How to fight colds and flu: What works and what doesn’t

• by The Editors of EatingWell Magazine, on Wed Dec 1, 2010 8:31am PST

The much-dreaded cold and flu season is upon us. And if you’re like me, there isn’t any spare time built into the schedule to be sick. So how can I bolster my defenses against the germs lurking in the common areas in my office, the mall where I do my holiday shopping and the rest stops I encounter in my holiday travels?

Related: Delicious recipes to help boost your immune system

I took a look at the research Emily Sohn and Rachel Johnson, Ph.D., M.P.H., have written about for EatingWell and pulled together a list of what’s worth trying—and what’s not.

Try It: Vitamin D
In a study published recently in the American Journal of Clinical Nutrition, children who took daily vitamin D supplements (1,200 IU) were 40 percent less likely to get a common flu virus than kids who took a placebo. Laboratory studies indicate that the nutrient may help immune cells identify and destroy bacteria and viruses that make us sick, says Adit Ginde, M.D., M.P.H., a public health researcher at the University of Colorado School of Medicine in Denver.

Although the Institute of Medicine released in a report November 30 new recommendations for vitamin D (600 International Units per day for everyone, except men aged 71+ who should get 800 IU), they “only focused on bone health,” says Ginde. “There is not yet enough evidence to definitely prove that vitamin D reduces infections, but the amount recommended for bone health is lower than what we think is needed for improved immunity and reduced infections. Most people need at least 1,000 IU a day and some need 2,000 IU daily or higher to reach levels that appear necessary for optimal immune responses.” While many experts recommend a vitamin D supplement, you can also get it (in small doses) from fatty fish, such as salmon, and fortified milk—and your body makes vitamin D from the sun.

Related: Poached Salmon with Creamy Piccata Sauce and more healthy recipes to get more vitamin D

Try It: Green tea
Polyphenols, potent plant antioxidants, are what’s believed to give green tea its immune-boosting effects. One laboratory study suggested that a particular type of polyphenols called catechins may kill influenza viruses. To maximize benefits and minimize bitterness, use just-below-boiling water and steep green tea no more than a minute or two. A little lemon and honey can also help blunt the bitterness. But don’t add milk, because the proteins will bind to the polyphenols, making them ineffective.

Related: Add This One Ingredient to Your Tea to Preserve its Health Benefits

Try It: Probiotics
Some research suggests that when these so-called “good” bacteria—found in yogurt, sauerkraut and other foods—reach the lower intestine, they not only suppress the growth of “bad” bacteria but also might activate the immune system to fight off diseases in other ways. But studies showing a clear boost to the immune system are few. In one study of 33 healthy young women, both “regular” yogurt and so-called “probiotic-fortified” yogurt (which contained added beneficial bacteria cultures) were found to boost T-cells, key players in the body’s defenses against viruses and other pathogens. But it’s a long way from findings like those to “assuming that by loading up on yogurt—or sauerkraut or kimchi—you can boost your immune system enough to fight off something like the H1N1 flu,” says Barry Goldin, Ph.D., professor in the department of Public Health and Community Medicine at Tufts University School of Medicine in Boston. Fortifying yourself with a daily dose of fermented foods can’t hurt, says Goldin, “but if you want to beat the flu, get vaccinated.”

Quick tip: Look for fermented dairy products, such as yogurt or kefir (a yogurt-like beverage), that are labeled with a “Live & Active Cultures” seal from the National Yogurt Association. The seal signifies that the yogurt contains a set minimum amount of two particular types of beneficial bacteria.

Related: Healthy Breakfasts With Yogurt

Try It: Soluble Fiber
Mice that ate a diet rich in soluble fiber for six weeks recovered from a bacterial infection in half the time it took mice that chowed on meals containing mixed fiber, according to a recent study in the journal Brain, Behavior and Immunity. Soluble fiber—abundant in citrus fruits, apples, carrots, beans and oats—helps fight inflammation, says lead author Christina Sherry, Ph.D., R.D., of the University of Michigan, Ann Arbor. Insoluble fiber—found in wheat, whole grains, nuts and green leafy vegetables—is still important for overall health, but it doesn’t seem to have the same impact on immunity. Strive for 25 to 38 grams of total fiber a day, Sherry says, paying extra attention to getting the soluble kind.

Related: High-Fiber Breakfasts You Can Grab & Go

Skip It: Airborne
As with many label claims, Airborne’s current one begins with a kernel of truth: vitamins A, C, E, zinc and selenium—nutrients in the supplement—are among the vitamins and minerals that our immune systems need to function efficiently. According to a 2002 report in the British Journal of Nutrition, deficiencies of any of these nutrients (or of vitamins B6, B12, folic acid, copper or iron) can depress immunity. But the key word is deficiency; most of us—save for smokers, pregnant women, breastfeeding women and the elderly—meet our needs for these nutrients with the foods we eat. (If you fall into any of those higher-risk categories, talk with your doctor before taking a supplement.) And more isn’t better. Excess amounts of many nutrients are potentially harmful, and it’s all too easy to go overboard. Just one tablet of Airborne contains 1,667 percent of the daily recommended value (DRV) for vitamin C.

