Month: October 2015

Categories
Wellbeing

5 Ways To Live An Authentic Life

Life can seem complicated sometimes. Finding the right relationship, feeling happy, performing at work, managing to raise healthy children, caring for aging parents, and making a marriage work are just a few of the things you might be juggling individually or all at once. Sometimes you might be so busy that you forget to breathe and step back from the chaos long enough to remember where you are. Losing touch with time and place is not a natural part of life. It’s a chronic issue that has permeated our culture because we’re spending too much time on the things that deplete us and not enough on the things that sustain us.

As your list of things to do grows into a scroll-length document, you know deep in your heart that there are more important things for you to tend to that aren’t even on your list. You find yourself saying “time is flying by.” You speak about your days as being “busy” or “stressful.” You dangle from the monkey bars struggling to get to the next rung, but it’s getting harder and harder to hang on.

Shuffling through days, wondering where the time is going, and merely surviving instead of living are not healthy ways to exist. Consider this a wake-up call reminding you that your life is passing you by and that it’s time to become a participant instead of a bystander.

When life gets chaotic and busy, you stop paying attention to your own needs and slowly begin to forget what nourishes your soul. Getting connected to your core values and what’s most meaningful in your life requires a bit of excavation, but as you dig the shovel into the soil of your truth, you’ll realize what’s been buried and create the opportunity to unearth what’s gone dormant.

Many people blindly seek happiness or love in the hope of feeling better about the state of their lives, but what really brings transformation and change is the understanding of how to live your most authentic life. Authentic living brings your values and behaviors into alignment. More simply put, it’s when you’re doing what’s most important to you as often as possible.

Each journey toward authentic living is unique, but I’ve narrowed it down to five pieces of the life pie that have been shown to most profoundly deepen meaning and connection to the self.

One: Connection

Although we usually think of connection in terms of friends and family, it comes in many forms. You make connections daily every time you go out into the world. You connect with your animals, with nature, with strangers, and with yourself. A brief phone call, a moment of greeting, a nod of acknowledgment, and eye contact are all forms of connection that shape the way you feel and exist in the world. When you go hours or even days without an authentic form of connection, you’re depriving your soul of a much-needed nutrient. Make connecting a priority in your life by making time for friends and family, reaching out in the community, or simply taking a walk in nature.

Two: Self-Care

It is an essential part of your well-being and life to spend time doing the things you love or that feed your mind, body, and soul. As a culture, we notoriously push our own needs to the bottom of the list, claiming that we can’t be selfish or that we don’t have the time. No one will advocate for your self-care except you. You need to take what’s rightfully yours, which is time for yourself. Even if you love being with your kids, and even if pleasing others brings you pleasure, this isn’t the same as giving to yourself what you need to feel whole.

Three: Renewal

In the simplest terms, renewal is a break. For most of us, the only time we get renewal is when we’re sleeping, and even that is limited in the busiest of times. It’s sad to think that in order to rest, we need to be unconscious; it doesn’t have to be that way. Making an active effort for renewal is a fundamental part of living authentically. You see renewal all the time in the natural world, such as when farms are cleared for a new harvest or when a forest fire burns acres of trees. Under the surface is new growth that can only rise up in the space that is cleared. Whether it’s a few moments of quiet time or a scheduled vacation, make time for renewal and replenishment in your life.

Four: Community

The notion of community is connected to many positive states of being, including happiness and a sense of meaning in one’s life. The feeling of belonging literally shapes the brain and promotes positive feelings. We perceive this just by spending time with family and friends, participating in clubs, and being part of a group. Community is the cornerstone of a healthy life because it offers a provision of support and an opportunity to experience the self in relation to something greater. Community needs to be high on your list of personal values because you wouldn’t be able to survive without it.

Five: Spirituality

The grind of life takes us further and further away from the mystical. Whether it’s your religion or a spiritual sensibility related to something else in your life, connecting with the mysterious and unknown is invigorating and centering. Tied to faith, spirituality offers a grounded place within the self when things feel overwhelming or like they’re just too much. Think of it as your refuge or safe place to retreat to when things become hard.

Modern-day culture has all us of living overly individualized lives, which gives a false sense of personal sustainability. We live our lives like we’re on an island while denying the truth that we need much more.

