Photo credit: Acid Pix

Acupuncture has gained traction in recent years among Westerners, especially for its use in attenuating pain. According to the 2007 National Health Interview Survey, about 3.1 million Americans said they had used acupuncture in the past year. This post on acupuncture and fertility is the first of a series which will discuss the use of acupuncture for different issues, including fertility and pregnancy, myofascial pain (so-called “acupuncture for athletes”) and depression and anxiety.

The Evidence on Acupuncture and Fertility

The scientific literature on acupuncture and fertility is relatively sparse. There have been, however, a few positive notes coming out of peer-reviewed journals in recent years.

In 2008, investigators published a meta-analysis (an analysis of other studies) in the British Journal of Medicine indicating that “acupuncture given with embryo transfer improves rates of pregnancy and live birth among women undergoing in vitro fertilization” (IVF). While The Guardian reported the increased chances of pregnancy to be 65%, the authors of the study actually cautioned that the rate was lower, specifically that “10 women would need to be treated with acupuncture to bring about one additional clinical pregnancy.”

Likewise, in March 2013, researchers from the University of Gothenburg in Sweden concluded in the American Journal of Physiology, Endocrinology and Metabolism that “repeated acupuncture treatments resulted in higher ovulation frequency in…women with PCOS [polycystic ovary syndrome].” PCOS is the most common cause of female infertility.

How Does Acupuncture Treat Infertility?

To understand how acupuncture works, I turned to licensed acupuncturist and doula Erin Borbet of Grow Wellness Acupuncture in Midtown Manhattan.

Chinese medicine, she explains, is based on a system of twelve main “meridians,” or invisible channels, that carry energy, or “qi” (pronounced “chee”) throughout the body. You can think of the channels as a life force circulatory system. Eight of the 12 meridians run through the pelvic floor and the reproductive organs.

The basic idea is that when energy is blocked, the body’s whole system is thrown out of balance, just as a fender bender on a major highway can result in hours of snarled traffic. The body works on its own to restore equilibrium, but just like a traffic jam in Times Square on a Friday evening, sometimes you need a traffic cop to help unblock the box. That’s where acupuncturists come in. Using very thin needles made usually of stainless steel, they painlessly stimulate specific points along the meridians to keep energy flowing smoothly in the body.

Meridians
Photo credit: Megan Mallen

Women of all stripes can benefit from pre-conception acupuncture. “For a surprising number of women, a lot of it is education about fertility,” Borbet says. She works with clients on understanding the best time to conceive, mapping out their cycle and so on.

For other women, it’s a matter of rebalancing menstrual cycle irregularities. Still others come from a medical doctor who diagnosed them with PCOS, polyps or endometriosis. Sometimes women want to try a “natural” approach, so Borbet works on those particular issues. In other cases, women are taking fertility medication or trying IVF. Borbet says acupuncture can be a great complement in such cases, and the studies reviewed above would seem to support her conclusion.

Acupuncture and Pregnancy

Acupuncture can also help relieve uncomfortable symptoms that accompany pregnancy. Borbet says that the most common complaints people come to her with are back pain, hip pain, sciatica and headaches. But once in her office, she can help relieve other less tangible symptoms like insomnia, acid reflux, constipation and edema (swelling).

Because the meridians run throughout the body, practitioners can access the flow of energy in one of the eight channels that run through the reproductive organs by placing needles distally (in the arms or legs). “That’s how we can treat it all very well without having to do abdominal points” when a woman is pregnant, Borbet says.

Another common use of acupuncture in pregnancy is labor preparation beginning at week 36. A practitioner will try to clear the meridians running through the pelvic floor, making sure the pelvic muscles and uterus are nourished and relaxed.

Although there are no specific studies on the benefit of acupuncture and labor, Borbet notes that, as a doula, she’s attended many births, and women who have had acupuncture in the final weeks of pregnancy have noticeably smoother labor. Acupuncture won’t make your labor less painful or faster, she says, but it can help keep it moving along.

A Personalized Treatment

Acupuncture is a highly personalized treatment modality that takes into account both the chief complaint and a person’s specific constitution. “There are some tried and true points, meridians and balancing treatments,” Borbet says, but everyone is different. There are few contraindications for acupuncture, but if you’d like a consultation, be sure to look for someone who is licensed in the state of New York.

