My Diet Formula

Tuesday, 30 April 2013

Top 10: Shoulder Exercises

Number 10 - Shoulder press machine

This one's pretty self-explanatory: have a seat, adjust the weight stack, and press over your head. Great if you're just getting started.

Number 9 - Upright row

Standing with your feet shoulder-width apart, grip the middle of a barbell with your palms facing in, raise the bar to your chin and lower it. Make sure that your back stays straight and that your knees remain relaxed.

Number 8 - Shrugs

Holding a dumbbell in each hand, stand with your feet shoulder-width apart, your arms by your sides and your palms facing in. Keeping your torso solid, raise your shoulders a few inches toward your ears, as if you were saying "I don't know," and lower them.

Number 7 - Bent-over lateral raise

Stand with your feet shoulder-width apart and bend over at the waist, holding a dumbbell in each hand so that your upper body is parallel to the floor, with your arms hanging in front of your body, palms facing each other. Making sure not to lock your elbows, raise your arms to your sides until your elbows and hands are in line with your shoulders (like you are trying to fly) and lower them.

Number 6 - Three-way shoulder press

Holding a dumbbell in each hand, stand with your feet shoulder-width apart and your arms bent at a 90° angle by your sides, so that your fists are out in front of you. Keeping the 90° bend in your elbows, raise your upper arms so that they form a "T" with your torso and your palms end up facing down. Keeping your arms raised and the 90° bend in your elbows, rotate your shoulders backward so that your hands end up above your shoulders, with your palms facing away from you. Then, press the dumbbells over your head and lower them. Retrace your steps by rotating your shoulders forward, until your palms end up parallel to the floor, and bring your elbows back to your sides.

Number 5 - Arnold press

Sitting on a flat bench with your back straight and your feet on the floor, hold a dumbbell in each hand, keeping your arms bent and your palms turned toward your face. Rotate your shoulders backward while raising and opening your arms -- turning your fists away from you -- and press the dumbbells over your head, in a smooth and controlled motion. Lower the dumbbells, returning to starting position.

Number 4 - Lateral raise

Pick up a couple of dumbbells and stand with your feet shoulder-width apart, arms down by your sides and palms facing in. Making sure not to lock your elbows, raise your arms no higher than your shoulders. Make sure that the movement originates in your shoulders and that your torso remains strong and still.

Number 3 - Front-side lateral raise

Standing with your feet shoulder-width apart -- with your arms straight down the front of your body, palms facing in, and holding a dumbbell in each hand -- raise your arms to shoulder height in front of you, so that your arms and chest form a 90° angle. Keeping your arms raised and your palms facing down, open your arms so that they form a "T" with your torso, then slowly lower them to your sides. Retrace your steps by doing a lateral raise, bringing your arms back in front of you and slowly lowering them so that you are back in your starting position, with your arms straight down the front of your body, palms facing in.

Number 2 - Military press

Stand with your feet shoulder-width apart, knees relaxed, and grasp a barbell with your palms facing in, hands shoulder-width apart. Bend your arms so that your palms are facing away from you and your hands are at shoulder height. Press the barbell over your head and lower it.

Number 1 - Pushups

I'm a big fan of pushups as they work your shoulders, chest, back, and abs at once. Perform them with your fingers pointing out at a 45° angle, make sure that you keep your back straight as a board, and go all the way down.

Saturday, 27 April 2013

What Is Measles? What Are The Symptoms Of Measles?

Measles, also known as Rubeola or morbilli, is a highly infectious illness caused by a virus - a viral infection caused by the rubeola virus.
Measles is an endemic disease; meaning it is continually present in a community and many people develop resistance. If measles enters an area where the people have never been exposed the result can be devastating.

What are the symptoms of measles?

Measles symptoms invariably include fever, together with at least one of the three C's (cough, coryza, conjunctivitis).

