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Sleep Better With These Sweet Dream Suggestions



There’s nothing worse than incessant tossing and turning just as soon as you’ve decided to check out for the evening and hit the sheets. Some nights may be more restless than others depending on a number of factors, such as stress, anxiety, chronic pain or just the type of following morning that you’re anticipating. While this issue might not be resolved overnight (literally), we do have a few tuck-in tips to help out with possible sleeplessness.


Consistency is Key
While some of us may get overly excited about sleeping in on the weekends, it’s important to be aware of how this can affect the rest of the week’s sleeping schedule.  Next time you’re considering wearing your blanket until noon, reconsider this version of self-imposed jet lag, and find a consistent schedule that works generally the same for you seven days a week.

Exercise Accordingly
Not all of us have the luxury of time, so a last minute work out right before bed may be our only option sometimes. However, it’s recommended to avoid the gym within three hours of your bedtime.

Avoid Technology
Aside from setting your phone alarm, try to avoid checking your email or scrolling your newsfeeds right before bed. This can be one of the biggest sleep offenders of all.  Engaging in this kind of activity can make it extremely difficult for our brains to turn off completely, even hours into the night.

Try Aromatherapy
The scent of lavender has been shown to have multiple calming benefits and can aid in providing you with a much deeper sleep as well. Opt for a bedside oil diffuser or even sprinkle a few drops on your pillow just right before bed.
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Fight Off The Fall Flu With These Superfoods




Fall season is officially here, and with that comes a heightened chance of catching the flu. The changing seasons can take a toll on your body, and that’s why prioritizing your immune system is essential in the coming months. We’ve all been told that your diet has a major impact on your overall health, but there are some grocery store items that are especially necessary to add to your cart when looking out for yourself.
Blueberries
A compound known as pterostilbene that is found in blueberries can be incredibly beneficial for your body’s immune system when coupled with vitamin D. In addition, blueberries have been found to boost brainpower in that they contain high levels of compounds called polyphenolics,
Egg Yolks
While the egg white trend has taken off in more recent years, it’s actually been discovered that the yolk isn’t so bad after all. Egg yolks are jam packed with minerals, like zinc and selenium, which are essential in supporting a healthy immune function.
Green Peas
No more pushing your peas to the side of your dish because these little guys are bursting with vitamins. They are not only a great source of vitamins A and C, but are full of fiber, which can help fight off infection.
Oysters
Yep, it’s true. These underwater warriors are rich in zinc, which employs an antiviral effect. They are especially helpful in healing wounds.
Ginger
Good thing this root is present in most fall-flavored indulgences anyway because it too helps to prevent your cold from taking hold of you. Gingerol, the active constituent in ginger, can help decrease chronic pain and also possesses cholesterol-lowering properties. 
Broccoli
This green giant is high in antioxidants and glutathione, which can help to combat an illness.

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Makeup Ingredients To Be Mindful Of

They say a little lipstick never hurt anyone, except in this case it might actually. In Europe, there are 1,373 chemicals that are banned from cosmetics. While in the United States, there are only 8. That’s not to say you need to completely pause the pout, but knowing what ingredients exactly are present in your powder is a good start to preventing harmful side effects. Let’s be honest, skimming that long list of ingredients of hard to pronounce words isn’t always our first instinct when shopping for new shadow, but at least knowing what to avoid is essential.

Formaldehyde  has been known to cause cancer, and it can be found in nail polish, hair gel, shampoos and lotions.

Triclosan, yet another harmful ingredient, can be found in soaps, deodorants and toothpastes and can disrupt the body’s natural hormone system.

Parabens, which are used as preservatives, are found in breast cancer tumors, as well as have been linked to reproductive toxicity. These are present and can be found in many lotions and ointments.

Ethylene oxide is a recognized carcinogen and can be found in fragrances and shampoos.

Talc, which can be found in eye shadow, blush and deodorant, has been linked to ovarian cancer and respiratory problems.

Lead  is a neurotoxin linked to learning and behavioral problems and can be found in lipstick, foundation and over 650 other cosmetics. This is also usually not listed as an ingredient because it’s technically a contaminant.


In the United States, there are no laws that require cosmetic companies to demonstrate the safety of their products, and that’s why learning to read your makeup ingredients, as well as more generally just being aware of what you’re putting on your face is crucial. Beauty may sometimes be pain, but it doesn’t have to be in this case!


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Drink And Detoxify With Kombucha

While it seems that just in recent years the kombucha trend has exploded, it’s actually an age-old drink that has been around for centuries in many cultures. This fermented tea drink not only offers a unique flavor but also a variety of health benefits, including digestion, immune support, detoxification, liver support and weight loss.

 Power Up Your Immune System
This magic tea is rich in antioxidants that help to support your immune system. Because it contains a compound called D-saccharic acid-1, which is not present in unfermented teas, it can actually aid in cellular detoxification.

Your Liver’s New Bestfriend
The liver is one of the only organs that can regenerate itself, as well as naturally help to detoxify your body. Kombucha is packed with Glucaric acid, which benefits the liver and its detoxification process. 

Digestion
This liquid vitamin is full of probiotics, enzymes and beneficial acids that can all help with digestion and assimilating food more easily. Some research has even lead to the beliefs that kombucha can actually prevent and heal stomach ulcers.

Ditch The Coffee
Kombucha can give you an added boost of energy without all that concentrated caffeine. This is because iron is developed during the fermentation process and it also contains b-vitamins that supplement this energy kick.

