Brittany Murphy R.I.P Depressed this christmas?

A death is a terrible thing as it is but a death at Christmas is just awful! My thoughts go out to her friends and relatives this Christmas. Brittany was in many great films and it is such a shame that her life has ended so soon.

If you to are trying to get over a death this Christmas don't worry. Losing someone or something you love is very painful. After a significant loss, you may experience all kinds of difficult and surprising emotions, such as shock, anger, and guilt. Sometimes it may feel like the sadness will never go away. While these feelings can be frightening and overwhelming, they are normal reactions to loss. Accepting them as part of the grieving process and allowing yourself to feel what you feel is necessary for healing.

There is no right or wrong way to grieve — but there are healthy ways to cope with the pain. You can get through it! Grief that is expressed and experienced has a potential for healing that eventually can strengthen and enrich life.

There are 5 stages of grief:

Denial: “This can’t be happening to me.”
Anger: “Why is this happening? Who is to blame?”
Bargaining: “Make this not happen, and in return I will ____.”
Depression: “I’m too sad to do anything.”
Acceptance: “I’m at peace with what happened.”

You should get support from your friends and family and take care of yourself, don't worry the feelings of emptiness do not last forever.

http://helpguide.org/mental/grief_loss.htm

The feel good X factor - Joe McElderry

Wow!!

The X factor was great! Watching the X factor final and seeing the young south shields man, Joe McElderry win topped it all off. Olly Murs was a good adversary, however in the final show down he was no match for Joe's amazing voice and talent. His debut single will hit number one this Christmas! Hopefully his debut album will also top the charts. Watching programmes like this, that heighten your senses allows your body to release endorphins and makes you feel good, a bit like eating a big bar of chocolate, yum!

http://xfactor.itv.com/2009/

How can i improve the condition of my hair?

1. Drink plenty of water. Rehydrate your scalp and follicles and ensure the blood is circulating well to feed your hair with all those vital nutrients.

2. Increase your consumption of essential fatty acids. Snack on nuts and seeds and use good quality olive oil when cooking. Dress salads with extra virgin olive oil and tasty nut oils.

3. Sulphur has been dubbed the beauty mineral for making your hair smooth and glossy. It is found in foods like cabbage, broccoli and Brussels sprouts.

Conditoners, CONFUSED?

Confused about conditoners?

Leave-in conditoners can work well on dry hair. But as they coat your hair, they can weigh it down, makin it look lifeless. Use too much and your hair can appear greasy.

Rinse-out condtioners are always my first choice. They smooth my hair and eliminate tangles, making it easier to comb and style. As long as they are well rinsed out, they won't drag your hair down either.

Deep conditioners, hair masks, waxes oils are great occasionally. They need to be left on for at least 10 minutes to work properly, and are good for treated or dry hair, really helping to moisturise and strengthen the hair. To help the treatment penetrate deeper, wrap hair in a hot towel. Think of them in the same way as a monthly facial.

Volumizing conditioners use ingredients such as collagen, keratin and proteins to plump out individual hairs.

Combined shampoos and conditions are a great idea, but it seems to me they neither shampoo nor conditon as effectively as indivual products.

How often should i wash my hair?

Don't wash hair more than once a day as you will strip away all the natural protection that helps to make it look thick and shiny.

If your hair is coloured or permed, a specially formulated shampoo will gently cleanse it and won't strip the colour out.

Volumizing shampoos contain proteins that bond with your hair. Avoid using them all the time as they can leave a residue, which builds up, making hair look dull and dragging it down.

Highlight-enhancing shampoos and conditioners can make grey hair look shiny and help avoid the yellow tint that grey hair can sometimes acquire.

Acidic, clarifying shampoos containing ingredients such as lemon juice or vinegar help to strip away the residue that builds up from your normal hair products. These are ideal to use before applying an intense conditioner or before a salon treatment.

It used to be a common myth that washing your hair to often would make it oily. Leading trichologists now argue the opposite.

Hair Facts!!

Here is some facts that you might not know about your hair;

Women's scalp hair grows faster than men's- on average 0.02mm more per day.

Hair is 97 per cent protein; the other 3 per cent is made up of minerals and trace elements.

Each hair follicle grows about 20 hairs in a lifetime.

The lifespan of a hair is between 16 months and 7 years- the average is 3.

Hair can reach over a metre in length.

Pulling a hair from its follicle stimulate the next hair to grow.

Hair usually grows over a centimetre a month.

The growth and loss of hairs from each follicle are finely controlled, but don't happen at the same time as other follicle, otherwise everyone would go temporarily bald.

Hair grows more slowly in cold weather because circulation is more sluggish.

Beauty Tips!

Here are some beauty tips and tricks:

1. Stain Remover
Got red wine stains on your teeth? Rub your toothbrush over a slice of lemon, then gently brush- the acids in the juice will remove stains instantly.

2. No Drag, No sag
Always apply your moisturiser in upwards sweeping motions. Dragging it down your face will only cause skin to sag. A mini massage will boost circulation too, so rub in the cream in circular motions.

