How to Heal Dry Skin on Legs

Dry skin on the legs is a dermatological problem called xerosis or asteatosis by dermatologists, though it is most commonly known as "winter itch." It most often occurs in the winter months, when there is less humidity in the air. Dry skin on the legs can happen to anybody at any age and when dry the skin will feel rough and flaky. Extreme cases can even result in the skin cracking. Keeping reading for detailed instructions on healing dry skin on the legs.

Steps:

1 Rule out medical causes.
A symptom of some diseases can be dry skin and some medications may cause dry skin as a side effect. It is important to visit with your doctor first to ensure that your dry skin isn't a result of a medical or pharmacological issue.

2 Bathe properly.
The first thing to do when trying to heal dry skin on the legs is to ensure that it doesn't worsen. Excessive bathing, either in frequency or duration, can exacerbate the problem and cause more dry skin. Hot water and soaps can both rid the skin of essential hydrating oils and moisturizers. Bathe for no more than 10 minutes at a time, no more than once per day, in warm water. Use moisturizing soaps or no soap at all.

3 Dry properly after bathing.
After bathing, it is important not only to dry quickly but also to dry properly. Rather than rubbing the towel across your skin, pat yourself dry. Rubbing motions will remove too much moisture from the skin.

4 Moisturize after bathing.
Within 3 minutes of drying from the bath or shower, rub a moisturizer onto the skin of your legs to lock in any residual bathing moisture. You can use any moisturizing lotion or even baby oil or petroleum jelly on your legs.

5 Moisturize frequently.
Carry a small container or lotion with you and apply it liberally throughout the day. Unscented moisturizers are best as some heavily perfumed lotions can rid the skin of moisture rather than replace it.

6 Watch for red patches.
Excessively dry skin on the legs may result in red patches; this condition is called eczematous. These patches should be treated with an over-the-counter cortisone cream, though if the problem persists you should see your doctor who can prescribe a steroid ointment to help clear up the patches.

7 Increase the humidity.
Increased humidity in the home will help your skin retain moisture. Dry, hot air will leech moisture from your skin; keeping a small humidifier in your bedroom at night will make a big difference.

Warnings
Once you begin self-treatment of dry skin on the legs, the dry skin should heal within 7 to 10 days. See a doctor if it worsens or doesn't appear to be healing.

Things You'll Need
+ Moisturizing soap
+ Cortisone cream
+ Lotions, ointment, or baby oil

Spouse Hampering Your Health Goals?

You maybe keen to make a lifestyle change and get fit and healthy. But you can’t do it alone, and you need your partner to be supportive and lend a helping hand if not go along with your newfound lifestyle. If you’ve taken to sleeping early and waking up early, or cutting out your favourite kinds if food it hardly helps if your better half is doing exactly the opposite. So how do you deal with an unsupportive spouse who is getting in the way of your health goals?

Be comfortable with your choice – If it’s a new diet you’ve started or a new fitness regimen and if you’re met with raised eyebrows or ‘lets see how long it lasts’ it takes a great deal of commitment to keep at it. Of course this does not mean that you should shout from the rooftops that you are going to keep this up and set a date by which you will lose weight, but an internal silent resolution is necessary.

To each a food cabinet of their own – If he or she likes to snack incessantly, it's important that you draw boundaries. Keep a separate cupboard that holds stuff that you cannot eat, and ensure that you stay out of there. Be self-sufficient and accountable for making your own meals ready rather than being dependent on the other one. This may initially lead to an increase in food bills, but eventually both of you will fall into a comfortable give and take routine.

Gather all the support you need – Your significant other does not necessarily have to be your only support system. You can find support in your gym buddies, online forums, friends, and co-workers. When you are trying to make a transition in your lifestyle, you need all the support you can get, so go out there and get it.

Show him or her that you mean it – When you make a decision that involves a big change, in this case to get healthy, it’s not ok to be wishy-washy about the decision. You need to show your significant other that you mean business and that you are going to achieve your goals. Slowly, when your spouse sees that you mean it, he or she will come around and be more supportive about things like shutting off the tv earlier than normal or not grumbling about your early waking hours.

Act now – If you’ve talked about it for a long time and have still put off starting that gym membership, chances are that he or she has given up on you. The reason your S.O may not be supportive is because she or he may be used to the drill and may think – there he goes again. You may be surprised that when you finally do act, they may come around in a jiffy and turn out to be your prime support system and motivator.

All it may take is just some dedication on your part, and once your spouse sees how great your results are, who knows? Maybe he or she may turn over a new leaf too.

How to Deal with Body Odour

Though there are many deodorants and products to mask and neutralize body odour, not all of them are healthy. Many of them clog your sweat glands, not allowing them to perform one of their main functions - getting rid of bodily toxins. While sweat in itself is odourless, when your body's processes malfunction it's your sweat glands that lend to body odour issues. Here's looking at what you can do to stop body odour from becoming a problem for you, and the solution, as always, begins with the right food.