Photo courtesy of Grow Wellness Acupuncture

Erin Borbet, L.Ac., MS, Doula is located at 16 East 40^th Street, Floor 2 between Fifth and Madison Avenues. You can schedule a free 15-minute consultation or make an appointment by calling (646) 842-1598 or accessing the online booking system.

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Far be it from me to base my opinions purely on taste — or on junk science. I set out to do a little research: Do artificial sweeteners do more harm than good?

The site PopSugar has a great break-down on the pros and cons of different artificial sweeteners. The most disturbing fact I learned was that Stevia, the new darling of sugar substitutes, is sold as a dietary supplement and is therefore not regulated by the FDA.

For the rest, the Mayo Clinic says sugar substitutes like aspartame (Nutrasweet), saccharine (Sweet n Low) and sucralose (Splenda) are safe:

“There’s no sound scientific evidence that any of the artificial sweeteners approved for use in the U.S. cause cancer or other serious health problems. And numerous research studies confirm that artificial sweeteners are generally safe in limited quantities, even for pregnant women.”

So far so good.

The Dangers of Artificial Sweeteners

I dug a little deeper, however, and found a post from the Harvard Health Blog (published by Harvard Medical School)  entitled “Artificial sweeteners: sugar free but at what cost?” that began to confirm my suspicions. It claims, in short, that sugar substitutes have three detrimental effects:

1. Since artificial sweeteners are stronger than naturally occurring sugar, they might change the way you taste food, leaving fruits and vegetables tasteless by comparison. As a result, you’ll be less likely to reach for healthy produce and more likely to stick with nutritionless junk food.

2. Artificial sweeteners may prevent you from associating sweetness with calories and thus lead you to ingest more. In fact, “Participants in the San Antonio Heart Study who drank more than 21 diet drinks per week were twice as likely to become overweight or obese as people who didn’t drink diet soda.”

3. Artificial sweeteners may be addictive. “In studies of rats who were exposed to cocaine, then given a choice between intravenous cocaine or oral saccharine, most chose saccharin.” Yikes.

Taking the Long View on Aspartame

The New York Times Well blog also tackled the issue of artificial sweeteners last year in a piece called “Choosing a Sugar Substitute.” In it, Dr. Willett, chairman of the nutrition department at the Harvard School of Public Health, concludes that diet sodas are less bad than sugar sodas based on available evidence. But he cautions that harmful effects sometimes take a while to show up:

“[I]f you smoke cigarettes, the lung cancer risk doesn’t go up for 30 years. And that’s a really powerful carcinogen. A lot of things don’t show up for several decades…. It took us about 90 years to discover [trans fat] was a big problem. It’s a bit sobering how long that took.”

Dr. Willett likens diet soda to a “nicotine patch” that should be used to help wean you off full-sugar soda, rather than an acceptable alternative.

I think I’ll stick with water.

Image courtesy of Victor Habbick / FreeDigitalPhotos.net

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1. Do you keep a gratitude journal? (great idea!)

2. Do you focus on negative more than positive things in your life? (learn positive thinking and focus on the good)

3.When was the last time you stepped out of your comfort zone? (this is where the PARTY starts!)

4. Do you rush through the stores or enjoy  the shopping? (try to be conscious of everything you do and you will enjoy it more)

5. Do you smile at people you meet and do random acts of kindness? (God knows, we need more of this)

6.When was the last time you picked up a pen and wrote a list that is not  titled “things to do?”( Maybe a list of 20 places you want to go? or 20 things you love about your house? Try it)

7. Do you feel like you go through the day on auto-pilot?

8. What hobby did you have that you stopped?

9. Do you have old friends you haven’t spoken to but would like to?( call them!)

10.When was the last time you sent someone a greeting card for no occasion except to say hello or I love you? ( do it and see how good you feel!)

11. When was the  last time you watched an educational show not just a reality show? (or skipped TV entirely and played a game with the kids)

12.When was the last time you bought a new book ? (reading is good for the mind and the soul)

13. When was the last time you volunteered? (have the whole family volunteer and see how good it makes you feel)

14. When was the last time you took a class? (plenty out there for Moms- go explore your town)

15. How often do you get outside in the garden or park barefoot and dirty? (it feels good,trust me)

16. When was the last time you exercised? (Um…?)

17. Do you feel self-conscious about your weight? (then how can you be truly happy?  work on YOU and you will feel better in and out)

18. Are you eating as healthy as you should? (make small changes daily and reap big benefits!)

19. How often do you read to your children?(don’t ever stop! well, not until they ask. My eldest are 10 and 12 and I still do)

20.When was the last time you switched your skin care and make up routine? (why not shake things up a bit?)

