My Last Day of 2015

2015年12月31日是星期四。

一年末了的最后一天，你在做什么？

我虽然如常的生活工作，但还是感概万千。

在这年与年的交接边缘，总是有一言难尽的感觉。

2015年即便没有大成就的我，还是满怀感恩。

是的，一年又过去，纵然有当时认为不能过的坎，在最后一天的回顾里都发觉都过去了。

2015年尾，我还是过着照旧的我的人生，我仍然单身，我仍然作着那分工作。

虽然这时候的我非常渴望有一个可以牵手的人，2015一整年里，我还是找不到他。

迎来的2016年铁定会给我许多的机会。

新的一年，新的希望，而我还在。

而我说不定会遇到他，那时肯定是时几成熟时，一切就绪。

摆在眼前的长长的2016年，在未知里，我更能进一不发挥我的工作能力。

2016年，更长一岁，一面说是老了，另一面说更增加了智慧。

即便还会遇到风风雨雨，我会坦然的面对。

2016 JOY WELCOME YOU!

HAPPY NEW YEAR 2016 TO ALL OF YOU!

These Charts Will Help You Determine Your Skin Tone Once and for All

by Dana Burke, Associate Social Media Manager, November 30, 2015, 8:30:00 AM

In an effort to make your beauty routine as easy as possible, we're constantly offering up advice on the best beauty looks for every skin tone. Looking for the most complimentary red lipstick for your complexion? We got you. Same goes for nude nail polish, highlights, and blush. Deciding if your skin is fair, medium, or dark is the easy part. But what about your undertones? Together, these two useful charts will help you zero in on the perfect base color and the makeup shades to complement it.

The first step is to answer a few questions:
What color do you see when you hold a blank piece of white paper next to your face? If your skin appears more yellow, than you're probably warm. If your skin looks pink, then you're likely on the cool side.
Look at your wrists in natural light. Are your veins more blue or green? People with veins that appear blue or purple have cool skin tones, while those with warm tones have veins that look green.
Do you look better in gold or silver? We're guessing your jewelry collection probably contains a healthy mix of both, so we're going to go ahead and call out this trick for being a bit outdated. (Oh, and you can ignore that business about seasons and contrast, too. When it comes to wardrobe, wear what you like, when you like.) But if you're still unsure, try taking a look at your favorite or most-worn baubles for answers.
Still not sure? If you go both ways, don't fret. You're skin tone is probably neutral, meaning you can basically rock any color without issue—lucky you.
Now that we've narrowed in on your undertones to find a foundation that matches your skin, it's time to move on to the bigger beauty picture: a full face of makeup. Proceed to chart number two and you'll find that rosy and blue-based colors complement cool skin, while earthy makeup tones are practically made for warm shades. (Nix that part about "beautiful golden brown" tans though; no matter your coloring, you should stay out of the sun. Skin cancer isn't worth it.) And if you really, really, really still have no clue what colors are for you, take a hint from the recommendations below and play up your eye color. It's a no-fail way to make sure you're at least on the right track and highlighting what you've got.
from Allure----------------------------------------------------------------------------------------------------Skin Undertones: Where Do You Stand on the Color Wheel? | allure.com29290

10 Things Your Breasts Say About Your Health By Aviva Patz

By Aviva Patz
 
They're right there on our chest—AA or DDD, perky or pendulous, nipples pale pink or dark brown—and yet most of us don't give our breasts much thought day to day. But we should. Here's what the look and feel of your dynamic duo can tell you about your health.

• Growing sizeNext

Growing size
If your breasts are growing, it's likely due to weight gain (because breasts are made up of mostly fat cells, in addition to glandular tissue), pregnancy (as milk ducts ramp up for breastfeeding), birth control pills, and/or hormonal changes related to your menstrual cycle (they're very sensitive to shifts in estrogen and progesterone).  No need to worry, though you might need to buy new bras.


Shrinking size

If you find your chest shrinking, you've likely lost weight, or your estrogen levels are falling, perhaps from going off the pill or impending menopause. If you're seeing shrinkage and none of those apply (especially if you also have hair loss, acne and facial hair), consider being tested for Polycystic Ovary Syndrome (PCOS), which is characterized by high levels of the hormones testosterone and DHEA. Or maybe just lay off the Starbucks. A study in the British Journal of Cancer found that drinking three cups of coffee a day caused breasts to shrink in some women, with additional cups increasing the effect. The culprit is a gene shown to link breast size to coffee consumption.




Large breasts
If you're generously endowed, you can thank (or curse) your DNA. While some studies have linked larger cups to a higher risk of breast cancer, there's not enough evidence to cause concern. (Here are 10 things no one tells you about breast reduction surgery.) "The bottom line is that more studies need to be done before any definitive conclusions can be made," says breast surgeon Daniel Maman, MD, plastic surgeon specializing in breast reconstruction, and assistant clinical professor of surgery at The Mount Sinai Hospital in Manhattan.


Shifting shape
 DNA programs your shape, but it will morph over time. "Breast shape and appearance is largely based on age and history of child-bearing and breastfeeding," Maman explains. After breastfeeding and as we age, ligaments stretch, connective tissues break down, and skin loses elasticity, causing breasts to form more of a tear-drop shape (aka droop). "Life-long good bra support is one of the few things women can do to fight the effects of gravity," Maman says. You can also avoid yo-yo dieting, as weight fluctuations stretch the skin, and do exercises such as push-ups and chest presses to build up your pectoral muscles, which firms the chest muscles and makes breasts appear perkier.


Lumps and bumps
Throughout your menstrual cycle, your breasts may feel lumpy and bumpy, as hormonal changes cause benign cysts to fill with fluid. "In menstruating women, these fibrocystic changes are part of the normal architecture of the breast," says gynecologist Lauren Streicher, MD, associate clinical professor of obstetrics and gynecology at Northwestern University's medical school. The lumps—which tend to show up on the sides of the breasts under the armpits and/or up front and over the nipples—may feel tender or even painful, especially pre-period, but it's not usually a cause for concern, especially if the lumps are symmetrical. As always, check with your doctor if you're worried.
 
