Try incorporating any of these five foods into your diet and you will see and feel the positive health benefits. Seems daunting? I’ve even included some ways to sneak these foods into your everyday meals, so now you’ve got no excuses not to get healthy.

1. Fruit: Raspberries
These cute lil’ red things are a great source of fiber, potassium, and Vitamin C. As translation, eating just a cup of berries a day will reduce cholesterol levels, maintain organ balance, and improve your immune system. In fact, studies have shown that these great tasting berries even diminish risks for cancer. Snack on them in between classes, top them on your breakfast parfaits, or cool down in the summer heat with a raspberry-peach smoothie!

2. Nuts: Raw Almonds
Yes, that says RAW. That means no added sugar, salt, “honey-roasted”, or “dipped in chocolate”. If you snack on 20-23 of these organic nuts, you can be guaranteed some heart-healthy fats, 6 grams of protein, and over 35% of your daily need of Vitamin E. Okay, so “raw” and “nuts” doesn’t sound tempting for your belly? Slather some almond-rich, homemade beauty products on your face! Almonds have been proven to create an awesome complexion and soft skin.

3. Vegetable: Broccoli
Personally, I absolutely love broccoli. Not only does it taste good, but it can also be added to any dish! Put it in pasta, salad, soup; have it sautéed, broiled, eaten raw. Whatever you do, it’s a guaranteed yum. Imagine my great surprise when I learned that this super food was rich in fiber for a healthy digestive system, and abundant with calcium for my bones that endure so much shock from my daily runs. Oh and get this: adding this green healing machine to your diet may even reduce risks of Alzheimer’s. So don’t forget it!

4. Grain: Brown Rice
This replacement for white long grain rice may be difficult to adjust to at first, but the benefits are amazing. Brown rice contains a great source of manganese and magnesium, which can reduce the severity of headaches and migraines (goodbye boy drama!). In fact, studies have shown that when you replace white rice with the brown alternative, you lower not only your blood pressure, but your risk for atherosclerosis, too. Yay for long, healthy lives.

5. Fish: Salmon
Salmon is great because it has low mercury levels (if that’s what you were worried about), few calories (only 127 calories for 3 ounces), and good levels of Omega-3 Fatty Acids (necessary for proper brain development, and more). Bake it, grill it, eat with the above brown rice, make Salmon burgers, put it on top of your sushi…the possibilities are endless.

Let me know what your other favorite super foods are. Better yet, share some of your favorite recipes with me! Body blog cook off, anyone?

If you’re like the majority of women, you’ve had it drilled into your head that the “little black dress” is the answer to all your wardrobe issues. It’s listed in every “must-have” wardrobe list because it “looks soooo great on everyone!” But experts now say that in actuality, only 1 in 5 women look good in black.

Cue my heart shattering.

According to some, black has the ability to “severely age” a woman’s face. It can “highlight dark lines under the chin, shadows around the eyes and wrinkles on the face.” Plus, wrinkles and other sunken areas can “appear darker and more pronounced.” (Someone should clue Kelly Cutrone in on this one…) This means the older you are, the more haggard black can make you look. And no matter how slimming that LBD is, it won’t matter when your face looks like this.

Well isn’t that just wonderful. My entire wardrobe consists of black, grey and white. I have been told that these colors were uber flattering by innumerable fashion mags, and like a lost puppy dog (which is essentially what I am when it comes to fashion), I blindly followed their advice. And now look what I’ve got: a closet full of clothes that make me look old and wrinkly.

How do you know if you’re the black exception or the rule? “Hold the color up against your face, stand in front of the mirror and look for dark lines under the chin, shadows around the eyes or lines on the face that are highlighted. If there are no dark areas or shadows, you can probably wear black close to your face and look great.”

And if holding up that black v-neck makes you look less Jackie-O and more Barbara Bush, it’s time to figure out what you should be wearing (and taking all that black to the local resale shop). There are three factors that go into picking out the perfect colors for you – skin tone, hair color and eye color. It all gets a little complicated, but there are some great guides out there to help you find your perfect palette:

How To Match Colors from TheSoko.com. Simple.

Fashion Help for Recovering Goths from GalaDarling.com.
If you’ve got a little time and want a more comprehensive (albeit, slightly confusing) tutorial, this one is for you.
Which Season Are You from AskAndyAboutClothes.com.