Skip It: Glacéau’s Vitaminwater “Defense”
This drink, with a label that claims it is “specially formulated with nutrients required for optimal functioning of the immune system,” doesn’t deliver the mega-high doses of nutrients that Airborne does. (A 20-ounce bottle of the water contains 150 percent of the DRV of vitamin C and 25 percent for four B vitamins and zinc.) Plus it delivers 125 calories per bottle.

Sleep Better For More Energy

By David Zinczenko with Matt Goulding, Men's Health
Thu, Apr 22, 2010

Forget what your mom told you: A glass of warm milk before bed might actually keep you up, rather than lull you to sleep. See, the protein in the milk will boost alertness — and unless it's skim, the fat will slow your digestion, making your rest more fitful. Not exactly the best shut-eye remedy. (Sorry, Mom.)


Nothing makes it harder to fall asleep than knowing how important it is to fall asleep. So when the pressure's on, try chowing down on one of these snacks before bedtime to ensure some serious shut-eye; they're all hand-picked and approved by the Eat This, Not That! nutrition team. These eight sleep-better foods and drinks have been shown to induce feel-good relaxation chemicals, calming your nerves and slowing your racing brain. You can thank us... tomorrow morning-after a long, restful night.


A good night's rest will make you feel and look younger. For more ways to make your body leaner, stronger, and fitter for life, try this best body plan.

Nonfat Popcorn
Pop a bag half an hour before bedtime: The carbs will induce your body to create serotonin, a neurochemical that makes you feel relaxed. Skip the butterfat so you don't slow the process of boosting those feel-good chemicals or, as mentioned above, digestion in general.

Oatmeal with Sliced Banana
Sleep is inspired by the hormone melatonin, but stress or excitement can disrupt melatonin's release. Bring your brain back down to earth by whipping up a bowl of instant oatmeal and topping it with a sliced banana, which is rich in melatonin.

1 Cup of Plain Yogurt with 2 Tablespoons of Mixed Nuts
Scientists in Slovakia gave people either 3 grams each of two amino acids (lysine and arginine) or a placebo and asked them to deliver a speech. Blood measurements of stress hormones revealed that the amino acid-fortified speakers were half as anxious during and after the speech as those who took the placebo. Yogurt is one of the best food sources of lysine; nuts pack tons of arginine. Because both contain alertness-inducing protein, you're better off eating this combo a few hours before bed (or even at midday, before a big, stressful presentation at work). It'll reduce the residual stress you feel later in the evening, meaning you won't replay your day over and over again in your head as you try to fall asleep.

A Pile of Sesame Seeds
Sesame seeds are one of the best natural sources of tryptophan, the sleep-inducing amino acid responsible for all of those post-Thanksgiving turkey comas. Hold off on the turkey sammies, though — the protein in the turkey might offset the tryptophan's benefit. Bust more sleep myths and learn expert advice on how to sleep restfully every night.

A Handful of Pretzels
Pretzels are a source of carbohydrates, which make you feel sleepy, but since they're also low in calories and fat, they won't pack on the pounds or give you belly-aching indigestion.

1 Glass of Wine
It's called a nightcap for a reason — a glass of wine really does take the edge off. University of Toronto researchers discovered that one alcoholic drink causes people's blood vessels to relax — but two begins to reverse the effects, so limit your intake. Relaxed blood vessels means lower blood pressure, slower heart rate, and greater ability to relax in general.
A 4-ounce Glass of Unsweetened Cherry Juice
Cherry juice has serotonin-inducing carbohydrates, which will help relax you. Down the cherry juice an hour before bedtime in case you feel a small jolt of energy from the sugar. There's not enough to keep you up all night or to destabilize your blood-sugar levels.

Red Bell Peppers
Researchers at the University of Alabama fed rats 200 milligrams of vitamin C twice a day and found that it nearly stopped the secretion of cortisol, a hormone released in your body when you're stressed. Calorie for calorie, red bell peppers give you more vitamin C than any other vegetable or fruit. You can protect your heart and prevent diseases, from cancer to Alzheimer's, by eating certain foods. Check out these 15 stealth health foods that work to keep you slim and healthy for life.

7 Best Stress-Fighting Foods

By David Zinczenko

I send out a lot of info on my Twitter feed, from nutrition news to management tips. I get the most passionate reaction—and the most retweets—when I talk about stress. In fact, a friend of mine recently told me that stress was her biggest dietary villain. “I eat when I’m stressed,” she said.

To which I reacted, “Good!” You should eat when you’re stressed—it’s our bodies’ natural reaction to want to store calories to face whatever challenge is causing the stress in the first place. The key, however, is to eat what your body wants—the foods that actually counteract the effects of stress, and make you stronger (and leaner) when the tough times pass. So next time anxiety runs high, be sure to grab one of these seven stress-fighting foods.

(And while you're at it, be sure to follow my Twitter feed for hundreds of instant nutrition and health secrets like these.)

Papaya
Wouldn’t it be awesome if there was a magic nutrient that could stop the flow of stress hormones—the very hormones that make your body superefficient at storing fat calories? Wouldn’t you want to gobble that food up like crazy, especially if it tasted great? Half a medium papaya carries nearly 75 percent more vitamin C than an orange, and provides potent protection against stress. Researchers at the University of Alabama found 200 milligrams of vitamin C—about as much as you’ll find in one large papaya—twice a day nearly stopped the flow of stress hormones in rats. It should work for you, too.

