BASIC UPPER BODY EXERCISES FOR LOSING UPPER ARM FLAB IN WOMEN

Basic Upper Body Exercises for losing upper arm flab in Women:

Best Arm and Chest Exercises For Women:

What woman in her right mind proudly shows off her upper arm flab? While you may be comfortable with your body image, you may also have pondered ways to get rid of upper arm flab several times during your life. Historically one of the most challenging areas for women to tone is the upper body. Women generally have far less upper body strength than men. The good news? There are plenty of exercises you can perform to help combat flabby arms and weak chest muscles.

Basic Upper Body Exercises:

There are several very easy exercises you can perform to tone your upper body. Let’s look at some of these in more detail below.

Push Ups -Pushups are an old standby for toning the arms and shoulders. You should aim to do at least 10 to 20 pushups every day. Once you build up some stamina you can increase the number or push ups you perform each week. Most women have trouble performing a standard push up. The good news is you can perform a modified push up quite easily. To perform a modified push up, simply push up from your knees to your arms instead of placing your weight on your hands and feet. Most women can perform a push up in this position.

Triceps Dips -Triceps dips or triceps push downs are another exercise you can perform to improve the shape and size of your arms. To perform this exercise, you’ll need to sit on the edge of a strong chair or bench. Place your hands next to you on the edge of the chair with your fingers pointed forward. Then lift your behind off the chair and bend down toward the floor. Gently raise back up again. This is an excellent exercise for toning the arms.

Bicep Curls -You can perform bicep curls safely and easily from the comfort of your own home. If you don’t have a set of barbells, you can get some inexpensively from your local sporting good store. Alternatively you can lift empty milk jugs filled with water. When performing bicep curls, you want to make sure you raise the weights one at a time, in a controlled motion. Lowering is just as important if not more important than lifting the weight. You should perform bicep curls on the same days you do triceps dips, so you evenly spread the weight bearing exercise to your arms.

Gym Exercises for the Arms:

If you belong to a gym or have access to one there are many other exercises you can perform to improve your upper body strength. Here are some popular exercises that will help you create strong and sexy arms.

* Lat pull downs
* Chest Press
* Shoulder Press
* Triceps pushdown
* Curl machine

Most gyms offer a free introductory session where they introduce you to the free weights and machines. If this is not the case, find out how much a single training session is so someone can show you how to use each of these machines safely. Remember that proper form is critical when strength training to prevent injury and produce the best results. You should try to strength train your arms at least two times every week, allowing at least a day or two between strength training sessions.

Weight Loss and Arm Training:

Now keep in mind the amount of ‘flab’ you have on your arms is related to how much extra weight you are carrying as much as it is related to how toned your arms are. All the toning exercises in the world aren’t going to do you much good if you are 20 pounds overweight. If you do need to lose weight you should combine your strength training program with a moderately intense cardiovascular regimen at least 4 times every week. You should also watch your dietary intake.

One way you can jump start your weight loss is by reducing your meal portions and eating six mini meals, rather than three large ones, every day. Believe it or not this is actually much more effective for promoting weight loss because it stimulates your metabolism to work more efficiently. Instead of getting one huge meal to process, your metabolism is constantly working to provide energy and fuel to the body by breaking down six mini meals.

If you have never engaged in a combined strength training and weight loss program, you are bound to start seeing results relatively quickly. Just remember you have to keep up your exercise program to maintain your results. Consider enlisting the help of a friend as an exercise body. Together you can encourage each other to fight the flab and start looking and feeling great!

TIPS FOR OILY SKIN

TIPS FOR OILY SKIN:



*Avoid oily, cheesy foods

* Wash your face with cold water as many times as you can in a day

* Before applying make-up first apply astringer lotion and wait for 5 min then do make-up as you like.

* Cucumbers juice, lime juice take in equal quantity and apply to your body and take shower with lukewarm or cold water after 15 min. Do this for one month and you see the amazing results.

* In a glass bowl pour water half way and add 5 – 6 drops of ude-co-lean and refrigerate. After 1 hr remove from freeze and apply with cotton whenever you feel like your skin is oily.

* In ice water mix limejuice and wash face with that water. You will feel fresh and clean.

* Take egg white and apply to your face, after it dries wash your face with basin flour. This face pack is good for oily skin only ( note:- do not apply this face pack around your eyes)

* In 1 tbsp. of apple juice mix 5 – 6 drops of limejuice and apply this to your face and wait for 15 min and wash your face with cold water.

* Use more glycerin-based soaps.

* Mash cucumber / Tomato and apply and leave on face for 15-20 min.

* Mix 1egg and 1 teaspoon of honey and apply as face pack and wash off after 10-15 min.

* If you think you are going to expose to more sun then don’t go with out applying this tip: take fresh butter milk and clean your neck and face with a cotton and wait for 10 min and wash with warm or cold water.

* Mix 5-6 drops of rose water in 4 tbsp. of ice water and apply on face. This will help to control oiliness and make you feel fresh.

*For oily skin wash your face 2 or 3 times with soap and mix Mint juice with rose water and apply to your face and wait 10-15 min and wash with cold water.

* Peel apple skin and grate and squeeze juice from apple and add same quantity of lime juice and apply to your face. This is good for oily skin.

* Use Deep Cleanser or Almond Cleansing Milk

* Use Almond Moisturizing cream.

* Treatment for oily skin: Use Moisturizer as night treatment

* Use Almond Face Pack as your weekly treatment.

MONSOON MAKEUP TIPS

In monsoons, dense makeup has a risk of being smudged and washed out severely and so light and sheer makeup is more advisable. Use waterproof mascara, transfer-resistant lipsticks and waterproof liners and may even use waterproof foundation, if it is a must for you. Indian girls can put their 'kajal' (kohl) away until winters. Here are some tips to keep you pretty when it is raining cats and dogs:

* Wash and cleanse the face thoroughly and rub an ice cube on your face for 5 to 10 minutes to lower the sweating rate so that the makeup stays put for longer period of time.

* Women with oily skin can use astringent while women with dry to normal skin can use toner after the ice to cool and refresh the skin.

* Avoid foundation and prepare the base of your makeup using powder slightly.

* Sheer film of light brown, beige, pastel or pink cream eye shadow can be used along with a think line of eyeliner and use a coat or two of waterproof mascara.

* Soft matte lipsticks are preferable to most ladies during monsoons but you may use a soft brown or pink shade with sheer gloss.

* Do not neglect to use water-based moisturizers during rainy season to keep away the oily skin, acne and water loss due to perspiration and sweating.

