Everyone Has The Right To Be Beautiful

Top 10 Probiotic Foods To Add To Your Diet

2014-08-28T11:02:00.000-07:00

Top 10 Probiotic Foods To Add To Your Diet

Yogurt

One of the best known probiotic foods is live-cultured yogurt, especially handmade. Read your labels, as many popular brands are filled with high fructose corn syrup, artificial sweeteners, and artificial flavors and are way too close to being a nutritional equivalent of ice cream. As with most food, the most health claims made on the packaging means more marketing, not more nutritional value.

Miso Soup

Miso is one the mainstays of traditional Japanese medicine and is commonly used in macrobiotic cooking as a digestive regulator. Made from fermented rye, beans, rice or barley, adding a tablespoon of miso to some hot water makes an excellent, quick, probiotic-rich soup.

Sauerkraut

Made from fermented cabbage (and sometimes other vegetables), sauerkraut is not only extremely rich in healthy live cultures, but might also help with reducing allergy symptoms. Sauerkraut is also rich in vitamins B, A, E and C.

Kefir

Similar to yogurt, this fermented dairy product is a unique combination of goat’s milk and fermented kefir grains. High in lactobacilli and bifidus bacteria, kefir is also rich in antioxidants. Look for a good, organic version at your local health food store.

Kombucha

This is a form of fermented tea that contains a high amount of healthy gut bacteria. This probiotic drink has been used for centuries and is believed to help increase your energy, enhance your wellbeing, and maybe even help you lose weight. However, kombucha tea may not be the best fit for everyone, especially those who've had problems with candida.

Mircoalgae

Although this isn’t a food per se, it's great to add to your morning smoothie. Microaglae refers to superfood ocean-based plants such as spirulina, chorella, and blue-green algae.

Pickles

Believe it or not, the common green pickle is an excellent food source of probiotics. The less commercialized the better, but most pickles will have some microbial value.

Tempeh

I wouldn’t necessarily call soy a health food any longer as it's mostly GMO. However, tempeh can be a great substitute for meat or tofu. Tempeh is a fermented, probiotic-rich grain made from soy beans. A great source of vitamin B12, this vegetarian food can be sautéed, baked, or eaten crumbled on salads.

Kimchi

An Asian form of pickled sauerkraut, kimchi is an extremely spicy and sour fermented cabbage, typically served alongside meals in Korea. Besides beneficial bacteria, Kimchi is also a great source of beta-carotene, calcium, iron and vitamins A, C, B1 and B2. Kimchi is one of the best probiotic foods you can add to your diet, assuming you can handle the spice, of course.

Poi

Poi is a staple food of Hawaii, made by mashing cooked taro plant until its consistency is liquid to dough-like. Poi hasn't been officially recognized as a probiotic food like these others, even though it contains more beneficial bacteria that yogurt. While poi is loaded with good germs, it's stirred up some controversy as there's currently no way to mass produce it in a way that's 100% sanitized. (In order to pass health and hygiene standards in America to prepare and sell anything, everything has to be 100% sanitized.) Too bad, because fresh, fermented poi is teeming with bacteria. In order to reap these benefits from po, you might have to fly to Hawaii to get it, which sounds fine to me!

20 Best Homemade Face Packs For Summer

2013-07-28T06:13:00.002-07:00

1 : Mint Pack

This pack is one of the best summer packs to soothe your skin from the summer heat.

Ingredients:

• Fresh mint

• Turmeric powder – a pinch

• Lukewarm water

Method:

1. Take some fresh mint and make a fine paste of it. Now add a pinch of turmeric powder and mix well.

2. Wash your face with lukewarm water and apply this fine paste all over the face.

3. Leave for 15 minutes and wash with cold water.

2: Cleansing with Milk

Regular cleansing is one of the most important steps to get glowing skin during summer.

Ingredients:

• Piece of cotton

• Milk

Method:

Dip a piece of cotton wool in milk and wipe your face with it. It also cleans unseen dirt which can go down into your pores.

3: Almond Oil Therapy

This therapy is a fine cleanser and it is very effective in protecting the delicate skin under the eyes.

Ingredients:

• Piece of cotton

• Almond oil

Method:

Dip a piece of cotton wool in almond oil and wipe your face with it. It is an effective cleanser, for removing unseen dirt.

4: Soya Beans or Lentil Pack

Soya beans are rich in isoflavone and applying this pack will help to slow down the process of ageing of the skin.

Ingredients:

• 50 grams soya beans or masoor dal

• Water

• Unboiled milk

• Almond oil

Method

1. Take fifty grams Soya beans (or masoor dal), soak it in water over-night.

2. Grind it well next morning into as paste after removing the shells.

3. 3. Mix un boiled milk and almond oil in the paste and apply.

5: Cucumber Face Pack

This pack will help to keep your skin hydrated and smooth during summers.

Ingredients:

1 cucumber

1 tbsp. sugar

Method:

1. Peel a cucumber and mash it in a bowl.

2. Add 1 tbsp. of sugar into the mashed cucumber and mix well.

3. Place it in the refrigerator until cool.

4. Apply it to your face and leave it on for ten minutes. Use cold water to wash your face.

6: Tomato Pulp Face Pack

This homemade pack is best for oily skin. Besides that, this pack will also help to remove tan and polish the surface of the skin to give a healthy shine.

Ingredients:

• Tomato pulp

• Drop of honey

Method:

1. Take tomato pulp and mix a drop of honey into it

2. Apply this mixture on your face and leave it for few minutes, before rinsing it with cold water.

7: Oatmeal Pack

This pack is best for people who suffer from dry skin during summers.

Ingredients:

• Cucumber

• Cup of oatmeal

• Spoonful of yoghurt

Method:

1. Combine cucumber with a cup of oatmeal and a spoonful of yoghurt to form a thick paste.

2. Apply it on your facial skin and wait for approximately 30 mins before rinsing it with lukewarm water.

8: Banana Facial Mask

This easily accessible fruit can be of great aid, if you are a victim of dry skin during summers.

Ingredients:

• ½ banana

• 1 tablespoon honey

• 2 tablespoon sour cream

Method:

1. Mash 1/2 banana and add 1 tablespoon honey and 2 tablespoons sour cream.

2. Apply to face and let set for about 10 minutes. Gently wipe off with a damp wash cloth or wash it off with lukewarm water.

9: Milk and Honey Bleach

This works well for oily skin and helps to get rid of the tan.

Ingredients:

• 4 tbsp milk

• 1 tbsp honey

• 2 tbsp lemon juice

Method:

1. Mix all the above ingredients together.

2. Apply the mixture evenly on the tanned areas for 15 minutes.

3. Wash with cold water when dried.

10: Egg Mask

This pack is best to get smooth and oil free skin.

Ingredients:

• One egg-white

• Touch of lemon juice

Method:

1. Beat one egg-white until stiff with some lemon juice. Apply this paste on your skin for 20 mins.

2. Wash it off with lukewarm water.

11: Besan Magic

If you are pimple prone during summers, then this pack is for you. This pack has anti-microbial properties which will help to curb pimples.

Ingredients:

• Gram flour/besan

• Honey

Method:

1. Mix gram flour and warm honey.

2. Apply this paste regularly to your face for 20 mins. Wash it off, thoroughly with cold water.

12: Chocolate Face Pack

This delicious and tempting face pack can be a feast for your skin.

Ingredients:

• 2 tablespoons of dark chocolate or cocoa powder

• 5 tablespoon of honey

• 1 tablespoon of milk

Method:

1. Mix two tablespoons of dark chocolate or cocoa powder with five tablespoons of honey.

2. Add a tablespoon of milk to this mixture and mix well.

3. Apply on your face and leave it for ten minutes after which, you can feast it down your throat.

13: Watermelon Face Pack

This soothing fruit is for your skin as well as your taste buds. Indulge in this tasty and hydrating fruit this summer but as a face pack. Besides, it will also help to clear your skin, by removing blemishes and acts as a toner.

Ingredients:

• 2 tblsp cucumber juice

• 2 tblsp watermelon juice

• 1 tsp yoghurt

• 1 tsp milk powder

Method:

1. Mix all the above intergradient’s and apply on your face for about fifteen minutes.

2. Wash it off thoroughly with cold water.

14: Pumpkin Mask

Pumpkin is loaded with natural exfoliating acids and antioxidants. Use this mask to brighten, calm your breakouts and to soften the appearance of fine lines and sun damage.

Ingredients

• ½ cup fresh pumpkin pulp

• 2 eggs

• 2 teaspoon almond milk

• 1 teaspoon honey (for dry skin)

• 2 teaspoon apple cider or cranberry juice (for oily skin)

Method:

1. Puree the fresh pumpkin pulp into a thick paste. Add the egg to it.

2. If your skin is dry, stir in a splash of omega-rich almond milk and the honey.

3. For oilier complexions, instead stir in apple cider vinegar or cranberry juice.

4. Mix well. Apply the mask, leaving it on for 15-20 minutes, depending on your skin sensitivity.

5. Rinse with cool water and moisturize as usual.

15: Aloe Gel Pack

Aloe Vera has great soothing properties but this mask may irritate sensitive skin so test it on arm before trying it on your face.

Ingredients:

• Aloe Vera juice

Method:

1. Extract fresh aloe vera from a juicy leaf and apply to the face.

2. Leave on for fifteen minutes and then splash face with cold water.

16: Sandalwood Magic

Sandalwood has great soothing properties and it also helps to get rid of blemishes and tans.

Ingredients:

• Sandalwood powder

• Rose water

Method:

1. Take some Sandalwood powder and make a thin paste with rose water.

2. At bed time wash your faces with lukewarm water. Aapply this paste on face and leave for overnight. Wash in the morning with lukewarm water

17: Mango pack

This summer fruit is a delight as it protects your skin from sun damage.

