Slideshow: Spa Luxury for Less

February 26, 2009

Yunhee Kim

By Rozalynn S. Frazier
From Health magazine

Who says you have to spend a ton to pamper yourself? We found luxe stuff that won’t blow your bank account. View the slideshow.

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Erase Your Age: Three Ways to Look Younger

February 23, 2009

Istockphoto

From Health magazine

Scientists in search of the Fountain of Youth share their findings. You can try these tricks today!

Rest up.
During deep sleep, your skin grows cells, builds proteins, and repairs damage from stress and sun. Aim for seven hours of zzz’s a night.

Drink up.
Hydrating from the inside out will keep skin firm and plump. Sneak in eight cups of water a day. Sip green tea at your desk, have soup for lunch, snack on some juicy watermelon (91% water) or crisp cucumber (95%).

Straighten up.
Rounded, hunched shoulders age you instantly. Here’s a one-minute refresher from Janice Novak, author of Posture: Get It Straight. Stand tall with knees soft (not locked). Inhale. Exhale, pulling your belly button back toward your spine. Lift the front of your rib cage an inch or two. Check that your ear, shoulder, hip, and ankle are all in alignment, and—voilà!—bye-bye hunchback.

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Related Links:

Wipe Away Wrinkles With New Makeup Remover

The Best Anti-Aging Secrets

Are Sleep Problems Normal as We Get Older?

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Is Your Body Giving Away Your Age?

February 20, 2009

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A little line here, a sag or bag there—these telltale clues may make you look even older than you are.

Wimpy brows and lashes
Changing hormones can make eyebrows and lashes sparse. Years of over-tweezing damage the eyebrow follicles, making it harder for hairs to grow back.

A crepey neck
Nora Ephron isn’t the only woman in America who feels bad about her neck. Crepey skin leads to the dreaded “turkey neck.”

A good reason to wear gloves
A loss of collagen leads to less volume, making veins stand out more. Brown spots and other signs of sun damage begin to make their debut, too.

Related links:

• Turn Back the Clock, From Head to Toe
• The Real Secrets to Staying Young
• Wipe Away Wrinkles With New Makeup Remover

Sun-damaged chest
If you worship the sun, it’s going to show up over time as age spots and splotches on your delicate décolletage.

Elephant skin
Who wants elephant elbows or knees? Lax skin creates wrinkles, and dry, flaky patches tend to appear.

Next: Dull, thinning hair

Pages: 1 2

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How to Solve Dry, Sensitive Skin Issues at Any Age

February 13, 2009

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By Abbie Kozolchyk
From Health magazine

Even if your skin was once a total sport no matter what you subjected it to—harsh climates, ingredient-du-jour creams, even (God forbid!) tanning beds—times have likely changed. Chances are, at some point you’ve suffered from redness, itching, flaking, and stinging. Uncomfortable? No doubt. And, let’s face it, not so pretty, either.

Truth is, sensitivity—which affects 56% of us—increases with age. Skin becomes, on average, 10% drier each decade after the age of 20, according to Doris Day, MD, a dermatologist in New York City. And dryness and sensitivity are often intimately linked. “The cells that form your skin’s outermost layer work as a two-way barrier, keeping moisture in and the outside world out,” Dr. Day says.

Related links:

• Natural Skin-Care Rules: 5 Tips for Great Skin
• How to Care for Problem Skin in the Winter
• Eye Shadow Made Easy

The less moisture your skin retains, the weaker the cellular barrier and the more irritants that muscle their way in. It doesn’t help that, as we get older, we tend to add more—and more powerful—ingredients into our skin-care mix. Any one of these products may cause irritation, but used in concert, they’re all the more likely to do so.

There’s no need to toss all your antiaging products, though. These simple tweaks to your beauty routine should make your skin a whole lot more resilient. And whichever at-home measures you choose, see a dermatologist if irritation persists for more than a few weeks.

Next: Your skin-care routine, tweaked

Pages: 1 2 3 4

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A Lotion Loaded With Sun Protection And Vitamins

February 13, 2009

Istockphoto

From Health magazine

The new Olay Professional Pro-X Age Repair Lotion with SPF 30 ($42; drugstores nationwide) shields skin from the sun’s UVA and UVB rays while providing daily moisture.

Vitamin B3 and palmitoyl-peptides (wrinkle-fighting compounds like retinol) strengthen the outermost layer of the skin, and antioxidants like vitamins E and C fight free radicals that damage skin beneath its surface.