Other smart sources of vitamin C: Red bell peppers, broccoli, oranges

Bonus Tip: The closer an ingredient is to its original form, the healthier it is for you. Avoid the worst side of the nutritional spectrum by familiarizing yourself with this shocking list of The 15 Worst Food Creations of 2010.

Peppermint Tea
The mere scent of peppermint helps you focus and boosts performance, according to researchers. Another study discovered that peppermint tea makes drivers more alert and less anxious.

Other smart sources of peppermint: Peppermint candy and peppermint oil

Bonus Tip: Beware of disastrous drinks that only pretend to be healthy. Avoid 2,000-calorie shakes, 1,500-calorie smoothies, and other big offenders in this eye-popping list of The 20 Worst Drinks in America in 2010.

Pumpkin Seeds
Pumpkin seeds are loaded with stress-busting potential thanks to high levels of magnesium. Only about 30 percent of us meet our daily magnesium requirements, placing the rest of us at a higher risk for stress symptoms such as headaches, anxiety, tension, fatigue, insomnia, nervousness and high blood pressure. (Basically we’re frayed wires, and magnesium is the electrical tape that can pull us back together.) A quarter cup of pumpkin seeds gives you half your day’s magnesium requirements.

Other smart sources of magnesium: Spinach, Swiss chard, black beans, soybeans, salmon

Avocados
The healthy fats buried in the avocado’s flesh make it an ideal choice when you’re craving something rich and creamy. The reasons? Monounsaturated (healthy) fatty acids, and potassium--both of which help combat high blood pressure. Avocado fat is 66 percent monounsaturated, and gram-for-gram, the green fruit has about 35 percent more potassium than a banana. Whip up a fresh guacamole or slice a few slivers over toast and top with fresh ground pepper.

Other smart sources of potassium: Squash, papaya, spinach, bananas, lentils

Bonus Tip: Learn how to put these and other health-promoting foods to work in your daily diet to lose weight fast and look and feel better. Sign up for the free Cook This, Not That! newsletter. You’ll have quick and delicious recipes delivered right to you inbox.

Salmon
Not only does omega-3 fat protect against heart disease and cognitive decline, but according to a study from Diabetes & Metabolism, the wonder fat is also responsible for maintaining healthy levels of cortisol. And what’s the world’s best source of omega-3s? Salmon. But there’s another trick in salmon’s arsenal—a sleep-promoting amino acid called tryptophan. One salmon filet has as much tryptophan as you need in an entire day, and if there’s one remedy for stress, it’s a good night of blissful Zs.

Other smart sources of omega-3 fats: Flaxseeds, walnuts, sardines, halibut
Other smart sources of tryptophan: Chicken, tuna, beef, soybeans

Bonus Tip: The favorite trick of your friendly neighborhood restaurant? Substituting salt for flavor. Studies have linked high-salt foods to increased risk of high blood pressure, stroke, and even heart disease--and experts recommend getting no more than 2,300 milligrams of sodium in your diet each day. Keep your salt intake in check by cooking with high-quality, locally sourced ingredients—and by dodging the salty disasters in this list of the 30 Saltiest Foods in America.

Almonds
The almond's first stress-buster is the aforementioned monounsaturated fats, but at risk of belaboring that point, let’s look at another almond-centered, mind-calming nutrient: vitamin E. In one study, Belgium researchers treated pigs with a variety of nutrients just before sticking them in a transportation simulator (basically a vibrating crate). After 2 hours of simulation, only those pigs treated with tryptophan and vitamin E had non-elevated levels of stress hormones. Almonds, thankfully, are loaded with vitamin E. To reach your day’s requirement from almonds alone, you need to eat about 40 to 50 nuts. Or you can mix them with other vitamin-E rich foods to save calories and add more dietary variety.

Other smart sources of vitamin E: Sunflower seeds, olives, spinach, papaya

Oatmeal
A biochemical effect of stress is a depleted stock of serotonin, the hormone that makes you feel cool, calm, and in control. One reliable strategy for boosting serotonin back to healthy levels is to increase your intake of carbohydrates. That said, scarfing down Ding Dongs and doughnuts isn’t a sustainable solution. Rather, to induce a steady flow of serotonin, aim to eat fiber-rich, whole-grain carbohydrates. The slower rate of digestion will keep seratonin production steady and prevent the blood sugar rollar-coaster that leads to mood swings and mindless eating.

Other sources of fiber-rich carbohydrates: Quinoa, barley, whole-wheat bread, Triscuits

Bonus Secrets: Extra flab fueling your stress? Check out the fitness secrets from Hollywood's hottest celebrities. The best part: No trainer required!

7 Miracle Foods for Healthy Skin

The secret to a gorgeous, wrinkle-free complexion lies in what you eat. These seven super-nutritious foods can work miracles on your skin.

By Emily Dorn

Before you reach for the bounty of cleansers, moisturizers, and toners in your bathroom, add the following seven foods to your diet to clear the way for a beautiful complexion. "The nutrients found in these foods benefit the skin because they nourish us from the inside out," says Sue Moores, RD, spokeswoman for the American Dietetic Association. According to Moores, glowing skin starts at the supermarket.