Ingredients:

• Two tablespoons mango pulp

• One teaspoon sandalwood powder

• One teaspoon of honey

• One tablespoon yoghurt

• Some turmeric

Method:

1. Apply two tablespoons mango pulp, one tea spoon of sandalwood powder, one teaspoon of honey, one tablespoon of yogurt, and some turmeric powder on your face right after.

2. Leave it on for 15 minutes and then wash it off thoroughly.

18: Kiwi Face Pack

To get rid of the tanned look this face pack is ideal.

Ingredients:

• Paste of soaked almonds

• Half cup besan

• Few tablespoons of milk

• Two slices of kiwi

Method:

1. Make a paste of a handful of almonds that have been soaked overnight. Add this paste to half a cup of besan or gram flour.

2. Add a few tablespoons of milk and mix to get smooth consistency.

3. Apply some of the mixture on your face and gently scrub your face. Spread remaining pack over the face.

4. Place two slices of kiwi over your closed eyelids, leave aside for 15 minutes. Wash off with water.

19: Milk Powder Face Pack

This pack will ensure that you get a soft and moisturized look for the summer.

Ingredients:

• Two teaspoons milk powder

• Two tablespoons honey

Method:

1. Mix two teaspoons of milk powder with two tablespoons of honey.

2 . Apply on your face to fight dryness for 15 minutes and then wash it with cold water

20: Lemon Face Pack

This pack will help to tighten your skin and make it smooth and glowing.

Ingredients:

• 1 tbsp honey

• 1 tbsp lemon juice

• 1 egg white

Method:

1. Mix a tbsp. of honey, lemon juice and one egg white to prepare this pack.

2. Apply it on the face with your fingertips.

3. Do not wash for 20 minutes and then rinse with cool water and pat dry with a towel

5 Foods To Eat Yourself Slim

2013-05-05T06:52:00.004-07:00

What if I told you that you can eat more but still slim down? By adding these foods to your diet, you can cut out other foods that don't serve your body, yet still promote weight loss. On top of that, you'll NEVER be hungry again, because these foods will fill you up and keep you satisfied.

Here's a list of my top 5 foods for promoting weight loss without leaving you hungry. Go ahead, fill up on these foods, and I promise you'll see the pounds fall off:

Grapefruit

Grapefruits are low in calories, high in enzymes, and full of healthy carbohydrates that will keep you full. There is a compound in the fruit that lowers insulin (the fat-storage hormone) which can lead to weight loss. Cut up a half grapefruit for your next breakfast meal, and see how you feel.

Cucumbers

With 95% water content, cucumbers are a wonderful low-calorie food for flushing out your system. Sprinkle some cucumbers with lemon juice, a tablespoon of nutritional yeast and some paprika, and you've got a wonderful light lunch or snack. I suggest you choose the Persian cucumbers, as I think they taste better and are sized perfectly for portion control.

Kiwi

Loaded with vitamin c, vitamins, and minerals, kiwi is a slimming food because it keeps things moving in the digestive system. Not only are kiwis delicious, but when eaten on an empty stomach they can do wonders for your slim-plan. Kiwi is a great snack or after-dinner treat.

Kale

Full of fiber, calcium, and nutrients, kale is a green superfood that will lead you to optimum health and wellness. Aim to have some sort of kale every day! Have kale raw, juiced, blended, baked, dehydrated, or sauteed, and you'll be on your way to slim-ville. This leafy green is filling, hearty and delicious ... and the more you eat it, the more you'll crave it. I promise.

Chia Seeds

Chia seeds are a powerhouse food that will change your life. When mixed with liquid, chia seeds gel up into a pudding-like texture, which is perfect for breakfast, snack or dessert. Mix up some chia seeds with almond milk, dates/maple syrup, and some cacao nibs, and you won't believe that you're making yourself slimmer.

Top 10 Foods For Detoxing

2013-05-04T08:43:00.000-07:00

With a new year and changes in season, it’s typical to come across countless articles and advertisements

about detoxing and cleansing, from companies selling their powdery shakes and strangely-sweetened bars, to professionals recommending crazy fasts and liquid cleanses. While there are plenty of decent detoxing programs out there, the good news is that nature provides lots of help in this department on her own. Below are 10 detoxing superstars you can find in the produce section. Incorporate these often to jumpstart your body’s automatic and natural cleansing work.

Beets

Beets are awesome. They are full of nutrients and are a great source of vitamins B3, B6 and C, plus beta-carotene, magnesium, calcium, zinc, and iron. They assist our liver and gall bladder in breaking down toxins, and their fiber is great for digestion and elimination. Shredded raw beets are the best (eat some on top of a big pile of greens with a sprinkle of lemon juice -- those toxins won't even see it coming!).

Lemons

Lemons jump-start digestion by stimulating the release of enzymes and Vitamin C helps convert toxins into a water-soluble form that can be easily eliminated from the body. Lemons also help stimulate the liver and purify our blood!

Apples

Apples also give us lots of fiber and nutrients and help stimulate bile production, which the liver uses to release toxins. The soluble fiber in apples, pectin, is helpful in removing heavy metals and food additives from our bodies. Be sure to eat only organic apples, as conventional apples are some of the most heavily-sprayed foods around.

Green Veggies

What we want from green veggies is chlorophyll. Chlorophyll rids the body of environmental toxins, heavy metals, herbicides, and pesticides Make sure you get lots of green things in your diet -- leafy greens, broccoli, cucumbers, celery, sprouts, dandelion teas, chlorella supplements... whatevs. Aiding in detox, increasing oxygen content, and purifying the blood, greens are the essential building blocks of any healthy and vibrant diet. (Plus, they make you glow. I'm serious.)

Garlic

Raw garlic is totally amazing. It has powerful antiviral, antiseptic and antibiotic properties. Garlic helps stimulate the liver into producing detoxification enzymes that help filter toxins from the digestive system. As I like to say, "go garlic or go home!" (Or, perhaps better yet, "go garlic or get sick!")

Sea Veggies

Sea veggies have crazy antioxidants that help alkalize the blood and strengthen our digestive tract. The alginic acid in sea veggies absorb toxins from this digestive tract. They also have the broadest range of minerals you can find in any food! If you're hesitant to get busy with seaweeds, buy dulse flakes and use in salads, soups, and stir-fries instead of salt.

Broccoli Sprouts

Broccoli sprouts get their own big shout out! Broccoli sprouts contain important phytochemicals that aid in the detox processs at rates much higher than grown-up broccoli (which is still really, really good for you). These phytochemicals stimulate detoxification enzymes in the digestive tract. They are also extremely high in antioxidants!

Green Tea

Speaking of, you should all know by now that green tea is a great big source antioxidants, one of which are catechins. Catechins increase liver function, which we want. Plus, drinking green tea aids us in hydrating our bodies. Woot woot!

Artichokes

Artichokes increase bile production and both purify and protect the liver. They also have a mild diuretic effect on the kidneys, which aides in toxin removal once the liver breaks them down. Some studies have shown that artichokes may actually regenerate liver tissues (It is seriously all about the liver). They are also super duper high in fiber, which, as we know, helps us with elimination.

Cilantro

Another green food that gets a special mention is cilantro. Cilantro is aces for ridding the body of heavy metals (not the loud and fun kind; these jerks can lead to depression, cancer, hormone and thyroid problems, and lots more). The chemical compounds in cilantro actually bind to these toxins, loosening them from the blood, tissues, and organs and assisting with their elimination from the body. Rock on, cilantro. Rock on.

10 Best Superfoods for Women

2013-05-04T08:35:00.002-07:00

Food is an important part of pleasure. And getting — and staying — healthy can often be as simple as

optimizing what we eat. But how do you know what to pick in a sea of endless grocery stores choices? How do we eat healthy and delicious?Here are 10 of my personal staple foods to include regularly in your diet. This is not an exhaustive list: there are literally hundreds of amazing fruits and vegetables to choose from, many different nuts and seeds, beans, whole grains, and other foods that comprise an optimal diet. But these are the food “must haves” for maintaining vitality — at any age.Enjoy these versatile and scrumptious foods on their own — a bowl of fresh berries, a handful of nuts, or a ripe avocado. Or transformed into a simple, delectable meal, for example, broiled salmon and sautéed kale with toasted walnuts. And of course, there’s one of my best food pals — dark chocolate!

Dark Leafy Greens

The richest dark green leafy vegetables are kale, collard greens, and broccoli. They are a low-calorie source of phytoestrogens, plant steroids that help us to maintain hormonal balance. They are rich in numerous important nutrients including iron, calcium, folate, vitamins K, C, E, and B vitamins. Folate is especially important during pregnancy for ensuring proper neural tube development of the embryo, and has been shown to be important for heart health. Leafy greens are antioxidant-rich, protecting our cells, including our skin and eyes, from environmental and age-related damage. They can be eaten steamed, sautéed, in soups, or raw in salads (collards are best eaten cooked).

Nuts

Nuts are filling and satisfying. They can be eaten alone as an energy boosting, blood sugar stabilizing snack, as a condiment on salads, grains, or in yogurt or whole grain cereals such as granola and oatmeal. They are nutrient dense, loaded with protein, good quality fats, calcium, phosphorus, zinc, copper, selenium, folate, vitamin E, and Vitamin A. They are also delicious. Walnuts and almonds are amongst the healthiest, both known to lower cholesterol, prevent heart disease, and fight cancer. Almonds may actually help you lose weight, including belly fat. In one study folks who added almonds to a low calorie diet were better able to keep weight off. Nuts are an important part of the Portfolio Diet, an alternative to using cholesterol-lowering medications to control serum cholesterol levels. Keep a small bag of nuts in your pocket to munch if your blood sugar gets low during a busy workday. How many? A recommended daily portion is about 12 walnut halves or 28 almonds.

