Fresh fruit is a great cosmetic for healthy skin and hair since it's rich in vitamins, minerals and many more ingredients that makes a fruit mask a treat for any skin type. Below you can find some recipes for different skin types.
Avocado mask for all skin types:
1/2 ripe organic avocado
1 tablespoon organic plain yogurt
1 teaspoon natural honey
1 tablespoon fresh lemon juice
2-3 drops of chamomile essential oil
Pulse all ingredients in blender until smooth. Clean you face and neck and pat dry. Gently apply the mask to face and neck with your hands. Make sure not to apply it around your eyes and mouth. Do not massage it in too deeply. Leave the mask on for about 10-20 minutes. Rinse with warm water, pat skin dry.
Avocado makes a wonderful skin hydration facial mask since it contains a lot of potassium, vitamins and natural oils.
Strawberry Facial Mask for oily skin:
1/2 cup fresh ripe strawberries
1 teaspoon fresh lemon juice
1 tablespoon rice flour or cornstarch to form a smooth paste
Blend together all the ingredients to make a smooth paste. Gently clean your face, pat dry and apply the mask. Leave the mask on for about 15 minutes. Rinse with warm water and pat your skin dry.
Strawberry mask is a great for skin cleansing and softening. Strawberries contain natural salicylic acid that clears the skin of dead cells, allowing it to look healthy and radiant.
Strawberry Facial Mask for dry skin
5 very ripe strawberries
2 teaspoons heavy cream
2 teaspoons organic honey
Pulse all ingredients in blender until smooth. Apply to a clean face and let set for about 10-15 minutes. Gently wipe off, rinse with warm water, pat skin dry.
Make sure you are not allergic to any ingredient of chosen mask by applying it first on a small skin surface for a few minutes. If skin gets red or irritated, do not apply the mask on you face.
Sunday, October 11, 2009
Natural Fruit Masks For Your Skin
Check Out Serious Skin Care Products For Wonders
For a long time now, people have been using skin care products that have somehow ended up causing them more harm than good. Many have complained to no avail. It is for this reason that serious skin care products had to be developed and made available to the world. These latest products mainly come from natural substances such as herbs or industrial products that contain minimal or no chemical content at all.
However, just like when using the other skin care products, one needs to know his or her skin type before using these serious skin care products.
Beauty masks are some of the serious skin care products currently in use in the society. These masks are usually mixtures of specified ingredients that when properly mixed, can be applied on the skin especially on the face whereby they will help in taking care of the skin. Beauty masks are often applied on the face during night time when one is about to sleep and get to be removed in the morning.
However, this period is usually not the only time that they can be worn. Due to the different skin types that exist, beauty masks are usually prepared differently so as to suite one's skin type.
For example, a beauty mask meant for dry skin may be prepared by thoroughly mixing 1 egg, 1 teaspoon of honey, a few drops of rose water and a 1/2 teaspoon of olive oil.
For people with normal skin, they can make a beauty mask by thoroughly mixing 1 apple, cored and quartered and 2 tablespoons of honey. This mixture should then be refrigerated for about 10 minutes and then applied on.
On the other hand, for those of us who have oily skins, a mixture comprising of a 1/2 Cucumber, 1 tablespoon of Lemon juice, 1 egg, 1 teaspoon of mint can be used to make our beauty masks and can be applied on after 10 minutes of refrigeration.Herbal creams and oils are other serious skin care products which do not come with side effects.
Examples of these creams and oils include, Aloe Vera cream or gel, Calendula cream or oil and Comfrey oil. Aloe Vera cream is known for its healing, soothing and moisturizing effects which are all good for the skin. Apart from these properties, the cream is able to help with exfoliation which is the process of removing the skin's top layer that comprises of dead cells.
Both Calendula and Comfrey oils on the other hand, have softening properties and it is for this reason that they are usually applied on cracked dry skin so as to assist in softening it. In addition to this, these oils are most of the time used in facial saunas or in making herbal water. However, comfrey has additional abilities such as reducing the redness that may be found on skin as well as being able to sooth the skin. To get satisfying results from Calendula and Comfrey oils, you have to cover the skin once you have applied them on. A common covering method that people prefer using is wearing of plastic gloves.
Milk bath skin lotions are also serious skin care products commonly used by ladies. These lotions are a mixture of powdered milk and natural oils such as almond oil. The milk bath skin lotions are usually mixed with bath water in the tub and then one is supposed to enter the tub and just lie in the mixture for a while so as to allow the skin absorb and soak all the nourishment that the lotion has to offer. By undergoing this process, the skin eventually become moisturized and beautiful to look at
However, just like when using the other skin care products, one needs to know his or her skin type before using these serious skin care products.
Beauty masks are some of the serious skin care products currently in use in the society. These masks are usually mixtures of specified ingredients that when properly mixed, can be applied on the skin especially on the face whereby they will help in taking care of the skin. Beauty masks are often applied on the face during night time when one is about to sleep and get to be removed in the morning.
However, this period is usually not the only time that they can be worn. Due to the different skin types that exist, beauty masks are usually prepared differently so as to suite one's skin type.
For example, a beauty mask meant for dry skin may be prepared by thoroughly mixing 1 egg, 1 teaspoon of honey, a few drops of rose water and a 1/2 teaspoon of olive oil.
For people with normal skin, they can make a beauty mask by thoroughly mixing 1 apple, cored and quartered and 2 tablespoons of honey. This mixture should then be refrigerated for about 10 minutes and then applied on.
On the other hand, for those of us who have oily skins, a mixture comprising of a 1/2 Cucumber, 1 tablespoon of Lemon juice, 1 egg, 1 teaspoon of mint can be used to make our beauty masks and can be applied on after 10 minutes of refrigeration.Herbal creams and oils are other serious skin care products which do not come with side effects.
Examples of these creams and oils include, Aloe Vera cream or gel, Calendula cream or oil and Comfrey oil. Aloe Vera cream is known for its healing, soothing and moisturizing effects which are all good for the skin. Apart from these properties, the cream is able to help with exfoliation which is the process of removing the skin's top layer that comprises of dead cells.
Both Calendula and Comfrey oils on the other hand, have softening properties and it is for this reason that they are usually applied on cracked dry skin so as to assist in softening it. In addition to this, these oils are most of the time used in facial saunas or in making herbal water. However, comfrey has additional abilities such as reducing the redness that may be found on skin as well as being able to sooth the skin. To get satisfying results from Calendula and Comfrey oils, you have to cover the skin once you have applied them on. A common covering method that people prefer using is wearing of plastic gloves.
Milk bath skin lotions are also serious skin care products commonly used by ladies. These lotions are a mixture of powdered milk and natural oils such as almond oil. The milk bath skin lotions are usually mixed with bath water in the tub and then one is supposed to enter the tub and just lie in the mixture for a while so as to allow the skin absorb and soak all the nourishment that the lotion has to offer. By undergoing this process, the skin eventually become moisturized and beautiful to look at
Natural Fruit Masks For Your Skin
Fresh fruit is a great cosmetic for healthy skin and hair since it's rich in vitamins, minerals and many more ingredients that makes a fruit mask a treat for any skin type. Below you can find some recipes for different skin types.
Avocado mask for all skin types:
1/2 ripe organic avocado
1 tablespoon organic plain yogurt
1 teaspoon natural honey
1 tablespoon fresh lemon juice
2-3 drops of chamomile essential oil
Pulse all ingredients in blender until smooth. Clean you face and neck and pat dry. Gently apply the mask to face and neck with your hands. Make sure not to apply it around your eyes and mouth. Do not massage it in too deeply. Leave the mask on for about 10-20 minutes. Rinse with warm water, pat skin dry.
Avocado makes a wonderful skin hydration facial mask since it contains a lot of potassium, vitamins and natural oils.
Strawberry Facial Mask for oily skin:
1/2 cup fresh ripe strawberries
1 teaspoon fresh lemon juice
1 tablespoon rice flour or cornstarch to form a smooth paste
Blend together all the ingredients to make a smooth paste. Gently clean your face, pat dry and apply the mask. Leave the mask on for about 15 minutes. Rinse with warm water and pat your skin dry.
Strawberry mask is a great for skin cleansing and softening. Strawberries contain natural salicylic acid that clears the skin of dead cells, allowing it to look healthy and radiant.
