How to make life a little bit healtier?

For a healthy start of your day, start by eating the right food. Packed with a healthy combination of nutrients, the whole grain is enough to keep you smiling on the inside till dinner time. The whole grain is grain in its simplest form and is much more than just fibre. It comes from cereals such as wheat, rice and barley. Whole grain is a super-food because it’s nutrient-rich and it has been proved that people with healthy hearts tent to eat more whole grain food as part of a healthy lifestyle.

Together with a healthy, balanced diet, those who eat whole grains every day are more likely to maintain a healthy weight and good blood sugar levels. It contains vitamins, minerals and plan nutrients, which will leave you feeling better and fed for longer so that you won’t snack on fatty foods.

The best thing is that foods containing whole grain can be found in every supermarket and can be easily incorporated into your daily diet with a minimum of fuss.

Remember:

• eat fruits and vegetables every day, in order to get vital minerals and vitamins
• drink at least 1 liter of water a day to keep your body hydrated
• cut down on high-fat foods, especially at breakfast
  
• you can grill the food in order to reduce the fat content
• eating meat, poultry, fish or pulses will provide the protein needed to repair daily damage
• eating a wide variety of foods will ensure you get all the vitamins, minerals and nutrients that you need every day
• eat more whole grain foods which may help to keep your heart healthy

Christmas makeup

Christmas is a family holiday, a time to warm up your soul, so better leave the shiny glittery look for New Year’s Eve. You don’t want to look gaudy and ostentatious, do you? So aim for something grown-up and classy – the 1940’s and 1950’s Hollywood style

is the right way to go when choosing your Christmas makeup.

Have you seen how do Lauren Bacall, Vivien Leigh and Katherine Hepburn look in their early movies? See how it’s done:

The cornerstone of your party makeup this Christmas should be false eyelashes. They have become extremely popular amongst the worldwide party community this year and promise to be around for quite a while.

As for the lips – they should be red – in bright crimson or wine hues. Electric shades also work well – orange reds and bold raspberry fuchsias will really make you the belle of the ball if you combine them with a clean face and feline lined eyes. This sophisticated Christmas make up requires also a bit of black or gunmetal grey liquid eyeliner. To complete the look, apply some face highlighter on cheekbones, brow bones, down the centre of the nose, temples and shoulder blades.

If you find the above Christmas makeup a little over the top and a bit too dramatic, and want to go for a little bit shinier look, try eye shadows and face highlighters with fine brocade and shiny particles that flatter the face. Applying it with measure without going kitsch, it will help you achieve a warm, subtle burnished gilt look, the traditional Christmas makeup that never goes out of style.

Whatever the style you choose for your Christmas makeup, you can be sure that your sophisticated winter shine will light up every room you enter in.

Chemically treated hair

Chemmical hair treatment is often the only way to achieve a certain result, but it is widely known that procedures such as color treatment, hair perming or straightening do a great deal of damage to your precious locks. There is however something you can do to restore your hair’s health and maintain your new style.

Here are the basics of what you need to know about the most common chemical treatments:

How to care for colored hair

The alkaline products used in the coloring process (like most chemical treatments) lift the cuticle layer of the hair and leave it more porous then it is in a normal condition. This is needed for the color molecules to penetrate the hair shaft and to actually color the hair. Although the coloring is successful, the hair is still with raised cuticles. This is the cause for most hairs to feel rough and breakable after coloring. This process has also dried your hair a lot, so it is essential to reseal the cuticles in order to not only protect your new hair color, but to stop moisture loss and regain that silky smooth feel of your locks.
This can be done by using a moisturizing cream conditioner after dyeing. The hair conditioner moisturizes the hair and restores the cuticle layer’s normal condition. You should by all means do that if you plan to use bleaching agents to lighten the hair prior to the coloring procedure.

