If you ever considered an aesthetic treatment like Botox® or laser hair removal, but were nervous because you didn’t know what to expect? A great way to enjoy cosmetic treatments and build your confidence is to go with a friend. Just like shopping, working out or dieting, it’s always better with a buddy.
Men and women are increasingly turning to non-invasive services to help them look and feel their best. According to the American Society for Dermatologic Surgery, over 1.5 million laser facial procedures and about half a million laser hair removal treatments are performed per year. Still, going by yourself could seem daunting.
Chemical peels can be used in conjunction with other facial procedures such as Botox® and Restylane® (the combination of treatments used depends on what is needed to give you the new look you desire). When administered correctly, they will smooth the surface of your skin, improve your skin tone and color, diminish wrinkles and shrink blood vessels and pore size.
Restylane®, does more than smooth skin. Studies show it stretches fibroblases (the cells in the skin that make collagen) in a way that produces new collagen. This treatment may last longer than many other skin-smoothing products.
The laser/IPL hair removal process involves sending a gentle beam of laser energy through the skin to the hair follicle, where the energy is absorbed by the hair and transformed into heat. This process destroys the hair follicle, preventing new hair from growing.
An Expert Opinion
According to an article in The Journal of Clinical and Aesthetic Dermatology non-invasive skin rejuvenation and laser hair removal are perhaps the two most popular laser procedures. In fact, an intense pulsed light (IPL) laser can treat both superficial vascular and melanocytic lesions, generate collagen stimulation, and affect hair removal.
Whether it involves skin rejuvenation (like skin tightening and photofacial), body shaping (like fat melting and cellulite reduction) or laser hair removal treatments, having someone to schedule appointments with and brag about results to, makes the journey more enjoyable and eventful.
You can give someone you care about the gift of being happy with what she sees whenever she looks in the mirror.
Your metabolism is like a woodstove. When you put a log on the fire, the fire gets hotter and produces more heat. Once that log is consumed, the fire dies down to just coals until you add another log. Overall when you exercise, your metabolism works harder to provide more energy to your muscles. But the type of exercise you do makes a difference as to how hard your metabolism works.
Before we get into the specifics as far as the types of exercise that make your metabolism work the hardest, let’s first talk about the three types of calorie-burning processes:
1) Resting Metabolic Rate (RMR):
This is the rate your metabolism works while sitting, sleeping, standing, etc. It accounts for about 75% of the time your metabolism is working and for the most part, is a fairly constant rate until you eat or exercise.
2) Thermal Effect of Food (TEF):
Once you have something to eat, your metabolism kicks into TEF mode to digest and process the food just consumed. This accounts for about 10% of the time during your day. Eating six small meals per day, keeps the TEF going at a steadier rate than does three meals per day, which causes a more cyclic up-and-down rate; because you always have some food in your stomach, your metabolism stays in TEF longer.
3) Physical Activity Energy Expenditure (PAEE):
Once you start exercising, you are burning more energy than with the other two methods, so your body has to work harder to keep up with the increased energy requirement. Washing dishes, walking up stairs, doing laundry, etc. all qualify as exercise, as does a workout, and thus will kick your metabolism into PAEE mode.
What Type of Exercise Will Make A Difference?
While exercising, in general, does affect the PAEE of your metabolism, different types of exercise affect it more than others. For instance, it is easy to accept you burn more calories running for 20 minutes than you do walking for the same amount of time. Both use the same large lower muscle groups but at different rates.
However, there is a big difference in your PAEE between cardio and strength training. There is even a difference between the types of cardio. Low intensity and endurance training focus more on burning fat instead of glucose stored in the muscles.
But high-intensity interval training (HIIT) and weight lifting, the focus is on burning glucose stored in the muscles. That glucose has to get replaced so your PAEE stays up higher and longer even after finishing your workout. And of course, the more muscle you build, the more calories you burn, even at the RMR rate.
Are you dieting but cannot seem to shake off as much weight as you want? Chances are you are probably sabotaging yourself despite your hard work. Making the wrong dieting choices can see you take in more calories than you think. So, what is the right way of dieting? Well, a good place to start would know what not to do. Check out this list of 6 mistakes people make with their diet that stop them from losing weight.
#1: Skipping Meals:
Most dieters think that skipping a meal helps to cut back the number of calories taken in during the course of the day. The truth however is that skipping a meal leaves you hungry, setting you up to eat more lately on. It is essential that you eat at least 3 meals a day even when on a diet. Just make sure the meals are healthy and low in calories.
