Knee Exercises

I've always heard complains about knee pains from my mother, father and many elderly people out there. In fact I've suffered some knee pains myself some time ago and the pysiotherapist suggested that I do knee strengthening exercises to help. Here is a video demonstrating some simple knee exercises that can help strengthen the leg muscles so that it will talk some load off the knee. This will help reduce the pressure on the knee.

You can do these simple knee exercises every morning or evening in the comfort of your home. The good thing about these exercises is that not only it will help strengthen the knee but it will tone your leg muscles creating more attractive legs.

So till the next issue on How to Look Great and Feel Happy, try out these knee exercises and have a great weekend

Age Spots Removal

Just the other day while I was looking in the mirror, I noticed some brown speck marks on my face. Its funny how nature has its own way to remind you that you're getting older. In my case these age spots forced me to do some research on how to get rid of these spots. And if any, whether it involved something safe, painless and cheapest way ton do it.

For those of you who are wondering what age spots are. Well here is a defination of it, according to Mayo Clinic : Age spots — also called liver spots and solar lentigines — are flat, gray, brown or black spots. They vary in size and usually appear on the face, hands, shoulders and arms — areas most exposed to the sun. Though age spots are very common in adults older than age 40, they can affect younger people as well.

Long exposure to the sun increases the risk of getting age spots. Therefore always use sun screen with SPF 15 or more when going out. However if you already have age spots here are some age spots remedies which are safe and natural that to help get rid of age spots.

• Aleo Vera
  

Aleo Vera juice or gel has long been known as a general healing agent for skin problems, particularly burns. Many people have also found it to be helpful in reducing the visual appearance of age spots. Simply rub the juice or gel directly onto the affected areas twice a day, and leave it on the skin for at least 45 minutes each time. Within a month you should begin to notice improvements.

• Lemon Juice.

The acid in Lemon juice has been shown to help fade the appearance of age spots. Simply dab fresh lemon juice directly onto the spots twice daily and you should begin to notice improvements in about two months. Leave the juice on the skin for at least 30 minutes, or as long as you are comfortable with it. You can also leave the juice on the skin overnight. Caution - If you plan to go outdoors, wait for the juice to dry as it increases the skin's sensitivity to sunlight.

• Honey & Yogurt.

Another quick way to fade age spots is to blend honey and yogurt together to create a natural bleach that will lighten the spots. Mix one teaspoon of plain yogurt and one teaspoon of honey. Apply the skin lightening mixture to the age spot and let it dry on the skin for 30 minutes and rinse it off. This mixture can be applied to the area once a day and a person should see results in approximate one to two weeks.

• Buttermilk.

An old folk remedy to get rid of age spots is to apply buttermilk to the spot. Buttermilk contains lactic acid, which can gently exfoliate sun-damaged skin and other pigmented areas of the body. This will cause the age spot to lighten over a period of time.

• Skin Lightening creams & lotions
  

Anybody who uses this skin lightening cream should carefully read the directions before applying the cream to their body. Any skin lightening cream stronger than a 2% solution requires a prescription from a doctor.
Although keeping one’s skin protected from the sun with sunscreen whenever outside is the best way prevent age spots for some people it may already be too late and the damage has been done. For anybody who already has age spots and wants to get rid of the age spots try a few of these different age spot treatments and if all else fails there is always cosmetic congealer to hide the spots on the skin.
Hope these natural remedies will help you remove age spots. If however you have the money to spare and need a speedy age spots removal, then laser treatments to remove them is also an option you might consider. In any case if you suspect that the spot marks are unusual of nature it is advisable to consult the doctor in case it might be skin cancer.

The Danger of Sleep Deprivation

I've always enjoyed sleeping and I think most of us do too, although sometimes I feel guilty of napping too much. However after reading this short article t made me feel a little better. Here's the extract of the article from AFP.

People who get less than six hours sleep per night have an increased risk of dying prematurely, researchers said on Wednesday.

Those who slumbered for less than that amount of time were 12 percent more likely to die early, though researchers also found a link between sleeping more than nine hours and premature death.

"If you sleep little, you can develop diabetes, obesity, hypertension andhigh cholesterol," Francesco Cappuccio, who led research on the subject at Britain's University of Warwick, told AFP.

The study, conducted with the Federico II University in Naples, Italy, aggregated decade-long studies from around the world involving more than 1.3 million people and found "unequivocal evidence of the direct link" between lack of sleep and premature death.

"We think that the relation between little sleep and illness is due to a series of hormonal and metabolical mechanisms," Cappuccio said.

The findings of the study were published in the Sleep journal.

Cappuccio believes the duration of sleep is a public health issue and should be considered as a behaviouralrisk factor by doctors.

"Society pushes us to sleep less and less," Cappuccio said, adding that about 20 percent of the population in the United States and Britain sleeps less than five hours.

Sleeping less than six hours is "more common amongst full-time workers, suggesting that it may be due to societal pressures for longer working hours and more shift work"

The study also found a link between sleeping more than nine hours per night and premature death, but Cappuccio said oversleeping is more likely to be an effect of illness, rather than a cause.

