Good Health For You: 12/17/14

mercredi 17 décembre 2014

Here’s how you can lose weight, reduce belly fat in 20 ways, in 20 days

If you’ve been trying hard but still left wondering how to reduce your weight but haven’t been able to, here are some simple, practical tips. Just practising these sincerely for 20 days at a stretch is sure you start showing results and you will losing weight in no time!

1. Write down your weight loss goal – Most people do not do this, but believe us, it works. Whether you want to lose 10 kilos in 3 months, just reduce your tummy or maybe just increase your energy levels, write it all down in a weight loss diary or journal. The first step to reduce weight is to know and tell yourself how much you need to reduce.

2. Burn more calories than you consume – It may sound very simple but it does need some planning. To get an idea – a

single hour of walking at a brisk pace of 5 km/h burns just 145 calories, whereas a single McVeggie Burger contains 465 calories.

3. Replace sugar with stevia or meethi patti – This zero-calorie natural wonder is now available in almost all chain superstores.

It is also useful in lowering blood sugar and curbing diabetes.

4. Use brown rice instead of white – Not only does brown rice have fewer calories, it also has more fiber which makes you feel fuller for longer. Brown rice also retains the bran which helps lower cholesterol levels.

5. Never starve to lose weight – If you go on a strict no-food or a reduced food diet, your body thinks you are starving and tries to save calories instead of burning them. Eat ‘negative calorie’ foods which actually have very less calories.

6. Replace fried food with baked food – We Indians love our bhajias, samosas and jalebis. But these are very calorie-rich and can completely wreck your weight loss plans. Go for baked versions instead. Or use an air-fryer.

7. Alcohol is weight loss’s worst enemy – Not only does it add unnecessary calories because it is a drink and you do not realize how much you are consuming, it can also damage your exercise plans the morning after. So, stay away from alcohol or even mocktails with high sugar content. Fresh lime soda with no sugar or just plain lime juice is your best bet. Vegetable juices are also available in most places these days.

8. Eat fruits and veggies 5 times a day – These are low-calorie wonder foods which also supply you with great nutrition. Eat a fruit in the morning before breakfast, eat a mid-morning fruit instead of snacking. Eat a big portion of fresh vegetable salad in the afternoon before you eat lunch. Have a fruit in the evening instead of snacking on fried food and oodles of coffee. And eat either a big bowl of vegetable soup, a quick stir-fry with very little oil or a salad in the evening.

9. Eat your dinner by 7:30 PM – We Indians are used to eating a heavy and late dinner. Since there is very less gap between your dinner and sleep time, the digestion is affected and can wreck your weight loss plans.

10. Reduce your intake of salty food – We know you love pickles, papads and other salty snacks. But the salt is very bad for your weight loss plans as they can cause water retention and bloating. Stay away from them as much as possible.

11. Eat at home more often – We know this is very difficult and boring but you need to make up your mind for this. If you have a credit card, keep it under lock and key. Set yourself a withdrawal limit. Try cooking some of our healthy recipes. Not only do you learn new recipes, you also lose weight and are more conscious about what you eat. It is also a great idea to eat to your fill before you go out for parties, weddings.

12. Add more spices in your food – Spices have metabolism-increasing properties. Adding spices like pepper, chilli, cumin (jeera), turmeric, mustard, etc not only increases the flavour, it also helps you reduce weight.

13. Eat more nuts – Dry fruits and nuts like almonds (badam), pistachios, walnuts have good fats in them and can improve your overall health and also help reduce weight.

14. Reduce intake of red meat like mutton and beef – Stick to chicken instead. It contains lots of proteins and can fill you up for longer. If you are working out in the gym, it can be a great way to fuel up. Fish also is a healthier option as it has the good fats. Try turkey. It has lesser calories than chicken.

15. Whenever you feel hungry in between meals, drink water – Most of the time, when we ‘feel’ hungry, it is really just thirst and our body craving for something. Filling it up with water can help beat the hunger pangs.

