Root vegetable winter broth

Warming vegetable recipe

One thing that’s certain is that over the festive season we all eat a little bit out of the ordinary. With so many temptations it's not uncommon to consume double your normal-allocated calorie intake and then some (this is not an open challenge!) My take on the classic broth uses a lot of seasonal root vegetables. Carbohydrate comes in the form of pearl barley (which can be replaced with brown rice) because this grain holds it’s firm texture really well. And the lean protein in the turkey also doesn't break down when re-heated. Start to finish, this low calorie but hearty and healthy broth takes less than an hour to prepare and cook. So hopefully this will kick start your healthy New Year.

 

Ingredients

2 medium carrots

1 stick of celery

1 1/2 medium leeks

1 small swede

1 large parsnip

1 medium onion

75g unsalted butter

150g pearl barley

300g diced lean white meat

2 litres of fresh chicken or turkey stock

Bunch of fresh parsley, finely chopped

Method

1. Start by dicing all the vegetables. It’s important that they are all roughly the same size to ensure they cook evenly. Melt the butter over a medium heat in a medium saucepan and cook the vegetables for 3/4 minutes over a medium heat.

2. Add the pearl barley and raw diced meat and cook for a further 2/3 minutes.

 

3. Cover with the stock and bring to the boil and then simmer for 35-40 minutes, until the pearl barley is soft and tender. Add seasoning at this stage. To serve, stir in the fresh parsley at the very last minute to retain freshness and texture.

4. This broth keeps really well in the fridge and in my opinion almost improves after a day in the fridge. A tbsp of fresh pesto added before serving would also add another dimension. Enjoy.

Ingredients

2 medium carrots 1 stick of celery 1 1/2 medium leeks 1 small swede 1 large parsnip 1 medium onion 75g unsalted butter 150g pearl barley 300g diced lean white meat 2 litres of fresh chicken or turkey stock Bunch of fresh parsley, finely chopped

Vital Statistics

Serves: 6-8
Preparation: 15 minutes
Cooking: 50 minutes
Difficulty: Easy
Good for: Pre or post training lunch
Calories (kcal): 318
Protein (g): 20
Carbs (g): 24
Fat (g): 16
Fiber (g): 37
http://www.realbuzz.com/articles/root-vegetable-winter-broth/
 

Chickpea and flageolet bean soup

Low G.I recipe for endurance training

This soup is a meal itself, it is very easy to make and is great for endurance. Beans and pulses are a very healthy alternative low G.I. carbohydrate to rice, pasta and couscous. You can experiment with different types of bean — flageolet and chickpeas work well, but you might want to try butter beans or borlotti beans.

This soup does taste better if you leave the beans to soak overnight, but quite frankly, unless you are cooking for a special occasion, life is too short to soak beans — a good quality tin is fine.

Method

1. Chop the onion and or or leek and sauté in some olive oil on a gentle heat with the bay leaf.
2. Roughly chop the other vegetables and add them to the pan and cook for 5 minutes or so. Add the ras-el-hanout spice mix (this is a north-African spice mix that you can buy in most supermarkets now. If you can't find it, use Schwartz Moroccan spice mix or make your own combination with a selection of the following: cumin, coriander, fennel, cinnamon, cloves, nutmeg, cardamom, chili).
3. Add the garlic, ginger, orange zest, beans and chickpeas, tomatoes, tomato puree and the stock.
4. Cover and simmer until the vegetables are tender. Check for seasoning. You may need some more spice  — play around a bit; you could try adding a little ground coriander or cardamom, for instance. Add the fresh herbs but reserve a little for decoration.
5. Transfer to a large serving bowl. Drizzle some fruity olive oil onto the soup and sprinkle with a little fresh parsley or coriander.
6. Eat with chunks of crusty bread.

Ingredients

• 1 onion or leek, sliced
• 1 bay leaf
• 1 carrot
• 1 small celery stalk
• Olive oil
• ½ litre vegetable stock
• 1cm fresh ginger, grated
• Grated orange zest
• 1 clove garlic, crushed
• 200g tin flageolet beans (use butter beans or cannellini as alternatives)
• 200g tin chickpeas
• 400g tin chopped tomatoes
• 1 tbs tomato puree
• 1 tsp parika
• 1 tsp ras-el-hanout spice mix
• 2 inch cinnamon stick
• Handful of fresh flat-leaved parsley or coriander, roughly chopped

Vital Statistics

Serves: 2
Preparation: 5 minutes
Cooking: 20 minutes
Difficulty: Easy
Good for: Low G.I. meal good for endurance. Good, healthy weekday staple
Calories (kcal): 404.1
Protein (g): 23.1
Carbs (g): 53.4
Fat (g): 11
Fiber (g): 12.4
http://www.realbuzz.com/articles/chickpea-and-flageolet-bean-soup/
 

     

 

The health benefits of exercise

Top health reasons to exercise

We all know that regular exercise is good for you, leading to a healthy and active mind and body. From relieving tension and stress through to preventing illnesses like diabetes, exercise has numerous health benefits.

