Fat’s Place In Your Weight Loss Plan

Fat- it’s the F word. When used as an adjective, it can be one of the worst insults one can voice. When used as a noun, we avoid it like the plague, quickly throwing down harmless food containers which bear the filthy word, unless it is directly followed with “free” or preceded by “low.” However, according to experts, it may be high time to add the shunned word it back into our nutritional vocabulary.

Barbara Roberts, MD and director of the Women’s Cardiac Center at the Miriam Hospital says that our bodies need fat to function properly. “Fats help you absorb vitamins A, D, and E and they are vital for your nervous system.” After all, the Mediterranean diet is full of healthy fats, and look at all those gorgeous, healthy Mediterraneans.

The Skinny On Fat
5 to 30 percent of your total daily calories should come from fats. It’s all about knowing the good from the bad.

Unsaturated Fat

Monosaturated Fat
Monosaturated (good)
Also known as MUFAs, these fats lower bad cholesterol, raise good cholesterol, prevent plaque buildup in your arteries and cut down on belly fat. You can find them in peanuts, peanut butter, sesame sees, olive oil, and canola oil. Says Roberts, “Just two to three tablespoons of olive oil a day can raise HDL (good cholesterol) levels and protect against heart disease.”

Polyunsaturated (good)
These are the fats that contain the omega-3 fatty acids. Aside from lowering LDL (bad cholesterol) they can also strengthen your immune system, increase brain function, and improve your mood. These can be found in fish like salmon and herring, and in canola oil, walnuts, flaxseed, and tofu.

Bad fats
Saturated Fats (bad)
These are the bad guys. They raise cholesterol and increase heart disease. You’ll find them in all the likely places: cream, whole milk, butter, meat, and even in some plant foods like palm and coconut oils. Try to limit saturated fats to under 10 % of your daily calorie intake. A good way to start? “Remove any hard fat you can see, such as the skin on chicken,” suggests American Dietetic Association spokesperson Christine Gerbstadt, MD.

Transfats (bad)
Boo! Hiss! If saturated fats are bad, this guys are downright evil. Transfats are made from unsaturated fat chemically altered to increase shelf life. They raise bad cholesterol, lower good cholesterol and,”100 percent promote heart disease, according to Dr. Gerbstadt. You’ll find them in about everything that qualifies as junk food, including crackers, chips, cookies, cake, margarine, doughnuts, and french fries. The FDA provides that food manufacturers can claim a products is trans fat free id it has 0.5 grams of transfat or less. Translation: more than one serving can contain more than a gram of transfat. Check ingredient labels for “partially hydrogenated vegetable oil,” a.k.a. transfat.

Weight loss
Eric Tark, Director of the Touchstone Diabetes Center at UT Southwestern Medical Center says, “The average person has 10 billion to 20 billion fat cells.” Overeating creates new fat cells. Losing weight causes fat cells to shrink, but not disappear. The best way to avoid excessive weight gain is by following a balanced diet including lean protein and low fat dairy and doing cardio and strength training regularly.

Smart Food Swaps

To jumpstart your healthy eating program, swap out
Regular bacon for Canadian or turkey bacon as, according to Emily Rubin, RD, “Pork bacon is loaded with saturated fat.”
Stick margarine for tub or butter. Stick margarine can have as much as three times the trans fat of tub. Switch to butter to lose the transfats.
Regular ice cream to for low fat. No way, you say? Rubin says,”Two scoops of the premium kind can have 11 grams of saturated fats, about half the amount you should eat for an entire day.’

What are you swapping out to improve your fat choices? We want to know how you fight the good fight on bad fat.

Try These Ingredients To Brighten Skin

Why would anyone want “bright skin?” As a civilization, we are obsessed with reversing the effects of time, especially with regard to our skin. As we age, the skin that we were born with becomes darker, due to exposure to the sun and light. Although we may never hope to return our skin to the state from whence it came, there is promise of returning it to a healthier, simpler state, before the evil sun did its damage.