3. Fade your fake tan
If you’ve overdone the fake tan, don’t panic – you can tone down the tango! Look for body lotions that contain alpha and beta hydroxyl acids like Palmers Skin Smoothing Lotion. It boosts the speed that skin exfoliates, meaning colour fades faster!

4. Root Boost
If you’ve only got enough cash for one styling product, go for a root booster. There’s no style that doesn’t look more amazing with extra lift at the roots.

5. Spritz It
If your skin gets shiny, don’t apply loads of powder, as it makes skin look clogged. Instead, mist your face with facial spritz, the blot with tissue to lift excess oil and freshen. Powder if you need to. Try The Body Shop Vitamin Face Mist.

How to be slim

There is evidence that a diet rich in calcium, and particularly in low-fat diary products, can help with weight loss.

Your metabolic rate - how many calories you burn each day - depends upon your age and your sex, your level of physical activity, and your body weight. Contrary to popular belief, heavier people have higher metabolic rates than lighter people.

It is easy to ignore the body's appetite signals, especially when eating out: being distracted, being served large portions, and being presented with a large variety of foods can all make us eat more than wee need.

Understanding and controlling your appetite is crucial in an attempt to take in fewer calories. Certain foods will fill you up more than others for the same calorie intake.

Delay the effects of ageing on your teeth

Brush regularly, twice a day, using a fluoride toothpaste. This prevents the build-up of plaque in the surface of your teeth.

Toothpaste should always contain fluoride and be non-abrasive.

Daily flossing improves plaque control and removes food debris from the areas in between your teeth, where your toothbrush can't reach.

Change your toothbrush when the bristles become splayed or worn. Usually three months.

Toothbrushes should have medium/soft textured bristles and a small head.

Ideally brush for two minutes.

Brush your teeth 20min after meals to allow your mouth's pH to return to normal.

Try and choose an alcohol free mouthwash.

Visit your dentist every six months.

The effects of smoking

Tobacco smoke has a drying effect on the skin's surface and causes stress lines, particularly around the mouth and eyes.

Smoke is an irritant so smokers tend to squint and wrinkle their eyes, giving them lines that eventually become permanent.

As well as puckering around the mouth from drawing on a cigarette, smokers also often develop hollow cheeks.

Smoke restricts blood vessels and so reduces blood flow to the skin, robbing it of oxygen and nutrients.

Smokers lose 35mg more vitamin C a day than non-smokers.

Smoking has a serous effect on women's skin as it is thinner, so wrinkles show sooner and are more obvious.

The good news is that if you stop now, you'll also stop the damage to your collagen levels, you'll immediately boost your flagging circulation and will see obvious improvements in your skin after just two weeks.

Facts about skin cancer

Skin cancer is the second most common cancer in the 29-39 age bracket.

One in 25 males and one in 38 females will develop melanoma of the skin by the age of 75.

Sun exposure causes more than 90% of all skin cancers. It doesn't have to be constant exposure- you stand a very strong chance of contracting skin cancer if you have suffered from sunburn just five or more times.

The good news is that early detection of skin cancer can save lives.

P.S. Always make sure and check your moles if you have them.

www.cancer-breakthroughs.com

A guide to happiness

Follow these steps to beat off the winter blues

1. Make your own happiness. Don't assume because you've always been a cup half empty person, you cant improve on your level of happiness. Studies have shown that 50% of our happiness is governed by our genes, and so effectively beyond our control. However, that gives us the other 50% to work with.

2. Give to charity. Giving as little as £2.52 a month can make us happier, according to a study of more than 600 people. Those who gave to charity had improved opinion of themselves and felt happier knowing that they had helped others.

3. Fake it smiling, even when you don't feel happy, can make you feel better. When you smile, a psychological change happens which makes you feel better, and on the flip side, a frown can make you feel miserable. A smile will make those around you feel better too!

4. Don't over think. Gretchen Ruubin, who is researching tips and theories of happiness for a book called The Happiness Project, says, "I realised quite quickly that, rather than daily meditation or answering deep questions of self identity, I should go to sleep at a decent hour and not let myself get too hungry. Science backs this up; these two factors have a big impact on happiness."

Do you want your skin to have a youthful glow?

What to eat:

Fortified cereal, lean meat, pork, poultry, oysters. Zinc and iron are key to skin functioning. Zinc contributes to cell production, plus natural cell sloughing, which keeps dullness at bay. Red blood cells need iron to carry oxygen to skin, helping give you a glow. Aim for 1 serving of cereal (a cup), 1 palm-sized serving of meat or poultry or 3 oysters per day.

Want clearer skin?

Do you want clearer skin?

Follow the great skin diet:

What to eat:

Whole wheat and grains

In the past, dermatologists have maintained that unless you wipe greasy fingers on your face, food doesn’t cause zits. However Australian researchers found that a low-glycemic diet (more whole grains, protein and produce versus refined carbs such as white bread) may reduce acne. Low-glycemic foods keep insulin steady, and refined carbs and sugar spike it. The surges may boost production of androgens, hormones that, when elevated, can cause zits. After 12 weeks of a low-glycemic diet, subjects’ pimple counts dropped 20 percent, a study in The American Journal of Clinical Nutrition notes. More studies are needed to prove the link, but no doctor will discourage you from eating whole grains and veggies! Aim for 3 servings a day (one serving equals a slice of bread or 1/2 cup cooked grains.)

