Can your metabolic rate make you gain or lose weight?

We hear a lot about metabolism – and often blame a ‘slow metabolism’ for our inability to keep our weight under control.  Find out what factors affect your metabolic rate – and what can you do to change it.

When patients tell us that their weight problems are due to a “slow metabolism”, we think they truly believe that their bodies simply burn calories at a slower pace than other people’s bodies do. In their minds, if they only they could speed up the process, their weight problems would be solved.  But what is “metabolism”, exactly?  And – more importantly – is there anything you can do to change it?

Truths and myths about metabolism

In truth, your body weight and your metabolic rate are linked – but perhaps not in the way you might think.  Simply stated, the term metabolism refers to all the chemical processes that your body undergoes every day in order to keep you alive.  When your body converts the calories in your food into energy, or manufactures specialized chemicals that your cells need in order to do their job – those are metabolic processes.  These processes your body performs every day – hundreds of them – make up your “metabolism”.

We can see how the term metabolic rate could confuse people.  When you hear the word “rate”, you might think “speed” or “tempo” – so, it’s reasonable to assume that metabolic rate can only mean how fast (or slow) your body performs its work.

In reality, though, your metabolic rate (or, more accurately, your resting metabolic rate)refers to the number of calories you burn during a 24-hour period just to keep your body’s most basic processes going – processes like pumping blood, or breathing.

Of course, this isn’t all the calories you burn in a day, but your resting metabolic rate accounts for a sizeable chunk – about 75% of total calories you use up every day are used simply to keep your body ticking.  Most of the remaining calories get used up during your daily activities and bouts of exercise.

What factors influence metabolic rate?

Some people’s bodies use up more calories to perform these basic metabolic processes than others (you might think they have a “fast” metabolism).  And for those who seem to require very few calories, you might think their metabolism is “slow”.   But now that you know that your metabolic rate isn’t really about how quickly you burn calories – it’s really the number of calories you burn each day – you can’t technically make your body burn calories any faster.

But, let’s look at what affects your metabolic rate in the first place – it will give you a better sense for what you can and can’t do to change it.

Your body size

Larger people have higher metabolic rates than smaller people do, and this is due largely to the simple fact that they just have more cells – each of which is doing some metabolic work.  That’s one reason that men usually have higher metabolic rates then women – they just tend to have bigger bodies overall.

Your body composition

A very important factor in determining your metabolic rate is the amount of lean body mass you have.  Imagine that your body is divided into two parts:  one part is your fat, and the other part is your lean body mass (in other words – everything else that isn’t fat like bone, fluids, organs and muscles).  This lean body mass determines your metabolic rate  because every pound of lean mass you have burns about 14 calories per day (or about 30 calories per kilogram) – while a pound of fat only uses up about two. Muscle cells have a lot more machinery that converts calories into energy than your fat cells do. So, it makes sense that as your muscle mass increases, so would your metabolic rate, since – metabolically speaking – your muscle cells are very active.

Your age

As you age, there is a tendency to lose some muscle mass.  There are couple of reasons this happens.  For one thing, natural hormonal changes can contribute to some loss of muscle mass.  And, the muscle damage that results from everyday wear and tear isn’t repaired quite as quickly as you age – and that can contribute to some muscle loss, too.  With fewer muscle cells overall, you can’t help but burn fewer calories over the course of the day.

Your gender

Men have higher rates than women do for two simple reasons.  They tend to be larger overall, and they tend to have more muscle mass than women do.

Cutting your calorie intake too much

It’s true that when you cut your calorie intake too much, your metabolic rate can take a dip. This makes sense if you think about it – your body is just trying to do the same metabolic work with fewer calories in order to keep you alive. But, in general, these decreases are relatively small, especially if you make modest – rather than dramatic – decreases in your calorie intake as you attempt to lose.

So, what can I do to boost my metabolic rate?

Now that you know what factors affect your metabolic rate, what can you do about it?

• Eat enough protein.  Your body uses the protein you eat to build and repair muscle tissue.  If you don’t consume enough protein in your diet, your body simply doesn’t have the raw materials it needs to manufacture and repair your muscle cells.
• Build muscle mass.  This is probably one of the most important things you can do, since building muscle will increase the amount of lean body mass you have – which increases your overall resting metabolic rate.  And, don’t think strength training is only for the younger set – with the right diet and proper exercise, your body is capable of building muscle at any age.
• Increase your daily activity.  Any activity, of course, burns calories – but that, in itself, doesn’t affect your metabolic rate.  But, when you exercise, you are using your muscles to move your body – and that helps to preserve your lean body mass.  And, bumping up your activity can also help to offset any dips in your metabolic rate as a result of cutting your calorie intake.

Smart fitness: 5 tips to get you from ‘fit’ to ‘fitter’

Are you ready to improve your fitness level? Then it’s time to get smart about fitness.