Taking part in a program of regular exercise, sports or gym training …

• Relieves tension and stress, as well as depression and anxiety

• Reduces or maintains body weight or body fat

• Reduces the risk of developing heart disease

• Reduces or the risk of developing high blood pressurehigh blood pressure

• Boosts self-image and improves psychological well-being

• Reduces the risk of developing and breast cancercolon cancer

• Builds and maintains , bones, and jointshealthy muscles

• Improves flexibility

• Relieves insomnia

• Reduces high cholesterol or the risk of developing high cholesterol

• Helps prevent diabetes
• http://www.realbuzz.com/articles/the-health-benefits-of-exercise/

Top fitness benefits you may be unaware of

The benefits of regular exercise

Getting fit through a program of regular exercise has numerous benefits for your body and mind. However, there are also many little known health benefits too, including better hearing, focus and even sex drive. Here's our guide to some of the benefits of exercise that are not so well known.

Slimmer thighs, firmer muscles, more energy and a healthier heart are all pay-offs you’d expect from getting fitter – but here are seven benefits of improved fitness that you may not have thought of...

Deeper sleep after exercise

Being active during the day can help you get more sleep in at night. According to the US National Sleep Foundation, daytime physical activity can help you to fall asleep more quickly and get better quality sleep. Regular exercise can also help sufferers of insomnia to beat their problem. And, contrary to popular belief, recent research from the University of California suggests that even late evening workouts won’t hamper your ability to get to sleep.

Better hearing through exercise

A study at Miami University found that cardiovascular training improves your hearing in the short term and helps to preserve it in the long term. Other studies have found that the least fit people tend to have the worst hearing – and that’s even taking into account the number of exercisers blasting their ears with iPods...

More creativity from working out

Brand new research from Rhode Island College suggests that aerobic exercise can kick-start your creativity – and keep your brain cells tingling for a couple of hours afterwards. Activities that are ‘no-brainers’ and don’t require you to put in too much thought are best – so pick running or swimming over rock climbing or doubles tennis. Also, don’t go too hard, as the best creativity boost comes from exercising at a comfortable pace.

Higher libido from exercise

Yes, being fit helps to improve your sex life! A study that looked at 8,000 women aged 18 to 49 found that in women who exercise three times a week, 40% report greater arousal, 31% have sex more often and 25% find orgasm easier to achieve. Researchers at the Harvard School of Public Health involving 31,000 men found that men who are physically active have a 30% lower risk of erectile dysfunction than men who do little or no physical activity.

Better quitting power through exercise

If you are trying to kick your smoking habit, research suggests that exercise might help. A study in the Archives of Internal Medicine followed 281 sedentary female smokers, who were otherwise healthy, in their efforts to quit. The study found that smokers who take part assigned exercise sessions are twice as likely to quit and stay cigarette free compared to those who don’t do any exercise.

More regularity from exercise

Yes, we’re talking about how regularly you go to the bathroom here! An Australian study found that regular exercisers are less likely to suffer from constipation than sedentary people. The boost to your circulation – as well as the actual physical effects of movement – are thought to be the reason for this. There is even a link between high levels of fitness and low levels of bowel cancer – though this may be because fit people are more likely to eat healthily, too.

Better focus through exercising

The very fact that exercise requires planning, application, dedication and discipline means that every time you get your kit on, you are working on your character development, too. For example, a study of people training for a marathon in New York found that regular exercise improves people’s goal-setting, organization and discipline – both at work and in other areas of life.
http://www.realbuzz.com/articles/top-fitness-benefits-you-may-be-unaware-of/

Lebanese couscous salad with griddled vegetables and a spiced yoghurt sauce

Low-fat vegetarian recipe for a training diet

We often make a large amount of this salad and keep it in the fridge to snack on when we train. It keeps for two to three days in the fridge and the flavors seem to improve over this time. It is not only packed with vitamins from the herbs and vegetables, but the couscous is a good low-fat, slow-burning carbohydrate. If you are planning to go to the gym after work, put a tub of this in your lunch box.

