Teenager: How to Lose Weight Safely and Quickly

It seems that teenagers are prone to crash dieting, fad diets, and other unhealthy weight-loss measures. There are healthy ways for teens to lose extra pounds – it’s important to take into consideration the fact that your body differs from adults’ and children’s bodies, too. Here are some ideas.

Are You Really Overweight?

First, it’s a good idea to find out if you really are overweight. Just because you don’t fit your notion of thin and healthy does not necessarily mean there’s a weight problem. Make sure it’s not just your own impressions – visit your family doctor or healthcare provider and get his or her opinion.

While You’re at the Doctor…

Getting a medical opinion can be very helpful not only in devising a diet plan but in implementing it. You may be more inclined to follow a weight-loss program if it’s “doctor’s orders.”

Remember, You’re Still Growing

Because you are still growing and developing, drastic cutbacks in calories should not be at the expense of important nutrients. “Empty” calories from junk foods should be avoided; instead you want to be piling on lots of fruits, veggies, and whole grains. Fish is also high in nutrients and generally low in calories (especially white fish).

Replace and Swap

Wherever you can, look for hidden calories and replace them with something else. One of the biggest culprits in this regard is drinks. Stop and think about how many sugary drinks you consume in a day, and replace them with sugar-free options. Take a look at your snack habits, too. Snacking is not necessarily bad, but snacking on junk foods is. Instead of depriving yourself of all snacks, regulate your snacks (say two a day) and eat something healthy like nuts or veggies and dip.

Another Word about Snacks

Snacking has a bad reputation among those who want to lose weight, but experts now recommend healthy snacks between meals. Why? Because snacking keeps your blood sugar steadier, meaning you’re less likely to get cravings and binge on sweets or junk food.

Plan Your Meals and Snacks

Ad-libbing it every day may set you up for failure. Make lists of what you are going to eat that day, including snacks, and stick to your list. You might consider counting the calories in your daily menu, too, so you know how much you’re getting.

Exercise

Losing weight comes down to burning more calories than you take in. Without exercising, you may have to cut calories so drastically that you’ll jeopardize your nutrition. Exercising regularly means you’ll burn more calories in a day, leaving room for lots of healthy foods.

Top Tips for Talking to Your Kids about Divorce

It might be something you dread; but no matter what ages your kids are when you divorce, there will come a point when you’ll have to discuss it with them. Even if you get divorced when your child is an infant, eventually that child will come to understand that he or she does not have the same family life as his friends, or he will wonder why you and your ex don’t live together like his friends’ parents do.

So what do you say? How do you approach this? Here are some tips for talking with your kids about divorce.

Keep It Civil

This may be one of the hardest – but most important – aspects of divorce. If one spouse can’t or won’t be civil, you can at least be civil on your end and the contrast between you will be noted by your child(ren). Experts almost universally agree that co-parenting and respecting the relationship your child has with the other parent is vital.

So as you approach this subject with your kids, make sure you don’t approach it with a “blame the ex-spouse” attitude. Make sure you don’t make disparaging remarks about the other parent.

Make It Age-Appropriate

Children can only bear so much information; they don’t understand complex adult themes and emotions, nor should they be saddled with that kind of information. While older children can understand more details, choose what you’re going to share carefully. If possible, you might pick up some books on the subject for advice on what to say at what age.

It’s Not All about You

Remember that you’re talking to a child and his or her parents’ relationship; it’s about the parent-child relationship, not your husband-wife relationship. Keeping this in mind, a discussion about divorce might be aided by sharing your wedding pictures and memorabilia with your child. This will show him that he did indeed come from a real marriage in which his two parents loved each other.

The past love between you and your ex may be uncomfortable for you, but understanding its existence might make a big difference for your child.

Listen and Understand

After hearing that you’re not supposed to say anything negative about your ex, it’s important to give your child permission to tell you something negative about the other parent. In other words, if your child has real hurt or frustration with the other parent, he will need to talk to you about it.

Don’t cut him off – instead, listen objectively without taking sides and without judging his feelings or the actions of the other parent. Ask him how that makes him feel and help him find a way to deal with the way his other parent is acting.

Encourage the Relationship with the Other Parent

While you can’t parent for your ex, you can go to some lengths to help the relationship between your ex and your child. When you talk to your child about your divorce, point out that your divorce does not mean your child can’t have a relationship with his other parent. Assure him that Mom and Dad will still be a part of his life. You’re not divorcing your child; you’re divorcing each other.