Woman with bright glowing skin

Skin brighteners defend skin against post- inflammatory hyper pigmentation, or any type of inflammation on the skin, specifically, blemishes from acne. Dr. Deborah S. Sarnoff, MD and senior vice president of The Skin Cancer Foundation says,” When the acne resolves, sometimes the skin stains, which is causing too much pigment to be released. That’s a common issue where a skin brightener may help. In addition, skin brighteners help target age spots and brown spots, which are caused by ultraviolet rays.”

The Ingredients

Although most brighteners contain similar ingredients, they may work entirely differently depending on the formula. Here are some ingredients found in most skin brighteners and what they do.

1. Hydroquinone
While it may be 50 years old, “prescription hydroquinine is still the gold standard in bleaching,” according to Pearl Grimes, professor of dermatology at UCLA . The drug works to fade spots and block enzymes used to create new ones, and can lighten skin blotches in about four to six weeks when used in combination with a nonprescription retinal or retinoid.

2. Azelaic Acid
If your skin tends toward redness, this ingredient is for you. Often used as a treatment for rosacea prone skin, it “only targets melanin, so it doesn’t lighten healthy skin,” says Jeannette Graf, assistant professor of dermatology at the Mount Sinai school of Medicine.

Woman with glowing skin
3. Melazyme
This enzyme has come a long way from its original purpose of whitening paper. Melazyme is the only ingredient capable of dissolving melanin on the surface of the skin. (Other enzymes impede the melanin production, blocking pigments from the surface of the skin.) The mushroom derived ingredient usually works within four weeks, as compared with the one or two months it takes for most brighteners to take effect.

4. Kojic Acid
Kojic acid is a white powder used often used in Japan as a natural treatment for reduction of skin discoloration. Studies by the American Academy of Dermatologists have shown its clinical ability to fight hyperpigmention by limiting the tyrosinase, the protein which produces melanin. Kojic acid is also an antioxidant, suitable for sensate skin.

5. Alpha arbutin
Alpha arbutus is one of the most effective skin lightening ingredients available and has been proven to work on all skin types. The chemical properties inhibit tyrosinase from producing melanin, which is responsible for creation of pigment and outperforms all other bleaching agents. Alpha arbutus is found in a powder form and is pure and water soluble.

6. Beta Arbutin
Often referred to simply as Arbutin, beta arbutin, or bearberry extract lightens skin by inhibiting activity of tyrosinase. It is no as strong as its alpha counterpart, but has been used to treat skin pigmentation and brighten skin.

What do you know about brighter skin? Do you have any secrets to share? We love to hear them!

Choosing The Right Tools For Exfoliation

When it comes to exfoliation, things seem to be getting pretty sordid. If you follow the Real Housewives of New Jersey, you may have heard Caroline Manzo speak about her preferred method; face shaving, an admission that fellow housewife Teresa Giudice says, “Freakin’ blew my mind!”

But, actually, Teresa, this is not the first time we’ve heard of razors in conjunction with the exfoliation of skin. Dermatologists have been known to offer a derma-planing treatment which involves the running of a surgical grade razor over the skin, and both Marilyn Monroe and Elizabeth Taylor swore by the amazing effects of a daily shave. With all the options out there, it may be difficult to choose the right tools for exfoliation, but, rest assured, there are ways to get glowing skin without running the risk of a five o clock shadow; here are just a few.

Exfoliating tools

chemical mask
Chemical
Chemical peels involve the application of a solution to peel off the top layer of skin. They contain enzymes and beta hydroxy acids that loosen skin cells, making them easy to remove. Mild solutions are available over the counter, stronger ones are available by prescription.

Mechanical
Mechanical exfoliating tools refer to abrasives, such as loofahs and body scrubs that remove dead skin. Despite their name, abrasives should generally be gentle enough to not cause skin irritation, however, if your skin feels raw after use, the tool may be too harsh.