Strawberry Facial Mask for dry skin
5 very ripe strawberries
2 teaspoons heavy cream
2 teaspoons organic honey
Pulse all ingredients in blender until smooth. Apply to a clean face and let set for about 10-15 minutes. Gently wipe off, rinse with warm water, pat skin dry.
Make sure you are not allergic to any ingredient of chosen mask by applying it first on a small skin surface for a few minutes. If skin gets red or irritated, do not apply the mask on you face.
Avocado mask for all skin types:
1/2 ripe organic avocado
1 tablespoon organic plain yogurt
1 teaspoon natural honey
1 tablespoon fresh lemon juice
2-3 drops of chamomile essential oil
Pulse all ingredients in blender until smooth. Clean you face and neck and pat dry. Gently apply the mask to face and neck with your hands. Make sure not to apply it around your eyes and mouth. Do not massage it in too deeply. Leave the mask on for about 10-20 minutes. Rinse with warm water, pat skin dry.
Avocado makes a wonderful skin hydration facial mask since it contains a lot of potassium, vitamins and natural oils.
Strawberry Facial Mask for oily skin:
1/2 cup fresh ripe strawberries
1 teaspoon fresh lemon juice
1 tablespoon rice flour or cornstarch to form a smooth paste
Blend together all the ingredients to make a smooth paste. Gently clean your face, pat dry and apply the mask. Leave the mask on for about 15 minutes. Rinse with warm water and pat your skin dry.
Strawberry mask is a great for skin cleansing and softening. Strawberries contain natural salicylic acid that clears the skin of dead cells, allowing it to look healthy and radiant.
Strawberry Facial Mask for dry skin
5 very ripe strawberries
2 teaspoons heavy cream
2 teaspoons organic honey
Pulse all ingredients in blender until smooth. Apply to a clean face and let set for about 10-15 minutes. Gently wipe off, rinse with warm water, pat skin dry.
Make sure you are not allergic to any ingredient of chosen mask by applying it first on a small skin surface for a few minutes. If skin gets red or irritated, do not apply the mask on you face.
How to Apply Sunblock
unblock on? Check.
UVA/UVB protection? Check.
SPF 45,000? Check.
Ready to hit the beach!
Err, not quite. Wearing sunblock (also called sunscreen) is like taking a multivitamin: people use it, think they're safe, and don't realize that it's possibly doing them no good whatsoever.
A bottle of sunblock is your greatest weapon against wrinkles... IF you use it correctly. Let's give a primer on sunblock how to apply sunblock, shall we.
1. Wash your face. Thoroughly. Excessive face-washing is counter-productive, so don't overdo it. Simply run some warm (not hot) water, lather up some moisturizing facial cleanser (not soap) with your two middle fingers, and rinse. Pat yourself dry, but not too dry. Warm, moist skin absorbs best.
2. Do nothing. Let us make this very clear. For your sunblock to work, it has to be the FIRST thing you apply. If there is a layer of anything (makeup, moisturizer, toner, etc) between your skin and the sunblock, it won't work.
3. Apply sunblock liberally. You've heard before that using too much of something it a bad thing, but this isn't one of those times. Don't skimp on sunblock. It's amazing to me how people will try to save money by using less sunblock, and then spend $100 on an anti-wrinkle cream that does nothing for them. It's the SUNBLOCK where you should spend most of your money, since that is the best way to prevent wrinkles.
4. Do nothing (again). Your sunblock requires at least 10 minutes to absorb into your skin and dry up. It also takes about that long (maybe longer) to work, so don't go in the sun right away. Don't add anything to your face, whether it's water, moisturizer, or makeup, for 10 to 15 minutes. If you do, the sunblock won't work. Use this time to do something else, like your hair, or get dressed.
5. Repeat. If you're going to spend time in the sun, repeat this process every two hours. If it's just a day at the office, once will do, unless you plan on eating lunch outside.
6. Weather doesn't count. You need to wear sunblock every single day, no matter what the weather is like. UV rays shine right through the clouds, and you can still get sunburn in the rain or snow. Make it a morning ritual to apply sunblock first thing out of the shower.
7. Don't neglect your body parts. It would look strange if you were 80 and had very few wrinkles... except on your ears. When applying sunblock, don't forget your ears, hands, backs of your hands, other exposed body parts, and your lips. Of course, for your lips, don't use sunblock. Instead, use a lip balm with SPF 15. And let it sink in before applying that lipstick.
All these steps can be a pain in the rear, but your skin will thank you and reward you with fewer wrinkles. Make it part of your routine to do this, get creative, and you'll get used to it. The alternative (facelifts at 35) is far, far more of a pain than this.
olden rules of sunblock.
-Use SPF 15. Any less will do nothing, and any more will add nothing.
-Block UVA and UVB. UVA ages you, UVB burns you. Most products only block UVB, which means you'll wrinkle like a raisin.
-Go bare. Apply sunblock on clean, warm skin. Make it the first product you use.
-Wait. Allow 10 minutes for it to absorb before applying anything else or going outside.
-Do it again. If spending time in the sun, re-apply sunblock every 2 hours.
-Don't go in the water. If you must, then use a real water-proof brand and re-apply when you're dry. Ditto for sweating.
-No sun? Who cares. Wear sunblock every day, no matter the weather.
UVA/UVB protection? Check.
SPF 45,000? Check.
Ready to hit the beach!
Err, not quite. Wearing sunblock (also called sunscreen) is like taking a multivitamin: people use it, think they're safe, and don't realize that it's possibly doing them no good whatsoever.
A bottle of sunblock is your greatest weapon against wrinkles... IF you use it correctly. Let's give a primer on sunblock how to apply sunblock, shall we.
1. Wash your face. Thoroughly. Excessive face-washing is counter-productive, so don't overdo it. Simply run some warm (not hot) water, lather up some moisturizing facial cleanser (not soap) with your two middle fingers, and rinse. Pat yourself dry, but not too dry. Warm, moist skin absorbs best.
2. Do nothing. Let us make this very clear. For your sunblock to work, it has to be the FIRST thing you apply. If there is a layer of anything (makeup, moisturizer, toner, etc) between your skin and the sunblock, it won't work.
3. Apply sunblock liberally. You've heard before that using too much of something it a bad thing, but this isn't one of those times. Don't skimp on sunblock. It's amazing to me how people will try to save money by using less sunblock, and then spend $100 on an anti-wrinkle cream that does nothing for them. It's the SUNBLOCK where you should spend most of your money, since that is the best way to prevent wrinkles.
4. Do nothing (again). Your sunblock requires at least 10 minutes to absorb into your skin and dry up. It also takes about that long (maybe longer) to work, so don't go in the sun right away. Don't add anything to your face, whether it's water, moisturizer, or makeup, for 10 to 15 minutes. If you do, the sunblock won't work. Use this time to do something else, like your hair, or get dressed.
5. Repeat. If you're going to spend time in the sun, repeat this process every two hours. If it's just a day at the office, once will do, unless you plan on eating lunch outside.
6. Weather doesn't count. You need to wear sunblock every single day, no matter what the weather is like. UV rays shine right through the clouds, and you can still get sunburn in the rain or snow. Make it a morning ritual to apply sunblock first thing out of the shower.
7. Don't neglect your body parts. It would look strange if you were 80 and had very few wrinkles... except on your ears. When applying sunblock, don't forget your ears, hands, backs of your hands, other exposed body parts, and your lips. Of course, for your lips, don't use sunblock. Instead, use a lip balm with SPF 15. And let it sink in before applying that lipstick.
All these steps can be a pain in the rear, but your skin will thank you and reward you with fewer wrinkles. Make it part of your routine to do this, get creative, and you'll get used to it. The alternative (facelifts at 35) is far, far more of a pain than this.
olden rules of sunblock.
-Use SPF 15. Any less will do nothing, and any more will add nothing.
-Block UVA and UVB. UVA ages you, UVB burns you. Most products only block UVB, which means you'll wrinkle like a raisin.
-Go bare. Apply sunblock on clean, warm skin. Make it the first product you use.
-Wait. Allow 10 minutes for it to absorb before applying anything else or going outside.
-Do it again. If spending time in the sun, re-apply sunblock every 2 hours.
