Today is the last day of 2013, and the concept of New Year's Resolutions is all over TV, radio, magazines, newspapers, etc. If you are planning to make a resolution or two, in order to maximize your chances of actually keeping them:
1. Make sure your resolutions are realistic and specific. For example, instead of "get more exercise," which is somewhat vague, you might resolve to "walk at least three times a week."
2. Write down your resolutions. Studies show we are more likely to carry through with things we write down.
3. Share your resolutions with someone who will help keep you accountable.
If you want to make some positive changes for 2014 but don't know what your resolutions actually are, here are some ideas...
For Dog Lovers
Resolve to...
1. attend a canine CPR/First Aid Class sometime before the end of 2014
2. take your dog for regular walks. Twice a day for at least 30 minutes each time is a good rule of thumb for an average, healthy adult dog. For more ideas, click here.
3. make your own wholesome treats at home. Ingredients could include pumpkin, green beans, broccoli stems, blueberries, chicken broth, beef broth, plain yogurt, etc. Be sure to check with your vet regarding what foods are safe to feed to your dog(s) before concocting your own treats.
4. take your dog on weekly adventures. Think dog parks, nature walks, Petco/Petsmart, etc.
5. go Cruelty-Free
6. enroll in a training class sometime before the end of 2014. Even if you and your dog have already completed a basic obedience class, consider enrolling in a Canine Good Citizen course, an agility class, etc. There are some pretty insane dog sports out there now--chances are, you will be able to find something you and your dog will love.
For Weight Loss
Resolve to...
1. eat more fiber and less fat. Think fruits, vegetables, and whole grains. Try simple substitutions, such as eating whole grain, baked crackers instead of chips; vegetables and hummus instead of chips and dip; or frozen yogurt instead of ice cream.
2. take at least 10,000 steps a day. The average American takes only 5,000 steps a day, but the recommendation for minimum steps a day is double that number.
3. aim for at least 30 minutes of activity per day
4. eat less added sugars. Sugars that naturally occur in certain foods, such as fruit, are fine, but try to limit your intake of added sugar.
5. watch less TV, or 'actively' watch by doing crunches/lunges/squats during commercial breaks; walking up and down the steps between shows; and getting up to change the channel or adjust the volume, as opposed to using the remote.
6. to participate in at least one organized fitness activity during 2014, such as group exercise classes or a 5k run/walk.
For Giving Back
Resolve to...
1. pick one (or more) charity that represents a cause important to you and make a monthly donation
2. volunteer at least once before the end of 2014. Local animal shelters and YMCAs are always in need of volunteers.
3. smile at people in the grocery store, at the mall, at the bank--wherever you go.
For Friends and Family
Resolve to...
1. call at least one long-distance friend or family member every month. Even if you just leave a voice mail, someone will know you thought of him or her.
2. tell your family members you love them every time you see them
3. write and send Christmas letters. For ideas, click here.
For Spirituality
Resolve to...
1. acknowledge your blessings. Sometimes, it seems easier to focus on the negatives or on what we think we lack, but you are likely to find that life is actually easier and more enjoyable if instead you focus on what you do have.
2. feel grateful. When you wake up in the morning, before you even get out of bed, try to list at least three good things about the dawning day. When you go to bed at night, try to list at least three good things that happened during the day.
3. go to church.
I am sure I could sit here all day and night thinking of more ways for you to make yourself an even better you, but I think you get the idea. You might be asking yourself what my own resolutions are, now that I've told you all the things you need to change. ;-) Well, I do have one resolution, and though it goes against my advice of being specific, I do not think it contrary to my advice of being realistic. My resolution for 2014 is simply to be more thoughtful--to think a little less often of me, and a little more often of everyone else, and to act on this.
Happy New Year, may all your resolutions come true!
Tuesday, December 31, 2013
Monday, December 30, 2013
Cruelty-Free
As a pet owner (everything from fish to cats to dogs to horses), animal lover, canine agility class participant, and volunteer at a local animal shelter, an issue with which I often find myself concerned is animal testing. While debating its value in the medical field poses some challenges, the use of animals in the field of cosmetics is, in my opinion, completely unnecessary, especially in this day and age, when many of the cosmetic products we use have been around for decades, and no longer need to be tested.
If animal testing is something about which you're concerned, you're probably also concerned about the cost of purchasing cruelty-free products, as it seems there is a stigma that they somehow cost more than products that are tested on animals prior to hitting the market. You might be surprised to learn about effective and high-quality brands that do not test on animals. Listed below are some relatively inexpensive *cruelty-free options.
*Be aware that it is very difficult to know for sure whether a product has ever been tested on animals. The products below name themselves as cruelty-free, and have at one time or another met the approval of PETA. Some of the products listed below may no longer meet PETA's criteria for being cruelty-free. As a consumer, one thing you can do is read packaging carefully. Another is regularly check PETA's website. It is important to remember, however, that some of the criteria used in determining whether a company or product is cruelty-free can at times be misleading. For example, according to Mary Kay, its products made in the United States and Canada are not tested on animals. However, its products sold in China are, due to China's mandate that products be tested on animals (that, of course, is an oversimplification). While some animal advocates believe that should be grounds for Mary Kay to pull out of China, some people feel that by empowering women in the country, the company is actually helping improve human rights, which could eventually lead to an improvement in animal rights. Case in point: Determining whether or not your products truly are cruelty-free is very challenging.
For Hair
1. White Rain
2. V05 (Alberto Culver)
3. Tresemme
For Body and Makeup
1. Mary Kay
2. Burt's Bees
**Keep in mind, though, that a product label stating a certain product is cruelty-free or not tested on animals does not necessarily mean that ingredients used in the product were not tested on animals. In addition, although a particular product--like Tresemme--may not be tested on animals, the product's parent company may conduct animal testing on other products they sell. However, purchasing products with these or similar labels is a small step in the right direction.
Fast Fitness Tip: Take a walk or go for a bike ride after you eat dinner. Doing a little light exercise after you eat can help kick-start your metabolism throughout the night, as you sleep.
