Howard Murad's Blog, page 34

Collagen Building Foods

Collagen is the foundation of healthy skin. It provides the natural support structure that gives skin strength and resilience. It helps our lips stay plump and prevents our cheeks from drooping into jowls. However, as we age, our body’s natural production of collagen decreases. Generally, the first signs of age-related collagen loss are fine lines, which can develop into wrinkles over time. Both men and women lose about one percent of their collagen per year after their 30th birthday. For women, however, this loss of collagen escalates significantly in the first five years after menopause.

To help combat this decline, here are nine collagen-boosting foods you can easily incorporate into your daily diet:

Fish: Omega-3 fatty acids create an ideal environment for collagen production. Find this nutrient in fish such as salmon and black cod.
Prunes: As free radicals attack the skin, they break down collagen. To combat free radical damage, eat antioxidant rich prunes. Eat five to six prunes daily for a great health boost.
Manuka Honey: This special honey from New Zealand has long been promoted for its special healing properties. Manuka Honey has been touted as helpful in the formation of strong collagen. Additionally, it is rich in antioxidants and has been traditionally used to help to reduce inflammation and breakouts.
Pineapple. Your body needs an ample amount of the mineral manganese for collagen production, especially when healing wounds. Pineapple is high in manganese and can help you achieve the recommended daily amount of 2.3 milligrams per day.
Turkey: Turkey contains carnosine, which research suggests may slow down the collagen damaging aging process called cross-linking. Cross-linking makes collagen stiff and less resilient. Eat turkey two to three times a week to help your skin snap back into shape.
Oranges: Your body uses Vitamin C to make collagen and elastin, proteins that help keep your skin firm. Get 75 – 90 milligrams of vitamin c daily for ideal collagen production.
Grapefruit: After age 50, it is recommended that you concentrate on a variety of fruits and vegetables to boost your vitamin c intake. Grapefruit is a great vitamin c-rich alternative to oranges.
Shellfish: Shellfish contains a concentrated amount of copper, an essential mineral the body uses to bind collagen and elastin for strong, healthy skin. Consume 0.9 milligram of copper a day to help boost healthy collagen and elastin production.
Tomatoes, pepper and beets. These red foods are an excellent source of lycopene, an antioxidant that boost skin’s own natural sun protection to help prevent collagen damage resulting from UV exposure.

While the body is constantly producing new collagen, since that production naturally decreases with age, adding collagen-boosting foods to your diet is a great way to encourage your body to produce as much as it can, no matter what your age.

It’s a smart step that can help keep skin healthy and supple.

Article by Howard Murad, M.D., FAAD, a world renowned skincare expert and founder of the Inclusive Health movement. L earn more about Dr. Murad.

Chocolate Mint Youth-Building Smoothie

Valentine’s Day is the inspiration for a season of romantic gestures, sweet gifts and chocolate so why not surprise a loved one or friend with a cocoa smoothie that’s as delicious as it is nutritious?

Here’s a recipe that is very easy to make and contains a terrific blend of nutrient-rich ingredients to help keep you and your sweetheart looking and feeling younger.

3 frozen Bananas

¼ cup Navitas Naturals Cacao Powder

2 teaspoons Navitas Naturals Maqui Powder

2 tablespoons (packed) fresh Mint Leaves, minced

2 Cups Vanilla Rice Milk

Blend all ingredients together. Makes 3 ½ cups.

And as I have said many times to my patients, one of the best ways to look and feel younger is to act younger. Enjoying a delicious comfort food such as this smoothie (which tastes almost like a milkshake) is certainly one nostalgic way to get in touch with your inner child and initiate a big smile.

Article by Howard Murad, M.D., FAAD, a world renowned skincare expert and founder of the Inclusive Health movement. L earn more about Dr. Murad.

Finding Time for Yourself as a Working Mom

By Jill Neil, Murad Working Parent

I’m sure any mother would agree that we would do just about anything for our children. It’s hard to put ourselves first when it’s our job to make sure our kids are not only cared for, but raised with love and encouragement. And for those of us who work full time and only see our kids a few waking hours each weekday, we want to spend as much time as possible with them outside of work because (even with the inevitable tantrums/fighting/whining) they are growing up so fast, we feel like we’re missing it.

