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How Not To Gain Weight Over The Holidays

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1

Opt for short bursts of exercise

The holidays are notoriously busy and trying to maintain your usual fitness routine during this period can be extremely difficult. Consequently, many of us end up abandoning exercise entirely as the thought of trying to squeeze in our usual workouts is too off-putting. To maintain fitness levels on a busy schedule, try swapping your longer workouts for shorter, more intense bursts of exercise. These will help to maintain your fitness and waistline throughout the holiday season while not taking up too much of your time.

2

Relax

Although Christmas is generally an exciting time, it can also be a source of stress for many. Not only can this impact on your enjoyment of the festive season, it can also wreak havoc on your waistline. Stress can interfere with the balance of good bacteria in the gut, leading to bloating, and research also suggests that stress can lead to increased storage of fat around the middle. Avoid Christmas weight gain and have a calmer, stress-free Christmas by employing some relaxation techniques over the festive season, such as deep breathing, meditation or the use of calming essential oils.

3

Get involved in the festivities

You might think that burning calories is all about sweating it out in the gym or heading out for hour-long runs; however, there are many fun, festive ways to work off your favourite treats without it seeming like hard work. Hoisting yourself into the attic and carrying down heavy boxes full of baubles and ornaments, lugging heavy shopping bags around the high street, kissing under the mistletoe and wrapping Christmas gifts can all burn off calories and help you to avoid weight gain over the holidays.

4

Load up on fruit and veg

While ‘festive food’ is often thought of in terms of indulgent and calorie-rich treats such as roast potatoes, Christmas pudding and chocolate, there are many healthier treats around to indulge on instead over the festive season. To help keep off those extra pounds and stay trim and healthy into the New Year, try swapping chocolate for dried fruit such as dates and snacking on nuts and roasted chestnuts, which are rich in healthy fats that can aid weight loss. Also, fill up on nutritious, seasonal vegetables with your meal and reduce your portions of less healthy foods.

5

Cut out alcohol

Alcohol is one of the biggest weight gain culprits for many over the holiday season, with its ability to add hundreds of calories on to your daily intake but offering next to no nutritional value. To avoid weight gain, try to reduce your intake of alcohol over the festive season. When out in bars and at parties try to avoid drinking in ‘rounds’, as this can encourage you to drink more than you normally would, and alternate alcoholic drinks with soft drinks. Also, opt for spirits such as gin or vodka with low-calorie mixers such as soda water with a slice of lime.

6

Watch your portion size when eating out

Restaurant portion sizes tend to be significantly larger today than they have ever been before and also significantly larger than the average person requires, meaning that frequently dining out over the festive season can easily add up to some serious weight gain. While we’re not suggesting you shouldn’t eat out at all over the holidays (where’s the fun in that?) you can still indulge without gaining weight by watching your portion sizes and stopping eating at the first signs of fullness. Remember that it is not essential to finish everything that is on your plate!

7

Savour your food

Many of us are accustomed to eating on the go or while chatting with family and friends, particularly over the festive season.

However, taking more time over your meals and focusing on what you are eating could make a big difference to your weight. Your body generally takes a minimum of 20 minutes to register feelings of fullness, so by eating more slowly, chewing your food and paying attention to signs of fullness, you will most likely feel compelled to eat less. Research results published in the American Journal of Clinical Nutrition found that those who chewed each mouthful 40 times ate nearly 12 per cent fewer calories than those who chewed just 15 times.

8

Get the family involved

Exercise can sometimes seem like a chore, but it doesn’t have to detract from the festive atmosphere of the holidays. Rather than heading out for a solitary workout, get the family involved and make getting active more fun. You could organize a sports afternoon, play some fitness video games, or head out for a walk followed by a healthy picnic. Fun fitness games and family activities can be an enjoyable way to work some exercise into your family time and help keep off those excess pounds.

