It's Your BodyFebruary 2015

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The Salad Facial

Lynn Parentini

Incorporate fresh vegetables into your skin care routine.

In the midst ofmovement andchaos, keepstillness insideof you. DeepakChopra.

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In this Issue

The Salad FacialRelief for Computer UsersFabulous Figs

Everyone knows the benefits ofincorporating fresh vegetables in theirdiet, but have you ever thought ofbringing them into your skin careroutine? Salad ingredients are loadedwith beneficial nutrients andphytochemicals, and it didn't take longfor researchers to also ponder the powerof plants when used on the skin.

While making your own products maysound complicated and messy, it's not.Anyone with a juicer, a food processor,and a fresh market nearby can enjoythese earthy, organic facials as part of ahome skin-care routine.

Gorgeous GreensNo salad would be complete without

greens. There are many that impartcooling, hydrating, and soothing effectson skin, but those of note includedandelion greens, parsley, romainelettuce, and watercress.Dandelion green extract has a cleansingand detoxifying effect on skin. Theingredient has been used on eczema andpsoriasis, and is known to contain highlevels of antioxidants and zinc, which

boost immunity.Parsley is high in vitamin C. On skin,the herb is known to help shrink poresas it regulates the production of sebum.It also stimulates the production ofcollagen, which aids skin healing andreduces wrinkles. Parsley is afree-radical scavenger and helps repairdamaged keratinocytes, the mostcommon type of skin cell.Romaine lettuce can be used not only asa compress or wrap, but also in a juice.The extract of this lettuce is high invitamin K, which strengthens capillaries,and vitamin A, which normalizes skincell turnover.Watercress is diuretic and thereforeanti-inflammatory. This mustard greencontains high levels of sulphoraphane,

which is antimicrobial and a cancerfighter. Watercress extract has beenshown to boost the skin's UV protectionas well.A popular addition to a green salad, or asalad facial, is avocado. The natural oilsin avocado offer moisturizing benefitsand have gained popularity in skin care

A calming mask leaves the skin hydrated and refreshed.

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products and cosmetics as an organicsubstitute for petrochemicals. Avocadosare high in sterols, which arephytochemicals with an anti-cholesteroleffect that heal dry skin and eczema.Avocado extract has also been shown toboost the skin's natural sun protection.It also works against skin laxity as itboosts collagen production.

Salad Greens Facial MaskUse only organic ingredients in thisfacial rejuvenation mask.

Ingredients:1/4 cup dandelion greens1/4 cup parsley1/4 cup romaine lettuce1/4 cup watercress1/4 cup sunflower seed oilHalf a ripe avocado (optional)A few drops of lemon or lime juice(optional, for scent and to maintaincolor)1/4 cup of fennel (optional, for scent)

Wash and dry all the salad greens. Pulsea few times in a food processor. Slowlyadd the sunflower seed oil in a constantstream while the food processor is on.Allow the mixture to set for at least 10minutes before application.

Pure Avocado Facial MaskAvocados are known for their "goodfats" but they are also full of vitaminsand antibacterial properties. Flaxseedhelps fight inflammation. Whencombined together, this calming maskwill leave the skin looking hydrated andrefreshed.

Ingredients:1 ripe avocado (peeled, pitted, andcubed)2 tablespoons sunflower seed oil or ricebran oil2-3 drops lemon or lime juice(optional)2 ounces flaxseed gel (optional)1 tablespoon honey (optional)

In a blender or food processor, processthe avocado until smooth. Add otheringredients to mixture slowly. Oncemixture is combined, apply to face anddecollete with wooden spatula. Leave onskin for 10-15 minutes, then removewith warm towel.

A Touch of VinegarApple cider vinegar contains acetic acid.

On skin, it is antifungal andantibacterial, normalizes pH, andcleanses skin as it breaks up excesssebum. It is often used as a foot soak toremedy athlete's foot and other fungalconditions. Combine it with honey foreven more antifungal, antibacterial, andhumectant (moistening) benefits.Honey never goes bad because it has ahigh acid pH and low water content. It isgood for acne and eczema, as it soothesskin and prevents infections.

Apple Cider Vinegar TonicUse this tonic as an astringent, toremove product, or to freshen skin.

Ingredients:7 tablespoons apple cider vinegar1 liter distilled water2 tangerines1 tablespoon baking soda

Add baking soda to water, and soak the

whole unpeeled tangerines in it for onehour. This maximizes the amount of oilthat will be extracted in the next step.Peel the tangerines, cut the peel intosmall pieces, and soak the peel pieces inthe apple cider vinegar for up to sevendays in the refrigerator. Strain and pourinto a sterilized bottle.

