Makeover Monday: Beauty Shouldn't Itch

I was cleaning out my bathroom vanity this weekend, and I came across some eye shadow that I bought when I lived in my old house. That was about five years ago. I think I was keeping it to match the shade. I certainly know that it's not healthy for skin or eyes to wear eye shadow that's that old. And then it occurred to me that everyone else might not know that, so I've made makeup shelf life the subject of this week's makeover.

That's right, it's time to clean out the makeup drawers and bags! And why, you ask, should you throw away perfectly good foundation that has lasted you four years? Trust me, your skin will thank you for it. Most makeup products have preservatives which allow us to use them longer; however, this also allows more time for bacteria, fungus, and/or mold to grow on products. Ewwwww.

Which brings me to the first really good rule of thumb: If your makeup smells bad, trash it. That's likely a sign that it has turned rancid. Ewwwww.

Another good rule of thumb, if you can't remember when you purchased a makeup product, toss it. (And a good tip: keep a Sharpie fine point marker in the bathroom vanity and mark your purchase date on the product.)

Here are some general guidelines for makeup storage:

Eyes:
Cream eye shadow: 12-18 months
Powder eye shadow: 2 years
Pencil eyeliner: 2 years (sharpen regularly to prevent bacteria build up)
Liquid eyeliner: 3-6 months
Mascara: 3 months

Face:
Oil-Free or Water-based Foundation: 12 months
Cream or Compact Foundation: 18 months
Concealer: 12-18 months
Powder: 2 years
Blush and Bronzer: 2 years
Cream Blush: 12-18 months

Lips:
Lip gloss: 18-24 months
Lipstick: 2 years (If you store lipstick in the refrigerator, it lasts longer.)
Lip liner: 2 years

Other necessities of life:
Nail Polish: 12 months
Cream & gel cleansers" 12 monhts
Brushes: Wash every 2-3 weeks in a mild detergent (a friend of mine uses baby shampoo)
Sponges: Wash weekly; discard monthly
Exfoliating gloves: 3 months

If you use natural makeup products, check with the store or manufacturer for storage information. Typically, natural products do not have as long a shelf life as other products.

Tips to keep your makeup "healthy":
- Keep containers closed tight when not in use.
- Keep make-up out of the sun and heat, which can kill the bacteria-fighting ingredients. (Don't leave your makeup bag in the car this summer!)
- Don't use makeup if you have an eye infection, such as pinkeye, and throw away any products you were using when the infection first occurred.
- Never add liquid to a product unless the label tells you to do so. This increases the chance of bacterial infection. And don't get me started on the incorrectness of using spit. (All together now: Ewwwww.)

Since Sephora moved into town a few years ago, I've begun spending more $$$ on makeup, and as an otherwise frugal sort of person, it's hard to fight that instinct to stretch a product as far as I can. But wouldn't it be a crying shame to work so hard to get our bodies in better shape, only to develop some godawful skin infection that could have been avoided with a little care.

As always, I hope any of this was useful. If not, I'm sorry you got this far before finding out!

Hope you all have a wonderful week!

P.S.
photos by karen_d courtesy of flicker. Even *I* don't have that much makeup)

Makeover Monday: Healthy Travel

First, for those who asked about the Ginger Muscle Rub, the supplier is Ophelia Snodgrass Apothecary (website is in development, but there's contact info), and the ingredients are, as described on the label, "sunflower oil, Vitamin E, raw beeswax, essential oil of Ginger root, 12 additional healing essential oils." I think the combination of taking an unscheduled rest day and the Ginger Muscle Rub have done the trick on my ailing hamstrings. I no longer walk like Groucho Marx. :)

And now, a quick hit this week for Makeover Monday...

In a little less than two months, I'm headed off for a vacation to visit friends in Maryland and touring the Appalachians a bit. Many of you have posted recently that you've got vacations coming up soon, too. Thus, this Makeover Monday will focus on vacation planning.

I'm no expert, but I'd hazard a guess that many a good diet or fitness plan has been destroyed by an ill-timed vacation. Or is that just me? :) We either throw caution to the wind (especially if our focus has been to lose weight specifically for this trip) and go completely off our plans, or we set unrealistic or improbable goals for staying on track while we're vacationing. Success, I think, lies somewhere in the middle. A little planning, coupled with a set of realistic expectations, may help us enjoy our vacations without destroying our fitness progress.

Sparkpeople offers The Healthy Vacation Guide to help us plan for the the big event. I won't repost it here, because it's just a click away, but I do think it makes a nice little checklist of things to at least consider before we head out for the fun and games. Sparkpeople also has some pretty good travel exercise videos up on YouTube. You might want to check them out before you go.

