This simple yet savory stir- fry is a perfect summertime dish. It’s easy to make and full of protein and vitamins.
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Month: May 2018
A healthy solution to those pesky cravings, these brownies are full of fiber and can be made completely vegan.
From countless articles on how #bossbabe CEOs spend the early hours of their days to entire YouTube videos on how bloggers bounce out of bed, morning routines (and finding out the details of other people’s routines) are definitely a Thing.
And they have been for a while. Take Princess Margaret, for example. When it came to morning routines (and a lot else in life), she had the right idea. Unlike the power routines you’ll see from people on Forbes’ front page, though, she didn’t actually do much until about noon.
Princess Margaret’s morning routine c 1955. Yassgirl. pic.twitter.com/YbCAvhtfMC
— Gareth Roberts (@OldRoberts953) October 20, 2017
No wonder articles (yes, like this one) about morning routines are still popular; Her Royal Highness’ morning breakdown is more than 60 years old and people are still reading it. Finding out minute-by-minute details of how others make their mornings work makes sense, though: Not only are we all inherently creepy (blame social media), the routines of influencers everywhere always seem to involve a whole lot of lemon water and soothing yoga flows—pretty idealistic.
How your mornings go, on the other hand, might be a little frantic in comparison. But let’s say you want to get from here (rolling out of bed bleary eyed and getting ready in a daze) to there (singing like a Disney princess to baby birds while sipping coffee): How do you do it?
With a morning routine.
By the way, morning routines aren’t just for show. The National Alliance on Mental Illness has explained their benefits, proving that there is some scientific backing to starting your days off right. A routine can increase productivity, energy, and inspiration. And a routine makes you hold yourself accountable: You decide how you’re going to spend those first minutes out of bed.
And to make it work, you just do it—right? Well, sometimes! If you’ve read countless features detailing every minute of your social media girl crush’s morning but still can’t make it happen for yourself, that might be because you’re just recreating someone else’s day instead of developing a routine that actually addresses what you need.
Here’s how to sort through your routine so you can crush your mornings.
First Things First: Find your why.
Why are you so interested in a morning routine in the first place? Is it because you see them all over social media and you’d like your mornings to be equally as beautiful? Is it because you’ve read about the routines of super successful people and you, too, would like to be a super successful person? Is it because being a morning person seems like something you probably should be at this age? Is it because you have a lot of shit to get done and before work is the only time to do it? Is it because you’re constantly rushing around and end up being late to work three times a week? What is it that you want to change about mornings? What is it that you want to change about your life?
Why do you want a morning routine, sis?
Think about this question for a minute, then come back. I’ll wait.
Note that all of the motivations I listed are completely valid. No matter the reason for wanting to have a morning routine, it’s just important that you have one.
Having a why will be what you think about on those mornings when staying in bed for just 10, 15, or 20 more minutes feels incredibly appealing.
Figure out what’s already working.
Believe it or not, you already have a morning routine, even if you didn’t plan it out that way. Think about everything you do each morning: get out of bed, brush your teeth, get dressed. The list goes on. That’s a routine. Now think about which of those things you have to do. Those need to stay in the routine.
Besides the basics, is there another thing that you do every morning? Do you enjoy doing that thing? Then keep doing that thing. Just because a thing was not in Princess Margaret’s routine (and not much was) does not mean it can’t be in yours.
On the other hand, let’s say you do not like that thing. Unless it’s truly necessary, ditch it.
At this point in your life, you probably know what you don’t want. (What you do want is a question most people can never fully answer and is a topic for another article.) If you don’t want to get up at 5 a.m. to go to the gym, don’t do it just because the founder of your favorite skincare company does. If you hate coffee, don’t drink it just because you think you need a caffeine jolt.
This is your morning after all—design it for you.
Set your goals.
You’ve got your why, and you’ve got your list of things you need and want to do—and the things you want to cast off. Next up in creating a morning routine that really works for you is to set goals. Everyone’s mornings look different because everyone’s priorities are different.
For instance, do you want…
… To focus on nutrition? Get your day going by jump-starting your metabolism: Drink a full glass of water as soon as you wake up. And don’t skip breakfast!
Make it impossible to forget about your newfound water habit by keeping a carafe and glass set on your nightstand. After breakfast, it’s time to caffeinate: Save some money and take your coffee on the go—ban.do’s travel mugs never fail to put a smile on my face.
… To get moving? Throw down a yoga mat and start flowing. Go for a quick run (pre-shower, please). Try some HIIT workouts to get your heart rate up.
… To reflect? Journaling has proven benefits; whether you’re into the bullet journal craze or you want to focus on gratitude, post-dreamland contemplation can bring out the realest thoughts. Start your morning off slow with some meditation—when the rest of the world is rushing around getting ready, taking even five minutes to be in your own mind can set the tone for the rest of the day.
We know you’re busy, but take some time to write down your dreams, sleepy ideas, and a few things you’re grateful for in your favorite notebook: something cheeky like this one from ban.do or a customized notebook from Pop & Suki are hard to ignore! Inner reflection more your speed? Plop down on a pouf and open up Headspace.
… To be more productive? That might mean building in time for brainstorming for a big meeting or responding to emails. You can also multitask: Join a webinar while you do your makeup to stay up-to-date with industry happenings.
… To stay informed? Podcasts are a busy girl’s best friend. Depending on how much time you have, I recommend NPR’s Up First (10 minutes), The New York Times’ The Daily (20 minutes), and Crooked Media’s Pod Save America (60-90 minutes). Or go old school and actually pick up a paper. (Print media is dying; it’s up to us to save it!)
… To have flawless skin? Girl, I hear you. Build in time for a skincare routine that beauty bloggers ’round the world would envy. A sheet mask is a quick way to indulge yourself—and start your day off hydrated as hell. Don’t forget the SPF!
My morning skincare routine isn’t complete without my Foreo Luna mini 2—the gentle scrubby action combined with my ultimate fave cleanser, Pacifica’s Sea Foam Complete Face Wash, is a refreshing way to start my day. As for SPF, I always turn to sunscreen queens Supergoop! and Coola. Supergoop!’s SPF 40 Unseen Sunscreen before my makeup and Coola’s SPF 30 Makeup Setting Spray after keeps me protected and hydrated.
Make it happen.
Deciding how you’re going to spend your mornings and actually putting those things into practice are two very different things. Here are our top tips for making your morning routine work.
Start small. Rome was not built in a day, and neither were the best morning routines. You can’t expect to go from a typical morning to something that would hit the Instagram Discover tab in just one day. Pick one or two new steps to incorporate into your morning routine and master those first.
Multitask where possible. Even the most dedicated morning people can struggle to accomplish everything in the time between waking up and making it into the office. That’s why it’s key to multitask: If you’re committed to hearing about the news every day, listen to a podcast in the shower. If you don’t have time to sit down to breakfast, grab something you can eat in the car. Make it work for you and the amount of time you realistically have.