Symptoms will appear about 9-11 days after infection, and may include the following:
  • Coryza - runny nose.
  • Dry hacking cough.
  • Conjunctivitis - swollen eyelids, inflamed eyes.
  • Watery eyes.
  • Photophobia - sensitivity to light.
  • Sneezing.
  • Fever - this may be mild to severe and can reach 105F (40.6C) for a number of days. Fever may drop, and then rise again when the rash appears.
  • Koplik's spots - very small grayish-white spots with bluish-white centers in the mouth, insides of cheeks, and throat.
  • Aches generally all over the body.
  • Rash - 3 to 4 days after initial symptoms a reddish-brown spotty rash appears. The rash can last for over a week. It usually starts behind the ears and spreads all over the head and neck. After a couple of days it spreads to the rest of the body, including the legs. As the little spots grow many of them will join together.

What is the treatment for measles?

There is no specific measles treatment. If there are no complications the doctor will recommend plenty of rest and normal measures to control the fever and prevent dehydration (drink fluids). Symptoms will usually go away within 7 to 10 days.

If your child has measles, the following measures may help:
  • Fever - if the temperature is high try to keep the child cool, but make sure he/she is not cold. Tylenol (paracetamol, acetaminophen) or ibuprofen are effective in controlling fever, as well as aches and pain. Children under 16 should not be given aspirin. Check with your doctor about acetaminophen dosage - too much can harm the child, especially the liver.
  • Smoking - do not let anyone smoke near the child with measles.
  • Photophobia - as the child may be painfully sensitive to light, keeping the lights dim or the room darkened may help. Sunglasses may also help.
  • Conjunctivitis - if there is crustiness around the eyes gently clean with damp cotton wool.
  • Cough - cough medicines will not relieve the cough. Making the room more humid by placing a bowl of water may help the cough. If the child is over twelve a glass of warm water with a teaspoon of lemon juice and two teaspoons of honey may help. Do not give honey to babies.
  • Dehydration - make sure the child is hydrated. If the child has a fever he/she can become dehydrated more quickly. Encourage the child to drink plenty of fluids.
  • Isolation - while children are contagious they should be kept away from school and should not return to activities that involve human interaction. Non-immunized people who have never had measles should be kept out of the house.
  • Vitamin A supplements - studies have shown that Vitamin A supplements significantly help prevent complications caused by measles. Supplements are recommended for children with vitamin A deficiency and children under the age of two who have severe measles. Vitamin A deficiency is virtually non-existent in developed countries, but fairly common in much of the developing world. http://www.medicalnewstoday.com/articles/37135.php

Tuesday, 23 April 2013

How to put on Makeup

Apply Face Makeup

Start with a freshly-washed face, (and hands, too). Get a facial, or do one yourself. You want your face to be a clear and smooth canvas for you, the "artist," to do your art. Use a good deep-cleansing mask. Do not exfoliate if you have oily or sensitive skin. It will spread bacteria around your face from the already existing blemishes. Use antibacterial soap if you have acne. Also be sure that you replace the towel you use to dry your face every week. Lastly, apply toner by taking a cotton pad that has been dampened in warm water and sweep it over your face. Toner will restore the pH level of your skin and pick up any remaining dirt. Make sure you look pretty. Try thinking of a good cleanser that you can use. Then apply toner, and moisturizer.


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    Massage a light moisturizer into your face no matter what skin type you have. Always avoiding the eye area. You could also apply your moisturizer with your foundation brush or sponge if you have one. This will help oily skin dry, and dry skin become smoother. Wait a few minutes for it to soak into your skin.

     
Apply a foundation primer before you apply any foundation or tinted moisturizer. The foundation primer will smooth out the skin surface, make applying foundation easier, and make your makeup last longer.





 
Apply a sheer foundation that matches your skin tone. Tip: If a liquid foundation has SPF in it, it's NOT good for taking flash photography. Use the ones without SPF instead if you don't want to look too flashed out on your face.









To find the right one, go to the makeup counter at a local department store and have the artist there help you.

