Nail Care Tips

The nail is made of a hard protein called keratin. A protein is one of the building blocks which make up the body. The nail care help protect the ends of the fingers and toes from trauma and also help us pick up small objects.

Over the last hundred years, the nails have become more important for cosmetic reasons and less important for protection.

Manicuring is the care of the hands and nails. Basic manicuring should be done once a week. Every 4-6 weeks it is a good idea to seek the services of a professional manicure. A professional manicurist best knows how to keep your nails looking healthy and beautiful. Obviously much of what you will find in these pages applies to anyone who wants to maintain health, beautiful and long nails.

Grime
No need for grimy mitts. Just give your hands a scrub with mild soap and warm water before you go out, using a nailbrush to get the gunge out from under your nails. Oil on hands and under nails can be got rid of with a bit of swarfega, or other cleansing agents.

Infections
If your nails go crumbly and whitish or yellowish and separate slightly from the nail bed then it could be a nail fungus infection. Speak to your doctor, who can prescribe an anti-fungal paint to get rid of it. If you get hangnails or loose skin down the side of the nail, trim it off with sharp scissors to reduce the risk of the skin tearing or infections getting into the skin.

Basic Nail Care

• Wash hands with mild soap, using a nailbrush.
• Soak the hands in warm water for a few minutes to soften the cuticles (the bits of skin at the bottom of the nails).
• Very gently push back the cuticles if they are long and ragged.
• Trim the nails to the same length, cutting off any snaggy or spiky bits.
• File the ends of the nails to smooth them off.
• If your hands are dry, apply some hand cream (it doesn't have to be the girly stuff that stinks of flowers, lads).

Don't Bite!
Nail bitting isn't exactly seductive, try an anti-biting nail paint. Tastes absolutely disgusting, but will stop you putting your fingers in your mouth so often.

Improve Your Mental Health

10 Tips for Mental Health

Build Confidence - Identify your abilities and weaknesses together, accept them, build on them and do the best with what you have.

Accept Compliments - Many of us have difficulty accepting kindness from others but we all need to remember the positive strokes when times gets tough.

Make Time for Family and Friends - These relationships need to be nurtured; if taken for granted they will not be there to share life's joys and sorrows.

Give and Accept Support - Friends and family relationships thrive when they are "put to the test".

Create a Meaningful Budget - Financial problems cause stress. Over-spending on our "wants" instead of our "needs" is often the culprit.

Volunteer - Being involved in community gives a sense of purpose and satisfaction that paid work cannot.

Manage Stress - We all have stressors in our lives but learning how to deal with them when they threaten to overwhelm us will maintain our mental health.

Find Strength in Numbers - Sharing a problem with others who have had similar experiences may help you find a solution and will make you feel less isolated.

Identify and Deal with Moods - We all need to find safe and constructive ways to express our feelings of anger, sadness, joy and fear.

Learn To Be At Peace with Yourself - Get to know who you are, what makes you really happy, and learn to balance what you can and cannot change about yourself.

All about Vitamins & Minerals

Vitamins And Minerals

Unlike protein, carbohydrates and fats, vitamins do not yield usable energy when broken down. They assist the enzymes that release energy from carbohydrates, proteins and fats, but they do not provide energy themselves. (thus, beware of claims for "energy vitamins" or for diets that replace foods with vitamin supplements)

Vitamins and minerals are widely available from the natural foods we eat. So, before you reach for the vitamin jar, try eating your vitamins from natural foods.

Vitamins: What the vitamin does & Significant food sources:

B1 (thiamin): Supports energy metabolism and nerve function. Found in: spinach, green peas, tomato juice, watermelon, sunflower seeds, lean ham, lean pork chops, soy milk.

B2 (riboflavin): Supports energy metabolism, normal vision and skin health. Found in: spinach, broccoli, mushrooms, eggs, milk, liver, oysters, clams.

B3 (niacin): Supports energy metabolism, skin health, nervous system and digestive system. Found in: spinach, potatoes, tomato juice, lean ground beef, chicken breast, tuna (canned in water), liver, shrimp.

Biotin: Energy metabolism, fat synthesis, amino acid metabolism, glycogen synthesis. Widespread in foods.

Pantothenic Acid: Supports energy metabolism. Widespread in foods.

B6 (pyridoxine): Amino acid and fatty acid metabolism, red blood cell production. Found in: bananas, watermelon, tomato juice, broccoli, spinach, acorn squash, potatoes, white rice, chicken breast.

Folate: Supports DNA synthesis and new cell formation. Found in: tomato juice, green beans, broccoli, spinach, asparagus, okra, black-eyed peas, lentils, navy, pinto and garbanzo beans.

B12: Used in new cell synthesis, helps break down fatty acids and amino acids, supports nerve cell maintenance. Found in: meats, poultry, fish, shellfish, milk, eggs.

C (ascorbic acid): Collagen synthesis, amino acid metabolism, helps iron absorption, immunity, antioxidant. Found in: spinach, broccoli, red bell peppers, snow peas, tomato juice, kiwi, mango, orange, grapefruit juice, strawberries.

