J.How to order when eating out.

How To Order When Eating Out

· Eat something healty before going out,so you will not be tempted to eat more when at the restaurant.

· Read the menu carefully to judge which are the least fatty foods.

· Choose clear soups instead of creamy ones.Clear soups are just as nutritious

and filling but don’t contain as much fat.

· Green salads and veggies with low fat dressings are deliciously refreshing

and contain lesser fat.Lemon juice,salt,pepper and vinegar are great low-fat

dressings.Avoid potato and macaroni salads as they are high in calories.

· Choose grilled,steamed or poached foods over those with rich,creamy

gravy/sauces.

· Choose tandoori roti,rumali roti or missi roti over breads with high butter

content.

· Grilled items like tandoori chicken pasta with tomato sauce and paneer

tikka make great entrees.

· Specify that you would prefer as little use of butter and oil in your dishes.

· Try to resist ordering dessert,but if you must,then choose fresh fruit or frozen

yoghurt.

· While traveling for business or pleasure,pre-plan meals and snacks to

reduce stress and to keep your energy high.Take along mineral water,iced

tea,vegetable juice and some low fat snacks like whole wheat

sandwiches,salad and fresh fruits.

I.Healthy Cooking

Healthy Cooking

· Avoid frying foods;instead grill,steam or boil food to minimize fat content.

· Wash vegetables before chopping them to prevent loss of water soluble nutrients like Vitamin C,Riboflavin,Thiamin and Niacin.

· Avoid use of baking soda while cooking pulses and vegetables as soda inhibits the absorption of calcium.

· Avoid repeated washing of rice and pulses,as valuable nutrients are lost in the process.

· Preserve vitamins in food by cooking whole vegetables in their skin.

· Substitute cream with skimmed yoghurt,as it contains less fat.

· Seasonal vegetables and fruits have the highest nutrient content so include them in your diet as often as possible.

· Use non-stick cookware and minimize the oil content in your food.

H.Add fibre to your diet

Add Fibre To Your Diet

· Include a lot of fruits and fresh vegetables in your diet;these not only

detoxify the body but are good for the skin too.

· Substitute fruit juice with actual fruit,for fibre in your diet.

· Never overcook vegetables.They are healthiest when eaten raw.

· The skin of fruits and vegetables,like apples and baked potatoes,are good for

you.Remember to wash them before consumption.

· Choose whole grain cereals,whole wheat bread,whole pulses and brown rice

instead of highly refined alternatives.

G.Eat Right

Eat Right

· Never skip a meal.Doing so will reduce your BMR [Basal Metabolic Rate.The body composition analysis defines your BMR.This is the energy utilized by the individual to carry on vital body functions when at rest.],making you inactive.You will tend to over-eat at the next meal.Instead,have smaller,more frequent meals at regular intervals.

· Always have breakfast,as it is the most important meal of the day.It is that time of the day when your nutrient requirements are the highest and a proper breakfast will energise you throughout the day.

· Don’t fall asleep soon after dinner,as sleep slows down the body’s metabolism and you read to burn fewer calories and accumulate fat.Instead,have a light and early dinner and give yourself a 2 to 3 hour gap before going to bed.

E.What count as one serving.

What Counts As One Serving?

The amount of food that count as one serving is listed below.

You eat a large portion,count it as more than one serving.Be sure to eat at least the lowest number of servings from the five major food groups listed below.You need them for vitamins,minerals,carbohydrates and proteins they provide.

Milk,Yoghurt and Cheese- 1cup of milk or yoghurt or 45gms of cottage cheese/paneer.

Dry Beans- ½ cup of cooked dried beans

Vegetables- 1cup of raw leafy vegetables or ½ cup of other vegetables (cooked or chopped raw),3/4 cup of vegetable juice.

Fruits- 1 medium apple,banana,orange or ½ cup of chopped,cooked or canned fruit or ¾ cup of fruit juice.

Bread,Cereal,Rice and Pasta- 1 slice of Brown Bread or 30gms of ready-to-eat Whole Cereal or ½ cup of cooked Whole Cereal,or Brown Bread

F.Gear up your neutral habits

Gear-Up for a Neutral Eating Habit

· Avoid acid forming foods.
Certain foods like sausages,nuts,macaroni and spaghetti are acidic in nature.