If animal testing is something about which you're concerned, you're probably also concerned about the cost of purchasing cruelty-free products, as it seems there is a stigma that they somehow cost more than products that are tested on animals prior to hitting the market. You might be surprised to learn about effective and high-quality brands that do not test on animals. Listed below are some relatively inexpensive *cruelty-free options.
*Be aware that it is very difficult to know for sure whether a product has ever been tested on animals. The products below name themselves as cruelty-free, and have at one time or another met the approval of PETA. Some of the products listed below may no longer meet PETA's criteria for being cruelty-free. As a consumer, one thing you can do is read packaging carefully. Another is regularly check PETA's website. It is important to remember, however, that some of the criteria used in determining whether a company or product is cruelty-free can at times be misleading. For example, according to Mary Kay, its products made in the United States and Canada are not tested on animals. However, its products sold in China are, due to China's mandate that products be tested on animals (that, of course, is an oversimplification). While some animal advocates believe that should be grounds for Mary Kay to pull out of China, some people feel that by empowering women in the country, the company is actually helping improve human rights, which could eventually lead to an improvement in animal rights. Case in point: Determining whether or not your products truly are cruelty-free is very challenging.
For Hair
1. White Rain
2. V05 (Alberto Culver)
3. Tresemme
For Body and Makeup
1. Mary Kay
2. Burt's Bees
**Keep in mind, though, that a product label stating a certain product is cruelty-free or not tested on animals does not necessarily mean that ingredients used in the product were not tested on animals. In addition, although a particular product--like Tresemme--may not be tested on animals, the product's parent company may conduct animal testing on other products they sell. However, purchasing products with these or similar labels is a small step in the right direction.
Fast Fitness Tip: Take a walk or go for a bike ride after you eat dinner. Doing a little light exercise after you eat can help kick-start your metabolism throughout the night, as you sleep.
Sunday, December 29, 2013
Weight Loss: Watch Out
In perusing my Sunday paper today, I came across a little section called "Tip of the Week." In light, I assume, of the many people who will likely include "lose weight" on their list of resolutions for 2014, this week's tip dealt with weight-loss scams.
In case you yourself have set a weight loss goal, I thought I would share these tips with you, in condensed form (though the original version is a pretty quick read, too). Following the five tips (below) on how to recognize weight loss scams, I have included a few ways you can lose weight the healthy way.
Five Ways to Recognize Possible Weight Loss Scams
Beware of products that...
1. claim to include a "'silver bullet'" ingredient (no explanation of what a "silver bullet" ingredient is was provided, but my interpretation would be that a silver bullet ingredient is one that will fix all your weight loss problems right away with minimal effort on your part)
2. claim to achieve permanent weight loss, or weight loss without paying any heed to your diet or eating habits
3. claim permanent weight loss, or weight loss achieved without adding any exercise to your lifestyle
4. make ingredients-based claims, which are often not scientifically supported (think acai berries, green tea extract, seaweed, etc.)
5. offer money-back guarantees or free samples, which can sometimes actually be tricky ways to trap consumers into regular payments.
Source:
Gellman, Lindsay. "Avoiding Weight-Loss Scams." The Richmond Times Dispatch. 29 December 2013. D3.
Four Tips for Healthy Weight Loss
1. You can help yourself avoid regaining weight lost by losing weight gradually, instead of too rapidly. A reasonable goal is half a pound to one pound per week.
2. The most important aspect of any goal is its "achievability." One way to increase your odds of successful weight loss is to make sure your goal is realistic and specific. To say you want to "lose weight" could mean one pound or 100 pounds--and in how much time? A better goal might be something like, "I want to lose X pounds in the next six months," or "I want to lose one pound per week each week of 2014."
3. If you want to reduce your weight, you should probably also reduce your fat intake. Try replacing fatty snacks like chips and cookies with vegetables, fruits, yogurt, etc. For example, instead of indulging in chips and dip, try carrot sicks or cucumbers and hummus. Instead of eating a few cookies, try a chocolate or cinnamon rice cake. For more ideas on healthier ways to satisfy a sweet tooth, see The Chocolate Craving and The Chocolate Craving: Take Two.
A good rule of thumb for selecting foods that contain less fat is to avoid foods that offer more than three grams of fat per 100-calorie serving.
4. Eating foods that contain high levels of fiber not only benefits your digestion, but also helps you feel full, and thus eat less. Look to add more whole-grain foods (whole grain should be the first ingredient listed) to your diet, as well as more fruits and vegetables.
Source:
The CareWise Guide: Self-Care from Head to Toe. Academia Press: Seattle. 2002.
In case you yourself have set a weight loss goal, I thought I would share these tips with you, in condensed form (though the original version is a pretty quick read, too). Following the five tips (below) on how to recognize weight loss scams, I have included a few ways you can lose weight the healthy way.
Five Ways to Recognize Possible Weight Loss Scams
Beware of products that...
1. claim to include a "'silver bullet'" ingredient (no explanation of what a "silver bullet" ingredient is was provided, but my interpretation would be that a silver bullet ingredient is one that will fix all your weight loss problems right away with minimal effort on your part)
2. claim to achieve permanent weight loss, or weight loss without paying any heed to your diet or eating habits
3. claim permanent weight loss, or weight loss achieved without adding any exercise to your lifestyle
4. make ingredients-based claims, which are often not scientifically supported (think acai berries, green tea extract, seaweed, etc.)
5. offer money-back guarantees or free samples, which can sometimes actually be tricky ways to trap consumers into regular payments.
Source:
Gellman, Lindsay. "Avoiding Weight-Loss Scams." The Richmond Times Dispatch. 29 December 2013. D3.
Four Tips for Healthy Weight Loss
1. You can help yourself avoid regaining weight lost by losing weight gradually, instead of too rapidly. A reasonable goal is half a pound to one pound per week.
2. The most important aspect of any goal is its "achievability." One way to increase your odds of successful weight loss is to make sure your goal is realistic and specific. To say you want to "lose weight" could mean one pound or 100 pounds--and in how much time? A better goal might be something like, "I want to lose X pounds in the next six months," or "I want to lose one pound per week each week of 2014."