It also makes a good vegetarian evening meal, or an accompaniment to a piece of grilled chicken or lamb chop.

Method

1. Put the couscous in a bowl with a pinch of salt and a glug of olive oil. Pour over 150ml boiling water.
2. Heat the griddle or frying pan and slice the courgettes and aubergine lengthways — about ½cm thickness. Brush them with olive oil and cook on each side for a few minutes (so that nice stripes appear).
3. Chop the herbs roughly.
4. When the couscous is ready, fluff it up with a fork and then add the herbs, the spring onions, the tomatoes, the ground coriander, the lemon juice and the olive oil. Taste and add salt and pepper accordingly.
5. Mix the yogurt sauce ingredients together, pour into a bowl and gently pour a little fruity olive oil around the edge of the bowl.
6. On a large platter, arrange the aubergine and courgette slices around the edge, dress with ½ tbs balsamic vinegar and ½ tbs olive oil and then pile the couscous into the middle. Decorate with pomegranate seeds and serve with the sauce.

Ingredients

• 125g couscous (wholemeal if you can get it)
• Bunch of flat-leaved parsley
• Bunch of mint (25g or large handful)
• 2 tomatoes, chopped up small
• 2-3 spring onions, sliced finely
• ½ tsp ground coriander
• 2 tbs good olive oil
• 2 tbs lemon juice
• Plenty of salt and pepper
• Pomegranate seeds for decoration

For the griddled vegetables:

• 2 decent sized courgettes
• 1 aubergine
• ½ tbs balsamic vinegar
• 1 tbs good olive oil

For the yoghurt sauce:

• 250g good quality natural low-fat yoghurt
• ½ tsp each ground cumin and coriander
• ¼ tsp chilli powder
• Salt and pepper
• Small clove garlic, crushed
• Mint leaves, chopped

Vital Statistics

Serves: 2
Preparation: 10 minutes
Cooking: 20 minutes
Difficulty: Easy
Good for: Excellent balanced, low-fat meal, good for training
Calories (kcal): 458.5
Protein (g): 12.9
Carbs (g): 40.8
Fat (g): 27.1
Fiber (g): 4.9
http://www.realbuzz.com/articles/lebanese-couscous-salad-with-griddled-vegetables-and-a-spiced-trans-yoghurt-sauce/
 

Spaghetti with fresh herbs

Low G.I. recipe for endurance training

Sometimes the simplest things are the best. In Italy, pasta with fresh herbs is cooked as a staple dish, rather like beans on toast in Britain! Not only is this one of the quickest dishes to make, it is great food for endurance: high in low G.I. carbohydrate, light on the stomach, plenty of vitamins from the herbs and garlic, plus a little protein from the cheese. Anchovies are really high in sodium, so adding these is a really good way of naturally increasing salt intake after a hot and sweaty workout. Good herbs to use are flat-leaf parsley, basil, chives, mint, marjoram, oregano ... whatever you can lay your hands on.

For this recipe a good portion size is 100g of spaghetti per person, 125g for the larger appetite.

Method

1. Bring a large pan of water to boil. Add some salt and then the spaghetti and cook according to pack instructions.
2. Sweat the garlic in the olive oil over a low heat, add the chili, lemon zest, anchovies and herbs and soften slightly.
3. Drain the spaghetti when it is cooked, reserving some of the cooking liquid to prevent the pasta from sticking together. Add the spaghetti to the herby sauce and toss well to combine. If you are not using anchovies, you may need to add some salt at this stage.
4. Serve with some parmesan cheese and freshly ground black pepper. A fresh tomato and basil salad goes really well with this dish as an accompaniment.

Ingredients

• 2 tbs extra virgin olive oil
• 1 clove garlic, peeled and crushed
• 50-75g chopped herbs (2-3 handfuls)
• ½ tsp dried chilli or small red chilli
• 2 canned anchovy fillets, chopped small (optional)
• Grated lemon zest
• 200-250g spaghetti (fresh, dried, standard or whole wheat)
• Parmesan cheese to serve

Vital Statistics

Serves: 2
Preparation: 2 minutes
Cooking: 10 minutes
Difficulty: Easy
Good for: Endurance training or pre-race meal
Calories (kcal): 315.9
Protein (g): 8.7
Carbs (g): 33.2
Fat (g): 17
Fiber (g): 1.8
http://www.realbuzz.com/articles/spaghetti-with-fresh-herbs/
 

5 things every woman gets wrong

Female health mistakes and misconceptions

From our body weight to our choice of literature, you may be surprised by all the things us ladies get wrong! Uncover some surprising female health mistakes and misconceptions with these 5 things every woman gets wrong.