Sweet Potatoes

The pumpkin-colored hue of sweet potatoes not only looks pretty on your dinner plate, but its shade also works wonders on your complexion. Sweet potatoes boast large amounts of beta carotene -- an antioxidant whose red, yellow, and orange pigments dress many vegetables in their vibrant colors. Beta carotene's protective qualities defend against the damage that sun exposure will cause, says Moores.
Serving size: 1 medium size potato
Calories: 117
Quick tip: For an extra dose of fiber, leave their skin on when preparing these tasty treats.

Salmon

Add luster and softness to your complexion by feasting on salmon, a fish with one of the richest concentrations of omega-3 fatty acids. These healthy fats nourish the skin by reducing the body's production of inflammatory substances, decreasing clogged pores, and averting fine lines and wrinkles.
Serving size:3-4 ounces
Calories: about 150
Quick tip: Buy extra fillets at the market and freeze them; having salmon on hand is the best way to ensure you'll keep up your skin's nutritious regimen.

Snapper

This tropical fish, like salmon, is also sky-high in anti-inflammatory fats, and it harbors another beautiful skin booster: the mineral selenium. According to Moores, "Selenium has the ability to reduce the risk of sunburn and promote an even skin tone." Snapper itself has a sheen to envy -- in many fine restaurants the fillets are often served skin side up to show off its luminous scales.
Serving size: 3-4 ounces
Calories: about 110
Quick tip: Bake snapper in a bit of olive oil with a layer of chopped almonds on top -- a supper your skin will sing about!

Kiwi

An uncelebrated hero of supple skin is kiwi. This tangy-sweet treat packs more vitamin C per ounce than practically any other fruit. Vitamin C helps maintain the collagen in our skin, keeping it firm. But this nutrient can quickly evaporate through exposure to air, water, or heat, Moores says. Kiwi is an ideal carrier since it locks in the juicy benefits firmly beneath its furry skin.
Serving size: 1 medium fruit
Calories: 46
Quick tip: For a quick and easy way to peel kiwi, cut the ends off first. The rest should be a cinch.

Sunflower Seeds

Slow down the development of saggy, wrinkled skin by spooning sunflower seeds over salad. These seeds are replete with vitamin E -- a powerful antioxidant that decelerates the aging of skin cells, keeping us looking younger longer. Vitamin E is also known for its ability to diminish the appearance of scars.
Serving size: 2 tablespoons
Calories: 324
Quick tip: Pair unsalted sunflower seeds with raisins for a snack that strikes a perfect balance between savory and sweet.

Turkey

Choose turkey over other lunchtime meats for its high concentration of zinc. "This mineral maintains collagen and elastin fibers that preserve skin's elasticity and firmness," says Moores. The healthiest variety to ask for at your grocery's deli counter? Roasted or smoked; flavored turkey, such as honey turkey or turkey pastrami, contains sugar and salt additives.
Serving size: 3-4 ounces
Calories: about 120
Quick tip: Instead of a sandwich, toss turkey with spinach leaves. The latter is another nutritious food packed with zinc.

Tea

Dietitians continue to debate just how much liquid we should consume each day, but for Moores, the requisite eight to 10 glasses still stands. "Our body is 70 to 80 percent water, and if we are not drinking enough, our cells don't regenerate and remove waste, resulting in a buildup of impurities." Moores suggests alternating glasses of water with hot tea or unsweetened iced tea -- green or black. These beverages boast their own supply of acne-fighting antioxidants and phytonutrients (healthy substances from plants).
Serving size: 1 cup
Calories: 2
Quick tip: To avoid diluting your delicious cold brew with plain ice, fill ice trays with tea. Add a few cubes just before you drink!

Originally published on LHJ.com, April 2006.

6 Best Foods for Healthy Skin

By David Zinczenko

Sandra Bullock, Rihanna, and Lindsay Lohan: What do these women have in common? They’ve all been embroiled in tabloid-worthy scandals. But what else? They all look good, even when the press isn’t. That’s because they have what so many of us strive for: Perfect skin.

So, what’s the secret? How do some of us achieve the golden hue of Halle Berry while the rest of us get stuck with a scaly patchwork of blotches, pimples, and dry spots? Some of it’s genetic, sure, but that’s not the whole story. If you listen to the conventional wisdom coming from the pharmaceutical companies, you might think the problem is that you just haven’t discovered the right cream, ointment, or alcohol-soaked cleansing pad to clear up your face. But those are solutions of last resort. What you need is a preventive strategy, one that involves nurturing the complex balance of nutrients that feed your skin and nurture your inner glow. In other words, if you want the kind of skin that looks good even through a Hollywood scandal, you’ve got to eat right. Here are six foods that will have you looking your best.

And don’t forget to follow me on Twitter for more quick-hit health tips that draw on everything I've learned in more than a decade as editor for Men's Health and Women's Health.


