Health Know

• Understanding Cholesterol
• Food Behaviour
• Food Guide
• Heart Healthy Eating
• Cooking Tips
• Eating Out

Beauty & Fashion Advice Articles

• Choosing a Skin Moisturizer
• Under Eye Skin Care
• Causes and Treatments for Age Spots
• Wrinkle Prevention and Treatment at Home
• Self Defense Tips for Women

Beauty Tip Information

• Retro Styles & Makeup of the 1980s
• Measuring Your Bra Size
• How to Tie a Scarf
• Popular 70s Fashions and Makeup
• Shaping Eyebrows: Threading, Plucking & Waxing

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Cooking Tips

Eating a healthy diet may mean learning to use different foods, or learning to cook in a new way. Consider it a challenge – a journey that will result in improved cholesterol goals and an overall healthier you!

Recipes are not set in stone! You can modify most recipes to minimize the fat and cholesterol and keep the flavours you love. The table below lists items that are bad news for your cholesterol health and suggests great alternatives.

Have fun reinventing your favourite recipes – it’s easier than you might think!

If the recipe calls for:	Use this instead:	Here’s why:
Sour cream	Fat-free plain yogurt or fat-free sour cream	Fat-free yogurt or fat-free sour cream gives you the flavour without the fat
Heavy cream	Evaporated skim milk	Similar texture without the fat and calories
An egg	Two egg whites	Yolks are loaded with cholesterol, but there’s no cholesterol in egg whites
One cup of butter or oil for baking	Three-quarters of a cup of applesauce	A good substitute with little fat. Choose no-sugar-added applesauce to cut the calories even more. With this substitution, you might need to ‘play’ with the recipe to get the right texture
Frosting	Mix 1tbsp icing sugar with 1tbsp water to make a glaze	A glaze adds the sweetness without the fat and calories from frosting
Butter for greasing pans	Non-stick spray	A non-fat spray is easy to use and prevents food from sticking to pans
Bacon	Turkey bacon	Bacon made from pork is loaded with fat. Turkey bacon is made entirely from turkey meat and contains very little fat
Cheese	Low-fat cheese	Avoid fat-free cheese when cooking, it doesn’t melt well. Low-fat cheese such as part-skim mozzarella, is a good choice
Seasoning or salt	Fresh or dried herbs, garlic, vinegar, lemon or orange juice in dressing, or low-sodium bouillon cubes	These alternatives can spice up your dishes without adding too many calories, fat or sodium. A wide variety of flavoured vinegars that can spark your tastebuds are available – check the shelves at your local grocery store

Popular 70s Fashions and Makeup

1970s Style Disco Makeup and Era Fashions that have a Vintage Flair.

The Sixties left the coming decade with an taste for the natural, and the Seventies era particularized the “Natural Look” to makeup and hair. Hair was long, smooth, often very straight, but ideally with a flip on the ends. Think the Mary Tyler Moore show, and you've got the early to middle '70s in a nutshell. The longer hairstyles still required the large curlers (which could really damage your hair with daily use) used in the '60s to create big waves, but electric curling irons were added to the mix when Farrah Fawcett Majors became on of the decade's "It" girls. The flicked up hair cuts worn to some extent by all of Charlie's Angels was applied to bangs or wings on the sides of the head. Farrah combined flicks on both sides with a high lofted center and amazing, wavy curls in streaky golden hair. Never mind that the fabulous Angel had stylists galore to keep her look fresh and "natural"; everybody wanted to look like that. And 'that' entailed more than a superb and constantly-renewed layered haircut: it meant hours with the curling iron, plenty of hair spray or mousse and strict avoidance of anything athletic, outdoorsy or the least bit—well, you know—natural.

1970s make-up styles had a natural, surfer appeal

Along with the "natural" hair of the '70s came a natural look in skin and cosmetics. Earlier decades had made fashionable the dead white complexion, the flawless matte of a movie star skin, and the rosy blush of innocence through the magic of foundation. In the Seventies, it was cool to resemble to surfers at Venice Beach: an all over tan, a golden glow around the face, and minimal looking make up were the things to strive for. Bronzers made an appearance, fake tanning fluids turned thousands of young women bright orange, and women who today look with alarm at the spots appearing on middle aged skin laid out all summer covered all too lightly in a bikini and a slick coat of baby oil.

1970s makeup mavens lightened up on the eye makeup, with mascara nearly disappearing for daywear except for something to lengthen, not necessarily thicken the eyelashes. White or pale blue eyeliner was sometimes used on the inside lid to make the eyes appear larger, but dark eyeliners were out of fashion. Pearlescent colors were popular for eye shadow, nail polish and lipstick, and liquid eye shadows became the rage. When foundation was worn at all, it was not matted down with powder, but left alone to shine a bit.

Updated skin care and skin appearances in the 70’s

Skin care became more of a concept in the Seventies. In earlier decades, women were concerned about keeping their skin clean and moisturized: most women's skin care arsenal consisted of a bar of soap and a big jar of vintage Ponds cold cream. In the Seventies, products that had been available in spas were being sold to the general public; face masks, toners, astringents and a thousand other cosmetic skin care preparations found their way onto women's shelves—and into their faces. Natural products like oatmeal, avocado and milk were popularized as the public was made more aware of how what they put on their skin might affect their overall health.

Disco Fashions, Hair and Cosmetics that Danced the Night Away

Just a wee bit off the mainstream, ethnic inspired fashions were making statements on the street, at school and even at work. Afros were popular for African Americans, showing a new pride in natural hair that had often been suppressed by ironing or chemical straighteners. In solidarity, some Caucasian men wore Afros, too. Clothing fashions for women included turbans, tunics worn over lounge pants, chunky beaded jewelry and woven handbags.

Disco was big in the '70s, and the film Saturday Night Live helped create a subculture that sent some young people to discos in micro-minis, heels too clunky to dance in and blinding white disco costumes. Makeup was essentially the same, as was women's hair; it was the disco clothing styles that made it all happen, man. The classic retro '70's outfit for men is still the white disco suit, open-necked, with gold chains.

Shaping Eyebrows: Threading, Plucking & Waxing

Shape Eye Brows with Threading, Waxing and Plucking with Tweezers

Eyebrows are tricky creatures. You know how they’re supposed to look, but sometimes they don’t want to cooperate, and because they’re growing out of your head, they have a semi permanent character that defies wishes and good intentions.

One of the many problems of eyebrows is the fact that if they aren’t the right color, they can either dominate your face or disappear entirely. Their unfortunate (but necessary) proximity to your eyeballs makes it a pretty major no-no to just sweep the haircolor across each brow and hope it doesn’t drip into your eyes. That’s why the goddess of practical beauty created the eyebrow pencil, an unsatisfactory solution, but sometimes better than nothing if your eyebrows happen to be very pale.

--Editor's Note --------------------------------------------------------------

Proper Beauty Tools Make Eyebrow Shaping a Breeze

Plucking the perfect eyebrow shape can be a stressful task because no one wants painful, over tweezed brows. Follow the lead of to make up artists and get the right tweezers and eyebrow care beauty tools. For very little money you can get the same eyebrow tweezers most professional salons use.

Learn from the professionals and see some eyebrow care kits that come with everything you need for perfect brows.

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Shaping Your Eyebrows: How to get the perfect arch shape

Shape is also crucial, and if your eyebrows are coarse, creating and maintaining the ideal shape is difficult because pulling out individual hairs can leave large gaps, or severely shorten the length of a brow if you happen to pull out the half-inch hair on the very end.

The perfect eyebrow starts above the inside corner of your eye (over the tear duct), and ends at the outside corner, above your eyelashes. Eyebrows should have an arch: in nature, it’s rarely where it should be, which is a frustrating commentary on standards of beauty. Ideally, the arch happens over the iris, the colored part of your eye. It should be gentle, so if you’re planning to reshape your arch, take it very, very slowly. Do a hair or two a day, and err on the side of caution. Hasty plucking can give you a surprised look that lasts for weeks.