3. If you want to reduce your weight, you should probably also reduce your fat intake. Try replacing fatty snacks like chips and cookies with vegetables, fruits, yogurt, etc. For example, instead of indulging in chips and dip, try carrot sicks or cucumbers and hummus. Instead of eating a few cookies, try a chocolate or cinnamon rice cake. For more ideas on healthier ways to satisfy a sweet tooth, see The Chocolate Craving and The Chocolate Craving: Take Two.
A good rule of thumb for selecting foods that contain less fat is to avoid foods that offer more than three grams of fat per 100-calorie serving.
4. Eating foods that contain high levels of fiber not only benefits your digestion, but also helps you feel full, and thus eat less. Look to add more whole-grain foods (whole grain should be the first ingredient listed) to your diet, as well as more fruits and vegetables.
Source:
The CareWise Guide: Self-Care from Head to Toe. Academia Press: Seattle. 2002.
New Year's Resolution: The Christmas Letter
You might be wondering why I chose to write about the Christmas letter after Christmas. Because, my friends, believe it or not, I am convinced that now--while we are on our way to next Christmas--is the best time to begin the letter that will relate your year in review come next December.
Let me start off by saying that I love to get Christmas cards in the mail. The festive greetings always make me feel thought-of and loved. Plus, I love to look at the artwork; read the witty, sentimental, or poetic greeting inside; and see the cards all over my house--on top of the fridge, on the mantle, on top of the entertainment center, on top of the antique ice chest...I may even make a sort of garland out of them next Christmas. Yes, I love getting Christmas cards. But I love getting Christmas letters. The sad part is, very few people send them anymore.
So, my proposal to you is that in 2014, you resolve to write a Christmas letter. There are many fun, creative, and easy ways to do so--and many reasons to do so, as well. Below, I list just a few of them.
Why Write a Christmas Letter?
1. Reflection
Composing a Christmas letter allows you to reflect on your year--everything you have accomplished, hardships you have overcome, goals you have achieved, milestones you have reached, fond memories you have made. This fosters a sort of gratitude and a sense of pride and accomplishment. Generally, we focus on the good in a Christmas letter, so writing one can help us see the good that we may sometimes overlook in our lives.
2. Reference
If you keep one copy of every Christmas letter you write, it is easy to go back and find out what year you got your first dog, what year your best friend got married, what year you bought your first car--maybe even what your third child's first word was, etc. It ends up creating a little history of your family, updated yearly.
3. Memory Lane
It can be really fun to go back and read Christmas letters from years' past and remember the good times you have had with your friends and family. In fact--that would be a fun Christmas tradition. You could gather your family together on Christmas Eve and re-read at least one Christmas letter from the past. It would likely spark other memories you haven't thought of in a while!
4. Keeping in Touch
A Christmas letter can be a great way not only to let people know you are thinking of them at the holidays, but also to let them know of the major goings-on in your life over the last year. With Twitter, Instagram, Facebook, and all the other social media we have at our disposal, we can easily take for granted that everyone we know knows everything we have going on. Read a Christmas letter or two. You might be surprised how much you didn't know about a friend or family member's past year.
How To Write a Christmas Letter
1. Chronologically
One way to go about the Christmas letter is to simply go through month by month and include the highlights of each month. Chronological letters are fairly easy to compose, because all you have to do is flip back through your calendar or planner and find the events you deem worthy of inclusion. To make it even easier, start early, in January.. As each month progresses, highlight, underline, or "star" any events you think you may want to include in your Christmas letter. At the end of each month, write a portion of your Christmas letter. This way, come December, your letter is already composed--and you composed it while all the events were still fresh in your mind.
2. Categorically
You can organize your Christmas letter by categories, such as Family, Community, Work, Travel, Fitness, Friends, Education, Goals, Home, etc. To choose your categories, think about the most important elements of your life. In my Christmas letter for 2013, I included three categories: Family, Friends, and Travel; Work and Community; and Fitness.
3. Poetically
This year, I got two Christmas letters formatted as poems. Both were acrostic poems and both rhymed! I was pretty impressed. I am not quite ambitious enough--at least not yet--to attempt this feat, but if you want to get creative and challenge yourself a little, a Christmas letter-poem might be the way to go. Here are some suggestions:
1. Write a Christmas letter using the same rhythm, rhyme scheme, and structure as "The Night Before Christmas," beginning, of course, with the line, "'Twas the night before Christmas..." You can start there, and work your way backwards through the year. (I'm pretty proud of this idea, actually, and might try it...)
2. Write an acrostic poem that highlights the year's milestones. Here are some phrases to get you started:
Christmas
Merry Christmas
Happy Holidays
Seasons Greetings
Ba-Humbug
Jesus Christ
Noel
Feliz Navidad
Happy New Year
Joy
Angels
Bethlehem
Santa Claus
North Pole
Let me start off by saying that I love to get Christmas cards in the mail. The festive greetings always make me feel thought-of and loved. Plus, I love to look at the artwork; read the witty, sentimental, or poetic greeting inside; and see the cards all over my house--on top of the fridge, on the mantle, on top of the entertainment center, on top of the antique ice chest...I may even make a sort of garland out of them next Christmas. Yes, I love getting Christmas cards. But I love getting Christmas letters. The sad part is, very few people send them anymore.
So, my proposal to you is that in 2014, you resolve to write a Christmas letter. There are many fun, creative, and easy ways to do so--and many reasons to do so, as well. Below, I list just a few of them.
Why Write a Christmas Letter?
1. Reflection
Composing a Christmas letter allows you to reflect on your year--everything you have accomplished, hardships you have overcome, goals you have achieved, milestones you have reached, fond memories you have made. This fosters a sort of gratitude and a sense of pride and accomplishment. Generally, we focus on the good in a Christmas letter, so writing one can help us see the good that we may sometimes overlook in our lives.
2. Reference
If you keep one copy of every Christmas letter you write, it is easy to go back and find out what year you got your first dog, what year your best friend got married, what year you bought your first car--maybe even what your third child's first word was, etc. It ends up creating a little history of your family, updated yearly.