9

Get enough sleep

Many of us lack sleep over the party season; however, getting enough sleep can actually help you to keep off those festive pounds. Researchers at the University of Chicago have found that not getting enough sleep affects our appetite-regulating hormones, meaning that we feel hungrier the next day and are also more likely to crave calorie-rich, high-carbohydrate foods. In fact, a study by Columbia University found that when people are sleep-deprived they eat almost 300 calories more a day than when they have had adequate rest. To help reduce your cravings over the holidays, make sure you are getting a minimum of seven hours of sleep a night.

10

Have breakfast

While those watching their weight can be tempted to skip breakfast to cut calories, a rumbling tummy can make you more likely to indulge on unhealthy foods later on and mean that you are more likely eat larger portions for Christmas dinner or pick on leftovers throughout the day. To help cut cravings throughout the day, opt for a nutritious, filling and low-GI breakfast first thing, which will slowly release energy throughout the morning. Good choices include porridge with berries, fruit and natural yoghurt, or wholegrain toast with scrambled eggs.

Healthy Ways To Celebrate New Year's Eve

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1

Host a pampering party

To help get your healthy intentions off to a great start, try hosting a party with a difference. Rather than the usual drinks and a buffet, get all your close friends round for a spot of pampering. Hire a mobile beauty or massage therapist to provide treatments for you and your guests, or stock up on face masks and manicure kits for a bit of home pampering. For refreshments, provide healthy snacks such as vegetable crudités and dips, and serve your guests healthy smoothies and mocktails.

2

Watch the sunrise

If you don’t fancy starting the New Year cooped up indoors, grab a friend, family member or your partner and head out for an early morning walk to watch the sunrise. Not only will you get some early morning exercise, but starting a New Year watching the sunrise with someone special is much more inspiring and conducive for a healthy new beginning than waking up midday with a hangover!

3

Go skiing

Want to get away from it all, stay fit and have a great New Year’s Eve? Then you can’t do much better than heading to a ski resort. Lots of ski resorts host parties for New Year’s Eve complete with a buffet dinner and fireworks to ensure your night is one to remember. Furthermore, skiing is a great activity for burning calories and getting in shape, meaning that you can hit the buffet later without any feelings of guilt.

4

Make some healthy cocktails

If you can’t resist seeing the New Year in with a drink in hand, you can still do it in the healthiest way possible by drinking in moderation and making your own healthy cocktails using fresh fruits and juices. Not only will making your own fruit cocktails ensure you are at least getting some nutrients and antioxidants with your alcohol, but the process of making your cocktails (rather than simply ordering at the bar) will help to slow down your drinking.

5

Go dancing

Most of us love a dance, and the good news is that celebrating the New Year with a boogie on the dance floor could help you burn off hundreds of calories.

While hitting the dance floor in a club or bar is as good an option as any, if nights on the town aren’t your thing there are plenty of good alternatives. If you fancy a relaxed night in, you could get your friends round for a dance session on the Xbox. Or, for something a little more formal, book tickets for a New Year’s Eve ball. Alternatively, get in on one of the year’s hottest trends by hosting or attending a New Year Zumba party.

6

Play some family board games

Research findings published in the journal Plos Medicine have indicated that having strong ties to family and friends can help you live longer, so why not boost your health this New Year’s Eve with a bit of family bonding? OK, board games may be a little bit cheesy, but they can also be a whole lot of fun and a great way to get the whole family involved. Try not to get too competitive though – we want everyone still on speaking terms once the clock strikes midnight!

7

Go for a midnight run

For all you keen runners out there, why not start the New Year indulging your passion and getting those healthy resolutions off to a flying start? For anyone celebrating in New York you could join in the annual midnight run through Central Park, or there are similar organised events in various worldwide locations. Alternatively, you could organise your own run at midnight with some friends or running club members.

8

Movies and popcorn

Do all these ideas sound too much like hard work? Well, the good news is you can boost your health right from the comfort of your couch. While watching television might not be quite as good for you as hitting the streets for a run, there are still health benefits to be had. Watching a comedy show or movie has been found to be beneficial for your heart, immune system and mental well being, while snacking on popcorn will give your body a boost of antioxidants, nutrients and fibre.

Top Tips To Avoid Christmas Hips

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1

Scenario

You went out for drinks with friends and downed a G&T (90 calories) and two glasses of champagne (230 calories).

