Beat Social Awkwardness

By Marianne McGinnis

Beat social awkwardness! Social nervousness is normal. Walking into a party where we know no one can set the most outgoing of us on edge. According to Dr. Martin Antony, professor of psychology at Ryerson University in Toronto, and author of The Shyness and Social Anxiety Workbook, more than 80 percent of people describe themselves as shy in certain situations. Luckily, there are ways to push past the discomfort. Here, Antony’s surefire strategies to handle any social setting with grace.

Public Speaking: To erase the jitters, know your material, your audience and rehearse your speech ahead of opening night. But more importantly, take a close look at anxiety-provoking thoughts and extinguish them. Remind yourself that the stakes are not as high as they might feel; you are speaking to a group of equally human people, and feeling a little nervous is perfectly normal. Also, pay attention to your body. Take some slow deep breaths, relax clenched shoulders, stand up straight — and smile. Being stone-faced can actually increase your level of stress. Finally, says Antony, the key to feeling better in front of a group is exposure. The more you do, the easier it gets. Practice makes perfect (and less cringe-worthy).

Dating: Change your perspective. A date is about seeing if you have enough in common with someone; it’s not a measure of your value as a human being. Also, bring down the intensity of the engagement by keeping first dates low-key and short — a lunch date or a cup of coffee, instead of a five-course dinner and a night at the opera.

Job Interviews: Ease nerves by preparing properly. Make sure to research the company and know the position of interest. Practice mock interviews with friends or family members who will be willing to role-play and ask difficult questions. Next, understand that some level of nervousness is expected. “When I interview someone who seems overly confident, I wonder if they might make for a difficult co-worker or employee,” says Antony. Finally, be yourself — it dispels nervousness.

Social
Gatherings: Small talk is an art, and knowing how to
practice it is key to feeling comfortable at parties and get-togethers. Ask
open-ended questions to add richness to a conversation and keep it going. So
instead of asking, “Do you like your job?” Say, “Tell me about your job.” Next,
look for common interests. If you can’t think of any, ask how the other person
knows the host, and share your point of connection. Finally, recognize that all
conversations have a natural life span. Often people feel like a failure if
they can’t keep the chatter going indefinitely, but that’s unrealistic, says
Dr. Antony. When a conversation winds down it’s usually because it has run its
course. Don’t feel like you have to engineer an excuse to get away. Tell them
it was great to meet them and you hope you’ll have a chance to talk later. Then
excuse yourself politely.

Marianne McGinnis is an
award-winning writer whose work has appeared in such publications as Prevention, Better Homes and Gardens, Reader’s Digest and Completely You. Marianne also co-authors and ghostwrites books.

Cuisine That’s Lusciously Lean

By Jackie Newgent

Cuisine that’s lusciously lean! I’ve been busy at work on my next cookbook. It’s all about
low-calorie cuisine. My secret is making the recipes taste so luscious
that you’ll never believe they’re light. After all, there’s no reason
why you shouldn’t have absolutely grin-worthy fare when trying to stay
fit.

So what are some of my taste-tempting secrets? Lucky for you, I don’t
know how to stay mum when it comes to clever tricks that can truly make
a difference for your health.

1. Use Un-milk. Plain almond milk averages just 50 calories a
cup. Replace regular milk with this nutty-flavored drink in recipes; it
provides a good texture and doesn’t separate easily like fat-free milk.

2. Go Grecian. Zero-fat Greek yogurt is super thick, providing
lots of nutritious creaminess for few calories. Whip some into eggs to
create deceivingly rich scrambled eggs. Or, make a tangy condiment by
combining equal parts yogurt and mayo.

3. Add Sass. Splash dark, leafy greens with lemon juice or
balsamic vinegar. The acidic nature cuts the bitterness and balances
taste, as well as satisfaction.

4. Turn up the Heat. When reducing fat or salt, you’re also
reducing flavor. Add depth to the taste by bringing on the heat. Add a
few drops of hot sauce or a touch of curry paste to your favorite meals.