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Related Links:

Best of Beauty 2007: Skin Care

Natural Skin-Care Rules: 5 Tips for Great Skin

The Best Anti-Aging Secrets

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Skin Softening Oils Rich in Omega-3 Fats

February 13, 2009

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A new British Journal of Nutrition study suggests that flaxseed oil supplements can help moisturize your skin and reduce irritation from dryness. The oil is rich in omega-3 fats, which help fight inflammation and boost the health of cell membranes.

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Related Links:

Eat for Gorgeous Skin

Repair Your Summer Skin

5 Tips for Great Skin - Natural Skin-Care Rules: 5 Tips for Great Skin

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True or False? Is Fish Oil Good for the Skin?

February 12, 2009

Istockphoto

From Health magazine

Q: I’ve heard fish oil supplements are good for the skin. True?

A: Absolutely. Fish oil contains two main types of omega-3 fatty acids: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). You’ve probably heard that both can help prevent heart disease. But DHA also keeps your brain functioning properly. And EPA benefits the skin by regulating oil production to boost hydration and prevent acne, and by delaying the skin’s aging process.

A 2005 study in the Journal of Lipid Research discovered that EPA can block the release of the UV-induced enzymes that eat away at collagen, causing lines and sagging skin. Because EPA is both an anti-inflammatory agent and an antioxidant, it can protect against sun damage and help repair it.
But most of us don’t get enough omega-3s in our diets—oily fish like herring, mackerel, salmon, anchovies, and tuna are the best sources—so taking a supplement is a good idea. Look for one containing 180 milligrams of EPA and 120 milligrams of DHA; and take one capsule with each meal, for a total of three per day. Try Barlean’s Organic Fish Oil ($24.99).

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Feel-Good Getaway: Casa de Campo

January 9, 2009

Casa de Campo, Dominican Republic

What it is:
An ultra-luxe but not ultra-expensive 7,000-acre resort and spa overlooking the Caribbean Sea that’s perfect for doing outdoor sports and vegging out.

What you’ll love:

• The spa. Unwind fast at the new Cygalle Healing Spa, where they whip up organic creams and scrubs customized for you, using ingredients like local tropical fruits, sea clay, and cane sugar.
• The beach. Sail on Hobie Cats and Sunfish, windsurf, paddleboat off pristine white-sand Las Minitas Beach, or nap under one of the many umbrellas and shade tents.
• The activities. Take a soul-reviving swim in the pool that overlooks the Chavón River. Play tennis perched above the sea. Or go horseback riding around the property’s lush tropical grounds.

Details:
800-877-3643
www.casadecampo.com.do
Rooms start at $285 per night through April 12; all-inclusive rates from $292 per person per night through April 12.

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How to Get Really Gorgeous Skin

January 5, 2009

Istockphoto

By Jolene Edgar
From Health magazine

You can fix age spots, stretch marks, varicose veins, and other unsightly spots. Here’s how. Read More

Pages: 1 2 3 4

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Previous Skin and Anti-Aging Stories

• Love it, Fear it: Tanning Beds

  01/04/2009 - Sun Protection

• Fight Wrinkles With Herbs

  01/04/2009 - Skincare

• Gorgeous in the Bath: Top Spa Tricks for Your Tub

  12/24/2008 - Spa Living

• How to Set a Spa Mood

  12/24/2008 - Spa Living

• Your Winter Facial: Defend Your Skin Against the Elements

  12/24/2008 - Spa Living

• Wipe Away Wrinkles With New Makeup Remover

  11/21/2008 - Skincare

• Slideshow: Your Secret Dry Spots Uncovered!

  10/19/2008 - Skincare

More Stories

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Beauty Cabinet: Thymes Eucalyptus Hand Lotion

February 26, 2009

By Kate Stinchfield

I’m a bit of a hand cream snob, to be honest. I can’t stand anything greasy—I wind up wiping it off my keyboard all day. But I need a serious lotion to combat my seriously dry skin. Thymes Eucalyptus hand lotion is rich enough to take on my cracked hands, but it absorbs quickly enough that it doesn’t leave me feeling sticky.

Thymes Eucalyputus is the Levis of hand creams: It’s not super-emollient or extra-luxurious, but it makes me feel comfortable in my own skin and it gets the job done. Plus, it’s free of paraben, a preservative commonly found in shampoos, moisturizers, and other cosmetics that has gotten a bad rap for its questionable links to cancer. That makes one less thing I need to worry about.

The fresh scent of eucalyptus and lemon is inoffensive enough that it doesn’t bother my office neighbor, so I keep a dispenser bottle on my desk for a few hassle-free squirts throughout the day. And when no one is looking, I dab it on my elbows and knees for a little spot relief.