Choose Colors to Flatter Your Skin Tone from eHow.com.
Another simple how-to to help with revamping your wardrobe with colors that won’t make you look like a witch.

Now that you know what works best for you, take your other 3 friends who can’t wear black and hit the mall. This is nothing a little retail therapy can’t fix.

Mmmm. Caffeine. And wrinkles.

College is stressful. And stress makes us do some pretty crazy things for the sake of a good grade, such as harming our bodies without even knowing it.

Don’t know what I’m talking about?
Let me break it down.

Do you ever finish a decently long paper around 2 a.m. saying, “I am so ready for bed,” then lying there staring at the ceiling for the next three hours wide awake?  Yeah, me too.

You know you should be tired, but somehow your brain just doesn’t want to turn off. Could it be anxiety…or could it be those 2 Red Bulls and venti latte you pounded between the hours of 11 am and 9 pm?

You know you needed them to get through the day, but do you have any idea what all that caffeine is doing to your body? Even more, do you even have any clue how much caffeine you even ingested?

According to the LA Times, most people have no idea how much caffeine we’re really consuming each day.  “Caffeine turns up in expected places, in unexpected amounts. And recent years have seen an explosion in the number of caffeinated products on the market: energy drinks, of course, but also chewing gum, candy bars and (for a brief while) potato chips.” Not only that, but none of these products tell us how much caffeine they contain, so most of us are getting more than we think and way more than we should be.

Now, as a college student like most of you, I don’t really have time to give a flying fudgesicle bar about how much caffeine I’m taking in. If it helps me get through that essay (or perks me up before that big party), I’ll drink it. And then I’ll get a refill. But after doing some research, it seems that maybe I should care. Just look what caffeine does to your body:

* Insulin spikes caused by caffeinated beverages create a blood sugar roller coaster, which leads to a crashing effect. (That can’t be good for marathon study sessions.)
*  Our blood vessels constrict, reducing the flow of oxygen to important areas like your brain (up to 30%) and your extremities.
* Digestion and the immune system are impaired or suppressed.
* The production of DHEA and other anti-aging hormones is decreased.
* Coffee consumption leads to a loss of Calcium and Magnesium

So what does that all mean?

Well, in a chocolate-and-peanut-butter-covered nutshell, it means that we all gotta be more careful. First, you gotta know how much caffeine is recommended per day. Most doctors say people should have a maximum of 300 milligrams. Next, we gotta know how much caffeine is in the things we drink and eat and re-evaluate our caffeine choices. Most products don’t share that information (and that’s the major problemo), but it’s safe to say that starting your morning at Starbucks, taking a Mountain Dew break at lunch and downing a few Jager Bombs post dinner is not going to bode well for your body. Or that soft, ageless skin of yours.

Looks like Starbucks isn’t the answer to all your problems, after all.

Mmmm sperm!

So apparently all those frat guys during my last four years of university had it right all along – sperm really does have many health benefits.  A Norwegian company called Bioforskning (which sounds like the owner may have had a mouthful of something when she was asked to name the company) has developed a facial treatment to minimize wrinkles and smooth skin utilizing spermine, an element in human sperm.

Human. Sperm. WTF??

First of all, let’s just sit back and appreciate the thought process that had to have gone into this product.  Who came up with it?  Who was sitting around and thinking, “Oh you know what, I bet jizz is really good for your skin, let me test this out and then sell it for hundreds of dollars”??  I tell you what, when sperm is that close to my face, my skin care routine is usually the last thing on my mind.  The first thing?  “Argh, point that thing somewhere else!”

Secondly, this “treatment” can cost up to $250 per session.  Seriously? What happened to the days when jizz on your face was an unhappy accident after a night of too many free (and probably warm) beers in the basement of a fraternity house on the side of campus you usually avoid? And instead of thinking, “Oh hey, I should probably let this sink into my skin and give it a second to see if it does anything beneficial,” weren’t we all (those of us who were “blessed” enough to be in the beta stages of this beauty regimen) thinking, “Where’s my face wash??”

