This presentation comprises four different topics: healthy diet, being physically fit, facial and hair care.

1. “An Apple a day’ keeps me from going
to school everyday”

2. Ang Gurong
Healthy
ay Gurong
Happy

4. DAILY-MAINTENANCE: MAKE
ALL THE RIGHT MOVES.
Wash your face as if it were
made of silk fabric; using a
gentle, circular motion, sweep
cleanser upward from your
neck and décolleté rather
than vigorously rubbing and
pulling. Applying too much
pressure can yield a
temporary rosy glow but can
damage capillaries and stretch
out skin in the long run.

5. DAILY MAINTENANCE: CHOOSE
THE OPTIMAL PRODUCT TEXTURE.
If you have dry skin that feels taut and
deposits flakes when a piece of tape is
pressed against it, seek out creamy
moisture-rich cleansers with soothing
plant extracts like seaweed. Oily or
acne-prone? Use a wash with
exfoliating fruit extracts (papaya,
grapefruit) or salicylic acid daily, and
slough dead skin cells with a gentle
scrub twice a week. If your skin is
sensitive with patches of redness, look
for a natural cleansing oil.

6. DAILY MAINTENANCE:
THE SUN: WRINKLE
CULPRIT AND
MOISTURE BANDIT.
A good sunscreen is
important for sun
protection as well
as protection
against moisture
loss. The sun shines
all year long,
making an SPF
lotion a necessity

7. DAILY MAINTENANCE: CUT
THOSE SUGAR CRAVINGS.
Women tend to crave
sugary foods, which can
wreak havoc on the skin
and are said to promote
aging by triggering free
radicals, inducing
inflammation, and
damaging cells. Consider a
low-sugar diet, which can
keep insulin levels down,
allowing cells to maintain
a healthy balance

8. DAILY MAINTENANCE: GET THE
RIGHT FATS INTO YOUR DIET.
Don’t remove all the fat from
your diet if you want supple,
smooth skin. Studies show that
diets with a good amount of
essential fatty acids promote
healthy cellular turnover, calm
inflammation, and result in a
supple, more youthful-looking
complexion. Omega-3s are
plentiful in salmon, mackerel,
tuna, nuts, and seeds, so be sure
to keep them on the menu for
great skin

9. DAILY MAINTENANCE: DIVE
INTO WATER-BASED FOODS.
Hydrated skin can be
achieved not only by
drinking water but also by
eating foods that are high in
water content. Raw fruits
and vegetables (and juices
containing them) are an
impressive way to increase
your body’s essential need
for water without lifting a
bottle or glass.

11. Hair Care

12. Diet
Green, leafy vegetables,
especially sea vegetables, are
good mineral sources. Raw oats
provide silica. Eat plenty of iron-
rich foods.
The hair is comprised mostly of
protein, therefore to encourage
hair growth, adhere to a diet
rich in protein. Vitamin C
improves the absorption of
iron. Vitamin E is important for
healthy hair growth.
If hair loss is due to thyroid
dysfunction, eat more foods
rich in vitamin A and iodine.

13. Washing Routine
Your hair-type will determine
your cleansing routine, some of
you may need to shampoo
daily, others every other day,
others even once a week. The
water you use to wash your
hair should neither be too hot,
or too cold. Use your fingertips,
and never your nails, to gently
scrub your scalp. Be sure to
rinse your hair thoroughly in
order to get all of the soap out
and then maximize the shine.

14. Combing
To begin with combing, first
separate hair into small sections.
Untangle your hair with a wide-
tooth comb, carefully work from the
ends in a downward direction only.
Use only a wooden or tortoise shell
comb – never rubber. Do not pull or
yank hair. Brush hair only when dry.
Hair is weakest when it is wet and
brushing can easily damage it. Even
when hair is dry always comb
before brushing.

15. Drying
Air-dry whenever possible. Try to
minimize the use of blow dryer as
the strong heat tends to damage
the hair, also the moisture lost
makes them look rough and
lifeless. Give your hair a break
from that blow dryer, those curling
irons and so many perms. When
you are kind to your hair, it
rewards you by looking and feeling
better. Choose a hairstyle that will
let your hair fall naturally.

