Drs. Michael F. Roizen and Mehmet Oz have produced a follow-up to their bestselling book "YOU: Staying Young." In "YOU: Being Beautiful: The Owner's Manual to Inner and Outer Beauty" the doctors give tips on how to get inner and outer beauty and even offer an daily regimen to achieve results. Read an excerpt of the book below.
The Be-YOU-tiful PlanLive the Ultimate Beautiful Day (and Improve Your YOU-Q)
Throughout this book, you've read all kinds of tips and tricks that will absolutely help you become even more beautiful than you already are, but you may be thinking that following some kind of two-week ugly—to—knockout makeover would be like trying to put toothpaste back into the tube.
The reality is that you can make small changes that will lead to big results in just 24 hours. That is, by slipping little behaviors into your regular routines (the devil is in the details, after all), you'll reengineer your life to become aware of the subtle places where you lose momentum in achieving your most beautiful and happiest life.
With these new insights and a plan that you can follow no matter what your lifestyle, you'll automate your life by trial and error to see what really works for you. Take the knowledge that we offer and apply "news you can use" so you can close the gap in your YOU-Q (go ahead and retake the test after doing our perfect day for two weeks, and find the area you want to work on).
Here we'll outline the Ultimate Beautiful Day—the perfect 24 hours. While it's true that you already know to wash your face and brush your teeth, you can achieve long—lasting beauty by paying attention to those details every day to help you achieve and maintain total beauty. Use these tips throughout your day, and —you'll find yourself walking taller, feeling better, looking great. And smiling more.
The Ultimate Beautiful Day:
Daily Care and Maintenance Day
We all know the classic definitions of a beautiful day. Some may say —it's spent at the beach. Others may say —it's spent in the sack. Some may say it must involve some sweat or a salmon dinner or a round of 18 at Pebble Beach. Others may say that the minimum requirements for a beautiful day should include the word pedicure. Any of those things may very well fit your criteria for a beautiful day. Now, however, —we're going to present you with a different kind of beautiful day—a day in which the things you do reflect on the core of improving your inner and outer beauty. Remember, if —you've made it this far, your ancestors (and you) have already made the major leagues when it comes to beauty. Now your choices can make each day better for you. A beautiful day —doesn't have to be a day in which —you're removed from reality; it can be a day in which —you're immersed in it.
That's why —we've built this beautiful day around a typical weekday in most —people's lives; we left time for you to do your job, whether —it's at an office or running a family, and we snuck in those tactics that you can seamlessly include while —you're working your job or shuttling your kids. After all, improving yourself and your health —shouldn't overwhelm your life; it should be integrated as a vital part of it.
So what —you'll find here is a sample day with some sample times—a day that includes some of our favorite tips and tricks. After all, routines are good because—they're automatic—ensuring that -you'll integrate good habits into your daily life, rather than struggling to do so. Most of the tips are supported by first-rate medical research, while others are yet to be studied extensively, but they're the recommendations that we'd give our family and friends. You'll find hundreds of pieces of advice throughout the first 11 chapters and the nearly 20 toolboxes throughout the book. In this perfect day, we condense some of the best of them to help guide you through a 24-hour period that will make you see yourself—and the world around you—in a way that you may never have before.
Wake up before your alarm clock after seven to eight hours of sleep. This is the amount of time your body needs to recharge; plus, sleep is the major stimulant for your own growth hormone (there's something special about it not being from a vial). Your own growth hormone helps keep skin taut and vibrant. After all, nobody looks all that beautiful with bags under the eyes. When you wake up, take a few minutes for an inventory of the way your body feels—specifically the minor aches and pains that may subconsciously distract you from the focus of your life. Our tool kits will help you address the most common of these. When you wake up, perform a few light stretches (like those from our yoga workout on page 361). Take just a few minutes to get your blood going, think about your breathing, and prepare yourself for your day. While you meditate to the sensations of your body, dream about one big idea you want to pursue today.