So when Dr. Murad recommends we combat cell-damaging stress by carving out alone time to relax and focus on our passions, I never wonder WHAT I would do with that alone time; I wonder WHEN am I ever going to have time to do that? First of all, as a mother of two young kids, I’m never alone. Secondly, somebody always needs me – my kids, my husband, my employer, my friends or my family. I have obligations to these people in my life, especially the ones I’m raising and the ones who sign my paycheck, but I also know it is important that I find make time to take care of myself. We all should. After all, if we don’t take care of ourselves, how are we going to take care of those who depend on us?

Here are a few ideas for creating some “me time” in your busy schedule:

Make a deal with your spouse (or whoever you share kid duty with). You get Thursday nights for yoga, and he gets Saturday mornings for a bike ride. You get a weekend in Napa with your girlfriends, and he gets a weekend in Tahoe with the guys. Your partner will respect your “me time” much more when he gets his own as well. After all, you both need it!


Skip the birthday party for a pedicure. Kids invited to yet another birthday party? Have someone else take them while you sneak away for a mani/pedi.


Trade in the kids’ bath time once in a while for your own soak in the tub. Put them to bed 30 minutes early, add some essential oils to your bath, light some candles, pour a glass of wine and RELAX.


Create a pampering ritual for yourself – whether it’s a monthly massage during your lunch break or a weekly at-home facial after the kids go to bed. Make it part of your routine and DO IT.


Relish your alone time. Whether it’s a solo trip to Target or simply driving between school drop off and work, be mindful of this opportunity and browse a bit while you shop or turn off the car radio and enjoy the only minutes of silence you’ll have all day. Listen to your thoughts. Daydream. Breathe.

One last note. You should never feel guilty during your “me time.” If you do, that defeats the purpose. Make arrangements with your spouse and family ahead of time so they know this is YOUR time. After all, they will reap the benefits as well. You will return relaxed, recharged and ready to be a better mom, a better wife, a better employee…a better YOU!

Murad Employees: Early Bird or Night Owl?

Are you most alert and productive first thing in the morning? Or do you find yourself knocking things off your to-do list into the wee hours of the morning? We asked our fellow Murad employees which best describes their sleep schedules, and here are the results:

44%: Early Bird

56%: Night Owl

Which category do you fall into? If you’re having trouble falling asleep, Dr. Murad shares 5 tips for falling asleep when your body doesn’t seem to want to.

Taco-rific Spaghetti Squash Bake

Recently on the blog, we introduced you to our Director of Esthetic Education and Sales Sharon Boes. She loves cooking and baking and told us she is obsessed with this healthy recipe for spaghetti squash from Hungry-Girl.com. This recipe features spaghetti squash, not actual spaghetti noodles. We DARE you to be disappointed with this zesty, comfort-food creation!

MAKES 6 SERVINGS

Ingredients:

1 spaghetti squash (about 4.5 lbs.)

3/4 cup chopped bell pepper

1/2 cup chopped onion

12 oz. raw lean ground turkey

4 1/2 tsp. taco seasoning mix

1/2 cup frozen sweet corn kernels, thawed

1 cup shredded reduced-fat Mexican-blend cheese

1 cup chunky salsa

1/4 cup fat-free sour cream

Directions:

Preheat oven to 400 degrees.

Microwave squash for 3 to 4 minutes, until soft enough to cut. Halve lengthwise; scoop out and discard seeds. Fill a large baking pan with 1/2 an inch of water and place squash halves in the pan, with the cut sides down. Bake until tender, about 40 minutes.

Meanwhile, bring a large skillet sprayed with nonstick spray to medium-high heat. Stir in and cook bell pepper and onion until slightly softened and lightly browned, 6 to 8 minutes. Transfer cooked veggies to an extra-large bowl. Remove skillet from heat, re-spray, and return to medium-high heat. Add turkey and sprinkle with 1 1/2 tsp. of taco seasoning. Cook and crumble for 4 to 6 minutes, until fully cooked. Transfer turkey to the extra-large bowl. Add corn and 1/2 cup of cheese, and thoroughly stir.

Remove the pan with the baked squash from the oven, and reduce temperature to 350 degrees. Spray a 9″ X 13″ baking pan with nonstick spray.

Use a fork to scrape out squash strands. Place in a strainer to drain excess moisture. Blot dry, if needed. Transfer to the extra-large bowl, and sprinkle with 2 1/2 tsp. of taco seasoning. Thoroughly stir contents of the bowl.