Weight Watchers healthy eating recipes!

http://www.weightwatchers.co.uk/food/index.aspx

Plaice Fillets baked with Orange and Thyme

Fish is so good for you, being a high protein food, and it’s very quick to cook too. This easy recipe is based on plaice, stuffed with orange and thyme-flavoured breadcrumbs, cooked in white wine. Then to carry on the theme, we give you suggestions to use the same ingredients in two different ways. Ingenious!

Ingredients

Low fat cooking spray

50 g fresh white breadcrumbs

2 sprigs of thyme

1 orange

Salt and freshly ground black pepper

2 large plaice fillets (or use lemon sole)

150 ml dry white wine

Take 1 - Plaice Fillets baked with Orange and ThymePreheat oven to 190°C, Fan Oven 170°C, Gas Mark 5. Mist a shallow baking dish with low fat cooking spray.
Put the breadcrumbs into a bowl. Strip the leaves from the thyme sprigs and add them to the breadcrumbs with the finely grated zest and half the juice from the orange. Season.

Lay the fish fillets on a work surface, skin side up. Spoon the stuffing on them at the wide end, then roll them up and arrange in the baking dish, tucking the ends underneath. Place a slice of orange onto each one. Pour over the wine, and squeeze over any remaining orange juice.

Cover with foil or a lid and bake for 25 minutes. Serve with plenty of zero POINTS value vegetables.

What does Quorn mince taste like?

Actually it doesn't taste to bad, the texture is a bit different to ordinary mince but tastes quite similar. Why not try quorn's recipe for bolognese, click on this link to get the recipe-

http://www.quorn.co.uk/CMSPage.aspx?ssbid=456&rid=83

They also have plenty of other recipes that are low in fat and high in protein like chilli con carne. Mycoprotein which is what most Quorn products are made from is high in dietary fibre which is great for regular bowel movements, this means that the harmful toxins have less time to be absorbed by the body. Quorn is good if you are on a diet as it has no cholesterol. It is also perfect for the younger members of your family even babies, so you wont have to make several different dinners, which means you spend less time in the kitchen and more time on the more important things in life.

What are the stages of weight loss?

Stages of weight losing

Often after several days of slimming we are delighted with its effects, not being conscious that we get rid of water instead of fat. Fat burning we can consider only after 11 days of a diet. And so the schedule of burning looks:

Stage 1: During first 3 days of a diet we lose 70% of water, 5% of proteins and 25% of fat.

Stage 2: Until the 13th day of the diet we lose 19% of water, 12% of proteins and 69% of fat.

Stage 3: Between the 21st and the 24th day of the diet we lose 15% of proteins and 85% of fat.

Stage 4: From the 24th day of the diet we lose 25% of proteins and 75% of

fat.

To weight losing one needs determination and consistency.

How can i prevent vitamin losses in food?

To prevent losses of natural vitamins in food try to:

Cook vegetables and fruit on steam best

If you cook vegetables in water do it in little amount of it, which can be used for sauces or soups

Prepare meals as late as possible before serving them

Definitely choose frozen food when having frozen and canned food to choose

Cook frozen food without defrosting

Prepare salads from freshly cut vegetables, otherwise they lose vitamins B and C

Store pod vegetables, pasta, rice, flour in dark containers because sun rays destroy contained in them vitamin B2

Does the new Boots Tri-Aktiline Instant Deep Wrinkle Filler actually work?

Tri-Aktiline Instant Deep Wrinkle Filler, £24.99, 30ml in Boots

www.boots.com

"In one compound you get instant wrinkle-filling science plus a complex of three technologically advanced ingredients."

Science rating 2/5

To read reviews visit-

http://women.timesonline.co.uk/tol/life_and_style/women/body_and_soul/article3171656.ece

What could i do for valentine's day?

Why not treat yourself and your partner to a Champneys health spa break this valentines?

Visit-

http://www.champneys.com/

On their website you can sign up for the newsletter and request a brochure. If this is not your style or too expensive why not have a spa break in your own home. All weekend just make it about you and your partner. Have a long, hot romantic bath and just simply laze about in each others company, sounds relaxing to me. If you have children or simply don't have the time, try and get someone to babysit just for the evening or if your busy, make time! Looking after yourself is very important and works wonders for your health.

What is my BMI?

The body mass index (BMI) is a statistical measurement which compares a person's weight and height. Though it does not actually measure the percentage of body fat, it is a useful tool to estimate a healthy body weight based on how tall a person is. Due to its ease of measurement and calculation, it is the most widely used diagnostic tool to identify obesity problems within a population. However, it is not considered appropriate to use as a final indication for diagnosing individuals.

