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Hair and Skin Treatments for Summer

July 15, 2013 by

Summer means your hair and skin are on view, and you want them to look their best. We’ve run across a few treatments to help you keep your skin and hair in the best, most luxurious shape possible, and we’d like to share.

Moroccan argan oil

This incredible oil works to keep both hair and skin supple and moisturized, and it contains naturally occurring vitamin E and antioxidants. Many beauty products are incorporating the oil, though there may not be enough oil in them to be of any value.

You can purchase the oil itself and use it as you see fit on your hair before, during, or after your shower. This oil can also be used after you blow dry your hair. To use on skin, apply just a few drops any time. It is particularly helpful for the skin under the eye.

Natural hair remedies

Your next hair treatment may be as close as your kitchen. With its moisturizing yolk and oil-cutting white, eggs transform any type of hair.

Normal hair = use entire egg

Dry hair = use yolk only

Oily hair = use white only

Apply to damp, clean hair, wait 20 minutes, and rinse with cool water to avoid cooking the egg.

For hair with no body, combine 1 tsp canola oil, a raw egg, and ½ cup flat beer. Apply to damp, clean hair, let sit for 20 minutes, and then rinse with cool water. Avocado will help smooth frizzy hair and repair damage. Mash half an avocado and massage into damp hair. After 20 minutes, rinse with water.

You don’t need to pay for clarifying shampoo. Simply create a paste of 2 tbsp baking soda with a little water and massage into your hair. After 10-20 minutes, rinse with water and wash hair.

Natural skin treatments

You don’t need to pay to help your skin stay beautiful and young looking. You just need to go to the grocery store. Coconut oil will remove makeup and moisturize your skin better than most lotions. Be sure to buy virgin organic oil, and keep it out of your eyes.

Cocoa butter is an excellent all-over moisturizer, and like coconut oil, it smells delicious. Olive oil, sugar, and lemon combined make an excellent exfoliating scrub for the entire body.

Rub mayonnaise over your feet, wait 10 minutes, then wipe it off. You can also do the same on your face for a rejuvenating facial.

Which hair and skin treatments do you swear by?

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Safety Tips for Catching Some Rays

July 8, 2013 by

You love the look of a tan, but you don’t want the problems that can come with exposure to the sun. What if we told you that you could tan in a relatively safe manner? Here’s how.

Easy does it.

If you decide to lie in the sun, don’t try to get a full-on tan all at once. Gradually work up to the color you want by spending shorter times in the sun. The bonus is that you get natural vitamin D through sunlight. It’s better to err on the side of less sun exposure . . . there’s always tomorrow.

One possibility is to start your tan with short stints in the sun for a week or two, and then use a self tanner (more below) to deepen the color without extra sun exposure. A “short stint” depends on how quickly you burn. If you’re fair skinned, you may only be able to stay in the sun for 20 minutes or so, while the darker-skinned among us may be able to tan for an hour at a time.

Watch your time.

You are more likely to burn if you lie in the sun at midday, so try tanning in the morning or later in the afternoon. You can stay out a little longer then. Continue to wear sunscreen if you may be in the sun longer than the time it takes you to burn.

Try a tan in a bottle.

Self tanners are much easier to apply than they were years ago, and you don’t risk sun exposure when you use them. They work by changing your skin color, and a self tanner lasts about a week. You need to be careful how you apply it for best results, but you can get a nice looking tan from a bottle. Often people who try a self tanner and are inexperienced find that their skin looks streaky or blotchy, so there may be a learning curve for you to get the color you desire.

If you don’t mind applying it daily, tinted moisturizer or a bronzer will give you a sun-kissed look.

No matter how you decide to tan, remember that the tan occurs in the outermost layer of your skin, so anything you can do to hold on to that layer will extend the duration of your tan. Avoiding exfoliation and using moisturizer will help. As doctors, we do want to gently remind you that excessive sun exposure may cause cancer and premature aging.

