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Fitness – Part of your life

Dr.Fancial — Mon, 31 Jul 2006 10:41:15 +0000

The pressures of daily life can be daunting, and with demanding careers and raising a family, working out is probably the last thing on your mind at the end of a busy day. However, physical fitness can benefit you in more ways than you think.

Being physically fit is not only about conquering marathons in record time and not only about looking your best on the beach — even though looking your best is always a bonus. Being physically fit can help you live a longer, more fulfilling life, it can benefit your body, your self-esteem and help you deal with the stresses of daily life.

Isn’t it ironic how you always manage to find the time to watch TV, time to catch up on your favorite program or the time to get together with friends? Yet when it comes to going to gym or getting physical, you can easily come up with at least 10 different reasons why you?re either too busy or just don?t have the time to break a sweat.

Making fitness part of your life should be a priority in everyone?s life — it should become a daily habit, the same as brushing your teeth or taking a shower. Setting aside one hour of your day isn?t much to ask when you take into account all the positive things you achieve just by being physically fit.

Apart from looking and feeling good, working out can benefit you in the following areas as well:

Help to relieve stress, depression and anxiety
Increase your ability to concentrate, think faster and become more sharp
Help reduce blood pressure
Lower the risk of developing colon cancer
Keep your heart healthy and reduce the risk of heart disease
Help with gaining muscle, which can build and maintain strong bones
Increase flexibility, which can help prevent injury and help with muscular tension.
So next time you put off going to the gym, stop and think about all the benefits you?re missing out on. Just 30 minutes to an hour of physical fitness a day can be a major health investment. And remember you don?t have to be in a gym to be fit. You can enjoy fitness with your kids, your spouse, family or friends by coming up with fun, physical activities such as going for walks, swimming, mountain biking, hiking or playing golf to mention a few.

Get a plan
There are many great fitness plans out there that can help you get into shape and enjoy fitness, but there are also many scams that promise you the world and don?t deliver. If you have spare cash on hand, get in touch with a personal trainer at your gym and take up a few sessions or visit a biokinetisist who will help you with your goals. You can also browse the Internet for reputable sites for information.

Kick start your fitness plan
If you?re a beginner into the world of fitness, ease into a routine by starting off slowly and gradually increase your endurance level. If you go all out on the first day, chances are you?ll burn out and overwork yourself to the extent that you?ll be put off fitness forever. If you?re a newbie, also remember that it takes time to get into a fitness routine and the only way to reach your ideal level is be consistent and stick with the program.

Make time
The best way to ensure that you avoid the excuses-zone is to make a habit of getting your workouts done first thing in the morning. Set your alarm to wake up an hour earlier, get to the gym and from there, you can shower and head for work. By doing your workout in the morning you are more likely to put it off later due to tiredness (or laziness), plus research has shown that you burn more fat if you do your cardio sessions first thing in the morning on an empty stomach.

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Hair care & styling

Dr.Fancial — Sat, 29 Jul 2006 07:11:41 +0000

Your hair plays a big factor in determining how you look and perceive yourself. There are no secrets to beautiful hair! With some easy care and maintenance, you’ll feel like a million bucks.Here’s some simple hair care tips and tricks (for women & men) to deal with problem hair that won’t cooperate even on the best of days — and keep it healthy & shiny.

Care & Styling

Avoid excessive blow drying and air dry hair whenever possible. This will help prevent split ends and drying.

Eating a well-balanced diet will ensure healthy, shiny hair.

Hair is most fragile when it’s wet, so blot it dry and don’t brush it. Use a wide-toothed comb and gently pull through from the bottom, up. Better yet, finger-comb it for a fluffy style.

Use only mousses and hair gels without alcohol to avoid a drying affect.

Use shampoo that is PH balanced and designed for your hair type.

Use a clarifying shampoo when you need to remove hair spray and gel build up.

Switch shampoo brands often to prevent product build-up.

Don’t use hot water when shampooing or rinsing your hair.