There’s a reason the ancient Chinese referred to this cocktail as the “Immortal Health Elixir,” and now you can sip and sharpen your health all at the same time.



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Foods That Will Restore Your Youth

We’re all familiar with the age-old expression, “you are what you eat.” In most cases this is true, and especially when it comes to reviving your skin and achieving a more youthful appearance. Your diet can have a huge impact on how you look and how you feel, and certain foods can affect that much more greatly than others based on their nutrients and antioxidants.  Your face and hair crave certain foods, so do your body a favor and begin the road to beauty by starting with the basics.

Coffee
Many of us already rely on our morning latte to kick start our day, but what if we told you that coffee actually has many more benefits than just keeping you awake at work? Your daily cup of Joe has actually been proven to both tighten and brighten your skin. Caffeine is a known diuretic and can eliminate cellulite when applied topically. Coffee grinds can help to illuminate your skin by acting as an exfoliate. Additionally, it’s been proven that java has compounds that can actually help protect your skin against melanoma.

Watermelon
This summertime snack is full of lycopene, which is an antioxidant that can help skin fight off UV damage. Researchers believe that it contains enough of this phytochemical to equate to an SPF 3, so it’s not a replacement to sunscreen but a supplement.

Pomegranate
The seeds from this power fruit are loaded with antioxidants, like vitamin C, that help in preventing wrinkles, lines and dryness by neutralizing the free radicals that weather skin. This fruit also contains anthocyanins, which helps to increase collagen production and gives skin a firmer look.

Lobster
Shellfish is rich in zinc, which has anti-inflammatory properties that can help to treat a range of skin issues, such as acne. Because zinc accelerates the renewal of skin cells, your skin will actually regenerate after eating this scorpion mermaid.

Walnuts 
This tasty nut is bursting with omega-3 fatty acids and vitamin E, which can both help to keep your hair hydrated, as well as to repair damaged follicles. A handful of these a day, and your locks will be lustrous and rich in color in no time!


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Natural Ways To Induce Restful Sleep

Make the most of your summer break by ensuring that you’re achieving the most restful sleep patterns possible. As relaxing as vacationing can be, sleeping in a bed that is not yours can make falling asleep at times somewhat difficult. Learn how to render your mind tranquil in the most natural ways the minutes before those Z’s, and follow these simple suggestions for sweet dreams.
Mindful Breathing
It’s not uncommon to be overcome with a flurry of thoughts and worries while lying in bed. This is typically the time you spend replaying the previous events of the day and planning out the ones for the following morning. However, sometimes this can prevent our minds from allowing us to drift off. Breathing techniques can actually cease the internal chatter and enable your mind to relax. Conscious breathing is extremely effective when you take slow, steady and deep breathes while focusing on the natural rhythm of it all. After a few measures of this, you will actually begin to notice the anxiety escape your body.
Yoga
Researchers have provided studies that show that there’s a direct correlation between those who practice yoga and decreased insomnia symptoms. The benefits of yoga are endless and include the improvement of stress levels. Because this low-impact exercise focuses on centering your body and your mind, you are able to actually channel that same peaceful mindset during times where anxiety is common, such as right before bed. Try some Shavasana before you attempt to sleep next time.
Aromatherapy
Essential oils can aid in many different types of situations. Peppermint helps with alertness, Eucalyptus with breathing and Chamomile and Lavender with sleep and relaxation. Not only can these oils induce sleep, but they can also produce a higher quality of restfulness. Try placing a few drops of these scents on your pillow or beneath your pillowcase in order for it to be totally absorbed. 

Ditch The Gadgets

 It’s become habit for us to be on our phones from the moment we wake up until the moment we shut our eyes at night, but it’s actually been proven that the blue wavelengths produced by your Smartphone and other technology can suppress the production of melatonin, which is the natural hormone that helps with sleep. Light-emitting devices can continue to stimulate the mind, which can in turn result in restlessness and sleepless evenings.

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Apps That Will Improve Your Health

How great would it be if you could bring along a personal trainer and nutritionist with you everywhere you went? Someone who would encourage you to eat healthy and to motivate you to get active without having to deal with the gym membership? Well, that’s not out of the total realm of possibility with the help of these must-have fitness and health apps! Your phone is something you have on you at all times, so why not integrate your fitness regime into it in order to ensure that your health is also a daily accessory.
Fitnet
Don’t just use your camera for selfies, but instead utilize it as your personal trainer. While you watch fitness videos on your phone, the Fitnep app uses your camera to track how well you’re doing. Additionally, it will give you real-time feedback so that you can make the necessary adjustments.
Spring
This app will definitely put some pep in your step! Spring creates fitness playlists that are consistent and upbeat so that all you have to do is make sure you keep up with the beat of the track. Because let’s be real, there’s nothing worse than losing your momentum because a Coldplay song cuts in on your run.
MINDBODY Connect
This geolocation genius is the ideal solution for spicing up your workout routine. Having a gym membership is great, but MINDBODY Connect allows you to discover different types of fitness classes happening around you so that you can potentially just drop in!
HealthyOut
This mindful meal app helps you stay disciplined without having to ignore your appetite. Eating out is sometimes inevitable, and this app will help you locate nearby restaurant dishes and prepared grocery items that are healthy without compromising your cravings.
Fooducate
Fooducate allows you to eat and shop healthy by quickly pulling nutritional information about certain foods by using barcodes. Not the best option? That’s okay because this app will make sure to provide you with a healthy alternative suggestion! It doesn’t get much better than that.
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Restore And Revive Your Locks


