The great-skin diet

Proven complexion perfecters

Pile these on your plate. All pack nutrients essential for healthy skin.

Strawberries, citrus fruits, red peppers, broccoli

Beauty benefit: a smooth texture

Eat-right evidence: Vitamin C, plentiful in this produce, is vital for the production and formation of collagen, skin's support structure, says Toby Amidor, R.D., director of nutrition for DietTV.com in New York City. And a strong support layer helps smooth what's on top and prevent wrinkles, she says. Aim for: two 1-cup servings of fruit and 1 cup of red peppers and/or broccoli a day

Sunflower seeds and almonds

Beauty benefit: sun protection

Eat-right evidence: These seeds and nuts are loaded with vitamin E. Collectively, antioxidants act like an army, protecting skin from UV-spawned free radicals. But E is on the front lines; skin's top layers contain high levels that guard cells' outer membrane so cells stay healthy. Plus, strong membranes hold water in, keeping skin hydrated. Aim for: 2 tablespoons hulled seeds or 23 almonds daily

Dark orange, leafy green and red veggies
Beauty benefit: a fresh complexion
Eat-right evidence: Squash, sweet potatoes and spinach are full of the antioxidant beta-carotene. Your body converts it to vitamin A, which regulates cell production and turnover so skin's surface is smooth, says Valori Treloar, M.D., coauthor of The Clear Skin Diet (Cumberland House Publishing). Carotenoids may also decrease skin's sensitivity to sun. Aim for: three 1-cup servings a day

Fortified cereal, lean meat, pork, poultry, oysters

Beauty benefit: a youthful glow

Eat-right evidence: You'll get zinc and iron, minerals key to skin functioning. Zinc contributes to cell production, plus natural cell sloughing, which keeps dullness at bay. Red blood cells need iron to carry oxygen to skin, helping give you a glow, says David Bank, M.D., a derm in Mount Kisco, New York. Aim for: 1 serving of cereal (a cup), 1 palm-sized serving of meat or poultry or 3 oysters per day

Water

Beauty benefit: dewy skin

Eat-right evidence: Skin cells contain mostly water, and if you're dehydrated, skin will look and feel parched, too. But you needn't chug 8 cups a day; University of Pennsylvania researchers found no studies to back up the recommendation. Simply ward off dehydration—and dryness—by drinking when you're thirsty. Aim for: 6 cups a day. It's a good starting point, says Keri Gans, R.D., of NYC.

Smart skin suggestions

New research hints at these foods' beauty power, but effects aren't totally proven yet. No need to wait, though; the goodies are part of a healthy diet.

Wild salmon, Atlantic mackerel, walnuts

Beauty benefit: fewer wrinkles

Eat-right evidence: These fish and nuts, plus fortified eggs, are bursting with omega-3 fatty acids, which fight inflammation in the body caused by sun and stress. "Inflammation produces free radicals, and free radicals contribute to aging by attacking collagen," says Susan Taylor, M.D., a dermatologist in Philadelphia. But research still needs to connect the dots definitively and show that the anti-inflammatory abilities of omega-3s translate to younger-looking skin, she says. One study did find that older people who consumed more fish and veggies over their life had fewer wrinkles than those who ate more meat, the Journal of the American College of Nutrition reports. The research didn't focus solely on fish, however; vegetables' antioxidants, for example, may have been a factor. Aim for: two 5-ounce servings of fish per week; on other days, 1 oz of walnuts or 2 omega-3 eggs

Whole wheat and grains

Beauty benefit: clearer skin

Eat-right evidence: In the past, derms have maintained that unless you wipe greasy fingers on your face, food doesn't cause zits. But some are rethinking the party line: Australian researchers found that a low-glycemic diet (more whole grains, protein and produce versus refined carbs such as white bread) may reduce acne. One explanation: Low-glycemic foods keep insulin steady, and refined carbs and sugar spike it. The surges may boost production of androgens, hormones that, when elevated, can cause zits. After 12 weeks of a low-glycemic diet, subjects' pimple counts dropped 20 percent, a study in The American Journal of Clinical Nutrition notes. More studies are needed to prove the link, but no doctor will discourage you from eating whole grains and veggies! Aim for: 3 servings a day (one serving equals a slice of bread or 1/2 cup cooked grains)Today's special: gorgeous skin If your complexion could choose everything you ate for the day, here's what would be on the menu, says Keri Gans, R.D., who put together this plan.

Breakfast

1 cup whole-grain, fortified cereal such as Total
1 cup skim milk
1 cup sliced strawberries or 1 medium grapefruit
1 cup green tea

Lunch

Grilled chicken sandwich
5 oz chicken breast
2 slices whole-grain bread
2 slices tomato
1 leaf lettuce
1/8 of avocado
1 tsp mustard
1 medium apple

Dinner

5 oz wild salmon
Spinach salad
2 cups fresh spinach
1/2 cup sliced red bell pepper
1/2 cup chopped tomato
1/2 cup broccoli
Toss with 1 tbsp each olive oil and balsamic vinegar
1 medium baked sweet potato

Snacks/dessert

8 oz nonfat plain yogurt or 1 part-skim string cheese
1 oz sunflower seeds
1 small orange or 1 cup baby carrots
1 oz dark chocolate or 1 glass red wine

Beauty treat or trouble?

Guess if the following foods are good or bad for your skin—and find out the reasons why.