· Take Alkaline foods.
Foods of the alkaline range are primarily plant derived.The most effective are spinach,molasses,celery,carrots and dried beans.

· To put your body in the neutral state,increase your fruits and vegetables intake.

· Raisins,when soaked in water at night and consumed in the morning,are an excellent way to combat acidity.

· Mixed carrot and cabbage juice[both equal quantity] also help in reducing acidity.

D.Foods to eat,Foods to avoid

FOODS TO EAT, FOODS TO AVOID

Fats,Oils,Sweets and Refined Carbohydrates

· Use sparingly.
· Restrict adding fats to foods while cooking or at the table-like butter,margarine,gravy,salad dressing,spread.
· Choose few foods that are high in sugar like candy,jelly,honey,sweet desserts,soft drinks.
· Foods like white flour,white bread and polished rice,which are highly refined and low in vitamins & minerals,should be used less frequently.
· Cut down on convenience foods like biscuits,pastries and cakes,as they are rich in invisible fat and refined carbohydrates.

Whole Cereals,Whole Wheat Bread,Brown Rice ( 3-4 servings)

· To get the fibre you need,choose servings made from whole grains, eg. Whole Wheat Bread,Whole wheat flour,DaliA,Wheat flakes,Oatmeal,Brown rice etc.
· Supplement wheat flour with black chana flour to incorporate fibre.
· Do not sieve flour.

Milk,Yoghurt,Cheese (2-3 serves)

· Choose Skimmed milk and non-fat yoghurt.
· 75-100gm cottage cheese/ 200gm of yoghurt supply the same amount of calcium as 1 cup of milk.
· Read labels while purchasing packaged Milk products.

Poultry and Nuts (0-2 serves)

· Use egg white instead of whole egg.
· Nuts are high in fat,so eat them in moderation.

Whole Pulses/Sprouts (1-3 serves)

· Whole pulses,sprouts provide adequate quantity of fibre,minerals and vitamins.These also provide protein.
· Choose soya products such as soya paneer,soya milk and soya yoghurt.

Fruits

· Choose fresh fruits instead of canned or frozen ones in heavy syrups and sweetened fruit juices.
· Eat whole fruits often-they are higher in fibre content than fruit juices.
· Count only 100% fruit juice as fruit.Punches,ades and most fruit drinks contains only a little juice and lots of added sugar.

Vegetables (5-6 serves)

· Different types of vegetables provide different nutrients.
· Seasonal vegetables have the highest nutrient content.Use raw vegetables as salad.
· Eat plenty of green leafy vegetables.They are especially good sources of vitamins and minerals.
· Cook vegetables lightly by steaming or stir-frying.restrict on the fat you add to vegetables.at the table or during cooking.

C.Calories requirement for different Age Group

CALORIE REQUIREMENTS FOR DIFFERENT AGE GROUPS

Group Calorie Requirement

Men [Sedentary] 2425
Women [sedentary] 1875
Women [Lactating]
0-6 months 2425
6-12months 2275
Boys [ 16-18 yrs] 2640
Girls [16-18yrs] 2060

To lose weight.the medically correct way means that you will have to reduce the calculated calorie intake per day and create a negative calorie balance.This way,your body can burn the excess fat.

Negative Calorie Balance- Negative calorie balance can be created by consuming less calories than the calories you expend in a day.When we consume more calories than what our body uses in a day,the excessive calories get stored in our body in the form of fat.This fat store can be used to provide energy whenever we take in less calories than we need for bodily functions.
Approximately,750 calories will be converted into 100gms of fat in the body.So,if over a period we consume 7,500 calories less,we burn 1kg of fat from our body.

B.Hints for Recording Weight

HINTS FOR RECORDING WEIGHT

· Always use the same weighing scale as you get an accurate measure of your progress.
· Make sure you weigh yourself before eating and after going to the bathroom.
· The first thing to do in the morning is to weigh yourself.
· Water retention is a common problem for women before their periods,so don’t get discouraged if you tend to lose less weight during that time of the month.It is only temporary.