How to Survive a Divorce/Separation

It really can’t be denied that divorce and separation are difficult times in a person’s life. You may feel confused, overwhelmed, angry, betrayed, and any number of other emotions that vary from minute to minute. Here are some tips for surviving this difficult and challenging time (and you will survive!).

Let Go of Others’ Judgment

You are going to hear a lot of myths and platitudes when you undergo divorce or separation. People like to say things like, “It’s never just one partner’s fault,” or they will conclude that both parties are to blame without knowing the circumstances.

People may also assume you’re glad to be divorced when you’re actually devastated. The bottom line is, only you know what really happened and only you know who is to blame. It’s important to let the judgmental comments and assumptions from others just bounce off.

It’s Not the End of the World

It may be the end of a part of your life, but divorce or separation does not mean the end of everything. In fact, such traumatic events can actually open up new possibilities and opportunities in your life if you look for them. It’s important to remember that you will survive, and you may even end up happier than ever before. Look to others who have successful post-divorce relationships and be encouraged by them.

Guard Your Heart

You’ve probably heard about “being on the rebound” and its dangers; but don’t make the mistake of thinking it won’t happen to you! It’s important to be aware that during a divorce and/or separation, you are quite vulnerable emotionally.

Depending on the circumstances, you may be feeling very hurt and in need of affirmation. Most sources agree that you should turn to your friends and family at this time, or talk to a counselor, therapist, or spiritual leader rather than seeking another partner right away.

Write in a Journal

Even if you don’t think of yourself as a natural writer, keeping a journal can be very cathartic. If you like, you can follow a particular style or method to help you get started. As you recover, your journal can help you see how far you’ve come. It’s not intended for anyone to read unless you choose; the important thing is to be completely honest and open in the journal for your own insight and healing.

Get Outside Yourself

Depression and a tendency toward self-focus may result from a divorce or separation. It’s tempting to brood on your or your partner’s (perceived) shortcomings, or to feel sorry for yourself. Instead, turn to meditation, prayer, relaxation exercises, a Yoga class, or other stress-relieving activity. If you engage in such an activity regularly, it may go a long way toward helping you heal.

Stress-Busting Tips for Teens

Stress itself is a person’s reaction to life changes, and there is hardly a time in one’s life with more changes than the teen years! Added on to all these life changes is the fact that there is a lot going on in the life of the average teen – concerns about appearance, extracurricular activities, friends, school projects, social events, and so forth can all converge on teens at once.

So how can you deal with this kind of stress? Here are some tips.

Deep Breathing

Really? Just breathing deeply makes everything go away? Not exactly! But deliberate, slow, deep breathing exercises can significantly increase your body’s coping mechanisms, sources say. This is why deep breathing is so often a component of meditation.

If you can get a few quiet minutes, breathe slowly through your nose and slowly out through your mouth. When you inhale, fill your lungs up entirely, breathing down toward your lower abdomen. As you do this, remind yourself that you can handle this, and that this stress won’t last forever.

Make Lists

List-making may be something your parents are always on at you about. But it really can help relieve stress to make lists of what you have to do. This is why adults do it!

Make lists of things you have to do today (study for a test, finish homework, go to band practice, etc.), then a list of things that must be done this week (write a paper, attend track meet), and then a list of long-term things to do (request applications from colleges, read assigned book for English class). Seeing everything on paper may make it look more manageable. From that point, you can begin to estimate how long each task will take and schedule it on a calendar.

Avoid Too Much Caffeine

Yes, stress seems to make you want more and more caffeine; stress can wear you out and cause you to feel tired. But many sources note that too much caffeine actually makes the underlying stress worse. This is because, at a basic level, caffeine stresses the body’s organs, particularly the liver and kidneys. You don’t need any more stress internally or externally!

Eat Well

Go for high-energy foods like nuts, seeds, lean protein and fruit, particularly berries and citrus for antioxidants and Vitamin C.

Rest

Of course, if you had time to rest, you wouldn’t be so stressed, right? Truthfully, though, getting a good night’s sleep is very important to helping your body and mind cope with stress. For teens, this could be up to nine or nine and a half hours of sleep a night. The more stressed you are, the more rest you need. Try to get to bed at a reasonable hour.