Although Botox and  plastic surgery get a lot of flack, I feel a bit more warm to the idea of someone injecting pig fat or whatever it is into my face now that I know a sperm facial (didn’t that use to be a euphemism for something?) is the alternative treatment.  At any rate, I hope this development doesn’t leak to those frat guys (or really, any sexually active male), otherwise this fall’s crop of freshman girls have a whole new thing coming to them (all puns intended).

Back in the day when Speedo one-pieces were cool, I had no interest in tanning. Although I fought through “sunscreen smear down” sessions with my mom, my skin was still, for the most part, shielded from the sun all summer long. It wasn’t until my friends started wearing bikinis and lots of Hawaiian tropic, that my Irish complexion got it’s first taste of sunburn. I quickly realized that getting the perfect tan wasn’t really in the cards for me…well unless I wanted to look like a leather handbag years later.

It’s scary how many times my skin has peeled, even blistered. I’ve accumulated many freckles, and one of them could easily be cancerous. At least that’s what I hear. Freckles appearing after a sunburn have been associated with an increased risk of melanoma skin cancer – the fatal kind. And even worse, it’s been estimated that nearly half of all Americans who live to age 65 will develop skin cancer at least once, according to MedicineNet.com.

Clearly we are all guilty of neglecting our skin for vanity’s sake. I mean, who doesn’t enjoy that bronzed glow? But ten, fifteen years from now, we’ll be kicking ourselves when the wrinkles, blotchy sun spots or melanoma develop.

So what can we do now to prevent further sun damage?

1. Always wear sunscreen, SPF 15 or higher, and reapply every 2 hours. Those of us who are fair-skinned, freckled, red-headed and blue-eyed really need to pay attention to this one since we are at more risk that our dark-skinned counterparts.
2. No more tanning beds. You know why!
3. Examine yourself regularly for abnormal skin growths or changes in existing moles and freckles. Self-examination can ensure an early detection of skin cancer.
4. Visit your dermatologist. It is recommended that everyone get a clinical skin exam annually, especially if you spot a new lump or mole.

I hate being a Debbie-downer before summer, but we need save our skin. So wear a higher SPF, go the self-tanning route — anything to keep that precious epidermis young and healthy.

For more information on skin cancer symptoms, please visit www.skincancer.org.

So yesterday I got my first sunburn of the year. (At least, I think it’s a sunburn – it may also be a result of my drunken face-plant…) Honestly, though, I’m not gonna complain ’cause Syracuse hasn’t seen the sun in months. I am, however, going to dust off the sun products that have been under my bed for the past 8 months.

If you want to prevent painful burns, wrinkles, sunspots and , most importantly, cancer, you really need to remember to preserve your skin. And preserving your skin means more than slopping on some SPF 4 when you lay at the beach. The sun can harm your skin at any time, so learn from my burned mistake (I was drinkin’ a beer outside) and protect yourself.

Below are some makeup products that include SPF built right in! I’m not suggesting this is a substitute for using sunscreen, but if you’re just going outside quickly, or want to add some extra protection you gotta try these great finds. Unless, of course, you want to look like this when you’re 30.

LORAC tinted moisturizer: This moisturizer is oil free and has SPF 30 built right in. 30! Most moisturizers only tout SPF 15, so this is great for you fair-skinned ladies. It comes in 5 colors and provides a sheer natural glow. Love it!

Cover FX cream foundation: This foundation is also SPF 30 and replenishes your skin. It comes in over 20 color choices so you’ll be able to find a perfect match.

Bare Escentuals Sun Proof Fun: Yes, your eyelids can get burned too. In fact, they are extremely sensitive and, take it from me, hurt like a mo-fo when burned. This little kit includes 4 colors in tan, brown, and pink shades, and is SPF 20 to protect those lids.

Fresh Sugar Lip Treatment: We often forget about our lips when it comes to protection from the sun; it’s not like we’re going to rub some Hawaiin Tropic on them. But lips can get burned – really burned – and need protection all the time. This balm will protect you with SPF 15 and is made with real sugar. It’s smooth, tasty, and moisturizing.

The Balm Balmshelter: This shiny gloss is SPF 17 (random?). It goes on smooth and comes in 12 colors with a delicious strawberry-banana taste. Perfect for summer (lovin’).