Body weight

We have bad news, ladies – according to research studies, we’re all fatter than we think! A British Government survey found that we are all guilty of underestimating our size, with women misjudging their weight the most. The study found that the average woman is 5lbs heavier than she thinks she is, and for women in their late 30s this goes up to 8lbs. Furthermore, nearly half of all parents of obese children thought their child was the right weight.
These results corroborate findings by Columbia University researchers which showed that overweight mothers tend to underestimate their own and their children’s weight. Experts believe many of us underestimate our weight in a bid to convince ourselves we’re not too far off our ideal size, while the lead author of the study of Columbia University believes it may also be because perception of weight has become skewed as obesity and being overweight are becoming the norm.

Body shape

Not only do many of us believe we weigh less than we actually do, according to research we are also not quite as curvaceous as we think. A study of about 3000 women commissioned by the Vitality Show showed that 27 per cent of women believed they had an hourglass figure – one of the most sought after body shapes – while only 21 per cent believed they were the less coveted apple shaped. However, in reality more than half had an apple shaped figure and far fewer women were hourglass shaped than they thought.
In fact, experts believe that just 8 per cent of women have the coveted hourglass shape, which is not only thought to be desirable to the opposite sex but is also believed to have health benefits including increased fertility and intelligence levels. Experts believe that the lifestyle of modern working women is to blame for the decline in the hourglass shape as stress increases the distribution of fat around the abdomen.

Reading material

You might not think your choice of novel has any implications on your wellbeing, however research by Virginia Tech has found that reading chick lit could be bad for your health. It is well-documented that many modern women (and men) suffer from body image issues and feel under pressure to look a certain way. However, while many put this down to the influence of underweight celebrities and models, the study suggests that fictional icons could be just as bad for your self-esteem.
The study looked at the effect of chick lit protagonists with low self esteem on readers, and found that reading about characters with low body confidence made female readers more aware of their own size. The participants reported feeling significantly less attractive when they read about a slim character and significantly more worried about their weight when they read about one with low self esteem. While this doesn’t mean you need to ditch chick lit entirely, choosing novels with characters with normal or high body confidence could help to give your own a boost.

Self-worth

Research shows that many women underestimate themselves both physically and intellectually, while men are more likely to overestimate their virtues. Research results published in the journal Psychological Science found that, when participants were placed in a setup described as “speed meeting” with members of the opposite sex and asked to rate the sexual interest of their partner, the men were more likely to overestimate their attractiveness and the interest of their partner, while most women underestimated their partner’s sexual interest.
Furthermore, an analysis of 25 studies by a professor at University College London showed that, although men and women tend to have the same average IQ, women also underestimate their intelligence while men overestimate theirs. Also, not only did female participants give a lower estimate of their own intelligence, both men and women tended to think their male relations were more intelligent than their female ones.

Workouts

While your workouts may keep you fit and slim, research suggests that women are failing in one key aspect when it comes to exercise – improving strength. In fact, studies suggest that women are weaker than they have ever been, which may be because many focus purely on weight loss rather than strength. Concerns that muscles aren’t feminine are also a key factor in our dwindling strength. However, while you may not care about gaining muscles, poor muscle strength has many implications for our health, including increased risk of osteoporosis and back and joint pain.
Another mistake women make when it comes to workouts is following the same regimes as their partner. A new study by researchers at the University of Missouri shows that women and men respond to exercise and diet in different ways, and that women need to do a lot more exercise and pay more attention to their diet to reap the same results as men. While exercising with your partner is a great way to stay motivated, try to tailor your workout to get the results you want.
http://www.realbuzz.com/articles/5-things-every-woman-gets-wrong/
 

5 shocking health facts for women

Health statistics every woman needs to know

From lipstick to green tea, our life is full of items and habits that can help to promote a healthy lifestyle or to hinder our healthy aspirations. Here we show you five shocking health facts every woman should be aware of. We warn you though; some of them are pretty shocking.

Your lipstick could lead to heart failure

The details:  Many big brand lipsticks contain harmful chemicals, such as parabens, methacrylate, lead, calcium and triclosan. Harmful substances like these are quickly absorbed into your bloodstream because you are applying them directly to your lips, which make them dangerous. Also, most ladies retouch their lipstick repeatedly throughout the day. If you are an appearance-conscious woman you could therefore be putting high levels of these substances into your body unknowingly.  
Shocking health fact: Although none of the chemicals listed aboveare good for us, triclosan is particularly harmful. Researchers have found that when mice are exposed to this chemical their brain processes are interrupted and that this disruption could lead to heart failure and muscular problems. Although the study was not tested on humans, there is still concern that triclosan does pose a health risk and one of the biggest skincare companies, Johnson and Johnson, proposed to remove this chemical from their products. They also announced they would no longer use parabens.