A (retinol): Supports vision, skin, bone and tooth growth, immunity and reproduction. Found in: mango, broccoli, butternut squash, carrots, tomato juice, sweet potatoes, pumpkin, beef liver.

D: Promotes bone mineralization self-synthesis via sunlight. Found in: fortified milk, egg yolk, liver, fatty fish.

E: Antioxidant, regulation of oxidation reactions, supports cell membrane stabilization. Found in: polyunsaturated plant oils (soybean, corn and canola oils), wheat germ, sunflower seeds, tofu, avocado, sweet potatoes, shrimp, cod.

K: Synthesis of blood-clotting proteins, regulates blood calcium. Found in: Brussels sprouts, leafy green vegetables, spinach, broccoli, cabbage, liver.

Minerals: What the mineral does & Significant food sources:

Sodium: Maintains fluid and electrolyte balance, supports muscle contraction and nerve impulse transmissions. Found in: salt, soy sauce, bread, milk, meats.

Chloride: Maintains fluid and electrolyte balance, aids in digestion. Found in: salt, soy sauce, milk, eggs, meats.

Potassium: Maintains fluid and electrolyte balance, cell integrity, muscle contractions and nerve impulse transmission. Found in: potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomato juice, avocado, grapefruit juice, watermelon, banana, strawberries, cod, milk.

Calcium: Formation of bones and teeth, supports blood clotting. Found in: milk, yogurt, cheddar cheese, Swiss cheese, tofu, sardines, green beans, spinach, broccoli.

Phosphorus: Formation of cells, bones and teeth, maintains acid-base balance. Found in: all animal foods (meats, fish, poultry, eggs, milk).

Magnesium: Supports bone mineralization, protein building, muscular contraction, nerve impulse transmission, immunity. Found in: spinach, broccoli, artichokes, green beans, tomato juice, navy beans, pinto beans, black-eyed peas, sunflower seeds, tofu, cashews, halibut.

Iron: Part of the protein hemoglobin (carries oxygen throughout body's cells). Found in: artichoke, parsley, spinach, broccoli, green beans, tomato juice, tofu, clams, shrimp, beef liver.

Zinc: A part of many enzymes, involved in production of genetic material and proteins, transports vitamin A, taste perception, wound healing, sperm production and the normal development of the fetus. Found in: spinach, broccoli, green peas, green beans, tomato juice,lentils, oysters, shrimp, crab, turkey (dark meat), lean ham, lean ground beef, lean sirloin steak, plain yogurt, Swiss cheese, tofu, ricotta cheese.

Selenium: Antioxidant. Works with vitamin E to protect body from oxidation. Found in: seafood, meats and grains.

Iodine: Component of thyroid hormones that help regulate growth, development and metabolic rate. Found in: salt, seafood, bread, milk, cheese.

Copper: Necessary for the absorption and utilization of iron, supports formation of hemoglobin and several enzymes. Found in: meats, water.

Manganese: Facilitates many cell processes. Widespread in foods.

Fluoride: Involved in the formation of bones and teeth, helps to make teeth resistant to decay. Found in: fluoridated drinking water, tea, seafood.

Chromium: Associated with insulin and is required for the release of energy from glucose. Found in: vegetable oils, liver, brewer's yeast, whole grains, cheese, nuts.

Molybdenum: Facilitates many cell processes. Found in: legumes, organ meats.

Healthy Eating Habits

With skimpy swimsuits and trips to the beach in mind, toning various body parts and dropping a few pounds in time for summer has become a priority for many. Coupled with regular cardiovascular exercise, healthy eating habits can severely impact ones weight as well as ones overall body image.

When it comes to shaping up and slimming down, several factors impact a persons body and general healthiness. Different diets and eating routines work for different people. The following dos should put a positive spin on helping those who wish to revamp their eating habits in the hopes of transforming their bodies for the better.

DO eat well-balanced meals throughout the day, kick starting your metabolism with breakfast as often as possible.

DO eat several helpings of salad, fruits and vegetables throughout the day. Recommended amount is five servings of fruit and vegetables each day.

DO drink lots of water. Strive for at least eight glasses a day, but drink as much as you are able. Your body will eventually crave the water, which often makes you less hungry for snacks throughout the day while also flushing toxins from your body.

DO avoid eating simply because you are bored. Popping candy, cookies and other sweets into your mouth merely to pass the time is not conducive to modifying and maintaining a healthy body image.

DO sit down; enjoy your food and CHEW! Avoid scarfing down your lunch in the car as you drive. Rushing meals and trying to get too many other things done while eating may prevent the food from digesting properly. Take the time to enjoy a leisurely meal without constantly trying to do something else.

DO reduce your intake of sugars and fats if you find yourself eating junk food all day.

DO avoid grocery shopping on an empty stomach. Almost inevitably, those shopping with hunger pangs pushing them along may be apt to throw a few more goodies in the cart than if shopping after a meal.

DO eat when you are hungry. Try to substitute healthier snacks, like vegetable sticks, for salty or sweet snacks like chips and cookies.

DO eat foods that are high in fiber. This will help to keep the snacking urges from breaking through as often.