* Keep your hairstyles simple and easy. Elaborate hairstyles are more difficult to manage and redo and limp damp hair do not look good with them. You may use bangs and layered hairstyles instead.

* Bright jewelry is in vogue during monsoons but this is the minimalist year, so you may opt for stone studded light jewelry.

* If you must you blush, keep it light and blend it well. Cream blush in shades of pink, peach and brown can be used.

* During this time, keep your eyebrows in shape with threading and hair gel for you cannot use eyebrow pencil during a downpour.

* Wash you hair regularly and massage your scalp regularly to keep dandruff and other hair problems out of your way.

* Denims are not for monsoons; wear light cotton fabrics, capri pants and three fourths.

* Umbrellas and raincoats are also in fashion. Buy some in cheerful happy colors.

* White and light colors can easily get muddy, so avoid them.

* Throw your leather booths and high heels at the back and wear sneakers and sandals.

FACIAL HAIR REMOVAL TIPS

Facial hair can be very embarrassing, in case of women. If you are having unwanted facial hair, you may also be wondering on the best way to deal with it. Generally people go in for simplest methods like shaving and tweezing.

All lot of women use waxing treatment, this is done by applying hot or cold wax to the hairy spots and then using a tiny cloth pad the hair is pulled out in a jerk. This hurts a bit, and also the hair grows back. You have to get this done every four weeks or so, and is also expensive. Hair-removing chemicals, commonly known as depilatories, are available in various forms like cream, lotion, spray and gel. But these chemicals may cause irritation and it's better to keep away from them.

Here we are some effective treatments that help you in eliminating unwanted facial hair with minimal side effects.

Vaniqua:

This is a prescription skin cream that can reduce the rate of hair growth. But it can be applied only around your mouth and chin. Like depilatories, it can irritate your skin. This hair-removal method can cause ingrown hairs that can be unsightly, and harmless.

Electrolysis:

It is a more expensive and often extensive treatment. In this method, a tiny metal probe will be put into each hair follicle. Then the hair base will be destroyed by delivering an electric current. This treatment has to be repeated many times. But the hair loss will be permanent. It can be painful and may also cause scarring. There are also electronic tweezers available in the market. But they can not be effective and cannot permanently remove hair.

Lazer Treatment:

It is also an expensive and often extensive treatment. It is a surgical technique. This should be done by a dermatologist or plastic surgeon. You can get this treatment done in a salon with the help of a supervising physician. This process generally requires multiple treatments and hair loss also may not be permanent. You can expect only hair reduction and not complete hair elimination. You may have to make return visits to the salon. So plan your budget well before going for laser treatment. It works best for light-skinned and dark hair. But it is not effective for removing blond or gray hair.

Things to Keep in Mind:

Some women get unwanted facial hair on the face, usually on the upper lip and chin, for many reasons like hormonal changes during menopause, genetics and side effects of some medications. Simple and non-surgical methods like tweezing, waxing and depilatories are the simple and best choices. If you can not notice enough difference, consult a dermatologist or a qualified physician for getting electrolysis or laser treatment.

FOOD FRESHNESS....

Food Freshness:

Baked Goods:

To keep cakes, cupcakes, doughnuts, or any bread/bakery products fresher longer, put a small glass/bowl of water in the box and close the lid. The water keeps the items moist, so that they are not "crunchy".

Bread:

Put your bread in the fridge and it will keep fresh well past the date.

Brown Sugar:

Put a piece of bread in brown sugar to keep it soft.

Butter:

If you "stock up" on butter, keep the excess in the freezer and it will keep longer.

Celery:

Before putting in refrigerator, wrap celery in aluminum foil and it will keep for weeks.

Cereal:

If you usually have several boxes of cereal opened at one time. The best way to keep them fresh is to roll the bag down several times and then pinch it closed with a pinch clothespin. They come in wood or plastic and in many colors.

Champagne:

To keep champagne bubbly after opening and serving the first glass, place a spoon handle, or a fork handle, whichever fits into neck of bottle and your champagne will remain bubbly even until the next morning to serve at breakfast. It Works!

Chilies:

To keep green chillies fresh, take off the stem, wrap them in a paper towel and keep it in a ziploc bag. I have had chillies stay fresh for over a month.

Cookies:

Place a slice of bread in with your fresh baked cookies, or even after they've gotten a little harder than you appreciate. It will keep the cookies soft or soften them up.

Cottage Cheese:

To keep the unused portion of cottage cheese from becoming "soupy", replace the lid tightly and store UPSIDE DOWN in your refrigerator.

Crackers:

Store an open sleeve of crackers in an empty Pringles can to keep them fresh longer.

Crackers:

Put them on a cookie sheet and bake at 200 degrees for about 15 - 20 minutes. They will be fresh again.

Cucumbers:

To keep cucumbers as fresh and firm as the day you bought them, simply wrap each one in a paper towel and store them as usual in your vegetable crisper. I have had them last at least 3 weeks!

Everything:

How to make just about everything in the refrigerator stay fresh longer. After it is opened just store it upside down. I have tested this with Milk, Sour Cream, Dip, Applesauce, Jelly, Jam, Pickles, Peppers and more. If you can't store it upside down “milk for instance” store it on it’s side just make sure that the liquid covers the cap. When storing anything upside down try to make sure that the contents sink to the “Top” to create a “seal”. The reason this works is bacteria needs to “land” on food and needs air to grow. This method stops both.

Frozen Goods:

Put an ice chest with some ice in your car the next time you go grocery shopping, and ask the bag boy to put all the cold & frozen items together in the bags, so you can fit them in the ice chest for the ride home, especially in hot weather. The food will keep much longer without having been subjected to the heat, even for a few minutes.

General:

I use the packages of clothes pins you can buy for a dollar or two to use to close bags of chips, cereal, bread, left over cake mix and multiple other things.

Grapes:

Wash and clean white or red grapes. Put in freezer storing in ziploc bags. When the urge for something sweet hits you, help yourself to this great healthy snack!

Fruit Salad:

Sprinkle fruit salad with lemon juice, pineapple juice or plain pineapple to prevent it from turning brown.

Lettuce:

To keep a head of lettuce fresh, completely wrap it in a paper towel and put it in a zip lock bag. I have had lettuce last over a month!

Potato Chips:

If you have a bunch of potato chip bags open simply roll them up and throw them in the freezer. This will keep them fresh a lot longer.