Green tea can prevent osteoporosis

The details: Osteoporosis is the most common bone disease and it can be incredibly painful. The disease weakens bones and can lead to sudden fractures and breakages. Women are four times more likely than men to develop osteoporosis because they have lighter and thinner bones than men. They also live for longer.
Shocking health fact: Studies into the benefits of green tea have found that this herbal drink contains chemicals that can stimulate bone growth.Interestingly, it has also been suggested that compounds within green tea inhibit bone resorption, which weakens bones. If you’re not a fan of green tea you could always add some honey to a cup of the herbal drink, or try flaxseed oil. Flaxseed oil has also been found to help those at risk of developing osteoporosis because it contains fatty acids that positively affect bone density.

Makeup linked to weight gain

The details:  Non-organic makeup brands often contain substances that are not great for our health. One chemical that has worried people in recent years is phthalates, which are in around 70 per cent of all cosmetics, including things like makeup, cleaning products and body lotions.
Shocking health fact: Researchers at the Mount Sinai Medical Centre in New York conducted a study that found a strong correlation between the high levels of phthalates in children’s urine and obesity. Although the research did not conclude that phthalates cause weight gain the study does suggest that these chemicals play a contributing role to obesity.

Losing weight can help reduce risk of breast cancer

The details:  Breast cancer is the most common cancer in women and is the second biggest killing cancer. Shockingly, it is thought that breast cancer affects one in eight women in their lifetime.
Shocking health fact: Although breast cancer can be caused by lots of different factors, being overweight and having a diet that is high in fat can mean that you are more likely to develop breast cancer. It is believed that losing half a stone could reduce the risk of getting breast cancer by 50 per cent. If you want to reduce the amount of fat in your diet you could swap some of your more unhealthy foods for low fat options. For example, instead of eating mayonnaise try crème fraiche.

Wearing the wrong bra can give you a headache 

The details:  It’s been drummed into us that wearing the wrong bra can be harmful, yet apparently four out of five women still wear ill-fitting bras.
Shocking health fact: According to research, wearinga badly fitted bra is not just bad for our image; it’s also bad for our health. The strain and stress our breasts place on our bodies can cause all sorts of problems, from back pain and stiffness in the neck, to headaches. Apparently six in 10 women experience at least one of these problems because of badly fitting bras. Women often think that their boobs stay the same size and so they stick to the same bra size. However, this is not the case and women should have regular bra fittings.
http://www.realbuzz.com/articles/5-shocking-health-facts-for-women/
 

5 health hazards in your handbag

The health dangers lurking in your handbag

Your handbag may seem innocent enough, but could it be making you sick? Here are five surprising health hazards in your handbag.

Many of us wouldn’t consider the impact of our handbag on our health, however research suggests this essential fashion item could be more risky than you think. As our handbags tend to travel most places with us and are often placed on floors, they can easily pick up germs throughout the day.
A study by microbiologists tested swabs taken from the outside and bottom of handbags and found that your handbag could contain thousands, or even millions, of bacteria, including fecal bacteria and viruses that can cause colds and stomach upsets. However, when it comes to your handbag, it’s not just what’s on the outside that counts. Here are five health dangers lurking in your handbag.

Handbag health hazard 1: Water bottles

Many of us carry a bottle of water in our handbags to stay hydrated throughout the day. However, while drinking water is great for our health, repeatedly drinking from plastic bottles could play havoc with your health. Studies have suggested that dangerous chemicals called phthalates contained in the plastic can leach into the water over time, which may lead to hormone imbalances and fertility problems. The concentration of these chemicals also increases the longer a bottle is stored.
For a safer way to stay hydrated, try switching to a different type of water bottle. Glass bottles are a healthier solution and can be wrapped in a protective silicone sleeve, or try using a metal bottle such as stainless steel or aluminum if you are concerned about breakages.

Handbag health hazard 2: Makeup

If, like many women, your handbag is packed with various mascara tubes, makeup brushes and lipsticks, it may be time to have a handbag clearout. Just as it’s important to throw out old food once it’s past its sell-by date, makeup should also be thrown away and replaced after a certain period of time as it can go off and harbor bacteria, particularly in the case of mascara.
Mascara can harbor bacteria that is transferred into the product after each application and which can reproduce in the dark, warm environment of the mascara tube. Make sure you throw out mascara after six months to avoid eye infections and replace other products after roughly 18 months. To further prevent the build-up of bacteria, wash makeup brushes regularly and avoid sharing makeup with friends.

