Your appearance can be affected by the change of seasons, especially come wintertime. But there are things you can do to fend off the negative effects of cold weather.
The weather has taken a turn in parts of the world, and snow has already graced us with its presence in many places. With the change of seasons, our appearance can be affected and not necessarily in a good way. One of the biggest concerns with the chilly weather is our skin. When we walk outside into the cold weather and feel that instant stinging on our faces, it’s time to kick our skin care habits up a notch.
In the pursuit of healthy skin, we need to be just as concerned with what’s going on inside our homes as outside. Whenever we are exposed to a combination of colder temperatures and reduced humidity, our skin can suffer. The result can be skin that’s dry, itchy, uncomfortable and sensitive to temperature extremes. Dry air can also lead to tiny cracks on the surface of the skin. Cracks in our skin can act as entry points for impurities, which can be painful and unsightly.
When the dry indoor air depletes our moisture, we are also prone to giving and receiving electric shocks. That static electricity can also cause our hair to be uncontrollable and stand on end. And the static cling of a skirt on the legs can be totally annoying.
Nothing feels better on a cold day then a long, steamy, hot bath. But long exposure to hot water can further dehydrate your skin by stripping the oils from the surface. So, keep them short and on the cooler side, if possible. Use only moisturizing bubble baths, soaps or shower gels, preferably those containing moisturizing ingredients like Aloe vera.
Top Tip: Don’t rub your skin dry—pat it down with a soft, fluffy towel. Rubbing your skin can be too harsh and lead to flaky skin on the surface.
Double down and be incredibly diligent with your moisturizing products. You many also need to reapply throughout the day. Remember to apply, apply and reapply to keep skin hydrated and elastic.
Top Tip: Always apply your moisturizing products immediately after your shower or bath when your skin is still damp. Look for skin moisturizing ingredients like Aloe, Shea butter, olive and coconut oils.
No matter what, it’s important to stay hydrated 365 days a year. Water, tea and other hydration drinks are great for the entire body. Our bodies need water and it’s important to avoid dehydration at all costs. So, drink up.
Top Tip: Add a squeeze of fresh lemon, lime or orange juice to your water. It’ll taste better, and citrus fruits are known for containing antioxidant vitamins.
Boy, oh boy, do our lips suffer in the wintertime. The most important thing you can do is to apply an emollient lip balm to moisturize and soften the delicate skin of your lips. Choose a product with SPF protection for daytime use. And remember to reapply throughout the day and especially at bedtime.
Top Tip: Be sure to exfoliate the skin on your lips. This will help remove the dead and dry skin, leaving them looking and feeling soft and smooth.
You can add moisture back into the air in your home by using a humidifier or two. There are many humidifiers to choose from, including small personal humidifiers that you can keep on your nightstand or desk at work.
Top Tip: If you don’t have a humidifier, heat a large pot of water on your stovetop and let it simmer throughout the day.
At night and before bed, slather on your favorite hand cream, and be sure to rub it into your cuticles and elbows, too. Do the same with your feet. Cover your tootsies with a pair of cotton socks and sleep well.
Top Tip: Keep hand cream next to every sink in your house and office, and make sure to apply after you wash your hands every single time.
The quickest way to tame static in your hair and your clothing is with a dryer sheet. Swipe one quickly across your hair and the flyways will immediately calm down. A quick swipe on your clinging dress with your favorite dryer sheet and no more static cling!
Top Tip: Keep a dryer sheet in your handbag, gym bag or even in your glove compartment.
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Heart-healthy meals start with heart-healthy ingredients. Here are some tips for selecting and preparing foods that support heart health.
To me, calling a diet “heart-healthy” can be a bit misleading. It seems to suggest that a heart-healthy diet is somehow different from a more general “healthy diet,” but they’re really one and the same. A heart-healthy diet is one that calls for a variety of good-for-you foods––including lean proteins, plenty of fruits and vegetables, adequate amounts of fiber and modest amounts of sugar, salt and saturated fat. Sounds like a healthy diet to me.