Hair thinning can be attributed to many different things, genetics being one of them. Aging is also a common factor that contributes to hair loss, and you may have been subject to some noticeable changes more recently due to this. Don’t stress, not only is this problem solvable but unfortunately stressing can also lead to thinning hair.  There are a few different routes you can take to get to the root of the problem in beginning to repair your own. Males and females, listen up! This goes for both of you.
Healthy Diet, Healthy Hair
First things first, you’re going to need to watch your diet. While diet alone is not enough to save your hair, it will most definitely help. You are what you eat, and your locks are directly affected by your choice of entrée. Eating lots of protein-rich foods and the healthy kind of fats will nourish your hair and help it to appear both thicker and more lustrous. Opting for foods high in Vitamin B, such as chicken, fish, eggs and spinach will aid in the formation of hair cells.
No Ifs, Ands, Just Oils!
Believe it or not, essential oils used for scalp massages can also prevent hair loss. Coconut oil in particular acts as a sealant by preventing your hair follicles from losing their moisture. Olive oil is also rich in antioxidants and is great in nourishing hair. Because olive oil is rich in vitamin E it will actually promote hair growth. Additionally, almond oil is also beneficial to your hair because it’s so rich in vitamins E, D, iron, magnesium, calcium and fats.  Lavender, cedarwood, thyme and rosemary have also been known to prevent hair loss.
“Brush” It Off
Stress is a leading factor in hair loss, and while stress is also inevitable, it can be controlled. As the wise Taylor Swift once said, “Shake it off!” and look at her-she’s got great hair. Some methods you can adopt in order to prevent the everyday added anxieties include:  meditating, exercise and simply learning how to express yourself.  Meditation allows you to refocus your attention and eliminate any negative thoughts that can crowd your mind. Allowing yourself to vent is crucial in managing stress. Even if you’re not communicating your feelings to someone else, start maintaining a journal as a means to decompress.

These are hopefully all remedies that won’t make you want to pull your hair out, and if all else fails, The SHAW Center has a fully comprehensive hair restoration treatment program for both women and men.

The SHAW Center’s low-level laser therapy is a noninvasive laser treatment administered to the scalp, which helps to stimulate new hair growth. In addition to the laser therapy treatment, The SHAW Center also offers at-home laser hair loss devices. These hand-held “laser combs” provide phototherapy to the scalp to enhance the results from the in-office laser.
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Ready, Set, GLOW!



Spring is quickly approaching but for those who have not seen the sun, may not be ready to put their best bronze forward. It may seem logical to resort to tanning beds as a means of instant gratification, but it’s essential to stop and think before exposing yourself to those unhealthy and unnatural rays.
Sure it’s easy, convenient, and for the most part actually works. However, the long-term damage caused from “fake baking” is just not worth it. There are quite a few alternative options that are far better for your health and won’t make you look like you just got done rolling in a pile of Doritos.
Bronzing Sprays
This bronzing process is both effortless and effective! There are quite a few different bronzing sprays out there, but QuickTan spray, available at The SHAW Center, is foolproof. It encompasses agents like flower extract and Aloe Barbandensis Leaf Juice and when applied will build a subtle, believable color.
You Are What You Eat
You can also achieve a sun kissed complexion by eating your way there. Obviously we don’t suggest using this as your only means to mahogany, but it will definitely aid in the process. Vegetables such as carrots, apricots and sweet potatoes all contain beta-carotene, which produce a ton of vitamin A. This will help increase the production of melanin, which is responsible for changing the color of your skin.
Carrot cake anyone?
Highlighting Other Features
When all else fails, focus on other features that when contrasted against your fair skin makes you appear bronzed. This can be as simple as whitening your grin. Crest’s 3D whitening strips will make your mouth sparkle within just a matter of days.
You can also always utilize a good matte bronzer for a quick fix. You don’t have to limit your makeup application to just your cheek bones either. Give your collar bone and shoulders a good dusting as well. We recommend utilizing a setting spray in case you’re planning on giving any hugs to men in white button downs later. 
Always wear light colors. The only need to wear black now is if we’re mourning the death of our tragic winter skin. Otherwise, donning muted tones, pastels and creams are a surefire way to deliver the perfect contrast.
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New Year, Beautiful You


            Cheers to a new year and a beautiful you.  Whether you’ve set resolutions to hit the gym or eat healthier in the past, take a different approach this year by learning to embrace yourself with some of our tips.
            Make an effort to give more thought to self-care, whether it is through methods such as mediation, contemplation, reflection or more.  Set aside a few moments for yourself each day in order to check in and connect with yourself.
            Begin each day by uplifting yourself and reading at least one or a couple of personal development articles to help inspire your day.  Find a variety of personal productivity websites and articles to choose from here  
            If you’re the type that bites off more than you can chew or fully immerses themselves in their work, take a break this year.  Set aside some time off here and there for self-improvement and to relax and rejuvenate.  It’s essential to take care of yourself now for the long run. 
            Surround yourself with friends and family that will not only support but also encourage the path and goals you’re determined to achieve.  Take your journey with those that cast back the love that you have found within yourself. 
            We’re sure you’ve heard that you can’t love someone else until you begin to love yourself; well it’s true!  Whether you’re already in a relationship, married, or single, setting aside time to love yourself and exert confidence this year may help draw someone to you or help strengthen a relationship you’re already in.  
            Wishing everyone a very fabulous and Happy New Year! 
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The Road to Recovery


