The 28 Days of Self-Improvement Project(s)

Here at The Educated Beauty, we love to do our research about health, beauty, and wellness. Unfortunately, we're just as much human as we are scientist, so we don't always follow the lifestyle that we know we should. We've done a lot of self-improvement projects to obtain a healthy, practical lifestyle; some stick and some don't, and it's usually all about timing and motivation. Recently, a family member we have tons of respect for made an incredible lifestyle change that inspired us to change our own in a way we've never been inspired before. We'd love to share our journey with you, but we also wanted introduce a new aspect to this site: four week self-improvement projects that are small and manageable enough for everyone.

Why four weeks? Depending upon where you look, it's said to take between 2-6 weeks to develop a habit. Two weeks is just too short to be sure, and six weeks seems like a long time to commit; four weeks, on the other hand, is just enough to get you into the groove without feeling too daunting. While you can make resolutions to change your life for the better any time of year, it is infinitely easier to feel optimistic during the sunny summer than in the dreary winter. And if you think you want to make a permanent change after your 28-day trial run, your habits (and willpower) will be fortified by the time the tempting winter holidays arrive.

Starting everything at once can be intimidating, but for those who like to throw themselves in to new habits, we'll be introducing a new, worthwhile one each day. In addition, we'll update daily (or every other day) about our progress for each goal. We're working ourselves into the Paleo Diet--while it's our ultimate goal, we're crafting our self-improvement projects to be attainable for anyone with a healthy lifestyle.

We'd love to hear your own progress each day or whenever possible-- reaching goals is easier with a support group. Feel free to start each "mini-program" whenever you'd like; there's no time table, and we'll be checking in regularly!

Tomorrow: Project #1: Get Hydrated

Milk: Which Do You Choose?

"Milk: it does the body good!" Got it? Not so fast. While decades of advertisement and scientific study have told us that dairy is a cornerstone of good health, recent scholarship has began to shed doubt on these long-standing claims. And we shouldn't be surprised: the average gallon of milk sold today is packed with antibiotics, hormones, and pesticides that cows and their food are treated with. Organic milk isn't necessarily safe from these; there is a lot of debate as to what qualifies as organic, and food labels like "natural" can be extremely misleading. The milk sold today just isn't the same milk our grandparents drank: it is commercially produced at a high volume that makes use of excessive processing. Of course, it isn't just these chemicals that make milk a questionable nutritional option. Think practically: as infants, we drink the milk of our mother until we reach about eighteen months. After that, our bodies (and the bodies of our mothers) instinctively wean us off this milk, just like dogs, cats, or cows. Our bodies were only built to drink milk at a young age-- hence the high rate of lactose intolerance developed in adults. As one of my high school biology teachers told me, "it's just unnatural for one animal to drink the milk of another! Can you imagine feeding your dog human breast milk?"

Of course you wouldn't.

Now, it's still important to recognize that the wealth of health benefits derived from milk are absolutely real. Many nutrients are derived from the drink: vitamins D, A, protein, and-- most notably-- calcium. While we have been raised to consider milk the most convenient way to get these nutrients, the fact is that many more natural, healthy alternatives exist... and some are even inspired by our favorite drink!

While there are a variety of ways to go about getting your milk fix-- cereal can be hard to give up, right?-- for now we will cover four of the most popular non-dairy "milk" products: soy, rice almond, and coconut milk. Each comes in a variety of brands and flavors, so in the sake of fairness we will examine the "regular" version of the most popular brands. The milks will be judged for nutrition, cost, other flavors, and taste (which is admittedly highly subjective). Here goes!

For a comparison point, we will use 2% Dairy Milk. Its nutrients of note (in 8 oz):
122 cal (43 from fat), 5 g fat, 12 g carbohydrates (0 g fiber, 12 g sugar), 8 g protein, 9% of your daily Vitamin A intake, and 29% of your daily calcium intake

Soy milk (Silk)

When I ventured away from dairy milk, the first type of milk I tried was soy milk. Obviously, it was tasty enough to lure me away from conventional milk for good.

Silk Original comes in two forms. Like many non-dairy milks, there is a shelf-stable variety that can be stored up to twelve months (translation: if it's on sale or you find a great coupon, you can buy it even if you don't need it yet!) While the vanilla flavor is Silk's most popular (and delicious), the original packs a tasty punch that won't leave you missing dairy.

Nutrients: 90 cal (30 from fat), 3.5 g fat, 8 g carbohydrates (1 g fiber, 6 g sugar), 6 g protein, 10% of your daily vitamin A intake, and 45% of your daily calcium.

...So what? With six grams of soy protein in every eight ounces, you're getting 2g less protein than you would in 2% dairy milk. However, Silk Soy milk is clearly superior to dairy in caloric, fat, carbohydrate, and calcium content.

Cost: $0.11/oz for a six pack of the shelf stable variety on amazon.

