Happy Healthy Tip

Sticking to New Year's Resolutions
Sticking to New Year's Resolutions Dr. Kjar & Candessa

Who here has felt personally victimized by New Year’s resolutions?
They hold all this promise of the ability to change, as if simply entering a new month will magically kick start our ability to stick to our goals.
So yeah, we’ve been jaded by failed resolutions too, (as with 1/3 of other good-intentioned goal-makers) but this year we’ve got one trick that’s a game changer for your change game.
When you look at lists of how to keep resolutions, they include worthy tips like being specific, breaking goals down into smaller steps, planning rewards and even remembering to forgive yourself when you have set-backs. These are all true and worthwhile, but we think the one common factor that all this advice for achieving goals is simply this: WRITE.
Write it all down.
Writing your way through all of these recommended resolution-keeping strategies will help to seal the deal. Write your goals, write your plan, write your assessments of what is working and what isn’t, and if changes need to be made. Write down your planned rewards. Write your positive thoughts to counter your negative. Write it all! Feel the satisfaction as you physically cross out what you have accomplished, and look back to see just how far you’ve come. Talk about motivation.
Don’t like writing by hand? Not a problem. Use your Notes app, or one of the many popular note-taking or journal apps available. Take it a step further and you can even invest in dictation software, so you can simply voice your thoughts out loud and let the computer do the writing for you. Make it work for you.
It doesn’t have to be paragraph upon paragraph of “Dear Diary” dribble from angsty adolescent days, it can simply be bullet point thoughts and lists. The benefit of writing and making your goals concrete will remain just as powerful.
For example if you have a common resolution like “exercise more,” a simple writing entry might look something like this:

Exercise more
Run Monday Wednesday Friday
Yoga Tuesday and Sat
Rest Thurs and Sun
Back up plan: swap walking, hiking, or trying a new class at the gym for any of these days.
Feeling tired this week, I think I ran a little too much, I’ll take an extra rest day on Saturday or go do an easy walk. Maybe call a friend to go with me?

There you go. Write the goal, a simple schedule, a few contingency plans, and a quick assessment of how it’s going with necessary adjustments. Write it, live it, and love 2018.
Check out Senita Athletics site for cute and comfortable athletic wear at a great price! Because we all know how motivating cute workout clothing can be!
Source: https://www.senitaathletics.com/blogs/senita-blog/our-trick-for-sticking-to-new-years-resolutions

Should I Invest in a Detox Cleanse?
Should I Invest in a Detox Cleanse? Dr. Kjar & Candessa
Should I Invest in a Detox Cleanse?
Short answer: No.
Now for the details.
Detox diets are all the rage these days, with many celebrities touting a “Master Cleanse” or a similar juice fast designed to clear the body of toxins. Many people turn to these diets as a means of rapidly losing weight.
However, there is absolutely no evidence that these types of diets do any detoxification at all. We humans already have a special organ that knows how to deal with toxins and remove them efficiently from the body. It’s called the liver. 
Furthermore, juice fasts don’t really help you lose weight beyond the first few pounds of water weight, which you can lose with any type of caloric reduction. The problem with detox diets is that they are extremely low on macro-nutrients and may actually contribute to the loss of lean muscle tissue!
Going on a liquid-only, extremely low-calorie diet will also lead to light-headedness, inability to concentrate at work, and low energy levels which will make it hard for you to exercise.
Lastly, after a few days of a detox fast, you will be so hungry, that your rebound will surely lead to overeating.
Bottom Line
If you truly want to detoxify your body, start by reducing your processed food intake. Then double down on your fruit and vegetable intake. You’ll be amazed how wonderful you’ll start to feel.
5 Reasons Why You Should Exfoliate
5 Reasons Why You Should Exfoliate Dr. Kjar & Candessa

Exfoliation is often considered an “added” step when it comes to homecare, beyond the basics like cleansing, toning, moisturizing and SPF. It can often be overlooked or forgotten, since it does require (at least a minimal) time commitment and especially if you do not understand its importance.
Ask any skincare professional and more than likely they will say it’s a critical step not just within a facial treatment but also at home! So, let’s review some of the top reasons why you should exfoliate.

