March 2012 - Wellness Sultana //]]>

Saturday, 31 March 2012

Tips on Creating a Cleansing Routine That Will Help You Age Gracefully
March 31, 20121 Comments
You can feel and look younger by having a proper skin cleansing routine that will take years of your appearance. With some research, time and effort, you can improve your skin condition for a younger and brighter looking skin.

There is nothing difficult about establishing a skin cleaning routine, and the hardest part is making a daily habit out of pampering your skin. When you don’t feel like cleaning your skin, keep in mind the long terms benefits of a consistent cleaning routine. Your complexion will look young and radiant, and eventually you will see it was worth more than the investment of your time and money.

Skin care should be an integral part of your hygiene routine like brushing your teeth, eating and showering. Other steps you can repeat as needed, and some steps you only need to do once or twice a week. Let us give you some guidelines and explanations of what each skin care product offers, and how frequently you should use the products.

Cleanser 

Use a cleanser twice a day, once in the morning and once in the evening. In the morning you clean to remove waste and oil that your skin generated over night. Nightly cleansing removes oil buildup, bacteria, makeup and other pollutants that get on your skin during the course of your day. The night cleansing is the most important, because leaving all these foreign materials on your skin will cause premature aging and blemishes. Make sure to find a cleanser that is aimed at your particular skin type.

Exfoliants

These scrub away dead skin cells that cause dry skin, wrinkles, blackheads, blemishes and more. Most of them have tiny little granules that gently scrub away at the skin. If it feels to harsh or abrasive you will probably want to look for a more mild exfoliation cleanser. Daily exfoliation increases skin turnover by about 30%.

Toner

As a warning, do not use a toner with alcohol, because these will dry and irritate skin. Toners remove anything left over after your cleanser, and prepare your skin to absorb a moisturizer. You can use cotton pads or balls to apply the toner over your face and neck.

Moisturizers

There is a moisturizer for every skin type, so get one that matches your. Make sure that the moisturizer has a pH to protect your skin from the sun and other environmental factors. These will plump your face by retaining moisture which prevents wrinkles.

Eye Cream

The tissue around the eyes is delicate and does not have oil glands, so it needs a special type of moisturizer. Your eyes will often by the first place to show aging due to the delicate nature of the skin, so it is important to start using eye creams early on in life.

Masks

These do a deep cleaning of your skin, and should be used once or twice a week. They will make your skin look extra vibrant and healthy when stressors of life start showing on your skin.

Read more about skin care at BoilsWiki.
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Home Remedies for Treating Acne Problems
March 31, 2012 4 Comments
If you are that person who has battled acne for some time now, you are bound to have tried a home remedy or two that your mother or grandmother recommended to really deliver on its promises of clearer skin. Home remedies are merely made of ingredients that you can find in your kitchen. The fact that these can easily be acquired with little to no cost at all makes it a go-to for many people who would not want to spend money and risk using over-the-counter products not designed to get rid of acne.

Getting a thorough understanding of the basic causes of acne should somehow help you figure out just how these home remedies will work in order to get rid of your pimples. There are those that will clear clogged pores, those that will get rid of bacteria in the skin, as well as those that soothe swelling and inflammation. Note that there are those that are more effective than others. There are even those that will not work.

This is exactly why you should experiment on these home remedies so you can pick out which of these will work its wonders on you. However, if you are suffering from a rather severe case of acne, it would be best to invest in a reliable anti-acne product.

Mint Juice

Fresh mint juice is a good treatment for nodular or severe cystic acne. Apply this all over your face every night and if it proves to be effective for you, repeat during mornings. Mint works because this is an anti-inflammatory product which can help reduce the swelling that is commonly associated with acne.

Honey and Cinnamon

Mix 3 tablespoons of honey and 1 teaspoon of cinnamon powder to create a thick paste. Apply this paste over those areas with acne before sleeping and keep it on until the following morning then wash off with warm water. Repeat this for 2 weeks. Honey has long been known as an antibiotic while cinnamon is a powerful antioxidant. This combination is lethal to the "bacterium P. acnes," which can cause pimples.

Seawater
A relatively safe and natural way to cure your acne is to wash your face twice with warm, salty water. This will leave your face clean and oil-free without the need to use irritating soaps and other facial products.

Lemon and Rosewater
Squeeze the juice of one lemon and mix it with an equal part of rosewater. Apply the resulting concoction to your face and rinse it with water after half an hour. The acidity of the lemon and the antioxidant powers of rosewater will disinfect the skin and encourage exfoliation.

Garlic
Crush 2 garlic cloves and dab it in those areas that have acne, carefully working around your eyes. Garlic is a potent antibacterial that can effectively eliminate bacteria on your skin. It might have an unpleasant smell but has shown to be very effective.

Nettle Tea
Drinking 4 cups of nettle tea every day is a way to cure acne from the inside. This should be available in your local drug stores or organic food stores. Nettle is thought to possess healing properties and has shown to effectively work as an effective anti-acne remedy.