Mushrooms:

To keep mushrooms from spoiling quickly, keep them in the carton and cover with plastic film wrap. Puncture the plastic wrap with a fork about five times. Refrigerate.

Mushrooms will stay fresher and slime-free longer if you store them loosely in a brown paper bag (lunch bag type) in the refrigerator.

Onions:

Got leftover onions (or any similar vegetable)? Just chop them up in the food processor, then freeze in ice cube trays. After frozen, dump the frozen veggies into a freeze-safe plastic bag. Now you can easily use the "ice cubes" for cooking or adding to recipes; and the good part is you don't have to chop anything up and you can use only the amount you need.

Potatoes:

Put an apple (any kind) in your store bought potatoes bag. The apple will keep them from sprouting.

Salt and Sugar:

To help keep your salt and sugar from getting moist and clumping, place a saltine cracker in the container with it. The cracker soaks up all the moisture and your salt and sugar will stay fresher, longer!

Strawberries:

To keep strawberries fresh, store unwashed berries, stems on in a closed jar. Wash and stem when ready to eat. Will keep up to a week.

Vidalia Onions:

If you want to keep vidallia onions throughout the winter, put them in a knee high panty hose & place them in the bottom vegetable tray in your Frig. Its works!!!

Vegetables (General):

Wash vegetables such as lettuce, carrots or peeled onions, let them dry and place in a sealed zip-lock bag with a dry clean paper towel. They last until all is used with no discolored leaves or bad spots.

I have found that fresh veggies keep for a very long time in the Tupperware "fridgesmart" containers....I have had mushrooms last for 3 weeks and grapes to last over a month!

TIPS FOR REDUCING PIMPLES, WHITEHEADS & BLACKHEADS

PIMPLES & SKIN CARE:

Blackhead, pimples and acne are very common skin problems. People get concerned if they have blackhead or pimples on their face, especially women and girls. Acne is a condition of the skin that shows up as various types of bumps including whiteheads, blackheads, pimples, and cysts.

What causes Blackhead Pimples?

Blackhead and pimples may be caused by hormonal changes, wrong food habits and improper skin care.

Black head, pimples, acne: The Spots:

Blackhead pimples can cause a number of different types of spots. Do not pick or squeeze your pimples, as it can leave scars. It is important to keep the spot-prone areas clean, so wash the affected area twice a day with a un perfumed cleanser. Use Antibacterial face washes and soaps specifically for greasy skins.

Are there ways to control and reduce Blackhead - Pimples?

There are many ways to control blackhead and pimples and improve the appearance of the skin. This is done externally with good acne skin products and internally by balancing the body, ridding it of toxins and purifying the blood.

* Drinking 8 glasses of clean water each day is EXTREMLY important as well as clean diet Free of excess salts, fats, chemicals, steroids, sugars and rich in vitamins, vegetables and fruits.

Blackhead:

Blackheads, also known as open comedones, are follicles that have a wider than normal opening. They are filled with plugs of sebum and sloughed off cells and have undergone a chemical reaction resulting in the oxidation of melanin. This gives the material in the follicle the typical black color.

Blackheads are caused by the over activity of the oil producing glands of the skin. The excess oil collects in the pores of the skin and hardens into a plug. Since the pores are open, the tip of the clogged oil is exposed to the air. It oxidizes and turns black. Hence, the name blackhead.

It is essential to keep the skin free of blackheads. Not only does it look unsightly, but, can also lead to acne. The control of blackhead is one way of preventing acne.

What skin care products/ingredients will help to control acne, blackhead pimples?

Use Lightweight oil free moisturizers or gels with ingredients like salicylic acid, glycolic, lactic, retinal, and vitamins.

Benzyl Peroxide works very quickly on blackhead and pimples and it is best to use BP only as a drying agent applied to individual pimples / areas of break out , not the entire face.

Try to avoid antibiotics, accutane and other harsh, health harming drugs if you really want to get rid of blackhead pimples.

Some Useful Tips for reducing acne, blackhead pimples:

* Wash your skin each day 2 x a day with an anti-bacterial cleanser and pat it dry with a clean towel every time.

* If cosmetics are used, they should be oil-free (the kind that separates into two layers). Cosmetics labeled water-based may still contain oil.

* If a moisturizer is used, it should be labeled non-comedogenic which means does not cause pimples.

* Drink 8 x 8 glasses of water each day.

* Wash your make-up brushes and sponges, puffs every few days. These tools spread acne bacteria like wild fire.

Don'ts of Blackhead Pimples:

* Don't drink coffee, eat a high fat diet, or a high dairy, red meat, or iodine diet (shell fish, kelp, seaweed, asparagus, beef, salty foods).

* Never go to bed with your make-up on EVER.

* Donot use bar soap, creamy soaps, creamy cleansers, oily moisturizers, fragranced products (look for the word fragrance or perfume) as these can make your blackhead and pimples worse.

HOMEMADE FACIALS...

t-no doubt about it. They spring clean your pores and rebalance your skin to give a glowing look. Now a day, do-it-yourself home facials are a part of many women’s beauty regimen. What you don’t know about doing your own facials can hurt you. No matter what condition your skin is in, too much of a good thing (i.e. daily facials) will increase your problems. Here is how to do it right while avoiding the pitfalls.

Steaming:

It should never take more than 10 minutes to adequately soothe, and release impurities through perspiration. Wait a few moments before placing your face over steam to avoid burning sensitive skin. A vaporizing type of machine, designed specially for facial steaming, is best in that it controls the temperature, as well as the intensity, of the vapor emitted. Keep your face at least 6 inches from the water surface.

Scrubbing:

Avoid traditional cleansing grains (available in powders, pastes and bars), which usually contain ground-up pumice and shells that scratch rather than smooth skin. Instead, try a gentler traditional scrub.

Squeezing:

Never squeeze blemishes yourself, while doing a home facial. Concentrated pressure does not purge impurities-it weakens pore walls causing oils to leak into surrounding tissue. Improper pinching and squeezing actually distributes oils further into glands which will lead to an increase in flare-ups, say dermatologists.

Masks:

Never use ‘peel off’ versions too many days in a row-that’s too harsh on delicate skin. Mud-based varieties are best for most skin types due to the substance’s natural ability to draw out impurities. Remember to take into account not only the skin type when applying a mask, but your complexion’s immediate condition, whether it acne prone, too dry or sensitive.

Moisturize:

Even if your fear that a moisturizer is synonymous with pore clogging oil, avoid using antiseptic to tone your skin in the final stages of a facial. Your skin will eventually pay the price for swabbing with alcohol based products. The best toner is actually the left over water from your steaming, provided it has cooled down. It is recommended rinsing with this water to finish your facial.

