Luau Turkey Tacos

The Biggest Loser® Recipe

Makes 4 servings 4

Prep time Under 15 minutes PT15M

Total time Under 30 minutes PT30M

Nutritional Information

Calories	200	Fat	2g
Protein	35g	Cholesterol	70mg
Carbohydrates	9g	Sodium	510mg
Fiber	1g	Saturated Fat	0.5g
Sugars	2g

Ingredients

1 (20-ounce) package JENNIE-O® Extra Lean Ground Turkey Breast

½ cup finely diced red bell pepper

2 tablespoons chopped garlic

1½ tablespoons chopped ginger

1 teaspoon red chili flakes, if desired

⅓ cup rice wine vinegar

¼ cup low-sodium soy sauce

¼ cup fat-free low-sodium chicken broth

¼ cup finely chopped green onion

¼ cup finely chopped cilantro

8 butter lettuce cups and/or 1 large head radicchio - 8 whole large leaves reserved for cups

2 cups finely cut spinach for “nest” in cups

Directions

In large non-stick skillet, cook ground turkey as specified on package. Always cook to well-done, 165ºF as measured by a meat thermometer. Add bell pepper, garlic, ginger and chili flakes, if desired. Cook 30 seconds or until fragrant. Do not brown the garlic or the dish will taste bitter. Add vinegar and cook 2 minutes, or until most of the vinegar has evaporated. Add soy sauce and cook 2 minutes until it reduces to about 2 tablespoons liquid in pan. Add broth and cook 2 minutes or until liquid reduces to about ¼ cup.

Remove from heat. Stir in green onions and cilantro. Cover to keep warm.

Place two radicchio/lettuce cups on each plate and fill each half full with spinach and then top with ⅓ cup of the turkey mixture. Serve hot.

Always cook to an internal temperature of 165°F.

.

post from sitemap

Read More

Which Sushi Roll is Healthier: Salmon Avocado or Spicy Tuna?

Photos: Travis Rathbone

While neither will “steamroll” your diet, a spicy tuna roll can better help you stick with it. “Even though spicy tuna rolls are made with a touch of mayo, they still have fewer calories than ones with avocado, and the tuna is a great way to get in some healthy fat,” says Dawn Jackson Blatner, RD, a dietitian in Chicago. And most people order a starter salad at Japanese restaurants anyway, so you don’t really need the avocado to get your produce fix.

That said, both sushi-place picks offer a lot of lean—and energizing—protein (about a third to a half of a day’s worth). If you just love white rice, don’t fret—white and brown have practically the same amount of calories (who knew?). But overall, brown is healthier, giving you more fiber and nutrients like magnesium and manganese.

Tip: Add a cup of miso soup to your order—at around 50 calories, the broth will help fill you up; plus, the tofu gives you an extra hit of protein. Now you’re on a roll!

Here are four more tricks for ordering at your favorite sushi spot.

Dragons are dangerous

In fairy tales and at restaurants. Many dragon rolls pack more than 500 cals—it’s the toppings and crunchy tempura.

Beware of bowls

Chicken teriyaki bowls sound virtuous. But all that rice and the sticky-sweet sauce can cost you upwards of 1,000 calories.

Hook some sashimi

Still a little hungry? Grab an order of sashimi à la carte. You’ll get as much protein for about a third of the calories of a roll.

Resist the (fried) ice cream

Going with just plain green tea ice cream will save you up to 500 calories.

post from sitemap

Read More

3 Ways to Avoid Restaurant Fat Traps

Photo: Getty Images

Eating out can be a diet minefield—and menus don’t always help, says a recent study. After analyzing diners’ choices, researchers found that people were most likely to order items that were boxed off or listed in a snazzy font.

“Restaurants want you to buy, so they highlight popular items, which usually aren’t the healthiest,” says study author Brian Wansink, PhD, author of Slim by Design ($17, amazon.com).

Here’s how to order smart:

Ask to be seated in the right place

“Previous research has shown that people who sit in a back booth are 80% more likely to get dessert,” Wansink says. “Those who sit near windows are 80% more likely to order salad.”

Hit up the waiter for advice

“Don’t waste time trying to decode the menu, because the effects are subconscious,” Wansink says. “Just ask the server to tell you about the lighter menu options that people really like.”

Follow the rule of two

Drinks, appetizers, and bread add up fast. “Stay on track by choosing just two extras; say, a chunk of bread and a glass of wine,” Wansink says. “People who do this eat less and still feel satisfied.”

post from sitemap

Read More

What You Need to Know About Dark Spot Correcting Creams

Photo: Getty Images

My sun spots are out of control. Are those fading creams safe?

The reason the creams are controversial is that some of them contain hydroquinone. Though it’s the gold standard for nixing sun spots, hydroquinone was banned in some countries after animal studies suggested that it was a possible carcinogen. But note: The animals used in the studies ate large amounts of the chemical over long periods of time—which is not at all the way you would use it. Still, the FDA has asked for more studies in order to make sure it’s safe to keep on the market.

In the meantime, you can get a hydroquinone lotion over the counter or by prescription. It’s safe to do so as long as you follow some guidelines. First, don’t apply the cream more than twice a day for more than six months without consulting your dermatologist, even if you get it at the drugstore. Though the condition is pretty rare, prolonged use of hydroquinone may cause ochronosis, which leads to skin thickening and discoloration.

In some people, hydroquinone creams may also cause some irritation, so it’s a good idea to test the cream on a small patch of skin first and follow all instructions on the label. Depending on the specific cream, the package instructions may suggest, say, applying it twice a week at first before increasing to daily use.

Products with retinol (the active ingredient in many anti-aging products) can also help erase sun spots. So if you’re using retinol on your face, you may already have something in your medicine cabinet that should help. Keep in mind that hydroquinone needs to be used with SPF 30 because it can heighten sun sensitivity. Pregnant? Skip hydroquinone and retinol for now.

Health’s medical editor, Roshini Rajapaksa, MD, is assistant professor of medicine at the NYU School of Medicine.

Meet Dr. Raj at the Health Total Wellness Weekend at Canyon Ranch in May 2015. For details, go to Health.com/TotalWellness.

post from sitemap

Read More

4 People Who Might Be Making You Fat

Photo: Getty Images

Beware: Food frenemies are everywhere. In fact, research shows that if you eat with another person, you’ll down 33% more on average. Here’s how to enjoy the company, without the calories.

Your partner

Because of what scientists call your “shared environment,” your chance of becoming obese is 37% greater if your significant other is heavy. “There has to be teamwork,” says Cynthia Sass, RD, Health‘s contributing nutrition editor. “That might mean putting food in separate his-and-hers cabinets.” When dining with the brood, leave family-size platters in the kitchen and let everyone help themselves. You can control your own portions and avoid temptation in the form of second helpings.

Your kids

One study found that moms consumed almost 400 calories more a day than women without children. Be prepared: If it’s after-school-snack time, have your own healthy treat ready (maybe a handful of almonds with Greek yogurt). At mealtime, divide and conquer: Put your chicken breast over steamed vegetables, theirs over cheesy pasta. Everyone eats well!

Your BFF

Check this out: Your chance of becoming obese increases by 57% if one of your close friends is heavy, according to research. If you’re going out for a quick bite, tell your bud that you plan to order something healthy—or offer to split an entrée and add a salad. A study at Arizona State University showed that most friends are “monkey see, monkey do”: In other words, if you take the lead, your pal is likely to follow suit.

Your co-workers

Those out-of-office lunch trips can be great for camaraderie but deadly for your diet. According to a study from Georgia State University, if you dine with a group of seven or more people, you will eat a staggering 96% more. Your best weapon is strategic planning. “Scan the menu ahead of time,” recommends Rachel Beller, RD, author of Eat to Lose, Eat to Win.

“When the waiter comes over to the table, say, ‘I want a simple piece of grilled salmon, with sauce on the side, and a double order of vegetables, in light oil or steamed.’ If I’m in the mood for a real flavor punch—let’s say I’m at an Italian restaurant—I’ll ask for a small side of marinara sauce, which I pour over my veggies. You had better believe that everyone else at the table will be eating off my plate!”

post from sitemap

Read More

What You Need to Know About Fat-Burning Foods

You may have heard that certain foods act as metabolism boosters, allowing you to burn fat faster. While that’s sort of true: some eats do in fact torch more calories than others, it doesn’t really make much of a difference when it comes to weight loss—at most a couple pounds a year. But hey, sometimes even the tiniest tweaks can be helpful.

Here are three safe, healthy, metabolism-raising eats:

When you drink ice cold, zero-calorie water your body actually burns calories to keep you warm.

The caffeine in coffee may cause metabolic changes that result in a slight uptick in calories burned. (Note of caution: it’s not enough to make up for loading up your java with sugar, though.)

And finally, yes, adding a little spice adds some very real burn: it heats up your body, so you torch more calories.

With additional reporting by Hallie Levine

post from sitemap

Read More

4 Golden Products That Give You All-Over Glow

Photo: Lisa Shin

From shimmering hairspray to glimmering gloss, the latest crop of gilded goodies will brighten up your complexion and lend extra luster to your locks. Use these four picks to shine on through the gray days of winter.

Glowing skin

Mineral Fusion Illuminating Primer ($29, target.com). This luminous formula is infused with light-reflecting gold flecks for instant sheen and vitamin C for a long-term brightening boost.

Shiny strands

Joico Gold Dust Shimmer Spray ($8, loxabeauty.com). Spray at arm’s length to set your style with a soft shimmer; spritz closer to strands for bold color. Try a single streak for a subtle peekaboo effect, or lightly coat ends for a fun ombré look.

Luscious lips

Elizabeth Arden Lip Gloss in Glamorous Gold ($18, elizabetharden.com). Worn alone, this gloss gives lips an age-appropriate glimmer—or you can layer it over your lipstick to amp up shine for more glam.

Beaming cheeks

Laura Geller Baked Gelato Illuminator ($28, amazon.com). Sweep this highlighter over cheekbones and other high points of your face (temples, nose and Cupid’s bow) for a lit-from-within look that never goes out of season.

post from sitemap

Read More

10 foods that cleanse the liver

In the past, I talked about my favorite food cleaning. This list is a bit more specific and mainly focuses on foods that can help cleanse the liver. Besides taking a supplement liver cleansing and applying at least two year clean liver and gallbladder, eat the following foods is the best way to keep your liver healthy and work the way you need. I encourage you to incorporate these foods into your weekly diet liver cleansing.

1. Garlic

Only a small amount of this pungent bulb has the ability to activate liver enzymes that help your body eliminate toxins. Garlic also contains large amounts of allicin and selenium, two natural compounds that help cleanse the liver.

2. Grapefruit

Both the top and the antioxidants vitamin C, grapefruit increases the natural processes of cleansing the liver. A freshly squeezed grapefruit juice will help stimulate the production of liver detoxification enzymes that help eliminate carcinogens and other toxins.

3. Beets and carrots

 

Both are extremely rich in flavonoids and plant-beta-carotene; eat beets and carrots can help stimulate and improve liver function in general.

4. Green Tea

This magnet is filled liver plant antioxidants known as catechins beverage, a compound known to help liver function. Green tea is not only delicious, it's also a great way to improve your overall diet. Learn more about the benefits of green tea.

5. Leafy vegetables

One of our strongest allies cleansing the liver, leafy greens can be eaten raw, cooked or juiced. Extremely rich in chlorophyll in plants, green vacuum environmental toxins from the bloodstream. With its distinctive ability to neutralize heavy metals, pesticides and chemicals, cleaning these foods provide a powerful mechanism to protect the liver.

Try to include green leafy vegetables like bitter gourd, arugula, dandelion leaves, spinach, mustard, chicory and your diet. This will help increase the creation and flow of bile, a substance that eliminates waste of organs and blood.

6. Lawyers

This super rich in nutrients helps the body produce glutathione, a compound that is necessary for the liver to purify harmful toxins.

7. Apples

Rich in pectin, apple keep the chemicals necessary for the body to cleanse and release toxins from the digestive system. This in turn facilitates the liver to treat toxic load during the cleaning process.

8. Olive oil

Cold pressed organic oils such as olive oil seeds, hemp and flax are perfect for the liver when used in moderation. They help the body lipid core can suck toxins in the body. Thus, some of liver burden is accurate in terms of toxic overload many of us suffer.

9. Alternative grains

Not only do you have alternative grains like quinoa, corn, wheat and their diet is that if you have wheat, wheat flour or other whole grains in your diet, it's time to make changes. The liver is the filter body of toxins, and cereals containing gluten are full of them. A study last year found that people who suffered gluten sensitivity test also had abnormal liver enzymes, and this is just one of many.

10. Lemons and Limes

These citrus fruits contain high amounts of vitamin C, which helps the body to synthesize toxic substances into substances that can be absorbed by the water. Drink freshly squeezed lemon or lime juice in the morning helps stimulate the liver.

Read More

Turkey Salad Jar

This is a Gluten Free Recipe

Makes 2 servings 2

Prep time 10 minutes PT10M

Total time Under 15 minutes PT15M

Nutritional Information

Calories	230	Fat	16g
Protein	12g	Cholesterol	45mg
Carbohydrates	9g	Sodium	570mg
Fiber	3g	Saturated Fat	5g
Sugars	3g

Ingredients

2 teaspoons olive oil

2 teaspoons balsamic vinegar

2 teaspoons pesto

⅓ cup roasted red pepper strips, drained

¼ cup canned navy beans, drained and rinsed

¼ cup chopped cucumber

⅔ cup chopped JENNIE-O® Premium Fresh Turkey Breast Roast

¼ cup crumbled feta cheese

⅓ cup shredded romaine lettuce

4 slices JENNIE-O® Turkey Bacon, cooked according to package directions and cut into pieces

2 (1-pint) glass jars

Directions

Layer olive oil, balsamic vinegar, pesto, red pepper, beans, cucumber, turkey, feta, lettuce and bacon in jars. Do not shake. Store in refrigerator up to 24 hours. To serve, empty contents of jar onto plate.

post from sitemap

Read More

Before Christmas turkey, trees, ornaments

How famous Georgian

 

What was the holiday season as before turkeys and trees? Caroline McGhie visit the house in Spitalfields breaks Dennis particular

It's hard to imagine before Christmas Victorian has his hands on it and wrapped sentimentality and garlands. But there is a very old house in Spitalfields arthritic London where you can still enjoy the experience. Gateway back in Folgate Street, everything is cold and dark. The only heat comes from the chimneys, the only light and flickering candles filter gray sadness when the wings are open.

There is a smell of the forest floor and spices. David Milne in his baker's apron, sewing fir garlands dotted with clementines to hang from the ceiling of the room. He is the curator of this extraordinary home, cared for 15 years and sometimes sleeps here.

This garland of fruit, wood and flowers that resemble wood carvings decorated 18th century Grinling Gibbons, who wove their magic in Hampton Court, the Cathedral of St. Paul and Blenheim Palace. "The use of green was pagan and returned to classical mythology," David said. The Christmas tree as we know, did not get his first role until the coverage Illustrated London News is Queen Victoria in 1848, so there was no turning back.

David is preparing for a night in which historians, fans of the Georgian era, local celebrities - including TV presenter Dan Cruickshank and local artists, perhaps, Gilbert and George - come. Jeanette Winterson, owner of green coffee slow food in Spitalfields Market, located so you can not be there. Wassail Bowl, a huge trunk, grated scarlet silk curves down the stairs, and gingerbread men among kitchen utensils copper helps create a festive atmosphere.

The piece de resistance in the dining room is a beautiful black swan mounted on a ceramic substrate with a chandelier above that David has with fresh oranges between fixtures. No raisins, nuts, candied fruits and grenades. "What we take for granted today were tremendous luxury and made in North Africa and Spain," he said. The famous house a mix of periods of King George, William IV and during the reign of Queen Victoria.

 

The Georgians loved their gelatins and puddings. David setbacks as mussels and small castles copper melting jelly flashing in the dark as defective gems. "The cakes were made of ox tongue and other meats that can put in our hands, fruits and spices. Later, the meat was abandoned and only had fruit pies, spices and fat in them." King George was supposed to have eaten plum pudding, as part of its first monarch of Christmas dinner in 1714, which was known as the "sausage king".

Read More

3 Genius Ways to Use Dental Floss in the Kitchen

Among the tools every home cook needs: a great chef’s knife, a set of mixing bowls and…dental floss? Yep! The oral hygiene staple has some interesting uses in the kitchen, too. Just make sure it’s unflavored. Check out these three ingenious tricks from our friends at Food & Wine.

Cut cake layers

Seamlessly slice perfectly even cake layers with a few toothpicks, a ruler, and some floss. Watch: How to Cut Cake Layers With Dental Floss

RELATED: 5 Cooking Mistakes That Pack on the Pounds

Slice soft cheese

For soft or crumbly cheeses like brie or gorgonzola, floss works better than a knife. You can also use this trick for cookie dough. Watch: How to Slice Soft Cheese With Dental Floss

RELATED: 12 Food-Industry Tricks That Undermine Clean Eating

Truss a chicken

So you forgot to pick up some butcher’s twine when you stopped at the store for the whole chicken. No problem—just grab some floss from your medicine cabinet and watch this video. Watch: How to Truss Chicken With Dental Floss

RELATED: 14 Clever Cooking Hacks You Need to Try

post from sitemap

Read More

How to Sleep like a Baby

It’s 3:00 a.m. where are you? Most people would probably be asleep. However, for a large majority of people, it is near impossible for them to get a good nights rest. Without it, they are unable to focus well, they have low energy, and let’s face it, they are usually in a not so good mood. Is there anything that the sleep deprived can do in order to help give their body the much needed sleep it needs? Aside from counting sheep, which rarely works, try some of the suggestions below.

First, start out by examining your bedroom for sleep distractions. Sleep distractions would be such things as clutter, the color of the paint, the noise level, etc. If your room is painted in bright, electrifying colors, you may want to consider painting it a soothing cool color. A pale green or a soothing blue would be good choices. You can’t expect to be able to sleep if the paint in your bedroom is so bright that it looks like an airport runway.

If your room is cluttered, consider scheduling a spring cleaning day and get rid of all those unwanted sleep thieves. If a room is cluttered, it gives our mind more things to focus on and think about during the night instead of sleep. Your bedroom is supposed to be your sanctuary, and let’s face it, who wants piles of bills or junk mail in their sanctuary? Not too many people.

As far as the noise level goes, this is different for each person. Some people enjoy some form of noise while they sleep and may even purchase a noise machine, while others have to have quiet. If you fall into the latter category, try purchasing some heavy drapes to see if they block out any of the unwanted noise. While the drapes probably won’t get rid of every unwanted noise, you will notice a big difference.

Next, try not to exercise before going to bed. I’m not saying don’t exercise at all, because exercise is good for us, but we all know that exercise releases endorphins which amp us up. You can’t expect to be able to go to sleep if you feel like you could run a marathon. Try to keep exercise to either early in the mornings or to around four hours before bedtime. This will give your body time to calm down and will help you to drift off to sleep much easier.

Another suggestion to help you get a good nights sleep would be to take a nice warm bath just before you are ready to go to bed. The warm bath will not only help you to relax physically, but it will also give your brain some time to unwind as well. It doesn’t have to be a long bath, just 10 or 15 minutes should do the trick. As you are letting the water out of the tub, picture your troubles and cares being washed down the drain. A mind that is not burdened with troubles is a mind that can easily drift off to sleep.

Lighting is another issue that effects sleep. If your bedroom window lets the light of a nearby street light into your bedroom, you might want to try some of those room darkening curtains to eliminate that problem. If you can’t find any or can’t afford them, try putting a quilt up instead. If your curtain rods are sturdy, they will usually hold up the extra weight of the quilt. Either of these two things will help darken your bedroom and help you drift off to what could be the best nights sleep you’ve had in a while.

Of course, don’t forget to flip your mattress every so often to keep it from getting worn. However, if your mattress is not in good shape and you can’t afford to buy a new one (because we know they don’t come cheap), consider buying a mattress topper. This will give you the sense of a new mattress, but will cost you a fraction of the price. Toppers come in a variety of styles, and it is up to you to find the one that suits your needs.

The last tip, try and keep the temperature in your bedroom at a comfortable level. You don’t want the temperature too hot or too cold. You want it just right. Again, it is up to you, as an individual, to decide what your perfect temperature is. Try these few tips out and see if they help you get the peaceful nights slumber your body has been missing. Pleasant dreams sleep deprived.

Read More

Umami: The Flavor That Keeps You Trim

Photo: Getty Images

Now that we’re in the thick of winter, are you craving gooey pastas, creamy potatoes and meats—rich foods that are warming and so satisfying? Yeah, me too.

Of course, it’s fine to have those foods sometimes (I can’t imagine a world without baked ziti or my mother’s brisket), but do it too often and, well, you know. Luckily, there’s a healthy way to satisfy that urge. In a word: umami.

You already know the common flavor profiles—sweet, sour, bitter, and salty. Umami (pronounced ooh-MAH-mee) is the fifth one; it’s savory, meaty, and rich.

If the word umami sounds familiar, that’s because it’s become a trend. There’s an urban restaurant chain called Umami Burger, and Momofuku’s David Chang has a culinary lab dedicated to developing umami flavors.

So what makes umami? A bit of science: The source is glutamates, a type of amino acid found naturally in some foods, including the ones below. Glutamates in the preservative form monosodium glutamate (MSG) are often put into processed food. The natural version gives you plenty of nutrients, which can help keep your energy humming along. Another benefit: Recent research published in the showed that an umami-fied meal leaves you feeling satisfied for longer.

I asked Olivia Roszkowski, a chef who teaches a class on vegan umami at the Natural Gourmet Institute culinary school in New York City (I’m a graduate), for creative, delicious, and simple ways to incorporate the fifth flavor. Enjoy.

Tomatoes

Fries with ketchup, chips plus salsa—tomatoes bring umami. Fresh ones are out of season, so make marinara from canned tomatoes, put tomato paste in glazes for chicken, or add sun-dried tomatoes to pan sauces.

RELATED: 10 Marinated Meals

Mushrooms

Slice shiitake mushroom caps thin, toss with a little olive oil and salt, spread on a parchment-lined baking sheet and bake at 350ºF until browned, about 10 minutes. Sprinkle the crunchy, smoky bits into salads, enjoy them with polenta, or tuck a bunch into a sandwich.

RELATED: 7 Healthy Chicken Soup Recipes

Aged foods

Parmesan cheese, wine, and vinegar can give tremendous flavor for very few calories. Shave some Parmesan over roasted Brussels sprouts, deglaze a skillet with wine, or whisk vinegar into salad dressing.

Roots and tubers

Roasting sweet potatoes, carrots, and parsnips brings out their flavor. You’ll want to caramelize them for maximum umami.

RELATED: 12 Foods That Control Your Appetite

Toasted nuts

Toast almonds or walnuts and seeds like sesame, sunflower, or pumpkin, then toss into salads for crunch. Also lightly toast grains like oats, brown rice or millet before adding liquid.

RELATED: 9 Tips From Celebrity Chefs for Heart-Healthy Cooking

instagram.com/healthmagazine

post from sitemap

Read More

Love Christmas

Christmas is the gentlest, loveliest festival of the revolving year – and yet, 4 all that, when it speaks, its voice has strong authority.

Christmas is the one time of year when people of all religions come together to worship Jesus Christ.

At Christmas play and make good cheer, For Christmas comes but once a year.

Bells are ringing and everyone is singing, It’s Christmas! It’s Christmas! Wishing you a Merry Christmas and a Happy New Year.

Bells ring and the birds sing, May you get all the happiness that Christmas brings! Wishing you and your family a very Happy Christmas and a wonderful New Year.

Bless us Lord, this Christmas, with quietness of mind; Teach us to be patient and always to be kind.

Blessed is the season which engages the whole world in a conspiracy of love.

Christmas Quotes

A wish for peace and happiness at Christmas and throughout the New Year.

The gift of love. The gift of peace. The gift of happiness. May all these be yours at Christmas.

 May the good times and treasures of the present become the golden memories of tomorrow. Wishing you lots of love, joy and happiness. Merry Christmas!

May the Christmas season fill your home with joy, your heart with love and your life with laughter.

May this Christmas end the present year on a cheerful note and make way for a fresh and bright New Year. Here's wishing you a Merry Christmas and a Happy New Year!

May this Christmas end the present year on a cheerful note and make way for a fresh and bright New Year.

Here's wishing you a Merry Christmas and a Happy New Year!

May the good times and treasures of the present become the golden memories of tomorrow.

 Wishing you lots of love, joy and happiness. Merry Christmas!

May your Christmas sparkle with moments of love, laughter and goodwill, and may the year ahead be full of contentment and joy. Have a Merry Christmas.

As you relish the goodies, decorate every nook and corner of your home and enjoy the get-togethers... may the joy and festivities continue to radiate in your lives, long after Christmas is gone.  Merry Christmas! Happy New Year!

With all Good Wishes for Christmas and the New Year.

Read More

Why Your Tablet May Disrupt Your Sleep

Photo: Getty Images

By Dennis Thompson
HealthDay Reporter

MONDAY, Dec. 22, 2014 (HealthDay News) — People who receive a tablet or e-book reader for the holidays might wind up spending some sleepless nights because of their new gadget.

That’s because the light emitted by a tablet like an iPad can disrupt sleep if the device is used in the hours before bedtime, according to a new Harvard study.

People who read before bed using an iPad or similar “e-reader” device felt less sleepy and took longer to fall asleep than when they read a regular printed book, researchers found.

The morning after reading an e-book, people found it harder to wake up and become fully alert than after reading a regular book — even though they got the same amount of sleep.

The bright light from these devices appears to suppress melatonin, a sleep-promoting hormone that normally increases during the evening and reaches its highest levels as you sleep, said lead researcher Anne-Marie Chang. She’s an associate neuroscientist in the Division of Sleep and Circadian Disorders at Harvard’s Brigham and Women’s Hospital in Boston.

“This light has serious consequences on our sleep and on our alertness, not only while we’re using these electronic devices but the following morning as well, even after eight hours of sleep,” Chang said.

The study’s findings were published on Dec. 22 in the Proceedings of the National Academy of Sciences.

In the study, 12 young adults read for about four hours before bedtime on five consecutive evenings, in a very dimly lit room at the hospital. Half read e-books and the rest read printed books. After that, they spent another five evenings reading at the hospital, only they traded their e-books for printed books and vice versa.

Participants reading an e-book took longer — about 10 minutes longer — to fall asleep than when they read a printed book. They rated themselves as feeling less sleepy. When they did nod off, they spent less time in REM sleep, the phase of sleep associated with dreaming and deep, restorative sleep, the researchers observed.

Blood drawn from the participants revealed that using an e-book reader delayed the natural nightly increase in their melatonin levels by more than an hour and a half, compared to when they read a printed book.

The following day, participants who read an e-book said they woke up feeling sleepier and took longer to fully wake up and become alert, according to the researchers.

Measurements taken by the research team found that iPads emitted heavy doses of blue-wavelength light, which has been shown in previous research to suppress melatonin and increase alertness. Other light-emitting e-readers also display large amounts of blue light, as do laptops, cell phones, LED monitors and other electronic devices, the researchers said.

“Bright light tends to make your brain think the sun is up. When you click it [an e-reader] off to go to sleep, you will have trouble getting to sleep,” said Dr. W. Christopher Winter, medical director of the Martha Jefferson Hospital Sleep Medicine Center and president of Charlottesville Neurology and Sleep Medicine, in Charlottesville, Va. “Light is not conducive to sleep, just as running on a treadmill right before bed isn’t a good idea either.”

A 2014 National Sleep Foundation poll found 89 percent of adults and 75 percent of children have at least one electronic device in their bedroom, said Kristen Knutson, an assistant professor of sleep medicine at the University of Chicago and a research fellow with the foundation.

For about 45 percent of adults and 30 percent of kids, that device is a tablet or smartphone, the poll found.

“There could be serious effects if you use these devices night after night,” Knutson said. “People need to be more mindful. Think about when you’re using them. You could think of electronics as similar to junk food. Eating junk food is fine from time to time, but you have to do it in moderation.”

People who want to read before bed should use a printed book, Chang said. They also could use an e-book reader that does not emit light.

Researchers found that unlighted e-book readers gave off reflected light similar to that produced by printed books. “Presumably, the reflected light from the room is not enough to have these changes in their sleep,” Chang said.

More information

For more on sleep, visit the U.S. National Institutes of Health.

---

post from sitemap

Read More

4 Tricks to Mastering the Red Lip

Photo: Getty Images

A red lip is classic, confident, cool, and capable of taking any outfit up a notch—but it can also be intimidating. We see the look on celebrities all the time—from Taylor Swift to J.Lo to Rihanna—and of course they look flawless, but how do we pull it off at home? It’s all about choosing the right shade for your skin tone—plus a few insider tricks that will keep the look flattering, not frightening.

Take color cues from your skin tone

If you’re fair, opt for cool reds with blue undertones to make your pout pop (think: candy-apple red or cherry red). These shades brighten up fair complexions. Try Bobbi Brown Lip Color in Sultry Red ($26; macys.com). Pink-based and cranberry reds will bring out the golden glow on bronze complexions. Our pick: Revlon Super Lustrous Lipcolor in Cherry Blossom ($8; at drugstore.com). Dark skin tones should stick with warm reds that have hints of brown or orange; these add richness to deep complexions. One we love: NARS Audacious Lipstick in Lana ($32; sephora.com).

Prep your pout

Just like you use primer on your face before applying foundation, you want to prime your lips to hold color in place. Good news: You can use your regular concealer. Just dot some on your fingertip and press it over your lips. Not only will you get the true hue that’s in the tube, but it will also keep pigment in place longer. Another way to prevent color from feathering off your lips? Line lips with “invisible” lip liner, a clear, wax-based lip pencil that acts like a gate, so color won’t budge—minus the harsh line typically associated with lip liners. Try E.L.F. Studio Lip Lock Pencil ($6; amazon.com).

Keep it off your teeth

Why is it that lipstick always seems to migrate onto your teeth when you’re wearing a bold shade? Prevent it by coating your two front teeth with a tiny bit of Vaseline (don’t worry, it has no taste). Doing so creates an invisible barrier that keeps color from adhering. If you’re a lip balm addict, you can dot some on after applying your lipstick, so it clings to the lipstick, not your lips.

Balance the rest of your face

When you’re going for the bold lip, skip the dramatic eye—choose just one feature to play up, so there’s no competing for attention on your face. Instead, just add some mascara, liner, and a rosy cheek color. A moisturizing, high-shine lipstick will keep the look youthful and dewy; skip matte formulas, which can dry out lips and make you look older. Final step: Head to that holiday party and prepare for compliments!

post from sitemap

Read More

8 Last-Minute Gifts for the Fitness Fiends on Your List

Fretting that it’s only a few days until Christmas and you haven’t finished shopping? Don’t. We took to the web to find a few last-minute presents that will make your fitness-minded friends totally flip. Happy gifting!

Fancy footwork

She’ll show the snow who’s boss with the Nike Air Max 1 Sneakerboot ($150, nike.com). It has a fully lined leather upper to keep out the cold, slushy white stuff, so her feet stay warm and dry mile after mile.

Photo: Nike.com

Pretty print

The Navajo-inspired La Vie Boheme Yoga Phoenix Yoga Mat ($84, urbanoutfitters.com) gives that special someone in your life a beautiful place to peacefully plant themselves.

Photo: UrbanOutfitters.com

Moto madness

Edgy leather patches on the JustRight Full Zip ($125, amazon.com) will toughen up your sole mate before she pounds the pavement. Plus it helps regulate body temperature so she never feels too hot or too cold.

Photo: Amazon.com

Boho baggage

The Adidas by Stella McCartney Bum Bag ($60, adidas.com)—which easily stores your gal pal’s phone, keys, and lip balm—makes sporting a fanny pack while she runs totally cool.

Photo: Adidas.com

Chic sips

She’ll want to tote the Water Bobble Sport ($12, amazon.com) along on all her exercise exploits; the built-in replaceable filter makes sure her H2O is always fresh and on hand.

Photo: Amazon.com

Hat trick

Surprise the techie in your life with the What’s Good eBeanie ($50, brookstone.com). It syncs directly to her smartphone via BlueTooth, so she won’t have to slow her pace to answer calls or shuffle to the next song.

Photo: Brookstone.com

Glorious gloves

Brighten up your friend’s next biking adventure with the Rapha Women’s Leather Town Gloves ($245, rapha.cc). The merino silk lining wicks sweat and keeps hands warm, even when riding into a chilly headwind.

Photo: Rapha.cc

Supreme scarf

Your BFF can head to the gym hands-free—all her knickknacks fit conveniently into a hidden zipper compartment—with the SholdIt Clutch Wrap Purse ($35, amazon.com). It morphs into a shrug and cross-body bag, too.

Photo: Amazon.com

post from sitemap

Read More