Rude Awakening

As many as 70 percent of us don't get enough sleep—and have the dark circles to prove it. The 27 most effective ways to wind down at night, rev up in the morning, and feel your best all day long.



In a perfect world, we would never need alarm clocks. Not only would we effortlessly conk out the moment our heads hit the pillow, our eyes would spontaneously open at the same time every day, and we would spring enthusiastically from our beds as chirping bluebirds alighted on our fingertips. As if. In reality, less than 30 percent of people in one survey by the Centers for Disease Control and Prevention reported getting the rest they need every night—not that this statistic is anything to lose sleep over. Experts have a wealth of tips for the chronically fatigued. This is your wake-up call.

GET INTO THE MOOD
A few tweaks to your evening ritual will make mornings a whole lot easier.

• Snack yourself to sleep. Eating a small carbohydrate-heavy snack with a bit of protein one to two hours before bed will trigger your brain to produce the calming neurotransmitter serotonin, says New York City nutritionist Joy Bauer, author of Joy Bauer's Food Cures (Rodale). Her favorite sleep inducers: a scoop of light ice cream with berries, or a rice cake with a slice of turkey or a teaspoon of peanut butter.

• Chill out (for real). Keeping your body cool at night signals it to fall into a deeper, more restful sleep, says psychiatrist Sara Mednick, author of Take a Nap! Change Your Life (Workman Publishing). Turn down the thermostat in your room to 68 degrees, she says.

• Ditch your beeping alarm. "The loud sound that wakes you up from deep sleep is too much of a transition for the brain and body," says Mednick. "Your brain is still moving very slowly and can't adjust to the fast, bright waking world. It can take 30 minutes to an hour to fully clear your head." She recommends replacing a conventional alarm clock with one that "wakes you up gradually, either with light or with gongs that start very quietly," she says. (Most come with quirky names like Peaceful Progression or the Zen Timepiece.)

• Don't light up. Keep digital clocks out of view, urges Mednick—who adds that lights blinking on your BlackBerry, computer, or television can also disrupt slumber. Even worse, a visible clock can be a stressful reminder of how much time you've spent tossing and turning, which can make it harder to sleep peacefully. So can exposure to bright light during your two-minute trip to the bathroom. "Even a little light can decrease melatonin levels, making it difficult to fall back to sleep," says Mednick.

• Watch out for Sunday night insomnia. Yes, it can be caused by workweek dread. But more often it's the result of erratic sleep behavior on the weekends—when you're more likely to stay out until 2 a.m. and lounge in bed past 10 the next day. The solution, says Michael Thorpy, director of the Sleep-Wake Disorders Center at Montefiore Medical Center in New York City, is to put yourself on a sleep schedule and stick to it seven days a week. "It's the single most important thing you can do to improve your energy level," he says.

SPRING INTO ACTION
Waking up is hard to do—not even the kindest alarm clock will change that. When throwing the covers over your head isn't an option, these tricks will propel you up and out.

• Don't procrastinate. Slapping the snooze bar only postpones the inevitable— and leaves you with the kind of fragmented sleep that makes you feel groggy. Set the alarm for the time you really have to get up, and place the clock across the room— so you're forced into the vertical position.

• Hit the gym. "Exercise increases blood pressure and heart rate and activates the whole sympathetic nervous system,"says Thomas Plante, professor of psychology at Santa Clara University in California. For those with no major cardiovascular problems, "this wakes you up and gives you a healthy boost in the morning." The most energizing workouts, according to Plante's research: solo outdoor activities, which expose you to energy-boosting sunlight and "aren't so draining, because you don't have to worry about keeping up conversation."

• Give yourself goose bumps. We weren't very excited to learn that a cool shower is better than a warm one. But Mark Mahowald, professor of neurology at the University of Minnesota Medical School, says that simply making your shower a few degrees cooler will increase alertness. And if you're daring, some neuroscientists theorize that taking a truly cold shower (68 degrees) could increase levels of betaendorphins and produce a sense of well-being, says Orly Avitzur, a neurologist in Tarrytown, New York, and editor in chief of the American Academy of Neurology website. Adding a peppermint body wash or shampoo to the mix puts even more spring in your step, says Rachel Herz, author of The Scent of Desire (William Morrow) and visiting professor of psychiatry and human behavior at Brown University Medical School. (She cocreated Scentology Endurance Enhancer, an energizing peppermint-based fragrance.) "Numerous studies have shown that people are stronger, faster, and more attentive after exposure to peppermint," according to Herz. One such study, at Wheeling Jesuit University, found that athletes exposed to the scent could do more push-ups.

