Showing posts with label Nutrition. Show all posts
Showing posts with label Nutrition. Show all posts
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Collagen benefits before and after - Benefits of Collagen in Skin Care

As we grow older, our body can no longer produce the same proteins compared to when we were younger. The most obvious sign of getting older are seen in the skin. Aging causes skin to have poor elasticity, and our skin becomes dry and wrinkled.
But many years have been spent researching the effectiveness of collagen treatments to improve the quality of aging skin.

The use of collagen in skin care was started in the 1990s. Scientists first used collagen obtained from fish by-products and fish skins. This was then further improved with special filtering that enhanced the results of collagen treatments. This method produced a more potent formula and has since been used in many cosmetic products.
Today, collagen is used in the field of cosmetic surgery. Collagen is used for its restorative powers with burn patients, bone reconstruction, dental, and other orthopedic process. However, it has also been found to be an effective beauty treatment, restoring youth to aging skin.
What is Collagen?
Collagen is found in mammals. It is one of the most abundant proteins found mainly in the connective tissues. The skin, ligaments and tendons contain large amounts of collagen. For the skin, collagen helps maintain the elasticity; reduced collagen leads to wrinkles due to aging.
Collagen is an important component of many structures in the body. In fact, the eye's cornea is filled by collagen. Aside from those mentioned above, collagen is also found in muscle tissues. Even in the food industry, gelatin is made from collagen.
The structure is made up of amino acids, which are the end products of protein. Unlike other types of proteins, hydroxyprolin and hydroxysilizin are only found in collagen. The amino acids have carbon, hydrogen, oxygen, and nitrogen, all of which are essential to life. When they are all joined together, they form chains of super helixes which make an important part of every organism.
Is Collagen beneficial to the skin?
No matter what your skin type is, collagen helps to retain moisture. It improves hydration and helps slow down the development of wrinkles. It can provide the proper nourishment that your skin needs especially with today's lifestyle. Stress and pollution are just some of the realities of today that have contributed in hastening the aging process.
However, studies show that topical collagen (that is, collagen that is used in creams and lotions and applied directly to the skin) does not work. In order to improve the look and feel of your skin and combat the aging process, you must use a formulation that will actually make your skin produce greater quantities of its own collagen.
Here are other benefits of using collagen:
  • It rejuvenates aging skin
  • Great for toning and moisturizing the skin
  • Delays the effects of aging
  • Improves skin pigmentation, elasticity, and immunology
  • Hair and nail rejuvenation
  • Beneficial for after shaving
  • Treats several skin problems including scarring
  • For fractures, it aids in the process of bone formation
  • For those with osteoporosis, wherein the bones have become brittle and prone to fracture, the collagen can restore the bone density
  • It lessens swelling
  • It improves eyesight
Collagen for skin care is definitely a proven and effective way of skin care treatment. Collagen delays the aging process resulting in younger looking skin. Products like Kollagen Intensiv which is a wrinkle cream will help your body create the levels of collagen required for firmer, younger-looking skin.

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10 Common Symptoms Of Depression

Every year approximately 9.5 per cent of the American population suffers from depression. Depression is a grave illness that affects day to day life and destroys families. It is a disorder that controls the mind and its functions causing loss of appetite, sleeplessness, mood swings, and a deep sense of despair. 

The symptoms of depression are varied and the severity changes with time. And, according to experts depression can be an inherited disorder, or caused by life threatening illnesses, or stress. Other causes are certain diseases, medicines, drugs, alcohol, or mental illnesses. Women are seen to experience depression more than men and this is attributed to hormonal swings, menstrual cycle changes, pregnancy, miscarriage, pre-menopause, and post-menopause. 

Common symptoms are:

1.An unshakeable sadness, anxiety, or emptiness.
2.Overwhelming hopelessness accompanied by pessimistic feelings.

3.Extreme guilt, feelings of helplessness, and no sense of self worth.

4.Loss of energy, a slowing down of metabolism, and activity levels. Being plagued by constant fatigue.

5.A sense of helplessness along with an increasing inability to focus and indecisiveness.

6.Loss of sound sleep and development of extreme insomnia.

7.Inexplicable weight loss or weight gain. Triggered by loss of appetite or eating binges.

8.Brooding and suicidal inclinations.

9.Irritability, short temper, as well as restlessness.

10.Physical afflictions like headaches, digestive disorders, and chronic pain for no particular reason.

If you experience any of the above along with a marked change in behavior do consult your doctor. He will give you a thorough examination to rule out physical causes for depression as well as any underlying medical problems. Then if required he will recommend that you consult a psychiatrist or psychologist.