For static electricity in the Winter, try running a fabric softener sheet through your hair for better control.

Don’t believe that theory about brushing your hair 100 strokes every day. That will only cause damage and split ends.

Don’t wash your hair every day if it’s dry because shampoo and heat appliances will make it brittle. Who’s going to know?

Use a cool setting on your blow dryer. This will take longer, but it will make your hair more shiny and manageable.

If your hair is oily and you don’t have time for a wash, rub a dab of baby powder through it. This works better for blonde hair.

After swimming, wash your hair as soon as possible to remove chlorine residue.

Beer and Mayonnaise will condition your hair in a pinch.

For extra absorption, try conditioning your hair when it’s dry. Leave on for several minutes, rinse. Shampoo and condition as usual.

Care for your hair as you do your skin. Healthy hair is much more attractive than dull, lifeless hair.

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Basic skin care

Dr.Fancial — Sat, 29 Jul 2006 06:42:39 +0000

Your skin is the largest organ of your body and it’s the first thing people notice about you. Whatever the sins you’ve committed against it in the past, it’s never too late to start taking care of it and repair some damage. You don’t need to run out and buy every skin care and beauty product on the shelves — you can keep it glowing, radiant and young-looking with healthy, natural and basic skin care you can do at home. These tips are simple and practical.

Basic Skin Care

Keep it clean.

Avoid laying on your face. Try getting used to sleeping on your back.

Drink eight glasses of water every day to hydrate your skin.

Use an alcohol-free toner to clean out pores.

Don’t tug and pull the skin around your eyes. Be Gentle.

Don’t take steaming hot baths or showers because it has an immediate drying affect. Keep it short.

After bathing, pat dry your skin and apply a body lotion to seal in the moisture.

Save heavier moisturizers for nighttime. Use light ones under make-up.

If your skin is sensitive, it’s best to look for products & cosmetics that prevent irritation.

Use a humidifier in the Winter and dehumidifier in the Summer.

Exercise will increase your circulation and give your skin a healthy glow.

Never pick a mole. If one looks suspicious or is bothersome, your dermatologist can remove it with a very simple procedure and run a biopsy.

For bags underneath your eyes, throw a couple of spoons in the freezer for about 10 minutes. Relax and apply to your eyes to reduce swelling. Read more tips for bags and under-eye circles here.

Exfoliate your skin once a week including your neck.

Rinse your face in cool water to close your pores. This will help reduce their size.

After showering, apply lotion to your elbows, knees and feet.

A simple home remedy for blemishes is antibacterial soap.

Lemon juice doubles as a facial mask and pore-reducer.

Beauty rest is no myth. Your skin will be rejuvenated with a good night’s sleep.

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Flatten your stomach

Dr.Fancial — Sat, 29 Jul 2006 05:19:07 +0000

The most effective way of flattening your stomach is a combination of strength training (with a extra focus on mid-section), cardiovascular exercise (short, hard workouts), and stable blood sugar (keeps you from adding additional fat and makes it easier for the body to use body fat for fuel).

1. You must do some form of progressive strength training

The primary function of the ab muscle is to flex your torso forward. However, there are also muscles that flex your torso to the side and muscles that rotate your torso. Often times you see people on their ab roller every day doing hundreds of crunches or sit-ups.

If you want to effectively strengthen your stomach you need to incorporate the following types of exercises:

?1-2 forward flexion exercises (crunch, sit-up, etc.)

?1-2 side flexion exercises (side bends, side crunches, etc.)

?1-2 rotational exercises (trunk rotations, standing twists, etc.)

The abs, are muscles just like any other and should be worked at most 3 times per week. You also want to make sure you are training them progressively, working them harder each time.

2. Use short, hard cardio workouts to increase metabolism

Cardio workouts are important because they CAN, if done correctly, increase your metabolism for 4-24 hours or more! This means you are less likely to store any excess calories as body fat because they are more likely to be used by your elevated metabolism. Plus, you are more likely to burn off some excess body fat.