16. Workout in the morning – Before you get involved in the day-to-day humdrum, go for your workout or jog. It is a time when you are fresh and charged after a long night of sleep and is the best to workout. If getting up in the morning is a problem, try this – pack your gym bag or workout clothes and keep them near your bed. Record your own voice reminding you about your weight loss goal and set it as your alarm tone.

17. Eat a heavy breakfast – Most people end up skipping breakfast to lose weight. But this is the worst thing they could do. Traditional south Indian dishes like idlis, dosas, upma, etc. are great options. Avoid sweetened cornflakes and muesli. Here are some healthy breakfast recipes.

18. Exercise for at least 45 minutes a day – Studies have shown that this is the optimal time to exercise. Yoga, aerobics, weight training, swimming, zumba or any other form will do. But 45 minutes is key to weight loss.

19. Include weight training in your regime – This will help build lean muscle, which in turn increase your metabolism and make your body a fat-burning machine.

20. Do not let exercise get monotonous – Do not go to the gym every single day. Join a dance or zumba class, go for a morning jog, try martial arts. Plan a Sunday swim with friends. Whatever works for you!

source:http://www.thehealthsite.com/fitness/how-do-i-lose-weight-and-reduce-fat-around-my-tummy-fitness-query-of-the-day/

Beware! Your work could be killing you

Accepting a job in today’s world, especially corporate ones, means compromising on health. With poor nutritional status, lack of physical activity and increasing levels of stress, early onset of heart disease has become a common phenomenon among employees. The workplace does serve as a mediator or a catalyst that increases the risk of heart disease. Here’s how your work is damaging your heart.

Working in shifts: If you think accepting a job that requires you to work in shifts is a good decision to save time, you’re wrong. Shift work could instead reduce your lifespan by increasing your risk of suffering from lifestyle diseases like type 2 diabetes and sleep disorders that increase the risk of heart disease and stroke. Rotating shift employees like doctors, nurses and those working in BPOs not only report higher job stress but also show clinical signs of progression towards heart disease. A study by Wong IS and colleagues[1] showed that people who worked in shifts had increased levels of biomarkers usually found in those suffering from heart disease. They exhibit high levels of daily cortisol and a reduced function of endothelial cells lining the blood vessels.

Having a desk job: A typical 9am to 6pm job, involving hours in front of the computer screen apart from a few hours in the conference room and the rest of the time answering calls, is a perfect set up for heart disease. Desk jobs make people lethargic and ruin dietary habits in numerous ways.

Nature of work: It’s not only corporate employees who should be worried about their heart health. The more stressful your job is, the greater is your risk of suffering from health problems. According to findings from the US Centers for Disease Control and Prevention, those working in the wholesale trade were identified with a greater risk of heart disease, while people working in finance and insurance sector had the lowest rate of heart disease.

Long working hours: Lack of time management at work is one of the main reason people end up spending a few extra hours at work. But workaholics too cannot escape the ill-effects of overtime on the heart. A recent study by researchers at Seoul National University found that those who worked for 61 to 70 hours a week had a 42% increased chance of developing the disease. Further the risk increases with the increase in the number of hours. Working long hours increases levels of stress, resulting in irritability, exhaustion and depression.

Poor work culture:Today, there’s a growing trend of mixing meetings with luncheons, smoking to deal with work stress and celebrating success at work with parties. This has led to an increase in poor lifestyle habits like smoking, drinking alcohol and eating junk food. Unfortunately, those few employees who are health conscious also fall prey to the effects of unhealthy work culture that influences their habits. A study in China[2] showed that passive smoking at workplace increased the risk factor for coronary heart disease in non-smoking employees.

Poor workplace wellness:If you work in an organisation that does not are for health of its employees, you’ll end up eating unhealthy food served in the office canteen and feel tired at the end of the day due to lack of any recreational activities. Prolonged unhealthy food choices and physical inactivity can easily increase your cholesterol levels and lead to heart disease.