$15 at thymes.com

Keep Your Colon Healthy

February 23, 2009

Photo

From Health magazine

Do you realize that exercising regularly can cut your risk of colon cancer by as much as 40%? More than four in five Americans have no idea, according to a study from the Fox Chase Cancer Center.

Here, a few more tips to help you fight the third-leading cause of cancer deaths among women.

Quit. Women who smoke a lot hike their risk of developing colon cancer by 82%.

Up your D. People with high levels of vitamin D in their blood enjoy a 30 percent decrease in the risk of colon polyps—the precursors to cancer. Grab an extra serving of D-fortified milk (or yogurt).

Get checked sooner. A new study from Columbia University suggests that having a colonoscopy a decade earlier than usual (the average age is 50) may be worthwhile. Check with your doctor, and be sure to ask about the less-invasive virtual colonoscopy, now considered the equal of the traditional exam.

Top 3 Problems Your Doctor May Miss

Istockphoto

From Health magazine

The average doctor’s appointment lasts a paltry 10 minutes, a visit so brief it’s easy for your doc to forget to do some important checking.

Here are three health issues that medical experts say should never be skipped or ignored.

#1 Earwax:
Sometimes the gooey stuff gets impacted, which can lead to pain or hearing loss. When your doc routinely checks your ears, ask about earwax. And remember: Sticking a swab in your ear often causes impaction.

#2 Moles:
Any mole should be looked at during an annual checkup, because it’s crucial to catch skin cancer early. Make sure you and your doc are paying attention, and see a derm for a complete exam if you have concerns.

#3 Oral Cancer:
The human papillomavirus, the leading cause of cervical cancer, is responsible for about 25% of oral cancer cases. (Blame oral sex.) Ask your dentist for a five-minute oral cancer screening at each checkup.

Are You Making Yourself Look Older?

Istockphoto

From Health magazine

We asked makeup pro Jeannie Mai and wardrobe guru Alison Deyette of TLC’s 10 Years Younger, to name their top instant agers—the things women do that actually make them look older.

1. Heavy foundation cakes between fine lines, making wrinkles stand out, Mai says. Instead, lightly pat foundation onto trouble spots with a blush brush.

2. Clumpy mascara on upper and lower lashes creates a dated look. Try Mai’s “rock and roll” method: Curl lashes then, starting at the base of the lash, rock the mascara wand horizontally back and forth, and roll it out to the tip of each lash.

3. Side-swiped blush high on the cheekbones is so five years ago. Today, for a younger look, brush your blush just on the apples of your cheeks.

4. Light-washed jeans age you. The darker the wash, the more flattering,” Deyette says. Go for a midrise waist and boot-cut legs.

5. Anything boxy or tight works against your shape, Deyette says. Forget the size number and choose what fits your curves.

Fitness Inspiration: Running With My Dad

East Coast: Writer Kristen Elde runs along the Promenade in Brooklyn…

By Kristin Elde
From Health magazine

Once a week, my morning run strengthens more than my hamstrings and lung capacity. It nurtures my relationship with the man from whom I inherited the running gene in the first place—my dad.

We’ve been running buddies for as long as I can remember, crossing the finish line together at kid-friendly fun runs, then grown-up marathons. Roughly a decade ago, when I was 20 and Dad was 48, we began a tradition: Rise early Sunday morning, drive to a trail situated halfway between my Seattle apartment and Dad’s home in Stanwood (40 miles away), and ease ourselves into a steady 10-miler.

We were unstoppable, Dad and I, although not in the sense you might expect. We talked about everything—from family to politics—while we ran.

Then, two years ago, I moved, resettling nearly 2,500 miles away in New York.

Not surprisingly, some things have changed. I’ve learned to navigate the New York subways, decipher a Queens accent, and actually consider a 250-square-foot studio apartment enough space to live in. What hasn’t changed? Sunday-morning runs with Dad.

East Coast, 11 a.m. West Coast, 8 a.m. A final chug of water for me. A last gulp of Gatorade for him. In one time zone, a car door slams shut. In another, an apartment door locks. And we’re off, our respective cell phone headsets firmly in place.

While Dad lopes past a quaint diner and grazing farm animals, I jog by a few bodegas, a block of crowded tennis courts, and the Brooklyn Bridge. We’re running together, united by wireless communication.