Aloe Vera
Aside from possessing antibacterial properties, aloe vera gel can also speed up the healing process of acne lesions. As an added bonus, it can even prevent the formation of unsightly scarring. Since fresh aloe works best, it would be best to keep an aloe plant in your home and just break off a stalk whenever you need it.

About the Author:
Amy C. is a blogger who writes about natural remedies for some of the most common health problems known. When she is not writing about these alternative treatments, she helps KB Accounting & Tax Services, a Phoenix Accountant and Phoenix Bookkeeper company, with its office administration and blogging activities. Stay tuned for her next entry to know the natural remedy that she is going to feature next.

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Thursday, 29 March 2012

The Best Leg Workout for Strong Muscles
March 29, 20120 Comments

Combined With Cardio


Whether at home or in the gym, there are numerous leg workouts which you can do in order to strengthen your muscles in this area. One of the more obvious ones which you can do all the time is walking. Although primarily known for its cardiovascular benefits, walking stairs or steep inclines can work wonders for building up leg muscles.

In terms of the gym, a lot of cardio exercises can be tailored to have a real benefit and strengthen your leg muscles. The three main ones are the burning machine, which will work on whichever part of your legs you program it too as well as the buttocks, the cross trainer and the rowing machine. Even 15 minutes on each of these pieces of apparatus three times a week will deliver significant gains in leg muscle strength.


Weight Training


Obviously the quickest way to build muscle mass and strength with leg workouts is by having a strong focus on weight training. Gyms are loaded with equipment which can help you achieve the results you want in relation to your leg workouts.

Take advantage of the trainers who work there too, they’ll be able to give you a great deal of quality advice and direction with regards how best to perform your leg workouts, including intensity and intervals.


Doing It At Home


If you’re not a regular down at your local gym then there’s no need to panic, there are many exercises you can perform at home which will help build muscle and strength with effective leg workouts. There are a wide number of computer programs and mobile apps, as well as DVD’s which provide a wide range of exercises and ideas, some even give simple ideas you can do while sitting at your desk in the office all day.

Try a simple yet effective exercise such as standing squats. Five sets of 20 standing squats three or four times a week will work wonders for the strength and tone of your leg muscles.


The Other Stuff


Obviously working out isn’t the only way to increase your muscle size and strength. You will also need to carefully consider what you eat, as well as making sure you warm up and cool down correctly, in order to gain maximum benefit from the exercises as well as prevent an injury from occurring.

Take some simple steps today and start building those leg muscles with some effective leg workouts.
Videojug is a leading video website specialising in "how to " content. They have a large database of videos including subjects such as leg workouts.

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Racing to the Finish Line: Tips on Becoming a Runner
March 29, 20120 Comments
You have made the decision to become a runner. Yes, you want that sleek, lean look. You want some time to yourself to clear your mind.  You are looking for that “runner’s high.” You want to be able to tell people that you are runner.

While running is definitely good for your mind, body and spirit, there are some things to know beforehand. Get a good pair of running shoes, dress appropriately, stretch, and make sure to focus on your running technique.

Running shoes: A good pair of running shoes is essential. They can make or break you both literally and figuratively. Without a good pair of shoes, you are more prone to injuries.  While you do not have to spend a fortune, go to a running store to get fitted. Your typical sporting good store does not have the expertise you need. A running store will make sure you are fitted correctly by testing your gait and watching you run.

Make sure to bring a pair of your old shoes too so they can see how they wore. Go to a running store and in the long run (no pun intended), you will be glad you did.

Clothing: No, you don’t have to go out and buy a whole new running wardrobe, unless you want to of course.  Find something you are comfortable running in and that fits you. You don’t want to have to constantly be pulling up your pants or pulling down your shirt. Choose materials that are moisture wicking and will keep you cool in the summer and warm in the winter.

Remember too, when you run outside, your temperature goes up anywhere from 15 to 20 degrees from the airs temperature. So, if it’s 50 degrees out, it will most likely feel anywhere from 65-70 degrees which could make a big difference on how you dress.

Stretching: There is much discussion about stretching when it comes to running.  Some people feel you should stretch before and after you run. Others feel that you should only stretch after a run.  Personally, I would do what is right for you. You know your body best and anything that helps minimize injuries and speed recovery is the way to go.

Running Technique:  Pace yourself, you cannot go from no running to running a marathon. It just doesn’t work that way. And, if you try to, you are going to be more prone to injuries or become burnt out and quit all together. Develop a schedule for yourself. Make sure you increase in increments (both your pace and length) and schedule rest days for yourself too.

When you start to run too, you want to be aware of your posture. Land on your feet (toe/heel). Bounce as little as possible to minimize pressure on your knees. And remember to breathe, relax, and find your stride. After all, you are supposed to be enjoying yourself.

With taking just these few running tips into consideration, you are off to a good start. Take care of yourself and remember it’s not a race!

Joanna is an avid runner - among many other things. She is also a loving mother and a creative artist. In her free time, she bakes edible wedding favors for her party business and cookies for the kids' bake sales.