Start the night before. Preparation is key! Lay out your clothes the night before, meal prep your lunches, and take off your makeup. When you start thinking of your morning routine before you’re even in bed, you’re that much more likely to be successful.
Be gentle with yourself. You’re going to have mornings when you sleep in or mornings when you feel like crap or mornings when you just don’t want to do your routine. That’s okay. The whole point of building a morning routine is that it works for you as an individual, and if that means skipping it sometimes, you’re not a failure. You’re just a person.
My Morning Routine by the Minute
6:45 Rise and shine! I drink a glass of water in bed and check emails or any pressing social media notifications—a lot of people say not to check your phone as soon as you wake up, but I like to catch up right away.
6:55 Out of bed and into the kitchen to make a cup of tea. While it’s brewing, I pick out a quick meditation on the Headspace app.
7:00-7:10 Meditate. Though it’s only five minutes, this is my quiet time—no lights on in the house is key.
7:10-7:15 Quickest shower ever. I wash my hair and shave my legs at night, but I need a morning refresh to wake me up. This is when I put on a punchy playlist for a jolt of energy.
7:15-7:35 My morning skincare routine and makeup. I typically switch to a podcast at this point—usually Who? Weekly or the newest Crooked Media pod.
7:30 Wake up my 6-year-old daughter. This often takes a few minutes and always ends with a “good morning” song! Thankfully, she can pick out her own clothes, brush her teeth, and generally get everything she needs for school ready on her own.
7:40 Get dressed! This is generally pretty easy for me because HealthyWay HQ is v casual so I can really wear whatever I want.
7:50 Make sure my daughter is ready to go and gather any last-minute things.
8:00 Out the door and on the road.
We’ve all heard that we need to take our makeup off and wash our face before bed every night. I’m not here to debunk that: It’s definitely true. But some nights, devoting time to a skincare routine is a lot easier than others.
Some weeknights, I do a multi-step skincare routine involving a face mask (or two), accompanied by a glass of a big, bold California Cab and the latest episode of whatever Bravo reality show I’m binging that week. And some weekend nights, I get in my front door from an Uber after one cocktail too many and take the shortest pass possible at my face with micellar water, dab on some moisturizer, and fall into bed.
See, having a routine that you’ll still do when you’re busy, exhausted, or yes, even a little tipsy, is the important part. If you think you have to do essences, serums, oils, and creams every single night, you might be setting yourself up to fail.
Pare back to the basics, though, and you have more freedom to add in more products when you actually have the time (or desire).
Can’t I just wash my face in the morning?
You should wash your face in the morning! But I like a fairly minimal morning routine (so I can sleep longer) and prefer to do the heavy lifting at night.
Besides sleeping in a bit longer, a nighttime skincare routine is important for two more major reasons: 1) you really should get the dirt of the day off your face, and 2) cellular regeneration happens at night.
Cellular regeneration means your cells are repairing themselves, giving you a youthful glow. Our cells work overtime at night to repair themselves, dividing at less than half the time than when we’re awake. By sticking to a skincare routine, you’re taking advantage of the cellular regeneration process and helping it along.
Sure, your body is likely functioning as it should—boosting collagen production and destroying free radicals—but going to bed with a sleeping pack on is giving your skin a leg up. Treat it well, and you’ll definitely see results.
Start simple.
At its most basic, a solid nighttime skincare routine should involve removing makeup, cleansing your face, and moisturizing. Anything else you add on is gravy—but that gravy is usually worth it.
Use a makeup remover to do the heavy lifting of taking your makeup off. Using a dedicated remover instead of letting your cleanser do that work allows your cleansing product to focus on its job: removing dirt and impurities from your skin.
My Picks for Makeup Removers…
Clinique Take The Day Off Cleansing Balm is my go-to; the consistency easily melts away my makeup, but it doesn’t feel heavy after cleansing.
If you’re a makeup-remover traditionalist (is there such a thing?), you can never go wrong with Lancôme’s Bi-Facil Double-Action remover. Just don’t forget to shake it well!
On the go? Skip the makeup wipes and get a makeup remover cloth, like the OG MakeUp Eraser cloth. It’s not my favorite pick for waterproof liner and mascara, but on light makeup days or when I’m traveling, having a product I know won’t spill is a godsend.
My Picks for Cleansers…
I can be pretty bougie when it comes to skincare, but I cannot deny the allure of Pacifica, a vegan, cruelty-free company. Their Sea Foam Face Wash is sulfate- and paraben-free, doesn’t dry out my skin, has a fragrance just light enough to smell (but that won’t hang around), and it’s under $5. Yes, girl.
And on the other end of the financial spectrum, I have to give it up for Tata Harper’s Purifying Cleanser. While I’m always conscious about stripping my skin’s natural oils, this cleanser is great for purging the nasties from every skin type.
Add in a moisturizer after you cleanse, even if you have oily skin or tend to be acne-prone. Your skin is doing a lot of work at night, and it needs that extra love.
My Picks for Moisturizers…
At this point in my skincare journey, I’m pretty much a Drunk Elephant evangelist, and nothing makes my heart sing like the combo of their Protini Polypeptide Cream followed up with the Lala Retro Whipped Cream. If your skin is extra dry like mine, that combo will do you right. If you’re on the oilier side (or want a lighter feel during the day), you may just want to stick with the Protini.
I understand if the word “cream” makes your pores want to run for the hills, so until you’re more comfortable jumping into the ultra-moisturizing waters, you can go for something a little lighter. Murad’s Essential-C Night Moisture is a thinner consistency and its vitamins A, C, and E will increase that nighttime cell turnover.
If you’re going the minimalist route, that’s really all you need. But on those days your skin is needing a little more TLC, you can always add in extra products to the routine.
If you want to add in just one more step… Go with a toner right after you cleanse. Toners of years past were often harsh, astringent, and drying. These days, they’re just setting the scene for your moisturizer and offer a much-needed post-cleansing pH balance or a little extra hydration.
I’ll never stop singing the praises of Son & Park’s Beauty Water—a multitasker if I’ve ever seen one, it is the definition of refreshing. For something more clarifying (and cheaper), try Thayers Witch Hazel toners.
If you feel a breakout coming on… Add in a spot treatment. Look for ingredients like salicylic acid or benzoyl peroxide. Put it on before your moisturizer so it can penetrate your skin’s surface and stop that spot in its tracks.
Mario Bedescu’s Drying Lotion is one of the OG spot treatments. It doesn’t smell great, I’ll give you that—thanks calamine, sulfur, and camphor! But it works for me. Less a spot treatment than a miracle worker, COSRX’s Acne Pimple Master Patches can stop a spot in its tracks—and for less than $5 for 24, it’s a damn good deal.