Next page: How to steal this fit trick

Pages: 1 2

Last Updated: February 11, 2009
Filed Under: Fitness
Also Tagged:

America’s Top 10 Healthiest Fast Food Restaurants

Dan Winters

By Tracy Minkin and Brittani Renaud
From Health magazine

Who hasn’t unwrapped a sandwich while driving down the highway or pulled a hard U-turn into a fast-food joint on the way home from a late meeting or soccer game? We practically live in our cars, so we need quick food, and please, we’d like it to be healthy.

Well, guess what: We surveyed the nation’s 100 largest fast-food chains, as defined by the number of locations, and found many are creating menus that look more and more like what we’d cook ourselves (if we had the time)—from nutritious soups and healthy salads to fresh whole grains and sensible desserts. Even better: They’re offering good-news Mexican, Asian, and Mediterranean fare.

Related links:

• Healthiest Indulgences: Fries, Nuggets, and More
  
• Best Value-Menu Choices
• Lose Weight on Fast Food (Really!)
• Should Fast Food Be Banned From High-Fat Neighborhoods?

Using criteria that was created with the help of our expert panel, we scored the chains on such factors as the use of healthy fats and preparations, healthy sodium counts in entrées, availability of nutritional information, and the use of organic produce to determine the 10 highest-ranking restaurants.

One big surprise: A traditional fast-food chain, McDonald’s, cracked our top 10. Sure, it’s the home of the Big Mac, but did you know it also serves a mean yogurt-and-granola parfait? Here, the standouts that are making grabbed food healthy food.

#1 Panera Bread
Over 1,230 locations nationwide (and in Canada)

This bakery-café-based eatery wowed our judges with a comprehensive menu of healthy choices for every meal. “Variety makes it easy for everyone to choose healthy,” praises registered dietitian and panelist Marisa Moore. What does that mean for you? For starters, you can pick from two whole-grain breads for your sandwich and have an apple with it instead of chips (though the chips are fine, too—they can be baked!). Half-size soups, salads, and sandwiches make it a cinch to control portion size. Also, most of the chicken is antibiotic- and hormone-free, a rarity for large chains.

Panera also won top honors for kid fare, dishing out RD-approved crowd-pleasers like squeezable organic yogurt, PB&J (with all-natural peanut butter), and grilled organic cheese on white whole-grain bread.

We love: Delicious, nutrient-packed combos like a half–Turkey Artichoke on focaccia bread with a bowl of black bean or garden vegetable soup.
Danger zone: Sticky buns and cheese danishes are on display at the counter.

Next: #2 Jason’s Deli

Pages: 1 2 3 4 5 6

Last Updated: February 20, 2009
Filed Under: America's Healthiest
Also Tagged: diet, fast food, health magazine march 2009, organic, restaurants

10 Years Thinner: The Workout Part 2

For weeks four through six, do this ramped-up, 25-minute version of the workout.

1. Step-ups (20 reps per leg)

2. Rows (30 reps)

3. Lunge Curls (40 reps per leg)

4. Squeeze Crunches (30 reps)

5. Step-ups (20 to 30 reps)

6. Push-ups (up to 30 reps)

7. Squat Presses (30 reps)

8. Squeeze Side Crunches (15 reps per side)

9. Squat Raises (30 reps)

10. Rows (30 reps)

11. Door Squats (30 reps)

12. Squeeze Crunches (30 reps)

13. Door Squats (30 reps)

14. Bench Dips (up to 30 reps)

15. Calf Raises (30 reps)

16. Squeeze Side Crunches (15 reps per side)

Back to: 10 Years Thinner

Last Updated: February 20, 2009
Filed Under: Nutrition and Eating Well
Also Tagged: exercise, fitness, Weight Loss, workout

10 Years Thinner: Your First Week’s Meal Plan

Don’t feel like coming up with your own meal ideas for the first week? No problem. Just follow our suggestions below. You can repeat for weeks two through six, or create your own meal plan by following the basic guidelines.

Monday

• Breakfast: Quick and Easy
  Eat 1 hard-boiled egg, 1/2 cup sliced banana, and 1 cup strawberries.

• Midmorning snack:
  Enjoy 1/2 cup almonds and 1 peach.

• Lunch: Turkey Quick Fix
  Roll 3–4 ounces roasted turkey breast, 1 tomato, 1/2 peeled avocado (all thinly sliced), and mustard into a large lettuce leaf.

• Midafternoon snack:
  Cut 1 apple into wedges and spread 2 tablespoons organic peanut butter on them.

• Dinner: Hoisin-Glazed Tenderloin
  Serve with 2 cups steamed kale drizzled with 1/2 tablespoon olive oil and lemon juice to taste. Have 1 cup grapes, too.