For the Face
When it comes to facial exfoliation, your best choice is a pair of soft exfoliating gloves or a micro -exfoliating cloth. Pouches are another option, although they tend to be too gentle to exfoliate as effectively as the gloves or cloth. Electric face brushes can be a good idea, but their effectiveness may vary with type of cleanser, bristle type, and application of pressure.

Expert Advice
Before you choose your exfoliation tools, you may want to consider this advise from board certified dermatologist Mary P. Lupo, MD, FAAD

1. Take Your Skin Type Into Consideration
Those with dry or sensitive skin should stick with mild chemical exfoliation, such as salicylic acid peels, given by a dermatologist. If you have thicker, oilier skin, you may be able to stand stronger treatments like 2 percent salicylic acid wash or mechanical tools, like a scrub or motorized brush.

Woman using exfoliation mask
2. Time Exfoliation Correctly
While individuals with thick, oily skin may be able to withstand exfoliating once a day, those with sensitive skin may want to limit treatments to once a week. Also, more aggressive procedures, such as microdermabrasion and chemical peels administered by a dermatologist should generally be performed only a few times over several weeks.

3. Be Careful When Buying Products
Dr. Lupo suggest making sure that the products you buy come from reputable companies. She recommends over the counter products with an acid concentration of no higher then 2% salicylic acid or 10% glycol acid. Board certified dermatologists can help you pick an at home treatment best suited for your skin type and may be able to recommend other treatments for best results.

Do you know any great exfoliation secrets? Please share!

Become A Tea Aficionado

There are many reasons for becoming a tea aficionado. You might have some English friends that you want to impress with your newly learned extensive knowledge. You might be thinking of becoming a natural healer and want to include herbal teas in your repertoire. Maybe you think,every body needs to be an expert on something, so why not tea? Or, maybe you just want all your friends to know to buy you fancy tea sets on your birthday.
All kidding aside, tea has been associated with about every health benefit under the sun, from lowering risk of heart disease to cancer prevention and, if that isn’t a good enough reason to become a tea connoisseur, what is? Let’s take a look at how you can increase your experteas.

Woman with tea
Know Your teas
There four main types of tea are white, green, black and oolong, here’s a little bit of information about each one.

White Tea
The least oxidized and processed of all the teas, white tea also contains the least caffeine and most antioxidants.

Green Tea
Green tea is steamed after it is harvested; this gives it its distinctive flavor and slightly more caffeine than white tea.

Black Tea
The most processed of the teas, black tea has the highest caffeine content, strong flavor and fewer antioxidants.

Woman with green tea
Oolong
With a caffeine content somewhere between that of green and black tea, oolong tea is a favorite among connoisseurs and features rolled or twisted leaves for a distinct appearance.

Tasting Tea
Lalith Lenadora is the East India Company’s chief taster. He says, to properly taste tea, “Take a small sip and let it cover the tip of your tongue. Then take a second sip and taste it with the back of your tongue. Now your tastebuds are all awake as you take a third sip.” He also recommends that you slurp your tea to mix in air, however, you may want to avoid this at parties and social gatherings.

Appreciating Quality
While many big brand teas use machines to pick their tea leaves, others pick by hand to ensure the crop consists only of the bud and top two leaves of the tea bushes, which is as it should be. If you are going to become a tea aficionado, pay attention to where the tea comes from, how its produced and whether or not the grower is getting a fair price.

Appreciating Variety
The flavor of tea is affected by the climate, soil and weather conditions in the region and year in which the crop is grown and the time of year in which it is harvested. The harvesting and blending will also have an impact on the taste. As Lenadora says, “You could probably try a different type of tea every day for the rest of your life and never run out of options.

Of course, after all this, you must find “your tea,” although your may be surprised at the cost. Let us know how you “found your tea” or maybe how you plan to. We want to hear all of your tea encounters! Let us know!

