Use Makeup Right And Look Good!

For most women, being in a cosmetics and makeup store is much like a child would feel in a candy shop. There’s just so many good things around but you don’t know where to start! However, just as it is with having too much candy, too much makeup can cause undesirable results.

“Less is more” is a practical makeup mantra – which means makeup is to enhance your natural appearance, not to create an artificial one.

One way of knowing if you wear too much makeup is by being aware of other people’s reactions when you don’t have your makeup on. They should not be able to discern whether you are wearing makeup or not. If they aren’t, then you’re practically a master at your makeup routine. But, if people can readily tell you’re wearing makeup then perhaps you should look at these tips on how to use makeup to make a natural look your best one.

1. Skin Care

Your skin’s natural glow is your best makeup. Drink plenty of water throughout the day to help the skin retain its moisture and elasticity. Keep your skin clean; never forget to wash your face before going to bed. Use light moisturizers regularly for your face and neck.

2. Foundation, Concealer, And Powder

For foundation, use shades that complement, not cover, your skin color. Apply them evenly over your face and neck. Your concealer should be one shade lighter than your foundation. Powder can either be used as a substitute for foundation or to set your makeup.

3. Eye Shadow, Liners, Mascara

Emphasizing eyes adds drama and impact to your face, but don’t to go overboard by emphasizing them too much. For day wear, a light liner and some eye shadow will do. At night, you can add a bit more color by using darker shades of liner, eye shadow, as well as mascara to lengthen the lashes.

4. Rouge

Some women tend to place rouge directly on the cheekbones in a round pattern; this effect only works on kewpie dolls. For women like you, lightly brush rouge upward from the base of your cheekbones, across the cheekbones and then toward the temples.

5. Lipstick

A bare or subtle shade is best for the daytime and it saves you the need to line your lips. Lip liners give a more contoured shape as well as help ‘keep in” the stronger shades of lipstick used for night wear.

Makeup exists to accentuate your face’s positive features; so take the time to know what those are and use these tips to help you put your best face forward.

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Experimenting Made Fun With Aromatherapy

If you are the type of person who doesn't want to depend on medicines for each ailment that you feel, you need a buddy into aromatherapy. With this method, you can experiment all you like to achieve results that will suit you well.

People have been gushing over the effects that the process has for headaches and migraine problems. You can choose from a variety of massage oils available on the market.

All the oils available will give you a relaxing feel. It will reduce tension, stress and anxiety that usually causes headaches. By curing the roots of your aches, it smoothly clears you from your pain.

Other oils will also help you sleep. If you can't do it yourself, ask somebody or better yet, hire a massage therapist to work with you. This way, you will have the full benefits of the oils as well as the techniques in the massage process.

There is not one oil that will do all the tricks in all types of people. You must try one or a combination of two or more to create the mood that you wanted to achieve. Help yourself relieve pain by feeling better about your body and about yourself.

This method takes care and pampers you well. Experimenting will be fun, especially when everything you do leads to your own comfort and healing. So read more about the oils. Ask the experts about the massage techniques. Have fun in combining scents and oils. And alas, you're on your way to a fun and creative activity that will only be beneficial for you.

If you feel like you don't need the massage, you can opt to smell the aroma and be relaxed in the process. Everything you do with this type of relaxation tool will only make you feel good. So what's stopping you from trying it out?

If you think that the oils will be hard to find, experimenting will be a solution for you. If you don't want to look at the grocery or beauty shops for the essential oils of your choice, you can also make them. Look online for the step by step process.

However you do it, enjoy every bit of this method. Whoever invented aromatherapy really had good intentions by heart. It is to make people look and feel great by relieving your body of unnecessary emotions and making you doze off better. The next time you feel like you're having a headache, go grab oil first before you reach out for medicine and see what a difference it makes.

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The Best Ways To Improve Your Skin Tone

Submitted By: Amy Nutt

One of the first things agencies look at when considering a new model is his or her skin. Skin, the largest organ in the human body, is the foundation of beauty. And while skin is the blank canvas for a beautiful face or body, you also want your skin to be beautiful on its own. For some, good genetics lend a helping hand. For others, beautiful skin is something you’ll have to work for.

A lot of flaws can mar the skin, especially the thin, delicate skin of the face. These include dryness, flaccidity, pimples, wrinkles, enlarged pores, age spots, and general unevenness. Quite a list, isn’t it?

Fortunately, there are many ways to improve the tone and texture of your skin. And while you may never have ideal skin --some skin traits are genetic, after all-- you can always improve on nature. Below you’ll find some of the best ways to improve your skin tone.