It is only when we become clear about what we need, what we believe in deeply, what we stand for, and how we want to exist in the world that we can create a life that is not only honest but fulfilling.

Categories
Sweat

Quit It!: Could Lowering Nicotine End Smoking?

“I wish I could quit.”

The vast majority of smokers want to quit, but few are successful. Addictive power has been specifically engineered into cigarettes by increasing the amount of nicotine, adding ammonia to speed delivery of nicotine to the brain, and sugars which make tobacco smoke easier to inhale. The addictive nature of cigarettes is evident, but this wasn’t always the case.

The design and contents of tobacco products make them more attractive and addictive than ever before. Cigarettes today deliver nicotine more quickly from the lungs to the heart and brain. While nicotine is the key chemical compound that causes and sustains the powerful addicting effects of cigarettes, other ingredients and design features make them even more attractive and more addictive. – 2010 Surgeon General’s report, How Tobacco Smoke Causes Disease – the Biology and Behavioral Basis for Smoking-Attributable Disease

A study in the New England Journal of Medicine (NEJM) (link to come) adds to a growing body of research indicating the reduction of nicotine levels in cigarettes leads to fewer new smokers and more current smokers attempting to quit. Experts are now calling for new Food and Drug Administration (FDA) regulations to reduce nicotine levels in cigarettes to below addictive levels.

Why is lowering nicotine levels in cigarettes important?

Cigarettes are immediately addictive:

A British Medical Association Journal study reports smokers become addicted within a days of their first cigarette. Kids and teens are more likely to become addicted immediately because they are more sensitive to nicotine.

The really important implication of this study is that we have to warn kids that you can’t just fool around with cigarettes or experiment with cigarettes for a few weeks and then give it up,” said Dr. Joseph DiFranza, who lead the research at the University of Massachusetts. “If you fool around with cigarettes for a few weeks, you may be addicted for life.

Lower levels of nicotine in cigarettes will make early addiction less likely.

Smoking robs people of 15 years:

Half of long-term smokers will die as the result of smoking related illness. Smoking is the leading cause of preventable death worldwide claiming nearly six million people per year. Smokers, on average, die 10 to 15 years earlier than non-smokers. Reducing nicotine levels will increase the number of smokes able to quit.

Won’t people just smoke more?

The NEJM study conducted at the University of Wisconsin Center for Tobacco Research and Intervention found smokers who switched to cigarettes containing very low levels of nicotine over six weeks were less dependent on nicotine and smoked fewer cigarettes. This group was also twice as likely to attempt quitting as the group who smoked cigarettes with standard levels of nicotine.

Dr. Tim Baker co-author of the NEJM perspective calling for the FDA to act, believes this action could potentially end the epidemic of smoking-caused illness and death in the United States.

We believe that a policy of nicotine reduction in cigarettes, coupled with greater access to less harmful nicotine delivery systems, will help more people stop smoking, and also prevent the development of a new generation of smokers, Baker said. This policy, combined with other policy changes such as higher taxes on combustible tobacco, raising the legal age to buy cigarettes, and more inclusive smoking bans, holds potential to help millions of Americans avoid the leading preventable cause of death smoking cigarettes.

While some smokers may switch to other products containing nicotine such as smokeless-tobacco products or e-cigarettes, not inhaling cigarette smoke has immediate health benefits. The body begins recovering immediately. After 20 minutes, heart rates normalize. Within hours of quitting, blood pressure lowers. Within a year, the immediate risk of heart attack is cut in half. Quitting smoking significantly improves health and reduces the risk of heart attack and stroke. Experts conclude the development of new products, such as an FDA-approved device to safely and effectively deliver nicotine to the lungs, would accelerate a decline in smoking and improve public health.

What should you do?