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How to Train for a Marathon

July 1, 2013 by

How to Train for a MarathonSo you’ve decided to train for your first marathon. Congratulations! You’re in for an exciting challenge that will keep you on your toes and help you grow mentally and physically in ways you never imagined. As the website marathonrookie.com states, “Let your mind lead the way, not your body.”

It doesn’t matter if you’ve never run a day in your life or you run 10 miles daily—you can do this! Whether you’re running a 1K or a 10K, the principles are the same. Following are tips and ideas to help you train and love what you’re doing.

Have the right motivation.

Why are you doing this? Marathon training is hard work, and you can’t expect results unless you’re consistent and train daily. What is driving you to train—is it participating in a 5K in honor of a friend or family member? Perhaps you are out to prove to yourself that you can run a marathon. Know your reasons, as they will keep you going when you feel unmotivated.

Mental training is just as important as physical training. Motivational mental training might involve visualizing yourself crossing the finish line, using affirmations, tapping, or merely making the decision each day to continue training. No matter what you to motivate yourself, know that you will have to consciously do it at least once a day, if not several times.

Put yourself on a schedule.

Any marathon training website, such as marathonrookie.com, [link to site] will have a training schedule for you to follow. Keep to it religiously for best results, and follow its recommendations on running gear and mileage per day and per week.

Typically, the first task is to become accustomed to running for a set amount of time, such as 30 minutes. Once your stamina is built up, then you can increase your distance. Recovery time is just as important as training time, so be sure to follow those recommendations closely.

Keep yourself hydrated and nourished.

You need carbohydrates to provide you with the energy to run for extended periods. Plenty of protein will help your body maintain and repair muscle tissue. Aim for no less than 2,000 calories a day, of which two-thirds should be carbohydrates while the other third are high-quality, unsaturated fats and protein. Supplements will provide vital micronutrients such as vitamins and minerals.

Always drink plenty of water and / or sports drinks to stay hydrated. Ideally, you’ll consume about a cup of fluid every 15–20 minutes. Spread it out rather than trying to chug several cups at once. Sports drinks have one advantage over plain water: they replenish electrolytes that you lose while running.

Go to the experts for advice on training—don’t try to do it alone. Learn from their expertise, and good luck!

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Online Fitness Programs for Easy Access from Your Home

June 24, 2013 by

For many of us, working out at home has a few distinct advantages: it’s less expensive than a gym membership, it’s convenient (we can work out in our pajamas if we wish), and we can own a variety of programs so we don’t become bored. Online fitness programs are everywhere, and there is a program for everyone. An added advantage is that you can do online fitness programs anywhere you are. Following are three of our favorites.

My Yoga Online

No matter whether you’re a beginner or an avid practitioner, My Yoga Online has workouts and poses for you, as well as Pilates and meditation programs. You can choose specific programs, such as a yoga detox, weight loss, Vinyasa yoga, and sleeping tools. You can also pay one price for a premium membership and take full advantage of the entire site and all the programs. You’ll also find forums, featured articles, and music for your yoga practice.

DailyBurn 

Unlike My Yoga Online, DailyBurn gives you unfettered access when you join, plus a 30-day trial. The website claims to have workouts ranging from yoga to MMA, so boredom shouldn’t be an issue. DailyBurn also helps you track your progress so you know where you stand and can stay motivated. It doesn’t merely track calories burned by exercise, however. You can also track your diet and your goals. DailyBurn’s mobile app lets you keep tabs on your workouts while on the go.

Bods for Broads
Bods for Broads features a live personal trainer via Skype, which helps you stay private and able to work out anywhere. The site also offers a virtual fitness group of like-minded people to help you stay motivated and offer support. You won’t see them, but you can talk to them at the end of each workout. Bods for Broads also offers help with nutrition and skin care, equipment and clothing, and group training.

Finding your best online fitness program may be a process of trial and error, so be sure to research each program thoroughly, along with its pros and cons. Don’t be afraid to use a variety of programs, as you’ll keep yourself motivated and interested in what you’re doing.

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HIIT: What is High Intensity Interval Training?