If you have chosen to color your hair in red or golden shades, you probably already know how these vibrant colors tend to lose their richness and brightness faster than other hair colors. In this case you’ll need some extra protection. To keep your new color as long as possible use both color-enhancing/color-preserving shampoo and conditioner.
It is also recommended to deep condition your dyed hair once a week, to fully restore its moisture and compensate any damage from daily styling.

How to care for straightened or permed hair

Dyeing is not the only procedure that involves chemical treatment. Chemical straightening and permanent wave services are the other most common treatments that can greatly damage your hair’s structure. Moreover, they often tend to be more aggressive than any hair coloring and leave the hair more porous and vulnerable. Thus you need to take care of your straightened/permed hair even more. Needless to say it’s a killer combo if beside chemical texture services you also color your hair.

If your hair is very damaged, you’ll have to apply a protein-rich hair mask or conditioner to enhance your hair’s structure, moisturize it and bring back its strength and elasticity. After that you’ll need to apply a good smoothing serum to seal the cuticle layer and make your hair as smooth and silky as it was before the texture service. We have already said that sealed cuticle layer keeps the moisture in.

As for the shampoo – it should be very gentle. If you can’t find a color-preserving shampoo, a baby shampoo is always a good alternative. Don’t shampoo your hair too often though – no matter how moisturizing your shampoo is, drying is inevitable and provokes over production of sebum. Thus use a shampoo only when hair is soiled. To hydrate and refresh it you can just apply rinse-through conditioner and use plenty of water to wash away.

Skincare Tips

Not all models have naturally amazing skin. In fact, some models need to do a lot work on their complexion to stay beautiful. Without exception, models need to learn a great deal about skin care to stay beautiful and lengthen their careers as long as possible.

There are some very simple general rules when it comes to looking after your skin. These are detailed below with full descriptions. But there are plenty of other solutions that can help your skin, and many of them can be done at home with the simplest of ingredients. Check out our home remedies page for more info.

Many models are fanatical about protecting their skin - not everyone needs to be extreme, but knowing successful models' skincare tips can be a real help. Sticking to these rules will keep your skin healthy and your complexion clear.

Keep out of the Sun

In Asia its common to see women walking down the street under parasols, in perfect sunshine. The reason is that they know the several, damaging effects that the sun can have on their skin. Models also try hard to keep their skin out of the sun, and on the occasions that they need a tan, they usually get it out of a bottle.

As your skin ages, a process that is accelerated by the sun, it becomes thinner and loses fat. Not only does it look less plump and smooth, underlying structures like bones and veins become more prominent. Older skin is not just about wrinkles, it also means that your skin just looks tired.

Secondly, the UV rays in sunlight damage fibers in your skin called Elastin. Why does this matter? Well, as its name suggests, Elastin is what give the skin its elasticity and allows it to snap back into shape. Hence, when you lose your Elastin your skin becomes saggy and wrinkled, the biggest giveaway of older skin.

Lastly, premature aging caused by the sun can reduce the ability of your skin to sweat. No bad thing you might think, but sweat actually plays a role in hydrating your skin. Less sweat equals drier skin, which can accelerate the aging process even further.

So, if you have to go in the sun, make sure you wear sunscreen. The sun is the most common cause of prematurely aged skin. There are no effective treatments available to reverse these effects, although regular moisturising will slow them down. Its an obvious point, but you really only have one skin, so if you want it to last a lifetime you'd better take care of it!

Don't smoke

You can quite often tell just by looking at someone whether they smoke or not. Tiny wrinkles around the mouth, a thin upper lip and slightly yellow, off-color skin are the giveaways. Smoking is one of the most damaging things you can do to yourself, and your body makes no attempt to hide it.

Similarly to sun aging, smoking reduces the elasticity of your skin. It has been found that smokers as young as 20 years old are already developing wrinkles that their non-smoking peers aren't. In addition, the heat of the cigarette itself dries out the skin around your mouth, giving those telltale wrinkles on the upper lip.

The good news is that damage from smoking can be completely stopped, the second that you quit. Some of the damage can even be reversed, as the skin recovers and starts to repair itself. So if you need encouragement to stop, just remind yourself that wrinkle-free skin might just be the reward!