What would you say if I told you that in order to improve your fitness level, you may need to slow down a little? It’s common to think that you must push yourself to get good results. Yet you never need to go to the point of exhaustion. The truth is: you need to progress your workouts in a measured, timely manner. Progression does not have to be in the form of a giant leap, I really think small steps work best.

Wherever you are with your personal fitness level, whether you’re a brand new exerciser or a seasoned pro, if you listen to your body and continue to push yourself one day at a time,you’ll achieve great results.

Let’s start by considering a common misconception for people who are new to exercise. When you start out with a new healthy active lifestyle activity, it’s very easy to push yourself too hard, too soon. There is often a chain reaction:

1. Suddenly exercise sparks a stream of feel-good endorphins. You may feel pleased with your improved fitness and increasingly toned body shape.

2. To increase these results, you push yourself too much. This leads to you working too hard and, seemingly contradictorily, the results slow down or you become exhausted and wind up back on the couch.

If you want real results, you have to plan ahead and build a realistic and attainable fitness plan. Fitness has come a long way since the days of the ‘no pain, no gain’ philosophy. Now we have a smarter approach: we need to step just outside our comfort zone one day at a time.

I like to tell people to think of their body as if it were a high-performance sports car. You have to be understand a little of how the car works to get results. No one can jump in, pop the car into the highest gear and zoom away. That approach will leave them stalled on the driveway. Instead, you need to carefully take the car up through it’s gears. You can reach the top gear – but you have to go through the lower gears first.

If you learn to listen to your body, you’ll improve your performance and get more out of your healthy activities.

When I meet people who say they hate exercise, they often go on to tell me that they push themselves to exhaustion during every workout. No wonder it’s no fun and I’m not surprised they’ve decided they hate all exercise. Training using a smart fitness approach instead may give them the mental boost they need to stick with a fitness program long-term. My goal is to help everyone associate fitness with a positive feeling instead of dread.

Let me share my smart fitness tips to help you get more out of your activities.

1. Listen to your body

Trust that your body knows best. Understanding that pain is your body’s way of letting you know something is not right is very important for getting great results. You can’t workout if you’re injured, so being conscious of how your body feels may help you avoid unnecessary injury. It is common to feel a little muscular discomfort during physical activity but pain must never be ignored.

2. Build a solid foundation

Getting started with a fitness plan or increased activity level should be approached in a gentle way. Recognize that starting out slowly in order to build a base level of fitness may require patience but the end results will be improved fitness. Working on your core muscles, flexibility, improving your balance, and building an aerobic base all involve not pushing yourself to maximum exertion. Trust that building a solid foundation will allow you to be better prepared for those harder workouts to come.

3. Steady progression

In order to improve, you must progress your workouts, This may seem like common sense but so many people wonder why they’re not getting results even though they are doing the same exercise routine every day. Your body will adapt to the demands you place on it – if you want better results, you must increase the demands you place on your body.

There are many ways to progress your workouts; you can increase the intensity level, duration, resistance, or frequency. Be sure not to push yourself too far, too fast. Tip 1 and tip 4 will help you to navigate how much is too much. You can apply this steady progression to weights and cardio exercise.

4. Mastering technique

You must master basic exercise technique before adding weight to your routine. Your own body weight is perfect, especially if you are new to exercise. Once you feel comfortable, you can slowly increase the additional weight you use.

How will you know when it’s time to increase your weight? Your body will tell you! As soon as an exercise feels easy and you are not pushing yourself, you should be ready to advance the difficulty level. Doing an exercise using correct form is essential if you want to get good results while ensuring you are not putting your muscles or joints at risk.

5. Understand the cycle

Athletes train in cycles in order to improve their fitness level and performance. A quality training cycle involves a foundation phase, followed by a strength and power phase – with adequate time allowed for rest and recovery. Every time you repeat the cycle you may see big improvements.

Digestive system woes? 7 tips for healthy digestion

A smooth running digestive system relies on the right foods at the right time.

Of all our bodily functions, we probably focus more on our digestive system than any other. I’m sure one reason for this is that we have plenty of opportunities to ‘touch base’ with our digestive tract and take a reading. After all, you get signals from your digestive system all day long – everything from “feed me!” to “could you loosen the belt a little?“ to “air comin’ your way!” Your digestive system has a way of speaking up – and has a lot to say about what you put in it… as well as how much and how often.

Many of us eat too much or eat too fast. We don’t eat enough fiber. We skip meals – and then subject our systems to a gigantic plate of food. Considering how much use and abuse our digestive systems have to withstand, it’s a wonder we don’t suffer more than we do. Gas, bloating, “having a hard time going” – not a day goes by that someone doesn’t complain to me about one of these common digestive problems. Let’s look at what you can do to ease any strain on your digestive system.

