Our bodies age, whether we want them to or not, and the age you feel may not match the number of candles on your birthday cake. Make sure the reflection looking back at you from the mirror shows how you feel on the inside and live longer using these anti-aging tips.

The Skin You’re In

Anti-aging efforts start with your skin. It’s the first thing people see and the first part of you to start showing your age. You can take simple steps, though, to keep your skin in top condition and reduce wrinkles.

Avoid the sun. In addition to serious problems like skin cancer, sun exposure causes wrinkles, skin spots, freckles, and rough dry skin — all side effects that age your skin. You can protect your skin from the sun by using sunscreen, wearing protective clothing and avoiding the sun during 10 a.m. and 4 p.m., the hours the sun’s rays are the strongest according to the Mayo Clinic.

Develop a good, age appropriate skin care routine that includes moisturizers with retinoids, a vitamin A derivative that boosts collage production, a key ingredient needed to reduce wrinkles. Also exfoliate your skin using products with an alpha-hydroxy acid. Both products stimulate skin cells differently leading to brighter, smoother skin.

Use It Works’ Hydrating Facial Mask and feed your face rich botanicals that will help to tighten and tone your skin.  Wearing the applicator for 45 minutes will make you feel like you just had a facial.  Treat yourself to it once a week.  I like to do one of Fridays. Check out Demi Moore in her hydration mask.

Watch What Goes In

What you put into your body says a lot about how much you care about yourself. Eating cheeseburgers, potato chips and high-calorie coffee drinks won’t help you live longer, reduce wrinkles or help that reflection in the mirror look the age you want it to.

Start watching what goes in your body by maintaining good hydration with water. Water helps you lose weight, makes your skin look healthier, aids in digestion and could even help prevent cancer.

As you reach 40, your metabolism begins to slow and so diet becomes more important. Focus on an organic, plant-based diet rich in fresh, seasonal fruits and vegetables. Get enough calcium in your diet to keep your bones strong and healthy. Limit alcohol and caffeine, two substances that contradict your anti-aging efforts.

Watching what goes in also means what you choose to take in mentally. A focus on the positive yields positive rewards such as reducing stress, lowering depression and helping you live longer.  Get some help with reducing your stress with Confianza.  Less stress means less cortisol.  Cortisol is that pesky thing our body releases that prevents weight loss.  It has been said to be one of the main causes of belly fat.

Get Active, Stay Active

The benefits of regular exercise are well known. But, exercise also helps you live longer and look younger. Exercise boosts your mood, helps you lose weight, increases your energy and can even be fun. If you’re not active yet, it’s not too late to start. Consider walking or biking to work. Find a family activity to do on the weekends like hiking to get everyone involved. Try a new exercise routine like FitWorks, yoga or pilates,  activities good for your body and mind.

Don’t let your reflection in the mirror match the candles on your cake. Live longer by embracing the age you feel on the inside and take steps to care for your body, mind and spirit.

I was sitting there watching and hoping he would mention Estro-Rythm™. I know this product was just announced in October of 2010 so maybe he hadn’t heard of it yet, but I hope he has a chance to review it. In the few months it has been around we had gotten so many great reviews on how the product has changed peoples lives.

Estro-Rythm could not be any easier to use. You take a pill a day and spread a small amount of cream on every morning to a fatty area of your body. The cream packets are all numbered so you’ll never forget what day you are on.

For more information on Estro-Rythm please click here. Otherwise onward to what Dr. Oz said might cause night sweats as well as a few suggestions he had for reducing them.

A few things you can avoid that can cause night sweats:

• Caffeine
• Exercise (really?)
• Spicy food
• Alcohol
• Anxiety
• Anger

These all sound pretty typical, but I was surprised to hear exercise on that list. Please don’t take that as a sign to not exercise, just maybe try avoiding the other 5 things.

He also gave some suggestions on how you can reduce the night sweats:

• Licorice root extract
• Flaxseed powder
• A cooling blanket
• Wicking sheets
• and a NEW device that actually attaches to your bed and blows cool air in between your sheets.

That sheet blower thing sounds interesting. Might have to give that a try instead of running the air conditioner during the summer months.