If you’re feeling extra dry… Try a serum or an essence. A serum is a powerhouse product made for a specific purpose, while an essence is like a lighter version, with a more watery consistency. Both are great pre-moisturizer to inject some moisture into the skin.
Essences aren’t cheap, but this Belif Hungarian Water Essence is on the more affordable side, and I can definitely feel a difference when I use it. Feeling fancy? SK-II’s Facial Treatment Essence is a beloved essence—just one sample has me still saving up for a full-size bottle.
Serums are powerful little friends. Drunk Elephant’s T.L.C. Framboos Glycolic Night Serum uses AHAs and BHAs to resurface the skin while you sleep. If you’d rather focus on vitamin C (oh so trendy), Sunday Riley’s C.E.O. Rapid Flash Brightening Serum has been working for me, but Ole Henriksen’s vitamin C–packed Truth Serum is another winner.
If you need to relax… Always Be Masking! From clay masks to charcoal masks to sheet masks, masking options are endless and can tackle just about any issue in 20 minutes or less. Depending on your skin needs that day (and how much time you have), put on a mask and go lie on the couch. You deserve this.
I can’t live without my monthly FaceTory subscription, which sends me five new Korean sheet masks per month. I get to try new masks I would likely have never heard of otherwise, and I highly recommend it for sheet maskers everywhere. Other masks I use and love include Drunk Elephant’s T.L.C. Sukari Babyfacial, Laniege’s Water Sleeping Mask, Origin’s Clear Improvement charcoal mask, and Shea Moisture’s Peace Rose Oil Complex mud mask.
Tying It All Together
A skincare routine you do every single night can offer great benefits: relaxation, the skin you’ve always dreamed of, and the feeling of accomplishment one gets from properly completing a Korean skincare routine (10 steps is no joke!).
But skincare won’t solve all your issues, no matter how hard we, the beauty junkies of the world, try. The solution? Build your skincare into a larger self-care regimen. That can look different for everyone, but consider the other ways you like to care for yourself and try to multitask.
Need some ideas?
Drink more water, and eat your fruits and veggies. They’re old tips, but they’re ones that really work. The more hydrated you’re keeping your body, the happier it and your skin will be. Give those skin products you’re investing in a leg up with a body you’re taking care of from the inside out.
Use your routine time to listen to a podcast or FaceTime a friend (as long as she doesn’t mind watching you exfoliate). Light a candle and meditate while your sheet mask is on—there’s not much else you can do with that time but sit still anyway. Watch a movie, read a book, or create some art while your charcoal mask hardens. Slip into the bath while you do an at-home chemical peel.
And finally, when the routine is over, get some sleep. It’s an often-overlooked form of self-care, and your cells will definitely thank you.
When I was in first grade, I won a countywide writing award for my creative masterpiece, The Magic Rock, about—you guessed it—a magic rock. My success fueled my dreams of being a writer from an early age, and after that, I wrote all the time. By the end of first grade, I knew that I was going to become a famous writer.
Fast forward to almost-adulthood. Even though I had a bold, outgoing personality that screamed “Self-confident lady coming through!” I actually struggled with deep insecurities about my own abilities, appearance, and intelligence. I still wanted to be a writer more than anything, but at my core, I felt that I’d never be good enough to achieve my goals.
So I gave up on writing. I pursued a series of unfulfilling and unsatisfying jobs until a friend offered me a freelance writing gig with her company. I was nervous, but I submitted a writing sample anyway. And to my surprise, the editors loved what I’d written.
So I kept going. I was not going to win a Pulitzer for those blog posts, but it felt great to flex my creative muscles after so many years away from my craft. Getting my first paycheck for my writing was one of the best days of my life. Yes, it was peanuts, but it was real money I earned from writing, a dream I’d had since I was 6 years old. And it gave me the confidence to apply for more writing gigs until last year, when I officially became a full-time writer. Seriously, now I even have business cards, so you know it’s legit.
Often, though, we feel inadequate in our appearance, how we parent, and in the workplace. According to a 2002 Monitor In Psychology article, people who base their self-worth on what others think about them are more likely to have higher levels of stress, anger, and relationship issues.
“Self-confidence impacts how we perceive our health,” says Jim Seibold, PhD, a family therapist based in Arlington, Texas. “Those with higher self-confidence are more likely to view themselves as healthy. Those with higher self-confidence cope more effectively under stress and are low utilizers of physician visits.”
But confidence doesn’t come easy for most women, myself included. That’s why I sought out advice from confident women, like NY-based therapist Kimberly Hershenson, Dallas-based realtor Kathryn Sharrock, and CEO Mae Karwowski to really find out how to be a confident woman.
How to Be a Confident Woman: The Importance of Putting Social Media in Its Place
“Julia’s newest promotion popped up in my newsfeed. When will it be my turn?”
“She probably didn’t mean it, but Rachel’s comment about my weight on my new profile pic really stung. I mean, I just had a baby!”
How many times have you been scrolling through social media and been hurt by something that someone posted?
The effect social media can have on confidence has evolved along with social media itself. In a 2008 study, researchers suggested that people with low self-esteem could benefit from engaging on social media platforms like Facebook because it helped reduce loneliness. Fast forward a decade, and some experts believe that social media can actually have a negative impact on confidence. One recent study found that the more participants used Facebook specifically, the worse they felt about their overall well-being.
“Rude comments or bullying in general can make one feel hurt, sad, or angry, leading to feelings of depression, anxiety, or self-esteem issues,” says Hershenson. “When the rude comments or bullying are online, and you are looking at social media at home or at work, it can be even worse because it is happening to you in a place you should feel safe, and possibly when you are around people [who are] important to you, such as your children.”
It’s also hard to escape online comments because everything on the internet is seemingly forever, and erasing an image or disabling an account we’ve outgrown can feel like it requires an act of Congress.
So, how can you be a confident woman and interact with social media?
Try to limit the amount of time you spend on social media. Over the past year, I found myself feeling sad or upset almost every time I logged onto Facebook. I tried giving up the app by deleting it from my phone, but found myself simply scrolling though on a web browser instead. Even though it made me feel bad, I couldn’t stop looking at it. What if I missed something?
Because I couldn’t quit social media on my own, I downloaded the Freedom app, which blocks social media on your phone for a certain number of hours a day to help you take a healthy break. Instead, use the time you would have spent on social media apps to practice self-care, have a face-to-face interaction with a friend, and practice healthy habits, whether that’s reciting affirmations (more on that to come) or rolling out your yoga mat rather than continuing to scroll down your feed.
Girl Bosses Rule: How to Be a Confident Woman in the Workplace
“I work mostly with women, in a warm, open workspace, and I still feel like there’s a gender confidence gap,” says Dianna Leyton, a digital marketing strategist based in Richmond, Virginia. “I’ve noticed that women, even in a comfortable environment, feel as though they need to be an expert on every topic before speaking up in a meeting or even applying for a job. Men, on the other hand, seem to be more comfortable relying on confidence and ‘winging’ a situation.”