DO be realistic about your body image goals. Do not expect overnight results. Work to achieve your goals but do treat yourself every once in a while!

DO stop eating when you are full. Many people try to force themselves to clean their plates completely in order to be polite or to get their moneys worth.

DO exercise at least twice a week, whether by jogging, walking or doing a cardio workout. Combining healthier eating habits with cardiovascular exercise is a surefire way to lead a healthier life.

To improve your body image and the way you feel about yourself, monitor your snacking and do your best to follow a disciplined eating routine. Eat balanced meals, exercise and maintain a positive outlook and you�ll be well on your way to a healthier body, mind and soul.

How to Prevent Yeast Infections

How to prevent yeast infections?

Three out of four women will experience at least one yeast infection during her life, many experience recurrent infections. Practicing some of these prevention techniques may help reduce your risk.

1. Always wear white cotton panties. Nylon and Lycra may trap air and create a breeding ground for yeast. Never wear panty hose alone -- always wear cotton panties underneath.

2. Never use petroleum-based lubricants for vaginal lubrication during sexual intercourse. Always use water-based lubricants when vaginal dryness is an issue.

3. Always wipe from front to back after a bowel movement to prevent the yeast which normally inhabits the intestinal tract from being transferred to the vaginal area.

4. Eating one cup of yogurt a day helps some women prevent the yeast infections that often follow antibiotic treatment; however, eating yogurt will not cure a yeast infection.

5. Don't use perfumed bath products or powders in the vaginal area, these can cause irritations which can lead to infection.

6. Don't use douches! Douches wash away the natural protective mucous of the vagina leaving the vagina more susceptible to yeast and other vaginal infections.

Why is My Period Late?

Although, pregnancy is the most common cause of absence of period or menstruation (amenorrhea), many times, the women will also assure me that they are definitely not pregnant. So, what else can cause an absence of menstruation?

1. Are you breastfeeding your baby? Breastfeeding mothers will often experience amenorrhea; however ovulation may still occur and pregnancy is possible even without menstruation.

2. Are you experiencing an unusual amount of stress in your life? Emotional stress is another possible cause of absence of menstruation. Eliminating the stress usually will cause menstruation to resume.

3. What kind of medications are you currently taking? Certain medications such as contraceptives (oral, implanted, and injected), oral corticosteriods, antidepressants, antipsychotics, thyroid, and some chemotherapy drugs may cause amenorrhea for some women.

4. You could have a hormonal imbalance. Polycystic Ovarian Syndrome is a common form of hormonal imbalance which may cause amenorrhea, as well as other symptoms that can include the other extreme with excessive bleeding (menorrhagia).

5. Do you eat a healthy, well-balanced diet? Women who are malnourished or extremely underweight often experience amenorrhea. This occurs often in women with eating disorders such as anorexia or bulimia.

6. How much do you workout? Do you dance or engage in sports? Vigorous exercise or athletic training can cause amenorrhea.

7. Have you had your thyroid checked? Millions of Americans suffer from undiagnosed thyroid disease -- another possibility that should be explored by your physician.

8. Do you have a chronic illness? If you have a chronic illness, or have been sick for an extended period, your menstrual cycle may be temporarily delayed. Once your body is well your period will usually return.

9. Although rare, a pituitary tumor (a usually benign tumor) can cause an overproduction of prolactin which can interfere with the regulation of your menstrual cycle.

If you have missed 3 or more menstrual cycles, and you haven't already sought professional medical advice, it's time to seek medical care to determine the underlying cause.
Only a qualified health care provider can determine the cause of amenorrhea.

Caring For Teeth

Make your own Toothpaste
Some of the toothpaste out there just don't do enough whiten teeth, Others are actually dangerous and may wear off enamel and cause fillings to fall out. So, straight from the modeling world comes these secret recipes that take just moments to put together.

Strawberry Toothpaste
Strawberries have gentle cleansing and bleaching properties and help remove coffee and tea stains from your teeth, Just crush strawberry and rub the pulp directly on teeth.

Hydrogen Peroxide
Mix 1/2 teaspoon of hydrogen peroxide with one teaspoon baking soda. use this tooth-whitening mixture once a week. This formula is a strong stain remover and tartar reducer. If your teeh are very sensitive then this treatment is not recommended for you.

Foods That Clean Teeth
There are some foods that stain teeth (coffee, tea, redwine, etc.) and there are other foods that work on the teeth like detergents. Foods that require a lot of chewing like apples, celery, and carrots whiten teeth naturally.
Food Like Spinach, lettuce and broccoli prevent staing by creating a film on the teeth that acts as a barrier.

Brush Your Tongue
When you are brushing your teeth, you havent finished the job until you brushed your tongue. Your tongue harbors germs and bacteria that can cause bad breath. Just brush your tongue with regular toothpaste, and forget those overpriced tongue scraper.

Make-It-Yourself Mouthwashes:
Tea
Boil a strong cup of peppermint or spearmint tea. Drink in slow, deliberate manner while rolling the tea around in your mouth or let cool and use as a regular rinse.
Clove Rinse
Heat one teaspoon of cloves with 1/4 cup of water. Cool and Rinse.