 

Common digestive system ‘disturbances’: gas, bloating and irregularity

Gas production is a normal part of the digestive process and, unless it’s excessive, usually indicates a healthy intake of fiber and a well-functioning digestive tract. Most foods that contain carbohydrate – anything from beans to breads – are not completely broken down during digestion, so the resident bacteria in your intestines take over, producing gas as they complete the digestive process. The average person passes gas about 14 times a day, releasing about a half-liter of gas in the process.

Some people describe feeling bloated after eating – sort of a ‘puffed up’ sensation that comes on rather quickly, mostly in the upper abdomen. It is often the result of air that gets trapped in your digestive tract, which can come from a surprising number of sources. Often, it’s simply a matter of swallowing a lot of air while you eat – which often happens if you eat too fast or do a lot of talking while you’re chewing. Sometimes carbonated beverages can leave you feeling bloated since you’re taking in a lot of air along with your liquid. Some people get that bloated feeling when they eat a fatty meal – fat delays the time it takes for food to leave your stomach, so it can leave you feeling uncomfortable.

Irregularity is one of the most common digestive complaints – it’s also one of the most misunderstood. Many people think if they don’t visit the bathroom on a daily basis, they’ve got a problem. But if things are moving smoothly – whether it’s three times a day or three times a week – you probably don’t have anything to worry about.

seven tips for healthy digestion

Get enough fiber

Fiber is the structural portion of a plant, so it’s found in good-for-you foods like fruits, vegetables, beans and whole grains. Adults should ideally be eating about 30 grams of fiber a day. Our busy lifestyles contribute to the problem – when we’re eating on the go, we’re less likely to find the fiber-rich fruits, vegetables and whole grains. Aim to have a fruit or vegetable with every meal or snack, toss some beans into a soup or salad, and choose whole grains over refined “white” breads, cereals, rice and pasta.

Get some “good” bacteria

Your digestive system is home to thousands of strains of beneficial bacteria that help to break down foods that are resistant to normal digestion – which allows you to obtain more nutrients from your foods. The bacteria in your system also help to keep the growth of other, potentially harmful, bacteria at bay – thus promoting healthy digestion.While the idea of consuming bacteria in the diet may not sound appealing, the probiotic bacteria found in yogurt and other fermented foods can promote digestive health. 

Meet your fluid needs

Fluid helps the fibers in foods to “swell” and helps to add more bulk to the material passing through the lower digestive tract, which keeps things running smoothly. Watery fruits and vegetables go a long way towards meeting fluid needs, but it’s still important to drink fluids throughout the day, too.

Get regular exercise

Exercise isn’t just for the muscles you can see, it’s good for the smooth muscles of your digestive tract, too. Exercise stimulates the muscles to contract, which keeps things “moving along”. Exercise is also a great stress-reducer – which makes it particularly good for those whose digestive systems act up when they get stressed out.

Don’t go too long without eating

When you go too long without eating, a couple of things are likely to happen – you’ll eat quickly because you’re so hungry, and you’ll eat too much because you’re starving. Either way, you could end up with a touch of indigestion. Your digestive system is likely to be a lot happier if you eat regular meals and snacks throughout the day.

Take your time… making dietary changes

Often when people are bothered by gas, they figure the best thing to do is to eliminate ‘gassy’ foods like beans or broccoli from the diet. But rather than eliminating these healthy foods, try eating just small amounts over several days to give your system time to adjust. Similarly, if you’re trying to add more fiber to your diet, work your way up to the recommended 25-30 grams of fiber gradually.

Take your time… eating and eliminating

When you eat too fast, not only does it lessen the enjoyment of your meal, but you’re more likely to swallow air which can lead to gas and bloating. And, when you eat too quickly, you’re more likely to overeat since it takes your stomach about 20 minutes to tell your brain that you’re full… and that can lead to further digestive discomfort. Lastly, when nature calls, be sure to listen. Too many people put off visits to the restroom if the urge to “go” strikes at an inconvenient time. Sure, the urge may pass – but if you put it off, you’re more likely to have trouble getting the job done.

Water weight gain: what is it & how to avoid it

A few simple dietary changes may help with temporary water weight gain.

Temporary water weight gain happens to everyone once in a while. But that doesn’t make it any less annoying.  You wake up in the morning with puffy eyes, and your fingers are so swollen that you can’t push your rings past the first knuckle.  You hop on the scale and bam!  – you’re suddenly three pounds heavier than you were yesterday.   

What causes water weight gain – & what you can do about it

Is it water or is it fat?

The good news is that temporary water weight gain is just that – it’s temporary, and it’s water… not fat.  (Just for the record, it would be nearly impossible to gain three pounds of fat overnight.  To store a pound of fat, you’d need to eat 3500 calories more than you need – which means you’d need to eat more than 10,000 extra calories to gain 3 pounds of fat in one day.)