Just some things to get you thinking and hopefully make the individual changes that will benefit your life and your attitude. Enjoy!

The post 20 questions for Moms -to get you thinking, doing and creating MORE in your life! appeared first on NYC Mama .

According to the Mayo Clinic, a gluten free diet is one that “excludes the protein gluten. Gluten is found in grains such as wheat, barley, rye and triticale (a cross between wheat and rye).” It’s used to treat celiac disease, since gluten causes inflammation in the small intestines of people with the disease.

Makes sense so far.

But a 2012 study in the American Journal of Gastroenterology found “the prevalence of celiac disease in the United States was 0.71% (1 in 141), similar to that found in several European countries [and] most persons who were following a gluten free diet did not have a diagnosis of celiac disease.”

Although another more recent study found the incidence of celiac disease is growing in North America, it still did not explain the wild proliferation of gluten free foods. After all, according to the National Institutes of Health, there are only about two million people in the U.S. with the celiac disease.

Gluten Sensitivity

A study in the October 2012 issue of Biomed Central Medicine classified three types of gluten-related issues: allergies (wheat and other), autoimmune responses (i.e., celiac disease) and, essentially, ‘other,’ or those with gluten issues where the other two culprits are ruled out.

As for a cause in the uptick in the gluten sensitivity, the researchers postulated that “the selection of wheat varieties with higher gluten content has been a continuous process during the last 10,000 years, with changes dictated more by technological rather than nutritional reasons.”

Possibly. But they also noted that the idea of gluten sensitivity contributed to a “global market of gluten-free products approaching $2.5 billion in global sales in 2010.” I’m always suspicious of strict diets, especially when someone is making a lot of money promoting them. (Good riddance South Beach Diet, Atkins Diet, Blood Type Diet and “Fat-Free” Cake.)

This February 2013 post in the New York Times Well blog discusses the controversy. The doctor interviewed is a clear gluten-sensitivity doubter. He believes the number of people with true gluten sensitivities is limited to one percent of the population, and that a gluten free diet does nothing for someone without a true sensitivity or celiac disease.

Yet academic medical research is often behind on new, counter-intuitive or alternative explanations and remedies for ailments. Studies take a long time to conduct and publish, and the medical establishment is sometimes wary of non-Western approaches.

I want to hear from you: Do you have experience with gluten sensitivity? Has a gluten free diet worked for you or someone you know?

* I am a strict grammarian who despises the rampant misuse of the word “literally.” But in this case, I really literally live across the street from the Brooklyn-Queens Expressway!

Images courtesy of AdamR and Marcus / FreeDigitalPhotos.net

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Strength training, also known as resistance training, builds muscle tone, increases your metabolism and, according to the CDC, can reduce the signs and symptoms of certain diseases and chronic conditions including osteoporosis, arthritis, diabetes, back pain and depression.

Yet many women consider strength training a “guy thing.” Here we put to rest some common myths about strength training.

Myth #1: Cardiovascular exercise alone is enough to stay in shape.

False. Cardiovascular exercise is good for your heart, of course. But strength training helps you develop muscle mass, and muscle mass burns more calories even after you’re done working out.

And with regard to that stationary bike? “If you can read a book or a magazine while doing anything, you’re not working out hard enough,” says Joe Rojas, a personal trainer in New York City with over 13 years of experience.

Of course, the most efficient work-out is one that combines cardiovascular fitness and strength training. Boot camp classes — where participants do a mix of cardio exercises like jumping jacks and strength training exercises like squats — are a great option, and they are gaining popularity among the “mommy” crowd, too.

Myth #2: Strength training is all about lifting heavy weights, which results in big, unattractive man-muscles.

False and false! First, the definition of resistance training is “moving a load through space.” That load (weight) can be artificial (i.e., dumbbells) or your own body against gravity. Holding a plank (high push-up) position is a great example of core-strengthening resistance training without weights. Squats and lunges — with or without weights — are two other examples.

Using weights in training will make you toned, not huge.

Second, men develop big muscles because they naturally produce a lot of testosterone, whose “anabolic effects promote muscle building,” according to the Mayo Clinic. Lifting weights — even heavy ones — will not make a woman look like a young Arnold Schwarzenegger (or even an older one for that matter). Strength training will help you build muscle, so you can tone it. You can’t tone something that doesn’t exist.