Care To Be Taken While Piercing Your Ears

Have you ever looked at the shape of the human ear closely? Doesn’t it look like an inverted baby? The earlobe is supposed to represent the brain of a baby. According to Acupressure Therapy, the meridians connecting the brain pass though this area. So when a child reaches the age of two or three, parents take it to a goldsmith to have its ears pierced. This is said to help in the quick development of the brain. Hence, the earlier the ears of the child are pierced, better the results will be. In certain Indian communities, even a boy’s ears are pierced. Ear piercing ceremony is called Karnavedana.

There is also a long-held belief that puncturing the earlobe was beneficial to increasing the acuity of eyesight (see acupuncture) or of hearing . It has been found that if earrings, or jhumkis, are pierced properly at a tender age, ailments related to the throat, eyes and tongue can also be reduced. Piercing the point which is one inch above your earring could cure acute back pains. Though these theories may sound absurd and hard to believe, one must realize that these are tried and tested over the ages and more scientific research in this field is required.

However, strict hygiene and after care should be followed when you are having your ears pierced.

Catherine's 6 stone success!

Introducing another amazing success story, and what a success she is! Just over a year ago Catherine was weighing in at over 17 stone and decided enough was enough. A disability had meant that Catherine had become a wheelchair user a few years ago, and as a result, she gained quite a lot of weight.

"My weight gain began when my legs suddenly stopped working properly. I had previously used up most of the extra calories from my not-very-healthy eating by walking everywhere. But when I became a wheelchair user, I no longer worked those calories off. I started to comfort eat because of my unhappiness with the extreme change in my life, and that added to my weight gain."

Now weighing in at a trim 10 st 9 lbs, Catherine has achieved a total weight loss of an amazing 6 st 9lb, and with a BMI of 24, she is well within the healthy weight for height range.

Catherine’s weight had started to become a problem before she joined our plan. "I was getting too big to fit into a lot of my clothes, and being so fat was very uncomfortable. It was also difficult to push myself around in my wheelchair when I was so heavy."

When Catherine signed up with us she found that the plan really suited her lifestyle. "I didn’t want to be weighed in front of a roomful of people every week, so being able to weigh myself in the privacy of my own home was a big plus for me."

She also enjoyed the meals and recipes on the plan. "I don’t have to worry about calorie counting – I just eat what it says on my meal plan! The shopping list is a great idea and it makes life much easier knowing what to buy each week. I've also discovered some tasty recipes which I intend to continue using once I have reached my goal weight!"

Catherine’s family and friends are amazed at her progress! "I have had so many compliments from family and friends. It has been a big confidence booster. Most people are stunned when I tell them I’ve lost over 6 st! My GP is very happy with me too!"

With a new wardrobe and newfound knowledge about healthy eating, Catherine is determined that she’s going to maintain her weight loss! "I am very happy with my weight loss and it's great to be able to get into beautiful clothes again and feel sexy. Over the last year I have educated myself and I have learned about what my body needs to stay healthy. I am particularly proud that I have achieved this weight loss almost solely by controlling my diet."

"I would certainly recommend this plan to anyone - in fact, I have already mentioned it to several of my friends who want to lose weight. I think it is a sensible and healthy way of dieting, and I am certainly proof that it works!"

Bread Germ Alert (Hygiene Tips)

May I present to you my son’s kindergarten science experiment: First, he was asked to touch a piece of white bread and seal it in a Petri dish. Next, he was asked to wash his hands, then touch another piece of bread and seal it in a Petri dish. A month later, he brought home the two Petri dishes. Can you guess which piece of bread he touched before he washed his hands? Gross, I know, but all I could think of when I saw the piece of black/green/germ-infested bread was how often I touch my face or stick a finger in a makeup compact without even thinking about the invisible germs lurking on my fingertips! Tell the truth: Do you always wash your hands before handling your makeup or blending with your fingers?

BRIDE TIPS....

Every bride has lots of things to think about when she's planning her wedding, but so many tend to forget about taking care of themselves on the day of their wedding. And it's important that those small, but mighty, details not escape even the most well prepared bride.

What should be at the TOP of every bride's list on the day of her wedding is to relax and enjoy it. Whether you've been working with a wedding consultant or have done all the planning and preparation on your own, it's now the big day and you deserve to have at least as much fun as any of your guests.

Here are 5 simple, but practical tips to help pave the way to truly enjoying your wedding day:

1. Create A Wedding Day Make-Up Bag:

Two weeks before the wedding, do a complete test of your wedding-day look (make-up, hairdo and shoes) - for as long as you expect to have it together that day so you'll know if it will "go the distance." Put together a little make-up bag for touch ups that you can take along with you the day of the wedding to keep you looking your best. And on the big day, have a friend, bridesmaid or family member hang on to it or stash it somewhere handy so you can get to it when you need it. Be sure to use waterproof mascara, and don't forget to pack the hairspray!

Hint: When purchasing your make-up, see if you can persuade the sales gal at the cosmetic counter into giving you samples of everything you're buying (they've got `em, you know they do) They won't take up much room and it will be more than enough for the day!

2. Create An Emergency Kit For Those Unexpected Emergencies:

Just like the back-up, make-up bag for touch ups (say that three times fast!), consider an "emergency kit" filled with items you may need on your wedding day. Fill a small bag with items such as a travel size sewing kit (you'd be amazed at the magic tricks just one safety pin can perform), clear nail polish (for panty hose/stocking runs), an extra set of panty hose or stockings, throat lozenges and aspirin. Other ideas for the "emergency kit" include tissues, breath mints, tampons, hand cream and band-aids.

Hint: Most of these items can be found in the travel size bins in your local drug store.

3. Start Your Wedding Day With Healthy and Filling Nourishment:

Since most brides don't get to enjoy the meal served at the reception, you really should consider having something to eat before the wedding, no matter how worried you are about how the dress fits!

While food may be the last thing on your mind on your wedding day, it's nonetheless important that you start the day with some healthy and filling nourishment. It's going to be a long (and wonderful) day and you'll want to have plenty of energy so you can keep dancing and socializing for hours!

Hint 1: Stash a power bar snack in your purse or "emergency kit"

Hint 2: Pre-arrange for there to be something to eat at your honeymoon hotel (believe it or not, most couples are starving after the wedding day festivities and will want to re-fuel before the wedding night festivities!)