– Find help to quit smoking at smokefree.gov

– Lend your support to the call for FDA action by joining an advocacy group such as yourthecure.org or lungforce.org

Reference: http://www.nejm.org/doi/full/10.1056/NEJMp1509510

Categories
Wellbeing

The Truth Behind Testosterone And Women

As we age, our hormone levels begins to decrease—it’s cruel but very true.  There become hormone imbalances which, when untreated, can wreak havoc on your body and how you feel day to day.  Working with clients on a daily basis, with the average being 45-65 years young, I hear women saying all the time, “Why am I losing muscle?  Why can’t I build muscle? Where has my sex drive gone? I have no more stamina, working-out zaps all my energy – why?”  There is one common answer, and nine times out of ten we have found that the testosterone hormone level is low.
How do I find that out, you ask? Simply consult with your doctor at your yearly exam or request a hormone level panel.
Let’s take a look at why your testosterone levels would be low? The likely culprits are birth control pills, aging, menopause, childbirth and excess stress, as just a few examples.  Common symptoms of low testosterone levels include fatigue, increased body fat, decrease in lean muscle mass, reduced bone density, low self-esteem, decrease in libido, difficulty losing weight, a drop in metabolism, and can contribute to mood swings and depression.  If you were able to say, “check, check and check, that’s me,” it’s time to have your hormone levels checked by your doctor.
There are a few ways to work on raising your testosterone levels naturally.  First, hit the gym – it’s time to work-out!  Many studies have shown an increase in testosterone levels after exercising.  Resistance training and hitting the free weights were consistently found to positively influence testosterone levels in women.  Another way to increase your testosterone is to pay attention to how much fat you are eating.  Women consuming diets high in fat have significantly higher levels of testosterone compared to those who consumed a low-fat diet.  Getting an inadequate amount of fat in your diet can hinder testosterone production, so it is important to eat enough healthy fats.  Here is one natural way you are sure to love to increase testosterone levels. Are you ready?
Have more SEX!
For both men and women increased levels of testosterone have been found after engaging in sex.  Although the increase is short lived, it only last for a few hours, research has shown the more frequent the sex, the more consistent the resting level of testosterone will be in the body. When the natural organic fixes just aren’t doing it anymore, consult with your doctor about the opportunity for bioidentical hormones to increase your testosterone levels.
Why is it important to have proper testosterone levels? For one, it helps fat loss.  Research shows, high levels of testosterone at rest are associated with high lean muscle mass and low body fat.  Hit the gym, hit the weights and break a sweat!  Second, it improves libido, yeah!  When testosterone levels are high, libido is high.  If your libido is high, you’ll want to have more sex, which in turn decreases stress and surely you’ll be much happier.  Increased levels of testosterone also increase stamina, again great for working-out and even better for that bedroom workout! Lastly, it helps to promote an overall sense of well-being.  So many of my clients after increasing their testosterone levels talk about this feeling of “calmness”; suddenly life is good.  No more mood swings, no more 24/7 sense of pms.
To that I say, “Amen!”

Categories
Lifestyle

The Crayon Initiative: One Man's Way of Bringing the Rainbow to Sick Children

Every year, restaurants and schools throw away perfectly good crayons. One man is putting those discarded crayons to use, though. 

The Crayon Initiative, a non-profit organization founded by Bryan Ware, uses discarded crayons to make new crayons, which are distributed to children at hospitals throughout California.

Ware, a creative dad from Northern California, was eating at a restaurant a few years ago with his wife and kids. He watched as his sons scribbled happily with some crayons. A thought struck him as he watched. 

What happens to those crayons afterward?

Ware asked his server and was disappointed to learn that the crayons at the restaurant were thrown away after customers leave. It seemed like a waste to him, so he started taking crayons with him. That simple act turned into The Crayon Initiative. 

The organization now receives leftover crayons from restaurants, schools, and personal donations. Ware sorts the crayons by color and melts them in his own kitchen. He then uses a special mold, built with the help of an occupational therapist, to form the new crayons. They’re molded a little thicker, so younger kids and those with special needs can grip them better.

So far, The Crayon Initiative has delivered more than 2,000 boxes to California hospitals, and recently Ware made the first deliver out of state, traveling all the way to New York. He hopes The Crayon Initiative can continue to grow and provide kids in a difficult situation with a creative outlet.

“From my perspective, the biggest goal is to give them an escape,” Ware told The Mighty. “I can’t even fathom what these kids are going through. If these crayons give them an escape from that hospital room for ten minutes, we did our job.”

Categories
Sweat

The 8 Most Common Running Injuries

There is no denying that running is a great form of exercise that can improve cardio efficiency, increase your fitness levels, and help you lose weight. But, it is also a demanding activity that can put a lot of stress and strain on the body too. Overtraining, running with improper form, or pushing yourself too hard can often result in an injury that could leave you on the sidelines for weeks or even months. If you are a frequent runner, here are the injuries that you need to be aware of, and hopefully avoid.