1. SALMON
Salmon is an ideal food for many reasons, but as far as your skin’s concerned, there’s only one that matters: It’s among the world’s greatest sources of omega-3 fatty acids. Those are the essential fats that, along with bolstering the cognitive powers of your brain, concentrate in the walls of your epidermal cells to help lock in moisture. Plus, in one study, researchers supplemented two groups of mice with either omega-3 or omega-6 fats. After two weeks, the skin of the omega-3-fed group exhibited a 20 percent faster recovery rate from exposure to ultraviolet light. That gives salmon two crucial skin boons: keeping your skin from looking dry and helping it battle the dangers of excessive sunlight.

Other omega-3 foods: sardines, walnuts, flaxseed

Bonus Tip: Sushi is one of my favorite ways to eat salmon. Use our Ultimate Sushi Selector to make sure your sushi roll doesn’t turn into a belly roll.


2. CARROTS
Carrots are teeming with tiny orange pigments called beta-carotene, and when you ingest those pigments, you’re inviting them to nestle into your skin, fill in blotches, and give you a healthy glow. And what’s more, research shows that this can actually help prevent premature aging from sun damage. But is the accumulation of orange in your skin going to make you look like an extra from Jersey Shore? Well, hopefully not. But eating excessive loads of carotene-rich foods can lead to a condition called carotenosis, wherein your skin stops looking healthy and starts looking, well, orange. But the conditions is rare, so unless you notice yourself turning into a prison jumpsuit, feel free to chow down.

Other beta-carotene foods: sweet potatoes, red bell peppers, red grapefruit


3. AVOCADO
One study published by The Journal of the American College of Nutrition found that people with higher intakes of olive oil had fewer wrinkles than people with higher intakes of butter. The reason: Butter is loaded with saturated fat, while olive oil is rich in monounsaturates, the same essential fats that make up more than 50% of the calories in an avocado. So why eat avocado over olive oil? Both are good, but avocados have the added bonus of B vitamins, which also help to keep your skin looking vibrant and smooth.

Other monounsaturated-fat foods: olive oil, almonds, peanut butter

Bonus Tip: These foods are only the tip of the super-food iceberg. Click here for 15 more Foods that Cure.


4. BEANS
Legumes, to be more precise. This is the class of plants that includes black beans, chickpeas, lentils, soybeans, and peanuts. And how do these puny pods protect your face? By smoothing out wrinkles. Australian researchers analyzed the diets of more than 400 elderly men and women and found that high intakes of legumes—alongside vegetables and healthy fats—resulted in 20% fewer wrinkles over time. The effect is likely a result of isoflavones—potent antioxidants—concentrated in the beans.

Other isoflavone-rich foods: alfalfa, tempeh, tofu


5. GRAPES
Besides providing protection from heart attack and stroke, antioxidants called polyphenols found in grapes can also help keep middle-aged skin from sagging. That’s because polyphenols improve skin’s elasticity by strengthening collagen, the primary protein in skin’s innermost layer.

Other polyphenol-rich foods: grape juice, blueberries

Bonus Tip: Here’s another easy way to tighten your skin and improve your looks: Lose 5 pounds. Start here: 10 simple weight-loss strategies that work.

6. WATER
Okay, it’s not as fun to drink as wine, but water is the strongest weapon you have against lifeless skin. That’s why they call it “moisturizing”—because you’re trying to lock moisture, aka water, into your skin. To put it broadly, all the body’s processes rely on hydration, so if you’re not sipping throughout the day, you’re likely to have a slower metabolism, groggier head, and, yes, drier skin. One study suggested that it takes a mere half-liter of water to create a measurable increase in the capillary blood flow to your body’s outer layer. That’s just over 16 ounces. Try doing that a few times a day and you’ll have a face like a baby’s bottom in no time.

Other water-rich foods: watermelon, peaches, celery

Bonus Tip: Certain foods can fortify your heart, bones, muscles, and brain as well. Click here for 40 Foods with Superpowers.

Saucy Beans and Eggplant

ingredients

• 1 small eggplant (about 10 to 12 ounces), cut in 8 slices
• 3 Tbsp. olive oil
• 1/4 cup seasoned fine dry bread crumbs
• 1 cup instant brown rice
• Sliced green onion (optional)
• 1 15-oz. can navy or Great Northern beans, rinsed and drained
• 1 26-oz. jar roasted garlic pasta sauce
• Crumbled Feta Cheese (optional)

directions

1. Brush eggplant lightly with half the oil; sprinkle with salt and pepper. Coat in bread crumbs. In 12-inch skillet cook eggplant in remaining oil over medium-high heat 5 minutes per side. Turn frequently
2. Cook rice according to package directions; stir in green onion. In another saucepan combine beans and pasta sauce; heat through.
3. Serve eggplants with rice and beans. Top with feta and black pepper. Makes 4 servings.

recipe source

BHG.com

Adult Acne: Why Is Picking So Addicting?

By Kerri Winick, GALTime.com

Last week I woke up to an unwelcome visitor: acne. There it was, a small cluster on my forehead, taunting me as I stared in the mirror. An ugly, evil stepsister I needed to kick to the curb. Maybe it was the stress of work. Maybe it was a product in my beauty arsenal. Who knows? All I know is that I couldn’t pull myself away from picking and prodding my face.

Admit it. You’ve bullied a blemish, too! (It can be our little secret.) But here’s something good to know: You’re not alone!