-Don't go in the water. If you must, then use a real water-proof brand and re-apply when you're dry. Ditto for sweating.
-No sun? Who cares. Wear sunblock every day, no matter the weather.
Sunblock. Your Most Important Cosmetic
Your Most Important Cosmetic? Sunblock by a mile!
Are you a skin care junkie? Is your bathroom closet overflowing with bottles and jars? Does the content of these bottles and jars actually do anything to improve your skin?
My guess is "sometimes". We all get seduced by promises of younger looking skin or banish wrinkles overnight. But the sad fact is a lot of the pretty looking products out there do not do what they promise and the wrinkles, acne, broken veins or whatever ails you is still there the next morning.
There is one cosmetic that stands head and shoulders above the rest - Sunblock.
Sunblock is the best preventative of aging skin you can buy in a bottle. It won't make you look younger in a few applications, you need to use it regularly - like every day - but over time it will make a tremendous difference to the appearance of your skin.
Sunblock can be found as lotion, gel, roll on, or spray. If you're on a tight budget you can usually buy a bottle for just a few dollars from a supermarket or drugstore. Test it on an inconspicuous part of you first in case you have an allergy to it! This is more important for the cheaper brands.
Use sunblock even if its cloudy outside. Ultraviolet (UV) rays can penetrate clouds by up to 80%, yes even if its raining. If you're driving, UV rays can penetrate glass, they can also be reflected off glass or water.
And don't just use sunblock on your face. Put it on your hands, feet, arms or whatever bits of you that are not covered up. This is not just for appearances, sunblock can prevent potentially fatal skin cancers and melanomas from developing.
Even if you have never used sunblock and you've already developed premature aging, its not too late! Regular use of sunblock and staying out of the sun can actually reverse some of the damage.
Make sure you use a sunblock which has a sun protection factor (SPF) of over 15 and apply it fairly generously for best results. Its also best to apply at least 20 minutes before venturing out.
Remember - prevention is better than cure!
How to Avoid a Sunburn - Using Sun Screen to Protect Your Skin
Sunscreen Application
Did you know that 1 oz. of sunscreen is the approximate amount of sun block that needs to be applied to your body? (Measurement on AVG) Using higher doses of SPF sun screen can be the ultimate protection for sensitive skin areas like the Nose, Feet, Ears (especially the top and lobes of the ears) and shoulders. Thighs have been known to get tender from the sun so apply as needed. What about the lips? Well sun-block wasn't designed for the lips so SPF lip balm should be applied to avoid cracked or sunburned lips.
The best time to apply sunscreen is a half hour before you are exposed to the sun. This gives ample time for your skin to absorb the sun block. UV rays can even penetrate the clouds and cause skin problems so it's recommended to apply sun block even when it's cloudy.
Breakdown of skin types
Obviously every person is unique and their skin type varies person to person so here's the skinny....
Fair skin is quite sensitive to the sun and can burn easy. Folks with fair skin often burn and should use a sun block of SPF 30 and up. People that have darker skin tones are not likely to burn as much as folks with fair skin. This doesn't mean they are at risk for skin cancer. Long exposure can still lead to nasty skin wrinkles and cancer. I guess it really doesn't matter what your skin type is. The fact of the matter is sunscreen with minimum of 15 SPF is recommended to be worn year round. EVERYONE can be at risk to burns and cancer if long exposure to UV rays goes untreated.
Severe sunburns are BRIGHT red skin, bubbling blisters, fever, chills & nausea. Severe burns can often lead to Heat Exhaust or Heat Stroke. (2nd / 3rd Degree Burn)
Moderate burns can be described as red skin, itching & stinging (2nd Degree Burn)
Mild sun burns are pinkish skin color and later peel off. It should not go un-noticed that mild burns can still lead to cancer. Do not under estimate the power of the sun's UV.....
So you have a Burn
Did you get fried from the suns' UV rays? Now what? A common method from sun burns is to take a cool bath. There are even theories of oatmeal or cornstarch added to cool water help. Be sure you don't scrub your skin; just use a soft towel to pat your body dry.
If your burn is severe and you feel extremely uncomfortable then you need to get your butt to the doc... When it's all said and done nobody gets hurt until the doc saves your life. So don't be stubborn you may have heat exhaust or stroke so act quick.
Sun Protection Skincare - 10 Tips For Gorgeous Skin
What is the MOST important skin care secret you need to know for youthful skin? If you said "Protecting from the harmful rays of the sun!", you get a gold star.
Sunlight is a major cause of skin aging, according to the National Institute of Health (NIH). We all know a sunburn is obvious skin damage. But, did you know that short, repeated exposure to the sun (also called chronic sun exposure) is a major cause of skin damage too.
With your beauty in mind here are some simple but effective suggestions:
Sun Precaution #1 - As a daily routine, apply sunscreen and wear a sun hat. On a big beach day or playing 3 hours of golf. I am sure you are slathered up with sunscreen and wearing your sun protective clothing. What we are talking about here is protecting against the chronic doses of sun you get from doing things like stopping to pick flowers, walking from your car to the office or driving. Remember sun damage accumulates over time and lessens the elasticity of your skin.
Vitamin D - It is impossible to write about sun protection without talking about Vitamin D. Vitamin D is very important to your good health but the amount of sun exposure is unclear at this time. If you are not an outdoor person, your only exposure to UVB rays (UVB generates Vitamin D, not UVA) may be short stints under the mid-day sun. Be sure to consult with your physician about the proper amount of sun for your body. According to the EPA: Get vitamin D safely through a diet that includes vitamin supplements and foods fortified with Vitamin D. Don't seek the sun.
Sun Precaution #2 - Not every sun hat is equal. Choose a sun hat with a brim of 4" or greater that also has a brim that slants downward. A downward angled brim will surround you face giving you protection for more hours of the day. And, do not even think of wearing a baseball cap. A baseball cap basically shades the forehead and that's all!
Sun Precaution #3 -Don't be fooled into thinking a base tan protects you from additional sun damage. According to the FDA, there is no such thing as a safe tan. A tan is your melanin pigment migrating to the basal layer of your skin to protect your DNA.
Sun Precaution #4 - Keep protected from the sun all year round. Both UVA and UVB contribute to premature aging. In the winter months UVB lessens but the harmful UVA rays are in full force year round.
Sun Precaution #5 - Beware of sneaky reflective rays. UV rays can reflect off of cars, the asphalt, water and other surfaces that "bounce" up and reach your face and neck. Wearing your daily dose of sunscreen will help with these harmful sneak attacks. If you are going to be on the snow or water all day or doing road work, you may want to consider wearing a UV protective Sun Mask.
Sun Precaution #6 - Make sunscreen the first layer of your makeup regimen. Dr. Martin, a prominent San Diego dermatologist, recommends using sunscreen, both zinc/titanium (also called mineral sunscreen) and chemical based sunscreen as the first layer of your makeup regimen. Next apply moisturizer, foundation, powder, blush and any other colored cosmetics. Some experts feel a sunscreen using zinc or titanium should be applied after all makeup has been applied since that formula reflects the sun rays. Dr. Martin believes the makeup layers over the zinc/titanium sunscreen only enhance the UV protection. Additionally, many high SPF mineral sunscreens also include chemical ingredients in their formulas to reach those high SPF ratings. You may want to consider a facial moisturizer with SPF... also a good time saver. (Note: If you are using medication, please consult your doctor to know when to apply)
Sun Precaution #7 - Don't forget to apply sunscreen to the back of your neck if your neck is exposed to the sun. Sun-weakened skin becomes lax and the condition of the skin on the back of your neck will affects the more visible front of the neck.
Sun Precaution #8 - Avoid tanning booths. No matter what they say, sitting under a device that emits UV light is going to have a harmful affect on your skin. Dr. Martin says that he has seen patients in their 20's that have the skin of a 50 year because of tanning booths. So pleeeeease don't do it.
Sun Precaution #9 - Be extra careful when you are in higher altitudes. You would be amazed how fast you get sun damage when there is less atmosphere to filter out harmful UV rays.
Sun Precaution #10 - Regular dermatology and self examinations are important. - Many skin cancers, all though not life threatening, can be very disfiguring if they need to be surgically removed. Catch the culprits before they become a problem.
Don't grow old before your time? Make being sun safe a way of life and enjoy your outdoor life looking good.