Lynn Parentini is an author, educator, esthetician,massage therapist, and author of The Joy of HealthySkin (Prentice Hall, 1995).

Take frequent breaks to avoid eye strain.

Relief for Computer UsersMary Betts Sinclair

Fabulous FigsThis little known fruit is rich in beauty benefitsShelley Burns

According to the American OptometricAssociation, 46 percent of Americansspend at least five hours a day on acomputer or smartphone. When lookingat a screen, many people hold their headforward of center and slouch, which putsmany upper-body muscles in ashortened position.

Here are some ways to avoid pain andstrain:Computer users tend to blink very littleand stare straight ahead, not using theirperipheral vision. Be sure to keepblinking, which washes your eyes innaturally therapeutic tears and breaks upyour stare.

Take frequent rest breaks using the20-20 Rule: every 20 minutes, spend20 seconds looking at something faraway, preferably gazing out a window.Also, stand up and move as much apossible. This is a great time to doeye-muscle stretches andrange-of-motion exercises for your backand neck. Use your fingertips to gently

massage around your eyes, temples, andforehead. Finally, rub your palmstogether and gently cup your closed eyes.Relax and breathe freely.

Make sure you have good light, andcheck that your monitor is the correctdistance away from your eyes and at theright height. Also, adjust the screensettings to where they are comfortable interms of resolution and flicker.

If you wear eyeglasses, have themchecked. For example, in order forsome people to see clearly with theirheads held in an upright and balancedposition, and without chronic tightnessin the back of the neck, they may need tohave a prescription for a longer focallength or larger bifocal inserts, or havean adjustment of their eyeglass frames ifthey are bent or twisted. Some peoplemay need a stronger or weakerprescription. If your doctor hasprescribed a pair of glasses specificallyfor seeing the computer screen, wearthem.

Mary Betts Sinclair is an Oregon-based educatorand bodyworker. Learn more about her atwww.marybettssinclair.com.

As one of the oldest fruits enjoyed byhumans, figs have a known historydating back to 9200 BCE in the MiddleEast. Part of the fig's mythology was thatit had medicinal properties, likebuilding muscle, enhancing fertility,and increasing stamina. Figs wereconsidered a valuable gift in ancienttimes because of beliefs about these andother medicinal benefits.

Figs are enjoyed in Mediterraneancountries, a region that has one of thehealthiest diets in the world.Mediterranean cultures appreciate thenutritional potential of the fig, thebenefits of which have been overlookedfar too long in North America.

Figs are being used today to hydrate skinand restore its elasticity and firmness.They also help prevent cracked lips and

premature wrinkling. Figs have excellenthydration properties, since each has awater content of approximately 3/4 of acup.

Alpha hydroxy acid (AHA) is used torefresh and brighten skin and is oftenused as an ingredient in skin exfoliation.Figs have natural AHA properties, andwhen ingested, behave somewhat likeinternal exfoliants. They also promotehealthy digestion.

This ancient fruit also contains ficin, anantioxidant enzyme more powerful thanpapain (the active ingredient in papaya)for its ability to repair skin and slowaging.

Dried figs consist of a great source ofsoluble and insoluble fiber. Insolublefiber has been shown to reduce

low-density lipoprotein (LDL), betterknown as bad cholesterol. Keep in mindthat dried figs are high in natural sugarsand should be used with caution if youhave high blood sugar levels or diabetes.

Update your thinking on figs. They arenot only a great source of fiber, but theyare also a wonderful skin-enhancingresource.

Shelley Burns, a doctor of naturopathic medicine,completed studies at the Canadian College ofNaturopathic Medicine, and has certification incomplementary and integrative medicine fromHarvard University.

Sometimes themost importantthing in a wholeday is the rest wetake betweentwo deepbreaths.

Etty Hillesum

The glistening brightness of the snow that has established itspresence can prompt us to once again pull out the sunglasses. It is not something that we normally associatedoing in the middle of winter, but more when we are in theheat of the summer season. Eye protection is importantduring any season. If you are driving, be sure that you havea pair handy in the car for times when the snow and sunmake driving more challenging.

In the Northeast, carrying things like energy bars, blankets,some sand with a small shovel, and flashlights can be helpfulif your vehicle ends up off the road during your travel insnowy weather. When running late, it can be tempting to justrun out of the house without a hat, scarf or gloves becauseyou may think you won't be traveling that far. During timesof seasonal weather and plummeting temperatures, it is bestto be prepared with the things that can keep you safe andcomfortable. Hopefully you may never need to rely on themfor anything other than companions for your commute.

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