Density
 If you're among the roughly half of women whose breasts are dense—meaning they have more fibrous and glandular tissue—it can be difficult to accurately detect masses or tumors on mammograms. That's because both dense breast tissue and cancer show up as white on x-rays. Since having dense breasts can also mean a slightly elevated risk of cancer, at least 22 states have passed a law requiring physicians to let you know if you have them, according to the organization Are You Dense Advocacy. (Click here for 9 things that impact your breast cancer risk.) Women with extremely dense breasts should ask their doctor about further testing, via MRI or ultrasound. In the meantime, get to know your body. "Be diligent with self-exams—know what your breasts feel like," Maman says. "Have a very low threshold to seek professional medical assistance if you feel something unusual."


Aches and pains

There's a long list of things that can cause breast pain, and most are benign. "Bilateral breast pain—pain in both breasts—is very often hormonal or due to too much caffeine," Streicher says, since caffeine exacerbates fibrocystic changes. Other possible triggers include PMS changes, an ill-fitting bra, mild trauma to the chest wall (like from bumping into something or just from doing high-impact exercise), and even carrying a heavy purse on the same shoulder day after day. "Muscle wall tenderness can hang on for weeks," Streicher says. "Most people don't connect the dots."

Breast pain can also come from a deficiency in iron, which regulates thyroid hormones. In a 2004 study, half of women reduced their overall breast pain after adding 6 mg of iodine supplements, which also boosts thyroid function, to their diets. While pain in only one breast could warn of breast cancer—"people think breast cancer doesn't cause pain but that's not true; it can hurt," Streicher says—there are a lot of non-cancerous things that can cause breast pain, and they're much more common.


Inverted nipples
Inverted nipples are perfectly normal if they've always been that way. "The big issue is if you have new inversion," Streicher says. "If you've always had 'outies' and one day you have 'innies,' get to the doctor right away because breast cancer is one cause of breast retraction." (But first make sure it's not just a temporary effect from the sports bra you slept in.)


Nipple discharge
 Nipple discharge is not abnormal—it can happen after sexual stimulation—but it could signal a problem. "Most women immediately think it means breast cancer, and in some cases it does, but there's a long list of other things it could be," Streicher says. Especially when the discharge is happening on both sides, it's likely to be a hormonal issue. A common problem is elevated levels of prolactin, which could come from a medication you're taking (such as the pill or certain SSRI antidepressants), having an underactive thyroid, duct ectasia (a menopause-related shortening of the milk ducts), or worst case, a pituitary tumor. A benign tumor called a papilloma can occasionally cause a bloody discharge, Maman notes. Discharge can also just mean you're pregnant and your breasts are kick-starting the milk production factory. And milky discharge can persist for up to two years after you stop breastfeeding. "Most times, nipple discharge is normal but should still prompt an evaluation," Maman says, "particularly when nipple discharge is bloody, involves only one breast, and occurs along with skin changes and suspicion of a breast mass."


 Color changes
 While more advanced breast cancers can lead to skin color changes and skin dimpling, according to Maman, color changes are usually a sign of pregnancy, when nipples and areolas may enlarge and darken. Nipples may also get darker or puffier as you age, and that's totally normal, even if it's not your favorite look.

6 Exercises to Do At Home (When the Gym is Crazy Crowded)

Photo by Remie Geoffroi

Don’t let a jam-packed gym (or lousy weather) keep you from meeting your fitness goals. Try this at-home workout developed by Sadie Lincoln, founder of the fitness studio barre3.

All you need is a sturdy surface, like the back of a chair or couch. The exercises are simple enough that you don’t even have to change into workout clothes. Plus, you can sprinkle them into your day—squeezing in a few minutes here and there. Complete the entire routine three to four times a week, and you should start seeing results in about a month.                  

By Jessica Cassity

 

Heel to Toe Sumo Squats

Works: glutes, legs
A. Start standing just in front of a chair with feet wider than hips and legs slightly turned out. Shift weight to heels and lift toes. Bend knees, lowering hips to a squat so they hover just above the chair. Keep chest high.
B. Quickly straighten legs and come onto balls of feet. At the same time, extend arms overhead. That's one rep. Do 20 reps.
 

Barre3 Push-Pulls

Works: abs, arms, back
A. Start in a plank position with hands on a countertop or the back of a sofa, arms straight, feet back about two feet and heels lifted. Bend elbows and lower to a push-up. Lift chest to a small back bend as you straighten your elbows again.
B. Reach hips back so arms are straight and chest is parallel to floor. Lift heels and roll up to start position. That's one rep. Do 10 reps.
Tip: Keep core firm and press palms firmly down when in straight arm plank and in the narrow push-up.
 

Narrow Athletic V With a Twist

Works: quads, glutes, obliques
A. Stand with heels together and toes 3 to 4 inches apart. Lift heels 1 to 2 inches off ground and bend knees. Chest is up and heels are squeezing together. Elbows are bent by sides.
B. Keeping lower body still, cross right arm to low left diagonal; twist upper body left. Return through center. Repeat to the ride for one rep. Do 20 reps.

 

Horse Pose With a Lift and Twist

Works: quads, hamstrings, glutes, obliques
A. Start standing next to a countertop or the back of a sofa with left hand on top and feet open wide. Bend knees and draw right elbow toward right hip.
B. Straighten left leg, lifting right leg up and back. At the same time, sweep right arm forward and across body, turning palm down. Return to start position for one rep. Do 15 reps then repeat to left.
Tip: Focus on the reach of the lifted leg to target the back of the seat.   

Tricep Dips

Works: triceps
A. Start sitting at the edge of a sturdy couch, chair, or coffee table with hands down and fingertips pointing forward. Lift hips and walk feet 6 to 12 inches forward.
B. Bend elbows back, lowering hips 3 to 5 inches. Straighten arms for one rep. Do 20 reps.

 

Incline Core Knee Catches

Works: abs, obliques
A. Start lying on the floor with a small pillow under hips and hands crossed behind head. Straighten legs toward ceiling; reach legs a few inches away from head so abs are working. If you feel this in your lower back, lift legs higher.
B. Bend right knee slightly, drawing right foot to inside of left ankle. Return to start position. Repeat to left side for one rep. Do 30 reps.
Tip: If you are experiencing any low back discomfort, work with legs higher.

