QUIT SMOKING

Step 1 Ask yourself why you want to stop smoking.

Create a plan and choose a quit date. If you are taking an antidepressant to help you quit, most doctors recommend that you take the medicine for two weeks before quitting

Step 2 Write your answers on a piece of paper and carry it with you.

Step 3 Use it to remind yourself of why you want to stop, whenever you feel like smoking.
Tell everyone you know that you are going to quit and on what day. This will give them fair warning if you don't seem yourself right after you quit, and it will encourage you to keep your word

Gather as much support as you can. Try to convince your spouse or partner or a friend to quit with you. Join a support group online or find one in your area

Step 4 Fill out a "stop smoking contract" and have a family member or friend sign it. Throw away all your cigarettes, lighters and ashtrays.
Remove all smoking paraphernalia on your quit day. Throw away any leftover cigarettes, ashtrays and lighters.

Step 5 Change your schedule to avoid circumstances in which you usually smoke. Walk around the block or chew gum when you would normally be smoking.

Step 6 Put up "no smoking" signs in your house and work area, and even in your car.

Step 7 Prepare yourself to feel the urge to start smoking again. The American Cancer Society suggests four ways to deal with the urge to smoke: delaying, deep breathing, drinking water and doing something else.

Keep yourself occupied at all times for the first few days. Go to restaurants where smoking is not allowed, play a sport, work on hobbies. Remember that the cravings will be frequent, but they do not last that long.

Step 8 Carry around "mouth toys" such as candy, gum, straws and carrot sticks.

Step 9 List the good things that have happened since you stopped, and keep the list with you wherever you go as an inspiration.

Step 10 Reward yourself for quitting; you could take the money you might have spent on cigarettes and buy yourself something nice.

Celebrate quitting milestones. Promise yourself something new if you can go two days, a week, a month without smoking. Use the money you would have otherwise spent on cigarettes

WATER FOR HEALTH

Our bodies are made up of mostly water. Just look at the facts: The brain contains 74% water, blood contains 83% water, lean muscle has 75% and bone has 22% water.. Experts agree that water is one of the most powerful forms of treatment. So how come most people don't drink enough water?
10 Health Benefits of Water:

1. Water prevents kidney stones. The most common cause of kidney stones is not drinking enough water. Since water dissolves the substances that form stones in the urine, drinking 12 glasses daily helps treat kidney stones.

2. Water treats urinary tract infection. The more water you drink, the more you will urinate. "Drinking lots of water will help flush out harmful bacteria from your bladder," says Medical City kidney specialist Dr. Roberto Tanchanco.

3. Water helps patients with diarrhea by preventing dehydration. As a first-aid for diarrhea, you can make your own oral rehydration solution at home. Mix a glass of water with 2 teaspoons sugar and ¼ teaspoon salt, and drink as much as you can tolerate. This is similar to the dextrose solution in the hospital.

4. Water helps reduce fever. For symptoms of flu, water can help lower your body temperature when you urinate the "heat" out of your body. If you're sick, drink more water for you to recover faster.

5. Water helps treat cough and colds, sore throat, and respiratory infections. Water helps loosen sticky phlegm. A respected lung specialist told me that some mucolytics out there are just as beneficial as drinking lots of water.

6. Water reduces heartburn. Taking 2-3 gulps of water every 20 minutes or so can help flush the stomach acid away. Bananas and water are effective alternatives to taking antacids. Try it.

7. Water prevents constipation and its complications. Too little water can harden the stools and lead to hemorrhoids and diverticulosis, a disease of the large bowel. Drink water and eat lots of vegetables to soften your stools.

8. Water keeps you alert and energetic. If you're dehydrated, your blood is literally thicker. This makes it harder for the blood to circulate. As a result, the brain can become less active and you can feel confused and fatigued. Some studies also show that water may help cure migraine headaches.

9. Water helps reduce weight. By drinking a glass or two of water before a meal, you will lessen the amount of food you can take in order to feel full. Water has zero calories and will not make you fat.

10. Water keeps your skin soft and radiant. Just as a dehydrated person will have deep-set eyes and wrinkled skin, so will a fully hydrated person exhibit a normal and beautiful skin tone.