Dietary habits that may result in body odour:

Red meat intake without adequate attention to vegetables, fruits and cereals is a primary cause of body odour. This does not mean that someone who consumes a lot of red meat smells bad. As with everything else, moderation is the answer. Excessive red meat intake in the absence of a well balanced diet can wreak havoc with your body's digestive functions. A well-rounded, balanced meal is crucial to avoid body odour worries through over-the-top red meat consumption.

An overdose of processed foods results in impaired digestion as well. Foods lacking fiber and made with refined white flour and sugar, hydrogenated oils and other heavily processed ingredients are also big culprits. While your body is accustomed to taking care of and controlling toxins, too much processed food ends up burdening your digestive system, and could lead to a toxin build up.

If you think that a vegetarian has it better, think again. Though many nutrients found in plants help cleanse your body from the inside, many vegetarians do not eat a healthy diet and consume a lot of processed food. If you're a vegetarian who eats a lot of fried, oily, packaged and salty foods, then your chances of developing body odour issues are just as high.

So what can you do to improve your diet in order to deal with body odour?
When you eliminate heavily refined food from your diet and shift to a 100% healthful diet made of whole grains, massive quantities of leafy vegetables, fresh fruits, soy products, greens, lots of sprouts, white meat, raw nuts and seeds, and healthy oils, your body odour will all but disappear in a matter of weeks. Some of the best foods to fight body odour are parsley, cilantro, celery and all mint species. Aromatic herbs such as sage, rosemary, thyme, and oregano are also helpful. If a person doesn't manage fighting body odour despite a healthy diet, the problem might be more severe, and could require the attention of a doctor.

Skin care: 5 tips for healthy skin

Good skin care — including sun protection and gentle cleansing — can keep your skin healthy and glowing for years to come.  

Don't have time for intensive skin care? Pamper yourself with the basics. Good skin care and healthy lifestyle choices can help delay the natural aging process and prevent various skin problems. Get started with these five no-nonsense tips.

 

1. Protect yourself from the sun

One of the most important ways to take care of your skin is to protect it from the sun. A lifetime of sun exposure can cause wrinkles, age spots and other skin problems — as well as increase the risk of skin cancer.
For the most complete sun protection:

• Use sunscreen. Use a broad-spectrum sunscreen with an SPF of at least 15. When you're outdoors, reapply sunscreen every two hours — or more often if you're swimming or perspiring.
• Seek shade. Avoid the sun between 10 a.m. and 4 p.m., when the sun's rays are strongest.
• Wear protective clothing. Cover your skin with tightly woven long-sleeved shirts, long pants and wide-brimmed hats. Also consider laundry additives, which give clothing an additional layer of ultraviolet protection for a certain number of washings, or special sun-protective clothing — which is specifically designed to block ultraviolet rays. 

 

2. Don't smoke

Smoking makes your skin look older and contributes to wrinkles. Smoking narrows the tiny blood vessels in the outermost layers of skin, which decreases blood flow. This depletes the skin of oxygen and nutrients that are important to skin health. Smoking also damages collagen and elastin — the fibers that give your skin its strength and elasticity. In addition, the repetitive facial expressions you make when smoking — such as pursing your lips when inhaling and squinting your eyes to keep out smoke — can contribute to wrinkles.
If you smoke, the best way to protect your skin is to quit. Ask your doctor for tips or treatments to help you stop smoking.

3. Treat your skin gently

Daily cleansing and shaving can take a toll on your skin. To keep it gentle:

• Limit bath time. Hot water and long showers or baths remove oils from your skin. Limit your bath or shower time, and use warm — rather than hot — water.
• Avoid strong soaps. Strong soaps and detergents can strip oil from your skin. Instead, choose mild cleansers.
• Shave carefully. To protect and lubricate your skin, apply shaving cream, lotion or gel before shaving. For the closest shave, use a clean, sharp razor. Shave in the direction the hair grows, not against it.
• Pat dry. After washing or bathing, gently pat or blot your skin dry with a towel so that some moisture remains on your skin.
• Moisturize dry skin. If your skin is dry, use a moisturizer that fits your skin type. For daily use, consider a moisturizer that contains SPF.

 

4. Eat a healthy diet

A healthy diet can help you look and feel your best. Eat plenty of fruits, vegetables, whole grains and lean proteins. The association between diet and acne isn't clear — but some research suggests that a diet rich in vitamin C and low in unhealthy fats and processed or refined carbohydrates might promote younger looking skin.

 

5. Manage stress

Uncontrolled stress can make your skin more sensitive and trigger acne breakouts and other skin problems. To encourage healthy skin — and a healthy state of mind — take steps to manage your stress. Set reasonable limits, scale back your to-do list and make time to do the things you enjoy. The results might be more dramatic than you expect.