Hydration

One of the main things that lead to an uneven skin tone is dryness. The recommended two liters of water isn’t random, and isn’t just something bottled water companies use just to sell their products. Hydrating your skin will help to combat dryness and redness. It can also have an effect on your pores; you may find that, when hydrated, your skin will plump slightly, making enlarged pores less visible.

Exfoliation

Do you ever wonder how Hollywood stars get that glowing, youthful skin tone? Exfoliation. If you want to have smooth, glowing movie-star skin, exfoliation is key. No matter how well you wash your skin, if you do not exfoliate, dead skin cells will build up. When this happens, your skin will appear duller, dryer, older, less pretty. Those nasty dead skin cells will also block your pores, resulting in blackheads, pimples, and stretched, enlarged pores.

So get exfoliating. There are a couple of main ways to exfoliate your skin. One is manual exfoliation. This is when a comparatively rough surface is used to buff dead skin and impurities away. Manual exfoliation can consist of microdermabrasion, exfoliating cloths, brushes, scrubs, etc. Just be sure not to use rough, hard edged brushes or scrubs, and they can irritate your skin, just making your problems worse.

Another even easier way to exfoliate is by chemical exfoliation. Chemical exfoliation is the use of chemicals that strip away dead skin for you. These are usually in the form of fruit acids, acid peels/masks, and alpha or beta hydroxy lotions. These are intended to get right down into the pores, cleaning them from the inside out. While chemical exfoliation is one of the best things you can do for your skin tone (it’s great combined with occasional manual exfoliation), it’s important to be careful. Start with gentle products, and use them only occasionally at first-- even so, they may cause dryness and peeling. Also, be sure to research any products you buy; many over-the-counter beta or alpha hydroxy exfoliants are not the correct pH to be truly effective.

The truth is, it’s impossible for a person over the age of ten to have perfect skin. As you age, hormones and time have their effect on your body and it will begin to show on your skin. There’s no preventing it. And there’s no need to feel hopeless. Just remember, even those Hollywood stars aren’t perfect. Take away the products, the professionally-applied make-up, the lighting, and the airbrushing, and Jennifer Lopez’s skin probably looks a lot like yours.
About the author: Hydration and Exfoliation are crucial in maintaining great skin. It’s also a good idea to use organic sunscreen when out in the sun.

A Glamorous Long Hair Option For You

By: Cheryl Coppe

Some people not blessed with long, strong, healthy hair look with envy on those people who wear their hair long and seemingly keep it that way effortlessly.

Fortunately, for those who are at times in the mood for longer hair, there now are hair extensions that are proven to be a safe and fast way for people to be able to have longer hair. Through hair extensions, people can have any length of hair they want whenever they want and for as long as they want. Hair extensions are also great for people who want to grow out their hair into a long, luxurious mop from a short, boyish style hair cut.

Have you even noticed that a lot of celebrities nowadays tend to one time have longer hair then shorter hair the next? Well, it certainly is not a feat of magic. It is a breakthrough in the field of both beauty and fashion wherein top hairstylists now do hair extensions on people who have neither patience nor time to grow their hair long. When it comes to growing hair, there are certainly many things a person needs for maintaing its beauty. It is highly important that you actually maintain hair in a healthy condition otherwise long hair will simply look dull and untidy.

Through hair extensions, having long hair is really a breeze. You just come in the salon for application and after a few hours, you have gorgeous long hair. Hair extensions are actually highly in demand hair treatments at salons nowadays. Many clients want some hair extensions added to their natural mane for increased volume, versatility, sophistication and even a bit of sexiness.

Most people who opt a hair extension treatment prefer human hair extensions. Human hair extensions achieve a more durable, natural look as compared to the synthetic type of hair extensions that actually has a different texture. And since human hair extensions are highly in demand, be prepared to shell out a little more cash for these human hair extensions. Depending on the brand and the amount of hair extensions applied to your head, human hair extensions can cost between $200 and $5000. They are an investment in your appearance and expertly applied will last approximately six months.

Another popular option when it comes to having hair extensions, is to have the synthetic type of hair extensions which is the less expensive choice as compared to the human hair extensions and contrary to what other people might say, synthetic hair extensions actually looks just as natural as the human hair extensions that are extremely pricey.