A.Getting started on your healthy habits

GETTING STARTED ON YOUR HEALTHY HABITS

Think positive.Believe that you will lose weight.You have to really want it to happen.You must do it for yourself,not for anyone else.Think about yourself,your physical and mental well being.Imagine a slimmer,fitter you;it always work.

Take some pictures of yourself and put them up round the house.Put one on the refrigerator door,it will serve as a constant reminder and will strengthen your resolve to lose weight.Looking at the picture every once in a while during the course of your programmewill inspire you to continue.

Close your eyes and imagine yourself,the way you want to look.Do this as often as possible,self visualization is a very powerful tool.Give it a try,everything is worth a try.Imagine yourself getting around without getting out of breath,no more pulled muscles,no more indigestion.People smiling at you,the way you look,as you walk by.Treat yourself every once in a while.Put a little money away every time you resist a food craving and then go and splurge on something that will make you feel special,like a new outfit or make-up.

Remember,you are losing weight for more than just your appearance.You are losing it for the experiences that will come after you have achieved your goal.Always stay focused on why you are doing it.The beauty of the whole experience is that you will never know how good it feels until you get there.

Home Remedies For Hangovers

REMEDIES FOR HANGOVERS

A large glass of orange juice or tomato juice will help to remove the alcohol from the system the morning after.

Honey is a very concentrated source of fructose, and eating a little the morning after is another way to remove the remaining alcohol from the body.

Amino acids play a role in repairing the effects of a hangover.

Few cup of coffee can do a great deal to relieve the headaches associated with hangovers.

Take Vitamin C as it may increase the rate of alcohol breakdown in the body.

For hangover treatment, drink plenty of water to cover the deficiency of fluids caused by dehydration

Eating 6 raw almonds before consuming alcohol helps prevent intoxication.

Eating peanut butter before drinking is an African remedy.

To help stop the urge for alcohol drink a tangy drink, such as tomato with the juice of one lemon added.

A good, brisk walk will increase circulation and help to get rid of your hangover by helping the body rid itself of toxins.

For hangover treatment, apples eaten on an empty stomach the day after drinking is an effective.

One of the quickest ways to cure a hangover is to make a banana milkshake sweetened with honey.

Add the juice of one lemon to a cup of black coffee and drink it without sugar and without milk.

Add two teaspoons of fresh limejuice and a teaspoon of sugar to 8 ounces of water. Drink it slowly.

Make a tea by pouring one cup of boiling water over 1-2 teaspoons of the dried peppermint; cover; steep for fifteen minutes; strain. Drink 1-2 cups as soon as you can. Peppermint either in tea or chewing leaves as such will relax the intestines and this is very effevtive home remedy for hangovers.

Eat raw cabbage to give relief to the headache.

Pull your hair in clumps so that your full scalp is stimulated. This remedy brings blood to the scalp and relieves the headache.

Prepare a tea by lightly crushing five fresh or dried leaves; place in a cup and fill with water cooled to just below boiling; cover and leave to infuse for five minutes; remove leaves and drink. This is also very effevtive home remedy for hangovers

Putting anything in the stomach prior to indulging in alcohol helps prevent a hangover.

Never skip breakfast, especially when hangover. The classic eggs and toast is the best breakfast.

Running Tips

· If you are new to running be sure that you have been walking for 30 minutes at least 3 days a week about 3 months before you try to transition to running.

· Do not bounce or overstride. Don't let your foot get ahead of your knee. Run from the hips down with the upper body straight up and used only for balance.

· Breath in through your nose and out through pursed lips.

· Choose shoes appropriate for running and that fit well -- they don't cause any discomfort or blisters.

· When running in colder weather be sure to wear a hat. A large amount of heat can be lost through your head.

· Replace your running shoes at least every 400-500 miles.

Workout Tips

Exercise & Workout Tips.

-Replace your sneakers often. At least after every 250 - 500 miles of walking/running.

-Stair climbing is a low-impact alternative to running.

-Choose exercises that you enjoy doing. You'll be more inclined to stick with a fitness regimen when it includes things you like to do.

-Change your fitness routine every 4-6 weeks to prevent a workout plateau.

-Strive to include total body workouts. These include: cardiovascular exercises, strength training (both upper and lower body), core training and stretching/flexibility.