Taste: With a slightly nutty aftertaste (apparently a new development), Silk feels slightly thicker than dairy milk but goes down much more smoothly. As far as milk varieties go, the taste gets a 6/10. For a delicious taste with only a few more calories, try the vanilla-- it goes perfectly with cereal!

Flavors: Vanilla, Chocolate, Very Vanilla, DHA-Omega 3 (Plain), Organic Vanilla, Organic Original, Organic Unsweetened, Light Vanilla, Light Chocolate, and Light Original 

(Note: all light favors are sweetened with Stevia)

Rice milk (Rice Dream) 

Rice Dream is the overwhelmingly popular variety of rice milk made from organic brown rice. It can be found in both shelf stable and refrigerated forms.

Nutrients: 120 cal (20 from fat), 2.5 g fat, 23 g carbohydrates (0 g fiber, 10 g sugar), 1 g protein, 10% of your daily vitamin A intake, and 30% of your daily calcium. Also a significant source of Vitamin B12 (25%), Vitamin D (25%), and Phosphorous (15%).

...So what? Rice milk trumps dairy milk in its vitamin and mineral content. However, the low protein and high sugar value make it less appealing than other milk varieties.

Cost: $0.09/oz for a twelve pack of the shelf stable variety on amazon.

Taste: Definitely does not taste like dairy. It's thin, watery, and has a taste reminiscent of oat and something else I can't put my finger on. Closer to water than milk, but some may enjoy the lighter taste. A 4/10.

Flavors: Vanilla is available in both refrigerated and self stable form, but the rest are shelf stable form only: Enriched Chocolate, Heartwise Original, Heartwise Vanilla, Supreme Chocolate Chai, and Supreme Vanilla Hazelnut.

Almond milk (Silk)  

While Almond Dream sells another popular variety, we will review Silk in the interest of control. In the interest of full disclosure, this is my absolute favorite after sampling all three.

Nutrients: 60 cal (25 from fat), 2.5 g fat, 8 g carbohydrates (1 g fiber, 7 g sugar), 1 g protein, 10% of your daily vitamin A intake, and 45% of your daily calcium. Also a significant source of Vitamin B12 (50%), Vitamin D (25%), and Riboflavin (25%). 

...So what? As low calorie as milk substitutes get (the unsweetened flavor has just 35 calories!), the taste is unbeatable and the nutrition is impossibly good for those watching their weight.

Cost: $0.08/oz for a six pack of the shelf stable variety on amazon.

Taste: While the taste is undeniably nutty-- it takes a bit to get used to-- it tastes much more indulgent than its 60 calories without being too thick. Surprisingly good with cereal and coffee (although not as good as Silk Vanilla Soy Milk). On its own, though, nothing is better. 8.5/10

Flavors: Vanilla, Dark Chocolate, and Unsweetened.

Coconut milk (Silk)  

One of the newest nondairy milks, PureCoconut lets you buy into the current craze for coconut in our drinks.

Nutrients: 80 cal (50 from fat), 5 g fat, 7 g carbohydrates (0 g fiber, 6 g sugar), 1 g protein, 10% of your daily vitamin A intake, and 45% of your daily calcium. Also a significant source of Vitamin B12 (50%) and Vitamin D (25%).. 

...So what? The nutrients and calories have regular milk beat, although Coconut milk doesn't compare to almond or soy milk.

Cost: Not yet listed (will update soon!)

Taste: Despite the expected richness, Silk's coconut milk is surprisingly watery, with a strong aftertaste that is difficult to get used to. I love coconut, but coconut milk is like coconut water in its distinct taste. If you LOVE coconut water you might like this; otherwise, expect it to be an acquired taste. I give it a 5/10 here.

Flavors: Original and Vanilla (pictured)

Why Pale Skin is SO In.

I've got a lot of Mediterranean genes in me, so growing up I'd start my summers pale white and end them impossibly dark. As I grew into my late teenage years, I grew to love my end-of-the summer tan, because my olive-tinged skin is impossible to find light foundation for. I worked at a pool, yet the hours I wasn't spending in my guard suit were spent tanning in my back yard. I'd get dozens of compliments on my tan, and sometimes the lines would stick around year-round. It made me look fit, unique, and healthy.

So, why am I pale as a ghost now? The simple answer is that I've spent the last four years ferociously avoiding any sort of sun exposure. I work at the pool and now I wear long sleeves and 50 SPF instead of 15. I began doing so reluctantly-- the antibiotics I was taking for my acne made my once burn-proof skin as sensitive as a baby's. After doing a lot of research--and becoming a biochemistry major--I came to completely and totally reject my old tanning ways and realized that pale is in.

Why Pale Is In: Let's Get Real.
Here's the bottom line: a tan is an absolute indicator that you have obtained skin cell damage. Yes, a TAN, not a sunburn. Tanning is your body's mechanism for defense against UV radiation. I mean, did you think it was an evolutionary development to make you look super cute in this season's hot color? To attract a mate, maybe? No, I didn't think so. So why do so many girls keep insisting on ravaging their long-term looks and their health just for a few months of glow?