But how are the hair extensions actually applied to your natural hair anyway? Let me state this from the outset: With the exception of the Cadillac of protein-based bonding hair extension systems -- Great Lengths -- stay away from glued-in hair extensions. The hair extension is actually placed on a small part of your hair. Your hair and the hair extension has a keratin anchor that will be attached to 3-6 hair strands through the application of heat. This will secure the hair extensions to your natural hair.

Another method for applying hair extensions uses your hair braided into slender, flat cornrows as an anchor. Then sections of hair extensions are secured to each cornrow by sewing the braid and section of hair together at the extension base, known as the weft. This method is the classic method for attachment of hair extensions. Many people prefer this method because, when applied by an expert, this method absolutely guarantees growth of your natural hair and no hair damage during extension removal or tightening as hair growth occurs.

If you are worried about spending the entire day at the salon for a hair extension application, consider application techniques when choosing hair extensions. Bonded or glued hair extensions are relatively quickly applied, taking no longer than two to three hours. Always consider that the amount of extensions and level of expertise of your stylist will ultimately determine the application time required. All hair extensions. regardless of application method, will wear and blend beautifully with your natural hair when applied expertly and cared for by following the instructions provided regarding brushing, washing and styling.

Simple Steps To Sexy Skin

If you do it right, your best makeup is your own skin’s natural glow.

Nothing is sexier than healthy skin. Perhaps this is because everything that enhances the appearance (makeup, clothes) eventually has to be removed – that is, except skin: which is probably why so many people spend so much on skin care products. These products command a huge share of the amount spent on personal care and cosmetics. Spending for skin cosmetic procedures (like Dermabrasion and Botox) came to almost $2 billion in the past years.

Believe it or not, you still can have great skin without spending a great amount of money on lotions, moisturizers and fancy treatments like chemical peels. All you need is some common sense, a little discipline and a lot of self-love.

- Hydrate, Hydrate And Hydrate Some More.

There is a reason why ¾ of your body is made up of water. Most of your organs (your skin included) need water to be able to function normally. So help your body by drinking 8 or more glasses of water a day (preferably 10). Sodas, tea and coffee do not count because they actually cause dehydration.

- Keep Clean.

Taking regular baths or showers and keeping your skin clean and fresh will give you that glow and provide exfoliation and blood circulation. Be careful not to over-scrub, though, as it forces premature skin to the surface. It may look good at first but the skin will age and become dull sooner.

- Protect Your Skin And Allow It To Rest.

Remember that your skin is the largest organ of your body: it is that part of the body that is most exposed to the elements, including harmful radiation from the sun. To combat this, stay away from sunlight during the hours of 10am to 3pm and wear sunscreen when going outdoors.

With all that stress, you should allow your skin (and in essence, your entire body) the time it needs to recover and rebuild damaged cells in preparation for the following day.

- Avoid Smoking And Drinking.

Next to harmful UV rays, cigarettes and alcohol are the worst culprits of stealing your skin’s healthy youthful look. They add toxins to a body and shows not only on your skin but in the rest of your body as well.

Having great skin need not be expensive, you just need to be smart and practical. In no time, your skin will get back that sexy glow.

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4 Natural Ways To Help Prevent Early Hair Loss

Hair loss occurs in a progressive nature. Most men have a specific pattern in which hair starts to fall out and then over the years increases down the same route. Women on the other hand, do not typically have the same experience. Unlike a receding hairline, or a particular bald spot forming on a man's scalp, a woman will generally experience broad hair thinning throughout the entire top of her head. In both cases, men and women, the pattern in which air falls out increases in time.

Many people assume that losing hair as we age is just a normal part of life. This same group of people also assumes that we have no responsibility when it comes to the cause of hair loss or the increased of the amount of hair that is lost in time. However, this is a wrong assumption. Below are a few examples of how people can directly cause the loss of their hair, whether they realize it or not.

1. Wearing hats most of the time: It is very fashionable these days to sport head coverings and tight caps. However, because hats can affect the blood flow to the scalp, this may cause hair loss. This is especially true if you wear tight hats. The result of hair loss due to covering your scalp with a hat does take time to make it's effects known, but once it starts, the pattern of loosing your hair speeds up faster than if you had never started the hat-wearing habit.

2. Oily scalp: Here is another example of a condition that can be directly related to the decrease amount of blood flow that is available to your hair follicles. By not washing your scalp enough a build up of natural skin oils can affect your hair. Regular washing can help reduce this problem.