But how do you wake up with a few pounds of temporary water weight?  If you’re in good health, temporary fluid shifts are normal and often can be traced back to something you did – or didn’t – eat.  Your body uses a complex system that involves hormones and minerals – like sodium and potassium – to maintain the proper balance.  But sometimes that balance gets temporarily tipped, and you wake up feeling a little ‘spongy’.

Sodium and temporary water weight gain

Eating too much sodium – from salty and highly processed foods –  is often to blame.  Sodium serves very important functions in the body, but the amount in your bloodstream needs to be kept in a fairly narrow range.  So if you eat a very salty meal, (which then dumps a load of sodium into your bloodstream) your body will do what’s necessary to ‘dilute’ it – mostly by holding onto fluid that you see the next morning in the form of a puffy face and hands.

Starches and sweets and temporary water weight gain

A meal high in refined carbohydrates can sometimes be at fault, too.  If you have an evening meal comprised mainly of sweet and starchy foods like pasta, white rice and sugary drinks,  it will lead to a quick rise in your blood sugar, which signals your body to release insulin – a hormone which helps your body shuttle sugar from the bloodstream into your cells.  But high insulin levels can also lead your body to retain sodium and fluid.  Since a carb-heavy meal can lead to an insulin spike, fluid retention might just tag along.

Hormonal shifts and temporary water weight gain

Other hormones can come into play as well.  For women, hormonal shifts that occur with monthly cycles can also lead to water weight gain – often in the range of a kilogram or two that can stick around for a week or more.  While you can’t avoid the fluctuations in hormone levels, dietary changes may help.

Tips for reducing temporary water weight gain

Temporary water weight gain can often be tackled with a few simple dietary changes.  That said, there are medical conditions and certain medications that can also cause fluid retention, so if are experiencing frequent or prolonged water weight gain, be sure to speak with your health care provider.

  –  Reduce your salt intake

Focus on foods that are as close as possible to their natural state, since the more processed a food is, the more sodium it’s likely to have.  Keep salty snacks, soups, condiments and sauces to a minimum and use the salt shaker lightly in cooking and at the table.

  –  Cut back on refined starches and sweets

Rather than highly refined carbohydrates like white bread, regular pasta and white rice, turn to whole grain varieties.  Since they take longer to digest, they’re less likely to cause a big spike in blood sugar – and insulin – when you eat them.  And, switch from sugary drinks to water or tea instead.

  –  Drink plenty of water

It seems like that last thing you’d want to do – put more fluid into your body when it already feels overloaded.  But drinking fluids will help your body to eliminate excess salt and water. Aim for 6-8 glasses a day.

  –  Push potassium

Potassium plays a critical role in maintaining fluid balance in the body, and needs to be in the proper balance with sodium.  Potassium is  found in abundance in fruits and vegetables, but most people don’t get nearly enough potassium in the diet.  Try to have a fruit or veggie at every meal or snack.

How to deal with Stress Eating

Stress eating? It’s time to acknowledge & change your behavior. 

Stress eating doesn’t usually take away stress, and often adds pounds. Years ago, one of my clients gave me a refrigerator magnet that said, “’Stressed’ is ‘Desserts’ Spelled Backwards”.

Emotional eating was a big challenge for her – and pretty much any emotion would do. It didn’t really matter if she was feeling sad, lonely, angry or anxious – for each one, she had an edible antidote. The problem was, this emotional eating wasn’t making her feel any better – and it sure wasn’t making it any easier to lose weight. Emotional eating happens to most of us from time to time. Maybe you’ve cheered yourself up with a bowl of ice cream after an unusually tough day, or sneaked a few French fries from your best friend’s plate while recapping a disastrous date. But when emotional eating gets out of hand – when eating is the first and most frequent response to negative thoughts and feelings – it’s time to get a grip.

What is stress eating?

Stress eating – or emotional eating – is pretty much just what it sounds like. It’s when you eat in order to escape whatever bad feelings you’re experiencing, in the hope that food will make you feel better. Sometimes it’s a conscious decision (“my boss really ticked me off today … I deserve a pizza”), but more often it’s just a mindless response to a vague, negative emotion that you can’t quite put your finger on. You may not know what’s bothering you, but you’re pretty sure that food is the one thing that will cure whatever ails you.

Is it emotional or physical hunger?

There are few tell tale signs that can help you distinguish emotional hunger/stress eating from true, physical hunger.

