Skin Health

Winter Forecast: Dry and Chapped

Avoid these common pitfalls to keep your skin healthy this season

Working in an Office

What winter does: Central heat wrings water out of the air, making dry skin and chapped lips worse.

The solution: Eat fatty fish to repair your skin's outer layer from the inside, and use a humidifier at home to replace what you can't soak up on the job. Plus, sleeping in 35 percent humidity, where viruses can't survive, cuts your cold risk by 20 percent.

Exercising Outdoors

What winter does: Excessively dry air leads to red, itchy skin, which can evolve into contact dermatitis, a rough, red rash.

The solution: Trade regular soap for a face wash with glycolic acid, says Mary Gail Mercurio, M.D., an associate professor of dermatology at the University of Rochester. For your body, pick up an unscented moisturizing shower gel.

Skiing and Snowboarding

What winter does: Cold air can cause flare-ups of rosacea, an inflammatory disorder that results in redness, visible blood vessels, and bumps on your face.

The solution: Cover your face with a scarf outdoors. If rosacea sets in, ask your doctor for a cream containing 15 percent azelaic acid (like Finacea). It works best paired with a polyhydroxy acid moisturizer.

Best Nutrition Secrets

Best Nutrition Secrets

Cut portions by a quarter.

Pennsylvania State University researchers discovered that by simply reducing meal portions 25 percent, people ate 10 percent fewer calories—without feeling any hungrier. Serving yourself? Think about what looks like a reasonable portion, then take at least one-quarter less than that. (By the way, studies show today's restaurant servings are 2 to 5 times bigger than what the government recommends!)

Turn off the TV.

Scientists at the University of Massachusetts found that people who watch TV during a meal consume, on average, 288 more calories than those who don't eat with the tube on.

Put your fork down when you chew.

Or take a sip of water between each bite—eating slowly can boost levels of two hormones that make you feel fuller, Greek researchers found.

Choose rye (not wheat) bread for breakfast toast.

Swedish researchers found that rye eaters were more full 8 hours after breakfast than wheat-bread eaters, thanks to rye's high fiber content and minimal effect on blood sugar. As a result you'll want to snack less and eat less for lunch.

Stay Fit and Get More Done in Less Time

Stay Fit and Get More Done in Less Time

The old adage is "Time is money." But let's be honest, it isn't. Time is more valuable than money, because time lost can never be regained. And in this busy world, it's easy to lose time—by the day, by the hour, by the minute.

Burn Fat in a Hurry
Researchers at Australia's University of New South Wales found that intervals burn three times as much fat as running twice as long at a moderately hard, steady pace. Use this interval program from the University of Oklahoma Department of Health & Exercise Science this winter to turbocharge your body's fat-burning system.

Instead of the usual 30-seconds-on, 30-seconds-off approach, run or peddle intensively for 2 minutes, rest completely for 1 minute, and then repeat that sequence four more times. That's only 10 minutes of training! Even with a warmup and rest periods, this is only a 20-minute time investment. In one experiment, participants doubled the amount of work accomplished in each session in just 6 weeks.

Whittle While You Wait
Instead of sitting around working your mandible between sets, exercise another body part. "Supersetting helps you use your time better," says Douglas Lentz, C.S.C.S., director of fitness for Summit Health, in Chambersburg, Pennsylvania.

And, if you do it properly, it builds more muscle. For the best results, alternate lower- and upper-body moves, such as a leg press followed by a lat pulldown. That way, each muscle group has time to recover between sets. Alternating upper- and lower-body exercises also keeps your heart rate revved up and stimulates your circulatory system, so you deliver more oxygen- and nutrient-rich blood to your working muscles and burn more calories.

Don't like blending upper- and lower-body workouts? Do abs work between sets. You'll be less likely to blow it off than if you save it for the end.

