Beauty Archives - Mindfully Written

Do You Know What’s In Your Cosmetics?

Do you ever think about the products you put on your body every single day? Most people don’t. I almost typed “women” instead of “people” but this is one big misconception. We think of cosmetics are meaning make-up and specific to women, but they are much more than that. Every single product you use on any part of your body for beautification or cleanliness is a cosmetic. From toothpaste to hair gel to foot scrub, they all count. Most people use 10 or more cosmetics every day, although I’m willing to bet its many more for a lot of people. Look in your medicine cabinet, in your bathroom drawers and cabinets. That’s a lot of product, right?!

Secret Ingredients

Now did you know that the ingredients that go into these products that sit on your hair or skin or eyelashes aren’t really regulated? It’s true, many products include endocrine disrupters, known cancer-causing agents and products commonly causing rash or other symptoms. No one really oversees this and ingredients don’t have to be considered safe before they can go in something. What makes it more scary is that even if you think you’re buying natural products from trustworthy companies, it’s hard to really know what’s in your products. It’s a scary business and you could be slowly poisoning yourself or putting cancer-causers on your skin (which then absorbs into your bloodstream) on a regular or daily basis. Think lead, formaldehyde, parabens, BPA and arsenic.

What To Do About It

Now, if this is new info, don’t freak out! You have control over your health and over the products you choose to use. The easiest way to find out the potential harm from your favorite products is the Environmental Working Group’s Skin Deep Database. Go there. Now. Search your go-to products and take in the information. Then, you don’t have to change. It’s your choice, but knowledge allows you to make an informed, conscious decision about how you choose to live your life.

If you’re interested in learning more about this topic, the cosmetics industry and how it affects your health, check out this article I wrote for Boulder Magazine.

Finally, I’m interested in your thoughts on this topic. No judgement – just curiosity. Do you use a lot of cosmetics? Does the lack of regulation and potentially harmful ingredients scare you? If you checked out the database, what did you learn? Will you change your products or are you happy with what you use?

{Photo Credit: Steve Isaacs}

3 Ways to Hydrate Without Drinking Plain Water

by Amber Erickson

Do you drink enough water throughout the day? I don’t. As much as I try, I just don’t really like water that much. And although water is so important for health, vitality and beauty, it can be really hard to drink enough.

What’s the Deal With Water Anyway?

The human body is made up of more than half water and we can’t go more than a few days without it. We will simply die without water. Cells need fluid to help move food and wastes around. The blood is made up of a lot of water and uses its fluidity to move oxygen around. The body needs oxygen, blood carries oxygen, blood is mostly water. Make sense? Physiologically, we rely on having enough liquid in the body in order to function properly and live.

Water also helps digest food, keep the digestive system working and creating waste. It also allows us to sweat and naturally cool ourselves during hot days or physical exercise. Water is also part of lymph, which is part of the immune system. So not having enough fluid in the body to keep the lymph flowing freely can lead to illness or trouble getting over illnesses. Clearly, hydrating is important.

Beyond basic survival and optimally functioning, water has long been touted as a beauty secret. Celebrities are always talking about hydrating as being their secret beauty weapon and it makes sense. Enough fluids in your body keep the skin moist, glowing and youthful-looking. Dry, brittle or cracked skin does not give the appearance of beauty or healthiness.

How Much Water Do You Need:

Beyond just drinking water, we get fluid or water intake from other beverages, fruits and vegetables. Some fruits and veggies have a lot of water, as is seen by biting into them (like peaches or watermelon). Others have very little water content, like broccoli and bananas, so the amount of water you take in by eating is highly dependent on what you eat.

The actual answer of how much water you need is complex. I’ve heard 8 glasses a day. I’ve heard half your body weight in ounces (so a 130-pound person would need 65 ounces per day or 5 12-ounce glasses full). Other factor to consider are activity level and where you live. I live at 8,500 feet above sea level. The air is thin, the sun is bright and water evaporates very quickly – all this leads to drinking way more water than at sea level, especially in summer or when out biking. I know I’m chronicle dehydrated so it’s something I always think about.

The best thing I’ve come up with is gauging how you feel and monitoring your wastes. The old adage is the more clear your pee, the more hydrated you are. I’ve seen this to be true. When I’m not drinking enough water, I’ll go all day without peeing and when I do, it’s almost thick and dark looking. That doesn’t look like I’m hydrated. When I drink a lot, I go a lot and it’s much more clear and thin. Also pay attention to the moisture in your nose or eyes, the dryness of your lips or mouth and how your skin feels. It’s not about a number or striving to take in X amount of ounces per day because someone told you to, it’s more about paying attention to your body and figuring out what hydrating looks and feels like for you. Of course, when you’re sweating (either during a hot day or while exercising), drink more. If you’re enjoying dehydrating things, like coffee or alcohol, think about drinking a little more water to compensate.