How to Pluck Eyebrows with Tweezers: The Do's and Don'ts

Many women pluck their eyebrows with tweezers. Some wax them, but wax is tricky because it’s hard to get an accurate shape. And some go to a hair removal salon to try "threading." Although threading is newly popular in the United States, it is a centuries-old technique of hair removal practiced in India. The eyebrow experts say never, never to pluck your eyebrows from above, but always to pluck from the bottom of the brow. I say, if you have some wild or stray or bushy hairs growing above your brows, feel free to pluck them. I did it once, and nothing bad happened to me.

I read somewhere that it’s okay to trim your eyebrows. I think this is good if the single hairs are long and thick. You can pluck some hairs and trim the others, brushing them up, evening the ends (be careful not to trim too much!), then brushing them down checking again and again as you go along.

Use Eyebrow Gel to Keep Your Brow Shape Neat after Tweezing

Finally, keeping your brows neat can be done with special eyebrow gel, or you can use a little hair gel to smooth them and keep them shapely.

You can buy an entire professional-style brow kit that includes tweezers, pencils, grooming gels and brush from Anastasia at www.drugstore.com.

How to Tie a Scarf

How to Tie and Wear a Womans Scarf Many Fashionable Ways

When it comes to accessorizing that special outfit, the scarf is the one item you want to have in your wardrobe. The scarf is the perfect accessory as it can add pizzaz to any outfit from the perfect little black dress to a business suit or your favorite T-shirt and jeans outfit. The scarf can add a sensational look making even the plainest outfit into a fabulous fashion hit. You should try to have a variety of scarves such as the pashmina, cashmere, fleece, silk and the scarf belt, then you will be ready for any occasion.

Scarves Can be Worn Many Places on the Body Besides Your Neck

There are numerous ways to wear a scarf, making it a very versatile accessory. Wear it around your neck, tied, knotted or draped. Wear a scarf around head to keep your hair in place or around your waist as a belt. Wear a large scarf around your shoulders as a shawl.If you really feel like “tying one on” try tying a silk scarf around your hips. Just by tying a scarf around your hips, like a scarf belt, you can make your waist look smaller. You can achieve this look very easily by folding a long oblong scarf into the desired width, draping it around your hips and positioning it as a sash. Adjust it as you like. Let it hang down asymmetrically drawing the eye downward to produce a smaller looking waist.

How to Tie a Silk Scarf Around Your Neck

Of course, the traditional way to wear a scarf is around the neck. A fashion statement can be made by tying your scarf in creative ways. Try tying a small square scarf around your neck as a choker or a longer oblong scarf can be knotted in front and hang straight down. The smaller silk (many times can be found in washable silk) scarves look great with a scarf pin to secure them in place. Use a crystal brooch, ring or scarf pin that is all the rage now to hold your scarf in the front. The scarf clips are great to use. Shell scarf holders that you can find at your beach resort gift shops are great options as well. These are just a few ways to hold that perfect designer silk scarf in place. If you don’t have a scarf pin or brooch, try wearing that long oblong scarf in the Grace Kelly style by holding it across the front of our neck and then bringing one end around to fall done your right front side and then bring other end around your neck to fall down your left front side. This is a great way to wear those designer silk scarves that are so light and airy now days. They are great for summer and spring. Another way to wear the long oblong scarf is just drape it around your neck and shoulders and then let it hang down dramatically in front.

How to Wear a Winter Cashmere Scarf and Keep Warm

For winter wear your wool or cashmere scarf and get extra warmth around your neck , by folding the long oblong scarf in half and positioning around your neck with the two ends on one side and the fold of scarf on your other side. Next take the two ends and slip thru the fold of the scarf. By pulling on the two ends you can tighten the scarf as you like around your neck. If it is really cold out you can tuck these ends into your coat for added warmth or if you want a fashionable look then fan the two ends out as desired. This looks great for the thinner summer scarves for a more fashionable look. The knitted scarf is great to wear this way too and often comes with matching gloves to complete your outfit. Usually the knitted scarf is just worn by looping it around your neck.

Tying a Scarf to Make a Hair Accessory and Keep Your Hair Style in Place

A large square scarf can be folded in half forming a triangle that can then be tied around your neck loosely to hang dramatically off one shoulder. Then of course there is always the head that can be covered with the larger square scarf. Hold your hair in place while riding in your convertible this summer by using a light weight chiffon or silk scarf. You can either tie the scarf in front under your chin or try tying it in the back of your head. A smaller scarf can also be folded to a create an hair ban. Another way to wear the square scarf is as a Turban. Fold the square into a triangle and fold edge under over the forehead. Take the two ends to the back and cross them over each other bringing them again to the front to tie on top of the head. You can then tuck in the ends or any loose fabric and adjust as you desire. Be creative with your scarf tying and have fun trying out the many different ways to wear your fashion scarves.

Measuring Your Bra Size

Bra Size Guide: How to Find Your Bra Size

Did you know that 7 out of 10 women are wearing the wrong bra size. Popular shows like Oprah and TLC’s What Not to Wear have dedicated entire shows to the subject since the problem is so rampant amount women. With such large number wearing the wrong bra size, I began to wonder if perhaps I was wearing the bra size.

Since I, Girl Friday, am the editor of this free beauty tips website, I decided to do a little bit of research on behalf of all women on measuring a bra size. Many websites explained how to find your correct bra size and had a size chart to find your resulting cup size. I will paraphrase the important parts about determining your bra size using this method.

How to Measure Bra Size

First put on your favorite bra that you think makes your breasts the right shape and feels most comfortable. Next you will need to find a flexible measuring tape (the kind a seamstress would use). You may also need to grab a trusted friend to help you measure, since it is difficult to keep the tape level around your body. The first measurement to take is around your ribcage, just below your breasts. Now add 5 to this number to get your band size. If the resulting band size was an odd number, you will need to round up to the next even number since bra bands only come in even numbers.

The second measurement should be taken around the fullest part of your bosom with your favorite bra on. This measurement is your cup size. Next subtract your band size from your cup size to calculate the right cup size. Refer to the bra cup size chart below:

Bra Size Chart

1” larger than measurement 1--------------------A
2” larger than measurement 1--------------------B
3” larger than measurement 1--------------------C
4” larger than measurement 1--------------------D
5” larger than measurement 1--------------------E
6” larger than measurement 1--------------------F

After all the research about finding the right bra size, my measurements put me in the somewhat embarrassing category of 32A. I did indeed fall in the 7 out of 10 women who are wearing the wrong bra size. I figured models have smaller breasts right? It can’t be that bad. So I was off to the store to try on what I thought to be my “measured” bra size. The only problem was a 32A was giving me four breasts (you know the double-bubble affect) instead of two! I was back to square one asking myself “whats my bra size?”

--Editors Tip ----------------------------------------------------------------------

Finding Your Bra Size, Even if Your Department Store Doesn’t Carry It

I really believe that one reason why so many women are wearing the wrong bras size is because local department stores only carry a very limited, standard size selection. We all think that we are suppose to fit in that limited size assortment, which is just not realistic. If you don’t perfectly fit in the standard bras size, most women settle for mediocre fit of what is available, on sale and in the prettiest color.

I too, find myself in a rather hard to find size. I am also someone who prefers to stock up on everyday clothing items when they are on sale, which has been harder after learning my proper size. My new strategy is to buy the proper size, on sale and online. If I can find one at the store, I try it on and then stock up on that style through an online retailer. They are well stocked on unusual sizes and have sales all the time. Many offer free shipping deals, as well. Below are a few of my favorite online bra stores that carry a large variety of sizes brands.