Take matters in hand and try and erase negativity from your mind. Cut out from you life terms like exhaustion, worthlessness, and hopelessness. Change your life by setting yourself a few goals. Try and relax, meditate, and enjoy music. Start new activities that absorb your time as well as interests. Go out and meet people and participate in group activities. Avoid the company of negative people. Make up your mind to enjoy a movie, ballgame, family outing, picnic, or trek. Be positive, self confident, and have faith in yourself. Faith is itself a great healer. Decide to change your world for the better. 

However do follow the doctor’s advice. Treatment can include: anti-depressant medicines, psychotherapy, as well as lifestyle changes. In extreme cases electroconvulsive therapy or light therapy are prescribed.   

If your depression escalates or you are suicidal seek help from your family physician or health care provider. Do call a local health department, a community mental health center, or hospital or clinic.  Someone will extend a helping hand and talk you through the crisis.

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Hair loss problem : Can Too Little Protein Cause Hair Loss?

Hair usually grows about half an inch per month, although this slows as you age. Each hair remains on your head for two to six years, and during most of this time is continually growing.

But many factors can disrupt this cycle. The result can be that your hair falls out early or isn't replaced.

A new discovery has been made in finding out what actually causes hair loss, namely: the hardening of collagen. Persons who do not suffer from hair loss have supple collagen and persons who begin showing signs of hair loss have hardened collagen. Collagen hardening interferes with the healthy functioning of the hair roots. The vital exchange process of the hair follicle cycle is disrupted and the hair becomes suffocated.

But What Causes Hair Loss?

Diet: Too little protein in your diet can lead to hair shedding. So can too little iron. Bottom line: Too strenuous dieting can result in hair loss! If you want to lose weight, do it the sensible way, especially if you have a hair thinning/loss problem to begin with.

Childbirth: Some women lose large amounts of hair within two to three months after delivery.

Hot Tips!

One great tip is after washing your hair, dry it in whatever manner you normally do. Then turn your head upside down, give your head a vigorous shake, and once back in a standing position, either "place" your hair using your fingers, rather than a brush or comb. You can also use a hair pick to style your hair. The upside down, shaking, also gives a great deal of fullness to otherwise flat looking thin hair. You'd be amazed at how creative you can be with your fingers without pulling at the root of the hair!

To protect hair, the best practice is to shampoo only when hair is dirty. Because fine hair gets dirty faster, people with fine-textured hair need to shampoo more frequently -- even though fine hair breaks more easily.

For that reason, fine-textured hair benefits from a good shampoo and volume-building conditioner.

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Can Nutrition Help Slow Down the Aging Process?

We all age. That fact is inevitable.  But a lot of the negative changes that take place in our bodies are not. As we age, we become more susceptible to such things as heart disease, osteoporosis, diabetes, and arthritis. However, medical research has shown that proper nutrition can slow down and even prevent many of these ailments.

It is estimated that nearly one half of all health problems in the elderly are directly related to poor nutrition. The elderly are by and large some of the most poorly nourished people. Some reasons for this are as you age your sense of taste and smell decreases, it is harder to chew, and you just don’t feel hungry.

In some cases, financial reasons may affect the food choices made and it may be harder to get out and shop for food due to various physical factors. On top of this, as you get older your body may not be able to absorb some of the nutrition from food as well as it could when you were younger. In some cases a good multi-vitamin (preferably in liquid form) could help offset this. Your doctor can help you find one that’s right for you.

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Here are a few things that you can do to plan for better nutrition in your diet and a healthier life as you get older:

Plan out regular meals for each day and try to include vegetables in at least 2 of them every day. If you must snack, use fruits and vegetables rather than junk food like potato chips and candy.

If you have problems chewing meat, try going with things like fish and ground meats. Also try to eat more soups as they can have plenty of nutrition in them and they are great choices if you are on a budget.

Make meals more interesting by inviting a friend to lunch or dinner once in a while. Sometimes it can get boring to always eat alone and having someone over can entice you to get more creative with meals than you might when eating alone.

One thing you can do to ensure that you’ll be getting better nutrition is to make each plate colorful. Different color vegetables for example generally contain different nutrients so the idea here is, mix it up.

Growing old may be inevitable but that doesn’t mean you can’t grow old gracefully and healthier and with a steady diet of proper nutrition, you can maintain better health well into your golden years.

