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Foods to avoid
Major nutrients should be considered in our daily diet The skin plays a very important in one's
as they help maintain our body’s wellness. These appearance. It creates an impression on others that
include: implicates certain attitudes, practices, and habits of an
individual. The skin, which is the outer covering of a
Carbohydrates that provides our body with
body, serves many functions such as: (1). shield against
energy;
water (2). Defense against germs (3) control of body
Proteins which is used to repair body cells and temperature 4) serves as the cutaneous system that
tissues; contains the nerve endings that feeds the nervous
Vitamins which help to regulate body functions; system with stimulus from the surroundings. This
Fats which serve as source of energy for vitamin significant function makes it imperative for us to take
storage and body insulation; real care of our skin. Such practices may include the
Minerals that strengthen muscles, bones and following:
teeth, enrich the blood and keep the heart and
other organs healthy;
Water which keeps 60% of an adults total body Take a bath or shower everyday.
weight. It helps break down food, carries Apply deodorant everyday.
nutrients throughout the body, removes wastes Avoid oily food.
and maintains a stable body temperature. Prevent the onset of acne.
Rest.
Healthy choice of food includes plenty of grains, Drink 8 glasses of water per day. • Avoid too
Vegetables and fruits. The bottom of the Food Pyramid much exposure to sunlight.
helps in maintaining healthy eyes, skin, bones and Use a waterproof sunscreen with SPF 15 or
blood. These food groups serve as source of fiber such higher.
as that which comes from apple and potato skin and Avoid sunlight from 10:00 am to 2:00 p.m.
beans. Fiber helps in waste elimination and prevents Take Vitamin C (against pollutants).
the onset of certain diseases such as cancer. Twenty Take Vitamin E.
grams of fiber should be maintained to keep digestive Never use much cosmetics.
system healthy. Avoid applying harsh substances like
astringents. Use facial cream & lotion to
Foods to Enjoy maintain moisture.
Apples, arugula, artichokes, asparagus,
avocado, blueberries, blackberries, strawberries,
raspberries (all berries), bamboo shoots, bok choy, Skin workout
broccoli, Brussels sprouts, cabbage cauliflower, Here are some tips to make sure that your skin
cantaloupe and honeydew melon, celery, cherries, gets the most from a workout (Merki, 1999).
chicory, Chinese cabbage, collards, cucumbers, dark
3
Do's Your hair type can range from the fine blond
hair to the thick, sometimes coarse hair. It can be
• Drink plenty of water while working out to
texturized with perms, hair setting, and hair products.
prevent dehydration.
Thin straight hair often benefits from being colored,
• Use two towels to wipe sweat from the
which adds texture and fullness to each strand. Very
equipment you are using and another for your
coarse or thick straight hair may be difficult to perm,
skin. Sweat contains bacteria that can cause
requiring extra time and additional perming rods for the
pimples.
proper final look. Simple, geometric haircuts like bobs,
• Take a cool-to-warm shower after working out
are a natural for straight hair of any texture. Very
to wash away sweat and reduce skin redness.
straight, thick hair is often resistant to perms-stubborn
Don’t’s
about taking a curl and likely to need frequent perming
• Never spray water on your face while working to maintain hair's new texture.
out-it will dehydrate your skin.
Wavy hair
• Don’t wear sweatbands or makeup. Sweatbands
trap moisture next to your skin. Either that or Your hair type is often considered the most desirable. It
make-up will block your pores. has lots of natural movement that can be maximized
• Don’t use harsh deodorant soaps when you with hairstyling products, and can be blown dry into a
shower. They leave the skin too dry, which may straight hair look or scrunched for a curly effect. Waves
lead to acne. make lightly layered hair looks a natural choice. Adding
hair highlights or hair lowlights via hair color or shine-
enhancing products, can maximize the apperance of
Hair wavy hair's gentle undulation.