Strained relationships with colleagues: Whether your boss targets you every time for not meeting the deadlines or your colleagues are involved in so called ‘workplace politics,’ stressed relationships have the worst impact on heart health. You lose your interest in your job and start losing focus. Spending quality time with family members can be stress-busting and relaxing but stressed workplace relationship can be counter-productive, indirectly affecting your behaviour at home and giving you sleepless nights.
source : http://www.thehealthsite.com/diseases-conditions/7-things-at-work-bad-for-your-heart/

Coconut — reduce hair loss with this home remedy

Coconut is a classic home remedy with a host of ingredients which naturally condition and accelerate hair growth. The milk of the coconut and oil contain nutrients essential for healthy growth of hair, thus reducing hair hair fall. It is beneficial for scalp protection as it has antibacterial properties and serves as a natural moisturiser to nourishes the hair follicles well.

Coconut hair benefits

The milk of the coconut is packed with proteins, the needed fats and minerals such as potassium and iron. These help reducing breakage of hair.
Coconut oil possesses similar ingredients like its milk that strengthen the hair right from the root, right to the tip. Regular coconut oil massage on the scalp has a protective action against hair loss.
Using coconut oil also helps protects the scalp against infections and resolves lice and dandruff problems due to its antibacterial, anti-fungal and antiviral nature.
It gives the hair the needed moisture and conditioning from the roots. This helps protect the hair from excessive environmental and sun exposure.

Coconut hair packs

Coconut milk hair pack

Grate coconut and squeeze out the milk by mixing in a little water. Apply this to the specific area where you notice thinning or balding. Leave it overnight and rinse off with water the next morning. Read about other oils which help prevent hair loss.

Coconut with fenugreek seeds

Take about 100 ml of coconut oil and add a paste of fenugreek (methi) seeds, amla powder and curry leaves (kadi patta) to it. Apply it at least once in a week. Once you’ve applied it well, leave it overnight and wash your hair the next day with a good shampoo. Additionally, this pack will prevent your hair from greying too soon. Try out some more home remedies for hair loss here.

Coconut oil with olive oil

For a haircare regimen that gets the best of nutrients for healthy hair, using coconut oil with olive oil is a good option. Take some coconut oil as per the lenght of your hair and mix it with just one teaspoon of olive oil. Stir the oils well and gently massage it your scalp and roots. Wash your hair using a mild shampoo after an hour. Know more about other beauty benefits of coconut here.

source : http://www.thehealthsite.com/beauty/coconut-reduce-hair-loss-with-this-home-remedy/

Vegetarian? Get protein from these plant sources

Protein is an essential nutrient that is required for performing vital functions of your body and also for muscle repair. You don’t always need to eat meat to consume protein, consuming plant-based sources of protein can also be a good way to fulfill your daily protein requirement.

Here is a list of plant-based foods that pack a protein punch apart from fibre and other nutrients.

Green peas

Peas or matar can provide you with the necessary protein if you are following a vegan diet or simply trying to cut down on animal foods. They are a complete source of protein that can supply amino acids to your body. Peas are a good source of arginine, an amino acid that is vital for building your muscle. 1 cup of cooked peas can provide you as much as 8 grams of protein. You can enjoy fresh or frozen peas with your side dishes, soups, salads, and stews. You can also serve it asmatar paneer or make a green pea sandwich. You can try this healthy green peas soup.

Spinach

A diet rich in spinach can contribute to your protein intake. 1 cup of spinach contains 5 grams of protein. When cooked, a cup of spinach can provide more than 5 grams of protein. Being low in calories and high in vitamins, it is one of the most nutritious foods available. The nutrients in spinach improve blood flow in your body and prevent your arteries from getting blocked. Being low in glycemic index, it can be an excellent source of protein for diabetics. Pairing spinach with rice orroti can provide you with a complete nutritious meal. Here are some more health benefits of spinach.

Broccoli

Another vegetable that can give you a good dose of protein is broccoli. Broccoli contains collagen, a protein that is helpful in strengthening your connective tissue. 1 cup of raw broccoli can give you nearly 3 grams of protein. Boiling the broccoli can provide you with a total protein intake of 4 grams. Cooked broccoli will also have a lot of fibre and will provide you with other essential minerals. You can stir fry broccoli or blend it into your soup.