Damage limitation strategy: Go Christmas shopping – two hours trawling the shops burns 320 calories.

2

Scenario

When the after dinner mints came round at your work’s Christmas lunch, you er, accidentally took five (50 calories each – yep, really).

Damage limitation strategy: Join in the local carol service – a couple of hours singing your heart out will burn 250 calories.

3

Scenario

You only meant to taste those mince pies you just made but you accidentally scoffed two! (380 calories).

Damage limitation strategy: Well, the good news is that the hour it took to prepare and bake the pies burned 250 calories. You’ll get rid of the rest putting up the Christmas tree and decorating it.

4

Scenario

It’s your office party and you can’t resist the buffet table. Before you know it, you’ve consumed three deep-fried tempura canapés (225 calories), two cocktail sausage rolls (130 calories), and a handful of peanuts (150 calories).

Damage limitation strategy: Work it off while having so much fun you won’t even notice – get down to your local rink and go ice skating for 90 minutes.

5

Scenario

You are holding a children’s Christmas party and you’ve been tucking into the Pringles (154 calories per 28g) and Jaffa cakes (46 calories each).

Damage limitation strategy: Gather up the kids and get active with some energetic games like chase, catch and hide and seek. An hour will have you back at ground zero.

6

Scenario

The gym’s closed for Christmas and you’ve missed your regular aerobics class.

Damage limitation strategy: Banish the winter blues by heading to the park to collect pine cones and other winter souvenirs. You should find plenty in an hour, and burn off 200 calories. You’ll work off the rest of your usual 400 wrapping presents and writing Christmas cards for an hour.

7

Scenario

You’re heading off to a friend’s Christmas Eve gathering, where you won’t be able to resist her homemade mulled wine.

Damage limitation strategy: Don’t plan your party outfit in advance. Trying on and taking off clothes for 40 minutes burns 110 calories. And when you get there, circulate and chat instead of sitting down – you’ll burn 140 calories in an hour.

8

Scenario

Christmas dinner was so good you couldn’t resist those extra three roast potatoes (380 calories).

Damage limitation strategy: Don’t flake out on the sofa – if there’s snow on the ground, building a snowman will burn off the tatties in 60 minutes – or get the family up playing charades for a couple of hours.

9

Scenario

Christmas pudding without brandy butter just isn’t the same – so you went the whole hog, adding 195 calories to your dessert.

Damage limitation strategy: Work off your sweet tooth by chopping logs for an open fire. A half hour should produce enough wood to see you through Christmas and work up a good sweat!

10

Scenario

You’ve overdone the Boxing Day chocolates and scoffed eight Thornton’s chocolate truffles (265 calories).

Damage limitation strategy: Wrap up warm and head out for a Boxing Day walk. Forty-five minutes of country walking will work those chocs off.

