Su's "Sizzle" Corner

What’s that on your face?

Let’s start from the inside out. Dr. Nicholas Perricone, a board certified dermatologist and anti-aging specialist once said that what you eat shows up on your face before it shows up on your body. Boy do I know the truth of that statement! I first began to notice the correlation between what I ate and how I looked the next day when I was competing in body building. The more starches, sugars, alcohol and simple carbs I consumed, the more tired I looked the next day; not to mention, the bags under my eyes! I could have packed those suckers for a trip! I also had to be careful about eating too much wheat and salt, or I would retain water. Start paying attention to how your body reacts to certain foods. It’s a real eye opener.

Dr. Perricone noticed that certain foods cause inflammation in the body, and that there was a correlation between it and aging skin. He created an anti-inflammatory diet to help patients with antiaging. This diet he felt was a powerful tool for disease-fighting and the secret to clear, wrinkle-free skin. What he began to notice was that patients on the diet were also losing weight.

Wild Alaskan Salmon is one of the best sources of protein you can eat for your skin. Mostly because it is a rich source of Omega 3 and Omega 6. Fresh fruits like apples, pears, grapfruit, as well as berries, peaches, plums, cherries and pomegranates are rich in anti-imflammatory antioxidants and help slow the aging process. More sources of antioxidants would be avocado, acai, olives and coconut. Eating seeds and nuts is another wonderful way to receive beneficial antioxidants. You get the picture, the more “clean” you eat the better! If you want more information about Dr. Perricone’s diet, visit his website at www.nvperriconemd.com.

I love, love, love, nutritional cleansing. It’s another thing I have discovered that helps keep my skin looking fresh. It not only cleans the body of toxins, but gives you important nutrtition so you don’t start looking gaunt. I love the way I feel and look after doing a cleanse. For more information about cleansing go to www.fit.org.

Another important element for keeping your skin glowing is exercise. Dr. Perricone has this to say about exercise:

Exercise will also ensure that you have beautiful skin.  Studies have indicated that exercise benefits the skin in much the same way it improves bone and muscle quality.  Without regular activity, bones become fragile and muscles atrophy.  When the skin of those who exercise regularly is examined under a microscope, the impact of their high fitness levels is clearly apparent.  The clear skin is thicker and has more and healthier collagen, the fibers that give the skin its strength and flexibility.  Exercise increases circulation and gives the skin a healthy and radiant glow.

Stress can show up all over your face. Here is some interesting information from research done on the effects of stress:

Researchers in 2004 uncovered some surprising information on just how much of an effect stress can have on the body. According to scientists, the tips, or ends of DNA strands are known as telomeres. These telomeres prevent DNA strands from fraying, like the end of a shoelace. However, stress can negatively affect telomeres, causing damage and fraying to DNA strands.

In the case of skin cells, frayed DNA can equal wrinkles, age spots and fine lines, making it essential to de-stress every now and then in order to avoid older-looking skin.

I meditate every day to help control my stress levels. Try a 10-15 minute power nap if possible in the afternoons. It’s great for helping you feel relaxed and refreshed. Sometimes, just sitting with your pet and giving them good rubs is all you need!

How many of you can’t wait to look older?

We live in a fast paced world – no doubt about it! Technology is allowing us to access information faster and faster. All we have to do is flip a switch, push a button or click a tab and we have instant music, news, or entertainment. This is all well and good, but I find it has made humans more impatient. I see it in my piano studio. Students don’t want to go through the process of learning a piece it seems. They want it to happen right now and aren’t willing to put in the time and practice that it takes for the body to learn the intricate moves required. I had a student recently tell me that he gets bored playing the same piece for very long. My response was that that was a good excuse not to learn it well!

Technology may be advancing rapidly, but we are not technological beings – we are biological. As far as I know it still takes nine months in the womb before a human being can survive in the world and then it takes a matter of serveral years before they can actually take care of themselves. I’ve never heard of anyone going from 10 to 16. Nature has it’s own time frame.  The seasons can’t be hurried by any technology that I know of as yet.

We seem to be in a hurry for everything. However, I’ve never heard anyone over 30 say they can’t wait to get old! In fact, most people do anything and everything they can to stave off the effects of aging. So if you are looking for some ways to keep that healthy, vital and youthful appearance, I will be sharing some tips that can help. Mind you, they may not all be quick fix solutions so you’ll have to be patient! Stay tuned.

“Naturally” good for you?