In a medium bowl, combine salsa, sour cream, and remaining 1/2 tsp. of taco seasoning. Mix well. Add mixture to the extra-large bowl and thoroughly stir.

Transfer mixture to the baking pan and smooth out the top. Sprinkle with remaining 1/2 cup of cheese.

Bake until hot and bubbly, about 20 minutes. Enjoy!

Sharon Boe’s shares her finished product

 

5 Benefits of Exercising with a Buddy

Happy #FitnessFriday everyone! Today we’re talking about the benefits of having a workout buddy. When you agree to meet your friend at 4pm for a movie, you’ll be there, right? Because you made a commitment and you don’t want to let your friend down. The same idea can be applied to your fitness routine. If you have a workout buddy, you are much less likely to blow off exercising. Here are 5 reasons to start working out with a friend:

You’ll be way more motivated.

Don’t feel like exercising after that long day at work? It’s one thing to cancel plans with yourself but it’s quite another to cancel on your friend—someone who’s counting on you. It’s all about accountability! Plus, when you work out with a friend, you’ll be less likely to quit early.
Your workouts will be more fun.

The treadmill can get pretty lonely and boring. The buddy system keeps boredom away and makes the time pass quickly. If you go for a walk by yourself, are you counting the minutes until it’s over? With a partner, time will fly because you’re chatting and having fun.
You’ll work out harder.

When you’re working out with someone else, the intensity will likely be higher than when you’re alone. Nothing wrong with a little healthy competition! One tip when picking your partner: be sure your fitness levels are similar. If you’re on the same general level, you can really push each other.
You’ll make a connection. In Dr. Murad’s new book Conquering Cultural Stress: The Ultimate Guide to Anti-Aging and Happiness , he talks about the importance of connections and friendship to fight illness and depression, to improve health and fitness, and to slow aging.
You can split the cost of a personal trainer.

Just like sharing a cab or a large salad, the math is on our side when we split stuff. Most personal trainers (at a gym, a park or your living room) are willing to split the cost of a session if you want to work out with a friend.

10 Quick and Easy Tips to Promote Healthy Snacking

Keep this list handy so you can whip up some healthy, delicious, water-rich munchies whenever you find yourself reaching for a snack. Get in the habit of having these items in your fridge and pantry so you can “eat your water,” strengthen your cells, and boost your energy. All these items are available at any grocery store, and each “tip” takes less than 5 minutes to make.

Flavored water.

For a refreshing treat, add frozen fruit (raspberries, mango, blueberries, watermelon) to your water for extra flavor and nutrition. Or, make your own “spa water” by adding lemon and cucumber slices to your water.
Frozen bananas.

Peel a few bananas and freeze them whole to add to smoothies. Or try this: put the frozen bananas in the food processor for a creamy frozen yogurt/custard-type treat.
Avocado.

Smear this on your sandwich bread instead of mayonnaise. Or smash and spread avocado on a piece of toast for a morning pick-me-up. The heart-healthy monounsaturated fat increases satiety.
Frozen grapes.

These are perfect if you have a sweet tooth. Nature’s candy! The grapes almost get a creamy inner consistency when frozen.
Cucumber.

These water-rich veggies are a perfect snack or side to any meal. Try combining cucumber slices, lemon juice, olive oil, salt and pepper with chili powder on top!
Yogurt parfait.

Mix Greek yogurt, granola and berries for a delicious and filling snack.
Almonds.

Nutritionists say eating 1.5 ounces of almonds daily can reduce your risk of heart disease and diabetes.
Veggies and hummus.

Dip cucumber slices, baby carrots and/or celery sticks in hummus.
Apple and nut butter.

Slice up an apple and dip it in your favorite nut butter.
Lettuce wrap instead of tortilla/bread.

Replace tortillas and bread with lettuce anytime you’re making tacos, wraps or sandwiches.

We hope you’ll try some of our healthy snack suggestions to help you look, live and feel #BetterEveryDay. Read why “eating your water” is so important in a post by Dr. Murad. Additionally, check out this handy reference chart we put together that has ideas on how you can quickly make better daily decisions.

Pamper Your Pout: 6 Fun Facts About Your Lovely Lips

Lips are amazing. Without them we couldn’t talk or eat. And forget about kissing and whistling. Like your favorite pair of skinny jeans, you can dress them up or dress them down with the perfect shade of lipstick or gloss. We’ve discovered six other interesting facts about lips.

