Allergies Got You Down??

Springtime allergies are starting up again... don't let them get you down!  Here are a few good tips for nipping them in the bud early...

1.  Reduce your exposure to allergy triggers

• Remove clothes you've worn outside
• Shower before bed to rinse pollen from your skin and hair
• Don't  hang laundry outside; pollen can stick to sheets and towels

2.  Take extra steps when pollen counts are high 

• Check for pollen forecasts and current pollen levels (find apps and widgets here)
• Close doors and windows at night or any other time when pollen counts are high

3.  Keep indoor air clean

• Use the air conditioning in your house and car
• Try a filter in your bedroom

4.  Try an over-the-counter remedy

• Oral antihistamines (a drug that inhibits some of the histamine that your body produces-the natural response in an allergic reaction is to make histamine), decongestants, and nasal sprays can help ease allergy symptoms (it is best to ask your pharmacist)

5.  Revamp your diet

• Carrots, spinach, mangoes, tomatoes, and other green vegetables that are high in vitamin A may work as a natural antihistamine
• Avoid alcohol and histamine containing foods (wine is particularly bad along with cheese, pickles, and sauerkraut due to the aging and fermentation processes
• Avoid yeast (give up your bread!)
• Eat foods rich in omega-3 fatty acids - these help to fight inflammation and can be found in cold-water fish, walnuts and flaxseed oil, etc.

6.  Clean out your sinuses 

• Use a good old fashioned Neti Pot

What do you do when your spring allergies get the best of you??

Are Fashion Models "Too Skinny"?

A new, controversial Israeli law has taken effect as of Jan 1, 2013.  The law bans models who are "too skinny" in an effort to focus on health and wellness.  In a perfect world, I think the idea is great... but will it hold its weight?

The law requires models to prove they have maintained a Body Mass Index (BMI) of at least 18.5 for 3 months prior to a fashion shoot or show.  This means that a 5'8" woman can weight 119 pounds minimum or a model who is 5'10 can be no less than 129 pounds.  The law also requires advertisers to disclose if they have retouched or doctored the photos.

I could not be more thrilled with this law.  I truly believe that young innocent women look up to fashion models and try to emulate their look, style, and of course, their thinness.  Another point to look at, it takes the pressure off the model herself.  Instead of "dieting to death", a model can focus on a healthy, balanced diet and exercise to get the look they want.  Not to mention, most models are still kids themselves, a lot even being under 16!  I only wish we knew how often these lovely young women have honestly been told... "you just need to lose a few more pounds"... but do they really??

Despite all of us who want to congratulate and provide praise for this act, it has also brought a lot of controversy. Some critics say that this law is misguided and is focusing on weight instead of health.  They say it is doomed to fail due to the muscle of the fashion industry.  

Unfortunately designers are the true artists and they want to see women who look like young boys and it will take an awful lot to change their vision.  Can we change their minds with a law?

Even if the media is not the reason of so many cases of Anorexia and Bulemia, can't this law only help in the fight to help those with an eating disorder?  I know this is only a step in the right direction, and the next thing to do would be to educate the population, but so far that approach just hasn't worked yet either.

So what do you think... Are models too skinny?  Are the underweight women shown in the media serving as the main role model for innocent young people?  And do you think that a fashion model should be required to maintain a minimum weight and should even be turned away in the event of being "too skinny"?

oxox, Em

*pictures from google

Finding Happiness

Many people appear to be happy on the outside, but how many people do you truly meet that change your life?  How many of those that have the initial appearance of happiness actually radiate light and joy.  Can those individuals actually brighten up a room just by walking in it?  It is something that we all strive for and is even often how we determine our success, but what we don't realize, it is not as simple as finding a new job, or meeting that perfect partner, or living a life through kids, friends, or family, but it is a mindset.  When you find your mindset, you can honestly say you are not happy because you bought that new pair of shoes and you don't rely on that big promotion, but you are happy for no reason at all.  

So how do you perceive life?  What do these specific individuals do differently to be happy in each and every situation they are in.  It's not their cultural background or if they are wealthy, and their happiness doesn't depend on other people, but it is their perspective on life.  Although I do not think I've mastered the art of being happy (at least for no reason), I know there are key points I can work on.  I think that with practice and patience, anyone can turn around their perspective, and even their life.  Here are a few things to get you thinking on your perspective.

1.  Look for the lesson:  I truly believe that everything happens for a reason (yes, I know it is a bit cliche), but without this mindset we tend to play the blame game and hold the victim card.  We can always wonder, "Why me" or "Can a just catch a break"; but next time you are in a particular situation, instead ask yourself, "What can I learn from this experience?"  You will almost always come out a better person.