並肩走過恐慌症，我們不投降

• 文章出處：康健雜誌183期
• 2014.02.01
• 作者 ： 李宜芸
• 圖片來源 ： 陳昱任

在人生最圓滿燦爛的時候，他恐慌發作，從此開始封閉自己，直到……。這是一個與自己戰鬥的故事，看病友楊國欽與太太陳玉秋如何攜手從恐慌症中找回生命的美好。

「我30多歲而已，就準備在等死，」方才滿臉笑容接待我的受訪者，剛坐下沒多久就劈頭談到他最低潮時不停想著自殺的意念。

他是楊國欽，罹患恐慌症多年的患者。年已半百的他，訪談間與太太兩人不時迸出爽朗笑聲，旁人無法想像他在病情最嚴重時還合併焦慮症與憂鬱症，絕對是精神科醫師的自殺警戒名單之一。

滿目瘡痍的自己

回到發病初期，在他三十多歲生命最燦爛的時候，恐慌症吞噬了他。每一次發作，心臟快炸裂的跳動、窒息、手腳麻木、冒冷汗……，種種如同進了鬼門關的瀕死症狀，是常人難以想像的痛苦。

恐慌症每每在無法預期的時刻突然發作，在短短10分鐘內惡化到最嚴重的程度，不久後又回復正常，過程通常不到一小時。

中山附醫身心科主治醫師李俊德形容，恐慌症就像地震，來無影去無蹤，往往在人們沒有防備時襲來，攪亂了地上的一切，又突然結束震盪，留下驚愕的人們與滿目瘡痍的傷害。

楊國欽已數不清當時來回急診室多少次，但他卻記得每一次被急診趕回去的挫敗。有一次恐慌發作，他被送到三總，太太恰巧不在台北，只能趕緊連絡住在台北的姑姑。當姑姑與姑丈匆忙趕到三總，楊國欽已平息恐慌在急診外面等他們。

20年前的台灣社會，不只一般民眾不知道恐慌症是什麼，就連醫護人員也欠缺相關的訓練。對自己身體無名的疾病，楊國欽很沮喪，「我不知道我生了什麼病、也不知道我的未來該怎麼辦？這些身體上的症狀是很深刻的，但醫生卻說什麼都沒有。我沒有說謊啊！」

許多病友時常受到旁人的指責：「好手好腳，一定是懶惰！」、「他在無病呻吟，找藉口不工作，逃避現實啦！」就像是被社會遺棄的孩子，當發作的次數一多，他們開始擔心外出會發作，只好躲在自己家中，不敢面對人群與社會。

有好幾年，楊國欽家中鐵門不敢上鎖、洗澡不敢關門，甚至擔心洗澡洗到一半發作，不敢使用沐浴乳，因為怕發作需要急救時滿身是泡泡；最嚴重的時候，還想怎麼會有老闆願意用他這樣的人，所以自己辭了工作。

這段期間，許多放棄自己的念頭在楊國欽的腦海裡盤旋，他時常想著「十八年後還是一條好漢」這句老話。「病不能好，我走不過去，最後一個動作就是自殺，」他曾抱著孩子，站在頂樓上想要往下跳，但一想到懷中的孩子讓他跨不出這步。

楊國欽與恐慌症對抗的這20年，幾乎快擊垮了楊家人。楊太太陳玉秋坦承當時的心情，「我也覺得很衰，為什麼我不找健康的（嫁）？為什麼我要承擔這些？很多次我都是跪在另一個房間哭著，不知道要跟誰講，尪是我選的，你怎麼可以回（娘）家說？」

在病友會開始重建自己

所幸，上天還是指出了一條路。當時恐慌症的病友會「生活調適愛心會」成立，在報紙上刊載了相關報導，陳玉秋看到了，發現恐慌症所有的症狀都跟她的先生一 樣，剪下報紙帶回家給楊國欽看。「當時人家都說市立療養院是瘋人病院，但我那時什麼都不管，我一定要我尪去看醫生，」陳玉秋堅定地說。

楊國欽開始就醫，參加了第一次團體心理治療，聽著病友們分享著病情，遭遇比自己還要糟的故事，他知道他「得救了」。「他回來時跟我說一句話，『耶，老婆，我聽他們說起來，我還算小兒科。』你知道這句話對家屬是多麼大的鼓勵，」陳玉秋難掩激動。

開始就醫後，從認識疾病、吃藥、參加團體治療、學會腹式呼吸，楊國欽一步步開始與自己的恐慌症戰鬥，「我是參加了團療才學會兩個口訣：『恐慌症不會死、恐慌症不會發瘋』。」

恐慌症的團療與成長課也幫他找回了自信。「在團體中，大家會分享自己的故事，在他們的故事中我也看到自己的影子，所以我知道要怎麼調整自己，也更深入了解自己。」

學習放鬆

調整自己是漫長且痛苦的，恐慌症無法像感冒般吃藥、休息就痊癒，雖然被精神科醫師稱作是最容易治療的疾病，但復發機率不低，因此，病友要自己找出與恐慌症共處的方法。

那幾年每逢週末，從來不懂如何放鬆的楊國欽經常拉著陳玉秋漫無目的地開車往北海岸跑，因為要學習放鬆；他也強迫自己每天早上跑半小時的路，逐步找回自己的平衡。

後來在愛心會志工們的鼓勵下，楊國欽受了訓，開始擔任團療志工，電話隨時on call等著病友的求助電話，「愛心會的每位志工都曾經是恐慌症或憂鬱症病友，只要有電話打來，我們幾句話就搭上，他知道我懂他。」

他笑談輔導病友的種種趣事。曾有位病友恐慌發作被送去急診，對著醫護人員說：「我要氧氣！」他一接過氧氣罩趕緊吸了兩口覺得舒服多了，卻看到旁邊的親友與醫護人員臉色奇怪，才發現原來氧氣罩根本還沒接上氧氣筒。