3. Memory Lane
It can be really fun to go back and read Christmas letters from years' past and remember the good times you have had with your friends and family. In fact--that would be a fun Christmas tradition. You could gather your family together on Christmas Eve and re-read at least one Christmas letter from the past. It would likely spark other memories you haven't thought of in a while!
4. Keeping in Touch
A Christmas letter can be a great way not only to let people know you are thinking of them at the holidays, but also to let them know of the major goings-on in your life over the last year. With Twitter, Instagram, Facebook, and all the other social media we have at our disposal, we can easily take for granted that everyone we know knows everything we have going on. Read a Christmas letter or two. You might be surprised how much you didn't know about a friend or family member's past year.
How To Write a Christmas Letter
1. Chronologically
One way to go about the Christmas letter is to simply go through month by month and include the highlights of each month. Chronological letters are fairly easy to compose, because all you have to do is flip back through your calendar or planner and find the events you deem worthy of inclusion. To make it even easier, start early, in January.. As each month progresses, highlight, underline, or "star" any events you think you may want to include in your Christmas letter. At the end of each month, write a portion of your Christmas letter. This way, come December, your letter is already composed--and you composed it while all the events were still fresh in your mind.
2. Categorically
You can organize your Christmas letter by categories, such as Family, Community, Work, Travel, Fitness, Friends, Education, Goals, Home, etc. To choose your categories, think about the most important elements of your life. In my Christmas letter for 2013, I included three categories: Family, Friends, and Travel; Work and Community; and Fitness.
3. Poetically
This year, I got two Christmas letters formatted as poems. Both were acrostic poems and both rhymed! I was pretty impressed. I am not quite ambitious enough--at least not yet--to attempt this feat, but if you want to get creative and challenge yourself a little, a Christmas letter-poem might be the way to go. Here are some suggestions:
1. Write a Christmas letter using the same rhythm, rhyme scheme, and structure as "The Night Before Christmas," beginning, of course, with the line, "'Twas the night before Christmas..." You can start there, and work your way backwards through the year. (I'm pretty proud of this idea, actually, and might try it...)
2. Write an acrostic poem that highlights the year's milestones. Here are some phrases to get you started:
Christmas
Merry Christmas
Happy Holidays
Seasons Greetings
Ba-Humbug
Jesus Christ
Noel
Feliz Navidad
Happy New Year
Joy
Angels
Bethlehem
Santa Claus
North Pole
Thursday, December 26, 2013
A Year in Review
The end of the year is always a good time for reflection. In the case of my blog, which is still in its infancy (I think?), I decided to go back and find out which of my 57 published posts had gotten the most views since the blog's birth in April of this year. The top five most viewed posts are listed and linked below. If there's one you missed and have some interest in, just click its title and check it out. :-)
Top 5 Most Viewed Posts in 2013
1. Baby Powder and Dry Shampoo: Two of (Wo)man's Greatest (Hair) Inventions
This post was actually the first-ever on Breakneck Beauty. With 35 views, it comes in at first place. The post details ways to streamline your morning routine, style your hair, save money, save water, shorten your shower, and take better care of your hair.
2. Four-Way Tie!
There is actually a four-way tie for second place. The four second place posts, all having been viewed 25 times, are all listed below.
Taking Time for your Special Someone: Date Night
This post discusses the importance of spending quality time with your significant other, and suggests ways to do so.
Beauty Sleep
This post provides ideas on how to fall asleep faster and wake up more easily.
School Days
This post provides six ways to make your get-ready-for-school (or work) routine more efficient and less stressful.
Motivation to Move: A Higher Purpose for Exercising
This inspirational post discusses reasons for working out--reasons that go far beyond looking good in a bathing suit, and extend into your deeper, truer being.
3. Simple, Subtle, Speedy: Daytime Makeup
With step-by-step instructions and photographs, this post offers a twenty-minute routine that includes hair, skin, lips, and eyes. It boasts 23 views.
4. Thanksgiving
With 22 views, this post discusses reasons not to shop on Thanksgiving, and also features a section called "Gratitude on the Go," which offers ways to make sure you are feeling and expressing gratitude on a daily basis.
5. When do you Work Out?: Keeping your Cardio Commitments
This post addresses some of the reasons we use for not working out, and provides ways we can make sure we keep our commitment to regular exercise.
Top 5 Most Viewed Posts in 2013
1. Baby Powder and Dry Shampoo: Two of (Wo)man's Greatest (Hair) Inventions
This post was actually the first-ever on Breakneck Beauty. With 35 views, it comes in at first place. The post details ways to streamline your morning routine, style your hair, save money, save water, shorten your shower, and take better care of your hair.
2. Four-Way Tie!
There is actually a four-way tie for second place. The four second place posts, all having been viewed 25 times, are all listed below.
Taking Time for your Special Someone: Date Night
This post discusses the importance of spending quality time with your significant other, and suggests ways to do so.
Beauty Sleep
This post provides ideas on how to fall asleep faster and wake up more easily.
School Days
This post provides six ways to make your get-ready-for-school (or work) routine more efficient and less stressful.
Motivation to Move: A Higher Purpose for Exercising
This inspirational post discusses reasons for working out--reasons that go far beyond looking good in a bathing suit, and extend into your deeper, truer being.
3. Simple, Subtle, Speedy: Daytime Makeup
With step-by-step instructions and photographs, this post offers a twenty-minute routine that includes hair, skin, lips, and eyes. It boasts 23 views.
4. Thanksgiving
With 22 views, this post discusses reasons not to shop on Thanksgiving, and also features a section called "Gratitude on the Go," which offers ways to make sure you are feeling and expressing gratitude on a daily basis.
5. When do you Work Out?: Keeping your Cardio Commitments
This post addresses some of the reasons we use for not working out, and provides ways we can make sure we keep our commitment to regular exercise.
Monday, December 23, 2013
Winter Workouts: What to Wear When Temperatures Wane
The winter months are upon us, and with the new year on its way, some of you might be thinking about potential new year's resolution(s)--or maybe you're putting off doing so until after Christmas. Either way, one of your resolutions may be to exercise more (that's always a popular one.)