Myth #3: To get flat abs, just do 500 crunches a night.

False. Doing 500 crunches a night will strengthen your abs, but it won’t get rid of the fat hiding those muscles, according to Rojas.

To get flat abs, you have to lose the layer of fat and do abdominal exercises. While losing weight is — despite all advertising to the contrary — still simply a matter of expending more calories than you take in, having more muscle helps you burn more calories during your workout and afterwards, too.

Myth #4: The Nautilus machines are enough to tone your muscles.

False. Machines with weights attached to cables take every muscle out of the equation but one. To that end, they are good for true beginners who are just learning how to engage their muscles or body builders who simply want to over-emphasize one specific muscle for aesthetic purposes, Rojas explains.

For every day strength and fitness, you need to engage the smaller muscles that support the larger muscles with which we are familiar. Because strength training uses free weights, kettle bells, elastic bands or your body weight, the exercises automatically strengthen those stabilizing muscles.

Using a kettle bell is a great way to increase strength and muscle tone.

“Your baby is not attached to a cable,” Rojas notes, so using the Nautilus machines is not going to help with every day New York City tasks like carrying a toddler-filled stroller up and down subway stairs.

Myth #5: What you see is what you get.

False. According to Rojas, one of the biggest problems with working out is “mirror syndrome”: people tend to work out what they can see, i.e., chest, quads and abs. But the key to fitness is balance. “There’s no chest without a back,” says Rojas.

As a result (and because they think working out their butt will make it “bigger”) most women have under-developed gluteus (butt) muscles. Moms often squat to pick up their babies and toddlers without bending through the hip and engaging their big posterior muscles. That’s the fastest way to injure your knees, your back or both. Learning to engage your gluteus muscles correctly is one of the biggest favors you can do yourself as a mom.

Now that you know, what can you do about it? Find a personal trainer to teach you some core and strength training exercises. Or find a boot camp or similar class with a good instructor who takes the time to teach the exercises and lets people go at their own pace. If money is an issue, Rojas recommends buying instructional DVDs (search for “strength training DVD” on Amazon.com). They aren’t as flashy and exciting as the PX90 or Insanity workouts, but you are less likely to get hurt if you are a beginner.

Joe Rojas is a personal trainer at Asphalt Green on the Upper East Side. He teaches two boot camps classes a week, on Mondays and Wednesdays at 6 a.m.

First two images courtesy of Ambro and David Castillo Dominci / FreeDigitalPhotos.net

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“I always thought I’d be a working mom,” Finch says. “There was no question in my mind that I would go back to work. But then when [my son] was born it was a total game changer.”

Finch realized she didn’t want to go back to working a 9-to-5-plus job. It was time for something new.

Planting the Fitness Seed

Finch was living in Hoboken, NJ when she discovered — and fell in love with — the original CKO Kickboxing location eight years ago. “I got in really great shape right away,” she says.

When she moved to Brooklyn’s Clinton Hill neighborhood six years ago, she and her partner, Vlad Acevedo, joined the CKO franchise that had opened in Carroll Gardens. They became friends with the owners, and Finch fantasized about someday having her own franchise.

Then Bodhin was born.

Bodhin Hits the Bag at CKO Kickboxing

Finch and Acevedo saw a need in their own neighborhood and decided to go for it. They opened Clinton Hill CKO Kickboxing on Waverly between Park Avenue and Flushing Avenue this past Thanksgiving and haven’t looked back.

The gym business was all new to her, but Finch was determined to make it work. She spent two weeks in franchise and instructor training in Hoboken when Bodhin was just three months old. “I would go into the janitors’ closet and pump [milk] four times a day,” she laughs.

CKO’s Philosophy: Anyone Can Do It

CKO Kickboxing is a fitness class; there is no sparring or technical martial arts. It is a tough but fun one-hour workout.

Finch says participants consistently burn 800-1,200 calories per class. The trick is that it combines cardiovascular fitness — you keep your heart rate up with cross-training exercises like jumping rope and squats — resistance training — hitting the bag has the same muscle-toning effect as lifting weights — and stress relief. I speak from experience when I say that hitting the bag hard can be the perfect antidote to a long week.