In Need of Some “Time Out”? – How to Create Your Own Spa Day at Home

Have people suggested that you take some time out for yourself at a spa? Maybe you think that there’s no way you could afford it, and that you couldn’t make that kind of time commitment.

However, there is a way to give yourself a spa day in your own home. It takes less time and money than a day at a professional spa. You just have to plan for it. Here are some ideas on how to create this special day for yourself.

1. Arrange for Child Care

Of course you love your children; but to have a day that’s really your own (where you’re not wiping noses and fixing meals and cleaning messes), arrange for someone to take you child or children for a good part of the day. Even a few hours is long enough for some spa pampering.

2. Gather Your Supplies

For a spa day at home, you’ll need some basic items. Here is a list to help you get started:

* Bathrobe
* Towels
* Slippers
* Candles
* Healthy snacks and meals (nothing ruins a healthy spa day like getting hungry and going for the chips because you don’t have any healthy foods prepared)
* Relaxing music
* Facial mask of your choice, homemade or store-bought
* Pumice stone
* Pedicure and manicure supplies, such as nail clippers, files, polish, cuticle remover, nail soak or oil, etc.
* Relaxing herbal teas
* Body lotion or oil
* Deep hair conditioner

3. Enjoy Your Spa Day

Once you have things planned and your supplies ready, you can settle in to your spa day. Here are some suggestions for how to make it happen.

* Exercise – Before you begin, do some light exercise and take a shower. Then you’ll be energized and relaxed at the same time, and your skin will be clean and ready for treatment. Use lotion or oil on your skin after your shower.

* Create the environment – Turn off the phone and electronic devices. Make the lighting fit your taste; if you like natural sunlight and fresh air, open doors and windows. Or you might prefer dim lighting with candles. Put on the music you’d like.

* Apply hair treatment – If you’re doing deep conditioning, you can take advantage of your hair still being damp from your shower. Work the conditioner in and wrap a towel around your head while it works.

* Apply your face mask – While you’re letting the mask and conditioner do their work, lie down on the couch and eat some healthy foods like fruit.

* Do your nails – After you’ve rinsed your hair and face, it’s time for your nails. Work on your calluses with the pumice stone, and treat yourself to a home pedicure and manicure.

Scrapbooking with Children

Scrapbooking is a favorite pastime for moms the world over. It is a great way to create keepsakes for family and friends. Why not introduce your children to this process?

Children love to create and so do scrapbooking moms. There is a way to merge these two creative processes without losing your head. Here are some tips to help you enjoy this craft with your kids.

Tips for Scrapbooking with Children

Take pictures

Running for Beginners 101

Beginning a running routine can be a healthy decision! But you may not know where to start. Here are some tips to consider before you get started.

Make the Decision

You will probably never succeed in your efforts if you wait until you have time, or consider your running routine optional every day. In order to begin an effective routine, it’s important to decide you’re really going to do it. Set aside a particular time each day and stick to it. Obviously, some circumstances may occur that cause you to skip or miss your daily routine, just like you have to miss work or school sometimes. The point is that you’ve made the overarching commitment.

Start Slowly

Sources suggest that you focus more on the time you spend running rather than the number of miles. At first, try running gently for 15 to 20 minutes about three times per week. If you have to take walking breaks, go ahead; you’ll at least be running for some or most of that time period. As you get stronger, you can start skipping the walking breaks.

The Proper Gear

It’s tempting to pooh-pooh the idea of needing specialized gear for running. After all, can’t you just throw on your old tennis shoes or sneakers and go for it? Actually, having the right shoe can make the difference between running success and failure, pleasure and torture. The right gear helps protect joints and prevent injury. Here are some pieces of equipment to consider:

* Proper running shoes that you have tried on and tested in the store. A store that specializes in athletic shoe wear is probably your best bet, but if cost is an issue, you can get away with a more generic shoe as long as it has good arch support and feels good on your foot.

* For women, a good sports bra can help increase the comfort level of a running workout. A cotton and spandex blend helps keep you cool and draws moisture away from the body. Like the shoes, the bra should be well-fitted and comfortable.

* Cotton t-shirts and loose shorts are good for warm weather running, and sweat pants and sweat shirts work for colder weather. Some sources note that synthetic fabrics are a better choice than cotton for hot weather. Dress in layers if you run in the cold, putting on a base layer, insulating layer, and the outer layer that is meant to protect you from the wind and weather. Wearing a thermal hat is also recommended.