June 17, 2013 by

High intensity interval training, or HIIT, is an exercise program that alternates short, intense exercise with recovery periods that are less intense. It tends to be shorter than typical cardiovascular exercise because the benefits of the intensity make up for the shorter time. Most HIIT workouts last less than 30 minutes, with some lasting less than 10 minutes.

Those who perform HIIT find that their aerobic and anaerobic capacities are greater, their stamina is increased, and they are able to burn fat more easily than they did with longer periods of exercise due to using more muscles than in typical aerobic exercise. In addition to the benefits in stamina and aerobic capacity, HIIT increases the resting metabolic rate for a full 24 hours after exercise. HIIT is also useful for highly conditioned athletes to continue to improve their athletic performance.

A typical workout consists of a standard warm up followed by fewer than 10 cycles of high-intensity exercise and a medium intensity recovery period. At the end of the workout, you’ll want to do the typical 5-minute cool down. Various versions of HIIT include the Tabata method, which is 20 seconds of high intensity exercise with 10 seconds of rest, repeated for 8 cycles that last 4 minutes total. The Gibala method employs a three-minute warm up, 60 seconds of intense exercise, and 75 seconds of rest for 8–12 cycles. The Timmons method is three repetitions of 20 seconds of intense cycling followed by two minutes of slow pedaling.

The HIIT method can be applied to any exercise, from weight lifting to running. The principle is the same, and the benefits are greater than the traditional form of that exercise. Speaking of form, should you decide to adapt your current workout using HIIT principles, it is vital that your form is correct and consistent. Exercising intensely with incorrect form can lead to injury, but the benefits from using HIIT can be incredible and long lasting.

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The Art of Juicing

June 10, 2013 by

The Art of JuicingMany of us know we don’t eat enough fruits and vegetables, and we perhaps eat a little too much processed food. There is an easy way to up your intake of good food, feel better, and improve your health—juicing!

When you juice, you put whole, raw fruits and vegetables into a juicer, which mixes them into a delicious juice or smoothie. Juices and smoothies are delicious, and the process of juicing transforms the food to a form you can more easily digest and assimilate nutrients from. You can create all-fruit juices, all-vegetable juices, or a combination of the two. Most people prefer the taste of fruit juices because they’re sweeter.

While vegetable juice recipes are some of the most beneficial, they don’t taste quite like the fruit juices. To increase sweetness, add some fruit or carrots to improve the taste. As you become a seasoned juicer, you’ll get used to the taste and love it. Organic vegetables tend to be fresher and have a better taste. For the biggest punch nutritionally, leave the skins on your veggies.

Don’t be afraid to get creative and try new things. To get you started, here are a few recipes.

A simple juice to detoxify:

  • 5 carrots
  • 4 celery stalks
  • 1 small cucumber
  • 1 beet
  • 1 small apple
  • ½ lemon

A sweet, delicious drink with just a few ingredients:

  • 1 c blackberries or raspberries
  • 1 kiwi fruit
  • 1 medium pear or apple
  • 30 leaves any type mint
  • ¼ peeled, cored pineapple

The green drink popularized by Dr. Oz:

  • 2 c spinach
  • 2 c cucumber
  • 1 head celery
  • ½ tsp ginger root
  • 1 bunch parsley
  • 2 apples
  • 1 lime
  • ½ lemon

When you juice, especially if you use organic fruits and vegetables, you’re eating much cleaner and healthier food—and your body uses the nutrients very effectively. You should feel a difference soon after you start, and the longer you juice, the better you’ll feel.

For more recipes, try the following sites:

http://www.omegajuicers.com/juicing-recipes

http://juicerecipes.com/

http://www.raw-foods-diet-center.com/vegetable-juicing-recipes.html

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What to Eat for All-Day Energy

June 3, 2013 by

Calories fuel your body’s machinery. But should you find yourself in a midday slump before it’s even lunchtime, it may be time to reevaluate the kind of calories you’re feeding your body. Some foods naturally boost your energy, while others sap your stamina stores.

The ideal meal consists of complex carbs, healthy fats,and lean protein. Carbs provide instant energy, fats give longer-lasting energy, and protein helps your body build tissue and muscle mass. A good rule of thumb for energy-conscious eaters is to get 45 to 60 percent of calories from carbs, 20 to 35 percent from fat,and 15 to 30 percent from protein.