Understanding Eating Disorders in Children

Eating disorders are becoming increasingly common with young children these days. These are: Anorexia, Bulimia, and Binge eating. Anorexia is when a child refuses to eat and his/her nutrition and growth suffers greatly. Bulimia occurs when a child overeats and then flushes out the food by either vomiting or by using laxatives to avert weight gain. Binge eating, we're all familiar with, is an eating disorder in which a child might overeat hastily, but without purging.

It is usually observed, that in children and teens eating disorders might overlap. For instance, children may interchange between anorexia and bulimia.

Causes of eating disorders: Behavioural, psychological or social factors come together to affect a child's psyche leading to eating disorders. Young children and teens may get influenced by the latest fads or cultural images that favour 'skinny' and 'thin' body types. Other causes could be:

• Helplessness
• Fear of becoming overweight
• Distress 
• Low self-esteem

To cope with various eating concerns, young children and teens may suffer from various other psychiatric health conditions such as substance abuse, anxiety disorders and depression.

Anorexia in children and teens: Young teens and children who suffer from anorexia may have a distorted image of self, especially their body. They look at themselves as being extremely heavy, even when they are severely skinny. They become obsessed with the idea of being thin and don’t believe in maintaining a healthy weight.

Some of the symptoms of anorexia include:

• Anxiety, depression, perfectionism
• They are highly critical of themselves.
• They have a unique interest in food such as calculating every bite they eat, eating in secret, avoiding meals.
• They might go for compulsive or excessive exercising.
• There menstruation cycle may become irregular or in some cases stop.
• Obsession of becoming fat, even when they are underweight

Treating anorexia: The first goal is to get the child back to his or her healthy weight. Depending upon the intensity of anorexia, a person can suffer from extreme or life-threatening malnutrition. Support groups, behavioural therapy, antidepressant medication and psychotherapy may be needed to address long-term physiological issues related to anorexia.

Bulimia in children and teens: It is an eating disorder similar to anorexia, in that it stems from poor esteem and social evaluation issues. But here, a child overeats and then purges by vomiting or using laxatives in excess.

Some of the symptoms of bulimia include:

• Bingeing on large quantity of food
• Habitually spending time in the wash room after eating
• Abusing drugs and alcohol
• Unusual eating habits like eating in private
• Abusing laxatives and other treatments in order to avoid weight gain
• Too much of exercise
• Anxiety
• Mood swings

Treating bulimia: The long-term treatment of bulimia is to stop the binge-and-purge cycle. Treatments might involve nutritional counselling, antidepressants medication, behaviour modification, and group therapy.

Eating Disorder: Binge eating in children and teens

Binge eating is pretty similar to bulimia, but there is no vomiting involved, resulting in obesity or overweight. They may even find it hard to cope with emotions. Any kind of extreme emotion may trigger their eating habit – like anger, stress, depression, boredom, sadness or worry.

Some of the health problems which they might suffer from are high cholesterol, heart disease, type 2 diabetes, and high blood pressure.

Treating binge eating: Treatments may include psychotherapy, antidepressant medications or behavioural therapy.

4 simple ways to stay in shape

The most difficult part after losing weight is to maintain it. Here are some easy ways for you to stay in shape.

Don't sit for a very long time
If you actually cut short your time of sitting constantly in front of the TV or your PC, and move around in between your working hours or generally at home, chances are you will not put on weight and also maintain it well.

Make time for regular exercise
Though you might have reached your ideal weight but you still have to make some time for exercise on a regular basis. You don't ideally have to carry on the same set of exercises that you previously did to lose weight, but doing any sort of exercise will ensure that you stay in form and do not put on weight again.

Skip fast food
Just because you've lost all those extra kilos does not mean that you can eat whatever you like. Instead you need to keep a tab on what you are eating regularly. Avoid munching on fatty foods. Though it might seem invigorating, but if you stay clear of fast foods, you will also stay in great shape.

Don't drink soda
Drinking diet drinks or sodas can actually make you fat! Instead opt for fresh fruit juices. Remember that you have to stick to your goals and you cannot afford to go back to your nasty junk food now.

9 habits that may do more harm than good

The basics of staying healthy seem pretty easy to follow: Eat well, exercise, get enough sleep and you should be on the right track, right? Surprisingly, it can be more complicated than that. Oftentimes the very choices we make to benefit our health can be the same ones that hurt us in the long run. Read on to learn which unexpected habits — like brushing your teeth after every meal or slipping into a pair of comfortable sandals — might be causing you harm.