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Wednesday, 28 March 2012

How Some of the Worlds Top Athletes Damage Their Careers Through Drug Use
March 28, 20120 Comments
How do recreational drugs play a part in athletes’ downfall in the same way as performance enhancing drugs and how can harm reduction be achieved?

Constantly Striving For More


If you’re a professional sportsman or woman you live your life almost in a constant bubble. There is the constant pressure to perform at your best day in and day out. As well as the pressures of remaining top of your game when you’re “at work” so to speak, there are also the added pressures of living your life in the public eye. One can only imagine the mental strain applied when you’re giving interviews and have to give the corporate, conditioned answer that will give a great soundbite and look wonderful in print. Although he has never been linked with substance misuse, an athlete such as Tiger Woods would be a perfect example of this.

Breaking It All Down


If the man on the street has a bad day at work, he may go for a drink afterwards. He may even indulge in recreational drugs from time to time. In this respect, many athletes are no different, and can also fall into this trap. Where athletes differ however, is that most of the time the common man isn’t subjected to random drug testing and are therefore unlikely to be discovered to have taken the drug.

Thus the problem becomes two-fold. Not only is there the significant risk of the athlete becoming addicted to harmful substances, there is also the likelihood that sooner or later, they will get caught by a drugs test, labelled a drug user and be stigmatised for the rest of their career. In recent years the careers of footballers such as Adrian Mutu and Mark Bosnich never really recovered from testing positive for cocaine.

On a positive note however, other notable footballers, such as Tony Adams and Paul Merson, underwent harm reduction programs and were able to come out with a better outcome. Adams even opened his own clinic, “Sporting Chance”, to help other professional sportsmen and women cope with their addictions.

Sports Taking Positive Action


These examples aside there have been many examples of professional sportsmen and women from around the world who have ruined their careers and indeed their lives through drug use. Most sports now have harm reduction programs in place in order to identify those who are potentially misusing substances so help can be given at an early stage. This applies to both recreational as well as performance enhancing drugs. Even WWE, derided by many for being “fake”, has a wellness policy in place in order to protect its performers from the effects of drug use.

Whatever your opinion on what WWE does, they must be given huge credit for taking action following tragic events and deaths in the industry linked to substance misuse.

For helpful resources about harm reduction, visist Innovation with Substance.

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Tuesday, 27 March 2012

How to keep active on holiday without packing a gym kit
March 27, 20120 Comments

It’s demoralizing to come back from your holiday and find that you’ve put on some pounds or that you are simply not as flexible or as strong as you were before. When you want to stay fit even when you are seeing the world, there are definitely options for you. While some people try to pack their weights and their scale for the road, check out some of these ways to stay in good shape even when you are off having a blast with your friends and family.

Go Swimming

If you are headed on a tropical vacation, you’re definitely going to bring your swimsuit. After spending all day at the beach, however, don’t forget that your hotel likely has a swimming pool as well. Swimming is a wonderful low-impact exercise, and it is a great way to relax after you have spent a lot of time running around during the day.

Walk Everywhere

When you are on holiday and you want to see the sites, check out areas where there is a lot of walking. Maybe you want to see the museums, or perhaps you’d like to walk around an old historic area and see what life was like years ago. A lot of walking is very good for you, and it keeps your level of energy high, even if you are not necessarily feeling the burn.

Eat In

If at all possible, get a hotel suite that has a kitchenette and purchase groceries from the local vendors. Not only will this give you the fun experience of seeing what the locals buy and eat, it will also cut down on the empty calories and sluggishness that you get from eating out all the time. This is also much better for your wallet.

Try New Exercises

Check out the area where you are going and see if they have any fun, physically-oriented classes that you want to take advantage of. For example, are you interested in hula dancing while you are in Hawaii, or water skiing on the Florida beaches? Exercise doesn’t need to take the form of weights or aerobics, so take the opportunity to learn more about the area you are in while staying in great shape.

Biking

If you are visiting a wonderfully scenic area, rent some bikes and see it from the road. A bike ride is a great cardio exercise, and you’ll find that there are plenty of opportunities for you to stop and see what your holiday area has to offer. This is a great family activity or a great activity for someone to do on their own. Small children can often be towed along on trailers, as well.

Take some time to think about how you can stay active while on holiday. You don’t want to get back and find that all of the work that you have put into your workout has disappeared, so take step to stay on top of things. 




Rosie writes on behalf of Reserve Apartments a serviced apartments website which can help you to find accommodation for your holiday or business trip. Looking for quality Edinburgh apartments? Visit ReserveApartments.co.uk for their latest offers.
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Saturday, 24 March 2012

Chewing Slowly Promotes Better Digestion
March 24, 20120 Comments


If you are part of the majority of the population who is living a rather fast-paced urban life, you might have found yourself gulping down your meals in order to cope with your busy schedule. Although the type of food that we eat is something that we should consider as the number one priority; we should also consider the conditions that we are currently in as we eat. 

No matter how nutritious a certain food item is, it could still give your body some amount of damage when you are eating it under stressful surroundings.

