Upgrade you

It seems like everyday there is another program, website, vehicle, home appliance, phone, music player, you-name-it that gets a makeover. This makeover or ‘update’ can be anywhere from a shiny spanking new exterior to a total overhaul of internal components and/ or programming.

The updates that are now available for smartphones are unbelieveable. From applications to operating systems, there is a daily fix for the gadgetnistas and nistos among us. Sometimes these updates make our lives easier; they may facilitate smoother operation or link similar applications so that each has access to a common database, not requiring the user to input the same damn info ten thousand hundred times. Sometimes, *cough* especially if the upgrade wasn’t sourced at a reputable location, all lights go out, triggering the “break out in a cold sweat now” user function because well, to quote myself ‘THAT PHONE IS MY LIFE!’.

Maybe we ought to do the same with ourselves. With aging comes a lot of things,  yes things shift, slow down, disappear, appear and don’t work as they used to, but it also brings the opportunity for growth, experience and maturity. We understand a lot more about who we are and how the world we live in works. We are in a better position to make educated choices, if not only because of what the school of life has taught us. So why don’t we?

Nature understands that only those things that are able to adapt to constant change survive. Technology understands that only that which can deliver what the masses require will be chosen. Let us as humans not fall behind. Let us strive to keep ourselves current.

The world is there for our taking, so let us take advantage of it by making better choices with respect our health, our  relationships, our nutrition, our families, and our lives. However, much like dealing with smartphones, let us pay special attention to how we go about this ‘updating’ process. Let us be careful where we seek council. Let us be careful with what we ingest, emotionally and physically. Like that bootleg DVD, crash and fad diets only crash and burn our systems. 

Our grand-parents were unto something. Short cuts end up being long cuts. All that glitters is not gold.

Lets upgrade ourselves the healthy way – one determined step at a time.

 

Be the best you.

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HELP! My skin is schizo

Ever think that your skin is playing tricks on you? You’ve finally gotten your breakouts under control and then ‘HELLO’ a congregation of zits greet you in the morning. Or perhaps one day your skin feels ‘oily’ and the other day it feels ‘dry’. STEUPS!

Several factors can affect the condition of our skins including:

~ Climate/ Seasonal changes
~ Environmental pollution
~ Diet
~ Stress level
~ Medication
~ Smoking
~ Ultraviolet Rays (UVRs), largely from the sun.

Lets look at these more closely:

1. Seasonal changes 

It is typical that skin feels ‘drier’ during cooler months and ‘oilier’ during warmer months. Just like you would not wear shorts and sandals during the winter months, it is wise to change your skin care products to adapt to the changing weather.

For example the harsh outdoor wind chill combined with the forced heat indoors create havoc on our skin. Usually we tend to purchase a thicker, more moisturizing body lotion and likewise we should do the same for our faces. This is especially important for people who have a more dry skin type. You may want to consider a cream cleanser (not sudsy, but rather a creamy texture) combined with a moisturizing lotion (contains a moisturizing ingredient like Vitamin E, Cocoa Butter or Shea butter for example as it’s first ingredient).

Likewise, our skins may feel oilier in the summer months. Persons with an oily skin type may find it useful to use an acne-fighting cleanser to help control breakouts, combined with a hydrating moisturizer (contains water or similar ingredient like Hyaluronic Acid as its first ingredient).

Tropical island inhabiters may not have these issues. 

2. Environmental pollution
From coming into contact with chemicals to inhaling toxic fumes, pollution can cause increased sensitivity in skin leaving it red, much like as in an allergic reaction. If you live in a metropolitan area, unfortunately there is not much you can do to avoid coming into contact with these fumes. It is therefore important that these pollutants are removed from you skin at night before bed. If not during sleep all the dirt and pollutants that were collected on your face during the day is further pressed into your pores while you sleep at night. 