Corrective Rhinoplasty

Corrective Rhinoplasty
By Andrew Ordon, MD, FACS, ABPS, ASPS
Andrew Ordon, MD

Plastic surgery results usually come out great, but there are exceptions. Unsatisfactory results occur often enough that some surgeons, like me, develop a reputation as being the go-to man to rescue a bad result.
When a surgical nose result is bad, it’s very troubling to a person. It cannot be concealed. Make up helps a little, but not enough. Another challenge for the unhappy nasal patient is that there must be a relatively long waiting period before revision surgery can be done. I rarely break my one-year rule, because for up to a year there may still be a little swelling. The problem with going in too early is that swelling may conceal an issue. Furthermore, swelling may be the entire reason for the patients’ discontent and additional surgery ends up being unnecessary.
To understand the nature of the poor result, a little anatomy lesson is in order. The upper nose is made of two bones that arise from the cheek bone. The nasal bones are connected to the middle part of the nose, which are the upper lateral cartilages. The lower part of the nose (the tip) is made of the lower lateral cartilages which arch up from the nostrils, bend inward at the tip and continue inward together forming the bit of tissue between your nostrils, called the columella. The nasal septum begins just above the columella and continues upward to right between your eyes. The lower part is cartilage and the upper part is bone. That means that cosmetically, the nose has three thirds: the upper which is bone, and the middle and lower (tip) which are cartilaginous.
One of the hardest things to do in plastic surgery is to have smooth transitions between these three parts. Specifically, the junction of the upper nose and the middle third is the most troublesome. Dissatisfaction with the tip is the second most commonly reported complaint. Lastly, it can be a concern if the resulting nose is not straight or symmetrical.
The fix for these problems is usually surgery, but surprisingly, some of them can be substantially improved with the use of injectable fillers or injectable steroids. If surgery is required, it is imperative for the surgeon to educate the patient about this anatomy and where the problem lies. A “punch list” of problems needs to be identified for the patient to fully understand the root of the dissatisfaction. Patients who understand the nature of the defect are most likely to be happy with revision surgery, even if not every single item can be corrected. Patients who are vague and say: “I just don’t like it” are not helping their surgeon establish a pre-operative plan.
Healing from revision surgery takes longer than healing from first-time surgery and patients need to know that ahead of time. That’s the reason revising a nose by simply injecting it has become the first choice, if the defect can be managed that way.
To determine if your unsatisfactory surgical result can be remedied, contact a board certified plastic and reconstructive surgeon.
Dr. Ordon is medical director and owner of The Plastic Surgery Institute in Rancho Mirage and co-host of The Doctors television show. The Plastic Surgery Institute can be reached at (760) 568.2211.

Face Lifts: The Real Deal

Face Lifts: The Real Deal

One of the nice things about a free market economy is competition, which creates the incentive to be better at what we do. In medicine, we strive to achieve our patients’ goals more predictably, with shorter recovery and less down time. The competition between health care providers, medical device companies and pharmaceutical companies encourages evolution and development at a rapid rate. It makes us better.
Unfortunately, competition also provides incentive to make claims that bend the truth in order to gain a financial advantage. Safe guards are in place, but I commonly see treatment that is described as non-surgical when it isn’t; or non-invasive when it actually is invasive.
So, what’s the real deal in face lifting? Is there a non-surgical lift? Is there an incision-less face lift? Let’s remove the smoke and mirrors and reveal the state of the art in facial rejuvenation.
I perform face lifts in four ways, including the traditional facelift, the O-lift, hybrid jawline contouring, and non-invasive techniques which require no incision. No beating around the bush, three of these are surgical; one is not. Procedures promising weekend recovery, and/or involve chin implants and liposuction are surgical, even if they claim to be non-surgical.
These are the four types of surgery I have offered for nearly 30 years. Let’s go from least to most as it pertains to expense, recovery and invasiveness.
Non-surgical
An aged, droopy face is caused by an imbalance between how much face you have and how much skin you have to cover it. So the least invasive methods address that discrepancy one of two ways: shrink the covering or fill the face.
Filling the face is easy and fast with nearly no recovery. We call it the liquid facelift. We inject fillers or collagen stimulators into the hollow areas of the face, filling out the skin and improving the contours. The result is a smoother, fuller more youthful look that can be instantaneous. There are many fillers out there, but the ones we rely upon the most are Sculptra, Voluma, and Lyft.
Shrinking the facial skin can be done two ways: ablative and non-ablative. My favorite ablative technique is Total FX laser because it offers both deep skin tightening and resurfacing of the fine wrinkles in one treatment. Even though this treatment involves a week or so of down time, it is considered non-invasive because no incisions are made. Non-ablative methods use a laser or radio waves to penetrate and stimulate the deep dermis and leave no surface changes at all. Thermage (radio wave) patients are back to work the next day and the face tightens over a 6-month period.
Hybrid Jawline Contouring
One of the first things that makes a person look older is a jowl. It is the fullness along the jaw-line next to a relatively receded chin. That is where neck and jaw line contouring come in. It is surgical, but it offers a predictably fast recovery of just a few days with a result that lasts years, not months.
We now can remove small amounts of fat in the jowl and neck while using an ultrasonic probe to stimulate tightening of the skin down the line. When this is conducted with special sutures along the neckbands and sometimes a small implant to fill in the pre-jowl sulcus (the indent just inside the jowl), the jaw line can benefit from a miraculous improvement with a single 1- or 2-centimeter incision beneath the chin. The recovery is fast and the impact is vast.
The O-Lift
The O-Lift is my personal answer to the abbreviated facelift. The O-Lift is a moderate facelift through a very short incision. We lift both the muscle and skin and yes, there is an incision. It’s hard to find, but it’s there, hidden within the natural folds of the ear and the side-burn area of the temple. I have revealed my results on our show The Doctors in only three days, but healing of ten days is more typical. We do this type of surgery on many women and men in their 40s and 50s. We often combine it with other procedures like blepharoplasty (eye lids) and forehead lifting through a scope with tiny incisions.
Traditional Facelift
When I perform a traditional face-lift, I am usually doing it for someone who has earned their lines, people in their 60s and 70s who have waited until they really needed it to correct deep furrows, heavy jowls and a collapsed neck with substantial banding. This patient is looking for improvement all the way from the Adam’s apple to the hairline. Our incision is similar to the O-Lift but extends around the ear lobe in a natural crease and runs up the back of the ear to, and along, the hairline. Both the skin and muscle are lifted in a vertical vector so that the face is lifted, not pulled. The result is a dramatic transformation that sometimes makes old friends gasp. While the improvement is dramatic, I am careful to attain a natural look that does not look “done.”
So, there you have it, the real deal in face lifting. When considering a procedure, be sure to ask questions to ensure realistic expectations, and when considering a plastic surgeon, I recommend an experienced board-certified specialist. It’s better to do it once and do it right than to attempt some half measure that may result in regret.
Dr. Ordon is medical director of The Plastic Surgery Institute in Rancho Mirage and co-host of The Doctors television show. The Plastic Surgery Institute can be reached at (760) 568.2211.

