Top Experts Offer Must-Do Beauty, Fitness & Diet
New Year’s Resolutions
The gifts have been unwrapped, Christmas trees have been placed at the curb and that LBD you just had to have for the New Year’s party is now tossed and crumpled at the bottom of the closet floor. For millions of Americans, January 1st represents the start of a New Year making goals to improve one’s life. Unfortunately, by the end of the first week, more New Year’s resolutions are broken than any other. Within 6 months, over half of us will have given up. Whether your goal for 2014 is to get fit or revamp your beauty routine, here are a few tips from top beauty, fitness and nutrition experts to help you keep your resolutions in the New Year.
New Year, Better Skincare
Do you occasionally sleep with your makeup? Did you forget to reapply sunscreen? Did you skip your annual appointment for a skin cancer check? If 2013 was full of skincare blunders and mistakes Dr. Susan Stuart, a board certified dermatologist in San Diego says to make 2014 the year for healthy, beautiful and glowing skin. www.lajollaskin.com
Wash Your Makeup Before You Wakeup
Research shows cleansing before bed is essential to looking younger, longer. “Every day your skin is aging,” says Dr. Stuart. “And the very simple process of washing your face before bed is an excellent way to mitigate the external factors associated with aging and to stimulate the internal processes that fight aging.” Research has shown that certain physiological changes in the skin do occur overnight. Like many of our organs, our skin can tell night from day. Overnight, the skin needs oxygen to repair itself. And sleeping with your makeup on deprives it of this vital nutrient. “When makeup is left on, it blocks the natural exfoliating process, which can leave your skin looking dull,” says Dr. Stuart.
For those who are too tired to wash off their makeup at night, Dr. Stuart recommends to wash your face as soon as you get home from work, or even after dinner. Do it earlier rather than later! Washing off the day's dirt and grime and nourishing your skin with good moisture and nutrients will give your skin a chance to renew while you sleep.
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Get To Know Your Skin
Did you know that even if you have the right type of product to treat your skin condition, if it's not appropriate for your skin type, it may actually make your condition worse? That's why knowing your skin type and making sure every skincare product you purchase is appropriate for your skin type is so important. “Many women do not know what type of skin they have - normal, oily, dry, sensitive or combination,” says Dr. Stuart. “The main reason why you will not show improved results with your skin care products is that they aren't suited for your skin's unique needs. Knowing your skin type can help you learn how to treat your skin right.”
What Not to Do To Keep Your New Year’s Diet Resolution
As the New Year approaches, our minds flood with endless resolutions. For many Americans, losing weight and eating healthier is usually on the top of that list. Despite good intensions (ie. you signed up for a weight loss program, renewed your gym membership, bought a bikini one size smaller to motivate you), unfortunately, this specific resolution is notoriously difficult to keep. Franci Cohen, a New York City certified nutritionist, fitness instructor and exercise physiologist shares three must-do tips that will help you make this resolution stick for the New Year. www.FranciCohen.com
1. Skip the restaurant, and prep some easy healthy delicious meals at home! According to Franci, even the finest and "healthiest" restaurant serves food laden with butter, fat, and hidden salts and sugars. The lights are dimmed for a reason – and it’s not for the romantic ambiance! Special occasions are one thing, but why trek all the way out to a restaurant, and order spaghetti and meatballs, when you can easily make a much healthier alternative at home?
Traditional spaghetti and meatballs contain the following:
· 658 calories
· 27 grams of fat
· 67 grams of carbohydrates
· 41 grams of protein
· This is based on a hearty 2 cup restaurant portion size
NOW TRY THIS:
Zucchini Pasta with Extra Lean Meatballs:
· Using an Asian spiral slicer, string some fresh zucchini into spaghetti strands and set aside
· Prepare your meatballs as you ordinarily would, just swapping full fat chop meat for extra lean, and choose a bottled store-bought marinara sauce that is low in sodium and sugar, and has less than 2g fat per serving
· Once meatballs and sauce are done, simply spoon over raw zucchini pasta. The heat of the cooked meatballs and sauce will gently steam the zucchini to a perfect texture.
What is the nutritional info on our new version of the classic dish?
· 246 calories
· 5.8 grams of fat
· Negligible amount of carbohydrates
· 29 grams of protein
· (Same portion size as original recipe)
Now this is a BIG save, without sacrificing taste or portion size!
2. Be Supermarket-Savvy! Make a conscious effort to examine food labels before you put an item in your shopping cart. “Remember, when you’re home rummaging through the kitchen for a snack, your choices will be limited to what is there,” says Franci. “Choose wisely at the supermarket, and your kitchen will always have only healthy smart choices at home!”
What to look for?
· Stear clear of high sodium foods
· Lowfat products usually contain more sugar to compensate for the reduction in fat. Keep this in mind!
· Apples, pears, oranges, and melons are great fruit options that have a relatively long shelf life, so you can fill up your fridge and be good for the week! Pair these fruits up with some lowfat Greek yogurt, almond butter, or mix with cottage cheese and spread on some multigrain toast, for a quick and easy healthy snack!
· Fresh veggies are the way to go! Winter squashes, beets, endive, cauliflower, string beans, carrots, and so much more are in abundance during the winter months. Stock up, and grill some fresh veggies tonight to serve alongside some lean protein such as salmon or chicken. Use tonight's veggie leftovers tomorrow in a rich and hearty winter soup! The possibilities are endless!