5 Tips to Keep Your Kidneys Safe From Harm

Kidneys are one of the most delicate and vulnerable organs inside a human body. Kidneys start losing their functionality once a human body becomes 35 years old. Their filtration capacity naturally starts declining at a steady rate. In fact, a recent report reveals that kidney functions decrease by 10% with every decade after a person enters his 30s. As a result, kidneys also become highly susceptible to various diseases at later stages in life.
Although it's true that your kidneys will start failing slowly, there are ways by which you can lower the damage rate. Therefore, it is important for you to consider some useful tips to keep prevent developing kidney diseases.
#1. Drink lots of Water: 
You need to drink as much water as possible. It will not only help your body stay hydrated, but also motivate the kidneys to clear every toxin. Moreover, this will help you control your body temperature, decrease indigestion, and support blood volume. Therefore, it is important that you drink at least 2 liters of water every day.
#2. Avoid Smoking and Drinking: 
Smoking is extremely harmful for health, and although it does not affect the kidneys directly, it reduces kidney function significantly. Excessive alcohol consumption can disrupt a body's hormonal control and electrolyte balance. These disruptions also affect the kidneys very badly, and they will gradually weaken your kidney's power.
#3. Reduce your Salt Intake: 
I'm sure you know that salt is responsible for increasing the amount of sodium in a diet. Excessive salt in a diet can make you suffer from high blood pressure. You can also become a victim of more harmful cases like formation of kidney stones. This is the reason you should cut your salt intake.
#4. Go for Daily Exercises: 
Recent researches show that obesity and overweight are major issues behind kidney problems. If you are overweight or suffering from obesity, then your kidney functionality will decrease at a more rapid scale. Therefore, you must exercise regularly (even if it is light scale) to lose weight or keep it in check.
#5. Don't Resist to Urinate: 
This is a very common practice, mostly seen in women. They are usually cautious about hygiene, and therefore, resist the urge to urinate unless they find a clean toilet. They do not understand that resisting this urge puts a tremendous pressure on their urinary bladders and kidneys. They should urinate more often to make sure their kidneys are safe from harm.

Top Health Benefits of Turmeric

Turmeric is a spice derived from the dry ground root of the Curcuma longa, a plant native to India and Indonesia with the health benefits of turmeric being utilized for many tens of generations. Although the root has a thick brown skin and orange flesh, turmeric is a deep yellow-orange color from which it derives the nickname of Indian saffron. Turmeric has been used as a traditional medicine for thousands of years, but it is best known today for its culinary uses. Turmeric gives American yellow mustard its bright yellow color, and it is one of the main ingredients in curry dishes. It has a bitter, peppery flavor and gives off a scent that is similar to mixture of orange peel and ginger.

History of Turmeric

Evidence suggests that turmeric has been used for over 5,000 years. Its use began in Indonesia and India, where it became a valued Ayurvedic medicine where the health benefits of turmeric are used extensively. Use of turmeric for both culinary and medical purposes began to spread in the following centuries, first reaching China and the Middle East. The Middle East introduced turmeric to European traders in the 13th century. Today, turmeric is still principally harvested in India and Indonesia, but it is also an important export in many other countries, such as China, Taiwan, the Philippines, Jamaica and Haiti.

Composition of Turmeric

The primary active ingredient in turmeric is a substance called curcumin, which is non-toxic and gives turmeric its pigmentation. Different batches of turmeric contain varying degrees of curcumin, but turmeric supplements and curcumin extract can be purchased that has a guaranteed and evenly distributed curcumin content. Other nutrients can also be found in turmeric. The nutrients and quantities in 2 teaspoons, or 4.52 grams, of turmeric powder is as follows:
  • Manganese - 0.36 mg
  • Iron - 1.88 mg
  • Vitamin B6 - 0.08 mg
  • Potassium - 114.48 mg
  • Dietary fiber - 960 mg

Health Benefits of Turmeric

Turmeric has been used as a part of traditional Indian and Chinese medicine for centuries, and modern medicine is beginning to back up many of these uses with scientific data. The most widespread use of turmeric is as an anti-inflammatory. Curcumin has been shown to produce anti-inflammatory effects that rival those of hydrocortisone, phenylbutazone and ibuprofen. Additionally, curcumin does not have the potential for toxicity that these other drugs have. Some of the conditions for which turmeric may be beneficial are as follows:

Inflammatory Bowel Disease

Curcumin is an inexpensive and non-toxic way to treat most forms of inflammatory bowel disease (IFB), including Crohn's disease and ulcerative colitis. A medical study performed on mice shows that curcumin reduces the inflammation of intestinal walls and reduces intestinal ulcers. The same study showed that curcumin also helps obese mice to lose weight. One of the hallmarks of this study was that curcumin was found to be effective in concentrations of only 0.25 percent, which is about the same as in most curry dishes.

Rheumatoid Arthritis

Curcumin has been found to be a powerful antioxidant. As such, it can eliminate free radicals in the body that damage healthy cells. In rheumatoid arthritis, free radicals are responsible for causing joint inflammation and joint pain. The combination of an antioxidant and an anti-inflammatory provides relief for those with mild to moderate joint disease. Arthritis sufferers taking curcumin were found to benefit from reduced morning stiffness and increased maximum walking time.