Wear illuminator to make your skin appear youthful and dewy compared with dull, matte makeup. Skin illuminator's come in powder, cream, mousse, etc. L'OrĂ©al®, Revlon®, Neutrogena®, and other brands make them - it's like make up with tiny particles that reflect light.



 



Use a makeup sponge or wedge, starting around the hairline and working your way down. (Use the wedge for this routine because you can be more precise about where the make up goes.) If you want a proper look that looks as if it has been done by a professional makeup artist, try using a foundation brush.
 
Remember to apply the makeup all the way down to your throat area and keep blending so you can't see where the make up ends. Nothing is worse than looking like you have a mask on your face.
 
Around the eye area, do very light strokes inward, toward the inner corner of your eye. Don't apply it to your upper eyelid. All of the professional makeup artists say not to apply foundation to this area. This is why you need a foundation that matches your skin. If you want foundation to darken your skin then try putting it above your eyes, and see what you like. Be gentle with this part, because the skin is very delicate and sensitive here.
 
Apply concealer to any red or discolored spots. In the corners of your eyes, where it's red, around the nostrils, and under the eyes (to make you look more awake) are good places for this. Do this after applying foundation, so you don't use too much. First apply the concealer, then pat very lightly with your finger to blend. Only apply concealer to the area that you want to conceal. Afterward, use the wedge to blend the concealer in with the foundation. Stand back away from your mirror to see if you have effectively concealed the areas. Try to stand about the distance away from the mirror that you stand away from people when you talk to them. Another way to conceal blemishes is to pat green concealer on the blemishes and red spots, then put foundation over top (the green reduces redness).




    Apply a loose powder all over the face using a powder brush. Pat it into the powder; then, with a paper towel, tap the brush so the excess falls off the brush. Lightly brush across the whole face. Use a powder puff (small) to apply powder on the upper lid. Apply a bronzer to your forehead, cheeks, and chin, to give a sun-kissed look,if wanted.



     
Highlight your brow bone, cheek bones, and cupid's bow by applying a light powder just below the brow, and to the highest part of your cheek.



 
Apply a small amount of blush to the apples of your cheeks. Smile so you can see the apple of your cheek. Start the application at the apple and drag the blush outward toward your temple, following your cheek bone. Blend the color down a bit below your cheekbone in towards your earlobe.




If you added too much color to the brush, use the clear side of your wedge to blend it in more until the color is faded out a bit. Your cheeks should have a hint of color. You don't want to look like a clown.
 
Contour your face, especially if you have "hidden" cheekbones. To do so you will need a brown tone of powder, don't make it ultra brown, but a milk-chocolatey kind of color. Apply a it on the brush and apply it under your cheek bones, starting from the temple and going down until underneath the apple of your cheek. Don't make it too obvious as it's meant to look like a shadow. Then, on top of your cheek bones take a white or really light skin tone powder and apply it, right between your eye and your cheek bone, again until the temple, and voila. You have cheek bones.



 
Take a fluffy powder brush and blend everything together, so that there are no visible lines or excess powders.

Saturday, 20 April 2013

How to pu on Makeup

Apply Eye Makeup
Line your eyes. Line it with a brown or soft black liner. For a more appealing look, apply liner with very light strokes to the upper lid, stroking toward the outer corner of the eye. To blend, use an angle brush. For a more natural look, dip the angle brush in some of your darker eyeshadow. Use a very light amount, or use the applicator tip. For the bottom lid, use a very light amount on the outer corner.


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Put on the eyeshadow. Most eye colors come with two or three colors on the palette. The lighter color is for the lid. The darker color is for the crease on the lid, just below the eye bone. Apply the lighter tone first to the lid, spreading upwards to near the crease. For this, use the applicator that came inside the package. For the darker color, using your eyeshadow brush, dip into eye color and tap the brush to lose the excess. Apply inside the crease of the eye. You can find the crease by looking straight ahead. Your eye makes its own crease. Blend the color toward the outer corner of your eye. Sometimes you can blend it around to the bottom lid, but very lightly. The lightest color is for under the brow bone. Use the applicator to apply right on the brow bone just under the brow line. Make sure to use the larger eyeshadow brush to blend all the colors.