Beans

Beans are considered high protein food. Beans are a good source of amino acid lysine, which other plant-based foods, such as grains, lack. Soybean is a complete protein and can provide you amino acids. 1 cup of soybean can provide you 15.8 grams of protein. If you are in a lookout for lean protein, kidney beans can be one of the best options. Read 5 reasons to eat rajma or kidney beans.

Corn

Besides being a good source of antioxidants, corn also contain a good amount of protein. 1 cup of yellow corn contains 5 grams of protein. You can add the corn to your pastas or add it to your salad.

source : http://www.thehealthsite.com/fitness/5-best-plant-based-sources-of-protein-ta1214/

10 signs you are a health Nazi

To gain something, you have to lose something. The old adage holds true in certain situations in life, but not when it comes to being healthy. Some might believe that health nazis miss out on all the fun, but that is far from the truth. To be healthy one does not have to sacrifice anything, but only enjoy living a healthy lifestyle that is good for their body. To get an idea of what I am talking about, here are 10 signs that people who have embraced and chosen a life of good health will connect with.

1. You feel depressed if your gym is closed

2. You don’t think twice about being rude, and decline all packaged food offered to you

3. You feel jubilant when you reach a target, that you had set for yourself (like losing 5 kgs or pulling off 50 push-ups in a go!)

Time to set a new target, or decay is inevitable.

4. You feel extremely cranky if a guest arrives during your gym hours

Needless to say, you make up for it by exercising some other time in the day.

5. You drink beer (or wine) not to get high, but for the health benefits!

Not more than a bottle, thank you!

6. You manage to put up a big smile, even when everyone is trying to f**k your happiness (coz hating is unhealthy!)

7. Green tea is the only hope, when it seems the world is dark!

8. You are hurt every time you see someone you care about do something unhealthy (like feed an addiction or pull all-nighters for fun)

9. You’re the reason why they put salads in restaurant menus

10. If you had your company, you’d make weight-training compulsory for all employees!

source :http://www.thehealthsite.com/fitness/10-signs-you-are-a-health-nazi/

35 tips to get pregnant after 35

It’s always better to conceive at a younger age since your biological clock starts to slowdown after age 30. If you have crossed 35, conception can become a challenge. However, a healthy lifestyle and proper planning can help you become pregnant and experience the joys of motherhood. Here are few tips to help you conceive despite being on the wrong side of 30.