Sunlight is a major cause of skin aging, according to the National Institute of Health (NIH). We all know a sunburn is obvious skin damage. But, did you know that short, repeated exposure to the sun (also called chronic sun exposure) is a major cause of skin damage too.
With your beauty in mind here are some simple but effective suggestions:
Sun Precaution #1 - As a daily routine, apply sunscreen and wear a sun hat. On a big beach day or playing 3 hours of golf. I am sure you are slathered up with sunscreen and wearing your sun protective clothing. What we are talking about here is protecting against the chronic doses of sun you get from doing things like stopping to pick flowers, walking from your car to the office or driving. Remember sun damage accumulates over time and lessens the elasticity of your skin.
Vitamin D - It is impossible to write about sun protection without talking about Vitamin D. Vitamin D is very important to your good health but the amount of sun exposure is unclear at this time. If you are not an outdoor person, your only exposure to UVB rays (UVB generates Vitamin D, not UVA) may be short stints under the mid-day sun. Be sure to consult with your physician about the proper amount of sun for your body. According to the EPA: Get vitamin D safely through a diet that includes vitamin supplements and foods fortified with Vitamin D. Don't seek the sun.
Sun Precaution #2 - Not every sun hat is equal. Choose a sun hat with a brim of 4" or greater that also has a brim that slants downward. A downward angled brim will surround you face giving you protection for more hours of the day. And, do not even think of wearing a baseball cap. A baseball cap basically shades the forehead and that's all!
Sun Precaution #3 -Don't be fooled into thinking a base tan protects you from additional sun damage. According to the FDA, there is no such thing as a safe tan. A tan is your melanin pigment migrating to the basal layer of your skin to protect your DNA.
Sun Precaution #4 - Keep protected from the sun all year round. Both UVA and UVB contribute to premature aging. In the winter months UVB lessens but the harmful UVA rays are in full force year round.
Sun Precaution #5 - Beware of sneaky reflective rays. UV rays can reflect off of cars, the asphalt, water and other surfaces that "bounce" up and reach your face and neck. Wearing your daily dose of sunscreen will help with these harmful sneak attacks. If you are going to be on the snow or water all day or doing road work, you may want to consider wearing a UV protective Sun Mask.
Sun Precaution #6 - Make sunscreen the first layer of your makeup regimen. Dr. Martin, a prominent San Diego dermatologist, recommends using sunscreen, both zinc/titanium (also called mineral sunscreen) and chemical based sunscreen as the first layer of your makeup regimen. Next apply moisturizer, foundation, powder, blush and any other colored cosmetics. Some experts feel a sunscreen using zinc or titanium should be applied after all makeup has been applied since that formula reflects the sun rays. Dr. Martin believes the makeup layers over the zinc/titanium sunscreen only enhance the UV protection. Additionally, many high SPF mineral sunscreens also include chemical ingredients in their formulas to reach those high SPF ratings. You may want to consider a facial moisturizer with SPF... also a good time saver. (Note: If you are using medication, please consult your doctor to know when to apply)
Sun Precaution #7 - Don't forget to apply sunscreen to the back of your neck if your neck is exposed to the sun. Sun-weakened skin becomes lax and the condition of the skin on the back of your neck will affects the more visible front of the neck.
Sun Precaution #8 - Avoid tanning booths. No matter what they say, sitting under a device that emits UV light is going to have a harmful affect on your skin. Dr. Martin says that he has seen patients in their 20's that have the skin of a 50 year because of tanning booths. So pleeeeease don't do it.
Sun Precaution #9 - Be extra careful when you are in higher altitudes. You would be amazed how fast you get sun damage when there is less atmosphere to filter out harmful UV rays.
Sun Precaution #10 - Regular dermatology and self examinations are important. - Many skin cancers, all though not life threatening, can be very disfiguring if they need to be surgically removed. Catch the culprits before they become a problem.
Don't grow old before your time? Make being sun safe a way of life and enjoy your outdoor life looking good.
Dry Skin Cream That Contains Nature's Best Nutrients
It seems to be next to impossible to find a high quality dry skin cream, although the store shelves are packed full of products whose manufacturers claim to be the best that money can buy. The fact is though, that while the vast majority of people are taking the manufacturers word on how good their products are it may in fact be those very products that are making their skin dry.
The most common dry skin cream that is being produced in massive quantities will contain one or both of the petroleum based moisturizers as the key emollients. These compounds allow the major cosmetics companies to label their products as containing natural ingredients, although these two are not the type of natural ingredients that one would want to use on their skin. Yes, they are naturally occurring, but in the same breath they are also man-made.
These ingredients, which are known as petrolatum and mineral oil, are a petroleum byproduct, but they would not exist if not for the crude oil process. These compounds are derivatives of what became known as Vaseline, which was discovered in the 1800's, and was immediately proclaimed to be a skin care miracle. That is until it was discovered that this "moisturizer" was responsible for causing skin dry rather than treating it.
I'm sorry to say, but you will get the same results from dry skin cream that contain petrolatum, and mineral oil. Petroleum based moisturizers are too dense to be effectively absorbed by the skin. They simply end up sitting on the surface of the skin trapping dirt, clogging your pores, interfering with your natural exfoliation process, and eventually shutting down your skin's oil production.
All of this, with special emphasis on the shutting down of sebum production, leads you to the development of dry skin. If you want to use products containing moisturizing agents that will not make your skin dry then I advise you to stop wasting your time, and your money on the useless products that the major manufacturers continue to offer to you.
What a dry skin cream should contain if you want to be successful in nursing your skin back to good health are plant based ingredients. These should include such compounds as grape seed oil, Maracuja passion fruit extract, and Babassu palm oil. These types of emollients are full of essential nutrients that your skin needs in order to be healthy.
Plant based oils are excellent for moisturizing your skin because they contain certain properties which closely resemble those of our skin's own oil. That is why you need to quickly make the switch from the formulas that you are using that are making your skin dry, and begin experimenting with products that will quickly, and effectively alleviate your problems.
A dry skin cream should help you to solve a problem. It should not aggravate a problem, nor create on where it never existed. The use of products that contain nothing except the ingredients of nature are your best bet for finding an answer for whatever it is that ails your skin.
How to Lose Weight & Keep Your Family Healthy by Eliminating Toxins in Your Environment
Each year the Environmental Protection Agency (EPA) reviews about 1700 new compounds that industry is seeking to introduce. Only a quarter of the 82,000 chemicals in use in the US have ever been tested for toxicity. The ones that have been examined, have not been tested in combination with all the other toxins in our bodies. And it’s doing harm.
Environmental toxins and pollutants are having a drastic effect on you and your children. Consider these facts…
5 Ways Toxins Are Hurting You & Your Family
- Obesity in proliferating in the United States. 3.8 million people are over 300 pounds, over 400,000 people (mostly males) carry over 400 pounds and the average adult female weighs an unprecedented 163 pounds! And, it’s not all because of fast food places like McDonalds. Our bodies protect us from the cell damaging effects of toxins by surrounding them with fat. The more toxins-the more fat. Remove the toxins and you will have a dramatic loss of fat-especially visceral fat. This is the fat that surrounds your organs and glands and gives you a “gut.”
- Animal studies show that flame retardants (polybrominated diphenyl ethers) that save hundreds of lives each year, also impair thyroid function and cause reproductive and neurological problems. When thyroid function goes down, blood lipids go up. How many prescriptions for cholesterol lowering statins could be avoided if we just got these toxins out of our bodies?
- In the past 10 years, the number of children diagnosed with bipolar disorder has increased 40 fold. Based on the sale of psychotropic medications, other forms of mental illness have also sky rocketed.
- Autism has increased 10-fold.
- An article in the Lancet, a leading British Medical Journal links preservatives and food dies to hyperactivity in children.
'I had to keep faith and be patient'
John Helgersen, 64, Tampa
Starting weight: 227
Current weight: 157
Why I did it: A couple of years ago I had painful flat feet, high blood pressure and, at 227 pounds, a body mass index of 29.7. I knew I had to get serious about my health and lose weight. I turned for help to the book "Total Fitness in 30 Minutes a Week", by Laurence E. Morehouse and Leonard Gross.