• Emotional stress eating usually comes on suddenly. You start feeling stressed or tense, and wham! …you’re craving nachos. On the other hand, physical hunger tends to come on gradually. You’re starting to feel hungry, but you can wait to eat – which gives you some time to choose wisely and satisfy that hunger with something that’s good for you.
• Stress eating usually causes a craving for a food that’s sugary, fatty and high calorie – and often very specific (not simply “chocolate”, but “a slice of triple layer fudge cake). But when you’re physically hungry, food – in general – sounds good to you. You’re willing to consider several options that will satisfy your physical hunger – which means you’re more likely to make a better choice.
• Once your physical hunger is satisfied and your stomach is comfortably full, it’s a signal that you’ve had enough, and you tend to stop eating. But when emotions are the driver, it’s easy to ignore what your stomach is telling you – and you wind up eating way too much while attempting to make yourself feel better.
• Stress eating might lift your mood momentarily – then just as quickly, shame and guilt often move in. Then again, when you finish a meal that’s satisfied your physical hunger, you don’t usually feel guilty afterwards for having eaten.

Tips for dealing with stress eating behaviors

• Keep a food journal. A food journal can really help you see what triggers your stress eating. Whenever you feel the need to eat, make a note of how hungry you are on a scale of 1 to 10 (1 = I’m faint with hunger; 10 = I’m so stuffed I have to loosen my clothing). Then write down how you’re feeling at the moment.  What triggered your need to eat? Are you actually hungry – or are you feeling sad or anxious?
• Own up to your feelings. You know that emotions are the trigger for your stress eating, so why not acknowledge them? It’s okay to be mad or lonely or bored sometimes. The feelings may be unpleasant, but they’re not dangerous – and you don’t always need to ‘fix’ them. Let your emotions come and go without judging them – they are what they are.
• Work on your coping skills. Every time you eat in response to stress, it’s just a reminder that you can’t cope with your emotions. When stress strikes, try asking yourself, “what’s the worst thing that will happen if I don’t eat?” Yes, your stress level might rise a bit – but the feeling will pass. If you never let yourself simply experience the stress, you’ll never find out that it’s probably not nearly as bad as you thought it would be. Practice tolerating your emotions, or finding other ways to deal with your stress.
• Find alternatives to eating. Take a few moments to reflect on your feelings and think of ways you can solve your problem. Make a list of things you can do instead of eating. Take a walk to clear your head, listen to music, meditate, read, or call a friend and talk things over.
• Unlearn your bad habits. Emotional eaters continually reinforce the idea that the best way to treat negative emotions is with food. And like other bad habits, stress eating happens before you’ve even had a chance to think about it (bad day = five hours of television + one quart of ice cream). So, you need to “un-learn” your bad habits and practice doing something other than eating when a bad day strikes.
• Wait it out. Stress eaters often are afraid that if they don’t satisfy the urge to eat, the craving will just get worse and worse and worse. But, when they practice delaying tactics, they’re often surprised that the urge simply passes. Rather than immediately giving in to your urges, promise yourself you’ll wait a few minutes. Chances are, you’ll get distracted or busy, and the craving will pass.

 

Be kind to yourself, and give yourself time to work on your stress eating. If you find that these tactics aren’t working for you, ask your health care provider if counseling or group support might be helpful for you.

What to eat for Healthy Skin?

Did you know a healthy diet can lead to healthier-looking skin?

Your complexion is one of the first things people notice about you – and the health of your skin says a lot about the way you eat. The condition of your skin really reflects what you put in your mouth – and a healthy diet is really an “inside-out” approach to healthy skin. The healthier you are in the inside, the more it shows on the outside, too.

How diet affects your skin

Pimples and breakouts

Pimples and acne are more common in adolescents – due largely to hormonal changes. But adults can suffer from breakouts, too.  In the past, it was thought that certain foods caused pimples – especially those favored by adolescents, like chocolate, pizza or French fries.

But more recently, the blame is being placed not so much on individual foods, but more on the makeup of the diet as a whole –  particularly when it comes to the types and amounts of carbohydrates we eat.

Highly refined carbs (foods like sweets, white bread, mashed potatoes, plain pasta and white rice) have a high glycemic index.  Simply put, the glycemic index is a measure of how rapidly – and how much – a food increases your blood sugar after you eat it.

The sugary, starchy ‘white’ carbs tend to cause larger (and more rapid) rises in blood sugar than the healthy carbs (like fruits, veggies and whole grains) – which have a low glycemic index.    And if your diet is made up of a lot of foods with a high glycemic index, that translates into a heavy carbohydrate load to the body.

The reason this matters is this:  a diet that consistently delivers a high load of refined carbohydrates into your system – day after day – can promote mild, chronic inflammation throughout your body.  This chronic inflammation is a kind of slow, simmering fire that has been linked to various health issues – including skin problems like pimples and acne.

Sun damage, fine lines and wrinkles

The texture and elasticity of your skin is determined, in large part, to the proteins, collagen and elastin that lie just under the surface of your skin.   Anything that causes damage to these proteins can promote fine lines and wrinkles, which can make you look older than you actually are.

