Daily Exercise Suggestions

Walk 10 Minutes a Day and Increase Your Fitness Level Old thinking was to work out in a sweat-filled gym for hours a day. No pain, no gain. New studies show that even short bouts of activity can increase your fitness level, especially if you're new at working out.

Park and Walk
Whenever you have an errand, park your car as far away as you can handle and walk to the store. At the mall, park at the farthest end and walk the length of the mall. Use every opportunity to walk. At the end of the day, it all adds up to better fitness.

Crunch in Bed
Before you even get out of bed in the morning, do 10 stomach crunches while lying flat on your mattress. Increase daily by one until you get up to 100. Think you'll never get there? Try it. You may eventually have to set your clock to wake up 15 minutes earlier, a small price to pay for a flatter stomach.

Pills That Zap Fat:

Last Spring, the FDA approved the use of Orlistat, a lipase inhibitor, for weight-loss management. The 120-mg. capsule works by blocking the body's absorption of dietary fats. For example, if you down a bag of greasy potato chips followed by an Orlistat pill, the body will absorb only some of the fat that it normally would, therefore saving calories and fat. If you take the pill within an hour after eating a fatty meal, you are going to prevent the body from packing on the pounds.

At first, this sounded like the magic pill for which we'd all been waiting. Wow! Eat what you want but gulp down three pills a day and don't gain a pound. What a way to lose those unwanted 10 or 20 pounds, especially now in the New Millennium.

Then we discovered the real truth. While this pill is definitely a breakthrough in the weight-loss field, it is recommended for morbidly obese people. It can be obtained only by prescription. Doctors prescribe it primarily for people who have health problems related to their obesity and cannot function normally. For instance, a 300-pound man who can't walk up a set of steps without getting winded; a 250-pound woman who cannot reach down to tie her shoes or hug her child; a person whose high-blood pressure cannot be controlled by other medication and those with family histories of heart disease and stroke who cannot otherwise lose weight.

Maybe you could talk your doctor into it for losing those 20 or 30 pounds if your health-related reasons are justified. You still must exercise and follow a low-fat, low calorie diet while taking the medication. The possible side effects are: diarrhea, oily bowel movements, gas, discharge, urgency and increased number of bowel movements. Orlistat is not recommended for people with food-absorption problems, diabetes or for pregnant or lactating women and for use with certain other medications.

Essential Health Tips

1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!

2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!

3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.

4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.

5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.

6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.

7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.

8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.

9. Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.

10. Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.

Master The Basics

The best thing you can do for your skin is to to take care of it. Treat it like the finest piece of silk you own. We'll show you how.

To prepare a smooth canvas for your makeup, always start off with clean, moisturized skin. You'll find that your makeup glides on and blends more easily.

1. Keep your skin free of buildup by using a gentle cleanser in the morning and at night. When cleansing your face, do so gently in upward motion stokes - do not tug, pull or scrub too hard to prevent irritation.

2. Freshen up your skin with a toner containing ingredients that suit your skin type.

3. Indulge your skin and keep it hydrated with a moisturizer that is compatible with your skin type. Make sure your daytime moisturizer contains SPF to protect your skin from the sun's harmful rays.

4. Treat yourself to an at-home-facial 2 to 3 times a week. Use a mild cleanser, then exfoliate with a gentle scrub that contains exfoliants that are round and non-abrasive.

5. Apply a facial mask after exfoliating. Rinse off thoroughly and get a good night's sleep!

Tip: Even when you're steering clear of the sun, or it appears to be a cloudy day, always be sure your makeup foundation or moisturizer contains SPF 15 or higher.

Secret To A Natural, Flawless Look

Ever wonder how to get that natural flawless-looking skin? Here we share our secret to a dewy, flawless complexion.

1. Apply foundation to your cheeks, forehead, and chin using a foundation brush, sponge, or clean fingertips. Blend the foundation all the way to your natural hairline with long, light strokes.

2. Continue blending over the jawline and onto your neck to achieve a natural, seamless look. Check your face and neck in natural light to make sure the foundation is completely blended in all areas.

3. If under-eye circles or red spots remain, do not add more foundation; it can look heavy and cakey. Instead, try a concealer.

Tip: Choose the shade of your foundation carefully. When testing out shades, pick one that matches the tone of your jawline exactly. It helps to use a mirror outdoors to see how shades look in natural light.

Tip: Begin by applying a small amount of foundation then increase amount to achieve the degree of coverage that suits your skin.

Tip: For daytime, mix your foundation with a light SPF moisturizer before applying for a smoother, more sheer application.

Hide Imperfections

A little concealer goes a long way! We have the tricks to hide those unsightly imperfections. Easy does it!

Concealer is more dense than foundation, allowing fuller coverage of trouble spots and hyperpigmentation (red areas). It can be used over foundation or on it own, and has greater staying power. Remember, a little goes a long way!

