Diet & Nutrition

These mistakes can cost your skin health and beauty.

If you like sunbathing

UV rays are the main catalyst for premature skin aging, and sunscreen is one of the most underrated products. 

When caring for your face, be sure to use a cream with SPF in the summer, and not only on the beach. This way you will minimize the risk of wrinkles, age spots, sunburn and skin cancer. 

Choose the right sunscreen, depending on the type of facial skin, region of residence and lifestyle: 

• if you work in an office and do not often go out, it is enough to use a cosmetic product with SPF 15 (for light skin – SPF 30);
• if you spend a lot of time outdoors, use a waterproof sunscreen of SPF 30 or higher.

Apply SPF cream liberally on the face, neck and décolleté, repeat after water procedures. Also, do not forget to use the cream on sunny winter days. 

You crush pimples, blackheads

You can spoil the skin and then heal it for years from incorrect interference. But post-acne scars are not the worst. It is especially dangerous to squeeze acne in the triangle of death – in the area of ​​​​the lips, nose and eyes. There are many small vessels here, and due to the direct blood supply to the brain, the infection can spread throughout the body and cause blood poisoning. By the way, this is what caused the death of the great composer Scriabin. He squeezed out a boil over his upper lip, brought infection and soon died of sepsis. 

Therefore, if rashes appear, the only right decision is not to crush acne, but to make an appointment with a cosmetologist-dermatologist.

You drink little water

If you drink little water, the skin of the face is the first to react to a lack of moisture. It fades, acquires an earthy color, and the epidermis sags, and creases and wrinkles appear.   

By drinking enough water, you thereby deeply moisturize the skin, and increase its elasticity. With good hydration, the sebaceous glands work less actively and the skin of the face is cleared of rashes. And do not be afraid of edema, they appear just when there is a lack of water – this is how the body, in conditions of its deficiency, stores up moisture, just in case. How much water to drink per day and how to drink water to lose weight, read here. 

Lose weight quickly and get it back just as quickly

Such “swings” are far from harmless to the health of your skin. When strict diets are replaced by gluttony (excuse the frankness), the metabolism is unbalanced. Metabolism slows down because the body turns on the savings mode – what if the hunger strike starts again! Subcutaneous fat then goes away, then reappears, and even with excess. The consequences of such tissue movements can be sad.

Don’t go on a diet, and don’t snack on cookies or chips. And do not reassure yourself – “okay, today I’ll go out for dinner again, and tomorrow I’ll go for a run.” This does not work. Get rid of emotional overeating and gradually switch to proper nutrition. 

Little sleep

During the day you expend energy, and during sleep you restore it. Moreover, at night, the skin of the face is restored most actively – blood supply and regeneration are enhanced, and the top layer of the skin is exfoliated. 

If you chronically lack sleep, all vital processes slow down, toxins linger in the body longer, and all this is reflected in the appearance – even despite proper care, the face looks gray and tired.

Save on everyday cosmetics

Put aside samplers, cosmetics bought on the occasion at a sale or expired. You can experiment with masks, and tonics, but the cream that you use every day should only be of high quality. 

Skin without a cream ages faster, but with low-quality cosmetics, it will age even earlier. Fragrances, phthalates, parabens, oxybenzone – these ingredients are very dangerous and harmful to health.

It is optimal if, when choosing face care cosmetics, you turn to a specialist who will determine your skin type, possible problems and correctly select basic care products. 

If this is not possible, buy cosmetics from specialized dermatological series in pharmacies. Firstly, it has fewer preservatives and fragrances, as it was originally designed for sensitive skin. Secondly, the certification and quality control at the pharmaceutical plants where it is produced is much stricter.

Keeping your head down

There was no such problem for a couple of decades, but now it is a real scourge of our time. If you stick to gadgets for hours, your head is in a position that is not physiological for the spine for a long time. The head weighs about 4-5 kg, and the angle of inclination of 15 ° increases the load on the cervical spine by almost 2 times – as if the head weighing 3-4 kg more. And the lower you bend, the greater the load on the entire spine. 

Keep your beauty and youth with the help of face yoga

Beauty and youth – hard long work

You may think that all this is banality and common truth. But the well-known platitudes are revealed at the cost of their own mistakes.

Food should be varied.

1. Comfortable doesn’t mean correct.
   Eating the same thing day after day is very convenient. However, it is important to know that for a long active and healthy life, our body needs a wide variety of nutrients and trace elements.
2. Physiological need for a varied diet.
   The main recommendation of the World Health Organization: “Eat a variety of foods.” A wide variety of foods increases the likelihood that you will get enough of all the nutrients you need. According to a recent study conducted in Finland, children from a monotonous diet increase the risk of developing allergies and asthma.
3. Psychological need for a varied diet.
   In addition to the physiological need for a variety of foods, there is a psychological need. Firstly, with a varied diet, a person does not get tired of eating the same thing. Secondly, the reduction of dietary restrictions leads to a reduction in episodes of uncontrollable overeating.
4. Five main food groups.
   It is important to eat foods from all five major food groups.
   • Meat, fish, poultry, eggs, nuts;
   • Fruit;
   • Vegetables and legumes;
   • Bread, cereals, rice, pasta;
   • Dairy and sour milk products, cheeses.

How often have you heard promises that by exercising just 5 minutes a day, you will find a beautiful, toned figure and get rid of excess weight?