Drink lots of water
Water is a natural body cleanser and can do wonders for your complexion, but it is also an important element in keeping your skin young and beautiful. Be one of the few people to drink the recommended 8 glasses of water per day and you will notice your skin looking rejuvenated and younger.

When your skin dries out it becomes less elastic and more prone to wrinkles. It also makes it more susceptible to damage from the sun or from smoke. All this means that it is extremely important to keep your skin hydrated all the time, so that it can protect itself against the world.

One excellent option is Evian bottle spray, found in any pharmacy. As well as applying a layer of water to your skin, it also gives your skin that priceless 'dewy' look. This is especially important for low humidity days in winter, and is a favorite tip of many celebrity makeup artists.

Moisturize

The best way to keep your skin hydrated is to drink lots of water but, failing that, moisturisers are very helpful too. The night moisturisers are an excellent choice as they can work for hours without being rubbed or sweated off.

One thing to remember - if you spend all this money on excellent moisturizers for your face, you have to do the same for your neck and hands. If you've ever seen a middle-aged woman with the complexion of a 40 year old but the hands of a 60 year old, you'll know exactly what I mean.

Another way to keep your skin healthy to to shower with lukewarm water. Hot water can strip the natural oils from your body and leave your skin dry and defenceless.

Stay away from alcohol

We all know that alcohol can dehydrate your skin, leaving it red or blotchy both during drinking and in the morning. But drinking also has longer term effects on your skin.

Drinking alcohol tends to permanently enlarge the blood vessels near the skin's surface, causing itchiness, uneven tone and red spots. If you've ever seen the skin of a long-term alcoholic, you'll recognise exactly this redness.

How to get rid of stretch marks

Stretch marks are among the worst things that could happen to your skin. Alas, they are very common and can appear almost everywhere. The only thing we can do is learn what stretch marks in fact are and the possible ways to deal with them. Stretch marks appear when the body changes its shape very quickly. It means that stretch marks develop when you lose or gain weight fast. All of these unexpected changes cause the middle
layer of the skin to tear on the most strained places. If you’re a woman, now you see why stretch marks appear mostly on your tummy, hips or breasts. If treated timely and properly, however, stretch marks are very likely to disappear. Chronic stretch marks are more difficult to deal with, but not impossible. So here is what you need to do to get rid of stretch marks:

• Timely treatment is successful treatment: you should take action as soon as you notice the appearance of stretch marks. The earlier – the better.

• Massage it out! – massage does a great job in improving skin texture.Massage the affected area four times a day using moisturizers with key ingredients shea butter, cocoa butter or essential oils, and you will see the result for sure after a couple of weeks. There are also endermologie procedures, in which endermologie machines are used to massage the skin. A good, deep massage expels toxins and triggers the production of collagen and elastine.

• Tanning – natural sun tan and self-tanners help to visually reduce stretch marks. Before applying the self-tanner it is better to exfoliate the skin.

• Topical treatment to the rescue! It is very effective in getting rid of stretch marks. Substances such as Vitamin C, Retinoid, Topical Tretinoin, Reastin, wheat germ oil and Glycolic acid are proven to do a great job against this skin flaw. You should however consult a specialist before use any of them on your body.

• Laser treatment helps a lot. Moreover, it’s effective against all kinds of stretch marks – red, purple and white ones. There are several ways of using laser power for this purpose:

- vascular lasers – though these procedures are a bit pricey (between $400 – $500 per session and you’ll need up to 6 of them), vascular laser reduces red stretch marks;

- fractionated laser – it treats chronic stretch marks and is even more expensive -minimum of 3 sessions and $1000 per each;

- pulsed dye laser – it targets the underlying skin layers, stimulating collagen and elastine production. Works well on both new and old stretch marks. Not recommended for people with dark skin tones (Fitzpatrick Skin Type IV, V or VI), and forbidden for pregnant or nursing women. Cost: $500 to $800, five procedures.