Here are some of the foods you can eat to help fight fatigue so you can stay energized and focused throughout the day:

Breakfast
Healthy treats such as half of a whole-wheat English muffin with fruit spread are rich in carbohydrates, which can boost your levels of serotonin, a calming brain chemical. For an optimal, energy-infused breakfast, pair it with 2 eggs and 1/3 of an avocado to get the most oomph from your calories.

Lunch
Eat like a fuel-efficient machine when you opt for a healthy spinach salad topped with a ½ cup of lentils, 3 oz of grilled salmon, and drizzled with 2 Tbsp of olive oil vinaigrette. Round out your calories with a whole-wheat roll for your dose of complex carbs.

Snack
Nibbling on a few squares of dark chocolate will pull you out of an energy rut, thanks to its caffeine and theobromine, mild mood- and energy-boosting stimulants.Or keep your energy full throttle by eating1 cup of berries, 6 oz of Greek yogurt, and 2 Tbsp chopped walnuts.

Dinner
Just because it’s the evening doesn’t mean your energy levels should plummet. Have a cup of butternut squash mixed with a cup of quinoa prepared with 1 Tbsp of olive oil. Pair it with a 3 oz serving of grilled chicken breast for a perfect combination and all around healthy meal.

Drink Water
Staying well hydrated is one of the quickest and easiest ways to improve memory, focus, and alertness. If you find yourself feeling sluggish even after eating a well-balanced meal, the culprit of your fatigue may be dehydration. Be sure to keep a water bottle handy at all times to combat an energy slump.

What are you favorite energy-boosting foods to eat?

 

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Everyday Ways to Give Back

May 29, 2013 by

With all the hustle and bustle of our daily lives, it’s hard to carve out the requisite time you’d need to lend a helping hand. Thankfully, living in a world of digital connectivity has its humanitarian perks!

Whether you’re online or at work, here are a few easy ways you can donate your time, cash, or skills to a good cause:

On the Web

Support the arts: Try Kickstarter.
Check out who’s looking to fund creative projects by logging in via Facebook. Then chip in for specific costs ($5 to help cover printing costs, supplies, etc.). When you see the finished product on the big screen or can hold the published anthology of short stories in your hand, you’ll feel like part of the artistic process.

Make your cause to go viral: Try HopeMob.
Register at HopeMob.org and start pushing your cause on Facebook, Pinterest, and Twitter. Then, enlist the help of your friends to give the cause a simple “up vote.”With enough votes (only about 200),your cause will hit HopeMob’s home page and stay up until you’re completely funded.

Nab some peace of mind:Try Ammado.com.
Thisfantastic humanitarian site allows you and your friends to donate to small overseas nonprofits securely. Every charity on the site is screened by an international vetting service, so you can donate without worry. Just sign up at the site or via Facebook, and search what you’re looking for by category (like arts, culture, or human rights) and country. It’s easy and rewarding!

At Work

Good with numbers?
Give others the benefit of your financial know-how by working with the United Way to teach struggling families to pay down debt and improve their credit. Simply dial 2-1-1, and sign up to learn how to lead small workshops or coach individuals on becoming financially secure.

Silver-tongued wordsmith?
Use your strong communication skills to manage—or create—a Facebook or Twitter account for a local animal shelter. The online interaction will help encourage people to adopt animals in need, donate to the cause, and support their community shelter.

What are your favorite ways to lend a helping hand?

 

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Healing Effects of Lavender

May 27, 2013 by

Turns out, lavender is more than just the scent of your favorite lotion! Discover how to use this soothing herb to calm your stomach, mind, and skin—and tap into the power of purple!

Ward off dandruff. According to Dr. Fusco, a NY-based dermatologist, lavender oil can help improve scalp conditions.For an easy, herbal remedy, wet your hair with warm water and towel dry. Next, grab a mug and mix 15 drops of lavender essential oil in 2 tablespoons olive oil. Microwave for about 10 seconds or until it feels warm. Massage the oil into your scalp, pop on a shower cap, let set for an hour, and then shampoo the solution out. Though it may take multiple treatments to see the benefits, keep with it. As an added bonus, your hair will smell lovely, too.