2.  Find your religion and Higher Power:  Whether it is God or not, maybe it is nature itself, take time for meditation, reflection, and connect with your Higher Power.  I do not understand how someone could think that their life is pure coincidence.   I enjoy using my connection with God to find my purpose on Earth and I will live each day trying to fulfill it.

3.  Find passion out of little things:  Is there a few small things that make your heart sing?  Something so small yet it brings you true happiness.  Maybe it's a love of dancing that makes you feel free or an interest in a sport.  Take that passion to the next level and lose the fear of trying and failing.  If it truly makes you happy, can you honestly fail?

4.  Stop having FEAR:  Stop the fear of rejection, fear of failure, or fear of judgement and start feeling fear of regret.  Yes, you may have to step out of your comfort zone to find success, but what lies at the end will completely override that feeling of being afraid.  The more you try new things, the more you will find comfort in that exhilarating ride of moving from comfort to the unknown.  Do not let your fear stop you from doing what you love.

5.  Focus on the solution, not the problem:  A lot of the time we catch ourselves putting our energy into complaining about a particular problem, but what if we focused all of our energy on finding the solution?  Work toward solving the problem, and you will find a sense of fulfillment.  You will expand yourself by using your imagination and being creative.

6.  Take care of yourself (body) first:  Although this seems completely self-explanatory, this one always gets pushed to the back burner.  When your body is well nourished with a balanced nutrition and exercise is a regular part of our routine, our mind-body relationship will be in sync.  You must take care of one to be healthy in the other.

7.  Give yourself the break you need:  Quit beating yourself up so much and learn to forgive.  Do you forgive others or hold grudges?  If you answered forgiveness, then do the same for yourself.  Instead of feeling guilty for actions that may have been done in the past, allow yourself to feel the emotions and move on.  We can not change the past, so quit reliving those little things that you may not be proud of and move towards happiness.  You will not truly be able to find it until you let those go.  You are a human who makes mistakes, allow yourself to make them, but also decide how you will respond.  Learn from those mistakes and move forward.  Always live in the present moment.

8.  Finally, LOVE:  Love yourself, love nature, love God, love people, love life.  This is something that I have not always allowed myself to do, but something I will continue to practice.  Whether you share it by helping others, offering a smile as you pass by, or by just putting the effort into loving yourself, your peace will show outwardly in the sense of respect.  Remember that nobody is perfect, but that is what makes each of us who we are.  Start by having respect for those around you and remember that everyone is fighting their own battles.  You will never know someone until you have walked a mile in their shoes.

oxox, Em

Challenge Yourself: 2

This last week I focused on my physical features and my stats.  I wanted to see where I was starting and give myself a good idea of how much work I want to get done.  For me, weight is not currently an issue.  I am happy with my body, but I think everyone looks for improvements.  My dream body is one where I feel confident and happy in my own skin.  Now I understand this means something different for everyone; but for myself, I want to decrease my overall body fat while maintaining my weight.  I know this isn't something I will be able to do overnight, so I will track my progress once a week and assess where I may need to tweak my short term goals.

This week my focus is on Motivation.  Motivation is a psychological feature that arouses someone to act toward a desired goal, could be anything that elicits, controls, or sustains certain goal directed behaviors.  A perfect example is hunger.  Hunger drives and motivates you to eat.  But what motivates us to better ourselves when it isn't a natural response?  Competition and rewards are unarguably some of the biggest extrinsic motivators for individuals trying to reach a goal.  But what about those who have the goal of climbing Mount Everest with their son, or living long enough to see grandkids.  What about those who are trying to reduce their risk for Diabetes, or are just trying to look great in a swim suit... are these reasonable goals?  YES!  A motivator to you, may not be a motivator for someone else... but that is the beauty of what drives and moves you!  Find something that will be meaningful and long-lasting that will take you to the end.

What is your main motivation to make a change and better yourself?

My motivation comes from competition with myself.  I love to compete in events in order to improve previous times and to see how far I can push myself.  I enjoy running in races with the distance of 5k, 10k and I have even done 2 half marathons.  In the past year, I found myself with the opportunity to buy a road bike and the interest for a triathlon has sparked (as I used to be a competitive swimmer in high school).  8 months ago I moved from North Dakota to Massachusetts and it has been 11 months since my last race and it is definitely time to put my competitive edge to the test.  My motivator will be to compete in a half marathon in the next year and better my time of 1 hour:52 seconds.  Now that I've said it to you, it is real, and I am committing to the event.  I look forward to sharing this journey with you.  What is your main motivator to change?

