Workout Tip: To Do More, Do Less First.

13 Apr

“Sometimes you can want something too bad.  It’s like squeezing a rubber ball too hard:  after a while, you can’t feel it anymore.”

Today I only wrote twice.  My goal is to write 3-5 times a day (less while I’m in classes, more when I’m doing research).

Yet rather than feel bad about it, I’m going to take three lessons from it:

One, I need to do something about this.  Get up earlier, write entries beforehand, make a request for guest posts in case I’m caught up with commitments for school, family, and/or friends.  As self-made millionaire and Success magazine editor Darren Hardy points out in his best-seller The Compound Effect, 99% isn’t good enough for a lasting commitment.  99% means that a flight headed to New York from Los Angeles would end up in Philadelphia.  An obstetrician who does the right procedures 99% of the time would lose hundreds of helpless newborn lives each year.   And we all know how we’d feel if our significant others were loyal with 99% of the people s/he knows.

Two, thanks to everyone who sent comments, letters, and emails regarding my question-and-answer post yesterday.  Your letters were well-thought and heartfelt, and reminded me of what a truly awesome reader base I have.  (How lucky am I?)  I spent a good deal of time journaling and soul-searching today, and in my heart, yes, I still do really want to be a doctor, even though I may end up doing a lot of work outside of the clinical setting.  So here’s to graduation in May 2013 :-)

Three, sometimes you really do need to rest.  As one of my favorite life philosophers and role models, Jim Rohn, says, “100% commitment sometimes means doing what you can, taking a rest, and then doing a little more.”   It’s true.  Sometimes you don’t have the strength to do an entire thirty minute workout in one sitting, but if you do ten minutes and rest, then another ten after work, and another ten a few hours before bed, you’ve made it.  (And, for the record, studies have shown that the same time spent working out in spaced-out intervals is actually more effective in calorie-burning than spending the time all in one sitting).

In other words, sometimes you’re fatigued.  And that’s OK, so long as you remain 100% committed to your goal, remember to spend at least some of your downtime in genuine gratitude + reflection, and start up again when you’re ready.  Even though we live in a land of quick oatmeal, instant coffee, and Thirty Minute Meals, sometimes it’s wonderful to remember slow and steady does, in fact, win the race.
Photo source: Tortoise & Hare battle it out for banana, originally uploaded by wontoncruelty.

4 Benefits of Yoga for the Skin

11 Apr

Recently, I became a fan of hot yoga.  Actually, to be more accurate, I recently became addicted to hot yoga.  The stretching, the sweating, the fact that you’re burning an estimated 630 calories an hour - it all sums up to a painful, sweaty experience that somehow ends up in a proud state of bliss.

That having been said, I started to research what yoga does for the skin.  Here’s the good, the bad, and the ugly:

1.)  Better Circulation = good

Yoga increases the circulation throughout the body, as proven in a 1993 study in which three yoga instructors were found to have an increase in mean body skin temperature after 3 months of practice (Physiological Changes, 1993).  This results in increased oxygen delivery to the skin, resulting in a “glow” similar to that of pregnant women.  The increased oxygen delivery also ensures that the skin’s keratinocytes and melanocytes are functioning more optimally than in a state of hypoxia (i.e., decreased oxygenation).

2.)  May alleviate acne in some individuals = good.

It has also been suggested by some that yoga may alleviate acne in some individuals (Alternative and Complementary Therapies, 1996; Indian Journal of Dermatology, 1997).  Acne is now known to be caused by a bacterium, P. acnes.  However, yoga can help combat bacteria by improving cellular function (and hence defense), reduce inflammation-inducing cortisol release from the adrenal glands, and increase levels of the “relaxing” brain neurotransmitter GABA (Journal of Alternative and Complementary Medicine, 2007).  Altogether, these functions may cause the regular practice of yoga to reduce levels of acne over time.

3.)  Hot yoga may make rosacea symptoms worse in some individuals = bad.

According to several case studies, including one from the July 2010 Journal of Family Practice, yoga may cause rosacea to become worse in some individuals.  A disease of the skin characterized by persistent redness, flushing, papules, pustules, telangiectasias, irritation, or some combination therein, rosacea can be made worse by prolonged exposure to heat, as in bikram yoga.

