Muviza Healthy

Wednesday, February 3, 2016

8 Awesome Oxygen Facial Treatment Advantages for Glowing Face Skin

8 Awesome Oxygen Facial Treatment Advantages for Glowing Face Skin - Do you miss your old baby soft skin? Is it very hard for you to face the mirror due to your pollution hit face that has turned lifeless? Because of the polluted world we live in, our facial skin does turn dull and enervated. But then, worry not! Oxygen facial is one super-good way of bringing back to your face that lost glory. Want to know the benefits of it? Then you shouldn’t miss this post!

Oxygen Facial Benefits – Top 8:

1. Glow With Moisturization:

Oxygen facial seems to be a dramatic solution for ladies struggling with excessive dryness. Pollution hit faces don’t just look lifeless, they also go dry beyond repair. You can offer your skin the deep penetrating moisturizing benefits offered by the oxygen facial. This level of moisturization restores the normal pH level of your skin. It prepares the skin against future sun damage as well.

2. Feel The Blush:

Missing your old sheen and radiance? Take the rescue of oxygen facial and rejoice the lost blush in your skin once again. Oxygen facial removes impurities with a burst of fresh oxygen on the epidermis. It imparts life to dead skin that looks dull and dry. It results in increased blood circulation in the facial tissues. Increased blood circulation increases the quality of the skin’s coat – the epidermis. Skin regains its lost natural blush with the splash of magical oxygen facial from the first sitting itself.

3. Acne-Free Face:

Acne is a result of trapped oil and dirt in the open skin pores. Oxygen facial reduces the pore size and offers deep cleansing. As a result, the pores shrink. Skin gets freedom from trapped dirt, dust, oil and sebum. The end results are – Acne free glowing skin, radiant appearance and a pinkish tint.

4. Welcome Youthfulness:

Oxygen facial offers the beauty of youthfulness with its amazing oxy therapy. Oxygen fights free radicals in the skin which are responsible for ageing. It triggers the production of collagen that is a firming and skin tightening natural skin agent. As a result, wrinkles reduce, fine lines diminish and age spots lighten. Thus, the skin regains its youthful appearance.

5. Blemish Free Skin:

Oxygen facial detoxifies the skin against harmful toxins collected due to stress and pollution. The irradiation of such toxins reveals a fresh, youthful and fairer skin that is free of blemishes like acne marks, age spots and sun spots. Nonetheless, oxygen facial offers the best detoxification benefits to human skin’s epidermis.

6. Well Toned Skin:

Oxygen facial single handedly offers the goodness of moisturization, detoxification and skin repair. The release of fresh oxygen on skin’s epidermis gives room to cell regeneration. It eventually clears dead skin from the surface. As a result, the facial skin gets evenly toned with no hints of cracks, dryness and peeling.

7. The Fairness Club:

Get involved with the fairness club after tasting the numerable skin benefits offered by oxygen facial. Oxygen facial removes dullness from the skin. It triggers collagen formation and guards the skin against sun damage. It also hampers the production of melanin. Thus, the skin not just gets up to two tones fairer; it is also guarded against future dullness and damage.

8. Instantaneous Glow:

It is not hard to guess that oxygen facial offers a glowing skin, especially after knowing the number of skin benefits it offers. However, it is still worth mentioning that oxygen facial is also a perfect party facial. This is because it imparts instantaneous glow to skin and makes you party-ready on the spot. If you look forward to an instant glow, oxygen facial should be your destination. The best part about oxygen facial is that it is suitable for all skin types. It offers its goodness to even sensitive skin with no side-effects. Feeling convinced about trying this miraculous oxygen facial at home? Already a great fan of the benefits offered by oxygen facial? Do share your valuable feedback with us in the comments section!

Healthy Food

10 Best Healthy Foods for Skin Treatment Problems

6:19 PM Comment

10 Best Healthy Foods for Skin Treatment Problems - Having skin problems? Is it too dry, too rough or just too oily? Skin problems can lead to many issues; they can even result in loss of confidence and self-esteem. So, what can you do about it? Well, there are certain super foods that actually help your skin glow. Want to know what they are? Read on!

Let’s have a look at the 10 best foods to fight skin disorders:

1. Blueberries:

Blueberries are crammed with vitamin C, a powerful antioxidant. Not only do they taste great, but they also help rid you of skin problems like scarring and pigmentation. The antioxidant property helps eliminate damage-inducing free radicals and is great for the skin. You can also think of including other sources of antioxidants like dark chocolate or red wine. Eating raw fruits and vegetables is healthier, as they have been found have higher antioxidant levels (1).