I always tell people that the ultimate body applicator is not a miracle product. It works, but can only do so much. Adding moderate exercise to your body wrapping program will only make things better.

At 41 years old I can not say that I am an exercise expert, but what I can say is that I know what works. In all the years of trying different exercise regimens I can honestly say that when I am lunging I feel strong. The lower I can get the better. Give me weights to raise my arms and I am in heaven. Of course it doesn’t start out like that. At the beginning I am weak and the lunges hurt my knees or my lower back. I could come up with lots of excuses as to why I can’t do them, but the reality is I CAN.

I’m not saying that you need to do 100 lunges a day. Start small. Do six (three on each side). Do you have a hallway at home? Lunge down the hall way. You have to start somewhere. Do you have bad knees? Don’t go so low. Take care of your body #1, but also be realistic about what you can do. You might find that after a few weeks you will begin to crave the stretch and enjoy how strong your legs are becoming. When you start, make sure that your knee is never beyond your toe, but over the toe.

I am currently on day 41 of 90 in the P90X plan. Almost every work out has lunges. Yoga especially has 40 minutes of various Warrior poses that all have holding lunges. Yoga is as old as time so the fact that the lunge is such a core part of Yoga must mean something.

In my experience my body gets stronger all around by adding lunging to my daily routine. So remember…start slow. Don’t hurt yourself, but push yourself to the next level. Just start with six, then add one every other day until you can get to the point where you can add weights and get lower.

In case you are curious about what the “Worst Exercise” was? The sit-up. That’s right. Stop doing hundreds of sit ups a day. You have to find ways to diversify your core work out. There are hundreds of alternate ways to work out your abs, but the sit-up…she’s anotta your friend.

Image courtesy http://www.yc.edu

Zumba™ classes are popping up all over the country and for very good reasons. They are FUN and a GREAT work out. There are not too many classes that get your whole body moving all at once while keeping your brain fired up to learn moves that will surely GET YOUR SEXY BACK.

Your Zumba intensity level is all up to you. In the beginning it’s likely it will take you a few classes to learn the steps. Most instructors repeat the same routines over so the students are able to get in to the groove and enjoy the classes more and more each time. At full intensity you can burn between 500-800 calories in a one hour Zumba class.

Imagine adding this twice a week to along with doing your targeted inch loss body wraps? Your body will love you for it. Give Zumba a try. You can search your local listings online. Many instructors offer classes outside of the traditional gym setting, but if you go to a gym they may have Zumba or a class that is similar. Zumba is a brand, so instructors have to be officially licensed to teach Zumba. Any other form of Latin dance classes may be just as good, but aren’t the official Zumba brand of exercise.

*You don’t want to sweat while you are wearing the wrap, so don’t try to wear the body applicator while you are in a Zumba class. It will be a waste because none of the product will absorb in to your skin.

Increased cortisol levels are one of the main reasons that many women experience weight gain or can’t seem to lose those extra pounds. This often creates an endless cycle as our weight causes stress, and in turn our stress levels cause us to gain weight. Before you get frustrated and ready to give up, try these stress-reducing tips.

Hit the Road and Get Moving

While we all mean to start an exercise program tomorrow, it seems to be an easy thing to put off when your schedule is full. However, taking time to exercise makes everything else easier. In addition to increasing your energy levels, exercise stimulates your body to produce endorphins, which are natural, feel-good hormones that automatically reduces stress and improves your mood. Spend about 30 minutes exercising at least a few times a week, and you’ll feel like you can tackle the world. Don’t worry if you don’t have access to a gym; a brisk walk is just as good.

Improve Your Diet

Many women automatically turn to comfort food when they’re stressed and short on time. Too many carbs and sugary foods can really slow you down. While you might get a boost of energy right away, you know that you’ll pay for it with the inevitable carb crash. This kind of diet can fuel an endless cycle of cravings in many women. For improved stress levels, skip the processed food and eat more whole grains, fresh fruits and vegetables, and lean protein.