3. Brushing your hair too much: This is one issue that I have personally experienced myself. I was once told by a hairstylist that if I want to grow my hair long then I should brush it with 50 strokes every time I went into the bathroom. Needless to say, after about six months, I noticed severe thinning in the areas that I was brushing. Once I stopped, the hair eventually started to come back like normal. Unfortunately, I set forth in motion a pattern that caused my hair to grow back thinner in that area for the rest of my life.

4. Brushing your hair too little: Opposite of brushing your hair too much, by not brushing your hair enough, you may not be stimulating the right amount of blood flow needed to retain growth in hair follicles. It doesn't take much, but just brushing your hair with a few strokes that hit the scalp will be enough stimulation.

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Choose The Right Anti-Aging Supplement

We all want to look younger, right? That’s why people all over the world spend billions of dollars every year on anti-aging supplements and products claiming to help them look and feel ten years younger. We buy tons of pills, creams, and crazy gadgets hoping that they’re the one thing that will turn back the clock.

The truth is, there’s no fountain of youth or miracle product that will melt the years away, but there are things you can do to slow the aging process. The most important thing is to have a healthy diet, and a good anti-aging supplement for all the vital nutrients we do not get from our food. Here are a few hints and tips to help you sift through the thousands of products and find the perfect anti-aging supplement.

The first step is to find a product that contains the ingredients you want. There are several anti-aging supplements you can take on your own, but it’s best to take them in combination with each other. This way you are taking them in the appropriate proportions which will maximize the benefits when taken together. There are many ingredients that may be included in a good supplement; here are some you should ensure are included:

- Alpha lipoic acid
- Acetyl L-carnitine
- Coenzyme Q10 (this can also be found in skin creams)
- Green tea
- L-lysine
- L-proline
- Ascobyl Palmitate
- Vitamin E

Once you ascertain what ingredients you wish to have in your anti-aging supplements, try not to purchase the first one you come upon. Do your research first to make sure you’re getting exactly what you want and need. Here are some helpful ways to ensure you’re buying a quality product.

- Choose an appropriate brand name. While brand names familiar to you are probably better than random generics, make sure if you choose generics, they also have the right credentials. In the long run, it would be more beneficial to choose a company that’s known for quality supplements over your local drug store’s generic brand name.

- Find products without additives or fillers. There are no health benefits derived from them; find a brand which does not include them.

- Make sure the product has a certificate of analysis. This certificate ensures someone else has analyzed the product, and said it’s safe.

- Find a company that follows the pharmaceutical GMP conditions. The producers of these products operate under higher quality standards, therefore, you are more likely to be getting what you’re supposed to; nothing more, nothing less.

- Find supplements that use standardized herbal extracts. This is another way to verify you are getting pure, high quality herbal supplements.

Remember, there is no anti-aging supplement available which is going to reverse the effects of a bad diet and poor lifestyle choices. In order to truly look and feel younger, you need to combine supplements and other anti-aging products with a healthy diet, exercise, stress reduction techniques, and plenty of sleep. Adhering to this healthy lifestyle will make you feel more youthful in no time.

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All About Menstrual Migraine

When it comes to migraines, women are three times more prone to getting them than men. Around 20% of women of childbearing age suffer from hormone-related headaches like menstrual migraine or PMS headache, with 70% of these women suffering from menstrual migraine.

While migraine symptoms differ from one person to the next, they generally include the following:

- Severe headache
- Feeling sick
- Being sick
- Sensitivity to light

While there seems to be no apparent reason for migraines to suddenly occur in some migraine sufferers, there could be triggers for others. If you suffer from migraine, you will eventually find out what your particular triggers are over time and you can make a conscious effort to avoid those triggers.

In the case of a menstrual migraine, a drop in estrogen levels appears to be the trigger. This drop in estrogen level happens right before a period starts. Although it is not low levels of estrogen that causes a migraine headache, it is the change in estrogen levels that trigger the it.

Types of Menstrual Migraine

You are suffering from menstrual migraine if your headaches starts two or three days after your period began and if the headaches last during your perid or for the entire duration.

Two patterns seem to be associated with menstrual migraine:

1. Menstrual Associated Migraine is the most common type of migraine, affecting six in ten women migraine sufferers. It usually occurs before and after periods, as well as other times of the month.

2. Pure Menstrual Migraine affects one in seven women migraine sufferers. This type of migraine only happens during a period.

Identifying Menstrual Migraine

In some cases, it might only be a coincidence if you experience a migraine at the same time as you are having your period. In order for your doctor to give a correct diagnosis, he or she may ask you to keep a record of your migraines for several months. Doing so will help your doctor identify if there is some kind of pattern that exists whenever you have your period and experience migraines.

