Howard Murad's Blog, page 38

9 Tips for Working Out Even When You Don’t Feel Like It

Happy last #FitnessFriday of 2014 everyone! No one ever said exercise was easy, but the truth is, working up a sweat is essential to your overall health and well-being. Making time for fitness is one of the most important gifts you can give yourself.

Here are 9 simple tips for beating the workout blues:

1. Do something you enjoy

If you love it, you’ll do it. So what do you enjoy? Exercising with a friend or on your own? Do you like being outdoors or in a controlled environment? Do you need variety or do you like the familiar? Keep trying different forms of exercise until you find something you enjoy.

2. Start slowly

If you’re new to exercise, or starting again after a long period of inactivity, there’s no need to go all-out right away. If you go too hard too soon, the post-workout soreness may end up reinforcing any negative beliefs you may have about exercise. Take it easy at the beginning. Be gentle with yourself, and remember to acknowledge your accomplishments.

3. Make it a habit

What do fit people have in common? They exercise regularly and consistently. So make it your priority to establish the habit first; you can concentrate on increasing your level of fitness later. Put your workouts into your calendar, just like doctor’s appointments, and aim to hit the goal every week.

4. Don’t expect a quick fix

One of the reasons people work out so hard and then give up so quickly is that they are looking for a quick fix, and when they don’t get one, they become disillusioned. Be patient, give it some time, and remember that exercise has long term, ongoing health benefits beyond body shape.  

5. Do the right exercise to match your goals

If you have a specific goal and you’re investing time and effort to reach that goal, make sure your time and effort are well spent. What is it you want to achieve? Be honest with yourself, and if necessary, get some advice on what would be most effective. For example, if you want to tone your upper arms, chose resistance training and/or weight training rather than hiking.

6. Track your progress

One of the positives of regular exercise is experiencing improvement and progress. If you didn’t see any improvement, you’d eventually get disheartened. So track each small success to keep your motivation levels high. For example, if you go jogging and do your route 15 seconds faster than three days ago, you wouldn’t be aware of this unless you had a stopwatch, or used an app on your smart phone to time your run accurately.

7. Stop with the excuses

Your mind is very powerful and persuasive. How many times have you talked yourself out of doing something good for your body? Turn your excuses switch to OFF and say YES to making a positive difference in your life. It’s about prioritizing, and you must make fitness a priority.

8. Every little bit counts

You may not have time to fit in an “official” workout every day, but you do have time to walk. Invest in a simple pedometer or use a free app on your phone. Aim for 10,000 steps a day and you’ll start seeing a difference.

9. It feels good

Many fitness professionals talk about workouts as if they’re of no value unless they leave you gasping for air, covered in sweat and really sore. We disagree. Working out should leave you feeling refreshed and invigorated. Bottom line: any exercise is better than no exercise. Move your body, feel your breath and be grateful for the opportunity to improve your health.

Let us know how you’re being active using the hashtag #FitnessFriday on Twitter or Instagram and tag us @MuradCares.

Here’s to a Stress Free Holiday Season

Holidays are a time when we celebrate with our families, as we share favorite foods and timeless traditions.

The Murad Family shares good times and good food while out to dinner.

Sometimes, however, concentrated time together with relatives that we rarely see, coupled with high expectations for happiness and harmony, can lead to an undercurrent of stress that for many puts a damper on the celebrations. But it’s actually easy to keep your holidays happy if you remember a few basic ideas from my Inclusive Health® approach to living:

Embrace Imperfection.

Don’t let a pie with a tough crust ruin your evening. Gatherings are ultimately about the people who come to your table to spend time together, not the food.

Don’t Take It Personally.

If someone doesn’t gush over a gift you selected or can’t eat something you’ve cooked, don’t take it personally. Viewing everything we do as an extension of ourselves can make us vulnerable because it turns life into an endless opportunity for criticism and hurt feelings.

Sharing Builds Us Up; Competition Grinds Us Down.

Don’t look at each meal or event as a contest.  Trade recipes, cook together and enjoy the time working together as well as a sense of group pride and accomplishment.