Vacations are meant to be enjoyed and that includes meals out, some indulgences, and some downtime to just relax. It's possible to enjoy all of those things while still staying focused on an overall healthy lifestyle, or at minimum, not returning ourselves to square one in the process.

No matter what your summer plans, I hope they're safe, healthy and happy.

~

Makeover Monday: To Sleep Perchance to Be Fit

By now, most of are aware of the studies that show a correlation between getting proper sleep and successful weight loss. I don't know about you, but I took to my bed for a week after I first read about it. Nothing happened. Apparently it works best in conjunction with proper diet and exercise. (There's always #$@&$ fine print, isn't there?)

When I first started reading about this notion of sleep as a weight loss aid (and if you haven't read up on it, click on the link in the previous paragraph—it's interesting!), I decided to add improved sleep habits to my fitness repertoire, at least on weekdays. No more getting started on some writing project at 10:00 p.m., no laundry at 11:00 p.m., no midnight chats with friends—oh wait, I still do that on occasion. (West coast friends, you know…)

It's not as easy as setting an alarm to go to sleep. I can't just stop in the middle of an email, get in bed, and fall asleep within minutes. Unless, of course, I haven't been getting proper amounts of sleep for the previous days, and then I've been known to fall asleep on the way TO the bed.

No, for me it's a transitional thing. My mind and body need time to adjust to the new event. First, we were up and moving around for 16-17 hours, now we're going to be still and horizontal for 7 or 8 hours. I have to go through the routine of shutting down all my systems, so to speak, and getting ready for bed. A bedtime routine does that for me.

I've sought out various tips and tricks over the past months, and I'll share some of them here, just in case they may be helpful to anyone else who needs to improve their sleep habits.

- Take a warm bath just before bedtime. The drop in body temperature may send a message to your brain that sleep is needed. Using aromatherapy products (I like lavender anything!) via bath oils or scented candles will improve the effects. This is also a good time to brush your teeth, moisturize, wonder if you have any clean clothes for the next day, etc. All signals to your mind and body that bedtime is imminent.

- Complete some gentle stretches, breathing exercises, or meditation to calm your mind and body. My favorite is to breathe slowly, counting backward from 60, inhaling on the even numbers and exhaling on the odd numbers. (I 'm usually asleep before I reach 30. *g*)

- Going against some popular weight loss advice, I find that a light snack close to bedtime helps me sleep better. A couple of slices of cold pizza and a short beer
will usually have me snoozing—gotcha! I'm kidding, of course. I usually have a small piece of low-fat cheese or a container of Dannon Light n' Fit yogurt (vanilla, if you were wondering). I think the reason I've made a habit of dairy or soy products as a bedtime snack is that they contain tryptophan which can make you feel quite sleepy. (Think about the glass of warm milk concept.) I don't drink hot tea, but I have it on good authority that a pre-bedtime cuppa is also a wonder worker.

- Avoid activities that stimulate the brain or body just before bedtime: email, computer games, physical exercise, caffeine, horror or action movies, spicy foods, etc. (You'll note the absence of sex on the list of stimulants to avoid. It is, of course, an exception. So go forth and stimulate with glee.)

- Go to bed at the same time every night. This is easier for those of us who don't have kids, I think. And don't care if there are dirty dishes in the sink and/or a load of laundry still to be done.

- If you've done all of these things and sleep still doesn't happen, it's best to get up and go into another room until you're ready to try again. Reading a book or listening to soft music might just help! (I would suggest reading my past blog entries as a sleep inducer, but getting on the computer isn't advisable as a pre-bedtime activity.*g*)

Establishing a bedtime routine that promotes deep, restful sleep isn't accomplished with a snap of the fingers. It takes a little practice. But it's well worth the effort! We'll be more mentally and physically alert, and better able to withstand the temptation to choose the wrong foods or tank the exercise in favor of the sofa.

How do you ensure you're getting proper rest? Do you have a bedtime ritual? Feel free to share….

Happy Monday, everyone!


(photo by striatic)
~

Makeover Monday: Heads, We Win!

A few weeks ago, our Monday Makeover focused on feet. This week we'll move all the way up to the tippy tops of our heads and pay a little special attention to our scalps.

I don't know about you folks, but my scalp hasn't seen so much sunshine and sweat in years and years. Working up said sweat six days a week means that I'm shampooing and conditioning more than ever. Plus, having lost a significant amount of weight, my hair has "thinned" (my stylist's term), which is not unexpected and not irreversible. Between the exercise and the weight loss, my scalp must be very confused. It deserves a good pampering.