I heard an interesting interview on NPR not long ago. Behavioral economist Dan Ariely was being interviewed about how the word “natural” affects how people buy things. The title of the program was: Irrational Thinking: The Word “Natural” Sells. It got me to thinking how many times I’ve heard someone ask “Is it natural?” Many times my response has been “What do you mean by natural?” After all, it means different things to different people. Most often, there was no clear idea about what it meant. Mr. Ariely states that a word that illustrates our lack of reason is “natural” and how we react to it.

He sited the example of the popularity of those shoes everyone in the gym now wears – you know the ones I mean – they have individual toes in them and no soles. Ariely referred to it as the “caveman theory.” Many people believe that our bodies are naturally attuned to the caveman era. Have you seen pictures of cavemen? Their feet were different critters than mine or anyone else’s that I’ve seen. Those things were thick and hairy! I would say that our body has evolved a bit since those days and maybe what worked for them doesn’t necessarily work now. Mr. Ariely wondered why these same people didn’t just sit on a rock instead of a chair! Good point!

People seem to be inconsistent when it comes to the word “Natural.” They worry about whether the lotions they are using are “natural,” and then inject poison into their face (Botox) or get chemical peels or laser treatments and dermabrasion. Others want to lose weight by using pregnant women’s urine! ICH! I don’t think any current technology would be considered natural either. I mean the list goes on in this day and age!  They act as if using natural products in one area of their life will save them from some terrible illness or disease! In fact Mr. Ariely stated that people choose natural, not because it would be more effective, but because they perceived there would be fewer side effects. Funny thing is for a product to be labled as “natural” the FDA rquires that it contain only 15% natural ingredients.

Now I’m not suggesting that you shouldn’t be conscious of what you are doing, but come on – be reasonable! Are you buying that product labeled “natural” because of the hype created by big companines and their advertisers so you will pay big bucks for it? Think about it – and who really wants to live like a caveman?

Exercise and Nutrition Guru – The End of an Era

Wow! Can’t believe Jack LaLanne died! Hearing about his death took me back many years to my childhood and watching his exercise show along with my mom on our black and white TV. Her example probably set my course for staying fit my whole life. We’d exercise right along with him. She’d watch him faithfully, and kept in tip top shape all her life. Even now in her 80′s, she’s out walking or doing water aerobics as often as she is able.

I remember as a kid thinking that jumpsuit he wore with those elastic straps and ballet slippers looked pretty odd! I learned he wore those slippers because at the time tennis shoes were not big like they are today and most celebrities and Hand Balancers wore them. I guess he was a Hand Balancer and so those were the shoes he wore.

His list of “firsts” is pretty impressive. He was the first to open a health spa, have a syndicated exercise television show, the first to have athletes, women and the elderly work out with weights and the list goes on! As I watched his first show on his website, it was amazing how much of what he said is now touted by so many so called experts today. He believed that exercise, nutrition and a positive attitude would keep you feeling and looking young. I recently read a study stating the very same thing! Kinda funny!

Here are a few of his words of wisdom:

• Anything in life is possible if you make it happen.
• Anything in life is possible and you can make it happen.
• Your waistline is your lifeline.
• Exercise is King, nutrition is Queen, put them together and you’ve got a kingdom.
• Don’t exceed the feed limit.
• The food you eat today is walking and talking tomorrow.
• Ten seconds on the lips and a lifetime on the hips.
• Better to wear out than rust out.
• Do – don’t stew.
• People don’t die of old age, they die of inactivity.
• First we inspire them, then we perspire them.
• You eat everyday, you sleep everyday, and your body was made to exercise everyday.
• Work at living and you don’t have to die tomorrow.
• I can’t die, it would ruin my image.
• If man makes it, don’t eat it.
• If it tastes good, spit it out.
• What’s it doing for me?
• Your health account is like your bank account: The more you put in, the more you can take out.
• If one apple is good, you wouldn’t eat 100.
• It’s not what you do some of the time that counts, it’s what you do all of the time that counts.
• Make haste slowly.
• Eat right and you can’t go wrong.

Rest in peace Jack – job well done! You will be missed.