* Socks should be comfortable, soft and thin. Some experts recommend white socks only to prevent skin irritation that may occur when sweat combines with fabric dyes and enters broken skin.

Smart Ways of Reducing Calories in Everyday Cooking

When it comes to cutting calories, many of us think that we are doomed to eat nothing but lettuce for every meal. While salads are a wonderful accompaniment to a low-calorie diet, it’s important to remember that there are some little things you can do in your everyday cooking that can cut calories from your regular meals. Here are some ideas to get started.

Thin Bread

If you love sandwiches, toast, rolls, and so forth, swap those items for whole-grain pita pockets and tortillas. You can stuff sandwich fillings into the pita and roll them in the tortilla, keeping the flavor while cutting back significantly on the calories that thick slices of bread (especially store-bought, white bread) contribute.

Yogurt

If you replace sour cream, heavy cream, cream cheese, and other fattening dairy products with plain, fat-free yogurt, you will cut a significant amount of calories. You can also replace butter and oil in some recipes with yogurt. For example, try replacing half the oil in a muffin, bread, or cake recipe with an equal amount of low-fat, plain yogurt. Use strained or Greek yogurt to substitute for sour cream or cream cheese, since it’s a similar thickness.

“Hidden” Calories in Drinks

If you drink sugary, carbonated beverages, milk (white or chocolate), sweet tea, or other type of drink that contains calories, you may be adding 150 or more calories to your meal. Switch to water, tea sweetened with stevia or other non-sugar sweetener, or diet sodas (in moderation).

Pureed Vegetables

You can replace many high-calorie, creamy ingredients in recipes with pureed vegetables. Winter squash, steamed and pureed, makes a fine base for many creamy soups and sauces. Sweet potatoes, white potatoes, turnips, carrots, and other vegetables make creamy, smooth purees for your favorite recipes.

Meat Replacements

You can replace meat with vegetable substitutes with fewer calories, or you can simply cut back on your meat consumption and replace it with fish or a vegetarian dish. You can still serve meat; just try serving much smaller portions and pile on the low-calorie, vegetable-based side dishes. Baked, grilled, or steamed white fish is a good source of protein with fewer calories. Here is a list of the common types of meat and how many calories they contain per portion:

* Fried steak, 172 grams (8 ounces): 316 calories
* Skinless, grilled chicken breast, 150 grams (about 7 ounces): 222 calories
* Lean, grilled pork chops, 120 grams (about 5 ounces): 221 calories
* Salmon, 170 grams (about 8 ounces): 366 calories
* Grilled haddock, 120 grams (about 5 ounces): 125 calories
* Turkey breast, 172 grams (8 ounces): 236 calories

As you can see, some simple swaps and substitutions can save quite a few calories per day.

Rainy Day Activities for Preschoolers

Rainy days can present quite a challenge for parents and caregivers of preschoolers. If you have a small room or home, it can be even more of a challenge. If you need some ideas for activities for your preschooler(s), read on. You can make a rainy day into a fun day!

Dancing with Ribbons and Scarves

This is just as fun with a group of preschoolers as with one. Pieces of cloth, ribbon, scarves, and so forth can be used to make a fun, swirling dance. Groups can weave in and out of a circle of other kids and adults; a single preschooler and caregiver can enjoy dancing together around the room.

Choose interesting music for your dancing. Change the music from slow to fast and dance in a way that expresses the feelings conveyed in the music. This is not only a fun exercise; it’s educational!

Make Musical Instruments

All kinds of common household objects can be made into instruments. Here are some ideas.

* Cylindrical containers with plastic lids (such as those that hold oatmeal, cocoa, coffee, etc.) can be used as drums. Decorate them if you like.

* Cardboard tube rhythm instruments can be made by putting some dried beans inside the tube, then sealing the ends with wax paper secured with rubber bands.

* Shakers can be made by putting dried beans into empty bottles and capping them.

* Rubber bands can be stretched over and around various hollow containers and boxes to make “guitars.” Tissue boxes, plastic food containers, and so forth can all be used.

* Fill a series of drinking glasses with varying amounts of water and tap them to make various musical notes.

Bowling

Raid your recycle bin and get out the plastic bottles. Set them up at the end of a room or hallway, and roll a soft ball toward them to knock them over.