3. Stay Warm But Stay Fit! Finally, once you've conquered your food plan, make sure to keep up with your exercise routine. Many of us easily justify staying under the covers with some hot cocoa on a cold, snow day, but too many wintery days in a row can reap havoc on your fitness plan! “Take charge of your body, and set realistic goals. Don't plan to run outdoors if you know you hate the cold. Join a gym, pop in a workout DVD at home, or if you are an outdoors person (even in the winter), dress appropriately, and get out there! Do what you love, and love what you do, and your mind and body will surely thank you!”
Beauty Spring Cleaning in January
For many, 2014 will mean a new year to revamp the old you into something new and fabulous. Whether you’re looking to completely overhaul your look or just polish up your existing beauty, Dr. Aurora DeJuliis, MD, anti-aging specialist and medspa owner in Montclair, NJ has great options to help accomplish your beauty makeover goals in the New Year. www.auroradejuliismd.com
Sunscreen, the Most Important Tool in Your Beauty Arsenal...Every Year
“The importance of sunscreen cannot be understated, as it helps keep ultraviolet rays - UVA and UVB - from damaging the skin,” says Dr. DeJuliis “UVB is responsible for sunburn, while UVA has more long-term damaging effects, like wrinkling and premature aging.” The only problem is, most people only use sunscreen when they feel they need to, like when they go swimming or to the beach. According to Dr. DeJuliis, UV rays are just as harmful during the winter as they are in the summertime. If you spend days working indoors, know that UVA rays can penetrate window glass, which means you are exposed during your drive to work and even at your desk, if your office is filled with natural light. And though you might not think it, UV rays are especially harmful on snowy days, since the rays - and potential skin damage from the sun - are multiplied by the reflective nature of the snow.
“If remembering to put on sunscreen sounds too hard to remember, take simple steps like placing a note on your bathroom mirror to remind you to put your sunscreen on,” recommends Dr. DeJuliis. Another tip: put your sunscreen on by mixing it with your daily lotion, or by purchasing lotions that contain sunscreen. Keep your sunscreen bottle in the bathroom where it is clearly visible, and always cover your entire body with sunscreen, particularly the nose, ears, and other protruding facial areas that can contract harmful rays the most. In having sunscreen already present in your daily moisturizer, you can remember to put on sunscreen daily without really thinking about it.
Time to Breakup with Your Makeup
Now is a great time to go through your makeup products and discard ones that have been left open, or have been in use for over three months. “This will prevent the accumulation of bacteria and fungi in your creams, serums, and foundations,” advises Dr. DeJuliis. “Also, NEVER share skincare or makeup products. Any lipstick or makeup product that may have been shared during a girls’ night out should be discarded.”
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- Removes Face Makeup
- Removes Eye Makeup
- Removes Lipstick
- Alcohol and Paraben FREE
How to Keep Your New Year’s Fitness Resolution with a Positive Attitude
“The number one reason why people do not keep their resolutions is because such resolutions are unrealistic and based on what they think they “should” be doing,” says Dr. Scott Weiss, a New York City a board certified athletic trainer, licensed physical therapist and exercise physiologist. In 2012, Scott was selected to be a member of the United States sports medical team for the Olympic Games in London where he provided emergency medical and physical therapy services to the U.S. Sailing Team. He also served as part of the USOC sports medical team in the 2004 Athens and 2008 Beijing Games. www.Bodhizone.com
“Research has shown that the greatest success comes when we set short-term, realistic, behavioral goals — based on what we have been doing previously — that will gradually lead to sustainable change,” says Dr. Weiss.
Make Your Goals Attainable. According to Dr. Weiss, making a promise to yourself that you don’t keep chops away at your self-esteem. One way of making it more attainable is to break down your goal into parts. There is nothing wrong with making smaller milestones as they will all add up to a big one soon.
Don’t Make It a Secret. Make yourself more accountable by not keeping your resolution a secret. Tell your friends, co-workers and family as they can help keep you stay on top of it or even hire a trainer. Not many people go it alone.
Make a Commitment to Move Your Energy Around Every Day! Whether it’s simple stretching, taking a yoga class or a long walk; or some yard work around the house - always keep moving! Make a resolution that asks requires you to ask yourself everyday “what did I do today to move my energy around?” This simple statement has the power to move you. Try it.
How to Survive an Overcrowded Gym in the New Year
If you’re a frequent gym goer than joining a gym will not be a New Year’s resolution for you this year. However, for millions of Americans losing weight and getting in shape are some of the most popular New Year's resolution list toppers; as a result, gym memberships skyrocket in January. Unfortunately, for current members, that will mean waiting lines by the treadmills, overcrowded locker rooms and full to the brim spin classes. Here are some tips from New York based certified personal trainer Mike Giliotti to help the fitness aficionado navigate through the crowds and maintain their fitness plan for 2014! www.MikeGiliottiFitness.com
Avoid peak hours. Most people exercise before or after work, so try to avoid those times. “Get up extra early to be there right when the doors open, or figure out a way to squeeze in q workout during your lunch break,” advises Mike.
Make a Resolution to Change Up Your Cardio. Lines for treadmills, ellipticals, and stationary bikes are the worst during this time of year – and forget about the 30 minute time limit. “If cardio is one of your must-dos at a gym, make a resolution to go machine-free until the crowds die down – usually around February,” says Mike. “Try going for runs outside – maybe around your gym’s neighborhood. Many parks have outdoor running tracks too.”