 

1. Compulsively using hand sanitizer.

If you reach for hand sanitizer any time you make contact with the outside world, you might want to take pause. Unless you're in an especially germ-prone place like a hospital, soap and water will work just fine, says Richard Gallo, MD, PhD, chief of the Division of Dermatology at the University of California-San Diego. When you're not near a sink, hand sanitizing gels can help, but be sure to read the label first. Recent research has shown that those containing triclosan may promote bacteria and virus resistance to antibiotic medications (this goes for antibacterial hand soaps that contain triclosan, too). Instead, choose brands like Purell, that contain at least 60% alcohol, which will kill 99% of bacteria on contact.

 

2. Experimenting with skincare products.

Who isn't tempted to buy the latest skin creams and serums promising to shed years from your face? While looking for something that works for you is a good idea, overhauling your routine every few weeks in search of the fountain of youth isn't. "I've always encouraged my patients to create a daily regimen and stick with it," says Jody Levine, MD, a dermatologist in New York City. "Women get easily bored with their beauty routine, especially if they don't see results right away. It can take between six and eight weeks to see changes; if you're using a product to increase collagen, expect to wait six months to see results." She often cautions patients against constantly changing products, noting that it may cause adult rosacea (a condition that results in red, patchy and sometimes inflamed skin). "People may be forming sensitive skin by trying out too many different products with high levels of fragrance and other sensitizers," Dr. Levine says. In lieu of always trying something new, stick with what works for you, or see your dermatologist to develop a new routine. And manage your expectations — according to Dr. Levine, a consistent regime should "keep your skin clear, clean and smooth. Make that your rule of thumb and don't expect miracles, especially when it comes to over-the-counter antiaging products."

 

3. Wearing flip-flops.

Forgoing sky-high heels and toe-pinching boots for the freedom of flip-flops is giving your feet a much-need break, right? Not exactly. Turns out, your summer shoes aren't doing you any favors. According to Jordana Szpiro, DPM, a podiatrist and foot surgeon in Boston, "Flip-flops and other unsupportive sandals, which have no arch support and give no structural support to the foot, can lead to stress fractures since your uncushioned feet become strained when they try to support too much weight," she explains. "Extensor or flexor tendinitis is also a common problem that happens as a result of trying to keep your flip-flips on — the muscles on top or underneath your feet overexert themselves while trying to grip your shoes." She also advises against walking around shoeless, even if you're by the pool or in your gym's locker room. "Aside from not giving your feet any support, going barefoot can also be challenging for those prone to infectious skin diseases such as plantar warts and athlete's foot, which are easily spread poolside, in pedicure salons and in gyms." But that doesn't mean you need to spend your summer in closed toe shoes. Dr. Szpiro recommends comfortable sandals that also provide plenty of support, like styles from Fit Flops, OrthoHeel and Mephisto.

 

4. Brushing your teeth after every meal.

Rushing to brush immediately after every meal may seem like a great way to keep your oral health in check, but according to Greg Diamond, DDS, a New York City periodontist, it's better to hold off. Food can leave acid on your teeth, which can weaken the enamel, "and brushing while the enamel is in a weakened state can actually scrub the enamel away." To dislodge any food particles that may remain after eating, he recommends simply rinsing your mouth out with water and saving the brushing for morning and night. Then when you do brush, be sure to do so in a circular motion. According to Dr. Diamond, this will improve your chances of removing harmful bacteria between the teeth and gums. Brushing up and down or back and forth, on the other hand, can leave behind harmful bacteria, causing gum disease; while applying too much pressure can lead to receding gums.

 

5. Doing only cardio when you work out.

It's easy to assume that the best way to lose weight is to stick to the same cardio workout, but "if you only do cardio, your body will become so accustomed to the routine that you'll start to burn less fat over time," says Joseph Ciccone, DPT, CSCS, a physical therapist at ColumbiaDoctors Eastside Sports Therapy in New York. Plus, going through repeated motions on the treadmill or elliptical machine can create tight muscles and lead to injury. Trade in a few of your cardio workouts for circuit training, which involves doing a number of different strength training exercises with little rest between moves in order to keep your heart rate up while also working out your entire body, ensuring that you'll burn the most calories — without burning out. Integrating resistance training into your routine will create muscle mass, which will help you burn more calories throughout the day, even when you're at rest, says Jennifer Fleischer, exercise and nutrition coach and owner of Holistic Fitness in San Francisco. She also recommends revamping your cardio routine by mixing in interval training once a week. Try doing 30 seconds of high intensity motion, whether you're on the treadmill, elliptical machine or in the swimming pool, followed by 90 seconds of recovery at a moderate pace, working your way up to 10 repetitions. The bursts of intensity followed by recovery will effectively and efficiently blast calories and fat.