Calculate your BMI here-http://www.bbc.co.uk/health/healthy_living/your_weight/bmiimperial_index.shtml

How can i save money?

http://www.moneysavingexpert.com/

This website provides useful information on different ways to save money. You can sign up for their newsletter which gives you tips and advice on how to save money. there are pages about how to save money on your mortgage, loans and shopping. Martin also provides information on insurance, travel and banking. He even provides family health info. Sure check it out and leave a comment and tell me what you think.

No time for breakfast but still want to stay healthy?

Cereal Bars

Everyone knows a good breakfast is the best start to the day. But with today's busy lifestyles, for many people it is difficult to find the time. This website provides useful facts and figures about different types of cereal bars and which has the lowest calories and would be the best to take.

http://www.weightlossresources.co.uk/food/low_calorie/cereal_bars.htm

Tracker - Breakfast Forest Fruits

Per 26g Bar
Per 100g
CALORIES
124kcal
474kcal
CARBS
16.7g
64.1g
FAT
5.8g
22.2g
SODIUM
No Data
No Data
PROTEIN
1.2g
4.6g
FIBRE
No Data
No Data

Quaker - Harvest Cheweee Milk Choc Chip

Per 22g Bar
Per 100g
CALORIES
95kcal
430kcal
CARBS
15.0g
68.0g
FAT
3.5g
16.0g
SODIUM
0.1g
0.2g
PROTEIN
1.2g
5.5g
FIBRE
0.8g
3.5g

Jordans - Frusli Cranberry & Apple

Per 33.3g Bar
Per 100g
CALORIES
128kcal
385kcal
CARBS
22.9g
68.9g
FAT
3.3g
9.9g
SODIUM
0.01g
0.03g
PROTEIN
1.7g
5.1g
FIBRE
1.9g
5.8g

McVities - a:m Cereal Bars Strawberry

Per 35g Bar
Per 100g
CALORIES
138kcal
395kcal
CARBS
24.7g
70.5g
FAT
3.5g
10.1g
SODIUM
0.1g
0.2g
PROTEIN
2.0g
5.7g
FIBRE
0.9g
2.7g

Safeway - Chewy Cereal Bars Nut & Chocolate

Per 27g Bar
Per 100g
CALORIES
127kcal
471kcal
CARBS
15.6g
57.9g
FAT
6.1g
22.7g
SODIUM
Trace
Trace
PROTEIN
2.3g
8.7g
FIBRE
1.1g
4.1g

Tesco - Breakfast Snack Bars Apple & Cinnamon

Per 37.5g Bar
Per 100g
CALORIES
137kcal
365kcal
CARBS
22.1g
58.8g
FAT
4.7g
12.5g
SODIUM
0.1g
0.3g
PROTEIN
1.6g
4.3g
FIBRE
0.8g
2.0g

Conclusion
Tracker and Quaker came out on top for when you need a quick breakfast on the move.

How can i eat healthily when i have no time to cook?

No time to cook? Don't reach for the choccy biccys, grab one of these snacks.

Mash half an avocado and spread over toasted granary bread. Drizzle with extra virgin olive oil and a little black pepper.

To satisfy a sweet craving - slice a banana or 1⁄2 a mango into a bowl, top with some Greek-style natural yogurt, a drizzle of honey and a sprinkling of shelled almonds.

Spread split and toasted muffins with low-fat cream cheese and top with ribbons of smoked salmon and a squeeze of lemon juice.

Spread cottage cheese onto wholegrain crackers and top with chopped dates.

Spread houmous onto rice cakes. It might not be that healthy but i love cream cheese spread on rice cakes with sun blushed tomatoes, to die for!!!

Top oatcakes with slices of mature Cheddar and top with a little tomato chutney.

Combine a selection of nuts, dried fruit and seeds to munch on – try mixing whole almonds, hazelnuts, dried cranberries, sultanas and pumpkin seeds. Keep close at hand for the occasional snack.

Toast a slice of multiseed loaf. Top with slices of ripe tomato, then drizzle with extra virgin olive oil and a little balsamic vinegar, and season with black pepper.

What foods are in season at the moment?

http://www.sainsburys.co.uk/family/hot_topics/features/pick_of_the_season.htm


Visit this website for all the information on how to cook the foods to perfection and ideas on how to try the foods in new ways, for example roasting the carrots in olive oil parsley and lemon, yummmm.

Here's a narrowed down version for you:

Blurberries

Carrots

Sweetcorn

Tomatoes

Cauliflower

Broccoli

How can i feed my family for a fiver?

SIMPLE!!!

Sainsburys are family friendly and are reducing foods for a certain period of time so you can make their recipes for your family of four for under a fiver. I personally thought, right okay these might taste a bit dodgy but they actually don't. Check out sainsburys website for the latest recipes or alternatively see instore for the wee recipe cards.

There simple to make and taste great, all for under a fiver!!

www.sainsburys.co.uk

The causes of hair loss

Pregnancy and the Pill- Hormonal changes can cause hair loss, nut this is virtually always temporary. It's important to be very gentle with your hair and avoid harsh products or treatments.

Smoking- This affects the body's take-up of Vitamin C and constricts the blood vessels, which means fewer nutrients reach the hair to encourage growth.

