Month: April 2014

Tone Up With These Cellulite Busting Exercises

[vc_row][vc_column][vc_column_text]Can Simple Exercises Really Beat Cellulite?

Sufferers of cellulite will no doubt be familiar with the many workouts available on the market today which claim to be ‘cellulite-busting’ i.e. if you purchase the workout then you can say goodbye to your cellulite problems.  But is it really true that certain movements and exercises can rid you of cellulite once and for all?

Exercise Is Key But Good Nutrition Is Also Important

Unfortunately, it isn’t quite that simple.  Yes, there are particular exercises which can assist in the reduction of cellulite build-up within the body and we will cover those in a moment but in order to really beat the cellulite, it takes more than just exercise.  Nutrition and good circulation are also key to reducing the cellulite within the body.  Additionally, research suggests that some women are just genetically more susceptible so no matter what measures they put in place, they could still end up as cellulite sufferers.  If you fall into that category then don’t despair!  There are still ways to reduce the overall appearance of any cellulite you might have, or might gain, in the future.

Which Exercises Are Best?

So which exercises are best if you want to get rid of cellulite?  Cardio training, especially interval training where you vary the intensity of your exercises, is a great way to burn body fat and to promote good circulation around your body.  Good circulation is vital for removing toxins and preventing them for building up underneath the skin, causing the bumpy and uneven looking cellulite to develop.

Strength training is also a good choice.  Firming up muscles will help smooth your skin, reducing the appearance of cellulite.  As most cellulite appears on the buttocks, inner, upper and back of the thighs, focus on exercises which increase strength in these muscles.  You should aim to train your lower body at least twice a week, and the following exercises are very effective:-

Step-Ups:  If you don’t have a bench, the bottom step in your house will work just as effectively.  Simply step up, then step down with the same leg.  Aim to start with 20 reps on each leg and gradually increase the number.

Lunges: Keeping your upper body straight, with your shoulders relaxed, take one step forward, lowering your hips until both knees are at a 90-degree angle.  Ensure that your front knee is directly above your ankle, not pushed out too far and that your other knee doesn’t touch the floor.  Return to starting position.  Aim to start with 30 reps on each leg and gradually increase the number.

Squats: Keeping your back straight and your weight in your heels, extend your hips down and back, almost as though you are sitting in a chair.  Try to lower yourself down until your tights are parallel with the floor.  Watch your knees and make sure that they don’t go over your toes, as this could cause them unnecessary strain.  Aim for around 40-50 reps to begin with.

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Drinking Fruit Juice is Much Healthier Than Fizzy Drinks…WRONG!!!

[vc_row][vc_column][vc_column_text]It is quite common to hear, from health experts as well as those who mean well around us, that fruit juice is a much healthier option than fizzy drinks, and that where possible we should be making the choice to replace our fizzy drinks with said fruit juice.  However, the surprising truth is that there is very little difference between fruit juice and fizzy drinks, especially when it comes to the amount of sugar contained within them.

Its all about the Fructose!

It has long been surmised that fruit juice is the healthier option because it contains ‘natural’ sugars rather than artificial sweeteners.  However, the natural sugar contained within fruit juice is fructose, something which our bodies can only tolerate in small amounts.  To put it into context, our bodies can absorb, at any one time, around 25g of fructose.  A glass of pure orange juice contains 14g of fructose, a can of coke would have around 15g of fructose.  Not much of a difference!

We Are Simply Not Designed To Have Too Much Fructose

An overload of fructose can cause health problems such as bloating, cramps, indigestion and sometimes even diarrhoea.  Our bodies were simply not designed to take in that much fructose.  The thing which catches people out is that fruit juice is made from fruit, and we all know that fruit is good for us.  Don’t we?  Unfortunately this is another area where we may believe we are putting good foods into our body but actually too much can cause us digestive troubles.  If you need further evidence, consider that fruit found in the wild is not sweet in taste; have you ever picked a wild apple?  It will taste nothing like the apples to be found in your fruit bowl.  This is because the fruit of today has been designed and created; it’s the reason why we can obtain so many varieties of fruit which are not native to our home countries.

However Fruit Juice Isn’t All That Bad

Of course, drinking fruit juice does have other health benefits which are not contained within a can of coke.  For example, prune juice can help to alleviate symptoms of constipation, and many juices contain additional vitamins and nutrients such as vitamin C.  Drinking fruit juice in moderation is probably not a bad thing at all, just as eating a certain amount of fruit can also be good for us.  What we really need to watch is that we are not taking in an excess of fructose, simply for the other benefits fruit juice provides, especially when these extra nutrients and vitamins can easily be found in other sources such as vegetables and that we fully understand, and are aware, of what we are putting into our bodies.  Just because something is advertised as being the ‘healthy’ option doesn’t mean that it is actually as good for us as we might believe.