One reason it’s so important to protect your skin from sun exposure is because ultraviolet (UV) rays from the sun promote the formation of highly reactive molecules – called free radicals – that can do some serious damage to collagen and elastin.

And this is where diet comes in.  Antioxidants – compounds that are abundant in colorful fruits and vegetables – help to fight free radical formation.  And there is a clear connection between the levels of antioxidants found in the skin and the texture of the skin itself.  People who have low levels of antioxidants in the skin tend to have a rougher skin texture, while those with higher levels of antioxidants in the skin have skin with a smoother texture.¹

Foods that promote healthy-looking skin

• “Good” carbohydrates.  Try to clear out the refined ‘white’ carbohydrates and sugars from your diet as much as possible and replace with the ‘good’ carbs– veggies, fruits, beans and whole grains.  When you choose these healthy carbohydrates, you’ll be consuming foods with a lower glycemic index, which will reduce the overall carbohydrate load in your diet.
• Colorful fruits and vegetables.  Many deeply colored fruits and vegetables get much of their color from compounds called carotenoids.  Some of these can be converted into vitamin A, which is needed to help your skin cells reproduce – a vitally important function when you consider that your body sheds 30,000 to 40,000 skin cells every single day. Many fruits and vegetables are also good sources of vitamin C, which your body needs in order to manufacture collagen. Carotenoids and vitamin C also acts as antioxidants, and help fight the formation of damaging free radicals.
• Nuts and seeds.  Tree nuts like almonds and walnuts, and seeds like flax and chia, provide healthy omega-3 fats.  And, certain nuts (Brazil nuts in particular) are excellent sources of selenium, a mineral which also acts as an antioxidant.
• Plenty of fluids.  In order for nutrients to move in and waste to move out, your skin cells (and all cells in your body) rely on fluid.  Water is great – so is green tea, since it provides not only fluid, but antioxidants, too.  Be sure to stay well hydrated when the weather is hot.  When you sweat, your body relies on fluids to help remove waste products from your skin.

Try adding some flax or chia seeds (for omega-3s), mango chunks (vitamin C) and some baby spinach leaves (carotenoids) to your protein shake for a skin-healthy blend! What do you like to eat to keep your skin healthy and your complexion clear?

How to banish bad hair days forever!

No one needs a bad hair day in his or her life, so let’s make bad hair days a thing of the past! 

We all love those days when our hair is soft, shiny and manageable. When our hair decides it’s not going to cooperate and takes on a mind of its own, things can go from good to bad, and bad to worse quickly.

A bad hair day can seriously zap our self-esteem and make us want to go into hiding. Here are some things we can do to help our hair look its best so we can resist the urge to hide when a bad hair day strikes.

Stop the hair abuse

Even though we turn to heat styling and pile on products we know that, long term, we are doing more harm than good. And, hair abuse is not gender biased, I know some guys out there who spend way more time fussing with their hair than some of us ladies! The bottom line is; in order to have more good hair days, we must be kind to our hair.

Stopping the abuse is our first priority! Put down those super-hot hair dryers, curling tongs and flat irons, and give your hair a break. Excess heat is damaging as it depletes moisture from our hair and scalp and, over time, can strip away our natural protective oils. The result? Hair that’s dry, frazzled and prone to breaking.

Give your hair a break from the heat. If possible, attempt to air dry at least once a week to give your hair a break from damaging styling tools. When you do use heat styling tools, use the lower settings on your styling devices and try a heat protection spray to create a barrier between your hair and the heat to help prevent damage. The sooner you stop the abuse, the healthier your hair will start to look.

Make time for hair care

Some days are so hectic that our hair just doesn’t have a chance. And most bad hair days are really our own fault. You may be better off skipping your morning shampoo if you don’t have the time to do it right.

There are a few simple rules to proper shampooing:

• Scrub your scalp to remove excess oils and product buildup.
• Remove all traces of shampoo and conditioner when you rinse. Most shampoos and conditioners need plenty of water to remove dirt and residue and to release their conditioning ingredients. Hair that hasn’t been rinsed thoroughly can be limp, oily and unmanageable.
• Just when you think you’re done rinsing, rinse some more. And to help seal the hairs cuticle and give you more shine, rinse with cool or lukewarm water, never hot.

Beware of product overload

So, we just put in the extra time and effort to be sure we rinsed all of the shampoo and conditioner out of hair. Then what do we do? If you’re like me, you start piling on the styling agents; protection spray, hair serum, styling gels, mousse, hair sprays and shining agents. It never ends…

Truth is, the more products we pile on, the greater our chances are of having a really bad hair day. Hair products can weigh our hair down and make it look dull and lifeless. Lighten up on the products and let your hair breathe.

My quick tips to make every day a ‘Good Hair Day’

1)    Look for powerful moisturizing and conditioning ingredients when you choose your shampoo and conditioner.