The Correct Way To Drink Water:

1. Drink water when you wake up. Your body loses water while you sleep, so drink a glass before you go to sleep, and another glass when you wake up. You are naturally thirsty or dehydrated in the morning. Drinking water in the morning helps flush out the toxins that have accumulated all night.

2. Drink 8 to 12 glasses a day. According to the Mayo Clinic, a 120-pound individual needs 8 cups of water a day, while a 190-pound person would require 12 cups daily. Dr. Robert Tanchanco says that we should monitor our urine color and keep it on the light side. However, drink only a maximum of 16 glasses a day, and not more.

3. Drink little by little throughout the day. It is preferable to sip water throughout the day rather than to drink two glasses all at once. This will lessen the stress on the heart (especially if you have heart disease) and give your body more time to absorb it.

4. Don't wait until you're thirsty to drink water. By the time you feel thirsty, you're probably already 2 glasses below your normal water needs. Elderly people are also less sensitive to the body's need for water.

5. Drink water, not soft drinks, alcohol or coffee. Some experts believe that tea, sodas and coffee can be potentially dehydrating. Moreover, the high phosphorus and sugar content in cola drinks can lead to conditions like osteoporosis and diabetes. One study shows that adults who drank six cups of coffee daily experienced mild dehydration. Drinking alcohol is much worse because it actually dehydrates you by making you urinate a lot.

6. Train children to drink water. Set a good example to your kids and drink water together. Make sure that children drink enough water when they're active. Pack a large bottled water in their lunch box.

7. Drink more when it's hot. People living in hot climates like the Philippines need to drink more water. They are more prone to develop kidney stones compared to those living in cooler regions.

8. Drink more as you exercise. When you exercise, you need to drink more water to compensate for fluid loss. Go for an extra 500 ml of water for a 30-minute to 1-hour exercise. Eating a banana also helps keep your potassium up.

9. Drink more when you're sick. Even though you don't feel like it, you really need to drink more water to help your body recover from various infections. If you're dehydrated, you'll feel much worse.

10. Drink more if you're pregnant. Women who are expecting or breast-feeding need additional fluids to stay hydrated. The Institute of Medicine recommends that pregnant women drink 10 cups of fluids daily and women who breast-feed take in about 13 cups of fluids a day.

CARE FOR YOUR EYES

1. Have regular eye examinations.
2. Try to prevent diseases. Eye diseases are the culprits for blindness.
3. Protect your eyes from the sun. Wear sunglasses, so you can prevent cataracts.
4. Consume antioxident-rich food. Studies show that zinc, and other types of anitoxidents, reduces the risk of getting macular degeneration. Fruits Berries (Cherry, blackberry, strawberry, raspberry, crowberry, blueberry, bilberry/wild blueberry, black currant), pomegranate, grape, orange, plum, pineapple, kiwi fruit, grapefruit. Vegetables Kale, chili pepper, red cabbage, peppers, parsley, artichoke, Brussels sprouts, spinach, lemon, ginger, red beets. Dry Fruits high in antioxidants Apricots, prunes, dates. Legumes Broad beans, pinto beans, soybeans.Nuts and seeds Pecans, walnuts, hazelnuts, ground nut, sunflower seeds. Cereals Barley, millet, oats, corn. Spices cloves, cinnamon, oregano
5. Don't drink alcohol a lot. Alcohol dehydrates the eyes.
6. Don't smoke. Smoking can cause cataracts macular degeneration.
7. Limit your time on the computer. Staring at a screen for hours without a break will cause the central retina to become weak.
8. Take five-minute breaks every hour.
9. Once in a while, focus on distant objects to relieve the stress on your eyes.

maintain beautiful nails and keep it strong

• First remove your old nail polish using a good nail polish remover.

• Avoid using some ruff surfaces to remove it; it may affect your nail layers. Use cotton balls to remove the nail polish.

• Use a file to shape your nails. The shape of the nails should not be sharp. The length of all the nails should be equal.

• Use orange wood stick to clean your nails and then soak your fingers in warm water to remove the dirt.

• Leave the cuticle intact so that it will help to prevent infection of the nail growing tissue.