Handbag health hazard 3: Used tissues

While many of us wouldn’t admit to it, lots of women are guilty of wiping their nose while on the go and then stuffing the used tissue or hanky inside their bag. However, the viruses that cause colds and the flu are fairly robust and can survive on tissues for significant periods of time.
Although you may be the only person using your handbag, it is still easy to spread these germs to others. Every time you rummage through your bag your fingers can come into contact with the germs on used tissues which can then be spread to surfaces such as door handles and stair rails and easily passed on to others. When you blow your nose, make sure you throw your tissue away as soon as possible, then wash your hands or use a hand sanitiser.

Handbag health hazard 4: Mobile phone

Mobile phones have always been a source of controversy when it comes to our health, with studies suggesting a link between mobile phone use and health conditions such as brain tumours, and the World Health Organisation admitting that they may cause cancer. However, other experts have suggested that there is no evidence of this and more research is needed.
Aside from these potential serious health dangers, a study of mobile phones in Britain also found a more immediate danger associated with mobile phones, with their results showing that one in six mobile phones were contaminated with faecal matter. A condition known as “texter’s thumb” is also a potential danger for regular mobile phone users, with Virgin Mobile stating that mobile phones are the cause of a reported 3.8 million cases a year of repetitive strain injury.

Handbag health hazard 5: Heavy items

While the items in your handbag may all be innocent enough, an accumulation of heavy items such as books, gadgets and cosmetics can add up to a serious health hazard. With the rising number of items many of us feel the need to haul around, you could be carrying around several pounds of weight on your shoulders every day.
While you may not feel the effects of this immediately, lugging around a heavy handbag can have serious implications on your body and can eventually lead to serious back problems and neck pain as well as poor posture. To look after your health, try switching to a smaller bag and filling it only with the items that you feel are really necessary each time you leave the house.
http://www.realbuzz.com/articles/5-health-hazards-in-your-handbag/#pagination-top
 

10 tips for better boobs

Improve the look and health of your breasts

Whether you want your breasts smaller, bigger or less saggy, few of us are happy with our boobs. However, there are many things you can do to make the most of your curves. To help look after your breasts and keep them looking their best, check out our 10 tips for better boobs.

Eat your way to good health
Multiple research studies have shown that eating certain foods can help to minimize your risk of developing breast cancer. Some foods to add into your diet include yellow/orange fruits and vegetables such as butternut squash as they are packed with antioxidant beta-carotene which has been linked to lowered risk of breast cancer. Flax seeds, walnuts, cranberries and omega-3 fatty acids (found in oily fish, avocados and eggs) have also been linked to reduced risk of breast cancer, while eating foods high in magnesium can help prevent breast swelling and tenderness.

Check your bra size

It is thought that more than 70 per cent of women regularly wear the wrong bra size, yet this can not only lead to significant health problems including poor posture, skin irritation and breathing difficulties, but it can irreversibly damage breast ligaments, leading to breast pain and sagging.Breast size can change frequently over your lifetime due to weight changes, pregnancy or menopause so, rather than guessing your size, make sure you get measured regularly to ensure you are getting the support you need.

Get into the exercise habit

Research has shown that exercising four or more hours a week can lower estrogen levels and reduce risk of breast cancer, while separate studies have suggested that weekly workouts can increase survival in those with the illness. However, exercise is not only good for your health; it can also help to prevent sagging and improve the look of your boobs. While you may think that chest exercises are just for men, working out the pectoral muscles through exercises such as push-ups and bench presses is great for improving the firmness, lift and shape of your breasts.

Get a natural lift

If you long for perkier, uplifted boobs, using a firming cream on your breasts and décolletage can help you to achieve this look. While applying a cream is unlikely to make any significant changes to the overall size or shape of your breasts, by massaging a firming cream regularly into your skin you can help to improve skin elasticity and tone up the area, helping to prevent wrinkles and sagging and improve the overall appearance of your boobs.

Fake a perfect cleavage

If you’re planning to wear a plunging neckline and want to make the most of your cleavage, it is possible to create the appearance of bigger breasts with a little bit of makeup. To cheat your way to a better cleavage, don your favourite bra then lightly dust some matte bronzer between your breasts, blending up and out to create the illusion of shadow. Finish with a lighter, shimmery powder across the top of your boobs and collarbones.