While the rosacea exacerbation related to hot yoga practice is treatable with oral antibiotics (minocycline) and topical creams (sodium sulfacetamide/sulfur 10%/5% wash, azelaic acid 20%, and metronidazole 1% gel), it is advisable that patients with moderate to severe symptoms of rosacea avoid hot yoga altogether (Journal of Family Practice, 2010).  Given the fact that 78% of patients with rosacea reported in a recent study to have better control of symptoms when avoiding external heat, spicy food, and UV light, this comes as no surprise, although it is probably something of a disappointment to those yogis suffering with rosacea.  

4.)  May make acne worse if you wear makeup and do not wash your face promptly afterwards = bad.

Like any other form of exercise, yoga causes the release of sweat and sebum, which in combination can clog the pores and create a bacteria-friendly environment.  This is made even worse whenever you wear makeup to work out, as the evaporation of sweat is blocked altogether, leading directly to breakouts.

My best advice is to use a cleanser both before and after you workout, which permits proper evaporation of sweat from the skin and prevents sweat from permeating on the skin for too long.  I like Sebamed Liquid Face and Body Wash (official website; $28.58, Amazon.com), which I find to be gentle enough to use before and after a workout.  It is also mildly hydrating, so I don’t find it necessary to apply a moisturizer afterwards, leaving my skin more time to breathe.

Bottom Line

Research shows that yoga is beneficial for your skin, so long as you wash your face before and after each workout and do not have rosacea.  I’ll also say, on a more personal note, yoga helps me stay centered, more focused, and even a bit more relaxed throughout the day.  I definitely am a fan!

Why the Atkins Diet Should NOT Be Your Summer Diet of Choice

9 Apr

Image source: Germes-Online.com

Besides, of course, the fact that carbs are yummy.  :-)   According to a 2005 study by Beisswenger, the collagen of patients who were put on the Atkins diet aged faster than the collagen of patients who were not on the diet.  Specifically, it was found that the rate of advanced glycation endproduct (AGE) formation, responsible in part for the hardened aged state of collagen, was actually doubled in patients who were following the Atkins diet from those who were not.  (It was verified the patients in the diet group were following the Atkins diet by the presence of ketones in their urine.) It seems that ketosis doubles the presence of methylglyoxal in the body, which reacts with Amadori products, forming twice the collagen-aging AGE products that would normally be present. It is further notable that methylglyoxal is 40000 times more reactive than blood sugar itself, so it seems that avoiding sugar in hopes of decreasing AGE formation is incredibly counterproductive!

So what is a body-conscious, skin-savvy patient to do?  According to über nutritionist Joy Bauer, MS, RD, CDN and author of Food Cures, the best bet is to consume high-quality carbohydrates, such as vegetables, fruits, beans, peas, lentils, brown and wild rice, barley, oatmeal, whole grain cereals, whole grain breads, whole grain crackers, quinoa, amaranth, wheat berries, and millet, rather than eliminating carbohydrates.  These carbohydrates allow blood sugars to rise gently, stay even over a longer period of time than their simple carb counterparts, and then fall off slowly.

So don’t age your skin to make your body leaner – simply cut out only the simple carbs, switch to all complex carbs, and get healthier, leaner, and still have younger skin as a result.  :-)

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To Look Young For Life: Skinny Before 40, Fat After?

29 Mar
fatandskinny

fat and skinnyOriginally uploaded by sladoo21

That’s the word based upon a series of twin studies in the October 2009 issue of Allure.  According to the studies, less fat distribution before age 40 makes people look younger, accentuating the cheekbones and the youthful contours of the face.  However, after age 40, excess fat tends to make people look younger, softening fine lines and wrinkles, and making the loosened collagen of the face (e.g., “jowls”) appear less noticeable.

So how much fat is too much?  No matter what your age, it is always advisable to keep your weight within the range of a healthy body mass index (BMI).   (To calculate yours with a BMI calculator from the National Heart, Lung, and Blood Institute, please click here).  Although several factors can affect its accuracy (such as bone structure, muscle mass, and a number of health ailments), the BMI is still the most accepted guideline amongst health professionals for assessing a patient’s weight.  Furthermore, if you’re over 40, don’t pack on the pounds just to look younger:  a very recent study featured on BMJ notes that weight gained between ages 18 and 50 significantly lower the odds of being healthy at 70 and beyond.

2009.09.30--110 pounds2009.09.30--105 pounds

I personally am 27 years old, 5’4″, small-boned, and currently 110 pounds.  (Low BMI, but small-boned/petite).  In recent years, I have left my weight creep up as high as 115 pounds (see photo, left).   My face shows weight gains/losses very quickly, and significantly, as you can see.  With that said, I feel that I do look younger when I am at the lower weight (see photo, right).