Massage is a good place to start with the scalp TLC. It stimulates blood flow which will help feed the hair follicles. This will help to prevent and fight thinning such as I've experienced and reestablish the natural development of healthy hair. Not to mention that it's very calming and relaxing.

Scalp massage is easy AND you can do it yourself, even while shampooing if you wish:

1. Starting on your forehead, move the pads of your fingers in a
circular motion all along the arteries in the front, side, and back of the head.
2. Take a moment to continue those circular movements along the tendons on
the back of the neck. Ahhhhh.
3. Work your circles back up toward the top of the head.
4. Continue the pattern for about five minutes.

To be most effective, scalp massage should be done twice daily, morning and evening. (Oh goodie, a new habit to build!)

More kindnesses for your scalp:
Avoid using blow dryers too close to your scalp and hair. Too much heat isn't good for either one.

Avoid getting hair products (conditioners, styling gels and sprays) directly on the scalp as this can clog your hair follicles.

As with your skin, avoid over-exposing your hair and scalp to the wind and sun.

After swimming, shampoo your hair as soon as possible to remove any chlorine residue. Chlorine is extremely damaging to the hair and scalp.

Avoid tight hats and caps as they contribute to poor circulation, depriving the hair of proper nutrition.

Speaking of nutrition, avoid "crash and fad" diets. (As if I needed to tell you all that.) Proper nutrition is a key factor for healthy hair and skin.

~

And that's that! Not a lot of work but a pretty nice payoff. Your scalp and your hair will thank you for it.

I hope you all have a healthy, happy week!

~

Makeover Monday: Turn Up the Heat

While our neighbors to the south will appreciate the warmth, many of you in the northern hemisphere might wonder why we're turning up the heat NOW (I heard you whining), with summer just around the corner. I'll tell you why: We NEED it.

So many of us are struggling with boredom and/or apathy and/or plateaus and/or regressions. Or all of the above. It's time to snap out of it and turn up the heat.

Clicking on the image below will take you to one of the best corporate motivational videos I've ever seen. Be warned, while the content is work safe, it does have sound! Powerful, inspirational sound. I recommend watching it with the speakers turned up LOUD. :) While it's great for the workplace, this video really packs a punch for the fitness-minded, especially those whose spirits might be flagging a bit.

From simple truths:

At 211° water is hot. At 212°, it boils.

And with boiling water, comes steam.

And steam can power a locomotive.

The one extra degree makes the difference.

I challenge everyone reading this (self included) to search within themselves to find that extra one degree this week. That extra minute on the treadmill, that one temptation resisted, that one elusive goal we just haven't been able to manage.

Until now.

None of these things, singularly or all together, is going to cause our weight to suddenly drop off. But then we're not looking for miracles; we're long past that. What we're looking for here is…steam. Steam is POWER, the very thing we need to drive ourselves to the finish line. Or at the very least, to keep us focused and moving in that direction.

The power to succeed is within us already. We just have to generate it. :)

How will you turn up the heat this week?

~

Makeover Monday: The Eyes Have It

This week's Makeover Monday topic is right in front of your very eyes. That's right, we're looking at eye wear. And just in time to pick up some snazzy new sunglasses for summer!

A few months ago, I was reading in bed and my glasses slid right off my nose! I pushed them back up but a few minutes later, they slid right back down again. This happened a couple more times, so finally I got up and checked them out in the mirror. To my surprise, there was a good half-inch gap between my face and the frame temples--a gap that didn't exist before! The temples of my glasses used to touch my face. Holy moly! I've undergrown my glasses! LOL

When you lose a significant amount of weight, you expect (hope! pray!) to replace your wardrobe. You don't always think about those other things that might have to be replaced, things like eyeglasses. But it's entirely possible that the size and shape of your face might change as you lose weight. My "before" face was very (very) round, and now it's…less round. I don't know what it is, exactly, but glasses that looked good on Round Me, might not work so well on the Today Me.

Now, we all know how expensive glasses are and sunglasses aren't far behind, so here are some tips on choosing the best eye wear for YOU.

According Vision Council of America (VCA)[via allaboutvision.com], there are three main points to consider when selecting your frames:

• The frame shape should contrast with the face shape.
• The frame size should be in scale with the face size.
• Eye wear should repeat your personal best feature (such as a blue frame to match blue eyes).

There are other factors to consider as well, such as color and materials, and this link will provide more detailed assistance. If this site is correct, I've been wearing the wrong shape and color glasses for years. I just had my annual eye physical, and I'll definitely be going in for new specs. It might be time for a reevaluation of my sunglasses as well.