Get pre-pregnancy counselling: Remember, as you age the quality of your eggs decline and so do the sperms of your partner, which could delay conception. Knowing your health status, especially the health of your ovaries, hormonal levels, functioning of the various organs is vital before you start planning. Here is all that you need to know about pre-pregnancy counselling.
Quit smoking: Studies have shown that smoking affects a woman’s fertility adversely. The nicotine and other harmful toxins that are inhaled harms the ovaries, Fallopian tubes and uterus that can make conception difficult and steadily decline one’s quality of ovum. Here are five reasons that is coming in the way of your pregnancy.
Give up alcohol: How alcohol affects one’s fertility is not known completely. But studies have shown a direct link between drinking and decline in fertility among women. Here is why pregnant women are advised not to smoke and drink.
Limit your caffeine intake: Caffeine is a bad companion during conception as it delays the process. Also, regular caffeine intake during pregnancy increases chances of miscarriage. With late pregnancy the chances of miscarriage increases exponentially. So stay off caffeine.
Check your weight: Being overweight or underweight can affect your pregnancy adversely. If you are obese and have an unhealthy lifestyle this could influence hormonal changes and affect ovulation. On the other hand, low body fat percentage in women who are underweight can also suffer from anovulation (decreased or ceased egg production). This is because the body needs at least 22 per cent of body fat to help one experience regular periods and ovulate on time. Here is how your weight can affect your pregnancy.
Eat healthy: Eating healthy is a natural way to boost fertility and increase your chances of conception. Apart from eating fresh fruits, green vegetables and whole grains, include proteins and other essential vitamins that can regulate hormone production naturally. Eat foods rich in omega 3 fatty acids, vitamin B6, C, E and beta carotene. Here are top 10 pregnancy superfoods for every woman.
Have more sex: With age your libido can take a backseat, add to it the normal stress of your life and sex can become infrequent. However, if you are planning to have a baby, infrequent sex isn’t going to help. So have sex as often as possible. Learn to know when you should have sex to get pregnant.
Track your fertile days: It’s imperative to have sex on your fertile days. You are most fertile between the 8th day of your menstrual cycle to the 19th day of the same cycle, where the first day of your period is considered to be the first day of your cycle. Having sex during your fertile period increases your chances of conception. Here is a step-by-step guide to track your fertile days.
Check your cervical mucus: Your cervical mucus becomes clear and slippery five days before ovulation. This is a good indicator to have sex, as the mucus will help the sperm travel to the ovum smoothly.
Use an ovulation kit: To know precisely when you are ovulating use ovulation kits that work the same way like a home pregnancy kit. This will help you know when you are more likely to conceive.
Keep track of your basal body temperature: Due to the various hormonal changes your basal body temperature increases just after ovulation. If you can keep a track, it will help you plan your pregnancy better.
Try different sex positions: This can help you get creative and lift your mood. And some positions are better for conception. Here areeight sex positions that will help you get pregnant.
Undergo requisite tests: To ascertain your fertility and quality of your eggs your doctor might advise you to undergo certain tests. These tests might include a complete hormonal profiling, checking for chromosomal abnormalities that could hinder conception and other imminent physiological problems.
Control your stress levels: Stress doesn’t influence conception directly. However, the various irregularities that happen due to stress like interrupted sleep, unhealthy eating, weight gain, etc., affect the endocrine system and hence alter the hormone production and arrests ovulation. Here is how stress can interfere with your conception.
Exercise regularly: If you are not in the habit of exercising, start with taking a short stroll daily if you are planning your pregnancy. This will increase oxygen intake to various parts of the body including the reproductive system, boost fertility and help in conception. Here are five ways in which you can start exercising after conception.
Take prenatal vitamins: Start taking prenatal vitamins during your planning stage to avoid birth defect in babies, like, a dysfunction in the brain or the spinal cord. With age the chances of having a baby with birth defect increases. Timely intake of prenatal vitamins can tackle this issue effectively.
Meet your doctor often: While trying to conceive, keep your doctor’s appointments diligently. This will help you resolve any issues related to fertility.
Opt for special screening tests: If you have been trying to get pregnant for a while without much success, talk to your doctor for special screening to check on your egg quality and your partner’s sperms. This will also help you and your doctor plan for other alternatives like in vitro fertilization.
Control other health problems: In case you suffer from other health problems like diabetes, blood pressure or the more complex PCOS, take special care to control these conditions to make conception easy. For conditions like PCOS and endometriosis, medications and other assistive therapy might be needed to help one conceive.
Avoid environmental hazards: Apart from your health, your environment plays a huge role in helping you conceive. Stay away from chemicals and radiation while you try to conceive. This means limit your use of electronic gadgets and products that are high on chemicals.
Check your partner’s health status: The woman is not to be blamed for delayed conception. Remember, your man’s health also plays an important role in the entire process. So make sure that your partner goes through all the requisite health check-ups and is on the same page with you when it comes to conception.
Opt for organic foods: While eating healthy is important during conception, make sure that that veggies and fruits you consume are devoid of pesticides. High levels of pesticides in your food can slower the process of conception making all your effort goes to waste.
Try to get more vitamins naturally: Taking vitamin pills will do you great deal of good. Try acquiring the requisite vitamins from natural food sources. These will nourish your systems and help in regulating hormone production for ovulation. Especially, for vegetarians it is necessary to get vitamin B12, zinc and magnesium and folic acid through diet as their natural diet lacks in animal-rich fatty acids that could help aid fertilisation.
Eat more fish: The essential fatty acids present in fish sources aid in fertilisation and increase your chances of conception despite your age.
Get your thyroid checked: Thyroid functioning affects fertility in a big way. Low levels of hormones secreted by the gland can impair fertility and affect ovulation. Ideally, you should get a thyroid profiling done right at the start while planning. Know how your thyroid can come in the way of your pregnancy.
Avoid having over–the-counter drugs: Herbal supplements taken to increase libido can affect your partner’s sperm count and health. This can make conception difficult.
Avoid having sugar and high processed foods: Excessive sugar intake and processed foods are known to interfere with fertility.
Avoid extreme weight training: Extreme physical exertion like weight training or sports can also affect the hormonal cycles and retard the process of ovulation. Instead, while planning pregnancy do more aerobic exercises that will help boost organ functions and fertility.
Take care of your dental hygiene: This might come as surprise but your dental hygiene can also influence conception. So be sure you are taking good care of your teeth.
Join a prenatal class: You become wiser with age, but when it comes to conception and pregnancy, a little help won’t hurt. Attend classes that are designed for couples who are trying to conceive to learn the tricks and tips.
Write your birth plan: A late pregnancy doesn’t mean that you can’t plan things accordingly. Write your birth plan and include everything that you want in your plan and keep your family in the loop.
Don’t self-treat acne: Treating acne during pregnancy with over-the-counter creams can result in birth defects in the fetus. Using such products during conception can also hamper the entire process of fertilisation. So stay away from them.
Tell your doctor about medication you take: If you or your partner is taking any pills to control other lifestyle related ailments, inform your doctor about the same. Many medications alter the hormonal functioning in the body that could make conception impossible.
Don’t lose hope: If you were consuming birth control pills, it might take some time for your system to settle into the regular hormonal cycles. Don’t lose hope if you had been trying for up to six months without results. After discontinuing birth control pills it can take up to a year to conceive.
Be positive: A negative frame of mind influences conception and pregnancy to a great extent. So be positive and hope for the best while you try for a baby