Winter Indoor Workouts

1. Elliptical/Treadmill
   If winter happens to have hit in your area, going to the gym can be frustrating because most of them are packed and you have to wait in line to use the treadmills or ellipticals. Running on your own exercise equipment is quite simple and you can even multi-task. While running or walking; read a book or study for a test. If those activities don’t tickle your fancy listen to your ipod, watch your favorite soap opera, the news, or sports whatever your interest is. As you start to get in more shape run for longer, and increase the resistance or incline.
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2. Workout DVDS
   If you are a busy working mom (or dad I suppose!), pick two nights a week to get together with a few friends. Discuss between the few of you what kind of workout video you would be most interested in. Go out a buy the DVD and start motivating each other to get a great workout in! After you’ve gotten a good sweat in don’t forget to eat a healthy meal. In the winter we tend to snack a lot more, and not eat as healthy. Remember the key to staying in great shape is to still be eating the right foods.
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   The trick is eating healthy thru these winter months, holiday season is around the corner and we know we won’t stick to the “diet” regiment but who cares. Start cooking more and finding healthy recipes. More comfortable to stay home then venture out into the cold weather.
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3. Yoga/Pilates
   Take one day a week or if you can’t find the time for that, a few times a month to center yourself. There are all shorts of resources on yoga; check on the internet, go to the bookstore, buy a dvd, whichever your preference is. Take some time to balance your life, do some yoga and stretching in your own home, in a quiet room.
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4. Indoor Spinning
   If you already have a stationary bike, or a workout bike then all you need to do is hop on that seat! If you don’t already have an exercise bike, look into purchasing one, or even turning your mountain bike or road bike into one. Simply purchase an indoor trainer for your bike, mount it on there and you are ready to begin your own spinning class at home. A workout of 30 minutes is always a good place to start.
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5. Circuit Training
   Circuit training has become more popular in the last few years. If you are real cramped for time and just don’t have an hour or two to go to the gym, circuits are a great way to keep your body tight and in shape. It can help your mobility, flexibility, strength and toning of your overall muscles in as short as 5 mins. You can pick out different circuits to do each day for however long you feel your body needs and can handle. An average time for any given circuit is 5 to 10 minutes. Below are some websites that I believe show a few great circuit routines.
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   • Ab Circuit
     http://www.circuittrainingexercise.com/abdominal/abs-a-upper-body-workout-on-fitness-ball-training-w-tammy.html
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   • Cardio Circuit
     http://www.circuittrainingexercise.com/cardio/
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   • Exercise Ball Circuit
     http://www.circuittrainingexercise.com/exercise-ball/ten-minute-workout-with-fitness-ball.html
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   • Resistant Band Circuit
     http://www.circuittrainingexercise.com/resistance-bands/
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   • Various Circuits
     http://www.circuittrainingexercise.com/various/
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Tips #3 & #4 Sunscreen and Humidity

Sunscreen

Although the sunshine seems milder and not as hot during the winter months, it still can have a damaging impact on the skin. Not to mention that snow reflects the sunlight, increasing the effects of the sun’s rays. So any exposed skin like the face and hands should be protected with some type of protection.

I have to admit that putting sunscreen on in the winter has not been something that I have done consistently. However, after learning that the leading cause for wrinkles and skin cancer is sun exposure, I’ve been using it regularly. For me, because I like simplicity, a moisturizer which includes sunscreen is preferred.

• Keep your eyes peeled for safer ingredients, such as Avobenzone (Parsol 1789) or alternatively, the whole particle physical blocks titanium dioxide and zinc
• Look for SPF 30+ in combination with UVA Active Ingredients or the words “broad spectrum” to ensure protection against both UVA and UVB rays

One more thought about sunlight. Here is a quote from leading dermatologist Dr. Nicholas Perricone:

Vitamin D is unique among vitamins in that it can be provided to the body through food or by exposure to the sun.  Sunshine is a significant source of vitamin D because ultraviolet rays from sunlight trigger vitamin D synthesis on the skin.  We recommend spending fifteen minutes a day in the sun without sunscreen.  This will increase vitamin D production, known to reduce the risk of many internal cancers as well as the risk of osteoporosis. Although sun exposure has been greatly vilified in the past decades, exposure to the sun is our most important source of this critical vitamin.

Humidity

Try to humidify your home as much as possible. If your furnace is fiercely raging in an attempt to keep old man winter away, your indoor air is probably painfully dry. Use a humidifier to moisturize the air or place bowls of water near a heat source (the water will naturally evaporate and circulate with the air). Also, turn down the temperature and wear more layers during the day and add extra blankets to the bed at night. I do this and it also saves on your heating bills! It can make it challenging to stay warm, especially if you’re always cold like me, but it’s worth it in the long run.

Tip #2 Shower or Bathe Daily

Now don’t get offensive! I’m not suggesting that you don’t do this, but there are some things you need to know. Did you know that daily bathing or showering can actually add moisture to the skin? Water is actually absorbed by the skin.