Fast eaters should be able to realize just how much satisfying it is to eat slower for the mind, body, and spirit. Aside from this, eating food too hastily can also give rise to a variety of health problems such as heartburn, indigestion, cramping, bloating, overeating, and weight gain.

What are the Benefits of Eating Slowly?
There are so many benefits that you can reap from actually slowing down the pace of eating your food. Better digestion is one of its most important benefits. When you are able to chew your food better, your stomach and intestines will be spared from having to work harder in order to break the food down. This leads to less digestive upset and better nutrient absorption.

When you eat slower, you are also able to hasten the rate of your metabolism. In this manner, your digestion will be slowed down, leading to more calories burned. Another way that chewing slowly can help you with losing those calories is that it will give your stomach ample time to signal the brain to tell you to stop eating. Normally, it would take 20 minutes for this signal to reach the brain. If you eat slowly, you would not have indulged yourself with too much food by the time that you are told to stop eating.

Finally, you are able to fully enjoy your food if you slow down. You will have time to actually see, taste, smell, and experience the item that you are eating. If you are a food lover, this should be one benefit that you will find very appealing.

How do I Eat Slowly?
There are quite a number of ways for you to effectively eat slowly. Most importantly, you should breathe. This will be a great way to calm down so you are more likely to practice slow eating. Take time to pause from eating at least three times during the entire meal and take in slow and deep breaths.

Also eat in a relaxed environment. Eating in front of the computer or the television is not the right way to do. Actually sit in your dining area and serve your food in the kitchen so you are less likely to take a second helping. You can also share the meal with other people and engage in positive and uplifting conversations. Pay attention to every bite that you take so you are able to experience its flavors. Put your fork down with every bite to slow your self down.

The use of chopsticks can be a very big help in making you eat your food slower. This is especially true if you are having a rather difficult time in using it. If you are not too great with chopsticks, you can use them as a very fine way to eat and chew slower than the usual.


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Amy C. is a health enthusiast who writes about the various ways to lose weight. She believes that losing weight is very feasible with the easiest steps possible. When she is not sharing health tips, she helps Greyside Group, a maritime security and executive protection company, with its office administration and blogging activities. Stay tuned for more advice on how to lose weight and live a healthier life.
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Monday, 19 March 2012

Treadmill Movie Reviews
March 19, 20120 Comments

When working out on a treadmill the time clock seems to move faster if a good movie is on. Some persons find music a great motivator to keep them in the zone, while others find watching scenes from a story line appealing, and this is a fantastic way to burn calories with less conscious effort.

Treadmill videos on the internet are mostly about dogs, cats, and (even shrimp!) on treadmills, men dancing on treadmills, and people falling off treadmills. Those are not treadmill movies! Treadmill movies do not feature a treadmill as the hero, villain, or theme. No, a treadmill movie is simply a movie that people watch while using a treadmill! Treadmill users have being doing this at the gym for years, but, now that some home treadmills have bigger screens and can connect to the Internet, home users can choose the movies themselves, and watch in the privacy of their own homes.


A good treadmill movie is not simply one that is so mindless that you really don't have to pay attention. Nor is it one featuring things that bounce up and down more than a pornographic movie. No, a treadmill movie is like a movie you’d see on an airplane. That is, it keeps you engaged, passes the time, and you can follow the plot without having to pay close attention, or even to listen to, the words. So which movies are best for watching from a treadmill? On to the reviews!

Chariots of the Gods - This film won the Academy Award for Best Picture in 1981. It features runners who run for God and to overcome social prejudice. They run, they run, and they run. The well-recognized music plays. You run, you run, you run. Monkey see, monkey do. They win. You win. Everybody wins. What's not to like?

Following are a few of the best movies to watch while using a treadmill:

The Expendables - Many of the action heroes of recent years are in this one. You can probably identify with, or at least tolerate, at least one of these guys. As with most action movies that engage at all, you get to want to see how it turns out. If that takes long enough to get your workout in, that's a treadmill movie!

High Noon - This classic you may cause you to end up injuring yourself from running too long if you haven’t seen it before. It runs about an hour and a half, so you need to be in good shape for this one. As the clock ticks closer to noon, your running pace will quicken to match the ticking of the clock. You will identify with the hero and won't give up!

The Family Man - Tia Leone is in this one, so men will want to watch it, but it could be any movie that features the personification of your personal lust. That is, whatever leading lady or man you most desire. Sublimate your sexual desire into physical effort and replace heartbreak and alimony payments with cardiovascular health at the same time!

These movies have something in common. It's that they all feature a protagonist who faces formidable forces and must draw on all of his strength to prevail. This inspires us to pursue our own goals. If Schwarzenegger can neutralize that many bad guys while barely hanging on, we can at least put one foot in front of the other. Or at least you could tie a carrot to a string and dangle it in front of the treadmill.

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Sunday, 18 March 2012

The Best Running Shoes of Olympics 2012
March 18, 20121 Comments

Olympics 2012 is anticipated to be the best show on earth, with an estimated viewing audience in the billions and who better to showcase the best running shoes of the event, but track stars.