2. Fatty Fish:

Fatty fish like mackerel, salmon and sardine are great for the skin. They are crammed with omega-3 fatty acids that not only provide the right oil balance, but also help remove free radicals from the body. The essential omega-3s don’t end up clogging the pores, and the oil is good even for people with oily skin. If you are on a strict diet, you may be tempted to forgo fat. But omega-3s are healthy fats and are necessary for supple and glowing skin (2).

3. Whole Grain:

While you regularly consume processed white bread or pasta, the foods that are known to raise insulin levels, you may want to consider opting for whole-wheat or multi-grain bread or flour in your diet. The low level of processing ensures that the amount of dietary fiber you ingest is optimal, which in turn ensures that your digestive problems aren’t reflected on your skin and your skin is healthy (3).

4. H2O (Water):

You must have a decent amount of water to ensure good looking skin. If you don’t have the required amount of water, your skin might appear dry and dull, and will not take on a supple and glowing feel. As you lose water, you must remember to have enough to ensure that the skin doesn’t dry up. Stay away from energy drinks and sugary beverages that can spike insulin levels (4).

5. Green Tea:

One of the best remedies for bad skin, green tea contains many age-fighting and free radical eliminating antioxidants that can help remove scarring and pigmentation in the skin. It has also been shown to combat aging effects and is even a good source of water (5).

6. Yogurt:

Yogurt contains ‘healthy bacteria’, also known as probiotics that help aid the digestive process. These digestive problems can lead to other conditions like skin infection or inflammation. Thus, yogurt is one of the best foods for good looking and healthy skin (6).

7. Sweet Potatoes:

Vitamin A is one of the essential nutrients for skin health. Sweet potatoes are crammed with Vitamin A, which actively helps reduce wrinkles and aging effects (7). Many topical creams boast of vitamin A as the active ingredient that helps remove wrinkles. However, using topical creams can lead to dry and flaky skin. Hence, it’s better you include sweet potatoes in your diet.

8. Broccoli:

One of the most popular calciferous vegetables, broccoli is healthy food for skin problems and it is crammed with Vitamin E, one of the best nutrients for skin and hair health. Vitamin E helps keep the skin hydrated. Broccoli also contains other essential nutrients like vitamins A and C, both of which help eliminate free radicals and fight aging. The darker/greener the broccoli, the more antioxidants it contains, and the healthier it is (8).

9. Avocados:

Rich in healthy fat and other essential nutrients like vitamins A and C, avocados are one of the best foods for skin health. It helps the skin derive essential healthy fat and the antioxidants help eliminate pigmentation, scarring and help enhance the complexion. Many face mask recipes use avocado due to its emollient and skin-healthy properties. However, they can have reverse effects on clogged pores and people with acne prone skin (9).

10. Vitamin D:

This is the only vitamin that the body produces in sunlight. It is also the only vitamin that generally doesn’t form a part of our diet. However, it’s especially important for fighting aging lines and eliminating free radicals. Usually, you can get the required amount of vitamin D in your diet through supplements (10).

So, what are you waiting for? Start Including these Top 10 Best Foods for Skin Treatment Problems to fight skin disorders and watch your skin glows! Do you follow any particular diet for skin problems? Tell us about it by shooting a comment below!

Healthy Skins

10 Very Superfoods to Get Glowing Skin This Winter Season

6:05 PM Comment

10 Very Superfoods to Get Glowing Skin This Winter Season - Do you have dry and itchy skin? Do winters make your skin pale and lifeless? Winters can be especially harsh on the skin, and you may buy a dozen moisturizers to combat dryness but to no avail.

Let’s have a look at Top 10 Superfoods to make your skin glow this winter season:

1. Olive Oil:

Olive oil contains many nutrients like vitamins A and E, and fatty acids. It has emollient properties that help hydrate the skin and maintain its suppleness and flexibility. Olive oil is rich in antioxidants that eliminate free radicals and prevent discoloration and other damage (1).

2. Avocados:

Avocados contain loads of nutrients like vitamins A, C and E. They also contain monounsaturated fats, which help the skin acquire and retain moisture. Avocados are also a storehouse of minerals that are essential for a healthy skin (2).

3. Grapefruit:

Grapefruit is rich in vitamin C. Vitamin C helps fight many skin ailments. Grapefruits are also rich in lycopene, a chemical that helps keep the skin smooth and protects it from UV rays (3).