 
Use eyebrow pencil color that is very close to your natural eyebrow color. Here you just want to fill in missing areas. (It might behoove you to visit a makeup person that can arch your eyebrows correctly. If you've never done it yourself, have someone do it for you.) Your eyebrow should look very natural. If you do apply eyebrow pencil to any part of your eyebrow, use the angled brush to blend it into your brow with very light strokes.



 
 
Use a lash curler before applying any mascara. There are several mascaras to choose from depending on the look you want. If you have short lashes, use a mascara that will add length; if you have thin lashes, use a volumizing mascara. Never pump your mascara brush in and out of the mascara. This causes air pockets. Dip the brush in the mascara once and lightly wipe off the excess onto a paper towel. Looking downward, apply to the top lash with upward strokes. Start with the inner part and work your way outward. Do both eyes with two coats, then let dry. After a few seconds, do the bottom lids. It's better to apply to the very outer part of the lash on the bottom lid. This will open your eye more. An inexpensive way to curl your eye lashes is to take the brush from an older mascara, and use it, after you've washed most of the mascara off.

Tuesday, 16 April 2013

Types of exercise

Aerobic exercise:
There are many types of aerobic exercise available so there is bound to be one that suits you.
  • Walking is great aerobic exercise for people of all ages. It puts little strain on your joints so it’s good if you’re just starting to exercise.
  • Cycling is good for improving your fitness and strengthening your upper leg muscles. It helps with balance and is also a good way of getting around more quickly than walking.
  • Swimming exercises your whole body and doesn’t stress your joints. Just make sure that you put in enough effort to increase your heart rate otherwise it doesn’t count.
  • Aerobics involves routines of exercises set to music with an instructor to guide you through and help make your workout fun. Why not make it a weekly thing and go with friends to keep you motivated?
  • Running burns more calories than walking and improves your fitness. You need hardly any equipment and you can vary your routes to make it more enjoyable.
  • Team sports such as football are an excellent way to stay motivated because the players rely on and support each other. There are plenty of team sports that need little equipment and they also give you a good opportunity to make new friends.
  • Strength (resistance) exercise:
  • Including appropriate resistance training in your exercise programme will help to improve your strength, posture and balance, and give your body a more toned look. Plus, muscle burns more calories than inactive tissue, even when you’re resting, so building up muscle will help you to stay a healthy weight – another bonus.Strength training involves moving your muscles against some kind of resistance, which is why you will hear it called resistance training. You can use rubber bands, free weights (such as dumb-bells), weight-lifting machines or simply your own body weight. Aim to do some strength training two or three times a week and work all the major muscle groups in your body. And don’t just go for the heaviest weight you can – find the right level at which you can do a set of eight to 12 repetitions of an exercise. If you haven’t done this sort of exercise before and are aiming to use heavy weights, it’s important to get professional advice so you don’t put yourself at risk of injury.Although you could join a gym or lift weights at home, lots of everyday activities such as carrying shopping or gardening can help tone and strengthen your muscles too.Flexibility exercise:
  • If you don’t regularly stretch your muscles, they are at risk of becoming shorter and less elastic. This reduces how much you can move your joints and increases stiffness and your risk of injuries, all of which reduce your quality of life. Aim to do some flexibility exercises for a few minutes every day that stretch all the major muscles in your upper and lower body.Yoga, Pilates and tai chi include many exercises that focus on suppleness and flexibility. You gently ease and stretch your body into different positions, and then hold these while concentrating on your breathing. You might be surprised at how much they can increase your flexibility and strength. They will also help you to relax, and improve your circulation, balance and posture.
  • http://www.bupa.co.uk/individuals/health-information/directory/t/types-exercise

Wednesday, 10 April 2013

Top 10 rules for fat-burning exercise

Fat loss exercise tips

Fat burning exercise on a treadmill

Be intense with your fat burning exercise

Don't be fooled by the so-called fat-burning zone. This is the misguided notion that working at a lower intensity is better for fat burning than working at a higher effort level (say, for example, walking instead of running.) The harder you exercise, the more calories you will burn and it is this that really counts when it comes to losing fat.