 

6. Skipping meals to "save up" for later.

"Women have gotten into the habit of saving their calories for the fun stuff later on," says Danine Fruge, MD, associate medical director at Pritikin Longevity Center + Spa in Miami. For example, many women will hold off on eating lunch so that they can have a few glasses of wine to unwind at the end of the day. Not a problem as long as you're carefully allocating your calories, right? "Unfortunately when you don't eat breakfast or lunch you can develop cravings and irritability, which can lead to overeating later on in the day," she explains. A smarter approach to eating: Fill up on protein-packed meals and nutrient-rich snacks that'll keep your satisfied all day, so when dinnertime or cocktail hour rolls around you won't be tempted to fill your plate with calorie-rich and high-fat foods.

 

7. Drinking only bottled water.

By reaching for a bottle of H20 you may think you're doing your body some good by avoiding tap water, which can be filled with who-knows-what. But that's not the case. "Bottled water contains no fluoride, and we're seeing more and more adults suffer from a fluoride deficiency, which can lead to tooth decay," says Dr. Diamond. "Instead, fill your glass with water purified by a Brita or PUR water filtration system" which will keep your water free from impurities commonly found in tap water, but still allow you to reap the benefits of fluoride.

 

8. Cleaning with disinfecting products.

While keeping your home pristine and germ-free may seem like the path to perfect health, using cleansers that boast antibacterial or disinfecting properties could have the opposite effect. "These products haven't been proven to be any more effective than regular cleaning products, and there is significant evidence that the chemicals in these disinfecting cleansers — called quaternary ammonium compounds — can lead to asthma," says Rebecca Sutton, PhD, senior scientist at the Environmental Working Group. Other cleaning product chemicals to avoid include 2-butoxyethanol, which the Environmental Protection Agency considers a human carcinogen and has been linked to cancer; alkylphenol ethoxylates, which can disrupt hormones; and ethanolamines, which can cause asthma. But because cleaning product companies aren't required to list most ingredients on their product labels (you can call or go online instead), it can be tough to know what to buy. However, Seventh Generation, an eco-friendly company, clearly lists their ingredients on their labels, so that's one option. Another, which Dr. Sutton recommends, is cleaning with a mixture of one part water and one part vinegar, or scrubbing surfaces with baking soda, both of which have natural antibacterial properties. She emphasizes that when it comes to ousting germs, the key is cleaning often and thoroughly—not blasting every surface with the harshest cleaner you can find. "Your goal should be to clean regularly," says Dr. Sutton. "That way you'll get rid of dirt, so there's no place for bacteria to grow."

 

9. Loading up on nutritional supplements.

When it comes to vitamins and minerals, more is better, right? Not always, says Christine Rosenbloom, PhD, RD, professor emeritus at Georgia State University. "People often take nutritional supplements without really understanding what they're consuming, or if they really need them." Because so many foods are fortified these days, she notes that chances are many of us don't have any major nutritional deficiencies. If you are already getting enough of what you need, the best case scenario is that the supplements will have no effect on you. But there are more serious side effects of carelessly popping pills: Vitamin A in large amounts can be toxic to a developing fetus, vitamin C in large doses can cause gastrointestinal distress as well as interfere with glucose readings in people on diabetes medications and too much vitamin B6 can cause nerve damage. Since a 2009 study in The American Journal of Clinical Nutrition concluded that in the absence of a deficiency, eating food instead of taking supplements should be the primary way to fulfill nutritional requirements and deliver health benefits, Dr. Rosenbloom suggests visiting MyPyramidTracker.gov where you can input the foods that you eat daily and the site will tell you what you need to add to your diet. If you find out that you need to up your intake of, say, calcium, "try integrating calcium-rich foods into your diet, like a glass of skim milk or a spinach salad," before making a beeline to the supplements aisle. If you do learn that supplements are the best choice to remedy a deficiency, look for "USP" printed on the label, which signifies that the pill meets the standards of the testing organization U.S. Pharmacopeia.

Nutrition Tips For Men Over 50

For adults over 50, the benefits of healthy eating include increased mental acuteness, resistance to illness and disease, higher energy levels, faster recuperation times, and better management of chronic health problems. As we age, eating well can also be the key to a positive outlook and staying emotionally balanced. 

 

As part of normal aging, the nutrition needs of men will change. Your ability to burn calories slows down as you get older so the amount of food you need to eat will likely decrease with lack of appetite. 

 

Nutrition Tips For Men Over 50 Some of the most common reasons why people get sick, especially as they age, are from smoking cigarettes, getting no exercise and making poor food choices. Most of these can be reversed if you can act in time. A highly nutritional diet can help you improve your health as well as maintain a positive lifestyle. 

 

Un healthy eating habits puts you in direct risk of becoming over weight and expose yourself to chronic illness that take toll on your aging body. 

 

As you age, the body's ability to recoup after illness decreases. Hence, after going past 50, it becomes a responsibility to stay fit and healthy to wade off unwanted illnesses. IT is important you eat many different colours and types of vegetables and fruits and make sure at least half of your grains are whole grains. Make sure you eat seafood twice a week if you are not a vegan. 