#2: Eating Too Much of Healthy Foods:
While this may sound strange, eating copious amounts of healthy foods can actually up your calorie intake. Just because a certain food is considered healthy does not mean that it has zero calories. So, serving of salad is healthier than a plate of chips, but that does mean you can eat as much salad as you want. Keep in mind that portion control is still necessary even when you are eating healthy foods to lose weight.
#3: Taking Supper Early:
Unless you are an early sleeper, it is wise to avoid having your supper well before bedtime. Eating early and then spending the next 5 or more hours awake will see your body use up all the fuel from the ingested food and then demand for more. Dieticians recommend to eat no less than 2 to 3 hours before turning in for the night. This will lessen the chances of you being hit by nightly hunger pangs that will cause you to break your diet. For more details visit our website.
#4: Avoiding Snacks at All Cost:
Contrary to popular belief, snacking in between meals does not automatically sabotage one’s diet. In fact, if done right, snacking can work to help a dieter drop more pounds. Snacking between meals fills up your stomach, causing you to eat less during meas. As a result, by end of the day you have consumed fewer calories than you would have without snacking. However, be very careful to not overdo it with the snacking, as that can easily ruin a good diet plan. A smart move is eating a light snack such as a serving of non-fat young hurt or a handful of strawberries 3 hours after or before a meal.
#5: Eating Fast:
The best diets can be destroyed simply by eating too fast. Slow eating sends the fullness signal faster than fast eating. Eating fast poses a risk of overeating. Regardless of how busy you are, be sure to set aside enough time for eating.
#6: Drinking Too Many Calories:
While dieters obsess over their calorie intake, they often tend to overlook the calories that are ingested through drinks. Coffee, smoothes, juices, tea, sodas, and even alcohol all have significant calories that can contribute to weight gain if overlooked. This is why it is important to factor in the drinks you normally take when creating a weight loss diet.
There is no such thing as a perfect diet with sure-proof results, knowing what to avoid when dieting can get you one step closer to enjoying a successful weight loss. Don’t make these mistakes and you will improve the results from your weight loss diet.
Ever since wearable fitness trackers came out, this has been a debate. Is a fitness tracker necessary if you have a smartphone with a fitness app installed? The answer is it depends. Specifically, on these three things:
How you plan to use it: Unless you have your smartphone with you all day long, including bouncing up and down in your pocket when you are out running, it will not record steps. With a wearable fitness tracker, like any in the Fitbit® line, each move is tracked and counted. Just synch once a day with your smartphone to see all the data it collected during the day.
Another disadvantage of using your smartphone to track fitness is battery life. With a fitness app running in the background, the life of a battery charge is severely shortened. With most FitBit® devices, they can go four or five days between charges.
Where you plan to use it: Most smartphones are not waterproof, so taking them in the pool (plus where would you keep it!) is not a viable option. The new FitBit® Flex 2 is fully waterproof down to 30 feet, so it records activity while even exercising in the pool. Most serious joggers do not carry their smartphone with them while out running, so if using just a smartphone app, their running steps would not be captured. Wrist-worn FitBit® fitness trackers capture each step taken so you get an accurate picture of your fitness activity for the day.
What you want to track: Two common measurements people are now tracking are heart rate and sleep, both of which are not trackable using most smartphones. However three models in the Fitbit® line track this data (Charge 2, Blaze and Surge)
Heart Rate – Monitoring heart rate is important as you want to get your heart rate up into the target heart rate zone (220 – age times 70% to 80%) for maximum fitness benefit while at the same time not overworking your heart. The PurePulse® feature on all three models noted above not only heart rate but also heart rate zones so you can see the benefit you are getting at a certain heart rate.
Sleep Monitoring – Not only will these trackers tell you how long you slept but also how well by tracking how many times you were awake and or restless. You can even set a wake-up alarm that will vibrate on your wrist when it is time to get up.
While smartphones can do some of the same things as wrist-worn fitness trackers, they usually cannot do them as efficiently or as comfortably. The best combination is to use both – track data with a FitBit®, and analyze the downloaded data in the FitBit® app on your smartphone.
March brings with it the promise of warm and sunny days because it is the vernal equinox. Earth spins a winter frostbitten cheek toward springtime when animals are waking up from their long winter sleep to come out of hibernation and flowers poke their heads out of a defrosting earth to greet the sun.
The American poet George Washington Wright Houghton writes “In come the March winds, they blow and blow, they sweep up the brown leaves, that green ones may grow”, captivating our imagination and excitement as we look forward to spring.
March enters with bluster after the hectic rush of the New Year. But, before we enter the mid-year slump, now is a great time to re-evaluate goals, re-write our to-do lists to see if we are still on track to have your best year yet.
