, yogurt, bananas, olive oil and vitamin E capsules can all help to tighten your skin when applied directly. Make a paste out of one or a combination of these ingredients and leave on your skin for 20 minutes before rinsing off.

Most people apply these ingredients to their face and neck, but they are equally effective anywhere on your body – it’s probably best to apply these in the bathtub if you plan on using them as a body mask!

Alternatives to Surgery

While surgery is certainly an option for tightening your skin, there are some other alternatives; not everyone is interested in having surgical intervention to counteract loose skin.

You can perform resistance exercises three or four times per week to build new muscle under your skin, which will cause it to tighten. You can also help achieve tighter skin by eating the right diet. This includes ample lean protein and drinking lots of water.

Over the Counter Products That Contain Natural Ingredients

Personally, I prefer to avoid putting chemicals on my skin. There are skin care products you can find which are made only of natural ingredients and are effective at tightening the skin. Make sure to look for products which contain natural ingredients when you are trying to reduce lines and wrinkles and get tighter, more youthful looking skin.

Natural products made from fruit and vegetable extracts will nourish your skin with vitamins and minerals which can help lend a healthier appearance. There are a number of excellent products which you can buy online or at your local shops which are made from natural ingredients – just be sure to read the labels before buying.

Now of course, none of these options will be effective for any longer than you are actually using them, so be sure to choose something which you are comfortable with using at least once a day before buying any kind of skin cream. Keep in mind that nothing is going to provide instant results. Be realistic and stick with your regime for a while before deciding whether or not to move on to another one. Remember, natural products usually take a little longer to produce results – but the wait is worth it.

Look into the ingredients in any cream you are thinking of buying; make sure it contains no ingredients you are allergic to. Even natural products can have adverse side effects if you are allergic to the ingredients. There are several options for tightening your skin naturally. Give it some though and go with a treatment which works best for you. Before long, your skin will be looking healthier and tighter.

Being fatigued is your body’s way of telling you that you’ve been overdoing it or not getting enough food or sleep. Of course, there are also many medical conditions and diseases which can also cause fatigue, so it’s probably a good idea to ask your doctor first if you are suffering from severe or chronic fatigue. However, if it’s just your over-scheduled life that’s causing you to feel a little lacking, the cure is pretty simple. You need to focus on sleep, nutrition, relaxation and hydration.

These are four very important things for your overall health and they don’t come in a bottle. Well, water can of course and people will try to sell you special beds, but you really don’t need these; you do need sleep and water though. While this may seem such a common sense thing that it doesn’t bear mentioning, think about it for a minute. How often do you actually drink two liters of water in a day? How often do you get a full eight hours sleep? And when it comes to nutrition, you probably hear a lot of half-baked diet advice about avoiding some foods and loading up on others, rather than the much healthier habit of eating, small, frequent meals which are varied and nutritionally balanced.

Another thing you no doubt hear a lot about is the enormous number of energy drinks, bars and supplements out there. All of them are extensively advertised; and all promise to give you a higher energy level if you’ll only buy them. Now they can’t all be telling the whole truth. Think back to the basics of nutrition. You can make energy from three things and only three things – proteins, carbohydrates and fats. That’s it; all other nutrients just help you to use the energy made from these three primary sources. This means that no pill or energy drink can give you the same kind of energy as you get from food. Guarana, caffeine and all of those other energy boosting supplements are just stimulants; the effect is only temporary and we all know about the crash that comes later.

To put it simply – energy means calories. If there’s no calories, it’s not real energy. While there are no supplements which can offset unhealthy lifestyle habits, by just adopting a healthier set of habits, you’ll have no need for these energy supplements. Now it may take some doing to adjust to living a healthier life, the results will be more than worth the effort.

If you’re in need of more energy, the first step is to start keeping an energy log. Track the following for two weekdays and a weekend – when you eat (it doesn’t matter as much what you’re eating, but keep track of the time), when you sleep and for how long, what beverages you consume and how much, any and all relaxation taken that day and a record of how much energy you had – track highs and lows. Now start your log and we’ll compare notes in two weeks. At that point, we’ll talk about your results and how you can increase your energy level.

