Archive for the ‘Healthy obsession’ category

Get firm and toned

February 21st, 2010

If you wish to stay slim and graceful for your whole life, it’s time to get powerful.

Let’s begin with a few facts about muscles. The amount of muscle you have determines how many calories your body uses when you’re inactive. Muscle burns more calories than fat. Many studies show just 500 gram of muscle burns 30 calories a day just being there, whereas 500 gram of fat burns just 2 calories a day! Hence, the more muscle you have, the more calories you burn.

Regular weight training can increase your basal metabolic rate ( BMR ) by as much as 15%. Your BMR is the rate at which your body burns calories even when just sitting down, sleeping and breathing; the more muscle you have, the more calories you burn.

Then there are the bone-strengthening benefits of weight training. Studies show that after six months of weight training, your spine bone mineral density could increase by 13%. If you have better bones, they will help to boost your posture and make you look leaner. Besides, regular weight training can help lower your blood pressure, fight diabetes and improve your mood.

Lean muscle also fills out your skins, so saggy cellulite tissue could be transformed into neat, toned, taut buttocks in a matter of weeks. As you work on building and firming your muscles and reducing body fat, this effectively helps to lift the skin, which can help prevent that puckering that takes place when the fibres pull downwards. This means an end to the soft, flabby skin that is a part of growing older. Recently, there is a study that found about 70% of women said their cellulite improved in just six weeks by doing weight training in their legs.

The problem with muscle is that when we reach our late thirties, we start losing it — about 250 gm of muscle a year according to some figures. That means you risk losing 2.5 kg of muscle while gaining 7.5 kg of fat every ten years if you don’t do anything to counter the muscle loss. So if you were to carry on eating the same amount of food, you inevitably gain weight.

What to do about it?

Our aim is to build in three sessions of resistance work a week. To get the benefits, you need to work until the muscles are fatigued. If you need to do dozens of repetitions to get to that stage, then you need heavier weights (more resistance) .

Even using your own body weight as resistance counts, so you can even build your muscles at home — good exercises include sit-ups, press-ups, lunges and squats. The lunge is a good exercise to master and can be done without weights to begin with. Stand with your feet together holding dumbbells by your sides with your palms facing in. Take one step forward with your right leg. With your right foot on the floor, slowly lower your left knee towards the floor, keeping your right knee at a 90-degree angle and your back straight. Press into your right foot and push yourself back to the starting position. Repeat on the other leg. Aim for twelve, building up to two or three sets over time.

Turn your daily walk or cycle into an effective resistance workout by incorporating hills or walking with an ankle or wrist weights.

Gym-based classes such as step, spinning or body conditioning involve resistance work.

If you want to build your muscle, you should cut back on fatty foods.

Eat more lean protein as it will help your body to repair the muscle fibers you may have damaged along the way. You can have chicken, tofu, lentils or nut.

Say no to margarine, butter or cheese spread. Swap those with mustard as spreads. Use tuna or low-fat turkey ham as fillings for your sandwiches.

Really really cut down one RED MEAT.

Keep away from food preserved in oil. Stick to brine or fresh water instead.

Drink clear broth or vegetable soup rather than creamy ones.


Mask-eurade

January 25th, 2010

Desperately needing a facial pamper but can’t find a mask in your beauty closet?There’s no need to traipse over to the pharmacy if you need a quick fix.Just look for these ingredients in your kitchen and concoct a DIY face mask.Just be sure to perform a patch test to avoid possible allergic reactions!

Peach – Great for soothing irritated skin.Mash up one ripe peach and mix it in with two tablespoons of yogurt and half a teaspoon of baking soda.Apply and leave for 10 to 15 minutes then wipe and rinse off.

Avocado - A nice hydrating treat for days when your skin feels dry.Mash up half a cup of avocado with a quarter cup of honey with a fork and apply on face about 15 to 20 minutes before rinsing off.

Banana - For skin that is smooth and soft to the touch,blend a banana with one tablespoon of honey  and a few drops of lemon juice.Apply on face,leave on for 15 monutes then rinse off.

Egg White - Mattify and tighten your skin with a light layer of egg white over your skin.Rinse after 15 minutes.

Nappy Go Lucky !

January 22nd, 2010

Changing a nappy

  • Make sure you have all necessary items at hand:a clean nappy,cotton balls or soft cotton cloths soaked in warm water for young babies or disposable wipes for older ones,nappy-rash ointment if necessary,and clean clothes if the previous outfit is soiled.
  • Ensure your hands are clean and have some wipes or a damp cloth at hand in case your hands get dirty halfway through,you should never leave your baby unattended on a tabletop to wash your hands.
  • place the baby on the clean surface.If you are out of the house,carry a large clean cloth or towel with you to lay on a tabletop or surface.Open up the nappy,at the front of your sides,hold the baby’s anckles with one hand,and carefuly lift him so that his lips are slightly raised and you can remove the nappy from under him.Fold the soiled part in and put aside for now.
  • Put the baby down again and clean his front with a moist cotton ball or cloth,remembering to wipe gentlly in the creases.You can also use baby wipes – damp,cloth-like tissues that you can just use and throw.Choose alcohol-free wipes,which won’t irritate the baby’s skin.
  • Lift him gently again by the anckles and use a fresh cotton ball or wipe to clean his buttocks.Also wipe the lower back and thigh.
  • Dry the baby’s front ,buttocks and creases to prevent nappy rush.Add nappy-rash cream if necessary.
  • Slide a clean nappy under him,pull up the centre between his legs and attach Velcro tabs at the side.Ensure the nappy fits.

Alert : Ensure the nappy fits snugly around the waist and is high enough at the back so it doesn’t leak.