Aging is a fact of life and the eyes are the first to show real signs of aging.  Puffy eyes, dark circles, crow’s feet, crepiness, and  broken capillaries are the most common signs. I recommend anti-age your eyes as early as your 20s.  Prevention is the key and with more knowledge you can keep your skin looking younger well into your post menopausal years.

Not all skin is created equal:

The skin of the face and the body vary in thicknesses throughout the body.  The thinnest skin is approximately  0.5 millimeter in thickness, is found under your eyes and on the eyelids. The thickest skin, at approximately 4 mm, is on the palms of your hands and soles of your feet.

Since the skin around our eyes is thinner, it is more prone to sun damage which leads to pigmentation and collagen loss, causing lines, thinner skin and making dark circles more obvious.

Sebaceous glands or oil producing glands also have a more active role in how your skin reacts. They are more concentrated around your nose than any other part of the face.  There are virtually no sebaceous glands under the eye making it prone to dryness. On the body these glands  are located in the chest and back area which can be a problem for those suffering with acne.

Most common causes:

The 5 most common causes of dark circles are allergies, dehydration, lack of sleep, anemia, and heredity.

Natural remedies to anti-age your eyes:

Go with science and clinically proven products for the best treatment to anti-age your eyes from dark circles, crepiness and puffy eyes.  Natural remedies such as tea bags, cucumbers and potatoes are helpful, but not practical. You cannot treat, protect or prevent with some of these remedies suggested by many.  If you are looking for a high quality product that is clinically proven, works for you throughout the day and guaranteed to demonstrate a difference,  I recommend this  eye treatment product. 

Light therapy has been around for several years and a light box can be purchased online.  The light from a light box mimics outdoor light. A chemical change in the brain takes affect lifts your mood and eases other symptoms of SAD – seasonal affective disorder. Just 30 minutes a day can help beat the blues.

Exercise has been proven to help beat the blues and may be your best option. Start with a daily walk for about 20-30 minutes. Purchase an exercise DVD that will get you up and moving. Put on your favorite music on and dance. When you exercise, your body releases chemicals called endorphins. Endorphins are very powerful and trigger a positive feeling and some even describe it to be euphoric.

If you do not like exercising alone then invite friends to walk with you. Start your own walking club to help stay on track and for making closer relationships, all which are great to help you beat the blues.

Are you weighing in every day as a measurement of weight loss? By focusing on the scale you can be sabotaging your own weight loss program.

The scale will not show how much fat loss or muscle gain is occurring as you try to lose weight and gain muscle.  A healthy weight loss program should include a healthy diet, and an exercise regimen that includes cardio and strength training.  I am not talking about building huge muscles, but I am suggesting getting some good lean muscle mass developed so that your metabolism is at a good rate for burning fat on a daily bases.

Finding out what your body composition is crucial for knowing your true weight loss progress.

Now don’t throw away the scale, but please do not weigh yourself everyday thinking it is the only means for what is happening with your body. Focusing only on the scale as a means of measuring your weight loss success will not show you the whole picture.  As you build lean muscle and lose body fat through eating better and exercising, you will lose inches which may not change your body weight.  The inches loss may be felt when you put on those jeans that were once very tight 2-3 weeks ago.

To measure your progress, I recommend asking a certified personal trainer to take the following measurements once a month for an accurate measurement of your progress.

Measurements should include the following:
Bicep measurement – center of the bicep of both arms Chest measurement – across the nipple line Waist measurement – across the belly button Hip measurement – including the widest part of your butt Thigh measurement – half way down inseam of the leg to the knee – both legs Calf measurement – meatiest part of the calf muscle both legs

Another method of measuring body fat is with the skinfold caliper device.

The caliper is inexpensive and easy to use.  You do not necessarily need to do the whole body, but the most important area to test would be abdominal fat.  The skinfold caliper is a device which measures the thickness of a fold of your skin with its underlying layer of fat.  The sites for measuring do differ with males and females

Knowing your body fat percentage is a good way to determine your progress with your weight loss program.

