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Tips for a Better Night’s Sleep

Getting a good night’s sleep can seem just impossible sometimes. I know there are numerous nights that I have laid awake, wondering why in the world I cannot find sleep. Usually, the answers can be quite obvious. Shape.com listed four ways to ensure you sleep better at night; try to practice these each night for longer beauty sleep!
1. Time Your Meals. You should try to eat your last meal about 2 hours before hitting the sack. Chemicals in certain foods can keep you awake and active for hours, but if you are craving something closer to your bedtime, try a snack whole grain or light sugar.
2. Develop a Routine. Trying to maintain a sleep schedule is one of the best ways to routinely fall asleep and wake up when you want. Try to stick to the schedule on weekends or other days where you might not have to get up for work, it will help you in the long run.
3. Cherish Your Bed. Your bed should be for sleeping only, try to refrain from doing work while sitting in bed.
4. Skip Naps. If you do need to take an afternoon nap, keep it under 30 minutes. Anything longer can seriously throw off your sleeping patterns and keep you awake at night.

Germs: Friend or Foe?

I recently read an article in SHAPE magazine about Kate Rope, a self-proclaimed ‘germophobe.’ She is a pro at using her knuckles at the ATM machine, flushing the toilet with her feet, using paper towels to touch every surface, but the news she discovered from her doctor was surprising- to her, to me, and I’m sure many other readers.
She took her concerns to Philip Tierno, Ph.D., director of clinical microbiology and immunology at the NTU Langone Medical Center. He confirmed to Rope that germs are everywhere- “but only 1 to 2 percent of the 60,000 known microbes can do us harm.” Rope and Tierno decided to do a project- she was given two dozen giant cotton swabs that she would rub on the items she touched on a daily basis. Tierno would then analyze the swabs to see the “microscopic invaders” that lived at her home and gym, among other places.
The most disturbing news that came back from those labs results- more than half of the specimens had traces of fecal contamination. Common items such as a shopping cart, buttons on the ATM machine, and a playground jungle gym came back contaminated. Tierno says, “This is proof that most people don’t wash their hands after using the bathroom.” The number one lesson to take away from that: wash your hands, and wash them often! Tierno suggests washing before and after eating and after using the bathroom. It will help wash off any contamination, and frequent hand washing has also been known to reduce the chances of catching colds and other illnesses throughout the year. Rope says that if you can’t always wash your hands, the next best line of defense is alcohol-based sanitizers.
She put the strategies to test. One day, she didn’t wash her hands or use sanitizer, and walked around New York City touching railings, toilets, sinks, and swabbing her hands. The next day, she repeated the process, but cleaned up after touching items. The test results: “At the end of the dirty day, I had E. coli on my hands; on the clean day, the only organisms in the Petri dish are the harmless bacteria that naturally grow on the skin.”
The kitchen can be one of the most dangerous places for contamination. Rope, who considered herself a clean freak, found that her kitchen was full of contamination and bacteria. One of the worst items: the sponge. A tip from Tierno: microwave your sponge in a bowl of water on high for at least two minutes each time you use it to clean up after a meal. This can help rid the germs that frequent sponges (including salmonella) and keep your kitchen cleaner. How often do you clean your kitchen? Probably not enough. You should wipe down counters before and after prepping meals, and it is best to use one shot glass of bleach to a quart of water (or an antibacterial wipe such as Clorox) to keep from contaminating food or other kitchen items.
But what happens if we are too concerned with cleanliness and keeping germs away from our bodies. According to experts, that can actually do more harm than good. Confused? I was too. Mary Ruebush, Ph.D., an immunologist and the author of Why Dirt Is Good, has this to say, “From birth to adolescence, the immune system is a work in progress. If it isn’t challenged, it won’t develop into a successful germ-fighting force, or worse, it will get into trouble by attacking your own body- so you’re at a greater risk for developing allergies.” So being exposed to germs can help teach the body to fight, helping you in the long run to ward off diseases and common illnesses.
So what can we take away from this news? To sanitize or not to sanitize? Wash your hands regularly, especially after going to the bathroom and before and after meals. And use hand sanitizer if you have touched an item that could be especially dirty- such as handrails or a common grocery cart. But there isn’t a need to be a real ‘germophobe.’ If you miss one hand washing, don’t panic. You will be helping you immune system do the work it was made to do.