• Bare Necessities
  
• Fig Leaves
  
• Essential Apparel
  
• Big Girls Bras (my bustier friend’s favorite)

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Have a Professional Measure Your Correct Bra Size

Completely frustrated at the department store trying on the wrong size bras, I had to call in the little old woman sales assistant in the bra department to measure my size in the dressing room. I will admit I was a bit shy, but at least I would have a solid answer from a real bra professional. With the tape measure she too, measured the same measurements as I had myself. But when looking at me in the 32A, she saw the problem. She sweetly went out and searched for a 32B bra size for me to try. After trying on this new size it fit absolutely perfect! I was ecstatic and quite happy with the shape result and added perkiness.

The moral of the story is have a bra professional fit you with the proper bra size. Measuring with a tape measure may not be enough to get the perfect fit bra. And trust me, a correct size bra makes for a shapely, perky bosom with comfort. If your measured bra size is not translating well to the bra size try going up or down a cup or band size for the perfect fit.

What the Right Bra Size Shouldn’t Do

With so many ladies wearing the wrong bra size, I thought I would take a moment to discuss the signs that you might be wearing the wrong size bra. Below is a list of no-no’s when it comes to bra fit.

Breasts should not fall out below the bra when raising your hands above your head. If they do try, going down a band size

The middle part of your bra that sits between your breasts should sit flat on your rib cage. If it doesn’t try, going up a cup size.

The band of your bra should stay level around the circumference of your body. A band that rides up in the back means your band size is too big.

The bra straps should only be 10% of the support your bra gives. If your bras straps are doing all the work, consider going down a band size.

Breasts should fit comfortably into the bra cup with no overflow, double-bubble, or wrinkles in the bra fabric.

Your bra band should not be giving you the illusion of back fat. If this is happening try a larger band size or a difference style bra.

Retro Styles & Makeup of the 1980s

1980s Retro Makeup Application and Styles That Will Accentuate Any 80s Party Costume or Fashion Outfit.

Like all trends, '80s Makeup Trends seemed normal at the time, but looking back by twenty years or so, we can see the difference in the apparent natural look of today. In the eighties, women were coming into their own as far as workplace issues were concerned, and the trends were towards ultra-smooth color on the face, bright eye and lip shades and plenty of make up. The combination of workplace politics and cheap fluorescent lighting played absolute hell with women's makeup, turning foundations and eye shadows (blue was popular) into strange colors indeed. And makeup was important if you wanted to be taken seriously. It was quite usual for a woman to apply a full set of makeup—foundation, powder, lipstick and liner, mascara, eyeliner and eye shadow—to go to work. Like most fads, 80s makeup trends looked good: nowadays, women who make up that heavily look like they have something to hide.

For the perfect eighties theme party costume . . .

But if you're going to an 80's style retro party, you can easily create the eighties look. Fashions are easy: a matching dress or skirt suit with big shoulder pads, preferably in a bright color is a good start. Heels are imperative, and hair should be big and fluffy but very controlled. Remember, the '80s look is all about minimizing flaws but maximizing power. It was the decade of the woman's power suit, along with power lipsticks in bright reds and power perfumes heavy on the oriental floral scents. Need a model? For a perfect '80s hair style and suits, look at reruns of Designing Women.

--Editors Tip ----------------------------------------------------------------------

Mica Makeup and Cosmetics Complete the 1980’s Look

Before there was pure mineral makeup, there was mica for eye shadow. Mica is a highly reflective mineral, which makes for strong color and a lasting look. Ground fine, it provides all the glam of glitter without the grit or flakiness, because mica makes a powder so smooth, you can't even feel it once it's on. It's exotic, romantic and lush. In the '70s and '80s, mica was de rigueur for eye shadow, evening contours, dusting on shoulder blades and all sorts of other groovy places. A little pot of mica shadow will last you about fourteen years, unless you decide that it's so cool as a cosmetic that it would look even better swiped onto a wet paintbrush and smeared across a pure white wall in an iridescent rainbow. Then, you might need to buy a second pot. Mica is also great because you can find it all a lot of different colors ranging from black to purple to white, but all iridescent and shiny.

Unless you're planning to cover your entire body with mica, it's easier to apply it damp, either with a sponge or a brush. It's great worked into moisturizer or mixed with lip balm or even put into nail polish. It's inert, so if it gets in your mouth it won't hurt you, but it will still bother your eyes like any dust would, so be careful applying it around the eye area. Because it's so fine, it can be flyaway otherwise, and truly untidy. But it's so much fun to experiment with, you may just decide to buy a big powder puff and go for it.

See a selection of mica makeup that will glam up your eighties look.

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Put some glamour into your eighties look

But if you're looking to do something more glam, Madonna is your model. Not the Madonna of today, with her London-Pilates-yoga chic, but the younger, earthy, in-your-face fashionista who successful combined wedding gowns with soldier boots. Any woman who was a teen in the eighties probably has a mental picture of Madonna that makes ordinary eighties clothing and makeup look like something from another century. Madonna wore makeup, all right, but she wasn't afraid to tear it up with plenty of white foundation and stark black eyeliners. Eighties fashion for the fashionable was all about extremes: shock had its value, and the idea that everyday women were wearing shoulder pads and big brass buttons to claim their share of the glass ceiling workplace was laughable. There was an interesting thing happening in the 1980's: some women were trying to climb the corporate ladder while others were trying to capitalize on a sort of brooding sexuality. The combination was confusing, since the clothes were hard edged but the faces were hidden under piles of makeup. It's almost like women had taken up full body and face armor to meet the wars of the workplace.

80s hair and make-up styles

Glam came along in the 1980s, and the cosmetic and clothing fashions were a combination of Star Trek and an Illinois Human Resources convention. Glam makeup practically preceded the wearer into the room: we're talking eyes so smoky they teared from all the goopy makeup, and big, pillowy, pouty lips, the kind of lips that say, "kiss me and then I'll sue you for sexual harassment". The average woman put on a lot of makeup, did things to her hair with curling irons and bright hair dye color, blow dryers and three kinds of gel, and then it was time to do her eyebrows.

More 80’s fashion and outfit ideas

Other 80's styles included workout gear, because the 80's was the time when aerobics really hit the big time. Jane Fonda's workout video made leg warmers a must-have, and it became fashionable to be thin so you could look really great in your gym wear. We saw the advent of lavender jogging suits for women, millions of cross trainers and meaningless little visors for running in the sun while it burned the top of your head. Sunglasses were big, so big in fact, that they reduced the wearer's face to the size of a bug's. Indoor glasses were also big and round, covering from cheek to eyebrow and resulting in glasses wearers pouring on even more eye makeup than ever before.

Self Defense Tips for Women

Self Defense & Safety for Women: Protecting Yourself from Crime is Important

Paying attention to your personal safety keeps you beautiful—face and body intact and serene—and there can be more in your purse than lipstick to help you fight back if you're attacked by a mugger. Protecting the purse itself is more a matter of prevention than anything else. If your purse is clutched to you rather than dangling from a strap, you'll be less likely to have someone try to take it from you.

If someone does either grab or demand your purse, give it to him; it's not worth risking yourself for whatever's in there! If your purse is large or heavy, you may be able to belt someone with it if you need to, but if you hit someone with your purse, don't be a sissy about it: pack a wallop that will hopefully knock the guy down and preferably out.

Women are often at risk for street crime and sexual assault on a date, partly because muggers don't know how strong and fast women can be, and largely because too many women don't know it either. If you've ever taken a self defense class, you've probably been surprised at just how competently you can defend yourself once you have some encouragement and little bit of training. If you haven't ever taken self defense, try it: even if you never need to use what you learn, you will gain confidence and strength; two things would-be bad guys want to avoid in their victims whenever possible!

Most self defense classes start by teaching students that screaming loudly and running away is often the best device in stopping an attack. Attackers count on the fact that, in the face of an attack, many people are overcome by a weird sense of shame, which makes them quiet and acquiescent. Battered women (and even abused wives) are the ultimate example of people who are attacked and respond with shame and self-blame, so that they don't want anyone to know what's happening to them. Keeping quiet about being abused means that the abuse continues until the woman gains the strength to leave or until her abuser kills her. On the other hand, women who report abuse to the police often stop being victims. On the street among strangers too, people who run and scream get attention, and very often get help.