Watch this instructional video for measuring body fat with a skinfold caliper device:

With the knowledge that building more muscle will increase metabolism and burn more fat, working the large muscle groups is recommended.  The larger the muscle, the more energy expended, giving you the ability to burn more fat.

Three exercises that work large muscle groups and will burn more fat are:

1. Squats
2. Push Ups
3. Bent over rows

	Squats primary work the quadriceps, hamstrings,and  glutes.
	Bent over rows primary works the upper back another large muscle group.
	Pushups primarily work the chest.

Incorporate the 3 exercises above  into a  HIIT training – high intensity interval training – and you will increase the after burn.  The after burn is called EPOC, which stands for excess post-exercise oxygen consumption. EPOC is the measurable increased rate of oxygen intake following strenuous activity. Working out in your anaerobic zone at maximal heart rates will induce that added fat burn effect. This EPOC has been shown to last for over 24 hours.

HIIT training is when you do short intervals of high intensity exercise, followed by a short rest or recovery. When utilizing multiple muscle groups with exercises like sprinting, squats, deadlifts, and plyometrics  you will burn more fat and up your fitness level.

To find out how much calcium you need, see the Recommended Calcium Intakes (in milligrams) chart below.

Recommended Calcium Intakes

Source: Food and Nutrition Board, Institute of Medicine, National Academy of Sciences, 2010, via niams.nih.gov

Include more calcium in your diet without adding much fat, see the Selected Calcium-Rich Foods list below.

Selected Calcium-Rich Foods

Source: The 2004 Surgeon General’s Report on Bone Health and Osteoporosis: What It Means to You, via niams.nih.gov

What can cause depletion of calcium?

• Too much ingestion of protein and salt can increase excretion of calcium through the kidneys. High amounts should be avoided by those already low in calcium.
• Lactose intolerance can cause low levels of calcium due to the lack of the enzyme lactase.
• Low levels of Vitamin D is also a leads to insignificant absorption of calcium. Vitamin D is gotten through the skin, from the diet and from supplements.

Supplements:

If you have trouble getting enough calcium in your diet, you may need to take a calcium supplement. In supplementing you should also include food sources.

Calcium supplements are better absorbed when taken twice a day in small doses (500 mg or less) and with food. It is important to go with supplements that have strict standards with superior bioavailabilty by the body as seen with these supplements.

EXERCISE: Circuit Training and its Benefits

CIRCUIT TRAINING IS strength and cardio all in one workout. It has become very popular because you can get the benefits of both fitness activities all in one hour. Lack of time to workout has been a problem for many and this workout can deliver what men and women are looking for. It is usually fast-paced and has cardio segment followed by strength training. It can burn up to 700 calories or more depending on fitness level and intensity.

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HEALTHY RECIPE: Antioxidant Smoothie

• 2 cups mixed frozen berries (9oz.)
• 1 cup unsweetened pomegranate juice
• 1 cup water

Super simple: combine all ingredients in a blender, and blend until smooth. Enjoy!

Serves 2. Per serving: 130 calories; 0 g saturated fat; 1g unsaturated fat; 0mg cholesterol; 34g carbs; 19mg sodium; 1.5g protein; 4g fiber   Recipe from WholeLiving.com

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BIOPHOTONIC SCANNER: A biomarker that can change your nutritional health status

The Pharmanex Biophotonic Scanner was featured on Dr. Oz.

WHAT ARE ANTIOXIDANTS
Antioxidants are our body’s front line defense against free radicals. Our bodies naturally produce some antioxidant compounds but many must be ingested through our diet. Leafy green vegetables and foods with red, yellow and orange colored pigments are characteristic of foods high in antioxidant nutrients.

HOW THE BIOPHOTONIC SCANNER CAN ASSIST YOU IN FREE RADICAL PROTECTION
The Pharmanex® BioPhotonic Scanner will measure the concentration of carotenoid antioxidants in the skin. Carotenoids are a large and very effective family of antioxidants. By getting a measurement of your carotenoids, you will have an indicator of your total antioxidant protection. You can then take steps to increase your own levels through diet and supplements high in antioxidants.