A heart-healthy diet not only supports the health of your heart, it also supports your overall health in a number of ways. Low fat protein foods keep you full and give your body what it needs to build and repair important body proteins, all while keeping your total fat and saturated fat in check. The right carbohydrates give your body the fuel it needs, along with generous doses of vitamins, minerals and fiber. And small amounts of the right fats contribute essential fatty acids and flavor. When taken all together, these foods make up a well-balanced diet that’s filling and flavorful.
The protein that you eat every day provides the basic building blocks that your body needs to perform literally hundreds of functions. Protein is found in a variety of plant and animal foods, but saturated fats often tag along—especially in the case of animal proteins. So, you’ll want to select from a variety of plant proteins and lean/low fat animal sources. Fish is generally a good choice, since it contributes heart-healthy omega-3 fatty acids.
Look for plant proteins like lentils and beans, and particularly the complete protein of soy and soy products. Also include eggs, fish and seafood, poultry (especially white meat), nonfat and low fat dairy products and lean cuts of meat.
Aim for several vegetarian meals per week that rely on beans, lentils and soy-based foods like tempeh and tofu to provide protein. In recipes that call for meat or poultry, experiment with using tofu or seafood instead. Replace high-fat meats with lower fat choices (ground poultry breast can replace ground beef, for example).
Carbohydrates are the primary fuel for your body’s engine. Their fiber content can also help fill you up, which can help you control your weight. Many fruits and vegetables are rich sources of potassium, which supports healthy blood pressure. And some are also good sources of nitrate, a compound used by the body to make nitric oxide which supports the health of your blood vessels. Avoid carbohydrates from sugars and highly refined grains, which offer up much less nutrition and more calories per bite.
Keep your focus on vegetables, whole fruits, whole grains and whole grain products to provide the carbs your body needs. Try to reduce your intake of sweets, juices, sugary drinks and refined grain products like white rice, and “white” flour products like regular pasta, white bread, cereals and crackers.
Aim for a fruit or vegetable at every meal and snack. Add fruits and vegetables to your protein shakes and use them for snacks, and add veggies to soups, stews, casseroles and mixed dishes. Frozen fruits and vegetables are fine—they’re convenient and their nutrient content is preserved. Choose whole grains––such as brown rice, barley, quinoa, wild rice and oats––over refined grains. To retain nutrients in vegetables, cook by steaming, microwaving or stir-frying.
Your body needs small amounts of fat in order to function properly. What’s important is choosing
the right fats and keeping your overall fat intake moderate. In general, fats that are derived from plant sources are considered to be more heart-healthy than animal fats. Animal fats contain more saturated fats, which tend to raise blood cholesterol levels.
Nuts, seeds, avocados and olives are some of the best sources of healthy fats, as are the oils that are derived from these foods. Olive oil and canola oil are good sources of monounsaturated fatty acids and are great for cooking. Small amounts of nuts and seeds can add a lot of flavor to dishes. Limit your intake of sources of saturated fats like butter and shortening, as well as foods that contain a lot of animal fat such as cheese, fatty meats and ice cream.
Use olive and canola oil for cooking. Use mashed avocado to replace foods like mayonnaise, sour cream or butter in cooking and at the table. Use moderate amounts of nuts for snacks (heart-healthy, but the calories can add up).
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Your heart health is a major contributor to the overall appearance of your skin. Let’s look at some ways to keep
your heart healthy and your skin glowing.
Looking and feeling your absolute best is a common desire. If you are healthy on the inside, you can often tell just by looking in the mirror. Unfortunately, the opposite is true as well. Your skin is a true reflection of what is going on inside of your body. And while you may be consumed with beauty products and the latest fashions to enhance your appearance, sometimes you cannot discount the importance of simply taking care of your body from the inside out. Your dietary choices, daily supplements, water intake and overall healthy, active lifestyle are all essential steps to healthy looking skin. Cleansing, toning, moisturizing and protecting your skin are also essential steps to take in pursuit of a more youthful looking appearance.
When it comes to your skin, believe it or not, your heart is a major contributor to your overall appearance. There is a direct link between a healthy heart and healthy skin. Let’s take a look at just how important your heart is when it comes to achieving that healthy, youthful glow.