“Research shows that men are more self-assured than women,” Hershenson explains.
She’s right. An eight-year study with participants of both genders from all over the world found that men universally exhibit much higher self-esteem than women. The gender confidence gap, as it’s come to be known, is especially detrimental to women in the workplace.
Confident people tend to speak up more in meetings, criticize leadership with few consequences, and show higher favoritism to those who are similar to them. Since men tend to be more confident than women, this can lead to a woman being overlooked in the workplace. Combine the gender confidence gap with other issues women face in the workplace, and it is no wonder that 95 percent of the CEO positions at S&P 500 companies are held by men.
So what can you do to be a confident woman in the workplace?
”When you’re doing a great job, it’s easy to have confidence,” Karwowski, the founder of her own social influencer firm, Obviously, says. “It’s important to feel stress at work. It means that you are growing and you are getting out of your comfort zone. That growth is vital for you to improve in your career. I always remind myself that any insecurity or doubt means that I’m putting myself in a situation to grow—so I should go for it and do an awesome job!”
“I also take the time each morning to ask myself what my three priorities are for the day and for the week,” Karwowski continues. “ I then ask myself What are the things I’m worried about, and why? For example, I’m worried about this big pitch meeting we have on Thursday. Once you can clarify your concerns, it’s much easier to plan how to tackle that challenge and be ready for it.”
Girl boss Sharrock, who started her own empowering women’s group with two chapters in Texas, shares a tip she practices regularly:
“Start a gratitude journal and become grateful! Write down three things a day that you are thankful for. Your mind will start to naturally see the good in life and in yourself. Last but definitely not least, surround yourself with confident people, people who are going to encourage themselves and you to do great, believe great, and be great.”
Even though Sharrock describes herself as extremely self-confident, she says there are still moments in which she feels totally inadequate. When Sharrock starts feeling less than, though, she has a plan of action to boost her confidence right back up.
“There are so many moments when I feel gross, I feel useless, I wonder if I am living my best life, and that’s okay. When you have a bad day, write down your blessings and fall asleep; you’ll reset and wake up with a whole new mindset and fresh start to knowing [the] badass you really are!”
How to Be a Confident Parent
Women’s confidence issues aren’t just at work. It’s easy to let doubt in our own abilities creep into all aspects of our lives.
“Did I permanently scar my kid when I punished him this afternoon?”
“Misty’s kids never act out. Why is she so much better than me?”
Sound familiar? It’s important to know that you can be a mother and a loving partner while still being a confident woman.
If others (like the snarky third-grade room mom) second guess your parenting choices, the mama bear in you may come out—or you might shy away from the confrontation, and in the process, lose the ability to defend your parenting choices confidently.
“Consistency in parenting is essential for creating confidence and security in your children,” says Seibold. “They are also more likely to consistently follow household rules and expectations because they do not change.”
Proactive parenting is also a sign of confidence, says Seibold.
“Look for opportunities to teach them the values you want them to learn instead of just reacting when there is a problem. …Catch [your kids] living out the values you are teaching and let them know you notice.”
“When you do this,” Seibold says, “you will also have more credibility when you do need to be corrective.”
It’s important to be humble as a parent, and if you’re wrong about something, you should definitely acknowledge that mistake. But all too often, women over-apologize when it isn’t warranted: to their kids, partners, friends, the barista at Starbucks. Perhaps one of the most important things you can do to be a confident woman and parent is to stop apologizing for your actions when an apology isn’t necessary. We apologize because we’re taught that boldness is rude in a woman. Even confident women still tend to couch their requests and desires as “I’m sorry” statements.
What does that teach our daughters? Our sons? None of what we’re after in our search for confident womanhood.
So only apologize when it’s really necessary. And in doing so, teach your children the right kind of confidence.
How to Be a Confident Woman…in the Bedroom
It may be easier to be a confident woman when it comes to your kids, but what happens to that confidence in the bedroom?
Maybe you don’t like how you look naked. Or you’re afraid your partner thinks your sex routine is no longer satisfying. But confidence in the bedroom is critical to a fulfilling, romantic relationship with your partner.
One way to build confidence in the bedroom?
“Don’t apologize for your quirks—things you do or say that others may find different or ‘odd’ are usually what makes you you,” says Hershenson.
If you like when your partner does certain sexy things, don’t be afraid to speak up and let them know. Or, if you like something that’s a little wild, bring it up! Your partner can’t please you if they don’t know what you want. A confident woman knows what she likes and how she likes it, and shouldn’t be afraid to pipe up, even when sex is less than spectacular.
If you’re struggling with body image issues in your romantic relationship, buying yourself some sexy lingerie may help boost your confidence, because when you look good, you really do feel good. When your partner sees you in that new teddy, all they’ll see is a confident woman. And that’s sexy as heck.
Being a confident woman takes practice.
Don’t expect your behavior to change overnight if you struggle with confidence issues. After all, breaking negative habits is hard.
Still, practice really does make perfect. One thing you can start doing to be more confident right away is to stop negative self-talk. Instead, aim to use words of affirmation when talking to and about yourself.
“Start by simply telling yourself that you are great,” says Sharrock. “Words of affirmation are real. You talk to yourself more than anyone else, so make sure your words are kind, they are confident, they are positive to yourself. You may not believe it at first, but you will once it becomes habit.”
Before a big meeting, Karwowski does the same thing to pump herself up.
“Telling yourself in the elevator It’s go time. Time to crush it! actually really works! You need to project confidence in your tone, body language, and speech.”
Banishing negative self-talk will require more than just saying nice things about yourself. You have to mean them, too.
“Self-compassion is being gentle with yourself, not beating yourself up over your past decisions and accepting that you are human and make mistakes,” says Hershenson. “Negating your thoughts or feelings by saying That’s not true isn’t helpful because in your mind, you truly believe you are stupid, ugly, out of shape, et cetera.”
Hershenson’s advice?
“Acknowledge your feelings without discounting them. When you get into a negative headspace, you can simply say, Even though I feel this way, it’s okay; I’m still worth being loved.”
Another confidence tactic is to reframe these negative thoughts about yourself. If you made a mistake, don’t beat yourself up over it. Instead, ask yourself why the mistake happened. Was it really your fault? Was the situation beyond your control? How can you move forward? This way, you can turn a negative situation into a positive, confidence-boosting moment.
But, like the superheroes say, “With great power, comes great responsibility.”
“If your confidence leads you to put down others or consistently put yourself first, then your confidence needs to be re-channeled in a healthier direction,” says Hershenson.
In other words, don’t let your newfound confidence let you become a full-fledged jerk. Because it is possible to become too confident. Be respectful (but firm) and apologize for mistakes (when really warranted), and you’ll probably never have to worry about becoming an egomaniac.