What do you think about your weight and your skin?  Do you feel there is a correlation?  Let me know your thoughts in Comments below!  :-)

Can Calorie Restrictive Diets Destroy Your Skin?

28 Mar

Calorie restrictive diets often emphasize nutritive sources, like cherries.

Calorie restrictive (CR) diets have been proclaimed as an anti-aging source.  In human subjects, calorie restriction has been shown to lower cholesterol, blood pressure, and resting blood glucose levels. The diet has also been associated with increased lifespan in primates, rats, mice, spiders, Drosophila, C. elegans and rotifers. However, what does current scientific research say about potential benefits of a calorie restrictive diet for the skin?

Have there been any substantiated benefits of calorie restrictive diets and the skin?

Based on various scientific studies, calorie restriction may help the skin in four potential ways: decreasing contact dermatitis, prolonging the life of cells by upregulating sirtuin gene (SIRT1) levels, possibly preserving cellular DNA by decreasing free radical formation, and potentially preserving the softened, youthful state of collagen by decreasing the formation of advanced glycation endproduct glucosepane. More on each of these topics is below.

It was once believed that CR promoted levels of DHEA, a steroid prohormone that acts as a potent antioxidant in the skin. However, a 2004 study by Urbanski et. al. found that, while a calorie restrictive diet results in increased levels of DHEA in primates before puberty, CR does not affect DHEA levels in primates after puberty.

Do calorie restrictive diets really decrease contact dermatitis?

In the journal Toxicologic Pathology, researchers in 2001 found mice fasting for 48 hours had a lower level of allergic contact dermatitis when 2,4-dinitrofluorobenzene (DNFB) was applied to the abdomen than mice who fasted for only 24 hours. The researchers believe that the reason for the lowered occurrence of allergic contact dermatitis is the fact that fasting alters various hormonal and immune conditions, resulting in a delayed immune response and, hence, a lowered allergic reaction.

How do calorie restrictive diets affect sirtuin levels?

A study published in Science magazine in 2004 demonstrated that CR diets in mammals turn on SIRT1 gene expression. Sirtuins are associated with prolonging the life of cells by turning off unnecessary gene expression. In the skin, the company Avon has demonstrated in research for their Avon Anew Ultimate Age Repair Elixir Serum and Night Cream that sirtuins in the cream can prolong the life of fibroblasts (collagen-producing cells in the skin) by turning off unnecessary gene expression. The idea behind sirtuins in skin care is to prolong the life of the fibroblasts, which aren’t expending more energy than they need to on unnecessary tasks. Therefore, by following a CR diet, you are increasing levels of sirtuins in your skin.

Does niacinamide hinder sirtuin activity?

Unfortunately, yes, sirtuins are inhibited by niacinamide, as demonstrated by a 2005 study by Avalos et. al. Niacinamide, proclaimed a “favorite skin care ingredient” by renowned cosmetic dermatologist Dr. Leslie Baumann, demonstrates many benefits in various independent research studies, as it has been shown to reduces fine lines and wrinkles, hyperpigmented spots, red blotchiness, and skin sallowness (yellowing), and increases elasticity. However your attempts to increase levels of sirtuins in your skin with a CR diet may be mostly futile if you use a moisturizer with niacinamide. Yet, given that topically niacinamide has so many documented effects for the skin, until further research is done, it seems to be a question of whether you want the effects of sirtuins or niacinamide more!

Does CR lower free radical production?

According to a 2001 study by Gredilla et. al., a 40% calorie restrictive diet was shown to decrease the level of free radical superoxide (an oxygen free radical) per unit electron flow in the respiratory chain. While studies at MIT have demonstrated that oxygen free radicals do not contribute to a shortened lifespan, another study has demonstrated that oxygen free radicals can damage the DNA of cultured skin cells. As such, using a CR diet to reduce oxygen free radicals may not expand longevity, but it reduce levels of oxygen free radical-induced DNA damage in the skin.

How does CR prevent collagen from hardening?

According to DeGrey, advanced glycation endproducts (appropriate acronym: AGE) play an important role in the aging of all of the cells of your body, including within the skin. AGEs come from the processing of blood sugar via the Maillard pathway (see here for more information). The advanced glycation endproduct called glucosepane is believed to be responsible for the toughened, hardened, aged state of collagen.

By using CR, you reduce blood sugar levels. By reducing blood sugar levels, you reduce the amount of sugars going into the Maillard pathway. As basic chemistry entails “less in equals less out,” by feeding less sugar into the Maillard pathway, it makes sense that less advanced glycation endproducts should result after the pathway.