4. Broccoli:

Broccoli is a cruciferous vegetable that is good for the skin. It is rich in Vitamins A and C. Vitamin A helps keep the skin healthy and reduces scars. Vitamin C helps to maintain collagen production (4). Broccoli also contains B-vitamins that help reduce dry and flaky patches.

5. Carrots:

Carrot is one of the must have superfoods for skin in winter season. It is rich in Vitamin A (5), and other antioxidants, which help keep the skin healthy, nourished and glowing. These antioxidants help fight wrinkles, discoloration, and scars. Carrots also contain lycopene, which protects the skin from the harsh sun rays.

6. Spinach:

Apart from being a rich source of iron, spinach is also another must-have if you want to have glowing skin. The leafy green is a storehouse of nutrition. It contains Vitamins A and C, and antioxidants that fend off all sorts of skin infections. Spinach is rich in iron and can help you fight anemia and adds color to your pale skin (6).

7. Almonds:

Almonds are natural emollients that hydrate your skin and prevent dryness. They are also rich in Vitamin E, which helps protect the skin from the harmful UV rays of the sun. Almonds contain many antioxidants that combat the signs of aging on your skin (7). Now that’s something anyone would love, right?

8. Salmon:

One of the best remedies for dry and flaky skin is omega-3 fatty acids. Fatty fish like salmon are a rich source of omega-3 fatty acids and Vitamin D. Both of them work wonders for your skin (8).

9. Green Tea:

Green tea is one of the best foods available on the planet, and no wonder it is full of antioxidants, which eliminate free radicals and prevent flaky skin. The antioxidants also help reduce fine lines and wrinkles (9).

10. Dark Chocolate:

Who doesn’t love dark chocolate! Given a chance, you would prefer it to anything else, wouldn’t you? Dark chocolate is one of the best foods to keep your skin looking and feeling wonderful. It contains flavonols that help the skin glow even in the harsh winter. It also offers sun protection to your skin naturally (10).

These are the top 10 superfoods to make your skin glow this winter season. So, go right ahead and include the foods in your diet and flaunt a flawless skin this winter season. Let us know the compliments you receive for your glowing complexion. If you have more tips on winter skin care, please share with us by commenting in the box below!

Healthy Skins

6 Simple Easy Quickest Tips To Get Healthy Skin

5:56 PM Comment

6 Simple Easy Quickest Tips To Get Healthy Skin - Your personality is the wholistic representation of who you are in another persons eyes. And hence, your skin plays a very important role in how you are perceived. Beautiful and healthy skin, it will add to your personality by simply saying that i care enough about myself to care about everything around me as i am a part of my surroundings. That is why we spend thousands of bucks on cosmetics and in beauty parlors for skin care treatments. As much as those work for the last minute touch up, there are many things you can do on a daily basis to keep your skin healthy.

5 Causes For Skin Damage:

But before we give out the healthy skin tips, we have to make a mention of what is it that causes so much damage to your skin. Below mentioned are the reasons.

1. Lack of hydration:

Just as you need to hydrated to avoid feeling the sensation of an extremely dry throat, it is essential to hydrate to keep away the dry and stretchy feeling from your skin. The skin cells are also made of water and need to be replenished for the skin to stay hydrated. Drinking a lot of water is the only way to go about this because water is claimed to be the best food for skin.

2. Smoking:

Whatever the reasons you started, by now you must have realized that it does nothing to reduce your stress levels. The only thing it does manage to do apart from making you prone to various respiratory and heart troubles is dry your skin out and make you look like a cracked board. So quit!

3. Sun damage:

How amazing those few hours of fun in the sun make you feel! But then when you look at yourself in the mirror, you face falls. Literally. For the damage your skin has suffered due to exposure to the UV rays is apparent. You cant avoid the sun but you can use sun protection. Never forget it.

4. Lack of exercise:

It makes you fat of course and that introduces very many more health problems but it also plays a role in the lack of luster in your skin. There isn’t enough flow of blood which is essential for the oxygen to travel across the body to each cell including the skin cells.

5. Bad eating habits:

The skin needs different nutrients and those fast food joints you love are not where you will find it! Feed your skin the right food and it will respond with that lovely look you want. Tit for tat!
Now that you know what you need to stop doing. Here are the tips for healthy skin.