5. Experiment With Extracts.
For the essence of deliciously rich cuisine without the calories, add
extracts. The tiny flavorful punches go way beyond vanilla with options
including pure coconut, almond and chocolate.

6. Love Umami.
Umami is the fifth sense of taste. It’s associated with a savory taste
due in part to an amino acid, called glutamate, in foods. When you can,
embrace the ingredients that boast high amounts — fully ripened
tomatoes, shiitake mushrooms, naturally brewed soy sauce and green tea
– to add appeal to healthful meals.

is a registered dietitian, chef and award-winning author of
The All-Natural Diabetes Cookbook and Big Green
Cookbook. She frequently appears as a culinary nutrition expert on television. Past appearances include
ABC’s “Good Morning America” and NBC’s “Dateline”. Visit her website, JackieNewgent.com.

 

What to Look for in Sunscreen

By Shelley Levitt

What to look for in sunscreens. The one essential beauty rule for your most beautiful skin: Apply sunscreen every day. You already know this, of course! But if you’ve strayed from this rule all fall and winter, now is the time to renew your pledge to protect your skin daily.

When you’re shopping for a new tube of sunscreen, you’ll notice that labels look a little different. That’s because new FDA regulations have gone into effect, making it easier to choose the right sunscreen from the scores of products on your drugstore shelf. “Not all sunscreens are created equal,” says FDA scientist Lydia Velazquez, PharmD. “Our scientific understanding has grown — this new information will help consumers know which products offer the best protection from the harmful rays of the sun.”

Here’s what the American Academy of Dermatology (AAD) advises you look for when shopping for sunscreen:

1. Broad spectrum:
This means a sunscreen protects the skin from both ultraviolet A (UVA) and ultraviolet B (UVB) rays, both of which can cause cancer and premature aging.

2. SPF 30 or higher:
This lets you know the sunscreen will block 97 percent of the sun’s rays. Sunscreens with higher-number SPF block slightly more of the sun’s rays, the AAD says, “but no sunscreen can block 100 percent of the rays.” Some experts think the extra protection is worthwhile. Jessica J. Krant, a New York dermatologist and clinical professor at SUNY Downstate Medical Center, is among them. In the summer, she switches from an SPF 30 to an SPF 50 for daily use on her face. “Even though there is less and less of a difference with the higher SPF you get, I still want that difference,” she says. “If SPF 30 blocks 97% of UV rays and SPF 55 blocks 98%, that’s over a 33 % increase in my protection from ultraviolet damage. That difference is valuable to me.”

3. Water resistant:
Sunscreens can no longer claim to be “waterproof” or “sweatproof” (because they’re not!). Products that are “water resistant” will keep providing the full level of SPF even while you swim or sweat. The label must specify how long this protection will last, based on testing, before you need to reapply. Only two times are permitted: 40 or 80 minutes.

Here are some other sunscreen smarts to keep in mind:

 

• Apply liberally. One ounce of sunscreen, enough to fill a shot glass, is the amount you need to cover the exposed areas of your body, according to the AAD.
• Reapply often. That means every two hours if you’re outdoors; more often if your skin is getting wet from a dip in the pool or surf, or a strenuous hike, bike ride or tennis game.
• Protect your lips with a separate lip balm that offers broad-spectrum SPF 30 or above coverage.

 

 

Apply in advance.
That means at least 15 minutes before you go outside. The exception to this rule: physical (not chemical) sunscreens, which are effective as soon as you apply them. These contain the active ingredients zinc oxide or titanium oxide.

• Choose a formula you love. It won’t protect you if you don’t use it. With so many different formulations — including lotions, creams, gels and sprays — and scented or unscented options, even the pickiest among us can find a sunscreen we’ll want to apply. The best pick might be a sunscreen and moisturizer in one. That way, you won’t have to add an extra step to your skin care regimen to defend against damaging UV rays.

 

Shelley Levitt is the managing editor of The Style Glossy. She is a former West Coast editor of Self and senior writer at People.