-Measure your exercise intensity. There are several methods: heart rate, rating of perceived exertion, talk test.

-Whenever possible, take the stairs instead of an elevator.

-Stretching and flexiblity are very important aspects of good physical fitness, so don't overlook them. Ideally, you should stretch before each workout (both cardio and resistance exercises) and after each workout. If you can't do both, then make the after stretching a priority.

-When stretching before a workout, it's best to stretch after you've gotten warmed-up for about 5 minutes (your muscles will be looser).

-When working out on cardio equipment (e.g. elliptical trainers), don't lean heavily on the handrails. This will reduce the amount of calories you burn.

Walking Tips

Walking Tips

-Bend your elbows. This will cause your arms to swing faster which in return will help your legs to move faster.

-Keep your stride short. Don't take long strides that feel awkward.

-Think heal-to-toe. Push-off with your heal. Toes should leave the ground last.

-Keep your abs pulled in and tight.

-Include interval training walks that include periods of very brisk walking followed by slower, recovery times.

Strength Training Tips

Strength Training Tips

· Include some type of strength training in your weekly exercise regimen no matter what your fitness goals are. Resistance training provides many health benefits.

· Don't take the all or nothing approach. It's better to do a little training than none at all. So, even if you can only fit one strength training routine in a week, you'll still benefit from it.

· If you're a woman, don't be afraid of strength training. You won't bulk up (unless you are really trying to). And, resistance training is easy to start. With professional guidance and direction, you can quickly learn how to train properly.

· Be sure you are training with the proper resistance size. Ideally, you should choose a size that fatigues you after 10-12 reps.

· Focus on correct form. If you are unable to use proper, safe form when performing an exercise then you probably are using weights that are too heavy. Choose a size that allows you to train with correct form.

· Concentrate on the muscle(s) you are working during a specific exercise and don't allow your other muscle groups to assist with the exercise.

· How long you rest between sets is important. For building muscles and getting bulkier the rest time should be longer. For more muscle endurance and leaner, sculpted muscles the rest time should be shorter.

· The frequency of your strength training depends on whether your goals are to get bigger and stronger (less often) or whether you want to get leaner and more defined muscles (more often).

· Try the periodization technique which progress you every week over a 4-week timeframe. Try a plan of starting with lighter weights and more reps, and each week increasing the weight size appropriately and decreasing the number of reps.

Types Of Exercises

TYPES OF EXERCISES FOR WEIGHT LOSS

Once the basics are clear, it is now time to decide which is the best exercise for weight loss. While there are a lot of exercises you can go in for, it is important to remember that the best exercise is always something that you not only enjoy doing for at least 30-60 minutes, but it should also make you sweat a little. Even little activities such as playing with your kids for an hour will help you lose those extra kilos, while preventing your kids from becoming obese as well.Other suggested activities can include playing golf without the help of a golf cart. Playing 18 holes without the cart will really make you sweat it out and if done on a regular basis, combined with other exercises, can do wonders for your weight loss program.

Walking

Walking is perhaps the most effective exercise for losing weight. While many believe that walking is simply not challenging enough, it is in fact exactly the opposite. Walking speeds up the body's metabolism, which continues for nearly 2-4 hours after you have stopped walking. This continued fast rate of metabolism in the body burns up fat rapidly.Walking is also the easiest exercise to do as not only can you do it anywhere, but it also does not require any special equipment. Adding some of these extra techniques while walking can help your metabolic rate even further:

-Pump your arms as you walk.
-Shorten your stride as you increase your speed.
-Stand up straight while walking. Make sure that you are not slumping.
-Walk briskly.
-Drink sufficient amounts of water before, during and after walking.

Walking will not only help you reduce weight, but it will also meet your cardiovascular exercising requirements.

Stationary Cycling

Stationary cycling is also an excellent method of weight loss exercise. Stationary cycling or biking works in a similar manner as walking, in that it impacts the rate of metabolism in the body. Stationary cycling helps the body burn fat at a faster rate. Cycling at home also gives you the opportunity to either catch up on your reading while cycling, or even watching TV, listening to music, etc. So you can do it at your own leisure and yet achieve good weight loss results.