Self-defense trainers often say that teaching women techniques to kick, grab, punch the testicles or to claw the eyes of an attacker is all very well, but when it push comes to shove, some crime victims freeze and can't use the aggressive fighting techniques covered in their programs. Something in the way women are trained from childhood sometimes prevents us from fighting back as affectively as we can, even when our bodies and our lives are at stake. Overcoming the urge to remain still is a large part of becoming effective at self defense, and part of the information female students receive in personal safety training involves confronting the conflicting emotions we feel when under attack.

Even if you've had self defense training tips in courses or seminars, it helps to have added advantages in the form of self defense products such as a stun gun or pepper spray key chain or defense spray pen. Sometimes just knowing you have a useful weapon in your purse can give you an air of confidence that warns bad guys away. When you're walking alone in the dark or going to your car in an unfamiliar or unsafe place, keeping your hand on your pepper spray (go here to learn more about pepper spray ingredients) is one good tip for crime prevention. Even a hardened attacker can't fight the vicious stinging of a pepper spray, and every woman, young or old, fragile or strong, can gain the benefit of time to run away and scream for help.

Wrinkle Prevention and Treatment at Home

How to Minimize Wrinkles through Natural Home Treatments and Over the Counter Prevention Remedies

Everyone wants to grow old gracefully with the look of youth and as few wrinkles as possible.

Preventing wrinkles

Preventing wrinkles is the best way to not have wrinkles. Your first and best defense against wrinkles is to stay well hydrated; this keeps the skin plump and smooth. It is recommended that you drink between six and eight glasses of water a day. While that sounds like a lot of water in all actuality it really is not that much water

A well balanced diet is also helpful to preventing wrinkles. If your body is getting the proper nutriment you will have healthy skin to go along with that. Foods rich in anti-oxidants and high in vitamins A, C and E are good for the skins appearance. Taking a good multi-vitamin can also be a way to help the skin.

Exercise is important to healthy skin as is moisturizing. When you exercise your body gets rid of toxins that can build up causing you to age faster. Using a good moisturizer will help the skin retain its elasticity making you appear younger.

Avoid the sun, smoking and limit your alcohol. These all have the power to rob your skin of its elasticity and youthfulness. It is recommended that you always wear an SPF of 15 or higher if you are going to be outside. You can also choose to wear protective clothing to avoid the sun and prevent wrinkles.

Age Spot Home Remedies

One of the most natural and easy to use home remedy is just recently being discovered by many people. Virgin Coconut Oil is one of the best skin care treatments because it has many antioxidant properties as well as the ability to be absorbed into the skin and cell structure helping to rejuvenate the skin. Virgin coconut oil that has not been refined does not break down the same as refined vegetable oils. You can even substitute virgin coconut oil in foods and further your health and skins appearance.

Extra virgin olive oil, avocado oil, peanut oil, or sesame oil is also very good for skin to help reduce wrinkles as well as prevent them from forming. These oils contain properties that are healthy for skin including antioxidants that help the skin retain its elasticity.

There are many home remedies for treating problem areas one home remedy for under eye treatment is to apply odorless castor oil with a cotton swab to the area. You can also use egg whites to firm and tighten skin. Or use apple cider vinegar with distilled water to balance the ph level of your skin.

Over the counter skin treatments

There are many over the counter skin care products that you can purchase to treat wrinkles at home. Dermatologists recommended products will contain vitamins C & E as well as have anti-oxidants in them. Products that also contain AHA help to remove the dead layers of skin to produce a younger appearance in the skin.

Many night creams contain retinol as well as aha. Retinol is a form of vitamin A and can be used to reduce acne as well as anti-aging by speeding up the turn over rate of your skin. This also helps to give the skin a younger appearance by reducing fine lines and wrinkles on the face. Retinol is recommended for under eye treatment as well as the fine lines and wrinkles around the mouth and corners of the eyes.

No matter how you choose to reduce your winkles and fine lines it is clear that you have many options that do not have to cost a fortune and it is clear that prevention is the best option for reducing those fine lines and wrinkles that age us all.

Causes and Treatments for Age Spots

How to Get Rid of Age Spots:
Natural Causes, Prevent and Home Treatments for Liver, Brown and Age Spots

Age spots are always an unwelcome sight. While they may be associated with old age, men and women in their twenties develop age spots as well. Once they make an appearance, the search for answers and treatment options begins.

The Dreaded Appearance of Brown Age Spots

Age spots, or liver spots, often appear on the backs of hands, arms, shoulders, and the face. They are flat, discolored areas and are mostly circular in shape, but can be irregular. These discolorations can range from deep brown to light tan in color.

It is important to note that any unusual skin blemishes require evaluation by a medical professional. Some skin cancers go untreated because they are mistaken for age spots, freckles, or moles.

Causes of Age or Liver Spots

There are many contributing factors in the development of age spots, but the bottom line is sun exposure causes age spots. Tanning beds and long periods of exposure to sunlight without proper skin protection produce these discolorations.

Other popular theories suggest impaired liver function, an overabundance of free radicals in the body, and poor diet contribute to the development of age spots when combined with sun exposure.

Genetic predisposition plays a role in the development of most undesirable conditions, and age spots are no exception. Some people will develop age spots despite preventative measures.

Preventing Age Spots

The best defense against age spots is protection from the sun. Sun block, protective clothing, and limiting time in direct sunlight will drastically reduce your chances of developing age spots.

Basic lifestyle changes are helpful in reducing the appearance of new age spots. Consuming plenty of pure water per day, eating fresh fruits, green leafy vegetables, and getting regular exercise assist your body in naturally defending itself from free radicals, skin damage, and toxin build-up. Medical professionals also recommend avoiding concentrated sugars, preservatives, caffeine, alcohol, tobacco, and fats.

What Skin reatments Are Available for Age Spots?

Fortunately, many treatment options are available. Some women are content with simply covering the discolorations with make-up. Others opt for bleaching treatments or removal of the damaged skin.

Bleaching

Women interested in reducing the visibility of age spots often choose over-the counter treatments to bleach the affected skin. Many women find relief from an old-fashioned beauty fade cream. These treatments fade the discolorations, but subsequent sun exposure will result in reappearance of the age spots.

Hydroquinolone creams are effective in fading age spots in fair-skinned individuals. These creams should not be used by anyone with dark skin, as a darkening of the age spots may occur with usage.

Specialty Facial Treatments

Many specialty facial treatments remove the discolored area to reveal lighter, undamaged skin as the body heals. Removing the damaged layer of skin often involves some level of discomfort and specially trained professionals perform these procedures. Treatments include laser surgery, chemical peels, freezing, and microdermabrasion.

Finding a Natural Remover

Many people seek out a homeopathic cure for age spots rather than resorting to harsh treatments. Some popular vitamin supplements are vitamins C and E, Zinc, Selenium, Beta Carotene, and Potassium.

One popular natural home remedy is pure lemon juice. Rub fresh juice into the affected skin, allow air-drying, and follow with moisturizer every day until faded. A honey and yogurt facial can help fade age spots as well.

Deciding to remove or fade your age spots is easier today, thanks to the number of options available. You can choose from cover-ups, natural remedies, bleaching, or complete removal. You do not have to live with unpleasant age spots; treatment can begin in your own kitchen.

Under Eye Skin Care

Protecting Delicate Skin Around the Eyes and Basic Skin Care Around The Eyes

The skin under and around the eyes is the most sensitive skin on your body. It is thinner in this area and can become problematic for many people early on. There are some basic things that you should do every day and night to take care of this more sensitive skin.

You should always wash off eye make up using a gentle cleanser. Many over the counter products that are created to remove make up around the eyes are best because they are made to be gentle enough to not cause damage to the skin. One very good cleanser that is natural and gentle enough for even sensitive skin is witch hazel. This product cleans well all while still being gentle enough for that very sensitive around the eye area.