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Please contact me for your Biophotonic Scan!
Sarah Antos | s.antos@comcast.net | (240) 586 – 2053

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What is combination skin?

Combination skin means areas of your face specifically forehead, nose and chin call the T-zones will be oily, however the cheeks remain dry.  It is also quite common to have larger, more visible pores in the areas that are oily.

Many will buy products to treat those oily areas and then find that their dryer areas end up flakey and irritated.  Acne tends to be very common condition with combination skin/oily skin.

Important to Note: Combination skin/oily skin needs to efficiently retain its own moisture without producing excess oils.

There are specific skincare treatments that must be followed in order to treat combination skin.

Skincare Treatment for Combination Skin:

Gentle cleanser:  Deeply cleanses and clarifies pores must be soap-free. A foaming formula balances oil without over drying, leaving skin fresh, clean, and energized.

pH Balance Mattefying Toner:    Toner with antioxidants  is known for calming the skin, helps to produce a smoother and more refined complexion. Pores seem tighter and diminished in appearance.

Moisturize with a Protective Mattefying Lotion SPF 15:
A high-performance lotion that hydrates, protects, and promotes vibrant, healthy-looking skin all day, every day. Added UVA/UVB protection helps fight against premature aging caused by the sun.

Night Supply Nourishing Cream:
Night Supply Nourishing Cream boosts the skin’s nighttime renewal process by restoring flexibility and resilience to the skin. ingredients helps replenish the skin’s natural protective barrier.

If you are looking for gentle but effective skincare  especially suited for combination skin please go here.

You may ask yourself: “Can I get a sunburn by sitting near a window in my home, in my car or at the office?”

Sunlight is made up of two different rays: Ultraviolet A and Ultraviolet B. Ultraviolet A (UVA) and Ultraviolet B (UVB) effects the skin in different ways.  UVA can pass through windows of your home, car and office causing sun damage and aging your skin, where UVB will cause sunburn, skin cancer and can possibly be blocked by window glass.

UVA

• Not as likely to cause sunburn
• Can cause eye damage
• Is used in most tanning beds
• Penetrates the skin more deeply than UVB
• Can cause wrinkles, breakdown of collagen and elastin
• Can give you sun spots and hyperpigmentation
• Can penetrate clouds and windows/glass

UVB

• Overexposure to UVB causes sunburn, and some forms of skin cancer.  The most deadly form is malignant melanoma.
• These rays tan your skin and the intensity varies at certain times of the year
• Causes sunburn
• Can burn your skin year around with strongest rays between 10am and 4pm
• Causes most skin cancers
• Causes premature aging

It is important to note that both UVA/UVB have health hazards and cause premature aging. Make sure you are protecting yourself with a broad spectrum sun screen both for the UVA And UVB rays. Read the labels.

When choosing a sunscreen, avoid ones that list “oxybenzone” and “retinyl palminate” in the ingredients.  These ingredients are harmful.

For additional help, I trust the EWG – Environmental Working Group – for ratings on sunscreen. You can go here to see how well they rate each one: http://breakingnews.ewg.org/2012sunscreen/about-the-sunscreens/sunscreen

Preventive Measures To Protect You From Sunburn Year Around:

• Use broad spectrum UVA/UVB sunscreen with SPF of 15 and higher year around
• Wear protective clothing
• Wear a hat
• Wear UV protective sunglasses
• Apply 1 oz. of sunscreen to your body every two hours
• Reapply after swimming
• Avoid tanning beds
• Have a dermatologist check your skin once a year

Lips are sometimes overlooked when it comes to protection.  If you are looking for a lip balm with the protection you need and can be worn year around go here.
Sunburn home treatment remedies are helpful and can be found here.

Sunburn.

My clients often will ask this question: “How do I get rid of this back fat – bra bulge?”  It is annoying and embarrassing and no one wants fat hanging over their bra. I always recommend they reduce their body fat by doing cardio, strength training and a healthy diet. The combination of all three will get you closer and more quickly to your goals.

There are many exercises you can do to help get rid of back fat by toning and tightening this area.  Some exercises require equipment, but I always try to provide exercises that most of us can accomplish at home with very little equipment.