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Some healthy lifestyle opponents believe that healthy food is not as tasty as traditional recipes. This opinion is based on the fact that food without oil and roasting does not correspond to traditional taste. In fact, this is not the case. It is enough to know a few simple and quick recipes, to have a blender or an oven at home to prepare delicious dishes that are not inferior to restaurant positions. (more…)

Someone needs to start the day with coffee to cheer up and wake up. Others cannot imagine meeting friends without a cup of flat white or ice latte and a long walk around the city. Coffee is popular in every country, and in acceptable amounts it is even beneficial to health. At the same time, there are many studies that study not only the beneficial, but also the harmful qualities of coffee. Together with experts from the iHerb vitamin and natural supplements marketplace for a healthy lifestyle, we will figure out how coffee works on the body and what can be used to replace the drink if there is a specific intolerance.

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1200 calories is considered the minimum daily requirement. Eating such an amount of calories, a person creates a deficit and loses weight quite quickly: a loss of 3 to 10 kg is possible in a month, depending on the initial weight.

However, you should not consume less than 1200 kcal per day – this will be harmful to health: first of all, nails, hair and skin will suffer, and losing weight may end in a breakdown and weight gain.

Especially for you, we have compiled a ready-made, balanced diet for one day – it consists of the simplest and most affordable products.

A 1200 calorie diet will do:

• girls with short stature and small weight;
• people without high activity and without physical activity;
• those who want to lose weight in a short time by 1.5-3 kg.

It’s no secret that breakfast is the main meal of the day. It starts the digestive processes, gives us energy and mood for the whole day. It is important not only not to skip breakfast, but also to learn how to choose the right foods so that the first meal is both nutritious and balanced. Here’s how to do it.

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Dinner is the most important meal of the day and plays a key role in losing weight. A properly selected menu for the evening will not only help you lose weight in a short time, but will also improve the functioning of the gastrointestinal tract, give energy and vigor in the morning and even change the quality of your sleep (it is scientifically proven that after a hearty and late dinner – people have nightmares or just unpleasant, incomprehensible dreams).

If your goal is to lose weight, remember the main rules of dinner:

• 1. Do not use complex carbohydrates (pasta, cereals, potatoes). In the evening, protein and fiber should prevail on your plate.
• 2. The serving size should not be large. Dinner should be 20-30% of the daily value. That is, the largest meals in terms of volume are breakfast and lunch.
• 3. Have dinner 3 hours before bedtime.

From the point of view of the balance of micronutrients – an ideal dinner option is a light salad. We offer you 7 variants of this dish at once so that your weekly menu is as varied as possible.

Ingredients:

1. Lettuce leaves
2. Canned tuna – 1 can
3. Cucumber – 1 piece
4. Boiled eggs – 3 pieces
5. Sour cream or olive oil – for dressing

Preparation:

1. Tear lettuce leaves.
2. Cut cucumbers and eggs into cubes.
3. Add the tuna.
4. Season with olive oil or low-fat sour cream.

Ingredients:

1. Peking cabbage
2. Boiled eggs – 3-4 pcs
3. Corn – 1 can
4. Cucumber – 1-2 pcs
5. Sour cream
6. Mustard
7. Salt

Preparation:

1. Rinse the cabbage and cut into strips.
2. Cut cucumbers and eggs into cubes. Add to cabbage.
3. Add corn and salt.
4. For dressing, mix sour cream with a drop of mustard.

Ingredients:

1. Cucumber – 1 piece
2. Crab sticks – 200 gr
3. Boiled eggs – 3 pieces
4. Corn – 1 can
5. Dill
6. Classic yogurt
7. Mustard
8. Salt

Preparation:

1. Cut the cucumber, eggs and crab sticks into cubes.
2. Add corn and finely chopped dill.
3. Season with classic yoghurt with a small amount of mustard and salt.

Ingredients:

1. Arugula – 70 gr
2. Cucumber – 1 pc
3. Cherry – 100 gr
4. Light salted salmon – 150 gr
5. Bell pepper – 1 pc
6. Olive oil

Preparation:

1. Rinse the arugula and dry it.
2. Cut the cucumber into half rings, cut the cherry in half, and cut the bell pepper into cubes.
3. Cut the salmon into small pieces.
4. Combine everything and fill with olive oil

Ingredients:

1. Couscous – 100 g (dry)
2. Feta cheese – 100 g
3. Bell pepper – 1 piece
4. Cherry tomatoes – 100 g
5. Cilantro
6. Olive oil

Preparation:

1. Pour 150 ml of boiling water over the couscous, add 2 tsp of olive oil and salt.
2. Cut the bell pepper and feta into cubes, halves the cherry.
3. Add ready-made couscous, mix and add cilantro.

Ingredients:

1. Canned beans – 1 can
2. Corn – 1 can
3. Cucumber – 1-2 pcs
4.
Rye croutons – 1 pack 5. Sour cream or classic yogurt
6. Salt

Preparation:

1. Cut the cucumbers into cubes, add the beans and corn squeezed from the juice; and croutons.
2. Season with salt and sour cream or classic yogurt.

Ingredients:

1. Funchoza – 100 gr (dry)
2. Cucumber – 1 pc
3. Bell pepper – 1 pc
4. Carrots – 1 pc
5. Soy sauce for dressing

Preparation:

1. Pour funchoza with boiling water for 5-7 minutes.
2. Cut the cucumber, carrots and peppers into thin strips.
3. Fry carrots with peppers in a pan with a little oil (5-7 minutes).
4. Combine fried vegetables, cucumber and funchose. Season with a little soy sauce.