Mindful Pilates

The Nutrition and Image coach (thats me) has a holistic approach to health and well-being through eating healthy, balanced diet, realistic exercise and positive self image. So it was excitng to be able to attend a great workshop at the weekend given by Body and self's Viv Worral.

Viv's aim was to deliver a thought provoking and informative day on mindfulness in relation to body movement and posture.

This workshop was a fantastic opportunity for me to personally experience the connecting of mind and body through posture, movement and mindfulness. As well as seeing how the workshop theme was perceived by all involved.  It was a nice touch for all the participants to bring a 'pot-luck' lunch, which was full of lovely homemade salads, breads and soup.

The outcome was a very positive one and ticked all my boxes for realistic exercise and positive self image and awareness

CBT and diet

Cognitive behavioral therapy or CBT is a common type of mental health counseling (psychotherapy).CBT helps you become aware of negative thoughts, so you can view  situations that may be difficult to you more clearly and respond to them in a more effective way.

Cognitive behavioral therapy can be a very helpful tool in treating mental disorders or illnesses, such as anxiety or depression. It can be an effective tool to help anyone learn how to better manage stressful life situations. 

CBT techniques can be a very effective tool when used in conjunction with nutrition and diet advice to help tackle underlying issues that may have arisen for what ever reason.

It is a non judgmental technique and client driven it's key elements are emotion thoughts behaviour and physical sensation.

I am now working with CBT techniques along side nutrition and weight management.

Decadence

Marc Jacobs Decadence

Loving the 50's Italian film star influence

Anti wrinkle device

US brand LightStim has announced the launch of its LightStim for Wrinkles Mini device, available in the UK from 10 November on QVC and QVCuk.com, priced at £75. The smaller device boasts half the LED lights (36) compared to the bigger, original LightStim for Wrinkles, which has 72 lights. Although smaller in size, the device contains four different colours of LED light: amber, light red, dark red and infrared, which plump up the skin to leave the complexion looking visibly younger and more radiant. In addition, using LightStim for Wrinkles can help to improve the skin’s moisture retention and overall skin tone, reduce pore sizes and diminish puffy eyes. 

Will definately be looking in to this, they also do one for acne. The LightStim uses LED light therapy to deliver light energy in a similar way plants absorb light energy from the sun. LightStim emits UV-free, beneficial light rays that energize cells and stimulate the body's natural process to build new proteins and regenerate cells.Each LightStim product uses different wavelengths, or colors, of light. When this beneficial light is applied directly to the skin it helps to increase collagen and elastin production, reduce inflammation, speed healing, increase circulation, and destroy acne bacteria.

Probiotics and Prebiotics

I have just done a short course by the Rowlett institute at University of Aberdeen as I am constantly wanting to build on my nutritional learning.
One very important reason to eat a healthy balanced diet is to increase our gut health.
Probiotics and Prebiotics are very important for gut health. I have blogged about this before, but it always good to remind ourselves how we can eat ourselves healthy.

Probiotics are living microorganisms and are healthy bacteria living in our foods. When administered in adequate amounts can have health benefits and keep our gut healthy. They can help stop IBS and forms of Diarrhea.
Probiotics are found in live yoghurts and drinks like Yakults and can be taken in capsule form.

Prebiotics are a form of dietary fibre that already live in the gut and feed the live bacteria in our large intestine.They are a selectively fermented ingredient that results in specific changes in the composition and activity of the gastro intestinal microbiota giving a healthy gut. They are responsible for the growth of healthy bacteria and also help to bulk faeces and slow down the exit from the body.

Prebiotics can be found in some foods that we eat Leeks, artichokes, green bananas, garlic, onions and are supplemented in some cereals and yoghurts.

So get eating your way to a healthy gut.

Nutrition coach trains for off shore

This is a strange one:

 I have been very fortunate over the years as a make up artist to travel the world and visit all sorts of places I would probably never had the chance to go if it wasn't for the diversity of my profession. I have done a shoot at the Stock Exchange, at a Jeans factory in Glasgow, a fashion show in a theatre in Warsaw Poland, up mountains, on beaches and worked in China and Australia and much more besides.

The last 2 years I have been training and working as a nutrition and weight management coach and building a portfolio of skills to bring a holistic approach to diet health and wellbeing. I have been working with a company providing healthy eating advice for their health awareness days along with many other health professionals. The company have decided to take the awareness days to their employees off shore and you've guest it that includes me. So this has to be the most diverse place yet.

