10 easy ways to cut out calories

How to eat less and lose weight without feeling deprived

Losing weight can be hard work, especially when your stomach is rumbling and you’re craving your favourite treats. However, cutting out calories needn’t be quite as difficult as you think. Here are 10 almost effortless ways to cut back on calories without feeling as though you are missing out.

Calorie saver 1: Buy a non-stick pan

Cooking meals from scratch is one of the most effective ways to save on calories. However, by paying attention to what you are cooking with, you can easily cut out even more. Cooking with oils can add literally hundreds of calories on to a meal (with most oils containing around 120 calories per tablespoon), often without contributing vastly to its taste. To cut down on unnecessary calories, invest in a non-stick pan which requires much less oil or, in some cases, none at all.

Calorie saver 2: Recreate your favourite treats

Making homemade versions of your favourite treats can help you to save on calories without compromising on taste. By making your own treats, you are in charge of what goes into them and can make ingredient swaps to further cut the calorie content. For instance, try swapping sugar for agave nectar (which is sweeter than sugar, so you will need less), replacing cream with evaporated milk or yoghurt, and using low fat coconut milk in your favourite curry. Cooking also burns off more calories than opening a packet, making this a great calorie-saving way to treat yourself.

Calorie saver 3: Spice up your meals

If you’re looking to reduce the amount of calories in your meals, using more spices, herbs and chillies in your food can help. Adding herbs and seasonings to your meals can add extra flavour to your food and give your meals a kick, without adding any extra calories. As an added bonus, chilli peppers and spices such as cinnamon, cayenne, black pepper and ginger can actually promote weight loss, helping you to burn off any superfluous calories consumed.

Calorie saver 4: Skip the condiments

If you consider yourself a healthy eater yet you still can’t ditch those extra pounds, it may be time to look at what you are eating alongside your meals. Oily and sugary dressings, dips and sauces can add a surprisingly high amount of calories on to what is otherwise a healthy and low calorie meal. Avoid those sneaky calories by opting for smaller amounts of low calorie condiments such as balsamic vinegar, salsa or brown mustard, or try skipping these extras entirely.

Calorie saver 5: Buy smaller plates

While you may only eat three daily meals, many of us have grown used to eating much larger portions than we actually need, meaning that you could be consuming the equivalent of six or more standard serving sizes each day. As many of us feel compelled to eat large portions simply because they are there, help yourself to resist temptation by only purchasing small portions of your favourite treats – even if the bigger ones do seem like good value for money! Also, try swapping your plates, bowls and glasses for smaller ones, which will help you to control your serving sizes.

Calorie saver 6: Chew more slowly

It generally takes a minimum of 20 minutes for your body to register feelings of fullness, meaning that the more quickly you consume your meals, the more you will feel compelled to eat before you start to feel full. Research results published in the American Journal of Clinical Nutrition found that those who chewed each mouthful 40 times ate nearly 12 per cent fewer calories than those who chewed just 15 times, so try taking your time over each mouthful to help cut back on calories.

Calorie saver 7: Cut back on liquid calories

While many of us pay attention to what we eat, we often ignore those calories consumed in liquid form. However, these could add up to a significant amount of your daily total. While alcohol is the main liquid calorie culprit, soft drinks, fruit juice, smoothies and many hot drinks can also contain a vast amount of calories, and often next to no nutritional value. To reduce your calorie intake without changing what you eat, try swapping calorie-rich drinks for herbal tea or water. Alternatively, replace milky lattes for skinny versions and fizzy drinks for fruit juice diluted with sparkling water.

Calorie saver 8: Get more sleep

For a truly effortless way to cut back on your calorie intake, research suggests getting more sleep could do the trick. A study by Columbia University found that when people are sleep-deprived they eat almost 300 calories more a day than when they have had adequate rest. It is thought that this is because lack of sleep stimulates the production of our hunger hormone, ghrelin, while also lowering levels of leptin; the hormone that makes you feel full.