- excimer laser – it also treats chronic stretch marks by accelerating the production of melanin on the treated areas, so the stretch marks get the same colour as normal skin. It is the most expensive treatment – you’ll need 10 to 20 procedures that will cost from $300 to $700 each.

• Microdermabrasion – using micro crystals to polish the skin, microdermabrasion removes the dead outer skin layer and stimulates the growth of new, healthy and flawless sin. Works well with older stretch marks.

• Surgical procedures – affected skin is surgically removed. This is the most harmful way to get rid of stretch marks and we do not recommend it. Effectiveness and cost depend on the areas affected.

And remember – before using any of the treatments consult with a specialist to learn what would work best for you and avoid any potential harm.

A Daily Side Stretch For Taller And Leaner Body- Part 2

Regular stretching can increase your flexibility, improves posture, reduce the risk of injury and helps you avoid pain and stiffness.

Step 1

Hold out your left right for a balance. Hold your right foot with your right hand, ease it towards your buttocks and tuck in your pelvis slightly. Remember: keep your knees close together, feel the stretch down to front of your right thigh. Hold for a few seconds and repeat it on the other side.

Step 2

Step back with your right foot as far as is comfortable. Lean forward and bend your knee, placing both hands on your left thigh. Hold for 40 seconds and then change legs and repeat on the other side.

Step 3

With hands on hips, cross your right leg over the left with the end of your right big toe resting on the ground. Bend your supporting left leg gently. Feel a stretch in the shin of the right leg. Repeat on the other side. If you feel pain, you have gone too far and should go back to the point where there is no pain before you hold the stretch.

Remember:

• Hold each stretch for at least 40 seconds and then relax.
• The best time to stretch is in the morning and before going in bed.
• Always warm up slowly before stretching.

Easy Legs Workout

1 Squat
Stand with your feet 7 – 9 inches apart, arms across your chest and hands on apposite shoulders. Take your weight back into your heels and lower your body be bending your legs, leading with the bottom, and with your knees directly over the middle toes. Aim to lower to 90 degree and pause for a moment, then raise yourself back up and repeat.

2 Knee drive
Stand with one foot on a step, with your knee bent and the other foot on the floor behind you. Drive up onto the front foot, bringing the back knee up towards your chest, using your arm in an opposite action. Come right up on to the ball of your foot, pause then go straight back down into a lunge position. You can add power by allowing the supporting foot to leave the floor altogether as you drive up with the other leg.

3 Supine curl
Lie face up with your heels on a gym ball, legs and arms by your side. Lift your bottom up so your body forms a straight line from head to heels. Bending your knees, roll the ball in towards your bottom. Pause and slowly extend your legs and roll the ball away.

4 Single leg squat
Stand with your right leg extended slightly in front of you with your core muscles engaged and your back straight. Bend your left leg, ensuring the knee bends directly over the fourth toe, and visualize the leg turning out of the hip. Pause and then straighten and repeat, then change sides. If you want to increase the resistance you can add a dumbbell to each hand.

5 Directional Lunge
Take a big step forward with your right leg, bending both knees so the right one aligns over the right toes, and the left one travels towards the floor. Keep your torso upright. Pause and then pushing up through the front heel, straighten your legs and return to the start position. Take a big step to the diagonal, ensuring your knee aligns over your toes. Step back and repeat the two moves with your left leg. Complete all repetitions. Remember: do not allow your pelvis to tip forward or your tail-bone to stick out.

6 Step-ups
Stand in front of a step around shin height, with a weight in each hand. Step up with the right foot, follow with the left, then step down with the right foot and down with the left.

7 Hip Abduction
Lie on your side with your legs stacked from ankle to hip and your weight supported on your elbow. Remember: don’t let your body sink into the supporting arm. Raise the top leg a few inches from the supporting one, keeping your toes facing directly forwards and ensuring the leg lengthens out of the hip socket as you extend it.