All Natural Stress Relief Supplements for Optimal Nutrition

If you’re having a hard time getting into the groove with a new diet and exercise program, natural supplements are available to help increase energy and reduce stress. One of these, Confianza®, is an all natural mixture of herbs that will even help improve your memory. Confianza’s active ingredients is a variety of adaptogens that work with the body’s own adrenal glands to restore balance, reduce your current stress levels, and increase your resistance to new stressors. Because the adaptogens are created naturally by the herbs included in the Confianza formula, you won’t have to worry about adding any harmful chemicals to your body’s delicate system.

Have a Little Peace and Quiet

There’s a reason that all those cute little Buddha statues look so serene and peaceful. Meditation has been used for centuries to reduce stress and develop inner peace. If you aren’t sure how to meditate, that’s okay. Just find a quiet place where you can take about 10 minutes or so each day to relax, think about nothing, and recharge a little. Of course, that’s easier said than done. Many of us can’t even find time to go to the bathroom by ourselves.

Learn How to Say No

Some women feel so guilty about saying no that they agree to do almost anything that anyone asks. This can leave you feeling overwhelmed and under-appreciated. While it’s fine to do a favor for someone when you really want to, don’t feel bad when you simply can’t fit it in. Knowing your physical and emotional limitations is crucial to keeping stress levels low.

Share Your Problems

The old saying that “a problem shared is a problem halved” couldn’t be truer. Statistics even show that people with a good support system feel less stress and depression than those who hold everything inside. If you’re having a really bad day, call up your sister, your mom, or your best friend for a good cry or a well-deserved rant. Either one will help. If you don’t have a shoulder to lean on, don’t hesitate to seek out a counselor.

Be Realistic

Having unrealistic goals or expectations is a sure way to add stress to your life. If you are always disappointed because you expect too much from yourself, from others, or from a specific situation, it’s time to cut everyone a break. You’ll be a happier person, and so will everyone else. By not expecting everything to be perfect all the time, your stress levels will quickly drop.

Take Time for Yourself

Most of us are so busy taking care of our families that we forget to take time for ourselves. Whether you enjoy bubble baths or kickboxing, it’s important to do something for yourself every now and then. In addition to eliminating stress, it will bring joy back into your life. Instead of taking time away from your family, you’ll actually have more of yourself to give.

Let Go and Forgive

Holding grudges and judging others can be major sources of stress. If you can find it in yourself to accept people as they are and forgive those who have wronged you in the past, it can relieve some of your stress. Of course, forgiving doesn’t have to mean that you forget or allow someone to constantly take advantage of your good nature. It simply means that you’ve resolved your inner issues. After all, forgiveness can be more for you than for the other person.

Gain Some Perspective

Most of us are guilty of letting our problems take on a life of their own. While life and death situations should be given the attention that they deserve, many other problems really aren’t that important when you look at the big picture. When you’re reaching panic mode, take a deep breath and put things into perspective. In most cases, everything will work itself out.

Of course, you don’t have to do everything on this list. If you did, you might find yourself in an ironic situation where you’re adding to your stress levels instead of reducing them. Choose one or two items to start. As your stress levels drop, you can always try another stress-buster. Before you know it, your excess weight will seem to melt away as your cortisol levels drop to normal levels.

Here are a few tips to help you jump on the grain wagon.

Whole Wheat At Meals:

To eat more whole grains, substitute a whole-grain product for a refined product – such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. It’s important to substitute the whole-grain product for the refined one, rather than adding the whole-grain product.

For a change, try brown rice or whole-wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes and whole-wheat macaroni in macaroni and cheese.

Use whole grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat in casserole or stir-fries.

Create a whole grain pilaf with a mixture of barley, wild rice, brown rice, broth and spices. For a special touch, stir in toasted nuts or chopped dried fruit.

Experiment by substituting whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes. They may need a bit more leavening.

Use whole-grain bread or cracker crumbs in meatloaf.

Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.

Try an unsweetened, whole grain ready-to-eat cereal as croutons in salad or in place of crackers with soup.

Freeze leftover cooked brown rice, bulgur, or barley. Heat and serve it later as a quick side dish.

Popcorn As Snacks:

Snack on ready-to-eat, whole grain cereals such as toasted oat cereal.

Add whole-grain flour or oatmeal when making cookies or other baked treats.

