1.  Drink plenty of
     water… most health
     practitioners
     recommend 8 – 10
     glasses per
     day. Not only does it help your body retain much needed moisture during this dry season, it also helps to flush out toxins, leaving you with a clearer complexion. Make use of those oversized handbags and carry a water bottle that can be refilled throughout the day.

2.  Exfoliate, exfoliate, exfoliate… get rid of those dry, flaky skin cells through exfoliation 2-3 times a week. Chemical exfoliation through the use of acids (AHA/BHA) is a gentler and effective method although if you do choose to manually exfoliate, don’t fret, most scrubs now contain rounded granules which are less abrasive. Both chemical and manual exfoliants are available in many cleansers, lessening the time spent in your morning or nighttime rituals.  

3.  Moisturize both night and day according to your skin type: dry, oily, combination, sensitive… the cold air and low humidity from indoor heating can wreak havoc on otherwise healthy skin. A dry skin should not use an “oil-free” moisturizer; it could be stripping your skin of its natural oils, causing the skin to overproduce oil. Unless the pores all over your face are visible by the naked eye, you would not be classified as an oily skin type. Remember everyone needs to moisturize no matter the skin type and don’t mistake a healthy glow for oily skin.

4.  Wear a sun protectant… the sun still shines in the winter and in fact, the snow reflects 80% of sunlight including its harmful ultraviolet rays. A sunscreen with an SPF of at least 15 should be applied 20 minutes prior to going outside.  There are plenty of moisturizers that contain SPF on the market today leaving us with no excuse for skipping this step in our daily skin care regimen.  Remember you’re protecting your skin from premature aging and more importantly skin cancer. 

5.  Treat yourself to a professional treatment, face and/or body at least once a month… you deserve it and your skin will thank you for it!

Nicole Freeman is the owner and head esthetician of Shades of You, a skin care practice located in South Orange, NJ that specializes in non-invasive spa treatments for women of color. She uses a holistic approach to skin care and believes in highlighting her clients’ natural beauty. She left a career spanning 7 years in the Accounting/Finance industry with high end luxury retailers such as Tiffany & Co. and LVMH to pursue her true passion in Esthetics. She completed her studies at the Atelier Esthetique School of Esthetics in New York, NY in December 2004 and is licensed in both New York and New Jersey. Nicole completed her undergraduate studies at Hampton University where she graduated with honors and a BS in Finance. Nicole is a devoted wife and mother of 2 who maintains balance in her life through church involvement, tennis and reading.

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Low Fat Cooking
By Jon Griffin

Childhood Nutritional Habits: Mother Holds the Key
By CC Minton

Good nutrition!  Active lifestyle!  The focus on these important issues is making its way into our communities.  When it comes to childhood nutrition, some may think of the school lunch program or the nutritional content listed on their favorite restaurant menu.  Well it goes far beyond that.  In fact, it begins right at home. 

“I truly believe that mothers are in a position to have the most influence over their children’s nutritional habits.”  Leading by example is a key factor in influencing behavior.  The majority of grocery shopping and meal preparation is handled by mothers.  Starting with breakfast and dinner, mothers can limit the majority of what is consumed on a daily basis by controlling what they bring into the home.    

Replacing high sugar drinks such as juice or soda with water is a simple way to reduce the consumption of empty calories.  Providing whole wheat pancakes and low fat milk is one way to increase fiber intake while helping to build strong bones.  When there’s not much time, a nutritional shake with fresh fruit will also do the trick.  Just focusing on two meals alone puts mom on track in addressing the body’s nutritional needs. And don’t forget a multivitamin.  Supplementing the diet can provide the needed nutrients that may be deficient from daily food sources.  Giving children the opportunity to make choices during lunch and snack time is a great way to empower children to make healthier food choices for themselves.  “When I got serious about my own health and nutritional needs, my family followed suit.” 

So why is it important to make good nutrition a priority?  Take a look at what the National PTA has to say.. Click here >>

                    *************
CC Minton, independent wellness consultant and fitness enthusiast, is the founder of Fitness for Lifestyle.  Her accomplishments include a designation by the President’s Council on Physical Fitness and Sports as a 50th Anniversary Partner to “Get America Moving!”  As a spokesperson, she assisted in the launch of worldwide branding and marketing initiatives through television and print media campaigns in over 50 countries for industry giant Herbalife International. Her volunteer efforts include a kick-off ceremony that motivated over 300 students to change their nutrition and fitness habits.  As a guest panelist with the Jack and Jill of America Foundation: Childhood Obesity Forum, she identified ways in which mothers could influence their families’ wellness.  As an athlete, CC has competed in the NJ Marathon in support of the Leukem ia and Lymphoma Society and also enjoys being a part of the local Project Graduation volleyball team.  Most recent, she has joined Team Herbalife and will compete in the MS 80 mile Bike Ride in support of the Muscular Sclerosis Society.