Make a House

Throw a blanket over a table or some chairs to make a playhouse. Bring a flashlight in, and furnish the house with play food, child’s furniture, and so forth.

Clean Out Something

Believe it or not, many preschoolers love to see what’s in a “junk drawer” or messy area around your home. Make it a game, and see if your preschooler can identify all the objects and sort them into shapes and colors.

Go Fish

Cut fish shapes out of card stock or construction paper. Slip a paper clip onto each fish’s “mouth.” Then, tie a kitchen magnet onto the end of a string and attach the other end of the string to a stick or rod. See how many fish you can catch with the magnet, which will adhere to the paper clips.

Why Puzzles Are Good for Your Child’s Development

You’ve probably heard that puzzles are good for your child’s mind and cognitive development; in fact, you may have received puzzles as baby shower or new baby gifts. But why are puzzles considered helpful to a child’s mental development? Here are some reasons.

The World Around Them

Psychologists have determined that a child’s brain development is influenced significantly when a child acts on or manipulates the world around him or her. Puzzles provide that key opportunity. Children learn to work directly with their environment and change its shape and appearance when they work with puzzles.

Hand-Eye Coordination

When children flip, turn, remove, etc. pieces of the puzzle, they are learning the connection between their hands and their eyes. The eyes see the puzzle, and the brain then envisions how the puzzle needs to look or what piece needs to be found and placed. Then the brain, eyes, and hands work together to find the piece, manipulate it accordingly, and fit it into the puzzle accurately.

Fine Motor Skills

Similar to the way hand-eye coordination is achieved, puzzles provide the opportunity for children to develop fine motor skills. Not to be confused with gross motor skills such as walking, fine motor skills require small, specialized movements that puzzles provide. Fine motor skills are necessary for handwriting and other important achievements.

Gross Motor Skills

For babies and young children, gross motor skills can be enhanced with stacking blocks and other large, easily-manipulated puzzles.

Problem Solving

The skill of effective problem solving is a valuable and important one. As a child looks at various pieces and figures out where they fit or don’t fit, he or she is developing this vital skill. A puzzle, after all, can’t be completed by cheating! It either works and fits or it doesn’t. So puzzles teach children to use their own minds to figure out how to solve problems and think in a logical way.

Shape Recognition

For young children – even babies – learning to recognize and sort shapes is an important part of their development. Puzzles can help little ones with this, since the pieces need to be recognized and sorted before they can be assembled.

Memory

Simple jigsaws and other types of puzzles may help enhance a child’s memory. For example, a child will need to recall the size, color and shape of various pieces as he or she works through the puzzle. If a piece doesn’t fit, the child sets it aside; but he or she will need to remember that piece when it is needed.

Setting Small Goals

As a child works on a puzzle, he or she will often develop a strategy to work the puzzle faster and more efficiently. He or she may do all the edge pieces first, for instance, or sort all the pieces into piles according to colors or shapes. This helps a child learn to achieve small goals as a means toward a larger goal.

How to Prevent Teenage Obesity

While childhood and adult obesity are getting more attention lately, it’s easy to forget that teens can also be overweight. It’s not just a problem of appearance; being overweight may make teens vulnerable to health problems in later life.

According to the Center for Disease Control, overweight teens are at a greater risk for sleep apnea, joint problems, and psychological disorders than their normal-weight peers. The CDC also points out that overweight teens tend to become overweight adults, and therefore take on the risks associated with obesity such as diabetes, high blood pressure and heart disease.

How can you help prevent this problem from developing in your child and/or teen? Here are some tips.

Start the Conversation

It may be difficult, but it’s important that you have a talk with your child or teen about his or her weight. It’s also not a good idea to pick constantly on what your child or teen eats, always pointing out that such-and-such a food or habit will “make him/her fat.” Instead, aim for brief, practical, but direct discussions about what causes obesity.

Get Moving

It’s not just the calories you eat that cause obesity – it’s the calories you don’t burn! To help prevent obesity from setting in, adopt a healthful lifestyle that involves daily activity. Hopefully, this will become habit and when your child becomes a teenager, he or she will naturally fall into the active lifestyle he or she is used to.