Bid bloating adieu. Bloating and poor digestion can result from an overgrowth of “bad” bacteria—a common symptom if you take antibiotics. Fortunately, the polyphenols (a type of antioxidant) in lavender help reduce the “bad” bacteria in your gut,according to Christine Gerbstadt, MD. To reap the benefit, sprinkle dried culinary lavender onto Greek yogurt, and enjoy!

Unwind. Research shows the scent of lavender lowers heart rate and blood pressure, putting you in a relaxed state. To set yourself up for a serious snooze, put a handful of dried lavender in a vase on your nightstand—or use a diffuser with lavender oil. But lavender alone won’t kick sleepless nights. To get the most bang for your lavender, practice other sleep-promoting habits, such asturning in at the same time every night.

Soothe itchy skin.Whether it’s bug bites or dry skin[http://breastreconstructionnetwork.com/10-winter-skincare-tips/], lavender is a natural anti-inflammatory, so it helps reduce itching, swelling, and redness. Dab a drop or two of lavender essential oil on the afflicted area, and wait about 15 minutes for it to seep in. Apply as needed every six to eight hours for the next 24 hours.

Infuse your meal.Add lavender’s healthy phytonutrientsto any meal by using herbes de Provence. Sprinkle the lavender-based spice blend onto sautéed or grilled vegetables, poultry, and whole grains such as couscous, quinoa, or brown rice. Delicious and nutritious!

 

Have you used lavender as an herbal remedy before? Share your tips in the comments below!

 

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Meditation 101: A Beginner’s Guide to Clearing the Mind

May 22, 2013 by

Have you ever meditated? Those who practice meditation regularly say that it keeps them grounded, helps them focus and stay calm, and clears their minds. Others use it as a deep spiritual practice.

There is no wrong way to learn how to meditate, but for those who would like some guidance to start, here are a few ideas to get the maximum meditation benefits.

Decide why you want to meditate.

If you have a particular goal for your meditation practice, you’ll find your ideal way of clearing your mind. Do you wish to stop your day and give back to yourself? Is stress relief an objective? Have you felt the need to connect with yourself or the universe? Your reason for meditating does not need to be complex; it simply needs to resonate deeply with you.

Choose your time and place.

You want a meditation space that is yours and that you can visit regularly. Many beginning meditators make the mistake of trying to center themselves in a noisy area of their homes during a busy time for their families. It may be that you’ll need to wake up early or go to bed late to create the time to for your meditation practice.

Make the effort to be as still and silent as possible during your practice. Later, you’ll want to add some distraction to your safe place to help you get used to controlling your mind during meditation.

Be sure you are as alert as possible.

Meditation is relaxing, and it’s not always necessary for you to stay awake during your practice time, but you want to be as alert as you can be when you begin. Alcohol and medication may not be the best aids for you when meditating, but it’s even more important that you establish a regular habit, even if you’re not in an ideal place to do it.

Simply sit.

The easiest way to start meditating is to become at ease with yourself in the silence. While wearing something comfortable, go to your meditation space with a candle. Light the candle, sit in a comfortable position (but not so comfortable that you go to sleep) on the floor or in a chair, and concentrate on the flame. Try to clear your mind. You’ll find that the most powerful yet relaxing meditation occurs in the space between thoughts.

Mind your breath.

Breathe from your stomach (diaphragm), not your lungs. Inhale and exhale fully and deeply. Notice as much as you can about where you are. What scents do you detect while breathing? What does the air feel like as it enters your body? Any time you feel your thoughts wandering, and they will while meditating, come back to your breath, and focus on it.

There is no perfect way to meditate. It doesn’t matter what you wear, what you think about, or what you tell yourself. What matters is that your mind is calm and rested and you feel centered and more alive.

 

Have you ever done meditation for beginners?

What was your main reason for starting your practice?

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