Calorie saver 9: Choose filling foods

If you want to eat fewer calories but still feel full, you need to be smart with your food choices. Opt for more filling foods rich in protein and fibre; both of which can help you to feel fuller for longer). Also, opt for ‘bulky’ foods which will fill up the stomach without you taking in a lot of calories. Experts at the University of Sydney developed a ‘Satiety Index’ based on how long foods will stop you from feeling hungry, and identified the most filling foods as potatoes, fish, oats, apples and oranges, wholewheat pasta, beef, beans, grapes, wholemeal bread and popcorn.

Calorie saver 10: Pay attention to your meals

Many of us consume an unnecessary amount of calories simply because we are not paying attention to what we are eating. According to research findings published in the British Journal of Nutrition, eating when distracted can cause you to ignore your body’s signals that you’ve had enough, leading you to eat more than you normally would. To cut your calorie intake, try to eat at the table, rather than in front of a TV or computer screen, and learn to really savour your food.

 Source: Realbuzz

10 things to incorporate in Your Home and Decor for Good Health

With the launch of Lifebuoy's Global Handwashing Day campaign, Dentist and Post Graduate in Hospital and Health Management, Dr.Garima Malik, brings forth some innovative ideas that you can incorporate in your home decor for good health.

By Dr. Garima Malik

Introduce health and wellness into your homes through the colour of the walls, furniture, painting, candles and other such things. With evolving trends of home décor, the key is not to just do up your place aesthetically but also 'healthily'.
 
Here are some out of the box ideas that will spruce up your living space and also spread health and harmony.
 
Colour it right 

Colours influence us in more than one way by playing with our moods, health and lives. Green is considered calming for the eyes, Orange spells unlimited joy, and Yellow is known to uplift mental health. Since bright colours pump up stress levels, they are not recommended for bedrooms. On the contrary, a living room cannot be dull, as it will create a negative atmosphere. Follow the colour scheme closely. Use paints that are free from harmful chemicals like the Volatile Organic Compounds, which are known to cause breathing problems, headache and nausea.  
 
Lighten up 

Both natural and artificial light affect the quality of air in the house. Smart lighting is important for good health. Fluorescent lights or deficiency of sunlight has proved to have harmful effects on human behaviour, learning abilities and overall development. So, make sure your home is well lit and aired for the constant flow of energy.
 
Spray good health

A humidifier sprayed in the home adds moisture to dry or heated air and keeps your skin, mouth, and nose lubricated. But, its overuse can lead to the growth of mold, fungi and mites. Also make sure the humidifier is clean so that it prevents the entry of germs and dust in the house.

Furniture First 

Installing the wrong or uncomfortable furniture can cause backache, sprain, neck pain, poor blood circulation and fatigue. Thus, furniture must be selected after recording the requirements of every family member properly to ensure better health of one and all.
 
Care for carpets

Choosing the right carpet not only jazzes up the place, but also makes it comfortable for the family to sit and talk. Talking of its material, one must avoid synthetics like polyester and nylon, as it may contain harmful, toxic ingredients carried from its manufacturing process. Using flame-resistant, chemical-free, natural fibres is important. Apart from this, Use baking soda to deodorize the carpets. Vacuuming at home or sending carpets for regular cleaning is also important.

The green effect

Plants are air purifiers, as they supply oxygen. They are not only used for decorative purposes, but also as mood enhancers. Creeping plants should be removed as they indicate an unclean home. Keep that garden lush and green with colourful flowers that are a pleasure to grow and watch. While the likes of Grape Ivy and Bromeliads are easy to maintain, orchids, mini roses and violets can be quite difficult.
 
Smelling good

It has been found that good aroma helps to reduce anxiety, depression, tension, and pain. Candles and lamps bring positive vibes and thus create a positive atmosphere at home. So, light up your home with your favourite scented candle to soothe yourself.
 
Feng Shui 

Feng shui means wind and water, and both elements are very important for human life. Thus placing Feng shui products in the right place at home brings good health.
Wind chimes at doors or gardens bring good fortune and their sound help in increasing concentration.