KATE ROPE is a freelance writer in Brooklyn, New York. Thank you to her and her research for the help in writing this article.

Beauty Review: Mascara

If you’re like me, you are constantly trying out new mascara’s to find that perfect one for your lashes. Unfortunately, I was not given the gift of long, beautiful eyelashes, so instead I turn my attentions to going through different mascara’s like water. What is the best kind? Do vibrating mascaras really de-clump the clumps? I saw that Shape Magazine came out with an article explaining the different types of brushes and what their main focuses are, so I can tie in some of that information with my experience.

First, what did not work for me. Covergirls’s Lash Blast. My lashes were neither lengthened nor volumized. And, this mascara was incredibly hard for me to get off with my usual makeup remover. I would not recommend that for anyone!

One of my new favorites is L’Oreal Double Extend Beauty Tubes Mascara. On one end of the wand is a white primer, and that goes on the lashes first. On the opposite end is black mascara, with “tubes” that slide on to your lashes, giving more length. I found this one to work really for me; it definitely gives more definition to my lashes. The only problem I have found so far with it is getting it off! When you use your makeup remover you can see the tubes coming off, but it is somewhat difficult to break them away from the lashes. Other than that, I really enjoy the length, though the volume was lacking.

Another new favorite is Maybelline’s Pulse Perfection Mascara. This has the vibrating wand, and I found it to give me both length and volume. When there is a clump of mascara, I put the bristles over the clump and hit the vibrating button, moving the wand slowly over the lashes. The clump disappears almost instantly! This mascara was a tad on the expensive side, but the results were worth it to me.

My absolute favorite has got to be Maybelline’s XX-Treme Length Microfiber Mascara. It is similar to the Double Extend, with one side of the wand being primer, the other lengthening mascara, but the results (to me) are phenomenal. This is has been my #1 mascara for years, and Maybelline keeps improving and inventing new features to make it even better. (There is now Discipline Gel that helps uncross lashes!) And it is simple to get off with makeup remover, no pulling or tugging on my lashes. I will recommend this to anyone wanting to get some more length to their lashes!

Shape’s mascara article recommended using small bristles if you have short lashes, because it will be easier to get closer to the eye. And the smaller the bristles, the more control you will have. You can go to http://www.shape.com/beauty_and_style/makeup/eyes/lashes_and_brows/mascara_brush_basics to view their full article.

Why You Shouldn’t Skip Lunch

We all know that eating breakfast gives you fuel to get you through the day, but what does lunch do for you? More than you may think. Marisa Moore, R.D., a spokeswoman for the American Dietetic Association says, “What you eat can determine how much energy you’ll have for the rest of the day and whether you’ll overdo it at dinner.” Some suggestions were posted to Shape.com for different sceneries that you may come across.
If you hit up the gym instead of eating lunch. Sometimes I take a Pilates class during my lunch hour, or (when the weather was nicer!) take a walk outside of my office. But you should never skip lunch! Instead, try to have a healthy snack (about 100-150 calories) an hour before your workout. Afterwards, try to get some protein to refuel your system, such as a salad with a lean meat. And drink lots of water to stay hydrated!
You don’t have time for a full meal. If you can’t sit down and eat a real meal, it is okay to snack throughout the day- making sure you are keeping it healthy (snacking on Oreo’s doesn’t count!) Some good ideas: low calorie snack packs, applesauce, and raisins.
Check out Shape.com for more helpful, healthy hints!

Get In Shape…For Charity!

Shape Magazine has released an article about joining a running training program- so you can keep yourself healthy and fit while raising money for a worthy cause! Charitable organizations have increasingly been partnering up with road races to motivate more and more people to join in- and there are many great charities to choose from! Shape.com listed a handful on their website and someinclude:
Team LIVESTRONG (Live Strong.org) – Raises money for cancer and increase awareness
Joints in Motion (Arthritis.org) – Supports Arthritis Foundation
The Reeve Foundation (ChristopherReeve.org) – Supports victims of paralysis.
After you find the charity that is right for you and get signed up, they provide you with a running training program, a schedule of group runs and a coach. Then the fundraising begins. Most organizations will give you all the tools you need to get started, including tips for online fundraising, how to include your family and friends, and even way to utilize social networking pages, such as Facebook and Twitter.
Visit Shape.com for more organization information, and tips on how to succeed in your race!