However to do this you have to undergo a rigorous safety training and me being a bit of a girly girl have been completely terrified. I can now breath as I have completed the training and am as you probably guess still alive.

 I have been submerged in this simulated helicopter (as in picture) 6 times flipped upside down and escaped from the window -yes really. I have re-breathed my own air vigorously,

I have huddled and jumped into life rafts with 15 burly men ,I was the only women. I was winched up, I put out fires - I now know what different fire extinguishers do, and can you believe went in to a smoke filled building blacked out so couldn't see a thing. I Also underwent 2 days of Health and safety in the classroom. So I am now well and truly ready to land on that rig - bring it on...Infact I was  suppose to go out on the rig today, but they have postponed till October, when the weather will change the wind will blow and my terror will be right back where it started.

British Vogue launches video channel

Beauty News

The Body Shop has announced the launch of its Spa of the World collection. Aimed at creating a spa experience from home, the collection comprises: African Ximenia Scrub, which gently exfoliates skin to leave it feeling smooth; Himalayan Charcoal Body Clay, to purify skin across the whole body; Egyptian Milk & Honey Bath, a powder-to-milk bath formula of skin-softening milk and honey; French Lavender Massage Oil, offering relaxing properties; Japanese Camellia Cream, which leaves skin soft and subtly fragranced; Dead Sea Salt Scrub, an enlivening scrub with high mineral content and course crystals; Moroccan Rhassoul Body Clay, to firm and tighten skin; Thai Lemongrass Massage Oil, traditionally used in Thai massage to feel revitalised and uplifted; Polynesian Monoi Radiance Oil, a scented blend of coconut oil and tiare flowers and designed for both body and hair; Hawaiian Kukui Cream, a rich nurturing body cream to restore skin's suppleness; and Tahitian Orchid Massage Oil, offering notes of vanilla orchid blended with ylang ylang and patchouli. Two new accessories are also included in the range: Body Mask Brush, which allows ease of product application for clay masks; and The Thai Wooden Massager, ideal for use with oils and rich creams. Each set can be packaged as a specific ritual gift with the gift box.

Launch date: 11 August
Prices: £10-£23
Stockists: nationwide
Twitter: @TheBodyShopUK

Little Mix Fragrance

Girl band Little Mix have announced the launch of their debut fragrance, GOLD MAGIC Eau de Parfum. Opening with a burst of fruit, the heart comprises notes of powdery violet and watermelon, while the base is musky and warm. The bottle has been created to be both modern and classic in shape, while an initialled charm hangs around the neck of the bottle. Each of the girls appear on the four faces of the box, which is designed in subtle tones of gold and bronze.

Launch date: 24 June
Prices: £19.95 (30ml), £26.95 (50ml) & £36.95 (100ml)
Stockists: nationwide
Twitter: @LittleMix

Coconut oil and sat fat

Oh my goodness what a turn around it seems that the powers at B have decided there is not enough evidence to link saturated fats with coronary disease and no significant evidence that omega-6 and omega-3 polyunsaturated fats protect the heart.

However, some of the studies involved people with cardiovascular risk factors or with cardiovascular disease, so the results may not necessarily apply to the population at large.

 

The study was carried out by researchers from the University of Cambridge and Medical Research Council, University of Oxford, Imperial College London, University of Bristol, Erasmus University Medical Centre and Harvard School of Public Health. It was funded by the British Heart Foundation, Medical Research Council, Cambridge National Institute for Health Research Biomedical Research Centre and Gates Cambridge.ases 

My belief has always been to avoid too much red meats and full fat dairy,
It seems the saturated fat myth wasn’t proven in the past and still isn’t really proven today. It does suggest that not one food group can be held responsible for coronary disease and high cholesterol and only emphasizes the importance of a varied balance diet to remain healthy. Which is what we should all strive for.

I have always used Coconut oil in beauty, but have in the past been a bit wary of coconut oil in the diet because of it's is 90% saturated fat content. So with this new revelation on saturated fats I thought I would look into the use of coconut oil in cooking.

Firstly, it appears that the fatty acids in Coconut oil are different to fatty acids from animal fats they are Medium Chain Triglycerides (MCTs) – which are fatty acids of a medium length.