"Doctors never ask how much one sleeps, but that could be an indicator that something is wrong," said Cappuccio, who heads the Sleep, Health and Society Programme at the University of Warwick.

Research showed no adverse effects for those sleeping between six and eight hours per day.

So you see, sleeping is important if you want to have a long and healthy life. Don't deprive yourself of sleep. It's one of the easiest way that can help you to look great and feel happy.

Office Exercises

Sometimes its hard to find time to workout especially if you're working in an office. You wake up in the morning, do breakfast and then its off to work, by the time you reach home  its already late in the evening or night time. So where do you find time to do workout to ensure your body is in tip top condition.

At the office of course and why not. Its a great stress reliever and energizes the body so that you'll work better and feel better throughout the day. So here is a video of some simple and quick office exercises that are great to get rid of sore muscle tension around the neck and shoulder area.


Next  here is a video of  office exercises for  the upper body, abs and lower body section to tone these areas.


I hope you enjoyed those videos. Now the trick is to actually do these quick and easy office exercises. So when you're stressed out, instead of reaching out for some comfort food, try out these simple yet effective office exercises instead to help you looking great and feeling better.

What Is The Best Way To Lose Weight?

When we talk about losing weight we normally associate it to dieting and exercising. But actually there is more to it. In order to lose weight and keep it that way, it actually involves a minor lifestyle change. Here is an article by Chileshe Mwape that summarizes the best steps one should take to effectively lose weight.

The best way to lose weight is to eat fewer calories and increase your physical activity. Experts suggest aiming for a weight loss goal of about a pound a week.

1. Set Realistic Goals The first step to weight loss is setting a realistic goal. By using a BMI chart and consulting with your health care provider, you can determine what a healthy weight is for you. To reach your goal safely, plan to lose weight gradually. A weight loss of one-half to two pounds a week is usually safe.

2. Change Your Lifestyle To be successful at losing weight, you need to change your lifestyle and not just go on a diet. This requires cutting back on the number of calories you eat by eating smaller amounts of foods and choosing foods lower in calories. It also means being more physically active.

3. Change Your Eating Habits Consider limiting portion sizes, especially of foods high in calories, such as cookies, cakes and other sweets; fried foods, like fried chicken and french fries; and fats, oils, and spreads. Keep your intake of saturated fat, trans fat and cholesterol as low as possible. Choose foods naturally high in fiber, such as fruits, vegetables, legumes (such as beans and lentils), and whole grains. The high fiber content of many of these foods may help you to feel full with fewer calories.

4. Increase Your Physical Activity Most health experts recommend a combination of a reduced-calorie diet and increased physical activity for weight loss. Exercise does not have to be strenuous to be beneficial. And some studies show that short sessions of exercise several times a day are just as effective at burning calories and improving health as one long session. To lose weight and to maintain a healthy weight after weight loss, many people need to do more than 30 minutes of moderate to intensive physical activity daily. Walking is an excellent form of physical activity that almost everyone can do.

5. Summary Successful weight loss and healthy weight management depend on sensible goals and expectations. If you set sensible goals for yourself, chances are you'll be more likely to meet them and have a better chance of keeping the weight off. A lifestyle based on healthy eating and regular physical activity is the best way to lose weight permanently.

There it is, easy isn't it, however it takes some time to get adjusted to these changes. It might be tough initially but it'll be easier once you get used to it. So till our next issue of How to look great and feel happy, Have a nice day.

How to Experience More Energy, Health, & Youth In Your Life!

Do you often feel out of energy especially after your meals?

In fact, it is usually around 3-4 pm (depending on the time you eat your lunch) when you find yourself having difficulty in keeping yourself awake. You feel tired, exhausted and just could not continue with your work.

Recently, I've read something interesting regarding this - the main reason why we experience this way is because excessive energy is needed to digest the food we ate for lunch.

During 3-4 pm, our organs have already worked hard for half a day and with the excess energy needed to digest our lunch, our body naturally needs to take a rest from it. I used to assume that this is a natural process - we ought to feel lethargic in the afternoon.......but I was so wrong..

The truth is the way you eat our foods, the foods that you put into your mouths, are destructive to your body and health. For example, do you eat meat and potatoes together? How about milk and cereal, or fish and rice?

Do you know that those combinations are totally destructive to your internal system and rob you of energy?

Let me explain how these combinations are destructive and how you can save yourself large amounts of energy you may currently be wasting.

Different foods are digested differently - Starchy foods require alkaline digestive medium and proteins foods like meat require and acidic medium for digestion. And when you mix both together, the medium neutralize each other. Digestion is impaired or completely arrested.

This is very destructive to your body as more energy is require to digest the same amount of food.

When our human body is functioning at its optimal level,  human body fluids and tissues exist in a slightly alkaline state (not acidic). The food we eat often becomes the raw material to rebuild its tissue. Our pH balance can quickly become unbalanced if our diet consists largely of "acidifying" foods.