source : http://www.thehealthsite.com/pregnancy/35-tips-to-get-pregnant-after-35/

Top 5 health tips from Michelle Bridges

1. There’s no such thing as ‘good’ and ‘bad’ foods

“When people start using the terms ‘good food’ and ‘bad food’, my alarm bells go off. As soon as you start labelling things as good and bad, you start setting yourself up for a negative mindset,” Bridges says.

“I believe that there are foods that are really, really good for you and give you the best nutritional value. And some foods don’t give you the best nutrients but are a really nice treat now and again.

“Break it down to basics. For most of us, our portions are way more than we really need. And it’s also about being balanced. If I had a dollar for every time someone said, ‘I shouldn’t be having this, but …’ We instinctively know what we should and shouldn’t be eating. I tend to believe that we over-think it.”

2. Choosing which fruit to eat isn’t your problem

“People have said to me, ‘I’ve heard if I eat too much fruit, it’s bad for you’ or ‘I was told I shouldn’t be eating bananas’. They’re all bent out of whack over whether they should eat a mango or not. Come on, get real. Knock yourself out on the bananas and mangoes, but don’t tuck into the Doritos at 3pm. Why do they not get that it’s not the banana you ate, it’s that they just consumed half a pack of biscuits?”

Clearly, Michelle loves fruit just as much as us.

3. Don’t eat crap out of a box

“When it comes to eating, I like to think of it as eating like my grandparents would — very simple, whole produce. There wasn’t any fast food, that’s for sure. Always making sure to have plenty of vegetables. I have green in pretty much every meal. Two serves of fruit a day. A little bit of dairy, maybe some yoghurt with breakfast or a tub as a snack in the afternoon.

“Breads and cereals are not the enemy. You need carbs to keep you functioning. Some carbs are better than others, sure. Just don’t eat that many. Eat stuff you can pull off a tree or pull out of the ground, not something that’s sitting on a box on a shelf that will last a year.”

4. You CAN avoid weight gain during the silly season

“You don’t have to go to every single Christmas party you’re invited to. So slash a few if you can. And be the designated driver for a few. You might have eight parties to go to and for three of those you might say, ‘I won’t drink’.