Last but not least, Sephora Sun Safety Kit: This 13 piece kit includes sample sized versions of all kinds of great sun products at only $22.50! Ah-mazing deal. It includes moisturizer, eye cream, lotion, and photo-finish. Best part? 100% of the profits go to The Skin Cancer Foundation. So test out some products, save your skin, and help others out at the same time!

Miranda Tozier-Robbins can’t seem to leave Britney alone.

Don’t let the recession put a wrinkle in your beauty budget.

Dina Lohan takes credit for Lindsay’s video.

Oprah Tweets!

Have an endless summer in your own backyard.

It’s all fun and games until someone gets hurt. And in the game of Bad Habits, you will always come out a loser. As I laid in a tanning bed, I thought about how this bad habit was going to affect me in the long run. Even though I love the immediate benefits of this vice (golden, sun-kissed skin!), I can’t help but worry about my future as a leather-skinned freak. Is the bronze skin of today worth the skin cancer of tomorrow? Let’s examine the dangerous games we play and weigh whether the consequences are worth the benefits:

Tanning

Why We Do It: I am addicted to the healthy glow I get from taking a 20 minute nap in my favorite tanning bed! I feel more relaxed, have less acne, and generally feel less self-conscious. When I’m feeling confident, I can stand up straighter, smile bigger, and show off my legs without feeling embarrassed. I feel like confidence enhances my life and I don’t want to go through my heyday without it.

Why We Shouldn’t: The reality is that, while I may feel cool and confident in my 20′s, I may be hitting up the dermatologist through my 30′s and beyond. If you expose yourself to tanning beds before age 35, your risk of developing melanoma increases 75%! Not only will I be spending my health insurance on removing cancerous or suspicious growths, I’ll be looking in a mirror at wrinkles and sagging skin. So, is the confident glow I see today going to be worth the leathery cancer-face in my future?

Drinking

Why We Do It: I may be of the non-drinking persuasion, but that doesn’t mean I don’t see why others choose to do it. Alcohol loosens you up in social situations and relaxes you after a stressful week of classes. A rousing game of quarters can bring a group of people together and help you forget about that exam you may have bombed.

Why We Shouldn’t: Unfortunately, not too many college students know when to stop before getting out of control. Did you know that 31% of college students meet the criteria for a diagnosis of alcohol abuse? Each year, 1,700 students die from alcohol related causes and over 719,000 will suffer from consequences such as injury, assault, rape and unprotected sex. Drinking one too many is not only terrible for your health and safety, but what about those embarrassing pictures of you on Facebook that Jerkface refuses to take down?! When you decide to drink at a party, you may spend 3 hours enjoying yourself, but think ahead to what the consequences might be.

Smoking

Why We Do It: Nicotine creates that feel-good sensation, calming nerves in the way that adrenaline would during a terrifying public speech. After a long day of stressing out, girls reach for the cigs to chill and shake the anxiety. Some have even fallen for the myth that smoking will help you lose weight. Smoking is also considered a fun social activity that brings people together as they stand outside the smoke-free bar recounting what so-and-so just did with that blow up doll and a bottle of chocolate syrup.

Why We Shouldn’t: You may feel like that first puff is stripping away all your worries, but that’s just the endorphins talking. After that nicotine leaves your system an hour later, your problems will still be there except now you’ll have another one: poor health. And don’t think that smoking is a great alternative to getting a bod like Giselle! Once that nicotine raises your heart rate, blood pressure and labors your breathing, you won’t last two minutes on the treadmill. In fact, smoking will eventually increase your levels of bad cholesterol, damaging your arteries just like that Double-Double Burger you’ve been craving since Friday. Not to mention cancer, the stench, the expense and addiction!

Casual Sex

Why We Do It: Women have fought for centuries against the double standard and today is the first era that sexual freedom and expression has finally reached near equality. If we meet a hot guy, we can hook up and never have to call him back (especially if dude has some rank breath and a collection of anime porn mags). Some girls may sleep with a guy because they are horny, bored, lonely, drunk, like him, or want attention. A swift roll in the hay can make a girl feel empowered and desired.