            Although the majority of treatments provided in The SHAW Center Spa demand little to no downtime, more invasive procedures such as breast augmentations and face lifts require more rest and relaxation.  It’s essential to understand and be prepared for recovery post procedure in order to remain comfortable and obtain optimal results. 
            Requirements for recovery vary from each procedure, considering each part of your body heals at different rates among other factors.  Recovery is one of the most important periods throughout a plastic surgery procedure since there are a few risks for complications such as infection, incision splitting and escalated swelling.  Patients have a tendency to overlook their recovery period and focus on their results, which can leave them unprepared for how they will look and feel during their recovery process. 
            Ensuring that you’re healthy prior to your procedure will help you in the long run and aid in speeding up your recovery.  Eating properly and getting plenty of rest for the weeks leading up to your appointment is key.  Follow guidelines that Dr. Shaw has instructed and remember to stop using any medications or supplements indicated to prevent unwarranted bleeding and/or swelling. 
            During your consultation feel free to consult Dr. Shaw with any questions or hesitations you have about your recovery such as how much pain to expect and how long it will take to fully recover and to refrain from certain activities. 
            Once you have a full understanding of what to expect from your procedure and how much down time is required, plan your procedure at a convenient time for friends, family and work in order to properly recover.  Confirm that someone will be accessible to help you go to the bathroom, take your medications, prepare ice compresses and other daily needs for the first 24 to 48 hours after your procedure.  It’s crucial to stick to a balanced diet and drink an abundance of fluids post procedure in order to receive nutrients and help your body heal properly. 
            Keep in mind that every procedure has different requirements during their recovery period.  Contact The SHAW Center at (480) 767-1900 for any questions and concerns about a procedure or to schedule a consultation. 
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Stay Slender During the Holidays


            It’s no secret that the holidays tend to be the season of socializing and eating, which can lead to weight gain.  Although it can be tough to say no to a second serving or walk past the dessert display, prevent the excess pounds by utilizing some of our tips and tricks to get you through the holiday season and come out on top.
            Everyone knows that portion control is key in your daily diet and the holidays are no different.  Although decadent desserts and bread rolls at parties and Thanksgiving dinner will most likely taunt you, don’t completely deprive yourself.  If you know that you’ll be aiming for a piece of pie after dinner or a bread roll with your meal, ensure that the majority of your dinner consists of vegetables to make up for it.  If you load up on vegetables during dinner, you’ll probably be pretty full and eat less for dessert as well.
            If you have friends or family that are visiting whom you haven’t seen in a while, use alternative methods to catch up opposed to going to lunch or dinner together.  Opt for a hike or some type of exercise, possibly a walk to a neighborhood coffee spot that’s near you.  Speaking of remaining active, we understand that the holidays can be a busy time of year that leaves little time in your day for a work out.  Even if you have 20-30 minutes for a quick activity, push yourself during your work out to make it worth your while. 
            Your holidays will more often than not be centered around cocktails, which can add excessive calories on top of food consumption.  If your favorite drink is high in calories, indulge in one and then swap out high caloric mixers with something slimmer such as club soda or tonic water.  It’s not a bad idea to drink a glass of water in between each cocktail in order to remain hydrated and avoid cravings.
            Between gift giving and hosting friends and families, the holidays can be a stressful time.  Make sure to set time aside for yourself for some pampering such as a bubble bath, personal face mask, painting your nails or all the above.  This will help keep your stress levels down and you can opt for “me” time over baking or snacking on things.     
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Find the Best Fitness Band For You



Fitness bands have been hot on the market with designers like Tory Burch and Rebecca Minkoff jumping on the fit wagon.  Since they’ve become so popular there are many out there to choose from with various tracking abilities.  We’ve weighed the pros and cons of some of the most sought-after bands to find the best one for you.
Basis B1 Band: First off, the stainless steel band on this tracker gives it an edge that doesn’t make it look like a standard band.  Aside from its sleek look, this band features a built-in heart rate monitor.  The app accompanying this device motivates you to enhance yourself through “Habits,” and slowly increases your goals as you meet each one.  Although this band collects and demonstrates an array of data, automatically keeps track of your sleep and measures your heart rate, some users complain that it’s a tad bulky and its shortfall is that it doesn’t feature an alarm clock.   
Fitbit Flex: This relatively slim band tracks your steps, distance and calories burned throughout the day and records your sleep quality at night.  The band also wakes you up in the morning.  You can check the lights on the band throughout the day to see where you’re at in relation to your personal goal.  The major plus for this band is that Tory Burch collaborated with them to design a stylish pendant, a metal hinged bracelet and silicone printed bracelets.  Users report that some downsides include that it doesn’t track stationary exercise such as biking.     
Jawbone Up: This band is pretty slim in comparison to the majority, which makes it comfortable to wear at night in order to track your sleep.  The corresponding app demonstrates your sleep patterns as well as what time you were in heavy and light sleep and features an alarm that lightly vibrates when you’re in light sleep to wake you up.  The app also allows you to track your food and shows your amount of steps per day as well as when you were the most active. If you purchase the Bluetooth band, it will sync wirelessly.  The only cons people report are that it’s one of the priciest of all the bands, only works with iOS and there is no display on the physical band.
Moov: This is one of the more innovative bands and is rated as one of the best trackers for exercise.  Its 3D motion sensors and Siri-type voice train and mentor you through activities such as running, walking, and boxing workouts ensuring that you’re performing the exercise properly to reap the benefits.  This band can be placed almost anywhere on your body and the accompanying app allows you to save your workout information to reflect back on.  Although this band is easy to use, users report that there aren’t enough apps to track various exercises and it can only be used with iOS.
Nike+ FuelBand SE: The latest Nike+ FuelBand features enhanced battery life, allowing users to charge it about every 8 days.  Nike+ is the app that syncs with the band and has features such as the ability to group your friends in different categories, connects to your Facebook friends list, and reminders to help you remain active throughout the day.  This is another band that only works with iOS and users remark that the sleep-monitoring feature is useless.
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Banish Bruising Before An Appointment