“Everybody says this but not many people do it. Go one alcoholic drink for one mineral water. Start with a mineral water then have a glass of wine, then have your mineral water. Be strict with yourself.

We bet Michelle didn’t tuck into the hot chips at this event. Photo: Richard Dobson.

“One of my biggest tips [with functions] is to eat something small before you go. I was at a function last night and all the canapés were deep fried or battered. There wasn’t even one non-fried thing that I thought was healthy. It’s hard because I went straight from work without having something to eat, and I really wish I’d packed an apple in my handbag. I was strong and didn’t eat the stuff, but it was hard. So have something light to eat, like a small salad, or a yoghurt or piece of fruit before you go.”

5. Holidays = more free time to exercise

“What do you think the number one excuse against exercise I hear is? Time. And what have you got bags of when you’re on holidays? Time!

“Holidays are great because you can’t pull that excuse out. This is not a blowout time. You don’t have to be trying to lose weight or to break your PB running distance. But you can certainly come away from Christmas not having put any weight on.

“I know it sounds crazy, but I love training on Christmas Day. I’ll go to the beach and have a quick run and swim. It’s just the best way to start your day because you go into lunch with a workout under your belt and you’re less likely to want to blow out.”

source : http://www.dailytelegraph.com.au/lifestyle/food/top-5-health-tips-from-michelle-bridges/story-fni0dgid-1227155351592?nk=9b0470e90744b7d1912c9ee4b002ef16

8 Tips for Healthy, Hydrated Skin This Winter

Esthetician and skin care guru Ally Guest ofre:surface skin has seen a lot of pores.

At her zen Northeast Portland studio, Guest tackles acne, wrinkles, rosacea, and more with a mix of diet advice, supplements, soothing facials, and natural treatments that really work. From Portland television stars to that rugged climber at the bouldering gym with the preternaturally smooth brow, Guest has helped many of the city's smoothest faces stay healthy and bright with her effective holistic approach.

We asked the dewey-skinned pro to share her tips for keeping skin hydrated in winter, when dry indoor heat, whipping winds, and plummeting temps can strip skin of natural oils:

1. Use a humidifier! No need to rush out to buy a fancy new model—Guest recommends a "poor-man's humidifier," a pot of water simmering on the stove with a few drops of essential oils. Try cardamom, ylang ylang, mint, citrus, lavender, or eucalyptus oils for some soothing winter aromatherapy.

2. Long hot showers can be just what you're craving this winter, but they can also dry out your skin. Instead of opting for lukewarm baths, Guest suggests "applying oil when you're wet, right after shower—or even prior to your shower without washing it off." Want to take it to the next level? Try an Ayurvedic oil bath (give your skin a good rubdown with almond oil and leave on for a few minutes before hopping in the shower).

3. Load up on healthy fats from fish, nuts, cold-pressed oils, flax, sardines, and avocados to plump skin from the inside out.

4. Exfoliate! Exfoliation helps your body absorb moisture:"It's like taking your pants off before you put on body lotion." Finding the right exfoliator in the winter is important. Folks with sensitive skin might want to opt for a gommage or creamy scrub over a harsher exfoliant and keep application to 1-2 times per week.

5. Drink a cuppa: Guest swears by "cold brewed marshmallow root tea that's super gooey and hydrating." Add a medium sized pinch to a pint glass of cold water, steep overnight in fridge, and strain.

6. Got chapped lips? "Staying away from drying lipsticks is pretty important in winter." Guest recommends Besame tinted lip balm or Dr Hauschka balms for a bit of color, but stresses that it's important to not overuse lip products in the winter, recommending application just once per day.

7. Mask yourself: "A raw honey mask is a great hydrating treatment." Mix a tablespoon of raw honey with Greek yogurt for a calming/brightening treatment that you'll want to lick off your face.

8. Try one of Guest's "desert island" products for winter skin bliss. She loves Osea Undaria Algae Oil, Besame Tangerine tinted lip balm, and Rhonda Allison Papaya Tangerine Enzyme for moisturizing exfoliation.