Adidas, Nike, and New Balance are the leading trademark brands worn by elite athletes and sought after by adoring fans and exercise buffs. If you are among the many looking to optimize your workout program, inspired by your favorite Olympic stars or a fan of their athletic footwear, then these 7 high profile brand of running shoes should be part of your collection.

FOOTWEAR OF THE WORLD'S BEST ATHLETES:

Number 1: Adidas
World renowned German based footwear producer, Adidas Group is the parent company of Adidas, Reebok and TaylorMade Golf sport products. Adidas offers a vast range of athletic sporting goods to customers globally. Under its Sport Performance segment it stays on top of other premium brands developing a line of modern products focused on sprinting and training and a Sport Style segment aimed at fashion conscious consumers.  Popular Styles worn by sprinters for both purposes include:

·         Reebok line: ZigTech, RealFlex, Crossfit
·         Adidas: Clima Cool Ride, Supernova Glide
·         AdiZero line: Rush, Rocket, Avanti, Mana 5, Tempo 5

These are but a few in the scope of multifunctional Sport line designed to meet the individual needs of athletes and chosen according to their preferences.  Adidas is the official London 2012 sponsor with control over the sports gears of athletes on the winners’ podium.

Number 2: Nike
Nike, the world’s leading sportswear giant based in the United States and sponsor of premier athletes and sports teams around the globe, is the trendsetter in sport performance gears for men and women.  Here are some favorites:

·         LunarEclipse+2
·         LunarElite+
·         LunarGlide+3
·         AirPegasus+ 28
·         LunarSwift+3
·         Free 3.0 V2-3  & Free Run+2

Nike and Adidas are two sportswear giants expected to prominently display their gears in Olympics 2012.

Number 3: Puma
Puma, headquartered in Germany is a multinational sportswear company with claws strategically locked onto Jamaican athletes who are chock full of “gold” as forerunner, Usain “lightning” Bolt exemplifies. Here are the top picks among the Puma line for men and women:

·         Faas 250, 300, 500 & 800 (Jamaican inspired line- minimalists)
·         CompleteHaraka XCS
·         Complete Velosis  2 & 3
·         Complete Trailfox 4 & Pumagility

Number 4: Saucony
Saucony, a timeless U.S. based manufacturer, is popularly known for its high quality performance racing shoes for both men and women. They incorporate the latest technologies dedicated to the individual taste of runners. These are some of the select choices:

·         GridFastwitch 5
·         Grid Type A4
·         Hattori/AW
·         Men’sShowdown
·         ProGridKinvara 2

Number 5: Mizuno
Mizuno Corporation is a Japanese owned sportswear and equipment manufacturer with a sterling reputation as an innovator in the sports world. The Mizuno name is prominently associated with Track & Field, Rugby, Golf, Tennis, and the Olympics. Some of its popular shoe designs are:

·         WaveNexus 6 - Men
·         Wave Universe 4 - Men
·         WaveRonin 4  – Men/Women
·         WaveMusha 4 - Women

Number 6: Asics
Ascis Corporation is another Japanese owned, famous athletic company ranked among the best in performance footwear. Asics produces footwear and sports equipment for over 18 reputed sport disciplines.  A few of its most endeared footwear among athletes include:

·         GEL-DSTrainer 6,14-17
·         GEL-Kayano
·         GT 2150/60
·         GEL-FujiRacer

Number 7: New Balance
New Balance Athletic Shoe, Inc. (NBAS) is an internationally known American footwear producer that competes with Adidas and Nike for the spotlight as one of the largest makers of sports footwear globally.  New Balance running shoes offer performance innovations for Track and Field with gel inserts, heel counters, and varying widths tailored to recruit several generations of athletes.  A few of the favored designs include:

·         Minimus collection: Zero, 10 & 20
·         New Balance 904 & 5
·         NewBalance 890v2

Although prices for all footwear vary from affordable to expensive, once planned, they can fit into most budgets. Guaranteed to be well worth it! They may just  inspire you to take on a new work out challenge for a fitter you, in time for Olympics.

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Saturday, 10 March 2012

5 Important Tips to Hide those Zits
March 10, 20120 Comments

 piecemeal 
Is there anything worse than going out on a date when you know you've got a big zit on your forehand? Or how about landing a huge job interview but waking up in the morning with pimples all over your chin? And of course there's the classic zit on the tip of your nose that will ruin any occasion. 


Sometimes it's so bad you don't feel like going out at all, and you can only muster up enough energy pick up the phone and cancel all your plans.


Acne is definitely embarrassing and it gets in the way of regular life way too often. But you don't have to let it control you because you can fight back - or at least hide it. With a bit of experience, strategy, and the right products you can still live a normal life.


Don’t Pop Pimples - your first temptation is probably going to be popping those pimples right away. It's common for people to think “it will heal quickly” or “there's just no other way!” You have to weigh your options carefully because sometimes more acne is the price you pay for a temporary solution. If you can help it, don't burst your pimples and try to find another way. Otherwise you might be dealing with a much more severe breakouts, or possibly acne scars if you do it enough.