Most of the fatty acids in the diet are long-chain fatty acids, but the medium-chain fatty acids in coconut oil are metabolized differently.They go straight to the liver from the digestive tract, where they are used as a quick source for energy.

Coconut oil is made up of fatty acids:

§ Saturated fatty acids: Most of them are medium chain triglycerides, which are supposed to assimilate well in the body’s systems. Acids include Lauric acid representing more than forty percent of the total, followed by capric acid, caprylic acid, myristic acid and palmitic.

§  Polyunsaturated fatty acids: Linoleic acid.

§  Monounsaturated fatty acids: Oleic acid.

§  Poly-phenols: Coconut contains Gallic acid, which is also known as phenolic acid. These polyphenols are responsible for the fragrance and the taste of coconut oil and Virgin Coconut Oil is rich in these polyphenols.

§  Certain derivatives of fatty acid like betaines, ethanolamide, ethoxylates, fatty esters, fatty polysorbates, monoglycerides and polyol esters.

§  Fatty chlorides, fatty alcohol sulphate and fatty alcohol ether sulphate, all of which are derivatives of fatty alcohols.

§  Vitamin E, vitamin K and minerals such as iron.

Secondly, Coconut oil has many benefits and uses.Making it a healthy choice to include in your diet and beauty routine. However it is always a good idea to use a variety of oil products to get the benefit from all and keep a healthy balance.

• The medium chain triglycerides in coconut oil can increase 24 hour energy expenditure by as much as 5% and reduce appetite which can aide in long term weight loss
• The fatty acids and breakdown products in coconut oil can kill harmful pathogens, potentially helping to prevent infections.
• Studies in both humans and rats show that coconut oil improves important risk factors like Total, LDL and HDL cholesterol, which may translate to a reduced risk of heart disease.
•  Coconut oil can be applied topically as well, studies showing it to be effective as a skin moisturizer and protecting against hair damage. It can also be used as a mild form of sunscreen and as mouthwash.

Uses and the types of Coconut oil to use

Cooking————–Refined Coconut Oil

Weight Loss———Virgin Coconut Oil

As a Carrier Oil—–Virgin Coconut Oil, Fractionated Coconut Oil

Good Health———Virgin Coconut Oil, Organic Coconut Oil

Massaging———–Pure Coconut Oil, Refined Coconut Oil

Hair——————–Pure Coconut Oil, Refined Coconut Oil

Medicinal uses—–Virgin Coconut Oil, Virgin Organic Coconut Oil

Like all oils it is best to get oils that are coldpressed so no nutrient value is removed.

My conclusion after researching the use of coconut oil in cooking is that the oil seems to contain many benefits to your health and should definitely be used, but not to use it as your only source of oil. Keep your diet varied and balanced and keep rubbing into your skin and hair to get the most out of the oil.

Nutrition for bone health

According to the National Osteoporosis Foundation half of all women and one-fourth of all men older than 50 will fracture a bone at some point due to osteoporosis, a condition characterized by weak or porous bones that break easily.

As you get older the need for healthy nutrition changes. You have got this far with the food you eat, but the body starts putting new challenges on us and what you eat can help face those challenges.

Bone density is an issue as we grow older and there are several ways we can assist our bodies to cope with this. Calcium is very much needed to keep our bones strong at any age, but there are certain things in our diet that can  interfere with your body’s ability to absorb calcium. Phytates and oxalates are two such things.

 Beans and wheat bran contains high levels of phytates which can prevent your body from absorbing calcium. However, unlike beans 100% wheat bran is the only food that appears to reduce the absorption of calcium in other foods eaten at the same time. For example, when you have milk and 100% wheat bran cereal together, your body can absorb some, but not all, of the calcium from the milk. The wheat bran in other foods like breads is much less concentrated and not likely to have a noticeable impact on calcium absorption.

Your body doesn’t absorb calcium well from foods that are high in oxalates (oxalic acid) such as spinach. Other foods with oxalates are rhubarb, beet greens and certain beans. These foods contain other healthy nutrients, but they just shouldn’t be counted as sources of calcium.

Protein is very important for good bone health, but too much protein can restrict calcium absorption so rather than having multiple servings of meat it is good to add some high calcium protein from low fat dairy products.