Why We Shouldn’t: Aside from any moral repercussions, casual sex can reek havoc on your body and state of mind! One in four college women have an STD, but only 10% of them know it. Look around your classroom one day…several girls sitting around you will be afflicted with one of these diseases and not even know it! Makes you want to remind all your girlfriends about carrying condoms, doesn’t it? Not only can hooking up increase your chances of being a regular at the gynecologist, but it can depress you too! Having a heat-of-the-moment night may seem like a blast, but what happens if you really like the guy and he doesn’t call? Biologically, women are hardwired with oxytocin to create a bond after intercourse. If this bond is broken, it can make it harder for us to trust guys and still feel good about ourselves.

So many choices, so much to think about.

Are you able to weigh the benefits of your habit with its consequences? Have you found a successful method of changing your ways? Bottom line, do you think indulging in vices today is worth harming your future?

[Welcome to my Weekly Love List, a list on all things I love. Because if I love them, well, obviously you should love them too. As the Backstreet Boys song says (and yes, I am actually quoting them) “My Love is All I Have To Give.” So with that throwback, here are this week’s list-worthy things…]

1. Dolce Vita “Ellie” Sandal. Maybe it’s because I don’t have the ankles to wear them. Maybe it’s because it’s currently -5 outside and I would give my left foot to wear them (literally). But either way I love these bad boys….

2. MyPublisher.com. So, a while ago I told you about my love for Shutterfly and their photo books. Well, ladies, I’ve found the Louboutins of photo albums. Mypublisher.com turns your books into coffee table books. And I am convinced there is NO better coffee table book than one filled with your most treasured pics. Think about it: when was the last time your coffee table books were more than just dust/shot glass collectors? Or, more importantly, when was the last time you even had a coffee table book? (Aren’t those tables supposed to be danced on?) Now here is a coffee table book worth l-o-v-ing.

3. The Bachelor. Usually I hate trashy reality tv, but this season I am hooked… and then some. Jason is adorable and the chicks are cuuurazy. Borderline stalkerish. That Shannon chick makes Britney’s meltdown look like a normal Tuesday night. And it’s all so amazing to watch go down. The drama! The Crazies! The fake reality!  It’s so nice to actually look forward to my Mondays, yet tragically pathetic that this is why.

4. 100 Calorie Chocolate covered Pretzels. Yes they do exist. And I owe the big guy a big hug for that. I try to avoid enriched white flour, but there is somethign about chocolate covered pretzels that get me everytime. So here is an occasional 100 calorie treat that I loooove.

5. Yes-to-Carrots. I recently started noticing that there were lines under my eyes. True story. And after revolting by doing nothing (I’m too young for undereye wrinkles, damn it!) I realized that did, well, nothing. So I bought Yes-to-Carrots ‘Eye Can C Clearly Now’ Eye cream and am addicted. Apparently, carrots do more than just help your vision.  And the company have a whole slew of products made with organic fruits and veggies that are heaven for your face, hair and skin! (Say Yes to Tomatoes and Cucumbers too!) And did I mention it’s both affordable and easily accessible (Walgreens carries tons of their products)? Yeah, just another reason I love it.

Botox is the second most popular prescription drug, after Viagara, and women have become addicted to the procedure. Lisa Rinna, former Melrose Place star, told In Touch that after seeing pictures of herself she realized she has gone “too far” with her surgical procedures. Ya think? She looks like a mannequin who can’t smile or blink. Freak! We all know the other celebs who are rumored to have the procedure done frequently, like Cher, Sly Stallone, Courtney Cox, Joan Rivers, Nicole Kidman, and the list goes on and on and on.

Caution: There are dangers out there! Botox isn’t something that should be debated over mildly. Here a few facts to help you in your debate to be stuck with the needle or not.

• In a recent study, an active Botox toxin was injected into rats and after 72 hours the toxin was found in the rats’ brain. This is scary, especially since the toxin broke down proteins and caused damage in the brain!
• The same toxin injected in the rats, botulinum toxin, has been found in humans who receive Botox injections and it spread to other parts of the body which has resulted in paralysis of respiratory muscles and difficulty swallowing.
• Please know that the side effects have been reported as early as one day and as late as several weeks after treatment.
• There were 16 deaths prior to January 2008. Enough said.
• There are also minor side effects, like dizziness, rashes, bruising, tiredness, headache, stiffness, etc.
• Do not rush into any decisions. Have a consultation with the dermatologist and then go home and think about the procedure. Do your research!