Drinking- Alcohol destroys B vitamins, which are essential for healthy glossy hair.

Stress- Anxiety and stress can lead to hair problems and can even cause it to fall out. Try gentle scalp massage to stimulate the follicles.

Poor diet- Thinning hair or hair loss can be associated with a lack of iron, B and C vitamins and lysine. Try to boost your diet and include plenty of water and essential fatty acids.

Perming, bleaching or dyeing- If constantly over-treated, hair can become brittle and break off close to the scalp. Seek professional advice from a reputable hair salon.

£1.89 for an anti wrinke cream?

Yes!!! Its true, Aldi do a day and night cream that actually works for the bargain price of £1.89! Take a look at this forum on what different women have said about this wonderful cream. If your like me and are no where near and Aldi then check out ebay, you might not pay only £1.89 but under a tenner still can't be bad. Check it out-



http://shop.ebay.co.uk/items/?_nkw=siana+cream&_sacat=0&_fromfsb=&_trksid=m270.l1313&_odkw=sianna+cream&_osacat=0

http://www.goodhousekeeping.co.uk/index.php/chatroom/topic/6149

Thought I would alert you to this wonderful face cream, it is so smooth and silky - feels lovely and fresh too. Just proves again that you don't need to pay a fortune. Here's what they say about it ....

In the Sunday Mirror’s Celebs on Sunday 2008 Beauty Survey, our Siana Anti-Wrinkle Day Cream (£1.89, 50ml) was the winner out of three under £20 mass market anti-ageing creams tested. The cream received high praise from testers: “I was asked if I’d had a facial, my skin looked so fresh. I think it must be expensive”; “My skin feels firmer, brighter and refreshed”.
There is also a fantastic Anti-wrinkle Night Cream (£1.89, 50ml).

The Sun said:“Aldi’s cream beat pricier products, including Olay and Elemis, in consumer tests and is now shifting a massive 20,000 jars a week.” The Sun went on to say the product “contains top ingredients that are found in more expensive products, such as enzyme Q10, which has been proven to help shield the body against premature aging”.

The Mirror featured it as one of its ‘5 to Try’ anti-aging creams. The paper went on to report that this “bargain cream” has been “flying off the shelves nationwide after topping several beauty polls”.

How can i hold back the years?

Drink plenty of water- it's your skin's most important beauty treatment. About 2 litres a day will keep skin hydrated and help plump out fine lines. You'll notice a difference within hours.

Skin experts recommend sleeping on your back to encourage blood flow and reduce puffiness. You're also more likely to develop deeper wrinkles on the side of your face on which you sleep.

Try to avoid stress. It triggers the release of cortisol in your body, which weakens your immune system and the skin's ability to act as a barrier, leaving it prone to inflammation and irritation.

Skin problems are often a sign of an unhealthy gut. A balanced, nutritious diet is vital if you want healthy skin. Vitamins A, C and E and essential fatty acids are particularly important in the fight against premature skin ageing.

Treat yourself to regular facials. They help to relax muscles and tone the complexion. They are also a good way of keeping up to date with new products and understanding what your skin is like now.

What is in anti-ageing skin creams?

As our obsession with looking younger longer grows, scientists and dermatologists continue to research effective anti-ageing treatments. They have discovered a number of vitamins and natural ingredients to help slow down the ageing process and that may even reverse some of the signs of ageing skin.

Vitamin A can help puff up the skin and ill out fine lines.

Vitamin C is a powerful antioxidant. It heals and boosts collagen production and circulation. It generally brightens the skin.

Vitamin E is another powerful antioxidant and moisturiser.

Retinoids are chemicals that encourage the production of new skin cells, giving skin a smoother appearance.

Alpha hydroxy acids encourage the skin to shed dead surface cells, improving texture and reducing large pores. They are particularly useful for oily or acne-prone skin.

Green tea extract is an antioxidant and anti-inflammatory. It's good to drink and is effective topically to reduce puffiness, wrinkles and large pores.

How do i choose the right sunscreen?

Choose a product that offers broad-spectrum UVA and UVB protection.

Look for one that also contains antioxidants to neutralise damaging free radicals generated through exposure to the sun.

More mature skin benefits from the addition of essential fatty acids to rehydrate skin.

There are increasing numbers of products that use natural minerals sunscreens, such as titanium dioxide and zinc oxide, which act as a physical barrier. These are particularly suitable for sensitive skin.

Mineral filter sunscreens work by reflecting and scattering light and are not absorbed by the skin. Chemical filters sink into the skin and absorb the sun's rays, which can lead to photochemical skin reactions.

Look for melatonin-boosting plant ingredients and moisturising, soothing oils, such as jojoba.

Antioxidant vitamins, such as E and C, will help to strengthen and repair skin, stimulating cell renewal. Vitamin A also helps to protect from damage.

5 Sun Facts!

The sun's rays are at their most intense between 10am and 3pm. At other times the atmosphere filters out of their damaging energy.

At high altitudes ythe atmosphere is thinner and more harmful rays reach us.