Check your breasts

According to a survey by Breakthrough Breast Cancer, only 35% of women regularly check their breasts for signs of cancer. However, breast cancer is a leading cause of death in women and early diagnosis can rapidly increase chances of survival. Women are advised to get to know their boobs by checking them each month and looking out for changes in size, shape and skin texture, as well as checking for discharge, rashes or lumps. If you are not sure how to go about checking your breasts, visit a reputable website or ask your doctor for tips on performing these necessary checks.

Quit smoking

Smoking has repeatedly been established as a leading cause of many serious illnesses, and breast cancer is no different. A study by researchers at the California Department of Health Services found that the rate of breast cancer amongst women who smoked was around 30% higher than for those who had never smoked. Separate research also suggests that the effects of smoking are cumulative, with risk increasing according to years of cigarette smoking, so stopping smoking now could help cut your risk of developing the illness.

Apply sunscreen

Despite the warnings about skin cancer, many of us are still not applying sunscreen on a regular basis. However, failing to apply sun lotion not only puts the delicate chest area at risk of sunburn and skin cancer, but it can also lead to premature ageing of the skin. To prevent a wrinkly cleavage and help keep your décolletage smooth and taut, make sure to apply a minimum of SPF 15 sunscreen whenever your skin is exposed to the sun.

Wear a sports bra

When we work out, our breasts tend to move about with the movements of our body. Exercising without adequate support (particularly for those with larger breasts) can therefore lead to discomfort and pain, as well as damage to ligaments which can cause breasts to sag. To make sure your boobs are protected from the effects of exercise, make sure you purchase a well-fitting exercise bra which is sturdier than your everyday bra and can help minimize breast movement.

Improve your posture

If you want to give yourself an instant breast lift, the best thing you can do is improve your posture. The chest muscles can lose flexibility when your shoulders are hunched, causing sagging over time. Furthermore, walking with a straighter back will make you boobs look instantly bigger and more pert. Try to pay attention to how you stand and sit throughout the day and consider taking up an exercise that will improve your posture such as yoga, Pilates or Tai Chi.
http://www.realbuzz.com/articles/10-tips-for-better-boobs/#pagination-top

 

10 Foods all Women Should Eat.

10 essential foods for female health

While there are some foods we should all be eating more of, men and women also have their own set of dietary requirements as well as their own unique health concerns. Here are ten foods that women should eat.

Female-friendly food 1: Tomatoes

Another vibrant carotenoid beneficial for women's health is lycopene, a pigment found in tomatoes. Studies have suggested that lycopene may be effective in preventing breast cancer. Furthermore, there has been considerable evidence to suggest that the powerful antioxidant can help reduce risk of heart disease — the leading cause of death in women in the US, Australia, England and Wales.

Female-friendly food 2: Butternut squash

Butternut squash — like many other yellow/orange fruit and vegetables — is packed with carotenoids such as alpha-carotene and beta-carotene and thefore ranks highly in the list of foods that women should eat. While carotenes should be included in everybody's diet for optimum health, they may prove essential to women's health as a high-carotenoid diet has been linked to lowered risks of both breast and ovarian cancer.

Female-friendly food 3: Flax Seeds

Flax seeds are a good source of Omega-3 fatty acids and have been linked to reduced risk of breast cancer and heart disease. The seeds' anti-inflammatory properties are also good for preventing arthritis, while their digestive benefits can help irritable bowel syndrome; two painful conditions which are more prevalent in women than men.

Female-friendly food 4: Salmon

Salmon has a multitude of positive health benefits for women. Not only is it rich in iron — which is integral to the diets of premenopausal women — but it is packed with omega-3 fatty acids, known for their mood-enhancing effects. Studies have suggested that omega-3 can help beat depression (something that affects twice as many women as men) and prevent mood swings, while salmon can also boost babies' intelligence when eaten during pregnancy.

Female-friendly food 5: Cranberries

Various studies have suggested strong links between consuming cranberries and reduced risks of breast cancer and heart disease. However, the most notorious benefit of cranberries is their ability to prevent and cure urinary tract infections such as cystitis, which is eight times more likely to occur in women than men. One study suggests that drinking two glasses of cranberry juice a day can prevent the symptoms of common UTIs in women, making cranberries a food that women should consume.

Female-friendly food 6: Spinach

Spinach is rich in many different vitamins and minerals, but one thing that makes it great for women is its high content of magnesium. Research has shown that magnesium may be beneficial in reducing many of the physical symptoms of PMS which plague women, including reduction of swelling, breast tenderness, bloating and weight gain.