How I did it. With commitment and patience, I lowered my BMI to 21.1 and dropped to 161 pounds using two tools. The first was a bathroom scale, accurate to half-pound intervals. The doctors explained that the scale was never right but to treat it as if it were accurate. The second tool, which I call "the snack line," was a 21-day chart. Each morning, I would weigh myself and mark it on the chart. If I was above the sloping weight-loss line on the chart, I could not snack, but if I was below the line, I could indulge. Morehouse emphasized the importance of staying on a one-pound-per-week weight loss goal.
My plan was to daily create a 500-calorie deficit: 200 calories from food and 300 calories from increased activity. There were no restrictions on what I could eat, and. sometimes when I felt hungry I would indulge. I gave up alcohol because I found I did not lose weight if I was drinking.
Now, I mainly eat chicken and pork. I like beef, but I've mostly given it up. Recently, I've become more vegetable- and fruit-conscious.
I was too sedentary, so I began walking every day to boost my activity calories. Usually I would walk 40 to 45 minutes. It's been a couple of years, and I've added some jogging to my routine, but walking briskly does the job.
Hurdles: I wanted to be 180 pounds or less, a reasonable weight I would be comfortable in. I got down to about 160 pounds in about two years. I had to keep faith and be patient. Now I aim to weigh 154 or 155 pounds at the beginning of the day and fill out as the day goes on.
You don't want to lose more than one pound a week. I lost about 35 pounds the first year and 31 pounds the second year.
Going the distance: What's next? Men store their fat at the waistline, so now I'm targeting mine. I've also added exercise to build muscle at my shoulders, chest and upper arms, substituting muscle for fat. I'm doing that three times a week to give the muscles time to recover.
Best advice: If you use the scale method, be patient. The scale is never right. And wait until you're close to your target weight to address building the upper body muscles.
10 Tips For Faster Weight Loss
Losing weight can be a challenge, especially if you have many pounds to shed. It can be difficult to sift through all the fad diets, and downright dangerous supplements and pills on the market today. How do you know what works and what doesn’t? Whom should you believe?
Here are 10 no-nonsense tips for fast, healthy weight loss :
1) Drink 8-10 glasses of water each day - this helps flush your body of impurities and fat. You can also substitute a few glasses of water for green or herbal tea.
2) Break up your meals into 5 or 6 smaller ones - this will help speed up your metabolism and keep you from getting too hungry in between meals.
3) Increase your fruit and vegetable intake - these are packed with vitamins.
4) Decrease your fat intake - try for no more than 20 grams per day.
5) Exercise for 30 minutes each day - take a walk, or play a game with your kids. Just get moving.
6) Find a hobby - take up knitting or painting to keep your hands busy.
7) Don’t eat that late night snack - Try not to eat for at least 2 hours before going to bed.
9) Increase your fiber - choose whole grain pasta and bread.
10) Cleanse and detoxify - this may be the most important. Rid your body of harmful toxins and chemicals, while allowing it to function normally.
Cleansing is an important part of long-term weight loss success. Our bodies are laden with insecticides, pesticides, lead, and dozens of other harmful substances. These chemicals clog our internal organs and our bodies respond by coating these chemicals with layers of fat.
One way to cleanse your body of harmful impurities is by using Acai Berry. This fruit is a nutritional powerhouse and will get your body functioning normally again, so it can fight illness and disease. It will also allow your body to burn calories and fat faster and more efficiently. You will see a faster rate of weight loss, and you will be able to keep it off.
Acai berry has many health benefits as well, including increased circulation, increased metabolism, and increased mental clarity and focus.
New Weight Loss Drink Mix… Recipe: Lose Weight Drinking Milk Shakes
Two days ago, after my husband and I finished cutting a customer’s lawn, I got a craving for a milkshake. It’s been so many years since I’ve had one. I couldn’t even think of a place in town that made them.
I went to this icee place and had to settle for a root beer ice cone. I didn’t care for it. It tasted wayyy too sweet. Since I don’t care much for sugar, I wasn’t able to eat it.
When I got home, I still was thirsty for a milkshake. Low and behold I had some Blue Bunny strawberry frozen yogurt in the freezer. I used that large glass in the picture and filled it with ice cream and 2% milk. Wow, was that ever good. In fact, I made myself one of these strawberry shakes two days in a row.
I was feeling guilty about all the calories. I was kicking myself for indulging in such a manner. I decided today to take a look at the calories and sugar I consumed. Ahhh….not as bad as I thought. There are 90 calories in half a cup (I used a cup) and there are 120 calories in 8 ounces of 2% milk (I used 2 cups).
The shake really filled me up and on both days it ended up actually being my lunch. I’m not feeling so bad now. I’m glad to see my indulgence wasn’t as bad as I had orginally thought. This actually could be considered a weight loss drink. It filled me up so I didn’t need any lunch. It kept me full and I didn’t do any snacking before supper.
This is my newest weight loss recipe. It’s funny how I can go from feeling so guilty for indulging to realizing this milkshake is going to help me lose weight. Wow…what a win-win recipe.
Milkshake Pros: Milkshake Cons:
1. Filled me up 1. Over 16 grams of sugar
2. Only 330 Calories 2. No Fiber
3. Zero fat 3. More calories than I usually drink at one time
You should check out the Blue Bunny website. They have information a nutrional guide, recipes, and even a $1.00 off coupon for their ice cream.
It’s time for me to get my grass cutting shoes on….where off to make another customer happy.
Eating Correct Food Portions Help With Weight Loss/Diet
When I decided it was time for me lose weight, I started keeping track of everything I ate. I was very diligent about adding up the calories. I was so proud of myself for keeping such good track of my food and drink intake.
I’d add up my figures at the end of each day and finally have a grand total at the end of the week. According to my figures, I should have been losing at the minimum two pounds a week. It wasn’t happening. It didn’t take me long to get discouraged on my weight loss journey.
I figured out why I wasn’t losing two pounds a week. My calculation of what was a portion size was way off the mark. I wasmaking good food choices but I was eating more than what the National Institutes of Health described as a portion size.
If you use the following list as a guideline when eating, you will be able to successfully track your calorie intake:
- ONE CUP of PASTA IS = A WOMAN’S CLENCHED FIST.
- A HALF CUP OF VEGETABLES = HALF A TENNIS BALL.
- ONE TABLESPOON IS = TWO THUMBS PRESSED TOGETHER. (thumbs up)
- ONE TEASPOON IS = A THUMB TIP.
- ONE FRUIT SERVING IS = ONE TENNIS BALL.
- THREE OUNCES OF MEAT IS = A DECK OF CARDS.
It takes awhile to get acustom to using the correct method of portion size. It’s kind of like bowling, the more you practice, the better you get. I’ve started using smaller plates so it looks like I’m eating more. When growing up, my sisters and I were not allowed up from the table until or plates were clean. I have retained that mentality into adulthood which is partly what has caused me to be overweight. It only makes sense for me to use smaller plates….I can have a clean plate without excess calories.
You know the old saying…..What ever worksEasy Method To Burning Fat and Lowering Cholestrol
If you are trying to lose weight and/or lower your cholesterol, grapefruit should be a major staple in your diet. A normal size grapefruit is only about 74 calories. (leave off the sugar and try a little cinnamon)
The major benefits of this fruit are:
1. It contains 15 grams of pectin (this fiber is linked to lowering cholesterol and reducing fat).
2. It is high in viamin C and potassium.
3. It is fat free and contains no sodium.
Grapefruit is also rich in natural galactronic acid. This aids in lowering cholesterol and fat. It also battles against hardening of the arteries and the development of heart disease.
Before you add grapefruit as a major staple to your diet, check with your doctor to see if it ok. Grapefruit can cause a bad reaction when taking some medicines. (I’m on a cholesterol medicine that warns me not to use any grapefruit products.)
Over at WebMd, they explain in further detail ALL the benefits of grapefruit. If the doctor gives you thumbs up, head to the store and stock up, they last several weeks in the refrigerator.
Grapefruit is a product that can help you lose weight, lower cholesterol, and lower fat. It’s a great addition to anyone’s diet.