這一個又一個的故事成為楊國欽抗病的養分，他從中成長，也得到警惕。他也曾經與其他志工組成小組，協助一位在印尼知名石油公司擔任工程師的華僑，當時工程 師病得連床都不敢下。現任愛心會理事長的蔡香蘋特地到印尼護送他來台灣治療；來的時候坐輪椅，在志工們陪伴下，半年後敢坐捷運，自己走上飛機，楊國欽回 憶。

在醫護人員、志工、家屬與病患自己的努力下，只要學會了如何去面對它，恐慌發作可以從洪水猛獸，慢慢變成小漣漪。「現在當恐慌發作，我只要按照標準程序，先深呼吸，再來我最常做的就是『讓電腦reset（重新開機）』，睡個覺起來一切恢復正常。」

後來楊國欽也再次深入內心的禁區，挑戰會讓他恐慌發作的地方。他開計程車，又改做保險，逼自己去面對人群與被拒絕的挫折，因為想與恐慌症共存就要學會面對恐懼，找到在情緒低落時把自己拉起來的方法，否則永遠是被這個病帶著走。

楊國欽曾經視恐慌症為夢魘。現在，他可輕鬆自在地走上講台，對著台下七、八十人演講。陳玉秋回想起來眼淚直流，因為在那當下她知道「我的先生回來了。」

許多人看著楊國欽的外表，不會相信他曾經病得這麼嚴重。他笑說，「我很感謝祂這麼愛我，讓我病得很齊全，恐慌、焦慮、憂鬱三合一，讓我病得很有經驗可以去幫助更多需要的人。」

陪伴、接納，但千萬別訓話

李俊德說，恐慌症病患要回復到正常軌道，家人的陪伴是關鍵。

楊國欽也建議恐慌症病友，找一個最信任的人，如家人或志工成為自己的支援系統，在發病時，打電話給他們。一個善意態度與回應，都是恐慌症病人的最好的急救。

陳玉秋就是楊國欽的支援系統，引導他走出恐慌陰影的燈塔，但與楊國欽相處的方法，她摸索了好多年。

在楊國欽剛發病初期，陳玉秋不懂為什麼好好一個人，身體也檢查不出毛病，會突然說吸不到空氣，「我一開始都會對他說，我們都在這裡吸空氣，怎麼會沒空氣？那時大家不太能理解他們心裡的苦。」

後來，身為基督徒的她總在楊國欽發病時，拿著聖經說，「你不會死啦，聖經要我們剛強壯膽，你自己要勇敢、要努力。」

但這些話聽在恐慌症病友耳中其實很刺耳，反而壓力更大，因為病友們並不是自己不努力、不勇敢，因而容易造成家中更大的衝突，親友也很委屈，「他常說，你不要煩我。我心裡想，我關心你，你居然跟我說不要煩我？後來我才知道，他是在用自己的方式面對疾病，」陳玉秋說。

面對家人的恐慌症，家屬不用想該怎麼照顧，只要陪著他就好，給他足夠的安全感。陳玉秋從一開始的責備，到後來錯誤的鼓勵方式，最後開始同理他、接納他， 「現在我們有默契，我知道他遇到氣壓變化大時會容易不舒服。如果在車上，我會說，沒關係你慢慢開。因為不管外面是塞車，或是下雨、晴天，路還是要走，你都 要陪坐在你旁邊的這個人，一起走這條路。」兩人相視而笑。

一分鐘醫學教室：認識恐慌症

每個人都可能是恐慌症的候選人。國外資料顯示，恐慌症盛行率1.5～5％，女性罹患的機率則比男性高2～3倍。發病高峰期約在15～25歲以及45～54歲間。

恐慌症的病因與體質有關，這類型患者大腦神經傳導物質血清素容易不平衡，一旦血清素不足就會導致交感神經容易興奮，即一般常說的自律神經失調，進而影響了下游器官，讓身體產生心悸、呼吸困難、噁心嘔吐等等症狀。

「許多恐慌症病人發作後，到心臟內科、胸腔內科看診卻找不到病因，其實原因出在大腦，」中山附醫身心科主治醫師李俊德說明。

目前也有研究指出，恐慌症患者的個性多半是完美主義者、急性子；恐慌症發作前，許多病患正處在極大的壓力下。另外，恐慌症有遺傳傾向，若父母有恐慌症，子女罹患的機率比一般人高出4～8倍。

在治療上，醫生會先以藥物，如苯二酚（BZD）與特異性血清素再吸收抑制劑（SSRI）來平衡腦中的血清素，一般服藥一週到一個月後，會逐漸穩定，減少發作的頻率。

當恐慌症穩定後，則會進行認知行為治療。認知治療就是讓病患對恐慌症有正確的認識，如恐慌症是因大腦邊緣系統部位的血清素不足所致，並非心臟病發作，不會致死；行為治療則是當患者對交通工具或是某些地點害怕時，經由家人或志工陪伴重返該處，慢慢瓦解病患對該處的恐懼。

李俊德表示，恐慌症發作起來雖然可怕，卻也是相對容易治療的疾病，「若不治療，問題會如滾雪球般，不僅症狀愈來愈明顯，生活品質、工作、婚姻都會受影響，甚至可能併發憂鬱症或出現酒癮。」

據臨床統計，恐慌症經過治療後約三成可以維持長時間不再復發。另外七成的病友容易有間歇的恐慌發作，但其中一半的病友是輕微的發作，只有兩成則會出現較明顯的恐慌發作而影響生活。

對於容易復發的病友，接受持續的治療，改變自己過於要求完美的個性，多運動、放鬆，家人朋友給予適當的支持，一旦發病立即求診，都是與恐慌症好好相處的關鍵。

團體治療幫助病友找回自己

在中山附醫經營了15年精神官能症團體心理治療特別門診的身心科主治醫師李俊德說，許多病患加入團療後，用藥來得比未參加的病患少，也更懂得如何控制疾病，病情明顯穩定很多。

但受限於風俗民情，民眾不太願意在公開場合分享自己的困難，願意參加的病友不到10%。

團療的參加人數約8～10人，由醫生擔任主持人，引導病友們分享自己的經驗，可以談疾病病因、症狀、藥物治療、行為治療，有時還會整團帶出戶外做行為治療，有些人怕坐飛機，李俊德也曾帶團出國旅遊。

團療能夠效果顯著，主因除了醫護人員可提供治療資訊外，團療中有穩定的老病友以及志工，他們的經驗與分享都對病友有很大的引導效果。從了解彼此，找到共同 點，減少不安的孤單感，進而產生凝聚與信任，慢慢隨著團體的目標努力並改變自己。家屬也能夠參加團療，了解病情也更能接納病友，在家也能提供適當的支持。

※中華民國生活調適愛心會

病友或親友有憂鬱、焦慮、恐慌、強迫，可撥諮詢電話：

台北聯絡處：02-27593178 |台中分會：04-23339622

高雄分會：07-7133825 |網站：www.ilife.org.tw

Get Your Butt in Shape

Tone your tush with this fast-paced routine designed by Eric Paskel, the man behind Xflowsion.