            Minor bruising is a typical expectation for several treatments such as Botox and fillers performed at The SHAW Center.  Fortunately, there are several precautions to take prior to a procedure in order to reduce bruising.  We also have some tips on things to do post procedure to aid in decreasing bruising as well.
            If you are one to bruise easily, avoid taking aspirin, nonsteroidal anti-inflammatory medications like ibuprofen, St. John’s Wort or high doses of vitamin E supplements for at least two weeks before your procedure.  These medications can potentially enhance bruising and bleeding at the injection site because they act as a blood thinner.
            Vitamin C is one of the most powerful vitamins out there that boosts immunity and healing.  We recommend taking 1,000 milligrams every day for three days prior to your procedure and then seven days following.  Bromelain is also an excellent homeopathic medication created to decrease facial bruising.  Take 1,000 miligrams of Bromelain supplements for five days after your procedure.  Pineapples are also an amazing source of bromelain.  Consuming pineapple helps digestion and minimizes inflammation.
            Arnica Montana pills also help avoid bruising prior to a procedure.  Take four pills under your tongue, twice a day for four days before your treatment.   
            Specific foods can contribute to blood becoming thicker and reduces the chance to leak from blood vessels.  Consume foods rich in Vitamin K like cabbage, spinach and kale.  On the other hand, certain liquids like red wine and green tea may result in thinner blood vessels and bruising.  Avoid consuming these before your procedure. 
           
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Banishing the Myths About Breast Cancer


            About 1 in 8 U.S. women (approximately 12%) will develop invasive breast cancer over the course of her lifetime, according to www.breastcancer.org.  Since October is Breast Cancer Awareness month, it’s not only essential to become more conscious about it but to also educate yourself.  There are numerous myths out there about breast cancer and we’re here to help set some of the popular ones straight!    
A Double Mastectomy Will Save My Life If I Have Cancer in One Breast: Research has proven that double mastectomies don’t boost survival rates.  In fact, the chance of cancer spreading to the other breast is extremely low, approximately 1 percent or less.  A double mastectomy is a longer, vigorous procedure and holds higher risk than breast-sparing techniques.
Deodorant Can Cause Breast Cancer: This one is entirely false and there is no evidence to support it.  One reason why people may believe this is thanks to email blasts over ten years ago that alerted women that certain chemicals used in deodorant imitate estrogen, which then increases a woman’s breast cancer risk.
Wearing an Underwire Bra Causes Cancer: Some believe that underwire bras squeeze the lymphatic system in the breast, which then creates toxins to gather and eventually lead to breast cancer.  This is theory is simply not scientific.  The tightness and type of bra you wear doesn’t have any effect on your risk of breast cancer. 
All Breast Lumps Are Cancerous: When you discover a lump in your breast, you should immediately contact your doctor, however don’t panic and automatically assume it’s cancer.  “Roughly 80% of lumps in women’s breasts are caused by benign (noncancerous) changes, cysts, or other conditions,” according to www.health.com.  Although not all lumps are cancerous, discovering breast cancer early is advantageous. 
Cancer Will Spread When Exposed to Air: Research demonstrates that surgery doesn’t cause or spread breast cancer.  One result from surgery is that your doctor can discover that the cancer has spread more than they previously thought. 
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Workouts for Different Body Types