Tuesday

• Breakfast: Fast and Furious
  Scramble 3 egg whites in 1 tablespoon olive oil. Serve with 1 cup each of strawberries and orange wedges.

• Midmorning snack:
  Have 1/2 cup pistachios and 1 cup blueberries.

• Lunch: Hoisin-Glazed Tenderloin
  Eat Monday night’s leftovers, plus 1 orange.

• Midafternoon snack:
  Nosh on 1/2 cup raw or roasted sunflower seeds and 1 apple.

• Dinner: 5-Minute Shrimp Salad
  Combine 1/4 pound shrimp (cooked, peeled, and deveined), 1 tomato (cubed), 1/2 avocado and 1/2 cucumber (both cubed and peeled), 1/2 tablespoon olive oil, and lemon juice, seasoned salt, and ground pepper to taste in a small bowl.

Wednesday

• Breakfast: Simply Salmon
  Enjoy 4 ounces smoked salmon with your choice of fruit.

• Midmorning snack:
  Munch on 1/2 cup mixed nuts and 2 small plums.

• Lunch: Lean Roast Beef Quick Fix
  Layer 3 ounces lean roast beef in a large lettuce leaf and spread 1 teaspoon horseradish on top. Add a piece of fruit of your choice.

• Midafternoon snack:
  Eat 1/2 cup raw or roasted pumpkinseeds and 1 nectarine.

• Dinner: Roasted Chicken and Yams

Thursday

• Breakfast: Quick and Easy II
  Start the day with 1 hard-boiled egg, some tomato slices, and your choice of fruit.

• Midmorning snack:
  Treat yourself to 1/2 cup walnuts and 1 pear.

• Lunch: Roasted Chicken and Yams
  Have Wednesday night’s leftovers and 1 apple.

• Midafternoon snack:
  Enjoy 1/2 cup cashews and 1 cup of your favorite melon.

• Dinner: Black Bean Bowl
  Combine 1 precooked skinless, boneless chicken breast (cut into bite-size pieces), 2/3 cup black beans (drained and well-rinsed), 1/2 tomato (cubed), 1/2 red bell pepper (chopped), 2 tablespoons scallions (chopped), lemon juice to taste, and dashes of cumin, basil, cilantro, and ground pepper in a small bowl.

Friday

• Breakfast: Sausage and Eggs
  Cook 1–2 links lean sausage and 2–3 egg whites as desired in 1 tablespoon olive oil. Serve with 1 cup each of grapes and cantaloupe.

• Midmorning snack:
  Nosh on 1/2 cup mixed nuts and 1 cup strawberries.

• Lunch: Tuna Salad
  Empty 1/2 can (7.06-ounce) tuna into a small bowl and combine with 1/2 cup diced tomato, 1/2 tablespoon olive oil, and bal-samic vinegar to taste. Place mixture on a bed of prewashed baby spinach.

• Midafternoon snack:
  Nibble on 1/2 cup almonds and 1 cup fresh pineapple.

• Dinner: Sole Fillets With Zucchini

Saturday

• Breakfast: Italian Omelet
  Beat 2–3 egg whites with splash of water until frothy. Sauté 2 tablespoons sun-dried tomatoes and 1/4 large portabello mushroom (thinly sliced) in olive oil until tender. Reduce heat, add egg mixture, cover, and cook until eggs are fluffy (but solid). Add 1/4 cup avocado and fold in half before serving.

• Midmorning snack:
  Nosh on 1/2 cup cashews and 1 cup blueberries.

• Lunch: Tuna-Stuffed Tomatoes
  Halve 2 medium tomatoes and remove insides. Drain 1 can light tuna (packed in water). In small bowl, combine tuna with 1 medium celery stalk (chopped), 1 table-spoon sesame oil, 1/8 teaspoon dill, and 1/8 teaspoon lemon pepper. Spoon 1/4 of mixture into each tomato half.

• Midafternoon snack:
  Enjoy 1/2 cup pistachios and 1 cup grapes.

• Dinner: Chicken Paillards
  Serve with 1 cup each of steamed broccoli drizzled with lemon juice and mushrooms sautéed in 1 tablespoon olive oil.

Sunday

• Breakfast: Fast and Furious II
  Scramble 3 egg whites in 1 tablespoon olive oil. Serve with 1 cup each of strawberries and orange wedges.

• Midmorning snack:
  Have 1/2 cup mixed nuts and 1 cup honeydew melon.

• Lunch: Chicken Paillard Salad
  Top large bowl of mesclun salad greens with chicken left over from Saturday night (cut into pieces) and 1 cup mandarin orange slices; drizzle with 1/2 tablespoon olive oil and 1 teaspoon balsamic vinegar.