Teens often pull away from activities with their parents and prefer to be alone or with friends; but if you’ve instilled the value and habit of an active lifestyle as a family prior to the teen years, your teen may be more likely to pursue an active lifestyle on his or her own. Some ideas for family activities or activities you can get your child or teen to participate in include the following:

* Hikes and walks
* Bike rides
* Swimming
* Sports
* Dance
* Martial arts

Limit Media and Electronics

These days, there are so many ways for teens to stay “active” without moving! Social networking, mobile devices, and so forth all conspire to create a sedentary lifestyle. Keeping in touch with friends is important, of course, but there should be limits. The same goes for more passive recreation, such as watching TV. An idea is to replace some media time with something active.

Emphasize Good Eating Habits

If you are concerned that your child or teen eats too much junk food, don’t buy it! A good first step is simply not to have cookies, cakes, chips, etc. in your home. Do have foods available like nuts, fruit, vegetable sticks, and so forth. And make sure you are setting a good example by eating healthy foods yourself and not eating too much.

Pay attention to “cruise-by” eating, where you cruise by the fridge or counter and slice off some cake, grab a handful of chips, or otherwise eat mindlessly. These calories can really add up and your kids will likely develop the same habits.

Teenage Girls: How to Cope with Common Period Problems

Unfortunately, the changes a girl’s body goes through during the teen years can result in menstrual difficulties. Most of the time, these problems disappear with maturity; but in the meantime, you’ll need some coping mechanisms. Here is a partial list of common period problems and how to deal with them.

Heavy Bleeding

Really heavy menstrual bleeding (medically known as menorrhagia) can affect your social and academic life. You may find that you simply can’t do things with friends or family because your bleeding is so profuse. To make things even worse, sometimes these heavy periods can go on for days and days. To help manage this kind of bleeding, here are some tips.

* Take a good multi-vitamin that is high in Vitamin A and Vitamin K. It should also include Vitamin E and zinc, as these are important for the metabolism of Vitamin A. Sources report that girls who experience heavy periods are often deficient in Vitamin A. Vitamin K is important for blood clotting.

* If you like spicy foods, up the ante! Capsicum, the “hot stuff” in peppers, has been shown to reduce menstrual bleeding. You can also take cayenne pepper tablets or capsules.

* An iron supplement might be appropriate if you have heavy bleeding. Check with your doctor before supplementing with iron, though, as overdose is an easy mistake to make. You could also eat iron-rich foods like lean red meat and dark, leafy greens.

* B-complex vitamins are also important, especially B6.

* Cut back on sugar, as the body uses up B6 to metabolize sugar, and you need that B6 to do its job elsewhere!

Painful Cramps

Some menstrual cramps can be excruciating and last hours or even days. If your pain is very severe and lasts a long time, and doesn’t go away even if you take painkillers, you should see your doctor. For normal cramps, here are some tips to help you manage.

* Take magnesium supplements. Magnesium helps relieve muscle cramps, including uterine ones. A magnesium and calcium combination is a good idea.

* Get regular exercise to help regulate your body’s systems (including your hormonal system) and increase circulation and muscle relaxation.

* If you have to take over-the-counter pain relievers, it’s worth noting that these substances work by blocking pain-causing prostaglandins in the body. However, they block the body’s beneficial prostaglandins, too, which may ultimately make PMS symptoms worse.

PMS

Premenstrual syndrome, or PMS, is a common and sometimes difficult problem for all menstruating women, but for teen girls, it may be more of a struggle. Coping with PMS is possible – here are some ideas.

* Recognize the signs and the timing. If you know it’s coming, you can prepare for it.

* A diet high in whole grains, fresh fruit and vegetables may help. In fact, some medical professionals have devised a “PMS Diet” that includes vitamin supplements and no refined grains, sugar, or artificial colors and preservatives.

How to Put Life Back into Your Dull Skin

Regardless of your age and skin type, you may have difficulty with dull-looking skin. If you’d like to restore some of your skin’s glow, here are some suggestions.

Diet

Yes, what you eat does affect your skin, and it’s a good place to start. Getting into the habit of eating a healthy, skin-friendly diet will boost and enhance your topical skin-care efforts.