Avocados

Avocados are lean-green-power-machines! Yes, they are high in fat, but girls, we’ve gotta separate the good oils from the bad. The oils in avocados are the good kind: the monounsaturated fats. Avocados are heart healthy, help keep your weight in control, and contain plant sterols, which help lower cholesterol. They are loaded with nutrients including potassium, magnesium, folate, protein, and vitamins B6, E, and K, as well as fiber. Eating 1/2 an avocado daily is a reasonable amount; if you are concerned about your weight, keep it to 1/4 avocado daily.

Whole Grains

Carbs are considered villains in the dieting world, but they shouldn’t be. In reality, whole grains such as oats, brown rice, millet, barley, quinoa, and buckwheat should be a central part of our daily diet. There are numerous different whole grains. All are delicious and provide complex carbohydrates, which are filling and provide long-lasting energy, especially when combined with a high quality protein and good quality fat such as olive oil. Additionally, they provide B-vitamins, minerals, fiber, and are low in fat. Fiber is essential not only for preventing constipation, but for the health of the gut bacteria and appropriate processing and elimination of excess hormones.

Beans & Soy

There is a huge variety of delicious beans and legumes including kidney beans, pinto beans, black beans, garbanzo beans (chick peas), and lentils, to name a few. Soybeans can be eaten as tofu (silken, soft, firm), edamame, tempeh, and soymilk. All are dense sources of high quality protein, carbohydrates, and nutrients including iron and calcium, both of which are especially important for women’s health. Beans are high in fiber and low in fat, and are rich in phytoestrogens. Beans also contain something called “resistant starch” which helps us to burn fat and control blood sugar. Beans take a long time to cook, which is not always convenient; canned beans are a good alternative to cooking them yourself. Cooking your beans with cumin can prevent you from getting gas. They can also be eaten as spreads and dips (hummus is perhaps the most famous of these).

Berries

Berries, including blueberries, strawberries, blackberries, bilberries, and others, are some of the healthiest — and most beautiful — foods in our gardens and markets. They are rich in vitamin C, potassium, and numerous other health-promoting vitamins and trace minerals. More importantly, many are rich in anthrocyanidins, a chemical that not only gives berries their vibrant colors, but provides us with powerful antioxidant effects that protect our blood vessels, helping to protect our hearts, protect us from vascular damage, prevent varicose veins (which includes hemorrhoids), protect and improve our eyesight, reduce inflammation, and prevent cancer. Berries are delicious alone or in salads, yogurt, or oatmeal. And frozen berries are practically as nutritious as fresh, when they are not available in season. How many to eat? 1-2 cups daily.

Olive Oil (Cold Pressed, Extra Virgin)

Olive oil is a staple in Greece and Italy where people are amongst the healthiest – and happiest – in the world! It can be used in salad dressings, on fish, whole grains, pasta, and in fresh vegetable dips. Olive oil is a key food in the heart healthy Mediterranean style diet, which is known to lower cholesterol and prevent stroke, diabetes, and cancer. How much daily? 2 tablespoons. To learn more about eating a Mediterranean diet read Eat, Drink and Be Healthy by Dr. Walter Willett.

Yogurt

Yogurt and fermented dairy products (i.e., kefir) are traditional foods in many cultures. Yogurt provides probiotics that promote digestion, prevent gas and bloating, can prevent and treat irritable bowel syndrome, and may even help treat ulcerative colitis. Healthy bowel flora is also important in helping the body eliminate extra hormones. Greek yogurt is especially flavorful and light, and because of its lower fat content, is actually higher in calcium and protein than regular yogurt, but all types are healthy as long as they contain live active cultures. Amount? A 6-8 oz. serving provides about ¼ of your daily calcium needs; up to 3 servings daily is appropriate for those who eat dairy. Avoid sugar-sweetened yogurt and instead opt for fruit-sweetened, and always opt for an organic choice to avoid potential hormones and environmental chemicals in conventional dairy products.

Fish

Fatty fish, particularly Wild Alaskan Salmon and sardines, provide high quality protein along with a healthy dose of Omega-3 essential fatty acids, which are important for your health literally right down to your cell walls! The fatty acids are heart healthy, may protect the brain against Alzheimer’s disease, and are important in pregnancy, while fish is low in calories and high in energy-sustaining protein. Canned Wild Alaskan Salmon and sardines are quick and easy protein sources to serve up with a meal when you don’t have time to cook. How often? Eat about 6 oz. of these fish up to twice weekly, also an acceptable amount for pregnant women.

Dark Chocolate

Ok, yeah, I know you think I’m teasing you here, or making some excuse for my almost daily chocolate indulgence, but it’s true! Dark chocolate is super rich in antioxidants that help keep your blood vessels, cells, and nerves in prime condition by protecting against damage from free radicals. It’s also chock-full o’ magnesium, manganese, copper, zinc, and phosphorus, minerals important for bone strength. Recent studies have shown that healthy people who eat small amount of chocolate daily (any kind, in fact, not just dark!) tend to have a lower body mass index (BMI) than those who eat chocolate less often. It can also help control blood pressure. Giving yourself permission to eat about an ounce of dark chocolate each day might also stave off your cravings for less healthy sweets. And it’s a daily pleasure most of us are happy to indulge in! Some additional basics to keep in mind: When possible, go organic. This should be a priority for meats, dairy, and the most heavily pesticided fruits and vegetables (this includes apples and strawberries). Get your calories from healthy foods; avoid high calorie beverages including fruit juice, sodas, and sweetened coffee and tea products. Drink water, water with lemon, carbonated water (flavored is fine, just no sugar or sugar substitutes), and green tea. Purchase foods in as little packaging and as close to their natural states as possible. Eat a wide variety of colors in your diet and avoid white carbs and white sugar.

5 Natural Ways To Balance Your Hormones

2013-05-04T06:00:00.002-07:00

Many of the people faces with the same story: "My doctor says my test results are normal—but I still feel like my hormones are out-of-whack. Can herbs help?"

Their symptoms vary. One woman might have painfully swollen pimples. Another has menstrual cramps that keep her home from work, while another has scanty periods that are more like brown spotting than the menstrual cycles she used to have.

Even though the recommendations I give each client are different depending on her unique body type and situations, the gist of my answer is always the same: you're not crazy, and yes, herbs can help.

If you're struggling with your own hormonal balance, I want to tell you the same thing. Trust your intuition, and know that herbs (and healing foods) can really help.

So if you find yourself wondering about how to give your own hormones a helping hand, I have some easy tips for you to try:

1. Remove hormone-disrupting chemicals from your food, water, and environment.

Buy organic whenever possible and always avoid "The Dirty Dozen" unless you purchase the organic varieties. Use a filtration system for your water. Avoid BPA and pthalates.

2. Feed your liver.

Your liver breaks down excess hormones that the body is no longer using. To do its job well, it needs phytonutrients from cruciferous veggies such as broccoli, cabbage, kale and cauliflower. It also needs sulfur compounds found in garlic and onions. Include these foods in your daily diet.

3. Use liver-supporting herbs for an extra boost.

Dandelion root, burdock root, and milk thistle seeds are some of the best (and safest) liver-clearing herbs. You can take them as teas or tinctures—or even sprinkle whole milk thistle seeds on your food. (Caution: avoid using liver herbs if you're taking prescription medication unless your physican or pharmacist gives you the OK.)

4. Don't be afraid of phytoestrogens!

There's a lot of misinformation about these so-called "plant estrogens." The truth is, plant estrogens can actually help with excess estrogen activity in humans because they compete with the stronger human estrogens. Foods like soy and strawberries and herbs like Red Clover are perfectly fine to include in your diet, even if you have hormonal woes.

5. Ensure good pelvic circulation.

If you touch your lower belly and it's cold, you may want to work on your pelvic circulation. Self-massage with sesame oil that has a few drops of ginger essential oil mixed in is a wonderful option. You could also burn Moxa sticks over your lower belly or apply a compress of hot tea made with fresh ginger. This is especially important if your menstrual cycle begins or ends with a lot of dark brown blood.

I hope these tips will help you to take your hormonal balance into your own hands. As always, consult with your herbalist, acupuncturist, physician, or other health care provider to get advice that's customized for your unique needs. Above all, trust your intuition and keep reaching out until you find the supportive practitioners that you deserve.

5 Foods to Heal Dry Skin (From The Inside Out!)

2013-05-04T05:56:00.002-07:00

What if I told you there was a way to end your dry skin? And it doesn't cost a lot of money, or require expensive creams?

Dry skin is a very common problem, especially as we age. In just a few years, our youthful glow can turn into a dry, dull, flaky complexion. So we slather ourselves in heavy creams, hoping they'll hold the key to softer skin. In reality, these may clog your pores and only solve part of the problem.

When dealing with dry skin, it's important that skincare is an inside job as much as it's an outside one. Although not a quick-fix like applying face cream, adding these five foods to your diet will improve your dry skin from the inside out.

Avocados

Healthy fats and oils will add needed moisture and make your skin more supple. So the key to healing your dry skin is to increase the amount of healthy fats (such as avocados, nuts, and olive oil) in your diet.

Coconut Oil

This is another great fat that can be used topically on your skin, as well as internally. Coconut oil is anti-inflammatory and has a range of benefits. It curbs sugar cravings, and leaves you satisfied longer, which can promote weight loss if that's your goal. Add coconut oil to a smoothie, or use it for cooking.

Herbal Infusions

You've probably heard that you should drink enough water to hydrate your dry skin, and it's true. But you can also boost your skin's hydration with herbs by drinking caffeine-free herbal infusions. An infusion with rose and marigold (calendula) is especially helpful for dry skin because of the plants' moistening and healing properties.

Salmon

The Omega-3 fats in salmon reduce inflammation in the body, which can also reduce the inflammation and redness in your skin. Vegetarians can find Omega-3s in flaxseed and walnuts.

