Eating enough fiber in our daily food is essential for health and fitness. Health care professionals and dieticians recommend a diet which is rich in fibers to prevent cardio vascular diseases and even cancer. Fiber helps with so many their health problems, and prevents the onslaught of many diseases too. If you want to ensure that your food has enough fiber in it you will have to make a conscious effort to eat the right kind of foods.
Raw fruits and vegetables have a lot more of fiber content than cooked foods. So you will have to have more of fruits, salads, raw vegetables and whole grains to get more fiber in your food. Instead of bread and snacks made of flour have whole grain bread and wheat flour or multi grained products. For your own health care avoid snacking on fried foods, but have a fruit or a celery or carrot stick instead. A cereal in the morning at breakfast will give you a fair amount of fiber. While baking cakes, cookies and pancakes, use wheat flour instead of white flour or at least make a mix of half and half of each of flour, Brown and red rice and barley is preferred to polished white rice.
High fiber foods are usually not very palatable and most people avoid eating what does not taste good. However, fruits have a good amount of fiber and if eaten instead of drinking the juice will give you enough fiber content. Add flax seed powder or wheat bran to any food that you are eating to increase the fiber content.
You can always improvise your own recipes and salads from a health point of view and make it more nutritious to give yourself a balanced meal. A mixture of fruits and vegetables in a salad will pack it with more nutrients and give you a lot more than your could have had in a cooked meal of fiber content.
Summary: While shopping for your groceries make a list which will give you a health conscious diet and do not blindly walk along the aisle picking up stuff at random. Make a conscious effort to read the fiber content on foods like packed cereals.

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Flax seeds have more benefits than one can imagine. These small golden brown grains with a nutty taste are packed with so many essential factors which give us a good enough reason to have a daily dose of them. Health care professionals recommend flax seeds health and wellness. Flax seeds help relieve arthritis, depression, burn fat, build muscle, are good for the skin and help relieve constipation. These seeds resemble sesame seeds and are not expensive. They are packed with omega 3 oils which are not produced by the body.
Flax seeds are easily available at any grocery store and are easy to eat. You can either chew them as they are, or powder them and mix them in your porridge, fruit juice, fruit salad, vegetable salad and top your yogurt with it too. Once flax seeds have been powdered it is better to keep this powder refrigerated as it may turn rancid. There are supplement pills also available, but the original flax seed is much cheaper. From a health point of view, it is always better to consume things in their natural form. These seeds and the powder should never be heated up and should be eaten raw. If you are taking your daily dose of flax seeds make sure that you drink a lot of water too. You need to have two to three table spoons of flax seed powder per day.
The omega 3 oils in the flax seeds breaks down the deposits of cholesterol in the body and also puts a thin blockade to prevent further deposits of cholesterol. Cholesterol deposits are known to cause blood clots and blockages in the arteries which cause strokes and heart attacks. An intake of at least 1000 mg. of Omega 3 is required to show any benefits in the cardio vascular health.
The production of excess androgens which are hormones produced during teenage, is controlled by flax seeds, and this helps in clearing up acne. This also helps prevent hair loss and water retention in the body.
Summary: With so many beneficial factors it is really worth giving this cheap home remedy a try. As it is in a natural form, if taken within the stipulated amount, flax seeds can cause no harm

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There are a lot of ingredients in the kitchen which can help you with your health fitness regime. These are essential ingredients in health care and beauty care products. The great thins is that you will find them all in general grocery stores and they are not difficult to source which is half the battle won.
The most common ingredient is gram flour (Bengal gram flour) which makes a great face scrub and mixed with varied stuff you can make face packs according to your skin type. For dry skin mix the gram flour with fresh cream and honey and spread on the face avoiding eye areas and let it dry. For an oily skin you can add some lime juice and rose water to the gram flour and use as a face pack. Instead of using commercial face washes and soap, gram flour mixed with yogurt makes an ideal body wash and scrub and leaves the skin soft and glowing.
An ideal fruit is a ripe papaya. Gently massage a mashed piece of ripe papaya into the skin and wash off with cold water. This leaves the skin clean and removes white heads and black heads and reduces acne too in case you suffer from it. For a whitening face pack, the juice of a cucumber added to gram flour and applied on the face will remove a tan. Grated potato also makes a great blemish remover and is good for dark circles round the eyes too.
Rose water kept in the fridge can be used as an astringent and as it is a natural ingredient will not harm the skin in anyway. Dip some cotton wool in the cold rose water and dab it on your face to give you a fresh clean scrubbed look and also leave a faint fragrance on your skin.
Almonds are full of anti oxidants and nutrients as a food, but the oil is a natural external moisturizer and can be applied to the whole body to nourish it and leave it smooth and soft. Olive oil is such oil which is good both internally and externally and can be used for cooking in place of other oils for health and wellness.
Summary: These home ingredients are cost effective and are available easily. For those who have a restricted budget and cannot spend much on fancy creams, why worry when you have all the natural resources at home.