 

Consider B12 Supplements 

B12 is a vitamin needed to help support healthy nerve and blood cells. It is also needed to make DNA. B12 is bound to a protein in food and must be released from its protein host by pepsin during digestion in the stomach. As we age, however, our stomach acid decreases and makes it more difficult to absorb certain nutrients, including B12. Since B12 is primarily found in fish and meat, individuals that follow a strictly vegan diet are encouraged to take a supplemental form. 

 

Calcium and Vitamin D 

Due to gastric acid and hormone changes, vitamin D levels and calcium absorption tank around age 40. While it’s most ideal to consume adequate calcium before the age of 30, it’s never too late to add rich calcium sources in your diet, including sardines, spinach, broccoli, kale, and low-fat or fat-free milk and yogurt. 

 

Fish It is very important to include fish in your regular diet as it is rich in omega-3 fatty acids that are essential and are necessary for human health but the body can’t make them. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other seafood including algae and krill. 

 

Fruits 

Include fruits in your daily diet is essential as they are rich source of nutrients that your body require. Most seasonal fruits are easily available and are easy to digest. This is more so essential when you are over 50. They add no sugar, even with sweet fruits sugar levels don’t fluctuate with consumption of fruits. 

 

Juices 

As you cross 50 and importance of nutritional food increases, it is important to cut down on hard food and balance them with fresh fruit juices. This helps in easy digestion of your meals and keeps your body hydrated. Fruit juices are easily absorbed by your body. 

 

Whole grain diet 

To a large extent try to switch from polished rice and regular flour diet to whole grain foods. Whole grain foods like wheat and brown rice help to regulate hunger and release sugar to your body in slow and constant pace. Cuts your risk of over-eating, hunger pegs and erratic sugar levels.

Get into shape in two weeks!

THE WORKOUT In addition to the meal plan, it is crucial to follow some exercises throughout the week to enable you to shed those flabs effectively. The first week should comprise of a few aerobic moves. Remember to walk, jog or cycle for about 30 minutes every day. Monday, Wednesday and Friday Do two sets of the following:

15 Push-ups - Do this in a set of two.

20 Biceps - Try this with five pounds of weight. Stand straight, keeping your elbows at your sides. Bend your arms and lift the weights to your shoulders and then lower.

Side bend - Stretch your arms. Bend about 45 degrees to both the sides and hold position to a count of 15. Straighten and repeat. Tuesday, Thursday and Saturday Do two sets of the following:

20 squat backs - Stand straight, feet shoulder width apart. Stick your hips and bend your knees until your thighs are almost parallel to the floor. Bend and straighten.

20 step up - Stand in front of a staircase or stepping bench and step up onto one entire foot while lifting the other knee up to your belly button and then step down.

15 calf raises - Keeping your torso straight, rise up on your toes and then lower.

20 crunches - Lift your shoulder blades an inch and then an inch higher and then lower.

40 bicycles - Lie on your back with your knees bent and fingers placed behind your head. Lift your shoulder blades and feet an inch off the floor and pedal by bringing one elbow to the opposite knee and then switching sides. WHAT YOUR BODY REQUIRES You might experience hunger pangs throughout the two weeks. Keep a check on the level of food consumption to help burn your fat faster since the metabolism rate in every individual is different.An average individual should ideally consume approximately 1,500 calories per day.

Protein - The recommended amount of protein for a healthy adult is 0.8 grams per kilogram of bodyweight.

Fats - 85-100 grams of fat should be consumed per day.

Carbohydrates - Approximately 185-190 grams of carbohydrates should be consumed per day.

Vitamins - Vitamins are organic food substances which are essential for the human body to function properly. Vitamins in any form (A, D,E,B12) should be consumed every day. Keep in mind Nutritionist, Dr Anjali Mukherjee says, "The consumption of vegetable juice helps build antioxidant reserve in your body which in turn will improve your skin tone and detoxify your body from unwanted fat deposists."

Intake of green tea is a must.

Keep about 11-12 hours gap between your dinner and breakfast the next morning.

It is recommended to finish your dinner by 8 pm, which gives the body enough time to digest the food before you retire at night. How many times have you started out on a diet but felt sluggish and cranky? With New Year around the corner, there's just about two weeks left to shape up. But that's not too less if you follow the right diet and tone up a bit. We talk to experts to help you form a healthy diet plan. Don't forget the exercises. MEAL PLAN Remember that the first meal of the day should be consumed within an hour of waking up. Henceforth, you should take small meals every three hours. Make it a point to include at least one serving of protein in your diet and drink about 2-3 litres of water every day.

