Reflection

Although we should not broad over the bad times or painful experiences, we should not ignore them completely as well. Do take some time to reflect on these thoughts, learn from the mistakes and then move on as a better person, and be ready to face any challenges that may come.

Chocolate's good

Chocolate-loving (and eating) men are in better health than those who do not like it, say researchers. Over a period of five days, a group of healthy young men (half liked chocolate, half did not) ate the same foods, plus a choice of bread or chocolate. Blood and urine tests showed the chocolate lovers processed fatty foods better and had lower LDL ("bad") cholesterol. So, indulging on occasion may have long-term health benefits - but, only when paired with an otherwise healthy diet and lifestyle.



So grab your boyfriend now and feed him some chocolate! Make him feel good too!

Food numbers to avoid

Some artificial food colors and additives can make children hyperactive and distracted, according to recent studies. Now the Food Standards Agency (FSA) wants six food colorings to be voluntarily withdrawn by food manufacturers in the UK by next year, rather than wait for an EU ruling, which the FSA says could take years.
The six yellow, orange and red colorings are: sunset yellow (E110), carmoisine (E122), tartrazine (E102), ponceau 4R (E124), quinoline yellow (E104) and allura red (E129). They are found in a wide variety of soft drinks, sweets, lollies, cakes (including birthday cake icing), biscuits, milkshakes and even savory products, such as mint chutney and mushy peas.

Ten tips for eating well without having to diet

1) Eat for pleasure and good health, not for weight loss.
2) Start the day with oats and you will not be hungry for hours.


3) Eat more fish, chicken, vegetables and salads, and less red meat, pork, pasta, pastry and potatoes.
4) Use a plastic squeezy bottle for olive oil and sauces - it helps you use less.
5) Use yoghurt instead of cream.

6) Snack on fruit and nuts instead of chocolate and crisps.
7) Steam instead of grill, grill instead of roast, roast instead of fry, shallow-fry instead of deep-fry.
8) Eat carbs like pasta and potatoes for lunch instead of in the evening.
9) Drink better, drink less, and drink only with the evening meal.
10) If you really want something, enjoy it without guilt, then lighten up the next day.

Protecting yourself

Do you know that 80% of skin ageing is caused by sun damage? Even more so for us, Singapore is so near to the Equator. That’s why we must start protecting our skin from the UV rays. Do not just apply sunscreen once, before you go out into the sun. Especially if you are staying out in the sun for a whole day, you have to reapply the sunscreen. Remember that you are being exposed to the UV rays even when walking to the bus stop, or just sitting in a cab on your way home.

Apply It Right

a) For an average adult body, the right amount of sunscreen is 30ml – a full shot glass.
b) One tablespoonful of sunscreen should provide enough cover for the face and neck.
c) Shake the bottle well before using the sunscreen.
d) It takes about 15 minutes for the sunscreen to absorb and start working so apply it before going out into the sun.



e) Reapply sunscreen every two hours if you are swimming or perspiring loads.
f) Do take note of these areas: eyelids, scalp, upper lip, ears and the tops of your feet. They burn most easily. Apply on them first so that you do not miss them out.
g) When the sunscreen feels comfortable on your skin, does not cause irritation or breakouts, suits your skin type and your activities, you are more willing to wear sunscreen daily.
h) Apply sunscreen last, on top of all other skin care so that there is less dilution of active ingredients and skin is better protected.
i) Do not forget to apply sunscreen on your lips. Use a lip balm with SPF under your lip color, or use a lipstick with UV filters.

When you know that you are well-protected, you can enjoy your activities even more!!

Good food for you and your body.

• Vitamin A – used by the epithelial cells found in skin, other areas like the respiratory system as a signal to “switch on”, and direct the genes to produce new cells to make your skin look fresh and glowing.
Source: Spinach, cheese, milk, yogurt, orange, red and yellow vegetables like carrots, pink grapefruits and dark green leafy vegetables.


• Omega-3 fatty acids – helps with passage of nutrients into cells, and have anti-inflammatory properties. These help to reduce the cell-damaging inflammation produced by the body in response to UV-induced tissue damage. Fatty acids are also nature’s sunblock as they act as a natural shield against the sun.
Source: Salmon, fresh tuna, mackerel, sardines, flaxseed and walnuts.




• Selenium – maintains the health of skin cells. The skin-benefiting antioxidant helps your body to remove free radicals that damage healthy skin cells, making skin cells less likely to suffer from oxidative damage that can increase the risk of cancer. Selenium also works with vitamin E to aid cell growth and boost immune system.
Source: Half-boiled eggs.


• Zinc – promotes cell reproduction and tissue growth and repair. This function is important in keeping skin healthy as skin cells are constantly regenerating. It also works to clear skin by taming oil production, and may be effective in controlling the formation of acne lesions or help those already on your skin to clear.
Source: Oyster shooters, lean meat, shellfish, milk and other dairy products.


• Vitamin C – fights infections and helps wounds heal. I is also responsible to produce collagen and elastin for firm skin. Collagen is the connective tissue that holds skin together, giving you a smooth and plump complexion. Vitamin C is an antioxidant, which helps to protect the skin from toxins and help cells that are damaged to regenerate. This means that your skin recovers from the bombardment of the free radicals faster to regain its glow.
Source: Blueberry pie


• Vitamin E – an antioxidant that reduces the damage done to your skin by free radicals, which is a by-product of sunlight, smoke, and pollution. Free radicals eat up collagen and elastin, the fibers that support skin structure, causing wrinkles and other signs of ageing. Vitamin E protects the lipid (fat) membrane of cells against the oxidative damages caused by free radicals.
Source: Almond jelly, plant oils from soya, corn and olive.


• Lycopene – neutralize harmful molecules in the body. It is found in higher concentration in cooked or processed tomatoes, rather than raw ones.
Source: Tomatoes

Treat yourself

‘Make me feel good’ List

Try these little pampering treats to increase your daily feel-good factor.

1) When you are doing the chores, be it cleaning or ironing, burn a scented candle.
2) Don’t save perfume for nights out, treat yourself to a spritz every day.



3) Listen to your favorite music can lift your mood when doing the chores.
4) Make a night special by giving your partner a soothing hand massage.