 

Tone your tush

From Health magazine
Bust stress and tone your tush with this fast-paced routine designed by Eric Paskel, the man behind Xflowsion, a combination of martial arts, freestyle dance, and yoga that’s been kicking butts—including those of celebrities like Jessica Biel—at clubs across the country.

Put on your favorite music and do each of these moves for 2 minutes, 4 days a week for a month. You’ll lose up to 5 inches off your hips and thighs.
 

The kicking airplane

For butt, legs, abs, and balance

With your right leg slightly bent, lift your left leg behind you as high as is comfortable. Raise both arms out to your sides. Bring your left knee toward your chest, and crunch your torso toward your knee while squatting slightly with your right leg. At the same time, make fists in front of your face. Then, raise your torso and kick your left leg back behind you to complete the rep. Do 10 reps with your left leg, then switch legs and repeat. Alternate for 2 minutes.

 

Criss cross

For arms and shoulders

Stand with your feet hip-width apart, knees slightly bent, fists near your chin. Twisting with your core, punch across your body at shoulder-level with your right fist, extending your right arm. Pull your right fist back toward your body and punch with your left fist. Repeat 3 times with each fist. Next, drop your fists to chest-level. Keeping your elbows bent at about 90 degrees, twist right and punch up with your left fist. Then twist left and punch up with your right fist. Repeat three times with each fist, then start over; continue pattern for 2 minutes.

Trainer tip: As you get comfortable, create your own combination of punches.
 

Flying side kicks

For hips, butt, and abs

Stand with your feet about hip-width apart. Exhale and squat, bringing your fists to your face. Don?t let your knees go past your toes. Inhale, raise your left knee, and kick your left leg out to the side, heel first. Lower your left leg and return to squat position. Repeat with your right leg. Alternate sides for 2 minutes.

Trainer tip: Remember to breathe through your nose; this will help keep your heart rate under control even while you?re working hard.

國人愛久坐 坐出一身病

2015-12-28 14:23:56 聯合晚報 記者李樹人／台北報導

久坐不動10大壞處資料來源：部立台東醫院院長祝年豐整理：李樹人

分享

國人就是愛坐，千禧之愛健康基金會一項調查報告發現，上班族平均上班坐六小時，回家後繼續坐，三成六受訪者每天坐著時間超過九小時，近一成超過12小時，以致內臟脂肪逐漸堆積，腦心血管疾病風險逐年升高。千禧之愛健康基金會董事長蔡克嵩醫師表示，長期久坐會造成內臟脂肪堆積，引發慢性發炎、代謝症候群，造成肥胖，並增加血栓形成風險，引發腦心血管疾病，如果繼續久坐不起，恐成為短命一族。
蔡克嵩呼籲國人「站起來」，減少坐著的時間，養成運動及生活好習慣，每周至少150分鐘中高強度運動，全民一起對抗內臟脂肪累積所帶來的死亡威脅。
該調查針對全台六都1200人進行電訪，結果發現，上班族每天平均工作坐著時間達六小時，70.2%下班後坐著時間超過三小時，40.3%甚至超過四小時，等於工作時久坐，回到家繼續坐。
調查進一步發現， 85.3%受訪者下班後休閒娛樂為靜態活動，例如看電視，或使用3C產品，幾乎都得坐著。蔡克嵩警告，「坐」越久，腰圍越粗、內臟脂肪越多，影響血糖、三酸甘油酯濃度，心血管疾病死亡率風險隨之增加。
「不可忽略久坐對於健康的威脅！」千禧之愛健康基金會董事祝年豐說，下班後懶洋洋坐在沙發上看連續劇、打電動，看似紓壓，但美國研究發現，下班後看電視超過四小時者，代謝症候群罹患率達35%。
如何減少久坐，減少腹部脂肪囤積？祝年豐建議上班族，養成站著講電話的習慣，辦公時每小時起身活動三至五分鐘；選擇小容量的杯子，才能經常起身倒水、上廁所。
此外，工作時，應該少坐電梯，多爬樓梯。搭車上下班，不要急著搶位子，最好多站、少坐。搭車回家時，建議提早一站下車，讓自己有機會多走走路。

It's Amazing What Damage Wine, Gluten And Sugar Can Do To Your Face

Brandon Fox

November 24, 2015 

 

The skin on your face is effected by many variables like age, metabolism, gender, sleep, and much more. It is known that smoking damages the skin on your face, but what about the food we consume? Doctor and skincare expert Nigma Talib thinks that the food intake is also related to the changes of our faces. After treating the skin of celebs like Sienna Miller and Charlotte Tilbury, Nigma Talib wants to explain what dairy face, sugar face, wine face and gluten face are all about.

1. Wine Face

Wine may cause you lines and sometimes redness between the eyes. Also wine may cause droopy eyelids, dry skin and lines across the cheeks. Wine can give you pink cheeks and nose when consumed with enlarged pores. Not the best idea to have too much wine.

2. Dairy Face

Dairy face usually share some basic symptoms : swollen eyelids, bags & dark circles around eyes, white spots and bumps on the chin.

4. Sugar Face

Sugar effects your face in many ways, most are not quite good. There are lines and wrinkles forming on the forehead, eyes will look droopy , gaunt face, spots on face, and pasty white hue of skin.

3. Gluten Face

Bread lovers around the world - meet the Gluten's effect on your face : red puffed up cheeks, pigmentation patches and spots around the chin.