1. EXFOLIATION ENCOURAGES THE CELL REGENERATION PROCESS, REMOVING DULL SURFACE CELLS.

Cell regeneration, often referred to as cell turnover and renewal, refers to the cell’s life cycle, a continuous, natural process that occurs within our skin and body that’s imperative for skin health.
Skin cells are “born” (cell division occurs), in the deepest layer of the epidermis (the base layer) called the Stratum Basale or Stratum Germinativum. The young skin cell, called a keratinocyte, is filled with approximately 80% moisture. It begins its journey upward and travels through the layers of the epidermis until it reaches the uppermost (top) layer, called the Stratum Corneum.
During the transition from the layers below into the Stratum Corneum, the skin cell loses its nucleus and becomes a corneocyte. As a corneocyte, the structure of the skin cell changes. Its moisture content is diminished and it is filled with keratin, making it thicker and harder.
This is a good thing because the skin’s number one job is protection and corneocytes provide the strong barrier and protection we need to help keep the “good” things in- like moisture, which helps prevent water loss, and the “bad” things out- like microorganisms and irritants.
At the end of the skin cell’s journey (life cycle), it is shed in the natural exfoliation process, called desquamation. As older surface cells shed, fresh cells rise to the surface to replace them.
In a perfect world, if this process continued in a timely fashion, there would not necessarily be a major need for us to help it along. But, as we age, this process decelerates.
You may wonder, how long does it take my skin cells to complete this process? Do I really need to use an exfoliant if my skin cells naturally exfoliate on their own? Here’s an average timeline of cell turnover/renewal rates:

  • Children: approximately 2 weeks
  • Teens: approximately 3-4 weeks
  • Adulthood: approximately 30-40+ days (up to age 50) and about 45-90 days (after age 50)

A general way to approximate how long it takes your skin cells to complete this process, is to take your age (in years) and add about a week to that.
Slower cell turnover and renewal rates can lead to dull, lackluster skin with an uneven surface in addition to other skin conditions like breakouts, which we will mention later on. Incorporating exfoliation helps to speed this process along, encouraging new, fresh cells to the surface which leads to a smoother, more radiant complexion.

2. EXFOLIATION BREAKS UP AREAS OF DISCOLORATION FOR BRIGHTER SKIN.

Melanin, created by melanocyte cells, is the natural pigment responsible for the color of our eyes, hair and skin. Melanocyte cells can overproduce melanin in response to stimulation from a number of factors including sun exposure, skin trauma or injury, hormones and medications.
This melanin-producing response creates darkening of the skin due to the over-accumulation or uneven distribution of melanin, often referred to as hyperpigmentation. For instance, the shadow mark left behind after a breakout, called Post-Inflammatory Hyperpigmentation, is an example of skin discoloration (hyperpigmentation) that occurs in response to skin trauma/irritation.
Regardless of the cause of hyperpigmentation, sun exposure can exacerbate it. That’s why the top product for anyone with hyperpigmentation concerns is sunscreen. Daily sunscreen will help with a major part of the concern: not stimulating the production of additional melanin.
But, what about the existing areas of hyperpigmentation? That’s where exfoliation comes in. Exfoliation will help to break up areas of discoloration, helping slough away hyperpigmented cells, resulting in brightened skin and a more even complexion.
And, if you use products with brightening ingredients, like a serum, exfoliation will help aid in that product being more effective, see below for more info at reason #4.

3. EXFOLIATION REMOVES DEBRIS FROM FOLLICLES TO KEEP SKIN CLEAR (AKA BREAKOUT-FREE).

As discussed in reason #1 above, skin cells have a life cycle. Upon completion, they shed in order to allow fresh cells to rise to the surface. In addition to aging slowing this process, other factors can hinder the release (shedding) of skin cells.
Some contributors occur naturally, like our own oil production, and others we play a role in, like improper removal of skincare and makeup products. When oil and debris mix with dead skin cells, they can work their way into follicles and become trapped. This can lead to congested skin and acne, including non-inflamed breakouts, called comedones or blackheads, and inflamed breakouts.
If you experience regular breakouts, you should consider giving exfoliation a try. By helping clear debris, excess oil and dead skin cells from follicles and skin’s surface, you may have found the key that unlocks the door to clearer skin.

4. EXFOLIATION HELPS SKINCARE PRODUCTS ABSORB MORE EASILY.

Dull surface cells are thick and can be more dry. Once they shed, products applied will have an easier time penetrating and absorbing. In addition, they will absorb more evenly.
Exfoliation helps you get more out of your products in two ways: first, since products have an easier time penetrating, that helps to increase their effectiveness and since they absorb more evenly, you may end up using less of your products, so you get more uses out of them!

5. AFTER EXFOLIATION, MAKEUP APPLIES SEAMLESSLY, LOOKS MORE NATURAL.

Once dull surface cells shed, the resulting fresh cells that replace them create a smoother, softer, more uniform surface to the skin. Anything you apply on top, like makeup products, will lay more seamlessly and create a more natural-looking finish.
We offer a handful of different exfoliants for each skin type and a variety of skin issues. Ask your aesthetician to go over the best option for you at your next appointment!

What a Healthy Summer BBQ Plate Looks Like
What a Healthy Summer BBQ Plate Looks Like Dr. Kjar & Candessa


Navigating summer barbecues may seem like a daunting task when you’re trying not to undo all the healthy eating you’ve been doing all winter long. Yes, you can still be swimsuit-ready and enjoy poolside parties without going overboard on calories. Below you’ll find examples of what a healthy, but satisfying, summer cookout plate looks like at four different calorie counts.
First, some quick tips: Make sure at least half your plate is filled with fruits and veggies, then add protein and a whole grain or starchy vegetable if you’d like. Grilled chicken and fish are great lean protein options, too, but don’t deny yourself that hot dog or burger if you’re craving it. Most important, pay attention to portion sizes. We won’t tell you to avoid potato salad at all costs or swear off any food you really love; just stick to reasonable portions and make sure you’ve got veggies and protein mixed in.