            Not everyone’s body type is the same so why should your workouts be?  It’s necessary for certain body types to target different muscles in order to receive the best results for your body.  In honor of National Women’s Health and Fitness Day on September 24, we’ve broken down the best workouts for different body types.
Pear Shaped: Those of you that have a wider bottom than top can reap the benefits of this workout by toning your arms and shoulders as well as strengthening the rest of your body.  Try out the “Hundred on the Ball” from Women’s Health.  Lie on your back and place your arms by your sides.  Bend your knees at 90 degrees and place your calves on top of a fitness ball.  Lift your head and shoulders off the ground but ensure that your head, neck and shoulders are relaxed.  Breathe in and out 5 times and then rest your head.  Repeat 10 times for 1 rep.  While your head is off the ground, pulse your arms up and down with your palms facing down.  Repeat this for 10 reps with 100 breaths per rep.    
Athletic: If you have broad shoulders and a slender waist, try this alternative take to squats in order to strengthen your tummy and enhance your booty and thighs.  Start with your feet hip-width apart and place your arms in front of you.  Bend your knees so your body sits at a 45 to 90 degree angle ensuring that your knees are not over your toes.  As you return to a standing position, rotate your torso to the right along with your arms.  Bring your arms to the center for another squat and as you come up rotate to the left.  This is considered one rep; it’s recommended to do 10 to 12.  If you are seeking more of a challenge, do the same exercise while holding a medicine ball. 
Curvy: Women with a bust and hips that are larger than their waist are considered curvy and tend to lack overall muscle tone.  Utilize this workout to build muscle and tone arms and legs.  Begin in a side plank on your right side with your elbow on the floor right under your shoulder.  Place your right foot in front of your left.  Extend your left arm above your head so your bicep is directly above your ear with your palm facing the floor.  Point your arm towards the floor while simultaneously raising your hips.  Repeat this movement on your right side for 8 to 10 reps and then switch and repeat on your left side. 
Straight or Boyish Shaped: If you lack any sort of curves, help build a shape to your waist and sculpt your glutes with this workout.  Start with your feet hip-width apart.  Hold a set of dumbbells at your shoulders, bending your elbows out to the sides with your palms facing forward.  Take a large step forward with your right foot into a squatting position so your knees reach a 90-degree angle, make sure your knees don’t over extend and are aligned with your ankle.  Straighten your right leg and come to a stand and then bring your left knee forward in front of your hips so you are just standing on your right leg while holding the weights up to the ceiling.  Repeat this on your other leg and do 10 to 12 reps per leg.       
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Variety of Benefits to Vitamin C


            Although Vitamin C is commonly used to treat colds, this single most popular vitamin has other numerous health benefits as well.  Lee, one of our fabulous skin experts, shares that one of her favorite beauty secrets is achieving healthy, glowing skin from the power of Vitamin C.
            “Vitamin C is an antioxidant that slows the rate of free-radical damage – free radicals are unstable molecules that damage collagen and cause skin dryness, fine lines and wrinkles,” according to www.howstuffworks.com 
            Vitamin C plays a crucial role in collagen production that not only helps give your skin firmness and strength but also makes it convenient to heal different types of wounds.  When taken orally, Vitamin C aids in faster and better healing for cuts, broken bones, burns, and recovery from surgical procedures.  
Applying Vitamin C topically can help shield your skin from free radical damage once exposed to ultraviolet (UV) rays.  It can also reduce sunburn and prevent the outcome of long-term sun exposure, which can develop into skin cancer.  With that said, it’s not safe to apply Vitamin C and then bask in the sun, it mainly ensures that your skin is receiving enough antioxidants and helps keep your skin healthy and soft.
Bodies don’t naturally store Vitamin C and an abundant amount is flushed out through your kidneys, so your supply needs to be replenished every day.  Aside from multivitamins or vitamin C supplements, there are a wide variety of foods that will help get your daily dose such as citrus fruits, bell peppers, cauliflower, broccoli, spinach, and tomatoes.  In order to enhance collagen production and fight free radicals, apply topical vitamin C to your skin.  “Look for a facial cleanser or moisturizer that contains the L-ascorbic acid form of vitamin C to ensure the vitamin penetrates your skin layers,” according to www.howstuffworks.com
              
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Save Your Skin From the Sun


            Research indicates that there are two specific kinds of aging: aging created by genes we inherit (intrinsic) and aging caused due to environmental factors, such as exposure to the sun’s rays (extrinsic).  Our patients as well as our staff have been raving about EltaMD Sun Care in order to protect their skin from the brutal sun, especially in Arizona.
            Ultraviolet (UV) rays are components of the invisible energy that comes from the sun.  UVA (aging) rays account for 95% of our sun exposure.  These rays create skin aging and contribute to skin cancer.  UVA rays sneak into the skin layers, harming collagen and cells, which leads to wrinkling, hyperpigmentation and loss of elasticity.  UVB (burning) rays typically affect the outer layer of the skin. 
            EltaMD Sun Care products provide a variety of sunscreens that prevent sun damage safely and supply true broad-spectrum UVA and UVB protection.  All of the products are composed of microfine transparent zinc oxide and are noncomedogenic, sensitivity-free, fragrance-free and paraben-free.  The products range from facial and body sunscreens from SPF 30 to 50 and each product is tailored to certain skin types such as those prone to acne, rosacea and hyperpigmentation.
            Dermatologists have discovered that the most powerful cosmeceutical that can prevent and reverse the signs of aging is sunscreen.  All of the EltaMD Sun Care products can help put a stop to signs of premature aging and protect against sun-related skin diseases when used daily.
            Contact the SHAW Center at (480) 767-1900 to find out more about the EltaMD Sun Care products that we carry!   
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Foods That Could Help Fight Breast Cancer

            It is projected that one in every eight women runs the risk of developing breast cancer during her lifetime.  There are multiple elements that take part in a woman’s risk such as lifestyle, hereditary and dietary factors.  “Breast cancer can be prevented as well as controlled by taking on healthy habits like reducing alcohol consumption, controlling weight, breast feeding, avoiding exposure to polluting and radical elements as well as following a healthy diet plan,” according to www.myhealthtips.com.  There are various “super” foods that can supposedly help fight breast cancer. 

Spinach: It’s enriched with numerous components, including carotenoids and zeaxanthin, which aid in removing unstable molecules from your body. 
Tomatoes: Tomatoes contain many beneficial properties.  Lycopene, a powerful antioxidant found in tomatoes, allegedly helps prevent breast cancer development. 
Salmon: The different types of omega-3 fatty acids and other nutritional components found in salmon supposedly help prolong the growth of cancerous tumors.
Garlic: Sulfur compounds found in garlic can aid in accelerating the repair of DNA. 
Pomegranate Juice: One of the components in pomegranate juice is polyphenol, a form of ellagic acid that is known for its antioxidant attributes, which can allegedly hamper the emergence of cancer cells.