Best Ingredients For Face Masks

It has been said, ” Behind every mask, there is a face, and behind that a story.” What story is your face telling? Is it the story of dryness, or of oiliness, or is it is a combination of both. Do you want to change that story? It all revolves around finding the right mask.
When it comes to choosing the right mask for your skin type, it’s all about the ingredients. You need to know what is in your mask and what that means for you. Here are some of the best ingredients to look for in a mask and what they do.

Honey
1. Honey
Not for nothing did Cleopatra spend her days applying this golden delight to her skin. Honey has loads of antioxidants to fight damage caused by free radicals that lead to skin cancer and aging. It also has antiseptic properties to fight acne. Oily or dry, your good to go!

2. Oats
What better to go with honey than oats? It is with good reason that oats are a commonly found ingredient in all skin products. They cleanse pores to unclog dirt and bacteria making for great exfoliation, and also can be soothing to skin affected by sunburn or other inflammatory conditions.

3. Aloe Vera
There’s very little this miracle plant can’t do. Its a great ingredient to look for in facial masks because of its ability to soothe sunburn and combat effects of aging. In addition, aloe vera is a known moisturizer and acne reducer.

Avocados
4. Avocado

Great for you inside and on the surface, avocado is loaded with healthy fats to hydrate skin. It offers the antioxidant power of vitamin C needed for the creation of elastin and collagen for structure and firmness and carotenoids to improve skin’s density and tone.

5. Mint
The antiseptic properties of mint are what makes it so beneficial in face masks. It unclogs pores to leave skin cleansed and tingling and is also effective in preventing breakouts.

6. Vitamin E
Vitamin E plays a vital role in the production of healthy collagen and elastin in the skin, preventing sagging and wrinkling, Additionally, it offers skin protection against free radical damage caused by the oxidation of fats in skin cells which causes skin to age.

7. Clay or Mud
Clay and mud are know for their ability to pull impurities from skin, which is great for all skin types. It can also be an effective way of reducing breakout and adding moisture.

We hope that the story of your face is a happy one. We’d love to hear all about your favorite facial ingredients and why you love them!

Steps For Smoking Cessation

We’ve come a long way, baby, from “You’ve Come Along Way, Baby.” The Virginia Slims ad, introduced in 1968, advertised the cigarette for women as a sign of the times, featuring liberated models in designer fashions happily dragging on their “own” cigarettes. Women were not the only ones who were targeted. The Marlboro Man was the essence of virility and masculinity, the modern day cowboy, blue- jeaned and mustachioed braving the western frontier, armed with a horse and omnipresent cigarette. Nowadays, we are more likely to see cigarettes ads of a much less glamorous variety.

For quite some time, it has been no secret that cigarettes are harmful to your health, and for the most part, lawmakers and health advocates have done a pretty good job in making that known. According to data released by the CDC the number of adult smokers in in the US has fallen to the lowest rate in years. However, if you’re among the number that is still struggling, here are some tips that may be helpful.

Woman quitting smoking

1. Get a Reason to Quit.
You already know its bad for you, you need to find a personal motivation for quitting. Maybe its to protect your family from second- hand smoke or to model a good example for your children. Maybe you want to stay healthy or look better. Whatever the reason, make it matter.

2. Don’t Think You Can Go Cold Turkey
Nicotine is an addiction and, if you give it up, you need to be prepared for withdrawal. if you are serious, ask your doctor about support methods. There are apps, medications, and counseling all designed for those trying to quit the cigarette habit.

3. Nicotine Replacement Therapy
Withdrawal is usually not fun and can sap your energy and cause irritability. Nicotine replacement, like gum, patches, and lozenges can help ease you through hard times without taking that dreaded puff.

4. Prescription pills
When you are trying to quit smoking, there is a plethora of medications designed to aid you. Some can curb carvings, making smoking less appealing, whigo others can help lessen symptoms of withdrawal.

5. Avoid Alcohol
Drinking and smoking often of hand and hand, so try to cut down on alcohol when you first try to quit. Also recognize and avoid other triggers. If you accompany your nightly cup of coffee with a cigarette, try switching to tea for a while. If you smoke after meals, try texting a friend instead.