Pulled Muscles

Pulled muscles typically occur when a muscle is stretched too far, causing the tendons and fibers to tear. This can happen when a runner fails to warm up properly or hasn’t stretched fully, with most pulls occurring in the quads, calves, and hamstrings. Reducing the intensity of the training can generally provide the muscle with the time it needs to heal, although a more severe pull may require taking time off from your workout routine. Icing the injured muscle can be of benefit as well, helping to reduce inflammation 6 [k88and speed recovery.

Shin Splints

Shin splints are one of the most common, and dreaded, injuries amongst runners. They’re caused by the muscles and tendons along the shinbone becoming inflamed or sometimes experiencing tiny tears. This can lead to sharp, stabbing pains that become excruciating while running, although it may not be noticeable at all at other times. Reduced mileage and more rest are the best way to recover, with a gradual return to your normal distances over time. Shin splints are often caused by ramping up your workouts too quickly, although poor footwear can also be part of the problem. If you’re experiencing this condition, it could be time to go shoe shopping.

Plantar Fasciitis

Another all-too-common injury for runners is plantar fasciitis, which is again an issue that is often the result of overtraining or worn out footwear. As with shin splints, this leads to inflamed tendons, although this time they are found running heel to toe along the bottom of the foot. Plantar fasciitis typically manifests itself as an ongoing, nagging pain that can range from simply annoying, all the way up to debilitating. Stretching the calves and foot can help relieve the problem, but to completely recover runners will require rest and reduced activity levels.

Achilles Tendonitis

The Achilles tendon runs down the lower portion of the leg, connecting the calf muscles to the back of the heel. Sometimes this tendon can become very tight, which leads to irritation and soreness. Often this issue is a result of increased distance, or the inclusion of intense hill training or speed drills to your workout. Weak or overly tight calf muscles can be a contributing factor as well. Icing the sore area several times a day can help alleviate inflammation, and additional rest will speed the recovery process. Calf stretches can also be beneficial to preventing future flare-ups.

Runner’s Knee

If you routinely feel pain in your knee following a long run, while going up and down stairs, or sitting for a prolonged period of time, there is a chance that you may have patellofemoral pain syndrome, more commonly referred to as “runner’s knee.” This pain is caused by irritation of the cartilage around the knee, which is a usually brought on by the overpronation of the foot while running. It can also be the result of the repetitive stress that comes with overtraining, as well as weak hips or quads muscles too. Wearing a knee brace and taking anti-inflammatories can help alleviate the issue, but as always a reduction of mileage and increased rest is the best way to recovery quickly.

Stress Fractures

The repetitive nature of running can do more than just cause tendons and muscles to become inflamed. In fact, it can actually create tiny cracks in the bone called stress fractures. Typically found on the shins and feet, stress fractures can be very painful indeed. Generally the only way for them to heal completely is to stop running altogether and give them the proper rest and recuperation time that they need. More serious cases of stress fractures could require rehab or even some time on crutches as well.

Sprained Ankle

This injury occurs when a runner accidentally rolls his or her foot, stretching or tearing the ligaments in the ankle in the process. It can happen while doing something as simple a running on uneven terrain, hopping over a curb, or by slipping on a piece of debris in the road. Depending on the severity of the sprain, it can take weeks or even months to recover fully, during which time running is not advised at all. Severely injured ankles should be examined by a doctor to ensure more extensive damage didn’t occur during the initial trauma. An ankle brace may be required to help ease back into a running routine, as working out too quickly could cause the ankle to turn again, re-aggravating the prior injury.

Iliotibial Band Syndrome

More commonly referred to as IT Band syndrome, this injury typically occurs as a result of increasing your mileage too quickly, running down hill too much, or having weak hip muscles. The iliotibial band is a tendon that runs from your hip to your knee, and when it becomes inflamed it can rub against the femur, causing severe pain. Applying heat and stretching well before running can help ease this problem, and applying ice post workout will reduce inflammation too. As always, easing back on the mileage and intensity of your workouts can be crucial as well.