Below is a sample interval workout that can be done with just about any activity (walking, bicycling, swimming, stair climbing, etc.).

Warm up at easy pace 2-5 minutes ?Perform 30 seconds of hard work (almost as hard as possible) ?perform 1 minute of moderate work (recovery time-catch breath)?Repeat this process 6-10 times ?Cool down at an easy pace for 2-5 minutes

3. Stable blood sugar is the key

And most importantly, you must stabilize your blood sugar! This is by far the most important factor when it comes to burning away that excess body fat and keeping it off! To effectively stabilize your blood sugar you must feed your body frequently; like every 2-3 hours. The key is to give your body only what it needs at that time. Your body burns calories 24 hours a day, so, why would you only feed it once or twice a day? Give your body the fuel it needs: vegetables, fruits, nuts, berries, whole grains, and lean proteins (chicken, fish, lean beef, eggs, etc.).

Many people are too hung up on how much fat is in food, or how healthy of a choice it is. Calories are calories and it doesnt matter where they come from. If there is extra?where is it going? Yup, you guessed it?body fat!

This is not to say that what you eat is not important because it is, it just doesnt have that much of an affect when it comes to fat loss. Try to make healthy choices whenever possible, but dont feel like if you eat a cheeseburger it is guaranteed to be stored as fat.

4. Get the help of a professional

Unfortunately, most people dont know enough about the human body, nutrition, or effective exercise to meet their health and fitness goals. Ask yourself this one question, am I happy with my current progress or condition??If you抮e not, you should consider getting the help of a qualified personal fitness professional. Dont depend on the information you get from magazines or from your local gym/ health club. A qualified fitness professional can help you achieve your health and fitness goals, and in less time than you would imagine.

If you are serious about your health and fitness goals, and you are ready for that flat stomach, I recommend you start implementing the 4 strategies listed in this article. These 4 strategies can help you take control of your metabolism and burn off that excess body fat and having you looking and feeling great! If you would like to receive more information on how to lose those love handles please call me at 240-731-3724 or e-mail me at jesse@achieve-fitness.com

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Free Diet Menu – Fashioned Chicken & Dumplings

Dr.Fancial — Fri, 28 Jul 2006 11:00:04 +0000

Free Diet Menu – Grandma’s Old Fashioned Chicken & Dumplings
Chicken legs tend to make Chicken & Dumplings more flavorful but white meat, or a mixture of white and dark meat also work well in this low calorie, low fat recipe.

Ingredients for this low calorie, low fat recipe are:

2 chicken legs
1 can of Pillsbury Biscuits (10 to the can – 110 calories each)
5 Chicken Flavored Bullion Cubes
Salt, Pepper
1/2 cup of skimmed milk
Flour
Butter, Margarine or No Calorie Butter Spray
Boil chicken legs in one quart of water. While chicken cooks, roll out biscuits as thin as possible using a bit of flour for dredging. If rolling pin becomes sticky, dust with flour. Form a stack of ‘dumplings’.

Once chicken has cooked thoroughly, retain broth and remove cooked chicken, cool and bone. Set meat aside. Next, add enough water to your broth to create about one quart of water. Add bullion cubes, 2 Tablespoons of margarine, salt and pepper to suit personal taste.. While water reaches boiling stage, take a case knife that has been dipped in flour and cut through the stack of dumplings to create several small dumplings.

Carefully drop into the boiling water a few at a time, stirring now and then to ensure that dumplings do not stick. Once dumplings have cooked to desired tenderness, add milk.

Enjoy with a cup of skimmed milk and a chunk of lightly buttered bread.

This low calorie, low fat free diet menu recipe makes 10 servings at about 150 calories per serving.

As a note, dumplings are notorious for sticking and a remedy that we’ve found that works well is to transfer the uncooked dumplings to a microwavable dish and finish cooking in microwave. You’ll need to keep checking so that dumplings do not overcook.