Ok, so you know why water matters and how much you should drink. So for those who struggle with hydration, here are 3 ways to hydrate without drinking plain water.

3 Ways to Hydrate Without Drinking Plain Water

1. Eat more fruits and veggies with high water content.

Rather than snacking on broccoli, maybe have some green pepper. Or lettuce versus collard greens. While these might seem like less nutritious choices, if you’re after hydrating, it matters. The same goes with fruits. Melons, berries, oranges and peaches are very wet compared to bananas. Actually, come to think of it, most fruits have pretty high moisture content.

2. Drink tea.

Be careful with this one to avoid other fix ins – mainly sugar. Simple brewed teas are a great way to drink water with some pizzazz. I like a cup of peppermint at night or sometimes a fruit herbal tea with a couple drops of pure stevia as an afternoon treat. Note that sodas and other store-bought drinks often are more other stuff, like sugar and preservatives, than water and don’t count.

3. Reinvent your water.

You can get as fancy or simple as you’d like, but experiment with mint, lemon, lime, berries, cucumbers or basil. I like a simple squeeze of lemon in my glass to make my water more drinkable. This is especially useful when the water tastes weird. If you’re sensitive to gross water, you know that this can totally hamper hydration efforts. A little lemon can go a long way.

For more ongoing efforts, keep a pitcher in the fridge with your favorite add-ins. The longer the water sits, the more the flavor will develop. Experiment with different combinations to keep things fresh.

Another fun alternative is a pseudo-lemonade. Use the juice of one lemon per pint glass of water and add 2-3 drops of pure liquid stevia. It’s really like a simple, refreshing lemonade without the blood sugar spike. Be careful since this is a lot of citrus and can be hard on the teeth and stomach.

There are probably plenty more ideas of how to get hydrated without drinking plain water. Share your ideas and successes in the comments.

The Key to Making Awesome, Delicious Green Smoothies

by Amber Erickson

Green smoothies are all the rage these days in health-conscious circles, but for some of us, they just seem nasty. Don’t fret, this nutritious snack can be accessible for anyone. Making a green smoothie with awesome taste and texture takes a little experimentation, but I’ve got you covered.

What’s So Great About Green Smoothies?

Smoothies are popular for several reasons: they are quick, they are yummy and they pack some major nutrients if made correctly. Make them at night as a grab-and-go breakfast, share them with your kids as an afternoon snack or add some protein for great post-workout nutrition.

They key is making sure your green smoothie is as nutritious as it can be. It’s tempting to make it sweet and dessert-like for some of us (guilty!), but you can succeed at making it delicious and nutrient-heavy. Green smoothies by default are green (hence the name) because they include leafy green vegetables, like kale, collards, swiss chard or spinach. The greens take center stage, along with the liquid, but then the other additions are up to you. The idea is that a green smoothie is a simple way to get more leafy greens, veggies, fruits and healthy fats in your diet in a simple, yet tasty way.

Green Smoothie Basics

Most green smoothies include the following basic ingredients:

Liquid: The liquid is important and necessary. Some health club cafes will use sugary yogurt as their liquid base and while this makes a super yummy smoothie, it’s not really what we’re going for with a green smoothie. I usually use unsweetened almond milk, regular organic whole milk or unsweetened kefir. You could also use water or really any liquid. Different liquids will give a different taste and texture, so don’t be afraid to experiment with one or more liquids. If you use kefir or yogurt, make sure it’s plain unsweetened.

Greens: Depending on your preference and blender capabilities, you might have a preference of greens. I like spinach because I always have it on hand, it blends easily and my blender just kind of sucks and can’t handle the dry, thicker texture of kale and collards. These leafy greens are super nutritious, so if you have an awesome blender, give them a shot. You really can’t taste the greens anyway, so don’t be afraid.

Fruit: Fruit is a great way to add some sweetness to your smoothie, but be careful not to overdo it. I like to keep frozen (unpeeled) bananas in the freezer for smoothies. Being frozen, they make the texture and temperature fit what I’m looking for and I think bananas are necessary to give a nice creamy texture. I also often add 1/2 c. or so of frozen raspberries or blueberries as well for some sweetness. I will warn you, the red from the raspberries plus the green makes for a brownish smoothie so don’t let the color sway your opinion.