However, sugar avoidance (like the Atkins diet) is not the solution. In a 2005 study by Beisswenger, patients were put on the Atkins diet, and it was found that the rate of AGE formation was actually doubled. (The patients were proven to be following the diet and appropriately “in ketosis” by the presence of ketones in their urine.) It seems that ketosis doubles the presence of methylglyoxal in the body, which react with Amadori products, forming twice the AGE products that would normally be present. Therefore, if CR results in ketosis, it will actually increase AGE formation.

How much do I eat on a calorie restrictive diet?

According to the Calorie Restriction Society, achieving 10 – 25% below your current set point weight is considered reasonable. The definition for “set point” is somewhat vague: “…that weight toward which one naturally drifts,” according to founder Roy Walford. The society has further refined that measurement to suggest that a safe CR weight to strive for is “generally considered to be your lean set-point weight: your weight during late teens to mid-20s, providing you were not overweight (e.g. obese) or underweight (e.g. anorexic) in your teenage years.”

Further, in an article from New York magazine, 30 percent of daily calories must come from protein, 30 percent from fat, and the remaining 40 percent from carbohydrates. Due to such low calories, according to Wikipedia, sufficient quantities of vitamins, minerals and other important nutrients must be eaten, and one fan of CR with a blog states that ensuring adequate nutrition through careful tracking of one’s diet is crucial: “Make sure you supplement any deficiencies. You need to track your diet with a tool to know what these are. This is not optional!” It is also advisable to talk to your doctor before beginning any sort of calorie restrictive diet.

Is a CR diet the same as CRON, CRAN, or CRL?

According to Wikipedia, to emphasize the difference between CR and mere “FR” (food restriction), CR is often referred to by other names such as CRON or CRAN (calorie restriction with optimal/adequate nutrition), or the “high-low diet” (high in all nutrients aside from calories, in which it is “low”), or the “longevity diet” (also abbreviated CRL).

In summary, based on current research, is a CR diet good for my skin?

Based on current scientific research studies, it has been established that a CR diet may reduce skin’s levels of oxygen free radicals and allergic contact dermatitis. In addition, if the CR diet does not result in ketosis (a state associated with starvation), it may prevent advanced glycation endproduct formation.

However, if the CR diet results in ketosis (a state associated with starvation), your skin will age faster.

This is because advanced glycation endproduct formation will increase, based on the 2005 study by Beisswenger.

Further, skin’s levels of sirtuins will increase, which may be beneficial in the long run, but only if they are not inhibited by moisturizers containing niacinamide, which is otherwise a spectacular skin care ingredient.

At this time, based on what I have read, I personally am following a healthy, balanced, “everything in moderation” diet, with a few extra potent antioxidant sources (green tea, vegetables) and slow-cooked meals (which form less advanced glycation endproducts). More on food that is good for your skin here!

Overall, if you are considering a calorie restrictive diet or any other kind of diet, consult your physician!

Does Eating at Night Really Make a Difference?

17 Mar
Binge Eating Disorder Help by nvwebmedia
Binge Eating Disorder Help, a photo by nvwebmedia on Flickr.

Dear Nicki,

I’ve recently heard that eating after a certain time, like 6:30 PM, can hurt your metabolism and make you gain weight. I’ve also heard it doesn’t make a difference. Which is true?

-Late Night Eater

Dear Late Night Eater,

The answer is technically no – most nutritionists uphold that a calorie is a calorie, regardless of whether or not it is consumed at 11 PM or 11 AM. While it is true that metabolism slows throughout the day, falling to about 40% while asleep, keep in mind metabolic rate varies from one person to another and is affected by sex, age, and amount of lean body mass (muscle). Very obese people have much faster metabolisms than very lean people (American Journal of Clinical Nutrition, 1982), so they technically burn calories faster.

However, there are some real concerns that can occur with eating at night, which include the following:

Do You Binge Eat Exclusively at Night?

If you binge eat at night and exhibit the following symptoms, you may have Night Eating Syndrome, or NES:

  • Skip breakfast;
  • Consume at least 25% of calories after dinner;
  • Suffer from depression or anxiety, particularly including guilt after a bingeing episode;
  • Have trouble sleeping at night/insomnia.

Late night binge eating is also associated with very unhealthy eating habits, such as high caloric intake, high sodium intake, and low protein intake (International Journal of Eating Disorders, 2008).