Treatment of Menstrual Migraines

Painkillers and medication for preventing nausea and vomiting, plus anti-inflammatory agents that are usually for any other type of migraine are used for the treatment of menstrual migraines.

Prevention

Because of menstrual migraines, some women are unable to work; they are unable to participate in leisurely activities and a variety of general activities every month. While treatment can certainly help, steps on actually preventing the menstrual migraines should be taken.

Since change in estrogen levels triggers menstrual migraines, a solution is the use of estrogen skin patches. Estrogen skin patches are a form of hormone replacement therapy. An estrogen patch is placed on the skin three days before the period begins and remains on the skin for one week. Women who do not like using estrogen patches could use estrogen gel instead. Estrogen gen is applied onto the skin every day for seven days.

Using Contraceptive Pills

While combined contraceptive pills can be used to control migraines, it is important that you do not attempt this one on your own, as it might result in an unwanted pregnancy. It is always a good idea to consult a doctor for advice on this kind of treatment.

- You can prevent menstrual migraines by preventing the period itself. You can do this by switching to a contraceptive that has lower progestogen content.

- The pill should be taken for three packets in a row, which is about nine weeks, then allot seven days where you don’t take any pill at all. This will keep your estrogen level constant, resulting in less bleeds and less frequent migraines. If you get a migraine during each of those seven days where you don't take anything, you can take estrogen supplements instead.

For more help on the prevention, treatment and remedies for migraines please see the Complete Guide To Migraine Headaches.

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Six Weight Loss Tricks

The most basic approach to weight loss is to burn more calories than you take in, but sometimes no matter what you do it just doesn’t seem to be working. When you need an ace up your sleeve for a critical moment, try one of these tricks to jump-start your weight loss.

Add weights to your routine.

Adding weight-lifting to your routine is one of the fastest ways to see results. Your body will respond almost immediately, shaping and toning muscle, and remember, the more muscle you have, the more fats you burn! To determine the weight you should start with, grab a 5-lb. dumbbell and do as many bicep curls as possible. If you can do more than ten reps comfortably, use a higher weight. On the other hand, if you can’t do more than eight repetitions without strain, try using a 3-lb. weight instead. For those of you already training with weights, go up to the next highest weight to see results. If you don’t have weights at your home, it is highly recommended that you invest in a set that ranges from three to ten pounds. These usually cost less than $30 and are well worth the investment.

Increase the intensity.

During your cardio workout routine, assess the intensity level to determine how hard you’re working. If you can carry on a conversation with ease while exercising, it’s time to boost the intensity. You can do that by taking deeper strides as you move and placing a greater demand on the muscles of the thighs and buttocks, which in turns burns more calories. The best way to gauge the intensity of a workout is to pretend to carry on a conversation. You should be able to speak in short sentences with a breath after each one. Never exercise to the point where you cannot talk.

Shake up your routine.

Despite being called a routine, your exercise program should keep you interested. Add different activities for variety and you not only maintain your concentration but also constantly challenge your body to meet new obstacles and developing more than just a few muscles. More muscles equal a greater calorie burn – what’s not to love? Try new activities that keep your mind engaged and experience an extra boost for your brain!

Give your diet a makeover.

The daily diet is most frequently the worst problem area when you’re trying to lose weight. Between home and work and the responsibilities that come with each, it can be almost impossible to find healthy choices at the last minute. Spare yourself the daily scrounging and stock up on healthy foods that can be ready at a moment’s notice. Make a point to stash some of your good-for-you snacks at work so that when the mid-afternoon cravings hit, you have something satisfying and diet-friendly.

Challenge yourself.

Set personal goals for yourself and don’t forget to reward your accomplishment! If your goal is to be more active at work, buy a pedometer and challenge yourself to take 6,000 steps during your workday. Be creative about it: walk to a colleague’s desk rather than email, take the stairs instead of the elevator, and go to the bathroom three floors down instead of the one on your floor. Challenging yourself can be very fulfilling on a personal level when you achieve your goals, and can encourage you on to greater achievement.

Keep a food journal.

One of the most common characteristics of successful dieters is keeping a daily journal of food intake. There’s no real mystery about this: when you must write down everything that goes in your mouth, it forces you to realize exactly how many calories you consume. Keeping a journal is also beneficial because you can pick up patterns in your eating – for instance, if you become ravenous at a certain time everyday or if your meals and snacks are too far apart. It can also be helpful to note your frame of mind when you eat or mention the circumstances. Binging as soon as you get home from work could indicate a stressful job or it could mean it’s just been too long since lunch. A basic food journal requires you to enter the food you ate, number of calories, amount of fat, and how much you consumed. This can be expanded as much as necessary to meet individual needs. Just make sure you review it every few days to spot any habits that need to be brought under control.