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Moisturizers

Dr.Fancial — Thu, 27 Jul 2006 04:14:52 +0000

Moisturizers act as a barrier to water loss through evaporation. Moisturizers will keep you looking younger with smoother skin. No matter what age you are, no matter what skin type you have, skin moisturizers are very important to your epidermal well-being. When it comes to your skin you should always use moisturizers. The skin is an organ that will respond to liquids and lotions, creams and gels. Everyone needs moisturizer, even if you have oily skin. Tinted moisturizers are available if you feel you are too pale.

Moisturizers are available for all skin types. Listen to your skin and if it doesn’t retain enough water, the skin will feel tight and dry and in need of some moisturizer. Pay attention to and pamper your face with a herbal and tinted facial moisturizer. With the seasons constantly changing, besides drinking plenty of water, be sure to feed your skin moisture.

Facial moisturizers keep the skin healthy and protect it from dryness in several ways. First they attract moisture deep into the skin cells, which keeps them juicy and plump. Second, they seal the moisture in with an occlusive coating and third, they help fill in the gaps between the skin cells, which keeps the skin’s function holding strong and firm. Moisturizers do not prevent wrinkles unless they contain sunscreen.

Beauty product reviews say the best way to soften wrinkles is by plumping the skin tissue and swelling it with water. Herbal moisturizers are easy to use, readily absorbable and should never burn or irritate. Elta moisturizer for the face conditions, protects and does not feel too greasy on the skin. Overuse of moisturizer is as bad as not using any. Too much moisturizer can lead to clogged pores and blackheads.

Moisturizers come in various types, balms and creams are the thickest and greasiest; oils and lotions are lighter and more fluid; gels are clear or translucent and the lightest of all. A general rule of thum is the thicker the texture, the more oil; the thinner the texture, the more water (unless the product itself is an oil.) The best time to apply moisturizer is right after you wash or shower, when the skin is damp and the moisturizer can seal in the moisture.

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SEXUAL HEALTH

Dr.SkinCare — Sat, 19 Jul 2008 07:23:04 +0000

LUNG CANCER KILLS MORE
A June 2005 public opinion survey commissioned by the Society for Women’s health Research showed that breast cancer is the disease that women most fear. Yet lung cancer kills more people-women and men alike-each year than any other single form of the disease, and it is currently the second leading cause of death in the U.S. But the disease affects women differently than men. In general, women with lung cancer have a better prognosis than men, but several studies have indicated that compared to men, women who smoke are more likely to develop lung cancer at a younger age and at lower levels of exposure to cigarette smoke.

LOSE WEIGHT, FEEL BETTER
If an increased risk of heart disease and diabetes isn’t reason enough to watch your waistline, maybe headaches, cramps and bloating are. A study at Virginia Commonwealth University in Richmond suggests obesity is also a risk factor for premenstrual syndrome (PMS). In a Virginia women ages 18-44, those with a body mass index greater than or equal to 30 had nearly a three-fold increased risk for PMS than non-obese women. PMS was also more prevalent amongst whites, smokers and younger women.
MODERATE EXERCISE MAY PREVENTOVARIAN CANCER
Think your workouts have to be intense to help you stay thin and healthy? It turns out this isn’t always the case. New findings suggest that moderate (but not vigorous) exercise may help lower the risk of ovarian cancer. Researchers from the Public Health Agency of Canada reviewed questionnaires filled out by almost 2600 women, 442 of whom had been diagnosed with the disease. The study showed a solid association between a lowered risk of ovarian cancer and moderate physical activity.
The reasons for the benefits are unclear, but could include the link between physical activity and decreased levels of estrogen and progesterone in women. Past studies suggest that exposure to high levels of these hormones is a risk factor for ovarian cancer. There were, however, no benefits found among women who engaged in very active sports or intense exercise. The discrepancy could be due to the fact that although regular physical activity has been shown to enhance the immune the immune system, too much can actually cause immune suppression.
Ovarian cancer is the seventh most common cancer in women, but ranks fourth as the cause of cancer deaths among women, according to the American Cancer Society. In 2005 alone, approximately 22220 new cases will be diagnosed. So every so often, be sure to exercise caution and consider taking your workouts down a notch!