Homemade Probiotics

We're learning that our gut health is key to our overall health, and it shows on our skin. Instead of buying expensive probiotics, try making your own version. Great-grandma would have called it sauerkraut, but you can make a modern version of this superfood with an assortment of crunchy veggies and serve it as a small side-salad.Have you noticed a connection between your skin and your diet? What are your top tips to beat dry skin?

5 Foods That Make Your Skin Glow

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Pumpkin Seeds

Another seed with a powerful skin-beautifying effect, pumpkin seeds get their power from both the beauty mineral, zinc, and essential fatty acids including omega 3, omega 6, and omega 9. Like hemp seeds, they help reduce inflammation in the body. Try them sprinkled on salads, in smoothies, or simply by the handful.

Arugula

This dark, leafy green is an excellent source of two of the keys to gorgeous skin: Vitamin A and sulfur. The chlorophyll in arugula is a potent detoxifier, too.Try a raw arugula salad topped with the rest of the foods on this list for a delicious dish that will get your skin glowing.

Radishes

Raw food advocate David Wolfe claims these are one of the most beautifying of all foods. Radishes contain a number of minerals and compounds that benefit the skin. They are high in sulfur, silicon, and Vitamin C, which work together to create glowing skin by boosting collagen, strengthening skin, and stimulating the circulatory system Slice radishes into salads, or have as a snack on their own or with a dip.

Avocados

This creamy fruit delivers a healthy dose of vitamins on its own. Even better: when you pair avocado with a carotenoid-rich food, such as tomatoes, carrots, or bell peppers, it can help you absorb up to five times more of the antioxidants lycopene and beta carotene.

Hemp Seeds

These tiny little seeds are composed of a massive amount of protein, including the sulfur-bearing amino acids: methionine, cysteine, and cystine, which are used to build strong hair, nails, muscle, and skin.They also have the ideal ratio of omega 3 and omega 6 fatty acids (1:3), and even include omega 9, which are all strong antioxidants with anti-inflammatory properties. Inflammation is the cause of many of our skin woes, including blemishes and wrinkles, so adding hemp seeds to your diet can help reduce or prevent those skin issues.
Enjoy them on their own, sprinkled in salads, or blended in smoothies.

15 Reasons to Use Apple Cider Vinegar Every Day

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Apple cider vinegar is my new obsession. I recently began taking apple cider vinegar shots 2-3 times a day

for a quick and effective energy burst. However, looking deeper into the product, I have discovered so many other useful ways to incorporate apple cider vinegar into a daily repertoire. It is effective for pretty much anything – your skin, your hair, your house, and even your pets can benefit from its qualities. Raw, organic, unfiltered and unpasteurized, apple cider vinegar is so much more than a salad dressing!

1. Apple cider vinegar is a completely natural product. It is made from apple juice and is fermented to hard apple cider. It is then fermented a second time to apple cider vinegar. When using natural apple cider vinegar, we instantly decrease the consumption of unnatural chemicals in our homes and daily lives.

2. Apple cider vinegar can be used as a rinse for your hair after shampooing, and will aid in increased body and shine. I recommend recycling an old shampoo bottle, then filling it with 1/2 a tablespoon of apple cider vinegar and a cup of cold water. Pour the solution through your hair after shampooing several times a week for dramatic results.

3. Natural apple cider vinegar regulates the pH of your skin. Dilute apple cider vinegar with two parts water, and spread the concoction over your face with a cotton ball to replace your current toner. You can do this at night after washing, and in the morning before you apply your moisturizer. A dab of apple cider vinegar can also be left on the skin overnight to fade age spots or acne scars.

It is also a recommended agent for warts. For warts, soak a cotton ball in apple cider vinegar, then fasten the cotton ball over the wart with a Band-Aid overnight. The skin may swell some as it reacts with the solution. However, the wart will fall off. Once it falls off, the treatment should be continued for a few more days, to make sure the wart doesn't return.

4. Apple cider vinegar can help remove stains from teeth. Rub teeth directly with apple cider vinegar, and rinse out with water.

5. Add a cup of apple cider vinegar to your bath, and soak for 10 minutes to eliminate discomfort from sunburn.

6. Apple Cider vinegar can be used as a natural aftershave. Fill a bottle with equal parts apple cider vinegar and water, and shake before applying to the face.

7. Rubbing apple cider vinegar on your hands and feet will give massage-like benefits and relief to tired hands and feet.

8. Apple cider vinegar can aid in weight loss. For daily weight management, add 2 teaspoons of apple cider vinegar to 16 ounces of water. This concoction can be sipped throughout the day. Data shows some limited, yet significant, weight loss benefits from sustained daily intake of acetic acid (which is a main ingredient in apple cider vinegar).

In a 2009 study published in Bioscience, Biotechnology, and Biochemistry, it was found that subjects that consumed acetic acid for 12 weeks experienced significant declines in body weight, abdominal fat, waist circumference and triglycerides. Triglycerides contribute to the bad cholesterol that we want to avoid.

9. Apple cider Vinegar will balance your entire inner body system. The body constantly strives to achieve a state of equilibrium. Apple cider vinegar helps the body maintain a healthy alkaline pH level. Research shows that higher acid levels (lower pH level) leads to a lack of energy and higher incidences of infection. Hence, my desire to sip some a few times a day for a natural boost of energy.

10. As part of balancing the body's pH, apple cider vinegar creates an overall detoxification of the body. Research shows that it can help stimulate cardiovascular circulation and help detoxify the liver.

11. This miracle vinegar helps to break up mucous throughout the body and cleanse the lymph nodes. Believe it or not, research suggests that apple cider vinegar can help with allergies because of its ability to reduce mucous and sinus congestion. When reducing the effects of allergies, it can also help stave off sinus infections and their related symptoms (sore throats and headaches).

12. This vinegar is rich in natural enzymes that can help rid your body of candida -- yeasts that are attributed to thrush in humans. Candida also is blamed for creating symptoms of fatigue, poor memory, sugar cravings, and yeast infections.

13. Though it might seem like an oxymoron to treat stomach acid with an acid-containing vinegar, there is research suggesting that apple cider vinegar works by correcting low acid, hence reducing heartburn. Natural remedy experts say you should begin to feel relief very shortly after taking a teaspoon of apple cider vinegar followed by a glass of water. Note that apple cider vinegar will not give relief if you have an ulcer.

14. The use of apple cider vinegar is effective in repelling fleas on your pets. One part vinegar and one part water can be sprayed on your pets fur and rubbed in generously to the skin. Saturate the entire coat, and continue every day for a few days to a week. Any flea infestation will surely be gone.

15. Apple cider vinegar will clean your toilets and have your bathroom smelling like apples! Just pour apple cider vinegar into the toilet, and allow it to sit overnight. It can also be used in dishwashers as a substitute for dish detergent. Mix 1/2 cup of apple cider vinegar with 1 cup water, and you can use this solution to clean microwaves, kitchen surfaces, windows, glasses and mirrors, too.

As you can see, apple cider vinegar is a miracle product that cab be used in a multitude of ways. I highly recommend its use!

Top 5 Herbs For Glowing & Gorgeous Skin

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Everyone wants to achieve glowing, gorgeous and perfect skin. Often we go about it the wrong way and

apply harmful chemical laden synthetic beauty products that end up causing more harm than good.

If you want to make a real and lasting change for your skin, opt for natural alternatives such as these magical herbal agents.

1. Chamomile

Chamomile is one of nature’s miracles. It has an incredible number of benefits, and none more so than for our skin. Alpha-bisabolol – a compound found in chamomile – reportedly reduces the appearance of fine lines and wrinkles by accelerating the healing process of the skin while also possessing anti-irritant and anti-inflammatory properties. Applying a cooled cup of chamomile tea as a face wash or applying the tea bags onto your skin are two of the most effective ways to take advantage of chamomile as a natural skin healer.

2. Witch Hazel

Produced from the leaves and bark of the North American Witch Hazel shrub, millions of people swear by witch hazel for its acne relieving properties. Witch hazel is an anti-inflammatory that helps to reduce inflammation of pimples. It also clears away excess sebum without drying out the skin too much. Witch hazel is also an astringent meaning it helps to tighten skin tissue and can reduce the appearance of dark under eye circles.

3. Aloe Vera

Aloe vera is another of the more popular herbs for treating skin. Applied most commonly as a gel, women use aloe vera gel prior to applying make-up to keep skin moisturized while men often apply to skin after shaving to rehydrate and treat small cuts. Like witch hazel, aloe vera is another important natural remedy in the fight against acne. Its anti-inflammatory properties reduce pimple size while its anti-microbial properties kill bacteria. Rich in vitamin C and E – two of the most important vitamins for our skin – aloe vera is another of nature’s miracles for achieving healthy, gorgeous skin.

4. Calendula

Calendula is a garden plant in the daisy family that, like aloe vera and witch hazel, has anti-inflammatory, anti-bacterial and anti-viral properties. It is also a vulnerary agent that helps to heal wounds and soothe damaged skin, such as sunburn, cuts and scrapes. Many have also used calendula oil to treat eczema.

5. Lavender

Lavender may be more famous for its relaxing effects of the mind, but it also helps to soothe skin, too. It is rich in a compound called linalool that assists with skin healing while also preventing tissue degeneration keeping skin firm and preventing wrinkles. To make lavender even more of an anti-aging wonder, it encourages the growth of new skin cells due to its cytophylactic properties. Lavender also helps to heal wounds, scar tissue, acne, eczema and problem skin. Being anti-viral, anti-inflammatory, anti-toxic, anti-bacterial and an anti-septic just serves to show how incredible lavender is for skin.

Our skin is the largest organ we possess so looking after it is of the utmost importance. Avoid harmful chemical laden treatments and instead turn to the wonderful herbs Mother Nature has to offer us.