It’s tough to be confident as a woman. But as Katty Kay and Claire Shipman write in the introduction to their bestselling book, The Confidence Code, “Life on confidence can be a remarkable thing.”
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Tori Simeone Of TorrSim
This week, we’re crushing on Tori Simeone, a professional dancer, Pure Barre instructor, certified holistic health coach, and Tone It Up trainer (just to name a few of her impressive qualifications).
A New York City native, Tori recently moved to Los Angeles to pursue her passion for dance while making it her mission to help others learn how to live their best lives along the way. As a NBA spirit dancer for the Clippers with Broadway, tap, ballroom, and partner dancing experience, Tori is extremely knowledgeable when it comes to moving your body. And we aren’t the only ones who think so…
During a recent Tone It Up tour, the TIU team met Tori and instantly knew she was the perfect fit. As a Studio Tone It Up trainer, Tori is able to share her talent and love of exercise with people all over the world. The best part? You don’t need dance experience to keep up with Tori—she breaks down each movement in a way that’s easy to comprehend while still keeping her workouts fun and getting your heart pumping.
With a busy schedule like Tori’s, it can be difficult to prioritize self-care. We appreciate Tori’s honesty when it comes to finding balance in her life. She regularly shares her favorite ways to practice self-care, like taking herself on solo weekend getaways, relaxing with a face mask, or doing one of her favorite things in the entire world—cooking (while dancing around her kitchen, of course!).
When she’s not in the studio or learning how to care for her plant babes, Tori enjoys creating new dishes (which often feature adaptogens), and she even shares her recipes on her Instagram and her health and travel blog, TorrSim.
We can’t help but feel motivated by Tori’s positive energy, confidence, and desire to inspire others. Keep hustlin’ Tori—we can’t wait to see where your journey takes you next!
A Day in the Life
What does your daily routine look like?
I have a morning routine that sets me up for a fantastic day. I try to wake up around 8 a.m. each day. I am one of those people that needs her full eight hours of sleep. I drink a large glass of water immediately after opening my eyes to wake up my body, followed by making warm water with lemon. Some mornings I add ACV and cayenne. I meditate and then make a protein-filled breakfast and can start my day.
Each day varies for me; I either start with a hot yoga class down the block from my apartment in downtown LA or I head down to my gym for cardio and a Tone It Up workout. I am a Pure Barre instructor, so on days that I am teaching I will head to the studio early to get in the zone for my clients.
I give myself down time in the middle of the day to let my body get some rest while I work on answering emails, content for my blog, reading a book (usually self-help or nutrition based), or I call a friend from home to catch up.
Each day ends with dinner and downtime at home with my man.
What are your favorite ways to practice self-care?
Cooking and baking healthy, gut-friendly foods is my favorite way to show myself some love. I will light candles, blast music, and dance around my kitchen while I create fun new recipes. I have so much fun doing this. It is not an obligation, no one pays me for it, and that is why I can enjoy it so much and have a blast while doing so!
At night, I love to indulge in homemade face masks often throughout the week.
How do you stay inspired?
I am constantly reminding myself of my goals. Whether it is by writing them out daily, taking a look at my vision board, or scrolling through posts I have saved on Instagram. This motivates me to keep moving forward and reminds me why I am making the choices I am making. Some days are harder than others, that is just natural, but by keeping my goals my top priority it makes it so much easier to keep my momentum.
Listening to my intuition is important as well. I have learned to say no to the things that do not serve me. By placing my time and energy into the things that light me up, I have no choice but to be inspired. When you work from this place of authenticity, you wind up inspiring the people around you as well!
Disclaimer: Just so you know, if you order an item through one of our posts, we may get a small share of the sale.
Loving Lately…
What are the best products you’ve discovered recently?
Kopari Beauty Products, Vered Botanicals, and Ilia Beauty are my current favorites. All of these are kind to your skin with clean, non-toxic ingredients.
I also love the women that are behind each one of these companies. Supporting brands that are made with love from the very beginning is something I love.
What are your favorite apps?
The Calm meditation app is my number one favorite. Yes, I am ranking it higher than Instagram.
Instagram takes a close second though.
MyFLO is another one of my faves. This is a period-tracking app made by the incredible Alisa Vitti geared towards helping women during every phase of their cycle—not just menstrual. It shows which food is best during the phase you are in, which exercise is best, and even shows what your mental and sexual state are. Highly recommend this app!
Whose Instagram is on your radar?
@katrinascott and @karenadawn might be girl bosses but they will always be #lifegoals.
@earthyandy is my #familygoals and #foodgoals—her life in Hawaii looks amazing and the food she has available to eat is my dream! @alison__wu of #WuHaus is #aestheticgoals for sure.
What’s your go-to healthy snack?
Almond butter and berries or veggies with any homemade dipping sauce that I have ready.
Sometimes I go for a sliced avocado with tomato topped with salt and pepper—so yummy!
What are you reading, watching, or listening to?
Reading: Go With Your Gut by Robyn Youkilis, The Food Therapist by Shira Lenchewski, WomanCode by Alisa Vitti, and House of Plants by Rose Ray and Caro Langston.
Watching: Billions, This Is Us, The Marvelous Mrs. Maisel—and I will admit that I still watch Grey’s Anatomy.
Listening: Lana Del Rey—always. I have been mostly into podcasts while I walk and drive though. Faves are Let It Out, The Armchair Expert, Almost 30, The Balanced Blonde, and mindbodygreen.
Tori IRL
If your pet could talk, how would they describe you?
I don’t have any pets (yet), but if my plants could talk they would most likely say, “She doesn’t know what she’s doing, but she tries really hard!”
Still learning how to keep my plants alive and thriving! They would also say I’m goofy, quirky, I talk too much, and I love dancing around to music all day long.
What woman in history would you love to take to brunch?
Zelda Fitzgerald. She was a wild child in a time when women didn’t usually come out of their shell or disobey the rules. As the first ever flapper girl, a writer, and an artist, she sounds so interesting, and I would love to sit down with her and ask her about the 1920s.
What’s your coffee order?
I make my own matcha latte at home using an array of adaptogens and collagen, or I grind Modern Times coffee beans and make a cold brew with similar ingredients.
What piece of advice has impacted you the most?
What is for you will always come to you at the time that is right in your life. The universe will always lead you to the right path, just give it time. Maybe someone else got the thing you thought you wanted, that’s okay! Be happy for them! Your thing is on its way to you, and it is yours and no one else’s to take.
Need more good vibes in your life? Be sure to check out Tori’s aesthetically appealing blog and follow her on Instagram!
Another great apple-cinnamon combo, this coffee cake is a sweet, gluten-free treat for all seasons.