Perform your morning beauty routine. These are some guidelines:
In the shower, rinse your hair (you can shampoo whenever you want, but -don't feel compelled to shampoo more than three times weekly) and wash your body. Blot your hair dry or use the cool setting on your hair dryer, but avoid the scorched-earth approach; heat can damage the delicate cuticles. Use a brush with smooth or rounded teeth or bristles, which will massage the hair and scalp without damaging them. Remember, hair is most fragile when wet.
Wash your face and use a moisturizer that has vitamins B3 (niacin), B5 (pantothenic acid), Vitamin E, and alpha--hydroxy acids. You can also include various small--molecule antioxidants such as ubiquinone and ferulic acid. Remember to read labels on everything (see our guidelines in Chapter 1). Use a moisturizer that has UV protection. You want to protect your face during the day and feed it with nutrients at night. Use deodorant, not antiperspirant. We believe you don't need to stop the natural bodily function of sweat; simply use a deodorant to mask any unpleasant smells.
Brush your teeth—for a full two minutes. Periodontal disease is one of the leading causes of heart problems (not to mention the fact that the only thing most people want to see toothless is an approaching shark). Use a soft brush, and rub the bristles up toward the gums. We also like sonic brushes, because they spray into the crevices of teeth to have a cleaning effect beyond where the tips of the bristles actually touch. Floss between all teeth so that the strand gently touches the gums. Brush your tongue (or use a tongue scraper) to help control bad breath. Use a neti pot to clean your sinuses, especially if you have chronic sinus problems.
Have a breakfast that may include 100 percent whole grains, healthy fat, fresh fruit, or a little healthy protein—such as egg whites, which contain skin--nourishing biotin. Some of our favorite options include steel-cut Irish oatmeal, Total with 2 percent fat yogurt without added sugar but with fresh berries, or 100 percent whole grain cereal with low-fat or hemp milk. And -don't ever think about fast food at breakfast time, since we find that most breakfast fast food violates every good nutritional guideline.
Pop these pills. Your morning supplements should include: half of a multivitamin (with at least 500 IU of vitamin D, 600 mg of calcium, and 200 mg of magnesium), 600 mg of DHA (omega-3 fatty acids, either by itself or in 2 grams of fish/cod liver oil), and 162 mg of aspirin (if you're over 40 years old and have checked with your doc). Take with a full glass of water. These will help you with heart health, and keep this in mind as well: -What's good for your heart and arteries is also good for your brain, sexual function, and skin (prevents wrinkles).
Whether -you're getting to work or getting your kids to school, we know -you'll be spending a little travel time during the day, stuck in your car or a bus or, if possible, on your two legs. Take the opportunity to practice some stealth Kegel exercises (squeezing the muscles that control your urine flow; you can identify these muscles by starting and stopping urination midstream). The more they're developed, the better your sex life.
Or, if you're in line for your favorite morning caffeine-infused beverage (you're going with the green tea, right?), try something different from eavesdropping on the two customers on the couches. Instead, spend a minute focusing on proper posture. Back straight, butt in, chest out, shoulders back, head high, jaw aligned, making sure your top and bottom teeth -aren't touching each other. Focus. Focus. Feel good? We thought so. Practice good posture every day (sitting and standing), and you'll be amazed at the changes in how you look and feel. Slow, deep belly breaths go great with excellent posture. The air should move like a wave through the body, starting with the belly while you inhale and eventually puffing out your chest, reversing the actions when you exhale until you're pulling your belly button toward your spine.
8:30 a.m. Attack your day, be it at home or at work. One of the most important things you can do: create a clear game plan for what you want to (realistically) accomplish. Don't overwhelm yourself; just systematically tackle what you can today and save what you can't for tomorrow. The ubiquitous to-do list works because it takes the pressure off of you from forgetting the things you need to take care of but that may slip through the cracks. And be where you need to be on time so you can control the agenda. Maintaining the locus of control helps us cope with and reduce stress.