EAT FOR ENERGY
What we eat and drink in the morning is extra-important because breakfast can provide either a long-lasting energy boost—or just a short-lived jolt that leaves you yearning for bed by noon.

• Start drinking. Down two eight-ounce glasses of plain water as soon as the alarm goes off. "We all wake up dehydrated," says Susan Kleiner, a dietitian and author of The Good Mood Diet (Springboard Press). This is a problem, considering that every biochemical reaction—all of our thinking processes and our muscle contractions—depend on us having enough water.

• Get your omega-3's. These fatty acids "are critically important in improving brain function, energy, and mood," says Kleiner, who has been known to add omega-3-rich salmon to her morning omelet. Taking a 1,000- to 1,500-milligram supplement every day may also produce energizing benefits in a week.

• Resist the baseball-size bagel. After providing a quick spike in blood-sugar levels, simple carbohydrates leave you even more sluggish than before. Instead, try a protein shake or a slice of whole-wheat toast with fruit and cottage cheese or Greek yogurt, or have the toast with an omelet, says dietitian Susan Bowerman. Eggs are also rich in choline, which helps the brain make the concentration-boosting neurotransmitter acetylcholine.

• Try some caffeine. The stimulant not only inhibits the body's chemicals responsible for drowsiness, but it also prompts the release of adrenaline, which speeds heart rate, opens the lungs' breathing tubes, increases blood flow to the muscles, and causes the liver to release sugar into the bloodstream. An eight-ounce up in the morning (or about 50 milligrams of caffeine) is enough to kick-start most people into the land of the living, according to Thorpy. Just steer clear of those fat- and sugar-laden milk shakes masquerading as coffee. The best brew is a latte, says Kleiner: "The protein and carbohydrates in milk are ideal for fueling the brain and muscles."


THE FOUR O'CLOCK SLUMP
If you fight off sleepiness in the morning only to have it return full force after lunch, you've got company—The New York Times reported that an estimated 15 to 20 percent of us take a daily catnap. (The body's circadian rhythm shifts into rest mode around 2 or 3 p.m.) Taking a 20-minute nap can restore energy without leaving you feeling groggy. Then again, it could also get you fired. Here, some ways to wake yourself up instead.

• Take a walk…and not just to the coffee machine. The energizing benefits of exercise apply at any time of the day, says Plante, who claims a brisk stroll around the block can reinvigorate your mind and body as well as a double espresso. (The former is arguably even more effective, because its rousing effects last longer and won't impact your sleep later that night.) "Our studies show that even ten minutes can give you the boost you need," says Plante.

• Hit the (water) bottle. Mental and physical energy plummet when you're even mildly dehydrated, says Kleiner. Drink more water than coffee, which in excess can act as a diuretic. As for those colorful energy cocktails of taurine, ginkgo, and creatine billing themselves as rocket fuel, "they're expensive candy," Kleiner says. "It's probably the sugar and caffeine that give you the jolt—and will also cause you to crash a few hours later."

• Snack smarter. "When you're tired, it's best to choose foods that give some carbohydrates to lift your blood sugar, plus some protein to sustain you," says Bowerman. Her top picks: a carton of yogurt, a piece of string cheese with whole-grain crackers, or a half-cup of cottage cheese with fruit. Even the office vending machine offers a few options. Trail mix will keep you going until dinnertime, provided you "eat just the nuts and dried fruit, not the coated raisins or chocolate chips," says Bowerman. "The next-best bet is an oatmeal cookie—at least you'll get a few whole-grain oats. Have one with some low-fat milk."

BAD BUZZ
Yet another reason to abandon your vices: They can help prevent you from getting a good night's rest.

• Too much caffeine. This one's obvious. But what may be surprising is exactly how long the caffeine from coffee, tea, and cola stays in your system. You need to cut yourself off at least eight hours before bedtime to be safe, says Bauer. And keep in mind that eating a lot of chocolate late in the day can also keep you hopped-up at night.

• Nicotine. If you must smoke, have your last cigarette of the day at least four hours before bedtime, says Thorpy.

• Alcohol. The drink that helps you drift off is likely to make you toss and turn hours later, says Mahowald. For some, even one glass of wine can corrupt sleep quality. But for most, it's downing several drinks that will lead to increased alertness as the alcohol leaves the bloodstream—which could be at 3 a.m.

• A big meal. "A food hangover is almost as bad as an alcohol hangover," says Bauer, who cautions that the bloating caused by eating a plate of steak frites at night will leave you feeling sapped the next morning. A high-protein meal can make the body feel more alert, too, says Bowerman, who advises having a high-carb dinner instead.