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Learn you skin type

Dr.Fancial — Wed, 26 Jul 2006 11:32:22 +0000

The first step towards beautiful skin is working out what your skin type is. This is necessary so that you can work out how to care for your skin, and what products you should use. Below are the features of the 5 main skin types which you can compare to your own skin type. Once you have decided what type your skin is you can find out what the best way is to look after

Normal Skin Type
Normal skin does not feel dry or oily.
Pores are visible but not large or clogged.
After a wash it feels smooth and comfortable.
At midday it still looks fresh and clean.
Only occasionally break out in spots.

Caring for Normal Skin Type:

To care for normal skin you should start with a gentle foaming facial wash. Massaging it into your face will give you a rosy complexion. Cool your skin with a refreshing toner. to finish dot moisturiser onto your skin and massage it with your fingers in light upward strokes.

Dry Skin Type
Dry skin has a thin and papery texture.
It feels dry to touch.
The pores are very fine.
After a wash it feels tight, as though it is too small for the face.
By midday flaky patches appear.
Hardly ever break out in spots.

Caring for Dry Skin Type:

For dry skin use a creamy cleanser to melt away dirt. Leave it on your skin before sweeping it away with cotton wool. Splash cold water onto your face to clean and refresh your skin. Use a thick cream moisturiser to seal in as much moisture as possible.

Oily Skin Type
Oily skin feels very greasy.
The texture is often very thick and coarse.
There are large, visible pores.
After a wash it feels fine.
By midday it looks shiny.
Often break out in spots.

Caring for Oily Skin Type:

To care for oily skin you should start with a gentle, foaming facial wash. This will remove dirt and oil without stripping away moisture. Soak cotton wool in a gentle astringent lotion and sweep it over your skin to refresh and cool it. Even oily skin needs a moisturiser, but chose a light, watery fluid; this will be enough for your skin. Allow the moisturiser to sink in and then absorb the excess with a tissue to prevent shine.

Combination Skin Type
Combination skin is normal with a few dry patches and a few oily patches.
Dryness is usually on the cheeks.
Oiliness is usually on the T-zone.
After a wash some areas feel dry and some smooth.
By the midday the T-zone is shiny.
Often break out in spots in the T-zone.
Most women have combination skin.

Caring for Combination Skin Type:

If you have combination skin use a foaming facial wash in the mornings to cleanse your skin. This will keep the oily areas clean to prevent blackheads. In the evening use a cream cleanser to soothe your dry areas. This will keep a balance between excess dryness and excess oiliness. Use a strong astringent for your oily areas and a mild skin freshener for the dry areas. This is not an expensive option, as you will only need a little of each. Use moisturiser on your whole face, but make sure you concentrate on your drier areas.

Sensitive Skin Type
Sensitive skin can be easily irritated.
Typical reactions are itching, burning, chafing and stinging.
After a wash a wash it feels dry and itchy in places.
By midday there are flaky patches and some redness.
Occasionally break out in spots.

Caring for Sensitive Skin Type:

If you have sensitive skin do not use facial washes or soap; instead use a light, hypoallergenic cleansing lotion. Use a moisturiser to strengthen your skin and provide a barrier against irritants. Make sure you use an unperfumed moisturiser so as not to irritate your skin.

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Natural Beauty Tips

Dr.Fancial — Wed, 26 Jul 2006 05:13:57 +0000

Not everyone wants a complete makeover as some like to preserve a more natural appearance. Let’s face it, many men are attracted to the low-maintenance, “girl-next-door” look and accomplishing that can be just as challenging as looking model-perfect.

So, how do you achieve a desirable look without the heavy use of cosmetics and makeup? Our natural beauty tips and advice will help you do just that, and put you on the path to a beautiful, unaffected, you.

Practice a Healthy Lifestyle

Natural beauty is akin to an overall healthy appearance. Start with a better lifestyle. Your own attitudes and daily life reflects in how you look to others. Take care of your body and it will take care of you.

Eat a proper, well-balanced diet. Food that’s good for your body helps your internal organs function properly and shows on the outside as well. The trick is to read the labels carefully and eat healthy foods with minimal preservatives. Good nutrition is key to your outward appearance and longevity.

The best skin in the world will not overcome a flabby body. Get in good physical shape if you’ve been slacking off. Set some reasonable fitness goals to get your body fit and trim. Begin with short-term goals and set new ones once they’re achieved.

Skin Care Tips

Water plays a crucial role. For radiant skin, drink plenty of water to keep it hydrated and supple. Seal in water externally after a shower by applying lotion to damp skin.

Look for all-natural, organic and herbal recipes for basic skin problems. Whether it’s dry skin or blemishes, you can target the areas that need it most, foregoing chemicals that can be irritating to your skin.

As you age, you’ll hit some bumps along the way. Care for your skin as you do your most prized possession and you’ll see the benefits quickly, as well as years from now.

Don’t want leathery skin? Lessen the appearance of fine lines and wrinkles by reducing exposure to the sun’s dangerous rays. When enjoying outdoor activities, apply a sunscreen with SPF of at least 15 and re-applying when necessary.

Wearing Makeup, Naturally

If you wish to wear makeup, utilize only the best cosmetics brushes and beauty tools to enhance your finest features and cover flaws. This allows you to apply only the amount that is needed while blending in any excess color.

Apply a tinted moisturizer or sheer foundation with a damp sponge. Either one will allow your natural skin tone to show through while covering minor imperfections.

Creme or liquid blush blends more naturally than powder. Apply to the apple of your cheeks, outwards, into your hairline to prevent makeup lines.

Don’t want to overdo your eyes? You can now enhance your own eyelashes without adding clumps or colors. New, clear mascara is available to separate your lashes and give them luster and shine.

Reduce Stress

Stress is an unfortunate fact in today’s fast-paced lifestyle and often reflects in your skin and eyes. Make it routine to relax and pamper yourself, daily if possible. This will give you time to slow down and plan the following day.

Become aware of the facial expressions you often make when stressed-out. If you raise your eyebrows often, you could very well end up with permanent wrinkles on your forehead. If you squint because you don’t understand something, lines between your brows may become evident.

Don’t expect to live without facial expressions, they’re part of you. What you can do is be aware of those expressions you make when nobody is looking. Replace those with something else, such as fidgeting and ease up on your face.

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Emergency zits treatment methods

Dr.Fancial — Tue, 17 Jun 2008 17:10:27 +0000

Please do not squeeze zits arbitrarily otherwise it will cause skin infections (Infection of the dermis and deep tissues) and left scars. Do not squeeze unripe zits. If these things are handled carelessly, it will bring a great damage to skin tissue.
1. Emergency Ways to get ride of zits
If sebum trapped inside the skin causing pus-filled lesions, apply the hot cloth to the affected area then gently apply pressure to the sides of the zits to ease out the pus with tissue.

If you can not bring the pus out of the surface, vitamin E ointment can be applied on affected area first and then use concealer and apply foundation on acne area. Excessive foundation can be removed gently with fingers. Finally, dust your face with face powder that closely matches your skin tone. You can put thicker powder on your cheeks.

2. Condition and Time:
Buy alcohol, cotton rods and acne needle. If some get white pus, this acne can be handled. Firstly, alcohol stains cotton rod and apply on acne area. Tip of the acne needle is put into alcohol for disinfection and gently prick the tip of acne with the needle. Use cotton rod to get ride of pus so that no scar is left due to infection.

3. If you would like to have effective and more safety skin care, after follow above two steps, you can choose to buy natural cosmetic products and apply on acne area (for example, 100 % fresh aloe juices) and avoid using pure chemical cosmetics. Otherwise, it will stimulate skin tissue and cause skin redness and other adverse effects.