CKO Kickboxing gym set-up

Because each person has his or her own punching bag, the workout is accessible to everyone. “Yes, it’s a class, but you go at your own pace,” Finch explains. The certified trainers teach some simple moves before class if you are new, and during class, they demonstrate the short routines as many times as it takes.

Then, if you want, you can “go crazy on the bag.” But you can also take it easy and work slowly to a higher fitness level, especially if you are coming back from — ahem — having a baby.

“You’re going to see results really quickly, so it keeps people motivated,” Finch says. “There’s always a way to challenge yourself.”

It’s a Community, Not Just a Gym

Finch works hard to create an environment that is supportive and encouraging.   “It’s a community; it’s not just a gym,” she says. The same people come to class and motivate one another. Finch knows everyone’s name and enjoys seeing members’ progression.

“It’s incredible to watch confidence levels go up across the board,” for both men and women.

The Clinton Hill CKO Kickboxing Community

She knows how difficult it can be for parents of young children to carve out an hour in the day to work out. That’s why in April, she will trial a drop-in childcare option for select classes. Parents can sign up the day before and pay a small fee to a provider who will watch the children in a blocked-off area of the space.

“For children to see their parents being active and taking care of themselves from an early age is important,” Finch says.

Hit the Bag!

There are seven CKO locations in New York City: four in Brooklyn, three in Staten Island plus one more on the way in Queens. There are also several locations in New Jersey and Long Island. (Find your nearest location here.)

Each location is priced differently, but all feature a monthly fee with unlimited classes and a free trial class — all you have to do is bring gloves, or you can buy them at the location for $20-25 and put the cost toward your membership if you sign up. At the Clinton Hill location, the membership fee also includes a pair of boxing gloves, a cute t-shirt, a gym bag and a water bottle.

The best thing about CKO is that it’s fun. You’ll never get the same class twice.

“I’ve never gotten bored with this workout in ten years,” Finch says.

I can’t say that for the gym, and I bet you can’t, either. Instead of hitting the treadmill this week, try hitting the bag, instead.

Gineen gets her jab on at CKO Kickboxing

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Moms In Training Kristen Hill and Helena Scott with their sons.

She enjoyed the program, especially meeting similar-minded moms. “I was inspired by being able to find an outlet where I could feel good about myself physically and…work out with my baby, which I didn’t think was possible,” Scott says.

“When I returned to work I was looking for a way to combine my new life as a mom with my passion for the work I do at LLS,” she continues. Scott realized she could introduce Team in Training—a signature LLS fundraising program that prepares participants for endurance events—to a new group: moms without the time, ability or inclination to train for a marathon but who still wanted to stay in shape and make a difference.

Moms In Training was born. In April 2012, 25 moms signed up to train for New York Road Runners’ Women’s Mini 10K (6.2 miles) on June 9. To Scott’s surprise and delight, they raised nearly $45,000.

“The cause hits home for moms,” Scott explains. “Leukemia is one of the leading causes of death of children under the age of 17.” In part due to the work of organizations like LLS, the survival rate for blood cancers is over 90 percent today, as compared to 4 percent in 1960. “But to those [families] who have lost children, 90 percent isn’t good enough,” she says.

Riding on the success of last year’s pilot, Scott and LLS are expanding the program. This spring, there will be five training locations: Madison Square Park and Central Park in Manhattan, Prospect Park in Brooklyn, Astoria Park in Queens and Clove Lake Park in Staten Island. Moms will train together for one hour each Saturday over eight weeks to prepare for the Mini 10K on June 8 in Central Park.

Moms in Training 2012

Never run a day in your life? No problem! Moms In Training is geared toward moms looking to benefit from the fitness program, meet other moms and raise money for a good cause—not set a world record. “The great thing about the program is that it caters to all levels,” Scott says. “Over 65 percent are complete beginners.”

Under the guidance of experienced coaches—moms themselves—who lead each workout, participants train to run, walk or run-walk the race. Each mom is also assigned a mentor who has raised money with Team in Training in the past.

“The goal of the program is to moderately build you up to complete 6.2 miles,” Scott says. “The race itself is optional.”

Scott’s own goal is more ambitious: 100 moms and $100,000. The minimum fundraising amount is $500 per participant, but considering the average mom raised $1,500 during the pilot program, Scott believes the target is attainable.

The best part? Babies and strollers are more than welcome at workouts but not required. Scott says that moms last year didn’t always bring their children, choosing instead to take time for themselves and bond with other moms.