Via Allure

The 10 Commandments of Anti-aging

Forget praying for younger-looking skin. These rules—handed down by the top dermatologists in the country—are guaranteed to deliver brighter skin and fewer lines.



1. WEAR SUNSCREEN—AND NOT JUST AT THE BEACH
Rain or shine, "liberally applying a broad-spectrum sunscreen that contains both UVA and UVB protection every day is the single most important thing you can do to prevent sun damage and skin cancer," says New York City dermatologist Doris Day.


2. QUIT SMOKING
In addition to causing cancer and bad breath, smoking cigarettes "destroys collagen and elastin and decreases levels of estrogen, which is necessary to keep skin firm," says New York City dermatologist Fredric Brandt.


3. USE A RETINOID
It's the best way to slow down the clock with a cream. "Retinoids minimize the appearance of existing age spots and fine lines and prevent new ones from forming," says New York City dermatologist Heidi Waldorf.


4. STAY HYDRATED
No, Diet Coke doesn't count. "The more hydrated your skin, the better your wrinkles will look," says Montclair, New Jersey, dermatologist Jeanine Downie. "Drink lots of water, cut back on coffee and soda, and moisturize regularly."


5. SLEEP WELL
The expression "beauty rest" actually has some science behind it. "Not only does your skin require downtime to repair itself, but sagging skin and puffiness around the eyes make wrinkles look much worse," says Great Neck, New York, dermatologist Jeanette Graf.


6. MAINTAIN A HEALTHY WEIGHT
Not surprisingly, yo-yo dieting isn't great for your skin. "Skin loses elasticity over time," Waldorf says. "The more your weight fluctuates, the harder it is to snap back into shape."


7. EAT RIGHT
"Your skin receives nutrients not only from creams and treatments, but also from the food you eat," Waldorf says. "The more balanced your diet, the younger you'll look. And if you're not taking a multivitamin, start now." To keep skin happy, eat more fatty fish (such as salmon), dark green vegetables (like broccoli and spinach), almonds, and walnuts. Drink lots of antioxidant green tea. And lay off the refined sugar and booze—both cause aging inflammatory reactions in the skin.


8. GET MOVING
"Exercise increases blood flow to the skin and promotes a glowing, healthy-looking complexion," Downie says. "Working out for just 30 minutes four or five days a week can make a huge difference."


9. TRY TO RELAX
The mind-body connection is a powerful one. "Do whatever you need to do to decompress," Waldorf says. "Stress causes cells to age faster, which absolutely shows on the skin."


10. DON'T PICK
You got the same advice when you were a teenager. "Sun damage causes dark spots as you age, but so does picking at your blemishes," Waldorf says. "And since the skin takes a lot longer to repair itself as you age, the spots won't disappear right away.

Via Allure

8 Sleep Myths, Busted

Myth: There’s no such thing as a beauty sleep.
Fact: Recent research from Sweden shows that getting enough sleep does makes you more attractive. The investigators asked 65 untrained observers (age 18 to 61) to randomly rate the attractiveness of 23 men and women age 18 to 31 on the basis of photographs. There were two photos of each participant, one taken after a good night’s sleep and another taken after being awake for 31 hours following a night when they didn’t get enough sleep. The observers rated the sleep-deprived photos as less attractive and less healthy.

Myth: Reading or watching TV relaxes you so you can nod off.
Fact: Conventional wisdom holds that this is a bad practice because an engrossing book or TV show can keep you awake. But new evidence suggests that something more serious is taking place: overexposure to light at night. Your bedside lamp or the glow from the TV screen can suppress production of melatonin, the hormone essential to our sleep-wake cycle. Melatonin is produced by the pineal gland in the brain, but this happens only in the dark, says sleep specialist Rubin Naiman, Ph.D., clinical assistant professor of medicine at the University of Arizona’s Center for Integrative Medicine. What’s more, Israeli researchers have linked light at night (from the TV, a night light, an open window) to an increased risk of breast cancer.

Myth: Beer or wine before bed helps you sleep.
Fact: While a nightcap may seem relaxing, alcohol actually disrupts normal sleep cycles, particularly refreshing REM (rapid eye movement) sleep, the stage when dreams normally occur. According to the Cleveland Clinic, the result can be “REM rebound,” causing nightmares and trouble sleeping. And frequent alcohol use can launch a vicious cycle of seriously disturbed sleep, often leading to more drinking or substance abuse in a quest for sleep.