Walking To Lose Weight -A Simple But Effective Method
Walking to lose weight is a simple but powerful method that can help with your long term weight loss goals. Walking is a natural, safe and enjoyable exercise that can be done in almost any environment. While it doesn’t burn up calories as quickly as strenuous activities such as running, jogging or riding a bicycle, it can be surprisingly effective. Walking is perhaps the most natural physical exercise you can do. Long before there were automobiles or bicycles -and even before humans domesticated horses to ride on- walking was the way people got around. In recent years, the sad fact is that many people only walk when they absolutely have to. They may see walking as something you do to get from your car to the store, or from your driveway to the house. If this describes you, and your goal is to lose weight and get healthier, it may be a good idea to change the way
you see walking.
The great thing about walking is that you can easily start at your own pace and gradually speed up. You can also practice walking almost anywhere. If you live in the city, you can walk on sidewalks or in a park. If you live closer to nature, you can walk on wooded or mountain trails. If you live in the suburbs, you can still find either sidewalks or a public track. You can, of course, get machines that allow you to walk in place indoors. This can be good for bad weather, or for people with physical limitations that make it hard to leave the house. Otherwise, it’s good to also walk outside when you can. The surroundings make it more interesting and it’s good to get fresh air as well (unless you live in a badly polluted city).
The key to getting the most benefit from walking is to do it consistently. Walking, unlike many other forms of exercise, can be done daily with no ill effects. You may want to find a partner or group to make it more interesting and sociable. If you walk alone, you can carry an iPod or other device that allows you to listen to music. Just make sure you are alert to your surroundings at all times.
Walking is also something you can do as it was originally intended -as a way to get from Point A to Point B. You can get into the habit of walking to the store instead of driving. If you go to a large mall or a downtown area, you can park your car once and walk to all of your destinations rather than driving to each one. Even if you work in an office you can take more walks around the building during breaks or lunch.
Losing weight is an equation with two main variables -calorie intake and calorie burning. Walking can help with burning calories, but you also have to pay attention to your intake. You don’t have to go on an extreme starvation diet, but if you are taking in more calories than you need, you can gradually cut back. If you do this while also increasing your metabolism by walking regularly, you should start to see some results fairly quickly.
50 Weight Loss Tips
lost 30 pounds in three months. If you wanted to know how I did it, and how I intend on maintaining my current weight, then these 50 weight loss tips are for you. I’m not an expert, but I do speak from experience. If it helps you attain your own weight loss goals, then I’m happy to have helped (if only to serve as a reinforcement of knowledge you already possess). Most of this, I learned on my own or through close friends and family members. Feel free to add your own tips to this list, too!
If you want even more help, I now have an PDF eBook series available (with an affiliate program): get my diet weight loss ebook before you scoot away!
- Dietary control and exercise. It’s true what they say – all you need to do is watch what you eat, and expend more energy than you consume. It’s really that simple. You can quit reading this list now, you now know everything you need to know and didn’t need to fork over $500 for the privilege of me telling you the secret of losing weight. You don’t need to read a 4,000 page book, you don’t have to buy a tape series, you don’t need to stay up late at night to watch infomercials to understand this basic premise. It’s 100% true.
- Change your lifestyle. If you’re calling this a “diet,” then you’re going to gain all the weight back (and more) within a few months of losing it. Diets do not work. Diets are temporary. When you change your dietary lifestyle, however, you’re changing your habits – and you’re putting yourself on track for long-term / continued success and weight maintenance. Don’t ever tell anybody you’re on a diet – ever. I’m speaking from experience, here – a reformed low-carber. Worked out well for a while, but ultimately failed because my entire lifestyle didn’t change (permanently).
- Join an online support group. In my case, I created my own – FatBlasters. It’s essential that you not feel alone, and reaching out to friends (new or old) is typically a smart move. I just heard about PeetTrainer, but didn’t know about it when I began down the road to weight loss. You have to know that others are out there for moral support – they know things that you couldn’t possibly know, and they’ve probably been “in your shoes” at some point in the past (or present). Share stories, laughter, tears, successes, and failures – share them. There are thousands of communities out there, so keep looking until you find the one that fits you.
- Take before and after photos. I know it sucks to see yourself as a chunky monkey (sorry, that’s what I called myself – if only to get myself motivated to meet my weight loss goal). However, there’s no easier way to illustrate your progress. The “after” photos are far more fun to capture and share, admittedly. Find yourself on Flickr! It’s good to see yourself how others see you. Do you like how you look? In many ways, Flickr helped me lose weight.
- Hire a substitute teacher. Don’t reach for the brands you know and love immediately – or without thinking first. Eggs are “good” for you, but consider using egg substitutes instead (in fact, many restaurants will let you order lower calorie foods). There are countless “lower” alternatives for you to try. If something different doesn’t taste good, by all means – find a better substitute, or eat less of the original. In some cases, the substitute may be worse for you than the regular version of the product. The good news is, healthier choices are silently replacing their “normal” counterparts – and they taste just as nice.
- Start reading labels. I know it sucks, but you have to do it – and there’s no way to avoid this tip. If you don’t know what you’re putting in your mouth, you’re flying blind. Don’t assume, either – triple-check the ingredients list and serving sizes. You must rely on yourself for this; nobody else is going to be able to lose the weight or do the math for you. It’s not that complicated a task, but it will require effort. If nothing else, just pay attention to the calorie count.
- What’s so funny about bovines? If you like cheese, you must buy the Laughing Cow brand, and keep several of the suckers in stock at all times. The individually-wrapped wedges make for excellent snacks, and are wonderful when melted over just about anything edible. I’d be careful about straight-up American cheese, though – it’s oil, but not necessarily as good for you as (say) a slice of cheddar would be. I have yet to find something as calorie-light and filling as Laughing Cow (I don’t know how they do it).
- Tell your family. You’re not going to lose the weight alone, even if you ARE alone in losing the weight. If you’ve got a family at home, talk to them about it – initially, not incessantly. Let them know what you’re going to do, and that you want (and need) their support. If you don’t let them know, you’re running the risk of them inadvertently sabotaging your efforts. You want them to help you get to your goal(s). You want them to share in your happiness when you’ve made it past a certain mark. Who knows? Maybe some of your new habits will rub off on them and they’ll become healthier people, too?
- Go public. I didn’t want to admit that I had screwed up, but admitting the problem in public was the first step on the path to eventual success. I was now accountable for my actions, and all my friends knew what I was doing. There was no turning back, otherwise I’d be risk damaging my integrity. I didn’t want to disappoint the people who read me on a regular (or semi-regular) basis. Plus, it’s an easy way to find out which of your friends have gone through the process before – and glean tips from their own experiences. Then, other friends might become inspired to do the same thing you’re doing once they see that you’ve taken the first step.
- Identify your exercise. No exercise was created equal. You might like running, so run. You might like jogging, so jog. You might like stationary bikes, so bike stationarily. Find the one that works best for you – that isn’t too much of a chore for you to do regularly throughout the week. Don’t pick a routine that you don’t like – or you won’t want to do it, and you certainly won’t stick with it for long. I also wouldn’t recommend buying into that whole “no pain, no gain” mantra. I’ve lost weight without hurting myself, and you probably can, too.
- Become a Gazelle. You’ve probably seen Tony Little on TV, selling his Gazelle glider – a low impact exercise machine. I can tell you: it works. It’s easy on my legs, and really gives me a workout when I apply myself on it. Some people say it’s awkward to use, but I love mine – and would consider recommending no other home exercise equipment at this point. Then again, I’m a wimpy geek who only wants to burn calories.
- Zone out. There’s a reason why people exercise to their favorite music – listening to external stimulus takes your mind off of the physical activity. That’s the secret to making “exercise time” fly. If you’re concentrating on what your body is doing, the session is going to drag on for what will seem like days. Buy a portable music player, or situate yourself in front of a television.
- Never count on live programming. It’s important to stimulate your mind while your body is exerting itself in other ways. However, never rely on “what’s on TV or the radio” at the time. Instead of zoning out, you’ll find yourself flipping between channels – and that’s going to make the time drag as much as it would if you weren’t keeping your mind busy in the first place. “Live” is a very bad idea. Go with pre-recorded programming or go without.