How to Make a Pore Mask

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Large, dark pores make your skin look less than desirable and leave you feeling self-conscious. There's no

need to spend hundreds of dollars or run to your local spa to find a magic cure-all when you can make your own pore mask right at home with only a few ingredients right from your kitchen. Kiss your unsightly pores goodbye after using these at-home recipes.

Things You'll Need

Small bowl

Spoon

2 tablespoons rolled oats

2 tablespoons yogurt

Water

Lemon juice

1 egg

Instructions

Yogurt Oat Mask

Wash your face as you normally would to remove dirt, oil and makeup, then pat it dry.

Mix 2 tablespoons of rolled oats and 2 tablespoons of plain yogurt in a small bowl until it's blended completely. Refrigerate the mix for three or so hours.

Apply the mix all over the face using your fingers and leave it on up to 30 minutes. Cover the entire face, ensuring more coverage on the nose and anywhere else the pores are large and/or dark. The mix of yogurt and oats leaves the skin smooth while removing impurities.

Rinse the mix off with cool water. Add in a few drops of lemon juice to tighten the pores, and pat the face dry with a soft towel.

Egg and Lemon Juice Mask

Wash face thoroughly to remove any makeup and pat it dry.

Beat one egg white with 1 teaspoon of lemon juice in a small bowl until the mix is smooth and creamy.

Apply to the face with your fingers and leave it on until you feel the mix begin to tighten your skin. This mix will shrink the pores while tightening the skin.

Rinse off the mask with tepid water after it has dried. Splash face with cool water and then pat the skin dry.

Homemade Facials for Acne-Prone Skin

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Acne affects many people, young and old. The beauty and skin care industry has developed countless acne-

fighting products and acne-treatment systems, and day spas offer many facial treatments that target acne. These may be expensive and are not always guaranteed to work on everyone's skin. For an easy and inexpensive solution to fight your stubborn acne, try a homemade facial with natural ingredients.

Things You'll Need

Yogurt

Sea salt

Baking soda

Water

Egg whites

Honey

Green tea

Tea-tree oil

Moisturizer

Lemon or papaya juice (optional)

Rolled oats (optional)

Cool water

Instructions

Use plain yogurt as a cleanser. Plain yogurt is a good facial cleanser because it contains lactic acid. Lactic acid breaks down dirt and bacteria on the skin that can clog pores and cause acne. Use the yogurt just like you would use a commercial cleanser. Massage it into the skin for about five minutes and then rinse with cool water.

Exfoliate the skin with a homemade exfoliation paste made of sea salt, baking soda and water. Mix a few spoonfuls of sea salt with one spoonful of baking soda, then add just enough water to create a paste-like substance. Massage the paste into the skin for 10 minutes and then rinse with cold water. The salt is cleansing and healing to acne-prone skin and will scuff off dry skin cells. The baking soda will clear the skin of harmful toxins and make popping pimples easier.

Create an acne-fighting mask by mixing equal parts honey and yogurt with the whites of two or three eggs. Apply the mask to the face for 10 minutes and then rinse it off with cool water. Each of these ingredients clean the skin and help fight acne.

Use some brewed green tea as a natural astringent. Dab some on the skin an allow it to dry before continuing on to the next step.

Dab tea-tree oil on parts of the skin affected by acne. It is a natural antibacterial and is very beneficial to skin plagued by acne.

Apply your regular moisturizer to the skin to complete your homemade facial.

Tips & Warnings

Add lemon or papaya juice to the yogurt cleanser if your skin is especially oily.

Add rolled oats to the mask for a hydrating effect.

Only perform this facial once a week at most. Doing it more may cause damage to the skin.

Homemade Facial Mask Recipe for Sensitive, Acne-Prone Skin

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Whipping up a facial mask using everyday ingredients from the kitchen is simple and can be done quickly

. Using a homemade mask once or twice a week is cost effective and gives the skin a break from harsh chemicals found in many skin care products, particularly those that target acne. For instance, cucumber juice is a soothing and healing aid to the irritation that acne products can cause.

Things You'll Need

1/2 cup finely ground oatmeal

1/2 ripe apple

1/4 cucumber

2 tablespoons milk

Kitchen blender

Instructions

Cucumber-Apple Mask

In a blender, finely grind 1 cup or more of regular oatmeal down to 1/2 cup.

Chop the apple and cucumber into chunks and put into a blender with the rest of the ingredients.

Blend to a smooth paste and apply evenly to clean skin, keeping clear of eye area. Let it sit for 20 minutes before rinsing well with lukewarm water. Follow up with a few splashes of cold water.

Apple-Honey Mask

Grate 1 medium sized apple finely and mix in 5 tbsp of slightly heated honey.

Apply evenly to clean skin, staying clear of the eye area and let sit for 10 minutes.

Rinse well with lukewarm and then cool water.

Pumpkin Mask for Oily Skin

Combine 1 cup pureed pumpkin, 1 egg white beaten to soft peaks and 1 tsp honey.

Spread evenly over face, avoiding the eye area and let it sit for 15 to 20 minutes.

Rinse with lukewarm and then a few splashes of cool water.

Gentle Egg White Mask for Oily Skin

Combine 1 egg white whipped to a foam and 1 tsp fresh lemon juice.

Apply to face, avoiding eye area. Let it sit for 5 minutes and then apply a second layer.

Sit for another 20 minutes before rinsing with lukewarm water. Finish off with a splash of cold water. This mask acts as a temporary face lift in addition to removing excess oil.

Tips & Warnings

Homemade mask varieties are unlimited. Learn which ingredients are good for a particular skin condition and put together your own version.

A good everyday mask for all skin types is plain honey. Spread a little on and let it sit for 10 to 15 minutes before rinsing with warm and then cool water.

Use egg white as a spot remedy. Pat onto individual pimples and let sit overnight. Rinse well in the morning. The egg white acts as a gentle exfoliate and cleanser.

Enjoy this time and use it to relax while the mask does its work. Lie down and think about

something pleasant.

Homemade Acne Masks

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Acne breakouts occur on the skin when the sebum, or skin's natural oil, becomes overactive. This over-

activity leads to clogged pores, resulting in pimples and other breakouts of blackheads and whiteheads. Acne facial masks help reduce or control acne breakouts by removing excess oils from the skin and cleansing and tightening pores. Even though you can purchase acne masks at the store or from your dermatologist, you can make homemade facial masks that are just as effective and cost less.

Things You'll Need

Pot

1 cup distilled water

5 dried bay leaves

Strainer

Bowls

4 tbsp. French clay

Spoons

Washcloths

Towels

Knife

Tomato

Food processor

1 tbsp. instant oatmeal

1 tsp. lemon juice

Instructions

Bay Leaf and French Clay Acne Facial Mask

Boil 1 cup distilled water, then remove the pot from the stove. Add 5 dried bay leaves and allow them to steep until the water is completely cooled.

Pour the bay leaf liquid through a strainer and discard the leaves.

Place 4 tbsp. French clay in a bowl and slowly add the bay leaf liquid to the clay. Stir constantly, until you're no longer able to stir the thick mixture. Manipulate the clay mixture to make sure all ingredients are well mixed.

Smooth the bay leaf and French clay acne facial mask onto the skin. Allow the mask to remain on the skin until it becomes dry and starts to crack. The French clay will draw impurities and toxins out of the skin while removing oils and giving you a healthy-looking complexion, says the Pioneer Thinking website.

Wet a clean washcloth with warm water and wipe the dried facial mask off the skin. Splash lukewarm water over the face to make sure all traces of the mask are removed, then pat the skin dry.

Tomato-Oatmeal Acne Facial Mask

Chop one whole, fresh tomato and place it in a food processor. Tomato and tomato products such as tomato sauce or juice help shrink large pores and tighten the skin.

Add 1 tbsp. instant oatmeal and 1 tsp. lemon juice to the food processor and puree the mixture until it forms a paste. Oatmeal soothes the skin, cleanses excess oils and helps reduce blemishes and breakouts.

Apply the tomato-oatmeal facial mask to the skin and leave it on for 10 minutes, according to the Natural Home Remedies website.

Rinse the facial mask off the skin with lukewarm water, then pat dry.

Tips & Warnings

When possible used distilled water for homemade skin care products because it has been processed to remove chemicals and impurities.

See a dermatologist for severe acne breakouts that do not respond to any at-home or over-the-counter remedies.

How to Make Homemade Masks to Tighten Large Pores

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If you have large pores that need tightening but you don't want to spend a fortune, you can make homemade

face masks that will do the job by using household ingredients. Many food items such as citrus fruits and milk have natural components that soothe your skin while emptying and tightening your pores.

Things You'll Need

Lime

Egg whites

Whisk

Honey

Milk

Lemon

Flour

Banana

Orange juice

Instructions

Cut a small lime in half and squeeze it into two egg whites. Whisk together and use your fingertips to apply the mixture to your face. Allow to dry and apply a new layer. Rinse off with water after 20 minutes and pat dry.

Beat an egg white until it is foamy. Stir in a spoonful of honey, a splash of fresh milk and a teaspoon of lemon juice. Add flour a pinch at a time, until it's thick. Apply to your face and leave on until it dries. Rinse with warm water.

Mash a banana with a fork until it is smooth and creamy. Add a tbsp. of honey and a splash of orange juice. Mix well and apply to problem areas. Leave on for a half hour before rinsing with warm water.

How to Make Masks to Help Close Pores

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Pores do not actually open or close but instead stay the same size. When your pores are clogged with

sebum, an oily substance from sebaceous glands, or dead skin cells, many people refer to your pores as open. Astringents, such as lemon juice and honey, cause facial swelling, giving a closed, or smaller, appearance. You can use a variety of masks to create a temporary irritant allowing you to get the look that is commonly misconstrued as closed pores. These masks temporarily minimize the appearance of pores.