A good way to prevent this from happening is to use an eye gel or moisturizing cream in the morning when you first get up and again at night before you go to bed. As we age the skin becomes less elastic and can loose the soft supple look it had before. Staying well hydrated also helps the skin to continue to have that supple look. Ensuring that your moisturizers contain SPF will also help to ensure that the delicate skin around your eyes is protected from getting wrinkles that can be caused by sun damage to the skin.

Lymph nodes located under the eyes where toxins build up in the lymph system your eyes to be puffy and swollen. A good way to reduce that swelling is to apply a cool mask around the eyes. You can also gently press on the area using the third finger on each hand to massage this area to release the toxins built up in the lymph system. Many people also like to store a jar of eye cream in the refrigerator so that they can apply it cold to the skin to reduce the swelling and sooth the enflamed feeling.

Crows feet or laugh lines around the eyes are very typically the first to appear because of how delicate and thin the skin around the eyes is. The best way to combat these types of lines and wrinkles is to use a product that contains glycolic acid, also known as alpha hydroxy acid or AHA. One product line that boasts to be gentle enough to be used around the eye as a wrinkle remover is Olay. Utilizing cosmetics that contain AHA will help you to diminish your fine lines and wrinkles around the eyes. There are many over the counter cosmetics that help get rid of your fine lines and wrinkles.

There are also many natural remedies that can be used to moisturize & soothe the delicate skin around your eyes. To reduce swelling and make your eyes more relaxed you can use slices of cucumbers on your eyes. To moisturize the delicate area you can apply a little olive oil around your eyes each day to give this area more moisture then the rest of the skin.

Choosing a Skin Moisturizer

How to Choose the Right Moisturizer for Your Skin

When looking for the right kind of moisturizer for your skin you should consider many things before just going and buying any product off the shelves. These things should be skin type, time of year, as well as cost of the product you are looking at.

Skin Types

Oily skin is described as shiny with a dull color to it. Chronically oily skin has large pores and often has blackheads or pimples that can be either large or small. There are many causes to this type of skin a few of which are hormone levels, heredity, diet, and the weather. Natural oils such as Olive oil are actually good for oily skin types, they help break down the body’s oil and replace it with good oil.

Dry skin can be described by a dull flat tight look. This skin type often suffers from a tight itchy feeling and the skin can flake or chap and crack easily. This skin type can be caused by a lot of the same things as oily skin such as heredity, diet, and hormones.

Combination skin is skin that has both oily patches as well as dry patches and is a very typical skin type for the face. Often the T zone is where the oily patches are; the T zone is the forehead, nose, and chin. Often this area is affected by acne or can be more greasy feeling then the rest of your skin. The dry patches are often the cheeks where they can become so dry some people may experience flaking or chapping.

Sensitive skin is skin that is thin or fine in texture. If you have sensitive skin you probably have allergic reactions to many products including detergents, cosmetics and alcohol that is used in many skin care products. Sensitive skin burns easily as well as can get windburned more easily.

Products

Dermatologists recommend that you always use a moisturizer that contains a sun screen. SPF is important to give you the sun protection you need. During the summer months you can even find moisturizers that contain tint for a nice tanned look.

Some products like Aveno have clearly labeled bottles that tell you what the skin type each different product is best for. Aveno is best for sensitive skin as well as to be used during winter months when dry skin can be at its worst.

Neutrogena is one of the top recommended products for skin care by dermatologists and can be found in just about any drug store, chain store, or super market. Neutrogena is a product that is especially good for people who suffer from oily skin types or acne that is often caused by oily skin.

You may also find that some organic ingredients work best for your skin. A natural deep moisturizer is olive oil and is often used even in luxury salons. This is one of the best moisturizers for a deep penetrating facial or all over body moisturizer. Choosing a product that is right for your skin will allow you to save money as well as find the right product for your skin type.

Understanding Cholesterol

Congratulations! You have taken the first step to learn how to balance your cholesterol!

Managing your cholesterol is all about balance. It’s about achieving a balance between a healthy diet and physical activity. It’s also about balancing your "good" cholesterol (HDL) and your "bad" cholesterol (LDL), which helps manage your Cholesterol Ratio.

You will learn a lot about your Cholesterol Ratio – and how to improve it - throughout this website.

This website is going to help you with motivation, active living and a proper diet. This is a one-stop resource for all of your cholesterol information.

But first, let’s start with the facts.

What is Cholesterol?

Your body needs cholesterol. What’s important is the kind of cholesterol you have and how much you have.

Cholesterol is a waxy substance that is produced naturally in your body and is important to your health. You use cholesterol in many ways; for example, it is used by your digestive system to digest fat, maintain healthy cell walls, and produce vitamin D.

The level of cholesterol in your blood (and the balance between "good" and "bad" cholesterol) is determined by your genes, how well your liver functions and your diet. The liver manufacturers 80% of the cholesterol in your blood, while only about 15% is as a result of a diet high in fats.

But, too much cholesterol in your body can be unhealthy. When there is too much cholesterol it settles on the inside of your blood vessels. This is called plaque. Over time, this plaque builds up in the blood vessels so that blood can’t flow properly. For many, this causes a condition called atherosclerosis, increasing your chance of having a heart attack or stroke.

Types of Cholesterol

Types of Cholesterol

There are two different types of cholesterol: low density lipoprotein (LDL) and high density lipoprotein (HDL).

A great way to remember the difference between LDL and HDL cholesterol is by thinking of the word LOUSY for LDL and the word HAPPY for HDL.

Low density lipoprotein (LDL)

LDL cholesterol is often called the “bad” cholesterol. Too much LDL in your blood can cause the gradual buildup of cholesterol, called plaque, on the walls of your blood vessels. This type of cholesterol usually comes from foods that have higher amounts of dietary cholesterol or fats. Lowering your LDL is an important goal of cholesterol treatment.

High density lipoprotein (HDL)

HDL cholesterol is often referred to as the “good” cholesterol because its job is to carry the LDL cholesterol away from the blood vessel walls to the liver, where it can be removed from the body. Higher HDL cholesterol levels are good and are thought to protect you from heart disease.

The Cholesterol Ratio

Lowering your LDL cholesterol is critical, but is only part of the story. That’s why the balance between “good” cholesterol and “bad” cholesterol is key. This important factor is called the Cholesterol Ratio and it is among the best predictors of long-term cardiovascular risk. The lower the Ratio, the lower the risk.

The Cholesterol Ratio measures all the total cholesterol in your body (both the HDL and LDL) and divides it by all the HDL in your body. Your doctor can help you do this simple calculation:

Total cholesterol ÷ HDL cholesterol = Cholesterol Ratio

Keeping your Cholesterol Ratio in a healthy range is vital. Regular activity and healthy eating can contribute to your overall plan to achieve a healthy Cholesterol Ratio. If lifestyle changes aren’t enough, you should see your doctor, as there are medications available that can help lower your LDL and Cholesterol Ratio.

Canadian Cholesterol Treatment Guidelines suggest that the higher your risk for heart disease or stroke, the lower your target levels should be for LDL cholesterol and your Cholesterol Ratio. Click here to see if you are at higher risk.

Your Risk Category	Your 10-year risk of heart attack or death from heart disease		Recommendations
High	Greater than 20%	AND	Treatment targets: Primary: LDL less than 2.0 Secondary: Cholesterol ratio less than 4.0
Moderate	10 to 19%	AND	Treat when your LDL is greater than or equal to 3.5 or when your Cholesterol Ratio is greater than or equal to 5.0
Low	Less than 10%	AND	Treat when your LDL is greater than or equal to 5.0 or your Cholesterol Ratio is greater than or equal to 6.0

Triglycerides

Triglycerides are fats but, unlike cholesterol, they are a source of energy. Triglyceride levels increase after eating, especially after eating sweet foods like candy or drinking alcohol or soda. The danger with triglycerides is that they can convert to LDL cholesterol in your liver, so you need to be mindful of your triglyceride level as well. Doing more activity, staying away from excess alcohol and improving blood sugar control for diabetics can reduce high triglycerides.