16. Before going out to the beach or
pool, comb conditioner through
the hair. This helps to protect hair
from the sun, chlorine, salt water,
and from the sun's heat, and
serves as a deep conditioning
treatment. Wear a hat, cap or
scarf if you can to protect hair
from over-exposure to the sun,
salt or chlorinated water, wind
and air pollution.
Environment

17. Trimming
Get your hair trimmed on a
regular basis
(approximately every two
months). This is especially
important for growing out
layers and/or bangs to
reshape and make each
stage of growing hair out a
style.

18. Shampoo & Conditioning
Choose simple, cheap shampoos that
promise only to wash away the dirty
and the oil. The more complicated the
formula is and the more expensive the
shampoo the less it does good in your
hair. Conditioners, are an invention of
the cosmetic industry and if your hair is
dried out and dull looking you have
been abusing it. Use a milder shampoo
and try washing your hair less
frequently. Also, always apply
conditioner from the ears down –
never condition the scalp

19. Styling
Your hair style is a reflection of
your personality and a wonderful
way to express your individuality. All
too often conventional styling
products contain alcohol or other
harsh chemicals. These ingredients
are used to keep the hair in place and
to give the appearance of shiny
healthy hair. In the case of these
mass-marketed products the look
achieved is only surface deep and
they tend to damage the hair. Choose
styling products which will make your
hair look great, and impart essential
botanicals and vitamins to each
strand.

20. Sleep Pattern
Comb your hair before going to bed,
do not let the bands or clips on. Even
the way you sleep can affect your
hair. Restless sleepers may actually
be breaking hair as they sleep. If
you’re a restless sleeper, try a satin
pillowcase so that the hair glides
when you move in your sleep. On
regular cotton cases hair can get
caught and break. Putting hair up to
sleep is also helpful. Hair should be
put in a ponytail on top of the head.
Always use rubber bands that are
rapped in cloth.

21. Check for products used
Some of you might have scalp problems
such as seborrhoea dermatitis, or
dandruff therefore look in your local
store and get a product that is designed
for these problems and read the
directions carefully and this should solve
your scalp problems. Before buying a
new product try using a sachet and
watch its effect on your hair, has it lead
to unwanted hair-fall etc. and once you
are sure then only buy it for regular use.

23. Healthy Living:
Balanced Diet

25. Healthy eating tip 1: Set yourself
up for success
“To set yourself up for success, think
about planning a healthy diet as a number of
small, manageable steps rather than one big
drastic change. If you approach the changes
gradually and with commitment, you will have a
healthy diet sooner than you think.”
• Simplify
• Start slow and make changes to your eating
habits over time.
• Focus on how you feel after eating.
• Every change you make to improve your
diet matters

27. Healthy eating tip 2:
Moderation is key
“In essence, it means eating only as much
food as your body needs. You should feel
satisfied at the end of a meal, but not
stuffed. Moderation is also about balance.
Despite what certain fad diets would have
you believe, we all need a balance of
carbohydrates, protein, fat, fiber, vitamins,
and minerals to sustain a healthy body.”
• Try not to think of certain foods as “off-
limits.”
• Think smaller portions.

29. Healthy eating tip 3: It's not just
what you eat, it's how you eat
Healthy eating is about more than the
food on your plate—it is also about how you
think about food.
• Eat with others whenever possible.
• Take time to chew your food and enjoy
mealtimes.
• Listen to your body.
• Eat breakfast, and eat smaller meals
throughout the day.
• Avoid eating at night.

31. Healthy eating tip 4: Fill up
on colourful fruits and
vegetables
Fruits and vegetables are the
foundation of a healthy diet. They
are low in calories and nutrient
dense, which means they are
packed with vitamins, minerals,
antioxidants, and fiber.
• Greens.
• Sweet vegetables.
• Fruit.