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Exercise During Pregnancy - The Good, The Bad And The Ugly
By Colleen Langenfeld

Are you pregnant? Has your doctor told you to get moving in some way, to do some sort of exercise? (By the way, ALWAYS check with a doctor before beginning an exercise program.) Exercise can either be your best friend or your worst enemy. Here is some food for thought if you are struggling with starting an exercise program during your pregnancy.

==> The Good. You need to exercise during pregnancy. You need to gently stretch and stay as flexible as possible. This can make a huge difference in the quality of your delivery and recovery.

I know. I've had four full term pregnancies and I've experienced firsthand the difference staying flexible can make. Exercise also keeps your body working at a higher efficiency rate which will help you sleep better and improve your digestion, two things not to be taken lightly during pregnancy. The difference exercise during pregnancy can make for your post-partum recovery is amazing.

Again, I can tell you from firsthand experience, that a comfortable and reasonable fitness routine (simple walking is terrific) can help your body 'snap back' like nothing else. Physical exercise has been shown to improve moods.

And don't forget this vital point. A healthier mom means a healthier baby. How can you argue with that?

==> The Bad. Exercise performed during pregnancy is different than exercise at other times. You have got to be extra-sensitive to your body's needs. You have got to go slower and be willing to stop sooner.

You must be willing to be flexible in your choice of exercise, too. If you like to run, you probably won't be able to keep that up your entire pregnancy. Of course, that choice will be between you and your doctor. Still, all those points have a silver lining. A great exercise for pregnancy is swimming.

And hey, no one cares what you look like in a bathing suit! In fact, being pregnant is a wonderful time to celebrate the beauty of your body. Take advantage, buy a cute suit and head for the water. An additional safety point to consider when you exercise is not to overheat. I've experienced this, as well, and it is not fun. I was only fourteen weeks pregnant, but the weather was hot and humid. I was playing horseshoes (hardly an aerobic sport), but after a short time I was feeling terrible. The people around me were commenting on how flushed I looked. When I went inside it took a very long time for me to cool down, much longer than normal.

So be careful. Exercise during pregnancy is meant to benefit you and your baby, but that means it needs to be moderate and regulated. Save the Olympics for later.

==> The Ugly. You're pregnant. You feel sick. You're tired. Exercise?? Are you crazy? It's true. Even the most die-hard fitness gal often finds motivation for exercise during her pregnancy much more difficult.

So, if you are not a regular exerciser, you're wondering how you can possibly pull this off. Even if you know it's very important to your health and your baby's well-being, it can be hard to simply get started. The number one recommendation I can give you is to not to do this on your own. It's just too big of a leap during this season in your life.

The great news is you have some excellent options that can make your exercise time downright fun. Look for an exercise system or group specifically designed for pregnant women.

Look for one that gives abundant support. This is crucial! You need to be in regular contact with other exercising pregnant women. This will give you the motivation you need to keep up your exercise program even when you don't feel like it. Let's face it. You'll need someplace to vent and share openly about your pregnancy experiences. An exercise group of other moms-to-be could be a very, very helpful thing to you. I highly recommend it.

So do something wonderful for yourself and your baby today and get moving!

IS IT A COLD OR THE FLU?*

Symptoms                              Cold                                        Flu

Fever                                       Rare                                        Usual; high (100 F to 102 F 
                                               occasionally higher, especially in 
                                               young children) lasts 3 to 4 days

 Headache                               Rare                                        Common

General Aches, Pains               Slight                                      Usual; often severe

Fatigue, Weakness                  Sometimes                              Usual; can last up to 2 to 3 weeks

Extreme Exhaustion                 Never                                      Usual; at the beginning of the 
                                                                                             Illness
Stuffy Nose                              Common                                 Sometimes

Sneezing                                 Usual                                      Sometimes

Sore Throat                              Common                                 Sometimes

Chest Discomfort, Cough          Mild to moderate                      Common; can become severe 
                                              Hacking cough

Treatment                                Antihistamines                       Antiviral medicines-see you doctor
                                                Decongestant, Nonsteroidal
                                                Anti-inflammatory medicines

Prevention                               Wash your hands often          Annual vaccination; antiviral
                                                Avoid close contact with         medicines – see your doctor
                                                Anyone with a cold

Complications                         Sinus congestion, Middle        Bronchitis, Pneumonia can be life
                                                Ear infection, Asthma             threatening

*Source:  September 2005 - US Department of Health & Human Services
National Institutes of Health, National Institute of Allergy & Infectious Diseases
www.niad.nih.gov