If you're planning to take your workout outdoors, you need to make sure you dress appropriately for the frigid temperatures.
Rule of Thumb
Dress so that you feel slightly chilly when you step outside. If you feel warm before you begin, you will likely feel too hot long before you finish. If you have a hard time motivating yourself to step outside at all when it is cold, dress in layers you can easily remove as you warm up. Generally, you will be warm after about 10-15 minutes of rigorous activity.
Here are a few other pointers:
Ears
Wear a headband or ear muffs to keep your ears warm. *Do not wear a hat or cap. You lose most of your heat through your head, and while keeping it covered may seem desirable when the temperatures dip, if you plan to engage in rigorous exercise--even in the cold--your body needs to be able to release the excess heat it will generate. Otherwise, you risk becoming overheated, despite the freezing temperatures.
*I do wear a hat if I am only walking or hiking, as these are lower-intensity activities and I do not get as warm as fast. If I am running, however, I wear a headband.
*If it is raining hard enough, I recommend wearing a baseball cap or a visor to keep the rain out of your eyes.
Core
Dress in layers. The innermost layer--the one against your skin--should not be cotton, which absorbs moisture and then holds it next to your skin, causing you to feel cool. Instead, choose an innermost layer made of fabric that will wick moisture away, helping draw sweat away from your skin.
Hands
I don't get too technical here. I just wear gloves, the thickness dependent on the temperature outside. One thing I can recommend is to make sure that at intervals, you wiggle your fingers and/or clench and unclench your fists a few times. Keeping your fingers moving now and again can help keep the blood flowing strongly to them, and thus help keep them warm(er).
Dr. Delia Roberts recommends wearing "breathable, water-resistant shells over regular gloves."
You might also like:
Motivation to Move: A Higher Purpose for Exercising
When Do You Work Out?: Keeping Your Cardio Committments
(Attr)active Wear
Sources:
Roberts, Delia. "Heating Up Cold-Weather Workouts." Healthy Living Made Simple.
November/December 2013. Pgs. 28-29.
If you're planning to take your workout outdoors, you need to make sure you dress appropriately for the frigid temperatures.
Rule of Thumb
Dress so that you feel slightly chilly when you step outside. If you feel warm before you begin, you will likely feel too hot long before you finish. If you have a hard time motivating yourself to step outside at all when it is cold, dress in layers you can easily remove as you warm up. Generally, you will be warm after about 10-15 minutes of rigorous activity.
Here are a few other pointers:
Ears
Wear a headband or ear muffs to keep your ears warm. *Do not wear a hat or cap. You lose most of your heat through your head, and while keeping it covered may seem desirable when the temperatures dip, if you plan to engage in rigorous exercise--even in the cold--your body needs to be able to release the excess heat it will generate. Otherwise, you risk becoming overheated, despite the freezing temperatures.
*I do wear a hat if I am only walking or hiking, as these are lower-intensity activities and I do not get as warm as fast. If I am running, however, I wear a headband.
*If it is raining hard enough, I recommend wearing a baseball cap or a visor to keep the rain out of your eyes.
Core
Dress in layers. The innermost layer--the one against your skin--should not be cotton, which absorbs moisture and then holds it next to your skin, causing you to feel cool. Instead, choose an innermost layer made of fabric that will wick moisture away, helping draw sweat away from your skin.
Hands
I don't get too technical here. I just wear gloves, the thickness dependent on the temperature outside. One thing I can recommend is to make sure that at intervals, you wiggle your fingers and/or clench and unclench your fists a few times. Keeping your fingers moving now and again can help keep the blood flowing strongly to them, and thus help keep them warm(er).
Dr. Delia Roberts recommends wearing "breathable, water-resistant shells over regular gloves."
You might also like:
Motivation to Move: A Higher Purpose for Exercising
When Do You Work Out?: Keeping Your Cardio Committments
(Attr)active Wear
Sources:
Roberts, Delia. "Heating Up Cold-Weather Workouts." Healthy Living Made Simple.
November/December 2013. Pgs. 28-29.
Thursday, December 19, 2013
Step-by-Step Eye Makeup
The below eye makeup routine, which features a shape, can be completed with any color scheme you desire. Shown below are Mary Kay Mineral Eye Color in Moonstone, the darkest shade in the Eye Studio by Maybelline Green with Envy (40) palette, Cover Girl Pencil Eyeliner in Black, and Mary Kay Ultimate Mascara in black. The important thing to remember is to use the lighter eyeshadow over the whole lid and the darker eyeshadow to draw the shape.
Step 1
Apply the lighter of your two shadows to entire eyelid, from lash line line to eyebrow. Then, use your darker shadow to draw the shape, as shown below.
Step 2
Using a small eye makeup brush, lightly blend the darker shadow into the lighter shadow, without completely erasing the shape. You just want to make the lines a little softer and the shape a little more subtle.
Step 3
Apply eyeliner to top lash line. (If you want your eyes to have even more shape and definition, you can also line the bottom lid in black.)
Step 4
Apply mascara to top and bottom lashes, using tips featured in Five Mascara Tips.
Below, you can see a comparison of the eyes before and after makeup application.
 | ||||
| Above are the eyes devoid of any makeup. |
Apply the lighter of your two shadows to entire eyelid, from lash line line to eyebrow. Then, use your darker shadow to draw the shape, as shown below.
Using a small eye makeup brush, lightly blend the darker shadow into the lighter shadow, without completely erasing the shape. You just want to make the lines a little softer and the shape a little more subtle.
Apply eyeliner to top lash line. (If you want your eyes to have even more shape and definition, you can also line the bottom lid in black.)
Step 4
Apply mascara to top and bottom lashes, using tips featured in Five Mascara Tips.
Wednesday, December 18, 2013
Shaving Basics: Seven Tips to Save your Shave
1. Just as with washing your face (see Washing Your Face: What You Didn't Know You Didn't Know), the optimal time for you to shave is at the end of your shower, when your pores have been opened from the exposure to warm water.
