Glowing Skin!

We’ve been experiencing a mild winter and have been seeing the sun a lot more often lately. Seeing the sun shining reminds me of many things but one of the first thoughts that pops into my head is “did I remember sunscreen today?” So, did you remember your sunscreen today? This brings me to the topic of glowing skin and what we can do to achieve it.
One thing that we all have complete control over is what we put into our bodies. Eating a variety of fruits and vegetables along with whole grains, seeds, nuts and legumes will nourish your skin with the essential vitamins and minerals it needs. Avoid animal and saturated fats while leaning more toward cold-pressed vegetable oils, fried foods should be avoided as well. Making an effort to drink at least ten 8oz glasses of water a day will hydrate the skin and aid in flushing away toxins. A regular exercise routine increases circulation, this supplies oxygen and nutrients to the cells.
When it comes to your daily cleansing routine there are a few things to keep in mind, like always wearing sunscreen. We often remember this step in the summer or when we are on a tropical vacation but we should be applying sunscreen daily, even in the winter and on rainy days. Something to avoid is alcohol based toners. There are some great DYI recipes online for natural toners or you could pick up an herbal or flower water instead. Stay away from harsh soaps or solid cleansing creams, another thing to avoid is applying heavy oils around the eyes at night, this could be a contributing factor in puffy eyes in the morning. A gentle exfoliation several times a week removes dead and dry skin cells and helps to stimulate circulation. After cleaning your skin, apply a moisturizing lotion while the skin is still damp for better absorption.
Alcohol, caffeine and cigarettes all dehydrate the skin and so should be avoided.

Thinking of facial rejuvenation acupuncture? Here are some of the benefits;
• improves muscle tone and dermal contraction
• increases collagen production and has an effect on its dispersal
• helps to firm and reduce bags around the eye and neck as well as sagging tendencies
• helps to eliminate puffiness by improving metabolism and thus eliminating excess fluids
• helps to eliminate fine lines of the face and has a diminishing effect on larger wrinkles
• improves hormonal balance thus acne can be successfully treated
• moisturizes the skin by increased local circulation of blood and lymph to the face
• improves facial color by the increase of peripheral circulation
• reduces stress
• promotes overall health and well being
• nerve pathways in the head and the whole body are opened, allowing for and enhancing the free flow of vitality throughout the body
• crystallized emotions held in the face can be released allowing one to present a fresh relaxed radiant appearance
• bring out one’s innate beauty and radiance

Sweet Dreams

Guidelines for Better Sleep

• Go to bed and wake up at the same time every day (or on most days)
• Avoid strenuous exercise before bedtime. Do not exercise at least 3 hours before bedtime
• Turn off the TV at least 30 minutes before bedtime
• Create a relaxing bedtime ritual, like taking a hot bath with aromatherapy oils
• Eat lightly in the evening. A heavy meal too close to bedtime interferes with sleep. If you need a snack, stay away from protein and stick to carbohydrates or dairy products. Milk contains the amino acid L-tryptophan, which has been proven to improve sleep
• Avoid caffeine at least 4 to 6 hours (preferably 8 hours) before bedtime. This stimulant found in coffee, tea, pop, and even chocolate, can make it difficult to fall asleep and stay asleep
• Avoid alcohol. Although alcohol is a depressant and may help you fall asleep, the subsequent metabolism that clears it from your body when you are sleeping cause a withdrawl syndrome. This withdrawl causes awakenings and if often associated with nightmares and night sweats
• Use the bed just for sleeping and sex. Avoid watching TV, using a laptop, or reading in bed. If reading before bed helps you to fall asleep make sure you use a very low wattage light bulb (15 watt should be enough)
• Avoid bright light around the house before bed. Using dimmer switches in living rooms and bathrooms before bed can be helpful
• Avoid looking at the clock if you wake up in the middle of the night, it can cause anxiety
• If after 30 minutes you can’t get to sleep, get out of bed and do something boring in dim light until you are sleepy
• Sleep primarily at night. Daytime naps steal hour from nighttime slumber. Limit daytime sleep to less than 1 hour, no later than 3pm

Wrap up some love!