3. Diet
So the jury is still out on whether chocolates give you pimples. Maybe this was started by someone who was anti-Valentines day or by someone who was allergic to chocolate, either way chocolate in your diet is the least of your worries. There are larger diet issues to worry about such as:

~ Foods with a high sugar content
Excess calories. Sugar, and not fat, is the bigger enemy my friends. Diabetes is standing right outside your door with this one.

~ Heavily fried and seasoned foods

~ High alcohol/ caffeine intake 
Dehydrates the skin. For every two cups of coffee two cups of water are needed to put your body back in balance.

4. Stress level
We’ve all heard that ‘stress can kill you’. It can also result in breakouts. There are only 24 hours in a day for a reason. Prioritize and deal with critical items one at a time.

~ Medication
Certain medications can make your skin more sensitive to the sun. If you are on any medication ask your doctor about the possible effects of the medication on your skin.

5. Smoking
Accelerates aging of skin and aids in the development of fine lines and wrinkles around the mouth area.

6. Ultraviolet Rays (UVRs)
Contributes to the destruction of skin cells which accelerates aging. See Sunkissed Beauty

 

Hmmm!

Act like you know.

 

Supernova

 

 

What’s your serving size?

We are reminded to ‘eat right’ and to have a ‘balanced diet’. Mhmmm…

But what does that really mean? I can have chocolate fudge cake each and everyday bar none; that seems pretty ‘balanced’ to me, and ‘they’ always say consistency is the key, so double kudos I say. Definitely sounds like a plan that I can follow. 

So here’s what our friends over at Health Canada had to say about ‘balanced diet’ and food serving sizes.

Recommended Number of Food Guide Servings per Day

 Interesting…

While serving sizes are standard, the number of servings recommended for an individual will vary depending on his/her:
~ Age
~ Sex
~ Physical activity
~ Lifestyle for example

Some examples of what a ‘serving size’ of each of the food groups looks like:

Veges and Fruits

- Fresh, frozen or canned vegetables – 125ml (1/2 cup)
- Leafy vegetables
Cooked: 125 ml (1/2)
Raw: 250ml (1 cup)
- Fresh, frozen or canned fruits: 1 fruit or 125ml (1/2 cup) 
- 100% Juice: 125ml (1/2 cup) - Juice cocktail and fruit ‘drinks’ don’t count

• Eat at least one dark green and one orange vegetable each day
  • - Go for dark green veges such as broccoli, romaine lettuce and spinach
  • - Go for orange veges such as carrots, sweet potatoes and winter squash

•  Choose veges that fruit prepared with little or no added fat, sugar or salt
  • - Enjoy veges steamed, baked or stir-fried instead of deep-fried

• Have vegetables and fruit more often than juice 

Grain Products

- Bread: 1 slice (35g)
- Bagel:  1/2 bagel (45g)
- Flat breads: 1/2 pita or 1/2 tortilla
- Cooked rice, bulgur or quinoa: 125ml (1/2 cup)
- Cereal
-  Cold: 30g
- Hot: 175ml (3/4 cup)
- Cooked pasta or couscous: 125ml (1/2 cup)  

  Make at least half of your grain products whole grain each day

- Eat a variety of whole grains such as barley, brown rice, oats, quinoa and wild rice
- Enjoy whole grain breads, oatmeal or whole wheat pasta – (not so bad once you try it the whole wheat pasta).

Choose grain products that are lower in fat, sugar or salt.

- Compare the Nutrition Facts on labels to make wise choice

- Enjoy the true taste of grain products. When adding sauces or spreads, use small amounts. 

•  

 

Milk and Alternatives

- Milk or powdered milk (reconsituted): 250ml (1 cup)
- Canned milk (evaporated): 125ml (1/2 cup)
- Fortified soy beverage: 250ml (1cup)
- Yogurt: 175 g (3/4 cup)
- Kefir: 175 g (3/4 cup)
- Cheese: 50 g (1.5 oz.) – about the size of your thumb! 