2. If you use a shave gel or foam, allow it to sit on your skin for a minute before you begin shaving. Doing so can add moisture to your skin (if your gel/foam contains a moisturizer), as well as help further soften the hair before you shave.
3. When you experience pulling or have to go over the same areas more than one time, it is time to change your razor blade.
4. For particularly sensitive areas, such as arm pits or the bikini line, you can reduce irritation by shaving with the grain instead of against it, or even shaving perpendicular to the grain. You may not achieve as close of a shave, but you will minimize skin irritation.
5. Use one, even stroke, as opposed to multiple strokes across the same area.
6. Contrary to common sense, if you experience in-grown hairs, Dr. Dover, a dermatologist and co-director of SkinCare Physicians, actually recommends shaving more--not less--often, because "a consistent daily routine doesn't give the hairs a chance to become ingrown."
7. After you shave, rinse the area with cold water. Doing so can provide relief from cuts, nicks, or razor burn, as well has help close the pores.
For more information on this topic, you may also want to check out Bikini Line Blues.
Source:
Dover, Jeffrey S. "Shaving 101." Healthy Living Made Simple. November/December 2013. P. 47.
2. If you use a shave gel or foam, allow it to sit on your skin for a minute before you begin shaving. Doing so can add moisture to your skin (if your gel/foam contains a moisturizer), as well as help further soften the hair before you shave.
3. When you experience pulling or have to go over the same areas more than one time, it is time to change your razor blade.
4. For particularly sensitive areas, such as arm pits or the bikini line, you can reduce irritation by shaving with the grain instead of against it, or even shaving perpendicular to the grain. You may not achieve as close of a shave, but you will minimize skin irritation.
5. Use one, even stroke, as opposed to multiple strokes across the same area.
6. Contrary to common sense, if you experience in-grown hairs, Dr. Dover, a dermatologist and co-director of SkinCare Physicians, actually recommends shaving more--not less--often, because "a consistent daily routine doesn't give the hairs a chance to become ingrown."
7. After you shave, rinse the area with cold water. Doing so can provide relief from cuts, nicks, or razor burn, as well has help close the pores.
For more information on this topic, you may also want to check out Bikini Line Blues.
Source:
Dover, Jeffrey S. "Shaving 101." Healthy Living Made Simple. November/December 2013. P. 47.
Sunday, December 15, 2013
The Chocolate Craving: Take Two
It's no secret. I love chocolate. And this time of year, there are even more tempting goodies around than usual.
To be honest, I see nothing wrong with a little indulgence every now and then (as in dessert after both lunch and dinner...every day). But sometimes, a little self-control might be in order.
I've done a post on health-conscious ways to satisfy your chocolate craving before (you can check it out at http://breackneckbeautywellnessforwomen.blogspot.com/2013/05/the-chocolate-craving.html), but since then, I have come across even more ways to satisfy that undeniable craving for cocoa. In most instances, I'd be lying if I told you the below foods were healthy options, but they are healthier alternatives to eating, say, a piece of chocolate cake or a candy bar.
Craving: Chocolate Cookies
Solution: Kashi Chocolate Almond Butter Cookies
I would have included pictures here, but I already ate all these delectable little whole-grain cookies. One cookie boasts 10 grams of whole grain per serving, 4 grams of fiber, 3 grams of protein, and 5 grams of fat. You can view a full list of ingredients, view photographs, and get all the nutrition facts here.
Even though the cookies are not very big, one goes a long way. The chocolate flavor is rich and decadent, and because they are whole grain, they are fairly filling. I never ate more than two in one sitting, and I was usually satisfied after one and a half.
Craving: Brownies
Solution: Kashi Soft-Baked Chocolate Squares
Made with whole grains, sweet potato, and black beans, these squares of chocolate goodness are an excellent substitute for your everyday brownie. They do not appear to be very large, but they pack a powerful punch. Sometimes, I felt full and satisfied before finishing just one.
An added bonus is the fact that they are individually wrapped, making them an easy dessert option for a brown-bag lunch.
To view the full nutrition facts and ingredients list, click here.
Craving: Pudding, Mousse, or Ice Cream
Solution: Yoplait Chocolate Mousse or Chocolate Raspberry Whipped Yogurt
There are at least two delicious ways to indulge in this dessert--another easy one for a brown-bag lunch. Option One: You can simply eat it as is right out of the fridge. Option Two: You can freeze it and eat it as frozen yogurt. If you're so inclined, you could even turn it into a sundae by adding a bit of whipped cream and a cherry or some nuts.
One of these chocolatey yogurts provides 10% of your recommended daily calcium intake and 5 grams of protein. It also, however, contains 22 grams of sugar. As desserts go, though, that's probably not too bad. For full nutritional information, click here.
Did you know...?
If you just cannot deny yourself that slice of chocolate cake or that homemade brownie, you can reduce the fat content by using applesauce or plain yogurt in place of butter.
To be honest, I see nothing wrong with a little indulgence every now and then (as in dessert after both lunch and dinner...every day). But sometimes, a little self-control might be in order.
I've done a post on health-conscious ways to satisfy your chocolate craving before (you can check it out at http://breackneckbeautywellnessforwomen.blogspot.com/2013/05/the-chocolate-craving.html), but since then, I have come across even more ways to satisfy that undeniable craving for cocoa. In most instances, I'd be lying if I told you the below foods were healthy options, but they are healthier alternatives to eating, say, a piece of chocolate cake or a candy bar.
Craving: Chocolate Cookies
Solution: Kashi Chocolate Almond Butter Cookies
I would have included pictures here, but I already ate all these delectable little whole-grain cookies. One cookie boasts 10 grams of whole grain per serving, 4 grams of fiber, 3 grams of protein, and 5 grams of fat. You can view a full list of ingredients, view photographs, and get all the nutrition facts here.
Even though the cookies are not very big, one goes a long way. The chocolate flavor is rich and decadent, and because they are whole grain, they are fairly filling. I never ate more than two in one sitting, and I was usually satisfied after one and a half.