Did you know…

Humans are the only animal species with a “vermilion border.”

Many animal species have lips, of course. But only human lips have a distinct border between the pink part and the surrounding skin.
You’ve got some nerve.

Your lips are densely packed with nerve endings and neurons, making them very sensitive to pressure, temperature and other stimulations. This is one of the reasons kissing is so much fun!
It takes a lot of muscle to “pucker up.”

To pucker up for a kiss, you have to contract your orbicularis oris muscle. Scientists used to think the orbicularis oris was a single muscle inside the lips. But now we know it’s actually a complex of four muscles.
Red lips can make you rich.

In a recent study from France, sociologists showed that waitresses who wear red lipstick earn bigger tips (though only from male customers).
Lips don’t sweat.

Why? Because they don’t have sweat glands. Since sweat glands also help keep the skin moisturized, that means lips tend to dry out faster than other areas of the body.
Lips get thinner as you age.

Lips get their shape in part from collagen. But as we age, the body produces less of this critical protein, and the lips start to lose their plumpness.

If your kisser needs a little boost, check out our brand new lip product Murad Rapid Collagen Infusion for Lips. It’s a clear, lightweight, anti-aging lip treatment serum that revitalizes lips and visibly improves the appearance of lip lines in as little as one week. Its exclusive formula will give you fuller-looking, more youthful-looking lips. It’s great under lipstick, gloss or balm.

If dry, chapped lips are the problem, also try our Soothing Skin and Lip Care. This healing salve hydrates and locks in long-lasting moisture to relieve dry, chapped skin on contact.

Write Yourself a Love Letter

Dear Self,

They way you handled that issue at the office today was so well thought out. And, your hair looked beautiful today too. I’m proud of you for setting some YOU time aside to read a book and soak in the bath. And you even took the time to make that delicious vegetable frittata you’ve been wanting to try. I want to acknowledge you for making a good choice for your health. Self, I know I don’t tell you enough how much I love you, but I do. As a matter of fact, you are my favorite person in the whole world! Keep up the good work and remember that you are loved and you are worthy!

 Love, Me

This may sound silly to some, but what if I told you that scientific research has shown that loving yourself – and letting yourself know it – can help increase your satisfaction in life, achieve your health goals, reduce depression and anxiety, diminish procrastination, and help you bounce back from challenging times? Writing yourself a love letter is, in fact, not silly at all – it’s a wonderful exercise in reminding yourself that you are your top priority.

We rarely give ourselves the credit we deserve. And, often we spend exponentially more time focused on helping or pleasing others, while ignoring our own needs. Making yourself a priority is important – and many people find it challenging. That’s why putting it down in writing is a good way to keep yourself on track.

During this February season of love, valentines and sweethearts, it’s popular to wax poetic about how much you care for loved ones. That’s fine, but too often we leave ourselves out of the equation.

So I challenge you – every night this week before bed, write down yourself a little love letter. Maybe it’s just one sentence. Let yourself know how much you value something you did today or some quality you are proud of. Whatever it is that you value about yourself, write it down and reaffirm it.

At the end of the week, how do you feel about yourself? Let me know in the comments. And remember, you are loved and you are worthy!

Article by Howard Murad, M.D., FAAD, a world renowned skincare expert and founder of the Inclusive Health movement. Click here to learn more about Dr. Murad.

The post Write Yourself a Love Letter appeared first on Face Forward.

Introducing Rapid Collagen Infusion for Lips

When it comes to skincare treatments, lips are often overlooked—even though they are as exposed and vulnerable to aging as any other part of our face. Age related decline in collagen can cause lips and the skin around them to thin and wrinkle. Few things age the face as dramatically as persistent lip lines. To make it easier to give your lips the treatment they deserve, we’ve created a new kind of targeted care for lips based upon the breakthrough technology that powers our enormously popular Rapid Collagen Infusion.

This new product is suitable for all skin types and is now available for purchase on Murad.com.

Purchase Rapid Collagen Infusion for Lips

For more information about how Murad’s Rapid Collagen Infusion technology works, our VP of Product Development, Jeff Murad explains. Check back here often for more skincare tips as well as tips and tricks to keep your entire body healthy from the inside out.

The post Introducing Rapid Collagen Infusion for Lips appeared first on Face Forward.