These acidifying foods would result in our blood and body tissues to become bathed in an acidic solution. Of course it won't kill you right away, but if left untreated, this acidic condition leads to diseases such as heart disease, high cholesterol and even obesity.

How do you know whether your body is acidic and requires your attention?

Here's what you are going to do today to find out whether your body is dangerously acidic..

You would first need to ask yourself whether you experience any of the symptoms below.

a. Pimples & Acnes
b. Agitation
c. Rapid panting breath
d. Rapid heartbeat
e. Muscular pain
f. Pre-menstrual and menstrual cramping
g. Pre-menstrual anxiety and depression
h. Cold hands and feet
i. Light headedness & dizziness
j. Exhausted easily and low energy
k. Joint pains that travel
l. Food allergies
m. Excessive gas
n. Hyperactivity
o. Lack of sex drive
p. Bloating
q. Heartburn & acid reflux
r. Yellow & strong smelling urine
s. Headaches & migraines
t. Irregular heartbeat
u. White coated tongue
v. Hard to get up in morning
w. Excess head mucous (stuffiness)

If you experience more than 2 of the symptoms listed here, there is a high chance that your body is acidic and you may want to take precaution and change your diet before it accumulates and turn into deadly diseases or cancer one day.

There are other ways to confirm your body internal conditions, for example using a self urine test.

If you suspect your body is acidic or you want to feel healthy, youthful, and lose weight the natural way, find out how you can do so with  Emma Deangela's book at  The Alkaline Diet.

Until the next issue of  How to Look Great and Feel Happy, have a nice day, an energized one with the  alkaline diet.

How to look young and keep the wrinkles away.

It's my sisters birthday two days ago. And as getting older sometimes means getting more wrinkles on your face we will address the problem  on how to look young and keep the wrinkles away.

Wrinkles are a by-product of the aging process. With age, skin cells divide more slowly, and the inner layer, called the dermis, begins to thin. The network of elastin (the protein which causes skin to stretch) and collagen fibers (the major structural proteins in the skin), which support the outer layer, loosen and unravel, causing depressions on the surface. With aging, skin also loses its elasticity, is less able to retain moisture, oil-secreting glands are less efficient and the skin is slower to heal. All of these contribute to the development of wrinkles.

And now you ask...How do I keep the wrinkles away. Well in truth, you can't really keep them away, but you can help reduce the appearance of them and slow down the visibility signs of aging. So what do you do to look younger? Here are some steps that would help your face look great and younger.

• Avoid smoking because smoking reduces the production of collagen and lack of new collagen results in development of wrinkles. Nicotine also deminish the blood and oxygen that flows to the skin.

•  Take care of your skin by practising the regular daily cleansing, toning and moisturising  the face both during the daytime and before you go to bed. Use moisturiser with SPF of at least 15. Try to use products that are all natural. Creams and lotions that contains alcohol and artifical ingredients may dry out your skin. If you have sensitive skin you can try using olive oil as a moisturiser.
  

• Drink lots of water to avoid dehydration, when the body dries out, it pulls away the moisture away from the skin.

•  Eat a well balance diet and  lots of fruit rich in antioxidants which combats wrinkles by reducing  free radicals. Fruits high in Vitamin C helps build more collagen which keeps skin firm.

• Avoid excessive exposure to the sun as exposure to ultraviolet radiation (too much sun) can result in premature aging of skin.

•  Don't forget to get your daily dose of exercise to help your body toned, your skin radiant , your stress level low and your mind sharp.

That's all for this weeks issue of How to Look Great and Feel Happy. In the meantime,watch this video on how to keep your face looking young and  enjoy !!!
 

How to make New Years Resolutions Work

I hope it's not too late to wish everyone a Happy new year. A new year... a new beginning... a new hope. If the last year was a lot of gloom and doom then maybe this new year will bring in good news.

But before that its important that we make a cross examination of the past and see why some things didn't work as well as we anticipated it to be. Do a SWOT analysis of the past so that we can start the new year with a bang with new strategies to get improved results.

One of the things that can help you get better results for the new year is by :

• 
  
  Writing up your Goals. What you want to achieve daily, weekly, monthly and yearly. Make a cheklist of them and cross them out or tick them off once you've achieved them.
  
  
  

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   Stick this checklist in a place you can easily see so that you are constantly reminded to take action of them.
  
  
  

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  If you haven't got the discipline to stand by your goals then get someone who can support you. Someone who will remind you that you need to do it. Someone like your spouse, your children or a close friend. This will make  them feel important too.
  
  
  

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  Reward yourself once you've achieved these goals or punish yourself if you do not achieve them. For example may be you have to treat your  friends to a fancy dinner everytime you fail to achieve one goal. This way you'll be more motivated to take action.
  
  
  

Hope this will help you achieve your new years resolutions. Until next time on How to Look Great & Feel Happy have a Happy New Year and may all your dreams come true