Craving: Brownies
Solution: Kashi Soft-Baked Chocolate Squares
Made with whole grains, sweet potato, and black beans, these squares of chocolate goodness are an excellent substitute for your everyday brownie. They do not appear to be very large, but they pack a powerful punch. Sometimes, I felt full and satisfied before finishing just one.
An added bonus is the fact that they are individually wrapped, making them an easy dessert option for a brown-bag lunch.
To view the full nutrition facts and ingredients list, click here.
Craving: Pudding, Mousse, or Ice Cream
Solution: Yoplait Chocolate Mousse or Chocolate Raspberry Whipped Yogurt
There are at least two delicious ways to indulge in this dessert--another easy one for a brown-bag lunch. Option One: You can simply eat it as is right out of the fridge. Option Two: You can freeze it and eat it as frozen yogurt. If you're so inclined, you could even turn it into a sundae by adding a bit of whipped cream and a cherry or some nuts.
One of these chocolatey yogurts provides 10% of your recommended daily calcium intake and 5 grams of protein. It also, however, contains 22 grams of sugar. As desserts go, though, that's probably not too bad. For full nutritional information, click here.
Did you know...?
If you just cannot deny yourself that slice of chocolate cake or that homemade brownie, you can reduce the fat content by using applesauce or plain yogurt in place of butter.
Friday, December 13, 2013
Fit with Fido: Making the Most of a Walk with your Dog(s)
I recently read that the average, healthy, adult dog should get at least 60 minutes of exercise each day. Guess what? In a convenient coincidence, the average, healthy, adult human should ideally get at least the same. Are you and your dog getting enough?
Walk the Walk
The first step in making sure you and your canine companion(s) are getting enough physical activity is to walk together. A good starting point might be to aim for 25-30 minutes in the morning and 25-30 minutes in the afternoon or evening. In cases of extreme weather, or if you and/or your dog have health concerns, you may want to start with just 10-15 minutes per walk, and work your way up if you can.
There are many, many benefits to walking your dog on a regular basis. Here are just a few:
March
This morning when I walked my dogs, it was dark outside and only 29 degrees. After about 10 or 15 minutes, my fingers, though hidden away in both my gloves and my pockets, were painfully cold. In an attempt to get my blood flowing--and restore feeling to my fingers--I decided to march instead of just walk. Less than two blocks later, not a single part of my body was cold anymore.
Aside from helping to keep you warm on a frigid walk, incorporating bouts of marching into your dog walk has other benefits, as well:
In addition, you can help keep your heart rate up by marching in place when your dog(s) stop to sniff or go potty.
Calf Lifts
To further mix things up and use an even greater variety of muscle groups, add calf lifts into your dog walks. Whenever your dogs stop to sniff or use the bathroom, do as many calf lifts as you can. If you want to add in even more variety, you can alternate calf lifts with marching or running in place.
Doga
Many dog training facilities, gyms, etc. are beginning to realize the benefits of working out with a canine companion, and are adding innovative dog-friendly classes to their course offerings. Doga (Yoga with your Dog) is one example. The Richmond SPCA is just one example of an organization that includes such an offering.
Organized Group Walks/Runs
In Richmond alone, I can think of three different organized dog walks and/or runs, including Richmond Animal League's Strut your Mutt, Fetch a Cure's Mutt Strut, and the Richmond SPCA's Dog Jog. There are many such events throughout the country. Usually, they not only provide a way for you and your dog to be active, but also function as fundraising events for local animal shelters, dog training facilities, animal advocacy organizations, etc.
Group Ex for Dogs
Some gyms and fitness organizations are beginning to incorporate dog-friendly group exercise classes into their course offerings. In fact, there is even an organization that specializes in classes involving exercising with your dog. It was recently featured on Veria Living's Natural Companions.
Word to the Wise...
1. When planning to walk or run with your dog, start small and work your way up, in terms of pace, distance, and duration.
2. Do not start to run puppies who are too young. Doing so can cause permanent damage. Consult your veterinarian.
Want to know more?
Check out Exercise for Dogs, an awesomely informative article posted by the ASPCA.
Walk the Walk
The first step in making sure you and your canine companion(s) are getting enough physical activity is to walk together. A good starting point might be to aim for 25-30 minutes in the morning and 25-30 minutes in the afternoon or evening. In cases of extreme weather, or if you and/or your dog have health concerns, you may want to start with just 10-15 minutes per walk, and work your way up if you can.
There are many, many benefits to walking your dog on a regular basis. Here are just a few:
- 1. Helps reduce undesirable behaviors (in your dog...), such as digging, chewing, incessant barking, etc.
- 2. Helps keep you and your dog physically fit and active.
- 3. Helps reduce constipation and other digestive problems in your dog.
- 4. Is an excellent way to bond with your dog.
- 5. Helps reduce stress in both you and your dog.
- 6. Is an enjoyable way to spend time in the great outdoors with your dog.
- 7. Helps you meet your neighbors. (Trust me on this; on a daily basis in any given location--grocery store, gas station, mall, out for a run--people know who I am just because they see me walking my dogs all the time.)
- 8. I recently read (I desperately wish I could remember where) that neighborhoods in which people walk their dogs on a regular basis are perceived as being safer--and actually are safe, mainly because people who walk their dogs tend to pay attention to and notice things in the neighborhood, especially things that seem out of the ordinary.
- 9. A study conducted at Michigan State University in 2011 found that people who walked their dogs exhibited better overall health and fitness, and were more likely to meet recommended fitness benchmarks.
March
This morning when I walked my dogs, it was dark outside and only 29 degrees. After about 10 or 15 minutes, my fingers, though hidden away in both my gloves and my pockets, were painfully cold. In an attempt to get my blood flowing--and restore feeling to my fingers--I decided to march instead of just walk. Less than two blocks later, not a single part of my body was cold anymore.
Aside from helping to keep you warm on a frigid walk, incorporating bouts of marching into your dog walk has other benefits, as well:
- 1. Increase heart rate for better cardiovascular workout.
- 2. Increase heart rate for better calorie burn.
- 3. Works different muscle groups to help balance fitness routine.
In addition, you can help keep your heart rate up by marching in place when your dog(s) stop to sniff or go potty.