- Video games helped me lose weight. I can keep my balance on the Gazelle (which some might find difficult to do). As such, I plugged an Xbox 360 into the TV and started to play it while I was working out. Immediately, I found that I was sweating more than I was when I was only watching TV passively! The reason boils down to a single word: adrenalin. Now, the only way I’m able to work up a sweat is when I play a fast-paced game on the game console. Yes, even game genre is important; avoid any diversions that require long pauses between tasks. Racing games (like Burnout) have worked very well for me. The more mindless the game, the better your burn, the faster the exercise session will go.
- Set realistic goals. You can lose 50 pounds in a week if you work out 12 hours a day and eat nothing but celery – but not if you’re human. Slow and steady wins the race. Don’t bite off more than you can chew – literally. Make small goals on your way to the bigger goal(s). In the end, you’ll have achieved more (and more frequently, might I add).
- Avoid trans fats and high fructose corn syrup. I offer this suggestion for a few reasons. First, they’re not good for you anyway. Second, you’ll eliminate a lot of the “bad foods” outright – no questions asked. You’ll have to become more selective in what you eat by avoiding these two nasty ingredients – which are in more foods than you probably care to know.
- Don’t always listen to your mate. I’ve already suggested that you tell your family – but sometimes members of your family will try to dissuade you from trying to lose weight. It’s simple: they might not want you to succeed where they may have already failed, whether consciously or inadvertently. Your loss is not always their gain. Watch out for statements like: “You’ve lost enough weight.” or “I like you just the way you are.” Fact of the matter is, if YOU don’t like the way that YOU are – then YOU are going to have to do something about it, no matter what anybody says. They still love you, though (in theory).
- Don’t compare yourself to others. Every body is different. It stands to reason that everybody will lose weight differently. Even if you do the exact same things that I do, you won’t lose weight at the same rate. The key is in finding your triggers. Keep your goal in sight, and do whatever you have to do to meet that goal. When you start looking at someone else’s habits, you’re only going to become discouraged and quit without even realizing that it’s physically impossible to be anybody but yourself.
- Women aren’t men. It’s been proven that men can lose weight more rapidly than women can, which is likely due to our physiological makeup (women are supposed to have more fat than men, because they’re the birthing gender). This isn’t a sexist statement to make – it’s pretty much the truth. As such, females should expect to set separate goals than males – especially if you’re working on losing weight together, side by side.
- Take a magic pill. Nonsense! There is no such thing as a magic pill. Don’t fall victim to the hype of the latest fat-burning drug commercial. If you listen or read closely, you’ll see that every single one of these things is effective when combined with proper diet and exercise (which they even state in their advertisements). The side-effects for these drugs are usually worse than your additional weight, anyway.
- Vitamins are good for you. If you’re going to take any pills, let them be natural supplements (like Essential Fatty Acids or multivitamins). Be careful about overdoing it, though – especially with herbal remedies. Too much of anything is a bad thing. You can consult a nutritionist, but always buy on your own – and keep these supplements to a minimum. Remember, too, that specific vitamins are no good without specific minerals.
- Deck your desktop. In the beginning, some of my friends sent me complicated spreadsheets to help chart progress. Uh, no – not for me; I’m the kind of guy who likes taking the easy route. As such, I scoured the Web for the best desktop tool and remembered CalorieKing. You won’t find anything easier to use. Trust me, this is the one; I can keep track of everything I eat and expend (without hassle). While the statistic-addicts will love CalorieKing for its thoroughness, the utility was truly designed with non-geeks in mind. The CalorieKing Web site and service are fine on their own, but the downloadable client is what you really want to get. Pay the registration fee, man – how much is your health worth to you?
- Identify your ideal weight. If you’re 5′5″ with a certain build, there’s an ideal weight that matches your body type. Find it – and make that your goal. And if you don’t know what that might be, try searching the Web for a calculator (though results and calculations will vary by a small margin). Now you have a weight goal to shoot for.
- Consider the source. I’m going to make a gross generalization here, but… why would I trust an overweight doctor or nutritionist to give me proper advice on weight loss? “Do as I say and not as I do” is not a maxim I’m willing to accept from anybody who would be qualified to tell me how to do something. Talk to people who are doing it, or who have done it and been successful. You don’t have to mirror their regimen, but at least you’re getting help from someone who’s really been there. Or, as they said in the Christmas episode of “Two and a Half Men,” people who live in fat asses shouldn’t throw waffles.
- Ignore Ronald McDonald. You don’t have to eliminate fast food completely, but you should avoid it at all costs. Most of it is nasty, bad stuff anyway – if you’d even go as far as to call it food. If you’re looking for convenience, find a more convenient meal source. Besides, most of what they serve would be considered “food product,” not food. There’s a gigantic difference as far as your body is concerned. Your bloodstream does not have taste buds, need I remind you?
- Scale up. If your measurement tool sucks, upgrade it. If it’s analog, dump it. I’ve talked to many geeks about their choice in scales, and most of them (myself included) recommend something in the Tanita family. They’re high-quality, rugged, accurate devices. Make sure you set your scale on a hard surface, too (as carpet foundations do not make for accurate weight measurements).
- Watch your weight. Some people say that you shouldn’t weigh yourself more than once a week. I’ve been much happier charting my progress every day. No matter what, you need to weigh in at the same time, every time. For me, that’s 10am every morning (or somewhere thereabout). If you decide to weigh yourself every single day, understand that your weight will fluctuate by one or two pounds – and that you should only keep a serious eye on the lengthier trends.
- One pound a week. If you’re not losing at least one pound a week on your chosen weight loss regimen, you’re (a) stalled, or (b) finished. You might need to push yourself even harder, or (in some cases) let up a little bit while your body plays catch-up. If you lose more than one pound a week, then you’re doing better than average. Expecting to lose five pounds a week just isn’t realistic, though.
- Maintain your priorities. Sure, your sandwich would taste amazing with an extra tablespoon of mayonnaise… but do you really need it? Rather, is it more important for you to reach your weight loss goal quicker – or have this sandwich taste marginally better? What’ll happen the next time you’re faced with this decision – will you cave again? It’s a slippery slope; don’t lose sight of what’s most important to you.
- All weight is not equal. Muscle weighs more than fat, but the last thing you want to lose is muscle! For this reason alone, it’s important to have a regular exercise routine somewhere in your schedule. Without exercise, your body is going to burn through muscle first – and you’ll wind up more imbalanced than you were to begin with. You want your body to burn fat, not muscle. You want to lose weight, but you want to lose “fat” weight – not muscle mass.
- Counteract the “Rainy Day” principle. If you decrease your calorie count without necessarily increasing your physical activity level, your body is going to crash. It’s going to say to itself: “Holy sh*t! I better store these calories as fat, because I’m not getting enough of them – and I don’t want to die.” When you exercise, you set your body’s process to “burn” instead of “save.”
- Don’t overdo it. If you change something in your lifestyle, you’re probably going to see results – but there’s a law of diminishing returns at play. You can exercise for an extra hour a day for a week and still lose the same amount as you had when you were only exercising half as much. Give your body time to adjust – don’t push yourself too hard or you’re just going to spend your energy on something that’s not necessarily going to give you immediate and direct benefit. This, of course, only applies to those of you wanting to lose fat – not for those who are training for a triathlon.
- Patterns are good. Once you’ve found your workout groove, do your best to stick with it. Exercise no less than three times a week for 40 – 60 minutes each time, but don’t feel the “need” to do it more than five times over a seven day period. Your body will likely appreciate a burn-off in the morning more, but if you need to relieve stress in the evening – don’t be afraid to adjust your workout schedule accordingly. Schedule making and keeping are important for other areas of your life as well.
- Sleep it off. To be an efficient fat-burning machine, your body requires at least eight hours of sleep a night. If you think that you’re doing yourself a favor by sleeping less, you’re mistaken. Give your body time to rest itself, both mentally and physically. Sleep is very, very important (if only for mental alertness for the following day). If you feel tired, that’s likely your body’s way of saying: “Shut your eyes, stupid!”
- Remember that the fork is not a shovel. I eat fast (I swear I can’t help it). Even if I’m not hungry, I want to shovel everything into my mouth in less than a minute. But my brain doesn’t know that my stomach is full until twenty minutes after it actually is. As such, I could stuff myself silly before realizing I didn’t need to consume as much as I did. Try eating half of what’s on your plate, wait ten minutes, then continue to eat if you’re still hungry. You never want to feel full – ever. That’s when you know you’ve eaten too much. If you want a real hunger-stopper, try an Omega 3 and Omega 6 supplement (EFAs) twenty minutes before a meal.