How to get healthy skin:

Tip 1: Minimal makeup

Ladies, can you please minimize makeup usage? It is really not necessary to always use a blush, concealer, foundation, mousse or whatever it is. It may add a fine coating to your skin making it glowing skin, but what about your real skin? Is it really glowing? No matter how expensive the brand is, it damages your skin to a large extent. We are not asking you to throw them off your shelf; keep those away for special days. The rest of the days, tone and moisturize your skin, use sunscreen. Let your skin breathe.

Tip 2: Face cleansing

This has been told by all beauty experts umpteen times when asked how to maintain healthy skin. Even if you are too tired after a long party, cleanse all dirt and makeup from your skin. Your face needs to be cleared of all the chemicals in makeup. The makeup acts as a tight mask on your face keeping your facial pores clogged. If you go to bed with all these makeup on, you’ll wake up the next morning with a huge embarrassing pimple.

Tip 3: Slather on sunscreen

Sunscreen is a must for your skin. The rays of the sun are harmful beyond thoughts. Skin cancer, premature aging, skin rashes all of these are caused when your skin gets too much exposure to the sun without any protection.

Use a big dollop of sunscreen with SPF on your face whenever you are going out to protect your skin of all the anomalies caused to your skin by the harmful sun rays. Do not care for the season or whether the sun is out today or it’s cloudy. Use sunscreen always. Beauty experts also advise using sunscreens even if you are at home or inside a car or even if you on a flight. Celebs swear by SPF measured sunscreen to keep skin healthy and free from any diseases or ugly tanning.

Tip 4: Exfoliating face

All the healthy skin tips for women say that you should exfoliate your face at least twice a week. Scrubbing your face will rid your facial skin of all the dead cells that might have clogged your pored leading to acne breakouts, blackheads and whiteheads. Scrubbing your face will also improve your complexion, adds a glow to your skin and also clears your skin of all toxins. Don’t keep your skin scrubbing daily, it will make your skin look even drier.

Tip 5: Moisturize

Yes, other than keeping yourself internally hydrated, also use a good moisturizer to feed your skin. Moisturizers do not add a great deal of moisture by themselves but they lock in the present moisture and are hence essential to keep your skin hydrated. After a bath, make it a routine to moisturize your face daily to keep it hydrated. Before bedtime, place a towel soaked in warm water on your face and keep for some time. This way the pores of your face will open allowing the moisturizer to soak into your skin.

Tip 6: Eat proper food to get healthy skin

Food provides life to your skin. Everything you eat in your everyday life contributes to a healthy skin. Only that you have to cut out on some and add some more.

a. Vitamin C rich foods:

Have fruits and veggies rich in Vitamin C. Vitamin C manufactures collagen that is responsible for the firmness of your skin. So you quite well understand that lack of vitamin C in your diet will lead to the formation of wrinkles at an early age. Vitamin C is also an anti-oxidant that prevents collagen damage. With Vitamin C rich foods in your diet, your skin will not suffer from dryness, wrinkles and fine lines around eyes or lips. Have all citrus fruits, strawberries, broccoli and red peppers to tone up the younger look skin.

b. Vitamin A:

Who doesn’t want a smooth complexion? We all do, but for that we don’t need to spend thousands of bucks when we have the solution in our refrigerator. All red, orange and green leafy veggies are rich sources of beta-carotene (a form of Vitamin A). It is necessary for cell formation and therefore your skin surface stays smooth and touchable. Carotenoids also protect skin from sun. Turnips, sweet potatoes, carrots, spinach, squash all of these are rich sources of Vit A.

c. Healthy fats:

Nuts are fatty and are not good for health; that is a misconception. Of course nuts are fatty, but they are filled with healthy omega-3 fatty acids. This falls under that healthy category of fats that is essential for us. Have a handful of almonds and walnuts daily for a supple looking clear skin. Flax seeds are another good option to consume omega-3 fats. If you are a non-vegetarian, have salmon atleast twice a week. This fish is also rich in omega-3 fats.

The oil you cook your food in should also be taken care of. Switch over to olive oil which is a rich source of mono-unsaturated fats. It will bring a radiant glow to your skin.

d. Tomatoes:

Tomatoes doesn’t need a very special mention when it comes to healthy facial skin. They contain a magical ingredient called lypocene which is an anti-oxidant that helps fight old age. It can keep your skin at bay from all old age signs like wrinkles, dark spots and patches or saggy skin.

e. Zinc and iron:

Eggs, lean meat, oysters and cereals supply a good mount of zinc and iron to your body that imparts that much wanted celeb like glow. Zinc helps in cell production and natural weariness of dead cells giving your face a fresh look. Iron is needed to carry oxygen through the body that gives a blushy glow to your face.

f. Fibers:

If you are the one suffering from acne often, its time you think of including fiber-rich foods in your diet. One of the reasons for acne breakouts is indigestion. And the best solution discovered so far to improve your digestive system is having foods rich in fiber. Having whole-grain breads, brown rice, apples, bananas, oatmeal are proved solution to minimize acne.

g. Water:

Drink enough water throughout the day to keep your skin hydrated. Do not allow your skin to feel thirsty. For a soft, supple and dewy look, water is a must. Follow this diet regime for a healthy skin and cut down on all fried and unhealthy fatty foods.