Tanning Beds: This Way to Skin Cancer
We all know the obvious cosmetic reason to avoid tanning beds: no matter what your skin tone, you will always come out with an unnatural orange tinge. Let's face it: you know which girls have a real tan and which have a fake. But did you know, really know, the cold hard facts about why tanning beds are not for us educated beauties?

Picture by Adem Kaya

According to The Skin Cancer Foundation, people who tan indoors are 74% more likely to develop melanoma than those who have never stepped in a booth. And do you think tanning before vacation is worth your while to avoid a sunburn? I know I once did, you you might want to check this out.

Yes, skin cancer can affect anyone, but why disrespect your body and yourself by drastically increasing those chances? People comment on my pale skin and, occasionally, it makes me feel self-conscious. But why should it? I'm protecting my body and preventing accelerated aging to an enormous extent.

Free Sample Gift Pack from BeautySage!

BeautySage, an almost-ready-to-launch online shop for beauty and wellness products, is providing a box with five free samples to those who sign up before they launch (find their promise here on Twitter). All you need to do is go to this link and submit your email so they can contact you when it happens. They claim to only support proven products (although, who doesn't?), so let's see if it's worth a look.

(Note: You can find an important update on this sample here)

Free Nature Valley Granola Bar!

Hurry and join EatBetterAmerica to score your delicious and free Nature Valley Granola Bar! Only the first 10,000 will win, so be sure to hurry here! Remember, free food always tastes best ;)

Atkins Diet: Free Quick Start Kit and 3 Free Atkins Bars

Have you ever tried a low-carb diet? It's as difficult as it is rewarding, because the strict rules can sometimes leave your sweet tooth with major cravings. Luckily, products like those from Atkins make the carb sacrifice a little more bearable. While their bars aren't always as good as their sugar-filled counterparts, they're an invaluable way to keep you from straying from your diet. Atkins is currently offering three of these bars for free, along with the cookbook, carbohydrate tracker, and quick start guide. Coupons and a rebate are included! Everything is free, so at least check it out here.

Free Pedometer from Golf Digest

Golf Digest is giving away FREE pedometers! Just click here, then click "enter now" on the right of the page and fill out your shipping information. You can say "no" to all of their offers and still score the pedometer, but if you have a golf lover in your life (I do!) you might want to take a closer look.

The coolest thing about the pedometer? You can connect it to your computer (not Macs) and log those miles! Get moving!

(Thanks to FreebieShark.com for the offer!)

SparkPeople: The Best Free Tool for Weight and Wellness Management

I am the sort of person absolutely loath to discuss my attempts at weight loss or wellness with others. It seems as though each time I have to announce my intentions, people are either immediately willing to offer advice (despite being often ill-informed themselves) or to disparage themselves ("I should be working out/dieting/etc. too... oh well"). I don't know about you, but neither of these make me feel any better. Perhaps worst of all is the common gem "you don't need to (insert wellness action here)". While it's said to boost your spirits, it ultimately serves to undermine your resolve or question your support system.

The truth is, almost every last one of us could do with adjusting our dietary plans to better meet our body's needs. Despite this post's title, weight has very little to do with wellness: it's just a number whose value is unique to every individual. However, the loss or gain of weight can be very important in the short term (vacations/weddings/general vanity) or the long term (avoiding diabetes, heart disease, etc). There are literally dozens of diet plans and paid programs that can support you in your weight loss goals, but a major problem still exists: most of us don't find it financially viable to continue these programs for wellness after we reach the "magic number". 


Here's where the most practical and extensive FREE product I have ever found on the internet comes into play. SparkPeople offers "nutrition, health, and fitness tools, support, and resources", as well as a supportive community active in blogging, forums, and non-weight related goal setting. Their success is astonishing, with almost 18.5 MILLION pounds lost as a community. 


So, what does it fail to offer that paid programs do? That's a good question-- and I can't seem to find a concrete answer. SparkPeople offers free diet plans with customization based on caloric needs, vegetarianism, lactose intolerance, and other food allergies. You needn't follow their suggestions to use their daily nutrition tracker, which boasts a huge database with complete nutritional facts for thousands of foods. SparkPeople allows you to track your weight, cardio, and water consumption goals each day. It even offers the option of adding non-health related goals to track (example: spend five minutes talking to a family member each day). There is even a selection of workout videos available for free! What I love most about SparkPeople, though, is its points system. It encourages you to go on daily, read health articles, and try Spark Recipes that are available online, creating a healthy reward system that ultimately makes you feel even better about losing weight or staying well.


While you can find health and wellness tips on hundreds of internet blogs (including this one), a site like SparkPeople hires only professionals to write their articles about fitness, health, and wellness. There are even specialized programs and affiliate sites for diabetics, teenagers, and pregnant women. Best of all, you can participate and communicate as anonymously or openly as you would like, which makes the process far less intimidating or frustrating than it can be with friends or loved ones. While not everyone is working toward a weight goal, everyone can use a helping hand when it comes to keeping wellness in check. Why not check it out and see how it works for you?