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Researchers at Virginia Commonwealth University (VCU) have found that women who feel more loved and supported by their relatives, friends, and children are less at risk for major depression than men, suggesting important gender differences in the factors leading to depression.
The VCU researchers reported in the February issue of the American Journal of Psychiatry, that among approximately 1,000 adult, opposite-sex, fraternal twin pairs, the female twins reported significantly higher levels of global social support than their twin brothers. More than men, women were more sensitive to the depressongenic effects of low levels of social support, particularly from the co-twin, other relatives, parents and spouses.
Kenneth S. Kendler, M.D., a professor of psychiatry and human genetics in VCU’s School of Medicine and lead author on the study said that “In women, social support was a robust predictor of risk for depression,” “Women who saw themselves as more loved and cared for and objectively well integrated in positive social groups were well protected against later episodes of major depression.
However no such effect was seen among men. In the large sample no relationship was found in men between their levels of social support and their risk for depression. These findings indicated that men may be less sensitive to aspects of their social environment with respect to their risk for depression the researcher said.
An interview of opposite-sex fraternal twin pairs registered with VCU’s Mid-Atlantic Twin Registry was conducted by researchers. The first interview was conducted between 1993 and 1996, and the second interview was conducted between 1994 and 1998. At the time of the second interview, subjects were between the ages of 21 and 58 years old.
According to Kendler, it was right to study opposite-sex fraternal twin pairs because the population included women and men who were conceived at the same time, developed in the same uterus and raised in the same family. Factors differing among men and women otherwise were ruled out because this population was examined. The results showed that on average, inter-personal relationships are more central to and more valued by women than by men. Women are also more likely to seek emotional support in their social network more than men.

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It is very important to pay attention to lip care instead of just paying attention to make up of lips. As their outermost protective layer is very thin, lips need specific attention. Lips contain no sweat glands and few oil glands therefore they are prone to dryness and chapping. It can be very painful to have cracked dry lips that can develop infections also.
The factors that lead to dry lips are as follows:
• Dehydration can be the first reason for dry lips. You can get dehydrated by consuming too much coffee and alcohol and the first symptoms manifest in dry lips.
• Extreme hot and cold temperatures can also lead to chaffed lips. As the outer protective layer of the lips is thin it is unable to handle extremes in temperature very well. It cracks and this can also hurt.
• Body breakdown is caused by overworking and stress. The lowered body immunity manifest as minor infections and lips are a first casualty. This can cause dry and painful lips.
• Cracked lips can also be caused by irritation and allergic reactions to certain lipsticks and certain types of foods. Contact eczema can also be a cause of this problem. You should consult a professional doctor if you suffer from this condition.
• Some medications can also lead to dehydration of the body resulting in dry lips.
• Lips can dry as a result of certain medical diseases. This can be a side effect of drugs and also needs to be investigated by a doctor.
Some common remedies and precautions that can be followed daily to prevent dry lips are as follows.
1. Drinking at least eight glasses of water everyday helps to keep the body well hydrated. Dehydration is a common cause of the problem and drinking water is a simple solution.
2. You can start using a good lip balm which should create a moisture barrier by reducing dehydration from the lip area. You can also select lip balms with antiseptic properties that are good for cracked lips where infections may have set in.
3. To prevent dry lips you must eat a diet rich in Vitamin C and Vitamin B, E and various minerals. This can help counter lifestyle problems and boost immunity levels.
4. You can also apply a mixture of glycerin and rose water on the lips for a few minutes before washing it off to prevent dry lips.