Guidelines to Your “Perfect Diet”

Guidelines to Your “Perfect Diet”

We would all love to find a convenient way to follow the “perfect diet,” after we figure out what that actually looks like. Many studies agreed on the same healthy diet philosophy. The most popular was published in 2014 by Yale University and identified ‘the best human diet for health’ was to simply eat whole foods.1 This traditional nutrient-dense approach to diet has proven to be effective for those who follow it. However, due to information overload in our society and lack of clear guidelines, implementing a whole food approach on a day-to-day basis can feel overwhelming and unattainable for many.
Here are some easy guidelines to simplify the process of mastering your optimal diet, despite your lifestyle:
Lower carb meals. Aside from some athletes, many health professionals suggest approximately 80% of your meals should lean towards having a lower, or ‘slower’ carbohydrate content.2,3 Slow means the carbohydrates have high fiber content which slow blood sugar spikes. A typical low carb lunch may consist of a large salad, chopped vegetables and beans or chicken. Tip: Don’t skip the healthy fats like olive oil-based dressing or added nuts and seeds.
1/2 plate full of vegetables. Your carbohydrates should come from mostly vegetables. This means replacing your bun and fries with lettuce wrap and a double side of sautéed broccoli. Easy!
Protein. The absolute best appetite suppressant known to date is protein. It also repairs tissues and sustains energy like nothing else. Prioritize and budget for high-quality of protein, especially if from an animal source. Plant-based proteins like beans, lentils, and seeds count too!
Nothing from a bag or a box. Probably not new advice to you, but track how many snacks you consume that are pre-packaged…replace those with veggies and dip, boiled eggs, homemade low-sugar trail mix…real food.
Limit alcohol to 2 days per week. Especially for fat loss; 1-2 drinks max. Nothing thwarts fat loss like alcohol. As a sugary additive to our diet at an average 7 calories per gram, it can easily put your body into fat-storing mode.
The secret behind the above guidelines is not so much that it is offering you the “perfect diet” (still worth following since perfect doesn’t exist!), but it is actually setting your body up for better digestion, increased metabolism for fat burning, and enhanced detoxification. When we provide the body with the optimal nutrition from real food, along with healthy lifestyle habits like exercise and well-managed stress, we can make it easy to manage detoxification, blood sugar and even an occasional ‘off the diet’ splurge.
Diet is at the root of health, so it must be a priority. Thankfully, unlike some life situations and environmental toxins, it is something we can control. Keep these simple guidelines in mind to easily improve and maintain your health.
Tiffany is a certified nutrition consultant and functional diagnostic nutrition practitioner and can be reached at (760) 285.1221.
1)http://www.annualreviews.org/doi/full/10.1146/annurev-publhealth-032013-182351 2) http://lowcarbdoctors.blogspot.com/ 3) http://drhyman.com/blog/2015/08/20/slow-carbs-not-low-carbs-the-truth-about-low-carb-diets/