Myth: We need less sleep as we get older.
Fact: Regardless of age, adults need seven to nine hours of shut-eye daily. The notion that seniors need less shut-eye comes from the fact that sleep patterns change with age so that older people may wake up more often and don’t regularly clock those seven to nine hours.

Myth: If you can’t sleep or you wake up during the night, it's best to relax until you fall asleep.
Fact: Not being able to fall or stay asleep is a symptom of insomnia. Sleep experts say your best bet is to get up after 15 or 20 minutes, go into another room and listen to music or read until you feel drowsy.

Myth: Taking prescription sleeping pills is a path to addiction.
Fact: According to the National Sleep Foundation, today’s sleeping pills taken as directed are safe and effective treatments for insomnia and present a lower risk of dependency than yesterday’s medications. (Exception: individuals with a history of addiction or alcohol or drug abuse.) Just be sure that you can sleep for 7 to 8 hours before you swallow the pill.

Myth: Your brain rests during sleep.
Fact: Your body rests while you snooze, but your brain is pretty busy consolidating memories and cognitive function. Sleep is also thought to give neurons used while we’re awake a chance to shut down and repair themselves so that they can continue to function normally. But awake or asleep, the brain is on the job. You’re still breathing, aren’t you?

Myth: The more sleep, the better.
Fact: Getting too much—or too little—slumber is linked to higher rates of diabetes, high blood pressure, and heart disease, reports Harvard Medical School’s Division of Sleep Medicine. Also concerning is a 2009 study from Spain, which found that adults age 65 or older who typically slept nine hours or more (including naps) were at higher risk for dementia. And other research has suggested that habitually sleeping nine hours or longer is associated with depression, illness and accidents. Conversely, regularly snoozing less than six hours a night is a risk factor for obesity, which in turn can lead to a long list of health risks, including diabetes, high blood pressure and heart disease. For optimum health, aim for 7 to 8 hours of sleep.

Pilates Exercises for Beginners

The Hundred

Lie on your back with your legs at a 90-degree angle (knees in line with hips). Curl your head and shoulders off the floor, keeping your arms straight and off the floor along the sides of your body. Pump your arms at your sides, keeping your shoulders down and away from your ears, and your core engaged (I like to think of knitting the ribs together). Work your way up to a count of 100. Focus on inhaling through your nose and exhaling through the mouth as you do this. For an even greater challenge, extend your legs out on an angle.

The Roll Up

Lie down on your back with your body in one long line. Inhale and reach your arms to the ceiling. Exhale and slowly peel your body off the floor (one vertebrae at a time), beginning with your head and shoulders, until you are able to sit all the way up, bringing your head towards your knees and reaching your arms out in front of you. If you get stuck, bend your knees on the way up. Reverse the flow of your movement on the way back down, tucking your tailbone under and inhaling to roll back down to your back. Stay slow and controlled throughout. This exercise is not only great for working your core, but also helps to realign your spine.

Swimming

Lie down on your chest with your arms and legs extended straight out (your palms should be facing down). Keeping your core engaged, lift all your limbs off the floor. As if you were paddling through water, quickly flutter-kick both your arms and legs as you inhale and exhale. Work for a count of six to eight. Relax and try again. Swimming will help strengthen your core by working your lower back.


Sara Haley (SaraFitness.com) is a Fitness DVD Personality, Master Trainer and Creative Consultant for Reebok.

Via Pilates Exercises for Beginners - Easy Beginner Pilates Exercises - Real Beauty

10 Beauty Shortcuts

The Fastest Way to Dry Nail Polish
Dunk your hands in a bowl of ice-cold water. "The cold water freeze-dries polish, sealing and hardening it quickly," says Belinda Rivera, a nail specialist in Austin, Texas. Allow nails to air-dry for two minutes, then submerge in ice-cold water for three minutes, which is enough time for the polish to harden completely.

Another option: Blast nails with cool air from a hair dryer in between coats. This helps each layer of color dry as you go.

Quick tip: Old nail polish can take forever to dry, since time can turn polish gooey and thick. Toss bottles when the polish begins to change color or separate. At that point, the lacquer has probably thickened and become unusable.


The Fastest Way to Minimize a Facial Flush
Place a cool, wet towel on the back of your neck. "When your face flushes during exercise, it's a normal physiological response to your body overheating," says Lydia Evans, a dermatologist in Chappaqua, New York. "Your blood vessels dilate and increase blood flow to the surface of the skin to cool it, which gives it that red appearance."

A cold towel on the back of the neck constricts those blood vessels, numbs the nerve endings there, and helps lower your body temperature quickly, says Debra Luftman, a cosmetic dermatologist in Beverly Hills. Splashing cold water on your face will have the same effect.