8 Leg crossover
Hook one end of a resistance band around something sturdy and loop the other end around your right leg. Shuffle away from the attachment point until there is enough tension in the band, and your right leg is lifted out to the side. Bring your right leg in towards the centre, taking it just across the left, with your toes facing directly forward. Remember: do not allow the hip of the supportive leg to dip and keep your core muscles engaged.

9 Squat
Stand with your feet together and step both legs out to the side, bending your knees as you land in a wide-stance squat position, with your knees and hips opening out over the toes. Step back to the start position and repeat.

A daily side stretch for a taller and leaner body – Part 1

Lie on your back and take your knees wide so your feet are wider than the width of your mat. Drop your right knee into the centre, rotating it from the hip joint and bending your knee slightly, and turning your left knee to the side.

Your right knee should be in line with the centre line of your body. Then with your left hand above your head place your left hand on to the right side of your ribcage and take some deep breath, focusing on breathing into the right side.

Once you feel your ribs expanding more into the right as you breathe in, start to create the stretch by drawing your tummy in, from your sternum down to your belly button as you breathe out. Use your left hand to tease your hips down and away from your ribs, keeping your ribcage on the floor at all times.

At the end focus on pressing your right knee further towards the floor.

Repeat that six to eight times and change sides.

Remember:Use slow deep breaths

If you feel any pressure on the knee on the stretched side, use a rolled up towel under your knee for support.

Citrus fruits – a natural remedy during the winter months

Doesn’t the orange smell bring up associations with the Holiday season? Winter is the season of the citrus fruits and you can enjoy their abundance during the cold months and holiday days. Which fruits are citric? Citrus fruits are slightly sour and juicy. These include oranges, tangerines, lemons, grapefruits, limes, satsuma, clementine and all hybrids of these. The kiwi is often mistaken for a citric fruit due o its high content of Vitamin C and the fact that is a more exotic fruit; however it does not classify as a citric fruit.

Citrus fruits are, without a doubt, one of the healthiest foods. Their thick peel reduces the amount of pesticides and nitrates, which can otherwise penetrate it easily and are found in higher amounts in any other fruit. Citrus fruits are most commonly thought of a good source of vitamins and antioxidants, containing a particularly high amount of Vitamin C, which makes them the best defense for the immune system. Consuming several citrus fruits a day prevents flu and colds during the winter months. Besides these substances, citrus fruits also contain an impressive list of other essential nutrients, including glycaemic and non-glycaemic carbohydrate (sugars and fibre), potassium, folate, calcium, thiamin, niacin, vitamin B6 vitamin B6, phosphorus, magnesium, copper, riboflavin, pantothenic acid and a variety of phytochemicals. The specific citric acids have been valued as part of a nutritious and healthy diet as they help dissolve fats and reduce the weight. Nutrients contained in citrus fruits are easier to absorb by the organism than any other fruits due to the specific tastiness.

Orange

The well-known and preferred by many round orange fruit is a hybrid of the ancient Chinese grapefruit with a tangerine. It originated from Southeast Asia, most probably South China. Like all citrus fruits the orange is acidic and although not as strong as the lemon, it is still quite strong, which makes it an integral part of any healthy diet. It aids digestion, strengthens blood circulation and the heart. Regular consumption of oranges detoxicates the body. It also influences tonus, work capability and mood. Two oranges are a much more powerful energy source than the morning cup of coffee.

It can be consumed raw or in the form of juice. However, bear in mind that the juice needs to be consumed right after been squeezed as all the healthy nutrients disappear once they contact oxygen.

Lemon

Lemons fist grew in India, northern Burma and China. The fruit was known for its antiseptic properties and was used as an antidote for various poisons. It was a common belief that lemons could cure plague, jaundice and malaria and that they were a strong pain reliever. A lemon is rich in vitamins C, A, B, B2 and P. Its consumption stimulates the inner secretory glands, digestion and the liver’s function. Several drops of lemon juice in a glass of water or coffee instantly relieve headache. A glass of lemon juice a day is strongly recommended for people who work long hours and have little time to sleep as it energizes and strengthens the organism.