Are You at Risk?

You should ask your doctor to have your LDL and Cholesterol Ratio tested if you:

• Are male and over 40 years of age
• Are female and over 50 years of age
• Are female and post-menopausal

And if you have the following risk factors you should be screened at any age:

• Diabetes mellitus
• Smoking – current or recent smoker (within the last year)
• Hypertension (high blood pressure)
• Abdominal obesity
• Strong family history of premature cardiovascular disease. This includes any first degree relative (for example your mother, sister, father or brother) who was diagnosed with heart disease at a young age – less that 55 years old for men and less than 65 for women
• Evidence of atherosclerosis (early heart disease or stroke)
• Hyperlipidemia (an excess of fats & cholesterol in the blood)

Some people may have other risk factors for heart disease that may warrant earlier testing of their LDL and Cholesterol Ratio levels. If in doubt, it is best to check with your doctor.

What Causes High Cholesterol?

The level of cholesterol in your blood, and the balance between the “good” and “bad” cholesterol, is determined by your genes, how well your liver works (since the liver manufactures 80% of the cholesterol in the blood) and your diet. For most people, eating foods lower in fat helps keep their Cholesterol Ratio at a healthy level.

Treating High Cholesterol

Canadian specialists agree that the first step you need to take in lowering your cholesterol is to make changes to your diet and activity habits. This is not going to be easy, but with the support of the resources available on this website, you are going to be successful!

Lifestyle changes can be difficult. And choosing to eat healthier, low-fat foods can be especially challenging. www.knowyourratio.ca is here to help. After all, this goal is not really any different from any other goal in your life.

Ask yourself:

• Do I expect the good things in life to come easy with no effort?
• Is it my experience that things worth achieving are worth working for?

Virtually everyone agrees that life is challenging, but setting goals and working to achieve them is part of what makes life an exciting adventure. www.knowyourratio.ca is asking you to take on the challenge of improving your Cholesterol Ratio and LDL, as you would take on other worthwhile goals in your life. We probably don’t need to remind you that all major things you have accomplished in your life are a result of your determined hard work - work that leads to satisfaction, dignity and self-esteem.

The first step is to better understand more about the foods that you eat. With the hundreds of foods that you eat most often, the information can get very confusing – calories, fat, saturated fat, fibre and portion sizes – what does it all mean?

Check out the Eating Toward a Better Ratio page for the answers and many more details.

Getting and staying active is also an important part of lowering your Cholesterol Ratio and your LDL. Physical activity can give you more energy, increase your muscle mass, boost your metabolism, decrease stress and help you lose weight!

Don’t worry if all you can manage at first is a short walk. Believe it or not, everyday tasks like housework are all forms of physical activity! Soon you will be able to do much more, and be on your way to a healthier lifestyle. Take it slow and work your way up gradually – the key is to be active and consistent.

When you think of activity, you might think of the body builder in the gym or the lonely marathon runner spending hours on the road. If this is what you would like to be then “go for it.” But you need to know that this is only one form of physical activity. Bottom line, if you want to be an athlete you will need to do some hard activity, but if you want to be healthy all you have to do is move.

Everything and anything counts, build activity in small bits because it all adds up. A slow and gradual change to your behaviour is more likely to last.

Health is a race won by the tortoises not the hares.

Most of all – www.knowyourratio.ca is here to help! Check out the Moving Toward a Better Ratio page for more details.

Medications

Have you followed a diet low in cholesterol and saturated fat and increased your physical activity, but you can’t seem to get your Cholesterol Ratio where it should be? Unfortunately, some factors that affect your Cholesterol Ratio can’t be changed, such as age, gender and family history.

Only your doctor can decide which type of medication is right for you. Cholesterol-lowering medications work to lower your LDL and your Cholesterol Ratio. Along with a healthy and active lifestyle, talk to your doctor about the medications that will best help you reach your LDL and Cholesterol Ratio goals.

The following is a description of medications that your doctor may consider:

Statins

Statins are drugs that help block an enzyme in the liver, telling it to make less cholesterol. This reduced cholesterol production tells your liver to absorb more of the “bad” or LDL cholesterol from your bloodstream, washing the excess from your blood.

Lower LDL levels can lead to lower triglyceride levels and higher HDL or “good” cholesterol. Ask your doctor which statin is most appropriate for you.

Some common side effects of these medications include constipation, heartburn, gas, upset stomach, stomach cramps, diarrhea and headache. Many of these side effects get better if you take the medication with food. As your body gets used to the medication, the side effects may go away. One rare, but potentially serious side effect is muscle pain or damage, which usually starts as pain in the larger muscles of the legs or shoulders. If this happens you should see your physician immediately.

Fibrates

Fibrates, or fibric acids, work by lowering triglyceride levels, which can result in an increase in your levels of HDL or “good” cholesterol.

Some common side effects include skin rashes, upset stomach, vomiting, flatulence (gas), stomach pain, headache, dizziness and muscle pain.

Niacin

Prescription Niaspan, a form of vitamin B, is available by prescription only. It can affect LDL levels, while increasing HDL levels. Niaspan is currently the only niacin approved by Health Canada.

Some common side effects include flushing (redness or a burning or itching sensation), dry skin or a rash, upset stomach, diarrhea and headaches.

Resins

Resins are also known as bile acid sequestrants. Resins work by causing an increase in the amount of bile made by the liver, which leads to less LDL cholesterol circulating in the body.

The most common side effects are stomach or intestinal problems: constipation, abdominal pain or cramping, bloating, flatulence (gas), heartburn, nausea, vomiting and diarrhea.

Cholesterol absorber inhibitors

This type of drug stops your body from storing and absorbing cholesterol in your liver, and helps cholesterol clear from your blood more easily, lowering your total and LDL cholesterol levels.

Some common side effects include headache, diarrhea, dizziness, sore throat, runny nose, sneezing, joint and muscle pain.

You may not be able to “feel” the benefits of the medication you are taking, but that doesn’t mean it’s not working. It is very important to continue taking your medication as directed. If you stop taking your medication, the chance that your cholesterol will rise again is very high. Never stop taking your medication without first talking to your doctor.

Cholesterol's Role in Cardiovascular Disease

What does cardiovascular disease (heart disease) mean? When the veins and arteries in some parts of your body are blocked, your heart has to work extra hard to get blood circulating.

Blood vessels get blocked through a process called atherosclerosis, or “hardening of the arteries”. This happens when there is too much cholesterol in your blood and the only place for it to go is to settle in the lining of your arteries. The cholesterol that settles in the arteries is also called plaque.

When plaque ruptures, it can form a clot capable of blocking one of the coronary arteries. Ninety per cent of heart attacks are caused by blood clots in the coronary arteries.

This is why it is so important to manage your cholesterol. This website will help you with simple tips and help you stay motivated.

"Learn how to lose those unwanted pounds and look and feel great."

Eating Out

Restaurant eating can be daunting when you’re trying to make healthy eating choices. With so many options on the menu, it can be hard to know what to order. Here are a few tips that will make it a bit easier for you.

Remember that many restaurants will accommodate your requests. Don’t be afraid to ask for something that is not on the menu.

Start off Right

If a breadbasket greets you at your table, it would be best to try to skip it altogether or ask your server to take it away so that it’s not a temptation. But, we all know how hard that is when you’re hungry!

Instead of reaching for the cheesy breads or glazed rolls - packed with lots of extra fat and calories - try instead a plain multigrain roll, a bread stick or some crackers.

Pick a healthy appetizer such as a garden salad or a broth-based soup. You could also ask your server for a plate of fresh vegetables as an appetizer.

A Healthy Main Course…of Course!

A good rule of thumb when ordering any kind of meat is to choose a steamed, roasted, broiled, baked or poached item. Avoiding the breaded, fried or sautéed meats will put you in a better position for a healthy meal.