Walk into any beauty retailer or browse those never-ending virtual shelves from your computer, and there’s one thing for certain: You won’t run out of options. For every skin concern, there’s a myriad of cleansers, serums, and creams; for every type of beauty preference, there are countless palettes, lipsticks, and rouges. From spendy, luxurious oils to highlighters so lit you’ll be casting beams into space, it’s easy to feel equal parts excited and overwhelmed by the plethora of products before you.
This is where beauty box subscriptions come in. The idea isn’t just to amass a huge collection of beauty loot (though it’s a nice side effect), but also to learn about new brands and products in an attempt to figure out what works for you. It’s also a great way to sample products before throwing down a ton of cash on products that might not be your thing.
[pullquote align=”center”]“The convenience afforded by these subscription models really resonates with younger generations that prefer to shop quickly, digitally, and ‘set-it-and-forget-it’ …
—Sarah Biggers[/pullquote]
From avid consumers to professional reviewers, we’ve rounded up the experts to help you navigate the expansive world of beauty box subscriptions.
An Overview of Boxes
Though you can find other boxes out there that cater to things like diet, pets, and even flowers, today we’ll focus specifically on general beauty and skincare. For a more inclusive overview of such options, we’ve divided this section into categories according to lifestyle and preferences.
For the Makeup-Obsessed
If you’re specifically seeking a makeup-centric box, this is the category for you. These boxes tend to fall in the $10 to $15 per month range and provide you with five or six small samples, some luxury samples, and the occasional full-sized product.
[pullquote align=”center”]“Start with a low price point [beauty] box. This way, if you find out it isn’t for you, it was a cheap experiment.”
—Liz Cadman of MySubscriptionAddiction[/pullquote]
Liz Cadman, the founder of MySubscriptionAddiction—arguably the destination for comprehensive reviews on any and all boxes—says this is a great category to begin with because of the price point.
“Start with a low price point box,” she says. “This way, if you find out it isn’t for you, it was a cheap experiment. Inexpensive beauty boxes I recommend are Birchbox, Ipsy, and Play! by Sephora—which are all $10 [per month]—and Macy’s Beauty Box and Allure Beauty Box, which are $15 each.”
Each of these put their own spin on the subscription box. Ipsy’s samples always come in an original “Glam Bag”; Sephora’s Play! box always focuses on a specific theme; Allure’s samples are editor-tested and approved; Macy’s box comes with a $5 coupon you can use toward a full-sized product.
For the best bang for your buck, Cadman recommends BoxyCharm, which is slightly more expensive at $21 per month, but comes with four to five full-sized makeup items.
https://www.instagram.com/p/BiIA1-kAjcm/?taken-by=boxycharm
Sarah Biggers, a celebrity makeup artist and the founder of beauty brand Clove + Hallow, says Birchbox is one of her all-time favorite subscription boxes.
“Birchbox was a pioneer of the subscription box business model, and I love to support that kind of female-driven innovation,” Biggers says. “Plus, they do a fabulous job curating a balance of small indie brands versus well-known cosmetic lines.”
For the DIY Queen
Gather your crew and throw a DIY party or put on your favorite jams and carve out an afternoon of therapeutic solo crafting; instead of being product-driven, these subscription boxes essentially send you an experience through the mail.
For $29, My Lemon Crate sends a monthly DIY kit that contains everything you need for a specific project, ranging from bath bombs to body scrubs. All the ingredients are premeasured and organic.
https://www.instagram.com/p/BhfMwB1g932/?taken-by=mylemoncrate
Mousse Coco operates a little differently: Instead of a monthly subscription that automatically renews, you go to the site and choose which DIY beauty project you want to do. Each box costs $32, comes with premeasured organic ingredients, and the projects range from lip balm to deodorant to face masks.
For the Practical Person
From razors to toothbrush heads to feminine hygiene, there are a handful of beauty subscription boxes out there that ensure you’ve always got a replenished stock of necessities.
“I think the swell of utility boxes like Billie and The PMS Package accurately represents the enormous shift in how consumers are shopping and experiencing products,” notes Biggers. “The convenience afforded by these subscription models really resonates with younger generations that prefer to shop quickly, digitally, and ‘set-it-and-forget-it’ when it comes to recurring, functional items.”
https://www.instagram.com/p/BiFd8YOlQzZ/?taken-by=my.billie
Billie is a shaving subscription box for women that costs $9 for the starter kit then ships four blade replacements for $9 every month. Lola sends a supply of organic tampons or pads to your home every month (or every other month) for $8 to $10. The PMS Package includes feminine hygiene products along with comfort snacks and fun products for $35 per month.
Another great utility subscription is Quip, which, for $25 to $40, provides an electric starter toothbrush and a toothbrush head–replacement plan for as low as $5 per month.
For the Splurger
If you’ve ever followed an influencer or reality star on social media, you’ve probably seen them talking about lifestyle subscription boxes. These are often more expensive, with their price points ranging from $50 to $150, but they’re more luxurious and comprehensive in terms of their contents. A handful ship monthly, but many ship quarterly, in line with seasonal shifts.
https://twitter.com/_sadiemuir/status/970844137049108480
“Lifestyle boxes like FabFitFun are a great way for people to sample a variety of products that they wouldn’t otherwise pick out for themselves,” says Biggers. “It’s like having a best friend in your ear telling you all the fun new stuff you should try. Not to mention, they do a great job of sourcing a combination of staples [and] previously unknown products from smaller brands, so there is an air of excitement that comes with each box.”
FabFitFun is a quarterly box that costs $50 and is valued at over $200, according to their website. In every box, you receive eight to 10 full-sized lifestyle products: accessories, food, skincare, makeup, and home goods. You can customize your order or opt to make it a surprise.
The PopSugar Must Have box is a similar option. It costs $75 per quarter and contains six to eight full-sized products, including beautiful accessories, decor items, and high-end beauty goods.
“Box of Style from Rachel Zoe is $99 a quarter and is definitely a luxe treat,” notes Cadman. The box is carefully curated by Zoe’s team and includes a mixture of accessories, clothing, and skincare.
For the Fragrance Fanatic
Before you drop hundreds on a full-sized eau de parfum, consult a fragrance beauty box that’ll deliver a mini version for way less.
Scentbird, which caters to both men and women, was one of the first beauty subscription boxes to do this. For just under $15 per month, you’ll receive a 30-day supply of a designer fragrance that comes in a refillable atomizer. They have over 450 different fragrances to choose from, from splurge-y, high-end options to lesser-known indie options, and they constantly add new scents to their library.
https://www.instagram.com/p/BiKR3SSF1Ag/?taken-by=scentbird
A very similar option is Scentbox, which costs just under $14 per month. They, too, send a 30-day supply of your choice fragrance in a reusable atomizer, and they have an arsenal of over 800 premium fragrances to choose from. Both boxes can help you out of a fragrance rut and allow you to experiment with an expensive product before buying the full-size.
https://www.instagram.com/p/BRBl_5-F1Ss/?taken-by=scenttrunk
For a completely different option, consider Scent Trunk, which costs $12 per month. What sets this option apart from others is that it allows you to create your own scent. To begin, they’ll send you a $5 scent palette, which you sniff and report back with your preference in notes. From there, they customize a fragrance and send it to your door monthly.