6. Reward Yourself
One undisputed benefit of giving up cigarettes is the amount of money you will save. Take advantage of it by spending it on something for yourself.

7. Eat Fruits and Veggies Woman eating veggies
Dieting while giving up cigarettes may be hard to handle. Try to eat vegetables, whole grains, and lean proteins that are good for you. You can focus on cutting calories after you cut out cigarettes.

8. Lean on Friends
Make sure that you tell everyone close to you that you are trying to quit. Friends and loved ones can supply encouragement and support. You may also want to seek “behavioral therapy’ to help you find and stick to strategies to help you quit.

9. Get rid of Reminders
When you’re finished with smoking, it is a good idea to get rid of the paraphernalia that accompanies it. Toss out lighters and ashtrays and wash clothes, draperies, and carpets that smell like smoke.

10. Don’t give up
If at first you don’t succeed… A lot of the time quitting takes more than one try. If you relapse, think about what brought it on. Were there emotions that were hard to deal with? Use your failure as an opportunity to do better next time. Set a new quit date within the month and try and stick to it.

If you’re dealing with quitting, or have dealt with it, tell us your strategy. We want to know your secrets. They may help someone else!

Your Four Part Beauty Regimen

The ears of the skin care obsessed will most definitely perk up when they hear of a new beauty product comes from the East. To many, the word “eastern’ is enough to validate any snail bee oil cleanser or mineral infused canola honey serum on the market, hence the preoccupation with ten step Korean Skin-care regimen. Those of us seeking the ancient secrets of the east will shudder at the thought of anything less than the double cleanse of the ten-step, or going to sleep sans ceramide gel.

Yet, there is something to be said for simplicity and not all of us have the time, space, and correct variety of applicators to devote to ten different products. For those of you who consider getting out of the house in a timely fashion while staying beautiful among your priorities, we bring you the four step beauty regimen.

Woman cleansing face

1. Cleanse
Cleansing is a key component and the most basic part of any skin care routine. Cleansing should be done twice daily, in the morning and the evening to wash away debris left by makeup and other impurities that form on your skin during the day and while you sleep. Dampen skin with warm water and apply cleanser to your cleansing brush or fingertips. Rub it gently into your neck and face in a circular motion until a thick lather begins to form. Rinse with warm water and pat dry.

2. Tone
This step will help to keep your skin’s pH level regulated and will open pores, helping your skin prepare to receive treatment. Toning should follow cleansing in both the a.m. and p.m. Just splash some toner on your palm or on a cotton pad and massage over your face and neck to bring out that inner radiance.

Woman treating skin
3. Treatment
Treatment generally refers to toners, serums and exfoliants and application instructions differ with format. As with cleansing and toning, skin treatment should be done day and night. although you will want to be careful about overusing exfoliants. In general treatment products should be applied evenly using upward strokes. Look for treatment products with Vitamins A, C and E and hyaluronic acid for anti-aging results.

4. Moisturizer
Moisturizer is vital for the hydration and vitalization of the complexion. Eye cream should be applied in a tapping motion using the ring finger, beginning at the inner eye and moving to the outer area and gradually forming a circle around the eye.

For the rest of the face, chose a moisturizer with SPF or add an SPF to protect skin from UV rays. Use a pea sized drop of lotion and cream and spread in to your cheeks, chin and throat in a circular motion moving upward and outward. Go for something lightweight that your skin can easily absorb. If you are applying SPF separately, layer it over your moisturizer during the day, giving the moisturizer adequate time to set.

And remember, if you still want to to go ten step, feel free! Just let us know how it goes. Tell us all about your beauty routine. We love to hear it.

Avoid These High Sodium, High Calorie Foods

When it comes to high sodium and high-calorie foods, tv dinners and fast food probably top the list. If you’re trying to cut down on the bad stuff, here’s a few foods you may want to avoid.