Lemon aromatherapy is efficient in the case of systematic headaches, fatigue and problems with concentration and memory. Massages with lemon oil enhance your well-being and are recommended during a cold or a flu.

Grapefruit

The grapefruit actually bears its name due to a misunderstanding. Centuries ago an English botanic wrongly classified the fruit as a type of grape and although later it became clear that the fruit is citric, its name was so common that changing it was deemed unnecessary. The grapefruit was first discovered in Barbados.
The slightly more sour taste comes from the higher concentration of citric acids. This makes the fruit perfect for loosing weight. Just as other citrus fruits, the grapefruit enhances digestion and can even be used as a diuretic

, strengthens the immune system and energizes the organism. However, studies confirm that the consumption of grapefruitdication’s efficacy. Apart from this, the excessive consumption of grapefruit leads to the blockag along with a medication should be avoided as some of the fruits’ substances can block the mee of a particular enzyme, which is responsible for the production of the estrogen hormone. Scientists believe that this may be the cause for breast cancer.

Tangerine

This citrus fruit also originates from China. The tangerine contains all the nutrients found in other citrus fruits and its peel is thought to be the most efficient for the production of ethereal oils. The tangerine’s peel is the most valued part of the fruit – in the past it was used as a cure for stomachache and lack of appetite. Only last year scientists proved that the tangerine’s peel can be used successfully in the treatment of cancer, but it will take more time until this method is optimized and fully developed.
Due to its rich stack of vitamins, the tangerine is particularly efficient during colds in the winter. It also relieves digestion problems and tiredness. It has been argued whether the tangerine is allergen-free and children should be allowed to consume large quantities of it.

10 things you should avoid when applying make-up!

• Always apply face powder after creme. On a dry skin theclogs the pores making them visible. However, on an oily skin powder doesn’t last long.

• When choosing a nuance, remember that brighter shades are not face-flattering. Bright colors accentuate and signs of tiredness.

Our advice: apply a small amount of foundation in the chin area, which is close to your natural skin tone. Fixate it with a sponge by gently tapping on. Then apply powder in a peach-pink nuance with a big brush.

• Don’t restrict the foundation application only to the chin area. This will result in an unnatural effect of a mask.

The trick is to use a damp makeup sponge and apply the foundation starting from the neck and going up. After that tap off excess foundation for fixation and do not apply any powder on top.

• Applying eyeliner on the inner rims of the eyes doesn’t make them look bigger. On the contrary – it makes them smaller and less sparkling.

To add depth to the eyes put tiny dots at the base of the eyelashes on both eyelids and then join them up. Ideally the line should always be applied as close to the base of the eyelashes as possible and accentuated with eyeliner.

• Don’t apply rouge creme after face powder.

This would result in two bright spots on your cheeks. The rule is – after face powder apply only rouge powder.

• The nuance of the pencil used for outlining the lips shouldn’t be darker than the lipstick.

The dark line stiffens the face’s sensual expression. Always use a pencil in a nuance that’s close to the lipstick.

• Don’t apply shades in a dark nuance on the upper eyelid.

Darker shades make the eyes look sunken. To avoid that always apply beige or pink nuances on the upper lid.

• Don’t choose eye shades on the basis of your eye color.

This is the best way to hide the natural color of the eyes.
Only contrasting colors accentuate the true nuance of eyes – if you have blue eyes, choose dark brown nuances; green-eyed women should opt for pink shades.
Brown and black eyes go best with all violet nuances.

• Avoid wearing lipstick if you have plum lips.

The best way to accentuate this naturally sensual feature is by applying lipstick in a dark pink tone with a fine brush.

• Avoid green shades when your eyes are tired.

Green nuances only make signs of tiredness more visible.
Beige and peach nuances are your best choice here. If you want to make your eyes appear bigger, apply mascara on the upper eye lashes.