Find a Good Foundation - finding a good foundation will be absolutely key in covering up noticeable acne. This can be a tricky area because foundation's that cover the best also tend to clog your pores. So there's a bit of a trade-off in overall effectiveness with long-term thinking as well. In general, it's far better to use a mineral-based foundation rather than something liquid. Mineral-based makeup goes on lighter, and if you apply it with a brush, it's a lot more hygienic. You can find good ones at reasonable prices from popular brands all over.


The Right Concealer - when you have your foundation in place, you might need the help of a concealer as well. Sometimes foundation alone is enough, but a complementary concealer can really achieve the right tone and color to hide blemishes. You can also find concealers that come with a touch of medication so that you can zap your zits while hiding it at the same time. Just be careful that you don't go overboard if you're already using another topical cream. You don't want to accidentally dry up everything in the process.


Careful Application - something seems to come over people when they're dealing with acne, and a common reaction is to plaster their face with products or makeup. Whether you're using an acne cream or a concealer, you have to remember that more is not necessarily better. Use your products strategically and make sure you check in the mirror to see how things are progressing. Makeup also looks different under certain lighting, so get out good looks from all angles. And if you're using tools to apply your makeup, make sure they are totally clean and replaced on a regular basis.


Seek treatment - it doesn't matter how good your makeup skills are, this is only a temporary solution. It's meant for emergency situations so you'll still need to find a long-term treatment, maybe from a dermatologist if you have more serious acne. In some cases, it doesn't matter how good the makeup is, you might just have really sensitive that doesn't respond well. If you find your breakouts are getting worse, then don't hesitate to consult your general physician for referral to a skin specialist.


Andrea Warner is a Contributor at How to Get Rid of Acne Help, a site designed to help people with real-life practical advice in addition to dealing with the emotional aspects of problem skin. It is a great resource and a wonderful place to start for information regarding your acne problems: http://www.howtogetridofacnehelp.com/

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Sunday, 4 March 2012

Perfect Harmony of Sleep and Exercise
March 04, 20120 Comments

 jaci XIII
A good mixture of sleep and exercise is very important to maintain a good balance of physical and mental health. These two elements are the most vital components that will keep you alert and productive as you go on with your daily responsibilities and chores. With this in mind, logic will tell you to sleep more and exercise more. However, just as with everything else, a little too much of them can actually be detrimental to your body. In fact, it might just be as dangerous as having no sleep and exercise.

Studies have shown that people who suffer from insomnia have shown improvement once they started engaging in regular exercise. Moderate exercise has shown to reduce the anxiety that many people experience which interferes with their ability to have a sound sleep. It releases tension and drops the body’s temperature which will make it easier for someone to fall asleep.

Increasing the heart rate for about 20 to 30 minutes should be enough to reap the necessary benefits. This is a much safer and healthier choice than those expensive sleep medications that carry along with them potentially harmful adverse effects.

How Much Sleep Should I Get?
There are no exact fixed hours on the right amount of sleep that applies for everybody. Even with two people of the same age and gender, the amount of sleep that each of them require can be different. This will highly depend on just how much rest an individual needs to feel well-rested, energized, and happy upon waking up.

Still, experts say that the number of sleeping that an adult needs is anywhere between 7 and 8 hours. Anything less than this can lead to increased risk for serious health issues such as diabetes and a variety of heart problems along with obesity and decreased concentration. On the other side of the spectrum, too much sleep – particularly those that exceed 11 hours – has shown to also predispose a person to the same health issues.

How Much Exercise Should I Get?
When people really think about it, too much exercise may actually do the body more good than harm. For one, it burns more calories that will be especially advantageous to those who are looking to lose weight. Another benefit is that the body will be releasing more endorphins. Otherwise known as “happy hormones”, it will make a person more energized and refreshed.
One apparent disadvantage that goes along with too much exercising is the increase in appetite. Also, there is the danger of placing too much stress and strain to the body. In the end, this will only result in a burn out. With this in mind, it might be healthier to rest for at least a day or two from exercising in a week.

Just like everything else, the healthy benefits of sleep and exercise are best enjoyed when done in moderation. Excess of practically anything can be very harmful. It might be quite hard to really figure out the exact numbers of the required amounts of sleep and exercise that a single individual should get but everyone should try to listen to his/her own body and get a balance of both. The experts have said that 7 to 9 hours of sleep coupled with 5 days of exercising in a week is already enough to make anyone look and feel their best. It might be wise for anyone who is unsure to stay within these limits.

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Amy C. is a health and nutrition enthusiast.  She enjoys learning about fitness trends and weight training techniques especially geared for people leading busy lifestyles.   During her spare time, she helps DMac Industries, a b deck and steel deck fabrication company, with office administration and blogging activities. Stay tuned for her next post to learn more about Amy's health adventures.