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Reduce the Sugar to Reduce the Wrinkles

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As we get older, many of us turn our thoughts to beating the signs of ageing, namely, wrinkles.  There have been many theories on how we can prevent the advancement of wrinkles over the years but the most recent to come to the forefront may surprise you.  It is something we come into contact with almost every day and could be more responsible for ageing skin than you might think.

This mystery product is none other than sugar.

So how does sugar affect our skin? 

Through a process called ‘glycation’.  Glycation is a natural part of the ageing process, and is the name for the chemical reaction which occurs when sugars in the body attach to proteins.  When the sugar and protein come together, they react and form ‘advanced glycation end products’ (commonly known as AGEs) which causes the protein fibres to become stiff.

eating healthy for your skin

Excess sugar can cause health problems

A lot of what was known previously about AGEs was that it contributes to health issues such as heart disease and kidney failure.  The excess sugar literally causes arteries to stiffen and harden reducing the amount of blood which can circulate effectively through the body.  This isn’t new information; we need flexible and healthy arteries to carry the blood around our bodies.  If the blood flow is restricted then this can result in health issues.  The piece of this puzzle which is new is that it can also affect the skin.

Sugar loosens the elasticity of skin

Recent research has shown that the proteins in skin most susceptible to glycation from excess sugar are the very ones which make your complexion plump and youthful – collagen and elastin.  When these proteins are subjected to the AGEs process they become less supple, weak and discoloured which shows on the skin as wrinkles, sagginess and loss of youthfulness.  Additionally, because the proteins have become weakened by glycation they are then more prone to damage from UV rays.

The solution

So what can be done?  Glycation is a natural process which means it will happen in our bodies whether we want it to or not.  But it is possible to slow the effects down by making changes to our diets and ensuring that we are looking after our bodies in the best way possible.  Foods which contain white sugar, in any form, should be avoided and increasing your consumption of ‘good’ carbohydrates such as brown rice and wholemeal bread will help.  Eating foods high in antioxidants such as vegetables, nuts and seeds is also a good way to combat glycation.  Drinking green tea is also a fantastic way of combating glycation; it stimulates the production of collagen which can reduce the effects of any AGEs damage already evident on your skin.

You could also upgrade your skincare regime, there are an increasing number of products coming onto the market which are designed to fight the effects of glycation.  In fact, the majority of anti-ageing creams will contain ingredients designed to fight the effects of AGEs.

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6 Great Ways To Look Great Without Makeup

[vc_row][vc_column][vc_column_text]Many men and women would agree that a flawless complexion which requires a lot of work and is something to be desired.

Women in particular will put many hours worth of time and a lot of money into producing a flawless look in the morning, by covering their faces with makeup. Concealer, eyeliner, mascara, blusher and bronzer will all be part of many women’s morning skin cover up regime.

Even men have been seen to wear concealer to help disguise uneven skin and blemishes. But is there a way to look good without having to put the slap on?

Here are some tips to getting your skin make up three and looking great, to benefit your health, your confidence and your wallet.

Drink Plenty Of Water

We have all heard that water is good for you, but how much do you really drink? You need to make sure that you have eight glasses of water every day so that your skin can keep hydrated. The problem with many people’s skin is that it is dry, needing motorisation and as a result produces extra sebum. Sebum can block pores and will cause spots and blemishes. By keeping your skin hydrated, you were able to avoid the zits and keep your skin looking fresh.

Get A Good Moisturiser

Linked to the above, getting a good moisturiser is really important. Both men and women should put moisturiser on before they go to sleep. Your skin is most absorbent as you sleep, so by putting it on before you go to bed, you are really doing your skin some good.

Sit Out In The Sun,

but only 20 minutes. Sitting out in the sun (wearing sun cream) is a good way to get vitamin D in your body, and to give your skin a healthy glow. Unfortunately, many people go overboard and sit in the sun for hours. In very intense sun, such as in the summer or in many foreign countries, just 20 min of exposure can give you sunburn, which is really very bad for your skin. However, if you sit out in the sun for just 20 min and then go inside, you can really give your skin a boost. Even sitting in the shade will do you some good. Not only will your skin love you for giving it some much-needed vitamin D, but you’ll start to see a healthy glow which means you can ditch the bronzer and blusher.

Stop Touching Your Face.

It may seem a strange one, but every time you touch your face, you are disturbing the many micro particles that make up this fragile area of your body. Every time you scratch it, pull at it, tug at it or pop a spot, you are really disrupting the skin which can cause you problems later down the line. So just stop touching it, and let it do its thing without your interference.

Exfoliate Once Per Week.

Exfoliating removes the dead cells from your face which leaves your skin looking fresh and radiant. This can leave your skin feeling and looking healthy which when you are looking to go make up free is a little bonus. Just make sure not to scrub too hard or use exfoliate too often as this can have an opposite effect, leaving your skin dry and irritated.