Each of these injuries is quite common amongst runners, particularly those who cover longer distances with any kind of regularity. Most can be avoided by ramping up mileage in a slow and steady fashion, and giving your body time to adjust to the demands that are being placed on it. But should you suffer any one of these problems, be sure to give yourself time to rest and recover. Before you know it, you’ll be back on the road and running stronger than ever.

Categories
Nosh

Oh, F@%! The F-Word Everyone On A Gluten-Free Diet Needs To Hear

No, not that F-word! Fiber!
Going gluten-free means cutting out a lot of foods, and with them, some very important nutrients. (See also: is gluten-free right for you?) One of these nutrients is fiber. Since a fiber-rich diet is arguably one of the best steps you can take toward improved health, that’s kind of a big deal. Eating enough fiber helps with digestion, cholesterol, blood sugar and insulin sensitivity, blood pressure, reflux, diverticulosis, and even immune health.
With many whole grains off the table when we’re talking gluten-free, we’re going to have to get a little creative. Fortunately, it’s actually a lot easier to keep your fiber up on a gluten-free diet than you might think.
The easiest change to make is to simply start reading labels on the products you already buy, which shouldn’t be much of a stretch since you’re probably already scrutinizing most labels. There are gluten-free products out there that actually have very high levels of fiber in them, you just have to know where to look.
The average woman needs 20-25 grams of fiber per day, while the average man needs 30-38, so you’re looking for a solid 7-10 grams per meal. Five grams is a bit of an over-generalized blanket recommendation for all products, since it will vary based on what else you plan to eat with it and what your individual needs may be, but it’s a solid place to start.
Oh, and check the ingredient list, too; if you see ingredients like “cellulose” or “inulin,” that means the company has added fiber and the product wouldn’t naturally be a good source without them. These added fibers have not been studied enough to know if they offer the same health benefits as naturally occurring ones.
Ultimately, though, products designed to mimic much-loved gluten-containing foods are not the most nutritious choices as diet staples. They’re great for making the transition to a gluten-free diet, and on occasion when you just have a hankering for a sandwich or slice of pizza. The rest of the time, the healthiest options are what we call “naturally gluten-free,” and they are easily the most nutritious sources of fiber for anyone, gluten-free diet or not.
FRUITS AND VEGETABLES. Did you know that 90% of Americans don’t eat enough fruits and vegetables? That’s basically everyone, and these nutritional powerhouses are amazing sources of fiber. Berries, cruciferous vegetables (Brussels sprouts, broccoli, kale, cauliflower, and cabbage), squash, green peas, and dark, leafy greens are particularly high. Stir a full cup of berries into your yogurt in the morning; chop up an apple into a big, spinach salad for lunch; snack on kale chips; or roast up some broccoli and cauliflower for dinner.
NUTS AND SEEDS. Keep a handful of almonds on-hand for easy snacking; make a trail mix with sunflower seeds, dried fruit and air-popped popcorn; use walnuts instead of croutons for a crunchy salad topper; and find any excuse to add fiber-rich chia seeds into your day. Just be wary of cross-contamination! Always read labels carefully and definitely shy away from the bulk bins. Oh, and stick with the seeds if you have a nut allergy.
BEANS, BEANS, THEY’RE…really high in fiber, too. Like, really, really high. Buy chickpea flour for baking and cooking, make a three bean salad and add lots of veggies, roast some chickpeas for a protein- and fiber-rich snack, or puree some white or black beans into brownies if you’re feeling extra-bold. One of my favorite sneakily-healthy desserts is a sweet twist on hummus; it’s great with apple slices (or, you know, a big spoon)!
GLUTEN-FREE WHOLE GRAINS. Wheat, barley, and rye are not the only whole grains in town, nor are they the most exciting. Pick up a bag of certified gluten-free oats, or explore “new” ancient grains like quinoa, black rice (one of my favorites!), buckwheat, corn, and teff. Most grains can be made in advance and stored for a few days in the fridge, so cook up one big batch and have them on-hand for easy meals throughout the week.
Remember, fiber is crazy-awesome, but part of what makes it so great is the fact that the body doesn’t properly digest it. If you go too gung-ho on the fiber all at once, your body will likely revolt in the form of bloating, cramps, and constipation. Not fun. Start slow and drink lots of water as you go, and you should be just fine.
Gluten-free, like many restrictive diets, does put you at risk for certain nutrient deficiencies, but only if you’re not careful. A little bit of planning and a revamped grocery list are all you need to stay on track. Happy shopping!