Sleep Smart

There is nothing like a good night sleep. Whenever you want to wash your bed sheets, allow the mattress also to be exposed to fresh air by opening the windows. Though bed linen made from synthetic fibres is affordable and durable but it is not suitable for warm and humid weather conditions. Therefore, it is always better to use organic cotton and other natural materials.
 
Art Unlimited

Picking up the right artwork can also promote good health. It is seen that vivid pictures, beautiful landscapes depicted in art forms can help lower your blood pressure and heart rate. Paintings are now also being created using real medicinal herbs like Sanjeevani which have therapeutic effects.
  
Thinking of buying a new house or redecorating the old one? Choose décor options that enhance your mood and turn your space into a healing haven.

Source: Yahoo!

Health Benefits Of Honey

Honey is considered to be an elixir of life. This lustrous brown liquid works wonders for your health in more than one ways.

1. Immunity booster

The antioxidants and anti bacterial properties that honey contains, aids the improvement of the digestive system. Consuming this liquid can help boost your immune system and keep you healthy and fit in life.

2. Skin Care

Variety of beauty products available in the market contains honey as their prime ingredient. Honey not only helps to smoothen your skin but also keeps acne at bay. The anti-bacterial properties of this liquid can give your skin a nourishing look and feel.

3. Aids Weight Loss

Experts recommend eating honey mixed with warm water every morning. This unique combination helps you digest the fat in your body and aid the weight loss process.

4. Cancer preventive properties

Honey contains a number of antioxidants and flavanoids that help diminish the risk of a few types ofcancer. These antioxidants kill the collagen in the body.

5. Vitamins and Minerals

Honey is rich in a number of vitamins and minerals too. Vitamin C, Calcium and Iron are primarily derived from this golden ingredient.

6. Relaxes the throat

A commonly known benefit of eating honey is the soothing effect it provides to the throat. You must consume it or gargle with a honey and water mixture when you have a sore throat. It is known to kill the infection causing bacteria, reliving you of the irritation.

7. Healing Properties

Honey is considered to be a natural healer when applied to wounds. It cures the wound by killing the bacteria and cleans the infection too. The antibacterial property it contains does this magic to any kind of injury.

8. Induces Sleep

Enjoying a sound sleep is a problem for many especially amongst the older people. Drinking a glass of warm milk mixed with honey can solve your problem. This mixture is known to soothe you and induces sleep too.

Consuming a spoonful of honey on a daily basis can help you extract a number of golden benefits from this thick liquid. Making this tad bit effort can shower your body with miraculous benefits and promise a healthy life too.

Source: Yahoo!

Dengue: Symptoms, causes and treatment

The alarming rise in cases of dengue across cities in the country has become an increasing cause of worry. It now more important than ever to be aware of the risk factors, and protect yourself. Prevention in this case, is truly better than cure.

What is dengue?
Dengue is a disease caused by a family of viruses that are transmitted by mosquitoes. Dengue cannot be spread directly from person to person, i.e., is not contagious. A person can only become infected by the bite of a mosquito that is infected with the dengue virus. It is important to note that these mosquitoes bite during the daytime as well as nighttime. 

Symptoms
Dengue usually begins with chills, headache, pain while moving the eyes, and backache. Persistent high fever is characteristic of dengue. Other symptoms to watch out for are exhaustion, backache, joint pains, nausea, vomiting, low blood pressure and rash.

Treatment
Because dengue is caused by a virus, there is no specific treatment for it; treatment of dengue is typically concerned only with the relief of symptoms. People who show the symptoms mentioned above should immediately consult a physician. It is important to drink plenty of fluids, stay hydrated, and get as much rest as possible.

Dengue hemorrhagic fever (DHF)
DHF is a more severe form of dengue and can be fatal if untreated. It tends to affect children under the age of ten, and causes abdominal pain, hemorrhage (bleeding), and circulatory collapse (shock).