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It can be very embarrassing for those who suffer from body odor as it can lead to relationship problems too. They can cause friction and also disrupt the office work environment. You can find some relief by using spray and a lot of cologne or perfume. Bad body odor can happen to anyone at any time. Sometimes you may suffer from sweaty arm pits and at other times from smelly feet. The hair can also smell bad and bad odor can also come through sweat glands on the body. Finding what causes the bad odor is important for fixing that problem rather than opt for cosmetic solutions which will work only in the short term.
When sweat glands get rid of toxins it causes bad smell. A local bacterial infection in the armpits can also cause bad odor. Intake of some medicines can also cause a person’s body to smell bad as the body secretes them out with sweat. Another reason that leads to bad odor is stress related factors. Mostly poor diet and stress related factors are the primary cause of bad body odor. While sweat is essential to keep the body cool and to de stress too much body odor can be embarrassing. Using body deodorants that stop sweat formation in armpits to try and control body odor is not recommended. This can cause more harm than good.
The following tips would go a long way in controlling bad body smell.
* A mixture of lime juice, sugar and a little salt (homemade lemonade) can be prepared and you can drink three glasses a day. (if diabetic, take it without sugar). This helps to remove toxins from the body.
* Sipping ginger tea before and after meals helps in keeping sweat glands in check.
* You can also prevent body odor by cutting out spices from your diet. Reduce intake of red meat and foods such as white bread and processed foods. You can on the other hand increase the intake of green vegetables, fresh fruits and raw and boiled vegetables in your diet.
* It pays to reduce intake of coffee and alcohol.
The above dietary changes will bring about great relief from bad odor (odor). Within a week to ten days the body will start responding and you will start smelling better.

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There are several tips that can be easily followed to remove or prevent dark circles under eyes. Some of them are given below:
* Certain bleaching agents and glycolic acids when applied locally help in reducing the dark circles in many cases.
* Local application of creams rich in vitamin C and E may also help in counteracting poor nutrition by stimulating blood flow under the eye and thereby reduce the occurrence of dark circles.
* De pigmentation products like Kogic acid can be used for the prevention of dark circles. But it must be used under the guidance of a trained professional. This can help in reducing the dark pigmentation and improving the condition of the skin under the eye.
* Some light outdoor exercise in the fresh air, good deep sleep and a break from the hectic work environment will help to improve complexion of the face by giving it a glow and reducing dark circles dramatically. Lifestyle changes would be required here.
* Those who suffer from this problem permanently must learn the powerful technique of make up application or learn to live with the problem. If this problem occurs owing to genetic reasons then a complete cure is impossible.

* Beauty treatments like ozone treatments and skin lightening packs can also help reduce dark circles to a certain degree.
* There are other home remedies that can be tried to prevent this problem. You can put hot (warm) and cold tea bags alternatively, directly on the closed eyes and directly above the dark circles for some relief.
* For getting relief from puffy eyes you can put cotton wool dipped in warm tea over the affected portion.
* You can also try dipping cotton wool in cucumber juice and applying below the eyes. Keeping Cucumber pieces over the eyes for fifteen minutes a day also help in reduction of this problem.
* You can also try sleeping straight on the back with a low pillow . This can help in reducing puffy eye problem.
You can modify the lifestyle to find permanent relief from this problem. Reducing alcohol intake, reducing fat intake and regular light outdoor exercise can help in removing dark circles under the eyes and improve the skin texture under the eye. Poor nutrition and excess stress levels can also cause such problems which can be corrected by following a better lifestyle.

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The most neglected part of the human body is the feet. We take care of our feet only when we experience discomfort and foot pain. If we take regular care, foot hygiene and exercise it will go a long way to ensure healthy feet which will not only look good but also support the body weight easily. Many websites and books on feet care will give suggestions and tips on how to do a pedicure. The following are some of the foot care tips in general and herbal home remedies for relief for common foot problems.
* You can dip the feet in warm water containing a teaspoon of (preferably herbal) shampoo and one teaspoon of baking powder. Let them soak for 10- 15 minutes, before drying them. Apply a foot cream and then go to sleep. If you continuously do this for 2 weeks you’ll have softer looking skin.
* For treating dry skin on the feet and cracked heels, prepare a mixture with equal quantity of glycerin, fresh cream and honey. Apply this mixture to the feet, especially to the cracked heels and let it stay on for 15 minutes. Wash off with warm water. You can apply this method for three weeks (before sleeping) to find smooth feet and heels.
* A fast and easy pedicure that can be done at home involves adding a few (four to five) drops of vinegar to four or five table spoons (40-50 grams) of curd and mixing it well in a dish. You should then rub this mixture well on the feet, ankles, heels and the soles of the feet especially between the toes. After allowing it to stay on for ten minutes you can wash off with warm water. This process helps to rejuvenate the skin on the feet, removing dead cells and stimulating blood circulation.
* If you suffer from cracks on your heels your feet will require regular care. Try this natural remedy every three days before bed time. Immerse feet in warm water to which 10 ml lemon juice and 20 ml coconut oil has been added. Then scrub the heel area after twenty minutes with a pumice stone. Dry thoroughly and apply a foot cream. You can try this once every week till you find relief.
* A simple homemade moisturizer for the skin especially the feet can be prepared at home easily. A mixture of rose water and glycerin (glycerin) in equal proportion can be prepared and stored, to be used when ever required, especially after foot care treatment. Replace this mixture every one month.