Arrive Without Expectations.

Celebrate what is happening in the moment, and allow yourself to be surprised and delighted. Expecting real life to be a series of perfect greeting-card moments sets you up for stress and disappointment.

I hope you can enjoy a stress free holiday season.  Remember, don’t sweat the small stuff – and surround yourself with happiness!

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.

Celebrate Strength with Joan Lunden

We all face adversity in one way or another. But we also have this extraordinary well of strength and power inside of us. How we handle life’s challenges determines how we move forward.

Since today’s post is about celebrating strength, we can think of no one better to highlight than TV personality and health advocate Joan Lunden. Since June, when she was diagnosed with breast cancer, she has shown us what true strength really looks like.

Joan decided to appear on the cover of People magazine bald. That bold and courageous move sent an empowering and inspiring message. Joan recently shared, “I am so humbled by the outpouring of support with the reveal of my People magazine cover. It was a tough decision to make, but after reading all of your messages, I knew it was the right thing to do. Sharing my cancer journey is about empowering other women, and men, to be strong and brave with me. Our health is more important than our hair.”

Joan continues, “Going through chemo and looking into the mirror and seeing myself bald has really been quite an experience. There’s no getting around the fact that it is just simply weird – it’s like part of you got erased. And then I’ll never forget the night when I cleansed my face and looked up in the mirror and my eyebrows and eyelashes were gone. I blinked a few times to make sure I was really seeing what I was seeing. Yep, more of me is gone! There was definitely a cancer patient looking back at me from the mirror. But I can say that at least my skin still looked clear and glowing and healthy. At this particular time in my life, that is no small thing. It is definitely something to be thankful for. As women we all want to feel pretty, that’s hard without hair, but easier with healthy glowing skin.”

Joan shares her reaction to her final chemo treatment experience earlier this month in this inspiring video.

What a motivating message about tapping into and embracing our inner strength. We all have the capacity to be strong, whether we know it or not. So what are you doing to celebrate strength this month? We want to hear from you! Share with us on social your stories of embracing inner strength using the hashtag #CelebrateMurad and you could be featured on Murad.com.

 

 

Holiday Memories and Why They’re Good For Us

A lot of us have cherished holiday memories from our childhood and beyond. Some are predictable—tied to traditions that get passed down for generations—and others are random.

Actress and Murad fan Julie Benz recently shared her favorite holiday memory with us. It wasn’t a planned event, but turned out to be an experience she’ll never forget.

“My favorite holiday memory is being snowed in at the Hotel Costes in Paris with my husband over Christmas for two days. We ordered room service and roamed the empty, snowy streets of Paris. It was absolutely magical.”

Julie Benz poses with her husband in Malibu. Copyright @juliebenzmft

Experts say memories are cemented not because of what we do, but because of how they make us feel. Think about it, some of our most meaningful holiday memories come from the simple act of just being together with loved ones: baking cookies, trimming the tree or having a snowball fight.

Remembering a joyous or hilarious memory can also help keep you calm during this often stressful time of year. Julie Benz shares this story on how she keeps stress at bay this time of year.

“During the holidays I like to host Christmas dinner at my house. In order to de-stress before my family arrives, I wake up early and hit the gym. It clears my mind and helps me get my game face on! I spend the rest of the morning prepping and preparing as much as I can. I hate hosting a party where I’m stuck in the kitchen, which is why I do as much as I can in advance.”

Great advice, Julie! Another way to truly enjoy your holidays is to let go of your expectations, which will do a great deal to dial down your stress too. Who cares if your husband burns the sweet potatoes or your cat knocks over the Christmas tree? This is how the best memories are made! Let go of perfection to experience something exceptional.

The holiday season will get a little messy, stressful and overwhelming. But there so many opportunities for connections, laughter and warmth if we relax enough to allow it. Here’s to creating new memories this holiday season.

Recipe from Dr. Murad for Your Holiday Dinner Party

Invited to a last-minute dinner party or holiday gathering and you’re “stuck” on salad duty? I actually love bringing salads to holiday get-togethers because I can share something healthy that people will love.