WEEK 1 Vegetarian:

On waking up - 1 banana
9 am - Post workout - 1 glass of protein shake + 1 boiled potato
10:30 am - home cooked breakfast like upma, idli and oats and milk
1 pm - 1 or 2 chapatis, 1 bowl legume, 1 glass of buttermilk
3 pm - 1 glass coconut water
5 pm - 1 fruit (mosambi, orange, apple, papaya or muskmelon)
7:30 pm - 1 bowl salad and 1 bowl of clear veg soup
8:30 pm - 1 chapati or jowar roti + 1 bowl veg and 1 bowl dal Non-vegetarian:
On waking up - 1 glass warm water + 2-3 tsp flax seeds
7:30 am - 2 egg whites or boiled egg
9:30 am - Post workout - 1 glass skimmed milk
11:30 am - 1 fruit (mosambi, orange, apple)
1:30 pm - 1 roti or 1 bowl of brown rice, 1 bowl salad, 2-3 pieces of chicken or 1 piece of fish
3 pm - 1 cup green tea
5:30 pm - 1 fruit
7:30 am - 1 bowl chicken soup
8:30 pm - 1 roti, 2-3 pieces of chicken or 1 piece of fish

WEEK 2 Vegetarian:
On waking up - 1 fruit
7:30 am - post workout - 1 cup tea with no sugar or green tea or 1 glass of mint and coriander juice
9 am - 1 besan chilla with green chutney
1 pm - 1-2 jowar chapatis + 1 bowl vegetable clear soup (optional) + 1 bowl of vegetables (avoid potatoes) + 1 cup skimmed milk curd + 1 bowl salad
5 pm - 1 cup tea with no sugar or green tea or lemon tea + roasted channa
7 pm - 1 jowar chapati, 1 cup dal, 1-2 cup vegetables (avoid potatoes) + 1 bowl vegetable soup (optional) + 1 bowl salad Non- vegetarian:
On waking up - 1 fruit
7: 30 am - post workout - 1 cup tea, or green tea or 1 glass of tomato coriander juice
9 am - 1 toast (whole wheat bread) + 1 egg white + 1 cup of skimmed milk
1 pm - 1-2 jowar chapatis, 1 bowl vegetable soup (optional) + 1 piece grilled chicken + 1 bowl salad
5 pm - 1 cup tea or green tea or lemon tea + roasted channa

8 pm - 1-2 jowar chapatis, 1 piece grilled fish/chicken + 1 bowl vegetable soup (optional) + 1 cup salad

Size Zero Diet Chart To Look Lean & Attractive!

Size zero diet plan has become a trend among women who want to look lean and skinny. Kareena Kapoor's size zero made the term a famous one after she got this figure after a diet plan for her role in Tashan. So what is size zero?

 

Size zero means having a bust size of 31.5 inches, 23 inches waist and 32 inches hip. To get this figure crash diet is a most common option among women but the best diet for size zero need not be a no-diet food!

Lets check out the size zero diet plan:

1. Eat 500 calories and work out for 2 hours to reduce the twice amount of fat consumed.

2. Prefer having water, coconut water and nuts for snacks and electoral to stay active and hydrated. It is very important to stay well hydrated if you are following a size zero diet chart.

3. Green vegetables rich in Vitamins, proteins, minerals, magnesium, iron and calcium constitute size zero diet chart. Green leafy vegetables like spinach, broccoli, cabbage, cauliflower, lettuce to name a few are healthy and nutritious.

4. Whole grains and cereals are recommended as they are less in calories and fat. Whole grains like oats, barley flakes, wheat, whole wheat pasta etc are preferable.

5. Avoid rice. Have chapatis to avoid gaining unwanted fat. Include legumes, dals, fish and sometimes egg in the size zero diet chart.

6. Avoid having junk, oily and fast made food items as they are not only heavy on weight but also digestion.

7. Go for low fat dairy products in size zero diet chart to prevent putting on weight.

8. Soups like cabbage soup and other vegetables soup are healthy. It fills your stomach and is nutritious too.

9. Have salads and fresh fruits to get proper nutrition supply. Follow a workout regime to help as a diet plan is not just enough to lose weight.

10. Size zero diet chart excludes all the fat food which almost everyone loves like chocolates, cakes, street chaats etc.

To get size 0 follow this size zero diet plan and achieve the flimsy figure!

6 summer safety tips you need to know

Whether you’re camping or cottaging, accidents can happen when you least expect them. Prepare yourself for challenges with these summer safety tips

Summer is a great time to get outside, have fun and enjoy a wide range of activities, whether you're camping, cottaging or hanging out by the pool. However, it's also a time for prevention—staying safe and protecting your family from summer-related injuries.

"In summer, we tend to let our guard down," says Shannon Koppenhoefer, an Ontario-based paramedic, who specializes in wilderness first-aid. "But the biggest way to stay safe is preparation."

First aid essentials

Being prepared for those common summer hazards—sunburns, insect bites and the occasional bump, bruise and scrape—starts with having the right attitude. "It's not a case of 'if' something happens," says Koppenhoefer, "ask yourself 'when it happens, how am I going to manage it?'"