Dr. Andrew Alexis with the American Academy of Dermatology says adult acne is still the most common condition he treats, and the urge to attack blemishes “hands-on” can be overwhelming.

Also See: New Ingredients That Even Doctors Say Will Keep Your Skin Young

“I think part of the issue is the need for quick results…instant gratification of trying anything you can to resolve a pimple as fast as possible.”

Dermatologist and clinical psychologist Dr. Richard Fried agrees.

“Almost every single patient I have who has any blemish on their skin has an urge to pop it. It’s very difficult to leave the house with something that you really feel will be the center of attention for everybody you’re interacting with.”

Also See: 4 Top Tips for Fab Fall Skin

Dr. Fried says popping also provides a psychological release.

“Some people actually do feel this buildup of tension. They really feel this sense…almost like they’re going to explode. They pick or pop and it’s almost like deflating a balloon.”

Dr. Fried says this behavior can be downright addicting. Think of it as a cycle. Once grown-ups start to pop, many can’t stop!

Also See: Best Ways to Battle A Blemish

“They look in the mirror and they realize they’ve created more red. They’ve created more inflammation. That often makes them more upset and they often pick again.”

Not only can that picking take up precious play time, it can also do a tremendous amount of damage…ranging from dark spots and redness to scarring and more. Dr. Alexis says it can even cause the acne to spread.

“While the goal is to get what’s inside the pimple outward, you can inadvertently spread some of the contents the other way, deeper into the skin.”

The good news? These days, there are plenty of acne treatments that make the grade. Over the counter products containing benzoyl peroxide, salicylic acid or retinol can help. If not, or if you see things like scarring, open wounds, or “ice pick” indentations, it’s time to head to the dermatologist. He or she can put you on a prescription-strength plan.

“One might end up getting chemical peels, micro-dermabrasion, lasers, and other surgical, in-office procedures for scars,” said Dr. Alexis.

But remember, treatment takes time and patience.

“The best over the counter, the best prescription product, is going to be one to three weeks before we see any significant improvement,” says Dr. Fried.

In the mean time, back away from the mirror. Pronto! Here are some key strategies to stop the pop. (PS: They work for teens, too!) :

More from GALTime.com

• How Important Is It To Remove Makeup At Night?
• 10 Tips For Stressed Out Skin
• Keep Your Skin Safe In Summer

5 Simple Tricks to Looking Younger

by Liz Brody, Shine Staff, on Mon Aug 2, 2010 4:43pm PDT

Age can be so annoying. If birthdays were recyclable, we'd all be environmentalists. But is it worth going under the knife to fake away a few years? (The recent uptick in celebs on plastic-surgery benders is a little unnerving.) Don't worry: These six switches will make you look younger without a lot of drama.




Skin
Instead of: Soap and water
Try: Creams and lotions
Scrubbing your face actually dries and ages the skin. The new regimen? Cleanse gently, moisturize daily, swear by SPF 30, and think about an anti-aging cream."Over-the-counter products are best for people in their 20s and 30s," says Dale Isaacson, MD, associate clinical professor in the department of dermatology and medicine at George Washington Medical Center. "Once you get into your 40s, you probably need something stronger." Among the ingredients used to reduce fine lines and restore texture, so far vitamins C and A seem to stand out. In drugstore creams, look for L-ascorbic acid and retinol (the forms of vitamins C and A you want). At the prescription level, retinoids (like Retin A) have the most science behind them. Isaacson also uses formulations with high concentrations of vitamin C, growth hormones, and coffeeberry.


Makeup
Instead of: Cover and hide
Try: Let there be light
Glopping concealer under your eyes (naturally, our first impulse) is the worst thing you can do, says Hollywood makeup artist Kerry Herta—it just enhances the crinkles. To hide the bags, dab a light-reflecting coverup, and don't use powder unless it's loose and finely milled. "If you've never curled your lashes, now is the time to start," Herta says. "It will give the illusion of a more open eye,"—as will building the mascara at the center of the lash. As for the rest of the face, "the compact has to go," she says. "Replace it with a liquid foundation." And brash lipstick can backfire; you'll look younger with soft colors and a little gloss on top. Or, if you just want a little oomph, try a tinted moisturizer. "The whole idea is to keep a luminosity to the skin rather than to mattify it," Herta says. "The look of youth is radiance."


Hair
Instead of: Dyeing darker
Try: A touch of shine
Yes, even if you're grey. In fact, that four-letter color can look edgy on the right person, especially with a few blond highlights, says Terrence Michael Renk, a stylist at J Beverly HIlls who works in TV and film. "More important than dyeing," he says, "is the texture: Young hair is shiny, and that gets lost when we age." Renk loves to glisten things up with glazes—clear or in warm demi-colors. Also the cut and a few well-placed highlights can counter facial sagging, he says. "And have some fun. One of the biggest trends right now is the 70s influence. There is nothing wrong with a 50-year-old woman putting a braid on one side of her head. "

Clothes
Instead of: The "outfit"
Try: It's all about the right pieces
"If you're going to an event this summer, don't wear black pants, a dressy top, and a cardigan—it's very old lady-ish," says Charla Krupp, author of How Not to Look Old. Krupp's other "don'ts" include little suits and matchy-matchy getups. You'll look chic and younger, she says, in white pants and high heels, or a simple dress. And then, ladies, pile on the wrist candy—"a lot of bangles, a big thick watch, tons of teeny elasticized bracelets." Eyewear can make a big difference, too, she says. "Check out Annette Bening's glasses in The Kids Are All Right. (take a look.) Also, shake up the pedicure. "Red is so boring. Even wine, Wicked, and burgundies are getting stale. Put lavender on your toes. Blue, black...grey is really in." Whatever you do, just don't come off like you're trying too hard—which means, ta-ta, whirly skirts and mini bubble dresses. "Those look good if you're 12."