- Become your own snack fairy. It’s okay to snack between meals, really. Small meals throughout the day are enough to keep you satisfied, as (much like the sensation of being full) you never want to feel hungry. Let your body know it’s going to get a regular regimen of calories. Plus, if you starve yourself for the regular meals, you’re probably going to eat more before your brain tells your mouth to stop. Think about it: breakfast, lunch, and dinner are social constructs at their very core.
- Love the oil companies. Just like your car needs high-quality oil, so too does your body. Not all oils were created equal, though it’s hotly contested which ones are better for you than others. Personally, I love a good olive oil – it’s 100% natural and is rich with Omega 9 fatty acids. Enova is another one that we’ve found to work quite well in our lifestyle at home. Choose your oil wisely, though – your weight loss goal should be more than simply cosmetic. It’s a good rule of thumb when it comes to food: the more natural something is, the better it is for you.
- Fat is where it’s at. If you think you can lose weight and keep it off by avoiding all fats, you’re sadly mistaken. In fact, if you think that low fat eating is the only way to go, you might as well just quit now. Your body (and your brain) needs fat to survive! This is why the scientists call “them” essential fatty acids – Omegas 3, 6, and 9. These fats have been stripped from many supermarket shelf items, and it’s your responsibility to put fat back into your dietary plan. Don’t avoid eating fat, embrace it – equally.
- Bring balance to the force. If you eat the same foods over and over again, you’re going to get bored – unless they’re foods you really, really like. Feel free to change it up – keep your tongue happy. Balance carbs with proteins with fats, though. If you have more of one nutrient for one meal, try more of another nutrient for the next. And for heaven’s sake, don’t just shop in the “diet” section of the store. You can still (likely) eat the same things you’ve always eaten, just not so much of them at any one time.
- Know your daily calorie limit. When I was in the process of losing weight, it was suggested that I stay under 1700 calories a day. Knowing that number was half the battle. I could eat anything I wanted throughout the day, so long as I would stay at or beneath that number. While I couldn’t track 100% of the items I ate, I was able to make intake estimates – and adjust my schedule and ration my remaining calories accordingly. In this sense, you’re given extreme freedom – so long as you stay at or beneath that suggested calorie level for your plan. If you don’t know how much you’re supposed to take in, how are you supposed to know how much you’re supposed to take in?! Sounds redundant, but it’s a situation that many “dieters” are in (which is why they fail)!
- Fiber good. When you start to lose fat, you’re probably going to get constipated. Yeah, it happens more frequently than we care to admit (or share). You should have a good amount of fiber every day, anyway. Fiber is very important to your health (and your weight loss goals). Try the Metamucil snack wafers for a quick fiber infusion. Then, magnesium citrate for those… “stuck” moments, in which you’ll find yourself from time to time. Stick a bottle or two of that in your fridge for safe keeping, and don’t plan on going anywhere for 24 hours after taking a dose (trust me, trust me, trust me).
- Walk the walk. You burn calories when you walk, did you know that? Certainly, you don’t expend as much energy as you do when you run, but you burn it nonetheless. Consider picking up a good pedometer, if only to gauge how many steps you take in the average day. According to others, the Omron HJ112 Premium Pedometer is the one to beat. If nothing else, knowing how many steps you take on the average day will give you a better idea as to your regular activity level – around the home and/or the office. Plus, you can count those steps as calorie deficits in certain programs (like CalorieKing).
- Train wrecks will happen. One of these nights, you’re going to go out with friends and eat your weight in steak (likely blowing any kind of progress you had made for that day). Instead of repeating the overindulgence, just put yourself back on track the next day. You’re allowed to “mess up” every now and again, so long as you don’t make a habit out of consuming an excessive amount of food. Right the dining injustice immediately. You’ll be okay. You’ll be fine. Just don’t do it again. And again. And again. And again.
- Satisfy cravings with extreme prejudice. If you’re hungry for something, eat it. Don’t deny yourself the simple pleasures. If it’s possible, eat only half of what you want. Is your craving satisfied, or are you addicted to the flavor? Losing weight shouldn’t be torture for anybody. You have to ask yourself: Is it more important for me to eat this entire case of fudgesicles, or to look good for my brother’s wedding? Only you have the answer to that question, and if you ignore logic, you’re going to hurt yourself in the long-run. Just take a nibble or two – I won’t tell a soul.
- Water you waiting for? If you’re not drinking enough water, your body will let you know. Thirst is an amazing sensation – quench it. If you’re not hydrated, your body won’t be working at peak levels. Most of your body happens to be water, by the way. If you’re worried about “water weight,” remember that you’re likely to retain more water when you’re not giving your body enough of it in the first place. Besides, that’s what those workout sessions are supposed to help with every other morning. I’m not going to dictate how many glasses you should drink, though – as that’s going to vary from person to person.
- Join the soda club. Like most people, I love carbonated beverages. However, unlike most people, I love unflavored carbonated beverages – and if your tongue is attune to sugary-sweet drinks, you’re also the kind of person who believes that club soda tastes salty (even when it contains no sodium). Make the move to an unflavored drink sooner rather than later. If you need help along the way, lemons and limes can be your best friends. If you’re going to drink something more than water, at least make sure it’s not going to hinder your progress. If you’re a sugary-soda drinker, dropping it from your daily routine altogether will help you drop ~5 or more pounds in a single week (WITHOUT doing anything else).
- Sugar is evil that tastes good. You probably don’t want to hear this, but sugar is a bad thing. The more refined it comes, the more your body is going to react negatively to it. Sugar, sugar, sugar is in everything, everything, everything. If it’s sweet, it’s got sugar in it. There are all sorts of sugars out there, and all of them are ultimately metabolized by the body. It’s a good bet that the sugars in an apple are better for you than the sugars in a candy bar, though. If you’re addicted to sugar, this is going to be a horrible hurdle to overcome.
- Sugar substitutes are just as evil as sugar itself. Do you really think your body knows how to handle something that was man-made? Seriously. These chemically-adjusted products do not occur in the wild; there are no Splenda trees in warmer climates, nor are there NutraSweet plants in the Arctic. In some instances, taking in sugar substitutes may actually increase your levels of hunger! Let’s not forget about all the health issues that might arise from these unnatural substances. If you’re given a choice, it’s almost better to go with something your body knows how to deal with (real, unprocessed sugar). No, it’s much safer (and healthier) to stay away from blue, pink, and yellow packets entirely. Do a Web search for “Artificial Sweeteners May Damage Diet Efforts.” Then sit there and tell me they’re okay? No way.
- White bread can’t jump. Did you know that white bread isn’t good for you? Oh, it’s true – just ask any diabetic. Research has shown that people who eat more refined products (like white bread) are more likely to have belly fat. Why? It’s simple: your body isn’t getting what it needs. The food industry isn’t the health industry, okay? You can’t trust that they’ve got your best interests at heart (despite all their marketing efforts). If you want the flavor of white bread, please eat the whole grain white bread instead? Sara lee makes a wonderful loaf, as I can personally attest (even though I like rye more than white or wheat). Repeat after me: whole grain white bread, whole grain white bread.
- Hasta la pasta, baby. Much like its cousin, white bread, refined pasta can damage your health and pinch your weight loss plans. I’m not saying you should quit pasta altogether, but I will suggest that you change your pasta pusher to Barilla. They have a new wheat pasta that’s a dead ringer for the ol’ crappy white stuff you used to eat. “Barilla PLUS” is absolutely fantastic, as well as a good source of fiber and protein. You’re usually going to be better off with a “wheat” option, although traditional wheat pasta has a texture that you might not like (even though I find it perfectly acceptable to my palate).
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Now, once you’ve achieved your weight loss goals, what are you going to do to keep the fat at bay? The worst thing you can do is something I’ve done countless times over: get lazy. I’ve conveniently forgotten about all of the aforementioned rules a few times, and it’s put me back in the same situation I don’t want to be in – ever again. While I don’t have to be as careful as I was during the weight loss period, I’m still measuring myself and recording my daily activities. This may turn into a weekly weigh-in soon enough, as it’s easier to correct yourself at 5lbs than it is at 50lbs. Good luck!
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