1. Since the skin under your eyes is more transparent, it tends to look dark, especially at the inner corner near the bridge of the nose. To even out the tone, concealer is a must. Using liquid concealer, gently pat over dark under-eye circles (don't sweep it across the entire area), then blend with your ring finger.

2. To cover trouble spots and imperfections, apply a thicker cream concealer onto the blemish or flaw. Then lightly press with a makeup sponge.

Tip: Choose the shade of your concealer carefully. When testing out shades, pick one that matches your skin tone or one shade lighter. It helps to use a mirror outdoors to see how shades look on your skin in natural light.

Tip: Prepare your skin with a light SPF moisturizer before applying concealer for a smoother application.

All-Day, Flawless Finish

Give your face a velvety, natural finish, and keep your makeup lasting longer! We'll share what we know about setting your flawless finish straight.

A light even dusting of loose powder sets foundation and concealer, giving your face a velvety, more natural finish. It also provides smooth blending for any eye makeup or blush to follow.

1. Dip a puff or powder brush in loose powder. Shake off excess to avoid uneven distribution, then apply powder over entire face and neck.

2. To maintain a flawless finish throughout the day, apply pressed powder using a sponge or clean powder brush.

Tip: Face powder can be used alone, over foundation or over your moisturizer for a natural, sheer, no-shine look.

Tip: For the closest color match, choose a powder shade that is 3 shades lighter than your foundation.

Tip: If you are over the age of 30, avoid powdering under the eyes as it can make fine lines and wrinkles appear more obvious.

Tip: Facial oil-blotting sheets help to remove excess oil and shine without disturbing your makeup. Carry them with you everywhere you go!

Massage Therapy: A Step By Step Guide

Arms And Hand Massage:

Our arms and hands are used constantly throughout the day, and are required for our greatest expressions of emotion- from angry outbursts to tender caresses.An arm and hand massage can release tension and relax us, improving our snese of well-being.

Arms:
Massage Steps:
1.Starting at the wrist, oil the arm and top of the shoulder, making contact with the whole of the arm.Sandwich the shoulder between both hands and glide hands outward and down the arm.
2.Lift the forearm with one hand.With the other, drain from the wrist up along the forearm.
3.Lift the whole of the arm and, keeping the upper arm at a right angle to the body, let the hand flop.Grasp the elbow with hands and squeeze downward along the upper arm toward the shoulder joint(rather like squeezing toothpaste).Place arm back at the side of the body.
4.Starting at the top of the arm squeeze gently between the hands, making a spreading motion with the flattened thumb.Continue down the arm to the wrist, pausing at the elbow to work into the joint, using friction strokes.
5.Using both hands, wring up the arm, starting at the wrist and working all the way up to the shoulder.
6.Stroke the arm from the shoulder down to the hand using light, feathering strokes.
7.Remain in position to finish the sequence by working on your partner's hand.

Massage Tip:

While working on the limbs, make sure they are as relaxed as possible.If you notice that your partner is "holding on" ask them gently to let the limb go.

Hands:
Massage Steps:
1.Sandwich your partners hand between your own for a few seconds.Using your thumbs, massage the palm of the hand.
2.Massage the back of the hand, working in between the bones to help release any tension.Do not press too hard.
3.Massage each ofthe fingers and the thumb in turn, squeezing, rotating, and pulling them gently.
4.Using light strokes, draw your hands down your partner's arm, down the hand, and off at the fingertips.This finishes the hand massage.
5.Move round to the opposite side of your partner.Now repeat every stage of the arm and hand sequence for this side of the body.

Massage Tip:

Find a comfortable position for working on your partners hand.You may find it best to rest the hand on your leg, if you are seated alongside.

Massage Therapy: A Step By Step Guide

Abdomen Massage:

The abdomen is the softest, least-protected area of the body and is, therefore, an area of great vulnerability for many people.Always work very gently and rhythmically in this area, only increasing the pressure once the recieve feels secure and relaxed.

Massage Steps:
1.Oil in large circles working around the navel in a clockwise direction, using both hands.
2.Continue circling the abdomen and begin to work a little more firmly using the fingertips to make small circles.
3.Place one hand either side of the body, on each hip, and wring up the body in a forward and backward motion.Then stroke up over the ribcage, over the breastbone and off at the shoulders.

Massage Tip:

Some people may not like you to touch their abdomen.When you reach this point in the sequence, you might like to first check with your partner that they fel comfortable with you massaging the stomach area.

Massage Therapy: A Step By Step Guide

Neck And Shoulder Massage:

For many people, the neck and shoulders are common areas of soreness and tension.Working at a desk or a computer all day helps to create such problems.To have this pain eased away can be a source of great pleasure.