Prevention
There is no vaccine to prevent dengue. Prevention of dengue requires eradication of the mosquitoes that carry this virus. This means high standards of hygiene and sanitation. Avoid areas littered with garbage. All containers of stationary water (like drums or buckets) should be covered or discarded, including flower vases and pets' feeding bowls. If your area is infested with mosquitoes, wear long sleeves, use mosquito repellants and fumigate if necessary.

Source: Yahoo!

10 Hygiene Rules to Teach Your Kids from an Early Age

Maintaining good hygiene for kids is easier said than done. However, in order to gift your child a healthy life ahead, you must teach your kid these basic hygiene rules.

Kids generally have a tough time keeping up with hygiene, and when you ask them to clean up, you are not sure if your request is going to be met or not. After all, children's reactions can often be as unpredictable as the weather. However, irrespective of whether, they like to wash up or not; it is of utmost importance for them to learn personal hygiene. Make sure to teach your child these ten hygiene rules as early as possible.

Washing hands
Encourage proper hand washing before and after meals, after using the toilet, and upon their return from outdoors. Fill the bowl with warm water and coach your child to rub his/her hands thoroughly with soap and thereafter rinse and dry. Consider making it fun with towels and soaps having cartoon or animated characters on them. Washing your hands frequently is an ideal way to prevent germs from spreading.

Oral hygiene
Teach your kid to brush his/her teeth twice a day to prevent tooth decay and gum diseases. It is advised to supervise your children until they are capable of doing it themselves, and until you are sure that they will not skip the practice. Demonstrate how to brush both sides of teeth and top of the molars. Brushing teeth is only half the cleaning. Flossing is the other half. One of the secrets why many Americans have healthy teeth even at 80 is the daily flossing.

Bathing 
Like adults, kids must also take a bath daily in order to stay clean. Although, your young one may not be quite ready to bathe on his/her own, you should encourage your child to get more responsible about his/ her cleanliness. Try to make bath time fun and enjoyable by adding bubbles to water or using bath toys.

Short nails
Keep your child's nails short and clean. Longer nails trap dirt and considerably increase the chances of spreading germs. If, like most parents, you often find it difficult to clip your child's nails, do it when he/she is distracted watching television, or when asleep.

Keep it private
Playing or touching his private parts is not just unhygienic, but also embarrassing when done in public. Calmly explain your child the difference between private and public, and point out those things that do not make up for a good public display.

Wiping up
Hygiene is not just about washing hands after using the toilet; wiping the bottom and flushing the toilet is also a part of the rule. Use wet toilet wipes to teach your child how to clean himself.

Hair washing
Even though washing hair every other day is the best, encourage it at least twice weekly. This helps to prevent scalp problems, dandruff issues, and hair odour.

Sneezing
Teach your child to sneeze or cough into a tissue or handkerchief. A tissue is the best because it can be disposed of immediately. If a handkerchief is used, it should be changed two or three times a day. This will not only help in keeping personal hygiene, but will also help to prevent the transmission of germs from one to another. Discourage nose picking.

Clothing
Wearing clean and comfortable clothes is very essential to maintain personal hygiene. Make sure your child changes into fresh clothes at least three times a day- morning, evening, and during bedtime.

Ear Picking
Just like cleaning any other part of the body, cleaning earwax is also very important. If ignored, it can impair your child's hearing. Teach him to clean up his ears regularly using a fresh cotton bud and discourage ear picking with fingers. Make sure that you supervise this task initially. If earwax is left to build, it can lead to serious medical issues.

These are some of the hygiene rules you should teach your kids from an early age in order to give them a healthy start. As kids often imitate their parents, you must become a role model by incorporating these habits in your routine.

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Source: Yahoo!

30 Ways to Prevent Diabetes

Diabetes can be a difficult ailment to deal with. However, with proper control, its symptoms can be prevented from surfacing. Here are some steps, to keep you from contracting diabetes.