However, it is important to keep in mind that night eating syndrome is nothing of which to be ashamed. It is not always a matter of self-control and bad habits, but actually at times may be caused by a hormonal or chemical imbalance, as night eating syndrome has been correlated with low melatonin levels and high appetite-stimulating leptin levels (Eating Disorders and Obesity, 2005). While methods like maintaining day-night cues can help to regulate your melatonin levels somewhat, it is best to talk to your physician, as many of the symptoms of NES have been resolved with an antidepressant, such as sertraline (International Journal of Eating Disorders, 2004).

If you binge eat throughout the day, not just at night, you may suffer from Binge Eating Syndrome, not night eating syndrome. The good news is that Binge Eating Syndrome responds well to traditional weight reduction programs (International Journal of Obesity, 2002).

Self-control May Be Lower at Night

Self-control is like a muscle: The more you use it, the stronger it gets. Conversely, the more you let your self-control rest like a couch potato, the weaker it gets. Research has shown that self-control is weakened with repeated stimuli (Journal of Personality and Social Psychology, 1998). In the study, subjects were told to try to control their mood during an emotional movie. After, it was found their physical stamina actually decreased. In another portion of the study, it was found actively trying to suppress thoughts impaired subsequent efforts to control enjoyment.

In other words, after an entire day when your willpower has gotten you to resist everything from telling your boss how you really feel to not buying yet another pair of shoes, you and your self-control are weak.

Not Tuned into Bodily Clues at Night?

In Chronobiology in 2003, it was found night workers tend to eat more. In the study, night workers were found to significantly alter their food intake, desiring cold food over hot prepared meals, and choosing food based upon habit and time availability and less by appetite than when the same workers worked the day shift. It is possible people just are not as tuned into bodily signals, such as appetite cues, at night.

Bottom Line

Eating at night does not make much of a difference in terms of the metabolic impact on calorie consumption. However, nighttime eating does matter when things like self-control and bodily appetite cues are taken into consideration. Unless you are terribly disciplined and consistent to a fault, it may not be a bad idea to restrict your last meal to no sooner than three hours before bed.

Got a question you’d like to have researched? Anything beauty-related! :-) Ask on the FutureDerm.com Facebook page or Twitter!

Healthy Snack I Love: Blue Diamond Bold Wasabi + Soy Sauce Almonds

15 Mar

If you’re a health food nut (no pun intended), almonds are probably one of your best friends. And why not – just one ounce (20-25 almonds) contain 10% of your daily allowance of fiber, 12% of your daily allowance of protein, as much calcium as 25% of a cup of milk, and 35% of your daily allowance of vitamin E. Almonds are also one of the few foods that contain the antioxidant and possible cell-preserver resveratrol (Journal of Agricultural and Food Chemistry, 2006). Add in the fact that they’re great for blood sugar stabilization and reduction of inflammation (Journal of Nutrition, 2006), and you’ve got yourself a superfood.

Unfortunately, almonds are also pretty easy for a lot of people to overeat. It is true most of the fat in almonds are healthy fats (62% monounsaturated omega-9 oleic acid; 24% polyunsaturated omega-6 linoleic acid; 6% saturated palmitic acid). However, one serving of almonds has about 170 calories and 15 grams of fat – so if you eat them mindlessly out of the can, it’s not hard for many people to put away 3 servings and nearly half of their daily allowance for fat each day!

They look salty, and they taste salty, but they're not high in sodium. Woo!

That’s one of the reasons I love the new Blue Diamond Bold Wasabi + Soy Sauce Almonds ($15.41 for 6 cans, Amazon.com). These babies are strong – there’s no eating over a whole serving, that’s for sure. Reserved for those who love spicy and tangy foods, these almonds pack a rich punch of flavor. They’re actually not even made with wasabi, only horseradish. The sodium content is only 115 mg per 28 almonds – not bad for a nut that tastes like it’s fresh off a sushi platter.

I’m currently eating a serving a day as a part of my modified Eat Clean Diet plan. They’re definitely satisfying and keep me full for 3 hours!

The Super-Effective, Free, All-Natural Diet You Never Hear About

14 Mar
Be prepared to throw everything you know about dieting out the window.
If you’ve failed at diets in the past, here’s the skinny: You need to stop counting calories.

Yes, you read that right. Instead, you need to get in touch with what are termed “intuitive eating cues,” which are your natural internal cues of hunger, satiety, and appetite.

Science demonstrates you will be thinner if you throw the calorie counter out the window and start listening to your body. In a 2005 study published in the Journal of the American Dietetic Association, 78 overweight women were placed into one of two groups: calorie counters and intuitives. Over the next six months, each of the groups was instructed how to maximize their success using each method.