Eating foods that have a lot of salt (sodium) causes your body to lose calcium and can lead to bone density loss. Try to limit the amount of processed foods, canned foods and salt added to the foods you eat each day.

Alcohol and caffeine can also lead to bone loss

Middle age spread is something many over 50’s are challenged with and fat around one's middle is bad for bones. A study by doctors at Massachusetts General Hospital shows abdominal fat is associated with lower bone density.

So what is good to increase bone density?

 Nutritionally we need to make sure we get plenty of calcium and vitamin D. Vitamin D aids the absorption of calcium so is very important. Magnesium, Potassium, Vitamin C and Vitamin K are all essential for bone health.

Exercise is an essential part of keeping our bones and joints healthy, it helps to keep the blood circulation feeding muscles, bones and joints. Adapting your exercise to your capability is important, walking is extremely good to keeping active and can be done at your own pace. Yoga and Pilates is also very good to keeping active at any age. All exercise will help to keep belly fat down and keep you active for longer.

Get out in the sun to get your dose of vitamin D, but be careful of harmful rays on the skin. Use sun protection factor creams if in the sun long enough to burn. Eat oily fish which is one of the few foods that contain vit D.

Get some dairy in your diet unless lacto intolerant, chose low fat options and be conscious of eating too much saturated fats. All about the balance.

Foods to eat for good bone health

Food	Nutrient
Dairy products such as low-fat and non-fat milk, yogurt and cheese	Calcium. Some dairy products are fortified with Vitamin D.
Fish
Canned sardines and salmon (with bones)	Calcium
Fatty varieties such as salmon, mackerel, tuna and sardines	Vitamin D
Fruits and vegetables
Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens and broccoli.	Calcium
Spinach, beet greens, okra, tomato products, artichokes, plantains, potatoes, sweet potatoes, collard greens and raisins.	Magnesium
Tomato products, raisins, potatoes, spinach, sweet potatoes, papaya, oranges, orange juice, bananas, plantains and prunes.	Potassium
Red peppers, green peppers, oranges, grapefruits, broccoli, strawberries, brussels sprouts, papaya and pineapples.	Vitamin C
Dark green leafy vegetables such as kale, collard greens, spinach, mustard greens, turnip greens and brussel sprouts.	Vitamin K
Fortified Foods
Calcium and vitamin D are sometimes added to certain brands of juices, breakfast foods, soy milk, rice milk, cereals, snacks and breads.	Calcium, Vitamin D

Hello

I have been busy and not had a chance to update my blog, but I have lots of things I want to write about nutrition for bone density and general health for the over 50's and Coconut oils and saturated fats are two things on the burner.
I have been doing lots of make up, teaching for Southern school of beauty, wedding make up trials and yesterday volunteered for Look Good Feel Better Cancer charity at Southampton G
eneral.
I have been doing nutrition advise for corporate health days and individuals. I am preparing to hold a local workshop for healthy eating and weight loss so anyone who lives in the Salisbury/Tisbury area
please spread the word. Had a mention in Salisbury life magazine and will have something coming out in the journal next week, All very exciting.

New addition to Sothys suncare range

Beauty brand Sothys has announced new additions to its suncare range. New Hair&BodyShimmering Oil contains shea and corn oils to nourish and enhance the skin, while pearl powders enhance the skin with a soft, subtle golden sheen. The Cleansing Shower Oil contains a blend of plant oils and plant extracts to cleanse and nourish skin, and comprises a floral, vanilla and musk fragrance. The range is enriched with special formulas including a rich mix of calcified algae and chemical filters which protect against UV rays and infrared radiation. Sunflower extracts guard the skin against free radicals and reduce the possibility of sunburn.

Launch date: this month
Prices: £19-£35
Stockists: Sothys Salons and Spas nationwide

Spring Summer Bridal Looks

Loving the Diversity

Kaviar Gauche

Marchesa

Stonefox

Vivienne Westwood

Jenny Packham

Jean Paul Gaultier

Inspiration - Healthy nutrition

Issey Miyake Parfums summer fragrance

Issey Miyake Parfums has announced the launch of its limited edition summer fragrances. Summer Eau de Toilette is a fruity floral fragrance for women that draws on notes of pink grapefruit and lychee, featuring accents of passion fruit and guava; while for the men, Homme Summer Eau de Toilette harnesses the scent of kiwi alongside spicy and fruity notes including coriander and grapefruit.