I want to leave you today thinking about what motivates you, no matter what your goal may be.  Here is some great advice to setting your goal and finding motivation that moves you.
oxox, Em

•  Make mini milestones. Break your weight-loss goal into 10-pound blocks. 
• Keep your eye on the prize. Tape a list on your fridge of what you want to accomplish, like fitting into your size-8 jeans or running a mile without stopping. 
• Create incentives. Give yourself a dollar for each pound lost. Use the money to treat yourself to a new sweater or spa treatment. 
• Buy fitted clothes. Avoid expandable elastic waists that don't let you feel or see those extra inches creeping up on you. 
• Know you're not alone. Don't be afraid to join a health club because of your size. You'll find a range of body types at the gym. 
• 
  

  Get an affordable personal trainer. Hire one with a group of friends and split the cost-- you'll save money and learn how to burn more calories from a professional. 
• 
  

  Join a gym near your office. Exercising during your lunch break or after work will be much more convenient. 
• Pay for a 10-pack of workout classes upfront. That way, you'll have to go or your money will be wasted. 
• Seek motivation on the Internet. Get 24/7 support with an online weight-loss group.  Exchange messages, recipes, even exercise tips with other readers at sites like sparkpeople, loseit, caloriecoutner, etc...
• 
  

  Power up with a partner. Enlist the help of a friend to cheer you on when motivation gets tough. 
• Don't be deprived. Treat yourself to a small portion of something sweet each day so you won't crave it and binge later. 
• 
  

  Crunch the numbers. Know the calorie counts of your favorite meals, snacks and drinks. Resolve to make your daily calorie intake a healthy 1,500. 
• 
  

  Make smart eating easy. Start your own file of healthy recipes you've created or picked up from books and magazines. 
• 
  

  Save the best for last. If you taste food while making dinner, you can take in a huge amount of calories without realizing it; wait until you sit down to eat. 
• Write before you bite. Keep a journal of everything you put in your mouth. You'll think twice before you eat if you know you have to write it down. 
• Sign up for a run/walk event or bike race. The competition will help you work harder and you'll make fitness-minded friends. 
• 
  

  Change with the seasons. Snowshoe in the winter, swim in the summer and bike in the spring. Different workouts will keep you challenged. 
• 
  

  Cultivate your green thumb. Burn 254 calories per hour by doing your own yard work. You can also stock up on veggies by growing them in your garden. 

*Advice and comments from readers of Shape that have found great success in reaching their weight-loss goals.

No Sweat: Exercise Your Skin

The skin is the largest organ in the human body, and when it comes to being fit and sexy, although being a key piece, it is often overlooked!  There are many things that can have a detrimental effect on the condition of our skin such as stress, hormones, food, and sunlight; however, exercise may be just the right tool in your quest for beautiful skin.

Let's look to one of the main causes of a poor complexion: STRESS.  Stress causes the body to create and release cortisol, increasing oil production in the skin and resulting in acne.  How can exercise help you ask?  Exercise is a great way to relieve stress and reduce cortisol levels.  

Another cause of skin problems can be inflammation.  Along with acne, this can also cause redness and dull looking skin.  Here the exercise makes you sweat which will actually help to purge toxins, resulting in skin that is smoother and more even.  

Overall, regular physical activity will cause blood flow to regulate the skin and help tighten problem areas all over the body, reducing the appearance of loose skin and cellulite.  The increased flow of oxygen along with the production of good oils brings more nutrients to the skin's surface also creating healthier and more resilient skin which will help you bounce back from breakouts more quickly.

There are a few things to consider when exercising to ensure your best looking skin.

• If exercising outside, always use a sunscreen.  Sunlight exposure may cause wrinkles and other unsightly skin blemishes along with increasing your risk for skin cancer.
• Properly hydrate yourself with water or a low-cal sports drink to ensure better blood flow to the skin.
• Never wear makeup when exercise.  Makeup, along with dead skin cells... which we all have, will cause our pores to clog and may form acne.  
• Always wash your face immediately after exercise.  Studies show that most people do not shower right after exercise.  This leaves us with bacteria sitting all over our bodies during that time.  Along with acne, this is what makes us smell... eww!
• Touching your face can transfer oil and bacteria to the skin (bacteria thrive in moist, humid environments like the gym).  This can lead to acne flare-ups.  If you need to wipe excess sweat, blot your skin with a clean, dry towel and avoid rubbing or wiping with your hands, shirt or towel.
• Finally, if you are playing sports and use any type of gear, clean it as best as you can after each use to prevent build up of sweat, dirt, and bacteria.  This includes helmets, pads, etc.

Exercise promotes positive skin health even though it is not considered part of our workout program.  Being active and fit has many rewards beyond feeling better; it allows our complexion to look and feel fabulous too!