And speaking of sunglasses, while the basic tenets of frame selection are the same as those for eyeglasses, the most important thing with sunglasses is that you wear them! They're not just a glam accessory. Sunglasses actually provide just as much value as prescription eyeglasses by protecting your eyes from UV rays, wind, dust, and debris. They also reduce glare, which makes driving (or boating!) much safer for all of us, and makes your eyes oh so much healthier!

There are many considerations when selecting sunglasses, including lens material and lens polarization, and this link should answer almost any questions you might have.

And then there is that glam factor. Sunglasses can create an image of mystery and intrigue, especially if paired with a wide-brimmed hat (another great summer sun accessory), a look I've never managed to pull off successfully. I tend to look more like my grandmother headed out on a fishing trip than Audrey Hepburn meeting Cary Grant somewhere romantic. And sunny. :)

To sum up all this rambling, my basic message is that we shouldn't forget eye wear when choosing figure-flattering accessories. Whether you're choosing prescription eyeglasses or dazzling sunglasses, a few careful considerations will enable you to choose the styles that enhance the beautiful side of YOU.

Happy Monday, everyone!

photo by Starck Ting

Makeover Monday: Happy Feet

Second installment of Makeover Monday series

I'm going out on a limb (hee-hee!) here and assuming most of us have feet. (If any of you don't have feet, my apologies for the erroneous assumption. I hope you still find something of value here.)

You might think feet are a particularly un-glamorous topic for a makeover series, and you'd be right about that. But think about it: most of us are running and walking and pounding our feet more than we ever have before. We count on these babies, homely though they may be (or not—your mileage may vary), to carry us through our new, improved physical lives, but chances are we haven't really changed the way we care for them. (And let's don’t get started on the abuse they took when we were at our heaviest!)

The reason I chose feet as a makeover topic is that mine are bad. Really, really bad. So bad I had to buy a picture of feet for my sidebar. So awful I had to have surgery on my pinkie toes last November to try to reshape them and eliminate painful corns. (It only sort of worked.) Venturing further into TMI World, I also have dry feet and problematic heels. Simply put, my feet are pitiful. Pit-i-ful! And with flip-flop season rapidly approaching, it's time to pay a little attention to them. Feel free to join me.

There are three fundamentals of foot care:
• Wearing appropriate shoes
• Exercising your feet daily
• Pampering your feet after each exercise session

The End.

Just kidding! I wouldn't leave you hanging here! We'll delve into each area a bit.

Wearing appropriate shoes
Shoes that fit properly have wiggle room in the toe area and a heel that fits snugly enough that it doesn't slide up and down when you walk. Mash the toe area with your thumb; there should be a small gap between the top of your longest toe and the end of the shoe. The only way you're going to know this is if you try on the shoes (both of them!), lace them up, and walk around in them for a few minutes. Also, you should wear the same thickness of socks to the store that you'll be wearing while you exercise. (Can't tell you how many times I've made that mistake!)

If you're lucky enough to live near a running store or other fitness apparel store, you might want to check them out for advice on a good fit. Many stores have a gizmo for "blueprinting" your feet to help staff recommend the best style of shoe for you.

Exercising your feet
What? you exclaim. Haven't you been reading my blog? I exercise all the time!

Of course I've been reading your blog! I saw that you ran and jumped and swam and rode a bicycle and did yoga and kettlebells and everything else under the sun. But I haven't seen anyone post anything about exercising their feet. Gotcha!

Here are a few exercises that will help you maintain flexibility, strength, and mobility in your feet and toes:

Simple Foot Stretch:
Sit on the floor with your legs in front of you. Loop a towel around your feet. Keeping the backs of your heels on the floor, pull the ends of the towel to draw the mid foot and toes toward your body. Hold for five seconds, relax, and repeat 3-5 times.

Tennis Ball Roll:
Sit in a chair and place a tennis ball under your foot. Roll the ball along the entire sole of your foot to break up tension held in the feet. Of course, you should do this for both feet. Less tension = greater mobility.

Toe Clenches:
This one is too simple for words. Clench your toes, hold for a few seconds, then relax. Repeat 4-6 times. (Personal note: When I had toe surgery, I found out in a hurry that I clench my toes in my sleep. Youch!)

Foot Circles:
From a sitting or reclining position, raise your leg slightly and draw circles in the air with your feet. Move one foot at a time, first clockwise, then counter-clockwise five to six times. This is a great exercise for the ankles!

Pampering your feet after each exercise session
Ah, the fun part!

It goes without saying (or it should, anyway) that we wash our feet every day, but when we work our feet especially hard, we should pay special attention to the between-the-toes areas. We should also inspect our feet for red spots or burgeoning calluses that could indicate friction problems. A little Vaseline or petroleum jelly applied to the area should take care of the problem.