4. Kick Off The Heels And Settle Into A More Comfortable Shoe:

You know those stunning, sexy, strappy, ultra-high heels that work perfectly with your wedding gown? They'll be great for the ceremony and for the formal pictures, but if you're planning to kick up your heels at the reception, you'll be better off kicking off the heels and settling into something more comfortable. So get a pretty, more practical pair of shoes that you can change into to keep your dogs from "barking" the entire week after the wedding!

Hint 1: It's not a bad idea to practice walking in the shoes you'll be wearing during the ceremony. Take a test run in the shoes AND the wedding gown and get used to both.

Hint 2: Kenneth Cole Reaction makes a snappy little flat, beaded thong that is heavenly comfy, inexpensive and just fancy enough to go with your gown. I've got a pair in bronze and black (and they come in white as well) that I carry with me everywhere. Not a bad gift for your bridesmaids either!

5. Keep Track Of Time With An Itinerary And A Point Person:

Whether you've worked with a wedding consultant or carefully planned everything yourself, you should have an itinerary for the big day. Make copies, give them to a few good friends and/or close family members, then choose someone to be the "point person" who will make sure things are running smoothly and reasonably on time. You will be able to rest easily knowing at least one of your deputies will keep track of the time while you're busy greeting those out-of-town guests and brand new in-laws whose names you can't quite remember!

As Founder of Adesso Albums, Lesley Mattos, is passionate about helping people all over the world capture the "Now" in life's most important moments. Of all the ways to welcome a new baby and capture those memories, the Adesso Album is the only baby album keepsake that provides an instant memory in both pictures and words. To create a memory keepsake for every "first" in your child's life, visit AdessoAlbums.com.

HAIR GROWTH

IDEAS ON HOW TO GROW YOUR HAIR!

1. Eliminate or cut back on smoking, caffeine and carbonated sodas which weaken the body and block maximum hair growing potential.

2. Eat a healthy diet. Avoid foods that are high in sugar or fat.

3. Treat your hair like a piece of fine old lace. Treat it carefully avoiding any unnecessary brushing, combing or handling.

4. Avoid use of hot water, hot blow dryers or other hair care tools that may stress the hair.

5. Have a weekly scalp massage to provide stimulation to the hair follicles.

6. Do a series of ongoing hot oil treatments to protect the hair's shaft.

7. Have regular trims to eliminate split ends and allow the hair to look and feel healthier.

8. Get plenty of rest and sleep to allow your body to grow hair.

WHAT EVERY WOMAN NEEDS?

As a woman, your body is very complex. Throughout every phase of your life you will require extra care and nutritional support. Today's scientific advances support a number of natural choices for women, like soy. Still, the fact remains that calcium, folic acid and iron continue to be the most important nutrients that can impact a woman's total health. All women should take a daily multiple vitamins with these essential nutrients.

Calcium is essential to strong healthy bones:

As a woman you have a much greater risk of developing osteoporosis because you have less bone tissue and lose bone more rapidly then men do. Be sure to consume adequate calcium throughout life, as this may reduce your risk of osteoporosis later in life. Calcium is essential to the health of bones, teeth and skin, yet few adults get enough of it in their diets. Make sure you find a high quality calcium supplement to ensure you receive a health-enhancing daily allowance.

Folic acid impacts women in many ways:

It plays an important role during rapid fetal growth and development. In fact, adequate intake of folic acid as part of a healthy diet before and in early pregnancy may reduce the risk of having a baby with a birth defect of the brain or spinal cord. All women of childbearing age are recommended to consume 400 mcg of folic acid everyday starting at least one month before conception into the early weeks of pregnancy.

Folic acid also plays a role in the maintenance of normal homocysteine levels; elevated levels of homocysteine are believed to be a risk factor of heart health.

Iron:

Iron is a vital nutrient that plays an essential role in forming healthy red blood cells and transporting oxygen. It's estimated that as many as 62% of women over the age of 20 are not meeting the RDA for iron. Women also tend to be low in iron because they tend to eat foods low in iron and lose iron through menstruation.

Vitamin C:

Drinking a glass of orange juice with your cereal can boost iron absorption by the body. Vitamin C helps the body metabolize the iron. A high quality Vitamin C supplement rich in antioxidants to help fight the harmful effects of free radicals is a wonderful supplement not only to assist iron absorption, but also to combat ageing. Vitamin C is coveted for its many benefits, including a contribution to healthy bones, teeth, blood vessels and the production of collagen.

In addition to taking a daily multiple vitamin, routine exams are key to prevention and healthy living. You should have a yearly gynecological exam that includes a pelvic exam, breast exam and PAP test. Also, consider performing monthly self-breast exams to familiarize yourself with how your breasts normally look and feel. If you are over 40, you should have a mammogram every year.

CELEBRITIES BEAUTY TIPS

JULIA ROBERTS

America's Sweetheart, 40, is famous for her perfect smile, but her favorite celebrity beauty tip concerns her nails. She soaks them in olive oil for a few minutes every week.

Olive oil moisturizes your nails without weakening them, and softens your cuticles too. It also prevents "hang nails" that are caused by dry skin.

Julia, has a great hair stylist, Serge Normant, who does wonders with her hair. After visiting his salon she sometimes won't wash her hair for a full two weeks!

BATH SECRET...

Pour a cup or more of powdered milk under running bath water. The lactic acid in the milk will remove dry dead skin and leave your body soft. Powdered milk is quite reasonably priced compared to those expensive bath oils and soaps. Just add a drop or two of some scented oil if you want a really dreamy bath!

HEALTH &WEALTH...

MIND YOUR FOOD

What To Eat Each Day For Looks And Health...

Apple Cider Vinegar:

Beside having amazing healing properties, apple cider vinegar keeps skin supple. It's heavy concentration of enzymes helps peel off dead skin cells. It breaks down fat and helps food digest properly.

Carrots:
Maintain the outer layer of the skin to prevent premature aging. What you'll find in is the same as you'll get in Retin A.

Cheese:
To ensure a happy smile, add a slice or two of hard cheeese into your diet. Choose Swiss, cheddar, or gouda to block bacteria in the mouth and prevent cavities.

Citrus Fruits:
Hold the skin cells together by forming collagen. Collagen cannot be added to the skin topically, which is why fruits and fruit juices are such an important part of the daily diet.

Cranberries:
Keep urinary tract lining healthy.

Garlic:
Helps combat wrinkles and restores tissue.

Nonfat Yogurt:
High in calcium, which keeps your smile white and your teeth cavity-free.