Look After Your Skin From Within

Its amazing just how a change of diet to clean healthy food and drinking at least 3 litres of water a day can have on your skin. Drinking water not only hydrates you but also flushes out any toxins – purifying your skin. Also make sure to get at least 8 hours of undeserved sleep as this is the time your body repairs itself leaving you looking fresh the next morning.[/vc_column_text][/vc_column][/vc_row]

Clear Skin Diet – Get Rid Of That Acne!

 

If you suffer with acne, then you will understand how much of an irritant a flare-up can be. Adults who suffer with outbreaks of acne can not only find they struggle with low self-esteem but it can start to affect other areas of life too. So what if there was a simple way to help clear your skin and rid yourself of acne?

The Clear Skin Diet

Although there is no miracle cure, genetics play a large part in appearance of skin which cannot be controlled, there is a way to at least assist your skin in remaining blemish free; the clear skin diet.

The clear skin diet has been born from research which suggests that certain foods can in fact help to improve your skin, or make it worse. Some examples of foods which people with problematic skin should eat include those which contain whole grains, omega-3 fish oils, antioxidants and zinc to name but a few.

Vegetables and fruit are a great source of antioxidants; berries, artichokes, carrots and red grapes are all great examples of fruits and vegetables high in antioxidants. Beef, spinach, pumpkin seeds and cocoa are all good sources of zinc. Yes, it’s really true, eating chocolate could help with your skin (in moderation of course). Drinking lots of water is also vital; water can help to flush out toxins which can assist with clearing up an outbreak of acne. It will make you feel better too.

Avoid Sugary Foods

Another interesting area which needs to be considered is that of food which raises your blood sugar level. When you eat foods high in sugar your pancreas creates more insulin in order to regulate your blood sugar level. This is a natural process but the trouble is that insulin also causes the sebaceous glands to secrete an oily substance known as sebum, which can clog up follicles and pores. So by avoiding foods high in sugar, you could help your skin to clear.

Does It Work? Science Says Yes!!!!

So, does it really work? For many years people have portrayed the idea that certain foods can affect your skin as nothing more than a myth but recent research would suggest otherwise. Of course, the most logical way to look at it, is that your skin is an outward reflection of what is going on inside your body. If you are taking time to eat well, sleep well, and stay hydrated, then this will be reflected in your skin. Alternatively, if you are eating a lot of junk food, living on a few hours sleep and so drinking a lot of caffeinated products to stay awake, then this will cause your skin to suffer. Ultimately, eating the right foods can assist with the clearing up of acne issues you might experience.

Makeup For Rosacea

If you suffer with rosacea then you will no doubt be aware that whilst there are treatments which can help to ease the symptoms of this skin condition, there is no permanent cure and there is nothing you can do to prevent symptoms from starting.  Using makeup is one option to help hide skin redness however women suffering from rosacea can find it difficult to find suitable cosmetics.  Here are some tips for how to choose and use make up when you have rosacea:

Clean & Moisturise

Before applying any make up onto your skin, ensure that you have used a cleanser and a moisturiser.  Choose the right products for your skin, you don’t want anything which is too harsh.

Oil-Free & Simple Make Up

If you have problem skin then you are going to want to avoid putting on too many products as this can often just aggravate skin further.  Keep the amount of make up your apply to a minimum and also ensure that any make up you do apply is oil-free to avoid clogging your pores.  Mineral make up is a great solution as it offers perfect coverage but doesn’t contain the ingredients which can often cause skin irritation.  There are even mineral powder formulas which have been created specifically to cover up redness in the skin.

Before trying out a new make up, always test it on a small patch of skin initially; the neck or the arm are good options.  Make sure that there is no irritation of the skin at all, before applying it to your face.

Go Green

No, we aren’t talking about environmentally!  A green-tinted base or primer is a perfect choice for people who suffer with rosacea; it visually corrects any redness and evens out skin tone.  Applying a primer also helps your make up to last longer so you don’t have to worry about reapplying whilst you are out and about.

Have the Right Tools

Anti-bacterial brushes are ideal for applying make up to skin and should avoid unnecessary clogging of pores.  Where possible, avoid using your fingers as the oils and bacteria can irritate skin and clog pores with dirt.

Whatever you do to your face, make sure you do it gently.  From washing to applying the make up with brushes, make sure that you do so softly to avoid exacerbating any irritation which will lead to more redness in the skin.

Extras

Try to avoid extra products such as blusher and lipstick.  As your skin already has a lot of colour, you may not need to use any blusher at all.  If you do feel like you want to wear blusher, apply it sparingly.  Likewise, when it comes to lipstick, opt for neutral colours which will compliment your skin, rather than highlighting any redness.