IMPROVE IMMUNE SYSTEM WITH FOOD

IMPROVE IMMUNE SYSTEM WITH FOOD
Prevent sickness by stocking up on these items the next time you're at the grocery store

Tea Off Against Colds
Not just any hot tea, though. Chamomile, according to researchers from London's Imperial College, is the one that'll help prevent sickness. In a recent study, they found people who drank five cups of the brew a day for 2 weeks had increased blood levels of plant-based compounds called polyphenols, some of which have been associated with increased antibacterial activity. Levels remained high for 2 weeks after subjects stopped drinking the tea, says lead researcher Elaine Holmes, Ph.D. (Bonus: chamomile tea also raised levels of glycine, a mild nerve relaxant and sedative.)

Knock 'em Dead
There's a killer living in all of us. Known as a macrophage and produced deep in your bone marrow, it's a white blood cell that roams the body, picking fights with bacteria, viruses, or any other intruders. But it only works if you help it. These killer cells are activated by beta-glucans, a component of fiber foods. The best source? Oats, says David Grotto, R.D., director of nutrition education at the Block Center for Integrative Cancer Care in Evanston, Illinois. So eat your oatmeal. The steel-cut oats, like McCann's Irish Oatmeal, have double the amount found in the rolled, quick-cooking kind.

Fight Bugs this Whey
A shot of whiskey might be one way to feel better, but whey protein is a much more effective immune-boosting cocktail. Whey is rich in an amino acid called cysteine, which converts to glutathione in the body. Glutathione is a potent antioxidant that fortifies cells against bacterial or viral infection. For the highest concentration of protein, try something called powdered whey protein isolate, which is more pure — and more expensive — than concentrate. Fortify your morning smoothie with whey protein powder or try another source: yogurt. The clear liquid that forms on top of most cartons of yogurt is pure whey protein — so don't drain it off, just stir it back into the yogurt.

Heres a healthy treat for you and your family, enjoy!

Heres a healthy treat for you and your family, enjoy!

Chocolate Chip Scones


MAKE THESE AHEAD AND FREEZE SO THAT THEY'RE HANDY FOR A QUICK BREAKFAST. TO GIVE THEM A FANCIER LOOK, BRUSH WITH A BEATEN EGG AND SPRINKLE WITH DECORATING SUGAR BEFORE BAKING.
Ingredients
Serves: Prep: 10min|Cook: 15min |Total: 25min

1/2 cup whole wheat flour
1/2 cup all-purpose flour
1/2 cup old-fashioned oats
3 tablespoons sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
1/2 teaspoon ground cinnamon
2 tablespoons unsalted butter
1/4 cup plain low-fat or fat-free yogurt
1 egg
1/4 teaspoon vanilla extract
1/4 cup mini chocolate chips

Alternate
Variations: Use raisins, chopped dried apricots, dried cranberries, dried blueberries, or dried cherries in place of the chocolate chips.
Directions
1. PREHEAT the oven to 400°F. 2. MIX together the whole wheat flour, all-purpose flour, oats, sugar, baking powder, baking soda, and cinnamon in a food processor. With the processor running, add small cubes of butter one at a time. Process until the mixture looks crumbly. Add the yogurt, egg, and vanilla extract. Process just until well mixed. Add the chocolate chips. Process for about 10 seconds. 3. PLACE the dough on a lightly floured cutting board. Knead lightly to finish combining all the ingredients. Form into a ball, flatten into an 8" circle (1/2" thick) with your hands or a floured rolling pin, and cut into 8 wedges. Coat a baking sheet with cooking spray or use a nonstick baking sheet. Place the 8 wedges on the baking sheet. 4. BAKE for approximately 12 to 15 minutes, until lightly browned.

Nutritional Facts per serving
CALORIES 158.3 CAL
FAT 5.8 G
SATURATED FAT 3.1 G
CHOLESTEROL 34.5 MG
SODIUM 115.9 MG
CARBOHYDRATES 23.8 G
TOTAL SUGARS 8.5 G
DIETARY FIBER 2 G
PROTEIN 4.2 G