When looking at the cardiovascular benefits brought on by your day-to-day activities or exercising regimen, you probably aren’t thinking about your skin. But you should be. When your heart is really pumping, you can be sure that it’s helping to deliver oxygenated blood and nutrients to the living layers of your skin. Your skin contains a very intricate system of blood vessels that help transport oxygen and nutrients to those cells that contribute to how your skin looks. When your blood flow is improved and that oxygen-rich blood is delivered to both your skin and muscles, you experience that awesome post-workout glow. It’s a bit of a flushed look that gives you rosy cheeks and a more youthful appearance. All thanks to your heart!
Your heart helps boost collagen as well. When it’s working hard and improving circulation and blood flow, the added blood, oxygen and nutrient supply that are delivered directly to the skin also help to improve your collagen production. And we all know how precious collagen is when it comes to skin. It helps to keep your skin plump and provides it with a smoother looking appearance. Collagen is key to a youthful appearance. It’s a protein that’s made up of amino acids and it makes up approximately 30% of the proteins found in your body. When it comes to your skin, collagen helps with the renewal of skin cells and is important for the skin’s elasticity. It’s also key for skin suppleness and firmness.
The heart is responsible for healthy circulation for the body as a whole. And it’s that circulation that keeps your skin looking more radiant. But it’s not just about increasing your blood flow to deliver oxygen and nutrients. It’s also about carrying away waste products from your working cells. Those waste products can include free radicals, which are a cause of early aging, other disorders of the skin and the body as a whole. It’s all about helping your body to flush out the cellular debris from your system in the name of looking and feeling your best. Consider it a way to cleanse your skin from the inside out.
As an added bonus and another reason to get your heart pumping, a healthy heart is great for your hair, too. That improved blood flow that does wonders for your skin can also be beneficial to your hair. It can help to keep your hair stronger and looking healthier. That same oxygenated blood and nutrients help to stimulate your hair follicles, too. When this happens, it can help promote hair growth.
Remember, one of the most important things about exercising and getting your heart pumping is that it helps to alleviate stress. Lower stress levels help you to relax, sleep better and keep your skin from taking on that brow-furrowed, stressed-out appearance, which definitely can age you. And less stress has been known to keep hair from becoming brittle and falling out.
So, in the name of beauty, here’s to staying fit, exercising more to keep your heart as healthy as possible and reaping the wonderful rewards a healthy heart has to offer. Not only internally, but externally as well. A healthy heart = healthy skin.
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By Zachary Backmon, lead warehouse technician, Herbalife February 21, 2017 There might be another way to say it, but I think of myself as the gatekeeper of Herbalife Innovation and Manufacturing (H.I.M.) Winston-Salem. As the lead warehouse technician, I’m in…
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Cardio exercise is important, so let’s talk about one of the easiest ways to add an effective cardio workout to your fitness routine––running.
It’s no good just knowing about the benefits of working out and not putting that theory into practice. Today, I’m going to try and convince you to take up running.
I’m a big fan of running and I’m naturally a sprint specialist—that’s a discipline that is all about explosive power over a short distance. Endurance running is a completely different exercise. Okay, so it still uses your legs, but I think running is something that anyone can get into with relatively little equipment. It’s also easy to start out walking and gradually ramp up—making sure you always go at your own pace.
Whether you’re training for a marathon or just want to add some cardio exercise to your fitness routine, here are some simple tips to help you reach your running goals.
The great news is that you don’t need to purchase a lot of equipment to run, although there are a few essential items that will make your journey more enjoyable.
If you don’t feel ready to run, simply walk instead. Once walking for a set time becomes easy, try to alternate between jogging and walking. Your aim should be to find a comfortable, sustainable pace that feels good. Remember to stop if you experience pain. Always perform a warm-up and cool-down to ensure your body is prepared for exercise.
During the first few weeks of running, focus on the amount of time you are running (walking or jogging), instead of thinking about distance. Set a goal of 20-30 minutes and, once you can successfully run for the entire duration, increase your time. Looking at miles in the first few weeks can be mentally discouraging. Once you can successfully complete 45 minutes at your desired pace, map out the miles and steadily increase the distance you cover.