1. Weight Management

Taking control of your weight is the first step in warding off chances of developing diabetes. A controlled weight not only helps to keep blood-sugar levels in check, but also maintains overall well-being.

2. Exercise

Proper exercise is the key element in maintaining optimum health. Studies have shown that exercise improves the blood flow and clears sugar levels in the blood. This results in higher metabolism and lower risks of diabetes.

3. Avoid Trans-Fats

Trans-fats lower the body’s capability to absorb protein, withholding insulin secretion in the body. This marks an increase in the blood-sugar levels. Avoiding trans-fat containing processed foods will help keep risks of diabetes, at bay.

4. No Sugar

Moderate consumption of sugar will keep blood-sugar levels in check. However, rampant consumption of unnaturally sweetened processed foods will inhibit insulin production and result in the onset of diabetes. Thus, avoiding sugar wholly will be the best approach in the prevention of diabetes.

5. No Refined Carbohydrates

Avoid white rice, pasta, popcorn, rice-puffs and white flour, if you wish to control your blood-sugar levels. During diabetes, the body loses its ability to assimilate complex carbohydrates, causing a rampant sugar deposition in blood as sugar. Avoiding the above-mentioned complex carbohydrates will ensure that your insulin production stays unaffected.

6. Fibre

A fibre-rich diet is highly conducive to controlling blood-sugar levels. The absorbed fibre tends to absorb the sugar in the blood and facilitate insulin secretion to normalize diabetes. Consuming whole-wheat and multi-grain products will load up the body with fibre.

7. No Smoking

Smoking increases chances of contracting diabetes, since it begins to affect cardiovascular health and hormonal secretions in the long run. Carbon deposition in the blood results in inhibited absorption of assimilated nutrients. Giving up your smoking habit will, thus, boost your health and keep diabetes away.

8. Fresh Fruits

Natural fruit sugars are the best options, as dietary supplements, since they provide all the necessary vitamins and minerals required. Studies have shown that an adequate intake of Vitamin A and C maintains blood and bone health. Include fresh citrus fruits like oranges, apples, pineapples, grapes and lemons in your diet. Consume bananas in moderation, since their sugar structure is more complex than that of citrus fruits.

9. Fresh Vegetables

Fresh vegetables are rich sources of iron, zinc, potassium, calcium and other essential nutrients. These nutrients restore the balance and aid in overall cardiovascular and nervous health. This prompts the body to assimilate proteins and produce insulin in an optimum level.

10. Green Tea

Green tea is nothing less than a miracle cure for ailments. Consuming a cup of unsweetened green tea regularly will rid the body of free radicals and let the antioxidants, contained within, normalize the blood sugar levels. This will aid in reducing diabetes and help keep the chances at bay.

11. Coffee

Although caffeine has been known to increase chances of cardiovascular ailments, a moderate consumption tends to curb the increase of blood sugar levels. Caffeine has been known to suppress hunger pangs, which in the long run can curb an unruly sweet-tooth syndrome, from loading up the body with unnecessary calories.

12. Small, Frequent Meals

High metabolic rates are highly conducive in maintaining blood-sugar levels and nothing keeps metabolism more fired up than consuming small portions, frequently. Studies have shown that frequent meals result in greater absorption of nutrients and lesser deposition of fat. Without fat deposition, the insulin secretion is normalized.

13. Cardiovascular Health

With an onset of diabetes, cardiovascular health is the first aspect to be affected. Without proper care, diabetic patients develop heart ailments within a short span of time. In order to keep their diabetes in check, they need to monitor their cholesterol levels closely. Through proper medication, diet and rigorous exercise, one can keep their heart healthy.

14. Avoid Red Meat

When consumed in excess, the polyphenols in red meat tend to raise blood cholesterol levels. Red meats, due to their complicated protein structures are digested much slowly. Thus, consuming red meat tends to bring down the metabolic rate and hinder insulin secretion.

15. Cinnamon Powder

Powdered cinnamon, apart from spicing up your foods, has the ability to lower blood sugar levels, as well. Take a pinch of cinnamon with warm water every day and kiss diabetes goodbye.