The Mommy Makeover- Is It Right For You?
The Mommy Makeover- Is It Right For You? Dr. Kjar & Candessa

Being a mom is one of the most challenging, frustrating, yet rewarding experiences a woman can have. You put forth blood, sweat and tears, not to mention an untold strain on your whole body during pregnancy. It really boils down to the genetics of your skin and fascia as to how well you bounce back after the weight gain and abdominal stretching from your baby. Many women lament that despite dieting, exercising and lots and lots of willpower your body is never the same as it was before child bearing. Fortunately, for the masses of dissatisfied women, there are option in plastic surgery to boost your self-confidence and your body image. Here is a list of body corrections (Mommy Makeover) that can be performed in tandem or separately to improve the shape and how you feel about your physique.
Breasts
During pregnancy, the glandular component of the breast must enlarge to ready for the enhanced production of milk. Additionally, weight gain with fat storage all governed by the hormonal changes can increase the breast size immensely. Unfortunately, fetal regulation also makes skin “stretchy” to accommodate the increased girth of the breast and abdomen. After the resumption of normal non-pregnant hormones and the lack of need for lactation, the breast volume will revert back to baseline and can even reduce in overall size compared to the original baseline. Unfortunately, many times the skin does not have the ability to shrink back to the original size and will stay expanded resulting in a larger skin brazier with same or even less fill than before resulting in “saggy” breast shape. With increased skin length from the breast fold to the nipple it moves the breast mound lower on the chest with less upper pole fullness. I hear many women call their breasts “sad” in appearance when they come in for a consultation. Okay, enough depressing thoughts… what can be done? If the skin is not excessively enlarged, the nipple-areolar complex, with or without increase skin length from the fold to the nipple-areolar complex, then a mastopexy (breast lift) is required. Often times tissue volume might need to be enhanced to provide better shape and upper pole fullness, thus an implant or fat grafting can be incorporated at the same time. Sometimes upper pole fullness can be accomplished by transposing extra breast tissue in the lower pole and positioning it on the chest wall deep to the rest of the breast to enhance fullness.
Abdomen
Hormones during pregnancy direct adaptive body changes that allow healthy growth of the baby, but unfortunately create lasting changes to a women’s body. The abdominal skin stretches and often can result in stretch marks (tears in the dermis with intact epidermis). Excess skin rarely retracts in these cases, leading to hanging skin that drapes over the pelvis. Next, the abdominal wall is distorted to accommodate the growing fetus resulting in separation of the paired rectus muscles leading to increased abdominal circumference with permanent bulges in the abdominal wall both above and below the umbilicus. This unfortunately cannot be reduced with abdominal exercise because the stretched fascia between the muscles is not contractile and will not respond to muscle strengthening. Additional weight changed with aging often can be manifested with increased abdominal girth from excess fatty tissue. So what can a Mommy Makeover achieve in the abdomen?
If the skin quality is excellent and the abdominal wall is only minimally distorted often liposuction with the addition of additional energy sources such as ultrasonic energy (VASER), oscillating power hand-piece (PAL), or hydraulic power can result in removal of excess fat and create skin retraction/redistribution to improve contour. However, many women will need a full abdominoplasty with correction of excess fat with liposuction, removal of excess lower abdominal skin with tissue resection, and abdominal wall restoration by returning the rectus muscles together with a permanent suturing technique. This can result in excellent contour of the abdomen, but you will trade the contour for a scar. I find most people are surprised how long the scar has to be to create the contouring necessary. Once acquainted with the results, most women will gladly trade a scar for the results of a flat smooth abdomen.
Back and Flanks
Some women can realize their goals by correcting the anterior abdomen by itself. However, many women if given the opportunity would love to three dimensionally correct their torso by sculpting their mid back (bra line folds) and flanks (muffin tops) at the same time as their abdomens to circumferentially adjust their shape. This can make a tremendous change on how clothing can be worn and how the individual feels about themselves. Liposuction makes a great deal of improvement by releasing all the ligamentous attachments between the back and flanks and the superficial skin (which results in rolls on the back) and allows even removal of fat and the skin to re-drape much smoother.
Legs
Some women naturally store adipose tissue in their lateral or medial thighs. Depending on the skin quality and the potential for the tissue to re-drape or tighten, fatty tissue can be sculpted just as on the back. Some have significant adipose tissue below the knee down to the ankle. I generally do not add the additional power source with liposuction in this area and have achieved good results.
Women who are unhappy with their physical appearance after giving birth to one or multiple children can restore the body to a better place with a Mommy Makeover. To me this represents more than one area of the body to be rejuvenated simultaneously to make the woman feel refreshed and erase some of the “battle scars” of pregnancy so she can feel more confident in her appearance.