The best thing that you can do is to have a well-stocked first-aid kit on hand. "Less than 20 percent of Canadians have a first-aid kit at their cottage," says Koppenhoefer. While you can purchase a basic first-aid kit at your local store (think Walmart or Canadian Tire) Koppenhoefer suggests adding materials to it to make sure that you are well prepared in case of emergency.

Here's what your first-aid kit should contain:

• Bandages and dressings
• Cloth tape
• Scissors
• Tweezers (a must for dealing with slivers)
• Polysporin
• Antihistamines (ie. Benadryl)
• Cold packs
• Insect repellant
• Sunscreen
• An index card with emergency contact numbers

"Most kits now come with gloves and breathing masks," adds Koppenhoefer. "All first-aid kits have a first aid book in them. Go through it with the whole family."

First-aid tips for kids

With kids spending so much time outdoors and away from the watchful eyes of parents in the summer, keeping them safe can be especially challenging. "When it comes to kids, they're not in school, they're outside and they're not necessarily paying as much attention as they should," says Koppenhoefer. So it's important to make sure that they're aware of potential dangers and know how to keep themselves safe. "If they're out running around in a field, be sure that they're wearing long pants and close-toed shoes," suggests Koppenhoefer. "They should also be wearing sunscreen and a sun hat."

For older kids who may be out exploring with friends all day, insist that they take along a water bottle, as well as a backpack stocked with snacks and a travel-sized first-aid kit.

Dealing with common summer health problems

Despite your best efforts, accidents may happen. Koppenhoefer has these tips for dealing with two of the most common—and often unavoidable—summer hazards.

1. Minor allergic reactions (mosquito bites, bee stings, poison ivy). "An easy solution to start is with soap and water," says Koppenhoefer. This will wash any lingering irritant from the skin. "Follow up with an antihistamine, which is going to take down the itch and turn off the reaction." If your child has a severe allergy, be sure to have an epi-pen on hand and make sure that they carry one with them if they are leaving your home.

2. Cuts, scrapes, bumps and bruises. "With cuts, the first step is to control the bleeding," says Koppenhoefer. "With minor cuts, you'll again want to clean the area with soap and water. Then apply an antibiotic cream and finish with a bandaid to keep the area clean."

"The biggest element is to just be prepared," says Koppenhoefer. "A little preparation can help make the difference between an emergency a minor problem."

Fingernails: Do's and don'ts for healthy nails

Take a close look at your fingernails. Are they strong and healthy looking? Or do you see ridges, dents, or areas of unusual color or shape? Many less than desirable nail conditions can be avoided through proper fingernail care. Others indicate an underlying condition that requires attention. 

Fingernails: What's normal, what's not

Your fingernails — composed of laminated layers of a protein called keratin — grow from the area at the base of the nail under your cuticle. As new cells grow, older cells become hard and compacted and are eventually pushed out toward your fingertips.

Healthy fingernails are smooth, without pits or grooves. They're uniform in color and consistency and free of spots or discoloration. Sometimes fingernails develop harmless vertical ridges that run from the cuticle to the tip of the nail. Vertical ridges tend to become more prominent with age. Fingernails can also develop white lines or spots due to injury, but these eventually grow out with the nail.

Not all nail conditions are normal, however. Consult your doctor or dermatologist if you notice:

• Changes in nail color, such as discoloration of the entire nail or a dark streak under the nail
• Changes in nail shape, such as curled nails
• Thinning or thickening of the nails
• Separation of the nail from the surrounding skin
• Bleeding around the nails
• Redness, swelling or pain around the nails

Fingernail care: Do's and don'ts

To keep your fingernails looking their best, follow these simple guidelines.

Do:

• Keep your fingernails dry and clean. This prevents bacteria, fungi and other organisms from growing under your fingernails. Wear cotton-lined rubber gloves when washing dishes, cleaning or using harsh chemicals, and avoid long soaks in the tub.
• Trim and file your fingernails regularly. Use a sharp manicure scissors or clippers. Trim your nails straight across, then round the tips in a gentle curve. It might be easiest to trim and file your fingernails when they're soft, such as after bathing.
• Use moisturizer. When you use hand lotion, rub the lotion into your fingernails and cuticles, too.

Don't:

• Abuse your fingernails. To prevent nail damage, don't use your fingernails as tools to pick, poke or pry things.
• Bite your fingernails or pick at your cuticles. These habits can damage the nail bed. Even a minor cut alongside your fingernail can allow bacteria or fungi to enter and cause an infection.
• Pull off hangnails. You might rip live tissue along with the hangnail. Instead, carefully clip off hangnails.
• Ignore problems. If you have a nail problem that doesn't seem to go away on its own or is associated with other signs and symptoms, consult your doctor or dermatologist for an evaluation.