So before begin spring cleaning or playing outside in the beautiful weather, take a moment to read this issue. I think you’ll find it informative and helpful. So without further ado, let’s begin!
Myths, false information and folklore have created confusion about things that affect decisions in our daily lives. One thing that is true, however, is that fruits and vegetables are healthful foods.
Here are the top five myths about fruits and vegetables and the facts that can help you stay healthy.
Myth 1: Fresh is best.
Fact: Unless you eat them, you don’t get the benefits of fruits and vegetables, so try what fits best into your lifestyle: fresh, frozen, canned, dried or 100 percent juice. If you’re going to cook them anyway or want them fast, think of canned and frozen.
Myth 2: Organic is more nutritious.
Fact: Organic fruits and vegetables have not been proven to be more nutritious than traditionally harvested fruits and vegetables.
Myth 3: Potatoes and other starchy vegetables are fattening.
Fact: A plain medium potato, with no fattening toppings, may actually aide in weight loss and maintenance. Potatoes are an excellent source of vitamin C, a good source of fiber and are one of the largest sources of potassium, per serving, of all fruits and vegetables.
Myth 4: Dietary supplements are necessary for health.
Fact: Fruits and vegetables have hundreds of active compounds with a long list of health benefits, which haven’t been able to be replicated with supplements. Antioxidants in fruits and vegetables are most beneficial when acquired through whole food consumption.
Myth 5: Fruits and vegetables are expensive.
Fact: Fruits and vegetables can be included in a healthy diet, even on a budget. According to the USDA, most adults can meet the fruit and vegetable recommendation for less than $2.50 per day.
Most Americans do not consume enough fruits and vegetables to meet recommendations in the 2015-2020 Dietary Guidelines for Americans. Many consumers perceive these foods to be expensive. The United States Department of Agriculture estimates the average price at retail stores of a pound and an edible cup-equivalent (or for juices, a pint and an edible cup-equivalent) of 156 commonly consumed fresh and processed fruits and vegetables and find that in 2013, a consumer on a 2,000-calorie diet could satisfy Federal fruit and vegetable recommendations for $2.10 to $2.60 per day.
The USDA also finds that a family of four could purchase a sufficient variety of fruits and vegetables to meet those same guidelines with a limited budget, based on the U.S. Department of Agriculture’s Thrifty Food Plan (TFP). However, this would require the household to allocate a much larger share of its overall food budget to fruits and vegetables and a smaller share to foods high in solid fats, added sugars, and sodium. For more details please visit MD Laser and Cosmetics website.
It’s been proven many times over that exercising can help you look and feel younger, but exactly what kind of exercises should you be doing? Broken down into two broad categories, it should be a mix of cardio and strength training.
Doing anything that raises your heart rate qualifies as cardio training. So whether you ride a bike, walk, jog, play tennis or swim laps, all of it gets your blood flowing faster. This gets more oxygen to your cells and more carbon dioxide out.
In a study done at McMaster University in Ontario Canada, researchers had one group of mice run in a wheel while the other group did nothing for exercise. What they found in the group that exercised is that every aspect of their health and appearance improved versus the control group that did nothing.
But that was only part of the story; they also found that the control group’s fur started graying and balding. In the group that exercised, their fur did not gray, nor did they experience balding.
In another study – this time on humans -the doctor then took another skin sample from each and did a comparison study after 3 months of exercise. Importance of exercise was demonstrated in a published study by the National Institute of Health linking skin health to exercise and diet. What he found was the group that exercised had improved skin; both their inner and outer layers had significantly improved. So much so that he concluded their skin was of the same age as a 40-year old.
As we age, we lose bone density, muscle mass, and tone. By using light weights or resistance bands, but doing many repetitions, you can slow the loss of bone, keep muscle tone and maintain mass. Heck, you can even build muscle mass after age 65 with the right program!
The second aspect of looking and feeling younger is eating the right foods. Stay away from fast and processed foods, and diet soda.
Instead, focus on eating lean meats and fish, whole grains, nuts, and fresh fruits and vegetables. Each of these foods adds something special to your diet, so to have a complete nutrient plan you need some from each group.
The other half of eating right is portion control. As we get older, our metabolism starts to slow down, so we don’t need as much food as we once did to maintain our current weight. Read labels to see how much a portion really is as packaging can leading you into eating more than one serving.
Doing cardio, strength training and eating right is as close to the fountain of youth as anything we have. Exercising on a consistent basis not only increases endurance and stamina, but it improves muscle tone and skin. With exercise and healthy eating, you’ll look years younger than you really are, have more energy and in general feel better and have a more youthful outlook on life.