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There are many natural foods which are good for various ailments of the body. The following foods are extremely useful for a youthful looking skin. To ensure a youthful looking skin the following foods are useful. These are normal everyday foods that can greatly benefit your skin.

* Oranges contain vitamin C which is most essential to protect your skin from harmful ultraviolet rays. Vitamin C is also useful to prevent wrinkles by producing collagen in the skin. You can eat one whole fruit every day, regularly for beneficial effects.

* Sunflower seeds contain essential fatty acids that help the skin to secrete natural oils that lubricate it and prevent water loss. It also helps in keeping the skin soft and supple. It improves hair texture and reduces blackhead formation. You can take three teaspoons twice a week or use sunflower oil to cook your food in.

* Papayas are filled with the goodness of carotenoids releasing vitamin A and are nutrient rich. They have an anti oxidant effect and help in maintaining younger looking skin. You can consume 200-250 gms of the fruit per day.

* A great source of vitamins of the B group lies in whole Grains. They help in fighting skin infections and replacing dead cells in the skin. Niacin in whole grain helps skin cells to absorb nutrients and release energy. You can replace normal white breads with whole grain bread , biscuits and pasta with whole grain products.

* Green Tea is loaded with flavonoids and antioxidants. They prevent skin from being harmed by UV rays and free radical chemicals in the atmosphere. Green tea also prevents wrinkle formation and help remove blemishes from the skin.

* Pulses are a rich source of proteins that help skin glow. Pulses also help in controlling hair loss as they contain biotin. You can cook pulses in boiling water to release nutrients and enjoy a protein rich meal.

* Aloe Vera has many positive effects on the human body. The juice of this plant is very beneficial for patchy skin. It also helps to prevent acne and skin pigmentation. Simply take 30-40 ml of juice daily for better skin.

By incorporating the above foods in your diet you can be assured of smooth, wrinkle free skin. You may note that simply taking minerals and vitamins in pills will not help the skin. You must consume the hidden nutrients in the fruits that offer great benefits.

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Primarily found in bone, vitamin K is primarily used for preventing some forms of illness. Some cosmetic companies make use of this vitamin in eye and wrinkle creams to lessen the look of lines. Once it is absorbed into skin it helps to build up the skin around the wrinkle or line to actually erase the sight of them. Foods like green tea, asparagus, green leafy vegetables etc contain this vitamin.

Vitamin K is also useful for curing stretch marks and scars in addition to vitamin E. It also helps to fight against osteoporosis which is a condition described as having weak, thin and brittle bones. It is also essential to have this vitamin for the production of prothrombin that is essential for the clotting of blood. Taken in full this vitamin aids in promoting longevity.

Vitamin K also aids bone formation and repair. It also helps prevent certain kinds of cancers that affect the inner linings of the organs. Vitamin K has an important role in the intestines as it helps to change glucose into glycogen (carbohydrate) thus promoting healthy liver function. If this vitamin were not present it would result in abnormal or internal bleeding.

Although vitamin K is found in a lot of herbs and foods the majority of the supply of vitamin K is produced by “friendly” bacteria already present in the intestines. Alfalfa, kelp, nettle, oat straw and shepherd’s Purse are other herbs that contain this vitamin. Vegetables that are good in Vitamin K are cauliflower, cabbage, and Brussels sprouts.

Vitamins are very vital and form an important factor in our diet. You should pay good attention and thought to your food habits and while shopping for food items. We should not only pay so much attention to what goes on our skin, but also to what goes into our mouths and into our bodies. This will result in a healthy body and complexion in the long run. You are what you eat and this will surely show if you make the right choices instead of the wrong ones. Vitamin K in addition to other vital vitamins must be consumed everyday even by the aged people. Youngsters should also see that they eat a well balanced diet full of proteins, vitamins and minerals. As it has enough good properties one has to include vitamin K in their diet in sufficient quantities.

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