A Core Workout for Flat Abs in 4 Simple Moves

Flat abs in four weeks

From Health magazine
Whittle your waist with this 20-minute routine based on Kira Stokes’s super-hot Core Cuts class at the Reebok Sports Club/NY. These standing ab moves require lots of balance and stability, giving your core muscles an extra challenge.

Do this workout 3 times a week (plus 40 minutes of intense cardio 4 times a week)—and you can lose 2 inches off your midsection in just four weeks. Do all the moves once, then repeat the entire circuit 2 more times.
 

Standing oblique crunch

A. Stand with feet slightly wider than hip-width apart, with your weight on your right leg and a 3- to 5-pound dumbbell in your left hand. Stretch your left hand up and overhead to the right so you feel a stretch in your left side waist (aka your oblique).

B. Crunch your torso to the left, bringing your left knee up and left elbow down toward each other as if trying to crack a nut between your ribs. Return to previous position. Do 12–15 reps, then switch sides and repeat.

Trainer tip: For maximum core challenge, tap the ball of your foot on the floor after each rep instead of putting your whole foot down.
 

Upside-down pendulum

A. Stand with feet wider than hip-width apart and knees slightly bent. Hold a 3- to 5-pound dumbbell between both hands, and extend your arms toward the ceiling.

B. With head between arms, bend to the left as far as possible, keeping hips and shoulders square. At the last moment, rotate toward floor, then rotate back to forward-facing position and return to arms overhead. Repeat on other side, moving smoothly (like a pendulum). Do 10 reps per side.

Warrior III balance crunch

A. Stand with feet together, holding a 3- to 5-pound dumbbell with both hands. Extend arms and slowly tilt forward at the waist, lifting left leg so it and your upper body are parallel to the floor and your arms are by your ears.

B. Bend elbows to bring the weight in toward your chest. At the same time, bring left knee in toward your chest so elbows and knee meet at the midline. Return to previous position. Do 12–15 reps, then switch sides and repeat.
 

Squat sweep

A. Stand with feet shoulder-width apart, holding a 3- to 5-pound dumbbell between both hands. With your shoulders and hips square and knees pointing forward, lower into a squat and bring the weight down by your right hip.

B. Push from your heels up and out of squat position, sweeping the weight diagonally across your body until it’s above your left shoulder. Do 15 reps; switch sides and repeat.

Yoga Moves to Beat Insomnia, Ease Stress, and Relieve Pain

Here are some favorite calming and comforting moves.

 

Magic moves for more z's

From Health magazine
The next time you find yourself lying awake at night, grab your yoga mat: Research suggests this ancient form of exercise can help combat insomnia, relieve stress, and ward off aches and pains that can keep you tossing and turning. Closing your eyes and breathing long, slow breaths can have a sedating effect on the body, says Sara Ivanhoe, featured instructor on VH1's Celebrity Rehab. "I've had trouble sleeping since I was an infant," she says. "One of the reasons I got into yoga is because I wanted to learn to relax on command." (Watch her interview here.)

Here are some of Ivanhoe's favorite calming and comforting moves. For best results, put on your pj's first and do them right before you turn in for the night.
 

Combat insomnia

Easy-to-hold Iyengar yoga inversions, which send blood to the head, can help send you off to dreamland. The gentle Supported Standing Wide Leg Forward Bend is easy to relax into and will help still your thoughts.

How-to: Stand with hands on hips and feet approximately four feet apart, toes slightly turned in. Place a block or short stack of books on the floor in front of you. Breathe deeply; exhale, fold forward, and place hands on floor shoulder-distance apart with fingers spread. Lengthen spine forward and place crown of head on block so both head and neck are fully supported. Draw shoulders away from ears and hug elbows in. (If you feel a hamstring stretch, widen legs and raise block.) Close eyes; breathe slowly in and out through nose. Hold up to five minutes, then come out of pose slowly.

Note: If you have glaucoma or high blood pressure, stick to upright poses.
 

Cure a headache

A pounding head can keep you from falling asleep at night, but you don't always have to pop a pill. This move, called Legs up the Wall, gently stretches the muscles in your neck (often the culprit of tension headaches) and relaxes you at the same time—a combo that can ease your ache in just a few minutes.

How-to: Sit on one end of a mat with your right hip touching a wall. Lean back, turn to lie flat on the mat, and extend your legs up the wall; your butt should be nearly touching the wall and your legs should be together. Put your hands on your belly or rest them on the mat above your head. Close your eyes, relax your jaw, and drop your chin slightly. Breathe deeply and slowly in this position for 3 to 10 minutes.
 

Ease back pain

Slipping into bed should be a peaceful experience, but many Americans suffer from chronic back pain that prevents them from relaxing comfortably. This reclined twist will give you on-the-spot relief and ward off future trouble by stretching and strengthening muscles and ligaments near your spine.

How-to: Lie on your back on a mat, bend your legs, and squeeze your knees to your chest. Keeping your legs bent and knees together, lower both knees toward the mat on the left side. Hold your knees in place with your left hand and gently twist to the right. Extend your right arm and look right; hold for 5 to 15 breaths. Bring knees and hands back to the center, then repeat to the right. Stretch to both sides three times whenever you feel tightness in your back.
 

Soothe stress

Relaxing for one minute in Child’s Pose gives your mind and muscles a chance to escape everyday madness.

How-to: Sit back on heels with the insides of legs and feet touching. Lean forward, bowing torso over thighs and lowering forehead to mat. Extend arms forward, palms down. Relax into pose, widening knees or bending elbows a bit, as desired. Focus on breathing, taking four to eight counts for each inhale and exhale and relaxing deeper into pose with each exhale.

Why You Should Celebrate Everything

Polly Campbell Imperfect Spirituality

Make a toast to the weekend, or just a great side dish.

