Top 7 face-friendly foods

Face-friendly food 1: Berries

Berries act as the perfect healthy skin pick 'n' mix as they provide the perfect combo of antioxidants and vitamins C and E in an easy pick-up package. Vitamin C is really face-friendly as it helps produce collagen, the facial framework tissue which keeps your complexion plump and smooth. Blackberries, raspberries, strawberries and blueberries are some of our favorites and easy as to get into your daily diet, but make sure they are eaten fresh and unheated; you'll get the most antioxidants and vitamins that way.

Berries are a great source of skin-friendly nutrients

Face-friendly food 2: Wholegrains

Wholegrains are a facial super food as they are fantastic for your digestion, and when your body is working to get rid of waste and toxins efficiently it shows on your skin. Go for brown or wholemeal pasta, rice and breads to get your wholegrains as well increase your intake of fiber. These foods not only boost digestion transit they are also great sources of iron and another skin-loving nutrient, vitamin B as well as helping you to feel full and satiated.

Face-friendly food 3: Cucumber

Okay, so you can slice off a couple of rounds and pop them on your eyes too, but the nutritional properties of cucumber make them a skin-friendly food to eat as well. Cucumber has high water content and staying hydrated has to be one of the golden rules when it comes to good nutrition for your skin. Boost your cucumber intake by including them as crudités, in salads and even in drinks - cucumber whizzed up with yogurt, mint and a dash of milk makes a delicious Lassi.

Face-friendly food 4: Salmon

Oily fish is super skin-friendly as its rich in the essential lipids (fats) that the skin needs to be healthy. The fatty acid Omega 3 is your friend when it comes to maintaining a healthy and young-looking complexion as it maintains skin elasticity and works to keep cell membranes healthy. Other examples of oily fish include trout, mackerel, tuna, anchovies and sardines.

Face-friendly food 5: Dark leafy greens

Spinach, kale, romaine lettuce, and swiss chard are all great examples of dark leafy greens that are fantastic for maintaining healthy skin. It's all to do with their super levels of antioxidant, vitamins A, C, E and the mineral iron - which is essential for keeping your blood healthy and your skin bright. If you are not a great lover of greens you can always add them to a smoothie or sneak watercress, rocket or baby spinach into salads and sarnies to ensure you get your fill.

Face-friendly food 6: Beans

It's the existence of isoflaves - potent antioxidants that make beans a fabulous face-friendly food. Antioxidants are great because they reduce the free radicals in your body (which cause aging) and make you look and feel great.  And black beans, chickpeas, lentils and soybeans are good choices of beans/legumes to incorporate into your diet.

Face-friendly food 7: Extra virgin olive oil

Integral to the Mediterranean diet, extra virgin olive oil can help nourish your skin from the inside out. High levels of the antioxidant vitamin E and source of the 'good fats' are what makes extra virgin olive oil so skin-beneficial. If you don't already, try using it in place of your regular cooking oil and include a drizzle on salads, pasta and pizza.

Ref:  http://sg.sports.yahoo.com/news/7-face-friendly-foods-083020952.html

Top foods that reduce cholesterol

Snack on nuts, drizzle a little olive oil, grab an apple, dine on fish, bite a chocolate. All these foods can help you lower your cholesterol.

cholesterol lowering foods (D and N)

What is cholesterol?

Cholesterol is a waxy, fat-like substance that is made by the liver. It is a part of every cell in the body and serves many vital functions. However, sometimes our bodies make more cholesterol than we need, and this excess cholesterol circulates in the bloodstream. High levels of cholesterol in the blood can clog blood vessels and increase the risk for heart disease and stroke.

Top foods to lower cholesterol:

•  Oats: Oats, the sturdy breakfast food is not only a fine way to start the day, but it can also really bring down your bad LDL cholesterol levels without lowering your good cholesterol. It is rich in soluble fibre (beta-glucan), a type of fibre, which helps lower LDL. Soluble fibre appears to reduce the absorption of cholesterol in your intestines.
• Fish: Fish are one of the foods that will help lower your cholesterol because they have a high concentration of Omega-3 fatty acids. ‘Fatty’ fish like salmon, lake trout and herring are the best for lowering your cholesterol. Two servings of fish a week will make a huge difference on your cholesterol levels.
• Beans: Researchers at Arizona State University Polytechnic found that adding ½ a cup of beans to soup lowers total cholesterol, including LDL, by up to 8%. All thanks to the high fibre levels in this veggie, which slows the rate and amount of absorption of cholesterol in certain foods. So, try black, kidney, or pinto beans; each supplies about one-third of your day’s fibre needs.
• Garlic: Apart from adding that extra zing to any dish, garlic has been found to be highly effective in lowering cholesterol, preventing blood clots and keeping blood pressure under check, and offering protection against infections. Pop 2 to 4 fresh cloves daily and reap its benefits.
• Nuts: Certain nuts like almonds, walnuts, hazelnuts, pecans, and pistachios deserve an honoured spot in the kitchen of every healthy eater. They contain omega-3 fatty acids. They’re also a source of fibre and vitamin-E.
• Soya: A number of studies show that soy protein may lower ‘bad’ LDL cholesterol and triglycerides without lowering ‘good’ HDL cholesterol. Soya products are high in protein and fibre, and low in saturated fat, which are additional plusses to this heart-healthy food.
• Olive oil: Olive oil contains a mix of antioxidants that can lower LDL cholesterol without affecting HDL cholesterol level. The Food and Drug Administration, USA recommends using about 2 tablespoons (about 23 grams) of olive oil a day to get its heart-healthy benefits. Some research suggests that the cholesterol-lowering effects of olive oil are even greater if you choose extra-virgin olive oil, meaning the oil is less processed and contains more heart-healthy antioxidants.
• Cinnamon: Plant compounds in cinnamon have been found to be effective in lowering cholesterol. The results of a study from 2003 in Pakistan showed lower levels of fasting glucose, triglycerides, LDL cholesterol and total cholesterol after 40 days of cinnamon use with levels continuing to drop for 20 days after that.
• Apple: Eating an apple or two each day may reduce heart disease risk factors, a new study shows. Apples are rich in fibre, which assists in improving our digestive system function. It’s also rich in polyphenols which stimulate metabolism and fat breakdown in the blood, thereby considerably reducing the risks of cardiovascular diseases like stroke or heart attack.
• Blueberries: Pterostilbene — the fat-fighting compound in blueberries is responsible for regulating lipids and cholesterol in the bloodstream. Antioxidants in blueberries have been found to lower bad cholesterol and improve cholesterol health in several notable studies.
• Cranberries: Cranberries are rich sources of anthocyanins, flavonols, and proanthocyanidins, plant chemicals that prevent LDL cholesterol from oxidising, a process that makes it more likely to stick to your artery walls. These chemicals also keep red blood cells from getting too sticky. An added bonus: They initiate a complex chemical reaction that helps blood vessels relax. Plus, they decrease LDL cholesterol and increase HDL.
• Flaxseeds: Flaxseed oil contains the essential fatty-acid alpha linolenic acid, and whole flaxseed provides fibre and other health-boosting compounds that may contribute to lowering cholesterol and decreasing cardiovascular health risks.
• Chocolate: The powerful antioxidant in chocolate helps build HDL cholesterol levels. Remember to choose the dark or bittersweet kind. Compared to milk chocolate, it has more than 3 times as many antioxidants, which prevent blood platelets from sticking together and may even keep arteries unclogged.
• Brown rice: Higher intakes of whole grains such as brown rice are associated with a lower risk of heart disease and stroke. One cup of cooked brown rice has 4gms of dietary fibre, which is 14% of the recommended daily value based on a 2,000-calorie-a-day diet. This source of insoluble fibre lowers cholesterol and decreases your chance of heart disease and may also help slow its progression.

With inputs from Ryan Fernando, Performance Nutritionist and Weight Management Expert, QUA Nutrition

Ref:  http://sg.news.yahoo.com/top-foods-reduce-cholesterol-110058802.html

10 Foods for Fabulous Abs

Would you believe you could get those washboard abs through eating, instead of starving yourself? Believe it! All you have to do is eat right: Here's a list of 10 foods that should absolutely make your list if you want a tummy that's worthy of Hollywood!



Yogurt is magic for the tum. Nutritionist Rania Batayneh recommends yogurt, “The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat." Ideally go for the plain-flavoured yogurts, that don’t contain added sugars.



Switch to whole grain. The body shows a decreased insulin response to whole grain as compared to refined carbohydrate like rice and white bread. So replace those meals of white rice and milk bread with whole grains like lentils, brown rice, and whole wheat bread for a trimmer waistline.



Stock up on cruciferous veggies like broccoli, brussels sprouts, asparagus, peppers, and yellow beans. They contain folate, beta-carotene, calcium, magnesium, and fiber, and are rich in vitamins A, C, and K.



Olive Oil: Mono-unsaturated fats like those found in olive oil, work to reduce belly fat and don’t increase calorie intake.



Apple cider vinegar: New research indicates that 2 tablespoons of apple cider vinegar (ideally mixed with a glass of water), consumed daily over a period of 12 weeks, works to lower body weight and reduce belly fat. This is attributed to vinegar's acetic acid, which is believed to pump out proteins that break down fat.



Green tea contains certain chemicals called polyphenols and catechins that boost metabolism and help burn fat. Including 2-3 cups of green tea in your diet will help reduce that waistline, as well as provide a host of other health benefits.



Apples are one of the most popular negative calorie foods. This means that an apple burns more calories that it adds to the body, while being digested, making for a great, tasty snack that does nothing to add to body fat.



Eggs are a great source of protein and contain essential amino acids that the body needs to build everything from muscle fibres to brain chemicals. It is the perfect breakfast food, and ensures you feel less hungry during the day and reduces that urge to snack.



Almonds provide the body with minerals like magnesium, and regulate blood sugar levels. A stable blood sugar level is key to prevent cravings that can lead to overeating.



Salmon, tuna and mackerel, in addition to being a great source of omega-3 fatty acids, also improve metabolism and help burn fat faster by improving the body’s glucose-insulin response.

Ref:  http://sg.news.yahoo.com/photos/10-foods-for-fabulous-abs-slideshow/food-for-fabulous-abs-photo-1334726945.html