Each exercise below is very effective.  Including these into your exercise routine will help work off the back fat.

Lying pullover with one dumbbell is an excellent exercise for getting rid of back fat.

Executing the Exercise Properly:

1. Pick up one weight 8-10 pounds.  When lying back on the ball make sure your head, neck and shoulder blades are on the ball.  Your knees will be bent at a 90 degree angle, glutes are tightened and abs must be pulled in to support lower back.
2. Roll your shoulders down and away from your ears.
3. Carefully with both hands on the weight and elbows soft extend the weight behind your head lowering down until you feel a stretch in the lats and upper back.
4. While engaging your abs pull the weight up towards the ceiling until it is directly over your shoulders.  Now repeat lowering back down behind you.
5. The pullover targets your lats (latissmus Dorsi) but you are also strengthening your core and working the glutes because you are in a bridge posture on the ball.

3 sets of 12-20 reps
As an alternative, beginners can do this lying down on the floor with knees bent.

Pilates Swimming Exercises will also help to get rid of back fat

Works the abs, back, glutes, shoulders and arms . A very good exercises wiith out equipment to get rid of that back fat.

1. Image (1) – Lie down in prone position with arms extended over head and palms down.  Drawn your belly button in as you raise your upper body slightly off the floor squeezing your glutes to protect your lower back.  Breathe in through the nose and out through the mouth while fluttering your arms.
2. Image (2) – Lift legs and arms at the same time with belly drawn in and glutes tight.  Flutter arms and legs breathing in and out throughout the exercise.

Do 3 sets of 10-20 reps.

Note:  When we gain weight,  genetically that weight will go to certain areas of the  body.  By working  out with cardiovascular exercises at least 3x a week,  adding in the weights for building muscle and toning, and working your core you will see a change in your body composition.

By adding in these targeted back fat exercises and performing them at least 3x a week you will start to see a leaner, more toned and stronger looking back.

Back fat

Although the skin has 10 essential needs to maintain optimal form, meeting the basic, daily needs with five regimen steps creates the foundation of daily skincare. The five essential steps are cleanse, exfoliate, tone, protect, and hydrate. A look at each step individually will help to clarify how it specifically addresses the essential needs of your skin.

Skincare Basics for Beautiful Skin:

• Cleanse: This step meets the skin’s basic need to be free of excess oil, dirt, and pollutants. If these impurities are not removed, you may experience dull, sallow skin; clogged, inflamed pores that can discolor and scar; or free radical oxidation that can damage cells, affect healthy cell renewal, irritate the skin, and initiate hyperpigmentation. To avoid these negative effects, cleansing should be performed twice daily. I recommend a gentle cleanser that will clean but not strip the skin of your natural oils.

• Exfoliate:  A gentle exfoliant scrub is a must, twice weekly or more.  Removing dead skin cells will help to revive, renew and give your skin a more vibrant look but, more importantly, it makes all your skincare products work that much better.
• Tone: Toning fulfills a basic daily need by preparing the skin to receive the benefits from other products and should be performed twice daily, after cleansing. Toning works in several ways: it calms and soothes the skin while minimizing the appearance of pores and balances the skin’s pH.  Please choose one without alcohol.  Not all toners are created equal.  Alcohol will dry your skin out.
• Protect: The protection step meets the skin’s basic need for a morning moisturizer with SPF to guard against harmful UV rays and environmental stressors. Sun damage degrades the moisture barrier and structural proteins and promotes discoloration—all signs of premature skin aging.
• Hydrate: The hydrate step provides vital lipids, replenishing moisture, and key repair components for optimal nighttime recovery.  With nighttime skincare, hydration should be applied once daily in the evening. See below for more specific instructions on this part of the routine.

Nighttime Skincare Regimen:

Repeat cleanse and tone, but use a nighttime moisturizer. Nighttime moisturizers do not contain the SPF.  This nighttime step is many times over looked and this is a critical time where the skin will renew and repair itself.   With these skincare basics you will wake up to more beautiful skin.

If you are interested in a company that makes high quality, innovative skincare, personal care and/or supplements, please click here.

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