Posted Dec 02, 2015 

 A day before my family arrived for Thanksgiving, my husband and I toasted to the carpet. It was still damp from the cleaning hours before, but it looked pristine.
The next night, we celebrated the kickoff of the holiday season by watching our first-of-the-year holiday movie on cable.
We’ve even been known to high-five the discovery of whole-wheat couscous.
In ways both little and big, stupid and endearing, we celebrate just about everything.
After 13 years of marriage, it isn’t always smooth sailing around here. We bicker over parenting differences. I’m constantly annoyed when he comes home from the market with rotten or bruised produce. He doesn’t like when I interrupt or wander down the hall while talking.
We have real-world challenges, but we give extra attention to the good things in life, too. We celebrate the little successes and that helps keep us connected.
Why Celebrate?
I’ve also punctuated some great little life moments—when a client gave me a “job well done,” when I secured a new assignment, when I found the thing I’d been looking for all week—quietly, alone, in my office, over a cup of coffee. And that works too, because any celebration, big or small, is really about taking a beat to notice the good stuff in your life. It can also be a reminder of our talents and abilities, skills and persistence. Drawing on those things can motivate us to keep working toward our goals.
These moments of celebration make us pause and be mindful, and that boosts our well-being. According to social psychology researcher Fred Bryant and others, when we stop to savor the good stuff, we buffer ourselves against the bad and build resilience (link is external)—and even mini-celebrations can plump up the positive emotions which make it easier to manage the daily challenges that cause major stress. (link is external)
When we have something to look forward to, or look ahead to something worth celebrating, we feel more optimistic, according to research led by Hadassah Littman-Ovadia (link is external). It could be a new job, retirement, finishing a marathon—or something simpler but meaningful like a lunch with friends, a snow day, or a visit from the kids.
How to Celebrate the Little Moments
You don't need decorations or presents to savor a great moment. Just follow these steps and soak up the good feelings:
1. Notice the moment.
What is it that you are proud of? What have you achieved today? What do you like about your life? Where is your good energy flowing? Notice what is working in your life and you’ll find something to celebrate. Perhaps a check came, or you finished a tough project, or handled a difficult moment with your child in a healthy, positive way. Maybe you helped someone else or found the courage to enroll in a continuing education program.
2. Move out of the routine and set the scene.
Now, stop. Go to a special place in your home, or to a beautiful location outside and give your attention to the moment of goodness or achievement. Whatever you celebrate, set the moment apart by stepping out of your routine for just a few minutes.
3. Commemorate the moment.
Now take some action: Make a toast, say a prayer, take a bite of a special food, sing a song, high five, light a candle. Animate the moment with a powerful, celebratory action that fires up positive energy, and enjoy the goodness that you have in your life.
There will always be birthdays and big celebrations like Thanksgiving, graduations, and the fireworks of 4th of July to command our attention. And these are fun, for sure, but it’s the mini-celebrations of the little moments that I come back to in the corners of my memory, because they have carried the most meaning. One example is the e-mail I got announcing the sale of my first book, which I printed and fist-pumped over before saying a little prayer of gratitude. Another is the weekly revelry on Friday at 4:15 when my husband throws open the front door and shouts, “It’s the WEEKEND!” He acts like we aren’t middle-aged parents who go to bed by 9 p.m. on Friday nights. We sit in the kitchen and toast each other, Friday, and the week’s accomplishments. We enjoy the moment and act like there is something big worth celebrating.
If you go looking hard enough, there always is.

How to Shrink Your Waist And Fit Into Those Jeans

Moves to help you lose up to 8 inches in just 6 week

From Health magazine
Shape up below the belt with these moves from Molly Fox, creator of the popular Skinny Jeans Workout class, taught at Equinox Fitness Clubs across the country. Her six-week plan will erase up to 2 inches from your hips, butt, thighs, and belly. No more too-tight jeans!

1. Squats

Stand with feet hip-distance apart and slightly turned out. Hold a 3-pound weight in each hand, arms by your sides. Lower into a squat, keeping upper body as upright as possible while reaching arms forward (as shown). Return to starting position. Do 20 reps.

Trainer Tip: In the squat, your knees should be over your second toes. To keep knees from turning outward, tighten your inner-thigh muscles.
 

2. Leg lifts

A. Begin on all fours with your knees hip-width apart, holding the end of a 3-pound weight in your left hand.

B. Raise your right leg out and back so it’s straight and in line with your torso; at the same time, raise your left arm out to the side until it’s in line with your shoulders. Hold for a moment, then return to starting position. Do 20 reps, then switch sides and repeat.

Trainer Tip: Concentrate on keeping your weight centered. You should feel your core working.
 

3. Lunges

A. Stand with feet a little more than hip-width apart, left foot in front of right. Hold a 3-pound weight in each hand, with arms by your sides and palms forward.

B. Drop back knee toward floor and bend front knee until it is directly over your ankle. At the same time, bend arms as you lift them out and up until elbows are in line with shoulders and bent to 90-degree angles. Return to starting position. Do 20 reps, then switch sides and repeat.

Trainer Tip: Focus on dropping your hips toward the floor.

4. T-Balance with arm raise

A. Stand with feet together and arms by your sides, holding a 3-pound dumbbell in each hand. Slowly tilt forward at the waist while lifting your left leg behind you, so leg and upper body are parallel to the floor; let your arms hang down. Hold for 5 seconds.

B. Raise both arms out to the sides to shoulder height. Hold for 5 more seconds, then slowly lower. Return to starting position. Do 6 reps, then switch legs and repeat.

Trainer Tip: It’s OK to wobble—it simply means you’re working your muscles.

10 Ways To Make Your Partner Smile Today

Barton Goldsmith Ph.D. Emotional Fitness

7. Say, 'I love you,' out loud, for no reason at all.

Posted Dec 05, 2015 

 

I am on a daily scavenger hunt to find things that will make the people I care for smile, especially the one I love. Sometimes it’s a text, a book, or something simple I've found that will hopefully brighten my sweetheart’s day.
Here are some tips to make that happen for you:

1. Share a joke every day (even if it comes from a cheesy "joke of the day" website). Go ahead and tell your partner a joke. It’s great to start the morning together with a laugh; you'll both leave the house a little lighter.
    
2. Without letting them know, take over some of their household duties for a day or two so they can play or just relax.  We all have our tasks of daily living, and if you can lighten the load for someone you love, that's a real gift.
    
3. This weekend, take your partner’s car to get it washed and filled with gas. (Even better: Take the kids.) As a kid, I often got to sit in the car while it went through the wash. It was very exciting and created a memory I’ll always cherish. As an adult, your partner will appreciate what you've done when they get in their car Monday morning and carry fond thoughts of you on their commute.
    