• Drink skim, 1%, or 2% milk every day
  • - Have 500ml (2 cups) of milk everyday for adequate Vitamin D
  • - Drink fortified soy beverages if you do not drink milk 

• Select lower fat milk alternatives
  • - Compare the Nutrition Facts table on yogurts or cheeses to make wise choices

*** A disclaimer on this one where it comes to the low fat business. In my experience ‘low fat’ usually means ‘more sugar’ as fat usually is where the flavour is (MMMMmmmmmmmm!). This for me is a bigger issue because sugar is calorie laden and converts itself into fat so, I usually compare the sugar content and go with whichever is lower, usually the one with the higher fat content. A personal decision so you can decide which is more important to you***

Meat & Alternatives

Cooked fish, shellfish, poultry, lean meat: 75 g (2.5 oz)/  125ml (1/2 cup)
Cooked legumes: 175ml (3/4 cup)
Tofu: 150 g or 175ml(3/4 cup)
Eggs: 2 eggs
Peanut or nut butters: 30ml (2 tbsp)
Shelled nuts and seeds: 60ml (1/4 cup)

• Have meat alternatives such as beans, lentils and tofu often

• Eat at least two Food Guide Servings of fish each week (do be careful and limit your exposure to mercury from certain types of fish)
  • - Choose fish such as char, herring, mackerel, salmon, sardines and trout

Select lean meat and alternatives prepared with little or no added fat or salt

• - Trim the visible fat from meats. Remove the skin on poultry
• - Use cooking methods such as roasting, baking or poaching that require little or no added fat
• - If you eat luncheon meats, sausages, or prepackaged, chose those lower in sodium (sodium) and fat. 

Q/A: Skin type vs. Skin condition

“Is there a difference between skin type and skin condition?”

Yes there is; the terms are not interchangeable.

Skin type is genetically determined and cannot be changed.
However, each skin type can be managed through proper skin care, balanced nutrition and physical activity for example.

There are 4 skin types:

1. Normal skin
It is neither dry, nor oily and has no underlying skin conditions. Very very rare especially with changing climatic conditions (see below). 

2. Dry skin – skin lacks oil
Dry skin (lacking oil) is not to be confused with dehydrated skin which lacks water (see below).

Some characteristics of dry skin type are:
~ skin pores are very small, sometimes not visible to the eye
~ skin feels tight shortly after cleansing, and sometimes even after moisturizing (in this event opt for a thicker moisturizing cream)
~ you avoid smiling in the event your skin splits

3. Oily skin – skin lacks water
This skin type feels oily after shortly after cleansing. Some characteristics of this skin type are:
~ Visible skin pores
~ prone to acne
~ comedones (whiteheads and/or blackheads) present
~ by midday your face feels like it’s sliding off

4. Combination/ Oily
This skin type is most common. Common characteristics include:
~ Oily in the T-Zone (forehead, nose and chin areas) and dry in the cheeks. 
~ Blackheads in T-Zone
~ Some days you don’t want to risk smiling and some days your face feels like it’s slipping off.

Each skin type may be affected by various underlying skin conditions. A skin condition is really the skin’s reaction to external elements and may change from day to day, season to season, or with aging,  Some common skin conditions are:

~ Acne
~ Dehydration (lacking water)
~ Roeacea
~ Hyper-pigmentation (dark spots)
~ Hypo-pigmentation (white spots)
~ Aging 
~ Sensitive 

 Several factors can affect the condition of our skins including:

~ Climate/ Seasonal changes
~ Environmental pollution
~ Diet
~ Stress level
~ Medication
~ Smoking
~ Ultraviolet Rays (UVRs), largely from the sun.

Any skin type can be affected by various skin conditions. It is therefore possible to have dry skin that is sensitive, or oily skin that is dehydrated.

N.B - It is a common misconception that dry skin needs more water and oily skin needs less oil, a huge reason why people with oily skins choose not to moisturize.

However, dry skin needs more OIL and oily skin needs more WATER.
For tips on choosing the right moisturizer for your skin see article here >  Should I moisturize?