• Now coat your nails with the nail polish, it is not necessary to use top coat and a base coat. You can use a single nail polish for top coat. After applying the polish dry it for some time.

• After this apply some moisturizing cream to the cuticles and hands to prevent splitting up of nails.

There are 10 tricks to keep your manicure looking great for longer

• Keeping short nails are safe then growing nails.

• Be careful with your cuticles. Apply oil to the cuticles. Use cotton to remove the nail polish. Clean the nails daily.

• To keep your nails healthy eat calcium and magnesium rich foods.

• You can also protect your nails by using artificial nails.

• Do not to remove and reapply nail polish more than once or twice a week as these causes in drying your nails.

and keep it strong

You need to apply nail hardener, 2 coats to clean nails before doing anything else. you need to do this at least twice a week. first, apply the nail hardener, then if you'd like, apply your nail polish.


You need to use a nail polish remover and nail polish that has a nail hardener in it. after removing old nail polish then buff your nails and paint your nails with the nail hardener.


Another way to strengthen and harden nails is gelatin. usually found in the pudding section, it is clear and flavorless. eat this a few times a week or daily if you'd like.


Keep your nails short and trimmed to all the same length until they start strengthening and hardening to keep from breaking and chipping.

CORRECT WAY TO BRUSH YOUR TEETH

• As the first step in brushing your teeth, you need to moisten your toothbrush slightly and apply a thin layer of toothpaste on the same.
• Now, start brushing from the upper left molars (back teeth). Make sure to concentrate the brush the front surface of the tooth.
• You will have to work in a clockwise direction, with the brush covering not more than 2 to 3 teeth at a time.
• Hold the toothbrush in such a position that it is parallel to your teeth, while the bristles are pointing in the direction of the tissue. Remember, the bristles should be resting slightly below the gumline.
• In the next step, apply slight pressure on the bristles of the toothbrush, making them bend slightly.
• Start moving the brush in a circular motion and continue doing so for approximately 20 brush strokes, around 10 seconds.
• After the 20 strokes are over, you need to roll the bristles away from the gum tissue, in a sweeping motion.
• Repeat the whole procedure once again, till you feel that all of the front surfaces of the top and bottom teeth have been cleaned.
• Now, you have to move the toothbrush to the inside surfaces of the teeth and repeat the steps for the upper and lower premolars and molars.
• Coming down to the front teeth, clean the inner surfaces first, known as the lingual surface.
• For cleaning the lingual surface, take the tip of the toothbrush, and in a flipping motion, direct the toothbrush down from the gumline. Repeat 2 to 3 times.
• Follow the above procedure for the inside of the lower front teeth as well, the only difference being that here, the flip will be directed up, away from the gumline. Repeat 2 to 3 times.
• Finally, you will have to clean the biting surface of the upper and lower premolars and molars, followed by the tongue and the inside of your cheeks.
• The brushing procedure is complete. Now, all you have to do is rinse your mouth with water or mouthwash.
  

BASIC SKIN CARE TIP

1: Cleansing

Simple is key here. You need to find a good cleanser that your skin responds well to, and stick with it. See the best cleansers for your skin type

You can find a good cleanser at the drugstore. There's no need to spend $40 on a fancy wash. Avoid bar soaps as they tend to dry out the skin. According to Rona Berg, in her book, "Beauty," a French cosmetics executive once told her "soap should only ever touch your skin from the neck down." We agree. Choose instead a creamy cleanser if you have dry skin or a cleanser without oil if you have oily skin.

Be careful not to cleanse too often. Washing at night should do you. While some skincare experts swear you should cleanse skin with creamy cleansers that you wipe off with a tissue, never letting water touch your skin (some hard waters are especially hard on skin), we prefer the water method. In the morning, a splash of lukewarm water is all you need (we find it's great for removing excess oils from your nightly moisturizing). Never wash your face with hot or cold water (both can cause broken capillaries). Also be careful about over cleansing skin, see signs you are over cleansing your skin

Here's the best way to wash your face: Use warm water to loosen dirt and clogged pores. Use a dime-sized bit of cleanser, then rinse with cool or lukewarm water. You'll also want to take off your makeup with a proper makeup remover.