4. Next time your partner has a really hard day, draw a warm bath they can relax in. Light some candles, put on some music—make it feel romantic, but not sexual. This is something you're doing for your mate. (If it relaxes them sufficiently, maybe the other stuff will happen later.)
    
5. Say sweet things and actually use sweet terms of endearment, like honey or sweetheart. This habit really does bring you closer. (Here's the science behind it.) Even just a heart on a text will do the trick. The sweeter you are to each other, the closer you will both feel, and the fewer stressful moments you'll have.
    
6. Bring flowers whenever you have a chance. It doesn’t matter how big the bouquet is; sometimes a single rose can say more than a dozen. I know I’ve often grabbed a flower from the yard (OK, or the neighbor's) before I've walked in the door.
    
7. Say “I love you very much," out loud, for no reason at all. You don’t have to pick a special moment; better to be spontaneous. This sign of your affection is guaranteed to make your partner grin from ear to ear. He or she may think you are a little crazy in the moment, but it’s worth it.
    
8. Make a surprise date. It's even more special if you make it an overnight. But even if it’s just for lunch, brunch, or dinner, this will make your partner smile. And always order something a little special for your partner.
    
9. Do something totally new and different together. Doing new things produces the brain chemical oxytocin, also known as the “cuddle hormone.” The more new things you do together, then, the closer you will want to be.
    
10. My spouse once told me a story about wanting a yellow toy phone when she was a child, and even cried a little telling me about it. . . . . . so the next day, I went on e-Bay and found a likely replica and gave it to her. Total investment: $10. Payoff: Priceless.

It doesn’t take a lot to make someone smile; it just takes a little effort. But it’s almost guaranteed to come back to you in positive way—and make you smile more, too.

6 Things You Should Never, Ever Say When Negotiating Your Salary

You can always share more, but can never take something back once you say it.

By Quora

What is the worst mistake you can make in salary negotiations? originally appeared on Quora - the knowledge sharing network where compelling questions are answered by people with unique insights.
Answer by Keith Andrew, SaaS Growth Hacker and Digital Marketing Pioneer, on Quora:
It's natural to want to earn more money during a salary negotiation. After all, for most of us we do not get the opportunity to make big jumps in salary very often.
I have interviewed hundreds of folks throughout my career. By far I think the worst mistake people make during salary negotiations involves offering too much information too quickly.
Here's a few things you should never share too early:
Your age
It's your business and nobody else's. This can hinder your ability to get a higher salary. Never share your age.
Your previous compensation
You might have made a huge jump at your last jump. If you are share you just got "X" percent raise, the company will believe you will be satisfied with less.
A "minimum" salary
Once you provide a quick "bare minimum" requirement the floor is set for how low the company can go. You should qualify yourself if you feel like you are out of their price range, but only do so when they ask.
Your financial situation
It might be tempting to be transparent about how much money you "need" to survive. Similar to age that is not relevant to the conversation.
How much Dave (name changed) makes at Twitter
Bringing another person into your salary negotiation shows immaturity. This is about your value and yours alone.
Your health
If you have medical bills or personal financial challenges, this is not the place for a pity party.

Overall salary negotiations do not have to be painful if you are mindful and think deeply about each step of the process.

As usual if you are in doubt about what to share, take a step back and research it first.

Drop an Entire Dress Size With This Speedy Strength Workout

Time-crunch workout solutions

From Health magazine
Crunched for time but still want to tighten and tone? Try this full-body strength workout from New York City—based trainer Pete Cerqua, author of The 90-Second Fitness Solution. Instead of countless sets and reps, you’ll do each exercise just once (or once per side), stretching the movements out over a full 90 seconds. Follow this routine 3–4 times a week (with 1 day of rest in between) and you’ll shrink a size in a month.
 

Hindu squat

works legs, butt

Stand with feet shoulder-width apart and arms raised to shoulder height for balance. Bend knees and slowly descend, keeping hips over heels and back straight. One-third of the way down, pause and hold for 10 seconds. Lower 2 inches more, raising heels, as needed; hold for 10 seconds. Continue to lower your body in this pattern 3 more times, ending in a deep squat. To complete the move, slowly straighten legs in 4 (10-second) increments.

Single leg squat reverse fly with ball

Works thighs, butt, back, arms, shoulders, and neck

A. (top) Start with a 5- to 8-pound dumbbell in each hand and right leg lifted so top of right foot rests on exercise ball behind you. Bend left knee to 45 degrees, rolling ball backward and hinging forward until back is parallel to floor and arms are hanging down.

B. (bottom) With elbows slightly bent, raise each arm a few inches and hold for 10 seconds. Raise arms 2 inches more, and hold for 10 seconds; repeat pattern 3 more times, ending with arms at shoulder height. Slowly lower arms in 4 (10-second) increments. Repeat with opposite leg.

Lying rotary torso

Works abs

A. (top left) Lie on your back with legs lifted straight up, arms reaching out to either side and palms down.

B. (lower right) Lower legs a few inches to the left, and hold for 10 seconds. Lower 2 inches more, and hold 10 seconds; repeat 3 more times, ending with legs hovering just above the floor. (Your right hip will lift as you move, so draw your abs in to protect your lower back, and keep your right shoulder down.) Raise legs back to center in 4 (10-second) increments. Repeat on opposite side.

Trainer tip: For variety, try rotating legs left and holding a few inches from the floor for 45 seconds. Return to top position, then repeat on the right side.
 

Ball bridge fly

Works hips, hamstrings, butt, chest, arms, and shoulders

A. (top) Lie on back with feet on top of exercise ball and legs straight. (Don’t lock your knees.) Hold a 5- to 8-pound dumbbell in each hand, arms raised over chest. Press heels into ball, and lift hips so body forms a straight line. (Don’t let your hips sag.)

B. (bottom) Bend elbows slightly, open arms a few inches to the side; hold 10 seconds. Open 2 inches more, and hold 10 seconds; repeat 3 more times. Close arms in 4 (10-second) increments.

Trainer tip: It’s OK to take a quick break partway through if you need to.