Fresh fruits and vegetables are, of course, key components to a diet that is good for the skin. But certain foods contain vitamins and minerals that are purported to promote radiant skin. Here is a partial list:

* Spinach (Vitamin A)
* Sweet potatoes (Vitamin A)
* Nuts and seeds (healthy fats and antioxidants)
* Berries (antioxidants and Vitamin C)
* Avocados (healthy fats, Vitamin E)
* Citrus fruits (Vitamin C)
* Raw bell peppers (Vitamin C)
* Cantaloupe (Vitamin C and A)
* Turkey (zinc)
* Salmon (healthy fats and zinc)
* Brown rice and other whole grains (B vitamins)
* Olive oil (healthy fats)

So a diet that emphasizes whole grains, fresh fruits and vegetables, fish and poultry (the kind of diet that’s been generally considered the healthiest for years) is best for your skin.

Exercise

Exercise is important even for your skin. For one thing, exercise promotes healthy circulation and blood flow to the skin. It is through the flow of blood that the body clears toxins out of the body, including the skin. And blood carries oxygen and vital nutrients to skin.

Another way in which exercise may restore your skin’s glow is by reducing stress and the “worry lines” that go with it. Stress reduction may also balance your hormones, reducing hormone-related skin problems.

Rest

Adequate rest is important for skin health – it’s called “beauty sleep” for a reason! Tired skin looks saggy and undereye skin can develop dark circles or puffiness. So make a point of getting those eight hours of sleep and, if possible, make some time to rest in the afternoon if you’re short on sleep.

Exfoliate

Finally we’re talking about topical treatments! Weekly exfoliating treatments are considered important for glowing skin. You can make your own exfoliant or purchase one, but make sure it fits your skin type. Exfoliants should be gentle, not harsh.

Cleansers

Honey, yogurt, and sweet almond oil are key ingredients in homemade cleansers that give skin radiance. You can make your own moisturizing cleanser by mixing 1/4 Greek yogurt with 1/2 teaspoon raw honey and 1/4 teaspoon sweet almond oil. You can also purchase cleansers specific to your skin’s problems, such as cleansers for dry skin, wrinkles, or oily skin.

Experts generally agree that using harsh soap, especially on a regular basis, is not good for skin. Soap-free cleansers are commercially available, or you can make your own as noted above.

Sun Exposure

One of the most overlooked culprits in dull skin is sunshine. If you really want to restore a youthful glow, limiting or eliminating direct sun exposure is a good idea. Consider wearing a daily sunscreen on your face and exposed skin. You can even purchase moisturizer/sunscreen/liquid make-up combinations.

Kettlebell Workouts – Why They Work

Kettlebell workouts are the latest in workout equipment and routine. Kettlebells are a type of weight that look like a heavy ball with a ring or arch attached. While they vary in color and may be coated in a plastic or rubber coating, kettlebells are usually made of iron.

The shape of the kettlebell is designed with safety and efficiency in mind – the ring makes it easy to grasp in the hand and less likely to be dropped. They come in various weights from light to heavy, and are intended to be used in conjunction with specific exercises.

What Types of Kettlebell Workouts Are There?

Kettlebell workouts involve not only kettlebell weights, but also certain movements. A kettlebell workout usually involves the following basic exercises:

* Swings (one or both arms)
* Snatches
* Twists
* Push-ups

Kettlebell workouts can be customized to compliment your fitness goals. Both men and women can use kettlebells.

So Why Do Kettlebell Workouts Work?

When done correctly, a kettlebell workout is a full-body workout that uses all the major muscle groups, including the core muscles. Specifically, sources say that kettlebell workouts promote the following:

* Calorie burning – Studies have shown that some kettlebell workouts can burn over 1000 calories an hour! With that kind of intense burning of energy, it’s understandable why kettlebell workouts have the reputation they do.

* Cardiovascular strength – More than just toning, kettlebell workouts are good cardio exercise routines, too. The constant movement and rigorous workout helps keep your heart rate up.

* Weight loss – Not surprisingly, kettlebell workouts have a reputation for resulting in weight loss. The significant number of calories that kettlebell workouts burn contributes to this.

* Lung capacity – An increase in lung capacity has been reported by those participating in kettlebell workouts. This makes sense, as these workouts require rapid, hard breathing.

* Muscle tone and mass – Kettlebell workouts are said to be superior to conventional weight training for building muscle mass and tone. In fact, kettlebells are sometimes used by those training for strength competitions and competitive sports.

* Whole-body workout – When you do a kettlebell workout, you will use your whole body, which is one of the reasons why it’s such a good cardiovascular and muscle-strengthening exercise.