Categories
Nosh

Are You Ready To Give Meatless Mondays A Go?

The Meatless Monday project was started back in 2003 by a guy called Sid Lerner in association with Johns Hopkins University School of Public Health after the U.S. Surgeon General released the Healthy People 2010 report, which called for a 15 percent reduction in saturated fat in the American diet.
Since the majority of saturated fat in the American diet is of animal origin and abstaining from meat one day of the week is just about 15 percent of a week, the campaign was launched by encouraging people to give up meat one day each week to help reach this healthy living goal.
Why Mondays? Good question!
Research has shown that people are open to behavior change modifications on Mondays and view the start of the week as a good time to kick off a new healthy habit. While people tend to overindulge over the weekend, we generally view Mondays as a good day to get back on track.
The benefits of going meatless are numerous. Health benefits include:

  1. Reduced risk of heart disease and stroke: Making produce star of your plate has its perks. French researchers found that each daily serving of fruits or vegetables was associated with a 4 percent decrease in the rate of coronary heart disease, and a 5% lower risk of stroke.
  2. Reduced risk of certain types of cancer: There is evidence that red meat consumption increases the risk of cancer and that an antioxidant-rich diet filled with fruits and veggies decreases cancer risk. One day each week can make a big difference!
  3. Reduced risk of obesity for you and your family: The National Health and Nutrition Examination Survey of 2009-2010 showed that more than one third of US adults and more than one-sixth of kids were considered to be obese. Several studies have shown that people who consume plant-based diets weigh significantly less and have a lower body mass index than meat eaters. The fiber in fruits and veggies may help reduce overeating and keep you and yours at a healthy weight.
  4. Improve the quality of your diet: Going meatless one day each week encourages you to try other sources of protein, such as beans. Beans are an excellent source of vegetable-based protein, as well as essential minerals such as iron, zinc, and magnesium. Beans are also known to keep cholesterol levels in check and are rich in filling fiber.

In addition to health benefits, going meatless on Mondays can help you save on your food budget. I’ve heard time and time again that eating healthy is too costly. While it is true that shopping for healthy meat-based meals can be pricey, a nutritious meal where beans, veggies, or whole grains take center stage is way more cost-effective than a [linkbuilder id=”6440″ text=”fast food”] meal for the whole family.
It’s way easier than you think to try Meatless Mondays, and the world is catching on with 36 countries and counting in participation. For more info, including more delicious-looking recipes than you could probably ever try, as well as what’s going on in your local community check out Meatless Monday’s site.
Make a plan to go meatless next week. Monday will be here before you know it!

Categories
Nosh

7 Tips for Maximizing Your Farmer's Market Experience

If you care about eating locally, the farmer’s market is among your best assets. It’s also a great way of getting acquainted with the community in which you live. Meeting the locals is as easy as striking up a conversation with area farmers. Plus, you can discover the local delicacies that your friends and family may not know about and share at your next dinner party. The more time you spend at the farmer’s markets, the better you learn the tricks of the trade. Here are some tips to shopping like a pro at your local farmer’s market.

Ditch the list.

A farmer’s market experience is in many ways is the opposite of a grocery store experience. Instead of making a list ahead of time and forcing yourself to stick to the list, when you go to your local farmer’s market, it’s much more exciting to go with what’s in season and adapt your needs to what’s in season and available. You may cook broccolini instead of summer squash as a side or use sweet potatoes instead of zucchini in your stir fry. But by choosing what’s in season, you’re sure to get the best bang for your buck and the most delicious eats.

Go early.

The earlier you hit the farmer’s market, the more options you have to choose from, because hot, seasonal items sell out early. You’ll also get to sample and choose from the best looking produce. For example, if you want peak season Persian mulberries from my local farmer’s market, you’d better get there before 9 am or they’re likely to be sold out (some farmers keep them hidden under the table for special customers, so it pays to get to know your farmers and what they sell during the year!). Getting to the market earlier allows you avoid the crowds too. By 10am you’ll be dodging a hundred baby strollers. In the summer time, as the weather warms up the freshly picked produce begins to wilt. The bottom line is wake up, grab a cup o’Joe, and head to the market.