Cystic Fibrosis

A study in 2004 shows that curcumin can correct the most common type of genetic defect that causes cystic fibrosis. Cystic fibrosis is a life-threatening disease that affects about 30,000 people in the United States. Cystic fibrosis causes the lungs to be covered by a thick mucus, and it also damages the pancreas. The disease is caused by a birth defect in a gene responsible for producing a certain protein. The most common defect is called the DeltaF508 defect. Curcumin has been found to allow the defectively produced protein to be eliminated by the body instead of building up and forming the mucus.


Curcumin has been found effective in many types of cancer. Because of its antioxidant properties, it is beneficial for all types of cancer, but studies have primarily focused on colon cancer, prostate cancer, breast cancer, lung cancer and leukemia. Curcumin is also effective against cancer because it has been found to increase liver function. Although curcumin can help prevent cancerous cells from growing, it can also slow the spread of cancerous cells by inhibiting their growth. Turmeric is most effective in fighting cancer when combined with a diet high in beneficial vegetables. Turmeric and onions may help to prevent colon cancer, while turmeric and cauliflower may fight prostate cancer.

Liver Disease

The liver is responsible for detoxifying the blood. This is done through the production of enzymes that break down the toxins into materials that are easily eliminated by the body. Taking turmeric increases the production of these enzymes, thus improving liver function. In studies done on rats, enzyme production increased by 16 percent after 14 days of taking curcumin on a daily basis.

Cardiovascular Disease

Many forms of cardiovascular disease are caused by unhealthy cholesterol levels. When cholesterol oxidizes in the blood, it attaches to the vessel walls and builds up as plaque. Both the curcumin and the vitamin B6 in turmeric can help prevent the oxidation of cholesterol. In addition, vitamin B6 regulates homocysteine levels. Homocysteine is responsible for the direct damage of blood vessels.
Curcumin helps to lower cholesterol levels through interaction with the liver. Liver cells begin to produce increased amounts of mRNA, which increases the number of receptors for LDL cholesterol, thus increasing the elimination of LDL from the body.

Alzheimer's disease

New studies have found that one of the most important health benefits of turmeric may be effective in preventing neurodegenerative diseases, such as Alzheimer's disease. Research began when it was noted that cases of Alzheimer's disease is very low among elderly Indian people with diets high in turmeric. Animal studies have backed up the belief that turmeric slows Alzheimer's disease. It is thought that curcumin may block production of a protein, IL-2, that is known to destroy the protective sheath that surrounds nerves.
In 2004 and 2006, two studies proved that curcumin crosses the blood-brain barrier where a protein called amyloid-B accumulates in the brain and disrupts normal brain function. Normally, this protein is eliminated by the body, but patients with Alzheimer's disease can no longer eliminate it. Curcumin in the brain has the effect of breaking down this protein so it can be successfully eliminated by the body.


The health benefits of turmeric are still being explored and documented but by using turmeric in curry's or taking supplements, it is possible that a raft of degenerative diseases can be affected positively as well as a tasty meal being cooked!

Beautiful Panini Meals

1. Healthy, High-quality Panini
Don't forget, Panini is an Italian sandwich, that's recommended by 100% reviewers, so there's no way you wouldn't like it, if you keep in mind some little advice. First of all: Pay attention to the quality of your Panini sandwich! If you thought you can prepare it with any kind of bread or cheese, well... the recommended bread is ciabatta or michetta. When it comes to cheese, Mozzarella is the best choice you can make. Also, make sure all the ingredients you use are fresh and clean, before including them into your Panini recipe.
2. Tasty Panini
It is now time to make the Panini worth its popularity! While grilled chicken and turkey meat are well-known ingredients, they might not be the best for you.
In order to get the tastiest Panini for you, make sure to use your favorite ingredients in it! You may prefer ham or porch, instead of turkey meat, so do not hesitate to replace it into your Panini! The important thing, however, is not to forget any of these: meat, vegetables and cheese.
The classic Panini includes meat. But if you are a vegetarian, Vegan Panini's are well-known in the Indian kitchen, and are made with fruits and vegetables, so you can adjust them to your tastes, too!
Just a little advice: Panini is great with meat, of course, so you'd better use it in order to feel the authentic, divine taste of this Italian food!
3. Beautiful Panini
Here we are, at the main point! The aesthetic of Panini is one of the principal facts that brought it the high place, above other Italian foods.
Don't use just ciabatta or michetta bread, but also baguettes and make different notches on the upper surface of them, in order to give it a nicer aspect. Use as many ingredients - it's preferred to use as many colors as you can (red tomato, green salad, brown meat etc.), to give it both best look and taste at once.
Also, using a Panini Grill or a Panini Press is the best way to provide it the most delicious taste and the best look, too.
Using this advice, not only that your Panini will suppress your hunger, but will also enchant you with the greatest taste. Try more recipes of Panini Sandwiches - like Chicken Panini, Turkey Panini, Vegan Panini etc. - in order to find the best, tastiest and most beautiful Panini meals for you!
You can now read on our website the most viral news and articles about interesting, funny or useful things. Do you want to read some interesting news in the morning while drinking your coffee, check the new trends in fashion or simply read something new and interesting in the evening before going to sleep? Here's the right place!