Massage Steps:
1.Position yourself at your partners head, with them lying on their back.Oil the front of the body, starting with hands on their upper chest, then move down over the breastbone, out around the ribcage, and back up the sides of the body to the starting position.Place hands on the upper chest, fingers pointing toward each other and press down, gliding the hands out toward the top of the arm.
2.Cradle the head in one hand and turn it slightly toward the right.With the other hand, glide firmly out from the center of the chest to the top of the arm, back along the top of the shoulder, and up the back of the neck to the base of the skull.
3.Make little circles along the back of the neck to release tension, then continue down the side of the neck to the chest.Stroke firmly down the side of the neck and out along the top of the shoulder, stretching the neck muscles.
4.Turn the head back to the center with both hands supporting the head under the neck, and pull gently to stretch out the neck muscles.
5.Turn the head to the opposite side and repeat the sequence for the other shoulder.Return the head to the center and pull gently.Make small, overlapping, circular movements up the back of the neck to the skull and then stroke up the back of the head and off.Gently lower the head.

Massage Therapy: A Step By Step Guide

Neck And Shoulder Massage:

For many people, the neck and shoulders are common areas of soreness and tension.Working at a desk or a computer all day helps to create such problems.To have this pain eased away can be a source of great pleasure.

Massage Steps:
1.Position yourself at your partners head, with them lying on their back.Oil the front of the body, starting with hands on their upper chest, then move down over the breastbone, out around the ribcage, and back up the sides of the body to the starting position.Place hands on the upper chest, fingers pointing toward each other and press down, gliding the hands out toward the top of the arm.
2.Cradle the head in one hand and turn it slightly toward the right.With the other hand, glide firmly out from the center of the chest to the top of the arm, back along the top of the shoulder, and up the back of the neck to the base of the skull.
3.Make little circles along the back of the neck to release tension, then continue down the side of the neck to the chest.Stroke firmly down the side of the neck and out along the top of the shoulder, stretching the neck muscles.
4.Turn the head back to the center with both hands supporting the head under the neck, and pull gently to stretch out the neck muscles.
5.Turn the head to the opposite side and repeat the sequence for the other shoulder.Return the head to the center and pull gently.Make small, overlapping, circular movements up the back of the neck to the skull and then stroke up the back of the head and off.Gently lower the head.

Massage Therapy: A Step By Step Guide

Chest Massage:

As you work around the body, change your position so that you are comfortable.Involve your whole body-whether standing or sitting, use the floor as a lever to help you and let your body move in the same rhythm as the strokes you are creating.

Massage Steps:
1.Using the fingertips, work in between the upper ribs, stroking from the center of the chest outward.Repeat three or four times, moving down to the next rib with each repeat.
2.Using small overlapping circles, massage down over the breastbone and sweep down over the ribcage and back up the sides of the body.
3.Starting at the bottom of the ribcage, use a pulling motion up each side of the body.Repeat on the other side.
4.To finish, place both hands on upper chest, pointing outward and toward the shoulders, and pressing a little, glide hands firmly out and off the shoulders.

Massage Therapy: A Step By Step Guide

Back Massage:

During a full body massage the largest amount of time is usually devoted to the back and shoulders, partly because the back represents such a large part of the body, and partly because this is a very common place for people to accumulate tension.

Massage Steps:
1.Position yourself at your partners head with them lying on their front, face downward or turned to one side, and arms by their sides.Starting on their upper back, glide hands slowly down either side of the spine, back up the sides of the body, and lightly over the shoulders.
2.Turn Your partners head gently to their right and work on their left shoulder.Using both hands, starting at the base of the neck, make firm strokes outward along the shoulder and off at the top of the arm.
3.Use the thumbs to work into the muscles at the base of the neck.Pay particular attention to any knots or areas of rightness that you find here, working firmly and slowly into the muscles, making tiny circles.

Massage Tip:

Avoid rough or sudden movements as you cover and uncover the different areas of the body.Make sure you place the towel gently and avoid abrupt movements that might be disturbing to someone in a relaxed state.

Upper Back: Massage Steps
1.Move to the right of your partner.Grasp the top of their right shoulder with your right hand and place your left hand on their lower back.Draw the left hand firmly up along the side of the spine and the right hand down to meet it.Continue the stroke, moving both hands upward over the shoulder.
2.Slide hands down the arm and, taking the elbow in your right hand and the hand in your left, lift the arm and place it behind the back.
3.Cupping your right hand under the right shoulder, use the thumb or fingers of your left hand to work from the shoulder down around the shoulderblade.Stroke upward and over the whole shoulderblade.Use the fingers and thumb to stroke firmly along the protruding bone of the top of the shoulderblade.Move the arm back to its original position and turn your partner's head to the other side.Repeat the above sequence for the other side of the body.