Quick tip: Carry a spray bottle filled with cold water to the gym. When you feel your face getting warm, spritz it with water. This will help keep the redness to a minimum.


The Fastest Way to Depuff Eyes
"Wrap a bag of frozen vegetables in a thin towel and place it over your eyes for 10 minutes," says Debra Luftman, a cosmetic dermatologist. A night of sipping Champagne or eating salty foods can lead to fluid retention around the eyes. The cold of the bag stimulates circulation under the eyes, which helps bring down that fluid. (Why a bag of vegetables? Because it conforms to the contours of the face. Peas or corn works best.)

A soft washcloth soaked in cool chamomile tea will also do the trick, since chamomile has anti-inflammatory properties.

Quick tip 1: If you know you’ll be drinking alcohol or eating salty foods, be sure to drink lots of water. You’ll be less likely to puff out the next morning.

Quick tip 2: To help prevent puffy eyes, prop up your head on two pillows when you go to sleep. Gravity is your friend when it comes to fluid retention.


The Fastest Way to Soothe Post-Waxing Irritation
Apply a 1 percent hydrocortisone cream, which calms inflammation, quells itchiness, and reduces redness. The force it takes to pull hairs out from the roots can inflame skin. Lydia Evans, a dermatologist, says, "Since coarse and thick hairs are more stubborn to remove, you'll probably experience more redness in areas where they grow," such as the bikini line and the underarms.

Delicate spots, like the brows, are also prone to irritation. Apply a pea-size dab of hydrocortisone cream to red zones right after waxing.

Quick tip: Don’t schedule a waxing within three days of the start of your period, when skin tends to be extra sensitive.


The Fastest Way to Repair a Torn Nail
Patch it with a tea bag. Nails can tear for many reasons: They're weak; they're soft; they've been soaking in water for too long, which softens them further.

Whatever the cause, cut a tiny piece of paper from a tea bag (it should be big enough to cover the entire tear), apply a bead of nail glue to the paper (Krazy Glue works in a pinch), then press it on top of the tear, says Essie Weingarten, founder of Essie Cosmetics. Allow the glue to dry, then gently file the top of the paper so that it is smooth and flush with the nail. Finish with a layer of base coat, two coats of nail polish, and a topcoat.

Quick tip: Wear rubber gloves when washing dishes or using cleaning products. Water and chemicals can weaken nails and make them more likely to tear.


The Fastest Way to Fix a Streaky Tan
Sweep a cotton ball soaked in 100 percent lemon juice over stripy areas. "Citric acid from the lemon is a natural skin lightener and exfoliator," says Drita Ramadanovic, a spa manager at the Wynn resort, in Las Vegas. "It smooths away unevenly applied tanner by sloughing off overly tanned skin cells."

Another option: Massage plain baking soda onto damp skin with small, gentle circular motions. Like lemon juice, baking soda will slough off freshly dyed cells and reveal untanned skin underneath.

Quick tip: Cut your self-tanner with moisturizer. Mix equal parts of each in your palm and blend them together before applying. The diluted tanner will give you a more natural color.


The Fastest Way to Grow Out a Bad Haircut
Sadly, there's no fast way to grow out a bad haircut. That said, there are things you can do to minimize the nightmare until your hair grows back (which it does at a rate of about half an inch a month).

First try washing and restyling your hair yourself, since the way a stylist does your hair can make it look worse than it really is, says Eric Fisher, owner of the Eric Fisher Salon, in Wichita, Kansas. Then rely on accessories to help you through the growing-out phase. A headband or a barrette can hold back too-short bangs, and a ponytail or a loose bun can camouflage too-flippy layers.

Quick tip: If you’re really unhappy with a cut, voice your dissatisfaction to the salon manager that day. Ask for a different stylist, who can help reshape the cut. Most managers will be happy to oblige.


The Fastest Way to Dry Hair
Blow-dry from underneath, starting with the underlayers. "If you start drying your hair with the top layer, you end up scooping up wet hair from underneath and pulling it through the brush, rewetting the layers that are already dry," says Inez Gray, owner of the Habitude Salon and Spa, in Seattle.

First apply mousse, which will coat the hair shafts and prevent them from absorbing more water. Then flip your head over, or clip the top up, and aim the dryer at the bottom layers first. Once the bottom layers are dry, use a brush to help dry and smooth the top layers. This technique will cut drying time by about a third.