Five Ways to Wear Fall Fashion in Warm Weather

Five Ways to Wear Fall Fashion in Warm Weather
By Elizabeth Scarcella
“Tawny Port” is THE color for fall.

Although Father Time says it’s autumn, Mother Nature seems to have a different opinion. With temperatures still cresting over 85 degrees, one may find it frustrating to put together a fall outfit that doesn’t cause heat stroke, yet is a bit more substantial than strappy sandals and a billowy maxi dress.
Fellow fashion icon and fitness guru, Natalie Corona, and I have highlighted five fall fashion finds that will help you effortlessly transition into autumn attire.
Burgundy
Pantone announced that “Tawny Port” was THE color for fall, and since our weather, besides being very warm, is also perpetually sunny, we chose a muted burgundy that does not feel heavy amidst the palm trees and bright skies. If burgundy is not your thing, instead, reach for dove grey, peacock or navy, which are also featured colors on this fall’s color line up. Don’t be afraid to mix these fall tones with the soft colors you wore in the summer. One of our favorite combos is blush, also known as “ballet slipper” with any of the Pantone “it” colors listed above.
Boots
Nothing hollers autumn like boots. Whether your preference is ankle or knee high, boots are an easy and fun way to transition from flip flops to fall follies. There are so many color and fabric choices when it comes to boots. Keeping a bare leg allows us desert dwellers the opportunity to wear peep-toe booties and corset tie-up shoes throughout the season without worrying about frosty toes. Natalie and I both love a shorter skirt or even denim or leather shorts with suede boots. Boots of all kinds make a decided statement that the holiday season is here.
Layering
With the Valley temperatures dramatically dipping after sunset, layering is a great way to go from chilled to cozy. Natalie chose a fall-colored flannel that is casually tied around her waist to create a cinched-in waistline. A plaid shirt in flannel or cotton blend gives a cool vibe when watching weekend football games or strolling down El Paseo with family or friends. I chose a wool blend shrug left open to give the casual knit dress a sturdier and more dressed-up appearance. A textured shrug or cropped sweater is a fashion forward choice when meeting with friends or co-workers for an impromptu happy hour at one of our favorite outdoor eateries in the heart of Palm Springs.
Fringe
Since we will not be routinely adding a shearling, wool or fur coat to our fall repertoire, fringe accessories are the perfect way to add substance and the swing factor to our warm weather fall outfits. In our pics, Natalie has fringe on her boots that give a playful and grounded look, while I have donned a fringed belt that gives another layer of weight and movement that we have come to love in traditional fall styling. Fringe-infused totes, clutches and satchels are all the rage this season…especially in fun fall colors, like Grenadine, a poppy red that claims to look great on everybody and yet another easy way to bring an autumn vibe to our warm fall climate.
Make-up
As our days get shorter and soirees get more plentiful, this season’s fall make-up trends are a fan favorite to showcase our lean toward impending festivities, all while keeping us cool…in more ways than one. Natalie and I are wearing a warm nude lip color, which is always in style no matter the climate or time of year. However, to step up the sizzle factor, warm chestnut, silky mauve and candy apple red are so ‘right now.’ Try adding a matte finish to bring your conquer-the-world factor up a notch or two. Not into bold lips? Then experiment with a unique eye color, such as a bold chunky eyeliner in peacock or cobalt, or add mountain shadow hues, like terra-cotta and deep rich mocha onto your upper eye lids. Surprisingly, all the tips mentioned above work on a multitude of skin tones and eye colors.
When you feel a hankering to drink apple cider and hot cocoa, but need to blast your A/C to do so, remember that you can easily add a fall flair to your summer wardrobe by choosing more saturated colors like burgundy, throw on a pair of suede or leather booties, grab a fringed bag and layer your outfit with a flannel or nubby textured vest.
Regardless of what autumnal accents you apply, the most important time-tested trend is to never leave the house without an unmovable belief in yourself, loving kindness towards others, and an attitude of gratitude.
Elizabeth Scarcella, founder of Go Get Young, is a lifestyle counselor who helps her clients reclaim their best self by utilizing a variety of holistic methodologies. For more information, visit www.gogetyoung.tv. Natalie Corona, mom to 2 youngsters, is a transformation coach passionate about helping her clients to look and feel their best. For more information, visit www.facebook.com/nataliecorona.