• Midafternoon snack:
  Cut 1 apple into wedges and spread 2 tablespoons organic peanut butter on them.

• Dinner: Seafood Kebabs

Back to 10 Years Thinner

Last Updated: February 24, 2009
Filed Under: Nutrition and Eating Well
Also Tagged: diet, food, health magazine february 2008, Nutrition, Weight Loss

10 Years Thinner: The Workout

For the first 3 weeks, follow this simple 20-minute routine 5 times a week. It alternates high-intensity cardio-and-strength moves to maximize calorie afterburn with more restful strength-only exercises that help boost your metabolism.

Do it straight through (don’t rest in between exercises). Not feeling challenged? Just add weight or increase your reps.

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Step-ups for glutes, hamstrings, quads
Step up onto a low bench or stair with right foot, then bring up left foot. Step back down, right foot first. Do 20 reps; then repeat, starting with left foot.

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Push-ups for triceps, shoulders, chest
Place hands shoulder-width apart on floor, then walk feet back until body is in a straight line. Without sagging, slowly bend arms and lower chest. When elbows form right angles, push back up to starting position. Do 30 reps.

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Lunge Curls for glutes, hamstrings, quads, biceps
Holding a 5- to 8-pound dumbbell in each hand, stand with feet together and arms at sides. Step forward with left foot and lower right knee toward floor (don’t let left knee go beyond your ankle). At the same time, curl weights toward shoulders. Return to starting position and repeat with right foot. Do 20 reps per leg.

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Squeeze Crunches for hamstrings, glutes, abs
Lie on back with hands by ears and elbows pointing out. Place a small pillow behind knees, squeeze, and bring knees in toward chest. Continue to squeeze the pillow as you raise shoulder blades off the floor, moving nose toward knees. Hold for a beat, then return to starting position. Do 30 reps.

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Squat Presses for glutes, hamstrings, quads, shoulders, core
Holding 3- to 5-pound dumbbells beside shoulders, stand with feet twice shoulder-width apart. Keep back straight as you squat until thighs are almost parallel to the floor; push through heels and press weights up as you return to standing. Do 30 reps.

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Rows for back, biceps
Holding 5- to 8-pound dumbbells by your sides, stand with feet shoulder-width apart and back about a foot from the wall. Press butt against the wall for support, then bend at the knees and waist so torso and thighs form a right angle. Keeping head up and back straight, draw elbows straight back and up, bringing weights up to touch torso. Pause, then lower weights. Do 30 reps.

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Squat Raises for quads, glutes, hamstrings, shoulders
Stand with feet shoulder-width apart, holding 3- to 5-pound dumbbells by your sides. Keeping back straight, squat until thighs are nearly parallel to the floor, then push off balls of feet to rise back to standing as you raise dumbbells out to sides until parallel with shoulders. Return to starting position. Do 30 reps.

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Squeeze Side Crunches for hamstrings, abs
Lie on back with hands by ears and elbows pointing out. Place a small pillow behind knees, squeeze, and bring knees toward chest. Continue to squeeze the pillow as you move left elbow toward right knee, lifting left shoulder blade. Hold for a beat, then lower back down. Repeat on opposite side. Do 15 reps per side.

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Door Squats for glutes, quads
Stand with feet shoulder-width apart, one on either side of front edge of an open door. Grasp a towel looped around both doorknobs, extend arms, and lean back. Keep back straight. Bend knees and lower butt toward floor. Pause, tighten butt muscles and rise back up. When legs straighten, thrust pelvis forward, squeezing butt muscles again. Do 30 reps.

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Bench Dips for triceps, shoulders, chest
Sit on bench edge with hands on either side of butt. Slide butt off and extend legs until straight. Keeping torso upright, bend elbows as you lower butt toward floor. When upper arms are nearly parallel to floor, push back up to starting position. Do 20 reps.

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Calf Raises for calves
Stand with toes on the edge of a step. Lower heels, then rise up onto toes. Squeeze calves for a second at the top of motion, then slowly return heels to starting position. Do 30 reps.

Ready for weeks 4–6? Get started!

Back to: 10 Years Thinner

Last Updated: February 24, 2009
Filed Under: Nutrition and Eating Well
Also Tagged: exercise, fitness, health magazine february 2008, Weight Loss, workout

10 Years Thinner: 6 Simple Guidelines for 6 Weeks of Dieting

For the next six weeks, you can create any meals you like as long as you follow these six simple guidelines. That’s all—there’s no need to count calories or fat grams.