Make a note to greet everyone you meet with or talk to with a hearty smile—a genuine one. Upbeat people excel. Upbeat people have good relationships. Upbeat people feel good.
Take a quick audit of your environment, whether it's at home or work. A couple of things to note: The optimum work environment includes yellow light, lots of greenery, high air quality, and even a cube-mate who's unafraid to crack a joke every now and then (more details on page 276). While you're making a list of how you want to redecorate, you can fiddle with the thermostat. Research shows that optimal productivity occurs when the environment you're working in is 72 degrees Fahrenheit.
Take a five- to seven-minute walk, and clear your head. Remember, the key to successfully managing stress and accomplishing tasks isn't about time management as much as energy management; it's about having the vitality to move fast, move efficiently, and move smartly.
Have a midmorning snack of nuts or green tea (the polyphenols can help thicken the epidermis). Besides helping you stay satisfied, they contain biotin, which helps you metabolize fat and carbs. Add an apple or carrot—nature's teeth whiteners.
Lunch break. Two good choices: an oil and vinegar–dressed salad topped with veggies and salmon, which contains carotenoids that improve skin elasticity so you -don't wrinkle. Or have a soup (not cream-based), which can help slow the time it takes food to travel through your system—keeping you fuller longer and helping protect against waist and weight gain. Even if you're rushed, practice slow and deliberate eating.
For the other 30 minutes of your break, take a walk. Put UVA and UVB sunblock on your face and the backs of your hands before you go. A little sun on your arms and legs helps generate vitamin D. While you're walking, make a mental list of three to five things that you can purchase over the weekend that can help you achieve your goals for inner and outer beauty. Some suggestions:
Water purifier, not only for drinking water but also for your shower (chlorine in shower/bath water can dry out your hair and skin). Decent shoes (even for guys). High heels are the most destructive piece of clothing you can own. Find shoes that have a big toe box and heels that are less than two inches. And make sure you have comfortable sneakers by trying on at least five pairs before choosing. Home kit to test for radon in the house and new air filters to make sure you're breathing easy.
Or, instead of walking: If time (and the environment) allows and your body needs it, take a power nap of no more than 30 minutes. It's the ultimate biological battery recharger.
Whether -you're at home or at work, take a moment and notice the greenery around you (you do have some plants around, -don't you?). The feeling of living things (other than the next-door neighbor or backstabbing cubicle mate) can be healing, comforting, and empowering (which is especially nice in times of stress). Plus, they add oxygen to the environment.
Have a midafternoon snack, such as a piece of fruit. Meanwhile, if someone tries to derail your beautiful day with a snarky comment or an unwarranted outburst, try to manage your anger by understanding why -they're angry (problems at home, they too are stressed). It doesn't excuse them from lashing out and it -doesn't mean you shouldn't stand up for yourself, but it helps you channel your anger so you can respond constructively.
Have one glass of alcohol with dinner. Our favorite is red wine; the alcohol has tremendous cardiovascular benefits, and the resveratrol (from the grape skins that give the wine its color) helps cells live longer. Lean toward a meal with healthy fat, protein, and fiber, and use small plates to help control portion size. Cover half your plate with vegetables. Notice that you're eating early enough that the rich pharmacy of chemicals and calories in your food will be digested and won't interfere with your sleep (or deposit themselves on your thighs).
Hug someone. Make it a good one.
Pop the other half of your daily supplements (including multivitamin, calcium, and magnesium), then handle any household bills and chores you need to finish. If -you're doing tasks, assign everyone in the family a job and work together; the teamwork builds not only a clean home but also a close family. For bills, tuck away 10 percent of your income into an emergency account—not retirement, but rather a true financial ER that can bail you out of an emergency to help relieve one of -life's biggest stressors: cash (or rather, lack of it).
Call, e-mail, or IM a friend, your parents, or your grown children. This isn't necessarily your buddy, but if it is, lengthen the time. You need to make efforts to connect socially with someone whom you care for and understands your passions and can help you hit your goals and passions; that's one of the elements that will help you grow and develop a more spiritual side. Nobody home? Then write a note of thanks to someone who's influenced your life. Pick anyone: a middle school teacher, your first boss, the volleyball coach who instilled in you that practice is just as important as the game.