Chocolate: The Good, the Bad and the Bitter

It's pretty common knowledge that chocolate made its appearance among the Aztecs as a beverage for kings. The cacao beans, from which the beverage was derived, were highly valued and used as a form of currency. When Hernando Cortez, a ruthless conqueror, set his sights on the Aztec nation, he was introduced to the bitter drink by King Montezuma. Cortez proceeded to pillage their country and take over their lands, which included the cacao plant.
Back in Spain, Cortez had no idea what he had stumbled upon until some enterprising chemists added sugar and honey to the bitter beverage and happily introduced a drink which became the forerunner of hot chocolate, ushering in the world's love affair with chocolate. By the 17th century, Europe's elite was happily guzzling the newly prized beverage (were waistbands expanding concurrently, one wonders). And with the promise of aphrodisiac, as well as medicinal powers, small wonder that it took off.
But, alas, until it was mass produced in the latter part of that century, the masses could only dream about it, as the cost was too high and the Easter bunny only a far off fantasy. In the early 1800's, the Dutch discovered a process to make powdered beans less bitter and paved the way for our present day cocoa, still called "Dutch chocolate." Soon, solid chocolate was created, and Katy bar the door, Europe developed an insatiable sweet tooth. Mid-1800's. a resourceful gentleman by the name of Joseph Fry took chocolate paste and a few other ingredients and pressed it into a mold, which hardened and became the first chocolate bar. A few decades later, the Cadbury company began selling boxes of this glorious treat in their native country of England.
The Swiss, a country synonymous with chocolate, had a hand in creating milk chocolate and became the brainchild of the Nestle company. Sound familiar?
Not to be left out of the mix, American soldiers carried chocolate during the Revolutionary War, and it would sometimes be used as wages, when money was short (works for me). Once again, the value of the cacao bean was put into service.
Present day chocolate manufacturing in the U.S. alone is a staggering 4 billion dollar industry, with the average American eating over half a pound per month. Which might translate easily into that much in body weight gain!
Chocolate is synonymous with the name Hershey. Founded by Milton Hershey in rural Pennsylvania in 1886, it first started out as a caramel company. Soon Mr. Hershey branched out into chocolate production and introduced the first Hershey bar eight years later, with the express purpose of making chocolate available to the common man as an affordable treat. Not satisfied with just a factory, he built an entire town for his workers, and Hersheytown, PA came to life. Hershey kisses made their appearance in 1907 and were originally wrapped by hand, which required long assembly lines of women wrapping all day long, but the end result was worth it. In 1926, Hershey's syrup hit the market, and children of all ages could add it to their milk or pour it over ice cream. Not only a businessman but a philanthropist, Hershey created jobs for people during the Depression and provided for orphans at Hersheytown.
Numerous foreign countries supply the cacao beans to support the world's chocolate habit, and the value of chocolate goes far beyond the lovable candy. Many of these third world countries depend upon their cacao bean exports. Case in point,the tiny island of Playon Chico, off the coast of Panama, is welcoming assistance from outside sources to increase its production. A relatively isolated people, they look to the beans for medicinal properties and are beginning to export them for much-needed revenue.
There seems to be no end to this glorious product called chocolate. In the U.S., candies run the gamut from inexpensive drug store brands like Whitman's and Russell Stover, to upscale imports of Godiva, Lindt, Ghiradelli and Roche and everything in between. The original producers of chocolate and candies, Nestle and Cadbury, are still alive and well. (this author prefers Chicago-based Fannie May)
So whether you fancy a rich truffle, a Snickers bar, a handful of Hershey kisses or a thick chocolate sauce on your chocolate ice cream, from milk to semi-sweet, powdered or solid, bake with it, eat it straight or order it mixed in with your favorite coffee drink, it just keeps coming. And aren't we grateful.

Strawberry Not Just A Beautiful Fruit

What’s the first thought that comes to your mind, when you think of strawberry – a mouth-watering dessert of strawberries mixed with fresh cream? To end an interesting evening on sweet note, this is just the right dessert. Strawberries serve more than just fulfilling the sweet tooth. It is packed with hordes of health benefits, making a nutritious fruit for mind and body.

Eat this succulent fruit in its raw form or serve it as jams, syrups, salads, smoothies, wine, juices, and more. Strawberries are full of vitamin C, potassium, sodium and iron as well as being low in calories. Not just delicious, a strawberry is also a great skincare additive, especially due to its mildly astringent properties. Strawberry flesh and juice is recommended mainly for oily skin to improve texture, minimize greasiness and encourage a healthy and more radiant complexion. The ellagic acids in strawberries appear to inhibit the growth of tumors (cancer cells). They are also a good source of salicylic acid that removes dead cells and clean pores.