16. Stress Management

Oxytocin and serotonin are responsible for keeping the nerves functioning on optimum levels. The release of adrenaline under great stress, on the other hand, tends to disrupt insulin secretions. Doing away with stress is, therefore, the most potent way of minimizing the harmful effects of high-blood sugar.

17. High Protein Diet

A diet high in protein is extremely conducive in maintaining energy levels in the body, since people with risks of diabetes are recommended to stay off diets with complex carbohydrates and high fat content. Not only does it aid in normalizing the wear-and-tear of the body, but also maintains a high metabolic rate.

18. Avoid Fast Foods

When it comes to epitomizing bad health, fast foods grace the very top of the pyramid. Not only are they replete in excessive salt, processed sugars and complex carbohydrates but are also steeped in unhealthy oils containing trans-fats. In order to maintain healthy blood-sugar levels, cutting down on fast-foods is a must!

19. Regular Blood-Sugar Checks

Keeping tab on your blood sugar levels is an excellent way to monitor your chances of contracting diabetes. Buy a blood-glucose monitor to be more hands-on in the testing process. These devices require a small sample of blood to determine if your sugar levels are within control or not.

20. Regular Consultation

An ailment like diabetes requires constant check-up. Careful diagnosis keeps blood-sugar within the optimum levels. Since monthly check-ups and blood tests will determine the appropriate dosage to cure one of diabetes, setting up regular consultations with your doctor will be the best option to resort to.

21. Sleep Well

A good night’s sleep is as essential for proper health, as food or exercise. Studies have shown that adults sleeping for 7-8 hours every night have experienced lesser chances of contracting diabetes in the long run, than those who sleep for fewer hours. The science behind it claims that sleep calms the brain and facilitates the normal hormone secretion. Lack of sleep upsets the normal hormonal balance.

22. Avoid Salt

Moderate salt intake is the key factor in controlling diabetes. Salt is responsible for tempering the osmotic balance of the body, which when upset, tends to give rise to various hormonal anomalies. Its ability to hinder insulin production tends to aggravate risks of Type-2 diabetes.

23. Take Care of Bruises

In diabetes, the immune system of the body is rendered weak, which means that minor injuries don’t tend to heal easily. Thus, unexplained cuts and bruises are primary physical signs of high blood-sugar levels.

24. Drink Water

Water tends to mobilize the high sugar content in blood and thereby helps in preventing aggravation. Drinking 2.5 litres of water, on a daily basis, will not only regulate physical functions but will also lower chances of cardiovascular and diabetic ailments.

25. Lean Meat

Lean meats are great substitutes for non-vegetarians under diabetes risk. The high protein content is essential to sustain physical well-being, since fats and high-carbohydrate diets are out of the question.

26. More Calcium

Consuming optimum amounts of calcium, whether in supplement form or in diet, can reduce chances of contracting diabetes. Studies have shown that people consuming 500 mg in supplement form have experienced 25% less chances of developing Type-2 diabetes.

27. Vinegar

Vinegar is an excellent dietary compound responsible for diluting concentrated sugar-levels in the blood. Studies have shown that two spoonfuls of vinegar before a meal can reduce the glucose influx.

28. Soy

Soy proteins are one of the miracle cures for reducing diabetes among crucial patients. The isoflavones contained in them reduce the sugar content in blood and keep the body nourished, while accumulating much fewer calories, when compared to other foods.

29. Skip Aerated Drinks

Colas and other aerated beverages are replete with excessively high sugar content, which is detrimental to the existing blood-sugar levels. Its sugar content is also a rampant source of empty calories, which hinders the physical ability to assimilate nutrients.

30. Sunlight

Studies have shown that moderate exposure to sunlight boosts the physical synthesis of vitamin D, which is essential for doing away with insulin resistance in the body. Lack of Vitamin D results in low insulin production. While soaking up the sun might sound like an excellent yet easy remedy, to reduce diabetes levels, one must pay attention not to overexpose themselves to avoid risks of skin cancer.