The Body
Instead of: Walking
Try: Walking backward
Don't get us wrong: Any exercise is good exercise. But moving nimbly is a subtle indicator of being young. "The key is motor plasticity," says Michael Gonzalez-Wallace, creator of the Super Body, Super Brain program. "You need to continue to train the brain circuits responsible for movement." That means, instead of just walking or jogging, which you do automatically, you should periodically throw in a balance or coordination challenge: Walk backward, play basketball, take a ballet class, stand on one foot with your eyes closed. "Try one new activity a week," Gonzalez-Wallace suggests. "You just need a few minutes."

Whatever you do, remember the bigger picture, says Stephanie Dolgoff, whose book, My Formerly Hot Life, comes out this month. "Dying your hair or filling in a frown line can definitely give you a little boost. But don't expect looking younger to make you happy. I saw a saying on a card once that said 'A smile is an instant facelift.' I rolled my eyes at the time, but it's true. When you laugh, you can't see the wrinkles."


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Hate the Gym? How Very French.

The bestselling author of French Women Don't Get Fat explains how French women exercise -- no spandex required.

From the 15th floor windows of my New York City apartment, I have a clear view of a big and many windowed "health center," (aka a four-story gym complex). September is one of the gym’s busiest months. Right after Labor Day, active women, who I hope are incorporating daily outdoor activities with a seasonal summer flavor into their daily routines, flock indoors to the gym and an artificial routine of treadmills, exercise bikes and medieval torture devices. I see them sweating early mornings and late at night from my windows. I see them going and coming from my daily walk as I pass the gym.

It is a sign of the times — but also our American culture — that many women seem to have only two modes: sitting or spinning. They’re either avoiding even the slightest heart rate increase (like those women in my apartment building who take the elevator to the second floor) or they’re sentencing themselves to hours at the gym as punishment for their indulgences throughout the day. So often I see the begrudging look on women’s faces and hear the phrase, "I don’t want to go to the gym, but I have to." Pourquoi? If you are eating mindfully, and eating the correct portion sizes, you don’t have to torture yourself on those metal contraptions or run a marathon to stay trim. French women reject the notion of "no pain, no gain," opting for a more pleasurable notion of mild, sustained exertion. We prefer all-day movement, what I like to call "the slow burn," and we practice it as second nature instead of attacking it like boot camp.

You don’t have to torture yourself on those metal contraptions or run a marathon to stay trim. French women reject the notion of 'no pain, no gain.'

Exercise requires the same sense of balance we require in other aspects of our life. We know by now that most dieting has a yo-yo effect and fails; we must recognize that too little and too much exercise meet the same fate. Overexertion at the gym may actually sabotage your weight loss goals. Too many women I know go overboard on the treadmill, and then eat more as either mental or hunger compensation. Eating a protein bar loaded with chemicals and calories just to burn them off seems silly. Or is it just to moi? The overheated workout also often leads to defeatism (I give up!). My window survey confirms those overcrowded gyms in January are half as crowded in February and March. Those New Year’s resolutions may provide us with the motivation, but after a few weeks of killing ourselves on the elliptical, we burn out.

French women see exertion as an integral part of the day. I encourage you to look at everyday movement (what you do in street clothes, not spandex) as essential to your overall wellness, and not to see exertion as something assigned to the gym. Here are a few French tips on how to stay fit without ever setting foot in la gym.

1.) Don’t save your steps, multiply them! Instead of driving your car around in circles to find a close spot, purposefully park far away and walk the couple extra feet. Do you know burning a mere 50 extra calories a day equates to five pounds a year?! Burn those calories creatively; think thrice about using interoffice mail, walk that memo to your coworker’s office. Take an extra few laps around the block at lunchtime, take the long way home when walking your dog at night. The principle is to squeeze as much physical exertion as possible during a few intervals a day into what were once routine tasks tied to avoiding any physical efforts.

2.) Incorporate simple resistance movements into your daily routine. Use your own body weight as resistance wherever possible. Isometric exercises, discreet but effective, are very French. This can be done before you even leave the house in the morning. For example, while waiting in traffic or on the subway, contract your abs for 12 seconds with your back pressed against the seat (it’s better for you than road rage). When reading a magazine at home, try sitting on the floor with your legs stretched and apart in a V and your hands on each side; this is a great stretch for your inner thigh muscles.

3.) Take care of your core. I’m a firm believer that we need to attend to our abdominals as we age. These are the muscles that hold all our vital organs in place; they support good posture and a healthy spine, something we must take care of as we get older. Do a few sit-ups as part of a little stretch/exercise/yoga routine in the morning — it’s never too early or too late to start this ritual.