2)    Go sulfate free! Sulfates are harsh, drying and can strip the color from your hair.

3)    Just when you think you are done rinsing your hair, keep rinsing and count to ten.

4)    Your hair is weakest when it is wet, so be gentle when combing wet hair and avoid putting it into a ponytail or braid until it is thoroughly dry. This will help prevent damage.

5)    Consider investing in a good hairdryer with ionic technology. It may help your hair dry faster and with less damage. Remember, the louder your blow-dryer is, the lower the quality may be.

6)    Ease up on the products to avoid build-up which could cause lifeless, unmanageable, oily hair.

Let’s face it – the only thing worse than a bad day is a bad HAIR day! If we all follow these quick and simple steps we can banish the bad hair days forever. Healthy hair is happy hair!

How to get rid of Eye Bags

Do you have dark circles and eye bags? Do your eye bags remain no matter how much sleep you’ve had? I can help – let’s talk about how to banish under-eye puffiness!

I don’t know about you, but some mornings when I wake up and look at myself in the mirror I barely recognize myself. Now, of course, this usually happens after a very late night out on the town. But whatever the reason, no one wants to wake up with unsightly bags under their eyes. They can make us look tired, stressed and, dare I say it…OLD!

Bag those eye bags

My four simple tips to help fight against under-eye puffiness:

–         Try not to drink fluids at least 2 to 3 hours before bedtime. It’s fluid retention that tends to be the most common factor with under-eye puffiness. The skin around our eyes is very thin and fragile, so when fluid starts to build, this area can become puffy and droopy. Trust me; this is never a good look.

–  A flat pillow is not our friend! Make sure your pillow is fluffy so you don’t wake up puffy. Flat pillows allow for fluid retention to build under our eyes. By slightly elevating our heads with a fuller pillow, we can help prevent the fluid buildup that leads to noticeable eye bags.

–  Try to limit your alcohol and salt intake. They are both key contributors to eye bags and puffiness because they can lead to dehydration. When we are dehydrated, the body tends to store water as part of its defense mechanism. And boy does this fluid love to hang out around our eyes. Cut back and I hope you will see a difference.

–  Plain old tiredness is also a major culprit. We are all guilty of sitting in front of our computers and televisions for far too long. We must give our eyes, and ourselves, a rest too. Remember, it’s called “Beauty Sleep” for a reason so let’s all get plenty of it and help banish those eye bags forever.

There are many contributors to under-eye bags including allergies, heredity, hormonal changes and even our diet. This last tip is probably the most practical of all: if you don’t want anyone to notice your under-eye puffiness, invest in a pair of sunglasses. You will look fabulous and nobody will know you were out dancing all night long!

Clean skin: 4 rules to live by

Clean skin is critical for clear skin. It’s the very first step in your daily skin care regimen. Here are four rules about cleansing that will help you look fresh every day.

The truth about cleansing your skin

1.  Clean skin is not gender biased

Yes gentlemen, that means you need to cleanse too.  I can’t tell you how many times I have heard from you guys, “I don’t wear makeup and, when I look in the mirror, my skin looks perfectly clean”.  Sorry guys, just because you don’t wear makeup doesn’t mean your skin isn’t covered with bacteria and skin impurities.  Think about what we are exposed to on a daily basis – pollution, smog, cigarette smoke, car exhaust, aerosol sprays… and that’s just the beginning.  Just because you can’t see the dirt and grime at the end of the day, doesn’t mean it’s not there.  It needs to be washed off!

2. Night cleansing is imperative for healthy skin

Believe me, I am the first to admit that there are nights when I am just too tired at the thought of removing my makeup, and cleansing my skin seems like a monumental task.  But ladies, even if you have to crawl to your sink half-asleep to cleanse that makeup off – do it! Sleeping in your makeup can clog your pores and that can result in breakouts.  Unwashed skin can become a breeding ground for bacteria  and it will leave your skin looking dull.

3. Just because you cleansed your face the night before doesn’t mean you don’t need a morning wash too

It’s important to note that just because you go to bed with a freshly cleansed face that doesn’t mean you can skip the cleansing in the morning!  We need to remove any nighttime products we may have applied including night cream and eye cream.  Most importantly, our body, including the skin, works to repair itself when we’re sleeping.  During this time, the skin may secrete oils and other impurities that must be removed in the morning as they may prevent our daytime skin care products from working properly.

4. Find the right cleanser for your skin type

Most cleansers pretty much provide the same benefits to the skin: they remove dirt, oil, bacteria and makeup.  Cleansers can be formulated to target different skin concerns such as dry or oily skin and can come in an array of scents and textures.  If you have oily skin it is most common to use a ‘gel’ cleanser.  And, dry skin usually needs a ‘lotion’ style cleanser.

A good cleanser will target dryness by providing light moisture or will help remove excess oils by targeting sebum production.  (“Sebum” is just a fancy word that means oil.)