Step 2: Exfoliate

Exfoliation is the step most people skip in their weekly skincare routine. But trust me, if you start properly exfoliating your skin, you will notice an almost immediate difference. According to Berg, one of the reasons men's skin looks more youthful than women's is because men tend to exfoliate daily when they shave. There are several ways to exfoliate skin: Microdermabrasion, chemical peels and retinoids.

Scrubs work by removing the top layer of dead skin cells that tend to dull your complexion. We find exfoliating skin once a week with a microdermabrasion kit keeps skin glowing year-round. Make sure you use a gentle scrub with tiny grains. Big grains in cheap scrubs can tear skin and cause more harm than good. My favorite microdermabrasion kit is made by Lancome

In the hour it takes to get a chemical peel, you can take off five years from your face. Can't afford the price tag for a monthly peel? Try some over-the-counter peels that work over the course of a month. I prefer MD Skincare's

Retinoids (such as Retin-A or the more moisturizing Renova) also work by removing the top layer of dead skin cells while also generating collagen in the skin. "Collagen is the skin's structural fiber," dermatologist Dennis Gross said in O Magazine. "As we get older, it breaks down, creating lines and large pores." Skincare experts disagree on all sorts of things, but most of them consider retinoids to be a miracle skin saver.

Should you use a toner? Some people swear by toners, but many beauty experts do not (I once read a skincare expert claim, "toners are only for copy machines"). Toners are meant to remove all remaining traces of oil, makeup and dirt, but a good cleanser should do this. I firmly believe it's up to you. If you like the way your skin feels with a toner. Buy it. Use it. Enjoy it.



Step 3: Moisturize

While I know of at least one famous beauty editor who swore skin doesn't need moisturizer, basically everyone else I've read disagrees and is an adamant believer in it. A basic law of beauty is that everyone, no matter her skin type, should moisturize. Even if your skin is oily, it will benefit from moisturizers. (The only exception is those with acne). Why? Moisturizers seal moisture into skin (Berg calls this the "Saran Wrap effect"). So how much should you moisturize? Your skin will tell you. When your skin is tight, it's crying out for moisture. Be careful not to overmoisturize -- this can cause clogged pores.

See our list of the best moisturizers on the market
Are eye creams necessary? Well maybe. Some beauty experts strongly recommend eye creams. Why? The skin around the eye contains no fatty tissue and is therefore very thin and susceptible to wrinkles. Special eye creams are formulated to 'thicken' this area and keep it sturdy. Yet other experts (including the beauty editors of Allure in their new book) claim your daily lotion works around the eyes just as well.

Step 4: Apply Sunscreen

'O' magazine ran an article featuring interviews with several top skin care experts and dermatologists. Every single one of them said sunscreen was the most important part of your skincare regimen. It was the secret they would pass on to their daughters.

The number 1 cause of wrinkles is sun damage, so it's important to use sunscreen from your early years on even in winter and on cloudy days. A great trick is to purchase two moisturizers: one for night and one for day that includes UV protection. Don't use moisturizers with sunscreen at night, the ingredients are not meant to be used 27/7 and can aggravate skin. When choosing a sunscreen, make sure it contains Mexoryl (found in my favorite sunscreen La-Roche Posay) or Helioplex, found in Neutrogena products

HAIR BRUSH TECHNIQUE

Half the problem of getting the right style and preventing damage is the type of hairbrush you use. Most damage happens when the hair is wet, and if you detangle with a steel comb, you are probably making most of the damage yourself. Do you have curly hair and no matter how your straighten it, you always have a wave?

Here are some Hair-Brush Solutions.

* When combing wet hair use a big tooth comb and detangle your hair from end to root. Try not to touch the root at all.
* For short hair use a Paddington brush with soft protective bristles as you shape and blow dry your hair to your sought after look.
* If you need to tease your hair for a little height, use a pick.
* For medium length straight hair, use a Paddle Brush with soft protective bristles to help you comb out and blow dry your hair.
* For medium length wavy bobs use extra large round brush to blow out the kinks and curls.
* For longhair past your shoulders use a thick, loose toothed brushed or a big round ceramic brush to help you blow dry you long hair straight. Flip the ends out if you want to be a little sassy with the same brush, creating two looks.

Look good, feel better!