For every 30 metres increase in altitude the sun's rays are roughly 5% more powerful.

sunscreens are categorised by a Sun Protection Factor or SPF. The higher the SPF, the greater the protection.

As a guide, if your skin usually burns after 15mins in the sun, an SPF of 20 will extend that 15 minutes by 20.

Ten steps to a more youthul you!

1. DON'T SMOKE

Nothing ages you faster

2. ADJUST YOUR DIET

Eat at least five portions of fruit and veg, and boost your intake of omega3 essential fatty acids and antioxidants. Avoid processed, sugary foods and drink plenty of water.

3. EXERCISE

A toned supple body will not only help to make you look longer, but regular exercise will make you feel and act younger too.

4. MODERATE YOUR ALCOHOL INTAKE

Remember a glass of red wine is good for your heart. It also contains all-important antioxidants to help your body fight ageing free radicals, and even contains a compound called resveratrol to stimulate lean cells and helped shed fat. Now there's something to make you smile!

5. CLEANSE, MOISTURISE AND PROTECT YOUR SKIN EVERY DAY

Change the products you use- look at what's new and what's suitable for you at the age you are now.

6. GET A GOOD NIGHT'S SLEEP- Simple as!

7. REDUCE STRESS LEVELS

Take time out to relax. Try yoga, massage, meditation, soak in a scented bath, or whatever it takes to help you unwind.

8. SMILE AND BE CONFIDENT

There's no surer way to shed the years.

9. ADAPT YOUR STYLE

Don't get stuck in a rut. Regularly overhaul your wardrobe, cosmetics, hairstyle and colour.

10. INCREASE YOUR FRESH AIR AND OXYGEN INTAKE

Take a country walk or cycle- you'll be exercising at the same time.

How can i avoid wrinkles?

There are growing numbers of anti-ageing products available that are specifically designed to limit damage and help you hold back the years (its really as simple as natural plain make-up and a smooth moisturised body)

Your skin will become gradually drier and rougher from now on, so exfoliation is important. It's also critical to carry on protecting your skin against sun damage if you want to avoid sun spots, uneven pigmentation and even more wrinkles.

A good defence against damage from free radicals is vital. Use a moisturiser rich in antioxidants.

Vitamin A an retinoids will help boost collagen and elastin levels in your skin, making it look younger.

Exercise is even more important to maintain a healthy skeleton and muscle tone, and to combat a slower metabolism. A combination of weight-bearing or resistance exercise and a cardiovascular workout i best.

It's not always easy to avoid stress, especially as most people in their 40s have hectic lifestyles, balancing the needs of family, home and work. But there's no doubt that your body will now cope less well with stress and lack of sleep, so be gentle with yourself and make sure you have enough time to rest and recover from everyday life.

Now is the time to take a good, long look at your diet. What you ate even a decade ago may no longer suit your body's needs. Hormone and oestrogen-balancing foods are key if you want to feel healthy and avoid the worst effects of ageing.

Confused about weaning your baby??

Almost two thirds of UK mums believe that a variety of healthy weaning foods, including green, leafy veg, red meat and chicken aren't suitable for babies. Due to worries about allergies, a lot of mums continue giving only fruit and veg purees for those aged nine months and over. But babies also need nutrient rich foods such as chicken, meat and cheese from around six or seven months to fuel their rapid growth.

How can i eat healthy on a budget?

Think Green

Fewer than a third of men and women eat the recommended five or more portions of fruit and vegetables a day. But both can be inexpensive an good for you - whether fresh or frozen, dried or canned (which have a longer shelf life)

Plan ahead to save the pennies

Devise a weeks menu in advance and use this to compile your shopping list. It's important for you to stick to it, to avoid temptations that may blow the budget.

Eat more wholegrains

They're rich in nutrients, so are healthy,as well as being filling and cheap. Opt for wholegrain breakfast cereals and bread, brown rice, wholewheat pasta, bulgar wheat and ricecakes. (you can read reviews on the cheapest and tastiest at http://www.ciao.co.uk/Rice_Cakes_5205949_4)

Top up

At times when we struggle to eat healthily, taking a daily multivitamin can help support nutrition. If your like me and hate swallowing tablets then try Bassetts Soft and Chewy, they have a nice raspberry taste and provide you with the right multivitamins and minerals needed.

Cook yourself thin!

http://www.channel4.com/food/recipes/healthy/cook-yourself-thin/index.html

This is a great website to find tasty but healthy recipes, heres one to get you started-

Chicken Tikka Masala

Serves 2

Ready in 55 minutes (plus 12-24 hour marinade

Ingredients
The marinade
1 tablespoon tikka masala
Curry paste
150g 0% fat Greek yoghurt
2 free-range chicken breasts each cut into 5-6 large chunks
Salt

The sauce
1 rounded tablespoon tikka masala curry paste
1 onion, finely chopped
200g passatta
200ml tin reduced-fat or light coconut milk
1 tablespoon 0% fat Greek yoghurt
A handful of coriander, chopped