Choose your fat loss exercise carefully

There is no such thing as the 'ultimate' calorie-burning activity. Energy burned is dependent not just on the activity itself, but on how much effort you put in, how skilled you are at it, how long you do it for, and how often. So choose a fat burn exercise that you are going to do regularly and consistently. That means an activity that you actually enjoy (unless you want your workouts to involve untold misery and boredom!) and one that is practical and accessible.

Exercise larger muscles for greater calorie burn

Serious fat-burning activity uses the large muscle groups of the body – the thighs and bottom, chest and back. The greater the overall recruitment of muscle, the higher the calorie expenditure. So in your gym workouts, you are much better off using, say, the rower than one of those arm-cranking machines for maximum calorie burn.

Sustainable exercise development

To fire up the calorie furnace, fat-burning activity has to be sustainable for a reasonable period. So while skipping is great exercise, it's not much use if you can only do it for three minutes. The American College of Sports Medicine recommends 20-60 minutes per session, three to five times per week. It doesn't have to be continuous effort.

Interval training to maximise calorie burn

Interval training, in which you mix hard efforts with bouts of recovery, is one of the best ways of maximising calorie expenditure, improving aerobic fitness and making use of limited time. To get the most out of an interval session, ensure that you work outside the comfort zone on the efforts and ease right off during the recoveries. Try a 2:2 rest/work ratio to start with.

Carry the exercise load

Activities that are weight bearing, such as walking and running, use more calories than those in which your weight is supported (such as swimming or cycling), simply because you have to shift your own body weight against gravity.

Running on empty?

You may have heard that exercising on an empty stomach in the morning burns more fat. It is true that the body has to rely on fat stores if you don't break the overnight fast, but then again, the lack of a ready energy supply may mean that you don't work out for as long, or as hard, as you may have otherwise done.

Go for the afterburn

One of the best things about exercise is that the fat-burning benefits continue long after you’ve got out the shower. This 'afterburn' (increased calorie expenditure) is far greater following exercise at 75% of maximum heart rate, or higher – another reason to eschew those low-intensity workouts!

Increase exercise intensity

If you want to keep seeing results in your fat-burning programme, you must keep increasing the intensity. This isn’t the same as increasing your effort, because as you get fitter, your body will be able to cope with increasing demands. If you rest on your laurels, the benefits will begin to tail off.

Keep moving to burn fat

Maximise your daily fat burning by moving! Researchers at the Mayo Clinic have found that leaner people tend to stand and move more than overweight people in normal daily life. Their ‘non-exercise activity thermogenesis’ (NEAT) was as much as 350 calories higher each day. So don't just sit there, wiggle your toes, shake a leg, get up regularly and move your body! http://www.realbuzz.com/articles/top-10-rules-for-fat-burning-exercise-gb-en/

Saturday, 6 April 2013

What is Glucose and How Does it Affect Us?