Launch date: April
Prices: £41
Stockists: nationwide

Beauty Re launch

This is an interesting one for all the gardeners out there

Luxury soap and fragrance brand Bronnley has announced the relaunch of its Royal Horticultural Society Natural Gardeners’ Therapy range, featuring a new look. Designed with gardeners’ needs in mind, the collection of toiletries comprises Exfoliating Hand Wash, Nourishing Hand Lotion, Moisturising Hand & Nail Cream, Hand Soap and Bath Soak. The new packaging design has been developed in partnership with The Royal Horticultural Society, featuring RHS botanical drawings and images from the RHS Lindley Library. Products contain the original aroma of citrus and bergamot top notes that give way to a fresh heart of floral and green notes resting on a base of oakmoss, amber and precious woods.


Prices: £6-£10
Stockists: independent pharmacies, garden centres & bronnley.co.uk

London Fashion week A/W 2015

Some favorites from London Fashion Week A/W 2015

Giles Deacon

Erdem

Vivienne Westwood red label

Make up seems diverse from strong black lips worn at Giles Deacon to nude faces at Erdem.

Love it !

Positive Feedback

It is always great when you get positive feed back. I was inspired to write the article Dry skin for older years, when asked for advice from a lovely lady who lives near to me. My main advice had been to use vitamin E to moisturize and keep hydrated by drinking water. I recently saw the lady in question and she said the advice worked. She is now using vitamin E morning and night and her skin has improved greatly.
Perfect.!

Dates for the Diary

22-23 Feb 2015 Professional Beauty London - Ecel London

3-4 March 2015  Health and Wellbeing at work - NEC Birmingham

19-20 April 2015 Natural Beauty &Spa @ Natural & Organic Products Europe -Ecel London

Friday Inspiration

EAT REAL EAT BALANCED THINK POSITIVE EXERCISE HAVE FUN

Mother's Day Collection form Neals Yard

Neal's Yard Remedies has announced the launch of its new Jasmine and Ylang collection in support of Fairtrade Fortnight, from 23 February to 8 March. The collection comprises: Shower Gel, enriched with fairtrade honey and rooibos to cleanse skin; Body Oil, with an infusion of jasmine and ylang ylang essential oils, as well as fairtrade apricot kernel oil and Brazil nut oil; and Body Cream, a nourishing cream enriched with uplifting essential oils and fairtrade organic honey. Additionally, to celebrate Mother's Day, the brand has unveiled its Beautiful Hands Organic Collection, a limited edition set comprising a trio of hand creams. Hand Creams included are in scents: Garden Mint & Bergamot, Wild Rose and Geranium & Orange, and each contain skin-softening, nourishing and protecting plant extracts and aromatherapy essential oils.
With prices £14.00 - £30.00 seems a perfect Mother's day gift 


Check out my website for Nutrition and make up www.karenlockyer.net

Miss Vogue launches online

Miss Vogue, Vogue's younger sister publication, has announced it has now launched online. A standalone section on the Vogue.co.uk website, the digital iteration of Miss Vogue will be a hub for teenage style, featuring fashion, beauty, celebrity style, video, and a ‘What’s Up’ section, dedicated to those need-to-know questions. Presented as an image-led tile design, regular content such as ‘Miss Vogue Style Crushes’ will keep readers up-to-date on the latest celebrity looks, while ‘Spotlight On’ will handpick the young singers, actors, and models readers need to know. Other special features will include ‘Date For Your Diary’, a monthly round up of cultural must-dos; ‘One Hit Wonder’, the product the Miss Vogue team love most each week; and ‘Dare You’, where readers will be challenged to try out a particular style or trend. Produced by the Vogue team, Miss Vogue provides an opportunity for the title to talk directly to young women who are already passionate about Vogue, producing content specially commissioned for their age group. While offering a similar editorial mix to Vogue, the content incorporates more ‘how to’ and ‘bulletin’ style information, featuring a broad range of price levels and labels. Miss Vogue debuted with the June 2013 issue of Vogue and in 2014 went biannual, accompanying the April and October issues. 

Valentines-Beauty

Love Box

Glossybox has announced the launch of its LOVE box for Valentine's Day. In anticipation of the upcoming Fifty Shades of Grey film screening, the brand has included the Fifty Shades of Grey mineral eye shadow from US colour brand Marsk, and a coral lip balm from Royal Apothic. The box also features the Wilkinson Hydra Silk Razor. Presented in a collector's edition box, the LOVE Glossybox is worth over £45 and contains four full sized products.