Your skin will thank you!

Lose Weight

4 Kind of Healthy Metabolism Fact and Myths You Should Know

5:46 PM Comment

4 Kind of Healthy Metabolism Fact and Myths You Should Know - Why can one person eat like a growing teenager and not gain a pound, while another person's every indulgence shows up on the scale? Chalk it up to individual differences in metabolism, muscle mass and physical activity. Metabolism is the process by which our bodies convert what we eat into the energy we need to survive and function. It powers everything from breathing to blinking. A fast metabolism is like a hot furnace that burns through fuel (calories) quickly. A slow metabolism needs less fuel to keep a body running.

It's tempting to throw up our hands and blame weight issues on a slow metabolism, but there are ways to support metabolism and maintain a healthy weight.

1# Claim: Our metabolic rates can't change.

The truth: While it's true that genetics help determine our metabolic rates, we can boost metabolism by increasing lean muscle mass. Muscle burns more calories per hour than fat, which means that people with lean, muscular bodies need more calories to function than people with a higher percentage of body fat.

Our muscle mass decreases as we age, and this contributes to a slower metabolic rate. But you can counteract this process by picking up the weights to help lessen this decline.

2# Claim: A diet of green tea and chili peppers will boost metabolism.

The truth: No magic food will speed up metabolism. Some studies have shown that green tea and hot chilies temporarily boost metabolic rates, but the lift isn't enough to offset eating too many calories.

The path to healthy weight loss is through portion control and a balanced diet filled with nutrient-rich foods, not through a diet doused in chili peppers.

3# Claim: Eating late at night slows metabolism.

The truth: It's the extra calories — not when you eat them — that cause weight gain. There is little evidence to support the fact that eating after 8 p.m. causes weight gain. However, you may be more likely to snack mindlessly in the evenings while watching television. Calories in these snacks add up, and that can cause weight gain.

4# Claim: Very low calorie diets and skipping meals can jumpstart weight loss.

The truth: Weight loss is all about creating an energy deficit — ingesting fewer calories than your body expends each day — but creating too large of a calorie deficit can backfire. Our bodies are smart and programmed for survival. Severely limiting calories can make your body think it's entering a famine, and that it needs to do more with fewer calories. Your body adapts to the restricted caloric intake, and uses fewer calories to perform the same tasks.

Healthy Drink

What Does the Benefits of Tea for Health? Check It Out!

5:33 PM 1 comment

The Health Benefits of Tea - Across the country, restaurants, cultural venues and retail shops serve premium teas, while most supermarkets, convenience stores and vending machines are stocking bottled tea, What Does the Benefits of Tea for Health? Check It Out!

According to the Tea Association of the U.S.A. Inc., the number of Americans who will drink tea today is over 158 million, about half of the U.S. population. And, the trend of increased consumer purchases of tea is expected to continue over the next five years.

Ever since 2737 B.C., when Chinese legend says leaves from an overhanging Camellia sinensis plant fell into Emperor Shennong's cup of boiling water, tea has been recognized by cultures around the world for its capacity to soothe, restore and refresh. Far from being a fictitious promise, tea has been lauded for an array of potential health benefits — from reducing cancer and heart disease risk, improving dental health and boosting weight loss.

Tea and Heart Health

The strongest evidence is on the side of heart health, attributed to the antioxidant effects in tea, Studies that looked at the relationship of black tea intake and heart health reported decreased incidence of heart attack, whereas drinking green tea was associated with lower total cholesterol, LDL and triglycerides, and higher HDL (the "good" cholesterol) levels.

Can Tea Prevent Cancer?

Support for tea's cancer prevention benefits is less compelling. It has been suggested that polyphenol compounds — particularly catechins — in tea may play a role in preventing cancer. However, studies related to black tea and different types of cancers have been extremely limited or conflicting.