Want more healthy tips from Portland experts? Sign up for updates from our new health blog, The Balance, by clicking the link below!

source : http://www.portlandmonthlymag.com/health-and-fitness/the-balance/articles/tips-for-healthy-hydrated-skin-this-winter-december-2014

9 tips for healthy Christmas eating

TORONTO – Unlike a one-time splurge at Thanksgiving, holiday eating in December is a marathon. There are the office parties, dinners with friends and family gatherings that surround you with cookies, eggnog and candy canes.

Santa isn’t the only man to indulge over Christmas – registered dietician Carrie Regan suggests that on average, Canadians gain around one to five pounds over the holiday season. On Christmas Day alone, consumers could eat about 6,000 calories – about three times more the daily average.

READ MORE: 6 misconceptions about nutrition and healthy eating“Usually when you think of Thanksgiving, it’s a day but the holidays tend to really start from the end of November until the beginning of January. This is a longer period of time to be conscious of nutrition,” Regan said. She is a registered dietician at Lakeridge Health in Oshawa, Ont.

“It’s cold out and we’re finding comfort in eating a lot at social gatherings. These things can affect our health,” Katelynn Maniatis, a registered dietician at Sunnybrook Hospital, said.

Regan and Maniatis offer their tips for Canadians for the upcoming weeks of holiday eating.

Don’t skip breakfast: You may think this is a good way to save calories, but Regan says that starting the day off with a healthy meal and sticking to three balanced meals per day are key – have a bowl of oatmeal, or an English muffin with eggs, fruit and vegetables.

This is what your plate should look like: Half of your plate should be filled with vegetables, a portion of turkey should cover about a quarter — or about the size of a deck of cards — of the plate, and the last quarter can be used for half of a cup of potatoes and half of a cup of stuffing. To make your plate healthier, reach for the colourful vegetables — broccoli, red peppers and beets for example.

Make modifications: If you’re eating turkey, go for the white meat and skip the skin that adds extra fat and calories. Instead of mashing potatoes with butter and cream, roast them in olive oil. Make your own cranberry sauce to control the amount of sugar in the side dish and when it comes to gravy, let the turkey juices rise and skim the fat off the top.

The most dangerous dishes on the table are the vegetables cooked in creamy sauces: You know the candied sweet potatoes and the broccoli topped with cheese sauce aren’t good for you. No, you can’t coat your peas and carrots in melted butter either. Reach for steamed vegetables or flavour them with olive oil, lemon and herbs and you’ll save about 150 calories per serving, Regan estimates.

Watch out for the holiday sabotages: Regan says a cup of eggnog has 350 calories and 19 grams of fat without the rum. That’s almost a meal in itself. A single slice of pecan pie has 500 calories and 37 grams of fat between all of the nuts, sugar and butter. If you’re going to have some, limit yourself to a taste of either to shave off some calories, Regan suggests.

Don’t socialize near the food: “You want to avoid recreational eating. The only thing that needs to be stuffed is the turkey,” Maniatis joked. Portion control is important during the holidays when you’re eating and socializing all of the time. After having your meal, stay away from the buffet table so you avoid mindless grazing.

Stock your home with healthy ingredients: When you aren’t out for dinner or at a friend’s house, make sure your own fridge is stocked with fresh fruit, vegetables, lean proteins and healthy snacks. If you’re heading to a potluck, you gain some control by bringing a nutritious dish to eat.

Watch what you drink: The sugary sweet cocktails are packed with calories, Regan warns. And if you’re ordering a latte, go for skim milk and skip the whipped cream. At dinner, go for a wine spritzer and make sure you’re using club soda instead of tonic water in your drinks. There’s about 125 calories in a class of tonic water while soda water is calorie-free.

Play in the snow: If you overdid it over the holidays, don’t beat yourself up about it, Maniatis says. But do what you can during the break: Fit in some exercise throughout the day, if it’s a stop to the gym, a walk outside or taking up skating, snowshoeing or skiing. And in the new year, you can wipe the slate clean.

source :http://globalnews.ca/news/1724021/top-tips-for-healthy-christmas-eating/

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