Here is a tasty yet simple “secret” salad recipe that will impress your host and increase the cellular health of everyone at the table!

Dinner Party Secret Salad Recipe

Serves approximately 6 to 8 people.

Ingredients

2-4 bags organic mixed baby greens (depending on how many people you are serving)
6-10 green onions (chopped)
Medjool dates (pitted, diced; figure 1-2 dates per person)
1 bunch cilantro (fresh, chopped)
1 bunch Italian parsley (fresh, chopped)
¼ cup rosemary (fresh leaves)
¾ to 1 can garbanzo beans
½ cup nuts (chopped, any kind or combination, such as walnuts, almonds, pecans – try roasting raw versions in the oven for 7 minutes at 350 degrees)
¼ cup sunflower seeds (raw)
½ cup cheese crumbles (Gorgonzola, feta or goat)
1 avocado, diced
The juice from 1 lemon and/or 1 orange
Add fresh pomegranate seeds or dried cranberries for a holiday touch!

Directions

Combine ingredients in large salad bowl. Drizzle with Balsamic vinaigrette.

Enjoy – and remember that this recipe is just a guideline!  Add your own flavorful twist with your favorite vegetable or take out the ingredients you don’t like!  Make the salad bowl your canvas.

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.

Finding Comfort & Joy In Your Life

There are deep cultural and historical associations between the phrase “comfort and joy” and the holiday season. But the positive impact of finding comfort and joy in our lives, and bringing comfort and joy to the lives of others, is no longer just a quaint part of ancient holiday lore. Studies show that experiencing comfort and joy in our lives makes a real difference in how we feel. In fact, we now have scientific confirmation that, just as your mother may have told you, it actually is better to give than receive.

A Harvard study found that giving money to someone else lifted participants’ happiness more than spending it for their own pleasure (despite participants hypothesizing in advance that the opposite would be true). Additionally, a study conducted by the National Institutes of Health found that when people give to charity, it activates regions of the brain associated with pleasure, social connection and trust. Scientists also believe that selfless behavior releases endorphins in the brain, creating a “high” for the giver.

Essentially, the more you give, the more you open yourself to opportunities to enjoy life.

And this joy is not limited to adults. A study by psychologists at the University of British Columbia found that the same joy of giving we see in adults is also present in our earliest acts of giving. The benefits of giving and cooperating seem to be in our genetics from the start, so it is a great idea to provide your young children with the opportunity to participate in the gift giving process.

But what about “comfort” part of “comfort and joy?” As I have described before, we live in an age of Cultural Stress, with constant reliance on technology, a barrage of conflicting deadlines and uncertain economic times. This means that comfort seems to  be in short supply. Or is it? I believe that finding comfort can be more about appreciating what you already have instead of focusing on what you don’t have or feel you need.

Scientists heading up the Research Project for Gratitude and Thankfulness found that teaching college students to “count their blessings” and cultivate gratitude actually caused them to exercise more, be more optimistic, and feel better about their lives overall. Additionally, a recent study conducted at Florida State University found that expressing gratitude to a close friend or romantic partner strengthens our sense of connection to that person. Therefore, by being grateful for what we have, we are actually creating more comfort in our lives.

I have long advised my patients to reflect on the things they are most grateful for or happy about before they go to sleep at night.  This technique has helped many of them to reduce the impact of Cultural Stress on their lives.

Finding comfort and joy in our lives may actually be much simpler than we think. By reflecting upon the good things, sharing both gifts of time and treasure with others, and setting realistic goals for the future, anyone can experience “comfort and joy.”

I hope you and your loved ones find much comfort and joy this holiday season!

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.

Sources: Greater Good, CNN

Celebrating Dance at Murad HQ

Dr. Murad says, “Dance even when you can’t hear the music.” Here at Murad, we celebrate embracing our inner child by taking a quick break to dance and have fun at #MuradHQ.