So what are you waiting for? Head over to the Moms In Training website and sign up to get in shape for a great cause.

Moms In Training

What: An eight-week training program that readies moms for a 10K on June 8.

Where: Five locations in four boroughs.

When: Saturdays from 9-10 am, April 13 through June 1.

Why: Get in shape, meet other moms and raise money to fight blood cancer.

Who: Experienced coaches, mentors, other moms and you. Babies are welcome but optional!

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Yogurt has many uses besides eating right from the container. In baking, yogurt can be a substitute for oils and butter. I use greek yogurt when baking brownies and muffins instead of oil. And they come out  moist and DELICIOUS! Yogurt can replace sour cream in most dips and makes a delicious dip for fresh fruits like apples and berries.

Yogurt can even be used as a do-it-yourself facial as a naturally to moisturize, help tighten pores and keep skin healthy. Apply to a clean face and throat, leave 20 minutes then rinse with lukewarm water.

Use yogurt in smoothies instead of milk for a creamier texture and all the benefits of probiotics.

Besides just being a yummy  snack and an easy on-the-go treat, do you know the health benefits of yogurt?

Here are my 3  top reasons you should add yogurt to your menu on a weekly basis.

1. Probiotics.  Simply, the “good” bacteria we need in our bodies, mainly intestines, to keep the micro flora at ideal levels and digestion working smoothly. Yogurts must be labeled “contains live and active cultures” to have probiotics in it. When you take antibiotics, it’s especially important to add yogurt into your diet, as they wreak havoc with the intestinal flora. Yogurt has been said to possibly help with diarrhea, lactose intolerance, and constipation too. It also can help discourage the dreaded yeast infection some women are prone too. Yogurt has been said to give the entire immune system a boost because of the active cultures in it. I make sure my kids have yogurt a few times a week and I try to buy ones with less grams of sugar than some. Read the label!

2. Protein. Simply put, we all need protein yet many people grab carb rich snacks. Since yogurt is a high protein snack, it’s a good choice for anyone , especially people who don’t eat meat often. Greek yogurt in particular, has become extremely popular as a source of protein.  Many brands contain as much as 15 grams of protein in a 6 ounce serving.

3. Calcium.  Encouraged for all women, the recommended dose is hard for some women to get if they don’t drink milk straight up  or eat enough cheese . So yogurts make a handy and tasty way to get some extra calcium. Calcium also contributes to colon health.

Yogurt can be high in sugar so do shop around and compare to find one with a lower sugar count if that is important to you. Also, some yogurts are made with artificial sugars which some people avoid yet others prefer. It’s all a matter of personal preference and trying different brands. You certainly have a lot to choose from nowadays.  With all the health benefits and uses of this simple, portable and delicious food, it makes sense to eat it often and keep it as a staple in your kitchen.

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1. Start from the inside. Drink plenty of water. I know for some of us, the natural urge to drink is not there when we are indoors in the winter. It happens to me all the time. So filling a large water bottle and keeping it handy to sip frequently  is a great reminder. Or try herbal teas for those of you who like warm drinks. Don’t forget that water occurs naturally in fruits so eating a diet rich in varied fruits keep adds water content to your diet.

2. Don’t forget to exfoliate. In summer, I rarely need to do this but in the winter, wow, a good face and body scrub can make my skin glow, albeit only for a few days. Once a week, add a scrub to your cleansing routine to remove all those dead cells and reveal fresher looking skin. I like microdermabrasion scrubs in particular for my face. And for my body, even a handful of sugar added to body wash is a nice idea.Mix in a little honey for it’s moisturizing properties too. Nothing like natural skin care without any chemicals!

3. Don’t forget to moisturize. When I worked in the beauty business, every winter I’d hear complaints of dry skin and questions of “what moisturizer should I use?” There really is not one set answer since everyone has different skin and what works for some may not work for you. However , the older we get and the drier our skin gets, often calls for a heavier moisturizer in cream form. Oily skin has the benefit of natural moisturizers but can still benefit from lighter moisturizing lotions, not creams. Oils can be used on tough spots like elbows and knees.

4.  Take cooler showers. This one hurts me to even type. But hot showers are known to rob skin of moisture while luke warm is best. Since I love my hot showers, I opt for shorter ones and a good all over body moisturizer afterwards.

5. Dry air leads to dry skin. So investing in a humidifier works great to add water to the air. Keep humidity levels in your home in the comfort zone by buying a small hydrometer to check levels. They are only a few dollars.