Calf Lifts
To further mix things up and use an even greater variety of muscle groups, add calf lifts into your dog walks. Whenever your dogs stop to sniff or use the bathroom, do as many calf lifts as you can. If you want to add in even more variety, you can alternate calf lifts with marching or running in place.
Doga
Many dog training facilities, gyms, etc. are beginning to realize the benefits of working out with a canine companion, and are adding innovative dog-friendly classes to their course offerings. Doga (Yoga with your Dog) is one example. The Richmond SPCA is just one example of an organization that includes such an offering.
Organized Group Walks/Runs
In Richmond alone, I can think of three different organized dog walks and/or runs, including Richmond Animal League's Strut your Mutt, Fetch a Cure's Mutt Strut, and the Richmond SPCA's Dog Jog. There are many such events throughout the country. Usually, they not only provide a way for you and your dog to be active, but also function as fundraising events for local animal shelters, dog training facilities, animal advocacy organizations, etc.
Group Ex for Dogs
Some gyms and fitness organizations are beginning to incorporate dog-friendly group exercise classes into their course offerings. In fact, there is even an organization that specializes in classes involving exercising with your dog. It was recently featured on Veria Living's Natural Companions.
Word to the Wise...
1. When planning to walk or run with your dog, start small and work your way up, in terms of pace, distance, and duration.
2. Do not start to run puppies who are too young. Doing so can cause permanent damage. Consult your veterinarian.
Want to know more?
Check out Exercise for Dogs, an awesomely informative article posted by the ASPCA.
Sunday, December 8, 2013
Butternut Squash Soup
As I sit here warming my back in front a roaring fire, both dogs curled up on the couch, my husband lounging on the overstuffed chair, my Christmas tree cheerful in the front window, and a chilly rain falling outside, I can't help but think what perfect soup weather this is. There's nothing quite like a bowl of hot soup or stew to warm you up from the inside out during the cold, winter months. And recently, I discovered a new favorite.
Lately, I've been on sort of a whole foods kick. I've felt this urge to get closer to my food (I know that probably sounds weird, but it's true). I want to make what I'm eating instead of just opening a can or a box (though I admit to eating frozen lasagna for dinner tonight). In the last few weeks, this recent urge has led me to make two pumpkin pies from real pumpkins (even though I had never even tried to make a pumpkin pie out of canned pumpkin before), my grandma's homemade applesauce, and, just yesterday, butternut squash soup.
All three ventures have proved relative successes, and below I share with you the recipe I used for the butternut squash soup. It's a modification of a recipe I found at crockpotladies.com. I choose it for its seeming ease of preparation, as well as for the appealing ingredients listed. One of my favorite things about the finished product was its texture--it was thick and smooth.
Butternut Squash Soup
You will need...
1 2-pound butternut squash
1 small, peeled, chopped sweet onion
1 cup homemade applesauce (or 1 apple, peeled and cored)
2 cups chicken broth
1/4 tspn. pepper (honestly, I will probably use more next time)
1/4 tspn. nutmeg
1/4 tspn. ground cloves
1/4 tspn. cinnamon
1/4 tspn. allspice
1/4 tspn. salt
8 oz. neufchatel cheese
shredded carrots
Procedure:
1. Wash butternut squash and slice in half. Remove "guts" and seeds.
2. Brush butternut squash with olive oil and roast for 30 minutes at 300 degrees.
3. Let cool. Peel.
4. Slice butternut squash into cubes.
5. Combine all ingredients except neufchatel cheese and carrots.
6. Cook on LOW for 6 to 8 hours.
7. 30 minutes before serving time, cut neufchatel cheese into chunks and place in slow cooker to soften.
8. After 30 minutes, stir soup.
9. Pour soup into blender and blend smooth.
10. Serve garnished with shredded carrots.
Did you know...?
1. Wholeliving.com deems butternut squash a power food.
2. Butternut squash is high in fiber and potassium.
3. Butternut squash boasts extremely high levels of beta-carotene, or Vitamin A.
4. One cup of butternut squash can provide 50% of your recommended daily value of Vitamin C.
5. Like cherries, butternut squash contains high levels of antiodixants that may reduce inflammation.
--source: Wholeliving.com
 |
| This recipe for butternut squash soup in the slow cooker was easy, and the result was both tasty and nutritious. |
All three ventures have proved relative successes, and below I share with you the recipe I used for the butternut squash soup. It's a modification of a recipe I found at crockpotladies.com. I choose it for its seeming ease of preparation, as well as for the appealing ingredients listed. One of my favorite things about the finished product was its texture--it was thick and smooth.
Butternut Squash Soup
You will need...
1 2-pound butternut squash
1 small, peeled, chopped sweet onion
1 cup homemade applesauce (or 1 apple, peeled and cored)
2 cups chicken broth
1/4 tspn. pepper (honestly, I will probably use more next time)
1/4 tspn. nutmeg
1/4 tspn. ground cloves
1/4 tspn. cinnamon
1/4 tspn. allspice
1/4 tspn. salt
8 oz. neufchatel cheese
shredded carrots
Procedure:
1. Wash butternut squash and slice in half. Remove "guts" and seeds.
2. Brush butternut squash with olive oil and roast for 30 minutes at 300 degrees.
3. Let cool. Peel.
4. Slice butternut squash into cubes.
5. Combine all ingredients except neufchatel cheese and carrots.
6. Cook on LOW for 6 to 8 hours.
7. 30 minutes before serving time, cut neufchatel cheese into chunks and place in slow cooker to soften.
8. After 30 minutes, stir soup.
9. Pour soup into blender and blend smooth.
10. Serve garnished with shredded carrots.
Did you know...?
1. Wholeliving.com deems butternut squash a power food.
2. Butternut squash is high in fiber and potassium.
3. Butternut squash boasts extremely high levels of beta-carotene, or Vitamin A.
4. One cup of butternut squash can provide 50% of your recommended daily value of Vitamin C.
5. Like cherries, butternut squash contains high levels of antiodixants that may reduce inflammation.
--source: Wholeliving.com
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