The part, we see on our scalp, is the hair shaft. The hair Curly hair
follicle and root are embedded in the skin. The hair is
Your hair type has great natural body, but may look dull
basically made of dead cells. As new hair cells are
or unruly. To maximize your hair's potential, choose a
formed, old ones are forced outward through the
layered hair style look (long or short) that cuts shape
surface of the skin and die. The shape of the hair shaft
into curly hair. Brilliantines, hair pomades, surface
determines whether one’s hair is wavy, curly or straight.
silkeners, and soft hair fixatives can boost hair's shine
Taking care of our hair entails simple practices, which
and calm down too much hair curl. Coarse, curly hair,
include the following daily routine.
chemical retexturizing via hair coloring or hair relaxing is
a good choice, giving your hair style a smoother and
more manageable feel. Deep, heat-activated hair
• Brush or comb hair at least twice a day to conditioners are also important for curly hair, which
maintain its body as well as its shine. Brushing sometimes has a tendency towards breakage and split
one’s hair releases the natural oil that brings ends.
shine to every hair strand.
• Wash every day with gentle soap or shampoo.
• Shampoo hair a maximum of three times a
Teeth
week only to prevent dryness.
• Have a hot oil at least once a week (do-it- The mouth, specifically the teeth affect our
yourself hot Oil treatment). appearance. It could either attract or turn off the other
• Use your own comb or brush to prevent getting person. It s not only our speech that makes us unique
parasitic Insects from others. but our unique set of teeth as well. They contribute
• Color/perm/straighten hair with salon much to our appearance and appeal. And since we
assistance and with extreme care. could not help but smile, here are some ways to
• Iron hair only during events and only if maintain such healthy and enticing smile.
necessary.
Maintain a regular oral care.
• Trim hair once a month to remove split ends
Brush teeth after eating and before bedtime.
and dry Ends.
Use a mouthwash.
Face Shape and Hairstyle Use floss for hard-to-reach spots.
Prevent onset of cavity.
Proper hairstyle depends on one’s facial shape.
Maintain a healthy diet.
Face shapes include round, heart, diamond and oval. A
narrow face deserves a hairstyle that volume and width Avoid sugar-enhanced diet.
on the sides. Never part your hair in the middle. A wide Have regular dental checkups.
face needs that aside from adding more length and less Avoid use of tobacco.
height to the hairstyle. A small face needs a style that See a doctor in case of Halitosis or bad breath
fits closer to the head and should avoid a hairstyle that the may be caused by tooth decay, digestive
overwhelms it. A large face on the other hand should illness, certain foods or use of tobacco.
never be given a cropped style that makes the face even
bigger (Slater 1998).
Straight hair
4
Body
• Turn to others - Social support or the to and be better able to cope with the
knowledge that there are the 'significant others' stress you undergo.
who care and enable you to experience lower o Regression - Retreating to an earlier
levels of stress and to be better able to cope stage of reqme development;
with the stress you undergo. o Denial - Refusing to accept or perceive
• Think away stress meeting expectations and reality; and 100
always trying to comply with these level of o Fantasy-Gratifying one's desires by
competence increases you usual stress. imagining 05 am satisfying events and
Learning to deal with stress implies acceptance achievements.
and learning to deal constructively and
reasonably with stress. Here you get to control
yourself a lot better.
• Utilize some defense mechanisms these are
unconscious strategies people use to cope by
concealing stress and anxiety from themselves
and others. This is a way to protect yourself
from the threatening effects of stressors,
defense mechanisms are as follows:
o Repression - Pushing stressful, anxiety-
producing thoughts or impulses out of
conscious awareness;
o Suppression - Voluntarily attempting to
push unpleasant thoughts out of one's
consciousness;
o Displacement-Discharging negative
feelings or thoughts regarding a more
threatening, powerful person onto a
weaker one;
o Projection - Attributing one's
unacceptable ideas or thoughts to
others or blaming others;
o Rationalization Distorting reality
through justification of events; daily
routine, so be it; try something new
that is challenging and rejuvenating.
o Exercise or engage in sports. It may do
well for your resistance than a week-
long vacation.
o Have a quiet time with yourself. Take a
walk along the beach or a park.
o Search for more information and
learning. Knowledge gives you more
understanding of the situation you are
in. Learning more about a situation can
reduce the stress it produces.
o Relax to control your physiological
reactions to - stress. Reversing the
physiological reactions of stress may
reduce stress itself. There is a need to
attempt to take control of the body's
physiological reactions. Such can
actually be done through Meditation to
concentrate so thoroughly on the
stimulus that you become unaware of
outside stimulation, focusing entirely on
the inner experience. Following about
twenty minutes of meditation. People
typically feel refreshed, relaxed and
less-stressed (Feldman, 1999).
o Turn to others - Social support or the
knowledge that there are the
'significant others' who care enable you
to experience lower levels of stress and