For the Organic-Lover
Anyone who gives a hard pass to traditional beauty goods in favor of organic will appreciate this category.
Whether you’re all-green, interested in converting, or are simply curious about what natural options are out there and how they fare compared to traditional beauty, these boxes are where to start. They’re also a great way to learn about new brands you haven’t heard of before, as small organic brands often don’t have massive budgets for advertising.
[pullquote align=”center”]“I know I can trust [Petit Vour] to source the best cruelty-free products. They’ve completely transformed the face of … cruelty-free into something glamorous and chic.”
—Sarah Biggers[/pullquote]
Erin Williams, a celebrity makeup artist and founder of Erin’s Faces, a natural beauty brand, says her favorite beauty subscription boxes are Oui Fresh ($30 per month), Petit Vour ($18 per month), and Organic Bunny Box ($59 per month).
“I love that Oui Fresh’s focus is green beauty, and they work with both indie and mainstream brands. I recommend Petit Vour if you’re wanting clean vegan picks. They have a lot of options in skincare, haircare, and makeup,” says Williams. “For Organic Bunny Box, Amanda, [the founder], is very specific with what ingredient decks she’ll approve, so you can feel safe with her choices, which are a mix of skincare, makeup, and hair care [products].”
“I know I can trust [Petit Vour] to source the best cruelty-free products,” says Biggers. “They’ve completely transformed the face of … cruelty-free into something glamorous and chic.”
For the Budget-Conscious
Fact: You don’t have to spend oodles to have a nice treat sent to your door. A handful of companies offer options that cost about the same as your Frappuccino.
For starters, there’s the Walmart Beauty Box, a quarterly option that costs $5 and contains five to seven small samples of beauty and skincare products sold in stores.
Similarly, Target’s Beauty Box costs $7 and includes a mix of new beauty product samples that are valued at $28. Their box isn’t a subscription, mind you, as you have to purchase it when it becomes available every month.
If you’re really into K-beauty and cheap thrills, the FaceTory subscription box is another fun choice. For $7 to $9 per month, you’ll receive four to seven sheet masks.
Bottom Line
The whole point of beauty subscription boxes is to experiment with new products and, ultimately, #treatyourself. Choosing the right box for you comes down to your budget, lifestyle, and health and beauty goals.
“The biggest factor for many of our readers is value,” says Cadman. “Both in the sense of retail value—is it important to you to get a much higher retail value in the box versus what you paid?—and personal value. Are you going to use the items? Did this subscription help save you time, encourage you to eat healthier, et cetera?”
“If you’re looking for a box to start,” says Williams, “I’d think about what you want to get from it. Do you want tried and true brands that you know and love, or do you want to unearth some gems that you’ve never heard of? Is green beauty important to you? Do you want sample sizes since you tend to get more diversity and it’s cheaper, or full sizes, which mean less products per box but more ounces of each one?”
There’s no wrong answer, of course! It all boils down to your preferences. Shop around, do some research, watch some unveilings on YouTube or Instagram. Commit to one or two for a couple months, then assess whether the box serves your needs. The worst that can happen is trying some things you don’t like, but hopefully you can still discover some gems and get joy out of mail day.
About 10 years ago, lactation expert and blogger Leigh Anne O’Connor had a pearly looking, slightly raised area on her chest. Concerned, she asked a client of hers—who happened to be a dermatologist—what she thought about it.
“She thought it was suspicious and suggested I see my dermatologist,” O’Connor says. It turned out that the raised area was squamous cell carcinoma, a cancer that occurs in one of the upper layers of the epidermis, so she had it removed.
Since then, O’Connor has had other cancers removed. She’s had surgery to remove a cancer on her face, and she’s currently waiting for the results of a biopsy on her nose.
“I was glad to know that I picked up on something I knew was not right. I was not surprised, as my parents and my older brother have all had skin cancers removed,” she says.
According to the American Cancer Society, skin cancer is the most commonly diagnosed cancer in the United States. An estimated 5.4 million cases of non-melanoma skin cancer were diagnosed among 3.3 million people in 2012 alone. Research also indicates that most of these cases can be prevented by avoiding excessive exposure to the sun.
With summer just around the corner, it’s imperative that we all learn about detecting and preventing skin cancer so that we can keep ourselves and our loved ones safe.
What are the different types of skin cancer?
According to the National Cancer Institute, the three most common kinds of skin cancer are squamous cell carcinoma, basal cell carcinoma, and melanoma.
The epidermis is the outermost layer of skin and consists of many layers of cells. Squamous cells are closer to the skin’s surface, followed by the basal cells. In the deepest part of the epidermis are melanocytes, cells that make melanin, which is responsible for the pigments of our skin. Cancer can occur in any three of these skin cells.
The most common kinds of skin cancer are squamous cell carcinoma and basal cell carcinoma. These forms of skin cancer are also called non-melanoma cancers. Melanoma spreads faster than squamous or basal cell carcinoma. Because the melanocytes are deeper, melanoma can easily spread to other tissues and cause cancer in other parts of the body.
Another form of skin cancer is Merkel cell carcinoma, which is a rare, fast-spreading, aggressive form of skin cancer. Merkel cell carcinoma is often linked to immune suppression and to excessive exposure to ultraviolet (UV) light; it occurs more frequently in people with conditions like HIV or leukemia and people over age 50 or who have had organ transplants.
What are the early signs of skin cancer?
The most obvious sign of skin cancer is a strange-looking spot or mole on your skin. “If you find something suspicious on your skin—growing, bleeding, not healing, tender, scabbed, or crusted—see a dermatologist right away. If you have skin cancer, the best thing to do is to diagnose and treat it as early as possible,” says Caroline A. Chang, MD, FAAD, clinical assistant professor of dermatology at Alpert Medical School of Brown University.
Frequently checking your own skin for strange marks is a great way to detect skin cancer at an early stage. But how can you perform a self-check? We spoke to Keira Barr, MD, a dual board-certified dermatologist, founder of the Resilient Health Institute, and author of The Skin Whisperer.
Although you’re most likely to get skin cancer on the places that are frequently exposed to the sun, like your face, neck, arms, and trunk, you should still check absolutely everywhere—even in your private areas, says Barr.
“My best advice is to get naked!” she says. “The only way to examine your skin is to see it. All of it. Don’t be modest; have fun with it.”