Resolving to QUIT in 2019

Resolving to QUIT in 2019
By Jennifer Yockey

The New Year is upon us, and for many resolutions will be set and abandoned within the first 8 weeks of the year. Those resolutions were more than likely set to achieve some level of happiness – financial, physical or emotional.
THIS year, let’s quit some stuff in order to move towards happiness rather than adding, abandoning and then feeling the subsequent self-loathing for lack of achievement. Just QUIT the following:
Comparing. Comparison is the thief of joy. It truly is. And let’s be honest, we really don’t know the whole story when we are viewing snapshots of vacations or parties that we see on social media. The picture that you see may have been preceded by devastating news or an argument. Stay in your own lane. Get clear on what you really want and chase that.
Expectations of Others. “Expectations are a down payment on future resentments.” The bar you set for yourself is for YOU. Placing that same bar for others is a really quick way to get frustrated and disappointed. People have different values and place importance on different virtues. Being on time, for instance, is NOT important to some people. If it is to you, be on time. If your BFF is chronically late, tell her to meet you 15 minutes early. Problem solved.
Controlling Behavior. Listen, you only have control over you and your behavior, reactions and responses. You have control over the process but not the outcome. And here’s the truth…sometimes, you miss the TRUE outcome, the BETTER outcome because you were too busy trying to manipulate the outcome you THOUGHT you wanted. Let it go. Do your best. Put one foot in front of the other, do the next right thing… the outcome will sort itself out.
Approval of Others. You don’t need it. You are an adult and are capable of writing your own permission slips. Life is short and you are allowed to do, think and feel what is best for YOUR Soul. This doesn’t mean you are selfish and don’t think of others, it means YOU COUNT. Remember, you are not responsible for other people’s reactions to your decisions. You are only responsible for how you impart and implement your own desires.
Your Limiting Beliefs. You are amazing! Take a moment to write down all that you have achieved. Really. Do it. If you are more than 2 years old, you have achieved a LOT. Write down the things that you think you should just “blow off”; learning to walk, read, write. It’s a big deal. Continue to be a student. When you think that you can’t do something, add the word “yet.” It changes everything.
It’s 2019 and it is going to be an amazing year. You will be challenged, there will be change, there will be joy, love, loss, excitement and fear. It’s all happening. Some of it you will like and some of it you won’t. How you navigate and respond to it all will shape your year. So, CHEERS to YOU, the New Year and QUITTING!
Jen Yockey is the owner of Gather, a movement and wellness studio, and founder of the Recover You™ Program. She is a certified yoga instructor and master life coach and can be reached at (760) 219.7953, [email protected] or jenyockey.com.

What is Medical Micro-Needling?