Aerobics

Aerobics are a set of rhythmic exercises which generally focuses on the large muscles of the body. This type of exercises are usually done while the music playing and you move your body according to the music. Being a cardiovascular workout, aerobics augments muscle strength, muscle coordination, and mobility, while boosting functional and physiological capacities.
There are several types of aerobic classes which are offered, and it is best to talk to the instructor beforehand in order to choose the one which is best suited for your purpose. Classes vary depending on the level of intensity, the level of impact required, timings, etc. Avoid doing aerobics everyday, and preferably stick to doing to it every alternative day, achieving a maximum of five to six days per week.

While exercising is the key to losing weight, it is also important that you do not overstress your body. Sufficient rest is very important for your body and gives it the time needed to recuperate. Also ensure that you are getting at least seven hours of sleep at night and don't forget to take care of what you are eating.

A healthy diet including fresh fruits and vegetables, combined with proper commitment to exercising is the key to losing weight.

Basic Knowledge for Weight Loss

BASICS KNOWLEDGE

With the presence of various weight loss supplements and several indigenous methods of losing weight available on the market today, more and more individuals looking for ways to lose weight fast are opting for these options. However, we often tend to forget that until we exercise right and combine it with a healthy diet, all these weight loss supplements are not going to sustain the weight loss for long.

The relationship between exercise and weight loss is a long lasting one and one which has been known for ages. There are various types of weight loss exercises that individuals can opt for today. However, before beginning any weight loss exercise program, it is of utmost importance that you consult your doctor. Some of the other tips you need to keep in mind before beginning your weight loss exercise regimen are as follows:

• Measure you body mass index (BMI) or just simply measure your weight before beginning your program and keep tracking them every four weeks. This will give you an indication of your progress.
  

• Maintain a fitness journal or calendar. In this, mark out the time you have decided to dedicate to your workout - this can either be in the morning or in the evening after work. This will ensure that you do not schedule other appointments at that time and are solely dedicated to your workout.
  

• It is also a good idea to plan your meals for the entire week beforehand as a healthy diet is very important to go along with your exercise schedule.
  

• Let your friends and family members know that you are on an exercising and diet regimen for losing weight so that they can motivate you at every instance. Keeping oneself motivated to get into the habit of exercising is very important.
  

• Set a fixed goal for every two weeks. If you lose that much weight in the given time, reward yourself for achieving your goal.

Correct Way Of Eating Fruits

CORRECT WAY OF EATING FRUITS.

Eat Fresh Fruits

We all think eating fruits means simply buying fruit,

cutting it and just popping it into our mouths.

You will benefit much more if you

know how and when to eat.

Correct W ay Of Eating Fruits

Fruits should be taken in empty stomach..

not as dessert after the meal as is often done.

If you eat fruit like that,it will also serve a major

role to detoxify your system,supplying you

with a great deal of energy for

weight loss and other life activities.


Fruit Is The Most Important Food

Let’s say you eat two slices of bread

and then a slice of fruit.

As fruit digests faster than bread,the slice of fruit

digests quickly and is ready to go straight

through the stomach in the intestines,but its passage

is blocked by the bread which takes longer to digest…

….In the meantime the whole meal ferments

and turns to acid.Consequently,when the fruit

comes into contact with the food in the stomach

and digestive juices,the entire mass of food

begins to spoil.

So It is better to eat your fruits in an empty stomach or before your meals.

You have heard people complaining-
Everytime I eat water-melon I burp,

when I eat durian my stomach bloats up,

when I eat banana I feel like running to the toilet etc-

Actually all this will not arise

if you eat the fruit in an empty stomach.

The fruit mixes with the putrefying other food and

produces gas and hence you will bloat!

Graying hair,balding,nervous outburst,dark circles

under the eyes all these will not happen if

you take fruits in an empty stomach.

It is incorrectly presumed that

some fruits like orange and lemon are

acidic and will enhance acidity in the stomach.

Research however shows that

all fruits become alkaline in our body.

Eating the pulp or whole fruit is far better than

drinking the juice as the fibre

is good for you.

If you should drink the juice,drink it

mouthful by mouthful slowly,

because you must let it mix with your saliva

before swallowing it.