Other Add-Ins: Once you have the basics – liquid, greens and fruit – add in some other healthy stuff. I always do some peanut or almond butter (raw, unsweetened) and chia seeds. You could also do protein powder, a little unsweetened cacao, ground flaxseeds, avocado or honey. Again be careful not to add things with added sugar.

The Trick to Awesome Green Smoothies

Making green smoothies takes a little practice. Unless you’re following a recipe, it can be tricky to get the right amount of liquid, the right texture and a good flavor. I’ve made disgusting green smoothies and I’ve made awesome ones. It might take a bit of practice, but stick with it and make note of what you like. In my experience, simple is better than complex. The more flavored stuff you try to add, the harder it is to get a great flavor. Some basics are below, but if you’re more of a recipe kind of person, look online and there are a million to choose from.

The Trick: Blend the liquid and greens first

Once you see how this works, it makes perfect sense. Add your greens (1 cup or so) and your liquid (1 cup or so) to the blender and let it rock. Getting the greens as blended as possible before adding the other ingredients helps get a nice texture. If you try to blend it all together, sometimes the greens don’t blend properly, leaving chunks. I don’t know about you, but I do not want chunks (especially chunks of greens) in my smoothies.

There you have it. Green smoothies sound all crazy and new-agey healthy, but they really are simple. Take a little time and experiment with what you like. Once you find something that works, keep refining and adding more healthy ingredients (like unsweetened shaved coconut, nuts and other healthy fats). While I don’t like the idea of supplementing meals for smoothies, I do love a smoothie as an afternoon snack or grab-and-go breakfast. Play with it and see what works for your lifestyle.

Do you love green smoothies? Share your favorite combinations or ingredients in the comments! Or just trying them out for the first time? I’d love to hear what you think or how it went!

{Photo Credit: joyosity}

How to Use a Neti Pot to Stay Healthy

by Amber Erickson

The neti pot is one of those health store contraptions that looks easy enough but causes some real confusion. If you’ve never tried it, there are a couple tips and tricks to make it easier and more pleasant. There are also a few things you should know about the neti pot and how to use it safely.

The neti pot is usually used to keep illnesses at bay and shorten the duration of sinus issues or colds. When you’re healthy, it can also help you breathe more freely and maintain health. You can find simple neti pots for cheap at drugstores or health food stores. The key to the neti pot is the saline solution and water solution which flushes allergens, dirt and other debris from the nasal passages and loosen thick mucus. You can either buy special neti pot salt or use regular table salt. Be sure to use either purified water or boiled tap water – in rare cases, unclean water could introduce nasty bacteria into the body and/or brain. There has been deaths from unclean neti pot water, so this is potentially serious. If you’re concerned, keep a jug of filtered water on hand just for neti use. It’s best to use warm water (but not too hot).

Step-By-Step Guide For Using a Neti Pot

According to Ayurveda, an ancient medical system from India, using a neti pot could be on your list of daily cleansing activities, so it’s safe to do regularly, even several times a day when you’re sick or at the beginning of allergy season.

To start, get out your neti pot and fill it with warm water and your preferred salt. In general, you want 1/4 teaspoon to 8 ounces of water. Too much or too little salt could cause a stinging sensation.

Once your supplies are ready, get into an athletic stance. Make sure you’re stable and leaned far enough over the sink to not make a mess. Place the long end of the pot into your right nostril, making sure it’s far enough in so water doesn’t spill everywhere but not too far to be uncomfortable. Now, before you tilt the pot, take a deep breathe in your mouth and as you exhale out your mouth, tilt your head far until you start feeling water enter your nostril. Try to take slow breathes using only your mouth. A nose breath and you’ll be coughing for sure. A couple seconds after the water starts, you’ll see it start dripping out of your left nostril. You’ll have to play around with the amount of head tilt versus pot tilt to find what works. If you are especially stuffy, it might take a couple seconds (along with some pressure) before you start seeing the trickle. Let the water slowly run in your right and our your left for several seconds – shorter at first until you get used to it. Then tilt your head back upright, remove the pot from the nostril and let any excess salt water run out. Then insert the pot into the left, tilting the head to the right and doing the same thing on this side. I normally alternate back and forth until all the water is gone. (If you need a visual, this video is pretty good.)