If you’re like me, you like to take those long, hot, soaking bathes or showers. That’s how I would get warm if I were chilled to the bone. Little did I know that those long soaks were robbing my skin of its’ natural oils! So, you are better off modifying your routine to 5 to 15 minutes and use warm, not hot water. The hotter and longer, the drier your skin becomes!

Try keeping the steam and humidity in the room by closing the bathroom door. When chosing a cleanser, opt for one that contains added oils and fats, which can help add moisture that winter strips away. Also, remember that deodorant bars, fragrance in soaps and those containing alcohol  can leave your skin drier, since they tend to rob you of natural oils.

When I step out of the tub or shower, I generally rub the towel over my skin. Best not to do that! Instead try patting the skin dry, which helps the skin retain moisture and is less irritating. As soon as I am dry, I put on a lot of moisturizer. Did you know that adding moisturizer doesn’t add moisture to the skin , but rather traps existing water in the skin so that it doesn’t evaporate? The biggest mistake we make is applying moisturizer on dry skin, when it’s least likely to help. Be sure your skin is still damp when you apply any moisturizer and within 3 minutes of bathing, which can trap any water left on your body from your bath or shower.

Tip #1 Moisturize

I know! You’ve heard it thousands of times, but it’s true. Moisturize, Moisturize, Moisturize! That should be your mantra during the winter months. Because of the cold, dry air, and forced air heating, the skin tends to dry out much quicker than at other times of the year. You may have to consider changing the moisturizer you normally use during the spring and summer months. Depending on your skin type, you may want to switch from a water based moisturizer to one that is oil based.(“ointment” moisturizer) Myself, I really don’t like anything that makes me feel “greasy”! Be careful that what you choose won’t clog your pores. Remember, your skin is a living, breathing organism! Avocado, primrose, or almond oils are all good choices.

I’ve used a product which contains Squalane. Dr. Susan Lark says this about the product:

“Squalane, N-Acetyl Glucosamine, and Wheat Germ Oil: Squalane is a major part of your skin’s outer layer. N-acetyl glucosamine is the main building block of hyaluronic acid (HA), which helps your skin maintain its moisture and elasticity. Studies suggest that oral doses of N-acetyl glucosamine may increase the concentration of HA in the body. And wheat germ oil, which I’ve long recommended since it contains vitamin E, is a natural skin softener, conditioner, moisturizer, and antioxidant.”

After using it, I did notice a difference in my skin. I have paired it with a breathable, hydrating mask at night and have loved how it has changed my face! If you want more info about either product contact me.

Whatever you use, use a lot and use it often, especially on your hands. I don’t know about you, but during the “cold and flu” season, I tend to wash my hands a lot! This can really leave your hands chapped and dry – leathery. I make a lotion that I’ve used over the years and it’s the only thing that keeps my hands in good shape. You can find the recipe in the Recipes section under Categories if you are interested.

Home Made Hand Lotion

1 pound jar Vanacream (available at Walgreens or Shopko pharmacy)
1-16 oz. bottle Glycerine (I’ve had to use 4-4oz. bottles sometimes)
3-4 C. distilled water
1 1/2 T. bath oil

Using an electric beater, mix the Vanacream and glycerine together in a large bowl. Be sure to do this slowly and mix them well. Add the water 1 cup at a time, mixing well after each. (How much you use will depend upon how thick or thin you prefer it. I have sometimes added aloe too.) Add the bath oil. I pour it into smaller containers and refrigerate what I’m not currently using as it makes quite a bit.

Tips for Winter Skin

Ever feel like your skin has the “Winter Blues”? I looked at my back the other day in the mirror and was horrified at how bad the skin looked. Since then I’ve lathered on the moisturizer! Don’t forget about it just because it’s your backside.

Have you ever even thought about the function of the skin? (the largest organ of your body) Here’s a list of some of the ways the skin protects you:

1. It protects the underlying tissues from injury
2. It prevents excess water loss
3. The skin acts as a temperature regulator
4. It serves as a reservoir for food and water for adipose tissue
5. Another function is to assist in the process of excretion
6. It serves as a sense organ for cutaneous senses. (pain, heat, cold, pressure, and touch)
7. It prevents the entrance of foreign bodies. (micro organisms)
8. An important function of the skin is that it serves as a seat of origin for vitamin D.

All in all – a pretty impressive list don’t you think? Soooo I would say it would be a good idea to be nice to this much neglected organ of our bodies! Stay tuned, I’ll give you some great tips about how to make “the skin you’re in” feel better.