At the end of the six month period, there were no surprises: 41% of the calorie counters lost weight, compared to just 8% of the intuitives.

However, after six more months, nearly all of the calorie counters had gained their weight back. The intuitives, on the other hand, either maintained their weight loss or lost even more pounds.

What’s more, after two years, the differences were astounding. At that time point, all of the calorie counters had gained their weight back, whereas the intuitive eaters maintained their weight loss or lost even more, achieved lower cholesterol levels, lower blood pressure, and higher self-esteem.

This research study conclusion is not an isolated finding. Dozens of studies and publications have been devoted to intuitive eating. Here are 6 ways for you to implement better intuitive eating habits:

1. Devote time to yoga and meditation.

Numerous studies show that yogis have a greater self-awareness, better eating habits, lower body mass indexes, and improved mood over those who do not practice yoga. These studies include a 2005 two-part study in the Psychology of Women Quarterly, a 2000 review in The Journal of Affective Disorders, and a 2008 study in the Journal of Counseling and Development.

2. Take your time between bites.

It takes about 20 minutes for your brain to register that you have eaten, much less had a proper meal. So take your time with it. There’s one technique, popular in Japan, that demands chewing each bite of food 30 times. According to some reports, this stimulates release of peptide YY, reducing appetite.

Another rather amusing technique is from the author Alexandra Stoddard: No matter what you are eating, lay out a placemat, light some candles, and eat off your best plates. It not only infuses a little bit of specialness into an ordinary day, but it also helps your brain to fully register, hey, we’re eating here.

I honestly can’t say that I chew each bite 30 times or do the placemat-candle bit often, but I will admit I eat my dinner a little more slowly. I also eat less at my desk and more at a proper table.

3. Read more about intuitive eating.

One of the best resources on intuitive eating is Intuitive Eating: A Revolutionary Program That Works. Written by nutritionists Evelyn Tribole, MS, RD, and Elyse Resch, MS, RD, FADA, the book focuses not only on methods for developing your own intuitive dieting habits, but also to change your mindset towards diets altogether.

I’ve found the more I read about a topic, the more comfortable I become in trying it. So invest in a few resources if you are serious about losing weight.

4. Ignore statements from successful calorie counters.

One of the most frustrating parts of having a diet fail is listening to ultra-skinny friends tell you what they do. I have one friend who lost 30 pounds three years ago and has not touched a carb in five years. I am Asian by birth and raised in an Italian household, so there is no way that I could live without rice or pasta. I tried once, and it lasted for exactly 21 hours and 3 minutes.

The bottom line is this: The point of intuitive eating is to listen to what is right for your body. Maybe you can go carb-free, maybe you just need smaller portions of everything. Heck, maybe you’ll go through all of this and your body will tell you a calorie-counting regimen is right for you! Do what is best for you.

5. Track your progress.

Two reasons: One, you won’t know if it’s working unless you have a starting point, mid-points, and an end point. Two, journaling has been associated with heightened self-awareness, reinforcing your intuitive powers. What better than to kill two birds with one stone?

Bottom Line

If you want to lose weight and have failed at diets in the past, try intuitive eating. It’s super-effective, free, and completely natural. At best, you’ll succeed. At worst, you will learn something about yourself, heighten your sense of self-awareness, and have an idea of what to try next. And that’s a beautiful thing.

Photo source: Weight Loss Park City Club Reduce, originally uploaded by reduce84098.

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What Does Scarlett Johannson Eat?: Scarlett Johansson’s Diet, Revealed

14 Mar

Scarlett Johannson is often considered to be one of the world’s most attractive women, having won accolades like “Sexiest Woman Alive” by Esquire (2006) and No. 2 hottest woman alive by Maxim (2008).  Yet the current spokeswoman for Louis Vuitton and the face of the Dolce & Gabbana makeup collection admittedly keeps a down-to-earth diet.  The actress, estimated to be around 5’4″ and 115-120 pounds, argues vehemently that she would never think of losing 14 pounds for a movie:

“Claims have been made that I’ve been on a strict workout routine regulated by co-stars, whipped into shape by trainers I’ve never met, eating sprouted grains I can’t pronounce and ultimately losing 14 pounds off my 5’3″ frame,” she wrote on her blog. “I’m a petite person to begin with, so the idea of my losing this amount of weight is utter lunacy. If I were to lose 14 pounds, I’d have to part with both arms. And a foot.”

So what does Johannson eat?
“I like Burger King cheeseburger meals, because I like the toy and I love the charbroiled taste,” she says.