Dance Your Way Slim

I recently wrote an article about the great workout you can get from belly dancing. Now, Shape Magazine has come up with many other great dance routines that are not only fun to do, but can help sculpt your body at the same time. Dancing has become a big interest with women across America due to the popularity of the ABC show Dancing With the Stars. Many gyms and other fitness areas are offering more dance classes, making learning even easier! Shape.com posted five popular dances (salsa, hip hop, samba, swing, and the paso doble) and broke down the steps that will target the key body areas women want to shape and tone. Check out that article, rent the dance DVD’s, or take up a new class at your local gym and have fun!

Stress Reducers

Shape Magazine released a list of 20 simple stress reducers that I think everyone should take a look at. I started using multiple suggestions throughout the day, and saw of these very simple things could make my day go better. Here are my top 5 favorites:
1. Prep for tomorrow. Nothing is worse than being unorganized, especially in the morning rushing around trying to make it to work on time. Before I go to bed, I make sure I have prepared my lunch for tomorrow and have everything in the containers ready to grab on my way out. I also always lay my clothes out for the morning. Days that I forget, I find myself wasting precious meetings staring inside my closet trying to figure out what matches with my sleepy brain trying to function.
2. Arm Yourself with Snacks. This is always a must for me. I have snacks with me no matter what I’m doing: working, going to a friends house, even going out. I hate being hungry! Shape.com reports that more women often binge eat on ‘bad’ foods because they have tried to deprive themselves from. Forcing yourself not to eat a little bit of chocolate can actually do worse for you, causing to eat worse and too much later on. Carry a few small snacks with you, one of my favorites is string cheese or baked chips, and munch away when you feel hungry.
3. Wash your hands. When you are feeling stressed, research has shown your immune system is also depressed, making you more susceptible to viruses. Hand washing is the best way to keep away the germs, as well as using hand sanitizers and other germ killers.
4. Exercise. I think this is my number one go to move when I am feeling stressed. I especially love doing yoga because it is a great relaxer but at the same time I can feel myself getting a workout. Shape.com reports that research has shown people that spent 30 or more minutes on a treadmill had lower anxiety levels.
5. Once a Day, Get Away. If your having a hectic day (or even if your not!) it can always be refreshing to slip away and be able to relax. I work five days a week at a hospital, and have moments where I know I need to get away from desk. Just 10 minutes of being by myself, and doing something calming such as reading a book or listening to my iPod can really refresh me.

Head to Shape.com for all the other great stress relieving tricks!
Direct link: http://www.shape.com/health/stress_and_relaxation/20_simple_stress_reducers/p/page/7

Mix Up Your Workout

When I got serious about fitness and working out, I bought a handful of Pilate’s videos and designed a gym workout that focused on cardio. It was great- for about a month. The moves that had once made me sweat were no longer having that effect. I could breeze through my routines no problem. I realized that doing the same moves over and over was causing my muscles to become familiar, no longer pushing me to work hard in order to complete my workout.
This is a common problem many people run into. You need to constantly be changing your routine in order to be really be challenging yourself and getting into shape. I still have my workout videos that I go to, but I discovered renting videos is a great idea to keep your workout fresh. My local library allows people to rent out DVD’s, including fitness ones, for up to two weeks. I take advantage of this, being able to get videos that focus on Pilates, yoga, even fun routines like hip hop and belly dancing. The best part- it is free! There is no charge for a library card or to rent items. Another place to look would be video stores, where you can also rent fitness DVD’s for a small fee. Renting out DVD’s allows you to get the best workout because your body is being pushed to complete new moves on a regular basis.
Another personal favorite of mine is getting workouts from Shape Magazine. Both the magazine and Shape.com offers a variety of new routines each month. Some are to be completed in the gym with weights or a machine, and some can be completed at home with just your body. I love being able to get new workouts when I feel I am no longer being challenged, and Shape always provides clear directions and pictures on how to complete each move.
So if you work out, make sure to be switching up your routines when you feel your body getting comfortable. Push yourself to get the best workout. Find ways that work for you, whether it is renting out DVD’s or finding magazines or websites to come up with routines for you. Best of luck!