1. Eat protein and fruit and/or vegetables at every meal
To supply all the amino acids you need to maximize muscle tone, have one of the following: 3 to 4 ounces of skinless poultry, lean beef (sirloin, tenderloin, or roast), or seafood (fresh, frozen, or canned, the latter packed in water; limit albacore tuna to 6 ounces per week because it contains more mercury than other types); or one egg or two to three egg whites. (After you’ve completed the six-week plan, include a variety of vegetarian protein sources in your diet for a broader spectrum of nutrients.) Also, have one serving per meal of any kind of fresh or frozen fruits, vegetables, and/or legumes.

2. Snack on a half cup of unsalted nuts or seeds plus fresh fruit, twice a day
Yes, nuts are high in fat and calories. But they’re also great sources of protein, fiber, good fats, and antioxidants (to fight wrinkle-causing inflammation)—and, most important, they’ll fill you up. Go for lower-cal nuts like almonds over higher-cal picks like Brazil nuts. If you finish your last meal more than three hours before bedtime, eat a pre-sleep snack as well. Don’t like nuts or seeds? Try 2 tablespoons of organic nut butter instead.

3. Avoid dairy, soy, and grain products for the first three to four weeks
These are the types of foods most likely to trigger food sensitivities, which may lead to bloating, low energy levels, and dry, unhealthy skin. “Food sensitivities cause a chronic state of low-grade inflammation that can hurt every system in your body, from your heart to your bones to your skin,” explains Christine Lydon, MD, who created this diet.

Beginning with week four, you can add up to 100 calories per meal of dairy or soy products (e.g., 7 ounces of low-fat milk or 4 ounces of tofu). And starting with week five, you can also have up to 100 calories per meal of whole-grain-based foods (such as a slice of multigrain bread, 1/2 cup of oatmeal, 1/2 cup of whole-wheat pasta, or 1/3 cup of brown rice), potatoes, or sweet potatoes. If you notice symptoms like bloating after adding any of these foods, cut back again.

4. Cut out processed foods
It’s best to do without cookies, chips, etc. for the entire six-week plan, and eat them in moderation after that. Why? Processed carbs contribute to inflammation and, thus, aging, Lydon says.

5. Drink 10 to 12 ounces of fluid every time you eat
Go for water, sparkling water, or iced unsweetened green or herbal tea (add fresh lemon, lime, or berry juice for more flavor) instead of diet sodas. Good news: You can treat yourself to a cup or two of black coffee or tea a day.

6. Pop your vitamins
Take a daily high-potency multivitamin for overall good health; cold-water fish oil (2 to 3 grams twice a day) to fight inflammation, reduce sun damage, and improve skin; calcium (350 to 500 milligrams twice a day) to build strong bones; and magnesium (200 to 400 milligrams twice a day) to help your body absorb the calcium. Also, be sure your multivitamin contains 5 micrograms of vitamin D to help with calcium absorption.

Back to: 10 Years Thinner

Last Updated: February 24, 2009
Filed Under: Nutrition and Eating Well
Also Tagged: diet, food, fruits, health magazine february 2008, Nutrition, nuts, vegetables, vitamins, Weight Loss

The Best Cancer-Fighting Veggies

Not all vegetables are created equal. Some are much better than others at lowering your risk of diseases associated with aging—like cancer—according to a new study in Food Chemistry.

Researchers say antioxidant compounds in dark-green vegetables like spinach and “fragrant” vegetables like onions and garlic inhibit the growth of tumor cells.

The bad news: These veggies make up only 1% of fruit-and-vegetable consumption in the United States, while those that have almost no cancer-preventive power (like potatoes) make up 60%. All veggies can help control your weight, but to get more of an anticancer punch, try these swaps:

Eat More…	Eat Less…
Brussels sprouts	Potatoes
Kale	Carrots
Cabbage	Tomatoes
Garlic	Lettuce
Spinach	Cucumbers

Brain and nervous system

The brain and nervous system are highly complex systems. Any problems within them have the potential to affect our ability to function on many levels. In this section you'll find factsheets on everyday complaints and lifelong conditions.