The Top 8 Way To Lose Weight

Although everyone seems to make New Year’s Resolutions at the start of the year, a recent survey suggested most people take up resolutions – and are more successful with them – around the months of March and April. The reason? There is less pressure in these months to stick to the habit. After Christmas, many people quickly get back to work and resume their old habits, allowing their resolutions to die away. However, in Spring, people have a more positive outlook, are firmly grounded in their existing routines, and still have the added motivation of the upcoming summer to keep them positive and focussed. So, losing weight at this time of the year is a good way to get in shape for the summer. But now you’ve made the decision, where do you go?

Here are our top 8 tips to losing weight this year:

Choose snacks wisely.

Especially when you’re at work, snacking on bad-for-you foods is all too easy. Choose nuts, oats and fruit to help fill the 10am hunger bursts. You’ll fill fuller and you’ll avoid sugary temptations which are bad for you.

Plan your meals in advance.

Another easy trap to get into is to get home from work, exhausted, and order a take away instead of cooking a meal. If you plan your meals in advance, you will always have something in the fridge for the week.

Exercise gradually.

Don’t throw yourself into exercising when you haven’t done any previously – take longer walks, run up the stairs, and do things step by step to implement it into your routine naturally. You can then build this up to something more substantial. A conscious effort to be more active is the first thing you need to get started.

 

Don’t get obsessed with the scales.

Don’t weigh yourself every morning and night. Check your weight once a week and note it down to see your progress, but getting too het up in numbers is probably going to do your more harm than good.

Take care of yourself.

Get enough sleep and eat properly, in a set routine. This will help you to get out of old habits (staying up late into the night and pigging out on junk food, for example!)

Team up with friends.

If you try and lose weight with someone else, it becomes easier. You have eachother for motivation and you are able to discuss meal plans and exercise regimes.

Join a club.

There are many clubs which run in local areas to help people join together to lose weight. Not only do you join with others to share tips, but you can actually make some good friends who will keep you motivated along the way!

Fat injections.

That’s right we did just say fat dissolving injections!! This advanced treatment is both quick and painless.The solution contains plant polymers, which have been designed to bind with the cell walls of the fatty tissue dissolving them – this is then removed naturally as you urinate.

 

 

Why You Will Never Want To Pull An All-Nighter Ever Again

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The word all-nighter sends shivers down my spine…seriously the single though of not being able to climb into my bed at night is unimaginable. The thing is things weren’t always this way; I actually used to stay up to all hours of the night and would watch the sun slowly descend on the other side of a hillside that was in full view of my Living Room window only to watch it reappear hours later. What was I doing?

Good question and to be totally honest I wasn’t doing anything, I just found myself staying up for no reason whatsoever. Usually I would relive some movie classics such as Jaws, Back To The Future or Jurassic Park – has anyone noticed the amount of mistakes in this movie?

It’s ridiculous, but it’s still one of my all time favourites. Other times I would be surfing the net doing a bit of virtual window shopping, playing on Facebook or wasting countless hours watching funny cat videos on YouTube, you would be surprised at just how many you can find.

The thing is I didn’t realise just how damaging pulling all-nighters actually are?  I am not just talking about being tired here and the lines and wrinkles and years it adds your face, I mean it can be seriously damaging both physically and emotionally which in some cases are irreversible.

Once you read the below you will never want to pull an all-nighter again:

Stress

As you head off to bed little stress hormones known as cortisol start to decease in your body. Studies have shown that these hormones in people who stay up all night decease at a significantly lower rate meaning that you get a build up of cortisol in your body. Think about it, it’s no mistake why sleep deprivation is used as a torture technique. This build up can lead to and make you more prone to panic attacks and chronic depression.

Susceptible To Illness

Sleep deprivation has been proven to lower the amount of white blood cells in your body. Yeah this is not good!! These cells are vital in fighting off all the nasty bugs and germs that inhabit our world keeping us healthy.

Gain Weight

Like cortisol other hormones in your body are also affected by a lack of sleep. These are called:

  • Leplin: lets the brain know when you are full and when to start burning calories
  • Ghrelin: tells the brain when you are hungry and need to eat and when to stop burning calories to store energy.

Staying up all night messes with these hormones making the leplin hormone levels decrease and the ghrelin levels increase.  Look again at the above functions of these 2 hormones and you will realise why this is bad for your weight.

Age Quicker

During the busy day your body is given a rough time so at night it uses this time to repair itself. Clever thing!! This repair stage is called catabolysis and during this stage blood flow is increased, cell debris removed and general repair takes place.

Not getting enough sleep either means your body doesn’t complete catabolysis or that it is forced to skip it resulting in your skin looking worn out with more wrinkles and less elasticity. So if you want to maintain your youthful appearance make sure to hit the hay early.[/vc_column_text][/vc_column][/vc_row]