Launch date: this month
Price: £10 (+P&P)
Stockist: glossybox.co.uk
Twitter: @GlossyboxUK

Beauty good enough to eat-Dry skin in older years

Dry skin in the older years

As many as 75 percent of people over 65 have dry skin.

Having worked as beauty therapist and make- up artist for many years I can definitely vouch that your skin lets you get away with nothing and as the largest organ in the body we need to treat it with the care it deserves.

One of the annoying facts of winter is often the onset of dry skin. Having problems with dry skin can be really uncomfortable your skin feels tight, even painful, and it can look red, blotchy and flaky. It can sometimes itch, making you want to scratch and then open to infection. Skin is made up of layers with a thin layer of fat which keeps it moist and smooth. Dry, cold air, harsh soaps, chlorinated water and certain cosmetics can strip away these fatty oils, leaving the skin unprotected. However the causes can often be internal such as a genetic predisposition or other medical conditions, including diabetes, psoriasis, hypothyroidism or malnutrition. If untreated, dry skin can lead to dermatitis.

When the dryness comes from within it is usually when the skin is dehydrated the difference from lack of oil is if you think about the difference between the oil when cooking chips or lack of water(dehydration) is like the steam from the kettle.

Dehydration is lack of water and comes from within, it is important to stay hydrated, however, drinking excess water will not help. The causes for dry dehydrated skin come from the body being under par maybe unwell or recovering from illness, tiredness, excess alcohol, excess smoking, poor diet, medication and change in hormones. Certain medications can impact the health of your skin as well. Drugs for high blood pressure can have diuretic side effects. Flying especially long hall is also a big culprit. Diuretic drinks like tea, coffee and alcoholic beverages promote drying of the skin.

Age is a huge factor for dry skin problems and can especially plague older women because of hormonal changes and older men and women higher risk of use of medication and often sitting in the warm dry heated conditions.

So what can we do about it?

Most of the solutions will be useful for anyone not just older women as one thing for certain we are all constantly ageing.

·         Limit your time in hot showers/baths  as prolonged exposure to water, especially hot water, can wash away the natural oils that protect your skin.

·         Drink at least 7-8 glasses of water a day

·         Use an aqueous cream to wash instead of soap

·         Avoid harsh chemicals on your skin or in your diet (e. numbers)

·         Vitamin E oil (great for anti -ageing)

Wrinkles

Wrinkles form quicker on a dry skin as oil keeps the skin supple, however they eventually come to to us all from age,. Wrinkles also come from free radical damage, improper skin care and poor habits such as smoking and drinking alcohol in excess. the most effective treatment externally is vitamin E oil as it prevents the formation of wrinkles by blocking free radical damage. It treats wrinkles by boosting collagen production, a connective tissue that keeps skin elastic. Vitamin E oil also treats wrinkles by supporting new skin cell growth and speeding up cell regeneration and helping to keep the skin moisturised and supple.

·         Use a humidifier in our home

·         Limit alcohol

·         Moisturise morning and night

·         7-8 hours sleep

·         Good diet and exercise

Foods that can help combat dry and dehydrated skin from within

·         Foods high in omega-3 fatty acids offer great benefits for your skin, too. They are richly present in cold-water fish like salmon, tuna and trout. If you are not much of a fish eater, you can substitute with flaxseed oil, avocado and walnuts.

·         Vitamin C throughout the winter months. Besides strengthening your immune system, vitamin C is essential for the formation of collagen in the body. Collagen allows the skin to absorb moisture.

·         Vitamin A found in dark green leafy vegetables like spinach and kale, can help to repair skin damage. Foods rich in carotene – carrots, sweet potatoes, butternut squash and pumpkin – are also useful in this regard.

·         Vitamin E does not only boost the healing of skin tissue but also enhances moisturizing and bolsters defence against UV damage. Good sources for vitamin E include nuts, seeds, avocado, wheat germ, flaxseed oil and broccoli.

·         Zinc: shell fish, crab, lean turkey, beef and beans, Zinc is a mineral that is especially useful for healing wounds and cracked skin

check out my website www.karenlockyer.net for healthy eating and make up for brides and individuals.