Tea for Teeth

In 2010, Japanese researchers reported at least one cup of green tea per day was associated with significantly decreased odds for tooth loss. Other studies have suggested tea may lower the pH of the tooth surface, suppressing the growth of periodontal bacteria. A more likely reason for tea's anticariogenic effect is its fluoride content. Tea usually is brewed with fluoridated water and the tea plant naturally accumulates fluoride from the soil.

Tea and Weight Loss

Evidence supporting tea as a weight-loss aid is based mainly on studies that used tea extracts (epigallocatechin gallate and other polyphenols and caffeine). These results may not be directly applicable to brewed tea consumed in normal amounts.

Tea and Caffeine

The caffeine content of tea has a great varies widely benefits depending on the kind of tea used and the way in which it is brewed. Typical levels for tea are less than half that of coffee, ranging from 20 to 90 milligrams per 8 ounces (compared to 50 to 120 milligrams in coffee).

Lose Weight

5 Tips to Kick Bad Eating Habits to the Curb

5:29 PM Comment

5 Tips to Kick Bad Eating Habits to the Curb - Are you guilty of skipping breakfast, ordering takeout, getting jitters from coffee overload and counting potato chips as part of a viable diet plan? It's time to kick those habits to the curb and start eating right. Here's a guide to help you get started.

1# Eat Breakfast

There's no better way to start your morning — and the year — than with a healthy breakfast. "It provides your body with the fuel it needs to make energy to keep you focused and active throughout the day," says Jessica Crandall, RDN, CDE, AFAA, Academy of Nutrition and Dietetics Spokesperson. Not only that, but if you are trying to lose weight, fueling your body regularly "will help you from possibly making unhealthy decisions later in the day based on hunger," adds Crandall.

The key to a good breakfast is balance. Include lean protein, whole grains and fresh, frozen or canned fruits and vegetables. For example, oatmeal cooked with low-fat milk and sliced almonds and berries or crust-less quiche with mixed veggies, low-fat cheese and a slice of whole-wheat toast.

2# Cut Back on Caffeine

Too much caffeine can interfere with sleep, can make you jittery and can cause you to lose energy later in the day, says Jim White, RDN, ACSM-HFS, Academy Spokesperson. Keep your caffeine intake in check by limiting regular coffee to 3 cups or less a day, and watch what you put into it. Skip unwanted calories and sugar by drinking it as plain as possible.

Need to wean off? White says to try three things: switch to half decaf or tea, drink plenty of water and eat small, frequent meals to keep up energy.

3# Bring Lunch to Work

How do you make bringing lunch to work easy? "Have your arsenal of food for the week. Have the right foods to put together," says White. "By stocking up the fridge, you're setting yourself up for success."

White suggests preparing the week's lunches over the weekend — bake chicken, chop veggies, steam rice. Make sure your options include a combination of lean protein and carbohydrates. For example, whole-grain bread with turkey, 1 cup of veggies and a piece of fruit. Or, try a salad with veggies and chicken, a piece of fruit and a 100-calorie cup of low-sodium soup. It doesn't have to be a full meal. "If you're crunched, get a snack," says White. Go for fat-free or low-fat yogurt and fruit, whole-wheat crackers and low-fat cheese or hummus and baby carrots.

4# Eat More Fruits and Vegetables

Fruits and veggies add color, flavor and texture, plus vitamins, minerals and fibers to your plate. Crandall recommends picking one fruit or veggie you've never tried each time you go to the grocery store. "It's a great way to discover new options," she says.

Don't let winter stop you from enjoying produce either. It might be harder to find fresh options, but frozen and canned are great alternatives.

5# Cook Dinner at Home

Making meals at home doesn't have to zap the last bit of your time and energy. The trick is to plan ahead. "If the week is cramped for you, then prepping on the weekend is a great time saver," says Crandall. Choose options you can make in advance. For example, cook a batch of soup you can portion out for lunches or dinner during the week, or bake a whole chicken to slice for sandwiches, wraps and casseroles, suggests Crandall.

Use shortcuts such as pre-cut or frozen veggies and keep staples on hand such as low-sodium broth, herbs and lemons for flavoring. A quick and easy idea is to turn leftover beef into stew with beans, no-salt-added diced tomatoes and pre-cut veggies.