Going meatless is another great option. There are many excellent low-fat vegetarian options.

On the Side

Will it be salad, french fries, mashed potatoes, mixed vegetables…the side dish options are often endless. You now even have choice of side dishes in fast food restaurants.

A salad is always a good choice, but ask for the dressing on the side so you can control how much you use. Many dressings are very high in fat and calories. Ask if they have a low-fat option.

Vegetables are a great choice – just watch out for items that are fried, scalloped, creamed or sautéed – they can add calories and fat quickly. If you’re craving carbohydrates and a salad just won’t do, order a baked potato with the butter or sour cream on the side. How about trying the baked potato topped with salsa? This is a delicious fat-free alternative.

Ah, Desserts

The dessert menu is often the most tempting, and there are tips to navigate around this one too! Enjoy some fresh fruit or satisfy an ice cream craving with some low-fat sorbet. If you must have a decadent dessert, order it with two forks and share it with a friend – chances are you’re not really hungry anymore so a small bite will satisfy the sweet craving.

Try a great cup of flavoured tea or coffee. With no calories or fat, it can be a perfect way to complete your meal.

And to Drink?

If you’re watching your weight, look out for hidden calories in beverages. Did you know that a regular soft drink can easily add 200 calories to a meal? And a milkshake weighs in at a hefty 400-700 calories!

Instead choose water with a twist of lemon, diet soda or a glass of calcium-loaded fat-free milk.

Heart Healthy Eating

Eating a healthy diet is important for many reasons. Not only can it boost your energy and help you achieve and maintain a healthy body weight, it can contribute to lowering your LDL and Cholesterol Ratio. Beyond the basics outlined in Canada’s Food Guide, there are specific foods that can have an impact on your heart health.

If diet and lifestyle changes are not enough, go talk to your doctor about what else you can do to lower your LDL and Cholesterol Ratio.

Dietary Fats

You have likely heard a lot about the importance of reducing the fat in your diet. But, the reality is that your body needs fat in order to function. There are many types of fats in the foods we eat. Some, like polyunsaturated and monounsaturated fats, are good fats, which can lower the risk of heart disease by reducing your cholesterol level. Others, like trans fats and saturated fats, are unhealthy, and can raise your LDL, or “bad” cholesterol, increasing your risk of heart disease. The recommended daily limit for adults is less than 30% of calories from fat, and of this less than 10% should be from saturated and trans fat.

So, when choosing your fats, choose those that can do positive things for your heart!

Fat Type	Healthy/Unhealthy?	Food Sources
Monounsaturated	Healthy	olive, peanut and canola oils avocados nuts
Polyunsaturated	Healthy	vegetable oils, such as safflower, corn and sunflower
Omega-3 Fatty Acids (type of polyunsaturated fat)	Healthy	salmon, mackerel and herring flaxseeds, flax oil, walnuts
Saturated	Unhealthy	animal products, such as red meat, poultry, butter, whole milk coconut, palm or other tropical oils
Trans Fat	Unhealthy	baked goods, such as cookies, crackers and cakes fried foods, such as donuts and french fries
Dietary cholesterol	Unhealthy	meat, poultry seafood eggs dairy products lard butter

Dietary Fibre

Fibre, found mainly in fruits, vegetables, whole grains and legumes, offers a host of health benefits, including lowering your risk of diabetes and heart disease. Particularly important for maintaining a healthy cholesterol level is soluble fibre, the kind that you find in oat bran, psyllium, apples, carrots, peas, beans, nuts and many vegetables. This type of fibre can also lower blood cholesterol levels and slow sugar absorption, which for people with diabetes, can help improve blood sugar levels.

Another type of fibre, insoluble fibre, can particularly help if you are having trouble with constipation or irregular stools. Insoluble fibre can be found in foods such as whole wheat flour, wheat bran, corn bran, dried peas, beans and lentils, nuts and seeds.

High fibre foods have the added benefit of potentially being your weight loss ally. Fibre-rich foods tend to fill you up for a longer amount of time, and because they take more time to chew, can give your body time to recognize that it is no longer hungry.

Foods lower in fibre include white bread, pasta or fruit juice. These products have been refined or processed, which means lower fibre content. To boost your fibre intake, select whole-grain products, raw or cooked fruits and vegetables, and dried beans and peas.

Eating more fibre can help control your cholesterol level which will affect your Cholesterol Ratio and your LDL. It is recommended that adults include 14g of fibre for every 1000 calories consumed. This means:

Sex/Age	Fibre intake
Women, age 50 and under	25g per day
Women, 51 years and older	21g per day
Men, age 50 and under	38g per day
Men, 51 years and older	30g per day

Soy

The cholesterol-lowering effect of soy is currently being tested and debated by scientists around the world. Some studies are showing a significant cholesterol-lowering benefit when soy is included as part of a diet low in saturated fat and cholesterol. Other research is showing that soy protein actually has very little impact on reducing cholesterol levels.

But, even though soy may not lower your cholesterol, it does contain vitamins and minerals and is a good source of fibre. It's also a healthy low-fat alternative source of protein. Experiment with it. Use soy products to replace ground meat in family recipes or take a cooking class and learn from those who use soy as a mainstay of their vegetarian or Asian diets.

Omega-3

Omega-3 fatty acids are a type of polyunsaturated fat, and may be especially heart-friendly. Omega-3s appear to decrease the risk of coronary artery disease by making your blood less likely to clot. It may also protect against irregular heartbeats and help lower blood pressure levels.

Omega-3 fatty acids can be found in both plant and fish foods. For example, walnuts, soybeans, tofu, flaxseed, canola oil and soybean oil or margarines made with these oils. Fatty cold water fish are an excellent source of omega-3 fats. Fatty fish such as salmon, trout, herring and mackerel are all excellent sources of omega-3 fats. You should also buy eggs that are high in omega-3. These are the result of feeding hens flaxseed.

Alcohol

Like many people, you may enjoy a nice glass of wine with dinner or a cold beer on a hot summer’s day. There is nothing wrong with appreciating alcohol and enjoying an occasional drink. What’s key, however, is that alcohol should be enjoyed in moderation. Alcohol can actually increase your triglycerides, and can lead to high blood pressure and heart failure. Not to mention the fact that alcohol contains high amounts of calories, which has potential implications for your risk of obesity, and by extension, diabetes.

Many studies have taken place and others are underway that look at potential positive effects of moderate alcohol consumption, such as an increase in HDL cholesterol. To date, leading health authorities recommend against drinking alcohol to gain these potential benefits.

Moderate alcohol consumption is considered to be one to two drinks per day, up to nine standard drinks per week for women and 14 standard drinks per week for men. A standard drink is either one glass of wine (150mL/5oz), a bottle of beer (350mL/12oz) or shot of spirits (50mL/1½oz).

Food Guide

Canada’s Food Guide was developed to help Canadians make wiser food choices. Following the recommendations and tips in Canada’s Food Guide will help you meet your needs for vitamin, minerals and other nutrients; help reduce your risk of obesity, type 2 diabetes, heart disease and certain types of cancer and osteoporosis; and contribute to your overall health and vitality.

Canada’s Food Guide places foods into four groups.

• Vegetables and fruit – choose at least one dark green and one orange vegetable and fruit each day
• Grain products – make at least half of your grain products whole grain every day
• Milk and alternatives – drink skim, 1% or 2% milk each day and select lower fat milk alternatives
• Meat and alternatives – choose leaner meats, poultry and fish, as well as dried peas, beans and lentils, more often

But what about foods that don’t fit into one of these four categories? Canada’s Food Guide recommends limiting foods and beverages high in calories, fat, sugar or salt such as cakes and pastries, chocolate and candies, cookies and granola bars, doughnuts and muffins, ice cream and frozen desserts, french fries, potato chips, nachos and other salty snacks, alcohol, fruit flavoured drinks, soft drinks, sports and energy drinks, and sweeten hot or cold drinks.