Things You'll Need

Hair clips

Cleanser

Towel

Small bowl

Egg

Lemon juice

Oatmeal

Baking soda

Honey

Cucumber

Blender

Instructions

Mask Application

Clip your hair out of the way and clean your face with a mild cleanser before applying any mask.

Apply a mask with your fingertips to your entire face, leaving holes around each eye. The skin around your eyes is sensitive, so leave plenty of room.

Pat the mask onto your face gently. Rubbing roughly may irritate the skin.

Remove the mask by rinsing it off your face as much as possible instead of scrubbing it off. Don't leave the mask on longer than the recommended time.

Pat skin dry -- don't rub -- after rinsing off the mask. Masks make skin more sensitive; rubbing can aggravate your skin.

Egg White Mask

Beat 1 egg white in a small bowl.

Add 2 tsp. lemon juice and mix well.

Apply the mixture to your face and leave on for 10 minutes. This mask will give you a tingling sensation as it works.

Rinse the mask off and dry your face.

Oatmeal Mask

Mix 3 tsps. fine oatmeal and 1 tsp. baking soda.

Add water to form a thick paste.

Apply generously to your face.

Rinse the mask away after 20 minutes.

Cucumber Mask

Mix 1 tsp. honey, 1/4 of a medium cucumber (peeled) and 1 tbsp. water in a blender.

Strain the mask mixture so it is smooth.

Stir in 2 tsp. ground oatmeal and 1 tsp. wheat germ.

Apply to face and let the mask sit for 20 minutes.

Remove the mask and pat face dry.

Recommended Strengths for Sunscreen

2013-05-04T01:54:00.001-07:00

Sunscreen is essential for people who will be exposed to the sun's rays because it protects the skin from

damage, according to the American Academy of Dermatology, the Nemours Foundation for KidsHealth and the Skin Cancer Foundation. Sunscreens are given numbers that correspond with the amount of sun energy it would take to burn skin once the sunscreen has been applied. It would take 15 times longer to get a sunburn than normal while wearing SPF 15 sunscreen, for example.

SPF 15

SPF 15 is the minimum strength recommended by the Skin Cancer Foundation. According to that group, SPF 15 is enough protection for adults with normal skin complexions. Experts at the Skin Cancer Foundation say that sunscreens containing SPF 15 block 93 percent of the sun's UVB rays. There is currently no way to measure how much of the sun's UVA rays are blocked by sunscreen, according to the American Academy of Dermatology. However, SPF 15 sunscreen may not be adequate during extreme conditions, such as the hottest parts of the day or in regions near the equator.

SPF 30

Sunscreen lotions, creams and sprays containing SPF 30 block 97 percent of the sun's UVB rays, according to the American Academy of Dermatology. SPF 30 is a better choice than SPF 15 for people with fair complexions, skin diseases or skin conditions.

SPF 50

Sunscreens containing SPF 50 offer only 1 percent more protection from the skin's UVB rays than SPF 30 sunscreens, according to the American Academy of Dermatology. SPF 50 sunscreens mean the skin is protected from 98 percent of these rays. These sunscreens might be best for use on the face or for people with skin diseases.

How to Fix Sun-Damaged Skin

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Everyone's skin experiences some degree of sun damage. Though fair-skinned individuals are more susceptible to sun damage, all skin tones get damaged by sun exposure. Even a light suntan is a sign of skin damage. While it's important to prevent future sun damage by protecting your skin from the sun's rays, you can also take steps to correct the damage already done to your skin. If you employ a dedicated regime, you can effectively fix sun damaged skin.

Instructions

Wear sunscreen daily. To effectively fix sun-damaged skin, you must protect it from the sun. If you don't, all your efforts to correct the existing damage will be thwarted. Wear a high-SPF sunscreen on all exposed skin daily, regardless of the weather. Make sure your sunscreen protects against UVA and UVB rays.

Apply bleaching cream to your skin. Bleaching cream will lighten sun spots, freckles and areas of darker pigmentation. Because sun damage often manifests itself as darkened areas of skin, bleaching cream can help to fix the damage. You must use bleaching cream regularly for at least eight weeks before seeing results. You can find bleaching cream in most beauty supply and drug stores.

Get chemical peels. Chemicals will be applied that react with the top layers of your skin, effectively burning them away. Your skin will look younger, smoother and firmer once it heals. Regular chemical peels can significantly improve sun-damaged skin.

Try microdermabrasion. A licensed technician will use a small device that resembles a sandblaster on your skin. The top layers of your skin are buffed away to reveal younger, less damaged skin. Oftentimes, repeated microdermabrasion sessions are needed to achieve desired results.

Consider laser therapy. Laser light is used to burn away the top layers of your skin, removing sun-damaged portions. Laser therapy also encourages collagen production so your skin will look firmer and younger after treatments. Lasers are effective at fixing various degrees of sun damage, including wrinkles, sun spots, fine lines and areas of hyperpigmentation.

Tips & Warnings

Wear sun-protective clothing if you'll be outside for extended periods of time.

Laser therapy can be painful and expensive.

How to Reverse Sun Damage on Your Hands

2013-05-04T01:47:00.000-07:00

The sun's rays can be incredibly damaging to skin all over your body, including your hands. Most people

now think to protect their faces from sun damage, however, the hands are often forgotten when it comes to sun protection and anti-aging care. It's often said that if you want to tell a person's true age, look at their hands. Sun damage on your hands can show itself in the form of wrinkles, sagging skin, sallow skin, sun spots and dryness. You can, however, take steps to reverse the damage and improve the appearance of the skin on your hands.

Things You'll Need

Sunscreen

Dermatologist

Retinoid cream

Chemical peel

Microdermabrasion

Laser treatments

UV-protection gloves

Instruction

Wear sunscreen every single day. Sunscreen is the best and easiest protector against sun damage. You must begin wearing it religiously if you wish to improve the overall appearance of the skin on your hands. If you don't protect your skin from the sun, all the steps you take to reverse existing damage will be moot. If you will be spending extensive time in the sun, reapply a broad-spectrum sunscreen every few hours. Reapply immediately after swimming or excessive sweating.

Talk to your dermatologist about topical retinoid creams. These creams encourage cell regeneration, meaning that your body will produce new skill cells more quickly. Since these new cells are younger, they will have far less sun damage than the older cells they are replacing. You do need a prescription for these creams as they are usually not available over-the-counter.

Purchase hand creams that contain Vitamin C. This natural ingredient has been shown to neutralize toxins that occur in the skin as a result of sun exposure. With regular application, people have found they have fewer sun spots and less wrinkling.

Get a chemical peel on your hands. This will involve a licensed technician or doctor applying chemicals to the backs of your hands. The chemicals will react with the skin and essentially burn away the top layers of skin, thereby revealing fresher, younger-looking skin below. Chemical peels are available in light, medium and deep strengths. The technician will be able to recommend which strength is appropriate for your particular case of sun damage.

Talk to your dermatologist about microdermabrasion for your hands. This is a procedure which uses a buffing-type machine to exfoliate away the top layers of skin. Microdermabrasion is successful at evening out skin tones and reducing the appearance of fine lines. Your skin will be a bit sensitive and red following treatments.

Consider laser treatments for the backs of your hands. Lasers have been shown to be successful at reducing the appearance of freckles, broken capillaries, fine lines and even early-stage skin cancers. A doctor or licensed practitioner will apply intense laser light to your skin. The laser will burn the top layers of skin so expect redness, irritation and swelling after each treatment. Your doctor will recommend the number and strength of the treatments you'll need, but most everyone requires a series of sessions.

Tips & Warnings

Since your hands are exposed to a lot of sun while you are driving, purchase a pair of driving gloves that offer full UV-protection. These are usually fingerless gloves that protect the back of your hands.

Be gentle on your skin following chemical peels, microdermabrasion and laser treatments. It's imperative that you stay out of the sun following these sessions as your skin will be

even more vulnerable to damage.

Vitamins to Improve the Skin's Complexion

2013-05-04T01:39:00.000-07:00

There are numerous skin creams, face wash and beauty masks that can externally improve the health and

appearance of the skin on a person's face. Good internal health also is crucial for maintaining bright and youthful skin, according to MedicineNet.com. Certain vitamins offer a simple and effective means of internally improving the health of your skin.

Vitamin C

Vitamin C offers antioxidant protection for the skin. Antioxidants help combat the effect free radicals, molecules produced when the body processes food, or through environmental exposure. Free radicals cause cell damage, and contribute to aging skin and conditions, such as heart disease and strokes, according to information from MedlinePlus. Vitamin C also assists in collagen production, a fibrous protein that, along with elastin, keeps skin smooth and resilient. Adults need about 60 milligrams of vitamin C per day. Foods containing vitamin C are oranges, pineapples, perch and broccoli.

Vitamin B Complex

Vitamin B complex is a combination of several vitamin B supplements, such as biotin, riboflavin and pantothenic acid, that work in conjunction to produce healthy skin. Biotin works with fatty acids, and releases carbohydrates, which benefits skin and hair, indicates Safe Supplements. Riboflavin supports the body by maintaining the function of mucous membranes in the digestive tract, and produces healthy skin, nails and hair. Pantothenic acid contributes to healthy adrenal gland function. A deficiency of this vitamin can cause acne. Vitamin B complex is attainable only as supplement.

Vitamin E

Vitamin E contains antioxidants that reduce sun damage to the skin. Around 400 international units(IU) of this vitamin per day can slow the production of cells that cause cancer. Vitamin E is a popular ingredient in creams and lotions, and is very effective at softening and relieving dry rough skin, based on information from MedicineNet.com. Food sources of vitamin E include blueberries, pumpkins, peaches, eggs and almonds.