First, you should eliminate or severely curtail saturated fats, trans fats, cholesterol and sodium. This will mean avoiding fried foods and some foods which you may even think of as healthy ones. Some other foods you’ll want to avoid include most cereals, crackers and prepared soups- these tend to be high in sodium. Be sure to read the nutritional information labels on foods before buying. The biggest part of a healthy diet should be fresh fruits and vegetables, whole grains and small amounts of fat-free dairy and very lean meats. Fresh foods give our bodies the nutrients they need – meaning that you don’t need those synthetic products. A diet rich in fresh, natural foods also has plenty of fiber, which helps in losing weight and regulating cholesterol levels.

High fiber foods also improve the function of the digestive system, can increase metabolism and also make us feel fuller. This means you’ll have less urges for in between meal snacks and eat smaller portions at meal times. Protein rich foods have a similar effect; you should get plenty of fiber and protein at each meal. These tips will give you a good basis for starting a healthy diet.
]]> http://www.totalbeautyandhealth.com/weight-loss/how-to-plan-a-healthy-diet/feed/ http://www.totalbeautyandhealth.com/fitness/how-to-attack-child-obesity/ http://www.totalbeautyandhealth.com/fitness/how-to-attack-child-obesity/#comments Wed, 21 Jan 2009 01:49:33 +0000 The TBH Team http://www.totalbeautyandhealth.com/?p=185 A shocked silence fell over the attendees at a recent conference of the American Heart Association when it was announced that almost one third of U.S. children are overweight, with about 20% being obese. The CDC (Center for Disease Control) states: “The prevalence of obesity among children aged 6 to 11 more than doubled in the past 20 years, going from 6.5% in 1980 to 17.0% in 2006. The rate among adolescents aged 12 to 19 more than tripled, increasing from 5% to 17.6%…An estimated 61% of obese young people have at least one additional risk factor for heart disease, such as high cholesterol or high blood pressure.”

Now, we can all agree why obesity has become such an epidemic among U.S. children – poor diets and lack of exercise. The 2007 YRB Survey indicates that teenagers are also slipping into a dangerous pattern of unhealthy diets and low activity levels:

• About 80% ate fruits and vegetables less than five times per day the week before the survey was administered.
• About 35% drank a can, bottle, or glass of soda (not including diet soda) at least one time per day during that same period.

This unprecedented rise in the prevalence of obesity seems set tocontinue and will likely place our nation’s health care system into crisis as it struggles to cope with a massive increase in heart disease, diabetes and other weight-related illnesses in the coming decades. The American Academy of Child and Adolescent Psychiatry is in agreement with all the other medical authorities here – these health problems are directly attributable to obesity.

In the developed world, childhood obesity is already at shocking levels. It is also on the rise in the developing world; unless some changes are made, a global healthcare crisis seems unavoidable.

It is well known that eating breakfast improves academic performance. However, many teenagers think that skipping this meal will help them to stay slim and attractive; which is entirely wrong! When children skip breakfast, they usually more than make up for it by snacking more frequently and eating more at lunch and dinner. Breakfast is the one meal which should not be skipped and this needs to be ingrained in our children from a young age.

Children have plenty of healthy breakfast options open to them – breakfast should include protein, carbohydrates and fruit. Remember, breakfast should make up at least a third of you daily nutrients! Cheese, eggs, yogurt and peanut butter are all good choices which children enjoy.

For carbohydrates, cereal is a good way to go. Give your kids cereal which contains plenty of fiber (2g/serving or more) but is low in sugar (10g/serving or less). Fiber helps you feel full and prevents snacking. Oatmeal or whole wheat cereal are also good choices.

Waffles with fruit or light syrup or toast are also excellent carbohydrate options. Make sure you work in some fruit at breakfast, since it can be hard to get the recommended daily servings otherwise. Even some sliced strawberries or bananas in yogurt or on cereal can fit the bill nicely.

And don’t forget exercise – this is equally important. Encourage your child to get involved in sports or other physical activities, which will help them to increase their metabolism and burn off more calories from their diet.
 

In this economy, it can be very costly to eat right and take the right supplements for ultimate wellness so many of the products we review and promote are special offers and have discounted pricing.

While we all want to look and feel good, being “healthy” and living a vibrant life should be our number one goal when it comes to our health. The old mantra, “its not how you feel, it’s how you look…” doesn’t carry much real weight any more. So, how’s your intake of non-processed foods? How are your joints feeling? What physical conditions do you need to take action on this year? How much exercise are you really getting? Do you look and feel the way you want to?

Whatever your health plans are this year, we thank you for visiting and hope we can be a factor in helping you reach your goals.
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