Quick tip 1: Don’t blow-dry sopping-wet hair―you’ll need to use high heat, which will lead to damage. Blot with a microfiber or terry towel first.

Quick tip 2: To make your blow-dry even speedier, choose a dryer with at least 1,800 watts. A high-powered dryer gets the job done in less time than a lower-wattage one.


The Fastest Way to Conceal Grays
Cover them with mascara. As women age, hair follicles lose the ability to produce pigment; the result is gray hair. To cover up a single gray, swipe mascara that matches the rest of your hair onto it. (Or use a touch-up product, which is temporary color that comes in a mascara-like tube and washes out with your next shampoo.)

If you begin to see a larger smattering of grays throughout your hair, try adding volume when you style. Spritz some volumizing spray onto the roots of the gray sections before you blow-dry, or back-comb sections to get them to stand away from your scalp. "Flat hair makes grays even more noticeable," says Eric Fisher, owner of the Eric Fisher Salon, in Wichita, Kansas.

Quick tip: Get a cut with lots of layers. Fisher says, "It eliminates definitive parts and gives movement to the hair," both of which hide grays.


The Fastest Way to Smooth Away Pillow Creases on Your Face
Splash warm water on your skin, then massage in a moisturizer. Skin cells contain fluid that acts as a cushion to keep the skin plump. When you're lying with your face smushed into a pillow for eight hours, that fluid seeps out of cells and is absorbed by your body. "This leads to creases," says Lydia Evans, a dermatologist in Chappaqua, New York.

Once you get out of bed, skin cells will gradually plump up with fluid. The warm water speeds this along by enhancing blood flow to the area, and moisturizer rehydrates it. Massaging the moisturizer in helps to smooth creases away manually.

Quick tip: Sleep on a smooth-fitting satin pillowcase instead of a cotton one. Satin won’t bunch up under your skin, so you may be spared morning creases. (It will not, however, eliminate long-term wrinkles.)

Via Real Simple

Nine Skin-Care Mistakes

These common skin-care blunders may be sabotaging your clear skin


What's in your cleanser? Women often buy high-end exfoliating products and moisturizers, but don't pay attention to what’s actually in them. Choose products with few chemicals, she advises. Avoid those containing SD-40, isopropyl alcohol, a common ingredient that can be an irritant for acne-prone and senstive skin types, leading to redness, dryness, and in some cases, brown spots and premature aging.

Speaking of exfoliating, don't overdo it. Many products today have alpha hydroxy acids to combat wrinkles and fine lines, but if you mix-and-match too often — for example, an acid-based moisturizer in the morning and an exfoliating cream at night — you run the risk of inflaming your skin.

Don't pick at your blemishes. Hands off. "You'll end up with a bigger problem because you break down the follicle wall, allowing bacteria to spread." Use a sulfur mask to bring down the swelling.

Surprisingly, women with dry skin should avoid overmoisturizing, so don't spackle on cream or heavy moisturizers. "It causes more congestion in the long run,". "Women would do better to invest in a good humidifier instead, especially if they live in a dry climate."

"Women believe that when they drink water it moisturizes the skin. It does help carry oxygen to the skin, but don't rely on it for moisture," . Instead, consider what you're eating — or not eating — and add some good fat to your diet. "Essential fatty acids, like what you'd get from eating an avocado, help skin glow."

While overexposure to the sun ages skin, many protective products can cause another issue — acne. Fifer suggests looking for sunblock that contains zinc and titanium, which protect without clogging pores.

You fall asleep with your makeup on, what's the big deal? "Never, never, never!". Even if it's only a rare occurrence, the problems can cascade into your complexion for a week. To avoid a skin-care nightmare, be sure to wash your face before you head to bed.

Don't skimp on sleep. "Skin repairs itself at night," . "If you're routinely sleep-deprived, your complexion will show it." Get the beauty sleep you deserve and you'll wake up to better skin.

When was the last time you threw out your make up? Don't hang on to beauty products if you don't use them frequently. Since your fingers are usually your applicator, bacteria build up fast in bottles and in makeup sponges, then end up on your face. As a rule of thumb, it is suggested that you start to toss out foundation out after six months.



Via Skin Care Mistakes - Get Perfect Skin - Real Beauty

How to Order at a French Restaurant Without Sounding Dumb (or Pretentious)

There's something about French restaurants that immediately conjures an image of a snotty, extremely expensive bistro where your waiter sneers, just waiting for you to mispronounce something. While this is certainly accurate in some cases, the truth is that French food, like any cuisine, is extremely varied in taste, price, and regional differences. From French cafes to casual bistros, there's a world of more casual, wallet friendly options in addition to traditional high-end cuisine.