34. Healthy eating tip 5: Eat more
healthy carbs and whole grains
Choose healthy
carbohydrates and
fiber sources,
especially whole
grains, for long lasting
energy.
• Healthy carbs
• Unhealthy carbs

36. Healthy eating tip 6: Enjoy healthy
fats & avoid unhealthy fats
Good sources of
healthy fat are needed to
nourish your brain, heart, and
cells, as well as your hair, skin,
and nails.
• Monounsaturated fats
• Polyunsaturated fats,
including Omega-3 and
Omega-6 fatty acids

38. Healthy eating tip 7: Put
protein in perspective
The key to ensure you eat high-quality
protein is to try different types, rather
than relying on red meat and whole milk
dairy products which are high in
saturated fat. Replacing processed carbs
with high-quality protein can improve
your good cholesterol and reduce your
risk for heart disease and stroke. You’ll
also feel full longer, which can help you
lose weight.

39. OR
Which is easier to digest?

40. Healthy eating tip 8: Bulk
up on fiber
Eating foods high in dietary
fiber can help you stay regular,
lower your risk for heart disease,
stroke, and diabetes, and help you
lose weight. Depending on your
age and gender, nutrition experts
recommend you eat at least 21 to
38 grams of fiber per day for
optimal health. Many of us aren't
eating half that amount.

43. Being Physically Fit

44. Start your day with
breakfast
Breakfast fills your "empty tank"
to get you going after a long
night without food. And it can
help you do better in school.
Easy to prepare breakfasts
include cold cereal with fruit
and low-fat milk, whole-wheat
toast with peanut butter, yogurt
with fruit, whole-grain waffles
or even last night's pizza!

45. Snack smart.
Snacks are a great way to refuel.
Choose snacks from different food
groups - a glass of low-fat milk and a
few graham crackers, an apple or
celery sticks with peanut butter and
raisins, or some dry cereal. If you eat
smart at other meals, cookies, chips
and candy are OK for occasional
snacking.

46. Work up a sweat.
Vigorous work-outs - when you're
breathing hard and sweating - help
your heart pump better, give you
more energy and help you look and
feel best. Start with a warm-up that
stretches your muscles. Include 20
minutes of aerobic activity, such as
running, jogging, or dancing. Follow-
up with activities that help make you
stronger such as push-ups or lifting
weights. Then cool-down with more
stretching and deep breathing.

47. Balance your food choices – don't
eat too much of any one thing.
You don't have to give up foods like
hamburgers, french fries and ice cream to
eat healthy. You just have to be smart about
how often and how much of them you eat.
Your body needs nutrients like protein,
carbohydrates, fat and many different
vitamins and minerals such as vitamins C
and A, iron and calcium from a variety of
foods. Balancing food choices from the
Food Guide Pyramid and checking out the
Nutrition Facts Panel on food labels will
help you get all these nutrients.

48. Get fit with friends or family.
Being active is much more fun
with friends or family. Encourage
others to join you and plan one
special physical activity event,
like a bike ride or hiking, with a
group each week.

49. Eat more grains, fruits and vegetables.
These foods give you carbohydrates for
energy, plus vitamins, minerals and fiber.
Besides, they taste good! Try breads such
as whole-wheat, bagels and pita.
Spaghetti and oatmeal are also in the
grain group. Bananas, strawberries and
melons are some great tasting fruits. Try
vegetables raw, on a sandwich or salad.

50. Join in physical activities at
school.
Whether you take a physical
education class or do other
physical activities at school,
such as intramural sports,
structures activity

51. Foods aren't good or bad.
A healthy eating style is like a puzzle with
many parts. Each part - or food - is different.
Some foods may have more fat, sugar or salt
while others may have more vitamins or
fiber. There is a place for all these foods.
What makes a diet good or bad is how foods
fit together. Balancing your choices is
important. Fit in a higher-fat food, like
pepperoni pizza, at dinner by choosing
lower-fat foods at other meals. And don't
forget about moderation. If two pieces of
pizza fill you up, you don't need a third.

52. Make healthy eating and
physical activities fun!
Take advantage of physical
activities you and your friends
enjoy doing together and eat the
foods you like. Be adventurous -
try new sports, games and other
activities as well as new foods.
You'll grow stronger, play longer,
and look and feel better! Set
realistic goals - don't try changing
too much at once.