Do the twenty--minute band workout (see page 351) to help you increase your lean muscle—which will help you burn fat, add tone, and change your body shape (of course, if your schedule or preference steers you to doing it in the morning or at lunch hour, by all means, do it then). Or, if you prefer, do a yoga workout (both are on the DVDs) to strengthen and lengthen your muscles. The added flexibility, balance, and muscle tone will make you look and feel strong, energetic, and ready to take on and face the frenetic world around you. Add ten minutes of focused work on your core (mainly your abdominals and lower back) to develop your biological back brace. Not only will it help you develop a show--stopping belly, but it will also protect you from injuries that will send you squealing for the ibuprofen.
You're just in time for your favorite shows or enjoying your hobby, but stay active. Put a stationary bike or elliptical cross-trainer or rowing machine or treadmill in front of the tube so you can pedal or do other physical activity during your favorite shows, or do the plank position (see page 181) during commercials. Be demanding of folks who are entertaining you; don't fizz out in front of the tube unless the material really warrants your attention.
Play with your kids. It's a great way to teach each other, and you learn a lot from their behavior. When you're done, lie down with them when putting them to sleep, since they're tired and let their guard down. They'll speak more honestly and will listen better. It's the opportunity to pass along your wisdom—one of the greatest gifts you have to offer. You can also read to them or just make up stories to stretch your mind and their imagination.
Lock yourself in the bathroom, take a seat, and get into a meditative state (the bathroom, because it's less likely you'll be bothered in there). Spend five minutes humming the word yummmmm. That will help you clear your mind, destress, and start thinking of higher purposes—and meanings of life beyond just getting the kids' lunches ready for the next day.
Now that your mind is clear of minutiae, take the opportunity to jot down a few ideas about how you want to live large and find a purpose bigger than you. Some ideas to get you going:
Ask yourself the best way you can help others—be it with your time, talents, money, or emotions. Giving to others is also a heck of a high that you can give yourself (plus, you'll live longer to keep doing good). Prove to yourself that you are something more than you thought you were.
Assess your career situation and make sure that you're following a passion more than a paycheck, and that the company you work for has the same values that you do.
Figure out some rituals that you can instill into your own family—be it a regular dinner or Saturday outing or some other regular routine that keeps you close and connected.
Prepare tomorrow's batch of drinking water. Fill up your bottle(s) and stick them in the fridge so that you have cold, filtered (not bottled) water to drink throughout the next day.
Prepare yourself for bed with any cleanup duties. Brush your teeth (yes, two more minutes). Wash and exfoliate your face (wash with fragrance- and residue-free soap), and use a moisturizer with vitamins A and C (remember, you're feeding your face at night, when the sun cannot denature all the restoring antioxidant vitamins). You can find all the details in Chapter 1. Make sure the lights are dim and the room is cool so you can gently slip into restorative sleep rather than attempting to abruptly "fall" asleep after sending out a few e-mail blasts while watching the late shows.
Mutual massages with your partner: Start with the feet and stay there as long as you like. The benefits are more than just emotional bonding; a massage with oil (aromatherapy) has also been shown to have destressing health benefits.
Have sex. Feel beautiful. Tell your partner what you need (and ask your partner the same). On alternate days (days, not weeks!), you can read a few pages of invigorating prose.
Just kidding. Keep going, please.
Drift into sleep with a peaceful meditation, thanking your higher power of choice for the beauty of the day. Remember what made you most grateful today. Please note that you have nearly eight hours before you have to awaken. The perfect day.
From YOU: BEING BEAUTIFUL by Michael F. Roizen, M.D. and Mehmet C. OZ, M.D. Copyright © 2008 by Michael F. Roizen, M.D., and Oz Works, LLC. Reprinted by permission of Free Press, a Division of Simon & Schuster, Inc, NY.