The reason French restaurants in general make such great date spots is that the French put such an emphasis on the meal. A traditional French repas is usually divided up into four or five parts: the appetizer, the main course, the cheese plate, the dessert, and of course, the wine. The important thing is not to rush: whether you order one plate or five, take the time to enjoy the food, the wine, and the company. French restaurants are practically made for lingering. A good date is therefore easily extended, past dessert and onto coffee, then followed by an apertif, etc, etc...

Of course, because the French take their food so seriously, and foodies take French food so seriously, some basic vocabulary knowledge is good to have.

The "eu" sound, in oeuf, boeuf bourgignon, and d'heuvre is pronounced with the same vowel sound we use in words like "uhm" or "uh". Consonants at the end of words aren't altogether dropped, as some assume, but they're definitely not stressed. "Ls", like the ones in bouillabaisse or sommelier are usually pronounced softly, more like the English "y."

But what matters most of all, in ordering French food, is trying: take a stab at pronouncing and go for it. People will appreciate your effort, and anyone who dares correct you (especially on a date!) is not worth your time.

A Brasserie

Bra-ser-ee. Not "brassiere." Honest mistake, but try to leave undergarments out of your first date conversation.

"Maitre" Doesn't Rhyme With "Waiter"
Thank goodness maitre d's have gone out of fashion in the past few years, because this is a tricky one to navigate in terms of pronunciation/pretentiousness. In French, maitre d' means "master of --", which is shortened from "master of hotel/restuarant/the world. (So, the head waiter/restaurant manager of, say, Applebees, would be "Maitre D'Applebees.") In French, this is pronounced "meh-treh deh", but in English it's been colloquially butchered to "Mayder Dee", which is awful, but not nearly as awful as showing up at a restaurant and demanding to speak to the "mehtreh deh".

Few restaurants have maitre d's these days, but when faced this one, you can easily sidestep the whole problem by simply saying "the restaurant manager" or "the host".
Hors d'oeuvre: Not "Orderves"

For some reason, the common English pronunciation of this switches order of the "v" and the "r" in the word. So it's not "orDERVEs", but rather "orDEVREs"s.

Crepes: "Crehp"

Pronouncing this word correctly is like walking a tightrope. If you go too hard on the vowel, you'll end up incorrectly pronouncing it "craype" (like the paper). Too soft on the vowel, and you end up saying "crap", which is pretty darn unappetizing.

It's "crehp", with the same vowel sound you make with "meh."

Crepes, by the way, are a delicious and light dish which can be prepared either savory or sweet. Probably not something you'd order as a main dish at dinner, but a perfect lunch item. As for dessert, they're of course delicious when prepared with ingredients such as chocolate or nutella (what isn't delicious when made with nutella?), but may be best in the original "au sucre" form, with just lemon and sugar.

Au Jus: Oh, Joo!

Au jus has such a disgusting definition for such a delicious thing: it basically means something that is cooked/served in its own juices.

Anyway, this is sometimes confusing because it means "juice" and it isn't too much of a stretch to interpret the spelling as "juice". Alas, the term is actually pronounced "oh joos." No risk of sounding pretentious saying it that way: it's of French provenance but a common English expression, too.

We Are The Champignons

If you pronounced this word as it is written, you'd probably end up ordering something like "Champ-pig-nons." The French word for mushroom is, however, "sham-pee-gnon."

Vichyssoise: Vee-She-Swahz

Vichyssoise is a soup made from leeks, onions, potatoes, chicken stock, and, most importantly, cream. Julia Child claims that this "French" dish is actually an American invention, which means you can pretty damn well pronounce it however you want. BUT, for the sake of erudition: vee-she-swahz.

Sommelier
While most people say "Soh-MAH-Lee-Ay", the term is actually "SEHM-eh-yay." In French the "l" is silent, but you can bring it back if you're worried about sounding too tres: Seh-Mel-yay.

Coq Au Vin: Get Your Mind Out Of The Gutter

If the thought of awkward mispronunciations makes you want to avoid this dish at all costs, don't worry: it's actually pronounced more like a short "kok" (not "cawk"): kok-oh-van (without going too hard on the "n").

A Macaron Is Not A Macaroon

Macarons are starting to be as popular as cupcakes were a few years ago: they're chic, pretty to look at, and come in a seemingly endless variety of flavors. However, these sweet almond confections are not to be confused (or pronounced like!) macaroons, which are meringue-like cookies of Italian descent. The French treat is pronounced "mah-cah-rohn."