Bring small bills.

Don’t be the dude that asks a struggling local farmer for change for a 50 dollar bill, it’s poor form. What’s more, if you bring a bunch of cash you’re likely to overspend. Budget how much you can spend on your trip and take that much cash. And make sure you have small bills for the various small ticket items.

Establish relationships.

Getting to know your local farmers and establishing relationships is a great way to get to know your local community. It also allows you to get to really know the source of your food and how to make your dollar go further. Don’t be afraid or embarrassed to ask farmers questions. This is their lively hood and a good farmer or producer is proud of the work they do. In fact the good ones are thrilled to answer questions because they love what they do and want to share their passion and fruits of their labor with their customers. Ask about the use of pesticides if something is not listed as organic. Ask how to pick the best fruit or veggie you’re eyeing. Ask about animal welfare practices. Or simply ask how to prepare what you’re about to buy. Some of my best and simplest recipes have come from farmers!

Bring your own bags.

Plastic bags have been outlawed at my local markets, so I have to bring my own bags, but I know they haven’t been outlawed everywhere around the country. But in terms of sustainability and reducing your impact it’s always best to bring your own reusable bags. If you care about buying local, you likely also care about those worthless single-use plastic bags cluttering up landfills and littering our streets and oceans (which poison wildlife too).

Tip: Make sure that after you empty the local loot you throw your bags into the wash so they don’t gather bacteria and make you sick.

Certified organic or not?

If buying organic is important to you, look for certified organic farmers or even sections of a farmers market where all the vendors are certified organic. At my local market there is a whole section dedicated to certified organic farmers which makes it easy to shop only those farmers. However having said that, getting the certified organic label can be tough for many farmers. It’s expensive and can take up to four years to get. There are many local farmers who aren’t certified organic but don’t use toxic synthetic pesticides. It’s important to support those farmers too. If you aren’t confident if a farmer who is not certified organic grows their produce without the use of toxic chemicals, do some research online and find out exactly how their food is grown.

Be wary of frauds.

I hate to say it but not everyone at the farmer’s market is completely honest, though most are. If a vendor has fruits and vegetables that are obviously out of season or obviously not local, they’re probably trying to pull a fast one. Know the basics of what’s in season in your geographic location before you go so you don’t get fooled. If you’re not sure, ask the farmer whether they grew everything they’re selling. And no, that pineapple didn’t grow in Los Angeles.

The farmer’s market is a fantastic way to learn about local foods, discover new recipes and get to know your community. And if you know what you’re doing, you can purchase the best in local eats at a great price.

Categories
Sweat

What is Your Expired Makeup Really Doing to Your Face?

Makeup doesn’t expire, right? I wish my favorite shade of eyeshadow or lengthening mascara didn’t go bad, but sadly, makeup does have an expiration date.

The worst part is many of us ignore those dates. If it looks alright, it must be fine. I’ve said that exact phrase to myself. It’s actually dangerous to use expired makeup on your skin.

I started paying more attention to general makeup expiration dates and while it made me feel like I was wasting unused product, I knew I was lessening my chances of getting Pink Eye or smearing bacteria all over my face. By the time you get done reading this, you’ll do the same thing I did – clean out your makeup bag.

Bacteria Grows Quickly

Most of the makeup you use probably has preservatives in it. These help them last longer and fight bacteria from air and applicators. Keep in mind all-natural makeup doesn’t use preservatives and might expire faster, but they’re also better for skin so it’s an even trade off.

I never thought much about bacteria in my makeup. I always washed my hands and face before applying anything. I cleaned my applicators weekly. What was there to worry about?

From the moment you expose your makeup to air, it’s exposed to bacteria. You’ve just set off a ticking time bomb. Now you rub or dab your applicator in the makeup and apply to your face. You repeat the process until you’re done. Just like that, you’ve spread bacteria from your face to your makeup.

Bacteria doesn’t just get bored and magically go away. It’s powerful stuff that keeps growing and reproducing until your makeup turns into a nasty Petri dish. Do you really want that on your face?

Liquid based makeup, such as liquid foundation or mascara, provide a better breeding ground for bacteria than powder based. What does that mean for you? It means you get to keep your powder eye shadow longer than your liquid eye liner.