            Dr. Shaw performs many different types of breast procedures and revisions.  If you would like more information or to schedule a consultation, contact the SHAW Center at (480) 767-1900.
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The Best Ways to Bronze

         Now that summer’s here we’re sure you’ll find yourself exposing more skin than usual and if you can’t tone it, tan it!  There are so many bronzing products available now that are much safer than traditional tanning or going to a tanning salon.  One of our favorite sunless products is Quick Tan self tanner by Body Drench. 
            Quick Tan helps give you a desired instant summer glow with salon quality sunless tanning at home.  The Bronzing Spray has a 360-degree nozzle to ensure simple application and the tinted formulas make it easy to see where to put the product on.  Once applied, a natural tan will progress within 3-5 hours.  The SHAW Center carries Quick Tan bronzing spray in medium/dark.  For the best results, consider the following:
·      Use on clean, exfoliated skin
·      Shake well before use
·      Spray evenly over body holding the spray 10” away
·      Wash hands after application
·      Let your skin dry before putting on clothes
·      For a darker tan, use once a day until you attain desired color
·      To maintain your tan, apply once or twice a week

Another sunless tanning alternative are spray tans.  The FDA has backed DHA, the principal component in sunless tanning products, for over 40 years.  Although DHA is considered safe, if you are receiving a spray tan avoid spraying your face for various reasons.  Since the skin on your face is more sensitive than the rest of your body, spraying your face can clog your pores, which will most likely lead to blemishes and breakouts. DHA is recommended for external use only so you should avoid inhaling the product.  If you already have dark spots on your face, spraying your face will make them appear darker.  Once your spray tan begins to fade, it may fade unevenly on your face.  The best option to make your face tanner is to utilize bronzer.  Some of our favorite bronzers are Laguna by NARS and Smashbox Bronze Lights.
          If you have additional questions about Quick Tan or would like to purchase, contact the SHAW Center at (480) 767-1900.   
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How Far is Too Far?


            Today there seems to be more pressure to keep up your appearance, look younger and stay in shape.  According to the American Society of Plastic Surgeons, 1.6 million invasive surgeries were performed in the U.S. in 2012.  Although plastic surgery is becoming more of a norm, just how far is too far?
            We’re sure you’ve all witnessed someone, whether it be first hand or in the media, that has either had too many procedures or went over board with a procedure.  Heidi Montag, reality star, underwent a series of ten surgeries in one day in 2010 that drastically altered her appearance.  She received a mini brow lift, a nose job, neck liposuction, and a breast augmentation among others.  Montag has remorse for a few of the decisions she made stating, “I definitely regret some of the surgeries that I have had over the years, I think I was so young and in such an unstable situation in my life with so much going on and so much pressure.”
            Regardless of how your attitude about your cosmetic procedure comes off to your surgeon, each patient contemplating surgery must endure a certain level of screening prior to a procedure.  Although the extent of the screening differs from case to case, the majority of doctors take that facet of the process more seriously. 
            Even though there aren’t written instructions for how doctors should handle patient’s mental health, forming a relationship with a patient, asking questions and delving into the patient’s history helps give the doctor a sense of whether or not a patient is having a procedure for the correct reasons.  If the doctor gets the sense that the patient is conflicted or having the procedure for the wrong reasons, usually the patient will be referred to a counselor. 
            When it comes time for you to decide whether or not to have a procedure, it’s crucial that this is something for yourself and you do not have ulterior motives such as pleasing a significant other.  Undergoing cosmetic surgery is a great way to boost self-esteem and be comfortable in your own skin but just remember sometimes less is more!   
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Ultimate Foods to Form Muscle

            Bikini season is right around the corner, are you beach body ready?  In order to help you achieve the ideal figure this summer, we have compiled a list of foods that will help you not only build muscle but lose fat as well. 
            In order to create muscle and reduce fat, it is important to consume an assortment of proteins, vegetables, fruits, carbohydrates and nutritious fats.  Consuming protein aids in forming and preserving muscle while helping fat loss.  Eating healthy fats also aids in fat loss because your body hangs on to fat if you don’t consume any.  Carbohydrates provide your muscles with nourishment while fruits and vegetables are full of vitamins and minerals that are needed to recuperate from workouts. 
            Whole eggs are a great source of protein, containing 7 grams per egg.  Fish oil aids in reducing body fat, although it is recommended you get 9000mg per day, which can be difficult.  In order to reach this daily amount, it is best to think about taking a fish oil supplement.  Wild Salmon provides omega-3 fatty acids while also giving you 20 grams of protein per 100 gram serving.  It is best to opt for wild salmon over farm-raised salmon because it lacks omega-3 because it is corn and grain fed. 
            There are a lot of misconceptions when it comes to yogurt- it just depends on the type you consume.  Avoid frozen yogurt and yogurt with additional sugar and fruit at the bottom.  It is best to consume plain low fat yogurt because it is comprised of bacteria that enhances your gastrointestinal health.  Add berries and flax seeds to your yogurt for additional flavor and nutrients.  Berries are packed with antioxidants that prevent cancer, heart and eye diseases.  Flax seeds are an excellent source of fiber, protein and omega-3, however, avoid flax oil because it does not include any fiber and is unbalanced. 
            We’re all aware that we should eat our greens, but the best ones for you are broccoli, spinach and apples.  Broccoli is packed with soluble fiber and low calorie which aids in reducing fat.  It also contains cancer-fighting phytochemicals and anti-estrogenic indoles.  Spinach prevents muscle and bone loss in addition to cancer and heart diseases due to its top-level nutrition benefits.  Apples are the most powerful antioxidant, aside from cranberries.  Due to pesticide-contamination, choose organic apples. 
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Save Your Skin From the Holidays!