Reasons For High Sodium Content
Processed food like frozen dinners, snacks, and pizza are usually high in sodium to satisfy the American taste for salty food. Foods without salt are generally bland and salt is easier to get and cheaper to use than other herbs, spices, and flavoring. Salt can also act as a preservative. When high sodium is combined with high calories, you have a literal recipe for disaster.
Cereal

I’m sure this will come as a shocker. With a name like Quaker Oats, you wouldn’t expect one cup of their “Simply Granola” to contain 420 calories, and 10 grams of fat (1 saturated) and 26 sugars. One cup is equivalent to 3 servings of Cookie Crisps!

Fast Food Burgers
Considering their highly caloric reputation, it should be little wonder that the Carl’s Jr. 1/2 Pound Thickburger El Diablo comes in at a whopping 1380 calories, 92 grams of fat, and 3,830 mg of sodium. That’s three-quarter of the recommended daily calorie intake!

Woman eating pizza
Pizza

Just when you thought there were no more ways to fit more fat and calories into a pizza, check out the Sbarro Stuffed Sausage and Pepperoni pizza. One slice of this will earn you 810 calories, 40 grams of fat and a shocking 2,180 mgs of sodium. This oily shell of bread holds together a hot mess of cheese, sausage, and pepperoni topped by more of the same. If you’re looking for a better option, think thin crust and veggies.

Cheese Whiz
Sorry, bachelors, it looks like convenience comes with a price. Only two tablespoons of this stuff gives you 91 calories, 7 grams of fat, 4g saturated, and 541 mgs sodium. Considering that’s probably enough to get you through two crackers, that’s a lot of bad news for your heart.

Woman with frozen dinner
Frozen Dinners

Its probably no surprise to find out that Hungry Man Selects aren’t exactly considered health food. Their classic fried chicken dinner consist of fried chicken, corn, mashed potatoes, a brownie, 940 calories, 56 grams of fat and 1.370 mgs of sodium. That’s almost as many calories as five servings of Chicken McNuggets, 57% of the daily sodium recommendation and 86% daily fat. You’re better off with the Fisher Price version.

What’s your recipe for disaster? We love to hear about all your high sodium, high calorie horrors. Let us know!

Your E-Cig May Be Toxic

Cigarettes. The essence of glamor and rebellion in the 50’s and 60’s , the symbol of rock and roll decadence: the eternal presence of a Marlboro burning dangerously low in the fingers and lips of the young and beautiful. Fast forward half a century or so and it sometimes seems that we have achieved the impossible. We eat better, look better, and know better.However, no matter how many advances have been made, there has yet to be a product or device that will allow us to smoke cigarettes without damaging our health, although that doesn’t seem to stop manufacturers from trying to make one. The E cigarette is the latest to claim to offer the enjoyment and glamor of the cigarette without the health consequences. But, beware, your E-cig may be toxic.

Woman smoking E- Cigarettes
How do E- Cigarettes work?
Electronic cigarettes are known as ENDS ( electronic nicotine delivery systems) and include e-pipes, e-pens, e-hookahs and e-cigars. The FDA defines e-cigarettes as devices that let users inhale aerosol which contains nicotine and other substances. They usually run on batteries and release a chemical filled aerosol when the e-liquid is heated.

What Do E cigarettes contain?
The e- liquid in the e-cigarette cartridges is the main ingredient in e- cigarettes. E-liquid is made by extracting tobacco from nicotine and mixing it with a base, most commonly propylene glycol. it may also contain coloring, flavorings, and other chemicals.
Although the FDA is still evaluating all of the chemicals in e-cigarettes, the US Surgeon General has concluded that they are most likely to contain carbonyl compounds, nicotine, and volatile organic compounds.