Strawberry helps in soothing sunburned skin, skin blemishes as well as discolored teeth. An alternative to placing cucumber on the eyes, place a sliced strawberry to reduce the puffiness. They are known to fight heart disease and provide a number of vitamins and minerals that support overall human health. By adding strawberries to your diet, we build a healthy immune system. In addition to various nutrients and minerals, strawberries are an excellent source of vitamin K and manganese, as well as folic acid, riboflavin, vitamin B5, vitamin B6, copper, magnesium, and omega-3 fatty acids.

Packed with immense health benefits, strawberries when added to beauty recipes for skin exude magic… Try out these homemade recipes made with this luscious fruit as main ingredient.

Kiwi Cucumber Strawberry Facial Cleanser – Blend 5 to 6 strawberries, 1 kiwi, peeled and 1/2 cucumber to a smooth paste, not a runny mixture. If the mixture is slightly runny, add bit of oatmeal until the potion is of proper consistency. Apply to your face and neck area with gentle massage to exfoliate the skin. Let the paste settle on your skin for 10 minutes and then rinse well with warm water. Your skin will feel fresh and clean.

Strawberry Facemask – Combine 2 or 3 ripe strawberries with 2 tbsp of finely grounded oats and 1 drop of lemon essential oil to form a paste. Spread the paste on to the face and neck area with fingertips. Relax for 20 minutes. Rinse off with cool water followed by a toner and moisturizer. The pieces of strawberry seeds aid in the skin treatment process.
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How the body uses food

Food has nutrients in it— substances that give our body many important things that we need. They provide us with energy and also help control the way our body grows.

Before nutrients can go to work food must be broken down so that they can pass into our body. This is called digestion. It starts when we chew the food that we eat. When we swallow it it travels on to the stomach where it is mixed together with water and other fluids. Then the food is passed on to the Digestion - How the body breaks down foodintestine. Nutrients escape through the walls of the intestine into our blood. From there they are carried to all parts of the body.

 Most food leaves waste that the body cannot use. Some of it goes to the kidneys and turns into urine. The liver also filters out waste. What is left over passes through the large intestine and leaves our body.


There are six main groups of nutrients: proteins, carbohydrates, fats, vitamins, minerals and water. The energy that food gives us is measured in kilocalories, or one thousand calories. A calorie is the energy that is needed to raise the temperature of water by one degree Celsius.


Although water does not give us energy it is the most important nutrient. We may be able to live on without the others for weeks, but we cannot go on without water for more than a few days.

Water has many functions in our body. It helps break down food. It also cools the body down when it becomes too hot. The body carries away waste products in a watery solution.

Our body needs about 2 –3 litres of water a day. We get it from the water and liquids we drink but also from fruits, vegetables and other food.


Carbohydrates are the main source of energy for our body. Sugars and starches have carbohydrates in them.

Sugar is a simple carbohydrate. It gives us energy very quickly. This form of energy can be found in dairy products, honey, syrup, jams and jelly.

Starches must be broken down into sugars before our body can use them. They are found in beans, bread , potatoes, cereals, corn, pasta, peas and potatoes. They provide our body with a constant supply of energy.


Our body needs fat in small amounts. Fats are made up of carbon, oxygen and hydrogen. They store vitamins and produce fatty acids. We need these acids to produce cell membranes.

Fats can come from animals or plants. They are in meat and dairy products, like butter and cheese. Other types of fats are in vegetable oils, nuts or seeds.

Too many saturated fats produce a high level of cholesterol, a waxy material made by the body. It starts building up in the walls of blood vessels and may block blood as it flows through our body.


Proteins are among the most important building blocks of our body. Muscles, skin and hair , for example, are made up of proteins.

Proteins are complex molecules made up of amino acids. The body can produce some of them itself, but we must get the others from food. Proteins are in cheese, eggs, fish, meat, milk, as well as in nuts, peas and beans.


Minerals are needed for growth. They are inorganic, not made up of living things. Our body needs different amounts of various minerals. Calcium and magnesium, for example, are important for bones and teeth. We also need small amounts of iron. It is a component of haemoglobin, which carries oxygen to red blood cells. Fluorine or zinc are other minerals we need in very small amounts. They are called trace elements.