Vitamin A

In addition to preventing eye problems and supporting a healthy immune system, vitamin A promotes healthy skin with cell development and growth, notes TeensHealth. When a person is deficient in vitamin A, he may show signs in his skin, such as flaking and dryness. Aside from supplements, eggs, liver, carrots and apricots are good food sources of vitamin A. The daily recommended amount for vitamin A is 10,000 IUs for men, and 8,000 for women.

How to Improve Uneven Complexion & Sun Damage

2013-05-04T01:36:00.001-07:00

Uneven skin complexion and sun damage can result from sun exposure, age, dehydration and hormones,

among other factors. This can result in skin that is dry in some areas and oily in others, enlarged pores, uneven coloring and a dull skin tone. There are a few ways to improve the condition of a complexion that is uneven and has sun damage.

Things You'll Need

Water

Lotion

Sunscreen

Cleanser

Skin scrub

Instructions

Drink lots of water and other liquids. Dehydration can cause skin to look dull and uneven because of reduced cell function. In addition, provide moisture to your skin by applying a hydrating lotion daily.

Use sunscreen daily with an SPF of at least 30. Check the sunscreen bottle to make sure that it provides protection against both UVA (ultraviolet) and UVB (ultraviolet light type B) rays. Make sure that all exposed skin is covered with sunscreen on a daily basis to prevent any further sun damage.

Clean skin daily with a gentle cleaner and exfoliate twice a week with a skin care product that is meant to remove dirt and debris from the skin surface. This will help return an even tone to the complexion and reduce breakouts.

Exercise at least 30 minutes most days of the week. This will increase blood flow and oxygen to the skin, making it look clear and healthy.

Consider treatments, such as microdermabrasion, laser skin resurfacing or chemical peels, that can be performed by a dermatologist to resurface the skin and restore a healthy, natural glow.

The 30 Greatest Flat-Belly Tips of All Time

2013-05-04T01:31:00.000-07:00

Everything you need to shrink your stomach, reduce bloat, and rock that bikini

Drink And Still Shrink

The liver processes alcohol before other carbs and protein, and the sheer presence of alcohol in the body slows fat burning, says Diane Henderiks, R.D., personal chef and founder of Dish with Diane. You can still hit happy hour, just stick to one drink—that’s 5 ounces of wine, 12 ounces beer, or 1 ounces of a spirit—a day.

Chill The ^*&% Out

Anxiety produces extra cortisol, the hormone that encourages the body to store fat—particularly in the abdominal region. Practicing deep-breathing exercises has been known to help alleviate stress levels, so hit the “pause” button in your mind every hour and take five to 10 deep-belly breaths, inhaling for five counts and exhaling for 10 counts.

Chow Down

Eating too little will force your body into "starvation mode," which will cause it to store added fat for energy (out of fear of not being fed) rather than burning fat and keeping your belly taut, Henderiks says.

Keep Cardio In Check

Muscle is more metabolically active than fat, which means the more you have, the faster your metabolism is and the more calories you burn all day long—all key for a whittled middle. Resistance training builds this quality lean muscle, so do two to three total-body strength sessions a week, says Tom Holland, exercise physiologist and author of Beat the Gym: Personal Trainer Secrets Without the Personal Trainer Price Tag. For fat-melting cardio, all you need to do is your weight, he adds: If you’re 145 pounds, do 145 minutes a week, broken up however fits into your schedule—say, 60 minutes Saturday, 45 Tuesday, and 40 Thursday.

Get Wholed Over

In a Penn State study, dieters who ate whole instead of refined grains lost more fat from around their midsections. And Tufts University researchers reported that people who included three servings of whole grains and less than one serving of refined carbs daily had 10 percent less visceral fat than those who didn’t follow this diet.

Work Every Angle

When doing an abs circuit, think about all three planes of motion, says celebrity trainer Gunnar Peterson, who works with Sofia Vergara, Kim Kardashian, and Vanessa Lachey: Try crunches and reverse crunches to hit your sagittal (front to back and up and down) plane, standing side bends for frontal (side-to-side) movement, and chops or twists for transverse (rotational) action. This will help challenge and therefore define your abs.

Gulp Green

Multiple studies show that EGCG, an antioxidant in green tea, helps boost metabolism and may specifically target abdominal fat. Most research has used high doses of tea, but even if you can’t manage to guzzle gallons, any amount is beneficial.

Hit Snooze

Not only can a lack of zzzs slow your metabolism, a 2012 study showed that people who were sleep-deprived had subcutaneous fat cells (the ones right below your skin) that were more insulin resistant, which can lead to weight gain, says Patricia Bannan, R.D., author of Eat Right When Time is Tight.

Hit The Herb Rack

Ginger, peppermint, and chamomile seem to aid in digestion and may reduce bloating, Henderiks says. If you don’t like herbal tea, snack on pineapple—it contains bromelain, an enzyme that appears to do the same.

Watch The Sugar, Mama

Research shows the average American eats about 20 teaspoons of sugar daily, often hidden in processed foods, including “healthy” ones such as yogurt, frozen dinners, sauces, and salad dressings. Twenty teaspoons adds up to 325 empty calories a day, and insulin production increases with sugar intake, which can slow your metabolism, making it harder to burn those empty calories. Read labels and try to reduce your intake as much as possible.

Follow The 10-Percent Rule

While no crunch in and of itself will get rid of belly fat, abdominal exercises are the “finishing moves” to sculpt the abs once you’ve removed excess fat via diet and exercise, Holland says. Spend the majority of your workout focusing on the rest of your body, and dedicate no more than 10 percent of your time on abs work. So if you work out for an hour, plan six minutes of abs exercises and give the rest of your time to strength training and/or cardio.

Go Big Or Go Home

At the gym, focus on movements that work bigger muscle groups and multiple muscle groups (such as squats and lunges) instead of isolation movements (such as leg extensions and leg curls). These exercises burn more calories, which will help torch more body fat so your sexy abs come out of hiding, Peterson says.

Simplify Supper

Eat only protein and leafy green vegetables for dinner—and no dessert or nighttime snacks—to avoid holding water when you wake up, especially in the days leading up to your beach weekend, Peterson says.

Do The Write Thing

Keeping a food journal is an easy way to control your weight and help you become more aware of any belly-bloating triggers, Bannan says. Write down what you're eating and how your stomach feels throughout the day, and you might discover what isn't treating your tummy kindly. Ask yourself: Do I feel gassy? Am I overfull after just a few bites of certain foods? Does my stomach make sounds or feel swollen following specific meals?

Pump Up The Potassium

Your body can retain water when your sodium and potassium levels are out of whack, Bannan says. In addition to keeping sodium in check, consume potassium-rich foods to maintain the balance and de-puff your belly. Try incorporating 1 medium baked potato without skin (610mg), 1/2 cup white beans (595mg), 1 cup cooked spinach (839mg), 10 dates (466mg), or 1 cup edamame (676mg) daily.

Be Proactive

If your stomach’s natural bacteria fall out of equilibrium, it can slow down your digestion and lead to bloating, Bannan says. Live active cultures in yogurt and probiotic drinks can help rebalance your levels, so aim for one serving a day.

Vacuum

Peterson has his clients work up to holding a plank for 1 minute. Then they progress to performing vacuums during the exercise: Suck in your abs like you’re trying to button jeans that are too tight. Hold for 3 counts, then release for 3 counts. Repeat until the end of your plank. You’ll have to build back up to a minute, but it’s worth it, Peterson says.

Avoid Fried Foods

The fat in fried foods is digested more slowly, which can cause you to feel heavy and puffy, Henderiks says. And who really wants to chow down on greasy mozzarella sticks while wearing a teeny bikini?

Make A Mad Dash

Throw intense, high-speed intervals into your usual cardio workout, and you’ll burn the same or more total calories in a shorter amount of time—and the harder you push it, the more calories you burn after your workout, Holland says, meaning the fat will melt off to reveal your abs. Peterson recommends adding sprints of 10, 20, and 30 seconds and recovering for two to three times that long. Bonus: You can “sprint” on anything: treadmill, bike, rower, swimming, elliptical—you name it.

Fatten Up

Monounsaturated fats—such as those in olives, nuts, and avocados—appear to increase fat oxidation, especially dreaded belly pudge. Plus they can help you stick to your diet, as fat is filling and adds flavor to your meals, Bannan says. All fats are high in calories, though, so stick to two or three servings a day and watch those portion sizes!

Roll (Up) With It

A classic Pilates move, the roll up is 38 percent more effective at targeting the rectus abdominis (the “six-pack”) and 245 percent more effective at targeting the obliques than a basic crunch, according to an Auburn University study. To do it, lie face-up with legs straight, ankles, knees, and thighs together. Flex feet and extend arms overhead. Inhale to prepare as you lift your head, neck, and shoulders off the floor. On your exhale, continue to roll up by drawing in abdominals, reaching arms up and over toward feet. Keep abdominals contracted, with spine rounded in a “C” curve. Pause and inhale. On your exhale, roll down through each vertebra in a controlled movement, keeping heels pressed evenly into the floor the entire way up and down. Do 15 reps as controlled and precise as you can, as many days a week as possible.

Get On The Ball

Your coworkers who sit on Swiss balls may look a little odd, but this trick makes you engage your abs, Holland says. Try lifting one or both legs every half hour or so, which will work your core stabilizer muscles even more as you try to balance.

Put The Petal To The Metal

Include the bicycle in your abdominals workout, Peterson suggests. A 2012 study sponsored by the American Council on Exercise (ACE) found this exercise to be the most effective move for strengthening the rectus abdominus, the long, flat muscle extending the length of the front of the abdomen. Do 2 to 3 sets of 12 to 15 reps three times a week.