4.) Acquaint yourself with small to moderate free weights (3-5 lbs.), especially if you’re over 40. A bit of extremely simple resistance training is an antidote to hours spent on gym machines. Short but focused movement with small weights is a good way to preserve upper body tone and bone density and supplement the cardiovascular benefits of an active lifestyle. A little goes a long way, and that only increases the older you get, so don’t let extremism overtake you.

You don’t have to torture yourself on those metal contraptions or run a marathon to stay trim. French women reject the notion of 'no pain, no gain.'

5.) Get en vélo. Americans tend to see bicycling as recreation, and often either as a child’s pastime or a hobby for only the most serious triathletes. But French and European women see cycling as a mode of transportation. I encourage those who can bike to work or shopping to do so. One of my pleasures in Provence is taking my bike to run errands. Riding my bike is one of my favorite warm weather routines and is, of course, environmentally clean and efficient, so I am happy to see bikes and bike lanes increasing in New York and other cities. Cycling has well-known health benefits: it’s a low-impact, mild aerobic exercise that strengthens your heart and lungs; tones the large (read: fat-burning) muscle groups; keeps joints, tendons and ligaments flexible; builds stamina; and is generally fun, reducing stress and boosting your mood. And the view from a real bicycle ride beats the view from a stationary bike in a white-walled gym any day of the week.

6.) Yoga. If there was ever a fountain of youth, it might be the practice of yoga. Not only does it reduce stress, improve your posture and help to develop longer, leaner limbs, it also speeds up your metabolism, works nearly every muscle group and promotes an overall bodily wellness that no other sport or class can compete with. I practice yoga religiously, usually in the comfort of my own home. I am no yogi; I do not spend hours upon end on my head — I simply have a handful of mastered poses and movements that make me feel good and keep me limber and trim. Most women can find 20-30 minutes a day to practice if they make it a priority. No equipment necessary.

7.) Vive l’escalier! Taking the stairs whenever possible is one of the main tenets of my philosophy. It always astounds me to see people who live no higher than the fourth floor and with nothing more to carry than themselves taking the elevator. In France, walking up and down stairs is a perfunctory part of our day. We rarely spend an hour stair climbing, but you should know that climbing stairs burns a stunning 1100 calories per hour. Climbing a couple flights a day will surely go a long way. A few times a week I choose to walk up the 15 flights of stairs to my apartment for some healthy fun — and yes, I do enjoy it.

In the end, remember that those who overexert themselves inevitably burn out, but those who know how to stay fit while enjoying life come out ahead, mentally and physically.

Editor’s Note: Mireille Guiliano is the internationally bestselling author of French Women Don’t Get Fat. Her latest book is Women, Work and the Art of Savoir Faire: Business Sense & Sensibility. Her upcoming book, The French Women Don’t Get Fat Cookbook hit bookstores April 2010. She can be reached at mireilleguiliano.com and frenchwomendontgetfat.com.

Tips...to get good sleep

• by Gretchen Rubin, on Wed Mar 24, 2010 11:47am PDT

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There’s a lot of advice out there about getting good sleep; here are tips that work for me:

Good habits for good sleep:
1. Exercise most days, even if it’s just to take a walk.
2. No caffeine after 7:00 p.m.
3. An hour before bedtime, avoid doing any kind of work that takes alert thinking. Addressing envelopes—okay. Analyzing an article—nope.
4. Adjust your bedroom temperature to be slightly chilly.
5. Keep your bedroom dark. Studies show that even the tiny light from a digital alarm clock can disrupt a sleep cycle. We have about six devices in our room that glow bright green; it’s like sleeping in a mad scientist’s lab. The Big Man's new pet, a Roomba (yes, he loves his robot vacuum), gives out so much light that I have to cover it with a pillow before bed.
6. Keep the bedroom as tidy as possible. It’s not restful to fight through chaos into bed.

If sleep won’t come:
1. Breathe deeply and slowly until you can’t stand it anymore.
2. If your mind is racing (you’re planning a trip, a move, Christmas shopping; you’re worried about a medical diagnosis), write down what’s on your mind. This technique really works for me.
3. Slather yourself with body lotion. It feels good and also, if you’re having trouble sleeping because you’re hot, it cools you down.
4. If your feet are cold, put on socks.
5. Stretch your whole body.
6. Have a warm drink. Some people claim that warm milk contains melatonin and trytophan and so helps induce sleep, but in fact, a glass of milk doesn’t contain enough to have any effect. But it’s still a soothing drink. My nighttime favorite: 1/3 mug of milk, add boiling water, one packet of Equal, and a dash of vanilla. A real nursery treat.
7. Yawn.
8. Stretch your toes up and down several times.
9. Tell yourself, “I have to get up now.” Imagine that you just hit the snooze alarm and in a minute, you’re going to be marching through the morning routine. Often this is an exhausting enough prospect to make me fall asleep.

Re-frame:
Re-frame your sleeplessness as a welcome opportunity to snatch some extra time out of your day. I get up and tackle mundane chores, like paying bills, organizing books, or tidying up. Then I start the day with a wonderful feeling of having accomplished something even before 6:45 am.