Enjoy this video featuring Murad employees grooving around the office:

Dancing has health and stress-relieving benefits, too. Women’s Health Magazine writes:

“The coolest part about grooving is that it saves your mind—literally. Dancing gives your noggin’s memory, coordination, and focus areas an intense workout, leading to stronger synapses and beefed-up gray matter.”

We encourage you to dance like nobody is watching—no music required!

Celebrate Adventure: Our Murad Family Travels

Whether you’re packing up and taking a holiday trip or celebrating your sense of adventure here at home, get inspired by travels and adventures from our Murad community.

Jeff Murad studying plant life in South America

Our Vice President of New Product Development Jeff Murad travels the world exploring nature’s ingredients. Jeff went on a “Botanical Safari” to South America to study plant life.

Many of our employees are world travelers. There is no substitute for the inspiration we get from seeing new places and meeting new people. Immersing yourself in a new culture challenges you to look at your life in an entirely new way. Adventures feed your soul!

In an office-wide poll we conducted, we discovered that 94% of our employees have traveled internationally. Wow! Here’s a sampling of some of the places they’ve visited:

Sebastian Brandt – Creative Department:

Argentina, Amsterdam, Armenia, Bahamas, Canada, Chile, China, Croatia, Cyprus, Denmark, Egypt, England, France, Greece, Germany, Hong Kong, Indonesia, Israel, Italy, Jamaica, Japan, Malaysia, Romania, Philippines, Singapore, Scotland, Taiwan, Thailand, Turkey, Ukraine and Vatican City.

Sebastian visits Neuschwanstein Castle in Germany

Melanie Peralta – Public Relations:

Mexico, Canada, Costa Rica, Aruba, Dominican Republic, Bermuda, Peru, Philippines, Singapore, Hong Kong, England, France, Switzerland, Italy, Liechtenstein, Hungary, Austria, Slovakia, Czech Republic, South Korea, Thailand, Laos and Vietnam.

Melanie stands in front of Kuang Si Falls in Laos

Melissa Evans – Retail:

Russia, Switzerland, Italy, Turkey, Greece, Spain, France, Canada, Mexico and the Caribbean.

Jen Harmatz – Education:

London, Scotland, Italy, France, Switzerland, Austria, Czech Republic, Spain, Netherlands, Bahamas, Turks and Caicos, Mexico and Canada.

Jen poses with friends in Venice, Italy

(Coming soon on the blog: Real-life travel tales from our globetrotting Murad employees. Stay tuned!)

Actress Julie Benz is a Murad fan, and she does a lot of traveling for her job. And guess what she doesn’t leave home without? A purse full of Murad products.

@juliebenzmft

Did you know that Murad offers a large selection of travel-sized products? All of our bestselling products and more—from cleansers to moisturizers to skin renewal kits. We know you’ll find something perfect for your next trip. These products also make great holiday gifts for the adventurer in your life. Check out our complete line of travel-size products here.

Parlez-vous français? We have a lot of employees with a passion for language. In fact, 44% of our employees speak another language. Many of them more than one! In a poll we did around the office, we found that our employees speak languages from all over the globe: Spanish, French, Japanese, Farsi, Russian and Armenian… just to name a few.

Since Murad is sold internationally, our Director of International Marketing Thomas Smith stays busy traveling the globe. He shared this recent experience with us:

“Each year, we meet all of our international partners at the Murad Annual Marketing Meeting where we share our plans for the coming year. This last year, we held regional meetings in Italy, Thailand and Malaysia. So, Miranda Koepke (Senior Manager, International Marketing) and I took our show on the road! For the entire month of June, we circled the globe to see and hear about Murad in every corner of the world.”

You can read more about Thomas in this post.

When you’re traveling, your skin tends to be more stressed than usual. So if you’re prone to acne, you have a higher chance of a breakout. We recommend packing a selection of our bestselling acne products to travel in stress-free (and acne-free) style. For travel beauty tips for acne-prone skin, check out this post, where you will also see a list of our 5 must-have products for acne-prone skin.

And remember, one of the most important items to pack while traveling is sunblock. Jeremy Casebeer, Pro Beach Volleyball player and Murad user, always packs a Murad moisturizer with SPF when he hits the road. Here he is in Argentina relaxing with the gang after practicing for a tournament.