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How to Run a 5k: Training Advice for your First Race
March 04, 20120 Comments

For many, running your first 5k race is a personal fitness goal, a testament to your weight loss program, or a step toward the ultimate goal – the marathon.

Unlike a marathon, which is approximately 8.73 times the distance of a 5k race, this 3 mile run is not difficult to achieve, especially if you are at an average fitness level. By average I mean you regularly exercise, say 3-5 days a week or participate in sports. Therefore, you could run a 5k in less than a month, with little technical training, and finish the race.

So, how much training is really required? Typically an eight week training schedule will get you to a ribbon finish. Training is not a precise science, and you will find as you get comfortable in taking on more challenging races that each person develops his or her own unique training style that works.

Here are 7 expert guidelines gathered from professionals in the business of running:

Guideline #1Start a Journal
As a novice, it is highly recommended that you chart your progress. You will encounter incremental changes in training that will require note-to-self to stay focused; additionally, jottings will provide that feeling of accomplishment, increasing your confidence as you gain agility and endurance.

Guideline #2:  Workout with a Partner/Join a Club
If this is your first time running a 5k, you may want that extra motivation from a partner or consider joining a neighboring runners’ club. There are also several reputable membership programs and forums available on the internet where you can get valuable running tips, and learn of upcoming race events.

Guideline #3: The Importance of Rest
Rest days are vital for recovery, muscle strength, and adaptation to your workout. Recognize it and use it to your advantage.

Guideline #4: Warm up and Cool down
A good warm up before, and cool down after each run should last between 5 and 10 minutes. This will prepare you physically and reduce injuries.

Guideline #5: How to Run
Visualize your form: keep your body upright and lean slightly forward. Relax your shoulders. Maintain a 90 degree to 120 degree elbow bend and drive your elbows back, not forward. With the ball of your feet, push forward, as you run flex your foot so that your toes point toward your shin. Look straight ahead with a slight gaze toward the ground.

Guideline #6: Walk and Run Combination.
Walks are done briskly, and runs are done at a comfortable pace.

Guideline #7Follow this Plan (Modify for individual needs)
8 Week Training Schedule. Note: days not stated are rest days

WEEK 1
Goal: 1.5 miles run/walk combination.
Monday, Wednesday, Saturday: run for 30 minutes; walk 5 minutes. Repeat until 1.5 miles reached. 
Sunday: 30 - 60 Minute Walk, only.

WEEK 2
Goal: 1.5 miles and 1.75 miles run
Monday: 1.75 m
Wednesday: 1.5 m
Saturday: 1.75 m
Sunday: 35 – 60 Minute Walk

WEEK 3
Goal: 1.5 miles and 2 miles run
Monday: 2 m
Wednesday: 1.5 m
Saturday: 2 m
Sunday: 40 – 60 Minute Walk

WEEK 4
Goal: 2.25 miles and 1.5 miles run
Monday: 2.25 m
Wednesday: 1.5 m
Saturday: 2.25 m
Sunday: 45 – 60 Minute Walk

WEEK 5
Goal: 2 miles and 2.5 miles run
Monday: 2.5 m
Wednesday: 2 m
Saturday: 2.5 m
Sunday: 50 -60 Minute Walk

WEEK 6
Goal: 2 miles and 2.75 miles run
Monday: 2.75 m
Wednesday: 2 m
Saturday: 2.75 m
Sunday: 55 – 60 Minute Walk

WEEK 7
Goal:  2 miles and 3 miles run
Monday: 3 m
Wednesday: 2 m
Saturday: 3 m
Sunday: 1 hour Walk

WEEK 8
Goal: 2 miles and 3 miles run
Mon: 3 m
Wed: 2 m
Sunday: 5-K Race

A quarter mile is added for each progression in the schedule, which is equal to one lap for the great outdoors. Notice that it is all about the mixture: long runs, tempo sessions, and rests. You will realize that it is difficult to measure exact distance for the outdoors, so don’t sweat it; approximate your trail and focus on the run.

For more information, check out your runners’ club on the miles to run and comfortable gears to wear.

Think of the adrenaline rush that comes with your success at the 5k race; it will undoubtedly put a smile on your face and have you going back for more. 
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Saturday, 3 March 2012

Top 5 Tips on How to Get Rid of Spots
March 03, 20120 Comments

Oily skin, spots and acne are very common complaints, and not just amongst teenagers. Unlike many people believe, oily skin and acne can last well into your twenties, thirties, forties or even fifties. It is also possible to start getting spots at any age as factors such as stress, pregnancy and diet all have an impact on your skin.

Spots can have an effect on your self-esteem but unfortunately, there is no overnight solution on how to get rid of spots, especially if you suffer from particularly bad acne or very oily skin. However, by understanding what causes spots you can make the changes needed in your diet, lifestyle and skincare routine, eventually leading to beautiful, perfectly clear skin.