Once the water is gone, set the neti pot aside and find a towel to clean up any leftover water on your face. This could be a bit messy, especially when first staring out. Then, use a tissue and gently blow your nose to remove excess water and any loosened mucus. This could take a bit. There are some crevices in the nasal passages that could hold onto water, only to drip out when you take a different position, so if you are worried about that, take your time and move your head in different directions to get the last of the water. Finally, and this is very important, lubricate the nostrils. Salt water, although great for flushing and removing unwanted stuff, is also very drying. It’s best to use nasya oil to reintroduce moisture into the passages. The traditional way to use nasya is to lie on your back with your head leaning off, say, the side of your bed. This way you can drop a couple drops of oil directly into the nostrils at an angle where none will drip out. Hold your right side shut as you drop nasya oil into the left and inhale quickly to sort of snort the oil up. Repeat on the right side and use a tissue to clean up any oil that dribbles out. Alternatively you can drop some oil on a clean finger and quickly run the oiled finger around the nostril and then hold the opposite nostril shut and snort. This is a bit more user friendly.

There you have it. You did it! The first couple times you try neti pot, it might be uncomfortable. If you have a lot of blockage, you might feel some pressure and if the salt water ratio or water temperature isn’t quite right, you might feel a little stinging. If you’re serious about giving this a try, especially if you have chronic respiratory illnesses, stick with it. It gets easier and less awkward – I promise!

Now it’s your turn. Do you use a neti pot? What other tips and tricks can you share?

{Photo Credit: dennis}

Calculating BMI: And Why BMI Doesn’t Matter

by Amber Erickson

Have you ever gone to the doctor and seen that body mass index (BMI) chart? Supposedly, this measure tells whether you are underweight, normal, overweight or obese. While this information is good to know and having an equation give us the standard is helpful in general, it doesn’t tell the whole story.

This guy to the right is my husband (he’s so kind to allow me to put his photo online – and a bike short photo to boot!). Oh, and that’s our pup. He has very little body fat and measures in at 6’2″ and 190 pounds. He will be our case study today to demonstrate how absurd BMI really is, but first, a little about how BMI works.

Calculating BMI (body mass index)

Calculating BMI is done by a simple calculation of weight times height in inches times something else – it doesn’t matter that you know these details (clearly I don’t) since simple calculators exist online that do this work for you. Here is one good example.

Simply put in your height and weight, click calculate and voila, you know your BMI. This handsome guy in spandex clocks in at 24.4. In general, the higher your BMI, the more risk you have for certain ailments like heart disease.

Understanding BMI

Once you know your number, you need to know what that number means. Here is the breakdown:

18.5 and below = Underweight

18.5 – 24. 9 = Normal

25 – 29.9 = Overweight

30 and above = Obese

Sounds simple enough, right? Well, that’s go back to our lovely model. At a BMI of 24.4, he is on the border of overweight. Still technically normal, but not by much. Now scroll back up and look at the photo again. Do you think he looks nearly overweight?

Why BMI Doesn’t Matter

BMI, while somewhat helpful, is full of limitations. First, being underweight can be just as unhealthy as being overweight, just with a bit different implications. Secondly, it doesn’t take into account muscle versus fat. Muscle weighs more than fat and having an athletic or muscular build often comes with a higher scale number than being scrawny, but muscle and fat are very different in terms of assessing a healthy body and healthy weight.

On the flip side, people who have lost muscle and bone mass (particularly elderly or ill people), BMI might say normal but really the person has an unhealthy amount of body fat.

Simply put, BMI isn’t accurate in assessing the true health risks you have. It just doesn’t take enough information into account, like age, genetics, race, activity, body shape, fitness level, lean muscle mass, dietary habits, lifestyle preferences (smoking, etc.) and so on. All people are much more complex than BMI accounts for.

However, it is free, simple, basic and may shed light on whether you could be at an increased risk for weight-related disease. Should you learn your BMI, yes. But should you let it get you down, no. If you’re really concerned about your physical state and whether you are at increased risk for disease, get a comprehensive analysis done. One place to start is at your local fitness center. Many offer complete tests, some with really complex machinery and blood tests. Start there and ask if anyone locally offers this kind of testing.

And more so than a number or a generalized test, trust yourself on this one. Do you think you could lose a couple pounds? Than you probably could. Do you think you’re totally healthy? Than you probably are. Do you think you should put on some weight (i.e. muscle)? Than hit the gym. If you’re TRULY honest with yourself, you know where you’re at.

Calculate your BMI and tell me in the comments, were you surprised at what it said?

(For fair disclosure, my BMI is 22.1, which is in the center of normal, but I could stand to convert some fat to lean muscle mass for sure.)