Wednesday, July 25, 2012

8 Easy Ways to Lose Inches Fast

Want to drop that last 5 to 10 pounds or maintain your smokin' summer bod? Here are 8 small changes to your week that make big fat-burning results!

1. Eat Often
Eating 5 small meals a day keeps your blood sugar stable and your appetite in check, so you'll have more energy and less cravings throughout the day. Each meal should have a carb, a protein, and a fat source. For example, lunch can be a mixed green salad with chicken (or beans if you're vegetarian) and veggies (complex carbs, protein), with a vinaigrette dressing (oil = fat), and a small apple on the side (more complex carbs).
Work that shake weight!


2. Weight Training
Muscle tissue is very metabolically active, which is a big reason why athletes have a greater caloric allowance than the average Joe. Build more muscle, burn more calories. And some six pack abs wouldn't be too shabby, eh?

3. Eat More Dairy
A study from the University of Tennessee found that eating yogurt helped participants lose abdominal fat and maintain muscle mass. The research showed that calcium was the key player, so if you're lactose intolerant (like me! Woohoo!), get more calcium from fortified non-dairy milk, low-lactose dairy (like yogurt with live active cultures), calcium supplements, green veggies like kale and broccoli, and salmon.

4.Use The Glycemic Index
The GI, combined with tip #1, is my favorite way to lose fat quickly. Using the glycemic index to plan and prepare meals is so effective that several diet plans, such as NutriSystem, depend on it. I hate following a meal plan and counting calories, so using a GI Food Index as a reference is a great way for me to eat right without feeling like I'm restricting myself.
The glycemic index measures foods by how quickly and how much they raise blood sugar levels (which makes it a fantastic diet plan for people with diabetes or blood sugar instability). Carbohydrates, especially simple carbs and starchy foods, will have a higher GI, meaning they will be broken down more quickly than a low GI food, such as greek yogurt. 
If you mix one higher GI food with other low GI foods, or simply stick to low GI foods, your blood sugar and insulin will be at more stable levels for longer. When these two are well balanced, you'll have optimal metabolism.
You can also essentially lower a food's glycemic index by combining it with a fat and/or a protein, which slows the breakdown of the high GI food. I like drizzling potatoes with olive oil and eating some chicken on the side. There's plenty of room to play around with meal choices!


Just a picture of the package makes my mouth water.
5. Treat Yourself!
I stay on the right track when I allow myself to have one little treat to look forward to every day. My favorites are of the chocolate variety, so I'll always have some dark chocolate squares or low-fat frozen fudge bars on hand. Last weekend I even made dark chocolate-covered strawberries! The key is to keep the treat small and intense. Splurge on rich sweets; you'll be satisfied with small portions.

6. Listen to your body
If you're hungry, then eat. If you're not, then don't. Not sure if it's hunger or emotional cravings? Drink a glass of water or chew some strong gum. If you're still feeling stomach pangs, grab a healthy snack.

7. Zzzzz
As I mentioned in my post about staying healthy in college, sleep is when your body repairs itself. When you're relaxed and unconscious, your body releases more growth hormone, which can utilize fat to build new tissue, like muscle, which will burn even more fat!

8. Up the Cardio Intensity
You usually want to aim for 45 to 60 minutes of cardio at least three days a week, on top of at least two days a week of weight training; but life is busy, and who has time to go to the gym for 5 hours a week? Not this girl! I still want to look like a foxy gym rat, though.
HIIT before and after pic from http://www.healthhabits.ca/
Enter my workout love affair, high intensity interval training (or HIIT for short), four to five days a week.
If you want to burn MAJOR calories in a very short amount of time, HIIT may be for you. It's mind-numbing, exhausting, stress-relieving, and makes you feel like a champ afterward. However, you need to already be fit to safely do HIIT. Get a physical from a health professional (which you should be doing regularly anyway!) and learn how to monitor your heart rate before you jump on this sweaty saddle. And don't forget to give yourself time to adapt. My first time doing HIIT, I pushed too hard too soon and got tunnel vision. Not safe!
My two favorite types of HIIT are Tabata and Max HIIT (like the Insanity workouts). Tabata is basically a four-minute circuit involving 20 seconds of pushing yourself followed by 10 seconds of rest. The 4 minute circuits can be repeated as much as you like, or even used as a weight training warmup. I do 20 to 30 minutes as a warmup for pilates.
The Max HIIT I do is about 3 minutes of pushing as hard as you can, followed by 30 seconds of rest, repeating each circuit three times, with about 3 to 5 circuits per session. It lasts from 40 minutes to an hour, and is a total body workout.

I know that losing the last bit of weight, especially on your trouble zones, can be frustrating, but I hope these tips can help you melt fat and keep it off, like they have for me! Just don't forget that you're a human being, and your body will be as human as you are. If you embrace the progress you've made, you can confidently wear your tiny flaws (that really only you see) as beauty marks instead of shortcomings. Stop aiming to be perfect, and start aiming to be as healthy as you can be, and I promise you'll like what you see in the mirror. ^_^


Follow Me on Pinterest

Thursday, July 19, 2012

The Holy Grail of Under-Eye Correctors


Katie's eyes...before miracle cream
I'm one of those lucky people who naturally look like they haven't slept for days. When I started getting less sleep in college, my dark circles got even baggier. And don't even get me started on allergy season! I've tried almost every reasonably priced technique for making them less noticeable: ice packs and frozen spoons, caffeine eye cream, illuminating concealer, sleeping with my head propped up (ouch), etc etc etc. It all helped a little bit, but not as much as my new under-eye godsend.
Here's how I stumbled upon this little miracle:
Back in April, I was searching online for ways to look less like a zombie for one of my boyfriend's fraternity's formal events. I had a cold and a fever, and needed something really heavy duty to fix my basset hound eyes.
I finally found something I hadn't read before. Makeup artists will use Preparation H (that's right, hemorrhoid cream) on clients' dark circles before applying makeup. The active ingredient in Preparation H constricts capillaries, which decreases inflammation, thus making dark circles and puffiness both decrease. Having studied the active drug in my pharmacology class, I knew it would help, for about 5 bucks, too, so I got really excited to try it!
I went to Target that evening, found my aisle, grabbed my box of generic prep H, started looking for a smaller one, and was quickly spotted by a bored and helpful target employee. Oh joy. "Can I help you find something?" NO! But in my socially awkward head, I thought I could make this situation less embarrassing by asking him if there was a smaller box, because I'm not putting this stuff on my butt. I'm putting it under my eyes! So there's no reason I'd need so. much. hemorrhoid cream. They didn't have a smaller tube, and I didn't have any dignity.
The next morning, I tried it out before class, and it really made a difference! Even my pledge sister / roommate (after she stopped laughing at me and telling all our sisters I had a tube of hemorrhoid cream) said it made my puffy eyes look more awake.

All you need to do is put the cream on your clean skin like you would an eye cream. Use a pea size amount for both eyes, and blend it into the skin with your ring finger. Then, apply your moisturizer and let it soak into your skin before you start on your primer and makeup.
Before adding cream.
Put on your "eye cream." Isn't this a flattering photo?!
5 minutes later
Still there, but big difference, right?
Next, apply your foundation if you're using any, then apply a warm-toned concealer under the eyes and blend with your ring finger. If my eyes look exhausted, I'll go over that layer of concealer with an illuminating concealer (Maybelline's works alright) to make the area look a little brighter. When you're done concealing, set with a fluffy brush and powder.
I used this technique in this picture from the formal, and it really made a difference! I had a 100 degree fever, and I looked fully rested! Thanks, Preparation H! Ha, never thought I'd say that...

Follow Me on Pinterest

Wednesday, July 18, 2012

Ten Realistic Tips for Staying Healthy in College

Pic from http://neelamings.blogspot.com/
Health issues are a rare concern for most college students, but when illnesses or injuries do occur, life gets a lot more difficult. Here are ten tips I learned from nursing school to stay healthy during the busy school year.

1. Keep your hands cleans!
Colds, the flu, and other bacteria are transferred through saliva (coughing, sneezing, laughing, etc) and contaminated surfaces, so when you come into contact with something with the bacteria or virus on it, you're at risk of getting sick.
Washing your hands with plain ol' soap and hot water washes most foreign bacteria from your hands, and using hand sanitizer with ethyl alcohol will kill influenza viruses. Here's a simple plan to follow: Clean your hands before you prepare or eat food, touch your face, or handle anything that goes near your face and mouth; and after using the restroom or being in a public place.

2. Don't share food or drinks.

3. Stay hydrated
If you lose just 2% of your body weight in fluid, you're suffering from dehydration, which makes your whole body's performance sluggish, including your immune system. For every pound of fluid you lose, replace it with 16 to 20oz water. Try to drink 64oz, or 2 quarts, a day. If it's hot out or you've been doing any strenuous activity, drink more.
When you're exercising, WebMD suggests you drink 20oz of water 2 hours before exercising, 10oz 15 minutes prior, and 8oz every 15 minutes during your workout. Keeping hydrated prevents injury, fatigue, heat exhaustion, and muscle cramps, and optimizes your performance.

4. Know what supplements to take
If you're prone to urinary tract infections (UTI's) when you get stressed out, avoid caffeine and take a cranberry supplement (cranberry keeps bacteria from sticking to the lining of your urinary tract), and be sure to drink plenty of water.
Vitamin C won't directly help your immune system, but it's essential for protecting your tissues, which can reduce your chance of getting a pathogen into your body.
New research shows that vitamin D improves your immune system, and can help prevent a multitude of cancers.
Some studies suggest that taking zinc supplements at the first sign of a cold can help reduce its duration  and severity

5. Go to bed earlier.
Sleep is the time when your body repairs itself and fights infections best. Try to get as close to 8 hours as you can. Listen to your body. If you're feeling drained, you might need to schedule more time for zzz's.

6. Relax and laugh more.
When you're stressed, physically or emotionally, your brain signals for an increase in a hormone called cortisol, which prepares you for times of adversity, and in the process, suppresses your immune system. Find healthy ways to deal with your stress. Get endorphins pumping with a hard workout, go on a date, have a night with your friends, do something that makes you happy. Anything that releases feel-good hormones instead of more cortisol.

7. Stay active
Studies have shown that walking for just 30 minutes a day reduces your risk of heart disease and other illnesses. Exercise also helps your body deal with stress by making it stronger and releasing endorphins, hormones that reduce pain and decrease feelings of depression and stress.  You don't have to try to look like a fitness model or bodybuilder to reap the benefits. If you're healthy, just aim for 5 to 6 hours of exercise a week (this includes walking to class).

8. Eat clean
You might have the kind of metabolism that allows you to eat a dozen donuts and not gain a pound, but  a bad diet will still hurt you. Diets that are based on processed, fried, high-fat, high-carb, sodium-loaded, and preservative-packed foods can increase vascular inflammation, blood pressure and cholesterol levels, and aggravate insulin resistance, which can cause diabetes. If your body is trying to deal with all the bad stuff you're already putting in your stomach, it won't have as many resources to pull from to fight infections. Here's a website of a diabetes foundation that gives great tips for eating healthier in college.

9. Practice safe sex
If you have chosen to be abstinent, good for you. You have less to worry about.
If you are sexually active, always always always use protection. Always. Condoms with a second contraceptive are the way to go, and never use a condom past its expiration date. Nothing ruins your day like finding out you have a sexually transmitted infection, especially something permanent. And nobody wants to get pregnant in the middle of college.

10. Seek help if you're depressed or overwhelmed.
Most colleges have a health center that offers counseling for most issues that college students face (counseling center for Purdue here). 1 in 4 people will struggle with some kind of mental illness in their lifetime, so you're not alone. You can feel better if you get help and seek support from your friends and family.

Stay healthy and good luck this coming semester!
Got any more tips or comments? Add them below!




Follow Me on Pinterest



Monday, July 16, 2012

Makeup Tips: Contouring

Picture from thefashionbombdaily.com
One of my friends asked make a post about how to contour with makeup. Foundation, especially in flash photography, can make a face look flat, but with a little bronzer and illuminator, you can add definition to your face by creating sculpted cheekbones and glowing skin.
I had a really hard time finding photos where the contouring/not contouring was obvious with a flash, but hopefully these two show the difference. The effect is most noticeable under the cheekbone and along the side of the nose.
Before contoured cheeks
After contouring and highlighting. 
I like to contour with an angled blush brush. I've found that natural hair versus synthetic deposits bronzer more evenly, giving it a more natural look.
To find the best bronzer for your face, look for a matte color that is two shades darker than your skin, and one shade darker if you have a very fair complexion. If you have a warm undertone to your skin, go with a gold-toned bronzer. If you have a cool undertone, find something that looks like it has a pinkish base.

To contour, you're first going to look at yourself in the mirror and press the insides of your cheeks to your teeth, making a "kissy face."
Angle Blush Brush
You should be able to see your cheek bones, as well as the shadow the hollowness beneath them creates. Next, load your angle brush with bronzer, tap off the excess, and follow the hollow under your cheekbone from under the apple of your cheek up to your temple, making a C shape around your temple and cheekbone. The short side of the angled brush should be pointing up toward your cheekbone.  Once you've contoured both cheekbones, lightly blend bronzer into your temples and hairline if you want your face to appear a little more angular, and the sides of the nose if you want a thinner looking bridge, or will be using flash photography. If the lines are too harsh, blend them lightly in circular motions with a big fluffy brush, like a kabuki brush.

Kabuki brush
The best highlighting tools and techniques depend on the formula that you're using. If you're using a pump or squeeze liquid (VS PRO has a good one), pump a very small amount on your hand, dip a cosmetic sponge into the highlighter, and lightly dab it along the highest point of your cheekbone; then use your finger to apply a small amount to the bridge of your nose and on the cupid's bow of your lips. Set liquid highlighter with shimmery powder or champagne-colored eyeshadow.
If you're using a liquid with a wand applicator (like Benefit High Beam), brush small dots of highlighter along your cheekbones, and blend in an upward circular motion with the pad of your thumb, then add very small dots of highlighter to the bridge of your nose and the cupid's bow and blend.
If you have oily skin or want to avoid a summer makeup meltdown, stick to a powder illuminator or shimmery nude eyeshadow. My current favorite highlighter is Physician's Formula Mineral Glow Pearls Powder Palette. It's great on it's own for a natural glow, or for setting liquid highlighters for a dewy finish. When I apply a shimmer powder or blush, I like to use a stippling brush with synthetic bristles, because it deposits the color lightly and slightly pixelates it, giving a more airbrushed effect. Brush the powder over your cheekbones, down your nose, and on the center of your forehead.

I hope you found this helpful! Stay beautiful!


Follow Me on Pinterest

Sunday, July 15, 2012

Fix Your Summer Hair Bummer

Like most girls, and some guys, too, I really hate managing my hair in humid weather. I've fought with my curly, rebellious mane for ten years, and have finally found some tricks that really work for summertime hair hangups.
Um, let's hope this was on purpose....
Problem: My hair is dry and frizzy
Solutions:
1. Olive Oil.
When used correctly, olive oil can make fried hair look healthy again. Too much, and it'll weigh you down. I like to leave it in wet hair for 20 minutes once every two weeks before I shampoo, and rub a dime-sized dab onto the driest parts on my hair to prevent further damage before I style my hair.
2. Argan Oil
I use Moroccan Oil before I style my hair to protect it from heat damage, smooth frizz, and nourish the cuticle.
3. Put down the blow drier.
Summer is all about letting your locks do their thing. Rock what your mamma gave ya! If you need something to help keep it in check, try making your own beach spray, or put damp hair in a high sock bun or braids overnight.
4. Rinse your hair with cold water.
It helps smooth the cuticle, making your hair look healthier. A cold rinse is also good for your skin!
5. Use a thick, creamy conditioner,
And leave it in for several minutes before rinsing.
6. Don't shampoo every day.
For most people, shampooing 2 to 3 times a week is more than enough.

Problem: Dull Hair
Solutions:
1.Baking Soda
I read about using baking soda to clean your hair here, and decided to put my own spin on it. Once a week, I'll mix baking soda with my regular shampoo, and scrub my scalp really well. It gets rid of any excess oil and product gunk I had lingering on my hair, making it smooth and shiny again! You can also add baking soda to a cream face cleanser for the best face scrub you've ever tried, for pennies to boot!
2. Apple Cider Vinegar
I know it smells horrendous, but rinsing your hair with vinegar helps get rid of buildup that makes hair dull. Random note: ACV can also help treat athlete's foot when used as a 20-minute foot soak.

Problem: I want sun-kissed waves!
Solution:
1. Lemons
Squeeze some lemon juice onto your hair and go out in the sun for 30 minutes. Lemon juice also makes a great natural brightening toner! Just make sure you dilute it before you put it on your face.
2. At Home Bleaching Mixes
These two recipes will get your hair golden in no time. If you have frizzy or curly hair, I suggest sticking with the olive oil and lemon juice mixture, since it won't be so hard on your hair.
3. A mixture of lemon juice and chamomile tea
combed through brown hair before going out in the sun helps bring out its golden tones.

Are there any other tips you've tried? Let me know below!


Follow Me on Pinterest

Welcome To My New Blog!

Welcome to Scrubs and Kaleidoscopes!

Let me start my blog by telling you a little bit about my life. I'm currently studying nursing and psychology at Purdue University. I live in a women's cooperative house with 18 active members, and also work as a student ambassador for my campus (so if you want a tour, I'd be ecstatic to give you one!). I am a sister to many, a daughter to some, a nuturer to all, a health and fitness nut, a girlfriend, a buddy, a dreamer, a musician, a stressed out student, and a total goofball.

Life is hectic, hard, unfair at times, and completely unpredictable; but like kaleidoscopes, we need a lot of light and little instability to make it become colorfully enchanting.
I hope that through this blog, I can help you see the color in your life by sharing my own experiences, pieces of advice, lessons I've learned, and the blessings God has given me. I want to make your life a little easier, and your day a little brighter!

In my future blog posts, I plan to focus on:
College life
Fashion and beauty
DIY projects
Life as a student nurse
Advice from a nursing/psychology student.
Healthy living
Family life
Relationships
Dealing with drama
....and how all of these aspects can come together to improve your own kaleidoscope life!

If you have a question you'd like me to help you with, just ask me, and I'll try to make a post about it! I can't wait to hear from you! :)
Follow Me on Pinterest