Our body needs a variety of vitamins to stay healthy. Each of them does a different job. Vitamin A, for example, helps skin and hair grow. Vitamin C is needed to fight off infections. Vitamin D helps the growth of bones and teeth

8 Keys to Proper Diet and Nutrition

There are a few misconceptions about diet and nutrition. I don't typically like the word diet since many associate it with specific eating habits that are followed for a period of time and then you get off the diet. Nutrition on the other hand is something that we all know is important, but it just seems a fancy word that takes itself too seriously. In the end nutrition seemed to be a better description of what I wanted to explore, so here are some basic guidelines for any general diet and nutrition plan.
A healthy body is similar to a finely-tuned car. And there is nothing better than keeping the body tuned than following a balanced diet and nutrition program. This does not have to be restrictive; it should just follow some basic guidelines. The body needs food as its fuel and lifestyle, exercise and mental attitude as its regular maintenance for it to achieve its health potential. This explains the relation between health, diet and nutrition. Putting in the wrong fuel or forsaking the right fuel will prevent your body from delivering its power and best performance. Nothing is more important than proper diet and nutrition because without it, the body engine will splutter, cough and eventually stall. However, when following a balanced diet and nutrition, you can benefit from:
  • Added vitality and energy
  • Obtaining the weight that's ideal for you
  • Stronger and more powerful immune system
  • Improved overall body performance
  • Delayed effects of aging
  • Being fit and active
  • Lessened fatigue and tiredness
  • Healthy teeth and gums
  • Enhanced ability for concentration
  • Total health which means less risks for diseases
How can you achieve proper diet and nutrition?
Basically, proper diet and nutrition can be achieved from following the simple guidelines outlined below. A well-balanced diet and nutrition program includes:

1. Low fat

Almost all nutritionists and health experts agree that cutting down on fats from butter, cream, fried foods, oils and margarine is the best way to reduce weight and make your modern diet and nutrition healthier. This is also particularly important for a healthy heart.

2. Moderate Carbohydrates

Because many people have gone weight-conscious, they have forgotten the importance of rice, potatoes, pasta, cereals and bread to their health. Carbohydrates are important for vitality and energy so if you want to energize your body, take in foods that are rich in good quality carbohydrates.

3. High Fiber

Fiber is the large indigestible part of the food that you take in everyday. It doesn't only get you chewing, it also keeps the inner part of your body moving smoothly, helps prevent bowel cancer and gallstones, helps lower cholesterol, and keeps your weight in check. Grain breads and whole wheat are good sources of fiber.

4. Vitamins and Minerals

Fruits, vegetables and grains are abundant with vitamins and minerals as well as with other natural substances that functions as antioxidants. These foods help the body fight the free radicals that you get from bad foods and pollutants that could damage membranes, and cells.

5. Eat Variety of Foods

Eating a variety of foods will help you get all the nutrients your body needs. Try having a meal with foods rich in protein, carbohydrates, vitamins and minerals and you get all the good nutrients your body deserves. Each meal should contain food from all 3 macro nutrient groups.

6. Limit Consumption of Sugar and Sweets

Sugar can help you stay active and on the go however, when taken excessively, adds unwanted kilojoules in your body and can displace and dispose other important foods especially in kids. Excessive intake of sugar and sweets may also cause tooth decay and other dental problems.

7. Limit Consumption of Salt

The usual diet and nutrition program is laden with salt. While most people think that salt is a good flavoring for all foods, it actually masks the real flavor of the food you are eating. Not only that! Many packaged and prepared meals have high levels of sodium that is bad for your health so it is very important that you buy fresh produce. When buying packaged food, look for labels with no-added-salts or foods with reduced amount of sodium. One other alternative is to switch to sea salt for food preparation.

8. Increase Intake of Fluid

Two liters or eight glasses of water is needed to keep your body hydrated as well as to keep your kidneys and other organs working efficiently. Don't be fooled by fruit juices, energy drinks, or alcohol! Many of these drinks add calories that people ignore in their daily consumption and drinks like coffee and alcohol actually dehydrate the body. They are not considered helpful fluid because they act as diuretics that force your kidneys to excrete more fluid. Water is your best choice, so stick to it.


Proper diet and nutrition is rather easy to achieve. Just incorporate the above mentioned foods in your daily diet and nutrition program. Enjoy the food you eat and take your time to appreciate them and for sure, you'll be healthier than ever!

Benefits of Apple Cider Vinegar, Backed by Science

Apple cider vinegar has a lot of benefits for your health. It's no surprise why Oprah, 20/20 and CBS, to mention a few, all rave about apple cider vinegar and its benefits.

There are also many books written about apple cider vinegar describing how excellent it is for your health. The best-selling books on the subject include Apple Cider Vinegar Miracle Health System by Patricia Bragg, Amazing Apple Cider Vinegar by Earl Mindell, Apple Cider Vinegar for Weight Loss and Good Health by Cynthia Holzapfel and Dr. Karkar's Proponents believe that apple cider vinegar can cure or help with a myriad of diseases and health problems such as arthritis, osteoporosis, high blood pressure, high cholesterol, cancer, infection, indigestion, memory and aging.