@shakesbeer_

So what are you doing to celebrate adventure this month? We want to hear from you! Share with us on social your best travel tips or your favorite places to visit using the hashtag #CelebrateMurad, and you could be featured on Murad.com.

Celebrate Inspiration—And Prepare for Your Best Year Yet

“The best is yet to come.” ~ Dr. Howard Murad

The holidays are a whirlwind of activities; all that shopping, cooking and celebrating keeps us very active. That’s why we encourage you to take some time to relax, reflect and be inspired by all you’ve accomplished in 2014 during this busy season.

Whether you achieved your biggest goal, set the ball in motion, or took baby steps—every little bit counts. Take that momentum with you into 2015 to make it your best year yet! As Dr. Murad reminds us, “The best is yet to come.”

To inspire you to fuel your passions and set your intentions, we want to share some great advice we got from actress (and Murad fan) Julie Benz. We asked her the question, “What inspires you?” and her answer really inspired us!

“Instead of doing New Year’s resolutions on January 1st, I use the entire month of January as a time to regroup and create my vision board for the next 12 months. I fill it with all the things I want to accomplish in the coming year, and it gives me a chance to check in on where I was last year at the same time. My vision board is very personal and hangs in my office over my desk. I include pictures and quotes of goals I would like to achieve in both my personal and professional life. It’s a great way to look back and see what I’ve accomplished, as well as acknowledge the things I need to work on harder, along with all the new things I want to achieve.” ~Julie Benz

Thanks, Julie, for that advice. What a great tip! We hope it inspires everyone in our Murad community to reach for the stars in 2015, so we can all look, live and feel Better Every Day.

As we continue to celebrate through the month of December, we want to hear from you! Share with us on social how you celebrate the holidays with a picture using the hashtag #CelebrateMurad, and you could be featured on Murad.com.

The Science of Cellular Water Explained

A number of years ago I discovered that the secret to vibrant health lies in maintaining strong cells that can retain water. Since then, The Science of Cellular Water has become a key to everything we do at Murad, from our skincare products to our Inclusive Health medical and spa treatments.

So what, exactly, is the Science of Cellular Water?

As we age, our cells lose water. When we are babies, approximately 75% of our body is water. By the time we reach middle age, our body’s water content can be as low as 50%. The good news is that there is a way to strengthen our cells – even as we age – by incorporating The Science of Cellular Water into our daily lives.

The Science of Cellular Water looks at the ability of cell membranes to hold water within a cell as the fundamental marker of youthful good health. Because skin can only be beautiful if it is healthy at the cellular level, water-rich nutrition, dietary supplements and topical skin care products that we use on a daily basis can go a long way toward optimizing cell health.

Here are some very basic rules of thumb for helping to keep your cells youthful and well-hydrated:

Consume Cellular Water Boosters

Eating a balanced, water-rich diet is an easy way to create a nutrient rich environment within the body so that the building blocks we need to create strong cells are readily available. Following my recommended Pitcher of Health guidelines, for example, is one easy way to help develop strong new cells. When we eat this way, the body is flooded internally with micronutrients to create the ideal environment for the production of healthy cells.

Soothe Your Cells

Topical skin care products with powerful hydrating ingredients can also support and enhance the skin’s barrier function to protect cells from environmental damage and dehydration while encouraging healthy cell turnover so that surface layers have a higher population of stronger younger cells. Anti-inflammatories and antioxidants, both topical and internal, decrease the frequency and severity of free radical assaults.

Make Time for Yourself

From working with thousands of patients, we have also found that reducing stress can be a significant factor in hydrating and strengthening cells.  People who never switch off, are constantly on the go, and never making time for themselves, tend to suffer from cellular dehydration. By taking at least a little time each day to relax and do something you enjoy, you can benefit every cell in your body.

If you follow simple lifestyle steps to build the healthiest cells possible that can hold and attract water and nutrients, you can fight aging and disease, and experience a host of health, beauty and lifestyle benefits at the same time.

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.