Sweet Potatoes Vitamin A is known to be a remarkable anti-wrinkling agent. Sweet potatoes are full of this important vitamin. The pleasing results is clearer, smoother skin.

Tomatoes:
These "love apples" will keep you loving your skin. Tomatoes are rich in vitamin A, vitamin C, and potassium.

Wheat Germ:
If you want to get rid of pimples quickly and efficiently, make sure to include two or three tablespoons a day in your diet. Add it to cereal, yogurt, and cottage cheese.

You should choose foods that you enjoy, of course, but you need to include the following:

Vegetables:
Three to five servings daily. Try to include one serving of raw, leafy greens.

Meat:
Have no more than three three ounce servings a day. Cut off all fat. Try to make two servings of turkey or chicken. One serving of fish a day is ideal.

Fruits:
Two to three servings daily. A 1/2 cup of chopped or sliced fruit is a serving.

Dairy:
At least two servings daily. A serving would be eight ounces of milk or yogurt.

Fats:
Salad dressing, cooking oil, butter, and mayonnaise should be limited to two servings a day.

TIPS TO BE FOLLOWED WHILE SELECTING MAKEUP PRODUCTS

Believe it or not, the most important ingredient in our Beautiful Skin care System is the water. But this isn't just any water ... of fungus and bacteria. A skin care system in which the water itself creates a natural resistance ... , and after rigorous tests, an unprecedented endorsement of the filtration system was given.

* Always have skin care on mind, whether you are buying products for make up or actually applying them onto your skin after you have bought them. So what you are buying is a ‘make up and skin care’ product, not just a make up product. Check the ingredients to see if it contains things that you might be allergic to. Also check if it contains high concentration chemicals that can harm your skin.

* ‘Make up and skin care’ is also about testing the products before using them. So, apply the make up on a small patch of skin e.g. earlobes and check how your skin reacts to it.

* Keep track of expiry date on your make up products and never use them beyond the expiry date. In fact some products (e.g. vitamin C based products), if not stored properly, get spoilt much earlier than the expiry date.

* Cleanliness is an important part of make up and skin care procedure. Sharpen your eye-liners regularly and keep all your makeup equipment clean at all times. You might fix a date, each month, for overhauling of your equipment. As part of cleanliness, your make up and skin care procedure should also include keeping your hair clean at all times.

* Nail care is another important aspect of make up and skin care. Use a good quality nail polish and always keep your nails clean. Once you are done with cleaning and polishing your nails, you should rub in cuticle oil at the edges of the nail.

* If you have deep-set eyes, you should use a liquid eye liner instead of a pencil one. This will prevent smudging at the deep edges of your eye-lid.

* If you have a skin disorder e.g. acne, you should not apply heavy or chemical based make up. Consult your dermatologist if you are not sure about the make up products that you can use while you have acne or other skin disorder. Never try to squeeze pimples/ acne. Remember that make up and skin care should not conflict each other.

* Use a mild make up remover (instead of just washing it away).

* Another important ‘make up and skin care’ procedure is the following golden rule: “Never sleep with your make up on”

* While applying a deodorant, make sure that you maintain the recommended distance between the nozzle and your skin (as mentioned on the deodorant pack).

* So, make up and skin care should always go hand in hand. Do not try to treat make up and skin care differently.

TIPS TO BE TAKEN FOR BEAUTIFUL LIPS

Look pretty in or out of lipstick with soft, smooth, kissable lips. Here's how to treat dry chapped lips so you can have a beautiful mouth.

Dry chapped lips are not only unattractive, they make a mess of lipstick application. If you want to wear lipstick, or look pretty without it, you need a smooth mouth. A beautiful mouth is a kissable mouth, so don’t forget the rewards you’ll get for your efforts.

Avoid dry chapped skin altogether by applying lip balm daily. Actually, several times a day. Once you get in the habit of moisturizing your lips, you won’t like how they feel bare. Hunt down your favorite balm and keep a tube in your purse, desk drawer, bedside stand, medicine cabinet, pocket. You get the idea. The more ready access you have to the goods, the more likely it is you’ll use them. This works with chocolate too, so give your supply of that to someone you trust and asked to be doled out one piece a day.

Back to lips. If you’ve already got the dried-up version, you’ll need to exfoliate before you moisturize. You do this the same way you exfoliate any part of your skin, by scrubbing with either a wet cloth, loofah or grainy product made for the job. You can also make your own lip exfoliant by combining a little sugar with olive oil till you have a paste, then rubbing enthusiastically with your finger. Rinse off and follow up with lip balm.

Once your lips are in good shape, show them off as much as possible. Find a flattering new lipstick to draw attention to your mouth, have your teeth whitened and smile a lot. Somebody will surely want to kiss you.

FACE PACKS FOR DIFFERENT SKIN TYPES

Face packs:

A face pack not only cleanses your skin and pores but it also helps to maintain the tautness of your skin and its balance. Here are some face packs for different skin types know your skin type and choose the pack that's just right for you.

Oily skin pack:

Oily skins have very active sebaceous glands that secrete more oil leaving the skin look dull and greasy thus attracting a lot of dirt which then clogs the pores. It needs a thorough cleansing routine to remove the surface grime and unclog blocked pores. For this you need a pack that rejuvenates, tightens and exfoliates skin. Mash six strawberries with a teaspoon of Brandy, two spoons of breadcrumbs, two spoons of fuller's earth and a few drops of rose water. Mix well and apply a thick layer on the face and neck and leave on for 20 minutes. Since strawberries have Vitamin C and a certain acidic properties they leave the skin sparkling clean. Breadcrumbs help to exfoliate dead skin while fuller's earth will tighten the pores and brandy would help to add some glow.

Dry skin pack:

Dry skins are usually flaky and dull looking around the eyes and cheeks. It also needs constant moisturizing. Wash your face with milk and oatmeal instead of soap as milk nourishes the skin while oatmeal acts like an exfoliater while soap dries of the skin further. For extra moisturizing, make a pack with a mixture of 10 almonds, two spoons oatmeal, four tablespoons of full cream milk, two spoons china clay, juice of half a lemon, and one mashed avocado. Apply on face and leave it for 20 minutes. Dampen cotton wool with cold milk and wipe it off. Splash your face with cold water and apply a light moisturizer.