Ways to Keep Your Fitness Goals

It’s one thing to set a goal to get in shape; it’s another to stay motivated. This is why New Year’s fitness resolutions tend to fizzle by February. This should not stop you from making realistic fitness goals, however – there are some things you can do to keep yourself motivated toward your goals. Here are some ideas to keep yourself on track.

Set Realistic Goals

If you’ve set a goal to lose 30 pounds in 3 weeks and run a marathon in 10 days, you may find yourself disappointed and discouraged. It’s not possible or even healthy to attempt such goals! Instead, do your research – find out what your ideal weight is for your height and build; be honest about your current physical state; take your family budget, diet, and time into account. Once you have a good idea as to where you are, you can get a better grasp of where you can realistically go.

Also, many sources point out that setting small goals is better than setting just one big one. You can have the larger goal, of course; but mapping out a series of goals that lead toward that may be quite helpful. Reaching small, weekly or monthly goals can go a long way toward keeping you motivated.

Don’t Be Too Strict

Part of your fitness goals probably involves a change in diet. While healthy changes are good, simply cutting out every “bad” food, such as sugar, white flour, processed foods, fast foods, etc., may end up backfiring. If you feel deprived, you might be more likely to break your dietary restrictions and binge on treats.

To avoid this, you might try cutting out a “bad” food each week, or maybe cutting out one sugary food every week. Maybe you could start by replacing sugar-sweetened iced tea or sugary sodas with stevia-sweetened teas or colas. If you eat fast food daily, cut back to twice a week to start. These are just some of the ways you can make significant changes in your diet without feeling deprived and frustrated.

Find a Workout Partner

Having someone who will hold you accountable for your goals can be invaluable. Make this person aware of your long-term and short-term goals, and ask him or her to work out with you or call up and see if you’re exercising. Knowing that there’s someone else expecting you to meet your goals can go a long way toward keeping you motivated.

Make It Enjoyable

As much as you can, make your workout time something you look forward to. Maybe you can choose a beautiful, attractive location for your exercise, such as a lovely outdoor area or gym where you feel comfortable. If you like to socialize, you can make your workout time social time by meeting up with friends. If you enjoy time alone, finding a location where you can be by yourself may help entice you to keep doing your workout.

How to Grow an Indoor Herb Garden

Don’t despair if you want a nice herb garden but you don’t have the time and space for a big garden plot. Many herbs are hardy and easy to grow in containers, so you can make your own herb garden indoors. Not only will this supply you with herbs for cooking, tea, and crafts; your indoor herb garden will beautify your home and enhance the indoor air quality.

Here are some tips on how to get started.

1. Choose Your Spot

Bear in mind that most herbs enjoy sunshine, at least three to four hours a day. So a sunny spot is ideal. If you don’t have a sunny spot, don’t worry – you can choose shade-tolerant herbs and/or rig up a fluorescent light to augment the light from your window(s).

If you like, you can purchase or make a rack or open shelf for your herbs, which can come in especially handy if you need to move your garden from one sunny window to another. Make sure you have a rubber tub or other protection under whatever set-up you choose, so that the floor, table, and so forth won’t get doused with water when you give your garden a drink.

2. Choose Your Herbs

Herbs that grow well in pots include the following:

* Parsley (can tolerate some shade)
* Lemon balm (shade-tolerant)
* Mints (shade-tolerant)
* Basil (sun-loving)
* Thyme (sun-loving)
* Chives (can tolerate some shade)
* Oregano (can tolerate some shade)

There are others, too. When you go to buy your plants from a local nursery, you can ask them what other herbs do well indoors.

3. Choose Your Containers

Herbs are usually not too picky, but it pays to know something about the root structure of the herbs you want to grow. Thyme, for instance, has a much shallower root system than lemon balm. So choose your containers based on the growth habits of the herbs. Just make sure every container has adequate drainage. And when in doubt, err on the size of size – it’s better to have a pot that seems too big than one that’s too small.

4. Plant Your Herbs

Once you have your plants home, you’ll want to plant them in the containers you’ve chosen. Place potting soil into the bottom of each container, then set the herb carefully down into the pot and fill the rest of the space with soil. Water thoroughly after planting, and keep the herbs out of direct sun for a day or two. Then put them in their sunny spot and watch them grow!

Homemade Non-Toxic Paint Recipes for Little Ones

Kids love to paint and be creative. But, parents worry about the mess, fuss and their kids deciding to eat the paint. You can rest easy with a recipe for non-toxic paint.

When it