But that’s just the everyday stuff. To truly pamper your feet:

Soak them
Soak your feet in warm water (use warm milk for an added treat) for at least 10 to 15 minutes.

Remove hardened or rough skin
Pat your feet with a towel, but leave them a bit damp. Use a pumice stone to get rid of hard skin on your heels and toes. Don't be too harsh, though. It's better to remove build-up a little at a time rather than try to undo serious problems all at once.

An excellent and completely natural foot scrub is easily available in your kitchen. Mix together a cup of vegetable oil and a cup of sea salt. Cut one or two oranges into thick slices and dip into the oil/salt mixture. Rub the orange slice all over your feet, especially the areas with thickened or hardened skin. Rinse your feet thoroughly after scrubbing.

Cut your nails
Dry your feet thoroughly. Cut your nails in a straight line. Use a file to remove any sharp edges.

Moisturize
Apply a generous amount of cream (peppermint or tea-tree varieties are especially good for the feet. Massage your feet while the skin is absorbing the cream. Put some cuticle oil on and gently push up your cuticles.

Put your feet up
After exercising and pampering, put your feet up on a pillow for at least 15 minutes. Not only could they use the rest, it helps with water retention and swelling.


And that, my friends, is how we take care of our good pals: the feet. We give them properly fitted shoes, exercise them well along with the rest of our bodies, and then show the love when we’re done. In turn, they'll love us back, but it's not an unconditional kind of love. :)

For more info on foto care, check out the FDA’s article, or this link for the American Podiatric Medical Association.

And if you have tips and tricks of your own for excellent foot care, please feel free to share them in the comments!

Now, although I have many blogs to read, I must first go heed my own advice and pamper my p itiful, but entirely necessary, feet!

Make Me Over May

I've mentioned that, with the arrival of May, I'm moving into the 12th month of my life change. Never in a million years would I have thought I would have reached this weight and this size within a year. I had been trying to lose weight in fits and starts for a year or so before last May, and even though I was moving in the right direction, I couldn't find anything that really lit the fire and got me enthused about it.

Enter the Style Network. This is a U.S. cable network that I had previously ridiculed as the biggest waste of air time on the planet, excluding recent State of the Union addresses. I'm not sure how my television landed on Style one day, but it was a life changing event. They were showing The Biggest Loser reruns and other shows that featured personal makeovers in a "Make Me Over May Style-athon". Seeing other people's successes night after night provided that spark I so desperately needed.

So. In honor of that, I thought it might be fun, but maybe not *G*, to turn my Mondays into Makeover Mondays. Each week, I'll find something to focus on making over, whether it's an internal or external thing. Hopefully before the month is over, one or more of these will be useful to anyone other than me.

For the first Makeover Monday, I'd like to focus on the biggest makeover potential of all: attitude. Changing how we view life and the world around us can be instrumental in our success. Or,at least, our perception of our success.:)

Motivational speaker Brian Tracy follows the philosophy that it's not that "we believe it when we see it", but that "we see it when we believe it." If we believe we are destined to fail, we will see our failures all around us. If we believe ourselves to be successful, we can fill up a page listing all the wonderful things we see ourselves accomplishing.

The concept made sense to me then, and it still does. But sometimes I need reminding, and that's when a little trick presented at the seminar comes in handy. It's a simple mantra, repeated ten times while looking myself in the eye in the bathroom mirror first thing in the morning. It goes like this:

Something wonderful will happen.

It couldn't be more simple, could it? Four little words. After you've repeated this simple little phrase over and over, it kind of plants the idea in your mind that it's going to be a good day and you start looking for all wonderful things coming your way. And guess what?

They always do.

Because you believe good things will happen, you will see them everywhere. What was a nice gesture from someone the day before becomes magnified when it's something wonderful. A parking place near the door becomes something wonderful. A simple compliment like, "Cute blouse", can swell your heart because it's something wonderful. An extra 0.10 mile on the elliptical when you were sure Death was imminent is an even greater accomplishment and something completely wonderful.

You see? It's a matter of perspective and attitude, and after a while you grow to live a life of wonder and joy. Yes, there are problems, ups and downs and turnarounds, but a few whispered "Something Wonderful Will Happen" reminders will usually get your mind refocused.

So far today, many wonderful things have happened. The sun is shining, the temperatures are mild, I had a simply wonderful blackened chicken salad for lunch, and the workday is moving along at a clippety-clip pace without a lot of drama and angst. And that's just scratching the surface. There have been a few grr-r-r moments, too, but with so many wonderful things happening, those moments are merely irritants, as opposed to pattern-makers.

What wonderful things happened in your world today?