Diabetes is completely manageable, if handled with dedication and care. By following the above-mentioned steps, one can steer clear of the harmful effects of diabetes.

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Source: Yahoo!

Stand Up 2 Cancer: 5 Ways to Lower Your Risk of Cancer

Cancer rates may be declining slowly, but deaths from certain types of cancer are still on the rise, and more than 1,500 people in the United States still die from it every day. Stand Up 2 Cancer is determined to accelerate and innovate cancer research, so that patients can have access to new treatments quickly, and scientists can find a cure. Their telethon tonight (8 p.m. ET, on Yahoo.com and elsewhere) is dedicated to raising money and awareness for the fight against cancers of all kinds. 

"This broadcast has become a global call-to-action for all those touched by cancer," Gwyneth Paltrow, who is one of the telethon's executive producers, said in a statement. "Like so many people, I know what it's like to lose a family member to this disease, and I'm honored to stand up in my father's memory." 

Since 2008, the organization has given out $109 million to fund hundreds of scientists working toward finding a cure for cancer. (Their funding is administered by the American Association for Cancer Research; you can donate at StandUp2Cancer) Tom Hanks, Halle Berry, Justin Timberlake, Sofia Vergara, Gabrielle Douglas, Matt Damon, Julia Roberts, Coldplay, Alicia Keys and other recording artists and celebrities will perform during tonight's telethon. 

"We now understand the very biology that drives cancer," the organization points out on its website. "With knowledge gained from the mapping of the human genome, we can target the genes and pathways that are involved in turning normal cells into cancerous ones. We are on the brink of possessing a toolbox full of new, advanced therapies just waiting to be adapted to benefit patients." 

According to the World Health Organization, at least one-third of all cancer cases are preventable. Here are five easy steps you can take to lower your own risk of cancer: 

Use sun protection. Skin cancer accounts for nearly half of all cancer cases in the United States -- more than 2 million cases a year, The American Cancer Society notes. While a little bit of sun exposure helps your body produce vitamin D, too much exposure can quickly lead to melanomas and worse -- even for people with darker skin. Slathering on sunscreen (you should use about a shot-glass's worth to cover your whole body) whenever you're outdoors can help protect your skin from damage and reduce your risk of skin cancer. 

Watch what you eat. A new study shows that organic food is not more nutritious than conventional food, but organic options can lower your exposure to some cancer-causing pesticides. (The "Dirty Dozen" and the "Clean 15" lists can help you decide when buying organic does or doesn't make sense.) And certain foods -- blueberries, kiwis, cantaloupe, garlic, green tea, and fatty fish, among others -- are high in compounds that can help protect against different types of cancers. Also: Drinking plenty of water can help cut your risk of bladder cancer, and reducing your alcohol intake (especially if you're male) can reduce your risk of mouth and oropharynx cancer. 

Don't smoke or chew tobacco. "Using any type of tobacco puts you on a collision course with cancer," the experts at the Mayo Clinic warn. Smoking has been linked to lung cancer, of course, but also to cancers of the bladder, cervix, stomach, larynx, esophagus, and kidneys. Chewing tobacco has been linked to oral cancers and cancer of the pancreas. (Want to quit smoking? Yahoo! Shine has some tips.) 

Watch your weight. If you're overweight, losing just a couple of pounds can help reduce your risk of several types of cancer. A recent study by Dr. Anne McTiernan at the Fred Hutchinson Cancer Research Center in Seattle found that overweight, post-menopausal women who exercised moderately for just three hours a week were able to drop enough weight to lower the levels of circulating estrogen in their bodies which, in turn, lowered their risk for developing estrogen-sensitive breast cancers. 

Get screened regularly. Catching cancer early can be the key to successful treatment, so it's important for men and women to stay on top of routine screenings. Guidelines for mammograms and pap smears have changed in recent years. And the U.S. Centers for Disease Control and Prevention recommend that both girls and boys get the HPV vaccine to protect against contracting or transmitting the virus that can cause cervical cancer. 