A 3-day “ Fruit Fast” is a very simple and

effective way to cleanse and

de-toxify your body.

Just eat fruits and drink fruit juice

throughout the 3 days and you will be

surprised when your friends tell you

how radiant you look!

During the “Fruit Fast” you can eat

different fruits at different times,although

occasionally mixed fruit salad would be

permissible and more interesting.

If you have mastered the

correct way of eating fruits,

you have the secret of beauty,longevity,

health,energy,happiness and normal weight.

Remedies for Varicose Veins

HOME REMEDIES FOR VARICOSE VEINS

Elastic support stockings are recommended for the people suffering from varicose veins. Support stockings help your leg muscles push blood upward by concentrating pressure near the ankles.

Mix 12 drops each of cypress and geranium essential oils in four ounces of carrier oil such as almond, soy or sunflower. Gently apply the mixture to the legs by stroking upward, in the direction of the heart. Don't massage directly on the veins. This is very useful home remedy for varicose veins.

Massage oil of rosemary (Rosmarinus officinalis) gently into an affected area. It may help stimulate circulation by causing capillaries to dilate.

Oils of cypress and chamomile (Matticari a recutita) may soothe swelling and inflammation and help relieve pain.

Add whole grains, legumes, fruits and vegetables, to your diet as often as possible. Eat plenty of blackberries and cherries. They are rich in compounds that may prevent varicose veins or lessen the discomfort they cause.

Sugar, salt, alcohol, fried foods, processed and refined foods, animal protein, cheeses, and ice cream should be avoided.

Take two buckets tall enough to submerge the legs up to the knees. Fill one bucket with enough comfortably hot water to cover the lower legs and the other bucket with the same amount of cold water. Add 2 tablespoons of Epsom salts per quart of water or you can add aromatherapy oil to the water. Soak your feet and legs in the hot water for about three minutes, and then immerse them in the cold water for about 30 seconds. Repeat three times, finishing with the cold soak. Perform this treatment once a day for at least one month.

Drink eight ounces of fresh berry or pineapple juice, alone or diluted with another fruit juice, once or twice a day.

One or two glasses daily of fresh fruit or vegetable juices- especially any combination of apple, beet, carrot, celery, citrus, parsley, or pineapple-and dietary supplements may be helpful in preventing and treating varicosities.

Lying flat on the floor and resting the legs on a chair seat or straight up against a wall for 2 minutes drains blood from swollen veins.

Elevating the feet higher than the hips with a recliner or ottoman, and raising the foot of the bed a few inches, helps blood flow back to the heart from the legs.

Practice morning walk briskly or finish your day with a swim or bike ride.

Apply a cloth saturated with apple cider vinegar on the varicose veins for 30 minutes twice a day. Follow this with a drink of 2 teaspoons of the vinegar in a glass of water.

Prepare a mixture by adding 2 cups of chopped calendula flowers, leaves, and stems into an equal amount of melted lard. Let the mixture stand for 24 hours. Reheat and strain. Coat this over your varicose veins and let it stand overnight.

Steep crushed, fresh violet leaves and flowers or marigold flowers in boiling water. Apply compresses of the liquid.

Eat a few fresh marigold petals every day. This treatment is believed to shrink varicosities and nourish the veins.

Add three tablespoons of sugar to one pint of warm water and two tablespoons of apple cider vinegar. Take two ounces of this mixture everyday

Rub your legs with full- strength vinegar. Mix two tablespoons of vinegar with honey and drink it.

Periods of rest with your feet a few inches above your heart level let gravity work in your favor, helping pooled blood drain from your legs.

Avoid high heels in favor of flat shoes.

Avoid standing for long periods of time. This will reduce pressure on the valves in the veins in your legs.

While standing, get on your tiptoes by lifting your heels off the floor. Do this twenty times, relax for a few minutes, and then repeat.

Jump rope to strengthen the leg muscles and blood vessels. Begin slowly to build up tolerance; jump one minute per session and slowly build up to 5 minutes.

Alternating 2 minute icy-cold and very hot soaks (with 2 tablespoons of epsom salts per quart of water) for ten minutes daily will stimulate circulation.

Do not wear tight clothes because they restrict blood flow.

Few 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 makeup 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.