What is Medical Micro-Needling?
By Deidre Braun, MS, LAc

Micro-needling stimulates the body’s own collagen and elastin production
Medical micro-needling, also referred to as collagen induction therapy (CIT), is a relatively new concept aimed at stimulating the body’s own collagen and elastin production to tighten, lift and rejuvenate the skin. The benefits of this treatment include the reduction of fine lines and wrinkles, minimized pores, and the disappearance of stretch marks, crepey skin, and scarring such as surgical and acne scars.
Micro-needling devices are a vibrating stamp-like motion of a disposable needle tip. Modern techniques control the levels of dermal penetrations through precise depth adjustments set on the application hand piece. Each of the thousands of micro-passages within the dermis activates and stimulates the cascade of normal positive wound healing by releasing growth factors for eventual collagen and elastin production and maturation. These growth factors have deteriorated with age and by asking the skin to heal, they are called into action.
Another advantage of micro-needling is the creation of thousands of micro-channels for the delivery of beneficial bioactive peptides and cosmeceuticals (cosmetic products with biologically active ingredients), as well as active growth factors and anti-acne agents for advanced skin care and acne scar treatment.
Researchers are also investigating the potential benefits of combining your own platelet-rich plasma (PRP) with micro-needling to further rejuvenate your skin, stimulate hair growth, and improve scars, stretch marks, and crepey skin in the face, décolletage, abdomen, and inner arms.
Micro-needling treatments take 30-45 minutes and are virtually painless because of the action of a topical anesthetic gel. Following the treatment, your face feels like a moderate to severe sunburn, which subsides after 1-2 hours. You may see slight redness after 24 hours, and it is important not to be in direct sunlight for 24-48 hours.
The procedure, which can be used for almost all skin types, is repeated every 4-6 weeks with 3-6 treatments for maximum benefit. Results are standardly visible in six weeks’ time with maximum collagen induction for skin tightening and rejuvenation usually observed in three to six months.
Medical micro-needling has a high safety record and is performed by medical skin care specialists.
Deidre Braun is a licensed acupuncturist and founder of Revive the Skin in Rancho Mirage. She can be reached at (760) 485.2870.

Ladies, Why Go Red?

Ladies, Why Go Red?
To know your risk for cardiovascular disease

Every minute in America, a woman dies of a heart attack, stroke or another form of cardiovascular disease (CVD) — and one out of every three women experiences some form of CVD in her lifetime. And yet, most of those cases are preventable if you lead a heart-healthy lifestyle.
“We are all at risk for developing cardiovascular disease; it is the number one killer of women – and men. The key to reducing cardiovascular disease is through risk factor modification, early screening and community awareness of early warning signs,” says nurse practitioner at Eisenhower Medical Center and American Heart Association volunteer Cari Sudmeier, RN, MSN, FNP-C.
Key health indicators. Some risk factors for cardiovascular disease include high blood pressure, high cholesterol, body weight/body mass index and high blood glucose. Testing should occur as follows:

Blood pressure – every regular health care visit starting at age 20
Cholesterol – every five years starting at age 20. More often if: total cholesterol is above 200; if you are older than 50; if your HDL is less than 50; or, if you have other cardiovascular risk factors
Weight/body mass index – every health care visit starting at age 20
Waist circumference – as needed starting at age 20
Blood glucose – every three years starting at age 45

Family history. If you know you have a family history of heart disease, it’s important to share that information with your doctor. This will help cue your physician into your genetics, making him or her more aware of additional risk factors.
Health habits. Do you smoke? Are you physically inactive? Do you eat a diet high in fat? The answers could also impact your risk. Talk to your doctor so he or she has a better idea of your lifestyle, how to improve your health and to determine whether or not you need to be screened.
Join the movement and Go Red, Coachella Valley!

Get Your Numbers: Ask your doctor to check your blood pressure and cholesterol.
Own Your Lifestyle: Stop smoking, lose weight, exercise and eat healthy.
Realize Your Risk: We think it won’t happen to us, but heart disease kills 1 in 3 women.
Educate Your Family: Make healthy food choices for you and your family.
Don’t be silent: Tell every woman you know that heart disease is our #1 killer.

Learn more about your numbers and key health indicators by visiting GoRedForWomen.org and join the Go Red Luncheon Friday, Feb. 13 at Renaissance Indian Wells for physician and survivor lectures, educational session, health expo and heart healthy lunch. CVGoRedLuncheon.heart.org (760) 346.8109.