	FACTSHEETS
Common complaints Are you getting enough sleep? Fatigue Headaches Insomnia Migraine Snoring and obstructive sleep apnoea (OSA)
Accidents Concussion (brain) Slipped disc (nerves)
Children's health ADHD (attention deficit hyperactivity disorder) Febrile convulsions (Febrile fits) Meningitis (cerebrospinal meningitis) Meningitis C Sleep problems in children
Epilepsy Epilepsy Epilepsy - what are the causes? Epileptic attacks Epilepsy treatment
Mental health Anhedonia Anxiety Depression Schizophrenia When worrying becomes an illness - generalised anxiety disorder
Other conditions Acoustic neuroma Bell's palsy Chronic fatigue syndrome (myalgic encephalomyelitis or ME) Creutzfeldt-Jakob disease Diabetic neuropathy Dystonia Encephalitis Fibromyalgia Huntington's disease Multiple sclerosis Restless legs syndrome (RLS) Sex and neurological disorders Stroke (cerebrovascular accident)
Seniors' health Alzheimer's disease Dementia Multi-infarct dementia Parkinson's disease Parkinson's disease (Coping with)
Tests, scans, exams CT scan MRI scan
Travel and food risks Japanese encephalitis Sleeping sickness Variant CJD

Bonus 2: Optimal Sleep Course

you integrate just a few core habits into your life — and avoid a few costly mistakes — the results you achieve with the tracks will be compounded.

But I also know you probably don’t feel like going through a 300 pages book — much less read 10 of them, sift through conflicting theories and suggestions, and then determine which advice you should follow and which one you should avoid.

That’s why I did the research and compiled it into an easy-to-digest, entertaining set of videos… and called this 5-part presentation the “Optimal Sleep course”.

You don’t need to download anything or have any special equipment. The course will play in the very same web browser you’re using right now to read this page.

All you have to do is press the “Play” button and sit back as I show you…

• How to supercharge your day by learning to ride the 3 waves governing your sleep and your energy level
• What factor is almost always the culprit of poor sleep
• The paradoxical (but oh-so-true and inescapable) thing you need to do in order to stop feeling tired
• The real reason why growing old makes your sleep become light and fragmented (definitely not what you’ve been told!)... and the simple way to reverse the aging process and regain the sleep and vitality of your youth
• How to determine how much sleep you really need
• Four things you can do to reset your sleep clock (do at least one of them on a consistent basis) if you have trouble falling asleep or find yourself waking up too early
• How to stop the habit of worrying your way to a sleepless night... without actually doing anything special (with a twist)

… And this is just a sampler to give you an idea of what you’ll find in those 5 videos.

Here's what I also have to help you boost even more your energy levels, and ease down the so-common tendency to harbor anxious feelings:

Track #1: Insomnia Buster

The purpose of this audio session is not to put you to sleep (even though it does so quite frequently), but to re-train your brain’s activity during the day, so you’ll sleep soundly at night.

If you’re not particularly anxious or tense, but can’t get to sleep because your mind is producing non-stop chatter, this 25 minute track is for you.

Track #2: Fall Asleep

I told you in another blog post that trying to sleep is a recipe for disaster, remember? Listen to this session instead and let yourself be guided gently from being awake… to drowsy… to profoundly asleep, in minutes instead of hours. Perfect if you have trouble falling asleep.

Studies have shown that tensed and anxious people get better results with this kind of entrainment. The Fall Asleep track has been designed to lead your brain progressively into slower and slower brainwaves, making you sink deeper and deeper.

Track #3: Whole Night

The third track is for you if you happen to wake up frequently during the night and have trouble going back to sleep, or if you suffer from light, fragmented sleep.

Did you know that your sleep is divided into cycles of approximately 90 minutes? Each night, you go into the different phases of sleep several times: going from light sleep to deep sleep, then light sleep again, after which you normally have a period of dreaming...

And then you wake up :(

But you shouldn’t. You should emerge from deep sleep just enough to change position without actually waking up, and then sink again.

Well, the Whole Night track actually mimics a normal sleep cycle and helps you maintain it through the night.

If you’re wondering which tracks will work best for you, and how to use them properly, no worry: you’ll also have in your hands the…

Bonus 1: Fast Start Guide

This is a simple document in which I explain without jargon what you need to know to make the best use of the sessions. Just a few minutes and you’re ready to go. I cover:

• What specific track(s) to use for your particular situation
• Brainwave entrainment best practices
• 10 steps to optimal sleep and peak energy
• Frequently asked questions

That’s it. With those 4 elements in your hands, you’ll be on your way to peaceful, restorative sleep.

How long will you need to wait to get started? Actually, just a few minutes, because you’ll get immediate access to everything from a special, protected area of this site.

If you're not computer-savvy, don't worry: I provide detailed video instructions on how to access and use the different components of the Program. And if you prefer to get CDs shipped to your door, you can request them from the members area after you've purchased the Program (I'll ask only that you cover my manufacturing costs, along with shipping).

I'm also going to provide you with a full education on sleep and insomnia in the easiest possible way: