beauty cosmopolite

A Beautifying Beverage With Antioxidant-Power

 

Hi all, hope you're well! There's been a bit of a slow-down with summer posting as I've been working on some (exciting!) projects... But I wanted to get to a question someone asked me about summer-beverage options. She said she's "addicted to iced-coffees" when the weather is hot, even though she "knows these aren't the best" for her -- and was wondering if switching to iced-tea would be a better choice. 

So, the short answer is that tea is a far superior choice to coffee (coffee is basically an anti-beauty-brew -- but that's a topic for a future post!) But to get real benefits from iced-tea, you want to go for the really good stuff. Typically, iced tea is made from regular black tea and loads of sugar -- all that pro-inflammatory, wrinkle-causing sugar detracts from the health benefits of tea.

I suggest upgrading to green iced-tea -- sweetened with stevia! Black tea is fine too, but because green tea is less-processed, it has greater antioxidant power. The polyphenols (antioxidants) in tea will fight free radicals (and help protect you from UV damage), lower inflammation, and aid in fat metabolism, among other benefits!

There is some research that says tea rehydrates as well as water. Even so, it's best to keep tea-drinking to no more than three cups a day, as tea contains caffeine, which is a stimulant. An interesting note, though -- a study published in the American Journal of Clinical Nutrition showed that caffeine from tea contains theanine, a protein which will offset some of the usual detrimental effects of caffeine found in other sources like coffee! 

To make green iced-tea, simply brew some green tea, adding about 50 percent more of the leaves or tea bags than you normally would for a regular pot of tea. Steep according to directions (don't over-steep, as this will make the tea bitter). Once it's cool, add some lemon if you'd like, for even more antioxidant power, and then sweeten to taste with stevia. Some fresh mint is nice, too. Voila -- a refreshing and beautifying summer drink!

Barefoot for Beauty and Health

Tai Chi done barefoot to encourage healing energy flow from earth to body.

Hi all! Following my post on smoothing away calluses, someone mentioned to me that her favourite way of doing so was walking barefoot on the beach. Agreed! I love going for long, barefoot walks on the beach whenever I get a chance -- it's great exercise for feet and legs, and feels amazing. And apparently, when we do this, we are getting a lot more than just a foot-polish. 

According to Clint Ober, author of Earthing: The Most Important Health Discovery Ever?, walking barefoot on natural ground surfaces allows us to achieve a grounding effect through the transfer of the earth's free electrons. Apparently, scientific studies have shown that when we are barefoot on the earth (as many would claim we were always intended to be), we gain potent health benefits, including a significant reduction in bodily inflammation. (And as we know, inflammation is a root cause of aging and disease, so it's important to do everything we can to minimize this!)

The idea is to walk in a park or on the beach or somewhere else barefoot-friendly for about an hour and 20 minutes. Research has apparently showed that after this amount of time, people's blood profiles changed and improved. According to an interview on this topic, Lance Armstrong incorporated this technology in his Tour de France training. 

I haven't read this book and don't know a lot about its theory. But I am familiar with the idea of "grounding" and the transfer of energy from earth to body from a Traditional Chinese Medicine perspective. This concept plays an important role in Qi Gong and Tai Chi, both traditional methods of healing energy-work (that's why you'll see barefoot Tai Chi practitioners in the park!) It's interesting that science has now "discovered" a form of healing power employed in traditional medicine for thousands of years! :)

So -- now's the perfect time of year to kick off those shoes, feel the freedom of going barefoot, and enjoy a regenerating and beautifying walk or run! Have fun, everyone! 

Eat Your Way to a Tan?

 

Hi all, hope you had a 'sunny' weekend, regardless of the weather in your part of the world! It continues to be more like fall than summer where I am (summer clothes still in the closet and I'm sitting here in a big sweater!) so I figured now would be a good time to answer a reader question on "tanning" with foods instead of sunshine. :)

The reader wrote that she heard something about being able to achieve a golden, tanned look just from eating an abundance of certain vegetables like carrots. "If this is true," she wrote, "it would make me so happy because I'm so pale and I'd love to have some color... Should I start drinking big glasses of carrot juice everyday?"

I'm guessing what the reader heard was related to a recent study out of Bristol University. According to news reports, a scientist conducted a study with "before and after" photos of people who consumed a diet rich in orange and green fruits and vegetables. Volunteers viewing these photos preferred the "golden glow" produced in the skin when a diet high in produce was eaten -- and they also preferred this healthy-diet-related look over sun-tanned faces.

The key was the carotenoids -- pigments found in a wide range of plant foods. The full details of the study have yet to be released, but it appears from news reports that there may have been a focus on beta carotene found in orange fruits and vegetables like, yes, carrots!

But in answer to the reader's question, I wouldn't go crazy with carrot juices. First, carrots are really high in sugar, so while they can have a place in a healthy, beautifying diet, you don't want to consume copious amounts of them, especially in concentrated juice form. Second, if you eat too many carrots (or other orange and yellow foods that contain beta carotene like pumpkin, etc.) you could go beyond a lovely golden-glow to an actual yellowing of the skin (you'd notice this especially on your palms and soles of the feet). That yellowing would fade as soon as you backed off from the beta carotene-rich foods.

A produce-rich diet is critical for beautiful, glowing skin -- and it's healthier (and more fun!) to eat a variety of them. Include lots of different colours -- from green leafy vegetables to purple cabbage to red tomatoes to blueberries and blackberries to white daikon radish, and more. I especially like dark green vegetables -- they are loaded with nutrients and have a high water content which promotes blood circulation for healthy skin tone. I generally aim to eat enough dark greens to equal about one head of romaine lettuce a day -- in addition to other veggies and some fruits.

And remember that eating plenty of nutrient-dense produce will also help boost your skin's natural defense against UV rays!

Thanks to the reader above for the great (and timely) question. See you soon, everyone!

Vitamin D for Health and Beauty

 

Nature intended us to enjoy sunshine (in moderate amounts)!

Hi all, hope you had a great weekend! For a while, it looked like summer was finally arriving in my part of the world -- so I took the opportunity to enjoy some sun and start storing up some vitamin D!

You've likely been hearing a lot about the importance of vitamin D lately. More and more research is showing how critical this vitamin (or more accurately, hormone) is to our health. And studies are also showing that vitamin D deficiency has reached epidemic proportions (an estimated 3 out of 4 Americans are deficient!) in industrialized countries where we tend to work indoors, and more importantly, have been taught to fear the sun.

This is serious news because vitamin D is instrumental in protecting us from all major diseases, including:

• cancer (a few quick stats -- it's estimated now that hundreds of thousands of cancer incidences throughout the world could be prevented with adequate vitamin D; a study in the American Journal of Clinical Medicine noted that women who ingested 1,100 IUs of vitamin D reduced their cancer risk by 70%; a University of Toronto study showed that breast cancer is more apt to spread in women with low levels of vitamin D)
• diabetes (vitamin D helps regulate blood sugar levels)
• osteoporosis (vitamin D is essential for absorbing calcium and bone mineralization)
• infectious diseases like flus and more

So what to do when we've been told for so long to avoid the sun and slather on sunscreen everyday? You can get a limited amount of vitamin D from food sources like wild salmon, but even if you ate salmon everyday, you would still need more. You can also take supplements, which can be very helpful for people who must avoid the sun for any reason, for those who live in less-sunny climates, and for those who are deficient and need to boost their levels. (Ask your doctor for the 25 hydroxy D blood test to check your vitamin D levels).  

If you choose supplements, always look for D3 which your body is able to use much more effectively than the D2 form. (And take it with a fat-containing meal for proper absorption). Many health professionals are recommending between 1,000 and 2,000 IU a day -- and some people need much more if they are severely deficient. It's best to check with your doctor if you're thinking about higher dosages, because overdosing on too much vitamin D in supplement form is possible.

However, it is not possible to overdose on vitamin D from sunshine -- which is just one reason why sunshine is the best way to get this critical nutrient! Vitamin D is produced when the UV-B rays from the sun interact with the cholesterol in skin -- your skin must be bare and sunscreen-free, as sunscreen blocks vitamin D synthesis. (Regular readers know I'm not a fan of sunscreen on a daily basis anyway, but that's another post!)

The amount of time you need in the sun depends on a variety of factors. Lighter skinned people need less time and darker skinned people more (the darker your skin, the longer it take UV-B rays to adequately penetrate). For most people, getting between 5 minutes (if you have very fair skin prone to burning) to 20 minutes (if you have darker skin that tans easily) about 2 or 3 times a week can be used as a very general guideline. I opt for sun on legs and arms, but protect the more vulnerable face area with a hat!

And remember that if you live above 35 degrees north latitude or below 35 degrees south, you won't produce vitamin D from sunlight in the winter months, and your body will depend on the vitamin D you created in the summer. (If you don't know your latitude, just google the area where you live and 'latitude'). Start off your spring/summer sun exposure slowly and prudently -- the important thing is to avoid dangerous sunburns!

There are charts that will help you determine the exact amount of sun you need for optimum vitamin D production, such as those in Dr. Michael F. Holick's book, The Vitamin D Solution: A 3-Step Strategy to Cure Our Most Common Health Problem. Dr. Holick is one of the world's foremost experts on vitamin D, and his talk is well worth checking out!

In the meantime, remember that nature intended us for sunshine! It plays a vital role in our well-being when we enjoy it safely and in moderation. Happy summer, everyone!

8 Ways to "Reduce" for Increased Health and Beauty

Reducing the amount of time indoors, and spending more time outdoors doing activities you love, is one way to enhance beauty! 

Hi everyone -- hope you all enjoyed an inspiring Earth Day! Everywhere I went, I saw messages about Reducing -- and it made me think about how that message can be applied very effectively to our own beauty routines. I've always believed that, in many instances, less is more when it comes to beauty. Sometimes the less we "do" to ourselves, the better we look and feel! During my travels in Asia, I met a lot of local people and was struck by their glowing complexions, shiny hair, and healthy physiques. Many of these people, simply due to lack of means, did not have the option of indulging in much of what we take for granted in the West, whether it be skin and body products, cosmetics, gym memberships, fancy dietary supplements, and lots more.

So, I'm not going to suggest that we should think about giving up some of the truly beneficial beauty and health tools that so many of us are fortunate to have access to! I'm as much of a consumer as the next person and there are definitely things I wouldn't want to do without. But I think we can tend to over-expose and over-indulge ourselves, simply because we enjoy such abundance -- often to the detriment of our beauty and health. On that note, here are a few things I thought of to Reduce when it comes to beauty -- that will, in turn, benefit the environment, our wallets, and most of all, ourselves!

REDUCE:

1. the amount of personal care products you use. I was in someone's bathroom recently and their entire counter was filled with products -- cleansers, exfoliators, toners, moisturizers, sunscreen, night cream, neck cream, eye cream, serums, zit-zappers... This woman used all these products on a regular basis in an attempt to improve her skin, but, as she told me, her skin never felt "right". And no wonder -- all these products were "confusing" her poor skin! Our skin has its own abilities to cleanse, lubricate, protect and repair itself. Assaulting it with tons of products, especially ones with toxic ingredients, seriously impairs that natural ability.
2. personal care product ingredients. If you see a long list of unpronounceable, unrecognizable ingredients on your cosmetic labels, chances are there are things in there that you don't want on your skin. When it comes to skin care, a few high quality, natural ingredients can be so much more beneficial to your skin than an abundance of cheap, synthetic ingredients, no matter what they promise to "do". At the very least, avoid anything that contains parabens and phthalates. 
3. make-up. I'm not anti-make-up, but my personal opinion is that less is definitely more in this area. Most of us tend to look fresher and prettier without a lot of make-up. But aside from the aesthetics issue, it's important to remember that skin is meant to BREATHE. In fact, nature always intended that our skin be bare so that it can perform its natural functions and receive and produce important nutrients like vitamin D. If the thought of going "bare" freaks you out, think about trying one day a week with no make-up (that includes "natural" make-up like mineral make-up). You may find that you start feeling more comfortable about gradually paring down your make-up routine.
4. indoor workout activities. I hear a lot of people complaining about going to the gym -- they hate the expensive memberships; the hassle of driving there and finding parking; waiting in line for equipment; and just the lack of pleasure from being in a stuffy, sweaty, stinky environment. I'm not knocking gyms or any other workout establishment (I love my indoor yoga classes, after all!) but I suggest looking at ways to spend less time indoors and more outside, especially now that spring has arrived in many parts of the world! I believe that spending time outside in nature, moving our bodies and breathing in fresh air, is essential for our well-being. Taking in external beauty through all our senses truly enhances our own beauty.
5. hot water showers. I've said this before, but it bears repeating (if only to remind myself!) that long, hot showers really dry out the skin. Just think how much your skin, wallet, and the environment will thank you for reducing time spent in the shower!
6. shampooing. That "lather, rinse, repeat" idea is just a marketing tool to get you to use more shampoo. So is the idea of shampooing every day. Over-shampooing strips the scalp and hair, causing you to need more conditioner to replace what was stripped...an unhappy cycle. Over-shampooing impairs your scalp's ability to produce, in a balanced way, the natural oils necessary for shiny, healthy hair.
7. food wastage, especially when that food can be used for some fabulously effective beauty treatments! I thought of this because the other day a friend of mine was going to toss some bananas that had gone brown-ish and mushy. I don't blame her -- I don't like to eat mushy bananas either -- but these were the PERFECT texture for a banana facial mask! Think about ways you can use various foods that might have gone past the stage where they're palatable for eating -- but are great for masks and other beauty uses. I've posted some recipes in the past and will continue to post more!
8. time on the computer and in front of the tv. First, too much time in front of either is very detrimental to our eyes. Like our bodies, our eyes are meant to move, something they don't naturally do when staring at a small screen. Second, the more time away from the computer and tv, the more time we have to spend nurturing ourselves, whether it be pampering beauty treatments, or going outside for a walk, or spending time with people who make us feel great, or all those other things we often feel like we just don't have the time for in our busy schedules.

Okay, I know there a lot more things I could add, but this is just a start. If you have any ideas on ways to Reduce when it comes to beauty and health, I'd love to hear them! 

Getting in Touch with Your Inner-Princess -- Indonesian-Style

Making Jamu, a traditional Indonesian beauty-and-health tonic.

Hi all -- and thanks to those who sent me feedback on your experimentations with turmeric! So, a few people didn't like the taste, which I totally understand -- the earthy, pungent flavour can take some getting used to. (That gives me an idea to do a future post on incorporating different flavours into our diet, as in the West we're generally more accustomed to "salty" and "sweet" flavours, and not so much to other important ones like "bitter" or "pungent").

Anyway, back to turmeric, one reader asked me if she could just take turmeric pills (there are some good ones out on the market) -- which you absolutely can! But, as always, I find that nothing compares to the real stuff, and you may want to continue doing some experimenting with fresh turmeric root. With that in mind, following is a recipe that uses fresh turmeric and ginger -- and to balance out those sharp flavours, it includes sweet honey and tamarind, along with refreshing lime -- yum! 

This drink is actually a traditional Indonesian tonic, known as 'Jamu'. The ancient tradition of Jamu -- which, simply put, is herbal medicine -- is part of the Indonesian holistic approach to inner and outer health and beauty. Top-secret Jamu recipes were refined in the royal courts where pampered princesses were treated to daily herbal tonics as an important part of their beauty routines. Today, Jamu continues to play a strong role in Indonesian culture and is used to prevent or treat a variety of health and beauty issues -- and many Indonesian women attribute their soft, radiant skin to regular use of Jamu. 

I did notice a lot of Indonesian people, both young and old, with gorgeous, glowing complexions -- maybe turmeric, a popular ingredient in Jamu, had something to do with it! On that note, here's the recipe for the Aromatic Turmeric and Ginger Jamu. Measurements are approximate (I usually try to go more by taste than measurements) -- experiment and see what works for you. Bottoms up, and here's to getting in touch with your inner-princess, Indonesian-style!

• 100 grams turmeric
• 15 grams ginger
• 30 grams tamarind (this delicious, tropical fruit is getting easier to find these days in Western markets, even conventional ones)
• 50 grams honey
• 10 grams lime
• 5 grams salt
• 200 ml boiling water

Grate the turmeric and ginger. Place all ingredients (except the water) in a mortar and mash very well with a pestle. Put the mixture in a heat-proof bowl or saucepan and pour in the boiling water. Cover and let steep for 5 minutes. Strain well. Drink hot or cold!

Turmeric: the Golden Beauty Spice

 

Hi all -- hope you had a lovely Easter weekend!

Further to my last post, lest you think I spent all my time away blissfully spa-ing, I was, in fact, also getting down and dirty with my beauty research -- literally. I spent a lot of time on the beautiful island of Bali, which is an amazing place for herbal study, as Indonesia is home to an estimated 30,000 species of tropical plants out of the 40,000 in the world! Many of these incredible plants are used for specific beauty and health purposes.

So -- does it make me a geek to admit that I was thrilled when I came face to face with a turmeric plant? Turmeric is one of my favourite beauty-and-health spices, something I've used regularly for years! Even though turmeric (which is related to ginger) isn't native to my part of the world, I'm lucky to have access to imported turmeric root. However, even if you can't get the actual turmeric root where you live, these days you can easily find ground, dried turmeric spice at any high-end health food store. It's not as potent as fresh turmeric, obviously, but it still has beneficial properties -- just be sure to go for the organic, non-irradiated spice (as with any dried spice you purchase).

Turmeric has been used for thousands of years in Asia; for example, Ayurvedic medicine and Indonesian "Jamu" holistic herbal medicine (more on Jamu in a later post) use it extensively for skin beauty and internal health. But no matter where you live, you've probably heard a lot about turmeric, as more and more potent health benefits are being scientifically recognized in the West. Here are just some of the benefits turmeric is known for.

• The curcumin that gives turmeric its gorgeous deep-golden-yellow colour, is an antioxidant, anticancer, anti-inflammatory polyphenol.
• The antioxidants in turmeric (perhaps stronger than vitamins E and C) help boost immunity and provide other anti-aging effects. (And from an anti-aging point of view, turmeric works at a cellular level, "capturing" free radicals that cause damage.)
• The powerful anti-inflammatory properties make turmeric an excellent wrinkle-and-sag fighter (amongst other things)!
• The curcuminoids in turmeric can aid in blood, liver and detoxification functions, which helps to maintain and promote the suppleness and elasticity of skin.
• Turmeric can help improve digestion, which is critical for skin health.
• Studies are showing that turmeric appears to have superior results to many pharmaceuticals in helping to ease or prevent certain chronic diseases ranging from arthritis to Alzheimer's to cancer -- with no ill side-effects.
• Studies are also showing that people who have liberal amounts of turmeric in their diets have lower rates of breast, prostate, lung and colon cancers.
• Studies have shown that elderly villagers in India, who include turmeric with almost every meal, have the lowest incidences of Alzheimer's in the world!

Traditionally, turmeric is used as a cooking spice -- you'll find it in Indian curries (and it's what gives American mustard its bright yellow colour). In Bali, it seemed that it was incorporated into almost every dish (even the bread buns at our hotel were golden yellow with the addition of turmeric). At home, I'll throw it into drinks and various dishes; it has a distinctive, pungent flavour that I personally like. If you haven't already, I encourage you to try experimenting with this amazing spice!* (And in my next post, I'll give you a beauty-drink recipe that you can try!)

*Important note: If you are pregnant, have gallstones, or bile duct issues, please check with your doctor before using turmeric. If you experience any stomach upset or other symptoms (this is rare, but it can happen), stop using turmeric and consult your doctor. As always, listen to your body -- not everything is right for everyone!

Shirodhara for Blissful Beauty

 

Hi everyone -- I hope you're all doing well! I'm back from my travels and had a fantastic time. I love going to Asia for so many reasons -- one being that traditional Asian beauty philosophy resonates with my own. Beauty is seen as a holistic concept that stems from a healthy and balanced body, mind and spirit. And -- harsh, punishing skin care, diet, and exercise regimes are eschewed in favour of those that truly nourish, inside as well as out -- yay!

I did a lot of beauty research there for a new project I'm working on -- some of that "work" involved spending time in spas, something I don't normally do when I'm in the West. The spa culture in Asia typically focuses on prevention and rejuvenation from a natural (as opposed to clinical) viewpoint. One of my favourite treatments was Shirodhara. Basically, Shirodhara involves having a continuous stream of warm, specially blended oil drizzled all over your forehead and scalp -- doesn't that sound great? ;)

Actually, it was sublime. Shirodhara, an Ayurvedic treatment thousands of years old, is designed to bring your mind and body into a state of deep relaxation. Oils are softly poured onto what some ancient traditions refer to as the "third eye" area (the acupressure point is right above the bridge of the nose between the eyebrows).

Shirodhara is said to have many benefits. For example, it apparently helps ease tension and stress and their effects on the nervous system; reduces problems like headaches, depression, anxiety; relieves eye, ear, nose and throat imbalances; strengthens hair follicles and nourishes hair; improves complexion for a radiant glow; and helps with insomnia. (Perhaps the insomnia relief is due to what some believe is the third-eye's relation to the pineal gland in our brain, which produces melatonin).

So -- I can't speak for all those benefits, but I have to say I did feel "glowy" afterward, and my hair was soft and moisturized from all that wonderful oil (it did take a couple of shampoos to really get it all out, though!) And I had an especially deep sleep that night after my treatment. And most important, the treatment was incredibly, blissfully relaxing. And relaxation is the REAL secret to beauty (will write more on this in later posts!)

Shirodhara is becoming more popular in the West these days, so depending on where you live, you may be able to find this treatment at one of your local spas (this is not a do-it-yourself thing). If you can, I definitely recommend treating yourself!

Off to Asia for Beauty-Research!

Eat lightly when you fly so that you look and feel your best when you land! 

Hi all! I'm heading off to Asia where I'll be doing some beauty research -- I'm so excited! I won't be posting for the next few weeks -- but I'll have lots to share with you when I'm back! In the meantime, if you haven't already, you may want to sign up for my RSS feed or email subscription -- that's the easiest way to automatically receive each new updated post.

I'm racing off to the airport, but before I sign off, someone asked me for my number one beauty-tip when flying. It's definitely this: eat lightly. Your body goes through a lot when air traveling, dealing with radiation, time changes, recycled air, germs, and more. You don't want to expend a lot of energy digesting food when your body needs its resources to deal with everything else. Light, easily digestible food before a flight is best. Just another reason to avoid that lifeless, processed plane-food!  I'm bringing a few healthy snacks, and of course will be drinking lots and lots of water as the air is very dry on planes (luckily, I'll be arriving to some lovely, humid weather!)

See you in a few weeks! :)

7 Quick Tips to Keep Looking and Feeling Good During Busy Times

Simple things can make a big difference when you're extra-busy and extra-tired!

Hi everyone! Some of you have noticed a bit of a break between my last post -- I've been on the road again. It's been a busy time and I'm also getting ready for an exciting trip that I'll be filling you in on. My regular routines have been turned upside down (a little challenging for someone like me who likes her routines!) -- and I haven't been able to devote much time to one of my most valued beauty "musts", which is sleep... The other night, I was lucky to get two hours in before I had to jump on a plane! :)

Even though things are a bit crazy (in a good way) right now, there are some simple yet beneficial things for which I make time, no matter what my schedule. These little things help keep me feeling as healthy and energetic as possible -- and (hopefully) looking as fresh as possible despite having lots more to do and a lot less sleep!

Morning lemon-water. This is the way I usually start off my morning, even when I have to race on with my day. I squeeze half or a whole lemon into a glass of warm (never cold) water. At the risk of sounding cliche-ish, it truly is like starting off the day with a glass of sunshine!  It hydrates, detoxifies, alkalizes, is great for the metabolism, and provides an instant shot of vitamin C and other important beauty-nutrients!

Astragalus. This is one of my favourite immune-boosting herbs. It has a long history of use in China for strengthening the immune system, and preventing colds and other illnesses. When I'm extra-busy, traveling, not getting enough sleep, or feeling tired and run-down, I take astragalus as a precaution. I recommend the liquid form, which you can easily find at any health food store.

Vitamins and other supplements. I always prefer to get my nutrients via real food -- so much better than a pill! But let's face it, we can't always eat optimally, especially when we're traveling or our lives are extra-busy. While no vitamin pill can ever make up for a less-than-healthy lifestyle, I believe that high quality supplements can have a place in our overall beauty and health regimes. A good food-based (avoid synthetic-based) multi-vitamin, for example, can be great "insurance". And when I'm not getting my regular intake of green vegetables, I will take a green-food drink powder. Fresh vegetables are always the best choice (especially when you're going full-force and your body needs as much support as it can get!) -- but in a pinch, green-drinks can be really helpful!

Mini-nutrition options. Even when I don't have time to prepare food and have to eat on the run, I grab something like an apple and a handful of nuts, for example, instead of a chocolate-bar or bag of chips from the vending machine that will end up depleting my energy levels even further.

Mini-rest-and-rejuvenation breaks. Nothing can replace deep, uninterrupted sleep, but it's amazing how refreshing it can be to take little mini-breaks. I'll lie down and close my eyes for five minutes and let everything "fall away" from my mind as I focus on deep, slow breathing. This helps to achieve that wonderful balance of feeling relaxed and energized at the same time!

Mini-exercise breaks. Needless to say, when your routine is disrupted, it seems like exercise is one of the first things to go. But it really doesn't need to be an "all-or-nothing" thing when it comes to exercising. Moving your body regularly is incredibly important for health and beauty. Even when super-busy, I try to make a point of taking mini-breaks to stretch, do a few yoga moves, or run up the stairs, for example. And no matter what, I make a point of getting fresh air everyday, no matter what the weather or my schedule. Even something as small as a 15-minute brisk walk outside can make a big difference in how you feel and look! 

And finally, my last tip would have to be... don't sweat it! :)  Worrying about temporarily not sleeping or eating well or exercising enough, is likely worse for your looks and well-being than the effects of any of these things. In the big picture, if you're caring for yourself well for the most part, you've created a great foundation for those times when everything needs to give a little!