Massage Tip:

Always avoid working directly over the spine, unless you are using extremely gentle, or feathering-type strokes. Work into the muscles either side of the spine instead.

Lower Back: Massage Steps
1.Position yourself next to your partners lower back.Placing the first and index fingers of each hand on either side of the spine, with one hand slightly behind the other, make rhythmic, overlapping movements all the way down the back.
2.Oil the lower back, starting at the base of the spine(the sacrum) gliding up, on either side of the spine to the ribcage, and down the sides of the body, returning to the starting position.
3.Using a friction stroke with the thumbs, make small overlapping circles over the sacrum, gradually moving up the sides of the spine to the ribcage.
4.Shift your position slightly so that you are facing your partner and begin working on the opposite side of the body.Make big gliding circles moving up the side of the spine, around the ribcage, down the side of the body,over the fleshy part of the hip, and back to the strating position.Using firm generous kneading strokes, work gradually over the entire hip area.
5.Place hands, facing across the body, with one on each hip, and using a wringing stroke all the way up the body to the shoulders.Changing position, repeat the above sequence for the opposite side of the body.To finish the sequence, stroke down the whole length of the spine several times using alternative hands.

Massage Tip:

For comfort you may wish to place a small cushion under the upper chest, under the ankles, and under the ribcage, just below the breasts(for women).
When performed in a slow, focussed way, the massage sequence can invoke an almost meditative state in the client, and perhaps even in the masseur too.

Massage Therapy: A Step By Step Guide

Different Types Of Stroke And Pressure:

There are a variety of different strokes that can be used, ranging from the most delicate touch with the fingertips to focussed deep-tissue work.All strokes can be varied in speed and pressure.Keeping your hands relaxed, begin working slowly and rhythmatically, gradually building up speed and pressure as you experiment.
Some basic points:
1.As a general rule, strokes should be made firmly in the direction of the heart, and then lightly for the return stroke.
2.By varying their intensity, strokes can be used either to stimulate or relax.
3.Ideally the reciever should experience the massage as one long series of rhythmic strokes.

Massage Position:
Avoid working only from your hands and shoulders.Use the weight and movement of your whole body to improve the fluidity of your strokes and to help you when you wish to use more pressure.

Massage Strokes:

1.Gliding:
This stroke is used a great deal throughout the massage sequence and is particularly useful for applying oil to the body.It can be a feather-light or a firm re-assuring stroke.Keeping the fingers together and hands outstretched, glide the hands forward along the length of the body or limb, retaining contact with the flat of the hand.The strokes you employ can be either long or circular, using one or both hands.The function of gliding strokes is to relax and stretch your partners muscles.
2.Kneading:
Kneading is a firm stroke used on a specific area to help release muscle tension and improve circulation.Gently grasp the area(e.g. calf, thigh, or fleshy area over the hip) with both hands and make a kneading action similar to that of kneading dough.
3.Draining:
A light-to medium-pressure stroke which relaxes and stretches the muscles anmd improves circulation.Use either the heel of the hand on larger areas (e.g. thigh) or the thumbs on smaller areas(e.g. calves, forearms).With one hand following the other, push firmly using the heel or thumb of first hand and the next, traveling slowly upward along the limb or muscle.
4.Pulling:
This stroke can be used to pull and stretch the muscles of the trunk, and the legs.Use alternating hands in a pulling motion, gradually moving them up the body.
5.Wringing:
This stroke is similar to "pulling", but works right across the body or limb.This is a good stroke with which to finish a particular sequence and can be used on the torse, legs, and arms.Start with hands placed either side of the body or limb.Moving the hands in a forward and back motion across the body, progress slowly up toward the head.
6.Friction Strokes:
These are deeper strokes wich allow you to work around jionts and into the muscles and tendons, to iron out knots and release tension.Using the thumbs or fingertips, work slowly and firmly into the area, making tiny circular movements.Different individuals will prefer different pressures-some will only be able to tolerate light pressure, others will want you to work as deeply as possible.
7.Percussive Strokes:
Percussive strokes, such as hacking, cupping and plucking, are used to stimulate areas, improve circulation, and release muscle tension.They can be used on the shoulders, arms, legs, buttocks, and gently along the back.Do not use percussive strokes directly on the spine.These strokes are not an essential part of any massage sequence, but you may wish to incorporate some of them into your routine.They can be performed very lightly, or with more intensity, as appropriate.Remember to keep your hands and wrists as relaxed as possible.
8.Hacking:
With hands open and palms facing each other, make an alternating "chopping" motion up and down the body.As a variation on this stroke, curl the fingers into loose fists to create more of pummeling effect on the body.
9.Cupping:
Cup hands and face palms downwards.Keeping hands cupped, gently beat up and down along the body.
10.Pinching Or Plucking:
Gently lift small amounts of flesh and let it slide through the fingers