A good cleanser will never compromise your skin’s moisture barrier, or increase oil production.  So, no matter how tempting, don’t just grab a random cleanser off the shelf. Do some research, trial and error, and find what works best for your skin type.

Be good to your skin and your skin is more likely to be good to you!

How to loose Baby weight and get the Energy back!

Motherhood brings joy, of course, but you might also be feeling fat and tired! Here are seven tips to help you lose the baby weight and get your energy back.

Aside from a healthy baby, of course, there are two things new moms want most – to lose the baby weight and get their energy back. If you’re wondering if you’ll ever get rid of that spongy belly, or get back into skinny jeans; know that you can, and you will – but you can’t rush it. One day you’ll also manage to get through the day without feeling like you need to prop your eyelids open! Losing the baby weight and building your energy levels back up takes time, and as a new mom, you need to focus on taking care of your baby and yourself.

Yes, if you’re a new mom you’re probably carrying some extra baby weight. But there’s a reason you gained baby weight in the first place. Mother nature wanted you to accumulate some extra fat on your hips, thighs and belly to make sure you’d have enough energy stored up to provide nourishment for your baby. If you try to lose that baby weight too quickly, it can zap your energy. And, if you’re nursing, it could affect the quantity and quality of your breast milk.

Of course you’re tired. You’re still recovering from delivery and you’re up and down all night with feedings. You barely have enough energy to wash your hair, let alone prepare a healthy meal. Take heart – as time goes by and your baby starts sleeping for longer stretches, you’ll gradually have more time to prepare meals and find time to exercise, at which point you’ll start to shed the baby weight. As part of your healthy diet, protein shakes can be a lifesaver as an additional source of protein. It only takes a couple of minutes to whip up a protein shake with extra protein powder, milk and fruit – and it packs much of what new moms need – protein, calcium and fiber. A protein shake is something you can sip on easily while you’re caring for your baby.

Most women want to know how long it will take to lose the baby weight, but there’s no simple answer. Certainly in the first few weeks, you should be focusing on adjusting to motherhood and bonding with your baby, eating well, staying hydrated and getting enough rest – not worrying about how many calories you’re eating. Once you and your baby fall into a routine, it’s a bit easier to establish an eating and exercise pattern that can help you lose about 1-2 pounds of baby weight per week.

Drop baby weight with these simple and effective tips

Focus on balanced nutrition

Especially in the first month or so, pay less attention to your calorie intake and a lot more attention to meeting your nutrition needs to help your body recover. At this point you shouldn’t really be thinking about baby weight at all. Your goal is to pack as much nutrition as you can into healthy, easy to prepare meals that include lean proteins, dairy products, healthy fruits and vegetables and whole grains. This will ensure that your body gets the nutrients it needs such as protein to repair body tissues, and important minerals such as calcium and iron that are much-needed by new moms. Your body is going through a lot of changes and your focus should be on eating well, getting lean and fit. Don’t expect the baby weight to fall off.
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Stay hydrated and curb the caffeine

Dehydration can lead to fatigue, so adequate fluids are important. Whenever you sit down to feed your baby, make a point to have a glass of water or a cup of herbal tea. If you’re nursing your baby, avoid caffeine; if you’re bottle-feeding, curb your caffeine intake by afternoon so as not to disrupt your sleep at night.

Eat more but don’t eat everything

If you’re nursing your baby, the fat you stored away during pregnancy helps provide the energy you need to produce milk for your baby – to the tune of about 500 calories a day. This can help with weight loss, but don’t fall into the trap of thinking that ‘eating for two’ is the same as ‘eating everything in sight’. You don’t just need extra calories to nurse a baby, you need extra nutrients, too. Those 500 calories need to provide nutrients like protein, calcium and iron. Nursing isn’t an excuse to chow down on fats and sweets and that will just lead to weight gain rather than helping you to lose baby weight.

Watch the sweets

Some new moms rely on frequent sugar shots throughout the day to fight fatigue – a practice that usually backfires. Blood sugar spikes are often followed by a crash, and the cycle starts all over again. And, obviously, sugary foods don’t provide high quality nutrition.

Stock up on healthy staples

Veggies and fruits are lifesavers. The fruits can go into your smoothie, or be thawed and spooned over some yogurt or cottage cheese. Keep your refrigerator stocked with fruits, veggies and low-fat yogurt. Try to also stock your pantry with healthy high-fiber cereals, protein bars and whole grain crackers so you always have something healthy to grab quickly. Making healthy food convenient is your best defense against eating badly when you’re tired and hungry.

Stay positive and focus on what’s important

Your health and the health of your baby come first. It took you nine months to gain that weight, so don’t expect it to fall off overnight. Focus on your achievements – especially the biggest one of all… You’re a mom!