Nicotine
According to the US Surgeon General, exposure to nicotine can harm a developing fetus and result in decreased lung and brain function in new borns. Use of nicotine during pregnancy can lead to preterm delivery, stillbirth, low birth weight, and is known to cause sudden infant death syndrome. Nicotine use during adolescence has been associated with behavioral and cognitive impairments. especially concerning memory and attention span.
FDA tests conducted in 2009 found that even e-cigarette cartridges labeled “nicotine-free” had some level of nicotine. In the same vein, a 2014 study found the amount of nicotine reported on e-liquid refill packages was often substantially different from the amount in the product.

Woman with E- Cigarettes
E-cigarette Poisoning
Information released by the CDC shows that exposure to poisoning from e-cigarettes is increasing. While, according to one study, most calls to poison center involving such poisoning reported accidental ingestion of an e-cigarette or its liquid, one sixth of them were related to people inhaling those items. Skin and eye exposure were also reported.
Symptoms of nicotine poisoning most often begin with vomiting and nausea and escalate to respiratory depression and seizures. According to the US Surgeon General, acute toxicity and possible death are particularly true for children.

Can e-cigarettes Help you Quit Smoking?
The FDA’s Center for Drug Evaluation and research says, “No.” It is more likely that, instead of quitting, e cigarette users are only adding them to their use of conventional cigarettes. A survey conducted in 2015 showed hat 58.8 of e-cigarette users were still smoking traditional cigarettes. The American Lung Association does not condone the use of e-cigarettes as an effective method for helping smokers quit.

Do you have experience with e- cigarettes? What do you think? Is it worth the risk? Let us know!

Layering For an Outdoor Run

woman running
Every Wednesday and Sunday in January through March, people in over 20 cities across Canada gather for the Hypothermic Half Marathon. The event really attracts a respectable 3,500 runners each year. As participants in the HHM will tell you, running in the cold can be a very invigorating experience, but you do need to be prepared. One way to do that is by making sure you are layering your clothing properly. Here’s some good advice for layering for an outdoor run.

Layers
If you are a seasoned runner, you may be familiar with the phrase, “Cotton is Rotten.” Even though it may be cold, you will probably still sweat and you need to keep that sweat off your skin if you want to maintain a healthy body temperature. Try to find fabrics that will keep moisture from your skin and avoid cotton.

Base Layer
This is the layer that moves sweat away from the skin. You may want to start with a compression shirt and/or a Dri Fit style shirt on top of it.

Mid Layer
The middle layer is the one that insulates the body and prevents heat from escaping. If it’s not too chilly, a thin wool and polyester pullover may be a good idea. It’s a comfortable fabric combination which doesn’t hold on to sweat. For chillier weather, you may prefer a fleece pullover, preferably with a higher neck to keep the chill off your upper chest.

Outer Layer
A light windbreaker is a good idea for an outer layer, especially if there is a chance of rain. Although something with a hard shell may offer better protection, they can be bulky and less breathable.

woman with hat running
Accessories
Since most of your body heat escapes through your head, you probably want to keep a hat on. Look for a nice knit cap, but try and make sure it has some sort of brim to help block the wind. If you’re not a hat person, you have a few options for cover your ears. Single ear covers, called “ear mitts’ and technical headbands are available, both of which will keep your ears nice and toasty.

Gloves are an excellent way to keep digits from freezing and skin from getting scaly and dry while also helping those with circulation problems. Stretchy cotton gloves provide a good amount of finger mobility, but those who are looking to avoid cotton might prefer a more modern option. North Face E tip gloves have pads on the fingertips so you can use your phone while running.

Make sure to pack some chapstick to keep that thin skin on your lips well -protected. Medicated options are the best for avoiding wind burn and chapping. If the wind is especially blustery, you may even want to apply some to your nose and cheeks.

For those of you looking to make a fashion statement, there is the option of wearing a balaclava, or ski mask. It helps to keep the outside air out of your throat and lungs and will also come in handy if you are thinking of robbing a bank.

If you are doing some outdoor running this season, we salute you and hope that you are layering up properly. Let us know how you like to keep your proverbial rear ends from freezing when you run. We love to hear it!