Stay Conscious Of Carbs

Carbohydrates take water to metabolize, and too much fluid can make you feel bloated, Henderiks says. But that doesn’t mean you have to ban all carbs from your diet. Opt for complex, starchy, and fiber-filled ones such as sweet potatoes, brown rice, legumes, oats, leafy greens, and asparagus, which are more slowly digested, and try to limit your daily tally to about 200 grams.

Ditch Diet Foods

Sugar alcohols such as sorbitol and mannitol are used as sweeteners in diet products—and they produce gas in the intestines, Henderiks says, which can make you balloon.

Push Yourself

Peterson is a fan of Chaturanga Dandasana—a.k.a. yoga pushup—for the extension and isometriccontraction it provides: From plank, bend your elbows and begin lowering toward the floor, with every part of your body an equal distance from the floor. Keep your elbows close to your body, abs engaged (not clenched), back straight, thigh muscles active, and glutes soft. Start by holding the pose above the floor for 5 full, complete breaths, and work up to 10. Push back up to plank in 4 counts. Do 4 reps every other day.

Sneak In A Mini Abs Workout Anywhere

Drawing your navel in toward your spine provides isometric training for the abdominals, meaning the muscles aren’t lengthening or shortening, but there is tension on the muscle fibers. Do it in the shower, at work, wherever!

Laugh It Off

Having a good LOL causes your abs to contract, Peterson half-kids. Obviously that’s not all you need to do for an A-list midsection, but it’s definitely an excuse to have some fun!

Shake Your Salt Habit

Your body needs some sodium to function, but too much can lead to fluid retention in the gut, Henderiks says. Put down the shaker and forgo processed and prepared foods as much as possible in favor of homemade meals so you can control the salt. Experts recommend maxing out at 2,400 milligrams of sodium a day, but this is one time when less is better.

Don't Be An Airhead

You likely don’t think you’re eating air, but talking while noshing, drinking from a straw, and chewing gum can all cause air to accumulate in your stomach, making it expand over your waistband. In addition to breaking those bad habits, taking smaller bites can also help you keep the air out, says Marjorie Nolan Cohn, R.D., author of The Belly Fat Fix and a national spokeswoman for the Academy of Nutrition & Dietetics.

7 Foods a Nutritionist Would Never Eat

2013-05-04T00:47:00.000-07:00

Rice Cakes

They may have been touted as the ultimate diet food during the low-fat/no-fat craze of the late 1980s and

1990s, but don’t be fooled. Rice cakes can have a glycemic index rating as high as 91 (pure glucose has a rating of 100), making it the kind of carbohydrate that will send your blood sugar on a roller coaster ride. This is bad for weight loss and for your health.

Fat-Free Salad Dressing

Fat-free salad dressings are a perfect example of good food gone bad. Salad dressing is the perfect combination of vinegar (which helps control blood sugar) and plant oils (full of essential fatty acids and sometimes antioxidants). However, an irrational fear of dietary fats has forced food companies to mess around with this perfect blend. The resulting fat-free salad dressings have introduced sugar and high fructose corn syrup, un-pronounceable emulsifying agents, and other food science secrets used to make the unnatural seem natural.It’s too easy to make your own healthy salad dressing to ever let this science experiment in a bottle pass your lips.

Seitan

Seitan, originally from Asia, is a common meat substitute for vegetarian dishes. Unlike many meat substitutes, seitan is not soy derived but made entirely of wheat gluten. Wheat gluten is a highly allergenic protein that is naturally found only in small amounts in wheat-based products. While there is no research linking seitan intake to increased prevalence of gluten allergies or intolerances, I’m wary that eating a lot of this allergenic protein may trigger development of a more severe gluten allergy or intolerance.

Shark

The risk/benefit ratio of eating fish (the benefits of omega-3 fats vs. the risk of mercury) typically falls in favor of the omega-3 fats and their incredible health effects. Shark is one of the exceptions. Despite having an omega-3 fat content similar to tuna, shark contains almost three times the amount of mercury. Tilefish is another high mercury/low omega-3 fish that should be avoided.Salmon is your best bet for maximizing omega-3 fats while minimizing mercury levels.

Refined And Re-Fortified Grains

Unfortunately this rules out a majority of the carbohydrates found on supermarket shelves. Refined and re-fortified grains are grain-based foods like certain breakfast cereals, pastas, and rice products that have been refined such that the naturally occurring fiber, vitamins, and minerals have been removed. Companies then replace the fiber and synthetic versions of the vitamins and minerals that were initially removed. Sometimes (and this is really sneaky) they put everything back in naturally occurring ratios so that they can still claim the food contains ‘whole grains’. My suggestion: Just eat the real unfortified stuff in the first place.

Sugar-Sweetened Beverages

If you stop eating only one thing on this list, it should be sugar-sweetened beverages. The empty calories help pad your waistline without offering any sense of satiety or fullness. Plus, simple sugars do an excellent job of lowering your good cholesterol and increasing your triglyceride levels (two risk factors for heart disease). Drinking sugary beverages also promotes disturbances in your body’s inflammatory balance, making it harder to recover from exercise and increasing your risk of numerous chronic diseases.Instead reaching for a can of soda or sweetened tea, opt for water or a calorie-free infused drink like HINT (watermelon is my favorite).

Grits

Another hyper-refined carbohydrate, grits are the small leftover pieces from corn processing. Nutritionally speaking, grits lack significant amounts of vitamins or minerals. They contain a minute amount of fiber and no essential fats. Their flavor is lacking and thus butter or heavy cream is used to make them palatable, bringing together the blood-vessel-destroying, unholy marriage of simple carbohydrates and saturated fat.

Top 10 Brain Foods

2013-05-04T00:37:00.000-07:00

Boost your brain power and keep your cognitive processes running smoothly into old age with these top ten

brain foods.

1. Olive Oil

Drizzling your salad with olive oil or using it to sauté veggies may help preserve your brain’s overall health and function as you age. A 2010 study found that diets rich in monounsaturated fats, found in olive oil, can improve scores on test of overall cognitive function as well as verbal memory.

2. Avocados

Like olive oil, avocados contain monounsaturated fats, which also contribute to proper blood flow to the brain and lower blood pressure. Since high blood pressure is a significant contributor to cognitive decline, eating foods like avocados that lower your risk of hypertension is a great way to ward off age-related brain power shortages.

3. Sardines

Rich in Omega-3s, sardines give your brain the fatty acids it needs to build and maintain cell membranes. Diets containing high amounts of Omega-3s have also been associated with improved memory and focus, as well as a lower long-term risk of dementia.

4. Walnuts

These fiber and protein-rich nuts contain another type of Omega-3 not found in animal sources: alpha-linolenic acid, also known as ALA. Plus, just about every type of nut, including walnuts, is rich in vitamin E, which can improve blood flow and ensure that your brain is getting the oxygen it needs to work efficiently.

5. Spinach

Popeye may have had the right idea. Researchers at Harvard Medical School found that women who consumed more green leafy vegetables over 25 years exhibited fewer signs of age-related cognitive decline than those who avoided veggies like spinach, kale, and Brussels sprouts.

6. Coffee

Women who drink coffee have a far lower risk of developing depression than those who don’t, according to a study in the Journal of the American Medical Association. Although the effects haven’t been studied in men, it’s likely that this benefit translates to them, too.

7. Tea

If you’re not a fan of coffee, freshly brewed tea is an excellent alternative. Lower levels of caffeine may still protect the brain from depression and boost focus and memory without the risk of anxiety and jitteriness, while the antioxidants in tea improve blood flow to the brain.

8. Beans

Your brain runs on glucose, which means that maintaining steady levels of blood sugar help your brain to work better. Beans provide a steady source of energy to your brain, along with protein, fiber, and minerals that keep the rest of your body functioning well.

9. Blueberries

Since they’re frequently touted as an antioxidant-rich superfood, you may be getting somewhat bored of blueberries. But this little fact might reinvigorate your love for this fruit: a study in mice found that a blueberry-enriched diet can not only prevent, but can actually reverse memory loss related to object recognition.

10. Water

When it comes to immediate cognitive decline, dehydration is a serious culprit. In fact, when you don’t drink enough water, your brain actually shrinks. This means that your brain works far less efficiently than when it is hydrated, likely leading to impaired executive functions.

How to Reverse Skin Damage

2013-05-04T00:28:00.001-07:00

Signs of sun damage to the skin include wrinkles, brown spots, an uneven complexion and a tough, leathery

skin texture. Sun-damaged skin is the result of overexposure to ultraviolet, or UV, sunlight, which also can cause skin cancer. If you have signs of sun-damaged skin, there are some things you can do to repair and even reverse the effects of too much sun.

Things You'll Need

Daily cleanser

Exfoliating scrub

Sunscreen

Skin lightening cream

Multivitamin

Lotion

Instructions

Cleanse skin daily with a gentle cleaner and exfoliate at least twice a week with a gentle skin scrub. Removing the dead cells on the outermost layer of the skin on a regular basis lets the skin underneath regenerate itself.

Use sunscreen daily with an SPF of at least 15. According to Skin Cancer.org, daily use of sunscreen can lower your long-term risk of skin cancer. Using sunscreen prevents additional sun damage, while it allows your skin to repair and reverse some of the damage that's already been done.

Stay hydrated. Drink plenty of water to moisturize skin from within. Use a moisturizer on the outside of your skin to hydrate, plump up skin cells and stimulate the production of collagen.

Use a skin lightener on brown spots caused by the sun. Find a product that uses kojic acid with hydroquinone and retinol-A and a mild steroid to lighten discoloration.

See a dermatologist for treatments like photodynamic therapy, which uses light to remove patches of skin damaged by the sun, or microdermabrasion and other treatments that resurface the skin.

Take vitamins E, C and selenium and use lotions and skin creams that contain these vitamins. According to the website MedScape.com, they all reduce and repair sun damage to the skin. Consider taking a multivitamin that contains all three vitamins and look for creams that list the vitamins among their ingredients.