But before we all run out and grab Whoppers, keep in mind that Ms. Johannson is referring to Burger King kids’ meals.  The kids’ meals have the potential of being reasonably healthy and range from just 300 calories (with a Whopper Jr., no bun; side salad; and Diet Coke) up to a surprising 760 calories (Spicy CHICK’N CRISP® Sandwich; fries; and regular Coke).  Still, when one considers a trip to Burger King normally costs about 1180 calories for a regular-size Whopper meal, Ms. Johannson has the right idea in ordering a kids’ meal.

Johannson also reports loving cheese, to an almost obsessive extent:

“My greatest vice is cheese.  Nothing else reigns over my life.”

To indulge your cheese craving reasonably, one great way is to use automatic portion control with items like The Laughing Cow Light Cheese ($5.00, Amazon.com), which is pre-packaged into 100-calorie pieces.  Another method – and my personal favorite – is to indulge in one piece of a super-rich, highly-flavored cheese, so each piece leaves you feeling more satisfied.  My regular choice is Hoffman’s Super Sharp ($4.05, Amazon.com), which has a texture somewhere between traditional cheddar and cream cheese – it’s terrific!

Johannson also enjoys Danish food, as she reports, “My dad is Danish…When I go to Copenhagen, I am really happy there, and I get really fat eating all the yummy food.”

Danish food is traditionally built off of the small self-sustainable farms that comprised most of Danish culture until industrialization occurred in the late 19th century.  As in most agrarian societies, people lived practically self-sufficiently, and made do with the food they could produce themselves, or what could be purchased locally.  The foods include pen sandwiches (Smørrebrød), meat balls (Frikadeller) and sweet pastry.  When it comes to drinking, Denmark is known for its beer and bitters.  There are a number of books available with Danish food recipes, including Æbleskiver and More: A Sampling of Danish Recipes ($7.95, Amazon.com), featuring 115 recipes.

Bottom Line

Although Johannson takes great pride in her curves and passionately denies any form of dieting, let’s face it, you can’t be 115 pounds at any height and eat only Burger King and rich Danish food at every meal!  According to the Harris Benedict calculation for caloric needs, the 26-year-old Johannson must average around 1500-1600 calories per day, provided that she is moderately active, in order to maintain her current weight.  That means one meal everyday could be 700-1000 calories, but Johannson must be balancing her other two meals around just 300-400 calories.  Even if Johannson makes it a point to exercise vigorously daily, this still only allocates a woman with her small frame another 200-400 calories!

So what can you take home from this post?  

  • One, you can eat what you enjoy, but take a note from Johannson, and order kids’ meals and smaller portions when they are available.  Keep your indulgent meal to no more than 700 calories, no more than once per day.  (Better yet, limit it to once or twice a month!)  I personally love to go to Italian restaurants, and I adore fettucine alfredo.  Yet I save myself about 1000 calories every time by requesting the dish à la carte!
  • Two, balance your rich indulgence with two low-calorie meals.  A great resource, Diet-blog, once provided a top-quality post featuring photos of 10 different meals of 300-400 calories; I suggest you check it out for ideas.
  • Three, exercise.  Johannson claims to walk a lot and to do yoga regularly.
  • Four, cut yourself some slack.  Johannson is proof you don’t need to be stick-thin to be sexy, as she says, “No one likes skin and bones.  Girls look better with some curves.”

Got a celebrity whose eating or lifestyle habits you’d love to learn?  Let FutureDerm.com know on Facebook or Twitter!

5 Ways Exercise Benefits the Skin…and 5 New Workouts to Try

12 Mar

20090306-running

U.S. Marine running in water. Photo courtesy Wikipedia.

The start of March means a lot of things: days get longer. The weather starts to get a little warmer. Spring is right around the corner…and a plethora of new diet and exercise books emerge. Yet, not surprisingly, putting time and energy into a renewed exercise routine can benefit your skin. Here are five specific ways I found, in research today:

1. Exercise prevents stress-induced inflammation and aging. Exercise reduces levels of insulin, cortisol, and other hormones that trigger stress and inflammation in the skin. In turn, stress hormones trigger the activity of key enzymes, including matrix metalloproteinases, which can break down collagen. Although UV radiation is associated with approximately 90% of the signs of aging, dermatologists describe this type of skin aging as “photoaging” and other forms (including stress-induced) as “chronological aging,” as described in Archives of Dermatology here.