My favorite gifts are always ones that come from the heart, whether it’s a hand written letter or a warm knit scarf, the gifts that are given with love are the most memorable to me. I like to keep in mind that giving gifts during the holidays is only one way of showing those we care about that we appreciate them. Spending ridiculous amounts of money on frivolous gifts has nothing to do with the spirit of giving, while on the other hand trying to give on a budget can be tricky…but it can also be a ton of fun. One year we brewed a huge pot of homemade chai, bottled it, wrapped the bottles with red bows and gave it to our friends, they have since brought back those bottles for a refill and our house smelled lovely for days! These are the sort of things that get me excited around the holidays. We’ve also done the same thing with home baked candies and Christmas treats. Even something as simple as making a frozen dinner with the food you have already prepared (coming from a big family I always have leftovers) and giving that to someone who may not be able to cook for themselves or not have the time to. If working in the kitchen isn’t your forte, you could use any of your natural talents to bring out your inner Elf! Maybe you have a knack for gardening and have a friend who would love you to share some helpful tips or better yet, lend a hand getting their garden going! If you can knit you could keep all your friends and family cozy and warm this winter with a scarf or mittens. You may also consider giving your time, you may have an elderly relative or friend that would love someone to go for walks with, or have a movie night with, something like that would benefit both of you. Whatever you end up giving if it comes from the heart you have successfully shared the holiday spirit!

Stick to Stretching!

There are so many benefits from stretching! Most of us have been told or taught that it is important to stretch before and after working out, or maybe when recovering from an injury, or even to help a specific area of the body gain more mobility. Although the reasons for stretching may differ, there are a couple of things that you should always keep in mind to make it even more enjoyable. First you want to make sure that you are doing it right. Proper alignment is very important; it will give the intended muscles, tendons & joints a stretch without compromising other parts of the body. If you are unsure of your alignment ask your care provider or trainer for help. Also remember to listen to your body, if a stretch feels wrong, ease out of it using your breath to guide you back to a safe supported position. Breathing properly while stretching has huge benefits as well. Giving your muscles efficient amounts of oxygen will aid in getting a nice full deep stretch. Breathing deeply and slowly will relax your muscles and your mind.
If you are having trouble sticking to a stretching routine there are many ways to start incorporating it into your life. If you are more inclined to stretch in a class setting, try taking a Yin yoga class, being surrounded by like minded people can help to give you something to look forward to. If your schedule doesn’t fit with your neighborhood yoga studios, set aside some time at the end of your day. Even if you start with ten minutes, stretching before heading to bed is a great way to slip into a relaxed state of body and mind and can increase your chances of a great nights sleep.

Stress Less

There are many ways we can quiet the stress level in our lives. If we take the time to really tune in to ourselves and allow ourselves to listen to our inner voices we sometimes find that those voices have a lot to say! By listening to ourselves and keeping our stress levels in check we are giving ourselves a good dose of preventative medicine.

You could tweak your diet by increasing your intake of omega 3 fatty acids which will help keep the stress hormone cortisol in check. Extra B vitamins will help as well because they keep the nervous system functioning well. There are also benefits to adding extra vitamin C and E to your diet. Both vitamins C and E are antioxidants which protect from free radical damage and help to strengthen the immune system.

It is important to cut down on stimulants such as caffeine. Caffeine puts your body "on edge", so avoiding this excess stimulation will increase your chances of staying calm and slipping into a great nights sleep.

Practice an activity that shifts your focus from mind to body. When your focus is directed on a physical activity your mind has space to become quiet. Get active everyday, even if it's a walk after dinner, moving the body helps to open the spirit.

Remember to take on only what you can handle, be honest with yourself, and give yourself credit for what you do on a daily basis. Pat your self on the back when you complete important tasks, one job well done is better than many jobs done just ok. Also try to keep work at work and home at home if you feel overwhelmed in either place. If you have to, spend a little extra time finishing tasks or conversations where they start as opposed to carrying them with you. Finishing things where you started them will allow you to leave them in their proper place.

Make yourself the most important person in your daytimer, iphone or blackberry. Schedule time to do the things you like not just the things you have to do. Keeping a journal or writing down the next days tasks the night before a busy day will give you reassurance that you will accomplish what you'd like to. A journal is also a great place to vent if you need a non responsive, quiet sounding board. If being quiet isn't what you feel you need then let it out! Howl at the moon if it feels right, whatever way you decide to go about releasing your inner "Wild Thing" will be what's right for you. Letting your creative side shine is a wonderful way to get back to your roots. Dance, sing, paint. a hectic work day can be forgotten with a stroke of a brush against a canvas or a whirl around the living room.