Try a whole-grain snack chip, such as baked tortilla chips.

Popcorn, a whole grain, can be a healthy snack with little or no added salt and butter.

What to Look for on the Food Label:

Choose foods that name one of the following whole-grain ingredients first on the label’s ingredient list:

• “brown rice”
• “bulgur”
• “graham flour”
• “oatmeal”
• “whole-grain corn”
• “whole oats”
• “whole rye”
• “whole wheat”
• “wild rice”

Foods labeled with the words “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not whole-grain products.

Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients. Read the ingredient list to see if it is a whole grain.

Use the Nutrition Facts label and choose products with a higher % Daily Value (%DV) for fiber – the %DV for fiber is a good clue to the amount of whole grain in the product.

Read the food label’s ingredient list. Look for terms that indicate added sugars (sucrose, high-fructose corn syrup, honey, and molasses) and oils (partially hydrogenated vegetable oils) that add extra calories. Choose foods with fewer added sugars, fats, or oils.

Most sodium in the food supply comes from packaged foods. Similar packaged foods can vary widely in sodium content, including breads. Use the Nutrition Facts label to choose foods with a lower % DV for sodium. Foods with less than 140 mg sodium per serving can be labeled as low sodium foods. Claims such as “low in sodium” or “very low in sodium” on the front of the food label can help you identify foods that contain less salt (or sodium).

Whole Grain Tips for Children

Set a good example for children by eating whole grains with meals or as snacks.

Let children select and help prepare a whole grain side dish.

Teach older children to read the ingredient list on cereals or snack food packages and choose those with whole grains at the top of the list.

Mice fed a high-fat diet during their normal sleep and rest period gained significantly more weight than mice fed the same diet during their active hours, a new study shows. The finding suggests that when we eat may influence how we pack on pounds.

Many living organisms—from plants to fruit flies to humans—have internal biological clocks, or circadian rhythms, that govern our daily cycles of sleep and activity. These internal clocks are tied to cycles of light and darkness. Several recent studies have found that circadian clocks can affect metabolism in animals, suggesting that the timing of meals might influence whether incoming calories are burned or stored as fat.

When you get hungry late at night consider some distractions that would take you out of the kitchen.

Get on the computer. (You could kill a couple hours easy by surfing the web.)

• Take a walk.
• Call a friend.
• Vacuum.
• Go to sleep early.

Whatever it is, try and focus on something besides food.

Losing weight around your bladder area can help to decrease urinary incontinence.

Urinary incontinence is the unintentional release of urine. It affects more than 13 million women in the United States and accounts for an estimated $20 billion in annual health care costs. Incontinence can happen to anyone, but it’s more common in women and older people. Obesity has been linked to urinary incontinence in the past. However, conclusive evidence that losing weight can reduce urinary incontinence has been lacking.

The Program to Reduce Incontinence by Diet and Exercise (PRIDE) study was funded by NIH’s National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) and Office of Research on Women’s Health (ORWH). The researchers, led by Dr. Leslee L. Subak of the University of California, San Francisco, recruited 338 obese and overweight women who leaked urine at least 10 times per week. Half the women were randomly assigned to an intensive 6-month weight-loss program of diet, exercise and behavior modification. The other half received information about diet and exercise, but no training to help them change their habits.

The researchers reported in the January 29, 2009, issue of the New England Journal of Medicine that women in the intensive weight-loss group lost an average 8% of their body weight (about 17 pounds) over 6 months. The number of weekly urinary incontinence episodes among these women was reduced by half. In contrast, women in the information-only group lost an average 1.6% of body weight (about 3 pounds) and had 28% fewer episodes.

About 41% of the women in the weight-loss group achieved a clinically relevant reduction of at least 70% of total incontinence episodes per week, compared to 22% of women in the information-only group. Women in the weight-loss group were also significantly more satisfied with the change in their incontinence than women in the information-only group.

Losing weight is already known to lower the risk of type 2 diabetes, high blood pressure and high cholesterol levels, as well as enhance mood and quality of life. “Our results suggest that a decrease in urinary incontinence is another health benefit associated with weight loss and that weight reduction can be a first-line treatment in overweight and obese women,” Subak said.

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