Abinaya Stills

Healthy Protein Tips

Protein supplies the basic building blocks of life. They are the body’s main structural element. The proteins, in its original form, are too large to be absorbed through the intestines. The body breaks them down into smaller components called amino acids. The amino acids are small enough to penetrate the intestinal wall and are absorbed into the blood stream. The amino acids are used to build and maintain the body’s structure. The amino acids not used for this are used for energy.

 When you look in the mirror you are seeing protein in action. Your hair, eyes, skin, bones, heart, veins, muscles and genes that carry your personal blueprint are made of protein. While other foods are important, it is protein that actually builds your muscles.

 Protein gives your body what is necessary for growth, recovery and repair. We need protein for growth. Enough intake of protein is essential to our health. Protein is needed for:
Growth and development in child
Cell maintenance and repair
Regulation of body functions
Various tasks that fat and carbohydrates cannot do

Protein is consists of amino acids. Proteins from different types of foods contain different types of amino acids. These amino acids are used by our body to create protein that we need. Amino acids can be categorized into two broad types, non-essential amino acids and essential amino acids.

Protein Type	Food	Protein (g)
Animal Protein	Chicken breast (without skin)	42
	Ostrich / 100g	39
	Roasted lean beef /100g	32
	Cod / 175g	31
	Venison / 100g	22
	Prawn (peeled) 100g	17
Plant Protein	Soya beans / 50g	18
	Lentils / 50g	12
	Red kidney beans / 50g	11
	Baked potatoes / 225g	8
	Tofu / 100g	8
	Pasta / 50g	6

 Essential amino acids are provided from our daily diets. Our body cannot create these amino acids from other amino acids. Unlike essential amino acids, our body can make non-essential amino acids from other amino acids that we consume. The daily intake of protein can be up to 15% of the total nutrients we eat. One way to work out how much protein you need for a day is multiply your weight with 0.75 protein per day. So if you weight about 51kg, you need about 38g of protein a day. If you weight about 70kg, you need slightly more than 52g of protein a day.

How to remove tan

1.Sunscreen timings: Exposure to sun is one of the major factors that cause tanning. Hence, when travelling wear a sunscreen that has a sun protection factor or SPF of at least 15. The intensity of the sun is greatest between ten in the morning to four in the evening therefore if you can try and reapply sunscreen.

 2. Bleach naturally: Natural bleaching agents can be used thrice a week to cleanse your face. Mix 4 tbsp milk, 1 tbsp honey and 2 tbsp lemon juice and apply the mixture evenly on the tanned areas for 15 minutes. Once dried, wash with cold water. This works best for greasy and oily skin.

 3. Cleanse well: A yogurt and honey cleanser can do wonders to de-tan your skin. Mix 4 tbsp plain yogurt, 2 tbsp honey, 3 tbsp lime juice, add a little cornstarch, if you think the paste needs thickening. Apply on your face and massage for 2-3 minutes. Rinse with cold water.

 4. Papaya can work: Rub raw papaya juice or ripe papaya pulp on the skin, as it helps to lighten the dark patches on your face. Application of tea tree oil on affected areas, especially areas affected by pigmentation, is beneficial. You can add extracts of basil leaves in this for the better results.

5. Face and Neck :
First, remember that fake tan is least effective on the face and within 24 hours, the tan will have already toned down in color so if at all possible, try to leave it alone and counter with some judicious use of make-up. If you are desperate, try massaging baking soda into your damp skin (e.g. in the shower), using small, gentle circles. This has an exfoliating action which will remove any dead skin that is ready to be sloughed off. This treatment will help greatly with any “blotchiness” that comes from fake tanning products. If the color is even but simply unnatural, moisten a cotton pad with alcohol-free toner or a liquid make-up remover and wipe it gently over your face and neck. Alternatively, find a product containing Alpha- or Beta-Hydroxy Acid solution and apply before bedtime – you should see an improvement in the morning.

 6.Hands and Feet:
 For orange palms and soles, body hair bleach can be very effective. Apply to the stained areas, leave for about 10 minutes and then rinse off thoroughly. If other, more sensitive, areas are stained such as wrists, knees and ankles, try the Alpha- or Beta-Hydroxy Acid solution. Ordinary hydrogen peroxide (such as from your First Aid kit) can also work, although make sure that it is no older than 6 months old because otherwise, it will be ineffective. While it may not work immediately, it should help to lighten the tan more quickly if you keep applying it daily to restricted areas.
Note that hydrogen peroxide is a very powerful chemical and can harm the skin through free radical damage – therefore, it should NEVER be applied to large areas of the body. Remember to always test a small area of skin first when using any chemical as they can cause severe irritation. In addition, never use different products at the same time (eg. hydrogen peroxide and body hair bleach) on the same area of skin.

Fingernails and Toenails :
Again, body hair bleach can work well on stained toenails and cuticles. For fingernails, try soaking them in a bowl of denture cleaner.

Underarms:
An area that often has to endure constant shaving and deodorising, it is no surprise that the skin around the underarms can look strange and absorb fake tans badly, causing a ring to form around the underarm. It is best to gently exfoliate the area using a scrubbing cloth.

 Knees and Elbows:
Again, exfoliation with a scrubbing cloth is a good solution and you can do it quite vigorously with something like a sisal scrubbing cloth. However, never rub your skin red.

Torso, Legs and Arms :
 These parts of the body need more gentle treatment so it is best to coat yourself in baby oil, followed by a long bath during which you can exfoliate very gently with a cotton washcloth. Daily soaking in a bathtub will also help reduce all-over “orangeness”. Swimming will also help to tone down the colour. Remember to keep your skin moisturised at all times and to always be as gentle as possible. Raw, red skin is no more attractive than orange skin!

Simran Stills