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Let’s get physical by ANTHONY

Commissioned for Shape magazine Australia. these illustrations show a women’s fitness workout that can be done at home.

Here is a list of 10 good foods that can offer you better, healthier skin:

1. Salmon: The omega-3 fatty acids found in salmon have been found to help keep skin looking young and vibrant. These fatty acids eliminate any harmful substances in cell membranes, while allowing nutrients to replenish cells. Salmon has also been found to lower the production of inflammatory agents throughout the body, which can lead to less skin breakouts.
2. Carrots: Grind them up, chew them, make them into a drink, do whatever you can to ingest them, carrots can do amazing things for your skin. Not only are carrots good for your eyes, they can also help clear up breakouts. With an abundance of vitamin A, carrots can reduce the risk of an overproduction of cells on the skin’s outer layer, which leads to less clogged pores.
3. Blueberries: Many consider blueberries to be the highest source for antioxidants. These antioxidants prevent free radicals from damaging the skin cells, which keeps your skin looking young and healthy. When free radicals, like sunburn, damage your skin cells, your skin can start to look weathered and age prematurely.
4. Green tea: One of the best drinks for your skin is green tea. With its skin cancer fighting properties from the antioxidant, catechin, green tea has been shown to reduce skin damage from the sun. Some studies have even evidence of green tea’s ability to reactivate dying skin cells. Dealing with painful sunburn from your last beach trip? Have a cup of green tea.
5. Spinach: From that famous, classic cartoon character, Popeye, spinach has grown a reputation for making you big and strong. While that might not exactly be the case, spinach does contain a lot of valuable vitamins and nutrients that are important for a healthy diet. But did you know that spinach is also good for your skin? Spinach may help reduce the risk of skin cancer with its abundance of flavonoid compounds that contain anti-cancer and anti-inflammatory agents.
6. Tomatoes: Free radicals caused by the sun’s ultraviolet (UV) rays can be reduced just by eating tomatoes. Lycopene, which is the phytochemical that gives tomatoes their color, has been shown to reduce skin-aging caused by these free radicals. To receive the most benefit for your skin, try eating cooked tomatoes to get a more concentrated lycopene level.
7. Dark chocolate: Flavonols are good for the skin because they reduce roughness while providing some sun protection. If you’re looking for a good source of this skin enhancing antioxidant, try a delicious bar of dark chocolate. Studies have shown that dark chocolate, or cocoa fortified with a bar’s worth of flavonols can allow for better skin texture and a resistance to UV rays from the sun.
8. Almonds: Get your daily does of vitamin E by adding bunches of almonds to your daily diet. Not only will you be getting the benefits of vitamin E’s UV defense properties for your skin, you’ll also be keeping your arteries clear of harmful free radicals.
9. Sweet potatoes: They’re known for being a great side dish for Thanksgiving, but did you know that sweet potatoes are packed with vitamin C? Why is this little tidbit of information important for your skin? Well, vitamin C has the ability to smooth out those pesky wrinkles by stimulating the production of collagen.
10. Water: If the numerous health benefits of drinking plenty of water have not convinced you to drink it regularly, maybe this information will. Research has shown that pure, non-caffeinated, non-flavored water helps keep cells hydrated, while replacing toxins with nutrients, similar to green tea.

Monday: Full Body Workout Tuesday: off Wednesday: Full Body Workout Thursday: off Friday: Full Body Workout Saturday: off Sunday: off

Some traumas, phobias, or hang-ups from the past that have been limiting you in some way could suddenly come to the surface today, Aries. You might get the most insight by analyzing your dreams. The release could be so profound that you have to spend some time alone today, perhaps away from the house, in order to fully grasp it all. At the end of the day you should feel elated because you’ll now see your way toward getting past some of your obstacles

“Once you replace negative thoughts with positive ones, you’ll start having positive results.”