Source: Yahoo!

The Only Move You Need to Whittle Your Waist

Trendy peplum dresses and tops may not be the corsets of yore, but they definitely accentuate your waistline and hips. Throw the spotlight on your trim middle with a move that targets your whole core. (It works for skinny jeans, too!) 

All you really need is one great lower body toner to trim your tummy, says Klara Bella, a yoga and Pilates instructor at Zooga Yoga in Culver City, California. Incorporate this multi-tasking move into your regular routine 3 to 4 times a week to "work your deep core muscles and engage the oblique muscles, which will help slim down your waist."

Sideline Leg Lift 
Lay down on the left side of your body, staying in a long line from the crown of the head to the toes. Stretch your bottom arm out and lay your head down. Bending the top elbow, place your top arm's palm on the mat in front of you. 

Keeping your big toe joints touching, flex your feet at the ankles. Lengthen through the inseam of the legs as you send the sit bones toward the heels to create space in your lower back. Draw your lower abdomen in toward the spine to stabilize it and stack the hips. Slide your shoulderblades down your back away from your ears as you draw the ribs in. Inhale, lifting the top leg a couple of inches away from the mat. 

Keep lengthening through your heels. Exhale, hugging the belly button to the spine and pull the ribs in towards each other as if you were wearing a corset. Lift your bottom leg to meet the top one. 

Pause with no inhale. Firing from the belly, exhale even more. Lift both legs higher simultaneously and pause with no inhale again. Exhale even more, lowering both legs down and resisting the descent. Inhale. Do 8 to 10 reps then repeat on the other side. 

Source: Yahoo!

How to Help Someone Having an Heart Attack

You can significantly increase the chances of survival of a person having a heart attack if you know what steps to take

Heart attack is regarded as one of the leading causes of death in humans. A heart attack can be lethal and warrants immediate medical attention.

You can significantly increase the odds of survival of a person having a cardiac arrest, if you know what steps to take. Read on to find out more.

1. Call for Ambulance

If you find someone is having a heart attack, your first step should be to call an ambulance. A heart attack can only be treated by trained medical professionals and you must get the patient into the emergency room as soon as possible.

2. Identify Early

Symptoms of heart attack start surfacing a few hours before the actual attack, which may include cold sweat, fatigue, shortness of breath, intermittent pain in the chest and numbness or pain in the left arm. Identifying these symptoms early can help immensely in treating a heart attack.

3. Deliver First Aid

Have the person rest in a comfortable position and ensure that the respiration or blood flow is not constrained by any tight-fitting clothes. The most important thing is to maintain your calm and help the patient to maintain his or her calm. The next step should be to check whether the person is conscious and is properly breathing or not.

4. CPR

If the person has lost consciousness and is not breathing, it is advisable to administer CPR or cardiopulmonary resuscitation. CPR is a combination of rescue breathing and chest compressions. Place your palm right between the nipples and the other hand on top of the first hand. Position your body weight above your hands and give about 30 compressions. Each compression should press down a few inches into the chest and should be given in a rapid motion.

5. Resuscitate Breathing

Resuscitate breathing or mouth-to-mouth breathing should be delivered after the compressions. Tilt up the chin of the patient, then close their nostrils with your fingers and cover the mouth of the patient with yours. Blow a deep breath into the lungs of the patient so that the chest should rise.

6. Administer medication

There are drugs such as aspirin or nitro-glycerine that can help to save the life of a patient having a cardiac arrest. You will need to seek medical counsel for administering nitro-glycerine; however, you can give the patient aspirin if he/she has not lost his consciousness.

7. Emergency Aids

Oxygen support or AED (automated external defibrillators) can also help greatly to increase the odds of survival for a heart attack patient.

Until medical assistance arrives, it is very important that you maintain your calm and keep following the requisite steps. The main aim is to prevent the patient’s condition from worsening until help arrives.

Source: Yahoo!