Don’t just hit the pavement and start racking up miles. Instead, know that you need to form an aerobic base level by training at about a level five or six intensity out of the maximum intensity of level 10. This is because ‘steady state training’ effectively teaches your body to burn fat as fuel. This will be important as you start to increase your distance. You can work on your speed later in your training.
In order to become an efficient runner you must run. However, adding cross training such as biking, swimming or weight training to your weekly routine will help you to get fit and avoid getting bored.
Pick one technique to work on each time you go out for a run. There are several things you can work on, such as:
If you break down your technique one day at a time, you will not be overwhelmed. And after a few weeks, you’ll have improved your running style.
Add some hill running or varied terrain into your program. Running up hill is a great way to build strength, as it’s considered the weight lifting of running. Your posterior chain muscles, including the hamstrings, glutes and calves, have to work harder when you are running up hill.
You must schedule rest days into your program to allow your muscles to adapt to the increased workload and efficiently repair themselves. One to two rest days per week are essential for great performance.
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Good morning.
Today is a new day. What happened yesterday is done so move on. What you do today is what matters now. You can’t dwell on the past and expect to have a future. Learn from the past but don’t live there. What are you going to do today to work towards your happiness?
“Every day is a new day, and you’ll never be able to find happiness if you don’t move on.”
-Carrie Underwood
Have a great day!
As you age, daily activity and dedication to balanced nutrition can have a positive effect on your body. Here are a few balanced exercise routines that can help you to get and stay fit for the long term, if you keep at it.
There are many benefits that are associated with living a healthy, active lifestyle. Reduced stress, improved body confidence and improved cardiovascular health are just a few. Regular physical activity is important regardless of your current age and fitness level. It’s never too late to get started with a new exercise routine.
Dedication to living a healthy, active lifestyle as you age can help to counteract aging effects, such as muscle loss, decreased bone density and decreased joint mobility. Yet, many people believe that as we age our need for activity diminishes. The truth is that the older we become the more focus we must put on staying active, so that we can maintain a good quality of life, perform daily tasks and maintain good overall health.
It can be difficult to understand what exercises are appropriate for your current age and level of fitness. Quite often, it’s not until after you get injured that you realize you were performing exercises that were too advanced. I believe that following a balanced and varied exercise routine that slowly progresses as your fitness level and strength improves is the best approach for people of all ages.
Understanding a few basic fitness terms can make a big difference in the way you approach your routine.
Low impact exercise involves movements that place minimal direct force on the body. It’s typically the best type of exercise for people who are just getting started with a fitness plan, or those who have taken time away from exercise. It’s also often recommended for people who have physical limitations due to injury. Examples of low impact exercises include walking, cycling, swimming and using a rowing or elliptical machine.
High impact exercise is any activity that places a direct force on the muscles and joints of the body. It generally involves having two feet off the floor at one time. Jumping, hopping and running are all examples of high impact exercise. Performing this type of exercise is essential for building strong muscles and bones. However, you should be cautious of doing too much too soon, especially if you are new to exercise or have a significant amount of weight to lose. High impact activity places stress on joints, and you should slowly build up to including this type of exercise in your routine.
Low intensity exercise refers to working out at a lower level of exertion. Intensity level and exercise are closely related. When you are exercising at low intensity, you will feel as though you could carry on a conversation and stay within 60-70% of your max heart rate.
High intensity exercise refers to pushing your body to work hard. Exercising at a high intensity has become increasingly popular in the fitness world. This type of training used to be reserved for athletes; however, there are many benefits associated with it, so lots of people incorporate high intensity training into their weekly routine. High intensity training sessions tend to be shorter in duration, making it a practical option for people who want to get results but have limited time available. It’s important for people to check with their health care provider to ensure that they are healthy enough to participate in high intensity exercise.
Mixing up your exercise and combining several types of training into your routine may help you to avoid overuse injury and get the healthy aging benefits you desire.
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