She suggests checking your skin once a month from top to toe. “Look in all your nooks and crannies: mouth, armpits, belly button, nails, and between your fingers, toes and bottoms of your feet. Recruit help for places you can’t easily see like your scalp, eyelids, and oral cavity. Ask a trusted friend, hairdresser, doctor, or dentist,” she says.
Not sure what to look out for? Barr recommends using the “ABCDE” method for assessing spots, moles, and sores:
A is for asymmetry.
Harmless spots are typically symmetrical. If one half of your spot doesn’t match the other half, this could be a red flag.
B is for border.
“You are looking for spots that have a poorly defined border,” says Barr. If your spot has a jagged, blurry, or irregular border, make a note of it and show a dermatologist.
C is for color.
If the color of the spot isn’t the same all over, it should be seen by a dermatologist.
D is for diameter.
If a spot is larger than 5 mm in diameter, it might be cause for concern. Barr says this is a soft call, however. “If your spot meets any of the above criteria, ignore the size and get it checked out,” she advises.
E is for evolving.
If a spot changes over time, get it checked out. “This logic also applies for sores that aren’t healing in a time frame typical for your body and/or a sore or red, scaly spot that recurs in the same spot time and time again,” Barr adds.
Of course, if your spot fits any of the above criteria, it doesn’t necessarily mean it’s skin cancer, but it’s still crucial that you see a dermatologist. If you find something strange, O’Connor encourages you to seek help as soon as possible. “Do not be afraid. A small area cut off early will likely not scar much if at all. The longer you wait the larger the cancer can grow,” she says.
Fortunately, skin cancer can be treated effectively.
What are the treatment options for skin cancer?
“There are many options for skin cancer, including surgical and non-surgical options,” says Barry Goldman, MD, a dermatologist and a clinical instructor at Cornell NY Presbyterian Hospital. “Most skin cancers are typically removed under local anesthesia in the doctor’s office,” Goldman says.
An example of this is Mohs surgery, which O’Connor had on a facial cancer. This procedure is commonly used to remove non-melanoma skin cancers, and it typically scars very little. Mohs surgery is often used for cancers on the face or for cancers that are large, rapidly growing, or recurring. Although doctors have seen promising results using Mohs surgery for some melanomas, depending on the nature (size, depth, etc.) of the melanoma, more extensive surgery is often necessary.
When it comes to small skin cancers, Goldman says that certain topical creams can be prescribed to halt the carcinoma. This could include topical chemotherapy. Other potential treatment options include photodynamic therapy, which uses lasers; cryotherapy, which uses liquid nitrogen to freeze off the cancer; and electrodessication and curettage, in which the cancer is physically removed using special equipment.
“Radiation therapy is another option, particularly for an elderly patient who may have a hard time with surgery,” Goldman adds.
The course of treatment will be decided by your dermatologist, who will take into consideration your general health, the type of cancer you have, the size of the cancer, and whether it has spread.
Most of the time, a basal or squamous cell skin cancer won’t come back after it’s been removed, but a small percentage of people with skin cancer have recurring cancers. This is why people who have had skin cancer are advised to frequently check their skin, visit their dermatologist for regular exams, and avoid excessive exposure to the sun.
Other than experiencing the physical, tangible symptoms of skin cancer, a skin cancer survivor and their loved ones might also experience psychological distress. This is totally normal, and it’s advisable to attend skin cancer support groups or speak to a therapist to help you through this stressful time. Online forums and cancer support hotlines could be another avenue for finding support.
How can skin cancer be prevented?
We know that limiting your time in the sun is imperative when it comes to skin cancer prevention, but what else can you do to keep yourselves and your loved ones from getting skin cancer?
To reduce your risk, you want to minimize your exposure to UV rays. Primarily found in sunlight, UV rays can damage your skin cells’ DNA directly. This can cause sunburn as well as skin cancer.
Research tells us that UV rays are stronger between 10 a.m. and 4 p.m., during spring and summer, and when you’re situated closer to the equator. If you’ve had skin cancer before, or if you have a family history of skin cancer, it’s even more important to protect yourself from the sun because those are risk factors.
If you have to be in the sun, wear sunscreen, try to stay in a shady spot, and wear protective clothing and sunglasses. Chang suggests reapplying sunscreen every one to two hours. Although sunscreen can’t block out all of the UV rays, it can filter it. Chang also suggests wearing sun-protective clothing, which usually has a built-in UPF (UV protection factor) of 50.
Since children tend to spend more time outdoors, especially during the summer, it’s essential that you teach the little ones in your life about protecting themselves from the sun. When they’re very young, try to limit their time in the sun. And when they are outdoors, apply sunscreen regularly—especially if they are swimming or sweating. As they grow older, remind them to apply sunscreen themselves, wear protective clothing, and reduce their sun exposure during peak hours.
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Although fair-skinned people are more likely to get skin cancer, anybody can get it. The American Cancer Society points out that the pigment melanin, which helps protect the skin from UV rays, is also involved in the tanning process. When you suntan, it’s melanin that turns your skin darker. So people with more melanin will have darker skin, and they’ll be better protected from UV rays.
But Chang says that this doesn’t mean that people with dark skin or people who tan easily are immune from getting skin cancer. It’s imperative that everyone uses caution when exposed to the sun’s UV rays.
When it comes to vitamin D, a little sun every so often is enough to give your body the vitamin D it needs, says Goldman: “20 minutes of sun on your arms is typically all a person needs to get vitamin D production going. As a dermatologist, I would rather get a little every day than compress sun exposure into multiple hours in one day. A lot of dermatologists feel that a few bad sunburns is a bigger risk factor for melanoma than mild chronic exposure,” he explains.
It can also be helpful to take topical and/or oral antioxidants such as vitamin C–enriched lotion or the oral supplement Heliocare, Chang says. “The effects of UV light have been shown to continue to damage your DNA even hours after sun exposure, so using an antioxidant lotion or taking antioxidant pills can be helpful in blocking the UV damage,” she notes.
Goldman personally does not recommend dietary changes to prevent skin cancer, although some dermatologists do. “With regards to dietary changes, the available medical studies tend to be small and conflicting,” he says.
“Since UV light causes skin cancer in part by oxidation, some dermatologists recommend a diet high in vitamins C, E, and A; zinc; selenium; beta carotene (carotenoids); omega-3 fatty acids; lycopene; and polyphenols. However, when taken in isolation, these antioxidants have not been shown to prevent skin cancer, and high doses can be toxic,” Goldman explains.
Chang says that it’s also important to avoid tanning beds. The American Cancer Society points out that tanning beds and tanning lamps give off large amounts of potentially cancer-causing UV rays.
Although skin cancer is serious, most forms are easy to treat, especially if they’re detected early. While you’re soaking up the sun this summer, be sure to protect yourself from harmful UV rays and keep an eye on your skin for potentially worrying spots.
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Can You Squat?
Powerful, energetic beats that are just right for your workout. Go ahead and turn the music up. We won’t judge.