            Now that the holidays are officially over and the New Year has just begun, we’re sure your skin has taken a toll from a neglected skincare routine and excess intake of food and alcohol.  Here are some tips to get your skin back to where it should be and glowing again for the New Year!
            Significantly enhancing the amount of water you consume will help aid in noticeably decreasing puffiness.  “Staying hydrated helps to prevent excess fluids from building up around the eyes as well as de-puffing the face from over-imbibing at the holiday parties,” according to www.refinery29.com
An excess amount of alcohol intake can seriously dehydrate skin, making your skin feel dry and tight the morning after drinking.  Add a couple of drops of a serum that contains hyaluronic acid, such as the Retexturing Activator by SkinCeuticals to your usual skincare routine.  After, utilize a moisturizer containing vitamins A and E to help restore collagen such as the Hydrafirm Eye Brightening Repaire Crème by Zo Meidcal. 
            Make sure that you are getting enough sleep and always washing your face prior to going to bed.  Lack of sleep can cause several issues such as breakouts and dark circles under your eyes.  Going to bed with make-up and/or or not washing your face can cause clogged pores and your skin to become irritated as well.
            If you feel as though your skin needs a little extra TLC, the Spa at the Shaw Center offers chemical peels in various strengths and combinations of chemical agents based on your condition.  Chemical peels aid in repairing skin damage caused by years of sun exposure, minimize fine facial lines on your face and improve skin tone and texture among many other benefits.  If you are interested in a chemical peel or other spa services available at the Shaw Center, call (480) 767-1900 for more information!
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The Downside of Detoxing



          
 I’m sure we’ve all tried at least one fad diet before, it seems as if the latest trend are juice cleanses.  Juice cleanses can range anywhere from a day to detox or up to a week, sometimes longer.  The main issue with juice cleanses is that they lack necessary nutrients your body needs and do not consist of any protein or fat that are essential to keep your body going.

            “Cleanses purport benefits such as improvements with immune system function, fatigue and depression, weight loss, and an overall detoxification of your system.  In reality, however, there is no scientific evidence in support that cleansing does any of these.  In fact, such diets may not actually remove toxins from your body,” according to Fox News.

            Regardless if you are doing a pure fruit juice cleanse or veggie cleanse, both have very similar affects on your body.  “After two days, with each shot of juice, your insulin levels skyrocket, then crash.  Your glycogen stores are pretty much gone, leaving your tank on empty-and you feeling weak and listless.  Since you’re getting only about half the calories you need, your body draws on two long-term power sources: triglycerides, a type of energy stored in fat cells and protein, taken straight from your muscles.  You begin to lose muscle mass, even if you’re still exercising every day,” according to Women’s Health Mag.

            Generally you do lose weight throughout the duration of a cleanse because of the dramatic reduction in your daily caloric intake.  By the time you end your cleanse and begin to eat solid food, you have lost muscle.  Once you begin eating normal, the calories you consume are likely to turn into fat since you have less muscle mass to burn the calories you are consuming, resulting in weight gain.

            Cleanses and detoxes can fall into the category of fad diets, which in the long run are not a feasible solution for a healthy lifestyle.  Remember to eat everything in moderation and try to focus on having a balanced diet consisting of fruits, vegetables, protein and whole grains! 

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The Hydrated Hottie!


Staying well hydrated is particularly important during the summer when it’s hot, hot, hot. But not everyone loves downing glass after glass of water. Sneak more water into your day with these easy tips.

Add a splash
If you find plain water boring, add just a splash of 100 percent fruit juice like orange or apple. You can also freeze the juice into ice cube trays and add them to your water for a splash of flavor without adding too many calories or too much sugar.

Lighten up
Did you know that fresh produce can consist of up to 90 percent water and can count toward your daily intake of H2O? Ditch heavy cold weather foods like stews for lighter fare like salads and juicy fruits like peaches, watermelon and berries.

Try tea
Tea has so many health benefits and can also add toward your daily tally of water. But premade teas can get pretty pricy. To save on this water alternative, invest in a good sun tea jar and make your own with a few of your favorite teabags (experiment with various flavors until you find one you love). Adding herbs like mint and slices of fruit while it soaks in the sun is another great way to add flavor without adding calories.

Get sparkly
If you’re used to sipping soda, the switch to water can be a bit drab. So try carbonated water (or soda water) instead in any flavor you like. Do not confuse soda water with tonic water, however, which can be chock full of calories.

Keep it up
Drinking your eight full glasses of water a day can seem laborious at first, but keep at it. Down a glass first thing in the morning, and try drinking a full glass before each meal (in addition to while you are eating). You will find that drinking more water has all kinds of benefits on your health. Curbing dehydration can ease headaches, help you sleep better and make you feel fuller without as much snacking (which can lead to nearly effortless weight loss!).
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