Skin consultations by qualified estheticians are usually as a complementary service, so be sure to check around and see if you can get your skin analyzed in the event that you are unsure of your skin condition.

Toodles!

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10 Top Skin-Care Faux Pas

 

Male or female, we can all do a little more to help our side on the skin-care front. Here are some of the top foolish skin-care mistakes that we all make, heed where applicable.

1. Not having a skin-care regime
“Cleanse, tone, moisturize.” Let that be your mantra. It’s one of the most basic ways to help maintain your skin, keep it healthy and get it glowing. If you wear makeup, it is critical that you remove your makeup at night before bed as not doing so can lead to clogged pores, which can lead to blackheads among other things.

2. Not knowing your skin type
Because if you use the wrong type of skin-care products on your skin you can exacerbate skin condition(s) you may have. Get products that are suited for your skin type. A qualified esthetician can help you determine your skin type through a skin care consultation, which is normally complimentary.

3. Not moisturizing
As we age our skin loses moisture, gets drier and needs to be hydrated from both the inside and the outside. Replenishing the moisture that our skin craves, through the use of a moisturizer, will help skin maintain it’s vibrancy and elasticity.

4. Not drinking enough water
Our bodies and our skin need water to perform the processes required to detoxify itself. Coffee is a diuretic, meaning it causes increased passing of urine. It is recommended that you drink two (2) glasses of water for every one cup of coffee ingested. Additionally, cut down on your daily intake of soda and fruit juices (save the calories for dessert!) and replace with water.

5. Not re-applying sunscreen
Sunscreen, when applied, does not last forever, especially if you sweat or get wet. Do reapply. The sun’s ultraviolet rays only speed up the aging process by damaging skin cells. Protect your skin. For more the damaging effects of the sun see article here)

6. Yo-Yo dieting
This confuses your skin. “Am I only getting only protein today, or am I only getting only cayenne pepper?”. The skin needs nutrients: vitamins, minerals and various antioxidants to maintain itself and repair against environmental damage. Protein diets do not offer all the nutrients the body needs so do get off the fad dieting and start a healthy balanced lifestyle, one that encourages you to start moving and to stuff your face with green and leafy veges.

7. Drinking excessively
Apart from obvious health and cognitive issues, high alcohol consumption can severely dehydrate the skin. Moderation is key.

8. Smoking
Really a one-way first-class ticket to accelerated aging of the skin. Also your breath smells and your teeth get yellow. It also takes a huge toll on the health of your lungs. Generally not considered ‘sexy-aging’ in 2009.

9.  Popping zits and picking pimples
This is a big ‘NO NO’. Popping zits or picking pimples with finger nails on an uncleansed face increases the risk of a bacterial infection on site.  It also increases the risk of hyper-pigmentation on skins at are prone to discoloration or darkening, especially on darker skin tones. Instead, reach for of for a cleanser and spot treatment that specifically targets acne. Product ingredients like benzoyl peroxide, salicylic acid and sulphur specifically target acne. Do avoid using harsh alcohols directly on the skin. 

Do consider monthly professional facials to keep problem skin in check.

**If you cannot resist the urge to pop, do wash both hands AND face, and wrap each index finger in a sheet of tissue paper before you make your best go at it. Do not force the issue if the pimple is stubborn, it will come out eventually, maybe tomorrow. Over-squeezing will only break the outer layer of your skin causing damage, which can lead to hyper-pigmentation (darkening) and/ or scarring.**

10. Not getting enough sleep
The Division of Sleep Medicine at Harvard Medical School states that sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions. Most of us do not get the recommended 7-9 hours of sleep every night. With respect to the skin, sleep deprivation can result in dull skin tone, under eye puffiness, dark circles and bagginess. 

11. Stressing unnecessarily
I know I said ’10′, but this is just too important to leave out. Elevated stress levels can have an adverse effect on the condition of our skin and can potentially lead to break outs. Relax. If you can’t fix it today, leave it for tomorrow.

A little TLC goes a long way. 

Let us take better care of ourselves.

 

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