Combination pack:

This type of skin is usually oily on the nose and forehead and dry around the eyes and cheeks. Cleanse the center zone with an astringent while dab the rest of the face with cold milk. Apply a pack made of half a cup of powered, dry peas, mixed with three spoons of curd, juice of one lemon and half a cup of papaya pulp. Apply it for 20 minutes and wash your face with ice- cold water. Better still rub an ice cube dipped in rose water over the T-Zone. It prevents enlarged pores and blackheads. Freeze tray with rose water ice cubes so you can rub your face with them any time of the day especially after a bath as it opens the pores.

SIMPLE HOMEMADE FACIALS

FACIAL & SKIN CARE:

Daily skin and facial care is much more effective in making us look beautiful than any cosmetics in the world. Here we are going to discuss some of the tips and tricks that we can use to make us look younger and more beautiful without spending too much of extra time and money:

* Get a quick facial at home by splashing your face with lots of warm water and then massaging it with olive oil to moisturize your skin. Use a half-teaspoon of sugar for scrubbing your face and keep rubbing it until it melts away. Wipe off your face with a warm, wet cloth.

* Use the toning mixture of equal parts of water and vinegar and dissolve few aspirins in it twice a day to counter any aging signs in your face. Vinegar flakes off dead skin cells while aspirin is a superb anti-acne product and is also effective on deep acne spots. However, it tends to make skin thinner like store bought toner and so sun block with at least SPF 15 should be used essentially everyday.

* Wash your face several times a day and wipe off with a clean cloth to keep acne off the oily skin.

* If your eyes look puffy or swollen, wash your face and cover your eyes with sliced potatoes or cucumbers for a few minutes. This is really effective in the morning.

* Olive oil works well as face and eye makeup remover.

* Clean you nails with white vinegar before applying nail polish for a smoother finish and make it last longer.

* Olive oil mixed with melted beeswax is a great lip balm.

SIMPLE EXCERCISES FOR BEAUTIFUL LIPS

Some excercises to make your lips more beautiful:


* Hold your lips together, without clenching your teeth.

* Put the tip of your index finger in between your upper and lower lips.

* Press lips together and visualize your finger as a stick that is being crushed.

* Gradually, pull out your finger from between the lips, while seeing the stick.

* Draw the energy point out and lengthen your imaginary stick until you feel the burn.

* Pulse your finger up and down quickly for a count of 30.

YOU LOOK LIKE ASH

PERSONALITY DEVELOPMENT:

Do not ever think of yourself as ugly! I feel the same way sometimes but you know what NOBODY is ugly! You are a beautiful person! Just because you dont look like Ash or another one of those ditzy stars! Just promise me that you will look in the mirror and say to yourself that you are BEAUTIFUL each morning!

DO YOU WANT TO LOOK YOUNGER?

MADONNA-AGE:47
DITCH SUGAR TO LOOK TEN YEARS YOUNGER:

We all know sweet treats add inches to the waistline, but did not know that chocolate could also give you wrinkles?

In his new book 10 Minutes/10 Years:Your Definitive Guide To A Beautiful And Youthful Appearance, dermatologist Fredric Brandt explains why sugar is enemy Number One.

He believes that by simply reducing your sugar intake, you can turn back the clock by ten years and improve the texture, tone and radiance of your skin. "In a nutshell, sugar hastens the degradation of elastin and collagen, both key skin proteins. In other words, it actively ages you," says Brandt, who counts Madonna, Rupert Everett, Cher and Ellen Barkin among his clients.

He saw a remarkable change in his own skin when he eliminated sugar from his diet. Not only did he drop 20lb, but, he says, within ten days he saw an increased glow, radiance and elasticity in his face. And within a year, his body had changed completely as well. "I'm really lean and have the body of a teenager, although I'm in my 40s,"he says. "My clients don't believe it's just yoga and a sugar -free diet. But it's cheaper than a face-lift - with much longer lasting results."

TIPS FOR BEAUTIFUL EYES

MY TOP TEN BEAUTY TIPS FOR EYES:

The eyes are the part of the face we notice first. This is why it's important to make sure that your eyes look their best when attending to your
makep and care routine. Following are some great beauty tips for your eyes, no matter who you are.

1. Healthy eyes are beautiful eyes. If your eyes are swollen, red, or otherwise unhealthy, no amount of makeup is going to disguise this fact. If you wear contact lenses, make sure that you attend to all the care instructions for them. Also, protect your eyes by using cosmetics with sunscreen included.

2. When putting on eye makeup, make sure it goes with the rest of your look. Too many women forget that while the eyes are important, they must be in harmony with the rest of the face. Choose eye makeup that goes with what you're wearing, and with the look you choose on the rest of your face. Don't let your features go to war with each other to be the most prominent – you'll have to choose whether you want the focus to be on your lips or eyes, for instance. Overdoing it can just look garish.

3. Lay a good base. A layer of foundation on your eyelids will help smooth out imperfections and help your eye shadow and liner look their best.

4. Choose a color theme. This doesn't meant that you have to use a monochrome scheme for your eye makeup, but it does mean that it's a good idea to keep an idea of color harmony in mind as you apply your makeup. The colors that will work best for you depend on your skin tone.

5. Pay attention to your eye shape. What works on one person won't necessarily look good on another. Figuring out what shape and set your eyes are can go a long way to helping you get the right look.

6. Select quality cosmetics. It really matters whether or not your makeup is high quality. Don't let your tools work against you just because you can get a cheaper brand. You'll never achieve the same looks you can with a better brand.

7. Use specialized cleansers to remove your makeup. Soap and water are harsh and can irritate the eyes. Specially formulated eye cleansers are gentle, but made to remove old cosmetics.

8. Use darker, more heavily made up looks at night. Daytime requires a more natural look. Apply mascara on the tips of the lashes only, and save the liquid liner for evenings. Harsh makeup in daylight can look overdone or silly.

9. Soften over-prominent eyes. Just because the eyes are the first thing we pay attention to doesn't meant that they must be the focus of every look. If you feel that your eyes are too prominent, apply medium shadow and don't use highlights. This will make them appear deeper-set.

10. Keep up to date on the latest looks. If you've been doing your eyes the same way for years, you can look dated without knowing it. Pay attention to what other people are wearing as well as the latest makeup styles, and form a look that's your own.