It has been suggested that exercise with the greatest stress-reducing potential are types with the following four qualities: aerobic, noncompetitive, predictable, and repetitive. For suggestions, see below.

2. Exercise gives you a “glow”. In this study from Pharmacology and Therapeutics, exercise is accredited with increasing the diameter of blood vessels (vasodilation), allowing for a greater blood volume to reach the organs, including the skin. In normal, healthy individuals, this results in a fresh, healthy appearance, what we commonly refer to as a “glow.”

3. Exercise reduces the appearance of acne. According to a recent study in the Journal of Health Psychology, patients with severe acne reported being less likely to engage in sports or exercise, due to reported decreased self-esteem levels. Yet, this could be one of the worst things that a patient with acne could do, as exercise may actually help to alleviate acne. According to dermatologist Dr. Richard Fried, M.D. in this month’s Women’s Health magazine, “[Exercise] can save your skin…Exercise reduces levels of insulin and stress hormones, which when elevated, can trigger the production of breakout-boosting sebum.”

4. Regular exercise will preserve your collagen, keeping your skin firm long-term. According to research published in USA Today, a Canadian study following 251 diabetic patients, aged 39 to 70, found that blood sugar was significantly reduced for the 126 patients who were assigned to regular exercise over the course of 22 weeks. What does blood sugar have to do with the skin? As you age, not only does your collagen production decrease, but collagen itself changes, becoming tough, stiffened, and inflexible. According to Ending Aging: The Revolutionary Breakthroughs that Could Reverse Human Aging, high blood sugar levels lead to increased amounts of advanced glycation endproducts (via the Maillard pathway). It is these advanced glycation endproducts that are responsible for the tough, aged state of collagen; in particular, for you science junkies, the advanced glycation endproduct called glucosepane is the one responsible for aging collagen. So by reducing your blood sugar levels with regular exercise, guess what? Your collagen will not only be produced longer, but preserved!

5. Exercise can help to reduce hair loss…Really. Exercise has been found to lower the body’s production of “male” hormones, such as DHT and testosterone. According to Dr. Audrey Kunin, Kansas City, Mo., dermatologist and author of The DERMAdoctor Skinstruction Manual, “Anything that controls the amount of male hormones your body produces can impact not only skin, but also androgenic hair loss. Anything you can do to reduce the production of these hormones is going to have beneficial results on both skin and hair.”

So, what are some great workouts to try?

Here are some of my all-time favorites:
1. Best Body Sculptor for Perfectionists: Gaiam Pilates ($17.98 for two-DVD set; Amazon.com). Gaiam Pilates, and instructor Ana Caban in particular, truly changed my body. I started doing Pilates when I was 19 years old, and I still swear by it (I’m 24 now). Everything they say is true: Pilates improved my posture, breathing, and stomach (no rice belly here!) :-) I’m a huge fan, and I recommend it to anyone who cares to listen.

2. Best Fun Time for Friends: Hoopnotica ($49.95 for hoop only, $17.99 for accompanying workout DVD, Amazon.com). If you’re not competitive (you have to be able to laugh at yourself with this one!), like to try new and different things, and like to workout with a friend, this is a great one to try. It feels sort-of like you’re on a playground, trying to master the moves, and by the time you’re done trying the moves down, the video’s already over. Definitely a great one to use with the girls.

3. Best New Dance Video for Fashionistas: Bollywood Booty ($12.99, Amazon.com). India is hot right now (Slumdog Millionaire, anyone?), and you will be too, after this workout. ;-) Okay, I know that was cheesy and punny and everything else, but all joking aside, this is seriously a great workout. Even if you’ve invested in every other dance video known to man, I guarantee a unique experience with this one, with Indian music in the background and lovely Indian choreography. If you always want to have the latest and greatest, you can’t go wrong with this one!

4. Best Calorie-Burner for Hardcore Exercisers: Billy Banks Tae-Bo. Even though I consider myself to be in good shape, this workout still wears me out, every time. There’s just something about this calorie-scorching, heart-pumping video (maybe the “double-time”?) that really does the trick. At any rate, unless you are Anna Kournikova, I guarantee that you will be sore from this the next day (or maybe even the next, who knows). I love it because I can feel that it works.

5. Running. I love to run, and am a lifelong devotee of it. It has truly changed my life, giving me a chance to collect my thoughts and make small, personal, achievable goals everyday. To get started, the best article I have ever read is from the ever-popular blog Zen Habits. Try running a little (even 5 minutes) for just 21 days. It’s the best!

Let me know your thoughts on exercise and your skin in Comments below! :-)

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