Don’t worry. It doesn’t happen overnight. All types of makeup have a natural resistance to bacteria. Just like us, the resistance fades with age.

Now do you see what I mean about taking expiration dates seriously?

Bad Makeup Is Worse Than No Makeup

I’ve had those days where I thought bad makeup has got to be better than no makeup. I was wrong. All it took was one look in the mirror to realize something wasn’t right.

Think it doesn’t matter? Here are just a few of the problems I faced myself:

– Adult acne

– Redness

– Dry patches

– Excessive oiliness

– Eye infections

Of course, the more I tried to cover up those issues with more makeup, the worse the situation got. As it turns out, the culprit behind all of my problems was old makeup.

While these didn’t happen to me, you could also experience the following:

– Swelling

– Rashes

– Blisters

– Sun damage (SPF becomes less effective)

As the makeup itself breaks down, it doesn’t work as well. In some cases, it actually does the opposite of what it’s supposed to do. For instance, a foundation designed to even out your skin tone over time might cause redness or dry skin.

The excess bacteria seeps into your pores and takes you back to your high school days. I thought acne was over after puberty. Not only is adult acne an issue, but expired makeup is a common cause of flare ups.

The worse part for me were the eye infections. I couldn’t figure out what kept happening. A friend told me it could be my mascara. I used to be a big believer in using a product until it ran out or didn’t look like it should anymore.

Every time I stuffed the wand back in my mascara, I was forcing air into the tube. This just makes bacteria grow faster. The next day, I put that bacteria all over my lashes. After five to six months, the bacteria ended up giving me an eye infection. Mascara typically has a 3 month shelf-life, by the way.

Trust me when I tell you bad makeup is not good for you. You’d be better off wearing nothing at all.

Using Makeup Past Its Prime

Just like with food, you’re not going to have any real side effects if you use your makeup a little past its prime. Mascara is probably the only real exception, especially if you use it regularly.

If you notice any small changes in your skin that aren’t related to those annoying monthly hormone issues, consider checking the age of your makeup. Simply tossing out your old foundation and replacing it with fresh could eliminate your sudden skin problems in a week or less.

Most women ignore the general expiration rules and instead use common sense. I use a combination, especially when I’m using products past their prime.

Think about the following before using old makeup:

– Does it smell different?

– Has the color changed?

– Has the texture changed?

– Does it feel different on your skin?

– Is drier or more watery than it should be?

The moment your makeup changes, it’s time to toss it. I know the moment my lipstick starts to smell a little strange, it’s time to buy something new. Besides, do you really want to use makeup on your face that doesn’t look like the product you originally bought?

Be careful when you use any makeup past its expiration date. It’s not worth risking your skin’s health just to use up that last little bit of foundation or concealer.

Follow the Rules

Don’t want to wait until your makeup starts to smell or look funny? I’m not a huge fan of that myself. Luckily, there are some general guidelines to follow. Plus, many manufacturers place expiration dates on their products.

Before I go any further, I should point out that if you’ve used makeup while you’ve had a cold, the flu or any infection on your face, such as lips or eyes, toss out the makeup you used during this period. The last thing you want is to spread those germs back on your face.

Liquid and cream foundation lasts approximately six months. Liquid and cream concealers are usually good for up to eight months. The same goes for any liquid or cream based eye shadows and liners. Cream based products typically last a little longer than liquids.

I’ve started using more powder based products for any makeup that I don’t use often, such as that neon blue shadow I only use on 80s night at my favorite restaurant once a month. These products last around a year.

I’ve also switched to eye and lip pencils that I can sharpen. Since you’re constantly shaving off the old, these last over a year. Just remember to keep them sharp.

I was surprised to discover lipstick and lip gloss are good for at least a year. Try to limit yourself to three or four favorite shades so you don’t have so much excess going bad.

Finally, toss your mascara after about three to four months. It goes bad faster than anything else.

I know you don’t want to throw away all your makeup. I didn’t either, but I’m glad I got rid of the expired products. My skin looks better than ever.

In the future, I recommend limiting how many products you buy at once. You can only use so much at a time. Find a few favorites or shades of each product and use them up before buying more. You’ll save your skin and money.