Nutritional Information
Per serving:526 calories

The fragrant rice
100g basmati rice
Salt
5 curry leaves
1/2 teaspoon black mustard seeds
1 cinnamon stick
A pinch of saffron (optional)

Method: How to cook low-fat chicken tikka masala with fragrant rice
1. To make the marinade, mix the curry paste, yoghurt, chicken and salt together, cover and leave overnight in the fridge to absorb all the delicious flavours.
2. Preheat a conventional oven to 220ºC or a fan-assisted one to 200ºC.
3. Wipe the marinade off the chicken and place, piece by piece, onto a baking tray. Bake for 10 minutes or until slightly charred, but not cooked through.
4. You are just trying to get some colour here because the chicken will finish cooking in the curry sauce. Set the tikka chicken aside while you make the sauce.
5. Heat the curry paste in a saucepan. Add the onion and sweat slowly over a low heat for five to eight minutes or until the onion is translucent and soft.
6. It is important to take the time to do this slowly because the onion will then release its natural sugars, producing a sweeter dish, but be careful not to do this over too high a heat because the curry paste will burn.
7. Add the passatta and coconut milk and bring to the boil. Turn down the heat and add the tikka chicken.
8. Cook over a low heat for five minutes or until the chicken is cooked through. Finish by stirring through the yoghurt and coriander.
9. To make the fragrant rice, add the rice, a pinch of salt and the aromatics to a pan and cover with enough water to come 1cm over the top of the rice.
10. Bring to the boil and simmer for eight minutes, covered.
11. The rice should have absorbed almost all of the water, but still be a bit wet.
12. Remove from the heat and leave to absorb the remaining water for 10 minutes, covered. Remove the cinnamon stick before serving with the curry.

Find it hard to exercise in the winter weather?

Winter-proof your work-out!

Summoning the motivation to exercise in winter can be tough, so try these tips to get you up and out - and feeling good about it.

1. Have a back-up plan

There can be times when the weather may put you off a run around the park. So always have an alternative exercise plan, such as swimming or a work-out DVD.

2. Don't feel guilty

Only exercise on days when you're motivated. As long as you're doing your weekly quota - five 30-minute sessions. Theres no need to feel guilty if you don't fancy it on one particular day.

3. Reward yourself

For working out with a hearty bowl of soup, a hot relaxing bath or a small glass of wine. The lure of a treat can help you get through!

How can i recharge my batteries??

Follow these simple steps:

Have a holiday at home

Love how carefree you feel on holiday? Keep one night to do something that gives your brain and body a rest from the norm. If you rely on the TV for entertainment, spend the night sorting through old photos or invite the girls around for a natter.

Radiate positivity

Sending out good vibes can encourage others to react more positivity towards you.

Feel more energised
Stay switched on by smartening up your diet. Stick to three good meals a day with lots of low GI foods such as oats and vegetables, which release energy slowly.

Appear more confident

Improve the way you hold your body can reinvigorate your self-esteem. I you are feeling low you may slouch and look down. Counter it with an open stance- stand tall, with shoulder blades down and relaxed and head held high.

Treat your skin, Brush Up!

Help yourself to smoother skin, improved circulation and a super-charged lymphatic system with the DIY energising ritual of body brushing. Use a firm natural fibre brush, moving in long strokes from your feet upwards. Always work towards your heart.

Want a free health and beauty magazine?

If so.....

All you have to do is have a boots advantage card, as simple as! If you dont, dont worry because it is just as simple to get one. Call into one of the local boots stores and fill out a leaflet or do it online.

You get lots of perks when you sign up, you get 4 points per pound you spend, save the points up and you can buy things instore for nothing!! You cant be bad to that! You can get more discount offers by inserting your advantage card into the kiosks instore and it brings up relevent coupons to print out. Not only that you get a free magazine with more offers and healthy ideas and tips.

www.boots.com

The Balance of Good Health

This is a guide showing the proportion and types of foods that are needed to make up a healthy balanced diet. It is achieving the right balance and variety of foods that is important for health.

The guide is divided into five food groups: Bread, rice, potatoes, pasta and other starchy foods; fruit and vegetables; milk and dairy foods; meat, fish, eggs, beans and other non-dairy sources of protein; foods and drinks high in fat and/or sugar. Foods from the largest groups should be eaten most often and foods from the smallest group should be eaten least often.

Why is balance important?
No single food contains all the essential nutrients the body needs to be healthy and function efficiently. The nutritional value of a person's diet depends on the overall mixture, or balance, of foods that is eaten over a period of time, as well as on the needs of the individual. That is why a balanced diet is one that is likely to include a large number or variety of foods, so adequate intakes of all the nutrients are achieved.

We need energy to live, but the balance between carbohydrate, fat and protein must be right. Too little protein can interfere with growth and other body functions, too much fat can lead to obesity and heart disease. Adequate intakes of vitamins, minerals and dietary fibre are important for health, and there is growing evidence that a number of bioactive plant substances (also termed phytochemicals) found in fruit and vegetables are also important in promoting good health.