Motivating Toward a Better Ratio section of www.knowyourratio.ca has some excellent details about what makes us choose the foods we do and tips to help you rationally make healthy options.

Canada’s Food Guide encourages healthy eating by selecting a variety of foods from the four groups every day, and recommends the daily number of servings from each group as well. Here’s a handy chart to help you with planning your choices:

Recommended Number of Food Guide Servings per Day

	Children			Teens		Adults
Age in Years	2-3	4-8	9-13	14-18		19-50		51+
Sex	Girls and Boys			Females	Males	Females	Males	Females	Males
Vegetables & Fruit	4	5	6	7	8	7-8	8-10	7	7
Grain Products	3	4	6	6	7	6-7	8	6	7
Milk & Alternatives	2	2	3-4	3-4	3-4	2	2	3	3
Meat & Alternatives	1	1	1-2	2	3	2	3	2	3

Although everyone is different, Canada’s Food Guide has based the recommended number of servings on a person’s age and gender. Once you understand the recommended number of servings per day, you need to understand what a proper portion size is. Here are a few examples:

Food Group	Examples of One Serving Size
Vegetables and Fruit	½ cup of fresh, frozen or canned vegetables 1 cup of raw leafy vegetables I apple or 1 orange ½ cup of 100% juice
Grain Products	1 slice of bread ½ a bagel ½ cup of rice or quinoa ½ cup of cooked pasta
Milk and Alternatives	1 cup of milk 1 cup of fortified soy ¾ cup of yogurt 1 ½ oz of cheese
Meat and Alternatives	2 ½ oz (1/2 cup) of cooked fish, poultry or lean meat 2 eggs ¾ cup of cooked legumes 2 Tbsp of peanut butter

You need to know that healthy eating is not about under-eating and certainly not about starvation. If you want to lose weight, you will have to burn more calories than you take in, and if you want to maintain weight you will need to balance energy in with energy out.

You will find that if you eat healthy, you will be able to eat reasonable amounts, and if you increase your activity you can tip the energy balance toward healthy weight. But following the details outlined at www.knowyourratio.ca will allow you to eat in a way that is both healthy and satisfying. Gone are the days of the person sitting at a table nibbling on a lettuce leaf, while watching his/her family members eating a 16 oz steak with fries and gravy!

Grains

The reality is grains, if chosen well and eaten in a healthy portion, are a part of a balanced diet. Grains offer benefits such as cholesterol-lowering fibre, B vitamins and various disease-fighting compounds. Canada’s Food Guide recommends 6-7 servings of grains per day for females under the age of 50 and 8 servings for men under 50 years.

Look for whole grains, which are rich in fibre, over refined grains. Foods with whole grains, such as brown rice, oatmeal and whole wheat pasta, are a healthy choice that can help you reduce your LDL cholesterol and improve your Cholesterol Ratio.

Experiment with grains. Try exotic grains such as quinoa or whole wheat couscous. Take a look at the recipe for Mediterranean Couscous. It is an easy to make, healthy side-dish.

And remember – read the label. You are looking for whole grains listed as the first ingredient, as well as words such as 100% whole wheat or whole grain.

Vegetables & Fruits

A recent study found that eating a diet rich in vegetables and fruits can reduce your risk of a heart attack by up to 30%. The reality is that most of us do not eat enough fruits and vegetables to meet the recommended servings per day.

Filling up on vegetables and fruits is a smart, nutritious way to get disease-fighting compounds, such as antioxidants like vitamin C and E, beta-carotene, folic acid and fibre.

And with this food group, the brighter, the better. Dark green vegetables, like spinach and broccoli, and orange vegetables, such as carrots or squash, are ideal sources of vitamin A. Or try bright red strawberries – they have loads of vitamin C.

Milk Products

When your parents urged you to drink your milk, they were right!

Milk products are a great source of calcium and potassium, both of which help to keep your bones healthy and can contribute to better blood pressure. It’s important when choosing foods from this category to watch the fat content, and to choose lower fat options most often.

You can do this by looking for the M.F. (milk fat) or B.F. (butter fat) content on your favourite dairy products. Whole milk, for instance, might be tasty, but it includes three times the fat as 1% milk.

Canada’s Food Guide calls for adults between 19-50 years to have two servings from this group every day, while adults over the age of 50 should aim for three servings. Choosing carefully will mean a boost for your bones and for your efforts at reducing your LDL and Cholesterol Ratio.

Meat & Meat Alternatives

Some meats, especially untrimmed red meat, can be high in saturated fats, the kind that contributes to high cholesterol. But meat and meat alternatives also provide the body with much-needed protein, which builds and maintains muscles and body tissues. All meats also provide iron, which your body needs to stay energized. The key is choosing the right meat and meat alternatives to achieve the recommended two to three servings per day, while still controlling your portions.

Why not make alternatives, such as dried beans, peas and lentils, your new favourites? Definitely look to the sea for nutritious options, such as salmon, sardines and mackerel. These fish also have the benefit of providing omega-3 fatty acids, which may prevent blood clots, decreasing the risk of a heart attack or stroke.

Lean meats are also a good choice, especially if they are cooked using low-fat methods like broiling, baking or on the BBQ. The key is to keep the portions manageable – about the size of a deck of cards. If you are used to eating meat portions closer to the size of a plate this can be challenging. Try adding lots of vegetables to your plate so it is filled, but now with a healthy balance.

Food Behaviour

The amount of food you need every day depends on a number of factors: how physically active you are, your age and whether you are male or female. Health Canada has recently unveiled Eating Well with Canada’s Food Guide which provides guidance on how many servings of each of the four food groups you should aim for.

With all of the nutrition information out there, it can be confusing. Along with generally striving to eat foods lower in fats, particularly saturated fats, there are other basic principles of healthy eating that remain true:

• Enjoy a variety of foods from the four food groups: vegetables and fruits, grains, dairy, and meat and alternatives. Eating a variety of foods not only keeps it interesting, it also helps you make sure you are getting a variety of nutrients
• Start your day with a nutritious breakfast – breakfast fuels your day and can help you avoid over-eating later in the day
• Watch your portion sizes – for instance, a single serving of meat is about the size of a deck of cards
• Drink lots of water to keep yourself well hydrated
• Have smaller meals more frequently throughout the day – this gives your body a steady supply of energy and can help you avoid overdoing it
• Limit your salt, alcohol and caffeine intake

Adopting these healthy eating habits can be challenging, but they can have a big impact on both your LDL and your Cholesterol Ratio.

Target Calories per Day

Your body is like a machine and needs calories to keep running. Do you know how many calories your body needs to each day to function properly while maintaining a healthy weight? This calculator estimates the number of calories your body burns each day. If your goal is to lose weight by burning off excess body fat, aim to eat fewer calories per day than your daily caloric needs, and maintain or increase your exercise activity.

The amount of food you need every day depends on a number of factors: how physically active you are, how large or small you are, how old you are and whether you are male or female. Canada’s Food Guide to Healthy Eating provides guidance on how many servings of each of the four food groups you should aim for.

With all of the nutrition information out there, though, it can be confusing. Along with generally striving to eat foods lower in fats, particularly saturated fats, there are other basic principles of healthy eating that remain true:

• Choose a variety of foods from the four basic food groups: vegetables and fruits, grains, dairy, and meat and alternatives. Eating a variety of foods not only keeps it interesting, it also helps you make sure you are getting a variety of nutrients
• Start your day with a nutritious breakfast – breakfast fuels your day and can help you avoid over-eating later in the day
• Watch your portion sizes – for instance, a single serving of meat is about the size of a deck of cards
• Drink lots of water to keep yourself well hydrated
• Have smaller meals more frequently throughout the day – this gives your body a steady supply of energy and can help you avoid overdoing it
• Limit your salt, alcohol and caffeine intake

Adopting these healthy eating habits can be challenging, but they can have a big impact on both your LDL and your Cholesterol Ratio.