Sweets

Trouble Chowing candy and other sugary snacks may make you feel like a kid, but it's likely aging you. The rush of glucose into your bloodstream sets off a process known as glycation, in which sugars attach to proteins and form advanced glycation end products (AGEs). These molecules naturally build up in skin as you get older, but the more sugar you eat, the more AGEs you have. Bad news: They cross-link with collagen and elastin fibers, making the normally resilient tissues weak or inflexible, Dr. Bank says. And skin that doesn't bounce back easily leads to wrinkles and sagging. In fact, the study showing fish lovers had fewer wrinkles revealed the opposite for those with a sweet tooth.

Dark chocolate

Treat Although there might be some truth to the claims that sugar-laden chocolate contributes to acne (and wrinkles), the high-quality, dark variety—70 percent or more cocoa—may actually be good for your skin. Preliminary studies found that cocoa's flavonols (a potent type of antioxidant) can help increase blood flow, supply skin with oxygen, improve skin hydration and reduce sun sensitivity. But dark chocolate is high in calories, so treat yourself to only 1 oz a day.

Milk

Trouble Got acne? Milk may not be doing your skin good. Three new studies have found a connection between teens' milk intake and pimples. This could potentially translate to adults; however, it's not been proven. More research is under way, but the probable explanation is hormone-related. Androgens naturally found in milk (even organic versions without added hormones) may add to a drinker's own level of androgens, which are associated with oily skin and acne. Milk also raises insulin levels and contains growth factors that act like insulin, Dr. Treloar says. Both may lower the production of molecules that bind to and deactivate hormones—meaning there may be more free-roaming androgens able to cause pimples. It's too early to prescribe a dairy ban for anyone zit-plagued. But it may be worth experimenting with a milk-free diet if you have excessive, stubborn breakouts, Dr. Treloar says. (Be sure, however, to take a calcium supplement with vitamin D.)

Spicy foods

Trouble Rosacea sufferers know to avoid five-alarm meals. But if you have fair, sun-damaged skin, hot-and-spicy foods may lead to the condition or to a red, blotchy complexion. "UV exposure weakens blood vessel walls. If your skin then repeatedly flushes, which swells vessels, they may not be able to shrink back down," Dr. Treloar says.

Wine

Treat Reds are rich in polyphenols, antioxidants that help fight skin-damaging free radicals. But sip no more than one glass a day, says Katherine Brooking, R.D., of NYC. Excessive alcohol halts your body's release of its antidiuretic hormone. As a result, you make extra visits to the ladies' room and end up not only feeling dehydrated, but having skin that looks dry, with a dull tone and more visible wrinkles. So enjoy wine in moderation—and make a toast to great skin!

Beauty tips for Less

Working women are pressured to look good and presentable all the time. With our current economic status, this seems to be a feat for ordinary- working girls. Well, worry no more as you cans till be beautiful without spending. You can definitely create your own beauty recipes:

Masks

1. Avocado Carrot Cream Mask 21. Egg, Avocado & Mud Facial Mask Recipe
2. Goddess Yogurt Body Mask 22. Egg & Honey Mask Recipe
3. Aphrodite Apple Mask 23. Miracle Whip Exfoliator
4. Marigold Face Mask 24. Cucumber Face Pack to get Smooth Skin
5. Rose Oil and Honey Facial Mask 25. Banana Face Pack for Dry Skin
6. SharAmbrosia Banana Facial Masque 26. Lighten Circles under Eyes Recipe
7. Yogurt-Honey Mask
8. Turmeric Facial Mask
9. Honey Facial Mask
10. Oily Skin Mask
11. Dry Skin Mask
12. Banana Mask for wrinkles
13. Avocado Facial Mask
14. Oatmeal Facial Mask
15. Facial Mask
16. Clay Facial
17. Grape Cleanser
18. Banana Face Pack for Dry Skin
19. Cucumber Face Pack to get Smooth Skin
20. Facial Exfoliater Recipe

Body Scrubs and Baths

1. Refreshing Orange Scrub
2. Invigorating Coffee Scrub
3. Sumptuous Rose Bath
4. Orange-Citrus Bath Herbs
5. Lavender- Honey Milk Bath

Hand and Foot Recipes

1. Strawberry Hand and Foot Exfoliant
2. Spa Index Lavender Hand and Foot Wash
3. Almonds - A Treatment for Hands



Hair

1. Fruit Smoothie Hair Mask Recipe

2. Egg & Olive Oil Hair Mask Recipe

3. Hair Conditioner Two Recipe

4. Shampoo Recipe

5. Hair Conditioner One Recipe

6. Hair Egg Conditioner Recipe

7. Remove Hair Build-up Recipe

Feast of the Holy Family

The feast of the Holy Family is being celebrated today and i just arrived from San Francisco Church here in Naga City. Coincidentally, today is also the 6th year I celebrated the Feast of the Holy Family alone, since mama's death and since I started working in Metro Manila.

I specially love listening to homily during this time of the year. The priest always has something to say to each family member. Every bit of advice given to a father, mother and to siblings is worth following. That's why to me, its very imperative for the whole family to attend the holy eucharist together most specially during this day.

Attending the holy mass together as a family is one of my best childhood memories until mama's sudden death on February 6, 2003. Way back, we were always seated on the right wing of St. Michael the Archangel Parish church back home in Monreal, Masbate. We would sing, kneel, hold hands and take the Holy Communion together. Those were the days when mama was still alive. After that, papa refused to go to mass until now.

Come the time, i will also instill in my own family the value of attending the holy eucharist as one for it made my relationship with my siblings and parents really strong.