4 Double Chin Exercises

Working on the anti aging an getting rid of wrinkles and renewing the beauty of your skin is great – and if you have a double chin here are some exercises and thoughts that can help you out. 

4 Double Chin Exercises

In this day and age when your looks can often determine your popularity and appeal, it is only expected that we spend more and more money and time on the same- beauty products, skin treatments, the works. But more important than all these things is to work on your fitness regime.

A double chin for example can blight the coolest of looks. It can be caused because of weight gain or aging or can even be a heredity trait. It is the result of fat deposition in the layer under your skin, which makes the skin sag. Some common factors that can further contribute the same are:

* Bad Posture: An improper posture, a slouched back can lead to accumulation of fat at various points in your body.
* Increasing weight.
* Fluid build up in your body can result in a double chin too.
* As you grow older it is natural for your skin to become lose and sag, resulting in pouches under your eyes and double chin etc.

But as important as knowing the cause behind your double chin is to know how you can get rid of it. Given below are 4 double chin exercises, which are not only easy but have been shown to be quite effective.

1. Keep your head straight. Open your mouth wide. Push your lower jaw upwards so that teeth from your lower jaw touch your upper lip. Bring it back to the original position. Repeat. You can do this exercise in the sets of 10-15 to begin with. You can safely do this double chin exercise up to four times day.

2. Hold your head at an angle, so that your chin points upwards. Open and close your mouth (as you do while chewing) only much wider. Ideally you should feel your neck muscles contract and relax every time you open and close your mouth. You can do this double chin exercise in the sets of 15-30, up to four times a day.

3. Stand straight. Put your head on a smooth, hard surface like a wall. Stay still for a few seconds. Apply pressure on the surface through your forehead. You feel the muscles on your neck tighten. Repeat the exercise for both sides of your head. You can do this double chin exercise up to 2-3 times in a day.

4. Raise your chin at an angle. Place your index and middle fingers under your chin. You can also use a tennis ball instead. The idea is to create a resistance to the free movement of the muscles in the region. Press your tongue against your lower jaw line. If you are doing the exercise correctly then you will feel pressure on your fingers. Hold it for as long as you can. Relax for ten seconds and repeat. You can do this exercise 4-5 times a day.

These 4 double chin exercises have been found to be quite effective but the degree would vary from person to person. The important thing is to not get disheartened and stay focused.

By: Jared Rothe

Article Directory: http://www.articledashboard.com

Learn how to Lose a Double Chin with the Velform Chin Wrap

Super Food for Super Skin

What to eat – go with super foods…

The Six Super Foods Every Woman Needs

The foods you really need to stay you healthy and strong

By Colette Bouchez
WebMD Feature

Reviewed by Louise Chang, MD

From the food pyramid to the Internet to your local bookstore, there is certainly no shortage of advice on nutrition and healthy eating. But with all the media hype surrounding many “health foods,” it can be hard for a woman to tell the nutrients from advertising ploys.

“We are sometimes led to believe that a specific food is healthier than it really is,” says nutritionist Elizabeth Somer, MS, RD, author of Age-proof Your Body. “Or that you need some exotic or expensive form of certain nutrients to gain benefits — and most of the time that’s not true.”

Moreover — as happened in the ’90s when low fat cookies made everyone temporarily forget about calories — Somer says some of today’s advertising sways us toward one healthy aspect of a food to keep us from noticing other, less healthy attributes. “A product may advertise itself as ‘no cholesterol’" she says, “but it still can be loaded with bad fats or tons of calories. You have to look at the total food to know for sure.”

NYU nutritionist Tara Miller, MS, RD, agrees. “You have to read the whole label, look at all the ingredients and the portion sizes, before you know for sure just how healthy a food is.”

Or you can let us do the work for you! To help you zero in on the healthiest foods that women can eat, we asked a panel of experts for their advice.

What follows is a description of the six super foods they say every woman needs. While these foods won’t cover all your nutrient bases, incorporating them into your diet as often as possible can help give you a wide range of protection.

Super foods for women: What you need

Super Food # 1: Low-fat yogurt

Goal: 3 to 5 servings a week

What it does: As a health food, yogurt is almost as old as, well, good health itself. But experts say evidence continues to accumulate that reveals its benefits in many new and exciting ways. And not just yogurt. Somer tells WebMD that any fermented dairy product — including kefir — contains healthy “probiotics” — bacteria with the power to protect you in myriad ways.

“There is a suggestion [that yogurt] may decrease the risk of breast cancer,” Somer says. ”And there’s very strong evidence it can reduce problems associated with irritable bowel syndrome and inflammatory digestive tract disorders — both conditions that impact women more than men.” Additionally, she says, yogurt can help reduce the risk of stomach ulcers and vaginal infections.