Female-friendly food 7: Figs

Figs are a great health food, containing many vital minerals and vitamins as well as contributing to your daily portions of fruit and veg. Two minerals found in figs that are particularly beneficial to women's health are iron, which is often deficient in menstruating women, and calcium, which is important for post-menopausal women, who are more prone to osteoporosis.

Female-friendly food 8: Milk

Milk is a great source of calcium, which is extremely beneficial to women's health, particularly when combined with vitamin D (found in some varieties of milk and many fortified milk products). Consumption of the combined nutrients is not only good for warding off osteoporosis, but a study has suggested that a diet rich in calcium and vitamin D could ease, or even prevent, symptoms of PMS.

Female-friendly food 9: Oats

Oats are literally packed with health-boosting nutrients, many of which have great impacts on female health. Oats are not only great for heart health, digestion and blood pressure levels (with hypertension affecting many women over 50), but they contain vitamin B6, which can help prevent PMS and mood swings, and folic acid, which is important for women to consume before and during pregnancy to prevent birth defects in babies.

Female-friendly food 10: Walnuts

While all nuts are great for our health, walnuts have many great individual benefits for women. A study has recently found that walnuts, which are packed with omega-3 fatty acids, antioxidants and phytosterols, may help to reduce women's risk of developing breast cancer, while their high omega-3 content may also help bone health, arthritis pain and depression. Walnuts also contain many nutrients essential for female health, such as calcium, magnesium and folic acid.
http://www.realbuzz.com/articles/10-foods-all-women-should-eat/#pagination-top
 

Top health habits to steal from your man

6 health lessons we can learn from men

When it comes to healthy living, we may feel we have the upper hand over the opposite sex. However, there are some instances where it can pay to take a leaf out of their book. To help give your health and fitness a boost, check out these top health lessons we can learn from men.

Get into sport

Statistics show that men are more likely to participate in group sports than women, which means that women could be missing out. Sports such as football and hockey are great for improving heart health and building bones, with research published in Scandinavian Journal of Medicine & Science in Sports showing that regularly playing football can increase bone mass and density as well as improving postural balance and muscle strength. Not only that, the competitive nature of team sports is great for boosting motivation, while being part of a team can help build social bonds.

Ditch the faddy diets

With women’s magazines packed full of weight loss plans and an estimated 70 per cent of women having been on a diet in the last 10 years (compared to just 30 per cent of men), faddy eating has become a way of life for many women. Unfortunately, rather than helping you stay trim, yo-yo dieting can mess up the metabolism – causing your body to gain weight more easily – and lead to nutrient deficiency. Rather than obsessively counting calories and ignoring your hunger, try seeing food as fuel (rather than the enemy) and adopting healthier male eating habits of regular, substantial meals.

Lose the excess baggage

While women are prone to leaving the house with an entire bag full of gadgets and accessories weighing them down, men are generally content with a wallet and bunch of keys shoved in their pockets. Although few women would be happy to completely follow suit in this one, by slightly cutting down on your handbag contents you could drastically reduce your risk of serious back problems and neck pain. Make like your man and ditch all non-essential items before you leave the house and you could be doing your health a big favour.

Stop dwelling on problems

As a rule, women tend to be more led by their emotions than men and therefore react in a more emotional way when things go wrong or hurdles present themselves in life. Women are far more likely to want to go over their problems with friends, over-analyze situations and dwell on things. However, obsessing over a problem rarely makes it go away and instead too much dwelling can simply lead to anxiety, stress disorders and depression. Next time you are tempted to dwell, think like a man and engage your analytical side to try to find a practical solution to your problem instead.

Dress for comfort

From skyscraper heels to skin tight jeans, women are renowned for their restrictive fashion choices. However, this could be bad news for your health. Wearing restrictive clothing such as tight jeans, corset tops and tummy-control underwear has been found to be responsible for a host of health problems such as nerve problems, yeast infections, heart burn and abdominal pain, while wearing high heels can lead to poor posture, arthritis, hammer toes and back pain. Look after your health by taking a leaf out of your man’s style book and dressing for comfort every once in a while.

Workout with weights

Many women shun the weights at the gym due to the fear they will bulk up. However, unless you lift weights excessively, it is very unlikely this will be the case as women do not have the testosterone levels to build big muscles like men. However, what weight lifting will do is give your health a boost. Whether or not you desire toned arms, lifting weights has many other health benefits, including the ability to reduce risk of osteoporosis. On top of this, lifting weights can help with weight loss as the more muscle your body has the more calories you burn, whether you are exercising or not.
http://www.realbuzz.com/articles/top-health-habits-to-steal-from-your-man/