Your skin naturally produces its own moisturizer, known as sebum. People who do not have enough sebum suffer from very dry skin, whilst people with too much get overly oily skin. This excess of sebum blocks the tiny pores in your skin, trapping dirt and impurities in there which cause infections and become spots. So, the key to perfect skin is to achieve the right balance between too much sebum and not enough.
Image via tibchris 

Here are my top five tips on how to get rid of spots…

1.       Eat Healthily
Your skin is nourished and fed from the inside as well as the outside, so if you are desperate to get rid of your acne or oily skin, do not underestimate the importance of a healthy diet. Avoid too much junk food and drink plenty of water to keep your skin quenched – not drinking enough will lead to drier skin, and your body will produce excess sebum to compensate.
2.       Change Your Pillow Regularly
It may not be an obvious one, but if you tend to wash your bedding once a month rather than once a week, you are laying your face down every night on a pillow that is covered with dirt and bacteria. This leads to infections and so to spots. Your skin spends many hours a night in contact with your bedding so ensure that it is clean and fresh for perfectly clear skin.
3.       Moisturise
It is a common mistake to believe that if you have oily skin, you do not need to moisturise. Just as with not drinking water, not giving your skin the moisture it needs from the outside will make your body produce excess sebum to compensate and can leave your skin oilier than if you had moisturised in the first place. However, avoid moisturisers intended for dry skin as they will be too rich and creamy for your needs – look for a specially designed moisturiser for oily skin that is lighter than others.
4.       Exfoliate
Exfoliation is the process of removing dead skin cells from the surface of your skin. You might think that only people with dry skin need to exfoliate but in fact, people with oily skin and spots need to do it more often than anyone else! By exfoliating, you are gently rubbing away the dead skin cells that would otherwise get stuck in your skin’s sebum and lead to spots. However, exfoliating daily can aggravate the skin so aim to do it around twice a week for best results.
5.       Avoid Heavy Make Up
When you are suffering from acne it is very tempting to try to cover the problem up with a thick layer of concealer or foundation. However this will only block your pores even more, and lead to further break-outs. Avoid makeup when not needed, such as if you are home alone, and for times you do want to wear it make sure that the product you buy says ‘non comedogenic’ on the label which means it does not block pores.
Michelle Star writes for Thea Skincare, a UK based online retailer offering 100% natural skincare products enriched with organic ingredients. If you are wondering how to get rid of spots without using chemical based products, try one of the specially designed cleansers for oily skin which both reduces excess oil and quenches thirty skin for a perfectly balanced, clear complexion.

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A Little Known Secret: Help Athletes Achieve Endurance, Agility
March 03, 20120 Comments

Scientists have found that “brain carbohydrate-loading” can make the difference between an ordinary workout session and an extraordinary, sustained workout program. Athletes for example, who perform prolonged rigorous exercises, rapidly become hypoglycemic, depleting circulating blood glucose levels and glycogen stores in the muscles and brain; these changes are  linked to early fatigue. If an athlete were to simply load up on a small, healthy dose of carbs, in between workouts they would perform at a higher cognitive level, achieving longer endurance, and agility.

In part 1 of a new experiment, published last year in The Journal of Physiology, scientists revealed just how counter-productive depleted brain glycogen stores are to persons who engage in strenuous exercises for a living. Problems such as muscle injury, early fatigue, and reduced cognitive functions are detrimental terms to athletes.

Brain glycogen, the storage form of glucose that feeds neurons in the brain during exhaustive exercises, is a critical energy source for sports competitors “when the glucose supply from the blood is inadequate.”

By “using [their] clever glycogen detection methods, they [scientists] discovered that prolonged exercise significantly lowered the brain’s stores of energy, and that the losses were especially noticeable  in certain areas of the brain, like the frontal cortex and the hippocampus, that are involved in thinking and memory, as well as in the mechanics of moving.”

The good news is that part 2 follow-up experiment, showed that after a bout of exhaustive exercise, rest, then feeding, brain levels of glycogen in lab mice, surpassed its normal storage level by as much as 60 percent. This “overcompensation” resulted in a kind of brain carbo-loading, specific to areas of the brain responsible for higher learning and movement. The study appears in this month’s issue of The Journal of Physiology.

The spike in brain glycogen lasted 24 hours, and then returned to normal. But, in a fascinating twist in results, when consistent high intensity workout is maintained over time, the brain “super-compensated” becoming a super storage site as the new norm over baseline levels of glycogen. Again, these brain carbo-loading occurred in-between sessions of intense workout, in areas known as the “seats of higher learning,” which is the cortex, in addition to the hippocampus, for the development of a better sharper brain.

The implications of these experiments are far reaching. They reveal that a brain, with more fuel reserves, is potentially a higher functioning brain that can sustain and direct movements longer.  It opens up a whole new realm in sports where contenders can fuel their own super-compensating brain in between competitions by having a wholesome form of glucose (not sugary sports drink) such as chocolate milk, bananas, or fruit shakes to rev up their performance.

A highly functioning brain is one that is capable of achieving phenomenal feats. Athletes can achieve these feats through brain carbo-loading, a scientific term that refers to creating fuel reserves in the brain in between exercises, for peak performance.
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