Tips for Great Skin to Your Face

Your face is exposed to the elements all day long. This means sun, dirt and other hazards that cause wrinkles and pimples. For smooth skin, follow these simple tips.

1. Don't exfoliate too often. When you've been stuck in a traffic jam and you're feeling a bit grubby, it's natural to reach for that lovely creamy wash with the cleaning grains. However, if you do this every day, you will run the risks of irritating your skin. Keep the grains to once or twice a week, and use a gentler cleanser the rest of the week.

2. Moisturiser in the morning and at night. Stress, pollution and other factors dry out the skin. Just after you've had your morning and evening shower is a perfect time to apply moisturiser. Put some on your face, and while it's soaking in, do the rest of your body. Pay extra attention to your neck, elbows and ankles as these exposed parts are the first to become scaly.

3. Have tuna for lunch. This fish contains essential fatty acids, which is excellent for reducing inflammation that spurs fine lines and redness. Avoid soaking your tuna in mayonnaise. A good mix is lots of lettuce, fresh tomato, bell pepper, crunchy oinion and a drizzle of sun-dried tomato dressing or raspberry vinaigrette if you're in the mood for sweet.

4. Start and end the day by chugging water. As more than half of our bodies are made up of water, the whole system begins to falter when we become dehydrated. Coffee and tea contain water but it's not the same as plain. Make sure your system is properly lubricated by starting and ending every day with a long drink of water. Hot or cold doesn't matter.

De-stress and tone up with a good swim

Swimming is a great exercise because it involves lots of muscle groups. Also, as you're supported by water, you're less likely to get injuries such as sore knees from pounding the pavement as you jog or scrapes from falling over when you playing football.

To make the most of your swim, check out these tips.

1. Wear proper gear. You can go in a clean T-shirt and shorts but water will weigh you down. A swimsuit is designed to work efficiently in water.

2. Go when it's quiet. When there are many kids squeling and jumping. It's hard to do laps or relax. Figure out when you can get the pool to yourself.

3. Warm up by stretching. Swimming is a low-impact exercise but you'll be using lots of muscles, so prevent cramps and injuries by warming up before you take the plunge.

4. A front crawl looks great and feels energetic but actually, a breast stroke is generally more intensive - although not as impressive. An advantage is that you can keep your head above water and see where you're going.

5. Swim a couple of slow laps where you make a point of stretching to improve flexibility and then a few fast laps to get the blood flowing. Then work a few medium-faced laps to energise yourself and work on your muscle tone by keeping that workout glow going.

6. Finish by floating on your back for five minutes and meditating. If you're the type to doze off while you float, hook and ankle on the side so you don't bump into other swimmers.

P.S. Don't forget your waterproof sunscreen. Apply half an hour before going to the pool so it soaks in and stays on.

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• Banana Boat Sunscreen Sport Family Size Broad Spectrum Sun Care Sunscreen Lotion - SPF 50, 12 ounce 
• NO-AD Water Resistant Sunscreen Lotion, SPF 85 16 fl oz (475 ml)
• Neutrogena Ultra Sheer Dry Touch Sunscreen SPF 100, 3 oz., (Packaging May Vary)
• EltaMD SPF 50 UV Sport Water-resistant Sunscreen, 3 Fluid Ounce

Eating Tips for Weight Loss

Want to lose some weight and get back into the healthy shape of your younger years?

There is no substitute for a comprehensive diet rich in fruits and vegetables and low in fats and sugars. However, if you're looking to start a new life with bit of quick weight loss to boost your morale and motivation, check out these tips:

Sleep
If you're feeling tired, you tend to move about less during the day. This translates into fewer calories burned. Studies show that people who sleep fewer than six hours a night are 27% more likely to become obese, so make sure you get enough rest by sleeping an average of eight hours a night.

Eat a lot
If you starve yourself, you will find yourself loading up on junk food that is not only filing but also fattening. Make sure you have plenty of low-fat, low-sugar food and fill up on these whenever ou start to feel hungry.

Consider simple and tasty options such as whole wheat toast, unsweetened muesli, low-fat yoghurt, fruit salad made up of papaya, apple, banana and melon as well as raw vegetable treats such as carrots, cooked pumpkin nd tomatoes.

Eat with class
Restaurant owners have known for years that sitting in brightly lit places with high energy yellow and red furnture encourages people to eat and leave quickly.

On the other hand, low lights and soothing colours such as blue and fawn encourage customers to linger. Scientists have discovered that sitting down adn taking your time also leads to better portion contorl. So when you eat, sit down, relax and enjoy your meal. If you use a smaller plate, you can also fool yourself into being satisfied with less.

Poor Vision is no longer a geriatric health problem

Today's technology-driven society has exposed the younger generation to "Chronic Eyes Fatigue Syndrome", where they are constantly around the computer and video games.

Age-related eye diseases which are now afflicting younger adults may be linked to the effects of a technology-driven society and a lack of nutrition for eye protection.

Nutritional solution for healthier eyes

Numerous scientific and clinical studies have emphasised the importance of proper nutrition in the maintenance of eye health. The followings are some of the key nutrients which are well studied for the maintenance fo a good and healthier vision: -Bilberry: antioxidant for eye health

Bilberry's active constituent is the anthocyanosides, which provides a variety of protective effects for the eyes. These bioflavonoids strengthen the structural integrity of the tiny capillaries that deliver nutrients to the eyes, and help prevent free radical damage to the delicate structures within the eye.
-Natural source of lutein and zeaxanthin: marigold, wolfberry and dunalliela salina

Lutein and zeaxanthin are found exclusively in the macula lutea of the eye and protect the eyes against oxidative damage. Low retinal lutein and zeaxanthin concentrations are shown to be a risk factor for eye problems. -Eyebright

Eyebright is used for relieving eye problems such as eye strain or tired eyes.

Biogrow OPTIbrite offers you a nutritional solution for healthier eyes. It comes with a five-in-one comprehensive formulation which consists of marigold that provides you with the natural source of lutein and zeaxanthin, bilberry, wolfberry, eyebright and dunaliella.

It is beneficial for computer users, individuals who read a lot, drive long hours, exposed to UV rays, watch TV for long hours, and those with fatigue, strained and watery eyes.

Check out for more information: biogrow.com.my

Simple Swaps for better health

Processed food is easy and fast but it's often blended with extra, salt, and sugar. These ingredients make it taste great but too much can lead t health problems such as obesity, diabetes and tooth decay.

Here are some easy swaps that will improve your diet and general health. Make an effort at first to apply them and once they become a habit, you'll feel better for it.

Instead of chocolate chip cookies with your morning coffee, mash a banana into fresh yoghurt. The twist? Place in the freezer and stir with a fork when half frozen for a delicious treat.

You will be replacing sugar and fat with vitamins and fibre and cutting roughly three-quarters of the calories.

Replace fried noodles and fried rice with oats and fresh fruit for breakfast. You will be replacing fat and salt with healthy fibre and lots of vitamins.

Instead of drinking packaged iced tea that's loaded with sugar during lunch, go for fresh green tea that has none.

Alternatively, make your own iced tea so you can control the sugar. And don't use liquid sugar - it's too easy to overdo it.

For a simple treat, wash grapes, dry them, put them in a plastic bag and freeze them. Eat them instead of boiled or packaged sweets.

The fruit's just as sweet but contains less than a quarter of the calories and has vitamin C, too. For dinner, exchange white steamed rice with steamed brown rice.

The brown rice is unprocessed so it takes your body longer to digest, making you feel satisfied longer. And a bonus is that it has roughly half the calories.