6. Don’t nix the sunscreen, even in winter, as experts agree it’s needed year round. Too much sun exposure can dry skin, even in the winter months, and especially if you are into winter sports and outside often. Even if you don’t use a separate sunscreen, make sure your moisturizer and make up have SPF in them. natural mineral SPF’s are safer. Avoid oxybenzone which is questionable in most studies.

7. Add the good fats into your diet. Recently, omega 3 fatty acids have been said to help skin look healthier. If you are not a frequent fish eater, ( especially tuna and salmon)  you can add walnuts, flax seeds, olive oil and  avocado to your diet to get some good fats in. And don’t forget to take a daily omega supplement, which is touted by many doctors including Dr.Nicholas Perricone, to help reduce the body’s production of inflammatory compounds and the way skin ages. I started fish oils about 2 years ago and even have many less break -outs since.

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So instead of running to the store to pick up more black sweaters and sweat pants (God knows, I LOVE my yoga pants, but really!) why not commit to a healthier lifestyle starting, um, right this very minute. Yes, this minute, so put away the huge mocha latte and donut and get off your tushie  I’m not a believer in diets. Dieting is depriving. But I do believe in healthy lifestyle. Everything from eating right, eating less, exercising, staying flexible, positive thinking, sleeping enough and taking the right supplements.

Did you make New Year’s resolutions that include losing fat, eating better and exercising? Are you ready to challenge yourself ?

Here in New York, unless you love the cold, it’s definitely a challenge to get outside in the winter to burn a few calories. But there are so many indoor options! Whether that be renting or buying some exercise DVD’s, taking a KOGA class ( my library as well as the Heritage center in Mount Sinai offers them), taking Zumba (available practically everywhere), hitting up a rock climbing facility (there’s one in Nassau!) or just talking a stroll around the mall, we can find ways to be more active on a daily basis.

Me, I have this cool little stepper that is portable, so I’ll put on a TV program (or sometimes music) and get my 20-30 minutes in as often as I can, followed by a little yoga. A few days a week, I grab the hand weights and alternate between lower body and upper body exercises. If you need more motivation, download a few apps on your phone or Kindle. There are some free exercise ones, broken down into body area (arms, legs, butt, cardio, abs) and some fabulous paid ones too. Or be a magazine ripper ( the old -fashioned way but I still do it and love it) and create a notebook filled with exercise routines. Shape magazine, fitness magazine, yoga journal-they all have them. Choose a new routine each few days for variety.

Here’s 7 tips to get you fitter and more active this year:

1. Cut your TV or computer time IN HALF and spend that other half exercising. Using weights will help you build some muscle and we all know the more muscle we have, the more calories we burn. Not to mention, the hotter we look IN clothes and  OUT of clothes . On top of that, when you reach my age (40+), having more muscle is crucial to staying fit and strong as we age.

2. Dinner time fitness. Sounds silly but it works. When you are cooking, there’s always that 10 minutes waiting for the pasta to boil, or the oven to pre-heat or whatever. Choose that time to do squats, lunges, leg lifts, push ups and tricep dips right in the kitchen.

3. Family fitness! Get your family outside on any day you can and walk or bike the neighborhood. Or head to a great park, like Avalon in Stony Brook, for a walk through the woods. Or any of our wonderful beaches, if the day is warm enough!

4. Commercial breaks. If you  MUST watch your fave shows, then vow to do jumping jacks or run in place the minute the commercial starts until the minute the show starts AT EACH COMMERCIAL BREAK! Over an hour show, this can be 12-15 minutes! The kids may even join you which helps encourage each other to do more.

5. Play games with the kids. Wii and Kinect have fitness activities as well as sports like wii bowling. While it may not burn a ton of calories, it is better than sitting on your butt, no?

6. Power shop! If you hit up the mall, power walk around the whole mall first one time( or 2 if you have time), as long as it’s not too crowded and you’re not knocking people down! haha. Then walk fast to the stores you want to visit, no meandering….

7. Lastly, consider taking up yoga to not only keep you flexible, but power yoga can burn quite a few calories. Studies have proven yoga keeps us supple as we age and less prone to falls and fractures. Plus slower styles of yoga  can help bring you a feeling of peace, clarity and relaxation which we all need nowadays, don’t we?

Here’s to a healthy New Year!

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