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The Causes Of Acne

The first step in understanding the causes of acne is to recognize that poor hygiene is one of the components which cause an acne condition. It can also be derived from genetics or hormones. The misnomer that unclean skin causes acne is erroneous. Actually, it is all glandular. As hormones increase, so does the production of oil. Thus, when the oil-producing gland near the surface of the skins opens, there is an oil build-up within the gland and the beginning of an acne condition develops.

There are several reasons why a person contracts acne. Specifically, when your skin becomes oily and clogs the pores, it is at this point the bacterium develops; and you break out in whiteheads, blackheads or pimples. Therefore, if your skin is naturally oily; you have raging hormones; amassed dead skin cells; your pores then become an open invitation to bacteria, which will lead to an acne outbreak.

If the condition cannot be controlled with conventional antibiotics, he may deduce that reducing your hormone levels may be a viable option in treating the acne. There are several medications that your doctor can prescribe. These medications will help to control the increase of hormones in your body, which will ultimately keep your glands clear of excessive oil. Some of the most commonly used treatments include estrogen/progestogen contraceptive pills. Estrogen tempers the hormonal secretion of oils. Also, anti-testosterone Cyproterone used with oestrogen can actually be quite helpful in treating acne. There are other medications to lower the hormone level; however because of their side effects, they are not prescribed so readily; except in extreme cases where every alternative has been utilized.

By understanding the causes of acne, you can certainly take preventative measures which will lessen the chances of a future occurrence. There is a plethora of information available on line or in your local library to conduct research regarding this condition, such as: the causes; the treatments, the side effects, and the overall understanding of hormonal imbalance and how it affects your body.

Some preventative measures you can take are: to wash your face every morning and evening to ensure proper skin care; follow the doctor's orders; use both your oral and topical antibiotics, if prescribed. The most common types of topical antibiotics used for the treatment of acne include salicylic acid (Clearasil), tretinoin, adapalene, and tazarotene. You should see results within five to six weeks. If, however, the condition worsens your doctor will explain the more aggressive types of treatment available.

There is another type of medication which your doctor may not prescribe. It's an antibiotic for your mind and body. Do not allow yourself to become stressed due to the insensitivity of others, who may offer an unkind word. Yes, you may be embarrassed and self-conscious, but acne sometimes happens. The good news is that by understanding the causes of acne you are better prepared to treat the condition and it will be gone before you know it.

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10 Tips To Healthy Eating And Physical Activity

1. Start Your Day With Breakfast

Breakfast fills your "empty tank" to get you going after a long night without food. Eating a good breakfast can help you do better in school. Easy to prepare breakfasts include: cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza.

2. Get Moving

It's easy to fit physical activities into your daily routine. Walk, bike or jog to see your friends. Take a 10 minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.

3. Snack Smart

Snacks are a great way to refuel. Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips, and candy are okay for occasional snacking.

4. Work up a sweat

Vigorous work-outs, when you're breathing hard and sweating, help your heart pump better, give you more energy and help you look and feel your best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.

5. Balance your food choices - don't eat too much of one thing

You don't have to give up foods like hamburgers, french fries, and ice cream to eat healthfully. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat, and many different vitamins and minerals such as vitamins C and A, iron, and calcium from a variety of foods.

6. Get fit with friends or family

Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.

7. Eat more grains, fruits, and vegetables

These foods give you carbohydrates for energy, plus vitamins, minerals, and fibre. Besides, they taste good! Try breads such as whole-wheat, bagels, and pita. Spaghetti and oatmeal are also in the grain group.

8. Join in physical activities at school

Whether you take a physical education class or do other physical activities at school, such as intramural sports, structured activities are a sure way to feel good, look good and stay physically fit.

9. Foods aren't good or bad

A healthy eating style is like a puzzle with many parts. Each part, or food, is different. Some foods may have more fat, sugar or salt, while others may have more vitamins or fibre. There is a place for all these foods. What makes a diet good or bad is how foods fit together. Balancing your choices is important. Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, don't eat a third.

10. Make healthy eating and physical activities fun!

Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like. Be adventurous - try new sports, games, and other activities as well as new foods. You'll grow stronger, play longer, and look and feel better! Set realistic goals - don't try changing too much at once.