Enjoy a cup of yogurt at breakfast, lunch, or snack to help meet the U.S. Dietary Guidelines recommendation for three servings of low fat dairy each day. “It’s loaded with bone-healthy calcium — something every woman needs more of at every age,” Somer says. One cup of yogurt has about 448 mg of calcium, compared to just 300 for eight ounces of skim milk.

The key, according to Somer, is to choose a low fat yogurt with live cultures — like Lactobacillus acidophilus. And do check the label, Somer advises. Some store brands may not have the level of cultures found in more established brands.

Also important: Skip the fruit-on-the-bottom or other flavored varieties. “Too much sugar,” says Somer, who also reminds us that, no, those two blueberries on the bottom of the container do not constitute a serving of fruit!

Super Food # 2: Fatty fish – like salmon, sardines, and mackerel

Goal: 2 to 3 servings every week

What it does: The healthy factor in fish is omega-3 fatty acids, and specifically two types known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).

“Fatty fish not only plays a vital role in the health of the membrane of every cell in our body, it also helps protect us from a number of key health threats,” says Laurie Tansman, MS, RD, CDN, a nutritionist at Mount Sinai Medical Center in New York.

Some of those threats include heart disease, stroke, hypertension, depression, joint pain, and a number of illnesses linked to inflammation, including lupus and rheumatoid arthritis. Somer says fish may even offer some protection against Alzheimer’s disease.

While many foods — such as walnuts, flaxseed oil, and some mayonnaise brands — claim the benefits of omega-3 fatty acids, Somer cautions that only the DHA or EPA forms of omega-3 can be directly used by the body.

“What you get in foods like walnuts and flaxseed oil is an omega-3 acid known as ALA — alpha-linoleic acid,” says Somer. “And while it’s certainly good for you, it requires a process in the body to convert it to DHA. And that conversion process can be influenced by a variety of individual factors.”

The good news: You are likely to see a wheelbarrow full of new products supplemented with DHA slowly making their way to market in the coming year. Currently, Kellogg is reportedly developing a cereal fortified with DHA, while a company called Nutri-Kids has already launched a DHA fortified ready-to-drink milk product. You can also find eggs fortified with DHA and, says Somer, certain brands of soymilk.

Super Food # 3: Beans

Goal: 3 to 4 servings every week

What it does: Low in fat, beans are a good source of protein and fiber and may have protective effects against heart disease and breast cancer. Beans may also play a role in stabilizing female hormones, says nutritionist Susan Krause, MS, RD.

“Beans have been around so long that most people don’t view them as a fancy new health food,” Krause says. “But in fact, they are among one of the healthiest things a woman can eat.”

In studies published in the International Journal of Cancer, researchers found that beans in general, and lentils in particular, may have some protective effects against breast cancer. In research published in the Archives of Internal Medicine, doctors found a relationship between a lower incidence of cardiovascular disease and a higher intake of legumes. Well known legumes include peas, beans, lentils, and peanuts.

As a source of both soluble and insoluble fiber, Krause says, beans can help lower cholesterol, while their level of a nutrient known as isoflavone can help in the regulation of hormones and may aid with PMS, perimenopause, or menopause symptoms. Although soybeans have among the highest levels of isoflavones, other sources include red clover, kudzu, mung beans, alfalfa sprouts, black cohosh, and chickpeas.

“Beans also contain something called protease inhibitors, which may help protect against breast cancer,” says Krause. Protease inhibitors help slow the division of cancer cells and in this way may prevent tumor formation.

Last but not least, if you are in your reproductive years, beans can give you a steady supply of folic acid — essential if you should become pregnant.

Super Food # 4: Tomatoes (or watermelon, red grapefruit, red navel oranges)

Goal: 3 to 5 servings each week

What it does: The powerhouse nutrient in all these fruits is lycopene. And, according to Miller, while the headlines touted its protective effects against prostate cancer, more quiet research has shown it has tremendous health benefits for women as well.

“Research is starting to show that lycopene may protect against breast cancer,” Miller says. "And it’s also a powerful antioxidant that can help a woman fight heart disease.” 

The very latest research shows it may also help keep you looking younger longer by protecting against UV damage from the sun.

Super Food # 5: Vitamin D fortified l
ow fat milk or orange juice 

Goal: At least 400 IUs of vitamin D daily

What it does: “Essential to helping the bones absorb calcium from the gut,” says Somer, “vitamin D helps reduce the risk of osteoporosis and may be vital in reducing the risk of diabetes, multiple sclerosis, and tumors of the breast, colon, and ovary.”

Indeed, recent studies from the University of California San Diego suggest that vitamin D has the potential to prevent up to one–half of all breast, colon, and ovarian cancer in the United States.

Somer tells WebMD that a growing body of research indicates many women may be vitamin D deficient. “A combination of staying out of the sun (which the body uses to manufacture vitamin D) and using sunscreen, which blocks the synthesis of vitamin D, has resulted in many women hitting a dangerously low level of this nutrient,” says Somer.