Another 12 Quick Tips to Kick Bad Eating Habits

For breakfast eat

Berries with low-fat cottage cheese and high fiber cereal
Whole-wheat English muffin with peanut butter
Whole grain cereal with low-fat or fat-free milk
Oatmeal with a side of hard-boiled or scrambled egg

For lunch try

Oil-based salad dressing instead of a cream-based dressing
Salad with as many veggies as possible
Ordering an appetizer as a meal
Splitting an entrée or save half for later

For dinner use

Pre-cut veggies
A slow cooker
Leftovers
Extra veggies in stir-fry, meatloaf, spaghetti sauce and soup
Frozen fruit for desserts

Healthy Food

4 Types of Foods to Help Boost Your Brain Memory

5:22 PM Comment

4 Types of Foods to Help Boost Your Brain Memory - If you're feeling forgetful, it could be due to a lack of sleep or a number of other reasons including genetics, level of physical activity, and lifestyle and environmental factors. However, there's no doubt that diet plays a major role in brain health.

The best menu for boosting memory and brain function encourages good blood flow to the brain — much like what you'd eat to nourish and protect your heart. A recent study found that the Mediterranean Diet helps in keeping aging brains sharp, and a growing body of evidence links foods like those in the Mediterranean diet with better cognitive function, memory and alertness.
Strengthen Recall by Adding These Foods to the Rotation

1# Eat your veggies

You're not likely to forget this message. Getting adequate vegetables, especially cruciferous ones including broccoli, cabbage and dark leafy greens, may help improve memory. Try a raw kale salad or substitute collard greens for the tortilla in your next sandwich wrap. Broccoli stir-fry is also an excellent option for lunch or dinner.

2# Be sweet on berries and cherries

Berries — especially dark ones such as blackberries, blueberries and cherries — are a rich source of anthocyanins and other flavonoids that may boost memory function. Enjoy a handful of berries for a snack, mixed into cereal or baked into an antioxidant-rich dessert. You can reap these benefits from fresh, frozen or dried berries and cherries.

3# Get adequate omega-3 fatty acids

Essential for good brain health, omega-3 fatty acids, docosahexaenoic acid (DHA) in particular, may help improve memory in healthy young adults. "DHA is the most abundant fatty acid in the brain. It makes sense that if you have higher levels of DHA in the blood, then the brain will operate more efficiently," says Andrea Giancoli, RD, registered dietitian and past Academy of Nutrition and Dietetics spokesperson.

Seafood, algae and fatty fish — including salmon, bluefin tuna, sardines and herring — are some of the best sources of omega-3 fatty acids. Substitute fish for meat a couple of times each week to get a healthy dose. Grill, bake or broil fish for ultimate flavor and health. Try salmon tacos with red cabbage slaw, snack on sardines or enjoy seared tuna on salad greens for dinner. If you don't eat fish, discuss supplementation with your doctor or registered dietitian nutritionist. You can get omega-3 fatty acids from fish oil, seaweed or microalgae supplements.

4# Work in walnuts

Well known for a positive impact on heart health, walnuts also may improve working memory. Snack on a handful of walnuts to satisfy midday hunger, add them to oatmeal or salad for crunch or mix them into a vegetable stir-fry for extra protein.

These foods are not just good for the brain to boost your memory, they sustain a healthy heart and all parts of the body. While there's no guarantee that these foods will help you remember where you put your keys tomorrow, over time they can support lifelong good health.

Lose Weight

7 Easy Quickest Tips Ever for Healthy Dining Out

5:13 PM Comment

7 Easy Quickest Tips Ever for Healthy Dining Out - Eating at a restaurant doesn't have to sabotage a healthy diet. Use smart-eating strategies: Plan ahead, consider the menu and choose foods carefully to keep you on your plan.

7 Tips for Healthy Dining Out

7 Preparation for Healthy Dining Out

Have a plan. Eat a light dinner if you ate a big lunch that day. Or, if you know ahead of time that you're going to a restaurant, cut back on calories during other meals during the day. Knowing menu terms and cooking basics makes ordering easier, especially if you need to control calories. So, look for foods that are steamed, broiled, baked or grilled, and limit fried and sautéed items or foods described as "crispy," "rich" or "au gratin."

1# Choosing a Restaurant

Think ahead. Consider meal options at different restaurants and look for places with a wide range of menu items. Check online menus, if available, for nutrition information ahead of time.

2# Ordering

Be deliberate when ordering. Balance your meal by including healthier selections from all the different food groups such as lean meats, low- or non-fat dairy, fruits, vegetables and whole grains. Look for freshly made entrée salads that give you "balance in a bowl." For example, entrée salads with baked or grilled chicken, low-fat cheese or seafood provide protein along with fiber and other nutrients. If you are counting calories, use a low-fat dressing or ask for it on the side or skip some of the extras, such as croutons.