Also, the most talked-about benefit of apple cider vinegar apparently is its help with weight loss.

Here are some of the major benefits of apple cider vinegar:

1. apple cider vinegar and weight loss

2. apple cider vinegar and acid reflux

3. apple cider vinegar and acne

4. apple cider vinegar and wart

5. apple cider vinegar and heartburn

6. apple cider vinegar and yeast infection

7. apple cider vinegar and arthritis

8. apple cider vinegar for skin

9. apple cider vinegar and cholesterol

10. apple cider vinegar for hair

11. apple cider vinegar and blood pressure

12. apple cider vinegar for sinus infection

13. apple cider vinegar and candida

14. apple cider vinegar and gout

15. apple cider vinegar and detox

16. apple cider vinegar and dandruff

17. apple cider vinegar and gerd

18. apple cider vinegar and hair loss

19. apple cider vinegar and constipation

20. apple cider vinegar and diabetes

Apple cider vinegar is great for you. With its so many benefits, it's no wonder why a lot of people are talking about apple cider vinegar and what it can do for your health.

Top 7 List of High Protein Foods That Build Muscle

Protein is without a doubt, the most important nutrient for packing slabs of lean muscle mass onto your body. You may lift weights until you turn purple or consume all the carbohydrates, fats, and other micro-nutrient in the world, but if you fail to feed your body with adequate amount of protein, you can forget about having a lean muscular physique.

High protein consumption is a must for serious mass development and also for repairing muscle tissue damaged after an intense iron blasting workout.

How much protein must one consume daily to build muscle successfully? For proven results, the general rule of thumb should be approximately 1 to 1.5 grams of protein per pound of body weight. So if you weigh 150 pounds you should

strive to consume about 150 grams to 225 grams of protein per day. Now how does one consume a large amount of protein on a daily basis? No worries as I've compiled a list of 7 high protein foods that can help you build muscle in record time.

1. Whey - Without shadow of a doubt, the king of all protein sources. In terms of quality and biological value, whey protein is definitely way ahead (pun intended) of other protein sources. We're talking about a top quality, complete protein source which has significantly faster absorption rate compared to other high protein foods, and includes every essential amino acid for increase strength and quicker muscle growth.

2. Eggs - Never forget to add this natural food source to your muscle building diet as they are jam packed with protein, vitamins, and other essential minerals. Eggs are regarded as the standard food for developing an impressive muscular physique and have long been treated as a bodybuilding staple. One whole egg contains approximately 6 grams of high biological value protein. Eggs are also easy to prepare and simply delicious to eat.

3. Fish - Another great high protein food. A can of tuna in water for example, provides about 30 grams of protein and here's the kicker; it has absolutely zero carbohydrates and fat! If tuna is not your thing (I don't really fancy it either), you may try other types of fish such as Spanish mackerel, cod, or salmon fillets. Most fish fillets have approximately 22 grams of protein per 3.5 oz serving. Apart from being an excellent source of protein, fish also contains a high amount of omega-3 fatty acids, essential for proper functioning of the body and brain.

4. Chicken or turkey breast - A list of high protein foods that build muscle is incomplete without this excellent protein source. Chicken breast is considered among the best sources of protein available because it comprises of mostly lean white chicken meat that contains minimal fat, and loaded with vitamin B6 for optimal heart protection.

Best of all, this portion of the meat is extremely high in protein. How much protein you ask? Well, a staggering 30 grams of protein per 3.5 oz serving! Consuming 7 oz of chicken breast nets you about 60 grams of protein which is almost half of your daily mass building requirement if you weigh 150 pounds.

5. Red meat - An extremely tasty protein source which has all the trimmings of a great muscle building food. A large 6 oz steak provides about 40 grams of high quality protein. Beef is rich in B-complex vitamins and also loaded with creatine to help you hit the weights aggressively by boosting your cellular energy through the roof.

6. Milk - This beverage serves as a decent muscle building source due to its high protein content including a large

array of amino acids for promoting muscle growth. If that's not enough, this highly nutritious beverage also offers many health benefits by providing a respectable amount of vitamins, mineral, and calcium. Drinking milk is a great way to achieve your daily protein target. Have a 6 oz serving of steak plus 375ml glass of milk which supplies approximately 11 grams of protein. That's a total of 51 grams of muscle building protein in just one single meal!

7. Tofu - I included tofu among the list of high protein foods that build muscle largely because a lot of vegetarians who are into bodybuilding consume tofu almost exclusively in order to meet their daily protein requirement. I'm not a vegetarian but I do eat some tofu every now and again because they are a good low-calorie protein source, perfect for adding mass and getting lean. Aside from its high protein content, tofu is also cholesterol free and contains calcium,

B-vitamins, and isoflavones making it one of the most nutritious high protein foods available. Half a cup of Tofu can supply your body with about 20 grams of protein.