While Vitamin D is found in salmon, mackerel, tuna, and sardines, experts say fortified foods, such as milk, are the best source.

Super Food # 6: Berries (blueberries, strawberries, raspberries, cranberries)

Goal: 3 to 4 servings every week

What It Does: In a way similar to wine, these fruits may protect your body with powerful anti-cancer nutrients known as anthocyans, which are believed to play a role in cell repair. Krause says research shows anthocyans may decrease the risk of several cancers, including those in the breast and gastrointestinal tract.

“These berries,” says Krause, “are also high in vitamin C and folic acid, which is essential for all women in their childbearing years. And they offer powerful anti-oxidant protection, which not only protects the heart but also may protect against skin aging, from the inside out.” Moreover, she tells WebMD that cranberries may help reduce the risk of urinary tract infections in women, while the nutrient, lutein found in all the berries, can help protect vision.

6 Steps to Skin Care at 60

Stay Young with

Skin Care At 60 In 6 Steps

Growing up as women, we take for granted the beautiful glow of our youths. Eventually, we all mature and become wise women. And a wise woman should know that skincare routines should change as we age. At sixty years of age, menopause and hormonal changes in the body chemistry will also affect the way the skin looks.
The dermis loses it’s elasticity and it becomes thinner as the years go by. The fat covering under the skin that was giving skin its plump and firm appearance begins to shrink and does not regenerate. The diminishing fat layer also reduces the amount of moisture in the skin, leading to dryness and wrinkles. Once estrogen levels drop, the natural oil production of the skin decreases as oil glands reduce in size. Skin is more fragile, making it easier to injure and slower to heal. Increased roughness, wrinkling, irregular pigmentation, keratosis, inelasticity, sun spots, freckles, and enlarged pores are all products of a long life exposed to the elements.
Your goal can be skin rejuvenation without surgery, and avoid the aforementioned problems. Read the steps in the next paragraphs for gorgeous skin in your sixties.
Six Steps for Facial Rejuvenation at Sixty
Step #1: Quit Smoking
This habit causes dryness and steals vital vitamins from your skin, speeding up the aging process. On the bright side, as soon as you quit smoking, your body begins to heal itself immediately.
Step #2: Follow a Balanced Diet
Plenty of vegetables and a multivitamin should be a primary part of your diet. Your body needs more calcium, vitamin E, and vitamin A, as these are all skin related vitamins which become depleted from our skin as we age. Calcium is needed namely for the loss of skin density, because once we hit 60, our skin calcium levels drop dramatically. Vitamin E helps your skin to rebuild itself, while vitamin A contains retinoids which assist in reversing the signs of aging.
Step #3: Use Moisturizer
Older skin tends to be dry and tight, with a rough, wrinkled texture and a dull appearance. Hormonal changes, reduction in the water content of the uppermost layer of the skin, a decrease in intercellular lipids, and a decrease in sebum secretion all contribute to increased dryness. If you want skin to be soft, supple and smooth, moisturize in the morning, after a bath and while you sleep. The moisturizer you chose should contain soy, retinol and alpha hydroxyl acids that are beneficial for a woman’s skin, and it should be a high quality, thick consistency. Treatments which encourage collagen and elastin stimulation are a smart choice.
Step #4: Water Consumption
For similar reasons this step is related to step #3. Drinking water is the easy way to keep your skin hydrated. Fill up a water bottle and drink at least 8 glasses of water a day to account for the increased dryness your skin will go through as a mature woman.
Step #5: Follow a Good Basic Skin Care Regimen
At sixty years of age, you should stick to only higher quality face cleansers. Use masques to increase moisture and firmen the skin. In addition, use products with retinoids, also known as Vitamin A, and anti-oxidants to help the skin rebuild cells. Lastly, ease up on makeup and switch to lighter products, such as powders instead of heavy concealers. Enhance your natural age without hiding behind makeup. The makeup will clog the pores of your face increasing the dryness there or it can cause acne.
Step #6: Sun Screen
Extra wrinkles, dark sunspots, and leathery skin texture are all results of over exposure to the sun. Sometimes, cancerous lesions can occur on the skin, leading to a premature death from cancer. Sunscreen is important to prevent further sun damage. Make it easy for yourself by choosing a moisturizer with at least SPF 30 for proper protection against the suns damaging rays. Remember to get regular skin cancer exams from a dermatologist. The cure rate for skin cancer is 95% with early detection. When detection and treatment are delayed, the outcome is not as favorable.

By: Sara Kitch

Editors note: Retinol/Vitamin A can make your skin sensitive to the sun which is why is not included in Z Creme. Z Creme does contain ingredients more effective than Retinol and others that help protect your skin from sun damage and/or repair sun damage.