For sandwich toppings, go with low-fat options including lettuce, tomato and onion; use condiments such as ketchup, mustard or relish and low-fat dressings.

Round out your meal by ordering healthy side dishes, such as a side salad with low-fat dressing, baked potato or fruit. Boost the nutritional value of your baked potato by topping it with vegetables, salsa or chili.

3# Substitute. Ask for a side salad with low-fat dressing to replace fries in a combination meal. Many restaurants honor requests, so don't be afraid to be assertive, ask menu questions and make special requests to meet your nutritional needs.

4# Control portions. Many restaurants serve huge portions, sometimes enough for two or three people. Order menu items that contain fewer calories and eat a smaller portion. Bring leftovers home for another meal. Or, order an appetizer in place of an entrée and add a small salad.

Eating

5# Eat slowly. It takes about 20 minutes for your brain to get the message from your stomach that you are no longer hungry. Fast eaters often are overeaters, while slow eaters tend to eat less and are still satisfied.

6# Eating Out with Kids

7# Choose a restaurant that caters to children. This will increase the likelihood that a restaurant has a healthy children's menu that includes smaller portion sizes and meals designed to provide ample nourishment for smaller bodies.

For new foods, offer a bite or two from your order. Otherwise, let kids order their familiar favorites when they eat out. Pick two or three suitable menu items and then let your child pick one. Substitute healthier sides in place of fries, such as carrots or apple slices, and order plain foods with sauce on the side.

Calcium is important at all ages, but especially for growing bones. To get more calcium, opt for low-fat or fat-free white or chocolate milk for a beverage, or add a slice of cheese to their sandwich. Choose dairy-based desserts such as yogurt or a smoothie.

Restaurants may be intimidating to people trying to stick to a healthy diet, but with preparation and confidence, you can enjoy your restaurant meal without abandoning healthy eating.

Lose Weight

12 Tips to Help You Lose Weight on the 12-Week Plan

4:52 PM Comment

12 Tips to Help You Lose Weight on the 12-Week Plan - Get off to the best possible start on the NHS Choices 12-week weight loss plan with these 12 diet and exercise tips, it was so easy to lose your weight, just follow the instructions that i would like to share you about.

12 Tips to Help You Lose Weight with the 12-Week Plan

1. Don't skip breakfast

Research shows eating breakfast helps you control your weight. Some people skip breakfast because they think it will help them lose weight, but missing meals doesn't help us lose weight and isn't good for us as we can miss out on essential nutrients. It could also encourage us to snack more throughout the day because you feel hungry. Check outlive healthy breakfasts.

2. Eat regular meals

Some people think missing meals will help them lose weight, but it's been shown eating regularly during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. Find out more about eating healthily.

3. Eat plenty of fruit and veg

Fruit and veg are low in calories and fat, and high in fiber – three essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. Read up on getting your 5 A DAY.

4. Get more active

Studies show regular activity is key to losing weight and keeping it off. As well as providing numerous health benefits, exercise can help burn off the excess calories you can't cut through diet alone. Find an activity you enjoy and are able to fit into your routine.

5. Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. You should aim to drink about six to eight glasses (1.2 liters) of fluid, preferably water, every day – or more if it's warm or you're exercising.

6. Eat high-fibre foods

Foods containing lots of fibre can help keep you to feel full, which is perfect for losing weight. Fiber is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

7. Read food labels

Knowing how to read food labels can help you choose healthier options, and keep a check on the amount of calories, fat, salt and sugars you eat. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. Find out more about reading food labels.

8. Use a smaller plate

Studies show people who use smaller plates tend to eat smaller portions and are still satisfied. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full.

9. Don't ban foods

Don't ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you can't enjoy the occasional treat as long as you stay within your daily calorie allowance.

10. Don't stock junk food

To avoid temptation, avoid stocking junk food, such as chocolate, biscuits, crisps and sweet fizzy drinks, at home. Instead, stock up on healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

11. Cut down on alcohol

Did you know a standard glass of wine can contain as many calories as a piece of chocolate, and a pint of lager has about the same calorie count as a packet of crisps? Over time, drinking too much can easily contribute to weight gain. Find out more about the calories in alcohol.

12. Plan your meals

Plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. Try to plan for four to seven days' worth of meals and snacks. Make a shopping list, but don't shop when you're hungry as that can lead to high-calorie impulse buys!