Eight tips for eating well:

1. Base your meals on starchy foods

2. Eat lots of fruit and veg

3. Eat more fish

4. Cut down on saturated fat and sugar

5. Try to eat less salt – no more than 6g a day

6. Get active and try to be a healthy weight

7. Drink plenty of water

8. Don’t skip breakfast

More info can be found at www.food.gov.uk/multimedia/pdfs/bghbooklet.pdf

What makes our skin?

SKIN

Collagen makes up 70% of the skin. It is the main structural protein in the skin, and its fibres act as scaffolding to give skin strength and maintain elasticity. Vitamin C is essential for the production of collagen. Collagen production is badly affected by skin damage, smoking and eating too much sugar, causing wrinkling and sagging.

Elastin, which is the skins other main fibrous protein, gives skin its bounce. Collagen and Elastin fibres become less flexible over time because of damage my free radicals.

Antioxidant vitamins A, C, E and minerals such as selenium limit damage caused by free radicals. A normal skin should be composed roughly of 70% living cells and 30% dead cells. At the age of 40 only 30% of skin cells are still active.

The epidermis never stops growing from the bottom layer up. Dead skin cells are usually shed invisibly from the surface (the dead cell layer is called the stratum corneum). On average it takes between 50-75 days for a complete cycle from the development of new skin cells until they are shed.

Essential fatty (such as those in seeds, nuts and oily fish) are vital for healthy skin to maintain the membranes of skin cells.

TOP 5 IMMUNE BOOSTERS!

Get these down ya to beat that cold :) -

1. Seafood and shellfish for zinc and selenium.

2. Kiwifruit and sweet potatoes for vitamin C.

3. Apricots for iron and beta-carotene.

4. Jumbo oats and brown rice for zinc, selenium and iron

5. Garli and onions- the very bet protection against all viruses and bacterial infections.

Cold busting foods!

Broccoli, pomegranate and papaya!

Broccoli contains more vitamin C (essential for fighting colds and flu) than any other fruit and veg, while papaya and strawberries also score highly. Make a simple fruit salad with satsumas, strawberries, papaya and pineapple to ward off winter ills.

Pomegranate contains hundreds of tiny like jewels and are a rich source of vitamin C. Several trials have found that the fruit helps fight off heart disease, lower blood pressure and protects against breast cancer.

How to relax in 5 minutes!

LISTEN TO BACH

According to experts, music with a tempo of 60 beats per minute slows blood pressure and respiration rates, and stimulates the production of relaxing alpha brainwaves. Music with this rhythm mimics your heartbeat at rest which, on hearing, your body then emulates. Bach, Handel, Purcell and Vivaldi can be great stress soothers.

Should i worry about low blood pressure?

Low Blood Pressure

There are fewer health risks associated with low blood pressure than high. Less strain is put on the blood vessel walls so there's a lower risk of damage and atherosclerosis.

A sudden fall in blood pressure may cause problems. This can happen with a rapid change in posture - say if you get up quickly from sitting or get out of bed too quickly. This effect is known as "postural hypotension". When we stand up, blood vessels called arterioles have to constrict to maintain blood supply to the brain - if this does not happen quickly enough we can feel dizzy or faint, but this feeling should pass.

What happens when i get a migraine??

Migraines

A migraine is much more than a headache. As well as the throbbing pain, normally felt on oneside of the head, suffferers can become sensitive to light, smell or sounds. This is why lying in a dark, quiet room can help soothe symptoms. Attacks can last from a few hours to a few days, but you can feel drained for days afterwards.

It's not known exactly what causes them, but at the start of an attack serotonin is released into the bloodstream. This causes changes in the blood vessels within the brain, either making them shrink or widen, possibly causing the pain. Experts are still unsure what causes the serotonin to be released.

Some common triggers have been identified that may lead to a migraine, such as stress or excitement, hormones, over-exercising, food additives- suc as MSG or aspartame- too much caffeine, bright lights and sinus problems. A combination of triggers can be also responsible.

How much fibre should i be eating a day?

FIBRE
The Guideline Daily Amount of fibre is 24g. The term fibre describes a number of compounds, such as pectin and lignin, all of which are found in the cell walls of plants. it can be divided into two groups- insoluble and soluble- both of which help keep the body healthy in different ways.


Insoluble fibre - which is found mainly in wholegrain cereals but also in vegetables, fruit and pulses. It helps prevent constipation and problems such as hemorrhoids and diverticular disease. It works by absorbing water, making stools larger, softer and easier to pass. It also speeds the passage of waste material through the body. The quicker waste materials are excreted, the less time harmful substances have to linger in the bowel.

Soluble fibre - found in oats and oat bran, beans and pulses. It helps lower high blood cholesterol levels which will reduce the risk of heart disease. Soluble fibre also helps slow the absorption of sugar into the bloodstream, making foods rich in soluble fibre a good choice for people with diabetes or anyone trying to balance blood sugar levels.

To give you an idea of what this means-
2 slices of wholemeal bread equals 4g
2 apples equals 5.4g
1 bowl of bran flakes equals 5.5g
1 carrot equals 3.25g


To find out more visit- www.getmorefibre.co.uk