Glucose is a form of simple sugar, which is a carbohydrate. Our cells need it for energy. Glucose is important for cellular respiration. Chemically, glucose is made up of six carbon atoms, twelve hydrogen atoms, and six oxygen atoms. Naturally, glucose can be found in plants and is one of the products needed for photosynthesis. Glucose is found in fungi and starchy plants. Animals synthesize glucose in the liver and kidneys. Commercially, glucose is found in food products such as corn, rice, wheat products, and potatoes.
What does glucose do?
Glucose is an energy source for the body. It is the main source of energy for the brain, and when glucose levels are low, person's mental abilities may be impaired. We get most of our glucose from sugar and starchy foods. Our bodies break down these foods and convert them into glucose.
What happens if I consume too little glucose?
People who consume too little glucose (usually by not eating enough food in general) become hypoglycemic. This results in low energy levels and can lead to fainting.
What happens if I consume too much glucose?
Since glucose is distributed through our bodies by our bloodstreams, where it meets and reacts with insulin, ingesting too much glucose will overwhelm the body. When the body's glucose level is too high, the body becomes hyperglycemic which means you have too much sugar and too little insulin. Hypoglycemia and diabetes are disorders that that result when the body cannot regulate glucose and/ or insulin levels, and can happen after years of consuming too much glucose.
How does too much glucose lead to weight gain?
The body converts excess glucose into fat and stores it in the body. Some foods convert to glucose quicker than others convert and are more readily stored as fat. These foods are known as '˜bad carbs' and are usually processed such as white rice, enriched pasta and breads, and most baked desserts.
Will lowering the amount glucose I consume help me to lose weight?
While lowering your glucose (or carbohydrate) levels will help you to lose weight, and probably lose it quickly (Atkins Diet), such a diet is almost impossible to maintain over the long run. It is wiser to consume fewer foods that will quickly convert to glucose such as sugars, and processed grains. Whole grain foods and most vegetables should be eaten regularly along with sources of proteins and fats for a balanced diet.http://voices.yahoo.com/what-glucose-does-affect-us-820213.html?cat=5

Tuesday, 2 April 2013

How To Put On Makeup In 10 Steps

1. Cover Scars
Use a high pigment cosmetics concealer and cover scars, acne scars, red discoloration and any dark under eye circles. If you are under the age of 20 then most over the counter products will work for you. If you are dealing with severe discoloration, then a professional product will work better.
2. Apply Foundation
Pour a little foundation into the palm of your hands. Apply it with your fingers just like professional makeup artists do. The technique is explained on the makeup application tipspage.
3. Eye Shadow
Apply your eyeshadow using the tips on how to put on eyeshadowthe easy way. You want to apply it for a natural look or a classic look for every day wear. It only takes one brush and a good eyeshadow or makeup palette to get it perfect.
4. Eyeliner
Apply eyeliner with the tips on the how top put on eyeliner page. It’s the real method model’s use. Once you know how to do it the easy way it will enable you to go on to use just about any type of eyeliner product out there.
5. Eyebrows
Not every woman needs to fill in their eyebrows, but if you do then do it now. Eyebrow kits work great, or you can use matte eyeshadow. The choice is yours.
6. Mascara
Apply one coat of mascara and if you want thick beautiful eyelashes then use the technique for applying smudge proof mascara. If you make a mistake don’t worry about it. It’s natural to make mistakes when you are first learning how to put on makeup. If it smears then take a cotton swap dipped in baby oil and remove the dot.
7. Lipstick
Line your lips and fill in with a natural lipstick color. Then apply your lip gloss over the product to make your lips look fuller.
8. Powder
Using sheer powder sets your makeup so it will last longer. Not all makeup requires this. If you need it, use a mineral veil or a yellow makeup powder.
9. Blush
Blush is the last pop of color. The reason it comes last when you are learning how to put on makeup is because this is the one product that many women tend to overdo. You should only need one light swipe of powder blush for daytime wear. Blush is worn over powder unless it is a cream blush. (Cream blush is applied before you powder.) If you find that your blush is too dark, then take your mineral veil and go over the area lightly.
10. Bronzer – The Optional Step
The last step in learning how to put on makeup is optional – bronzers. A very light whisk of bronzer looks great on most women. If you are using it, then keep it light for the most natural look. http://www.makeupnotebook.com/howtoputonmakeup.html
If you suffer from discoloured or pigmented skin this site offers help http://tiny.cc/zfycuw