FOODS THAT HAVE LOW CHOLESTEROL

We often tell peoples to take nutritional changes at a pace that feels comfortable to them. That's not good enough when it comes to cardiovascular disease. The consequences of doing too little are severe-heart attack, stroke, or worse. Sadly, not everyone gets a second chance. So please don't wait until after the next vacation, or your daughter's wedding, or that anniversary dinner to start. Our advice is to start immediately and go for broke! Change your diet, change your habits, change your lifestyle.

worse. Sadly, not everyone gets a second chance. So please don't wait until after the next vacation, or yoFoods that Lower Cholesterol

High cholesterol can be caused by several factors, some you can change, and some you can't. Heredity can play a big part. Some people can have a perfect heart-healthy lifestyle, and still have skyrocketing cholesterol because their bodies naturally make too much of it- our bodies' production of cholesterol is independent from what we eat. For these folks, medication is often the only way to bring down their numbers. However, for the vast majority of people diagnosed with high cholesterol, you can improve your profile by reducing body weight (if you are overweight), increasing physical activity, and following my cholesterol-busting nutrition program.

Right off the bat, We tell you this:

If you are overweight, focus on losing weight. Research has shown that losing just 10 pounds can reduce LDL cholesterol by 5 to 8 percent.

Become more physically active. Even moderate exercise can help improve your cholesterol, as well as triglycerides, and blood pressure.

Specific foods to limit or avoid:

The top dietary recommendations for lowering cholesterol are to eliminate or at least drastically limit the foods you eat that contain saturated fats, trans fats, dietary cholesterol, and refined carbohydrates.

Saturated fats:

Saturated fats are found in animal-based foods, including meats, butter, whole-milk dairy products (including yogurt, cheese, and ice cream), and poultry skin. They are also found in some high-fat plant foods, including palm oil. Numerous studies have shown that by replacing saturated fat with olive oil or nuts (monounsaturated fat)... you can reduce LDL-cholesterol by significant amounts.

Trans fats:

Trans fats were developed in a laboratory to improve the shelf life of processed foods -- and they do. But calorie for calorie, trans fats are even more dangerous than the saturated fats. Most stick margarines contain trans fats, and trans fats are found in many packaged baked goods, potato chips, snack foods, fried foods, and fast food that use or create "hydrogenated oils". (All food labels must now list the amount of trans fats, right after the amount of saturated fats - good news for consumers.) There is no safe amount of trans fats, so try to keep them as far from your plate as possible.

Cholesterol-rich foods:

Years ago, doctors used to recommend that people with heart disease avoid all high-cholesterol foods. But dietary cholesterol does not harm health as much as saturated fats and trans fats do. Research into the effects of dietary cholesterol have been mixed, which is not surprising-different people have different susceptibilities. Still, if you want to take a firm hand to reduce your risk factors, you may want to consider cutting down on all high-cholesterol foods, including egg yolks, shellfish, liver, and other organ meats like sweetbreads and foie gras.

Good foods to choose:

Soluble fiber, may help reduce cholesterol by grabbing onto cholesterol and escorting it through your digestive system and out of your body. It also may reduce the intestinal absorption of cholesterol as well. Some of the best soluble fiber rich foods include; oatmeal, barley, lentils, Brussels sprouts, peas, beans (kidney, lima, black, navy, pinto), apples, blackberries, pears, raisins, oranges, grapefruit, dates, figs, prunes, apricots, broccoli, and sweet potato.

Healthy fats - Omega 3 Fats and Monounsaturated Fats:

There was a time when heart researchers slapped the same label -- "bad" -- on every kind of fat. Now, we know that trans fats and saturated fats are amazingly dangerous for cardiovascular health, but omega-3 fats and monounsaturated fats are actually good for your heart. Heart-healthy fish oils are especially rich in omega-3 fatty acids. In multiple studies over the past 15 years, people who ate diets high in omega-3s had 30 to 40 percent reductions in heart disease, and fewer cases of sudden death from arrhythmia. Omega-3s seem to reduce inflammation, reduce high blood pressure, decrease triglycerides, help to make blood thinner and less sticky so it is less likely to clot... PLUS raise HDL cholesterol (that's the good cholesterol)! So omega-3s affect nearly every risk factor for heart disease. We recommend eating at least three servings (4-ounce portions) of one of the omega-3-rich fish every week - fish like wild salmon, sardines, anchovies and mackerel (not king). If you cannot manage to eat that much fatty fish, incorporate omega 3 fortified eggs and additional plant based sources like walnuts, soybeans and ground flax.

Scientists discovered the benefits of monounsaturated fats, mainly found in olive oil by observing Mediterranean populations. They use olive oil more than any other form of fat and typically have low rates of coronary artery disease. Research shows it doesn't help to just add monounsaturated fats to your diet-you need to replace some of the unhealthy fats that are already in your diet (all those saturated and trans fats mentioned earlier) with better choices. There is evidence that substituting olive oil for saturated fat and low-quality refined carbohydrates can lower LDL-cholesterol (the bad cholesterol) and increase HDL-Cholesterol (the good cholesterol). Best foods for monounsaturated fats include: olive oil and olives, canola oil, avocado, macadamia nuts, hazelnuts, pecans, almonds, peanuts, cashews, pistachio nuts and natural peanut butter.

Plant sterols or stanols:

Sterols and stanols are natural substances found in small amounts in the cell membrane of plants, including fruits, vegetables, legumes, nuts, and seeds. They are found in relatively high amounts in pistachio nuts, sunflower seeds, and wheat germ. Sterols and stanols have a structure similar to cholesterol, and they compete with cholesterol for access to receptors in the small intestines. Imagine 15 people all hoping to get a ride in their friend's Volkswagen Beetle -not everyone is going to be riding in the car. Sterols/stanols compete with cholesterol, effective blocking its access. Research has shown that sterols and stanols have been shown to reduce LDL cholesterol levels by between 5 and 14 percent.

You can reap these cardiovascular benefits with just 2 grams of sterol/stanol per day, though you can't get that much eating fruits and vegetables alone. Sterols and stanols have been added to certain heart-healthy spreads that taste and cook just like margarine, including Take Control and Benecol spreads. That said they're only for those with cholesterol problems, who should consume no more than the amounts recommended: 2 to 3 tablespoons per day (each tablespoon provides one gram of sterol/stanol). You can use it on whole-grain bread, melt it on heart-healthy vegetables, or use it in cooking. We recommend trying the light versions of these spreads to save yourself 30 calories per tablespoon. If you're not a bread eater, please don't start just to have a vehicle for these spreads! Instead consider the plant stanol/sterol supplements. My favorite is Cholest-Off by Nature Made. You have to take two tablets in the morning and two tablets at night (a total of four tablets a day), 15 to 30 minutes before a meal. If you are taking a prescription cholesterol-lowering medication, talk with your doctor before taking sterol/stanol supplements.