Profiteroles

In French, profiteroles are pronounced "pro-fee-trolls," with an emphasis on the last syllable. However, this dish is common enough in the US that it's perfectly acceptable to pronounce every syllable in the American way: pro-fee-ter-oles.

The Croissant/Kwa-ssan Debate

The croissant, while obviously French in origin, is now sold at every bakery, Starbucks and 7-11 in the country. Because of this, it's completely fine to pronounce this "cruh-sahnt". Yep, in French, it's "kwa-ssant", and if you're completely committed to sticking to this pronunciation, then go right ahead, but if you ever fault someone for saying it the English (normal) way, you're going to come off as insufferable.

On a different note, what in America is usually referred to (logically) as a chocolate croissant is sometimes billed as "pain au chocolat". (Look for the square shape.) This is pronounced pan-o-sho-ko-lah.

30 Days to a Better Butt

Sideways Step, Starting Position

1. Starting position: Stand with feet slightly apart. Bend your knees and lean forward into a crouching position.



Sideways Step, The Move (a)

2a. The move: Staying in the crouch position, take a fast step to the side with your left foot.



Sideways Step, The Move (b)

2b. Quickly bring your right foot over to meet the left foot, tapping the ball of the right foot on the floor. Repeat by stepping your right foot out, with your left foot coming to meet it. A rep includes movement of both left and right feet. For an added challenge, quicken the pace.



Kickback, Starting Position

1. Starting position: Get down on knees and forearms.



Kickback, The Move

2. The move: Starting with the left, bend leg at a 90-degree angle, then flex foot and lift toward the ceiling. Being careful not to move pelvis, pulse foot three to four inches toward the ceiling. After 15 reps, switch legs.



Kickback, Variation

3. Variation: To increase difficulty and isolate the muscles you're targeting, use a resistance ball. It comes in three sizes and is about $30 in most sporting goods stores. Place the ball (we used a medium) between the calf and thigh of the leg you are lifting. Repeat from Step 2.



Backward Lunge, Starting Position

1. Starting position: Stand with feet hip-width apart.



Backward Lunge, The Move

2. The move: Step backward with left leg, keeping heel off floor. Bend both knees until right thigh is parallel to floor and left thigh is perpendicular to it. Pause, then return to starting position. Click arrow to see a variation on this exercise.

Backward Lunge, Variation

3. Variation: Repeat from Step 2, holding onto a chair and placing top of foot on resistance ball (ball will slide).



Lifting Crunch, Starting Position

1. Starting position: Lie on your back with knees bent, feet slightly apart, arms down at your sides.



Lifting Crunch, The Move

2. The move: Squeeze glutes together and tighten your abdominals. Continue to squeeze glutes as you raise your pelvis toward the ceiling, lifting as high as you can. Hold for three counts. Keeping glutes tight, slowly lower your pelvis down to the floor, starting with your midback and ending with your tailbone.



Lifting Crunch, Variation

3. Variation: Rest calves on ball. Repeat from Step 2.

Via Exercises to Tone Your Butt in 30 Days - Real Beauty

Retail Therapy: The Sheer Trend

If You're Slender…
Pick a knit fabric that will cling to (and accent) whatever curves you've got. Sweetheart necklines also create the appearance of a feminine bust-line. Opt for a sexy tease, and look for dresses like this one with a polka dot panel and arm-lengthening covered sleeves.



If You Want to Hide a Tummy…
Look for an interesting neckline that'll steal all the attention. The romantic, buttoned V-neck of this poet's blouse is dreamy to the point of distraction. Good thing, since the roomy middle section is perfect for accommodating a few extra pounds.



If You Want to Cover Your Upper Arms…
Love the look of gauzy blouses but terrified of baring your trouble zones? These sleeves are double-layered mesh, giving you and your upper arms extra coverage from scrutiny. Plus, the dainty flowers are girly and add more camouflage from any jiggle.



If You're Short…
Lengthen your bod by shopping for blouses with vertical seams, ruffles, or piping. This pick's fluttery accents are a flirty way to stretch out your torso, giving the impression of extra inches.



If You Want to Enhance Your Bust…
Shop for a fun print like these bright stripes. The busy pattern will trick eyes into making your build look bigger, and a flouncy ruffle at the neckline will fake some bust, too.



If You're Busty…
A high-necked frock paired with full sleeves can feel a bit dowdy. Keep your chest covered, but show a little skin with these sweet-but-sexy lace cap sleeves. They're trendy, but easy to wear no matter your undergarment needs.


Via Sheer Clothing 2011 - Flattering Sheer Clothes - Real Beauty